5 Surprising Foods Richer in Calcium Than Milk | Boost Your Bone Health Naturally!
Calcium plays an important role in keeping your bones and teeth strong. In fact, 99% of the body’s calcium is stored in these areas.When your body doesn’t get enough calcium, it starts taking it from your bones, which can lead to pain, weak bones, and even fractures.Symptoms of calcium deficiency include back and neck pain, joint cracking, tiredness, and trouble sleeping. So, it’s important to make sure you’re getting enough calcium.Why do we get calcium deficiency?Poor diet: If you don’t eat enough calcium-rich foods, you might become deficient.Poor absorption: Sometimes, your body can't absorb calcium properly because of weak digestion or medications.Lifestyle choices: Drinking too much tea, coffee, or eating sugary foods can also stop your body from absorbing calcium.So, here are 5 vegetarian foods that have more calcium than milk:1. Til (Sesame Seeds)Sesame seeds are packed with calcium. While 100 ml of milk has 125 mg of calcium, 100 grams of sesame seeds contain 975 mg—almost eight times more! Sesame seeds also contain magnesium, zinc, and a compound called sesamin, which helps protect cartilage and strengthen bones. You can add sesame seeds to dals, oatmeal, or even make ladoos with jaggery in winter.2. Kulthi Dal (Horsegram)Kulthi dal, or horsegram, is a great source of calcium. It has 300 mg of calcium per 100 grams. This dal also helps dissolve kidney and gallbladder stones. It’s a great addition to your diet, even though it takes a little longer to cook.3. Ragi (Finger Millet)Ragi is a fantastic source of calcium, with 100 grams containing 330 mg of calcium. It’s also high in potassium and iron. You can replace wheat flour with ragi flour to make soft rotis, or add it to dosa and idli batter for a calcium boost.4. Rajgira (Amaranth)Rajgira, also known as amaranth, contains about 340 mg of calcium per 100 grams. It’s not only rich in calcium but also contains all nine essential amino acids, making it a great protein source. Rajgira is also gluten-free and can be used in various recipes like chapatis or halwa.5.Drumstick leaves (Moringa)It has 440 mg of calcium per 100 grams. They are great for strong bones and teeth. You can use them in dals, soups, or parathas. Adding drumstick leaves to your meals is an easy way to boost calcium in your diet, especially if you are vegetarian.Adding these foods into your daily diet will help keep your calcium levels healthy and your bones strong.Source:-1. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health 2. https://ods.od.nih.gov/factsheets/calcium-HealthProfessional/
Benefits of Millets: A Healthy Superfood for You!
Millets are among the oldest crops in the world and offer several health benefits.These grains, such as ragi, bajra, and jowar, have been a part of traditional diets for centuries. However, in recent years, they have gained attention for their nutritional value.Let's explore why millets are so beneficial for our health:Rich in Nutrients: Millets are packed with essential nutrients, including calcium, dietary fiber, and protein. They are also one of the grains with the highest protein content. This makes them an excellent choice for maintaining a healthy body.Low Glycemic Index: Millets have a low glycemic index, which means they release glucose slowly into the bloodstream. This helps control hunger and prevents overeating, making them a great choice for people with diabetes.Gluten-Free: Millets do not contain gluten, a protein found in wheat and other grains. This makes them a good option for people with gluten intolerance or those who suffer from digestive issues.Digestive Health: Millets are known for their ability to help with digestive problems like acidity. Their alkaline nature helps maintain the pH balance of the stomach, making them gentle on the digestive system.Rich in Antioxidants: Millets contain antioxidants and phytochemicals that can help prevent diseases like cancer. The phenolic acid present in millets may reduce the risk of colon and breast cancer, and their high fiber content helps reduce the chances of breast cancer in women.Heart Health: Millets are good for heart health. They help in reducing bad cholesterol and improving overall heart health by preventing the formation of free radicals, which can clog arteries and lead to heart attacks. They also help in lowering blood pressure and reducing the risk of strokes.Diabetes Management: Millets are particularly beneficial for people with diabetes. Due to their high fiber content, they digest slowly, which helps maintain steady blood sugar levels. Studies have shown that replacing rice-based breakfasts with millet-based ones can help lower post-meal blood sugar levels.Adding millets to your diet can improve your health in many ways.
5 Essential Supplements For Healthy Pregnancy!
Taking necessary supplements during pregnancy is as important as eating healthy when you're pregnant!Your body is working hard to grow your baby, so you need more nutrients than usual for your baby to develop strong bones, a healthy brain, and everything else they need.What necessary supplements are required during pregnancy?Adequate nutrients, such as protein, iron, calcium, and folic acid, are important for the proper growth of a baby's brain, bones, and organs.5 most important nutrients during pregnancy:Folic Acid: Folic Acid is a B vitamin that helps prevent neural tube defects in the baby, which can further lead to serious birth defects of the brain and spine. Amount of folic acid you need during this period:Before pregnancy: 400 mcg (micrograms) per day.During pregnancy and when breastfeeding, 600 mcg (micrograms) per day.Consuming this much folic acid is not possible only with food, and so folic acid is prescribed by the doctors. 2. Iron: Iron is essential for the production of red blood cells, which carry oxygen to both you and your baby. It is recommended that a pregnant woman should consume atleast 27 mg (milligrams) of iron a day.Reaching this amount alone with food is not possible and hence supplements are prescribed by the doctors. 3. Calcium: Calcium is a crucial nutrient during pregnancy as it can reduce the risk of pre-eclampsia, a serious medical condition that causes a sudden increase in the blood pressure. Calcium also helps in building up the baby's bones and teeth. Requirement of calcium are as follows: a. Pregnant adults: 1,000 mg (milligrams) of calcium in a day b. Pregnant teenagers (ages 14-18): 1,300 mg of calcium in a day.Consuming this much calcium is not possible only with food intake, and so calcium tablets are prescribed by the doctors. 4. Vitamin D: Vitamin D, a fat soluble vitamin is essential, as it helps absorb calcium in your body which further enhances building of the baby's bones and teeth. All pregnant women should get 600 IU (international units) of vitamin D per day. 5. Water: Getting enough fluids is also one special nutritional concern during pregnancy. During pregnancy, your body needs much more water to stay hydrated and support the life inside you. So it becomes really important to drink enough fluids every day.Just remember, taking too many supplements can sometimes have negative impact. It is important to consult your doctor to discuss your specific nutritional needs so that they can recommend any supplements as per your personalized needs.Source:-1. https://www.nutrition.gov/topics/whats-food 2. https://www.nutrition.gov/topics/whats-food/proteins
Weight Gain Tips for underweight Children: BMI, Diet, and Supportive Parenting!
Are you worried about your child's weight? It's a common concern for many parents. Let's work together to address this issue in a healthy way.Follow these 2 Steps to achieve your goal:Step 1: Calculate Your Child's BMIA good starting point is to calculate your child's Body Mass Index (BMI). This simple calculation can provide insights into their weight status.https://medwiki.co.in/health-assessment-tools/fitness-calculators/body-mass-indexStep 2: Understand the ResultsOnce you have your child's BMI as a percentile ranking. You will know if your child is underweight or it is just that you think so.Results show that your child is underweight?Don't worry. There are effective strategies to help them gain weight healthily.Do's:Diet:Increase carbohydrates: Incorporate more starchy foods like potatoes and rice.Add healthy fats: Include avocados, nuts, and olive oil in their diet.Offer high-calorie drinks: Milkshakes and smoothies can be nutritious and calorie-dense.Encourage healthy eating habits: Involve your child in meal preparation and eat together as a family.Provide healthy snacks: Offer yogurt, fruits, and vegetables as snacks.Focus on essential vitamins: Ensure they get enough vitamins A, C, and D.Don't:Rely on junk food and sugary drinks, for weight gain. Use a nutritious diet always.Offer pre-meal drinks and snacks, as they can fill their tummies. This will impact their nutritious meal.Create a stressful mealtime environment. Let the children enjoy their mealtime.Encourage Physical ActivityRegular exercise is essential for overall health, including weight gain. Encourage your child to participate in activities that they enjoy. Also be a part of their physical activity routine.Remember:Patience is key: Gaining weight in a healthy way takes time.Consult a healthcare professional: If you have any concerns, consult a pediatrician for personalized advice.By following these guidelines, you can help them achieve a healthy weight in a safe and sustainable way.Source:-https://www.nhs.uk/live-well/healthy-weight/childrens-weight/how-to-help-your-child-gain-weight/
Want to Get Pregnant? 5 Ways to Improve Your Chances of Having a Baby!
Becoming a mother is a dream for many women, but sometimes it takes time and effort. If you are trying to conceive, don’t lose hope. There are simple ways to boost your fertility and increase your chances of getting pregnant.Here are five effective methods that can help to improve fertilityKeep a Healthy WeightYour weight affects your chances of getting pregnant. Being too thin or overweight can disturb your hormones and make ovulation harder. Staying at a healthy weight with the help of a hormone called leptin can balance your body, work better, and improve fertility.Eat Fertility-Friendly FoodsYour diet matters a lot. Foods rich in vitamins, minerals, and good fats can improve your reproductive health. Include leafy vegetables, nuts, seeds, whole grains, and healthy proteins in your meals. These foods contain vitamins A, D, E, K, magnesium, and calcium. They balance as well as support your hormones and improve the quality of your eggs.Manage Stress LevelsStress can affect your ability to conceive. It can disturb your hormones and make it harder for your body to prepare for pregnancy. Simple activities like yoga, meditation, or even a daily walk release hormones like dopamine in your body. Therefore, it can help you feel calmer and support your fertility.Tracking Your Ovulation CycleKnowing your ovulation days can help you plan better. Ovulation is the time when your body releases an egg, making it the best time to try for a baby. You can use ovulation kits, apps, or temperature charts to track your fertile days.Exercise RegularlyModerate exercise releases endorphins, which keep your body stress-free and boost circulation. This improves your chances of getting pregnant. However, avoid heavy workouts, as too much exercise can harm fertility. Focus on balanced activities like walking, swimming, or light yoga.These steps can help make your journey to motherhood smoother.Remember, every woman’s body is different, so results may take time.Stay positive, take care of your health, and trust the process. With patience and care, your dream of becoming a mother can come true.Source:-1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8634384/ 2. https://pmc.ncbi.nlm.nih.gov/articles/PMC6079277/ 3. https://www.nichd.nih.gov/health/topics/reproductivehealth
6 Foods to Boost Your Immunity This Winter!
Winter is here! To stay healthy during the colder months, it is important to strengthen our immune system. Eating healthy, exercising, and getting enough sleep are great ways to do this.Here are some foods to help you build immunity this winter:Blueberries: Blueberries have antioxidant properties that boosts the immune system. They contain a type of flavonoid called anthocyanin, which plays an essential role in building the respiratory tract immune system.Adding a handful of blueberries to your morning oatmeal or smoothie can really give your immune system that extra kick!Dark Chocolate: Besides being a treat for your taste buds, dark chocolate contains an antioxidant called theobromine. This antioxidant helps protect the body’s cells from damage caused by free radicals, which can lead to illness. Just remember, moderation is key. A small piece of dark chocolate can give you the benefits without overdoing it.Broccoli: Broccoli is one rich source of Vitamin C. It also contains antioxidants, such as sulforaphane which can support the immune system. Lightly steaming broccoli keeps its nutrients intact, so try adding it as a side dish to your dinner to get the maximum benefits!Spinach: Another leafy green that’s great for winter is spinach. Packed with nutrients like Vitamin C, flavonoids, and carotenoids, spinach not only boosts immunity but also helps prevent common colds. Make sure to cook it just a little to keep its goodness intact. You can add spinach to your soups, curries, or even a warm winter salad.Red Bell Pepper: Did you know they contain even more Vitamin C than oranges? That’s right! Vitamin C is a key player in building immunity, and red bell peppers are loaded with it. Stir-frying or roasting red bell peppers is a great way to preserve their nutrients and flavor—making them a delicious addition to any winter meal.Oranges or Kiwifruit: Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing. Vitamin C helps in reducing the duration of common cold symptoms and improves the function of the human immune system.Including these fruits in your breakfast or enjoying them as a snack can make a big difference in keeping those winter sniffles at bay.These 6 foods—blueberries, dark chocolate, broccoli, spinach, red bell peppers, oranges, and kiwifruit—are not only delicious but are also powerful allies in building your immunity this winter. So, make sure to include them in your diet and stay strong against the seasonal colds.Source:- https://www.medicalnewstoday.com/articles/322412#which-foods-boost-the-immune-system
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