Get online diet consultation. Dietician Sarika Nair is a diet and health care consultant. She is a dietitian by choice and hence she believes in giving her 100% dietary knowledge to each of her patients.
Vitamin B12 deficiency is very common nowadays. Most of the people are deficient without even realising it. Deficiency of vitamin B12 affects our lives more than we realise. Though everyone talks about it, not many know about this vitamin. Read on to understand this vitamin.
What is vitamin B12?
Vitamin B12 is a part of B complex group of vitamins. Like all other B vitamins, vitamin B12 is a water-soluble vitamin. It is the largest and most structurally complicated vitamin. It is naturally found in animal-based food products. Many other food products are fortified with this vitamin.
Functions of vitamin B12
Vitamin B12 does a lot of things for your body like:
It helps make your DNA.
Helps in the synthesis of red blood cells.
It provides support to the body’s neurological functions.
It is required for folic acid absorption.
It helps release energy for cell functioning.
It is required for the formation of proteins and lipids.
It protects brain health.
See, vitamin B12 is such an important vitamin for your body. Imagine what would the deficiency of this vitamin do to your body. Look out for the symptoms and get yourself checked regularly.
Symptoms of Vitamin B12 deficiency
Sleepiness during the day
Shortness of breath
Numbness or tingling sensations
These are a few of the symptoms that you should look out for.
Why do you get vitamin B12 deficiency?
Vitamin B12 is required in very small quantities by your body. An average adult needs only 2.4 mcg of vitamin B12. Still many are deficient in this vitamin. Why?
Following are the causes of vitamin B12 deficiency:
Pernicious anaemia. This is the most common cause of vitamin B12 deficiency. It is an auto-immune condition caused by a lack of a protein called intrinsic factor that’s needed to absorb vitamin B12 from food.
Celiac disease or gluten intolerance
Thinning of the stomach lining
Malabsorption is a major cause of vitamin B12 deficiency. Having a healthy intestinal flora is very important for proper absorption of vitamin B12. A bad lifestyle affects the intestinal flora negatively. When your meal times and sleep are erratic, the digestion is the first thing to get affected. Once the digestion is affected, the absorption of vitamins and minerals get negatively affected. So a healthy lifestyle is a must for the proper absorption of vitamins and minerals.
Sources of vitamin B12
Vitamin B12 is majorly found in animal-based foods. So does this mean that vegetarians are doomed t be deficient? The answer is Yes and No.
Yes, because there are not many vegetarian sources of this vitamin.
No, because you can include curd in your everyday diet for a dose of vitamin B12. You can also have fortified foods like fortified breakfast cereals in your diet. In consultation with your doctor, you can take supplements for vitamin B12.
Vegans need to be more careful as they don’t even consume dairy. They should reach out for fortified almond, coconut and soy milk. They may also require supplementation.
I am sure that now there is clarity on vitamin B12. Keep an eye on the symptoms and go for regular checkups. You will be good
Food is one of the biggest seductresses around us. Almost all of us have some sort of weakness when it comes to food and we often find ourselves in a situation where a torrent of guilt washes over us after finishing off an entire tub of ice cream or a whole 4-cheese pizza pie.
So how exactly do we curb our appetite and keep it that way? How do health fanatics do it? I won’t say it’s easy but here are some surefire ways to get you started on a healthier food-based lifestyle:
Bring some Appetite Suppressants in Your Diet
Appetite suppressants are food supplements or extracts that can help in reducing your appetite and help you feel fuller. One appetite suppressant that people have been swearing by is green tea. You probably know that green tea is a holy-grail substance for people who wish to lose weight. It is so well-revered because of its ability to increase your metabolism along with suppressing your appetite.
Along with green tea, coffee is also a potent appetite suppressant, along with spicy foods and water.
Eat Protein and Good Fats
Eating plenty of protein and fat help you feel fuller and this is why including a larger portion of these two substances in your diet is a great way to stop feeling hungry every so often. This characteristic is one of the reasons why diet fads like Ketosis, the Atkins Diet, and the Protein diet give such satisfying results.
Lay Off Excess Carbs
Carbs are your instant source of energy and they get digested by the body faster than any other food group. The excess carbs that your body does not need for energy are stored up as fat deposits and therefore you start feeling hungry after a short while.
Keep a Line of Substitutes Ready
Unfortunately, high-carb foods are some of the most-craved foods out there too. This is where it helps to have good self-control and pick a food that can kill your craving but not cause any harm. For example, if you are craving a soft, chewy, chocolate chip cookie, you can easily get rid of the craving by eating an apple since your body wants sugar.
Eat Lots of Fiber
High-fibre foods and fibre supplements are very helpful in keeping the temptation at bay. Fibre is not digested by your body and it stays in its original form in the body till it’s excreted out. This stops you from feeling hungry. High-fibre foods include fruit husks and vegetables like zucchini.
Embrace your Bed
We also feel tempted to eat when we aren’t getting enough sleep. So fix your routine and try to sleep at a decent time and get at least 8 hours in every night.
Try to Relieve the Stress
Stress eating is really common and we often fall prey to its wicked charms. So you might find yourself reaching for fewer calories if you start managing your stress by taking a break every so often or seeing a therapist.
About the author
Noor Najam is a 22-year old student who loves to explore food delights and ever-growing new tastes of different regions. She likes to stay fit and make healthier food choices. She thinks she should have studied a culinary related bachelor’s degree instead of her current bachelors in Social Sciences. She regularly posts on https://pateeri.com/.
I use coconut oil in my cooking and always look out for virgin coconut oil and/or cold pressed coconut oil.
I recently received a sample of organic coconut oil from AAU Naturals. It is a company run by Ms.Abha. She has a farm in Karnataka where she does organic farming. The entire process is chemical free and driven by passion.
I loved her product and would highly recommend it. You can get in touch with Ms Abha on 9167732118.
What exactly is virgin coconut oil?
Virgin coconut oil is the oil extracted from coconuts without the application of heat. The oil is extracted from fresh coconut whereas refined coconut oil extracted from copra(dry coconut). Due to this, there is a difference in the composition of both oils and virgin oil scores on health benefits.
Here are a few benefits of virgin/ cold pressed coconut oil.
Virgin coconut oil has a very nice aroma.
It is high in vitamin E and other minerals which get destroyed in the refined oil due to the heat.
It is rich in antioxidants which are necessary for a healthy body and mind.
Virgin coconut oil is rich in lauric acid which boosts the immune system.
It aids weight loss due to the medium chain fatty acids present in the oil.
Good for skin and brain.
There are many more benefits of this oil. So you can just pick up your phone and order a bottle today. And please store it in a glass bottle.
No one wants any of their family members to suffer from cancer or to listen to a doctor who diagnoses this disease. However, when this happens, all that is left is to face it, and an adequate diet is an important ally to overcome it. According to a research, the best way to overcome cancer is to take nutritious foods, which will help patients to overcome the disease.
Proper nutritional support aims to improve tolerance to treatments and achieve a better quality of life. For having a good healthy life, one should eat and drink the foods which contain nutrients helpful for your body.
However, in some cases, many patients face some side effects of cancer and its treatments which makes it challenging to ingest adequate food. Avoid eating an insufficient amount of proteins or calories as this is the most common nutritional problem faced by many of cancer patients. Proteins and calories are essential for healing, fighting infection and providing energy. Here are some foods which will help you and your friends, relatives or family members to fight cancer.
Fruits and vegetables:
For a healthy diet, fruits and vegetables play an important, since they are a good source of Vitamins A, C and E (the nutrients) and fibres. According to some studies, vegetables can affect the reduction of cancers of the mouth, pharynx, oesophagus, lung, stomach, colon and rectum. Similarly, vegetables probably reduce cancer of the larynx, pancreas, breast, and bladder.
The consumption of fruits, on the other hand, is associated with a decrease in the risk of cancer of the mouth, pharynx, oesophagus, lung, stomach, and breast.
It is recommended to incorporate into the diet a large number of vegetables and fruits of different colours to have a greater variety of nutrients and vitamins.
Eating large amounts of red meat increases the risk of bowel cancer and possibly gastric cancer. Red meats include beef, pork, and lamb. Processed meats with more risk include ham, bacon, salami, and sausages.
The consumption of white meat such as chicken and fish apparently has not shown an increase in cancer risk. Eat the small amount of red meat as much as you, and to cook it at low temperature.
It is thought that excessively roasted meat acquires potentially carcinogenic compounds from both the fuel used (coal) and the meat’s proteins subjected to high temperatures. The important thing is not to consume charred roasts.
Fibre decreases the risk of colon and rectal cancer by up to 25%. This includes fruits and vegetables, whole grains, bread and brown rice and dark raisins, among others. It is suggested to increase fibre by choosing whole foods when possible.
Many fruits and vegetables are high in fibre, such as peas, spinach, apples, avocado, pears, and berries. Other vegetables and fruits that contain moderate amounts of fibre are Brussels, corn, green beans, broccoli, carrots, and orange.
Fats are necessary and fundamental in our diet, but diets rich in fats can increase the risk of cancer and cardiovascular diseases, among others.
Monounsaturated and polyunsaturated fats are beneficial, associated with”good cholesterol,” while saturated fats and trans fats are the fats associated with “bad cholesterol”. Vegetable meals are richer in monounsaturated and polyunsaturated fats, while meats are rich in saturated fats.
There is evidence that eating too much saturated fat may increase the risk of breast cancer. It is suggested to lower the intake of fatty foods, reduce or eliminate the meats rich in fat, fried foods, butter, and cheeses. It is recommended to choose degreased meats and skim milk.
Some studies showed that green tea reduces the risk of breast cancer, prostate, mouth, stomach, and intestine cancers. Green tea has natural substances called catechins, having 3 to 10 times more concentrated than in black tea.
According to laboratory research, these catechins can block the growth of cancer and help you maintain your health, through the prevention of cellular DNA damage. By sweeping the radicals it stops the growth of germs which can be caused by chemicals. Besides, more studies will confirm the search in future.
For cancer patients, nutrition plays a vital role in their lives. Eating nutritional food before and after the treatment will keep you healthy and active.
Author: My name is Lucy Brian and I am a Digital Marketer. I am one of the youngest Marketer in Asia who is teaching nearly about 5000 students around the world. I am the owner of http://tenbesties.com/ where I share Product Reviews with all my audience.
“Sarika, I want to lose weight fast. I go to the gym twice a day. You give me some strict diet of juices and salads only”
“I am a runner. I am famished by the end of the run and then I eat dabaa ke.”
“I love desserts. Then I workout extra the next morning.”
These are very common things that I hear from my clients. Many people believe that if you exercise regularly, you can eat anything. Right? WRONG!
You can never out-exercise a bad diet!
There, I said it! You just can’t. So does this mean that diet is more important than exercise? Well, it depends on your health goal.
Weight loss: If losing weight is your primary goal, then diet will be more helpful than exercise. Losing weight is all about creating a calorie deficit. It is very easy to create that deficit with diet than with exercise. It will take a ton of effort to burn off 500 calories than to restrict yourself 500 calories. So for losing weight, dedicate more time in the kitchen than in the gym.
Increase your energy: Your energy depends on your blood sugar levels. A nutritious and balanced meal will prevent sudden surges and dips in your blood sugar level. This will ensure that your energy levels are maintained throughout the day. The antioxidant-rich foods fight fatigue thus keeping up your energy levels. Food also affects the release of many hormones which in turn affect our energy levels and mood. Hence here also diet is more important. However, exercise, especially outdoor exercise has proven to boost energy and mood both. But in the absence of a healthy diet, it doesn’t work.
Stronger heart and sharp brain: Exercise has its own benefits. It improves blood circulation, reduces stress, lowers cholesterol and releases feel-good hormones. It also improves and maintains your muscle tone, helping you stay lean and fit. A high-intensity workout can increase your cardio capacity thus making your heart stronger. Exercise also keeps your brain sharp and your metabolism going. So exercise definitely is more important in this case.
Verdict: Both diet and exercise are important for a healthy mind and body. Don’t give up one for the other. They are not options but are mutually exclusive.
“Weight is lost in the kitchen, but health is gained in the gyms.”
How many of you are scared of dentists? I am :-p I am petrified of that chair. So when it came to my daughter having tooth troubles, I got really worried. I started looking for a Paediatric Dentist and that is when I came across Dr Shelly Dedhia. She has been taking care of my daughter’s teeth right through her milk teeth till now (she is 13). With her reassuring smile, you don’t have to worry at all for your kid. And all the kids just love her.
I remember once, my daughter was around 7 and was having tooth pain. Dr Shelly was out of town and hence I took her to another dentist. My daughter did not open her mouth and refused to allow him to even see her teeth. We came back and had to see Dr Shelly as soon as she was back! Phew!
I am very happy to have her with us today for a lovely chat. So here goes……
Me: Hello Dr Shelly. Please tell us about the oral hygiene of the children today.
Dr Shelly: Oral hygiene of children nowadays is not fair. Oral awareness, discipline, and education of parents play an important role in oral hygiene measures.
Me: Doctor, we see many kids going for root canals. Please comment.
Dr Shelly: Yes, root canal treatments have increased due to increased incidence of dental cavities, awareness amongst parents and advanced technology in the field of Dentistry.
Me: How does junk food affect the dental health of children?
Dr Shelly: Junk food definitely affects overall health wherein dental health is not spared. Softer foods and foods with a refined texture are more retentive on tooth surface causing increased dental cavities. Oral clearance of food is important for prevention of cavities.
Me: So how does eating fruits and vegetables result in healthier teeth and gums?
Dr Shelly: Eating healthy fruits and vegetables helps in 2 ways:
Cleansing of the teeth as fresh fruits and vegetables fibrous. Raw vegetables as a salad are also great for cleansing the teeth.
They are rich in vitamins/nutrients which improves overall gum health, teeth health and saliva composition.
Me: Dr Shelly, inspite of the increasing awareness, what are the myths that you see around dental care?
Dr Shelly: Yes, there are quite a few myth s like:
The milk teeth will eventually exfoliate.
You need to have a problem to see a dentist. Parents wait for any symptom like pain/ swelling to appear before seeing a dentist.
Cleaning will loosen teeth.
Extraction could affect eyes/brain development. The teeth are connected via nerves to many other organs but any kind of treatment doesn’t damage any nerve or another organ.
Me: Doctor, what are your tips for children to have healthy teeth and gums.
Dr Shelly: Here are my top tips:
A healthy, nutritious and balanced diet will help the proper development of gums, teeth and saliva.
Reduce frequency of sticky and refined food.
Brushing twice a day.
Frequent rinsing after every meal.
Regular Dental check-up.
Me: Thanks a lot, Dr Shelly.
It was lovely talking to Dr Shelly. I am sure you all will go for the regular dental check-up. Even I will have to go, though I am petrified…
See it all comes down to healthy eating. Quite simple and doable right? Ok…. with kids not that easy…..but like I always say, “Moms are the most creative people on the planet” I am sure you will come up with something
Dr Shelly Dedhia is a consulting Paediatric Dentist practising in the western suburbs of Mumbai.
The weather in Mumbai is playing games. It is cold on some days and on other days, quite humid. This kind of weather brings with it many illnesses and you are seeing many people falling sick.
You can’t do anything about the weather but you can surely boost your immunity to fight the disease-causing germs. You all know that home cooked food is the best and fruits and vegetables boost immunity. So I am not going there. Rather today I will talk about the vitamins and minerals which are essential for a robust immune system. And of course, the sources too.
Here are the top 5 vitamins and minerals essential for boosting immunity:
This vitamin is something that you all know about. Vitamin C is a powerful antioxidant which boosts immunity and prevents oxidative damage to the cells.
Sources: gooseberries, citrus fruits, guava, peppers, papaya, tomatoes and kiwi in your diet for vitamin C.
Beta-carotene gets converted to vitamin A, which is essential for normal growth and development, immune system function, healthy skin and vision.Beta-carotene, like all carotenoids, is an antioxidant. It inhibits the oxidation of other molecules and protects the body from free radicals. A high oxidative stress may lead to the development of cardiovascular disease, chronic inflammation and cancer.
Sources: Carrots, papaya, broccoli, sweet potato, spinach and kale.
Vitamin E is another strong antioxidant which boosts immunity. Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germ and cancer cells. Apart from protecting free radical damage, vitamin E also repairs the damaged cells.
Zinc is a mineral that’s important to the body in many ways. Apart from fighting cold and flu, zinc helps in keeping every cell in your body healthy. Zinc helps in the production of white blood cells which fight infection. Zinc keeps the immune system strong, helps heal wounds, and supports normal growth.
Sources: Oysters, red meat, poultry, beans, chickpeas, nuts, whole grains, crabs, lobster, fortified cereals and dairy products.
Magnesium is the fourth most abundant mineral in the body. In spite of this, there are magnesium deficiencies due to the high intake of processed food. Magnesium is responsible for over 300 biochemical reactions in the body and every organ depends on it. Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong.
Sources: Sesame seeds, sunflower seeds, beans, spinach, broccoli, brown rice, peanuts and whole wheat.
Apart from these, a healthy diet providing the whole spectrum of nutrients will go a long way in keeping your immunity strong.