PharmEasy Blog

8 Amazing Health Benefits Of Berries!

Berries are probably the first fruit to be consumed from a fruit basket. They look pretty, taste good and make pastries better. When it comes to the health benefits of berries, all berries pack a powerful punch – and have some rather amazing benefits.

Here are 8 of the Amazing Health Benefits of Berries:  

Studies have shown that blackberries are a great source of manganese and vitamins C and K. From my knowledge, these nutrients are necessary for your body to perform functions, such as a healthy immune system, the healing of wounds, and iron absorption might depend on vitamin C. It might also work as an antioxidant, scavenging cancer-causing free radicals. The role of vitamin K in blood clotting and bone health may be crucial. Manganese may aid energy production, immune function, bone formation, reproduction, and blood coagulation.

Dr. Siddharth Gupta, MD

Also Read: Strawberries Hepatitis: Unpacking The Potential Health Risks And Precautions

Berries You Should Avoid!

Now that we’ve mentioned the health benefits of eating berries, here are some berries you must avoid at all costs! Some berries may look really appealing and you may feel tempted to try them out but they can be really toxic to your health –  

Researchers have found that people with metabolic syndrome who consume blueberries may experience lower blood pressure. It may be because nitric oxide, which is believed to relax blood vessels, is produced more by the body when blueberries are consumed daily. Therefore, always eat blueberries in moderation, especially if you have any metabolic syndromes.

Dr. Smita barode, BAMS

Also Read: What is a Huckleberry: A Detailed Look at This Unique Fruit

Blueberries may stave off rising blood sugar levels since they are low in sugar and high in fibre compared to other fruits. Researchers believe it may help patients to regulate their blood sugar in specific medical disorders . In my opinion, daily consumption of blueberries may decrease certain markers of cardiometabolic health including triglycerides.

Dr. Rajeev Singh, BAMS

Also Read: 5 Health  Benefits of Kokam

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Healthy Eating: 9 Tips To Build A Healthy Meal

Healthy eating is important. If you are looking to take charge of your health, controlling how much you eat is as important as what you eat. You could be gorging on the healthiest food but if you surpass the amount your body needs you are inviting trouble. As we march towards development, the portions we are served in eating joints are becoming massive. The muffins served in airport lounges, coffee cups in cafes and pools of gravy served in restaurants are insanely larger than what the earlier generations were offered. So, how do you control the amount of food in your plate? Here’s how you can practice healthy eating:

1.Smaller plates

The larger the food plate more will be the girth of your stomach. To instantly reduce your portions, smaller plates and bowls will do the trick.

2. Measure accurately

If your diet requires you to consume no more than a cup of rice, then measure it out and then put it on your plate. The approximation is what derails most diets.

3. From the hob to your plate

Serve yourself food from the stove rather than sitting down and having it at the dining table. This will discourage you to go for second helpings and help you keep a check on your portions.

4. Share the good food

Most people let go of their portion controls when eating out. When you are dining out, ask the servers the portion sizes of the food you are ordering. Ask for smaller quantities else share with your companions.

The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include: Whole grains. Fruits and vegetables.

Dr. M.G. Kartheeka, MBBS, MD

5. Listen to your body

When you are hungry even ravenously so, your body sends out subtle signals. If you ignore them, you are going to end up overeating. Pay attention to the cues and you will never put more than necessary.

Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions

6. Water is your best friend

Having a glass of water half an hour before a meal aids digestion but also helps you control how much food goes on your plate. Many times we misunderstand the body’s thirst as hunger. Having a few sips of water might totally abate your ‘hunger’.

7. Earn your food

If you have to labour for your food, you will naturally out less of it on your plate. So foods that require peeling, shelling or chopping will help you control the amount that you consume.

8. Soup is an appetizer

Having soup as an appetizer will stave off the hunger demon better than anything else. It might seem that you are adding more to your meal but having soup as an entrée will reduce your need to go ballistic on the main course.

9. Check out the food

If you are having food buffet style, take a round of the entire dinner setup before deciding on what to eat. We have a natural tendency to put whatever comes before our eyes whenever we are hungry. A stroll around the table will help you decide to fill your plate only with the items you want to eat.

Also Read: Military Diet: Research-Based Analysis and Pros & Cons

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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8 Healthy Eating Tips For A Hectic Schedule

When we are rushing to meet deadlines and catch the plane home, the most obvious casualty is our food. We end up binging on junk food or missing a meal altogether if we are too tired. This is seriously detrimental to our health. There are many smart tactics you could employ to  ensure healthy eating despite a busy schedule. Here are some ways to do it.

1. Precook and freeze meals

To stave off last-minute hunger pangs, prepare your meals in advance and freeze them. There are many interesting, easy recipes over the internet that cater to people with really hectic schedules. Some of these are really simple and can be prepared in a jiffy and stored in small boxes in your freezer. When in a rush, just heat in a microwave and gobble up.

2. Don’t keep junk in the house

This is easier said than done but it helps in the long run. When you face hunger pangs, junk food seems really tempting. You will but naturally reach out for healthy food options in the absence of junk food. So store up on fruits, muesli, nuts, and hummus instead of mayonnaise, brown bread and yoghurt.

However busy the schedule the meals should be given its own time. Slowing down at meals and choosing smaller portions can help avoid overeating by giving the brain time to tell the stomach when it’s had enough food. Limiting distractions-turning off the television, computer, or smartphone-can also help us focus on the food.

Dr. M.G. Kartheeka, MBBS, MD

3. Snack Healthy

If you feel hungry between meals, chose healthy items to snack on. Peanuts, salads, fruits, dry fruits, milk, and yoghurt are some alternatives to chips, popcorn, chocolate bars, namkeens, biscuits and cold drinks. This way you cut out on trans-fats and provide your body with vital antioxidants and nutrients.

4. Save time by buying pre-chopped

Most of us don’t have time to chop veggies and fruits. This hampers us from cooking at home. Supermarkets store pre-chopped items that make cooking easier and less time-consuming.

Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, try to find a non-eating activity to do instead.

Dr. Ashish Bajaj – M.B.B.S, M.D.

5. Don’t skip breakfast

The first and the most important meal of the day becomes a sacrificial lamb to extra sleep. Avoid missing this meal to ensure good health. A good breakfast could be a simple one of oats, muesli or fruits but will kick-start your metabolism and ensure high energy levels throughout the day.

6. One-pot Wonders

From one-pot pasta to curries to rice, there are many recipes that bring a wholesome meal together in one pot. Add the ingredients and let them simmer for some time and voila! You have a meal. Scout the internet for the best and quickest recipes.

Create a list of your eating and drinking habits. Keep a food and beverage diary for a few days. Write down everything you eat and drink, including sugary drinks/alcohol. Write down the time of day you ate or drank the item. This will help you uncover your habits and help you plan a healthy menu for your meals and in-betweens.

Dr. Ashish Bajaj – M.B.B.S, M.D.

7. Cook Simple

Keep your more elaborate meals for the weekends and the holidays. For the weekdays, stick to basic, simple cooking and save time. Healthy pasta, stuffed rotis, pulao and simple dal rice are good options.

8. Meal calendar

The most common problem in early mornings and late evenings when you are hard-pressed for time is the big question- what to cook? To avoid this million-dollar question, form a meal calendar that caters to meal choices throughout the week. You will waste less time making a decision and with the pre-chopped items, the meal will be ready in a jiffy.

Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.