Tag Archives: health

The Secret to Better Muscle Growth

Many people spend hours at the gym lifting heavy weights, expecting it to be the only way to build muscle mass. But it is only a combination of a healthy diet and exercise that works for effective muscle growth. If you are unable to see any substantial muscle gains, even after spending hours at the gym, then you should consider the following.

1. Eat balanced meals

Protein is really important for your muscle growth but removing carbohydrates from your diet can have a negative effect on the growth of your muscles. Your body utilizes carbohydrates as a source of energy and needs protein for repairing wear and tear of the muscle tissues. Therefore, a balance between carbohydrates and protein is required when you are trying to build muscles. Include protein packed food in your diet to build muscles. Also, drink plenty of water to keep your body hydrated. The recommended intake is 10-12 glasses of water in a day. Lack of water can inhibit increase in muscle mass.

2. Proper exercise routine

Your exercise routine should include a warm up initially and stretching at the end. Stretching should not be done to cold and stiff muscles as this can lead to injury. It should be done at the end of the workout. Also, instead of spending hours at gym, limit your workout schedule to 45 minutes to 1 hour. This will help you in avoiding negative effects of over working and tiring your muscles out. Always keep increasing the intensity or frequency of your exercises. Don’t waste time at the gym.

3. Avoid stress and sleep well

Stress increases the production of the hormone cortisol, a hormone that encourages your body to store fat and burn muscle tissue. Therefore, try to keep yourself away from stress. A bare minimum of 8 hours of quality sleep is important for muscle growth. It is during sleep that your body repairs torn muscle tissues and secretes hormones for muscle growth. Giving rest to your muscles is also important because if you don’t rest it can lead to muscle wasting.

4. Avoid alcohol

Alcohol is very high in calories and when consumed in excess, can even have negative effects on the hormone balance. If affects the release of the growth hormone testosterone which is really important for muscle growth. The growth hormone is predominately secreted during the early sleeping hours of the night and because alcohol tends to disrupt natural sleep rhythms, it will decrease the amount of growth hormone released. Also, when you consume alcohol it leads to production of a substance in the liver that is toxic to the release of testosterone. This substance decreases the concentration of testosterone in the body, resulting in lower muscle mass and definition.

5. Eat whole fruits instead of juice

Whole fruits provide you with fiber, vitamins and minerals, which are lost once they are converted into juices. In fact, packaged fruit juices are a hidden source of sugar, as sugar is added in high amount while packaging, to maintain the taste

and to preserve them for a longer shelf life. Include 2-3 servings of whole fruits in your day. You need these essential nutrients for fast muscle tissue repair and growth. You can add sliced fruits to a cup of low fat yoghurt and can include it as a healthy snack option. This will also give you a punch of protein.

For an average person, effective muscle growth is only possible with a proper diet and exercise plan. You cannot have an erratic exercise and diet plan and expect to see results. Keep the above points in mind while creating your plan. Of course, we, at Fitho, keep all these points in mind while creating your customised diet and exercise plan.

— this article is written by a dietitian @ FitHo
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Fitness Trackers and Apps – How Effective They Are?

Smart phones are great tools for monitoring fitness and diet goals. They give constant reminders and it is easy to check progress. But these trackers and fitness apps have both advantages and disadvantages.

 

Advantages:

  • Compatible with most phones

There are a wide variety of fitness/health applications and trackers available. Most of them are being developed for almost every operating system. Millions of users across multiple smart phone operating systems are benefiting from the use of these fitness applications and trackers

  • Get Workout Ideas For Free – For any intensity level

If time is a valuable commodity for you or you don’t have access to a gym or trainer, some fitness applications provide an amazing variety of workouts for all levels of fitness. These workouts are generally quite effective, free of cost and can be done almost anywhere. They provide you with clear instructions on the exercise form and workout tips that are easy to follow.

  • Set Your Own Fitness Goals Suggested By These Apps

You need to set a goal before starting any exercise routine. These fitness tracking apps allow you to set your goals and even track progress. Some applications regularly remind and motivate you in case you’re falling back on your goal and progress. That’s almost like having a personal trainer.

  • Yoga Guide

Yoga is one of the most ancient forms of exercise to stay fit and healthy. Some applications act as complete yoga guides, with poses and their specific health benefits.

  • Daily Diet/Calorie Monitoring

Certain applications help you manage your diet and calorie intake. There is a comprehensive list of foods with their nutrition and caloric information. Calorie counters are available to keep a track of the total calorie intake. You can even monitor your calorie intake over the last few days or weeks. Diet is one of the most essential components of fitness and these smart apps can help you in monitoring that.

  • Variety in Workouts

Fitness applications provide a variety of workout options ranging from aerobics, pilates, crossfit training, kickboxing to focused muscle workouts and more. With so many options available, it is easy to change your workout if you are bored of your current routine.

  • Additional Health Information and Data

Health and Fitness trackers can track your blood pressure, blood sugar, heart rate, pulse, etc. This additional information might be valuable in identifying what food or exercise you need at that point of time, and in assessing your overall health. Many running applications can count your steps and the distance covered in case you are running on an unmarked track or on the road.

Disadvantages:

  • Chances for errors, injuries, and inaccurate diet information

With certain high intensity and complex exercises, it is easy to make a mistake while working out without proper guidance, leading to injuries. Also, some of the diet data might not be up to date and might be inaccurate, leading to miscalculation in your diet and calorie requirements.

  • Apps and Trackers are Under Developed

While apps allows people to scan the barcode of a food product to go into their digital diary (and record all nutritional information), sometimes the scanner will not find the product, and requires constant updating. Additionally, the program does not let members edit quantities of food. For example, if you wanted to record that you ate less than 100grams of oats, then the app might not let you edit that.

  • Mobile Dependability

Yes, Apps works on the go, but if there is no wireless signal, it is impossible to log on and save and view data. In certain situations, people are not always in areas with strong wireless signals.

  • Health Drawback

While basic science does say a calorie is a calorie, there are other factors are also at play. There are several scientific reasons why food choices should be based on various other aspects – not just calories. Calorie counting seems to be the easiest way to lose weight and achieve fitness goals, but different types of food affect the body in different ways. Two separate diets consisting of the same amount of calories, but with different variations of nutrients (fat, protein, and carbohydrates), may have a much different satiety affect. That’s why it’s important to focus on factors other than just the calories. Also, the application is not aware of your medical issues and the effect of certain foods on your body.

Hope these tips can help you decide if fitness trackers and apps are the right choice for your health and fitness goals. But it might be useful to have them handy and available on your smart phone to be used occasionally at least.

 

— this article is written by a dietitian @ FitHo

Simple Diet Tips To Keep The Weight Off

Do you want to shed that extra pound but don’t get time to exercise?  Although doing exercises can speed up your weight loss but here are some diet tricks which you can include in your routine, to help keep your weight off. 

1. Include protein in your diet

Protein is an important macro nutrient and plays a major role in various physiological conditions. The requirement of protein depends on the body and other factors such as size, age and gender. When you take sufficient protein in your diet it keeps you full for longer as it require more time to get digest. Your body also needs protein to build and maintain muscles but remember to maintain a balance between your carbohydrate, fat, protein and other nutrients to keep your body healthy as high protein diet can affect you adversely. Major sources of protein are egg, chicken, milk, yoghurt, cheese, soy and beans.

2. Include fiber in your meal

Fiber is that part of the plant food that is not broken down in the intestines by human digestive enzymes. Fiber can be either insoluble or soluble but most fiber-containing foods have both properties. Eating sufficient fiber adds bulk to you meals and therefore delays the time required for emptying the stomach. This keeps you fuller for longer durations and gives you higher satiety. Including enough fiber in your diet also improves your gut health by increasing the amount of good bacteria in your gut. Recommended intake of fiber is 35 to 40 grams per day. The best way to increase fiber in your diet is by making sure you eat more fruits, vegetables, whole grains, and legumes. Incorporate high-fiber foods into your diet with simple tweaks to your recipes — for example, by adding beans to soup, oats to your favorite smoothie, etc.

3. Focus on your meal while eating

Never eats your meal in a hurry. Sit down calmly and focus on what you are eating. Not only will this provide you with greater satisfaction, it will even help your brain regulate your appetite and prevent overeating. Many people have a habit of reading the newspaper while eating their breakfast or watching television. These habits lead to overeating since it reduces appetite control as we are engrossed in the newspaper or television. It can add hundreds of extra calories to your diet. Therefore, if you want to avoid unwanted calories just focus on your meal while eating.

4. Drink enough water

Quite often, people get confused between their thirst and hunger. The brain interprets thirst but you might take it as hunger, resulting in food cravings. So the next time you feel hungry in between your meals or at an odd hour first drink a glass of water. Add a hint of lemon, ginger, mint or cucumber to regular water to give it an interesting flavor.

5. Take enough sleep

Disturbed or insufficient sleep can affect your health adversely in 3 ways. Firstly lack of sleep can lead to disturbed physiology of your body. So, when you do not get enough sleep it may lead to cravings and an over-consumption of calories. Secondly when you do not sleep enough it disturbs your hormonal balance by increasing the level of ghrelin hormone. Ghrelin is a hormone known for its affect on appetite and disturbed level of ghrelin hormone leads to increased appetite. Disturbed hormones level also lead to irritation or frustration feeling without any specific reason. And thirdly when your body is deprived of sleep your metabolism slows down and will not function properly.  It directly affects your weight loss as your body is not working effectively in burning the calories. That slowdown triggers the release of the hormone cortisol, which is a stress hormone and increases appetite. Your body thinks it needs more energy and that’s why you feel hungry.

Adopting these healthy habits will help keep your weight off and improve your overall health. Make these habits a permanent part of your lifestyle, to benefit from them for the rest of your life.

— this article is written by a dietitian @ FitHo

Is being inactive altering your brain cells?

Many studies have shown that including some physical activity in your daily routine can alter your brain cells in a healthy way. But did you know that remaining inactive can actually work the other way round?


Doing any physical activity or exercise prompts the creation of new brain cells and induces other changes such as release of the hormone –endorphin, which is considered to be the ‘happiness’ hormone. But according to scientists at the Wayne State University School of Medicine conducting a new study, which was recently published in The Journal of Comparative Neurology, research done on rats proved that being inactive can also change the shape of certain neurons cells in the brain.

The study was done on dozens of rats in which researchers put half of them in cages with running wheels and let the animals run at will and the other half were housed in cages without wheels and were left inactive. After almost three months, the animals in both sets of cages were injected with a special dye that colors certain neurons in the brain. This was done to mark neurons in the animals’ rostral ventrolateral medulla, a portion of the brain that controls breathing and other unconscious activities central to our existence.

When the scientists looked inside the brains of the rats they found noticeable differences between the two groups. There was a difference in the shape of some of the neurons in that region of the brain. The scientists established that the neurons in the brains of the running rats were still shaped much as they had been at the start of the study and were functioning normally. But many of the neurons in the brains of the sedentary rats had changed their shape.

Being inactive also increases the risk for heart disease, diabetes, and various other chronic disorders. To continue remaining active, try to include some of the following habits in your daily routine:

1. Instead of using an escalator or lift, use stairs.
2. Keep moving at regular basis, if you have a desk job. Instead of spending hours sitting at a same place, take a break in between and go for a small walk.
3. If you have a sedentary working style then instead of shooting an email or text message, get up and go and meet the concerned person if that’s possible.
4. Standing helps you in burning more calories as compared to sitting. So make a habit of standing or moving while you talk on the phone.
5. If not a workout, at least include a brisk walk or light run in your daily routine. Or play an active sport of your choice.

Also, always include healthy and balanced diet in your routine to keep your brain healthy.

— this article is written by a dietitian @ FitHo

Tips To Avoid Late Night Eating

Do you eat a packet of chips while watching TV late night or dig into a full cup of ice cream before going to bed? These could be one of the many reasons for your stubborn fat. So, how can you avoid late night eating? Here are some tips to avoid late night eating.

-Eat your dinner properly: Having a satisfying dinner can help you in avoiding late night eating. Don’t overeat but have a balanced and nourishing dinner so that it will keep you full and you will not feel hungry later at night. But, if you eat dinner early and need to be awake till late then try to skip some part of your dinner and have it later in the night when you feel hungry again. Also, eat at least an hour before you sleep, as this will help you in digesting your food properly before sleeping.

-Avoid high calorie foods: It is always easy and tempting to break open a packet of potato chips or pick up a doughnut or ice cream from the fridge to satisfy yourself when you feel hungry at night. But try to eliminate these high calorie foods from your kitchen and refrigerator because when you don’t have them you will not eat them. Replace them with fresh fruits, nuts and crunchy vegetables.

-Control your portions: If you really want to eat late night then you have to control your food portions throughout the day. The key to weight management is controlling your portion size. If you want to enjoy your late night eating then control your portion size through the day.

-Know your reason for eating late at night: Knowing the reason can help you in avoiding it. For example, if you eat because of boredom then keep yourself busy by playing video games or calling your best buddy, or just sleep early. 

-Brush your teeth: Everyone knows the benefits of brushing their teeth at night  but there is  another benefit also which  includes toothpaste tends to make food taste bad and saps your desire for late night snacks.

The main problem with eating late night is you eat something which is really high in calories. So if you want to enjoy and really want to eat late at night, choose healthier options.

— this article is written by a dietitian @ FitHo

7 Foods that Melt Away Flab

Many people think that starving themselves is the best way to melt away the flab. But starving for a longer time period can adversely affect your health. So, here is a list of 7 foods that not only provide energy but also help in melting way that stubborn flab.

1. Egg: Eggs are a rich source of protein which takes longer to get digested in your body, as a result eggs keeps you full for longer. This helps you in avoiding extra calories in your next meal. Also, many people often leave out the yolk because of high fat and cholesterol content. But the yolk is high in Vitamin B12 content that helps you lose weight apart from regulating your nervous and cardiovascular system. One egg has 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

2. Peanut butter: Peanut butter is loaded with protein, vitamins, minerals and trace elements like zinc, magnesium, etc. Magnesium enhances cell metabolism that helps your body to burn energy more effectively. 1 tablespoon of peanut butter contains approximately 90 calories. Therefore, always keep a check on the amount you are consuming.

3. Cheese: Cheese is a rich source of conjugated linoleic acid which is a form of the omega-6 fatty acid – linoleic acid. It is found only in animal food as it develops during the metabolism of linoleic acid consumed by animals. It helps in decreasing body fat and increase lean muscle mass. But, choose low fat cheese to avoid extra calories.

4. Green tea: Green tea is a good source of antioxidants and beneficial Polyphenols, which provide anti-inflammatory and anti-carcinogenic benefits. Unsweetened brewed green tea is a zero calorie beverage and contains much less caffeine as compared to milk tea/coffee. It is also known to have different health benefits which are helpful in avoiding stress, chronic fatigue, treating skin conditions and improving arthritis by reducing inflammation.

5. Yoghurt: Yoghurt is a fermented product made from milk. It is a good source of protein and good bacteria. Protein keeps you full for longer as it takes longer to digest and good bacteria helps in clearing the intestine and reducing the amount of fat absorbed by your body.

6. Quinoa: Quinoa is a type of grain which is high in protein content as compared to other grains. Your body has to do extra work in digesting it when consumed in form of whole grain. Also, it is good source of manganese, phosphorus, copper, magnesium, dietary fiber, folate, and zinc.

7. Almonds: Almonds are powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Almonds are high in fiber and protein content. So, having a handful of almonds keeps you full for longer and provides satiety. This helps controlling binging.

Include these foods in your daily routine to melt away flab and get a fit and healthy body.

— this article is written by a dietitian @ FitHo

7 ways to Naturally Lose Weight

You want to lose weight but are not sure where to start? Here are 7 ways to help you lose weight naturally.

1. Sleep for 8 hours: Many studies have shown that an erratic sleeping pattern can disturb the physiology of your body. When you do not get enough sleep it may lead to cravings and an unnecessary consumption of calories. Also, lack of sleep can cause imbalance in your hormonal levels and can slow down your metabolism. Therefore, sleep for a minimum 8 hours a night to avoid cravings and empty calories.

2. Stay hydrated: Consuming enough water keeps you hydrated and helps your internal organs function properly. When fully hydrated your body eliminates waste more effectively, which can make the digestive system more efficient and can help you in losing weight. Recommended amount of water is 10-12 glasses per day.

3. Green Tea: Green tea is a good source of antioxidants. Polyphenols present in green tea have anti-inflammatory and anti-carcinogenic effects. Unsweetened brewed green tea is a zero calorie beverage and contains much less caffeine than tea/coffee. It is also known to have different health benefits such as preventing stress, chronic fatigue, treating skin conditions and improving arthritis by reducing inflammation.

4. Increase Protein intake: Protein takes longer to get digested and therefore keeps you full for longer. However, increasing protein intake does not mean that you have to reduce your carbohydrate intake. Your body needs carbohydrates to produce energy and protein to build muscles; therefore, it is required to keep a balance between protein and carbohydrates. Good sources of protein include eggs, milk, yoghurt, cheese, beans, fish, soy and lean cuts of chicken and beef. But to balance their protein content include vegetables, multigrain bread or chapattis in your meals in combination.

5. Avoid Sodium: Sodium is a mineral which maintains the electrolyte balance of your body. But excessively consuming foods high in sodium leads to water retention in the body, thus increasing your weight on the scale. Limiting the amount of sodium in your diet can help your body to expel the retained water. Major source of sodium in diet is table salt which is 40% sodium and 60% chloride. Other sources of sodium include packaged potato chips, pickled food, cured meat, salami, and various fermented sauces like soya sauce.

6. Avoid Simple Carbohydrates: Simple carbohydrates are simple sugars which easily get digested in the body. Therefore, you may start feeling hungry soon. This can lead to over eating. Processed and refined foods are high in simple carbohydrates. These foods include white bread, potato chips, etc.

7. Regular Exercise: Regular exercise helps in burning fat from your body. Make it a routine to exercise for a minimum of 30 minutes a day. It will also help you in maintaining your hormone levels, avoiding sugar cravings and keeping yourself fit.

Incorporate these tips in your daily routine to lose weight naturally.

— this article is written by a dietitian @ FitHo

7 foods that Pack on Muscle

Do you spend hours at your gym, lifting heavy weight, but are unable to see any sufficient muscle gains? Then here are some foods you should include in your diet to build muscles.

1. Eggs: Eggs are one of the richest sources of protein with highest biological value. It is a reference to the measure of how well a food can support the human body’s protein needs. 1 large egg of about 50 grams contains approximately 6 grams of protein. This can be considered as the best protein for your muscles. Many people avoid eating yolk because of its fat and cholesterol content. However, if you want to build your muscles you need not avoid the yolk, as it provides vitamin B12, which is necessary for fat breakdown and muscle contraction. Also, fat present in yolk is healthy fat that helps in lowering the levels of bad fat from the body.

2. Oatmeal: Oatmeal is a rich source of complex carbohydrates. These types of carbohydrates slowly release energy in your body. You can have a cup of oatmeal 1-2 hours before your workout. It will give you enough energy to complete the workout. You can add some fruits and nuts to your oatmeal to increase the fiber and protein content.

3. Almonds: Almonds are a good source of alpha-tocopherol, which is a form of Vitamin E that gets readily absorbed by the body. It is important for your muscles as vitamin E protects your muscles from free radical damage. You can have some almonds with a fruit before a workout.

4. Cottage Cheese: It a good source of casein protein which is a slow digesting dairy protein. As compared to other dairy products, cottage cheese elevates the levels of amino acid and keeps them high for a longer time. This helps in building muscles.

5. Olive Oil: Olive oil is a good source of monounsaturated fats which act as anti-catabolic nutrients. Catabolism is a pathway of metabolism which leads to muscle breakdown for releasing energy. Anti-catabolic nutrients provide energy to your body and protect your muscles from breaking down.

6. Yoghurt: Yoghurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth. It also contains live culture which helps in digesting other nutrients present in your food. You can add some sliced fruits to your yoghurt to make it high in fiber content.

7. Fish: Fish is a good source of high quality protein and omega-3 fatty acids. It can decrease muscle-protein breakdown after your workout and helps in fast recovery. But avoid having fried fish and opt for grilled or roasted fish with some sautéed vegetables with it.

You can include these foods in your diet to improve muscle growth, but to be healthy and fit you need to balance your diet in terms of protein, carbohydrates, fats and other minor and major nutrients.

— this article is written by a dietitian @ FitHo

Are Idli and Dosa Healthy?

Idli and dosa are probably the most popular South Indian dishes. But how healthy are they?

Idli: Idli is a steamed cake made from fermented batter of rice and black lentils. It is made in a specialized mold and served with different types of chutney made from tomato, tamarind, coconut and Sambhar, which is made by adding vegetable to red gram dal. Each plain idli has approximately 39 calories, 2 grams protein, 2 grams dietary fiber, 8 grams carbohydrates and no fat.

Dosa: Dosa is a kind of a flat pancake made from fermented batter of rice and black lentils. It is made on a hot griddle (tava) greased with oil. It is also served with different types of chutney made from tomato, tamarind, coconut and sambhar, which is made by adding vegetable to red gram dal. Each plain dosa contains approximately 120 calories, 2 grams protein, 1 gram dietary fiber, 17 grams carbohydrates and 3 grams fat.

Idli and Dosa are not unhealthy, but the problem is that no one restricts themselves to 1 or 2 servings. People tend to overeat idlis and dosas. Also, different varieties like masala dosa, butter idlis, fried idlis, etc are higher in calories because of higher oil content and overeating will obviously pile up the calories. They are served with different varieties of chutney, some of which are high in calories like coconut chutney. I piece of coconut (approximately 45 grams) contains 159 calories and 15 grams of fat. However there are nutritional benefits of coconut and you need to keep a check on the amount you are consuming to minimize calorie intake.

— this article is written by a dietitian @ FitHo

The Nutrients your Body Needs Every Day

A healthy and balanced diet is the key to a healthy body. But a balanced diet should include a variety of nutrients. Below is a list of nutrients and their sources, and their recommended daily values.

-Calcium: It is a vital nutrient for the body as it helps in providing strength to your bones. Strong bones are less prone to fracture and diseases like osteoporosis. Calcium also plays a role in nerve transmission, maintenance of healthy blood vessels and muscle contraction. The recommended amount of calcium is 1g/day. To meet the daily recommended value add dairy products like milk, curd, paneer and green leafy vegetables like spinach, broccoli, etc to your diet.

-Fiber: Dietary fiber helps in proper bowel movement and provides bulk to your stool which decreases the chances of constipation. It also helps in regulating blood sugar levels in the body as the presence of fiber in food slows down the absorption of the sugar. Soluble dietary fiber helps in controlling the levels of cholesterol by reducing the levels of “bad” fat from the body. The recommended amount of dietary fiber is 40g/day. Include fruits, vegetable, whole grains and legumes in your daily diet.

-Magnesium: Many studies have shown that magnesium with calcium helps in improving the bone mineral density in the body. Magnesium deficiency can affect calcium metabolism and a fluctuation in the levels of hormones that regulate calcium can result in osteoporosis. It is associated with lowering the risk of coronary heart disease and helps in regulating high blood pressure. It also plays a major role in controlling diabetes, migraines, insomnia, and depression. Recommended amount of magnesium is 410mg/day. Include nuts, whole grains, wheat germ, fish, and green leafy vegetables in your diet to increase magnesium intake.

-Vitamin E: Vitamin E is a type of antioxidant which protects your body cells from free radical damage. Free radicals lead to break down of healthy cells and may contribute to heart disease and cancer. It also helps strengthening immunity. The recommended amount of vitamin E is 15mg/day. To get your daily dose of this vitamin include nuts, vegetable oil, eggs and green leafy vegetables in your daily diet.

-Vitamin C: Vitamin C is also a type of antioxidant that protects your body against free radical damage. Apart from this, vitamin C supports collagen production in joints. Collagen is a shock absorbing gel like substance which fills up the space between two bones in a joint. The recommended dose of vitamin C is 75-90mg/day. Rich sources of vitamin C include citrus fruits, nuts, vegetables, etc.

-Vitamin A: Vitamin A plays a major role in maintaining vision, cell growth and promotes healthy tissue and skin. It also participates in physiological activities related to the immune system, inflammatory system, maintenance of epithelial and mucosal tissues, creation of red blood cells, and bone development. The recommended dose of vitamin A is 600-900 µg/day. Rich sources of vitamin A are sweet potato, carrot, spinach, Green leafy vegetables, etc.

-Vitamin D: Vitamin D increases the absorption of calcium in the body and helps in building strong bones. It helps in regulating insulin activity and blood sugar balance in the body and prevents muscle weakness. The recommended amount of vitamin D is 600 IU/day. The food sources of vitamin D include milk, egg, and fatty fishes like salmon, tuna and some variety of mushrooms. To get your daily dose of vitamin D morning sunlight is the best source. There are hormones beneath the skin which produce Vitamin D with help from sunlight.

-Potassium: It is one of the electrolytes and even helps in managing electrolyte levels in the body. A diet high in potassium levels is associated with improved blood pressure control. It also contributes to improved kidney function, reduction in blood clotting, and more efficient opening of blood vessels. The recommended value of potassium is 4.7g/day. Five foods rich in potassium include Swiss chard, lima beans, potatoes, yams, and soybeans.

-Protein: Protein is the building block of tissues. It is required to repair the daily wear and tear of the cells in the body. Protein is an important part of the diet as it helps in building muscles. Recommended value of protein is 46-56g/day. To have recommended amount of protein in your daily diet include milk, curd, paneer, eggs, lean cuts of chicken, soy and beans in your diet.

-Iron: Iron is a part of red blood cells and helps in transportation of oxygen in the body. In case of iron deficiency, or anemia, the body’s efficiency to transport oxygen decreases. As a result you may feel lethargic and fatigued. The recommended amount of iron is 18g/day. Foods rich in iron include, green leafy vegetables, nuts, beans and pulses, whole grain, etc.

To have a healthy and balanced diet chooses your foods wisely to maximize the benefits of different nutrients.

— this article is written by a dietitian @ FitHo