Officials of the Women Development and Child Welfare (WD&CW) Department will supply nutritional diet for one week to about 15 lakh Anganwadi children, pregnant, and lactating women in the State during the lockdown period.

The Anganwadi workers and helpers will visit homes and deliver the diet to the beneficiaries. Instructions have been given to complete the exercise by Tuesday in all districts, said WD&CW Director Krithika Shukla.

Government has been supplying the diet to children enrolled in Anganwadi Centres (aged between three and six years), registered pregnant women, and to lactating women up to six months post delivery in the State.

As many as 8.7 lakh pre-primary school children were enrolled in 55,670 Anganwadi Centres in Andhra Pradesh. In all, 6.5 lakh pregnant and lactating women enrolled in the centres will get the nutritional diet. All the district-level officers should treat the instructions as most urgent and expedite the distribution process immediately, Ms. Shukla said on Tuesday.

Speaking to The Hindu, WD&CW Krishna District Project Director (PD) K. Uma Rani said 500 gm of rice, 200 gm of red gram, 50 ml edible oil and seven eggs will be given to each child for a week.

For pregnant and lactating women, one kg rice, 250 gm of red gram, 125 ml of oil, 14 eggs and 1.5 litres of milk will be supplied per head till March 31. We request the beneficiaries to make use of the facility. Our staff will visit homes and deliver the provisions. Alternatively, beneficiaries can directly visit their respective Anganwadi Centres and collect them, Ms. Uma Rani said.

The decision has been taken to prevent malnutrition among children and mothers. The Regional Joint Directors (RJDs), Project Directors (PDs), Child Development Project Officers (CDPOs) and supervisors will monitor the delivery system, Ms. Shukla said.

However, officers, staff, the Anganwadi workers, and helpers were instructed to take all steps to prevent the spread of Coronavirus while supplying the rations in the villages, she added.

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A.P. Govt. to supply nutritional diet for 15L Anganwadi children in the State during lockdown - The Hindu

Hemp: The secret to healthy diet, glowing skin

New Delhi, March 24 (IANSlife) Hemp is a plant from the Cannabis family, which is used particularly for creating a variety of industrial products, ranging from clothes to bags, paper, skincare products, biofuel etc. The incredible benefits of Hemp have been ingrained in our lives for centuries.

Hemp Horizons, India''s first hemp seed processing and contract manufacturing company, released a new collection of everyday beauty and body essentials. Expert from the company reveals the secret to healthy skin and hair laden with the benefits of Sativa (Hemp). Sativa Hemp Nubs (Hemp Hearts, Hulled Hemp seeds)

This 100 percent pure and natural ayurvedic plant-based seeds can make you healthier and happier. Ayurvedic Sativa nubs are supreme quality dehulled (remove seeds hard shell) hemp seeds in India that can be enjoyed straight out of the bag. This high-quality storage proteins product houses a significant amount of all nutritious essential amino acids. Also, protein from hemp seeds is more digestible than meat, whole eggs, cheese, human milk, cow''s milk or any other high protein food. Price: 150gm: Rs 399 and 500gm: Rs 1099

Sativa Hemp Powder (Cold Milled Hemp Powder)

Hemp powder is a concentrated source of protein from hemp seeds. It''s completely free from dairy and lactose, vegan-friendly and a great addition to any healthy diet.

The powder packs a healthy punch of dietary fibre, chlorophyll, minerals, and antioxidants without any saturated fat, cholesterol, sodium or sugar. Just add it to your shake or blend it with Yogurt and hot cereals for a perfect meal replacement diet. Price: 150gm: Rs 299 and 500gm: Rs 999

Sativa Hemp Oil (Cold Pressed 100 percent Virgin Hemp seed oil, Edible)

Hemp seed oil is the most reputed unsaturated oil from the plant kingdom. This seed oil is 75-80 percent polyunsaturated fatty acids (the good fats). Whereas it has only 9-11percent of the less desired saturated fatty acids. Smoothies, salads, vegetables, and all kinds of pasta can be made using this oil. A gentle massage on your body with Sativa Hemp seed oil nourishes the skin and increases the blood circulation and is suitable for all skin types. Also, it helps to maintain hormonal balance which helps to attain healthy menopause. Due to its low carbohydrate and sugar content, it acts as an excellent supplement for people with diabetes. If used in cooking, it can help reduce your cholesterol rate. Price: 200ml: Rs 799

Strawberry and Hemp Lip Balm

Helps to moisture lips to ensure smooth, soft, and wrinkle-free lips. Also, makes your lip seal moisture and aids in healthy cell renewal and lightens your lips.

This 100% vegan and cruelty-free product is also chemical-free, making dead skin cells to rejuvenate and preventing it from becoming dry and chapped. Price: Rs 199

Hemp seed oil for Skin and Hair

Natural skincare and haircare oil is best for acne, pimples, dry skin, dull skin, hair-fall, frizzy hair. It contains essential amino acids, omega 6, omega 3, protein, essential fatty acids, anti-oxidants and quite a few minerals; thus helping keep our skin and hair healthy. Price: Rs 399

(This article is website exclusive and cannot be reproduced without the permission of IANSlife)

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Disclaimer :- This story has not been edited by Outlook staff and is auto-generated from news agency feeds. Source: IANS

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Hemp: The secret to healthy diet, glowing skin - Outlook India

Unhealthy eating habits are one of the major reasons why people have become vulnerable to the lifestyle diseases and many other severe illnesses as well. Not just the usual diseases but human beings are now fighting dangerous viruses like the COVID-19 that has been declared a global pandemic. Noted yoga instructor Dr Hansaji Yogendra talks about the importance of saying 'no' to these five food habits to lead a healthy life.

Avoid stale food

Most people prefer cooking and storing food for a few days. However, they do not realize that eating old foods can distress the digestive process. This lowers the immunity power of the body and may lead to vomiting, dysentery, and fever. The nutrients in cooked food are lost after 24 hours. So, the food that has been cooked and stored for days should be strictly avoided.

Instant cooking

Amid hectic schedules and busy lifestyles, most people do not have the time to cook fresh food. So, they often rely on gadgets like the microwave oven to cook or reheat food.

However, the healthy fibres in the food are lost when they are cooked or reheated in microwave. Usually, milk or other liquid foods could be heated in microwave oven as the nutrients in them aren't lost. But it is better to avoid microwave ovens to reheat food items.

Packaged food

Junk food or bakery snacks have now become common items in the daily menu of many people. These packaged foods are loaded with harmful preservatives and other additives. Many people prefer buying such processed or frozen food and reheat them as they do not have the time to cook or are too lazy for it. These packaged or processed foods could cause many serious illnesses.

Processed sugar, salt and all purpose flour

Bread with jam or butter is one of the most popular breakfast items that require just seconds to put together on a plate. However, the all-purpose flour and sugar in these items do not provide the energy that is required for the body to function properly.

These days, wheat bread is becoming popular as the healthy variant of the loaf. However, not many know that these breads contain just 20% wheat in them. The rest is the same old all-purpose flour. The breakfast is the main meal of the day as most of it gets absorbed into the body. The body doesn't receive its essential nutrients if such unhealthy foods are eaten for breakfast. You could replace processed sugar with rock candies if you are someone who loves sweets. Black salt and Himalayan rock salt could be used instead of your regular iodized salt. You could develop a safe and healthy lifestyle by turning to such harmless and healthy ingredients.

Say 'no' to beverages

Alcohol consumption has become a social menace which leads to physical and mental diseases. Addiction to alcohol may lead to depression and poor social relations. Similarly, there are many who gulp down too many teas and coffees in a day. Such beverages need to be consumed in limited amount to maintain general well being.

Just like eating the right foods, it is vital to avoid certain foods to remain healthy and fit. Try to eat only when you are hungry. Some people eat uncontrollably when they are tensed or are under distress. However, in such situations the hormones may not function properly and this may lead to loss of energy. Moreover, this could make you sick as well. So, it is better to have a refreshing glass of lemon juice and relax when you are really upset or disturbed.

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Avoid these 5 food habits to stay fit and healthy - Onmanorama

In the eating world, there are all sorts of "-arians" these days. There are vegetarians, of course, but also fruitarians (those who eat only or mostly fruit) and even breatharians (those who believe they only need air or sunlight for sustenance please, don't try that one at home!).

A pescatarian diet has been linked to a range of health benefits, including weight loss.

Credit: bhofack2/iStock/GettyImages

Some of these eating approaches are controversial, to say the least, but the pescatarian diet is a sound, scientifically backed plan that can help you reach a variety of health goals.

Here, we'll dig into the definition of pescatarianism along with what pescatarians can and can't eat, the benefits and drawbacks of the diet and everything else you need to know to decide if it's right for you.

The pescatarian diet is essentially a vegetarian diet that incorporates fish or seafood. The diet typically includes animal-based foods like milk and eggs but does not include meat (think: chicken, pork or beef). The term itself is a combination of the words vegetarian and "pesce," which is Italian for fish. For this reason, it is sometimes (but less commonly) spelled pescetarian.

A hurdle in following strict vegetarian diets can be getting enough protein. This isn't usually an issue with the pescatarian diet, though, because it includes fish as a major protein source.

Even though the pescatarian diet is typically regarded as a close cousin to the Mediterranean diet, it can easily be followed with all types of cuisine, including Asian, Indian or Mexican.

You might be surprised at the wide variety of foods you can eat on the pescatarian diet. Overall, it's an extremely flexible way to eat that includes a lot of nutrient-dense foods.

All fruits and vegetables are allowed on the pescatarian diet. That's right all of them.

When you're eating a plant-based diet, your intake of fruits and vegetables should go up (as in, these staples should fill at least half your plate at meals). The 2015-2020 Dietary Guidelines for Americans recommend you get at least 2.5 cups of vegetables each day and 2 cups of fruit (for a 2,000-calorie diet). Let that be your guide and increase the amount as needed to fill your plate.

With a pescatarian diet, one of your major protein sources will be fish. Other protein foods that are allowed on the pescatarian diet are beans, lentils, nuts, seeds, peas, soy products like tofu and sometimes eggs and dairy.

Keep your protein sources healthy, so no deep-fried catfish or fish sticks. Use cooking methods like broiling, roasting or grilling.

Add nuts to snacks and salads to get more protein throughout the day.

Here's the protein content of some popular pescatarian sources:

While fish and seafood are allowed on a pescatarian diet, the 2015-2020 Dietary Guidelines for Americans recommend adults following a 2,000-calorie diet get two servings per week. With that in mind, pescatarians should aim to include other sources of plant-based protein throughout the week.

Since grains are also plants, they will be an important part of your pescatarian diet. Grains provide important nutrients such as B vitamins, calcium, magnesium, fiber and protein.

Your grain choices are vast and limited only by your imagination and maybe cooking skills. The Harvard T. H. Chan School of Public Health calls whole grains the "complete package." Their health benefits include helping with blood sugar control, lowering cholesterol levels and cancer prevention.

Some popular, healthy whole grains include:

The recommendation from the Dietary Guidelines for Americans is to include at least six servings of grains per day and make at least half of them whole grains.

The "gray area" of nutrition are the foods that lie outside of normal meal patterns. This is where good healthy nutrition can take a backseat. Most types of drinks are permitted on plant-based diets, including the pescatarian diet. But to keep your intake healthy, limit or avoid sugary beverages like soda and juice and opt instead for naturally low-calorie beverages like water, coffee and tea.

As for snacks, these should fall within the types of foods that are allowed at meals. Fresh fruit, veggies, yogurt, popcorn, cheese, hummus and nuts are all good choices when planning out your snacks.

If you are staying firm in your convictions to eat a pescatarian diet, then you should not be eating any meat. This means no beef, lamb, poultry, pork or any other animal meat. This also means you should not eat snacks made from meat, such as jerky.

Steer clear of the candy and treats with a lot of added sugar, too. While they are technically pescatarian-friendly, you should always have your eye on the path to health. The American Heart Association (AHA) recommends that women and children keep their intake of added sugar to no more than 6 teaspoons each day and no more than 9 teaspoons per day for men.

Also, consider limiting plant-based "meats," mainly because they are highly processed and may contain large amounts of sodium. Just because you're eating a plant-based diet doesn't mean you can go crazy with salt. (The AHA recommends no more than 2,300 milligrams of salt a day.)

A healthy approach to the pescatarian diet includes two servings of fish or seafood each week.

Credit: bhofack2/iStock/GettyImages

Pescatarians enjoy many of the same health benefits vegetarians do, as well as a few extra.

A plant-based diet is loaded with antioxidants, and these have a huge affect on your health. According to a November 2017 review published in Critical Reviews in Food Science and Nutrition, vegetarians have a reduced risk for heart disease and overall cancer.

Harvard Medical School indicates a plethora or health benefits for those who follow a healthy vegetarian diet, including:

Adding fish to your diet will naturally increase your intake of omega-3 fatty acids, which are present in good amounts in fatty fish like salmon. According to an extensive January 2019 review published in Nutrients, omega-3 fatty acids are important in reducing inflammation, muscle soreness, cardiovascular risk factors and joint stiffness and pain.

If followed in a healthy way, yes, you can lose weight by following a pescatarian diet. According to a September 2019 review published in Translational Psychiatry, people who followed a plant-based diet generally achieved more weight loss than those who followed an omnivore diet.

There are caveats to this, as always, when looking at a certain diet for weight loss. Keep these basic principles in mind if weight loss is your goal:

A pescatarian diet has a plethora of potential benefits, but like any diet, it's key to make healthy choices to reap the biggest rewards.

Credit: Maskot/Maskot/GettyImages

There is a lot of noise surrounding the environmental effects of varying diet patterns. According to an April 2019 study published in Nutrients, researchers indicated that a pescatarian diet reduced greenhouse gas emissions by 64 percent relative to diets that include meat, which is slightly more than vegetarian diets at 63 percent. But the vegan diet wins in this regard by reducing greenhouse gas emissions by 83 percent.

The environmental footprint of the pescatarian diet on other environmental factors such as cropland, freshwater, nitrogen and phosphorus use are comparable to vegetarian diets and less than meat-oriented and protein-oriented eating plans. So, if you are looking to reduce your footprint on the environment with your diet, plant-based eating is a great way to start.

When switching to a pescatarian diet, you are likely to experience some frustrations.

Meal planning: One of the biggest changes when adopting a plant-based diet is the need for meal prep and cooking. While there are shortcuts in the grocery store (pre-cut veggies, canned beans, pre-cooked grains), it is essential that you have a plan in place every day for meals. Otherwise, you might get stuck at the snack machine staring down all the not-so-healthy (albeit pescatarian-friendly) options.

Mercury in fish: Another concern when adding large amounts of seafood to the diet is the risk of ingesting too much mercury. For this reason, the National Institute of Environmental Health Sciences indicates those who should watch their seafood intake include young children, pregnant women and nursing mothers. However, up to 12 ounces a week of fish low in mercury levels is fine for most people.

Fish with high levels of mercury are shark, swordfish, king mackerel and tilefish these should be limited or avoided. Get the full breakdown here on fish with the highest and lowest mercury levels.

If you're looking to make the change to a healthier diet and not sure where to start, the pescatarian diet may be for you. Following a plant-based diet is a healthy and sustainable diet pattern that has proven to provide health benefits and reduce the risk of many common chronic conditions.

If dieting and meal planning leaves you frustrated and confused, ask for help. Reach out to your health care team and ask for a referral to see a registered dietitian nutritionist who can guide you in the right direction with your current health conditions, activity level and goals.

Excerpt from:
Pescatarian Diet: How Does it Work? Facts, Benefits and Risks - LIVESTRONG.COM

Sugar busters diet plan is to limit your sugar intake to lose weight. This diet plan also cures inflammation and improves energy levels. Read the details below.

Sugar busters diet is a popular carbohydrate-restricted diet plan which cuts down on our flour and sugar intake. Sugary foods often promote resistance in insulin levels, where our body cells cannot respond to insulin. Reducing the consumption of refined sugar can helps us in weight loss. This diet cures inflammation and improves energy levels keeping the insulin levels on track. Sugar busters diet consists of meat, poultry, unsaturated fats, dairy products, fruits and veggies in the diet plan.

Generally, cutting down on calories helps you to lose weight. But in sugar busters diet you have to intake almost 1200 calories each day that is 800 calories less than usual. You cannot have refined foods like bread, cake, cookies, crackers, pretzels, doughnuts, bagels, muffins, etc. in sugar busters diet plan. There are some restrictions on food-consumption while maintaining the sugar busters diet. It also has some pros and cons which you should know before starting this diet plan. So, read on to know everything about Sugar busters diet plan.

Here's everything you should know about Sugar busters diet.

What to eat in Sugar busters diet?

1-Foods with low glycemic index like whole grains, brown rice, oatmeal, millets, etc.

2-Legumes.

3-Lean meat, seafood, whole eggs are up for consumption.

4-Low-fat dairy products like unsweetened yoghurt, cheese, butter.

5-Veggies.

What to avoid?

Artificially sweetened soft drinks, jam, jelly, salad dressings, soft drinks and juices.

Potato and bananas.

Beer.

Pros of Sugar busters diet

Its high in fibre.

Its low in saturated fat.

Its easy to follow for its food options.

Cons of Sugar busters diet

Its quiet debatable due to its food options.

It may get difficult to maintain as it prevents the consumption of staples like rice, potatoes.

The science behind this diet is questionable.

Originally posted here:
Sugar Busters Diet: Heres everything you should know about this diet plan - PINKVILLA

To discuss the overall and latest observations of the effect of diet, lifestyle, supplements, and some prescription heart healthy medications for prostate cancer prevention.

The concept of maximizing heart health to prevent aggressive prostate cancer continues to be solidified with the addition of more prospective observational and randomized controlled trial data. Heart healthy is prostate healthy, and heart unhealthy is prostate unhealthy. The primary goal of reducing the risk of all-cause and cardiovascular disease (CVD) morbidity and mortality also coincides with maximizing prostate cancer prevention. The obesity epidemic in children and adults along with recent diverse research has only strengthened the nexus between heart and prostate health. Greater dietary adherence toward a variety of healthy foods is associated with a graded improved probability of CVD and potentially aggressive cancer risk reduction. Preventing prostate cancer via dietary supplements should encourage a "first do no harm," or less is more approach until future evidence can reverse the concerning trend that more supplementation has resulted in either no impact or an increased risk of prostate cancer. Supplements to reduce side effects of some cancer treatments appear to have more encouraging data. A discussion of quality (QC) before utilizing any pill also requires attention. Medications or interventions that potentially improve heart health including statins, aspirin, and metformin (S.A.M.), specific beta-blocker medications, and even preventive vaccines are in general generic, low-cost, "natural," and should continue to garner research interest. A watershed moment in medical education has arrived where the past perception of a diverse number of trees seemingly separated by vast distances, in reality, now appear to exist within the same forest.

Current urology reports. 2020 Mar 18*** epublish ***

Mark A Moyad

Department of Urology, University of Michigan Medical Center, Ann Arbor, MI, USA. .

PubMed http://www.ncbi.nlm.nih.gov/pubmed/32185555

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Preventing Lethal Prostate Cancer with Diet, Supplements, and Rx: Heart Healthy Continues to Be Prostate Healthy and "First Do No Harm" Part...

Vitamin C foods boost immunity - Add these fruits and vegetables to your diet 

While the novel coronavirus outbreak has the entire world come to a standstill, all 195 countries and territories globally have reported more than 380,000 confirmed cases of COVID-19 affected while the loss of life is pegged at more than 16,000, barely three months after it broke out in a wet market Chinas Wuhan.

If there is a chance that we do catch the SARS-CoV2 virus, our immune system is responsible for fighting it and though it may present several uncertainties, what we can do it eat as healthy as possible along with a slew of measures that the World Health Organisation (WHO) and governments across the globe are asking us to do. Research shows improving nutrition helps support optimal immune function.

When your body is fighting a disease, it experiences whats called oxidative stress which then leads to the production of free radicals which can pierce cell walls, causing the contents to leak into tissues and intensifying inflammation.

Vitamin C, also known asascorbic acid,is a common remedy that some people believe will cure a common cold and flu. Although it helps us maintain good immune function, theres little evidence that it can prevent either of these diseases. But in the midst of the novel coronavirus outbreak, some influencers are claiming that taking mega-doses of vitamin C can cure COVID-19.

Vitamin C though helps clean up this cellular mess by producing specialised cells to mount an immune response, including neutrophils, lymphocytes, and phagocytes.

Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Include these five food items in your diet as Vitamin C sources:

1. Oranges:Oranges and orange juice are also good sources of potassium, folate, lutein and vitamin A. Whole oranges are also a good source of fibre, but most of the fibre is lost when you drink the juice.

2. Green peppers: Although rich in vitamin C, green bell peppers can also deliver your daily need for vitamins A, K and B6. Whole green bell pepper contains just 24 calories. Sliced or chopped and added to a salad or used as an ingredient in a variety of dishes, choose peppers that are bright green in colour.

3.Strawberries: Who doesnt like strawberries? They are sweet, juicy, and loaded with vitamin C. Strawberries are also an excellent source of fibre and folate and a good source of potassium10 and magnesium. Add strawberry slices to oatmeal, cold cereal, or yogurt for a healthy breakfast.

4.Broccoli: One cup of raw chopped broccoli contains 81 mg of vitamin C. A big serving of raw broccoli provides most of the vitamin C you'll need for one day. The amount of vitamin C reduced will vary depending on the cooking method. Broccoli is also an excellent source of calcium, potassium, fibre, vitamins A and K, and lots of antioxidants.

5. Kiwi: The luscious green kiwi is an excellent source of vitamin C. One small fruit has more than 60 milligrams. It is also rich in potassium and fibre and very low on calories. Mix it with other fresh fruits and nuts to make a healthy fruit salad.

Read more:
Vitamin C foods boost immunity - Add these fruits and vegetables to your diet - Times Now

A 2007 study published by researchers at the prestigious Hong Kong University precisely predicted the emergence of a coronavirus outbreak from bats and exotic mammals in China that are known to possess a wide variety of viruses.

Virologists have said that the novel coronavirus likely stems from Chinese horseshoe bats based on the structure of the virus. 13 years ago, researchers pointed out the exact specie of bats and warned that the possibility of a coronavirus outbreak cannot be dismissed.

The study, entitled Severe Acute Respiratory Syndrome Coronavirus as an Agent of Emerging and Reemerging Infection published on the Clinical Microbiology Reviews Journal in 2007, said that the culture of consuming exotic animals in Southern China is a time bomb.

The researchers wrote:

Coronaviruses are well known to undergo genetic recombination, which may lead to new genotypes and outbreaks. The presence of a large reservoir of SARS-CoV-like viruses in horseshoe bats, together with the culture of eating exotic mammals in southern China, is a time bomb. The possibility of the reemergence of SARS and other novel viruses from animals or laboratories and therefore the need for preparedness should not be ignored.

Bats, specifically horseshoe bats, have consistently been described as an important reservoir of viruses since early 2000s.

Another study published by the American Society For Microbiologys Clinical Microbiology Reviews Journal emphasized that bats always carry the risk of spilling over their viruses to humans and other animals.

The study found:

Bats also are being increasingly recognized as reservoir hosts for viruses which can cross species barriers (i.e., spill over) to infect humans and other domestic and wild mammals.

To lower the probability of the reemergence of coronavirus in the future, the findings of past studies suggest the necessity to minimize interaction with bats and specifically the consumption of exotic mammals.

In many regions, tens of thousands of individuals depend on bats for livelihood; the feces (guano) of bats are often in high demand from farmers as fertilizers. After collecting guano, bats are typically captured to be sold as commercial meat.

Several countries including Thailand have made it illegal to capture or eat bats due to the viruses contained in the animal.

Still, a study on the Infection Ecology and Epidemiology Journal said that many people trap bats in caves or orchards for consumption.

The study read:

In recent years, it has become illegal to trap or eat bats. In spite of this, most respondents knew people in the community who had trapped bats, usually at the mouths of caves or in fruit orchards, and/or had eaten bats, although they said this was less common since the regulations went into effect.

To prevent the reemergence of coronavirus in the future, it is of the utmost importance for authorities to enforce strict prohibitions on interacting with bats, especially species that contain a significant amount of viruses.

This article was edited by Samburaj Das.

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We Ignored This Chilling 2007 Warning of a Bat-Diet Coronavirus Pandemic - CCN.com

While plenty of people have stockpiled their sanitiser supply in response to the Coronavirus pandemic, others are taking a more holistic approach by purchasing items that might help boost their immune systems. Supermarkets saw a considerable increase in sales for products like Superfoods Green & Herbs that help boost immunity. Aarti Gill, Co-founder of OZiva lists what you must stock up that help the human immune system

Garlic is found in almost every cuisine in the world and is one of the core ingredients when it comes to cooking food. It adds a little zing to the food and isa must-have for improving one'shealth. Garlic's ability to fight off infections was well recognised by early civilisations.

ALSO READ | Can Eating Garlic Prevent Coronavirus Infection? WHO Busts The Myth

Broccoli is charged with many vitamins and minerals. It is packed with vitamins A, C, and E, and as well as many other antioxidants and fibre.Broccoli is one of the healthiest vegetables you can put on your food table.

People often assume that vitamin C is present only in citrus fruits and vegetables. Red bell peppers contain twice as much vitamin C as citrus fruits. They are also a rich source of beta carotene.Besides boosting your immune system, vitamin C may also help maintain healthy skin.

ALSO READ | Coloured Corns: Red, Blue, Purple And Black - The 'New' Superfoods!

It is no secret that green leafy vegetables are necessary to maintain good health. Rich in vitamin C, Spinach isalso packed with numerous antioxidants and beta carotene. The various vitamins and nutrients may increase the infection-fighting ability of one's immune systems.

Kiwis are naturally packed with a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts the ability of the white blood cells to fight infection.The other nutrients present in the fruit keep the rest of one's body functioning properly.

ALSO READ | These Superfoods Can Provide Immunity Against Seasonal Flu

ALSO READ | Superfoods: Here Are 5 Food Items You Should Include In Your Diet

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Superfoods to boost immunity: Add these ingredients to your diet for good immunity - Republic World - Republic World

If youre one of the 10% to 15% of people who suffer from irritable bowel syndrome (IBS), a GI disorder that can cause constipation or diarrhea, pain, bloating, tweaking your diet to discover foods that trigger those symptoms can be game changing. Research suggests that most people with IBS experience significant improvement with a low-FODMAP diet, but its a complicated plan. Heres what you need to know before you get started on a low-FODMAP diet.

The acronym stands for: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides And Polyols.

FODMAPs are a collection of carbohydrates that are found in a range of foods. The term fermentable just means that these short-chain carbohydrates arent properly absorbed in your gut and they can produce gas. Each of the other terms refers to the category of carbohydrates that may be the culprit. Heres a sampling of foods within each group, but note that some foods contain more than one type of FODMAP.

Oligosaccharides has two subgroups: fructans and galacto-oligosaccharides (GOS).

Disaccharides refer to lactose, which is a type of sugar found in dairy foods.

Monosaccharides pertain to fructose, which is found in fruit, some veggies and certain sweeteners.

Polyols appear in sugar alcohols, which are used in certain low-sugar processed foods, but they also naturally appear in some fruits and veggies.

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These are just a sampling of foods in each group. But it does show that even within each category, there are a range of foods that contain the triggering carbohydrates. And often, those foods seem unrelated. For example, you probably dont typically consider asparagus and whole wheat bread as being similar in any way, however they both contain fructans, and so theyre grouped together on a low-FODMAP plan.

A low-FODMAP diet begins by eliminating high-FODMAP foods, like those mentioned above. This just a sampling of the foods that need to be eliminated on this plan; many others are included on the complete list.

The strict elimination phase is intended to provide symptom relief. In this phase, its likely that youre eliminating some foods that dont trigger symptoms, but in order to test that theory, you first need to eliminate all the potentially triggering foods so you feel better.

Next comes the re-introduction phase. This is a critical step. Since symptoms are not only physically debilitating but can also severely impact your quality of life, you might feel tempted to carry on with a total FODMAP elimination once you feel better. But thats not advised. The truth is, most of the high-FODMAP foods are very healthy and the indigestible carbohydrates they supply help feed the beneficial bacteria in your gut, so theyre important for keeping you and your immune system healthy. If you extend a low-FODMAP total elimination beyond whats medically needed, it may lead to unfavorable changes in your gut bacteria.

As you reintroduce foods, the goal is to see which foods cause your symptoms and to discover your tolerance to different portion sizes. For example, you might be able to enjoy a 1/4 cup of chopped mango in a fruit salad whereas a larger portion might produce symptoms.

The reintroduction phase is very methodical because the diet involves testing specific foods in specific amounts, and then waiting a few days before reintroducing another food. As you go along, youll keep track of any symptoms you experience.

Once youve identified your trigger foods, youll reach the third phase of the plan, which is the personalization phase. This is the time to start adding all the foods you can tolerate back into your menu.

Its important to follow a low-FODMAP diet under the guidance of a registered dietitian who can help you navigate the complexity of both the elimination phase and the reintroduction phase, and who can help ensure youre optimizing your nutrition while on this plan. A dietitian can also help you personalize the plan to suit your lifestyle and make sure youre maximizing your enjoyment while exploring this diet.

Not quite. Gluten is a protein thats often found in carb-rich foods, like wheat, barley and rye. The elimination phase of a low-FODMAP diet focuses on reducing certain carbohydrates. Gluten is found in many of the carbohydrates that contain fructans, so youll be minimizing those sources of gluten in your diet, but other sources, like soy sauce, are still tolerated and permitted (unless you also have a gluten intolerance or soy allergy). If you believe you have a gluten sensitivity, fructans may be the true dietary offender. In one study among people who were on a self-imposed gluten-free diet (and who didnt have celiac disease), a 7-day challenge with both a fructan- and gluten-containing energy bar revealed that the fructans were the cause of the troubling symptoms.

There are gluten-free foods that contain FODMAPs, as well as low-FODMAP foods that contain gluten, which is why its important to work with a health professional to determine the cause of your symptoms instead of limiting your diet unnecessarily.

It doesnt have to be. Though lactose may be a trigger of your GI woes, there are lactose-free dairy products that you can enjoy even during the elimination phase of the diet. Also, hard cheeses, like parmesan and cheddar cheese, are low in lactose and small portions are usually well-tolerated.

Its not clear if it would be helpful to follow a low-FODMAP diet for other GI conditions, like Crohns disease or colitis. The evidence isnt convincing. Still, there may be an underlying reason to try the low-FODMAP diet for example, if you have one of these conditions and suffer from a lot of gas and bloating. It wont help reduce inflammation, but it may help resolve some of the unpleasant symptoms.

As tempting as it might be to start self-experimenting with a low-FODMAP diet, you should only do so under medical supervision after ruling out other conditions. There are a number of disorders, such as Crohns disease and colitis, that can cause similar symptoms as IBS, but are managed quite differently so its important not to self-diagnose your condition or to start a low-FODMAP diet without speaking to your physician and registered dietitian first.

If a low-FODMAP diet is recommended, youll want to begin by setting aside the high-FODMAP foods you have at home and stocking up on low-FODMAP foods. Your dietitian can help steer you toward whole and packaged foods that get the green light. A shopping list, recipes and meal plans will make it even easier to follow a low-FODMAP diet, so its a good idea to work with a registered dietitian who can provide these valuable resources.

Read more:
What is a low-FODMAP diet? And can it help your digestive issues?What is a low-FODMAP diet? And can it help with irritable bowel syndrome (IBS)? -...