We've all heard the term "Superfood", but do you know that some superfoods can help improve the quality of your skin. Since they are packed with antioxidants, vitamins, and nutrients, they have the power to refresh, hydrate, and nourish the skin.
In today's world, it is common knowledge that we are what we eat, so if you want 'food for your skin', superfoods are it. Loaded with compounds such as fiber, good fatty acids, and antioxidants, these are vital to replenish and strengthen your skin from within.
Dolly Kumar, Cosmetic Engineer and Founder & Director at Cosmic Nutracos Solutions Pvt. Ltd., the parent company to skincare brand Skinella, suggests some superfoods be included as part of your skincare routine and how to use them:
These lovely little berries pack a big punch. They contain more beta carotene than carrots and more Vitamin C than any other fruit. It also contains a host of vitamins and amino acids that could give you youthful, elastic skin. Here's how you get the best out of it:
DIY Mask: Place 3 Goji Berries in a bowl. Add 2 tablespoons of water and let it soak for around 15 minutes. Mash it and then add e teaspoon of raw honey. Apply it on your face and rinse off after 15 minutes.
Face wash: Free radicals can wreak havoc on your skin. Thus it's important to wash your face with a gentle face wash that contains natural Goji berry and Vitamin C. However, make sure you dab on a toner to close the open pores.
When you think of skin brightening, think Camu Camu. It contains more Vitamin C than oranges. This combined with B3 Vitamins fights pigmentation, fades skin discoloration, and reduces spots by clearing dead cells. This makes it a great ingredient in sunscreen. So, don't forget to use a Camu Camu sunscreen to protect yourself from UV rays. However, make sure it's nothing less than SPF 40.
Apart from having carotenoids that fight free radical damage, green papaya also prevents collagen and elastin from breaking down. Meaning, it helps to fade wrinkles. Plus, green Papaya contains lycopene that makes your skin look radiant and smooth.
Also, a green papaya peel-off mask could be great at tan removal, getting rid of stubborn dirt, blackheads, whiteheads, and excess oil that are difficult to remove.
All in all, superfoods are a natural source of hydration for the skin, and every superfood is rich in vitamins and minerals that help rejuvenate the skin texture. Hence, it's vital to look for products that contain superfoods in order to give your skin the nutrition it needs. As for younger skin, harsh chemicals in most skin products can have a long-lasting effect. Thus, superfoods are the way to go.
Read More► Can Lack of Nutrients Cause Behavioural Changes?
Hypertension is one of India's most common lifestyle diseases and often termed as a "silent killer" disease. The condition exhibits no symptoms even if blood pressure reaches a dangerously high level, making a person prone to having a cardiac arrest or stroke.
With the fast-paced life and demanding work schedules, everyone is under a significant level of stress. The pandemic has further escalated the stress levels due to work from home, resulting in longer working hours.
Hypertension refers to a condition where the long-term force of the blood is unusually high against the artery walls leading to several other diseases over time, notes Sharanya S Shastry, a dietician at Apollo Spectra Hospital, Bangalore.
Regular headaches, nosebleeds, and shortness of breath are a few symptoms of high blood pressure, these are not specific to only hypertension and don't occur till the blood pressure is at a severely increased level, says the expert.
According to Shastry, including a few foods in the daily diet can help manage hypertension as these foods have medicinal properties. A few super foods for hypertension are:
This delicious fruit contains antioxidants and bioactive polyphenols, which possess many medicinal qualities beneficial for hypertension. One can simply include a bowl of the fresh fruit as their mid-morning snack.
High blood pressure can cause narrowing of the blood vessels, and this fruit contains potassium, which is good for the muscles. Besides being a wonder fruit for hypertension, jamun fruit is also good for managing elevated cholesterol and blood sugar levels.
This has been a go-to super food for Olympians as it contains natural nitrates, which are converted into nitric oxide by the digestive system. A glass of raw beetroot juice or a cooked vegetarian dish of beetroot can significantly reduce high blood pressure levels in 2-3 hours of consumption.
Garlic has been known to have medicinal properties for ages as it produces a natural compound called allicin on being crushed or chopped. It can bring blood pressure down instantly and is an excellent option to be added to the everyday food intake of hypertension patients.
Both leaves and seeds are rich in fibre, Calcium and they reduce the level of LDL/TG in the body resulting in bringing the blood pressure down. Hence include methi seeds in your tadka or a methi paratha in your diet.
Foods that have a proven history of helping maintain a healthy blood pressure level. A combination of these and a moderate level of physical activity daily can significantly help manage hypertension. While working from home, try to create a sleep routine that gives the body ample time to reboot and reset.
As we wait for this pandemic to pass, it is imperative that health becomes of prime importance in order to boost immunity and battle the consequences of the virus.
Read More► Monsoon Superfoods to Include in Your Diet
A healthy diet, exercise, yoga, meditation, listening to music, or engaging in a hobby are all known stress-reduction strategies. Vitamins are an essential component in your quest for perfect glowing skin, as well as numerous other health benefits. It boosts the immune system and increases the body's ability to withstand stressful situations. Dietician Vidhi Chawla lists down a few vitamin-rich food items to include in our diet:
Oranges, which are high in vitamin C, can help to lower stress hormones and strengthen the immune system. According to research on high blood pressure patients, increasing your Vitamin C intake can lower your blood pressure and levels of cortisol, or stress hormone.
Spinach is a nutritious leafy green vegetable high in calcium, B-vitamins, iron, and antioxidants. One of the foods that can help with anxiety is spinach. Magnesium is found in 157 mg per cup of spinach, which is 40 per cent of your daily requirement. In fact, a lack of magnesium can cause headaches, fatigue, and stress-related symptoms. They are low in carbs, can be used as part of a weight-loss diet, and are beneficial to people with high blood pressure.
Because of their high nutrient content, eggs are often referred to as nature's multivitamin. One of the few naturally occurring sources of vitamin D is whole eggs. Whole eggs are high in vitamins, minerals, amino acids, and antioxidants, all of which are required for a healthy stress response. Whole eggs are especially high in choline, a nutrient found in high concentrations in only a few foods. Choline has been shown to be beneficial to brain health and may protect against stress.
Nuts are high in nutrients, including B vitamins and omega-3 fatty acids. B vitamins are an essential part of a healthy diet and can help with stress reduction. Almonds, pistachios, and walnuts may even aid in the reduction of blood pressure. Nuts and seeds are also high in magnesium, which is beneficial because magnesium has been linked to improved anxiety management.
B vitamins are necessary for the health of our nerves and brain cells, and a B vitamin deficiency may cause anxiety. Avocados are high in B vitamins, which are known to help with stress relief. They're also high in monounsaturated fat and potassium, both of which help to keep blood pressure down.
Blueberries may appear small, but they are high in antioxidants and vitamin C, making them effective stress relievers. Our bodies require vitamin C and antioxidants to repair and protect cells when we are stressed. While blueberries are delicious on their own (try freezing them for a cold berry snack), there's no better way to boost the nutrition in a serving of yoghurt or high-fibre cereal than to add them to it.
Ashwagandha is an Ayurvedic herb that can help you cope with physical and mental stress. Here's a unique way to incorporate ashwagandha into your diet. Take a 1 teaspoon of ashwagandha powder in ghee and mix in some date sugar, honey, jaggery, or coconut sugar (any one of these sweetening ingredients). Consume the mixture approximately 20 minutes before breakfast or later in the day with a cup of milk. If stress is making it difficult to sleep, it is best to take ashwagandha at night as it can help induce sleep. Ashwagandha has also been linked to lower cortisol levels in the morning.
Read More► Monsoon Superfoods to Include in Your Diet
Along with strong winds and incessant rain, the monsoons in India also usher in a time for savoury delicacies. It is important to remember that extreme change in weather conditions has an impact on our digestive system and makes it vulnerable to infections. Consuming certain foods items that are rich in nutrients and help strengthen the body's immune system can help protect ourselves. Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert shares a list of these super foods:
A roasted corn cob coated with spices and butter is the classic Indian monsoon snack. Corn is the ultimate power-packed and healthy monsoon food because it is low in calories and high in fiber. It is also very rich in lutein and two phytochemicals that promote better vision. Besides helping with weight loss, the insoluble fibre in corn feeds the good bacteria in our gut which in turn aids better digestion. Corn can be boiled, steamed or roasted and it is an extremely versatile food that can be incorporated in salads and mains.
Also, Read►Is Olive Pomace Oil Healthy For Indian Cooking?
Gastrointestinal infections are more likely to occur during the monsoon season and the humble banana is the best defence against this. They are packed with vitamins and minerals that help with proper digestion. They also have ascorbic acid (vitamin C) and retinol that can help keep up our body's immune high. Additionally, bananas have a low caloric value and help the stomach to feel fuller for longer periods.
Eggs are an all-weather super food that is rich in protein and help to build muscle mass. Eggs also boost the body's immune system and help to fight off infections.
Monsoon fruit such as lychee, papaya, pomegranates, and pears not only help the body to digest food better but also aid in fighting infections that are caused due to this rise in humidity levels. Monsoon fruits are also rich in antioxidants that help to reduce blood pressure and prevent various infections. Jamun is another seasonal fruit that should be consumed as it is high in iron, folate, potassium, and vitamins.
Staying hydrated is one of the best ways to be healthy and prevent bacterial infections. Coconut water is a great source of electrolytes that can help the body to flush out toxins. It is also high in immunity boosting properties and can work wonders for one's skin and heart health. It is also the best choice for those who are trying to lose weight. Coconut water should be had at room temperature with either a little bit of lemon juice or pineapple to boost Vitamin C levels in the body.
Read More► Understanding The Importance of Salt, Oil, Spices And Sugar
तनाव कम करने के लिए एक स्वस्थ आहार, व्यायाम, योग, ध्यान, संगीत सुनना, या एक शौक में संलग्न होना सभी ज्ञात रणनीतियाँ हैं। संपूर्ण चमकती त्वचा के साथ साथ कई अन्य स्वास्थ्य लाभों के लिए आपकी खोज में विटामिन एक आवश्यक घटक हैं। यह प्रतिरक्षा प्रणाली को बढ़ाता है और तनावपूर्ण स्थितियों का सामना करने की शरीर की क्षमता को बढ़ाता है। आहार विशेषज्ञ विधि चावला हमारे आहार में शामिल करने के लिए कुछ विटामिन युक्त खाद्य पदार्थों के बारे में बताती है।
संतरे, जिसमें विटामिन सी ज्यादा होती हैं, तनाव हार्मोन को कम करने और प्रतिरक्षा प्रणाली को मजबूत करने में मदद कर सकते हैं। उच्च रक्तचाप के रोगियों पर शोध के अनुसार, विटामिन सी का सेवन बढ़ाने से आपका रक्तचाप और कोर्टिसोल या तनाव हार्मोन का स्तर कम हो सकता है।
पालक एक पौष्टिक पत्तेदार हरी सब्जी है जो कैल्शियम, बी विटामिन, आयरन और एंटीऑक्सीडेंट से भरपूर होती है। चिंता को दूर करने वाले खाद्य पदार्थों में से एक है पालक। प्रति कप पालक में 157 मिलीग्राम मैग्नीशियम पाया जाता है, जो आपकी दैनिक आवश्यकता का 40 प्रतिशत है। वास्तव में, मैग्नीशियम की कमी से सिरदर्द, थकान और तनाव संबंधी लक्षण हो सकते हैं। इसे वजन घटाने वाले आहार के हिस्से के रूप में इस्तेमाल किया जा सकता है, और उच्च रक्तचाप वाले लोगों के लिए फायदेमंद हैं।
उनके उच्च पोषक तत्व के कारण, अंडे को अक्सर प्रकृति के मल्टीविटामिन के रूप में जाना जाता है। विटामिन डी के कुछ प्राकृतिक स्रोतों में से एक है साबुत अंडे। अंडे विटामिन, खनिज, अमीनो एसिड और एंटीऑक्सिडेंट में उच्च होते हैं, ये सभी स्वस्थ तनाव प्रतिक्रिया के लिए आवश्यक हैं। अंडे विशेष रूप से कोलीन में उच्च होते हैं, केवल कुछ खाद्य पदार्थों में उच्च सांद्रता में पाए जाने वाले पोषक तत्व होते है। यह तनाव से बचा सकता है।
नट्स पोषक तत्वों से भरपूर होते हैं, जिनमें बी विटामिन और ओमेगा 3 फैटी एसिड शामिल हैं। बी विटामिन एक स्वस्थ आहार का एक अनिवार्य हिस्सा हैं और तनाव को कम करने में मदद कर सकते हैं। बादाम, पिस्ता और अखरोट रक्तचाप को कम करने में भी मदद कर सकते हैं। नट और बीज मैग्नीशियम में भी उच्च होते हैं, जो फायदेमंद है क्योंकि मैग्नीशियम को बेहतर चिंता प्रबंधन से जोड़ा गया है।
बी विटामिन हमारी नसों और मस्तिष्क कोशिकाओं के स्वास्थ्य के लिए आवश्यक हैं, और बी विटामिन की कमी चिंता का कारण बन सकती है। एवोकाडो बी विटामिन में उच्च होते हैं, जो तनाव से राहत में मदद करने के लिए जाने जाते हैं। वे मोनोअनसैचुरेटेड वसा और पोटेशियम में भी उच्च हैं, जो रक्तचाप को कम रखने में मदद करते हैं।
ब्लूबेरी भले ही छोटी दिखें, लेकिन उनमें एंटीऑक्सिडेंट और विटामिन सी की मात्रा अधिक होती है, जो उन्हें प्रभावी तनाव निवारक बनाती है। जब हम तनाव में होते हैं तो कोशिकाओं की मरम्मत और सुरक्षा के लिए हमारे शरीर को विटामिन सी और एंटीऑक्सीडेंट की आवश्यकता होती है। जबकि ब्लूबेरी अपने आप में स्वादिष्ट होते हैं (उन्हें ठंडे बेरी स्नैक के लिए फ्रीज करने का प्रयास करें), दही या उच्च फाइबर अनाज की सेवा में पोषण को बढ़ावा देने का कोई बेहतर तरीका नहीं है।
अश्वगंधा एक आयुर्वेदिक जड़ी बूटी है जो आपको शारीरिक और मानसिक तनाव से निपटने में मदद कर सकती है। अश्वगंधा को अपने आहार में शामिल करने का एक अनूठा तरीका यहां दिया गया है। घी में 1 चम्मच अश्वगंधा पाउडर लें और इसमें कुछ खजूर, चीनी, शहद, गुड़ या नारियल चीनी (इनमें से कोई भी मीठा करने वाली सामग्री) मिलाएं। नाश्ते से लगभग 20 मिनट पहले या बाद में दिन में एक कप दूध के साथ मिश्रण का सेवन करें। यदि तनाव के कारण नींद आना मुश्किल हो रहा है, तो रात में अश्वगंधा लेना सबसे अच्छा है क्योंकि यह नींद लाने में मदद कर सकता है। अश्वगंधा को सुबह के समय कोर्टिसोल के निम्न स्तर से भी जोड़ा गया है। (एजेंसी)
यह भी पढ़े ► त्वचा कोशिकाओं को यूवी-प्रेरित कैंसर से बचा सकता है विटामिन बी3
During winters, the resultant heat loss demands compensatory strategies resulting in increased food intake for its thermic effect. Cold weather leads to a drop in our body temperature, stimulating our appetites. This is because the intake of food helps to generate internal heat, subsequently leading to a rise in body temperature. Shweta Mahadik, Clinical Dietician, Fortis Hospital, Kalyan shares a list of some nutritious and easily available ingredients which are a must in winters:
Til Seeds (Sesame)
Til seeds are superfoods that should be part of your diet during winter. They are full of good fats mainly Polyunsaturated Fatty Acids (PUFA) that reduces blood cholesterol, high blood pressure, and play an important role in preventing cardiovascular diseases and cancers.
Regular intake of Til seeds makes the body warm and it is a winter superfood. It also contains active, and health-promoting phytochemicals such as Sesamin, Sesamolin, Tocopherols, Phytosterols, Phytates, and other Phenolics which lowers the risk of diseases by strengthening the immune system.
Til is also rich in Calcium and keeps the bones strong. The Zinc helps to strengthen the bones and increase bone density. It also contains Magnesium which helps to maintain normal blood pressure levels. Til can be consumed in the form of Til ladoo, Til chikki, Til poli also in the form of chutney, and roasted til seeds can be sprinkled in salads.
Sesame seeds: Health Benefits, Uses, Dosage, and Side Effects
Sesame Seed Health Benefit
During winters, some people are more susceptible to catching common diseases cold and flu, coughs, respiratory ailments, sinusitis, etc. Having Jaggery in your diet is a very good option during winter - as a cleansing agent. It cleanses the lungs, stomach, intestines, respiratory tract, and esophagus. Jaggery is far complex than sugar, as it is made up of Sucrose.
It is rich in minerals like Magnesium, Calcium, Phosphorus, Iron, etc. Some studies found that Jaggery digests slower than sugar, and releases energy slowly - not spontaneously. This provides energy for a long time which makes the body warm.
the minerals and antioxidants in Jaggery can support the immune system and help people recover from illnesses like the common cold and the flu. Have Groundnut chikki, dry fruits ladoo, Gulpapadi, Groundnut ladoo, Halim ladoo, Gulpoli, Jaggery, and dates chutney, etc.
Jaggery: Health Benefits, Uses, Dosage, and Side Effects
On a cold morning, most of us enjoy Ginger tea. However, Ginger does a lot than just adding a hint of flavor to your favorite beverage or dishes. In traditional Chinese medicine, Ginger is used for its warming effect. Ginger increases body temperature, which is ideal if you are suffering from a cold.
It can be used for throat infections and to relieve congestion in Sinusitis. Consumption of Ginger reduces cold and conquers a dry, irritating cough by increasing human Bronchial Smooth Muscle Cell (BSMC) migration and proliferation and reversing phthalate ester-mediated airway remodeling.
Gingerol, which is a major bioactive compound found in Ginger is capable of preventing Asthma. Some studies reveal that Ginger has many therapeutic properties, including antibiotic, antimicrobial, antioxidant, and anti-inflammatory effects. Have Ginger tea, Ginger kadha, Ginger wadi, add Ginger in soups & veggies, and in chili pickles, etc. (Agency)
Ginger: Health Benefits, Uses, Dosage and Side Effects