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. 

Six Ways To Prevent Eye Strain And Damage From Diwali Lights And Firecrackers

Diwali, the festival of lights, brings immense joy and excitement with its bright illuminations, fireworks, and festivities. However, the dazzling lights and bursting firecrackers can lead to significant eye strain and potential damage if precautions are not taken. During the celebrations, our eyes are exposed to bright flashes, smoke, and dust, which can cause discomfort, irritation, or even more serious injuries. Dr. Vipul Gupta, Senior Consultant, Sharp Sight Eye Hospitals shares some effective ways to protect your eyes and prevent strain during the Diwali season.

1. Limit exposure to bright lightsThe decorative lights and constant flashes from firecrackers can cause eye strain and discomfort, especially when viewed for extended periods. Staring at bright lights for too long can lead to temporary vision problems like blurred vision or sensitivity to light.To prevent strain, limit your exposure to these lights and avoid looking directly at bright fireworks. Give your eyes frequent breaks by looking away or blinking regularly to reduce discomfort.
2. Use protective eyewearOne of the most effective ways to protect your eyes from firecracker-related injuries is by wearing protective eyewear. Safety goggles or protective glasses can shield your eyes from flying debris, sparks, and harmful chemicals released during the explosion of firecrackers.For those participating in fireworks or handling them closely, protective eyewear should be a priority to prevent burns or foreign particles from entering the eyes.
3. Stay at a safe distance from fireworksThe closer you are to bursting firecrackers, the higher the risk of exposure to bright flashes and airborne particles that can irritate or damage your eyes. Ensure you maintain a safe distance from the firecracker explosions to protect your eyes from sudden bursts of light and harmful debris.If you’re an observer, enjoy the display from a safe spot, preferably from a distance where your eyes are less likely to be impacted by the brightness and smoke.
4. Avoid rubbing your eyesWith all the smoke and dust in the air during Diwali, your eyes are more likely to feel itchy or irritated. However, rubbing your eyes can lead to more serious issues, especially if dust or small particles have entered the eye.Instead of rubbing, use lubricating eye drops to relieve dryness or irritation. These drops will help flush out any irritants and keep your eyes moist and comfortable.
5. Take regular breaks from screen timeIn the age of social media, we tend to spend more time on screens during Diwali, capturing moments and sharing them online. Excessive screen time combined with bright Diwali lights can significantly increase eye strain.To prevent digital eye strain, follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This simple practice can help reduce eye fatigue and maintain eye health during the festive season.
6. Stay hydrated
7. Drinking plenty of water is essential for overall eye health. Dehydration can make your eyes feel dry and tired, especially when exposed to smoke and bright lights.

Staying hydrated helps keep your eyes moist and reduces the chances of irritation or strain caused by environmental factors.

Diwali is a time for celebration, but it’s important to prioritize eye safety amidst the lights and fireworks. By taking simple precautions like wearing protective eyewear, limiting exposure to bright lights, and staying hydrated, you can protect your eyes from strain and potential damage. Celebrate the festival of lights responsibly while safeguarding your vision for the future.

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.

Eat Your Way To Wellness: Best Protein-Rich Foods For A Long And Healthy Life

 Are your food choices paving the way for a healthier future or steering you towards chronic diseases? As reliance on processed foods increases, many individuals risk inadequate nutrition. This can lead to serious conditions like type 2 diabetes, obesity, and heart disease. But it doesn’t have to be this way. By choosing nourishing meals that energise the body and support overall health, we can significantly reduce our risk of illness and maintain a healthy weight.

If you’re ready to transform your diet for the better, it’s time to focus on nutrient-rich foods that promote longevity and vitality. Here are some protein sources to consider that could greatly benefit your long-term health:

Eggs

Eggs are an excellent source of bioavailable protein, which means your body can efficiently absorb and utilise them. Packed with essential minerals and vital amino acids, eggs help maintain strong muscles and boost overall energy levels.

Milk

Dairy milk contains trace amounts of almost all the nutrients your body requires. It is a great source of high-quality protein and contains calcium, phosphorus and riboflavin (vitamin B2), among many other vitamins and minerals.

Greek yogurt

Greek yogurt is a versatile protein source that provides calcium for healthy bones and supports digestive health. It’s an excellent addition to your diet to help maintain muscle mass as you age.

Almonds

Almonds are an excellent source of plant-based protein, healthy fats and vitamin E. They help lower cholesterol and protect cells from oxidative damage, making them a smart choice for longevity.

Paneer

Low-fat paneer or cottage cheese is rich in casein protein, a slow-digesting protein that promotes muscle repair during rest. Its calcium content supports bone health and is associated with a healthier life.

Lentils

Lentils are an excellent choice for vegetarians and vegans because of their high plant-based protein content. They are also abundant in fibre and iron, making them a heart-healthy option.

Chia Seeds

These tiny seeds are packed with protein and are a rich source of omega-3 fatty acids, which are thought to reduce inflammation and support heart health. Incorporating chia seeds into your smoothies or salads is an excellent way to include them in your daily diet.

Published By :News18 October 25, 2024, 09:45 IST

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

The Dos And Don’ts Of Combining Magnesium With Prescription Meds

Magnesium is essential for our well-being, playing a key role in over 300 bodily functions, from regulating muscle and nerve activity to maintaining stable blood pressure and enhancing immune response. Despite its importance, many people do not meet the recommended daily intake, leading them to rely on various magnesium supplements. But care must be taken with these supplements or any medications that contain magnesium, as they can interfere with other drugs.

The National Institutes of Health (NIH) outlines the following daily intake recommendations for magnesium:

• Men (19-51 years): 400-420 mg
• Women (19-51 years): 310-320 mg
• Pregnant Women: 350-360 mg

For adults over 51, it’s advisable to aim for the upper limits of these ranges based on gender.

But as we mentioned earlier, many medications can have adverse interactions with magnesium, potentially affecting their efficacy. So, before adding magnesium to your health regimen, it’s essential to know which medications may interfere with it.

Here is a full list of medicines that you must not take along with magnesium:

Antibiotics

Tetracycline antibioticsMagnesium interferes with the absorption of tetracycline, demeclocycline, doxycycline and minocycline. To reduce the potential for interaction, it is advisable to take magnesium at least one hour before or two hours after these antibiotics.

Quinolone antibiotics

Other medications such as ciprofloxacin, levofloxacin, moxifloxacin and ofloxacin also show low absorption when taken with magnesium.

Diuretics or water pills

Loop diuretics and thiazide diuretics can cause renal magnesium loss, leading to deficiency. Therefore, magnesium supplements should be taken with caution if one is using the aforementioned medications.

Thyroid medications

LevothyroxineAntacids containing magnesium can reduce the effectiveness of levothyroxine, a medication for the treatment of hypothyroidism. The timing of magnesium intake and levothyroxine should be separated.

Cardiac medications

DigoxinThis medication for heart disease may lead to more serious side effects, particularly if the patient has low magnesium levels. It is important for patients on digoxin to closely monitor their magnesium levels to prevent side effects.

Sotalol

Some medications for atrial fibrillation may have their effectiveness affected by magnesium supplementation.

Calcium channel blockers

Drugs such as amlodipine and diltiazem can interact adversely with magnesium, potentially causing side effects such as dizziness and nausea. It is important to be cautious whenever these drugs are administered together.

Chemotherapy drugs

Some cytotoxic drugs can cause renal loss of magnesium, resulting in deficiency. Patients receiving chemotherapy should be mindful of such products and seek medical advice before consuming magnesium supplements.

Proton pump inhibitors

Long-term use of omeprazole and esomeprazole in conjunction with magnesium can lead to hypomagnesaemia.

Alendronate, used in the treatment of osteoporosis, may have decreased bioavailability when combined with magnesium supplements.

If you are using any of the medications mentioned above, please consult your doctor before introducing magnesium supplements into your regime.

सर्दियों में आपको भी होता है बार-बार सर्दी-जुकाम तो शरीर में है ये दिक्कत, ऐसे करें इलाज

एस्कॉर्बिक एसिड एक बहुत ही महत्वपूर्ण पोषक तत्व है. इसे आम तौर पर विटामिन सी कहा जाता है. यह पाचन यानी पेट और ओवर ऑल हेल्थ को बेहतर बनाने में मदद करता है. लेकिन इसे इम्युनिटी बूस्टर के रूप में सबसे ज़्यादा जाना जाता है. अगर किसी इंसान के शरीर में इसकी कमी हो जाए तो सर्दी, खांसी, फ्लू और वायरल बुखार का खतरा बढ़ जाता है. अगर आप इन समस्याओं से बचना चाहते हैं तो एस्कॉर्बिक एसिड से भरपूर फूड आइटम खा सकते हैं.

अगर किसी व्यक्ति के शरीर में इस एसिड की कमी है तो उसे बार-बार सर्दी जुकाम का सामना करना पड़ेगा. ऐसी स्थिति में हम आपको बता रहे हैं खास टिप्स. जिसकी मदद से आप इस एसिड की कमी को पूरी कर सकते हैं. 

अमरूद: अमरूद एक ऐसा फल है जो भारत में बहुत लोकप्रिय है, इसका गूदा लाल और सफेद होता है। आमतौर पर इसे बेहतर पाचन के लिए खाया जाता है, लेकिन यह विटामिन सी का भी एक समृद्ध स्रोत है, जो रोग प्रतिरोधक क्षमता को बढ़ाता है. एक अमरूद खाने से 125 मिलीग्राम एस्कॉर्बिक एसिड मिलेगा जो दैनिक आवश्यकता का 138 प्रतिशत है.

 केल: हरी पत्तेदार सब्जियों में केल को बहुत पौष्टिक माना जाता है और आमतौर पर इसका इस्तेमाल सलाद के रूप में किया जाता है. अगर आप 100 ग्राम कच्चा केल खाते हैं, तो आपको 93 मिलीग्राम एस्कॉर्बिक एसिड मिलेगा जो दैनिक आवश्यकता का 103 प्रतिशत है. 

कीवी: कीवी एक बहुत ही पौष्टिक फल है। भले ही यह थोड़ा महंगा हो, लेकिन इसके कई स्वास्थ्य लाभ हैं. अगर आप एक मध्यम आकार का कीवी खाते हैं, तो आपको 56 मिलीग्राम विटामिन सी मिलेगा जो दैनिक आवश्यकता का 62 प्रतिशत है.

नींबू: हम नींबू का सेवन कई तरह से करते हैं. इसका सेवन सबसे ज्यादा नींबू पानी और सलाद के रूप में किया जाता है. एक नींबू में 45 मिलीग्राम विटामिन सी होता है, जो कि दैनिक आवश्यकता का 50 प्रतिशत है. नींबू उन लोगों के लिए भी फायदेमंद है जो उच्च रक्तचाप से पीड़ित हैं.

संतरा: खट्टे फलों को विटामिन सी का एक समृद्ध स्रोत माना जाता है, उनमें से एक संतरा है. अगर आप इसे खाते हैं, तो आपकी रोग प्रतिरोधक क्षमता काफी बढ़ जाएगी. एक मध्यम आकार के संतरे में 83 मिलीग्राम विटामिन सी होता है जो कि दैनिक आवश्यकता का 92 प्रतिशत है.

Disclaimer: खबर में दी गई कुछ जानकारी मीडिया रिपोर्ट्स पर आधारित है. आप किसी भी सुझाव को अमल में लाने से पहले संबंधित विशेषज्ञ से सलाह जरूर लें.