Vitality Vibes: "Embrace Wellness and Fitness"

White bread vs whole wheat bread: Which is the healthier option? If you're constantly oscillating between white bread and wholewheat bread, let us help you out. According to Vedika Premani, clinical dietician, Sir HN Reliance Foundation Hospital, eating wholewheat bread offers several health benefits due to its higher nutrient and fibre content, which aids in digestion, helps maintain bowel regularity, and can prevent constipation. To understand which one is better, we need to analyse what both breads are made of, and the difference in their  nutrition profiles . What are white and whole-wheat breads made of? White bread is made from refined flour, where the bran and germ are removed, along with some of the nutrients, as per Premnani. However, whole wheat bread, she explained, is made from whole wheat flour, which contains the entire grain, including the bran and germ and hence it retains more nutrients, fibre, and vitamins compared to white bread. Whole wheat bread is generally...

Does an apple a day keep the doctor away? A nutritionist explains the science behind 'functional' foods We've all heard that an apple a day keeps the doctor away, but how true is that? Apples are not high in vitamin A, nor are they beneficial for vision like carrots. They are not a great source of vitamin C and therefore don't fight off colds as oranges do. However, apples contain various bioactive substances - natural chemicals that occur in small amounts in foods and that have biological effects on the body. These chemicals are not classified as nutrients like vitamins. Because apples contain many health-promoting bioactive substances, the fruit is considered a 'functional' food. For years, I have taught university classes on nutrients such as vitamins, minerals, carbs,  proteins and fats. But recently I developed a course specifically on functional foods. The class explores the various bioactive substances in food and how some may even function like medic...

How and when to have proteins to build muscle: Can plant proteins work? The role of protein in body functioning is vast. The macronutrient, known as the body's building block, is made from 20 amino acids from our food. Nine of these are indispensable or essential as the body can't create them, thus must be acquired from food. Muscle gains are affected by muscle protein synthesis (MPS) and resistance training capacity. The balance between MPS and muscle protein breakdown (MPB) must tip towards the former for consistent muscle gains, performance in resistance training exercises and recovery. So how much protein is good for building muscles and how should you take them? STRATEGIC PROTEIN INTAKE FOR OPTIMAL MUSCLE GAIN Total Daily Protein Intake: The Foundation The total daily protein intake is essential for muscle growth and meeting the body's muscle protein synthesis (MPS) needs. The recommended intake for muscle growth is 1.6 to 2.2 g/kg of ideal body weight. Distributi...

Food that can give you a longer Life We all desire a long and fulfilling life, and one of the most effective ways to achieve that is through our diet. The food we consume plays a vital role in determining our overall health and longevity. Incorporating certain foods into our daily meals can significantly contribute to a longer and healthier life. In this article, we will explore a variety of foods that have been shown to promote longevity, providing you with a roadmap to better health and well-being. Imagine a life filled with vitality, energy, and a sense of well-being. The foods we consume hold the key to unlocking this treasure trove of health benefits. Research has shown that adopting a balanced and nutrient-rich diet can significantly increase our chances of living a longer and more vibrant life. The Mediterranean Diet: A Blueprint for Longevity One dietary pattern that consistently stands out for its health-promoting properties is the Mediterranean diet. Rich in fruits, veget...

There are special benefits of eating cashew nuts in the morning, once you know, you will eat them again and again Almonds are very beneficial for health. Different types of nuts are available in the market. Each nut has different benefits. Cashew nuts are one of them. These nuts are as tasty as they are nutritious. Cashew nuts are rich in proteins, antioxidants, copper, calcium, magnesium, iron, phosphorus, potassium, zinc. So if you can eat cashew nuts, you can avoid various complex diseases. Now let's know the details about the benefits of eating 5 cashew nuts every morning- Cashew nut removes bad breath. Besides, this nut helps to keep the mouth, teeth, tongue, gums healthy. Cashew nut will also protect from cancer. Because cashew nuts contain antioxidants. Your heart will be good because of this quality. Hair loss will stop. Because cashew nuts contain a lot of copper. which strengthens the hair roots. Hair is shiny. Hair will be thick as well. 5 cashew nuts daily will ...

Kidney Stone Diet: 8 Foods For Hydration, Calcium Absorption Kidney stones or renal stones are essentially formed out of hard waste material that builds up in the kidneys developing into round crystals. While small kidney stones pose a lower risk, severely large stones can cause intense pain in the abdomen, vomiting and bleeding. Most times, kidney stones are formed due to excess stores of calcium that remain unprocessed but are also stored in the body instead of being expelled. Kidney stones are then many times simply calcium oxalate stones that cause blockages in the urinary system. Other kinds of rare kidney stones can be uric or cysteine but calcium oxalate stones are the most common occurrence in the body. Experts suggest that once kidney stones occur in the body, the risk of their recurrence is magnified. This means, it is extremely critical to first fortify kidney function to prevent stones altogether and if recovering, make some slight alterations to the diet to reduce the tend...

  Gains from the golden grain To bloom golden within, sunflower seed is a requisite addition to your diet. The brightening of inner health reflects the brightening of your health outside. Sunflower seeds, a rich source of minerals and nutrients, act as a solution for various health issues. Sunflower seeds are cultivated as two crops - one seed type is used for consumption whereas the other type is grown from oil extraction. Akshaya Nagappan, a registered dietician in Chennai, talks in-depth about the benefits of the seeds and their inclusion in our regular diet. Benefits • They are high in protein, amino acids, dietary fibre, vitamin E and other nutrients. • Helps in preventing oxidative damage and inflammation. • It is also rich in minerals like calcium, phosphorus, iron, magnesium and zinc. • They are advised for the prevention of hair loss. • It contains unsaturated acids like oleic and linoleic acids that play a major role in controlling cholesterol levels. • Protective ...