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Vitamin supplements can form an essential part of a good food health vitamin intake for people who are unable to obtain their vitamins from their normal diet.
It is also worth remembering that the good food health vitamin intake for a person varies throughout their life depending on their general health.
Eat Carrots To Stay Young
Your granny wasn’t kidding when she nagged you to eat carrots for healthy eyes.
While carrots are good for your eyes, they also promote healthy skin, delay ageing and even prevent cancer. Initially used as medicine, carrots are commonly found in orange colour. But they are also available in yellow, red, white and purple hues.
Several studies show that certain properties in carrots help reduce the risk of lung, breast and colon cancer.
The beta-carotene in carrots is converted to vitamin A in the liver, which is then transformed in your retina, to rhodopsin — a pigment that improves night vision. Beta-carotene is also known to protect against macular degeneration and senile cataracts.
Carrots help slow down the ageing of cells and also work as an antioxidant.
Want to improve the quality of your skin? The vitamin A present in carrots protects your skin from sun damage and even prevents premature pigmentation, wrinkling, dry skin, acne and uneven skin tone.
You can also use boiled or mashed carrots on cuts and bruises to prevent infection.
Foods That Help You Get Better Scores
What you eat goes a long way in maximizing your exam performance say experts
For all those teens who’ve been told by sceptics, “Nothing will help you at the nth hour“, here’s some good news. What you put into your mouth in fact, can. Experts trained in nutrition and memory enhancement vouch for the connection between diet and brain performance. Mirror gets those in the know to tell you how to go from ‘sailing through’ to ‘maxing’ by making gentle changes in what you eat.
Eat eggs, cottage cheese for choline
Eggs, beans, seeds and nuts are protein-rich foods that your body uses to manufacture amino acids. Amino acids are precursors to neurotransmitters (specialized brain cells) that help you maintain mental acuity and motivation.
Eat at regular intervals to keep nutrient and energy levels stable. Fruits and vegetables help rehydrate and replenish the body, thus ensuring that you don’t feel sleepy after a meal.
Never go for an exam on an empty stomach. Quench your thirst with water, coconut water, fresh fruit juices, milk and anti-oxidant-rich green tea. Avoid caffeine and sugar. Before and during exams, make breakfast your most important meal of the day. Energy-giving oats, cottage cheese, brown rice poha, eggs etc. make perfect breakfast eats because they contain a nutrient called choline, which helps cognitive performance and improves memory.
For lunch have foods with a low glycemic index — steamed green moong sprouts, namkeen oats with vegetables, chicken soup, curd, multigrain chapatis (soya flour, chana flour, oats, barley and normal atta) or brown rice pulao.
For a healthy evening snack, have a bowl of fruit chaat, murmura chaat, roasted chana, roasted moong, almonds and walnuts with two dried figs. Avoid starchy vegetables (potatoes, yam) because they’ll make you lethargic and cause bloating. Your best options are bottle gourd, carrots or methi with chapati. Vegetable/ fruit raita gives you calcium, water and protein.
Sip lime juice to keep neurons running
When studying, the brain craves high fat and high sugar foods, which is why when stressed, students tend to eat processed snacks. They must make an effort to structure what they eat. Complex carbs like ragi, brown rice, whole wheat should become part of lunch and dinner. Glucose is the main fuel of the brain.
But providing it slowly into the bloodstream through complex carbs is key. You can also try sipping on a tall glass of lime juice with 1 tbsp (no more) of glucose and a pinch of salt every three hours. This hydrates the brain and keeps your neurons running. Eat a fruit every four hours (pomegranate, sweet lime, guava, watermelon and banana).
I’d also recommend two cups of mild green tea with honey (11 am and 4 pm) because it increases alpha wave thinking and calms stressed nerves. Milk (or curd) for its calcium content is a must-include. The best in between study snack is five almonds, five pistas and five raisins, had every two hours.
Health benefits of Banana
Rich in nutrients including vitamins A, B, C and E along with minerals like potassium, zinc, iron, etc, banana is a strong source of energy. Here are some other health benefits of this versatile fruit.
Controls blood pressure: According to research, the potassium in this fruit keeps the blood pressure levels in check and it can also help decrease its levels.
Improves brain power: A good source of vitamin B, banana helps perk up nerve function and boosts learning abilities.
Decreases the risk of stroke: According to studies, regular consumption of a banana helps reduce the occurrence of stroke. Rich in antioxidants and dietary fibre, consumption of bananas is also said to reduce the risk of cancer.
Maintains bones: Probiotic bacteria present in bananas is known to absorb calcium in the body. Hence, it helps in building better bones.
Enhances digestion: The priobotics in banana help produce enzymes that enable absorption of nutrients, thus enhancing the digestive ability and preventing unfriendly bacteria from harming the body. Astringent in nature, raw bananas are effective in treatment for diarrhoea.
Relieves constipation: Pectin found in bananas helps to alleviate constipation and improves bowel function.
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Calcium-Rich Foods For Your Bones
Include these calcium-rich foods in your diet to maintain healthy bones and joints.
Milk: Milk is the best source of calcium, not only for children but also for adults. Moreover, the calcium is in a form that can be easily digested and absorbed by your body.
Yogurt: High in protein and containing healthy bacteria for your gut, yogurt is said to offer 400 mg of calcium in a single serving. Choose non-fattening flavoured yogurt for a satisfying and healthy snack. Besides milk and yogurt but dairy products like cheese is also a good dose of calcium.
Leafy greens: Many vegetables, especially the leafy green veggies, are rich sources of calcium. Opt from spinach, turnip, kale, romaine lettuce, celery, broccoli, cabbage, asparagus and mushrooms or toss all of them into a salad.
Beans: For another rich source of calcium, try kidney beans, white beans or baked beans.
Herbs and spices: Herbs like basil, thyme, cinnamon, mint and spices like garlic not only enhance the flavour of your food but also provide calcium to your body.
Oranges: Citrus fruits like oranges are not only rich in calcium but also contain vitamin D that is essential to absorb the calcium in the body. Have it as a fruit or squeeze out its juice and have it as a breakfast.
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Drink Coconut Water For Glowing Skin
Got dull, lifeless skin? While skin texture is mostly hereditary, there is a lot you can do to improve it.
The effect of diet is seriously underestimated in beauty care. While consumption of fruits and fruit juices is said to be good for the skin, it is best to avoid oily and masala rich foods. While orange juice has been voted the best for skin, not many are aware of the benefits of coconut water when it comes to skin care.
The liquid, considered the purest one after water, hydrates the skin, making it look more youthful and supple. Studies say that the antioxidants and cytokinins present in coconut water have an age defying effect on skin. The nutritious value of the drink has always been acknowledged. If you are feeling weak or have stomach problems, drink coconut water for an energy boost.
An advantage it has over fruit juices is that you can easily have a glass a day since it is almost entirely fat free and sugar free. There are also studies which say that coconut water dabbed on skin has a positive effect. However, there are no studies to prove this.
Well, drink coconut water every day and watch your skin glow!
For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks
