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Healthy Fruits That You Should Eat

Ms. Swati Kapoor, Dietitian/Nutritionist
Apples, oranges, bananas, kiwis, grapes, strawberries, and papayas take your pick and take a bite, because these healthy fruits are great for your health. There's no doubt that eating fruit is important to our overall health and well being. Incorporating fruit into our diet, gives our digestive system more powerful benefits through vitamin intake and improved digestion. Looking at the nutrition of fruit, most fruits are a great source of fiber, potassium, vitamin C and folate and so much more. Their nutrients help guard against disease, lower rates of heart disease, stroke and high blood pressure.Here is the list of healthy fruits and their wonderful health-boosting benefits:Apples: “An apple a day keeps the doctor away”…but why? There are many reasons why you should eat apples. Apples are high in fiber, specifically a soluble fiber called pectin, which targets and clears away LDL, the bad cholesterol. Many of the beneficial compounds of apples are contained in the skin, including high levels of phytochemicals, which have antioxidant and anti-inflammatory properties.Banana: Banana is a very healthy fruit. Banana is very much a staple fruit of India. One of the great things about bananas is that it is not only delicious but is also cheap and available throughout the year unlike other fruits. This healthy fruits is loaded with potassium, which can lower your blood pressure, and is one of the best sources of Resistant Starch, a healthy carbs that fills you up and helps to boost your metabolism. They’re also high in fiber, which means they’ll keep you fuller for longer.Pomegranate: Pomegranate is another healthy fruit that you should eat everyday for your overall health. Pomegranates are rich in antioxidants; it can keep bad cholesterol (LDL) from oxidizing and hence prevents atherosclerosis. Consumption of pomegranate can prevent and slow down Alzheimer’s disease. Regular intake of pomegranate juice is highly beneficial for people suffering from heart disorders.Guava: Guavas are often regarded as one of the healthy fruit and also one of the "most nutritious fruits." Guavas are low in calories and fats but contain several vital vitamins, minerals, and antioxidant poly-phenolic and flavonoid compounds that play a pivotal role in prevention of cancers, anti-aging, immune-booster. Guavas are very good sources of vitamin A, the nutrient best known for preserving and improving eyesight also regular guava consumption can also do the skin good through its vitamin E content. Vitamin E helps maintain healthy skin through its antioxidant properties. Eat this healthy fruit in your daily lifestyle and stay healthy.Pineapples: Pineapples are some of the most popular tropical fruits in the world. This healthy fruit is sweet, juicy, and delicious. More importantly, they are very healthy and nutritious. Since pineapples are rich in vitamin C, it can fight off viruses that cause cough and colds. Even when you are already infected with such ailment, pineapples can help you. Pineapples are also popular for their ability to build and maintain strong bones.Papaya: Another healthy fruit is Papaya. It is a rich source of antioxidants, phytonutrients, vitamins, minerals and special digestive enzymes that have a remarkable effect both internally and externally. Papaya has anti-inflammatory properties and anti-cancerous properties. The anti-inflammatory properties in papaya will help reduce pain for those suffering from arthritis, edema and osteoporosis. Papaya helps prevent constipation and also aid in digestion. Papaya contains the protein called papain which is a digestive enzyme that helps in natural digestion process. Regularly consuming papaya helps to relieve morning sickness and nausea.Include all these fruits in your daily diet and stay healthy and fit.

Are Fruits and Vegetables Fattening?

Ms. Swati Kapoor, Dietitian/Nutritionist
After repeatedly being told to stay away from sweets as they are fattening and can cause a lot of health problems, our brains have been programmed to think that anything sweet is fattening and bad for health. The big dilemma arises when we see fruits which are supposed to be good for health but then again are pretty sweet in taste. Our brain immediately calculates and logically interprets that it must be fattening as well! Well that’s how misconception and popular myths are generated, by a collective conscience! The interesting thing is that some foods actually contain no fat or extremely low fat content but are avoided because of the false belief that they contain too much fat and then there are those foods which don’t have fat themselves but promote fat storage in the body leading to weight gain. Fruits on the other hand even with their delicious sweet taste contain very low or no fat at all, kicking the popular notion out of the door.Let us give you a list of fruits which are ‘popularly thought’ to be fattening but are actually just plain full of health and not fattening at all! Bananas– Bananas are very nutritious and healthy just like any other fruit and it contains extremely low levels of fat. But the added bonus in case of bananas is the extra content of potassium in it, which promotes muscles growth and keeps the muscles working smoothly, thereby preventing spasms and crams. Ever known any dessert to do that? When bananas are ingested with milk they combine to become the greatest muscle food and end up promoting fat loss which is just the opposite of what you thought! So don’t wait just go bananas!To get more information, read this article are bananas fattening?.Mango– We absolutely love gorging on mangoes. But when we end up consuming 3 in one go and continue the pattern for the whole season, we end up putting on the extra mango weight making us think that mangoes have fat in them. Quite the contrary, mangoes have no fat in them at all. What they do have is carbohydrates, which provide energy to the body to function, now what happens when we take in too much energy and don’t work our bodies enough to utilize it? Our bodies convert them into fat and store them up for later use. Thus if you want to consume energy worth 3 mangoes a day make sure you work your body enough to use it all up otherwise you are just inviting the extra weight!Read more information on do really mangoes make you gain weight.Apples– If you don’t have apples in the form of apple pie or any other apple flavored dessert then you are not ingesting any fat at all. Apple provides such tools to your body that it can actually fight off even the risk of many diseases. So, an apple a day- literally keeps diseases at bay!Chikoo– Another fruit known for its sweet taste, hence obviously thought to contain fat is chikoo. But chikoo in all fairness has no fat whatsoever. It is loaded with fiber and good carbohydrates and remember what I told you about over fueling on too much energy. The same logic goes here too. The basic logic is that fruit sugars provide sustained energy, and fiber keeps you from getting hungry. Eating the fruit in moderation will make you healthy and not fat! Strawberries– When we say strawberries if all you can think of is the ice cream then yes that strawberry ice cream is fattening. But strawberry the small red fruit has absolutely no fat. What it does have is a wonderful flavor and plenty of antioxidants which helps in preventing the risk of serious diseases like cancer, it also keeps you youthful by delaying ageing.With that we cover the most popularly believed fattening fruit myths. To leave this topic with a fruit with actual fat content- Avocado, but the fat in avocado does wonders for your skin. So whenever you feel like indulging in something sweet go ahead with any fruit without any doubt. A fruit is way better than any other sweet dessert by a huge margin no matter which fruit. Now to clear the names of the innocent veggies who help in giving us so many essential nutrients and get a bad name anyway, thanks to our overindulgence and unhealthy means of cooking them. 1. Potato– We start off with the poor potatoes, the thing is when you fry anything you turn it into a reservoir of fat. So no surprises here when we hear that French fries and potato chips are full of fat and are unhealthy. In reality the potato itself contains no fat and can actually help you lose weight. So if you love potatoes, learn to eat them in a healthier and intelligent manner, and then you won’t have to worry about putting on weight at all.2. Broccoli– This is the healthier brother of cauliflower. It is loaded with numerous antioxidants and is one of the healthiest vegetables available. Plus no fat content at all, no wonder it is so regularly used in healthy salads and stir fries.Read to know salads for weight loss and health.3. Beans– So many different kinds of beans are available and you will be surprised to know that none of them contain any fat. They are actually very beneficial when trying to gain muscles and have a plethora of other health advantages included in the package. So don’t think twice before including beans in your meals.4. Lettuce– This is one of those foods which actually makes you lose weight as the body invests more calories in digesting this vegetable than it actually contains. Lettuce is full of water content. It’s because of this quality that it’s the primary ingredient for most salads.So, eat your vegetables and fruits without the fear of their fat content. They will help you lose weight, gain muscle and get fit and super healthy!

5 Fruits to Boost Your Health

Ms. Swati Kapoor, Dietitian/Nutritionist
Fruits are a major and natural source of  many vitamins, minerals, and other natural substances to protect you from chronic diseases. Fruits are available throughout the year and some are seasonal too.Here is a list of commonly available fruits that you can include in your daily diet to boost immunity to stay away from infections, with anti-oxidation properties to destroy free radicals.OrangeThis citrus fruit is rich in Vitamin C and Beta-carotene. Beta-carotene is a powerful natural antioxidant which helps to improve your skin and skin tone, which is one of its many benefits. Oranges are also rich in B-complex vitamins, and the potassium present in them helps control heart rate & blood pressure. Oranges are low calorie, and free of cholesterol and fats. They also help with weight loss and managing diabetes. GuavaThis tropical fruit strengthens and tones up the digestive system. It also improves the texture of your skin and helps in avoiding skin problems. It is rich in Vitamin C, antioxidants, dietary fiber and helps in treating male infertility. It has been associated with healing wounds and treating nose bleeding. Guavas contain four times the Vitamin C than an orange. AppleThe consumption of apples can help control weight gain, lower the risk of heart disease and fight cancer. Apples have an anti-oxidant compound that helps in preventing oxygen molecules from damaging individual cells. They help control weight gain, lower the risk of heart disease and fight cancer. Green apple: good for strong bones and teeth, aids in vision, anti-cancer properties.Yellow apples: good for heart and eyes, immune system, reduce the risk of some cancers. Red apples: good for the heart, memory function, lower risk of some cancers and to maintain urinary tract health. PapayaPapaya improves digestion and stomach disorders. It has anti-inflammatory and anti-cancerous properties and is helpful in blood cleaning, jaundice, eyes and beauty care. It is also rich in Vitamin A. Regularly consuming papaya helps to relieve morning sickness and nausea. BananaThe Vitamin C present in Banana helps the body to defend and heal against infections. This vitamin is valuable in the synthesis of the connective tissue, absorption of iron and the formation of blood. They also contain potassium. Potassium is a mineral that helps in the building of muscles and protein synthesis. No other fruits contain more digestible carbohydrates than bananas. Our body burns off calories from carbohydrate more easily and quickly than calories from fat or protein.Bananas contain three natural sugars- sucrose, fructose, and glucose along with fiber. A banana thus gives an instant and substantial boost of energy. Eating natural food with lots of Vitamins and minerals is the first step towards healthy living. Try and see for yourself.

9 Wonder Foods for Diabetics

Ms. Swati Kapoor, Dietitian/Nutritionist
Eating foods with whole grains, fresh veggies, fruit & protein is a key to good health. And it becomes even more important if you are suffering from something like diabetes. As a diabetic, it is even more essential to watch what you eat, and take all possible steps to control your blood sugar levels. To help you manage your diabetes, here’s a list of 9 wonder foods that research has shown to be deeply beneficial in managing your blood sugar & helping you live healthier! These foods are packed with powerful antioxidants, minerals, vitamins, fiber and most importantly they are familiar and easy to find. Chances are, that to find them, you don’t have to hunt down specialty grocery stores as they are easily available in your kitchen. Diet plan for the diabetic must include the following foods:AmlaFor those suffering from diabetes, Amla is a good source of Vitamin C, which is required for repairing of pancreatic tissues. It also further prevents the damage of insulin producing cells. Amla contains chromium that regulates the carbohydrate metabolism in your body. Consumption of amla may make your body more responsive to Insulin. You can have one raw amla once in a day, but avoid processed forms of amla, especially those that have added sugar, as they can aggravate blood sugar levels.Get to know more about healthy sugar levels. GarlicGarlic has several health benefits and is not limited to a particular disease only. But, for a diabetes patient, regular consumption of garlic can help in increasing the amount of insulin released that regulates blood sugar levels. The sulphurous compounds present in garlic play a vital role in increasing insulin levels. Garlic has the potential of lowering the effects of complications developed because of diabetes. Research has shown that it also reduces bad cholesterol, fights infections and aids blood flow. SpinachThe American Diabetes Association has confirmed spinach as a super food for diabetics. Vitamins and minerals content found in spinach lowers glycemic index. This almost zero calorie dark green leafy food stabilizes blood sugar levels and is very low in carbohydrates. Spinach contains 40% of your daily requirement of magnesium and people suffering with type 2 diabetes often have low levels of magnesium. So it becomes important for them to include spinach in their diet to regulate blood sugar levels and lower blood pressure. Spinach can be included in raw form as a replacement of lettuce in salads or sandwiches or can be cooked in a variety of healthy dishes. Fenugreek SeedsFenugreek is an excellent source of high soluble fibre, which slows down digestion and absorption of carbohydrates to lower blood sugar levels. Several clinical trials have proved that fenugreek seeds can show significant improvements in the metabolic symptoms of both type 1 and type 2 diabetes. It improves glucose tolerance and also lowers blood glucose levels. Including fenugreek seeds in your daily diet may reduce the absorption of fat and cholesterol, thus providing additional cover against heart diseases and obesity. Lauki (Bottle Gourd)Bottle gourd or Lauki contains 92% water and the remaining is only fiber, which makes it an easily digestible food. It has negligible amount of glucose and sugar related compounds, which makes it an ideal food for diabetics. Including lauki in your daily diet helps reduce blood sugar levels. Drinking a glass of bottle gourd juice everyday has proved to be highly beneficial for diabetes patients.Read more on health benefits of eating lauki. Fiber Rich FoodsIncluding high fiber foods, particularly the ones rich in insoluble fiber, can lower the risk of type 2 diabetes. Fiber found in oat bran, legumes (dried beans, peas and lentils), apples, carrots, etc. slows sugar absorption process and improves your blood sugar levels. Because fibrous foods are digested slowly, they keep on releasing glucose into the bloodstream, which help control spikes in the blood sugar levels. AlmondsAlmonds have always been touted as an excellent source of Vitamin E and magnesium, which diabetes patients are likely to be deficient in. Additionally, almonds contain a good amount of fiber, protein, calcium, phosphorous, iron and monounsaturated fats. Studies have shown that consuming almonds with high glycemic index food lowers its glycemic index and also lessens the rise in blood sugar levels. Karela (Bitter Gourd)Diabetics have always been prescribed to include Karela juice in their diet. But the question is why it is so important? Karela is rich in hypoglycemic compound, which lowers sugar levels in blood. Regular consumption of Karela juice significantly improves glucose tolerance without giving any spike to insulin levels. TurmericTurmeric has been known for its several healing abilities, but what you may not know is that it also helps in regulating insulin in the body. A pinch of turmeric in your daily diet balances blood sugar levels, prevents development of insulin sensitivity, boosts immunity, reduces body fat, and prevents infection, thus helping in prevention and cure of diabetes. Hence include these foods and prevent the lifestyle diseases for healthy living.

What You Must Eat to Beat Colon Cancer

Dr. Sunny Jain, Oncologist
Colon is a part of the large intestine where water and salts are absorbed from the semi-digested food before wastes are thrown out of the body in form of stool.Colon cancer is uncontrolled growth of cells in the large intestine that takes the form of tumor and destroys normal tissue cells surrounding it.Myriad researches have shown a strong correlation between diet and colon cancer. Experts believe that Colon Cancer can be prevented with the help of correct diet. A diet lacking in fiber, full of fat and red meat supplemented with heavy alcohol consumption greatly increases the risk of colon cancer. Here is a checklist of foods to eat and avoid to beat colon cancer.Say no to processed foodsWhite bread, biscuits, a teaspoon of sugar in your morning tea and mostly all the packaged ready to eat foods at the local grocer are highly processed and lack any kind of nutritional value.Fresh Fruits and VegetablesThe American Cancer Society recommends a minimum of five servings of fresh fruits and vegetables every day. To fight colon cancer, the ideal servings should be more than nine. Berries,Cherries, raw or slightly cooked cruciferous veggies such as cauliflower,broccoli and green and purple cabbage are among the top recommended fruits and veggies. Microwaving veggies should be avoided, as it destroys the cancer protecting flavonoids.Whole GrainsAmerican Institute of Cancer Research recommends inclusion of variety of whole grains such as Whole-wheat, Brown rice,Millet, Barley, Buckwheat, Sorghum, Maize and other grains in our daily diet to fight cancer. Whole grains are a great source of trace minerals and health promoting phytochemicals.Herbs & SpicesGinger, Turmeric and Garlic are the everyday spices that have been the center of numerous research due to their amazing cancer fighting properties. Ginger reduces inflammation and soothes the digestive tract. Some studies show that ginger may be stronger than chemotherapy in fighting cancer cells. Turmeric interferes with the cellular process of cancer and stops its development. Garlic has active compounds that activate the immune systems natural defenses against cancer. These super spices and herbs not just boost the flavor of food but have amazing medicinal properties too.Nuts & SeedsNuts and Seeds contain high amounts of lignans - the super anti-oxidants that help fight cancer. They are rich in Omega-3 oils and proteins. Include nuts such as Walnuts, Brazil Nuts, Almonds, and Cashews in your daily diet. The top recommended seeds to fight cancer are ground flax seeds, Chia seeds, Hemp seeds, Sunflower seeds, Pumpkin seeds and Sesame seeds.TeatimeBoth black and green teas have cancer-fighting properties. However, boiling tea destroys its anti-cancer properties. The correct way to make tea is to brew it for a few minutes in hot (never boiling) water and sip it with a dash of fresh lemon juice and honey.Cancer can kill, but remember that the number of people who survive to tell increase every day.

Dentistry - No More a Matter of Pain

Mandavi Waghmare
Do our teeth really matter to us ?Is our mouth only a route to the stomach, or an organ to satisfy our hunger pangs or to feed or irresistible gluttony. Or do our teeth do some visible talking. Doesn’t that lovely smile convey a thousand messages, and those glistening teeth make some eyes sparkle.That's the beauty of a healthy dentition and oral cavity. So why are we in this discussion what is it that I am trying to convey.Here’s an incident to narrate, I just had a patient drop into my OPD with a request to get some teeth replaced. OH! What a poor oral hygiene, brutally destroyed dentition and some missing teeth too. On asking few questions i realised he was least bothered about his dentition. The teeth were just meant for chewing as long as all present or a few gone. This person had knocked off every tooth that troubled him of pain. It was just a “no time factor”or the shear fear of a painful treatment.Is this ignorance or mere laziness . Why is a dentist thought of only after a painful episode? Why is the society reluctant to undergo the best of treatment? Why don’t we invest in our 32 pearls?Lets us take a walk on the road to dentistry. With the changing scenario and advancement in technology it has an array of services  to offer. A solution to every problem faced in the past. Right from Implants to Lasers, clear aliners to smile designing, dental treatment is no more a subject of pain. Have a missing tooth opt for an implant. People have metal lodged in their knees, hips, arms, heart. Then why fear this tiny screw that helps you get back your lost tooth.Surgery of the gums, lips, cheek, tongue  can be easily done with lasers, what a painless and bloodless experience and a bonus faster healing too!The traumatic braces, oh no never! The recently launched clear aligner make teeth alignment a pleasurable experience.Root canal therapy too has become painless and faster with rotary instruments. There are many more technically advanced facilities available in modern dental treatment, why not ask for it.A beautiful smile is not a virtue of a celebrity or some model. It has to be seen on every lip. Imagine you being greeted by a sparkling smile right in the morn. Wow! What a day to begin. So why not respond with the same sparkle. Dentistry has moved a long way in providing painless treatment options and many more different choices of therapies thus making life easy. Its just the time to give your dentition that high five and smile back at it.

No More Sweaty Palms!

Anchal Shah
Excessive hand sweating (sweaty palms) , clinically called as palmar hyperhydrosis affects people in day to day life. Excessive, uncontrollable sweating of the palm is annoying, embarrassing and confidence wrecking problem. Although not life threatening, it leads to disturbance at work, slippery hand shakes, also has negative impact on social life, career and education. Sweaty palms can be distressing and can have serious impact on life.First and most commonly used treatment is Antiperspirants .Advantage is they are non invasive , u have to apply on top layer of your skin. Remember, deodorants don't help in in decreasing sweat in any body area. Many kinds of antiperspirants are available in market. Regular or mild products available without prescription don't give much relief. Stronger formulations are available and can be tried. Choose prescription strength antiperspirants containing "aluminium chloride hexahydrate." Aluminium Chloride based antiperspirants block sweat glands to control sweating. Ask your dermatologist for these. Follow these tips while using anti perspirants:Apply antiperspirant at night before going to bed.Apply to completely dry skin.Wash that area in morning.Never wrap or occlude hands when you have antiperspirant on them because it can irritate your skin.Other quick tips to control sweating:Wash your hands frequently , wash them when amount of sweat starts bothering you, then thoroughly dry them off with a towel.Use alcohol based sanitiser (not antibacterial) when you can't wash your hands with water. Alcohol will temporarily dry up the sweat.Dust your hands with talcum powder  or corn starch. It helps in absorbing sweat and give your hands a better grip. .Avoid wearing hand gloves to cover sweaty palms because hand gloves will make your skin sweat more.Since, stress can be a big factor in increasing sweating, opt for stress management options. Stay relaxed, excessive sweating is often triggered by stress and anxiety.Avoid factors that trigger sweating like alcohol, spicy food, stress, medications etc.Medical treatment options include Iontophoresis, Oral medications, Botox injections, Sympathectomy. If above tips are not helping you, contact your Dermatologist to guide you further treatment options.STOP SWEATING, START LIVING

Are Egg Yolks Healthier Than Egg Whites?

Ms. Swati Kapoor, Dietitian/Nutritionist
Eggs are amongst the healthiest natural foods. They are a power house of nutrients. In fact, two eggs a day can take care of a lot of our daily essential nutrient requirement. But many of us feel that the egg yolk is unhealthy and stay away from eggs for that reason. Those on a weight loss diet, discard the egg yolks from the whole egg and only eat the white (which according to many contains most of the protein, which is not entirely true). Here we will highlight the benefits of the egg yolk and egg white by comparing their nutritive values.Egg whites are slightly higher in protein content than yolks. Egg white contains around 3.6 gm while yolk has 2.7 gm of protein. So if you are avoiding the yolk, you are basically throwing away 40% of the protein content of the egg. Egg whites are very low on calories, i.e., 17 calories, while the yolk contains around 59 calories. Egg whites are rich in sodium, i.e., 55 mg of sodium per single egg white, whereas an egg yolk contains 8 mg of sodium per egg yolk.In case of fat, an egg white contains .06 gm of fat and no saturated fat, where as an egg yolk contains 4.5 gm of fat and 1.6 gm of saturated fat. The same is with the cholesterol content. Egg white contains no cholesterol while the egg yolk contains 210 mg. An egg white has 0.24 grams of carbohydrates, where as an egg yolk has 0.61 grams of carbohydrates.The yolk contains 100% of the carotenoids, essential fatty acids like omega-3 fatty acid DHA and omega-6 fatty acid arachidonic acids. It even contains vitamins A, E, D, and K. The white does not contain any of the above mentioned nutrients.The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the B5. The white does not contain more than 90% of any nutrient, but contains over 80% of the magnesium, sodium, and niacin.The yolk contains between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.As you can tell, eating an egg yolk is almost equivalent to consuming a multi vitamin. Also, research has shown that eating 4 or less egg yolks a week does not affect the heart in any way. The next time, do think twice before discarding an egg yolk.