Importance Of Vitamin A In Our Diet

Most of us have read that for Vitamin A deficiency, children are given high units of this vitamin-100 000 IU (30 mg RE) vitamin A for children 6-11 months old, it is given once a year. This is mainly done to prevent night blindness in those kids who are deficient in this vitamin. This high dose is given, as Vitamin A being fat soluble vitamin, it is stored in the body, unlike water soluble ones, which we need to take daily to meet our daily requirements.

Vitamin A is essential for various body functions, the most important are vision, immunity, skin and hair health and correct genetic transcription. Signs of vitamin A toxicity include bone pain, brittle nails, hair loss,fatigue, dry and fissured skin and abnormal liver function. Deficiency of Vitamin A leads to night blindness.
Some interesting fatcs about vitamin A: 

1. Vitamin A is a fat soluble vitamin, thus requires fat for effective absorption.
2. Normal level of vitamin A required for proper body functioning is about 3000 mg per day. A person could also end up eating more of Vitamin A on a regular basis, which could lead to vitamin A toxicity. If it is consumed from natural sources, it is not harmful; however, if synthetic vitamin A is consumed, it may end up as a toxin in the body. 
3. Every 100 g of sweet potato contains about 19200 IU of vitamin A. Sweet potato can be consumed in cooked, baked, cubed, raw or frozen form. It can be used in multiple ways and is one of the most vitamin A rich foods.
4. Carrots is the most popular rich source of vitamin A. Every child knows that carrots are good for vision and eye health. Carrots can also be consumed in baked, cooked, raw or frozen form. Every 100 g of carrot contains about 17000 IU of carrot, which more than takes care of daily requirements.
5. Green leafy vegetables are another rich source of vitamin A. This could be spinach, lettuce, beet greens, turnip greens, collards, kale, or other greens. Each of them contains sufficient amounts of vitamin A, and including about 100 g provides about 14000 IU of vitamin A. These can be used as salad dressings or cooked with lentils to make variety of dishes.
6. The liver from any animal is the most effective nonvegetarian source of vitamin A. Consuming liver 2 to 3 times per day gives sufficient amounts vitamin A for men, women and children. Cod liver oil, which are available widely in the market are also a good source, if meat is not available.
7. Dry fruits, such as apricots, which are sundried and used when there is no season for apricots, are another rich source of vitamin A. Dried peaches and prunes are also good sources for this vitamin.
8. Consuming about 2 egg yolks per day provides all the required vitamin A for your body. It does contain cholesterol, but the body does need small amount of cholesterol too for various functions.
9. Dairy products, such butter and cream from cow's milk which are especially fed on grass are again great sources of vitamin A.
10. Small amounts of vitamin A are also present in cantaloupe melons, pumpkins, squash fruits, beetroot, bell peppers and most importantly in seasonal fruits.                                         
    THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                          https:// kneereplacement-stickclub.blogspot.com/                              
    

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Is Drinking Water Without Brushing Beneficial?

Most of us don't like to talk too without brushing our teeth in the morning, thinking that all the bacteria from our mouth will go to our stomach and makes us more sick. But if you ask the Japanese, they'll say that it is good to drink at least 2 glasses of water without brushing, as it is very helpful for our health !

Now, it is said that there is no scientific logic that one can't drink water without brushing the teeth, as after all, our stomach contains such powerful acids, that the bacteria once it enters the stomach with the water, will all die. Then, you'll surely want to know what are the benefits of drinking water without brushing the teeth, When you wake up after a long night’s sleep, your body is naturally dehydrated. No matter how much water you drank the day before, you have used up all your stores. The body never stops working while you sleep. The heart continues pumping blood, we continue breathing and all metabolic activities continue functioning, even if it’s at a slower rate.
The benefits of drinking water early morning without brushing include re-hydration, boosting metabolism, and giving a push to your kidneys telling them to start the day on a refreshing note. You’re actually getting your body set to begin the day. Compare this to the norm of drinking a 16 oz. cup of coffee (loaded with sugar and caffeine) which can further dehydrate your already thirsty body.
Immediate, major noticeable benefits of drinking water early morning without brushing include:

1. Hydration

Water is an inexpensive (or free), widely available, caffeine free and naturally low in sodium liquid ready for ingestion any time of the day. Rather than filling up on carbonated drinks, full of nutrient deficient, empty calories and or caffeinated beverages all day, making water preferable as a primary source of hydration is the best choice a person can make.
Dehydration isn’t as uncommon as people might think and it comes in many forms. Dehydration doesn’t necessarily mean you’re feeling lightheaded and thirsty. Dehydration simply means the body isn’t getting the water it needs to run at its fullest.
We’re constantly losing water through urine, stool, tears, breath and sweat. Even when we are not sweating, there is some evaporation of water through our skin. We need to continue replenishing the water content of our body by sipping small amounts all day.
Most health professionals recommend taking 8 glasses of 8 oz water throughout the day. This is called the 8×8 rule. This equals to about 2 liters of pure water, no caffeine, no sugars, no cream.

2. Heartburn and Indigestion

This is very simple. Heart burn and indigestion are mostly a result of increased acidity in the stomach that causes it to reflux back into the esophagus. The cause is mostly over eating, eating fast, eating spicy or oily food. Those who suffer from GERD (gastroesophageal reflux disease) are asked to sleep with their head elevated to ease the discomfort of heart burn.
Drinking water early morning without brushing and on an empty stomach will push down and dilute any of the acid in the empty stomach that is waiting to cause discomfort. It will also fill up the stomach to give it a head start, so as to churn any food that is ready to come in.
It is recommended that you start your day with a glass of water and a heavy breakfast to keep you feeling full, fresh and active all day long.

3. Regulate Bowel Activity

The main cause of constipation is dehydration. The benefits of drinking water on an empty stomach will not only cure dehydration but it will help relieve constipation and stimulate a bowel movement in the morning. This is a great way to start the day.
Your body depends on rhythmic contractions that occur in your colon to help move the food along. These contractions depend on gastrocolic reflex, which is when you fill your stomach with food or drink and your body sensing a new arrival sends signals to your intestines to evacuate. This increases the likelihood of a bowel movement. To achieve this, water is a the best calorie free choice.

4. Glowing Skin And Shiny Hair

It has been found that adequate hydration has a profound effect on healthy skin and hair. Without water, skin would appear dull with prominent pores and wrinkles. A variety of skin structures that support collagen build up responsible for skin elasticity require water to work effectively.
One study shows that every 500 ml (2cups) of water taken on an empty stomach increases blood flow to the skin, making it look radiant. Another study summarizes that drinking more than 2 L of water per day can have a significant impact on skin physiology.
Water also increases the metabolic rate and promotes the digestive system to flush out toxins from the body. This in turn also gives you a healthy and glowing skin.

Just like our skin, hair also needs lubrication from inside out. Dehydration has a direct impact on the growth of hair. Lack of moisture results in dry and brittle hair and water is a natural miracle ingredient that supports vitamin consumption and assists in efficient and healthy hair growth. Water makes up almost ¼ of the weight of a hair strand, thus drinking 8-10 glasses of water every day will give you gleaming and healthy tresses. Our hair thrives on moisture-rich environment and water is one of the best ways to quench its thirst. While regular intake of water is the key, drinking water early morning without brushing is recommended.

5. Prevents Gall Stones, Kidney Stones And Bladder Infections

Drinking water early morning without brushing is known for preventing stones in the gall bladder and kidneys. This is basically because of its diluting effect. However it is essential to maintain a balance between the water intake and water output.
Naturally we cannot count how much water is lost when we sweat, especially after a workout or some strenuous activity, so we tend to keep drinking to rehydrate. Normally, a healthy kidney has the capacity to excrete 800 ml to 1 liter of water every hour. Every 3-4 liters of fluid ingested, including water in food and other beverages will produce 2.5-3 liters of urine. So it is not recommended to take in more than 1 liter (4-6 glasses) of water in one hour as it will put a load on the kidney.
It is also advisable to consume those foods which have higher water content- grapes,berries, melons, citrus fruits, tomatoes, limit your salt intake. The more urine you pass, the better it is for kidneys and bladder infections.

6. Water As A Superb Detox

Another benefit of drinking water on an empty stomach is that you provide your body with a good supply of fluid to flush out the toxic waste products of metabolism that formed throughout the night. This cleansing process gets rid of harmful substances that could have disrupted the normal functioning of the body. Water removes toxins and waste products from the body thereby cleansing it. Water is required to process all the nutrients from the food we eat and carry the assimilated nutrients to the cells.

7) Aids weight loss- Drinking water every morning helps you to lose weight by a significant margin due to the fact it occupies the stomach killing the desire to eat much in the morning. Yes, that is quite true, as now, I started drinking at least a glass of water without brushing, then after brushing, gulp down about 2 glasses with my medicines, then drink cinnamon-turmeric-ginger tea, by which I've given up my craze for early morning cup of tea. Drinking water, curbs our appetite, so you'll automatically start losing weight.

8)Boosts your immunity- Drinking water every morning strengthens your immunity system. Helps you to fight diseases and germs much better.Your metabolism gets boosted when you drink water resulting in faster digestion and metabolic rate. It also keeps you hydrated through the day.

9)Clears the bowels- After your drink water in the morning, you will get an urge of flushing out your bowels. This way the bowels remain clear and you do not face any constipation problems.

10)Prevents headaches and migraines effectively, as one is well hydrated and it also helps in preventing colon infection because your bowels get cleared easily.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
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6 Proven Benefits of Soaked Almonds

Adding soaked almonds to your daily or weekly health regimen can help you unlock all the nutrients and active ingredients in these popular nuts

. By soaking the almonds, you are able to reduce the amount of tannins and acids present in the skin of the nut, which can inhibit nutrient uptake by the body. Essentially, soaking these nuts in water will make more of their bounty bioavailable for use by your body. Almonds are healthy enough on their own, but by soaking these nuts, you will be able to absorb more vitamins and minerals from them, as well as stimulate enzyme activity in the body that can improve digestion. Finally, they are also more pleasant to eat in terms of texture and can be used in various culinary preparations.

Soaked Almonds Nutrition

This particular type of almond has many of the same nutrients as raw almonds, along with higher levels of key B vitamins and enzymes like lipase. Almonds are also a good source of potassium, dietary fibre, protein, and healthy fats, including monounsaturated and polyunsaturated fats, and a low level of saturated fats. Calcium and iron are also found in almonds, in addition to powerful antioxidants that can improve overall health.

How to Soak Almonds?

If you want to switch from raw almonds to soaked almonds, you will need to think ahead – at least by one day.

• The most tried and true method is to simply add 2 cups of almonds to a bowl of water and cover them with warm water.
• After 12 hours, you can drain the water and add 2 teaspoons of salt. Then, fill the bowl with warm water again and allow them to sit for 12 hours.
• At the end of this 24-hour period, you can easily peel off the brown skin of the almonds, if it hasn’t already separated.
• These soaked almonds can be stored for up to a week without losing any of their nutritional potency.

Benefits of Soaked Almonds

Due to the presence of notably more Vitamin E, dietary fiber and folic acid in soaked almonds, it has beneficial effects on digestion, diabetes, skin appearance, and chronic diseases.

Skin and Hair

There is significantly more vitamin E in soaked almonds than traditional raw almonds, and this vitamin acts as an antioxidant to reduce inflammation and damage to both your hair and skin.

Pregnancy

With higher levels of folic acid than raw almonds, soaked almonds can help to prevent neural tube defects, which is caused by a deficiency of folate.

Digestion

With a good amount of dietary fiber, soaked almonds can help regulate peristaltic motion and reduce symptoms of constipation, indigestion, bloating, and cramping.

Weight Loss

Not only can the fiber found in soaked almonds help your digestive process, but it can also prevent feelings of hunger, which is ideal for people who are trying to cut back on their calorie consumption and lose weight.

Chronic Disease

Almonds are an excellent source of antioxidants, which can neutralize free radicals and reduce your risk of chronic diseases, including cancer, heart disease, and rheumatoid arthritis.

Heart Health

These soaked almonds have high levels of monounsaturated and polyunsaturated fats, which can help balance cholesterol and prevent heart attacks, strokes, and atherosclerosis .

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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HEALTH BENEFITS OS SUMMER FRUITS

While one must be gorging on summer fruits like watermelon and papaya to beat the heat, it can also help to know that these can be used in battling skin and hair woes, say experts:

  According to a nutritionist, that among many other nutritional benefits that these fruits offer, they are also particularly beneficial for the health of one's skin and hair, besides being low on calories.

Watermelon: The seeds of watermelon are just as beneficial, if not more, than the fruit. Watermelon contains several antioxidants that help defy the signs of ageing on the skin and, therefore, making it look firmer, younger and healthier. Moreover, the seeds of the fruit contain unsaturated fatty acids such as linoleic acid that keep the skin elastic and youthful. 

Most people tend to think that the benefit that fruits provide to the skin and hair is best accrued when these fruits are applied directly on to the skin/hair rather than eating them. However, it is important to clarify that the best way to reap the benefits of fruits and vegetables for good skin and hair is to incorporate them in our diet. Of course, there are many ways in which you can use fruits topically as face packs or hair masks, but do not think that that will make a good enough substitute for consuming them.

Pineapple: It is a low-calorie fruit that is rich in fibre. It boosts the production of collagen. Moreover, it helps the skin to shed damaged and dead cells, thereby promoting a clear and healthy complexion. Pineapple is also beneficial for the skin as its antioxidants fight the signs of free-radical damage to the skin. Making this fruit part of your daily diet will reduce the signs of ageing and the appearance of fine lines on your skin. 

Papaya: It is perhaps one of the most well-known fruits when it comes to skin care. It is a common ingredient in many skin care products as it is a rich source of Vitamin C. It also contains carotenoids like beta-carotene and lycopene. Together, these nutrients do wonders for the skin. They help protect the skin against free-radical damage, which results in wrinkles and other signs of ageing. When used directly on the face and body, papaya helps improve the texture and the appearance of the skin.

Grapefruit: It is a great but often neglected citrus fruit for the summer season. It has the highest concentration of Vitamin C, necessary for the production of collagen in the skin. Grapefruit extracts are commonly used in skin and hair care products to help reduce conditions such as dandruff and acne.

Besides fruits, there are other ways to work towards fresh and glowing skin, says a Beauty Expert.

Water: An increasing graph in water consumption is always healthy. Apart from keeping us hydrated internally and maintaining the skin moisture level, it also prevents wrinkle in the long run. Drink your way to a healthy skin with at least eight to nine glasses a day. 

Organic ingredients: Beetroot, tamarind, sea buckthorn oil and hyaluronic acid are the top notch dry skincare ingredients that will leave your skin feeling soft and supple. Not a regular household name, the sea buckthorn extract is high in vitamin E. It penetrates deep into the layers of skin increasing water retention, regenerating skin and softening tissues at the same time. Another lesser known hydrating ingredient is hyaluronic acid, which unlike other elements works wonders on every skin type and creates fullness leading to a healthy younger looking skin.

Fruits and salads: What you choose to eat also plays a major role in maintaining the hydration levels in our body. Most fruits and salads not only have high water content but are also loaded with essential vitamins and minerals that are required for an overall healthy living. Replace one of your daily current snacks with a piece of fresh fruit and see it work its magic on your skin.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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Benefits of Jeera ( Cumin) Water for Your Skin, Hair and Health

To lead a healthy life, start your day with a glass of jeera water, says Bangalore-based Nutritionist Dr. Anju Sood. All you need to do is boil a few seeds of jeera (cumin) in water, then allow it to cool and drink it early in the morning on an empty stomach. Jeera water also referred to as ‘Jal jeera’ in Hindi, jeeragam or cumin water can be used as a natural remedy for various health problems and is of great advantage to our bodies. “It is essential to drink jeera water every day”, adds Dr. Anju Sood.

Here are 15 incredible health benefits of jeera water:

1. Good for Stomach: According to Dr. Ashutosh Gautam, “Jeera water helps get rid of acidity and bloating, and provides relief from indigestion. It acts as a painkiller and is especially beneficial in curing stomach ache and abdominal pain.”

2. Improves Digestion During Pregnancy: “Jeera water improves digestion during pregnancy, as it acts as a stimulator for the enzymes which are required for digestion of carbohydrates and fats,” says Dr. Sood.

3. Promotes Lactation During Pregnancy: “Jeera water facilitates the secretion of milk from the mammary glands, and thus promotes lactation in pregnant women,” continues Dr. Anju.

4. Boosts Immunity: Dr. Manoj K. Ahuja, Fortis Hospital says, “Jeera is an excellent source of iron and dietary fiber. It is essential to drink jeera water to maintain the normal functionality of your immunity system. It fights diseases and reduces your chances of falling sick.”

5. Treats Diabetes: “Jeera water is good for patients suffering from diabetes. You can drink it on an empty stomach to reduce blood sugar levels,” suggests Dr. Ashutosh Gautam.
 
6. Aids Respiratory System: Dr. Manoj Ahuja says, “Jeera water also has a positive impact on your respiratory system. It is an anti-congestive by nature, and helps get rid of the mucous accumulated in your chest.”
  
7. Regulates Blood Pressure: “Jeera water is high in potassium content. Potassium is a key mineral that the body relies on for proper functioning. It helps to regulate blood pressure by balancing out the negative effects of salt. And Jeera water is high in potassium” says Dr. Manoj K. Ahuja.

8. Boosts Energy: Dr. Anju Sood says, “If you have a sluggish metabolic rate, drink jeera water. It improves your energy levels and makes you feel so much better.”

9. Good for Liver: Dr. Ashutosh Gautam says, “Jeera water flushes out toxins from the body and facilitates the production of bile. Hence, it is extremely beneficial for the liver."
  
10. Fights Free Radicals: Jeera is full of dietary fiber, which works on the harmful toxic materials present in the body and makes their elimination smoother. Moreover, it contains certain free radical scavengers that turn the seed into an effective detoxifier and enhance its cleansing power. Hence, jeera water can be used as a wonderful skin cleanser for keeping your skin clean, fresh and rejuvenated. It also adds a natural glow to your facial skin.

11. Aids In Nourishment Of The Skin:As mentioned earlier, jeera water is immensely helpful in boosting the functioning of the digestive tract, which eventually helps your skin absorb essential nutrients to stay nourished and healthy. Furthermore, the minerals present in the seed including calcium, potassium, copper, selenium, manganese, etc. are vital for keeping up a soft, supple and smooth skin.

12. Provides Anti-Oxidants:When you start drinking jeera water regularly, your body gets enough amount of vitamin A, vitamin C and vitamin E. All these vitamins are known for their antioxidative as well as anti-ageing properties. So, jeera water can help replenish your skin and prevent premature aging.

13. Treatment Of Acne: Jeera water can be used as a natural remedy for acne. You can easily prepare your own anti-acne toner by boiling jeera in water. Regular application of this can result into a clear, toned and acne-free skin. Blending a few drops of essential oils with this water will give even better result.

14. Soothes Skin: The burning sensation of skin can also be reduced with the help of jeera water. Hence, it is also used as a skin soother.

15. Gives Silky Hair:  When it comes to providing nutrition to each of your hair strand, jeera water can help a lot. The crucial vitamins and minerals present in it nourish your hair from the roots. As a result, you will get strong and healthy tresses.It also adds extra shine to your hair so that you get silky and lustrous hair.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations 
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement