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Top 11 Health Benefits Of Eating Well

”Health is wealth”- we have heard this line since our childhood. But, it seems like we have forgotten this. Our busy schedules, job life and travelling is affecting our health unknowingly.

More and more people are becoming diet conscious these days. They feel diet food with sweaty workouts can help to keep them healthy. But remember, vigorous exercise can’t help your body without healthy eating. Healthy eating is much more essential for your body as well as mental health.

What is a healthy diet?

Healthy eating doesn’t mean cutting out foods. It is all about eating various foods in the correct amount to provide your body with the essential nutrients. You need to ensure that you are consuming different foods in the right balance rather than denying certain foods or drinks. All foods should be included in your healthy diet plan except for people who are on a medical diet.

What makes up a healthy diet?

A healthy diet term suggests consumption of all types of foods in the right amount. We all need a balance of protein, fat, carbohydrates, fiber, vitamins and minerals in our diets to sustain a healthy body.

Benefits of healthy eating

1: Help to manage a healthy weight:

Eating healthy food such as vegetables, fruits, whole grains, dairy products and a moderate amount of unsaturated fats can help you maintain a steady weight. Maintaining a healthy weight can help to reduce the risk of getting chronic health issues. A diet rich in dietary fibers can help you to maintain a healthy weight. Fiber-rich foods help you to suppress your hunger by making you feel fuller for longer.

A balanced diet may support mental and cognitive wellness. A 2015 study uncovered minerals and meals that may guard against dementia and cognitive decline. From my knowledge, the following may be advantageous: fish, Omega-3 fatty acids, flavonoids and polyphenols, and vitamins C, D, and E.
Dr. Siddharth Gupta, MD

2: Helps manage diabetes:

Diabetes is a common disorder that affects millions of people worldwide. Unhealthy eating habits is one of the causes of diabetes. A healthy diet can help a diabetic person to maintain a healthy sugar level and also help to delay complications of diabetes.

3: May improve heart health:

A healthy diet rich in green vegetables, fruits, whole grains and low-fat foods helps reduce the risk of heart disease by maintaining blood pressure and cholesterol levels. Increased cholesterol levels may cause thinning of arteries and heart blockages. Eating healthy foods helps reduce cholesterol and improve heart health. Limiting certain types of fats can also improve heart health.

4: May reduce cancer risk:

Cancer is the most deadly disease that affects any age group. Many causes lead to cancer – an unhealthy lifestyle is one of them. Eating foods that are rich in antioxidants may reduce the risk of developing cancer by protecting cells from damage. Foods rich in antioxidants such as berries, green vegetables, nuts and seeds help remove free radicals.

In my experience, parents who set a good example by modelling healthy eating and exercise habits are likely to pass them on to their children, who acquire most health-related behaviours from the adults in their immediate environment. Eating in may also be beneficial. Researchers discovered in 2018 that kids who frequently ate dinner with their families ate more vegetables and fewer sugary items than their classmates who ate dinner at home less frequently.
Dr. Rajeev Singh, BAMS

5: Help to improve digestion:

Certain vegetables, fruits, whole grains and dairy products contain fibers and probiotics. These are essential foods for maintaining good gut health and help to improve digestion.

Fermented foods such as curd, yogurt, kefir and miso contain probiotics that play essential roles in metabolism and digestion.

Some vegetables that are rich in fibers like vegetables, fruits and legumes promote regular bowel movements. They also help to prevent bowel cancer and diverticulitis.

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

6: Help to strengthen bones and teeth:

A diet rich in calcium and magnesium is essential for our bone and teeth health. Foods such as low-fat dairy products, broccoli, tofu and legumes that are rich in calcium and magnesium help to minimize the risk of bone issues.

7: Help to reduce stress:

Healthy eating may help to enhance your mood and reduce your stress and tension. If you eat nutritiously, you will feel better and more energized. Avoid eating sugary food and fat-loaded fruits. This will help to reduce mental stress.

8: May improve immunity:

A healthy immune system can help to keep away all infections and diseases. Consumption of healthy food such as green vegetables, antioxidants, fruits, seafood, herbs and spices can help boost immunity.

9: May improve skin health:

A portion of unhealthy junk food may lead to skin damage and acne outbreaks. Consume healthy foods such as fruits, vegetables, fatty fish, nuts, seeds, whole grains and beverages such as water, coconut water and green tea for clear skin.

10. May increase Lifespan

With lower risks of diabetes, cancer, heart issues and more you are more likely to live a longer healthier life as one of the benefits of eating well. Another important aspect is an improved healthspan. Healthspan is the amount of time that you are healthy till you require medical intervention. While many people have long lifespans (due to advances in modern medicine), they aren’t always healthy for the majority of their time. Eating well benefits both your healthspan and lifespan.

11. Better Sleep

Issues like diabetes, obesity, depression, alcohol consumption and many other negative factors can impact your sleep. Poor sleep can affect your health and poor health can conversely affect your sleep. Eating well can help on both fronts. Better dietary habits can help to address the root causes of sleep issues and leave you feeling better rested with longer and better sleep.

Also Read: What is Kefir? A Comprehensive Guide to Its Health Benefits

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Anaemia – How Pomegranates Can Help?

According to a report, more than half of Indian women and about 3/4th of Indian children suffer from Anaemia. What is startling in the data available is not how widespread the disease is but that it has nothing to do with one’s socioeconomic status and is found across all sections of society. Advanced countries such as the US also have a high percentage of the anaemic population.

What is Anaemia?

Anaemia is a lack of haemoglobin in your blood. Haemoglobin carries oxygen to all parts of the body and is vital for healthy functioning. Anaemia is also characterised by an unhealthy count of Red Blood Cells (RBCs). The threshold after which a person (children, adults, and pregnant women) are considered anaemic are –

	Anaemia
Population	Non-anaemic	Mild	Moderate	Severe
Children 6 to 59 months old	110 or above	100-109	70-99	Below 70
Children 5 to 11 years old	115 or above	110-114	80-109	Below 80
Children 12 to 14 years old	120 or above	110-119	80-109	Below 80
Women older than 15 years	120 or above	110-119	80-109	Below 80
Pregnant women	110 or above	100-109	70-99	Below 70
Men older than 15 years	130 or above	110-129	80-109	Below 80

The following three are the leading causes of Anaemia-

Loss of blood: Chronic loss of blood due to internal or external injury and bleeding, childbirth, certain illnesses, menstruation, etc. leads to Anaemia.

Increased demand for iron: The body requires more iron during pregnancy, growth spurts in childhood and adolescence.

Decreased production of haemoglobin/RBCs: This occurs in conditions such as after an operation, bone marrow, stem cell problems, diarrhoea or thalassemia.

Anaemia causes fatigue and tiredness, retarded growth in children amongst other issues.

Pomegranates, when consumed with iron-rich foods such as liver, green leafy vegetables, lentils and tofu, will help in anaemia, not when consumed alone.
Dr. M.G. Kartheeka, MBBS, MD

Factors that may increase your chances of developing anaemia

Several factors need to be weighed in while talking about anaemia. Some of these factors cannot be helped while others are very much in our control. To have a better idea, here are some of the factors that can increase your risk of catching anaemia:

Having menstrual periods.
Being pregnant.
If you are over 65 years of age.
Hereditary conditions may trigger anaemia.
A diet that doesn’t include enough iron and vitamin B-12.
Other external factors like heavy consumption of alcohol or exposure to toxic substances can result in anaemia.
If you have existing chronic conditions like cancer, liver or kidney disease or even an autoimmune disease.

At home, you can have pomegranate for anaemia as the fruit is rich in vitamins and minerals. A detailed list of benefits are given below, so read on to find out more!

Also read: Health Benefits and Precautions: Can You Eat Pomegranate Seeds?

How can pomegranates help?

Pomegranate is rich in vitamin K, vitamin C, fibre, potassium, and protein. Although there are many other fruits with higher iron content, pomegranate is highly recommended for anaemia. This is because pomegranate is rich in vitamin C.

Our bodies generally absorb only 3% of the iron consumed. This is because our gut does not readily absorb iron. The high content of vitamin C in pomegranate helps our bodies to absorb the iron present in the fruit as vitamin C, which is integral to iron metabolism. Regular consumption of pomegranate helps to increase haemoglobin levels and fight anaemia.

Avoiding certain foods along with pomegranate is recommended. Chocolates, spinach, tea, coffee, and alcohol have compounds in them that inhibit the absorption of iron. Keep at least a 30-minute gap between these foods and pomegranate consumption for maximal iron absorption.

A small bowl or around 100 gms of this tangy-sweet fruit every day helps to fight iron deficiency by maximizing iron absorption.

7 Ways To Treat Anaemia At Home

Anaemia is a medical condition characterized by the lack of healthy blood cells in the body. It is reported as a low haemoglobin count in the blood. Haemoglobin is the primary protein found in red blood cells. It carries oxygen and supplies it to different parts of the body through the bloodstream. Therefore, deficiency of haemoglobin in the blood signifies that your blood cannot supply a sufficient quantity of oxygen to all the organs to allow them to function appropriately. This may eventually lead to anaemia.

While there are lots of drugstore remedies for curing anaemia, some home remedies have been found to create magical effects for anaemia patients. If you are feeling curious and wish to know more about home remedies for anaemia, read below.

Did You Know?

Anaemia mainly affects women and children in the United States. source: WHO
Anaemia can cause poor cognitive and motor development in children. source: WHO
Iron deficiency is the most common nutritional deficiency leading to anaemia. source: WHO
Anaemia can be caused by infections such as malaria, tuberculosis, and HIV. source: WHO
Heavy menstrual bleeding and blood loss during and after childbirth can lead to anaemia. source: WHO

Home Remedies for Anaemia Are:

1. Beetroot

The vegetable that you can fully trust for curing your anaemia is beetroot. As this vegetable is enriched with natural iron, it helps in increasing the haemoglobin count in the blood. Hence, with prolonged consumption, the level of oxygen in the blood gradually increases.

You can eat beetroot in the cooked form or as a raw salad. Alternatively, you can even mash and liquefy this wondrous vegetable and prepare a glass of beetroot juice too.

2. Citrus Fruits

It has been found that regular consumption of vitamin C has improved the conditions of patients suffering from acute anaemia. Vitamin C helps the blood to absorb a greater quantity of iron.

Therefore, make it a habit of consuming natural sources of Vitamin C of any form regularly, be it orange, lemon, sweet lime, or lemon.

3. Blackstrap Molasses

As blackstrap molasses is a natural source of vitamin B, iron, and other essential minerals, it is often recommended to patients suffering from anaemia. When you consume this natural ingredient daily, it enhances the production of haemoglobin in the blood so that you can recover from anaemia.

You can consume blackstrap molasses in the form of a drink by mixing one teaspoon of the molasses with a mug of hot milk.

4. Spinach

Anaemia is often caused due to a deficiency of folic acid in the blood when the bloodstream cannot produce as much haemoglobin as is required in a human body. Such medical situations can be handled if you consume spinach regularly. This leafy green is a natural source of vitamin B12, folic acid, and other vital nutrients, and shows its favourable effects very soon if you make it a part of your daily platter.

Also Read: 15 Reasons Why Spinach Is Called A Superfood

Severe iron deficiency anaemia may increase your risk of developing complications that affect the heart or lungs, such as an abnormally fast heartbeat (tachycardia) or heart failure. It is pertinent to get treated for anaemia as soon as you experience any symptoms of anaemia.
Dr Ashish Bajaj – M.B.B.S, M.D. in Clinical Pharmacology and Toxicology

5. Bananas

Bananas are filled with essential nutrients, vitamin C, folate, potassium, and iron – everything that your body needs to generate red blood cells and improve haemoglobin count. Consuming green or ripe bananas can help improve the levels of iron by a significant margin.

6. Dates, Raisins, and Figs

Raisins and dates are an excellent source of vitamin C and iron. Vitamin C helps boosts the immune system, thus helping your body to absorb iron more efficiently. Sweet and plump figs, on the other hand, are packed with the goodness of iron, vitamin A, magnesium, and folate. Consuming a handful of soaked figs, and dates and raisins at least thrice a week in the morning can improve your haemoglobin levels.

7. Black Sesame Seeds

Black sesame seeds can work wonders for anaemia patients. They are rich in calcium, magnesium, and iron, all of which are highly essential for increasing your iron levels. Moreover, the consumption of sesame seeds helps in the absorption of iron in the body. You can soak the seeds in half a glass of water and leave it overnight before consuming it the next morning.

Also Read: Types of Foods That Are Good For Anaemia

The kitchen has it all”¦

As you know by now, the cure for anaemia is available right inside your kitchen. All that you have to do is go ahead and pick the right solution for yourself.

Read More: Signs and Symptoms of Anaemia

There are certain plants in nature which help reduce the effects of anaemia. The best examples are neem and tulsi. Neem is rich in iron. In comparison, tulsi is rich in iron and vitamin C – a vitamin which helps in the absorption of iron. Certain fruits and vegetables act as excellent supplements for an anaemic patient. Beetroot, for instance, is rich in folic acid. Pomegranates and apples are rich in iron. Also, take fruits rich in vitamin C as they help in the absorption of iron.
Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)

Also Read: Blackstrap Molasses: Uncovering Its Health Benefits and Uses

Diet Plan for Anaemia

Now that you have an idea regarding the home remedies for anaemia, it is time for you to chart out a balanced diet plan which will help treat the disease. Before we dive into specific foods which are required, be sure to follow the below pointers while making your diet plan:

Do not eat iron-rich foods with foods or beverages that inhibit iron absorption. These include foods high in calcium, coffee, tea, eggs and so on.
Eat iron-rich foods which also contain Vitamin C in them. Foods like oranges, strawberries and tomatoes improve iron absorption.
Eat iron-rich foods which contain beta carotene, including foods like apricots, beetroot and red peppers.
Eat a range of heme and nonheme iron foods.
While following the above point, try to consume both together.
Add those foods into the diet which are rich in folate and Vitamin B-12.

Now, here are some of the common foods you can consume to treat anaemia:

Leafy Greens– they are some of the best sources of nonheme iron (found in plant foods). These greens include spinach, kale, collard greens, and more! It is important to note that while leafy vegetables will give you a good amount of iron, it is not advisable to solely depend on them.
Meat and Poultry– these are filled with heme iron (found in meat) and include foods like red meat, lamb and venison.
Liver– it may not sound as enticing as the other foods, but it is an indomitable fact that the liver is rich in iron.
Seafood– some fish or foods under the seafood category are rich in heme iron. Some examples include oysters, clams, shrimp and scallops.
Fortified foods– these foods are the ones that are imbued with certain vitamins and minerals which otherwise weren’t present naturally. Many foods are fortified with iron, like orange juice, pasta, white rice and you should take these in your system.
Beans– for vegetarians, different kinds of beans are a good source of iron. Chickpeas, kidney beans, soybeans, etc are some of the types which are filled with this mineral.
Nuts and seeds– you can either eat this mineral-rich food on its own or sprinkle them on things like yoghurt and salads. Pumpkin seeds, cashews, pine nuts, pistachios are some of the nuts and seeds you can have.

If you follow the mentioned diet plan, then you can slowly but surely go on the path of fighting against anaemia!

Want to get rid of anaemia naturally with the help of Ayurveda? Then read about Lohasava: Uses, Benefits, Side Effects and More!

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