Categories
Micronutrients Nutrition Vitamins

Vitamin A-(Beta-Carotene)

Vitamins and minerals are an essential part of our diet. These are the micronutrients that play an initial role in various metabolic processes of our body. Vitamins are divided into fat-soluble and water-soluble categories that help us to differentiate among all the kinds of vitamins. Vitamin A is one of the main fat-soluble vitamins that are essential for the human body to promote health.

Vitamin A has diverse roles in human health. The compounds found in vitamin A are called retinoids- similar to that of retinol in terms of activity. Carotenoids are pigments and are present in food that we get through plants. Beta carotene’s absorption is less than retinoids. Our cells can convert retinol (the alcohol form of vitamin A) and retinal to active substances. Vitamin A’s every form serves different functions. After absorption, vitamin A reaches the liver for storage. Cells have special receptors to use vitamin A.

Forms of Vitamin A:

Retinol

The alcohol form

Retinal

The aldehyde form

Retinoic acid

The acid form

Beta carotene

A precursor

 

Benefits of Vitamin A in the Body:

  • It promotes vision
  • Supports reproduction
  • Helps in growth
  • Maintains healthy cell

Retinol is the storage form of the vitamin. Retinoic acid is responsible for embryonic development. Cell differentiation (immature to mature cell type) is also done by vitamin A. protein synthesis is also done by the vitamin. Vitamin A also helps protect the skin from sun damage. The integrity of the mucus membrane (having mucus-secreting cells) is maintained by vitamin A. Mucus protects the epithelial cells from damage. It is very interesting to know that in the retina (the innermost membrane), more than 100 million cells are present which contain 30 million vitamin A molecules. Rhodopsin is a light-sensitive pigment having retinal.

Beta Carotene- An Anti-oxidant:

Along with vitamin C, vitamin E, and selenium, vitamin A has a precursor that acts as an anti-oxidant. Not all beta carotene converts to active vitamin A. fruit and vegetables are rich in beta carotene. Vitamin A has a supportive role in infections. A large dose of vitamin A reduces the risk of certain infections. Vitamin A supplementation is recommended for measles. This supplementation reduces complications.

Deficiency of Vitamin A:

The deficiency of vitamin A causes many disorders. Some of them are as below:

Night-blindness

The deficiency of vitamin A is responsible for causing many problems like night blindness-slow recovery of vision (at the back of the eye). In dim light, rods are responsible for vision. Having vitamin (A) inadequacy, people remain blinded for many seconds in dim light.

Xeropthalmia

Xerophthalmia is also caused by vitamin A deficiency. It occurs in stages and is also called as the spectrum of ocular disease. The deficiency of vitamin A in the body hinders the essential functioning of the eye which leads to the development of ocular signs and symptoms. Severe Vitamin A deficiency (VAD) can affect the conjunctiva, cornea, and retina which all come under Xerophthalmia.

Keratinization

It is also caused by vitamin A deficiency. Keratin (water-insoluble protein) is hard and inflexible protein. Not having vitamin (A) leads to loss of goblet cells.

Xerosis

It is also caused by vitamin A deficiency in which abnormal dry skin is observed around the mouth and conjunctiva of the eye. Xerosis leads to the formation of abnormal dry, itchy, and scaly skin on the areas of arms and legs.

Toxicity of vitamin A

On the other hand, excessive intake of vitamin A leads to defects in bones. It suppresses bone-building activity. So, multivitamins should be taken with precautions. Abnormal cell death during pregnancy is also caused by excessive intake of vitamin A. Vitamin A is also not suitable for acne (chronic inflammation of follicles). Accutane is chemically different from vitamin A but this medication is prepared from vitamin A. Additive toxic effects can be reduced by taking precautions while taking supplements. The excessive intake of beta carotene leads to discoloration of the skin.

Vitamin A recommendation:

1 microgram of retinol counts as 1 RAE. Ten thousand international units are equal to three thousand micrograms of vitamin A. one international unit of retinol is equal to 0.3 micrograms of retinol. One international unit of dietary beta carotene is equal to 0.05 microgram RAE.

Foods Having Vitamin A and Color of Foods:

Carotene-rich sources should be a part of a balanced diet. Green, yellow, red, and orange colors are prominent in foods having beta carotene and vitamin A. dark green leafy vegetables have beta carotene masked by chlorophyll (green pigment of plants). So, colorful vegetables and fruit should be part of one’s plate. Vitamin A is found in deep orange vegetables. Some foods are rich in vitamin A and provide RDA in single servings.

Dietitian Zoya Faisal is a Gold medalist in Doctor of Nutrition and Sciences (UMT), and did her M.Phil in food and nutrition (UVAS), Pakistan. She can be reached at [email protected]

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Health Food Food Habits Knowledge Nutrition

Dangers of Sugar to our Body

Sugar is a broad term that is used a lot in daily rituals. We are consuming sugar in large amounts, which is present in almost all food items. Fruits, vegetables, sugary drinks, candies, and all sorts of food items are packed with sugar. Some have minimal sugar, while others are loaded heavily with this component. Sugar is present in natural and artificial forms in food items. Natural sources of sugar, such as fruits and dairy products, have less detrimental effects on the body than the artificial sugars from beverages, sodas, and desserts. So the question arises: What are the dangers of eating sugar, and how can we deal with them?

The alarming statistics on sugar consumption and the effects of sugar claim that unacceptable levels of sugar in the body could disrupt the metabolic, hormonal, and physiological conditions of the body leading to the initiation of various ailments, including:

  • Heart diseases
  • Obesity
  • Hypertension
  • Type-2 diabetes
  • Cancers
  • Inflammatory and autoimmune diseases
  • Osteoporosis

The term ‘natural sugar’ does not mean that it is overall a healthy item for our health. Raw sugar is present in all the food items we consume daily, including high-carb meals and high-glycemic-index foods that can cause sudden blood sugar spikes. Other than this, there are hidden sugars in packaged and processed foods that should be considered. All the names mentioned on packaged items like brown sugar, corn sweetener, cane sugar, lactose, rice sugar, molasses, maple syrup, and others are the hidden forms of sugar that leave the same effect on the body. We should keep an eye on our daily sugar intake for our body.

Sometimes the sugar levels are high in the body, and we cannot figure out the exact issue, so various tests are available to detect the root cause of symptoms. There are many dangers of consuming too much sugar. HbA1c is a test in which the amount of glucose attached to the hemoglobin (red blood cell) is checked. 

  • Diabetes
  • Eye disorders
  • Hypertension and raised blood glucose can lead to:
  • Hyper and hypoglycemia
  • Neuropathy
  • Nephropathy
  • Ketoacidosis 
  • Cataract

The Carbohydrate model of Sugar & Metabolic syndrome

The carbohydrate model is related to sugar addiction and the increased urge to consume sugar in the body. Our 80% of food items are loaded with sugars in different forms like lactose, sucrose, glucose, galactose, etc. Processed foods include artificial conditions of sugar that can raise blood sugar levels. The number of carbohydrates we consume in the body is directly associated with the levels of blood sugars in the body. 

The end-product of carbohydrates is glucose which is also called simple sugar. Simple sugar is responsible for raising blood sugar levels in the body. The higher levels of blood sugar in the body are managed by the hormone insulin, which converts the excess sugar into fat and drives the glucose in cells. This whole mechanism does not provide a feeling of fullness, and the person feels less satiated, which triggers the hunger hormone, and the person ends up attaining pleasure from sweet tastes. 

The beginning of metabolic syndrome

We consume carbohydrates in more amounts than other food groups as our central calorie intake revolves around this macronutrient for energy production. The end product of carbohydrates that is glucose, is managed by insulin that forces extra sugar to be converted into body fat for later use. Over the years, when we keep adding sugar and excess carbohydrates through carbohydrate loading in the body, our cells lose the ability to use the sugar for energy through the mitochondrial process.

It raises the sugar level in the bloodstream to a toxic level and leads to glycation, inflammation, and associated disorders. This overcompensation of compounds causes insulin resistance in the body that leads to the provocation of various metabolic diseases like:

  1. Increase levels of fasting blood sugar
  2. Excess levels of insulin
  3. Obesity
  4. High levels of triglycerides
  5. Lower levels of HDL and higher levels of LDL
  6. High blood pressure

 

  1. INCREASE RISK OF TYPE-2 DIABETES

It is seen that the endurance of diabetes has widely prevailed all around the globe in the past few years. It is considered the cancer danger of sugar. Although there are many different reasons for diabetes in human beings, it is scientifically proven that excessive sugar intake in the body leads to diabetes. Again, obesity is a widely spreading disease caused due to excessive intake of sugar, and it leads to the occurrence of diabetes in human beings. Also, it is seen that with increased intake, sugar causes resistance in the working pattern of insulin in the body. Insulin is a hormone that is naturally produced in the human body, produced in the pancreas and works to regulate the blood sugar level in the human body. With resistance in the work pattern on the insulin hormone, the blood sugar level in the body rises and increases the risk for diabetes.

 

  1. EXCESSIVE SUGAR INTAKE LEADS TO OBESITY

It is seen all over the globe that obesity is considered an alarming problem not only in adults but in people of all age groups, from children to people of older ages. One of the main factors which play a vital role in obesity is soft drinks. Different researches are conducted all over the globe which proves that people who love to drink fizzy drinks and other drinks which contain added sugar in them are seen to be suffering from obesity at a very high rate, as compared to other people who don’t tend to take soft drinks much often. The reason for this is that sweetened drinks are rich in a nutrient which is called fructose. The main function of fructose when it enters the human body is that it increases the urge to hunger, leading to an increase in appetite, eventually leading to obesity.

 

  1. INCREASES THE RISK OF CARDIOVASCULAR DISEASES

High sugar intake is associated with an increased risk of cardiovascular diseases. The reason is that it has been proved by several medical science researchers that high sugar intake causes obesity, which eventually leads to inflammation of the arteries and blood vessels, which further leads to chronic heart diseases that can cause the death of a person. Also, it has been seen that consuming too much sugar in diets and sweetened drinks can lead to a disease called atherosclerosis, a disease characterized by fatty, artery-clogging deposits. In short, diets rich in high sugar can cause a person to develop heart disease, which can eventually lead to the death of a person.

 

  1. LINKED TO ACNE

The leading cause of acne and breakouts on our skin is a diet rich in sugar and sweets. The raised level of blood sugar and insulin triggers the release of androgens which increases oil production and excretion of sebum on the skin, causing acne. Can you be allergic to sugar? Yes, you can be allergic to sugar leading to a disastrous form of acne.

Sugar is available in various forms in almost all types of foods. The difference between low and high glycemic index foods helps people keep their quantity in moderation. There are fewer chances of development of acne if a diet revolves around low glycemic index foods. 

Research has proved that a diet low in glycemic index foods helps the person maintain the sugar and carbohydrate levels in the body and improves the acne. Acne, breakouts, and increased sebum and oil production in the skin are more due to intake of oily foods, refined carbohydrates, and high-sugar beverages and sodas. 

 

  1. IT MIGHT INCREASE THE RISK OF CANCER

Eating meals rich in sugar significantly increases the risk of cancer in people. The reason for this is that, again, eating a diet that is high in sugar increases obesity in people, which eventually disturbs the mechanism of the overall human body, which can then lead to fatal diseases such as cancer.

 

  1. CONTRIBUTES TO THE ACCELERATION OF THE AGING PROCESS

Wrinkles are a natural process that appears on the skin of human beings, which shows that the person’s age is increasing with time. Although it is a natural process, some factors either accelerate or decelerate the aging process. Consuming too much sugar or eating food that contains excessive sugar in them accelerates the aging process a lot. The mechanism for this is that a diet rich in sugar causes significant damage to elastin and collagen, due to which the skin loses its firmness; hence, wrinkles are produced on the face and skin. 

Dn.Zainab Naeem is Hosting and Content Writing Head of SDNO. She is a freelance nutritionist and writer, and also a self-taught calligrapher, artist and chef.  She can be reached at @xayni_de_artista.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Health Knowledge Micronutrients Nutrition Vitamins

Vitamin K

People often wonder if they can give their newborn babies vitamin K or not. People also don’t have the basic awareness of whether vitamin K is essential for their children or not. This article would elaborate the need for vitamin K, the benefits of this vitamin, and the basic information about why vitamin K is necessary for human beings.

WHAT IS VITAMIN K?

Vitamin K is basically known as the fat-soluble vitamin which is found in food and other dietary supplements. The basic function of vitamin K in the human body is actually the post-synthetic modifications of certain proteins that are present in the human body. It is essential for blood coagulation in the human body and is also required in order to control the binding function of calcium in the bones and other tissues of the body.

Vitamin K is found in a number of food items which include cauliflowers, spinach, kale, mustard greens, and other vegetables. However, the chief source of vitamin K, where it is known to be produced, is the bacteria that is present in the large intestine of the human body.

BENEFITS OF TAKING VITAMIN K

There are a number of benefits that can be taken by regularly absorbing vitamin K into our bodies. Some of those benefits are listed below

  1. HELPS IN BLOOD CLOTTING

Vitamin K is the basic vitamin that helps the body to make various proteins in the body that essentially help the function of blood coagulation in the body. It is also known as anticoagulant vitamin K. Other than that, those proteins which are produced by vitamin K also play a vital role in the building of bones in the human body. Vitamin K produces four different types of proteins that help the blood clot, in order to stop excessive bleeding in case of wounds. In simpler words, vitamin K helps the blood to stop overflowing from the wounds so that they can heal properly and quickly. Since vitamin K has a blood coagulating function, so it works to counteract the function of blood thinner medicines, which are often prescribed to people suffering from heart diseases.

  1. PLAYS A VITAL ROLE IN BONE HEALTH

Vitamin K plays a vital role in the nourishment of the health of the bones of the human body. Vitamin K produces a protein which is known as osteocalcin. The function of this protein is that it helps the bones grow stronger, and prevents the weakness of bones. There are some studies that show that people who have a higher intake of vitamin K in their bodies are at low risk of hip fracture and low bone density, as compared to those people who do not have a proper intake of vitamin K in their bodies.

  1. HEART DISEASES

Vitamin K also plays an important role in enhancing the health of the human heart, and thus reduces the risk of heart diseases. There are not so many researches that prove this fact, but still, there are some researches that show that vitamin K produces a protein which is called matrix GLA protein. This protein works to prevent the calcification of the arteries of the heart, which itself is a very big risk factor leading to heart diseases.

FOOD SOURCES OF VITAMIN K

Although vitamin K is a vitamin that is naturally produced in the human body, it still has some sources through which human beings can obtain and ingest it into their bodies. Those few food sources are as follows;

  • PHYLLOQUINONE

It means green leafy vegetables. These vegetables include collards, turnip, green spinach, broccoli, cabbage and lettuce.

  • Soybeans and canola oils are also a source of vitamin K
  • Salad dressings made with soybean or canola oil.
  • Fortified meal replacement shakes

How much Vitamin K is required?

According to the National Library of Medicine, the recommended dietary amount (RDA) of vitamin K in different age groups is as follows:

  • Infants up to age group 1-3 years need 30 mcg per day
  • Children up to the age of 4-8 years need 55 mcg per day
  • Teenagers (boys) up to the age of 9-13 years need 60 mcg per day
  • Teenagers (boys) up to the age of 14-18 years need 75 mcg per day
  • Teenagers (girls) up to the age of 9-13 years need 60 mcg per day
  • Teenagers (girls) up to the age of 14-18 years need 75 mcg per day
  • Adults (men) up to the age of 19+ years need 120 mcg per day
  • Adults (women) up to the age of 19+ years need 90 mcg per day
  • Older adults (men) up to the age of more than 70 years need 1.3 mg per day
  • Older adults (women) up to the age of more than 70 years need 1.1 mg per day

SIGNS OF VITAMIN K DEFICIENCY

Medical science says that vitamin K deficiency is hard to occur in adults. However, it is commonly seen in people who suffer from some major heart problems or other diseases and physicians prescribe blood-thinning medicines for them. A deficiency is also possible in newborn infants because vitamin K does not cross the placenta, and breast milk contains a low amount. Other than that, a deficiency in vitamin K causes:

  1. LONGER TIME FOR BLOOD TO CLOT

If it takes blood a little longer time than usual to clot on a wound so that the blood can be stopped, then there is a chance that the person might be going through a deficiency of vitamin K

  1. EXCESSIVE BLEEDING

If it is seen in a person that bleeding for no reason is common, bleeding excessively takes place in the human body, there is a chance that the person might be going through deficiency of vitamin K

  1. HEMORRHAGE
  2. OSTEOPENIA
  3. OSTEOPOROSIS

All these above-mentioned symptoms are related to vitamin K deficiency. If they are seen in a person, it is recommended that the person should consult a doctor on priority.

Dn.Zainab Naeem is Hosting and Content Writing Head of SDNO. She is a freelance nutritionist and writer, and also a self-taught calligrapher, artist and chef.  She can be reached at @xayni_de_artista.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Health Knowledge Nutrition

Health Tips for Eid-ul-Adha

As the meaty Eid-ul-Adha is approaching, we are all getting ready to fill our bellies with hot plates of mutton biryani, top-notch steaks, and delectable kebabs. During this time of year, a lavish feast is prepared, and everyone enjoys the appetizing dishes made with the meat of the sacrificed goat or sheep. The abundance of meat—all of it prime, juicy, and delicious—brings with it a lack of self-control. And thus we inevitably eat way too much food.

Because of this, a lot of individuals visit hospitals after Eid. There are, however, methods to enjoy your feast while remaining healthy during Eid.

To ensure that you feel your best throughout the Eid-ul-Adha celebrations, follow these really simple guidelines:

It matters what kind of meat you eat

There are many different types of sacrificed meat available because several animals are slaughtered on Eid-ul-Adha. Meats like beef, mutton, lamb, and camel all have different compositions. Some of them have more fat than others, while others are a little bit leaner.

Typically, 100g of lamb meat has 21g of fat, compared to 3g in mutton, 30g in ground beef with 70% lean meat, and 6.4g in camel meat. Keep in mind that the longer it takes for the body to digest anything, the higher the satiety. Therefore, size your servings accordingly during Eid-ul-Adha while considering the type of meat you intend to eat.

The parts of the animal matter

Depending on the animal’s anatomy, fat and protein are distributed differently in different animals. The shanks and the neck, which have leaner flesh, are preferable to the sections with more fat. So, choose your foods intelligently to limit your overall intake of fat and consequently calories.

Be mindful of the portion size

 Although you might be tempted to taste the juicy, mouth-watering meat, hold yourself back. The kidneys and the liver might be negatively impacted by consuming a lot of protein. Additionally, your body needs time to metabolize the protein, so consuming too much of it can exhaust your system. Problems including acid reflux, motion sickness, and upset stomach may then result.

On a joyous occasion like Eid-ul-Adha, it can be a little frustrating to hold yourself back. After all, everyone is allowed to celebrate occasionally. In order to maintain your health throughout Eid, do not deprive yourself but rather indulge in a little bit of everything.

The mealtimes

Because Eid is all about socialising and meeting new people, schedules are often busy. Everyone’s home requires you to stop over and enjoy their hospitality. You must indulge the guests (and yourself!) with the meat offerings, sweets, and beverages. However, because you don’t give yourself enough time in between meals, this raises the risk of overeating. Since social gatherings frequently go late, it is worse when you find yourself eating at unusual hours.

It may be challenging, but you must space your meals by at least 6 hours. Before you eat more, give your body some time to digest the previous serving. You might have to decline some delectable kebabs, but you’ll appreciate it afterwards. Additionally, make an effort to reduce your caloric intake, particularly at night when your body is at rest.

Proper meat handling

The safe handling of the meat is an important principle to follow to stay healthy during Eid. Remove any visible fat from your meat and carefully clean it. Additionally, make sure the meat is thoroughly drained before being stored.

You should also be aware of the heat since Eid-ul-Adha falls right in the heart of summer in 2022. The meat can spoil if it is left outside for an extended period of time. Similarly, if your refrigeration is not operating properly, there is a potential that the meat will no longer be safe to eat.

Your health could be at risk if you eat meat that is contaminated or improperly cleaned.

Add some vegetables to the dish

Even though Eid-ul-Adha is simply known as meaty Eid, you do not necessarily have to apply that literally. If you want to stay healthy during Eid-ul-Adha and enjoy it, it’s not a good idea to restrict your diet to only proteins.

So, include wholesome foods like vegetables in the mix. Prepare stir-fried vegetables, grill or broil some alongside the meat. By consuming these wholesome vegetables with the meat, you are supplying your body with the fiber it needs. The fiber also helps to avoid heartburn in addition to constipation, which is inevitable if all you eat is meat.

Fiber offers the diet more bulk, which makes you feel more satisfied. As a result, it aids in preventing overstuffing. Additionally, the classic pairing of meat and veggies is one that, when done well, results in a delicious supper.

Avoid fried foods and soft drinks

You might be tempted to fry the beef pate to create a truly fantastic burger, but resist the desire. Though fresh meat is already hefty, frying it makes the flesh even heavier due to the added fat. It gets more calorically dense and is, therefore, more difficult for your body to process.

Stick to alternate methods of preparing meat instead of regretting the time you choose to fry the meat and experiencing epic amounts of heartburn. The enjoyment of eating fried meatballs may only last a short while, but the weight they will make you gain will take a lot of work to lose. So, exercise caution.

The cool colas and other chilly soft beverages can be tempting, especially after a particularly spicy meaty bite. These soft drinks are calorie-dense, though. They contain a lot of sugar, particularly liquid sugar, which is significantly riskier for the body. Adding soft drinks to the festivities is a terrible idea because we frequently overeat during the Eid celebrations.

Avoid overeating

Exercise some restraint if you don’t want to spend the Eid celebrations grabbing at your stomach or sobbing on the bathroom floor. The consumption of excessive amounts of red meat in a short period of time might have serious negative effects on your health.

Overindulging in red meat might result in food poisoning, nausea, acid reflux, stomach pain, or pangs. Particularly in those who already have GI disorders, overeating may result in more gastric troubles. Many people have the potential to become ill.

Workout, in an enjoyable way

It is true that it is challenging to get motivated to exercise during the holidays. However, it is advised that you get some exercise, but in a pleasurable way, if you want to digest all those heavy meals and avoid putting on weight during the days of Eid.

Try playing games while barbecuing or having a picnic with your friends and families. Cycling, bouncing a ball around, and engaging in light sports chit-chat with pals are a few great ways to get in some workout. You won’t even notice that you’re exercising!

Conclusion:

Because of summer, our body needs more water to combat the heat. Dehydration is another possibility that increases when conditions like diarrhea or vomiting are present. Make sure to keep your portion sizes in check and avoid overeating. Seek prompt medical attention if you experience gastrointestinal problems.

Dn.Saqib Iqbal is CEO and Co-Founder of SDNO. He is a social worker, having his own non-profit organization (H.E.L.P Philantropy) for this cause. He is also a good writer and photographer. His leadership skills go beyond the limits. He can be reached at @diet_by_smarty.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Health Knowledge Micronutrients Nutrition Vitamins

Vitamin B6 (Pyridoxine)

Whenever it comes to vitamins, there is something which every person knows in common. The fact that vitamins are good for human health, and that vitamins should be an essential part of a person’s diet and life. The same is about vitamin b6. This article would explore the importance of vitamin b6, the benefits of taking it, how much kids need each day, potential risks associated with taking too much or too little, and tips for ensuring that your kids are getting enough of this important nutrient.

What is Vitamin B6

This vitamin is considered to be an important vitamin for brain development and for ensuring the health of the human nervous system and immune system healthy. Another name for vitamin B6 is pyridoxine. Vitamin b6 is one of the B vitamins, which are essential for the health of the human body. Vitamin b6 is basically a water-soluble vitamin that is found in many natural foods and is found in a number of dietary supplements as well.

Benefits of Vitamin B6

Vitamins are essential products for our health. Our body needs different vitamins properly so that it can do its work good. The main role of vitamin b6 which is verified by medical research is that the main role of this vitamin is the prevention of diseases. One of the primary benefits of vitamin b6 is that it is considered to be the most effective medication for the treatment of nausea that occurs during pregnancy. However, in such cases, vitamin b6 supplements or medications should be used under the instructions of certified physicians.

Some other benefits of vitamin b6 are discussed below

  1. Cardiovascular Diseases:

People having high homocysteine levels are often seen suffering from cardiovascular diseases. Studies show that high homocysteine levels promote stroke and heart diseases in people, as it helps in creating clots in the bloodstream of the human body. The deficiency of vitamin B6 can increase the homocysteine level in the body while ingesting the recommended amount of homocysteine in the body can prevent cardiovascular diseases to occur in the body.

  1. Cognitive Functions:

Vitamin b6 helps in better cognitive functions in the body. For instance, it indirectly helps in better functioning of the brain by lowering the homocysteine level in the body, which eventually prevents severe diseases which include Alzheimer’s disease and dementia. In short, vitamin b6 plays a role in enhancing memory and improves the functions of the brain.

 

  1. Cancer:

Studies show that vitamin b6 is considered to be an effective element that prevents cancer. Since the treatment of cancer has not been yet clinically proven, so this is not sure if vitamin b6 plays a role in the treatment of cancer or not, but it is proven that it does happen to be an effective element that helps in the prevention of cancer.  It does in such a way that it reduces the spread of tumor cells in the body.

How much vitamin B6 is necessary for the body?

According to the National Library of Medicine, the recommended dietary amount (RDA) of vitamin B6 in different age groups is as follows:

  • Infants up to age group 1-3 years need 0.5 mg per day
  • Children up to the age of 4-8 years need 0.6 mg per day
  • Teenagers (boys) up to the age of 9-13 years need 1.0 mg per day
  • Teenagers (boys) up to the age of 14-18 years need 1.3 mg per day
  • Teenagers (girls) up to the age of 9-13 years need 1.0 mg per day
  • Teenagers (girls) up to the age of 14-18 years need 1.2 mg per day
  • Adults (men) up to the age of 19-50 years need 1.3 mg per day
  • Adults (women) up to the age of 19-50 years need 1.3 mg per day
  • Older adults (men) up to the age of more than 50 years need 1.3 mg per day
  • Older adults (women) up to the age of more than 70 years need 1.7 mg per day

Food Sources

Some of the foods high in vitamin b6 are:

  • Beef liver
  • Tuna
  • Salmon
  • Fortified cereals
  • Chickpeas
  • Poultry
  • Some vegetables and fruits, especially dark leafy greens, bananas, papayas, oranges, and cantaloupe

Signs of Deficiency

Alike other vitamins, the deficiency of vitamin b6 is also responsible for a number of diseases. These diseases include

  • Microcytic anemia
  • Skin conditions
  • Depression
  • Confusion
  • Lowered immunity
  • Kidney disease
  • Autoimmune intestinal disorders like celiac disease, ulcerative colitis, and Crohn’s disease
  • Autoimmune inflammatory disorders such as rheumatoid arthritis
  • Alcoholism

Dn.Zainab Naeem is Hosting and Content Writing Head of SDNO. She is a freelance nutritionist and writer, and also a self-taught calligrapher, artist and chef.  She can be reached at @xayni_de_artista.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Nutrition Diet Types Health Knowledge Trending Diets

A Trending Approach Towards Ketogenic Diet

Everything changes over time with a person’s needs and requirements. A human body varies its basic systems according to the external environment. Due to the rapid changes in the background, there are also some new trends in people’s diet, or we could say that there are so many options for an average person and people suffering from diseases, etc. One of the trending topics in the category of food and diet after intermittent fasting is the keto diet.

The Keto diet or commonly referred to as a low-carb and high-fat diet. According to the Harvard School of Public Health, the amount of carbohydrates in the keto diet is less than 50 grams per day, 50-80% fat from daily calories, 10-20% protein, and 5-10% carbohydrates. Protein in the ketogenic diet is kept in moderation relative to low carbs because protein can prevent ketosis.

A ketogenic diet was discovered to treat children with epilepsy. Over time, it has been used for weight loss and to treat many other diseases, but it is a symbol of fashion for the most part. When someone knows about the keto diet or uses it without knowing its downsides, people admire that person so much that it sometimes seems odd to us that a person could eat a balanced diet without every nutrient.

Types of Keto Diet

There are several types of keto diet including:

  • Standard Keto Diet
  • Very Low Carb Diet
  • Well-Formulated Keto Diet
  • MCT Keto Diet
  • Reduced Calorie Keto Diet
  • Cyclic Ketogenic Diet
  • Targeted Ketogenic Diet
  • High Protein Ketogenic Diet

Standard Keto Diet 

According to research, a standard diet is moderately high in protein but low in carbohydrates and high in fats. The macronutrient distribution in this kind of keto diet revolves around 55-60% of fat, 30-35% of proteins, and 5-10% of carbohydrates per 2000 kcal day. The limit of carbohydrates is up to 20-50g per day.

Very Low Carbohydrate Diet 

A very carb diet is deficient in carbohydrates, the same as a standard diet. The term “Well Formulated Ketogenic Diet” comes from Steve Phinney, one of the leading researchers in ketogenic nutrition. The WFKD follows a plan similar to a standard ketogenic diet that focuses on the initiation of proteins and non-starchy vegetables in the diet. This diet limits the consumption of grains, legumes, bread, pasta, starchy vegetables, fruits, and in some cases nuts and seeds too., There are some categories of low-carb diets that allow minor quantities of fruits, vegetables, and whole grains.

The MCT Diet

The MCT keto diet is the same as the standard keto diet, but this diet primarily uses medium-chain triglycerides. But it also allows people to use a little more carbohydrate and protein. But MCT can cause diarrhea and constipation, so it should be cooked with mixed MCT and non-MCT foods. The foods that are high in medium-chain triglycerides are coconut oil, palm kernel oil, butter and milk, yogurt, and cheese of various kinds. Among these, coconut and palm oils are the richest dietary sources.

Cyclic Keto Diet 

The cyclic keto diet involves the pattern of the standard keto diet for 5-6 days in a week followed by the high carb intake for 1-2 days in the same week. This cyclic keto diet reduces the symptoms of keto flu and has shown effectiveness in boosting athletic performance and promoting muscle growth.

Targeted Keto Diet 

The targeted keto diet divides the macronutrients in the ratio of 65-70% from fat, 20% from proteins, and 10-15% from carbohydrates. A targeted ketogenic diet involves consuming high carbohydrates on training days. It is based on the concept that carbohydrates consumed before or after physical exertion are processed much more efficiently since the energy needs of the muscles increase when we are active.

Foods You Can Eat on a keto diet

VEGETABLES

Zucchini

Cabbage                
Broccoli             
Eggplant      
Radishes
Green Beans             
Spinach                
Brussels            
Lettuce        
Mushrooms
Cauliflower             
Bell Peppers        
Celery             
Cucumber

FRUITS

Raspberries              
Blueberries                
Avocados              
Tomatoes         
Blackberries             
Lemons                     
Coconuts                
Olives

PROTEINS

Chicken                   
Beef                              
Salmon          
Mussels

Mackerel                 
Sardines         
Lamb            
Eggs               
Shrimp

Tuna                        
Venison

DAIRY

 

Full-fat milk                
Heavy Cream           
Full fat Cheese            
Cream Cheese             
Mascarpone              
Grass-fed Butter          
Ricotta                         
Cottage Cheese

Benefits of the Keto Diet 

The potential benefits of the keto diet can include:

  • It is beneficial to treat epilepsy
  • for the treatment of cancer patients. 
  • It is very beneficial for weight loss.
  • Type 2 diabetics can also use the keto diet. 
  • It reduces the risk of metabolic syndrome and its associated disease. 
  • Some research has shown that the keto diet reduces the risks of Alzheimer’s diseases.

Disadvantages of the Keto Diet 

Several disadvantages of the keto diet are: 

  • One can have nutrient deficiencies due to the keto diet.
  • It’s not good for gut health.
  • Keto Diet Can Cause Keto Flu etc.

Laraib Zahra is a nutritionist and blog writer. She also creates meal plans according to individuals’ specific needs and requirements. She can be reached at @nutritiouslifestyle5.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Health Disease Food Habits Nutrition

Eating Disorders Types and Treatment

(EDs) means “persistent eating disturbance.” In other words, unhealthy eating habits to develop is known as eating disorders. Eating disorders are serious mental disorders. The patient may eat very less or the patient may eat a very large amount of food. Many people disengage from treatment. All the conditions including eating disorders are medical conditions. Heart and kidney issues arise and the patients may also suffer death. The causes of these disorders are vague. Some causes may include:

  • Genetic causes
  • Biological causes
  • Causes related to behavior
  • Psychological causes
  • Social factors

Symptoms may vary depending on the severity of the condition. In binge eating, the patient may eat a very large amount of meals. During binge periods, the patient may eat very fast. The patients may eat alone due to fear of embarrassment. Frequent dieting may be a characteristic of these patients. Throwing food or use of laxatives comes under symptoms of bulimia nervosa. Fasting is also a symptom of bulimia. In bulimia nervosa, sore throat is also present. Teeth become scary (decay). Gastro problems arise. Imbalance in electrolytes is also present. In anorexia nervosa, excessive exercise is a common symptom. There is a fear of gaining weight. Chronic health problems may also arise. Anemia is also present. Nails become brittle. The patients may present with fine hair over the body. Hypotension persists. Internal body temperature falls. Fatigue persists. The function of the heart becomes poor with organs malfunctioning. Some patients may also die of suicide. In severe circumstances, it can cause serious health problems and result in death if it is left untreated. We all should know the term that is diabulimia. It’s when people reduce taking insulin to lose weight.

Anorexia Nervosa (AN)

(two subtypes are: restrictive eating only and restrictive eating with purging)

Severity based on current body mass index in adults and body mass index percentiles in children. This condition is more common in industrialized countries. Genetic, physiologic, environmental, and temperamental factors are the major risk factors. Inefficiency in executive functioning is common in these people. Many changes occur during anorexia nervosa. Organs become damaged especially the heart, nervous system, and kidneys.

Bulimia Nervosa (BN)

(uncontrollable eating of food)

Self-induced vomiting, laxatives overuse, diuretics, the use of thyroid hormones, fasting, and overburdened exercise are the compensatory methods. There are the following levels of the condition: mild, moderate, severe, and extreme. It is found in women (2%) and men (0.5%). The diagnosis rate is 10-15% of cases. It is also prevalent in industrialized states. Genetic, physiologic, environmental, and temperamental factors are the major risk factors.

Binge Eating Disorder

(a clinical disorder; characterized by recurrent episodes of binge eating)

Mild, moderate, severe, and extreme are the severity levels of the condition. It is more in women (3.5%) and men (2%). The rates are found in Caucasians, Asians, and Americans. There is no crossover between BED to other eating disorders. It has an official diagnosis.

Other Specified Feeding and Eating Disorders (subclinical AN, BN, and BED)

This category is used in situations in which doctors select to communicate a particular reason.

Unspecified Feeding or Eating Disorder

This category is used in situations in which doctors select not to communicate the particular reason.

Avoidant or Restrictive Food Intake Disorder

(lack of interest in eating apparently)

There is weight loss. There is a need for oral nutrition supplements. The disease is not explained by a lack of available foods. This is not associated with any other adjacent medical condition.

Pica

(eating of nonfood substances)

Additional clinical attention is a need in the condition.

Rumination Disorder

(repeated regurgitation of food)

It is not associated with other complex medical conditions. Additional clinical attention is needed.

Table:

Diagnosis

Environment

Temperament

Physiologic

 

 

 

 

Anorexia nervosa

Modeling

Disorders of anxiety

A range of brain abnormalities

 

 

 

 

Bulimia nervosa

Increased concerns regarding weight. Childhood physical abuse.

Reduction in self-esteem. Social anxiety problems/disorder.

Early pubertal maturation. Genetic vulnerability. 

(Diagnostic and Statistical Manual of Mental Disorders)

(American Psychiatric Association 2013)

Treatment:

Treatment for eating disorders is done by doctors, nutritionists, therapists, and nurses. Individual or family psychotherapy is a treatment to change behavioral patterns. Nutritional counseling is also very potent. Anti-depressants are prescribed forms of medications. Some patients may need hospital treatment.

 

Dietitian Zoya Faisal is a Gold medalist in Doctor of Nutrition and Sciences (UMT), and did her M.Phil in food and nutrition (UVAS), Pakistan. She can be reached at [email protected]

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Health Knowledge Micronutrients Nutrition Vitamins

Vitamin B2 (Riboflavin)

Vitamins and minerals are essential nutrients required by our body. Vitamins are divided into fat and water-soluble vitamins for the proper maintenance and regulation of metabolic pathways. Vitamins are not readily produced in the human body so they are required in the appropriate amount on daily basis through dietary sources. In this guide, we will discuss vitamin B2, its sources and risk factors behind its deficiency, and its benefits for the human body.

What is Vitamin B2?

Vitamin B2, also known as Riboflavin, the active form of which is found in food products and in certain dietary supplements. It is among one of those “8 B” vitamins which are found in the body, which work in order to convert the food (Carbohydrates) into fuel (Glucose) so that the amount of energy needed for a person to do daily activities can be completed by the body.

Vitamin B2 is a water-soluble B-complex vitamin, and plays an essential role in metabolizing the body fat and proteins. The most amount of this vitamin is not usually stored in the body, and has to be utilized immediately, so the excessive vitamin is excreted from the body in the form of urine. Also, presence of excessive riboflavin in the body causes the color of the urine to turn dark yellow.

Benefits of vitamin B2

Vitamins are essential products for our health. Our body needs different vitamins properly so that it can do its work good. One of the many benefits of having vitamin b2 in the body is that it helps the body to turn the food into energy. Some other benefits of vitamin b2 are listed below:

  1. Helpful for proper growth

Vitamin B2 is helpful for proper growth and maintaining the overall good health of a person. Vitamin B2 known as riboflavin is required for the proper breakdown of macronutrients including carbohydrates, proteins, and fats for energy production. It is required in the development and functioning of skin cells. Riboflavin is required during the production of the lining of digestive tract, blood cells, and other organs in the body.

  1. Good for eye health

Vitamin B2 is important for maintaining eye health. It is a necessary component that protects the antioxidant glutathione in the eye, The National Library of Medicine claims that a diet rich in riboflavin lowers the risk of development of eye disorders like cataracts. Supplementation is helpful in this aspect to compensate for the needs of riboflavin.

  1. Helpful for absorption of other vitamins

Riboflavin is required for maintaining certain levels of other vitamins, minerals and chemicals in our bloodstream. Riboflavin is required for the conversion of vitamin B6 and Vitamin B9 in the body for proper usage. Vitamin B2 is necessary for the proper usage and processing of iron in the body. Without its proper usage, body is more prone to development of anemia. Riboflavin also reduced the levels of homocysteine in the blood.

Deficiency of Vitamin B2

When the needs of the body are not fulfilled from the dietary sources, various signs are symptoms are shown by the body. These specific signs and symptoms indicate the deficiency of nutrients and can be fulfilled through diet and supplements. Some of the signs and symptoms that indicate a vitamin B2 riboflavin deficiency are:

  • Cracks at the corners of the mouth known as angular cheilitis
  • Dry mouth and cracked lips
  • Dry skin
  • Inflammation of the tongue and lining of the mouth
  • Red lips and sore throat
  • Accumulation of fluids in the mucous membranes
  • Iron-deficiency anemia

Causes of vitamin B2 deficiency

There are various causes behind the deficiency of vitamin B2. Some of them are enlisted below:

  1. Poor nutrition

Lack of nutrients and inappropriate dietary sources in daily routine can lead to the deficiency of vitamins, especially vitamin B2. Vitamin B2 is mostly present in the food sources from meat group, dairy and dairy products, and fortified food products enriched with vitamin B2.

  1. Chronic disorders

There are various chronic and metabolic disorders that can lead to the deficiency of nutrients due to various factors. The intake of medicines according to the metabolic disease can lead to drug-nutrient interaction and hinders the absorption of vitamins in the body.

  1. Malabsorption

The malabsorption of food and nutrients in the body can lead to the cause of vitamin B2 deficiency. Malabsorption can be due to many problems like liver and kidney disease. Excessive intake of alcohol is also responsible for lower absorption of nutrients in the body. Blood filtration processes like hemodialysis and peritoneal dialysis are also a hindrance to the absorption of nutrients.

Risk factors of vitamin B2 deficiency

The deficiency of vitamin B2 can be seen due to numerous factors including alcoholism, poor diet, liver and kidney disorders, age factors, and chronic illness. Here we will discuss some major groups of people who are more prone to vitamin B2 deficiency:

  1. Vegetarian athletes

Athletes who are involved in hard and strenuous exercises require extra vitamins and nutrients to meet their needs of the body. During exercise, all the stored nutrients especially riboflavin are used up. Additional riboflavin is required to avoid the deficiency. The deficiency of riboflavin is common in vegetarian athletes as the major dietary source of riboflavin is animal-based protein sources.

  1. Pregnant and lactating mothers

Pregnant and lactating mothers who are already malnourished are more prone to deficiency of vitamins, especially B2. Pregnant women who do not consume enough dietary sources of animal-based proteins like beef or chicken have a higher risk of vitamin B2 deficiency. This can place birth defects in the infants and have disastrous consequences during the lactation period.

  1. Vegetarians

Vegetarians are more prone to deficiency of vitamin B2 as these people avoid consuming meat and meat-based products. Meat is the best source of riboflavin having a substantial amount in it. Vegetarians rely on vegetables and plant-based sources of food for their meals. Plant-based products are not that loaded with vitamin B2 so vegetarians can face its deficiency.

  1. Riboflavin transport deficiency

Riboflavin transport deficiency is a neurological disorder that can occur between infancy and young adulthood. A person faces respiratory and hearing difficulties due to this disease. There is a genetic mutation of riboflavin transporters in which a person is not able to absorb or transport the riboflavin thus leading to its deficiency. A person suffering from such a problem should follow a proper diet comprising the food sources of vitamin B2 to avoid serious symptoms.

Side effects of Vitamin B2 deficiency and consequences of long-term deficiency

Long-term deficiency of vitamin B2 can lead to serious heart issues, brain disorders, and some cancers too. There are no special side effects of vitamin B2 consumption but its long-term deficiency can be fatal. A person has a higher chance of migraines and cardiovascular diseases. The amount of vitamin B2 consumption should be kept according to the RDA per person as it can result in toxicity. The GI tract of human beings is capable to absorb the nutrients up to a specific limit.

How much Vitamin B2 is required?

This is a common question that is often asked by concerned parents whether the vitamin is safe for their kids to ingest or not. The answer to this is, yes, vitamin b2 is good for kids without a doubt. The reason for this is that vitamin b2 is usually found in a lot of food items that are given to children as a healthy diet in routine. Also, because of the reason that vitamin b2 is an important ingredient for the making of red blood cells in children. So the more amount of vitamin b2 is absorbed by the children, the higher would be the number of red blood cells in them.

According to the National Library of Medicine, the recommended dietary amount (RDA) of vitamin B2 in different age groups is as follows:

  • Infants up to age group 1-3 years need 0.5 mg per day
  • Children up to age of 4-8 years need 0.6 mg per day
  • Teenagers (boys) up to age of 9-13 years need 0.9 mg per day
  • Teenagers (boys) up to age of 14-18 years need 1.3 mg per day
  • Teenagers (girls) up to age of 9-13 years need 0.9 mg per day
  • Teenagers (girls) up to age of 14-18 years need 1.0 mg per day
  • Adults (men) up to age of 19-70 years need 1.3 mg per day
  • Adults (women) up to age of 19-70 years need 1.1 mg per day
  • Older adults (men) up to age of more than 70 years need 1.3 mg per day
  • Older adults (women) up to age of more than 70 years need 1.1 mg per day

Sources of vitamin B2

Vitamin B2 called riboflavin is a water-soluble vitamin that is flushed out daily from the body either in the form of urine, sweat, or through other secretory glands. There are various food sources through which this vitamin can be ingested. Some of the main dietary sources of vitamin B2 are as follows:

  • Eggs and animal-based protein sources like chicken, beef, and organ meats
  • Vegetables like Brussel sprouts, broccoli, mushrooms, and leafy green vegetables
  • Vitamin-enriched bread and cereals including wheat germ
  • Nuts, molasses, and wild rice
  • Legumes and beans like lima beans, peas, and navy beans
  1. Protein sources

The plant and animal-based protein sources are full of nutrients, vitamins, and minerals. Vitamin B2 is available in appropriate amounts in animal-based protein sources like beef, chicken, and organ meats including liver and kidney. The amino acid tryptophan is converted to amino acids through the help of vitamin B2 and is available in animal-based protein sources. Eggs that are a good source of proteins are also enriched with vitamin B2.

  1. Vitamin-enriched bread and cereals

Bread and cereals from whole grain sources are full of nutrients, dietary fiber, and minerals. There are various fortified cereals and bread available in the market that are enriched with vitamin B2 to fulfill the needs of the population through dietary sources instead of supplementation.

  1. Vegetables

Green-leafy vegetables like lettuce, spinach, and cabbage are packed with essential nutrients and vitamins. Spinach is one of the best sources of iron and water-soluble vitamins. Other than this, mushrooms, broccoli, and Brussel sprouts are also an excellent source of vegetables providing vitamin B2 to the body.

  1. Legumes and beans

Legumes and beans being the plant sources of proteins are also packed with excellent nutrients to fulfill the demands of the body. Lima beans, pinto beans, and peas are excellent dietary sources of water-soluble vitamins and dietary fiber.

Dn.Zainab Naeem is Hosting and Content Writing Head of SDNO. She is a freelance nutritionist and writer, and also a self-taught calligrapher, artist and chef.  She can be reached at @xayni_de_artista.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Health Knowledge Nutrition

Why is Water so Important?

Is water really important for your body? Yes! Water is ranked second only to oxygen as an important component of life, according to experts. This component accounts for a significant share of your body weight and performs a variety of critical activities, including removing waste from the body, regulating body temperature, and assisting brain function.

The majority of your daily water intake comes from liquids, but food also provides a small amount.

  1. It aids in saliva production

Saliva contains a lot of water. Saliva also contains electrolytes, mucous, and enzymes in modest amounts. It’s necessary for breaking down solid foods and maintaining oral health.

When you drink enough water, your body generates adequate saliva. However, as you become older or take certain medications or therapies, your saliva production may decrease.

  1. It maintains your body temperature

Maintaining your body temperature requires staying hydrated. During physical exercise and in heated situations, your body loses water through sweat.

Sweat keeps your body cool, but if you don’t replace the water you lose, your body temperature will rise. That’s because when you’re dehydrated, your body loses electrolytes and plasma.

If you’re sweating more than normal, make sure to stay hydrated by drinking plenty of water.

  1. It safeguards your tissues, spinal cord, and joints

Water keeps your joints, spinal cord, and tissues lubricated and cushioned. This will allow you to enjoy physical exercise while also reducing the pain caused by illnesses such as arthritis.

  1. It aids in waste excretion via perspiration, urination, and defecation

Water is used by the body to sweat, pee, and pass bowel movements. Sweat helps to keep your body temperature in check whether you’re exercising or in hot weather. Water is required to replace the fluids lost via sweating.

To have a healthy stool and avoid constipation, you also need enough water in your system.

Your kidneys are also responsible for removing waste from your body through urination. Adequate water intake aids in the proper functioning of your kidneys and the prevention of kidney stones.

  1. It aids in the improvement of physical performance

During physical activity, athletes might sweat up to 10% of their body weight, so, it is critical to drink plenty of water. Your strength, power, and endurance are all affected by hydration.

If you engage in endurance training or high-intensity sports like basketball, you may be more susceptible to the consequences of dehydration.

Exercise in the heat without adequate hydration can result in dangerous medical issues such as low blood pressure and hyperthermia. Seizures and even death can result from severe dehydration.

  1. It aids in the prevention of constipation

Constipation can be avoided in a variety of ways, not just by eating fiber. It’s also critical to maintain your water consumption so that your bowel movements are well hydrated.

Constipation is more common if you don’t get enough water, magnesium, or fiber in your diet.

If you’re already constipated, consuming carbonated water in addition to plain water may help alleviate your symptoms.

  1. It aids in digestion

Experts affirm that drinking water before, during, and after a meal will assist your body break down the food you eat more easily, contrary to popular belief. This will aid in your digestion and allow you to get the most out of your meals.

The body adapts to variations in the composition of food and stomach contents, whether they are more solid or liquid, according to research.

  1. It aids in the absorption of nutrients

Water not only aids in the digestion of food, but it also aids in the dissolution of vitamins, minerals, and other nutrients. The vitamin components are subsequently delivered to the remainder of your body for usage.

  1. It aids with weight loss

Drinking water has been linked to body fat decrease and weight loss in both overweight girls and women in studies. While dieting and exercising, drinking more water may help you shed some pounds.

  1. It enhances the flow of oxygen in the blood

Water transports essential nutrients and oxygen throughout the body. Meeting your daily water requirements will improve your circulation and benefit your overall health.

  1. It aids in the prevention of illness

Constipation, kidney stones, exercise-induced asthma, urinary tract infection, and hypertension are all illnesses that can be avoided by drinking adequate water.

Water also aids in the absorption of essential vitamins, minerals, and nutrients from your diet, increasing your chances of staying healthy.

  1. It aids in the production of energy

Water can help to speed up your metabolism. An increase in metabolism has been linked to an increase in energy levels.

According to one study, drinking 500 milliliters of water increased metabolic rate by 30% in both men and women. These effects seemed to last for more than an hour.

  1. It aids in cognitive function

Maintaining optimal cognitive health necessitates adequate hydration. According to studies, not getting enough water might affect your focus, alertness, and short-term memory.

  1. It aids in the improvement of mood

Water deficiency can also have a negative impact on your mood. Dehydration can cause weariness, disorientation, and even anxiety.

  1. It aids in the maintenance of healthy skin

Drinking enough water will keep your skin moisturized and may even encourage collagen development. However, drinking water alone isn’t enough to slow down the aging process. This process is linked to your genes as well as your overall sun protection.

  1. It prevents overall dehydration

Dehydration is caused by a lack of water in your body. Dehydration is hazardous since water is essential for so many biological functions.

Severe dehydration can lead to a variety of serious problems, including brain swelling, kidney failure, and seizures.

To avoid dehydration, make sure you drink enough water to replace what you lose via sweat, urine, and bowel movements.

Replenish water in your body

  • Stick to plain water. Add a lemon or lime slice to the mix. Drink flavored water that has 0 or few calories.
  • Consume foods that are high in water, such as cucumbers, watermelon, and other melons, lettuce, celery, grapes, oranges, bell peppers, broccoli, and tomatoes.
  • Consume low-fat milk.
  • In a blender, combine ice and fruit to make a slushy, cool, and pleasant drink.
  • Decaffeinated beverages should be consumed. Caffeine is a diuretic, meaning it causes you to urinate more frequently.
  • Keep a water bottle with you at all times, in the car, at home, and at work.
  • When dining out, ask water.

Final Tip:

You shouldn’t wait until you’re thirsty to drink water; you could already be dehydrated. Thirst is frequently a sign that body fluid levels are far below what they should be for optimal performance.

Before you are thirsty or have a dry mouth, drink some water.

Dn.Saqib Iqbal is CEO and Co-Founder of SDNO. He is a social worker, having his own non-profit organization (H.E.L.P Philantropy) for this cause. He is also a good writer and photographer. His leadership skills go beyond the limits. He can be reached at @diet_by_smarty.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring
Categories
Female Health Food Food Habits Health Nutrition

Guide to a Healthy Pregnancy

What is pregnancy:

Pregnancy is the period during which a fetus develops inside a woman’s womb or uterus. Pregnancy usually lasts about 40 weeks, or a little over 9 months, from the last menstrual cycle through delivery. The three stages of pregnancy are referred to as trimesters by doctors.

First trimester (week 1 to week 12)

The first step toward pregnancy is conception, which occurs when a sperm penetrates an egg. Through the woman’s fallopian tube, the fertilized egg (called a zygote) goes to the uterus and implants itself in the uterine wall. A zygote is a group of cells that will develop into the fetus and placenta. The placenta connects the mother and the fetus, providing nourishment and oxygen to the latter.

Second trimester (week 13 to week 28)

  • You can normally find out your baby’s sex between the ages of 18 and 20, which is when ultrasounds are used to search for birth defects.
  • At 20 weeks, a woman may begin to feel movement.
  • The fetus has left imprints and fingerprints after 24 weeks, and it sleeps and wakes on a regular basis.

According to the US National Institute of Child Health and Human Development’s Neonatal Research Network, babies born at 28 weeks have a 92 percent chance of surviving, although those born at this time are more likely to have serious health issues such as respiratory and brain problems.

Third trimester (week 29 to week 40)

  • At 32 weeks, the bones are soft and nearly fully formed, and the eyes can open and close; preterm babies are those born before 37 weeks. Developmental delays, visual and hearing problems, and cerebral palsy are more common in these children. Babies born between 34 and 36 weeks of pregnancy are referred to as “late preterm.”
  • “Early term” refers to babies born in the 37th and 38th weeks of pregnancy, which were formerly considered term. These newborns are more likely to have health issues than those born at 39 weeks or later, which is currently considered full term.
  • Babies delivered at 39 or 40 weeks of pregnancy are considered full-term. Full-term infants have better health outcomes.

Nutrition during pregnancy:

The body goes through a lot of physical and chemical changes throughout pregnancy. To keep yourself and your growing child fueled, you’ll need to eat well from a variety of sources. Eating a well-balanced, healthy diet can make you feel good and provide you and your child with all you need. It’s critical that you obtain all of the vitamins and minerals you need because the food you eat is your baby’s primary source of nutrition.

Because you’re feeding a whole new person, your body’s nutritional needs increase throughout pregnancy. Although the old adage “eating for two” isn’t entirely accurate, you and your baby will undoubtedly need more vitamins and macronutrients.

Micronutrients are vitamins and minerals that are only required in trace amounts in the diet.

Macronutrients are nutrients that provide calories, or energy. We’re talking carbohydrates, proteins, and fats. You’ll need to eat more of each type of nutrient during pregnancy.

Carbohydrates:

Carbohydrates meals help you feel satisfied without having too many calories and are a vital source of energy, several vitamins, and fiber. Bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams, and cornmeal are some of the items on the list. Choose oven chips that are reduced in salt and fat if you’re having chips.

Over a third of your diet should consist of these foods. Choose wholegrain or higher-fiber alternatives like whole-wheat pasta, brown rice, or just leaving the skins on potatoes instead of refined starchy (white) foods.

Protein:

Protein is required for the growth of a baby’s tissues and organs, including the brain. During pregnancy, it also assists in the development of breast and uterine tissue. It even helps to boost your blood supply, allowing you to give your child more blood. Your protein needs increase with each trimester of pregnancy. Protein consumption during pregnancy should be much higher than current recommendations. You’ll need 70 to 100 grams of protein each day, depending on your weight and trimester.

Fats:

While it is true that some fats have negative health effects, others serve as a vital source of energy and aid in the body’s assimilation of specific nutrients. They can also supply essential fatty acids, which are necessary for the growth of your unborn child during pregnancy but which your body cannot produce.

Unsaturated fat called DHA is crucial for a baby’s brain and eye development. Aim for 200 mg of DHA per day for pregnant women. DHA is found in oily seafood like salmon and tuna.

Nutrient requirements during pregnancy:

Nutrient

Recommended        daily amount of intake

Sources:

Proteins

70 grams

Meat, fish, poultry, eggs, dairy products, legumes, and nuts.

Calcium

1200 milligrams

Dairy products, leafy green vegetables, orange juice, and almonds

Iron

30 milligrams

Meat, fish, poultry, cereals, whole grain breads, legumes, leafy green vegetables, dried peaches, apricots and raisins.

Folacin (Folic Acid)

600 micrograms

Leafy green vegetables, legumes, whole grains, orange juice, asparagus.

Pyridoxine (B6)

1.9 milligrams

Wheat germ, meat, whole grains, cauliflower, bananas, avocados, peanuts, sunflower seeds, soybeans, and corn.

Zinc

15 milligrams

The same foods that contain iron, in addition to oysters, wheat germ and brown rice.

  • Vitamin (A): Pregnant women need 770 micrograms of vitamin (A) per day.
  • Vitamin (C): The recommended daily amount of vitamin C during pregnancy increases to 85 milligrams
  • Vitamin (D): All individuals under the age of 70, including pregnant women and breastfeeding women, need 600 IUs per day

Fluid intake during pregnancy:

In addition to the fluids in juices and soups, you can get enough fluids by consuming several glasses of water each day. Discuss limiting your use of artificial sweeteners and caffeine with your healthcare provider.

Foods to eat:

  • Proteins: Lean meat (chicken, fish, lentils, etc.) is advised as a daily source of protein.
  • Carbohydrates are a type of carbohydrate that may be found in a variety of foods (such as bread, cereals, potatoes, rice, and pasta).
  • Obtaining fat from plant sources (such as olive oil) is preferred over saturated fats obtained from animal sources (like butter).
  • Dairy products that have been pasteurized: (such as Yogurt, milk, and cheese).
  • Vitamins and minerals are essential for good health.
  • There’s a lot of fiber in this.

Foods to avoid:

  • alcohol
  • excessive caffeine
  • raw meats and seafood
  • high-mercury fish
  • uncooked processed meats
  • unpasteurized dairy

Dietary supplements:

Good dietary supplements:

  • Iron: To prevent iron deficiency anemia in the mother and to aid in the transmission of more blood to the fetus so that it receives the most oxygen possible.
  • Folic acid is used to prevent the development of spina bifida in the fetus.

Harmful dietary supplements:

  • Vitamin A supplementation, whether in food or tablet form, should be avoided during pregnancy since it can harm the fetus.
  • Dietary supplements are insufficient to replace a nutritious diet.

How to overcome cravings and food aversions during pregnancy?

When you’re pregnant, you can develop an aversion to certain foods, which means you won’t like the smell or taste of them. Food cravings for one or more foods may also arise.

Pregnancy cravings

A hunger for a donut, Chinese food, or an unexpected culinary combo like pickles and ice cream can strike. It’s unclear why pregnant women have dietary aversions or urge. Hormones, on the other hand, are thought to play a part. It’s fine to indulge your cravings now and then, especially if they’re for foods that are part of a healthy diet. However, you should try to limit your intake of junk food and processed foods.

Pregnancy aversions

Food aversions, on the other hand, may only be a problem if they involve meals that are necessary for a baby’s development.

Pica

Pica is a disorder in which you have a desire for unhealthy meals. Pregnant women with pica may want to eat clay, cigarette ashes, or starch, among other strange foods. Pica during pregnancy could be a sign of a vitamin or mineral shortage.

Dn.Sadia Fatima is Director and Co-Founder of SDNO. She is a great nutrition entrepreneur and leader. Her actions inspire others to dream more, learn more, do more and become more. She can be reached at @nutracare21_.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

Sharing is caring