Five Nutritional Benefits and Health Advantages of Drinking Soaked Chia Seeds Water Every Day

Chia Seeds Water Health Benefits: Chia seeds - the miraculous tiny superfoods that are packed with essential nutrients such as omega-3 fatty acids, fiber, protein, vitamins, and minerals. Often regarded as nature's medicine, these seeds play a vital role in preventing different types of chronic health conditions. Be it boosting the nutritional value of your morning smoothies or adding a delightful touch to your daily meals, chia seeds are a versatile and health-enhancing addition to any diet. But, have you ever wondered how it can help your body when consumed first thing in the morning? In this article, we explore the various nutritional values that a glass of soaked chia seeds contains.

 

5 Nutritional Health Benefits of Drinking Soaked Chia Seeds Water Every Day

Are you planning to begin your day with a glass of soaked chia seeds water? Here are the top 5 nutritional benefits of this drink that you must know:

 

Packed With Omega-3 And Other Nutrients

Mighty chia seeds are a powerhouse of vital nutrients like omega-3 fatty acids, protein, fiber, vitamins, and minerals. As per nutritionists, an ounce of chia seeds when soaked in water can provide your body with 137 calories, 9 grams of fat, 11 grams of fiber, and 4 grams of protein. Drink this elixir daily in the morning before breakfast to stay healthy and happy.

 

Keeps Your Body Hydrated Throughout The Day

Winter is here! This season can leave your body extremely dehydrated, and this is when you must ensure that your body is receiving enough fluid. One of the standout benefits of drinking soaked chia seeds water is how it helps keep you hydrated. Yes, you read that right! Starting your day with a glass of soaked chia seeds water can soak up to twelve times their weight in water, forming a gel-like substance when soaked.

Supports Weight Management

Are you on your weight loss journey? Make sure to add a glass of chia seeds-soaked water to your daily morning diet routine. This drink is rich in fiber that helps manage hunger pangs. By adding this nutritious drink into your daily routine, you may find it easier to maintain a healthy weight and curb the urge to snack unhealthily.

Helps Fight Digestive Health Problems

Are you someone who constantly deals with indigestion and stomach bloating issues? Worry not! We have got the perfect remedy for your problem -- a glass of soaked chia seeds water on an empty stomach daily the morning. The soluble fiber found in chia seeds is great for promoting regular bowel movements and preventing constipation. This fiber acts as food for the good bacteria in your gut, which is crucial for maintaining a healthy digestive system.

 

Boosts Heart Health

Chia seeds are renowned for their benefits to heart health, mainly due to their rich omega-3 fatty acid content. These essential fats are known to reduce inflammation and lower cholesterol levels, which can help minimize the risk of heart disease. Regularly drinking soaked chia seeds water can further support your cardiovascular health. Moreover, the fiber in chia seeds may help lower blood pressure and improve heart function, making it a valuable component of a heart-healthy diet.

Holistic Ayurvedic Approaches To Stress Management: Balancing Mind, Body, Spirit For Well-Being

Stress is a constant companion in today’s fast-paced world, wreaking havoc on both our mental and physical health. But what if the ancient wisdom of Ayurveda could offer a holistic solution? Dr. Karthik Krishnan, VP at The Arya Vaidya Pharmacy Ltd., Coimbatore, recently shared with HT Lifestyle how Ayurveda goes beyond merely managing stress — it targets the root cause.

According to Dr. Krishnan, stress often stems from imbalances in the body’s doshas (Vata and Pitta) and poor lifestyle choices. Unlike conventional methods that focus on symptom relief, Ayurveda aims to restore balance by realigning the body and mind with nature’s rhythms, making stress management a long-term, sustainable practice.

Dr. Krishnan highlighted the effectiveness of Ayurvedic practices like meditation, mindful breathing (pranayama), and personalized nutrition in restoring balance to the body’s energies and providing lasting relief from stress. He explained that herbs such as Ashwagandha, Shatavari, and Brahmi are key in helping the body manage stress and regain balance. He also emphasized the importance of understanding a person’s unique constitution, or prakriti, to create customized treatments for stress relief. These could include herbal remedies or detoxifying therapies like Shiro Abhyanga, Shiro Dhara, and Pada Abhyanga, which focus on relieving stress in specific areas for a complete approach to both physical and mental relaxation.

Dr. Karthik Krishnan also explained that Ayurveda sees stress management as a lifelong process that requires self-awareness, regular care, and balance between the body, mind, and spirit. He noted that in today’s world, Ayurveda reminds us that true well-being starts from within, helping us build resilience, peace, and harmony in all areas of life. He also mentioned that this ancient wisdom still offers valuable guidance for living a balanced life in a fast-paced society.

Dr. Sachin, BAMS, Medical Advisor at Rasayanam Ayurveda, said that stress is a constant challenge for many, but Ayurveda offers a holistic solution by tackling both the symptoms and the root causes. Ayurveda focuses on balancing the mind, body, and spirit through time-tested practices like meditation, adaptogenic herbs, and lifestyle adjustments. Dr. Sachin highlighted the role of herbs such as Ashwagandha and Brahmi, which work together to calm the nervous system and enhance resilience against stress.

Ravichandran Venkatraman, Founder of Alive Consultancy, shared his perspective on India’s traditional system, which identifies five layers of the human being. He explained that Annamaya Kosha (Earth) represents the body, nourished by food. Praanamaya Kosha (Water) is the life energy sustained by breath. Manomaya Kosha (Fire) is the mental layer, shaped by thoughts and emotions. Vijyanmaya Kosha (Air) is wisdom, including knowledge, intuition, and will, and, finally, Anandmaya Kosha (Space) is the layer of bliss, representing a state of pure happiness.

He concluded by saying that managing stress is all about balancing your energy throughout the day. This means balancing physical energy through food (Rajasic, Tamasic, Saatvic), mental energy through thoughts and breath control, life energy by managing will, discipline, resilience, and empathy, and environmental energy through Rajas (Kinetic Energy), Tamas (Potential Energy) and Satwa (Essence of Consciousness).

New nutritional recommendations emphasize increased consumption of plant-based foods and a reduction in processed items and added sugars.

 

A dietary advisory board suggests that Americans increase their intake of legumes while cutting down on red and processed meats, alongside avoiding ultraprocessed foods and discussions about alcohol usage. Americans are encouraged to incorporate more beans, peas, and lentils into their diets while reducing their consumption of red, processed meats, and starchy vegetables, all while maintaining limits on added sugars, sodium, and saturated fats. This guidance was provided by a panel of nutrition professionals on Tuesday, tasked with advising the U.S. government regarding the 2025 dietary guidelines, which will serve as the foundation for federal food programs and policies.

However, the 20-member panel did not address the increasing prevalence of ultraprocessed foods associated with adverse health outcomes, stating that the evidence is not sufficient to recommend avoidance. Additionally, the committee chose not to update the contentious recommendations regarding alcohol consumption, deferring this analysis to two external reports anticipated to be published soon. Overall, the proposals for the 2025-2030 Dietary Guidelines for Americans appear to echo previous guidance, according to Marion Nestle, a food policy authority. “This resembles prior dietary recommendations since 1980: consume vegetables and reduce intake of foods high in salt, sugar, and saturated fat,” Nestle mentioned in an email. “This specific statement fails to address the issue of balancing calorie intake when overconsumption, particularly from ultraprocessed foods, poses a significant challenge to the health of Americans.” Insights from the panel on healthy dietary practices The nutrition panel concluded that a healthy eating pattern for individuals aged 2 years and older should consist of increased vegetables, fruits, legumes, nuts, whole grains, fish, and vegetable oils rich in unsaturated fats. Conversely, it should be lower in red and processed meats, sugar-laden foods and drinks, refined grains, and saturated fats. It may also comprise fat-free or low-fat dairy products and foods with reduced sodium, alongside plant-based options. The panel, which convened for nearly two years, was the first to examine dietary needs through what they termed a “health equity lens,” according to Dr. Fatima Cody Stanford, an obesity specialist at Massachusetts General Hospital involved in the group. This perspective encompassed considerations like household income,

race, ethnicity, and culture when making dietary recommendations, aiming to ensure that the guidance reflects the diversity of various population groups, she stated in an email. The panel did not reach conclusions regarding ultraprocessed foods or alcohol consumption. Ultraprocessed foods, which include snacks, sugary cereals, and frozen meals, constitute about 60% of the American diet. The panel evaluated over 40 studies, some indicating a correlation between ultraprocessed foods and weight gain or obesity. However, the panel expressed concerns about the research quality, leading them to determine that the evidence was too scant to formulate recommendations. This decision could conflict with the views of Robert F. Kennedy, Jr., the designated nominee for the U.S. Health and Human Services Department, who has raised concerns about potential conflicts of interest among dietary guidelines panel members and pledged to address ultraprocessed foods contributing to chronic health issues. The panel also did not modify recommendations suggesting limited alcohol intake, capping it at two drinks per day for men and one for women. In 2020, when the guidance was last revised, the government disregarded the scientific advisors' counsel to advocate for reduced alcohol consumption. Two organizations—the National Academies of Sciences, Engineering, and Medicine and a committee from the agency overseeing substance abuse—are preparing to publish reports shortly on the impact of moderate alcohol consumption to aid in refining the guidelines. Do Americans adhere to dietary recommendations? The advisory panel recognized that most Americans' diets fall short of current guidelines. Over half of U.S. adults suffer from one or more diet-related chronic health conditions, and around 18 million households in the U.S. face food insecurity, as stated in the report. “Chronic health issues related to nutrition and their precursors continue to jeopardize health throughout the lifespan,” the report concludes. “This does not bode well for the future health landscape in the United States.” What’s next? 

The scientific report will inform the dietary guidelines, which are updated every five years. The recommendations presented on Tuesday will now be forwarded to HHS and the Department of Agriculture, where officials will draft the final guidelines, scheduled for release next year. As of Wednesday, the public will have 60 days to provide feedback on the guidance, with HHS and USDA officials planning a public meeting on January 16 to discuss the recommendations. 

The Importance of Incorporating Custard Apple Fruit into Your Winter Nutrition

 

Winter can pose significant health challenges, as even minor lapses in care can lead to ailments. To navigate this season with wellness, certain fruits prove to be exceptionally advantageous, and custard apple, or cherimoya, is among them. This luscious and creamy fruit is abundant in essential nutrients such as vitamins, minerals, antioxidants, and fiber. By incorporating custard apples into your daily winter nutrition, you can support your health and fitness goals. A report by Healthline emphasizes that custard apples are fiber-dense, which facilitates digestive processes. Consuming this fruit can alleviate issues such as constipation, gas, bloating, and other digestive discomforts.

Moreover, the fruit aids in detoxifying the body and purifying the intestines. Its ample fiber content contributes to prolonged satiety, which helps curb overeating and digestive troubles. Those experiencing digestive difficulties should certainly consider adding custard apple to their winter fare.

A robust immune system is vital in winter to fend off illnesses. Custard apple is high in vitamin C, which strengthens immunity and enhances the body’s defenses against diseases. Vitamin C serves as an antioxidant, shielding the body from infections and seasonal ailments like colds and coughs. Furthermore, custard apples contain potassium, magnesium, and fiber, all of which promote cardiovascular health. Potassium assists in controlling blood pressure and may lower the risk of heart-related diseases.

The antioxidants found in custard apple bolster heart health by diminishing inflammation in blood vessels. They also help in lowering levels of bad cholesterol, thereby improving overall cardiac function. Vitamins A and C present in custard apple are fantastic for skin health, helping to reduce wrinkles and maintain skin hydration and radiance. They also promote healthy hair by preventing hair loss and enhancing softness and strength.

For individuals with diabetes, custard apples might be advantageous as they may assist in stabilizing blood sugar levels. Several studies indicate that custard apples can alleviate diabetes symptoms. Additionally, being a low-calorie fruit rich in fiber, it can aid in weight loss efforts. It boosts metabolism and detoxifies the body, making it a valuable component of the diet for those seeking to shed pounds.

Nine Health Benefits of Consuming Brahmi Leaves Juice Each Morning

 

Health Benefits of Brahmi Leaves Juice: Brahmi, or Bacopa monnieri in scientific terms, is an age-old healing herb cherished in Ayurveda for its myriad of health advantages. Historically utilized to boost cognitive abilities and enhance general well-being, Brahmi leaves are becoming increasingly recognized as a natural health enhancer. Sipping on Brahmi leaves juice every morning is an easy and efficient method to seize its therapeutic qualities.

This article delves into the top Nine health benefits of incorporating Brahmi leaves juice into your morning dietary habits.

Nine Health Benefits of Consuming Brahmi Leaves Juice Each Morning

Thinking of integrating Brahmi leaves juice into your morning dietary routines? Here are the top Nine advantages this remarkable drink can offer your health.

Enhances Brain Function

Brahmi is celebrated for its brain-boosting attributes. Consistent intake of Brahmi leaves juice can enhance memory, concentration, and overall cognitive performance. The active ingredients in Brahmi, such as bacosides, have been proven to encourage the development of nerve cells and enhance synaptic communication. This makes it a fantastic option for students and professionals aiming to elevate their mental capabilities.

Alleviates Stress and Worry

In our current fast-moving world, stress and worry are prevalent challenges. Brahmi leaves juice serves as a natural adaptogen, assisting the body in managing stress. It helps balance cortisol levels, the hormone linked to stress. By adding this juice to your daily habits, you can enjoy a more serene mind and diminished anxiety, contributing to better overall mental health.

Promotes Digestive Health

A key advantage of Brahmi leaves juice is its beneficial impact on digestion. The juice is known to stimulate the generation of digestive enzymes, facilitating more efficient food breakdown. This can enhance nutrient absorption and lessen digestive problems like bloating and constipation. Regular consumption of Brahmi juice can foster a healthy gut and improve overall digestive wellness.

Enhances Immunity

A robust immune system is vital for warding off infections and illnesses. Brahmi leaf juice is abundant in antioxidants, which combat free radicals in the body. These antioxidants fortify the immune system, making it more capable of fighting off diseases. Drinking Brahmi juice daily can bolster your body's natural defenses and promote better health.

 

Encourages Healthy Skin

The benefits of Brahmi leaves juice also extend to skincare. Its anti-inflammatory and antioxidant characteristics can soothe skin irritations and foster a clear complexion. Regular intake can lead to healthier, radiant skin, making it a favored choice for individuals pursuing natural skincare remedies. Additionally, it aids in reducing signs of aging and enhances skin elasticity.

Supports Cardiovascular Health

Maintaining heart health is essential for overall wellness, and Brahmi leaves juice can contribute to this. The juice assists in lowering cholesterol levels and enhances blood circulation, thereby minimizing the risk of heart-related ailments. By incorporating Brahmi juice into your daily regimen, you can support your cardiovascular system and encourage longevity.

Enhances Sleep Quality

Quality sleep is crucial for overall health, and Brahmi leaves juice can assist in achieving it. The soothing effects of Brahmi aid in alleviating insomnia and improving sleep patterns. Drinking this juice before sleep can foster relaxation and help you drift off more quickly, resulting in more restorative nights.

Benefits Respiratory Health

Brahmi leaf juice is also advantageous for respiratory well-being. It possesses expectorant properties that can help eliminate mucus from the airways, making breathing easier. Consistent consumption can relieve symptoms of respiratory conditions and enhance overall lung health, especially during allergy seasons.

Aids Liver Function

Lastly, Brahmi leaf juice promotes liver health by detoxifying the body and enhancing liver function. The antioxidants in Brahmi protect the liver from harmful toxins and support its ability to filter out detrimental substances. This can lead to improved overall health and vitality.

Brahmi leaves juice is a traditional remedy that offers a comprehensive approach to health and wellness.

OMAD Diet Explained: Weight Loss Breakthrough Or Nutritional Gamble?

The One Meal A Day (OMAD) diet is a type of intermittent fasting where the individual takes all their calorie intake for the day in just a single meal at any part of the day, but preferably within a one-hour window. This approach has recently received attention for its possible benefits in the management of body weight and metabolic health. It has also raised some challenges and risks about the quality of the diet provided. This was demonstrated by a woman from Chennai who lost “22 kg in four months."

On Instagram, the woman, named Vino, shares details about her daily diet, fitness routine, and dramatic weight reduction. According to her bio, she lost 21 kgs in 4 months. She included the following message with a recent video: “Day 132 of my OMAD diet – 97 kg to 76 kg."

Speaking to Hindustan Times, Vino said, “Jeera and cinnamon water on an empty stomach. I will break my fast at 5 PM with a healthy snack (soaked walnuts) and a balanced meal (rice with dishes like vegetable korma, bottle gourd curry, lady’s finger, paneer, and paniyaram) at 5.30 PM, and have fruits (pomegranate) at 6 PM."

In addition to this diet, she walks more than 20,000 steps a day and engages in “one-hour strength training" to keep in shape.

The OMAD diet follows a low-calorie intake principle. By creating an energy deficit, it may lead to weight loss. People adhering to this diet consume very few calories as they restrict themselves to only one meal a day, unlike the normal pattern of taking 3 meals.

According to a study published by NIH in 2018, OMAD is beneficial for fat oxidation and increased metabolic flexibility which refers to a body’s capability to transform between burning carbohydrates and fats for energy.

Potential Benefits

Followers have reported a considerable amount of weight loss since consuming a few calories. According to some studies, this kind of intermittent fasting diet can help shed between 7 to 11 pounds over a period of 12 weeks.

Risks And Concerns

Despite its potential benefits, the OMAD diet poses several risks. 

Nutritional Deficiencies: Just one meal is not sufficient enough to meet the nutrient needs of the body, and the deficiency has negative impacts on health.

Sustainability Issues: Typically, the rigid schedule for the OMAD diet can leave many people struggling to make it for more than a week. The dropout rate could be as high as 65%.

Physical Side Effects: With reference to the instructed fasting periods, followers may feel fatigued, dizzy, irritable, and so on. Further effects are observed concerning metabolic rates and muscle mass over long-term use.

Studies that are directed at the particularities of the OMAD diet are scarce. According to the BBC Science Focus magazine’s one limited study, people, who had OMAD diets, lost their body weight and fat, but they also lost muscle mass and bone density.

Boost Your Vitamin B6: 10 Fruits That Can Make A Difference

Vitamin B6, or pyridoxine, plays a vital role in maintaining overall health. It supports brain function, helps balance mood and strengthens the immune system. Since our bodies cannot produce this essential vitamin, we must obtain it from our diet. While meats, grains, and vegetables are common sources of Vitamin B6, certain fruits provide a delicious and natural way to boost our intake. Incorporating these fruits into your diet not only helps prevent Vitamin B6 deficiency but also contributes to overall wellness.

Here are 10 fruits rich in Vitamin B6:

BananasBananas are not only a convenient and portable snack, but they are also rich in Vitamin B6, which plays a crucial role in brain health and the production of neurotransmitters. A medium banana provides about 20 per cent of the daily recommended intake of Vitamin B6.

Avocados

Avocados are a nutrient-dense fruit that contains a substantial amount of Vitamin B6, alongside healthy fats and fibre. This combination supports heart health, aids digestion, and enhances overall nutrient absorption, while the B6 content helps regulate mood and improve energy levels.

Mangoes

Mangoes are not only delicious but are also rich in Vitamin B6. This tropical fruit contributes to the production of neurotransmitters that regulate mood and emotional well-being. Additionally, mangoes are packed with antioxidants and vitamins that boost overall health.

Papayas

Papayas are another excellent source of Vitamin B6, providing a host of health benefits. They aid digestion due to their enzyme content and help enhance the immune system. The Vitamin B6 in papayas is vital for red blood cell production and maintaining a healthy nervous system.

Watermelons

Watermelons are hydrating and refreshing, offering a good dose of Vitamin B6 along with essential vitamins A and C. This fruit helps maintain hydration, supports immune function, and provides a low-calorie option to enhance overall nutrient intake.

Oranges

Known for their high Vitamin C content, oranges also provide a notable amount of Vitamin B6. Regular consumption of oranges can help improve mood and cognitive function while also boosting the immune system and enhancing skin health due to their antioxidant properties.

Pineapples

Pineapples are rich in Vitamin B6, which contributes to brain function and mood regulation. In addition to their B6 content, pineapples contain bromelain, an enzyme that aids digestion and has anti-inflammatory properties, promoting overall health.

Litchis

Litchis are a tropical delight that offers a good source of Vitamin B6. These sweet fruits also contain antioxidants and Vitamin C, supporting immune health and enhancing skin vitality, while the B6 helps in neurotransmitter production for mood stability.

Guavas

Guavas are packed with Vitamin B6, along with a wealth of other nutrients. This fruit supports immune health and contributes to better digestion due to its fibre content. Guavas are also known to enhance overall wellness through their antioxidant properties.

Jackfruit

Jackfruit is a unique and versatile fruit that provides a substantial amount of Vitamin B6. It is beneficial for regulating mood and brain function, and its high fibre content supports digestive health. Jackfruit is also rich in other vitamins and minerals, making it a nutritious addition to any diet.

How to maximise Vitamin B6 absorption

To maximise Vitamin B6 absorption, maintain a balanced diet with B6-rich foods like fruits, vegetables, whole grains and lean proteins. Use gentle cooking methods like steaming or roasting to preserve vitamins, and pair B6 foods with magnesium sources such as nuts and leafy greens to enhance absorption. Support gut health with probiotics and fibre, and limit alcohol intake, as it can disrupt B6 metabolism.

Amla Can Be Highly Beneficial For Your Health; Try These Tips To Incorporate It More Into Your Diet

Amla also known as Indian gooseberry, is incredibly healthy and has been used in traditional medicine for centuries due to its high nutritional value. Rich in vitamin C, antioxidants, and anti-inflammatory compounds, amla helps strengthen immunity, supports skin and hair health, and promotes heart health by reducing cholesterol levels. It is also known for aiding digestion, managing blood sugar levels, and boosting liver function. Adding amla to your diet regularly can improve overall health, but its strong, tangy flavour can make it challenging to incorporate. Fortunately, there are several delicious and creative ways to add amla to your daily meals. Read on to find out.

Here are 10 tips to help you incorporate amla into your diet

1. Amla juice

Start your day with a small glass of fresh amla juice. It provides a vitamin C boost, supports digestion, and aids in detoxification. You can mix it with honey or dilute it with water if the flavour is too strong.

2. Amla powder in smoothies

Add a teaspoon of amla powder to your morning smoothie for a nutritious kick. The powder blends well with fruits like mango or pineapple, masking the sourness and enhancing the overall nutritional profile of your drink.

3. Amla chutney

Make amla chutney with fresh herbs like mint and cilantro, along with green chilies and spices. It serves as a tasty side dish, adding both flavour and health benefits to your meals.

4. Amla pickle

Try making amla pickle by soaking amla in spices and a small amount of oil. It can be stored for weeks and used as a tangy condiment that pairs well with rice, curries, and flatbreads.

5. Amla candies

For a sweet treat, dried amla candies, often coated with natural sweeteners, offer an enjoyable way to snack on this nutritious fruit. These can be found in health stores or made at home by dehydrating amla and lightly dusting it with jaggery.

6. Amla in salads

Add finely chopped or grated amla to salads for a unique, tangy twist. It goes well with ingredients like carrots, cucumbers, and pomegranate seeds, creating a fresh and nutrient-packed dish.

7. Amla tea

Amla tea, made by steeping fresh or dried amla pieces in hot water, provides a refreshing beverage packed with antioxidants. Add a bit of honey and ginger for additional flavour and health benefits.

8. Amla in yogurt or raita

Mix grated amla into yogurt or raita along with some spices for a cooling side dish that complements spicy meals. This combination helps boost digestion and adds probiotics for gut health.

9. Amla infused water

Add a few slices of fresh amla to your water bottle and sip throughout the day. The water absorbs the nutrients from the amla, providing a refreshing, vitamin-enriched drink.

10. Amla powder in soups and curries

Incorporate a teaspoon of amla powder into soups, stews, or curries. The powder dissolves easily, and its slightly sour flavour enhances the taste while enriching the dish with nutrients.

Incorporating amla into your diet through these varied methods allows you to enjoy its health benefits without overwhelming your palate, making it a versatile addition to your meals.

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Post a commentDisclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. 

The Presence Of This Mineral In Avocado Is Why Vitamin D Gets Activated In The Body

 

Vitamin D is necessary for healthy bones and a healthy immune system, and it even helps with your mood, but what you may not know is that it has to go through a two-step activation process with the liver and kidneys to function. For this to happen, your body needs another active nutrient, which is magnesium; but where do you get magnesium from?

One of the other surprising sources of magnesium is avocados! Creamy, ripe, full of nutrients that your body requires-and, of course, magnesium, playing a key role in initiating vitamin D's action. So, including avocados in your diet not only tastes good but also helps you get all these out from your vitamin D!

Magnesium in avocados

 Magnesium is an essential mineral found in many plant-based foods, including avocados. A medium-sized avocado contains about 58 mg of magnesium, which contributes highly to the recommended daily intake (360-410 mg). Magnesium is involved in over 300 enzymatic processes in the body, including muscle and nerve function, blood sugar regulation, and energy production. One of its critical roles is assisting in the metabolism and activation of vitamin D, making it essential for maintaining healthy levels of this vitamin.

The role of magnesium in Vitamin D activation

Vitamin D is unique because it functions more like a hormone than a traditional vitamin. It is synthesized by the skin in response to sunlight and must be activated through a two-step process. In its initial form, vitamin D is inactive and needs to be converted into its biologically active form to perform its many functions in the body, such as promoting calcium absorption, maintaining bone health, and regulating immune function.

The first step of activation occurs in the liver, where vitamin D is converted into 25-hydroxyvitamin D [25(OH)D], the form usually measured to assess vitamin D levels. The second step happens in the kidneys, where 25(OH)D is converted into its active form, calcitriol (1,25-dihydroxyvitamin D). Both steps rely heavily on the presence of magnesium as a cofactor.

Magnesium acts as a critical regulator of this process by facilitating the activity of enzymes that are necessary for converting vitamin D into its active form. Without sufficient magnesium, these enzymes are less efficient, and vitamin D activation can be impaired, even if a person is getting enough sunlight or taking vitamin D supplements.

Why Vitamin D activation is important

Activated vitamin D enhances the calcification of all calcium that can be absorbed by the intestines to provide sufficient amounts in the blood to be deposited to the bones. Without activated vitamin D, the calcium amount may drop, which results in weak bones, increased chances of fractures, and osteoporosis, among other conditions.

Activated vitamin D keeps the immune system in check and prevents infections and inflammation.
The active form of vitamin D is calcitriol, which has a role in growth and differentiation, mainly of skin, muscle cells, and immune cells. Thus, lack of vitamin D would cause problems like slow healing of wounds, loss of hair, and fatigue.

Recent evidence suggests that vitamin D plays some role in mental health. Low active vitamin D has been associated with mood disorders, hence proper activation of the vitamin is very crucial.

How avocados support magnesium and Vitamin D interaction

Avocados provide a blend of nutrients that will contribute to the synergy of magnesium and vitamin D. Apart from providing natural sources of magnesium, avocados provide healthy fats, necessary for the assimilation of fat-soluble vitamins like vitamin D. So the fact that you eat avocados makes it possible for your body to assimilate vitamin D besides getting enough magnesium.

It is a fat-soluble vitamin; hence, it needs dietary fats for proper absorption and, therefore, can contribute to the increase in absorption of vitamin D either from foods or supplements. Thus, avocados help both in increasing absorption as well as the activation of vitamin D.

As stated above, magnesium is also required for the activation of vitamin D. Food sources rich in magnesium should, therefore, be included in your diet to ensure that your body has all the necessary components for vitamin D to be converted into its active form, such as avocados, nuts, seeds, and leafy greens.

Other good sources of magnesium

Magnesium is found in a variety of plant-based and animal-based foods, making it accessible through a well-balanced diet. One of the richest sources is leafy green vegetables like spinach, which provide a significant amount of this essential mineral. Nuts and seeds, particularly almonds, pumpkin seeds, and sunflower seeds, are also high in magnesium.

Another great source of magnesium is whole grains, such as brown rice, quinoa, and oats,. Legumes like black beans, lentils, and chickpeas are also packed with magnesium.

Lastly, dark chocolate is a surprisingly good source of magnesium. Consuming a small portion of dark chocolate (with at least 70% cocoa content) can satisfy a sweet craving while also boosting your magnesium intake.

Six Reasons Why You Should Add Ghee To Your Food

 Whether added to “arhar dal” or spread over a warm chapatti, ghee is an age-old ingredient of Indian home-cooked, comfort food. The practice of adding ghee to dal has its roots in both custom and medical knowledge. In addition to improving taste, clarified butter or ghee has several health advantages, such as improving digestion and boosting immunity. Ghee can add to the nutrition level, flavour, and texture of many dishes while being easy on the stomach. Whether you enjoy Indian food or are a fan of soups, you can turn everyday meals into filling, health-promoting dishes by adding some ghee.

Reasons Why You Should Add Ghee Into Your Food

Improves Digestion

Ghee is a great way to get butyric acid. When the beneficial bacteria in the gut break down the dietary fibre butyrate, a short-chain fatty acid is produced. Butyric acid is the colon cells’ preferred energy source. It is excellent for boosting intestinal wall energy. Ghee can also be used to treat gastrointestinal conditions like Crohn’s disease. Often soup or lentils can cause bloating but adding ghee to it can prevent it.

Maintains Weight

Ghee is perfect for weight loss since it contains good omega fatty acids, which increase lean mass and decrease fat mass. Ghee is regarded as a rich energy source and an ideal Ayurvedic superfood because of its medium and short-chain fatty acid content.

Boosts Immunity

Ghee’s abundance of vital fat-soluble vitamins D, K, E, and A boosts our immunity. It also helps the body absorb fat-soluble vitamins and minerals from food. Additionally, traditional desi ghee is believed to have antibacterial, antifungal, and antioxidant qualities that protect us against colds, flu, coughs, and viruses.

Improves Brain Health

Ghee’s healthy saturated fats improve brain function. It prolongs life and guards against damage to cells and tissues. Consuming ghee on an empty stomach in the morning enhances cell renewal, which accelerates our body’s healing process.

Glowing Skin

The anti-inflammatory and antioxidant-rich qualities of ghee calm the skin, lessen pigmentation and inflammation, slow down the aging process, and remove toxins from the body. It gives your skin and hair brightness by acting as a natural moisturiser.

Enhances Flavour

Last, but not the least, the ideal way to enjoy a steaming plate of your regular meal is by adding a dollop of ghee, which gives a richer texture and better fragrance. Ghee can also be added to spicy dishes to reduce their spice content.

Published: by News18 October 25, 2024, 11:15 IST