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National Nutrition Week 2018: Important Nutrients Required In Your 30s
There is a saying that you are what you eat. Eating nutritious foods for your age is the secret to conquering age. When you are in your 30s you are balancing your work, baby, and home - basically multitasking, which holds both for men and women. In this article, we will be talking about the nutrients required in your 30s. The onset of age-related muscle loss slow down the body's metabolism and calorie requirements change in both men and women. If the same eating pattern is maintained in your 30s just the way you did in your 20s, you are more likely to gain weight. The testosterone levels start decreasing when men are in their 30s. This leads to the loss of sex drive, muscle loss, strength and so on. So, to minimize these health issues, here are the important nutrients required in your 30s which are mainly folic acid, calcium, iron, magnesium, antioxidants and calories. 1. Folic acid Folic acid, also known as folate or vitamin B9, is mostly required by women in their 30s who are considered to be in their childbearing years. Even if you do not wish to get pregnant, folic acid is required for supporting brain health and cell production, enhances your mood and memory. Women above the age of 19, should get at least 400 mcg of folic acid per day and for pregnant women 600 mcg of folic acid per day. For men in their 30s, the intake of folic acid improves the sperm count. Researchers have found that men with fertility problems who took 5 mg of folate per day had a 74 per cent increase in total sperm count. Foods rich in folate are legumes, eggs, asparagus, leafy greens, etc. 2. Calcium Calcium is an essential nutrient for keeping your bones strong which is required more when you are in your 30s. After 35, you gradually start losing bone mass which is why more calcium should be added to your diet. The recommended dietary allowance of calcium for men and women is 1000 mg per day. Foods which are rich in calcium are oily fishes, orange juice, oatmeal, spinach, soybeans, lady finger, etc. 3. Iron Iron is another important nutrient required when you are in your 30s. The intake of iron should be high for women at this age because they are at a greater risk of developing iron deficiency, mainly due to the heavy menstrual periods or pregnancy. If you are pregnant, aim for 27 mg of iron per day. Compared to women, men generally need less iron during their lifetime. Men above 19 years of age require 27 mg of daily iron from foods like broccoli, spinach, peaches, sunflower seeds, peanuts, roasted almonds, roasted cashews, etc. 4. Magnesium Men and women should also focus on magnesium, an essential mineral that aids in generating energy for the body, maintains strong bones, regulates blood pressure and blood sugar. The daily requirement of magnesium for men and women in their 30s are 420 mg and 320 mg of magnesium respectively. 24 almonds which have 80 mg of magnesium, ½ cup of Swiss chard has 80 mg of magnesium, 18 cashew nuts have 75 mg of calcium and ½ cup of cooked spinach has 78 mg of magnesium. 5. Antioxidants Most men and women who are in their 30s start experiencing fine lines, thinning of the skin, and other signs of ageing. But the good news is that consuming antioxidants can help fight free radicals and slow down the ageing process. Antioxidants like vitamin E and vitamin C can fight free radicals. Women and men in their 30s should aim for at least 75 mg and 90 mg of vitamin C per day, respectively. And the daily recommended amount of vitamin E is 15-20 mg (or 22-30 IU). Vitamin E rich foods are hazelnuts, cooked spinach, almonds, sunflower seeds, soy milk, turnip greens, etc. Vitamin C rich foods include green and red peppers, broccoli, spinach, cabbage, sweet potatoes, etc. Also include other essential minerals and vitamins like potassium, manganese, vitamin A, vitamin K, etc., to get you going while you are in your 30s. Men and women in their 30s should keep a close watch on their calorie intake because they are higher chances of gaining weight. The USDA recommends that the intake of calorie depends on whether you are moderately active or an active person throughout. It is recommended that a 35-year-old moderately active woman should have 2,000 calories a day while an active woman needs about 2,200 daily. Men with a sedentary lifestyle should have 2,400 calories per day.
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World Vegan Day: 5 things to be conscious of while following your diet
Veganism as a concept comes from a sense of responsibility towards animals and animal products and towards the need for a healthier lifestyle. In a world where people are looking to turn to healthier foods and lifestyles, veganism could just be the need of the hour. While many have considered turning vegan at some point, the most predominant reason people do not go through with it is the struggle to maintain a vegan diet. However, being conscious and keeping these few things in mind can help achieve success in your effort to become a vegan: 1. Don’t forget to include protein in your diet Once you give up the meats, eggs and milk products, you may end up depriving your body of this essential nutrient. While plant-based foods can provide you the required amount, remember to include adequate amounts in your daily diet. For example: Almonds are a source of 15 nutrients, including essential ones such as protein. In fact, these nuts are a richer source of protein when compared with other nuts. Hence, snacking smart with almonds is a great way to start leading a healthy lifestyle. 2. Don’t limit your food choices, find alternatives: You may assume becoming vegan would mean fewer food options. This, however, is a myth. There are alternatives for almost everything. For instance, milk can be replaced with soya or almond milk. Eggs and cottage cheese (paneer) can be swapped with tofu, and meats can be replaced with soya chunks or nuggets. While it does take a little getting used to, but once you do, you may not even miss what you have left behind. 3. Reduce dependency on processed snacks: It is easy to fall prey to the processed food available off the shelves, when hungry, in between your meals. However, processed food is usually high in sodium or sugars which make them unhealthy. Hence, reduce the intake of processed foods by carrying your snack with you. Vegan foods like sunflower/flax seeds and almonds are fuss free, convenient snacks that can be eaten anywhere and at any time of the day. Whether at home, work or on the go, snacking on these alternatives instead of unwholesome snacks, can make a healthy difference to your life. 4. Drinking water is not passé: While veganism does increase your consumption of fruits, including those with a high water content, you must still strive to consume at least two litres of water every day. If you get bored or tired of drinking plain water, you can mix it up by adding slices of citrus fruits like lemon, sweet lime and/or orange or add mashed fruits like strawberries, cranberries, or even just fresh mint leaves with slices of cucumber. 5. Start small and stay positive: Going vegan suddenly can be a big adjustment for your body and may end up making you uncomfortable. Try starting your transition by being a part-time vegan -- keep one meal/snack time in a day in which you will consume moderate servings of non-vegan food items that you have been used to like chicken, fish or eggs. Gradually decrease your cheat days from once a day to once a week and so on till your body has transitioned successfully into the vegan diet. Eating fresh, healthy food and exercising regularly can help bring positivity and stay calm. This World Vegan Day, let us celebrate the compassion that vegans feel towards animals and their own bodies and let us also make a conscious effort to make our lives healthier.
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Stay Healthy and Safe with These 5 Tips
Diwali, the festival of light, is here. It symbolizes the victory of light over darkness and good over evil. People celebrate Diwali, which is the most anticipated festival of India, by cleaning the house, lighting oil lamps, decorating the house, wearing new cloths and of course, eating and distributing sweets. This is the time for indulgence. With many parties and gatherings to attend, you tend to over eat. The delicacies prepared for the festival are usually loaded with calories and this can lead to health issues. Nutritionist Ritika Samaddar from Delhi says, “It is a well-known fact that over-indulgence in unhealthy foods is common place during Diwali. However, incorporating small changes in our diets can go a long way to ensure we are healthier and more active during this festive period. One simple yet necessary alteration one can make to their Diwali diet is the substitution of unhealthy snacks with something that is nutritious and helps you feel full in between meals. Nuts such as almonds are perfect for the job. They are a natural source of 15 nutrients such as vitamin E, dietary fiber, protein, riboflavin, calcium etc., and have satiating properties that promote feelings of fullness, that can help curb the in-between meal hunger pangs, and keep you from reaching for the tempting empty calories that surround you this time of the year”. Here are some more tips to stay healthy during this festive season. 1. Eat moderately As you know, Diwali sweets are made of pure ghee or clarified butter, sugar and different types of dry fruits. They are loaded with calories. So, try to control the amount of sweets and snack you eat during the festival. Not just sweet, eat limited quantities of chutney, papad and other savory items. 2. Do not eat store bought food Try to make sweets and snacks at home as you will be able to limit the amount of sugar and ghee that goes into these food items. You can also replace salt and sugar with healthier options and add natural color and flavors. 3. Don’t eat snacks for breakfast It is a usual practice to have the Diwali snacks as breakfast and kids love it. However, it is important to have a healthy, wholesome breakfast. Include fresh fruits and vegetables in your breakfast to stay healthy. 4. Drink water One of the most important things is to stay hydrated. Drink about 10 to 12 glass of water in a day. Drink more if you are eating oily food. This will help you avoid all those pimples you get after Diwali. 5. Stay away from smoke You need to stay away from smoke and crackers to avoid respiratory problems. It is especially important to avoid smoke if you are asthma patient. Wear a mask if you think you cannot avoid it and keep your medication close by. Enjoy the festival but moderation is the key when it comes to food and drinks. Happy Diwali!
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6 Genius Ways to Include More Vitamin E Rich Almonds in Your Diet
We all know that super food almonds are rich in health benefits. A recent study by researchers at Penn State University, funded by the Almond Board of California has unveiled that almonds can actually make good cholesterol even better. So, choosing almonds as a snack can help you to increase the type of good HDL cholesterol known to be most protective against heart disease. The study was conducted on 48 middle-aged women and men. Out of these participants, 34 were overweight and 14 had an optimal or normal weight. Participants of one group were randomly assigned to one diet that comprised of 1.5 servings (43 grams) of unsalted, whole natural almonds and the other group was served high-carbohydrate muffin with similar calories. This was first done for a period of two weeks, then the diet was switched and then continued to complete a period of six weeks. It was observed that participants on the almond diet increased their beneficial alpha-1 HDL particles which suggest a healthy sign of heart health protection. Since almonds boost the good HDL cholesterol in your body, it also helps to remove harmful cholesterol from the body. Eating almonds can help lower your bad LDL level while maintaining your good HDL cholesterol levels. Here are some ways you can include almonds as part of a cholesterol-lowering diet. Toss almonds in your salad If you love to munch on fresh and crunchy salads then adding almonds to your salad will not only add a boost of nutrition, but it will also give you the much-needed crunchy add-in to any kind of salad. It will add both texture as well as flavor into your salad. Add them into your spinach salad to add a punch of protein. Add almonds in your milkshake You can add almonds in your milkshake in the form of almond butter and almond milk. Whip up a super healthy smoothie or shake for your breakfast and sip on this amazing energy drink that will give you all the energy that you need to start your day in a healthy way. Make tasty almond sauce You can make creamy and nutritious sauce for your Asian-inspired dishes using almonds. Instead of peanut butter, use almond butter, not only will it be a healthy substitute but it also works just fine for those who have peanut allergies. Ditch bread, use almonds for crusty coating You usually use bread crumbs to add texture to your chicken cutlets and to get that perfect crusty coating. But you can now ditch bread and opt for low-carb coat by adding crushed almonds to your fish or chicken. It will be healthy and also add a unique flavor to your dish. Use almonds as a topping You can turn any dish into a healthier one by using slivered or sliced almonds as a topping on your dish. Pair them with any vegetable dish and you will be surprised by the nutritious bulk and crunch that almonds will bring to your dish. Add them to your bowl of cereal and milk Starting your day with a bowl of cereal and milk will give you a bout of energy needed to kick-start your day. By adding some almonds you will make your breakfast rich in healthy fats, fiber, protein, and vitamin E.
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Snack smart with almonds: Nutritionist Amita Singh
For Indian families, food comes first and we do not usually plan our meals especially during mid afternoon or early evening snacking time. Snacking smart with almonds is a great way to lead a healthy lifestyle, said Nutritionist Amita Singh during event organized by California Almonds on Tuesday. She said that almonds have been shown to lower total and LDL cholesterol when included in a healthy diet and might help in reducing levels of heart-damaging inflammation. Not just this, a handful of almonds promotes the feeling of fullness, helping you keep hunger at bay. They are naturally high in dietary fibre and low in sugar. A unique cookout session conducted in Bhopal helped take this idea forward, where almonds were the main ingredient involving unique snacking and festive recipes demonstrated by homemakers of the city. The session was conducted by Chef Israr Ahmed and Nutritionist Amita Singh as three homemakers Savita Gupta, Renu Maheswari and Surabhi Israni from the city led the way in showcasing how almonds could be made a part of our daily diets through snacking and festival food preparations. The interactive afternoon kick started with the three homemakers displaying their culinary skills by demonstrating a recipe each which featured almonds as the hero ingredient in snacking and festive recipes. While the homemakers prepared their dishes, nutritionist Amita Singh and Chef Israr Ahmed shared insights into why almonds make for a healthy snack. Nutritionist Amita Singh highlighted that “almonds are a powerhouse of 15 nutrients such as vitamin E, magnesium dietary fibre, protein, and more.”
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IT’S TIME FOR HEALTH FOR ALL
THE world today is moving fast, people ‘jog’ their brains to achieve targets,‘stretch’ their limits to shine among the rest, ‘run’ behind their dreams and aspirations. To keep up with the competitive environment people tend to work tirelessly and are unable to meet their health goals. To create awareness, the World Health Organisation (WHO) celebrates World Health Day on April 7 every year to address the growing health concerns and promote a healthy living. In support of this initiative, here are some easy tips and tricks to achieve your health goal from the experts: Mind the Ws - Weight and Waist: Pay attention to what the scale says. Your weight gives you clues on various risks like heart disease, diabetes, blood pressure and more. Nutritionist Anjali Dange says “One can always eat a handful of almonds as a snack since they have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals.” Be More Active: “Good nutrition and exercise are two sides of a same coin”, says Nutritionist Meghna Kumare. She further adds “Aim for about 20 minutes of exercise each day or 40-60 minutes of exercise twice or thrice a week. As a routine, instead of elevators take the stairs or go on short walk. Besides, include protein, vitamins and minerals in your daily diet in the form of various pulses, fruits, vegetables and nuts. Snack on almonds instead of binging on junk food to combat your intermittent hunger pangs.” Be aware of self-care: One of the most critical tasks is to take out that ‘me’ time. Indulge yourself in things you enjoy or love, be it a run, mediation or spending time with your family. Dr Madhu Chopra, actor Priyanka Chopra's mother says, “As a working woman and a mother we always try to balance the demands of family and work. For any woman to maintain a healthy diet, the right food not only boosts your energy but also help you to maintain a healthy weight. To ensure you get all the nutrients, you must try to aim for a diet rich in vitamins and minerals. I recommend eating almonds as they are a rich source of nutrients such as dietary fiber, protein, calcium, magnesium, vitamin E etc”. Portion control: Trick your mind and try opting some of these tips. Eat your main meals in a smaller plate which will visually make the plate look full, keep your portion controlled but also keep you satisfied. Whenever possible, opt for small regular meals (at least every four to five hours). Nutritionist Sheela Krishnaswami suggests eating a handful of almonds as a snack since they have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals. Check on overall numbers: For good overall health, monitor your blood sugar and cholesterol levels. About 60% of people fail to recognise the symptoms of diabetes and remain untreated, leading to increased risk of heart diseases. Studies show that almonds, which are a source of protein are high in dietary fiber and help in maintaining healthy blood sugar levels in people with Type 2 diabetes. Almonds may also lower total and LDL cholesterol when included in a diet and reduce levels of heart damaging inflammation. On this World Health Day, pledge to incorporate some of the small changes like eating and cooking healthy, to exercise and be more active, towards healthier and a happier you!
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Almonds reduce the risk of cardiovascular disease for adults with type 2 diabetes
A recent research from Harvard University, funded by the US National Institutes of Health, shows that eating tree nuts, such as almonds, may help reduce the risk of cardiovascular disease for adults with type 2 diabetes. Specific findings of the study attributed that people with diabetes who ate at least five servings of nuts per week had a 17 percent lower risk of total cardiovascular disease incidence compared to those who ate one or less weekly servings. They also had a 20 percent lower risk of coronary heart disease, a 34 percent lower risk of cardiovascular disease death and a 31 percent reduced risk of death from all causes. The study included 16,217 men and women who either had type 2 diabetes at the beginning of the study or who were diagnosed during the time of the study. A serving in the study was defined as one ounce or 28 gm of nuts. The research also said that compared to those who did not change their nut-eating habits after their diabetes diagnosis to those who did begin to eat more nuts had an 11 per cent lower risk of cardiovascular disease, a 15 per cent lower risk of coronary heart disease, a 25 per cent lower risk of cardiovascular disease death and a 27 per cent lower risk of all-cause premature death. Whether they did or didn’t eat nuts prior to their diabetes diagnosis, adding even a small amount of nuts offered a beneficial effect. An additional serving of nuts each week was associated with a 3 percent lower risk of cardiovascular disease and a 6 percent lower risk of death from cardiovascular disease. The overall findings of the study held true even when gender, body weight and smoking factors were considered. Commenting on this study nutritionist Ritika Samaddar says, “A study in the past shows that if you have type 2 diabetes, eating almonds as part of a healthy diet may help improve glycemic and cardiovascular measures and lead to better health. It has also been found that the daily consumption of a handful of almonds, as part of an overall healthy diet, reduces the risk of heart disease. In addition to significantly improving LDL cholesterol, snacking on almonds also reduced central adiposity (belly fat) and waist circumference. Central adipocytes contribute to major causes of death, including heart attacks, high blood pressure, diabetes, and depression.” Previous research supports the positive role of nuts in heart health. And, having diabetes has long been linked to increased risk of cardiovascular issues. The researchers added that the beneficial effects of nuts can be at least partially explained by their unique nutritional composition, including unsaturated fatty acids, fiber, vitamins (such as vitamin E and folate), minerals (such as calcium, potassium, and magnesium), and phytochemicals (such as flavonoids and phytosterols. A similar study led by Dr Seema Gulati, PhD demonstrated recently that eating almonds as part of a healthy diet helps improve glycemic and cardiovascular measures and leads to better health in Indians with Type 2 diabetes. The participants of this study were residents of Delhi and the findings from the study were published in the journal Metabolic Syndrome and Related Disorders and funded by the Almond Board of California.
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Benefits of almonds: What are the health benefits of eating soaked almonds every day?
Almonds are enriched with essential vitamins and minerals to keep the body fit and healthy. They not only help to keep you fit but also prove beneficial for the skin. Eating soaked almonds daily help to stay fit and healthy. Let’s discuss how soaked almonds help to stay healthy and fit Helps in brain-functioning Almonds help to improve the functioning of the brain. Being rich in healthy fats, a handful of almonds help to improve brain health. Not just this, they also help to make the memory strong and initiates brain development in children. Almonds help to lose weight Those who are struggling to lose weight must know that almonds can help them. Consuming a handful of almonds help to lose weight. Being rich in fiber, they help to keep you satiated for long. This prevents excess calorie intake. Almonds keep skin healthy Consumption of almonds helps to nourish skin. Being rich in vitamin E, almonds help the skin to glow. It prevents the signs of aging on the skin and keep it supple. Almonds prevent constipation Those who suffer from the problem of constipation must consume a handful of almonds every day. They are loaded with fiber which helps to prevent the problem of constipation by supplying roughage to the body. Keep heart healthy In order to keep the heart healthy, one must eat almonds daily. They help to keep the level of cholesterol under check. Not just this, the presence of antioxidants in almonds prevent heart-related diseases.
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