Pump up the iron 29 June 2015
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
Have you felt exhausted lately while climbing the stairs or extremely weak and fatigued even on a normal day? Then you need to check your iron levels. Many a times people blame it on improper food intake, lack of sleep, work overload, etc. But they miss out on the simplest reasons for feeling tired, that is, lack of iron in the body. This also causes palpitations, breathlessness, soreness of the mouth, headache, dizziness, etc. It affects the haemoglobin formation, which is the oxygen transporter in the body supplying oxygen to the brains, organs, and every cell of your body.
A good amount of iron is very important for proper growth of hair, strong nails, and glowing skin. Iron also improves immunity and is needed especially during pregnancy to supply oxygen to the baby and during pre-menstruation to prevent loss of iron due to heavy bleeding. To top the list, iron also helps in weight loss as every cell functions optimally. The best way to up your iron levels is to eat iron rich foods:
Sources of heme iron (better absorbed than non-heme sources):
Red meat: Rich in iron, Vitamin B12 and protein, all of which are excellent to prevent anemia. But very high in saturated fat, hence needs to be eaten in moderation.
Chicken: A great source of protein as well especially for gym goers.
Fish: like tuna, sardines etc provides omega 3 along with iron which is extremely important for proper cell functioning.
Egg yolks: Super rich in vitamin A, D and protein. A great food for muscle building. Do not eat more than 1 yolk a day to keep your cholesterol intake under check.
Sources of non-heme iron:
Soyabeans and Tofu: They are saviours for vegetarians in terms of protein.
Spinach: Rich in iron as well as other vitamins like A and C.
Lentils and Beans: great source of protein, fiber along with iron.
Dates, Prunes and Raisins: Provide instant energy and improve stamina.
Instant Oatmeal: Powerhouse of fibre and B-complex vitamins.
Nuts and Seeds: Like almonds, sesame seeds, sunflower seeds, pumpkin seeds, pine nuts, cashewnuts, great source of good fat and vitamin E, which improve heart condition and skin texture.
Ways to increase iron absorption:
Include a combination of heme and non-heme iron sources.
Add vitamin C to iron rich foods to increase iron absorption.
Cook in iron vessels to increase iron content of food.
Fruit up to Rehydrate 01 July 2015 Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
Your body water levels drop so quickly in summer or after a workout that you don\'t even realize when you\'re already dehydrated. Blame whatever, but you need to find a solution to rehydrate yourself nevertheless. Water is obviously the best bet hydration, but you need to make up for the electrolytes you lose in the sweat too. For that you need to eat foods high in water and electrolytes. Nothing better comes to mind than fruits! Let\'s review some fruits high in water content and nutrients along with how they benefit us:
Watermelon: They are high in water content (almost 90%), low in calories, and high in fibre, which helps lose weight and prevent constipation. They are also rich in vitamin C, which provides protection against immune system deficiencies, and vitamin A , which promotes good eyesight and skin health. The red flesh of a watermelon is also a significant source of phytochemicals, known as lycopene, a nutrient with proven cancer-prevention qualities. Potassium in it also has BP lowering and heart protecting qualities.
Plums: Super source of vitamin C, they\'re essential for the formation, growth, maintenance, and repair of all bodily tissues, including skin, blood vessels, bones and teeth. Good potassium content which reduces BP. They contains antioxidant anthocyanins, which protect against cancer. They are blood purifiers. They\'re high in fibre, which helps in proper bowel movements.
Lychee: An all time favorite for young and old, a great source of vitamin C, which helps to prevent gum bleeding, cold, heal wounds, build collagen for skin and bones, protects the heart and prevents infections. It also helps the body fight against cancer. Lychees also help improve digestion and bowel regularity. They\'re also a good source of potassium, an electrolyte that helps to maintain fluid balance, contract muscles and control blood pressure. They are very rich in polyphenols, which help to protect against heart problems, cancer and infections.
Figs: These are known for their natural laxative action as they are very rich in fibre and help to prevent colon cancers as well. They are sweet and help curb sugar cravings. Rich in potassium, which helps reduce high blood pressure and helps overall muscle function. Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness. Good source of calcium for strong bones and iron to prevent anemia.
Honeydew melon: It\'s a refreshing fruit filled with water, to cool you on a hot summer day. It\'s high vitamin C content helps to neutralize toxins and also helps in synthesis of collagen, which is used to support blood vessels, ligaments and skin. It\'s high in soluble fibre and low in calories which makes it perfect for weight loss. The potassium in it helps to lower high BP. Improves skin texture and complexion.
Amla: Extremely rich in vitamin C which makes it a powerful antioxidant and helps in prevent gum problems, collagen building for a strong body and prevents common cold and cough by boosting immunity. It improves skin texture, delays skin ageing, strengthen nails and prevents hair fall. It improves vision and cataracts. Acts as a great detoxifying agent for the liver and kidneys, prevents cancers, mouth ulcers and improves brain function and enhances mood. Helps in absorption of iron thereby preventing anemia. It increases you digestive power and helps in weight loss as well.
Peaches: Being naturally sweet and, high in fiber and low in calories, help in weight loss. Good source of vitamin B which provides energy. Rich in Vitamin A, a great antioxidant protecting the body from cancer, skin, eyes and organs from damage. Super source of potassium for normal bp, heart beat and muscle function. Fiber helps to lower cholesterol. They contain antioxidants called cholorogenic acid which helps to prevent cancer and reduce inflammation. Peaches provide some magnesium, phosphorus, zinc, copper, manganese, iron and calcium as well. These minerals work to support red blood cell, bone and nervous system health.
Pineapple: It is a great digestive as contains enzyme bromelain which softens the food in the stomach. It also has anti inflammatory properties and prevents growth of cancer cells. Good source of energy. Pineapple is rich in manganese that is necessary to build strong bones and connective tissues. It is rich in fiber and helps to relieve constipation. Has a diuretic effect and reduces bloating. High vitamin C content helps to strengthen immune system. Improves skin, hair and nails.
Mango: The fiber pectin and antioxidants in mango reduces the risk of cancer in the digestive tract and also helps to lower cholesterol. The enzymes in mango help to improve digestion. The vitamin A in mango is a power supply for your eyes and skin, helps to prevent eyesight relates issues, improves acne, clears complexion and adds a glow to your skin giving you an anti ageing benefit. Vitamin C in mango helps to boost immunity. Keep the body cool and refreshed. The Vitamin B 6 content helps to improve brain function and memory.
Palm fruit (Tadgola): A special fruit of the summer season, filled with tender water which actually hydrates you and a sweet soft flesh which is rich in potassium helping you control your blood pressure and keep your muscles functioning well.
Now you can enjoy a range of fruits this summer season to keep your water levels up and refresh any time of the day.
Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai.
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