Tag Archives: green leafy vegetables

5 best foods for the winters and their benefits

Winters are the time when people are more prone to bacterial and viral infection, with many people suffering from the common cold, cough, influenza and other such diseases. These diseases have more to do with poor immunity that anything else. Thus, there is a need to eat foods that help build immunity during the winters to prevent these ailments.

So here are the top 5 foods to boost immunity and beat the ailments during the chilly season.

1. Garlic

Garlic contains properties which help you fight the flu and many other such diseases. It contains natural antibiotics and boosts your immunity. Garlic contains a chemical named is allice which increases the production of infection fighting white blood cells. In fact garlic is also a cancer fighter and is even known to control diabetes and heart ailments.

2. Ginger

Ginger has powerful antibacterial properties. It is known to help control cough and cold symptoms. Ginger in warm water or hot tea is a great immunity booster during the chill of the winters.

3. Citrus

Citrus fruits include lemon, orange, grapefruit, etc. These fruits are rich in vitamin C and are high in anti oxidants and do wonder for the body’s immunity. Citrus foods are also rich in the flavonoids i.e.hesperidin, which boost “good “cholesterol i.e. HDL in the body and lower the “bad” cholesterol i.e. LDL and triglycerides.

4. Nuts

Nuts are a rich source of antioxidants and are rich in vitamins and minerals. Nuts are also a good source of omega-3 fatty acids which acts as moisturizers. They keep your skin healthy in the dry winters. Antioxidants attack harmful free radicals in the body, saving you from heart ailments and keeping you warm.

5. Green leafy vegetables

Green leafy vegetables are a good source of minerals and vitamins such vitamin C, K and E. Vitamins boost your immunity and minerals play a role in balancing the electrolyte levels in the body.

Consume these foods generously during the winters to keep yourself healthy and away from common winter ailments. In fact, these foods contain essential nutrients and disease fighting properties and should be a permanent part of your diet. And not just during the winters.

— this article is written by a dietitian @ FitHo
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Child’s Health Could Be Linked to the Father’s Diet

It is important to take care of a pregnant mother’s nutrition. Researches revealed that the mother’s nutrition directly influences the health of the new born, but it’s just not the mother whose diet affects the health of the new born. Studies have found that the father’s eating habits before conception also affect the future health of the new born.

Research was done by Kimmins of Mc Gill University, on the affect of folate (found in all green leafy vegetables, fruits, cereals and meat) or Vitamin B9 on new borns. Folate tablets are recommended by Doctors to pregnant mothers to prevent miscarriages and birth defects.

Kimmins research revealed that fathers should also focus on folate consumption before conception because the father contributes to half the hereditary information passed on to the child. Due to insufficient levels of folate in the father, it may lead to a 30% increase in the risk of birth defects. This is in comparison to a father who had received sufficient amount of folate which is 400mcg /day.

So Kimmins said that “Men are not just responsible for their health. They are also responsible for their future offspring”.

— this article is written by a dietitian @ FitHo

Benefits of Vitamin E

Vitamin E is a fat soluble vitamin which your body stores and uses as needed. But not adding enough healthy fats to your diet can interfere with the digestion of fat soluble vitamins, resulting in deficiencies.

Good sources of vitamin E are nuts, eggs, green leafy vegetables and whole cereals. Vitamin E has many more health benefits but people should try to avoid consuming supplements, and get Vitamin E from natural sources. Supplements are required only when the body is really deficient in

levels of vitamin E. Let’s talk about the importance of vitamin E in our body.

1.Vitamin E acts as an antioxidant which protects the body from free radical damage. It helps to fight various infections and lifestyle diseases. Due to its antioxidant properties, vitamin E helps to reduce spots, stretch marks and reduces acne.

2.Vitamin E also helps to regulate and increase levels of vitamin A in the body. It also acts as an immune booster due to its antioxidant properties, which is why doctors occasionally recommended Vitamin E to cataract patients.

3.Vitamin E is also used for treating diabetes and its complications. It is used for preventing cancer, particularly lung and oral cancer in smokers; colorectal cancer and polyps, and gastric, prostate, and pancreatic cancer

4.Vitamin E also prevents hair loss. It stabilizes cell membranes in hair follicles, contributing to hair growth. Because free radicals sometimes damage hair cells, consumption of vitamin E rich foods is important to control this damage.

— this article is written by a dietitian @ FitHo

Benefits of Vitamin C

Vitamin C is one of the most popular nutrients in the body. It is water soluble in nature and cannot be stored by the body. Since it is predominantly required to protect the body one needs to ensure that the diet includes this essential nutrient on a daily basis. The most important benefits of Vitamin C is that it protects the body by building immunity and fights the body inflammation helping reduce colds, coughs, heart disease and cancer.

Citrus fruits(Cr/freedigital)

Vitamin C is an antioxidant which eradicates free radicals from the body and keeps the body in fighting mode from all foreign substances. It is also responsible for producing collagen present in muscles and bones useful in wound healing of all types. Therefore is a very popular for beautiful skin and is used in lot of cosmetics. The most popular  sources of Vitamin C are citrus fruits like orange, tangerines and grapefruits and Fresh green leafy vegetables and lemon, strawberries, and lime.

Benefits of Vitamin C

Absorption of iron (more…)

— this article is written by a dietitian @ FitHo

Best Minerals for Weight loss

If losing weight was a child’s play, obesity would never have been an epidemic. Losing weight requires a scientific approach and a planned routine along with proper micro-nutrient supplementation (vitamins and minerals).

In our attempt of losing weight we become obsessed with our carbohydrates, protein, fat and vitamin consumption however nobody really bothers about their mineral intake…..Although it is important but has a very small percentage in our body so without the consultation of your doctor you should not increase the consumption of these important minerals. Moderation and balance is required for healthy living.

You would be surprised to note that body’s weight-related functions – like appetite, hunger, metabolic rate, metabolism of fats and sugars, blood-glucose levels, calorie-burning, and so on – operate more efficiently when we have an optimum intake of minerals.

Therefore it is worth keeping a watch on your minerals. Let’s have a look which minerals are the best for losing weight


Recent clinical studies demonstrate a positive relationship between calcium intake and weight-loss. Controlled weight loss studies indicate that increasing calcium intake by the equivalent of two dairy servings per day can reduce the risk of overweight, perhaps by as much as 70 percent. Also, it’s worth remembering that lower-calorie fat-free milk contains the same amount of calcium as full-fat milk. The
same goes for low fat yogurt and reduced fat cheese.


Chromium is required for the metabolism of sugar. Without sufficient chromium, insulin is less effective in regulating blood-glucose levels. In this way, chromium helps to control cravings and reduce hunger. Good food sources of chromium include: egg yolks, molasses, beef, hard cheese, liver, fruit juices, and whole grain bread.


Manganese helps regulate fat metabolism and blood-glucose. It is needed for a healthy thyroid function which itself is essential to maintain a healthy weight. Good food sources of manganese include: tea, wheat germ, spinach, split peas, nuts, oat germ, oatmeal, pineapple, green leafy vegetables.


Zinc helps to regulate appetite. Zinc is also needed for the correct functioning of hormones, like insulin. Zinc deficiency is common among smokers, heavy drinkers, some vegetarians, people with chronic illness and those on non-nutritious or very low calorie diets. Good sources of Zinc include: shellfish, herring, wheat germ, lean beef or lamb, eggs, lentils, Brazil nuts,
almonds, chicken.

Caution: Please discuss with your doctor, before consuming any supplements. Self prescription and over dosage can have serious side effects.

— this article is written by a dietitian @ FitHo