RBC Folate Tips

Fruits are a superfood category of their own. They are the powerhouse of minerals, vitamins and antioxidants and an excellent contribution to your diet. Here are ten fruits you should be eating daily:

1. Apples: There is a reason why an apple a day keeps the doctor away. Apples are filled with antioxidants, soluble and insoluble fibre and quercetin. Antioxidants boost your immunity and the fibre provides you with energy and maintains a healthy bowel, while quercetin has anti-allergy and antihistamine (compounds which curb the effects of histamine, primarily used to treat allergies) properties.
2. Grapes: Grapes contain an antioxidant named resveratrol, which prevents heart diseases and premature aging of your cells. In addition, they are also great sources of folate and vitamin B6, C and A which contribute to a healthier immune system.
3. Bananas: Bananas have low sodium and high potassium levels. Thus, they are extremely beneficial in maintaining blood pressure and preventing strokes. Bananas also contain protease inhibitors, which prevent stomach ulcers (protease is a digestive enzyme that produces acid).
4. Strawberries: Strawberries might be small, but they do pack a lot of nutrients! A handful of strawberries daily can prevent diabetes type 2, inflammations and heart disease. They are also rich in antioxidants and vitamin C.
5. Papaya: Papayas contain a substance called ‘papain’ which is an incredible digestive stimulant. They also contain large amounts of folate, which helps in proper DNA repair and synthesis.
6. Oranges: Oranges provide you with vitamin C and potassium, which are essential for enhanced muscle and digestive functions. The membrane between orange segments contains hesperidin, which has been proven to reduce cholesterol.
7. Kiwi: Kiwi contains more vitamin C than oranges which grants them the ability to prevent DNA damage and also help reduce risks of developing cataracts.
8. Blueberries: Blueberries are a great source of antioxidants which aid in fighting cancer and macular degeneration (an eye disease which results in vision loss). They also contain compounds that protect you from urinary tract infections.
9. Lemon: Lemons contain citric acid, which effectively lowers cholesterol and cuts down on body fat. Citric acid is also an excellent digestive stimulant. Also, the refreshing scent of lemons reduces anxiety, nervousness and fatigue.
10. Grapefruit: Grapefruit is an excellent appetite suppressant, which cuts down on your cravings. It also contains a soluble fibre named ‘pectin’, which lessens the development of atherosclerosis (build-up of cholesterol and fats on the walls of the artery). However, refrain from consuming grapefruit if you are on prescription medications.

Most people crave to improve their bone health, maintain proper eyesight, keep the mind sharp and prevent chronic diseases. Have these top 10 power foods and you will be able to stay healthy and feel good about yourself:

1. Berries: A great source of fibre, berries help in keeping your digestive system healthy, which in turn helps in shedding off the extra pounds easily.
2. Eggs: A recent study has found that people who eat scrambled eggs and toast for breakfast feel more contented and eat less during lunch. In addition, egg yolks are rich in lutein and zeaxanthin, which strengthens your eyesight.
3. Beans: This is a great source of iron which helps in transporting oxygen to the lungs from where it is transported to other parts of the body. It also contains soluble fibre which helps in lowering the cholesterol levels of the blood.
4. Nuts: Walnuts or almonds or hazelnuts are a rich source of unsaturated fats that are healthy for your heart and overall health, owing to their high levels of Omega-3 fatty acids and linolenic acids.
5. Oranges: A rich source of Vitamin C, a large-sized orange is adequate for your body’s requirement for fighting off infections and providing skin firming collagens. These fruits are also rich in folate as well as fibre.
6. Sweet potatoes: Owing to the high contents of the alpha and beta carotene, which give the sweet potato its colour, you should have one medium-sized sweet potato regularly for keeping your bones, eyes and immune system healthy.
7. Broccoli: This can be called a green powerhouse as it is packed with vitamins A, C and K as well as folate. It offers a rich source of sulforaphane and isothiocynate, which is believed to help in alleviating throat cancer.
8. Tea: Tea is high in flavonoid content which is an antioxidant, and offers a wide range of health benefits. A cupful of freshly brewed tea helps in fighting diabetes, Alzheimer’s and certain cancers.
9. Spinach: This plant has the important vitamins along with potassium, magnesium, calcium, fibre and iron. Spinach is healthy and is recommended for all to-be mothers.
10. Yogurt: A rich source of calcium, yogurt is known for staving off osteoporosis. It contains helpful bacteria which helps in the maintenance of gut health and reduces the chances of age-related intestinal ailments.

Eat these 10 superfoods are nutrient-rich and are considered to be beneficial for health and well-being.

In case you have a concern or query you can always consult an expert & get answers to your questions!

Anemia is a condition where the red blood cell count is reduced due to deficiencies within the system. This is usually caused by a lack of iron, folate and other related nutrients in the diet. Anemia is a major public health concern in India as over 50 percent of women are known to be anemic. This pushes up the mortality rate of young mothers and even children.

Some symptoms of Iron deficiency anemia
Anemia has a wide range of symptoms which varies from person to person. However there are some generic symptoms which can be noticed in most people. Some of these are
1. Pale appearance of skin - Many people exhibit this symptom where their skin appears to be pale as there is a reduced amount of oxy - hemoglobin in the skin.
2. Physical weakness, light headedness and fatigue - This is a general symptom, which many tend to suffer from and complain about. Fatigue and weakness may come in very quickly even with the slightest effort.
3. Hair loss - Many women may complain about hair loss due to Iron deficiency  anemia.

Some other symptoms are -
a. Breathlessness
b. Constipation
c. Missed or irregular periods

d. Numbness or burning sensations
e. Depression
f. Tinnitus among others

Causes of Iron deficiency anemia
The primary cause of Iron deficiency anemia is the lack of iron in the diet which causes the hemoglobin in the blood to be reduced. Some of the patients may still have Iron deficiencyanemia as they have developed gastrointestinal disorders which prevents the absorption of nutrients like iron within the body.

How to treat Iron deficiency anemia?

Diet related anemia can be easily cured or controlled with changing diets. Inclusion of certain foods within the diet can easily reverse the Iron deficiencies. Some of the food items that help with deficiencies are:
1. Fortified cereals
2. Green dark leafy vegetables
3. Poultry items
4. Eggs
5. Meat
You may also require certain iron supplements if you have certain underlying conditions which is causing issues with iron absorption.

How to prevent Iron deficiency anemia

It is important, especially for women to go for regular checkups to your doctor and also a hemoglobin check up. Your doctor or dietician can tell you to include certain foods in your diet that include folate, iron and vitamin B 12 so that the level of hemoglobin in your blood can be maintained at healthy levels.

Ten tips for a healthy brain and nutrition
 Let your food be your medicine
1. Avoid sugar in your diet: researchers conclude that having a diet rich in sugar and fructose could be the most damaging thing you do to your brain, among other organs.

2. Omega 3 fats in diet: our body needs a balance of omega 3, omega 6 and omega 9 in the body. A good intake of omega 3 fats helps in decreasing neuroinflammation.

3. Vitamin b12 and folate levels: asses your vitamin b12 plus folate levels, and take good quality multivitamins to optimize blood levels of these vitamins.

4. Antioxidants rich diet: try to take vegetables 6-8 times in a day with seed and nuts every day.

5. Optimize your vitamin d levels: researchers believe that optimal vitamin d levels are neuroprotective, it protects brain cells by increasing the effectiveness of glial cells in nursing damaged neurons back to health.

6. Try consuming gluten free, casein free diet to rule out non-coeliac gluten sensitivity which is in turn related to neuropsychiatric disorders. 

7. Avoid or limit cow dairy: I recommend yogurt and ghee made using cow milk. Try camel milk or goat milk products. Always go for organic products.

8. Organic diet: researchers conclude that pesticides and other chemicals in food leads to intestinal damage and also believe that leaky gut is related to leaky brain. Try to implement an organic diet as much as possible and stay away from pesticides, antibiotics, hormones and GMO foods.

9. Increase fiber content in diet: add chia seeds and flax seeds to your diet, as it feeds the healthy microbiome present in your intestine.

10. Add fermented foods to your diet.

What to eat and what not to eat is a highly confusing dilemma. We want good taste, we wish to stay fit and we desire to have the never say 'no' attitude! But is our diet good enough to support all of it? Well, the true Indian diet surely is!

Make your daily diet, a healthier one by adding some must haves to it.

The Classical Indian diet for good health!

1. Black Beans: You ought to begin with that! Though, all sorts of beans are a booster dose for your health, none works better than black beans to boost the mind. Boost your brain power and stay active inside out, all day long! Anthocyanins and antioxidants, which are found in plenty in the black beans, are known to improve brain function.
2. Strawberries: They are rich in antioxidants, fiber and vitamin A and C which improve immunity and helps in improving skin texture and overall health.
3. Carrots: Sure that calls for being included in the list. Carotenoids are the fat soluble compounds that most orange, red as well as yellow fruits and veggies are spiked with. These compounds have been found to be associated with the reduction of a number of cancerous and timorous cases. They are also known to reduce the severity as well as the risk of conditions which are inflammatory, such as rheumatoid arthritis and asthma.
4. Spinach: The greens have never let us down and surely, spinach tops the list. Spinach has folate and plant based Omega-3 in plenty. These help reduce the risk and chances of stroke, heart disease and osteoporosis. Sexual issues related to age are a common problem due to decreased flow of blood to the nether regions. Folate also helps in increasing blood flow to the same, decreasing the risk.
5. Tomatoes: Tomatoes top the list to good health due to a major reason. Only 2 things that you need to know are - one, the redder the tomato, the better it is. This is because of being richer in lycopene, which is a powerful antioxidant. Second, the tomatoes which have been processed are absolutely as good as the freshly picked ones due to the ease of absorbance of lycopene by the human body. Various conducted studies have shown that a lycopene rich diet decreases the risk of prostate, skin, bladder, lung and stomach cancers. It also reduces the chances of a coronary artery disease.

Bounce away to good health, the Indian way!

It is often said that, you are what you eat, but did you know that eating certain foods, referred to as superfoods, can support a healthy heart? They are so effective at healing and strengthening the heart that people who eat these foods may almost never suffer from heart disease or heart attack.

The 7 heart healthy superfoods are:

1) Oranges

They reduce blood pressure, lower cholesterol, and the incidence of congestive heart failure (CHF).  They contain pectin which absorbs artery clogging cholesterol therefore, ensuring more efficient heart function. The potassium in them absorbs salt and lowers blood pressure.

2) Kale

It prevents atherosclerosis - hardening of the arteries with its antioxidants, omega-3 fatty acids, folate, potassium, vitamin E, and lutein.  

3) Garlic

It lowers blood pressure and prevents plaque from forming in the arteries. It has minerals and vitamins which keep the brain from producing angiotensin, an enzyme which constricts blood vessels. In fact, clinical studies have shown that regular consumption of garlic slowed plaque growth and hardening by 50%.

4) Red wine

It promotes production of HDL (good cholesterol) which prevents blood clots from forming in the heart. It also contains polyphenols which keeps blood vessels flexible and constantly pushes blood.

5) Dark chocolate

It is rich in flavanols which makes blood vessels more flexible. This also reduces blood pressure.

6) Sardines

They contain omega-3 fatty acids which lower triglycerides (harmful cholesterol) levels, raise good cholesterol levels, lower heart arrhythmias, and reduce the inflammation which disrupts plaque, causing it to break away from arteries and form the clots that lead to heart attack.

7) Lentils

They contain lean proteins and fiber which reduce blood pressure. People who regularly eat lentils greatly reduce their risk of death from heart disease. They are full of potassium, folate, and magnesium - all minerals which protect the heart from damage done by anti-oxidants.

While heart diseases may not be completely preventable, their risks and effects can be dramatically mitigated by eating the superfoods mentioned above.