health and fitness

sun bathing means the activity of sitting or lying in the sun, especially to tan the skin. sun light is necessary for our health. without sun light life cann't be imagineable. Excessive exposure to the sun can harm our skin. But sun exposure can help to make body vitamin.D naturally. Although vitamin.D is present in some foods such as fish, egg yolk, milk but this is not sufficient for our body needs. That's why sun bathing is essential for our daily routine.  Benefits of sun bathing 1. Reduced depression  Sun light triggers the brain to produce serotonin, a hormone that helps to reduce depression. spending time in sunshine will help to boost mood. 2. Better sleep Sun bathing will helps to improve the sleep capability of body. 3. Bone health Sun light is full of Vitamin. D , vitamin D helps to absorb more calcium in the bones. As we know that calcium is necessary for bone health, it prevents the osteoprosis and arthritis. 4. Boost immunity

                                                            Avocado Avocado is green pear-shaped fruit also known as alligator-pear or butter-pear. It is loaded with vitamins, anti-oxidants and fats. It is enriched in mono-unsaturated fatty acids (MUFA). Avocados are  a great source of nutrients, including: Folate. Magnesium. Potassium. Riboflavin (Vitamin B2) Niacin (Vitamin B3) Pantothenic Acid (Vitamin B5) Pyridoxine (Vitamin B6) Vitamin C Amount Per   100 grams 1 cup, sliced (146 g) 1 cup, cubes (150 g) 1 avocado, NS as to Florida or California (201 g) 1 cup, pureed (230 g) 100 grams Calories   160 % Daily Value* Total Fat   15 g 23% Saturated fat  2.1 g 10% Polyunsaturated fat  1.8 g Monounsaturated fat  10 g Cholesterol   0 mg 0% Sodium   7 mg 0% Potassium   485 mg 13% Total Carbohydr...

  Introduction of kiwi kiwifruit is also known as chinese goose berry. It is a small berry of fuzzy brown exterior and green sweet and tangy edible flesh. It is enriched in vitamin C, vitamin K, vitamin E, folate, anti-oxidants and potassium.                                                                 Nutritional Contents     Nutrient Amount in 1 kiwi (69 g) Daily adult requirement Energy ( calories ) 42.1 1,600–3,000 Carbohydrates (g) 10.1, including 6.2 g of sugar 130 Fiber (g) 2.1 22.4–33.6 Calcium (mg) 23.5 1,000–1,300 Magnesium (mg) 11.7 310–420 Phosphorus (mg) 23.5 700–1,250 Potassium (mg) 215 4,700 Copper (mcg) 90 890–900 Vitamin C (mg) 64 65–90 Folate (mcg) 17.2 400 Beta carotene (mcg) 35.9 No data Lutein & zeaxanthin (mcg) 84.2 No data Vitamin E (mg) 1.0 15 Vitamin K (mcg) 27.8 75–120 Benefits...

 Beetroot is scientifically called as " beta vulgaris". Its is also known as red beet, garden beet. Beetroots are enriched with fibers, manganese, vitamins, potassium, iron. Beetroots can be used as raw or cooked or pickled. There leaves are also used in salads. They contain: Calories:  43 Water:  88% Protein:  1.6 grams Carbs:  9.6 grams Sugar:  6.8 grams Fiber:  2.8 grams Fat:  0.2 grams Benefits of beetroots * They help to maintain blood pressure. They lower the blood pressure upto 4-10 mmHg periodically. * They help to fight inflammation. * Beetroot contain fibers that helps to improve the working capabilities of digestive system. * Beetroot helps to improve the brain functions, as cognitive and mental functioning of brain decline with age. * Beetroot contains anti-oxidants that why they help in beating cancerous cells. * Beetroot juice helps in weight loss. * They can be used as different food products like beetroot juice, beetroot salad, bee...

💗Chia is an edible seeds that are obtained from flowering plant salvia Hispania. Although they are small in size but they are rich in omega-3 fatty acids, vitamins, fibers and anti-oxidants. "chia" means strength and people used them from years to boost up their immunity level. BENEFITS * They are rich in anti-oxidants. Anti-oxidants are very beneficial for our health like they help to slow down aging process, they also help to prevent the cancerous cells.  * Chia seeds enriched with fibers, fibers help in weight gain. They help to make your gut healthy as well.  * Omega 3 fatty acids helps to slow down the depressions, risk of heart disease and improve sleeping capacity.  * Proteins are building blocks of human body. Chia seeds are basic source of proteins.  * Our body needs calcium in high amount as its helps in the development and strengthening of bones, nails, hairs. chia seeds enriched in calcium helps our body to fulfill the calcium needed

Detox water for weight loss   Detox water is the water that contain fruits, vegetables or herbs. It is also known as fruit  infused or fruit flavored water. Detox water is made by inf using fruits and vegetables so it contain little amount of calories. The most important detox water is "lemon detox" or "master cleanse". Detox water replaces soda drinks to some extent that's why it is also used in weight loss. Here are some types of detox water that can be used in weight loss. Lemon Cucumber Mint Detox water            Ingredients: 6 cups water                                              3 large lemons 8 sprigs mint 1 large cucumber     Ice             Instructions               Fill up the jug with 6 glass of fresh water. Squeeze the juice from 2 lemons i...

Dietary Proteins   Proteins are building blocks of cell in the body. These proteins also help to maintain bones muscles and skin. Proteins are present in meat, beans, dairy products. It is essential for us to take proteins on regular basis as our body does not store them.    Protein sources Beef Dairy products (Milk, cheese) Eggs Nut Fish Soy Wheat Corn Beans Rice Lentils Chickpeas. Benefits of Proteins Protein intake increases the muscle mass as they are building blocks of muscles. It also help to gain weight for skinny people. Proteins help to increase  bone strength specially in women to prevent osteoprosis. It increases the metabolism. Proteins decreases the blood pressure thus prevents the risk of heart diseases and chronic kidney disease. It helps to repair body after injury. Proteins also help to make red blood cells that carry oxygen. Proteins also helps to regulate hormonal level. Dose Teenage boys and men need three daily servings for a total of seven ounce...

Vitamin B 12 Introduction Vitamins are organic compounds that are essential for growth and maintenance of life. These vitamins are obtained from different kinds of food.Vitamins include A, B,C,D,E & K. They  further contain different types. Vitamin B  Vitamin B are important to create new blood cells and helps to maintain the brain and skin cells. It can be further divided into different types such as: Thiamine (Vitamin B-1) Riboflavin (Vitamin B-2) Niacin (Vitamin B -3) Pantothenic acid (Vitamin B-5) Vitamin B-6 Biotin (Vitamin B-7) Folate (Vitamin B-9) Vitamin B-12 Vitamin B-12 Vitamin B-12 is water soluble vitamin that is present in some foods and also added as dietary supplement and prescription medication to diet. They are also known as cobalamins. Methyl cobalamin and deoxyadenosylccobalamine are present in active forms in human. Sources Beef Fortified cereal Yeast Fish Milk Eggs Yogurt Chicken breast Importance Vitamin B -12 is important for red blood cells preparat...

Role of Vitamin C in Corona Treatment   Vitamin C is rich source of anti-oxidants, that prevents the free radical produced in the body. Anti-oxidation property of vitamin c prevents cytokine induced damage to lungs. In COVID-19 inflammation of lungs occur and even it may cause death, cytokines are produced by the cells in response to infection and hence it may cause inflammation. Interesting fact It may be seen that now -a-days people believes that vitamin c supplementation may help to treat COVID-19 but even high doses of Intravenous Vitamin C does not treat COVID-19. It should be clear that Vitamin C does not treats corona virus, it only helps to improve immune system of the body that helps to recover patient. Effect of Vitamin C on Immunity Vitamin C helps to boost immunity in following ways: Vitamin C can improves the function of phagocytes, transformation of T lymphocytes and helps in production of interferon. Anti-oxidation property of Vitamin C helps to prevents inflammation...

Benefits of Vitamin C    Sources of Vitamin C  Follwing are some major sources of Vitamin C Broccoli Kiwi Parsely Lemon Mustard Spinach Lychees Papayas Strawberries Oranges Papayas Kale Peas Benefits of Vitamin C  Vitamin c helps to boost immue system. Vitamin c controls blood uric acid level thus it help in preventing gout disease. Vitamin c increases the iron absorption thus prevents anemia. Vitamin c helps to protect memory and thinking, as lower level of vitamin c increases the risk of dimentia. Vitamin c helps to protect eye disease such as cataracts. Vitamin c is also considered to control high blood pressure. Vitamin c helps to prevent cancer by blocking the damage caused by free radicals. Vitamin c prevents LDL (bad) protein thus prevents the hardening of arteries and decrease the risk of heart attack. Repair the bones, cartilage and teeth. Side effects of Vitamin C High doses of Vitamin c can cause Hyperoxaluria (Increased excretion of oxalic acid in urine)....

Anxiety Treatment   Anxiety means extreme fear or worry. Everyone can suffer from anxiety. People usually treats anxiety patients by taunting them, by this their may be worsen. Learn to be kind to others and treat them with love. Here are someways to reassure someone with anxiety. Ask them that you love them that's why you are here. Ask them that they don't need to explain themselve to you. Try to validate how the person's feelings Ask them to breathe slowly with you. Ask them that you are there for them, they are not alone. Ask them you're not allowed to feel this way, even if you don't know why. Ask them how can i better support you when you feel like this? Stop asking them that they are overreacting .

Egg Allergy   Egg allergy is one of the most common food allergies in children. Research have shown that almost 70% of children will get rid of this allergy at the age of 16. But it may appear later in life. Symptoms: Digestive problems such as cramps, nausea and vomitting. Running nose and sneezing. Skin inflammation.                                                                                                                                                                          Causes:  The main reason behind egg allergy is that the body's immune system...

HOW TO GAIN WEIGHT Gaining weight is as difficult for someone as loosing for others. Normal body weight is very essential for healthy life style, as low body mas index (BMI) leads to many fatal consequences. Being under weight is 2-3 times more common in girls or women as compare to men. Being under weight may cause many infections, osteoporosis and fertility problems.  Here are some ways to gain weight  Proteins smoothies :  Drink home based protein smoothies such as chocolate banana nut shake,vanilla berry shake,caramel apple shake, vanilla blue berry shake. These smoothies can be made just by mixing fruits with milk. Milk: Milk is a rich source of  calcium, fats, vitamins and minerals. These all help in build muscle. Red meat: Red meat is a good source of proteins. Try to eat  lean meat but both fatty and lean meat can be used to gain weight. Potatoes and starches:  Potato are rich source of starch . Eat other source of starch such as sweet potatoes, oat...

PERIODS CARE IDEAS      Many girls /women needs special care during their periods cycle. They suffer from PMS ( Premenstrual syndrome), which includes moodiness, sadness, anxiety, bloating and acne. So they need some special type of care such as food, exercise, massages . Foods to eat                                                                                                                                                                                                        ...

Benefits of Travelling    Travelling is the best thing you'll ever do in life. Travelling changes you physically and psychology. Let discuss few benefits of travelling. Understanding of other culture                                                                                                                                                                                              Travelling develops empathy and deeper understanding of different cultures. It will also find out what makes our culture unique...