ORANGES

The powerhouse of Vitamin C,oranges,are more than just addictively

sour snacks occasionally bought on a whim from supermarkets and then
forgotten until the next unique craving hits (most probably months
later) This nutrition packed fruit is taken for granted when all it
takes to siphon a proportionate serving of vitamins and minerals like
fibre, thiamine, folate, vitamin C and potassium is only one thick
peel away.

The percentage of a person’s daily requirement of vitamin C for adults
as claimed by the United States Department Of Agriculture Guidelines
is 92.93% for women and 77.44% for men. And what better way to satiate
your body’s humongous need for vitamin C than the citric king itself?
This notoriously underrated yet popular fruit regulates and improves
skin-health, repairs injuries quicker and promotes strong skin by
reducing wrinkles and skin-roughness all thanks to its abundant supply
of vitamin C.

Aside from vanity, oranges are scientifically proven to reduce the
danger of a cardiovascular disease significantly due to flavonoids and
hesperidin naturally present in oranges. Studies prove that drinking
orange juice daily for four weeks lowers blood pressure substantially
while the fibres present in an orange decrease blood cholesterol
levels. All these effects in cumulation lowers the possibility of a
heart-disease.

As we all know, oranges are a major source of citric acids and
citrates. This prevents kidney stone formation. Some reports suggest
oranges may even prevent anemia and although it may not contain a
decent quantity of iron to sustain many red blood cells, oranges do
consist of vitamin C and citric acid. These help the body absorb iron
from the digestive tract more effectively.

Oranges in the form of orange-juice, just like any other fruit, is a
popular alternative. Swapping natural oranges for a store-bought juice
is generally healthy in balance but contains lower amounts of fibre
compared to a natural orange. Furthermore, 240 ml of pure orange juice
has almost identical doses of natural sugars as 2 natural oranges and
is less filling. This results in excess drinking and, therefore, an
increase in weight. Especially since store-bought juices contain added
sugar.

Aside from advocating a healthy body, orange-peels are known to be a
welcome addition to your home. A few clean Orange peels retain the
softness of brown sugar as long as the peels are replaced once a
month. Adding rock-salt to half an orange peel absorbs smells and acts
as a homemade air-freshener. Orange peels can be lit on fire to
produce a wonderful smell too! 

VITAMIN D DEFICIENCY

In the land of searing heat and eternal sunlight it comes with a
certain shock-factor that almost forty per-cent of India’s population
is vitamin D deficient. Yes, you read that right, think you’ve fallen
victim to India’s relentless heat? Chances are, a lot of you haven’t had enough of it yet.

Sunlight, a notorious source of vitamin D, is deficient in most of us.

Although we complain about India’s perennial summer and it’s
blistering heat, most of us do so within the safety of our own houses
or offices with the comfort of our air-conditioner. Sedentary
lifestyles are contemporaneous with low levels of vitamin D so it
comes with no surprise that this cardinal vitamin is ranked third in
common nutrient deficiencies around the world.

Vitamin D promotes stronger bones and teeth by maintaining the
phosphorus and calcium levels in the body by allowing the intestine to
thoroughly absorb calcium. High blood pressure levels in children and
the heightened danger of an allergic sensation are directly linked to
Vitamin D deficiency. Diseases like rickets (the weakening of bones)
and osteomalacia (the softening of bones resulting in bone pain and
muscle weakness) are common amongst vitamin D deficient patients.
Statistics show that close to fifty three million people in the US
suffer from osteomalacia. A study by the University Of California-San
Diego School Of Medicine in 2014 revealed that people with lower
levels of vitamin D were twice as likely to die early.

If you are overweight or vegetarian, your vitamin D levels may
naturally be low since vitamin D is mostly found in animal-related
products like fish and eggs. Hence, sunlight may be the only way for
your body to create enough of it. Glass windows block any chances of
vitamin D being made so direct exposure to the sun is the only way.

Experts recommend twenty minutes of direct exposure two times a week
although darker skinned people require 20-30 times more sunlight in
contrast to fairer people to make enough vitamin D. “Include foods
like salmon, sardines, eggs and meat, breakfast cereals, soy products,
dairy products, and low-fat spreads in your diet,” suggests Dr Dhir.

DASH DIET

 

The heart wants what it wants, but sometimes it’s more a type of food

than a person. Your heart craves it. Yearns for it even. Except this

time it’s incredibly logical. We’ll give you one better, it’s

scientifically proven.

 

The heart wants what it wants and it absolutely sings for the DASH

diet-an age-old friend of your heart to keep its foe away. It’s

tailor-made by professionals to battle high blood-pressure and prevent

heart-related and cancerous diseases. Although tasked with numerous

benefits, this diet specializes in lowering blood pressure levels. 

 

A study at Harvard revealed that the DASH diet decreased cholesterol

and blood pressure levels and steps up its game by lowering damage to

cardiac muscles too-an unprecedented but fortunate effect. This study

employed the help of 412 American individuals who had fallen prey to

high blood pressure and randomly assigned a controlled diet resembling

the average American diet or the DASH diet. They were each scanned for

three biomarkers that usually pave the way for heart-related diseases

in the future. The outcome highlighted an 18 per cent decline in

biomarkers related to heart-damage and a 13 per cent decrease in

biomarkers linked to heart inflammation. However, the DASH diet effect

on the biomarker for stress did not reduce. But still if DASH diet is

combined with low sodium intake the stress biomarker reduced by 19%

"Our study represents some of the strongest evidence that diet

directly impacts cardiac damage, and our findings show that dietary

interventions can improve cardiovascular risk factors in a relatively

short time period," Juraschek, the study’s lead author, commented. 

 

This diet entrusts your body with 2000 calories a day by focusing on

food items like vegetables, grains, fruits and lean meat by limiting

sugar, sodium, sweets and products high in saturated fats like coconut

oil and fat-infested meals. While meals containing saturated fats are

not completely banned, using products containing a smaller amount of

them and a larger amount of potassium, magnesium, fibre and proteins

are recommended. These promote the electrolyte balance in the body by

letting it excrete a fluid that increases blood pressure and helps

relax the blood vessels.

  

The DASH diet encourages 6-8 servings of whole grain, 4-5 servings of

vegetables, 4-5 servings of fruits, 2-3 servings of dairy products,

fewer than six servings of meat and dairy products and 2-3 servings of

fats and oils. Sweets and sugars and nuts, seeds and legumes are

limited to 4-5 servings per week respectively. Coupled with this diet,

physical activity is not a suggestion but a must. This provides the

best, most effective results. 30 minutes of exercise daily, believe it

or not, is like a spring of newfound life for the heart. It ensures

your heart’s health and releases endorphins tasked with keeping you

happy, hence lowering your stress-another advocate for heart disease.

 

Changing to a completely new diet may be harsh on your mind and body

but taking baby steps like eating more vegetables and fruits than

normal, choosing fat-free alternatives and swapping your usual kitchen

oils with vegetable oil is a great place to start.

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