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Insulin Resistance: What You Need To Know

Introduction

Insulin-resistance is a growing concern and is linked to conditions, such as type 2 diabetes. Although both conditions share similar symptoms, insulin resistance develops earlier and may be reversed with timely lifestyle changes. Let’s understand what insulin resistance is, and how it can be managed effectively.

Insulin is a hormone secreted by the pancreas that helps the cells of the body absorb glucose and use it for metabolism. Insulin resistance is a condition where cells are not able to use the insulin circulating in the body effectively, as they become less responsive to insulin. This leads to difficulty in absorbing glucose from the bloodstream and the accumulation of sugar in the blood. Many people who have insulin resistance have slightly elevated blood sugar levels, known as prediabetes1. This stage is known as the prediabetes stage.

It is not known exactly why one develops insulin resistance; however, overweight or obesity are risk factors for developing this condition. Other factors that may also cause insulin resistance are genetic and lifestyle factors1

Insulin resistance can be temporary or chronic and can be manageable in some cases. Exercise is one of the fastest and the most effective ways to manage insulin resistance apart from oral anti-diabetes and anti-obesity medications, which may be prescribed by your physician to manage the condition.

Dr. Ashish Bajaj, M.B.B.S. M.D. in Clinical Pharmacology and Toxicology

Effects of Insulin Resistance

Insulin resistance initially does not trigger any symptoms. You may be insulin resistant and may not even realise it. A routine blood glucose test alone may not be able to confirm insulin resistance2.

The earliest symptom of insulin resistance is weight gain, particularly around the waistline, known as central obesity. This weight gain typically appears as a fat waistline, a large belly, a fat and thick neck, a double chin, and a fatty hump at the back of the neck, with relatively thin arms and legs2

Another symptom that people with insulin resistance have is “acanthosis nigricans”. This condition causes dark, thick skin patches in the skin folds like the groin area, armpits, and neck3.

Other Insulin Resistance Symptoms Include

Insulin resistance increases your risk of heart disease, stroke, and type 2 diabetes4,5.

The classic symptoms of diabetes include3: 

Central obesity is the major cause of insulin resistance. It can further lead to high blood pressure, prediabetes, etc. (known as metabolic syndrome). Lifestyle changes can help avoid metabolic syndrome and further avoid any chronic lifestyle diseases.

Dr. Nikhil Yadav, MBBS MD, CCEBDM

Insulin Resistance Causes

The exact cause of insulin resistance is not known; however, it has primarily been linked to obesity and overweight. Excess fat accumulation around the belly leads to an inflammatory reaction, which starts insulin resistance6,7.

Insulin resistance is identified as an impaired biologic response to insulin stimulation of target tissues, primarily the liver, muscle, and adipose tissue. Insulin resistance impairs glucose disposal, resulting in a compensatory increase in beta-cell insulin production and hyperinsulinemia. The most common causes include obesity and overweight. 

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

Is Insulin Resistance Reversible?

Losing weight can help reduce the severity of insulin resistance and, thereby, improve glucose metabolism in the body. This includes a radical shift in dietary and lifestyle habits. The onset of insulin resistance is only a warning sign as it may be reversed by adopting healthy lifestyle habits8.

Insulin Resistance Tests

How to Manage Insulin Resistance in Daily Life?

Living with insulin resistance can be rather difficult but it is not altogether impossible. Management of insulin resistance begins at home by altering your lifestyle habits, such as:

1. Exercise

exercise

Exercise is a universally recommended lifestyle habit for all people. An exercise routine of 30-60 minutes daily can be the solution for many health problems in the world, including insulin resistance.

Resistance training done with the help of resistance bands, dumbbells, or kettlebells may be effective against insulin resistance.

A combination of resistance training and aerobic training may help reduce your insulin resistance significantly, especially when tracked over a 3-month period10.

2. Sleep

benefits of sleeping

Sleep is a highly compromised lifestyle element but a very important one in determining your overall health. Lack of sleep or poor quality of sleep can make you susceptible to health complications such as type 2 diabetes, heart diseases, and an array of infections over time. Many studies have been able to successfully establish a connection between increased insulin resistance and low levels of sleep11.

3. Stress Management

stress

Stress is another silent killer responsible for aggravating many health conditions in people around the world. Not only does chronic stress mess up your mental health but it also takes a toll on your physical health.

Stress prompts the body to go into fight or flight mode and triggers the release of the hormones catecholamines and glucocorticoids into the body12.

Ongoing stress will keep your body on alert, leading to disturbance in glucose homeostasis, eventually leading to insulin resistance and diabetes. It is crucial that you try to keep your stress levels to a minimum by following these tips12:

4. Follow a Healthy Diet

healthy diet

Maintaining a nutritious and filling diet is important for a healthy lifestyle and keeping your insulin levels under check. Here are a few tips for changing your diet13,14:

Incorporate insoluble fibre in your diet to bulk up your stools and soluble fibre to curb hunger pangs and reduce cholesterol. Foods that provide fibre include oatmeal, legumes, oranges and flaxseeds.

5. Weight

weight management

When you have insulin resistance, irrespective of whether you have type 2 diabetes or not, you need to focus on losing a few pounds for your own health benefit. When starting on your weight loss journey, focus on belly fat reduction, which has been found to be directly linked with insulin resistance.

Conclusion

Insulin plays an important role in maintaining healthy blood sugar levels. When your body becomes resistant to it, your risk of diabetes and other health issues increases. Fortunately, insulin resistance can managed through healthy lifestyle changes such as regular exercise, a balanced diet, adequate sleep, and stress management. Early detection and regular monitoring with your doctor can help you stay in control and prevent complications.

References

  1. Wilcox G. Insulin and Insulin Resistance. Clinical Biochemist Reviews [Internet]. 2005 May;26(2):19–39. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC1204764/
  2. Pearson T, Wattis JAD, King JR, MacDonald IA, Mazzatti DJ. The Effects of Insulin Resistance on Individual Tissues: An Application of a Mathematical Model of Metabolism in Humans. Bulletin of Mathematical Biology [Internet]. 2016 Jun 1;78(6):1189–217. Available from: https://pubmed.ncbi.nlm.nih.gov/27306890/
  3. Diabetes Overview [Internet]. CT.gov – Connecticut’s Official State Website. Available from: https://portal.ct.gov/SDE/Publications/Learning-and-Diabetes/Diabetes-Overview
  4. Kosmas CE, Bousvarou MD, Kostara C, Evangelia Papakonstantinou, Evdokia Salamou, Guzman E. Insulin resistance and cardiovascular disease. Journal of International Medical Research. 2023 Mar 1;51(3): Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10069006/
  5. National Institute of Diabetes and Digestive and Kidney Diseases. Insulin resistance & prediabetes [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. 2018. Available from: https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance
  6. Freeman AM, Pennings N. Insulin Resistance [Internet]. nih.gov. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507839/
  7. Zatterale F, Longo M, Naderi J, Raciti GA, Desiderio A, Miele C, Beguinot F. Chronic Adipose Tissue Inflammation Linking Obesity to Insulin Resistance and Type 2 Diabetes. Front Physiol. 2020 Jan 29;10:1607. doi: 10.3389/fphys.2019.01607. Avaiable from: https://pubmed.ncbi.nlm.nih.gov/32063863/
  8. Mingrone G, DeGaetano A, Greco AV, Capristo E, Benedetti G, Castagneto M, et al. Reversibility of insulin resistance in obese diabetic patients: role of plasma lipids. Diabetologia [Internet]. 1997 May;40(5):599–605. Available from: https://pubmed.ncbi.nlm.nih.gov/9165230/
  9. MedlinePlus. Hemoglobin A1C (HbA1c) Test: MedlinePlus Lab Test Information [Internet]. Medlineplus.gov. 2022. Available from: https://medlineplus.gov/lab-tests/hemoglobin-a1c-hba1c-test/
  10. Keshel TE. Exercise Training and Insulin Resistance: A Current Review. Journal of Obesity & Weight Loss Therapy. 2015;5(5). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4625541/
  11. Singh T, Ahmed TH, Mohamed N, Elhaj MS, Mohammed Z, Paulsingh CN, et al. Does insufficient sleep increase the risk of developing insulin resistance: A systematic review. Cureus. 2022 Mar 26;14(3). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9036496/
  12. Sharma K, Akre S, Chakole S, Wanjari MB. Stress-Induced diabetes: A review. Cureus [Internet]. 2022 Sep 13;14(9):e29142. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9561544/
  13. Tettamanzi F, Bagnardi V, Louca P, Nogal A, Monti GS, Mambrini SP, et al. A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet—A Cross-Over Controlled Inpatient Dietary Study. Nutrients. 2021 Dec 7;13(12):4380. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8707429/
  14. Pereira ASP, Banegas-Luna AJ, Peña-García J, Pérez-Sánchez H, Apostolides Z. Evaluation of the Anti-Diabetic Activity of Some Common Herbs and Spices: Providing New Insights with Inverse Virtual Screening. Molecules [Internet]. 2019 Jan 1;24(22):4030. Available from: https://www.mdpi.com/1420-3049/24/22/4030

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 Sign & Symptoms Of Diabetes In Men

Introduction

Diabetes is a metabolic disorder that affects the manner in which the body processes blood sugar. It is a chronic disease and cannot be cured. Our genes contribute a lot towards our susceptibility to suffering from diabetes but so does our lifestyle. Unhealthy food habits coupled with a sedentary routine can increase the odds of suffering from this disease.

While anyone can get it irrespective of gender, age or social strata, the number of men suffering is high1. One has to seek immediate medical treatment for this disease as a delay in getting medical help might adversely affect your heart, eyes, blood vessels, nerves and kidneys. There are many early warning signs and symptoms of diabetes in men. In any case, consult a doctor and never take medicines on your own, as it might lead to severe complications.

Symptoms of Diabetes

1. Excessive Thirst and Hunger

Drinking water

Since the level of blood sugar is high, it extracts fluids from the cells making the patient feel excessively thirsty. People suffering from diabetes feel hungry frequently because of the body’s inability to efficiently utilize blood sugar to be converted to energy. If you find yourself drinking gallons of water or gorging on food suddenly, talk to your doctor2.

2. Frequent Urination

excess urination

People who suffer from diabetes start using the washroom frequently. Excessive thirst leads to frequent urination. Most men suffer from broken sleep at night. Older patients may even experience bed-wetting. The body tries to expel the extra glucose in the blood through urine. That is another reason for frequent urination2.

3. Fatigue

fatigue

If you have generally been feeling low-key and suffering from tiredness and lethargy without any obvious reasons, you may have diabetes. Unexplained fatigue and listlessness are due to inefficient usage of energy. A glucose test will provide you with clarity so get one done immediately3.

Read More:  10 Foods to Fight Fatigue

4. Unexplained Weight Loss

weight management

Men suffering from diabetes often present with unintentional weight loss. The body is unable to use blood sugar to transform it into energy. This leads to sudden weight loss. If you have lost weight without any reason, please consult your doctor2.

5. Skin Infections

skin infections

Due to high sugar levels in the blood, men suffering from diabetes fall prey to skin infections very often. This could be genital itching or even thrush. The high sugar proves to be a perfect breeding ground for fungus which causes these infections4.

Adding to the symptoms mentioned in the blog burning pain in the legs and feet are also a symptom of diabetes. Regular blood sugar screening is recommended if you are experiencing any of the above.

Dr. M.G. Kartheeka, MBBS, MD(Pediatric)

6. Vision Loss

vision problems

Men suffering from undiagnosed diabetes may experience blurred vision and rarely loss of eyesight. The high glucose levels in the body are harmful for most organs ,at times the eyes are the first to suffer. Seek treatment immediately if you have a sudden dip in your eyesight2.

7. Slow-healing Wounds

wound healing

Men who suffer from diabetes find that their cuts and wounds take longer to heal. High blood sugar reduces immunity and affects the body’s ability to heal itself. Since the situation can exacerbate gangrene and even can lead to amputation, if you have a wound that is not healing, seek expert medical guidance5.

8. Erectile Dysfunction

erectile dysfunction

Men suffering from diabetes experience erectile dysfunction. There are several mechanisms responsible for such kind of Erectile Dysfunction in diabetes. To name a few, impaired function of nerves, hindrance with the blood flow and psychological issues associated with diabetes are the common ones.  It is important to be aware of false advertisements of many supplements  and medicines that claim to cure ED. One must avoid self-medicating and always consult a doctor beforehand6.

Diabetes especially type 2 is commonly related to erectile dysfunction as high blood sugar over long periods of time can damage nerves and blood vessels causing problems with getting or keeping an erection firm enough.

Dr. Ashish Bajaj, MBBS, MD in Clinical Pharmacology and Toxicology

Want to manage your diabetes effectively? Book your free diabetes consultation from our experts!

Risk Factors for Diabetes in Men

Many factors contribute to or increase your chances for diabetes and its related complications, some of them include:

How Can You Delay the Onset of Diabetes in Men?

Quitting or reducing daily smoking, engaging in some amount of daily physical activity, maintaining a well-balanced diet and keeping a check on your weight are good measures to reduce the risk of diabetes. Keeping a constant check at intervals on your blood glucose level also helps.

If you have a family history of diabetes and already have been diagnosed with borderline diabetes, certain changes in lifestyle can benefit your physical and mental well-being while also keeping your diabetes in check. Balancing your meals by putting in enough protein, vitamins and leafy vegetables will improve your bodily health. An even mixture of starch, fruits, vegetables, healthy fats and protein comprises a good, balanced and well-made meal.  

Avoiding excess sugar, like carbonated drinks, fizzy sugary juices, sodas, candies and sweets is the key to keeping your diabetes level low. You can indulge in one or two sugary treats once in a while, however, consuming them in moderation is important.

References

  1. Pradeepa R, Shreya L, Anjana RM, Jebarani S, Venkatesan U, Kamal Raj N, Swami OC, Mohan V. Sex-Based Differences in Clinical Profile and Complications among Individuals with Type 2 Diabetes Seen at a Private Tertiary Diabetes Care Centre in India. Healthcare (Basel). 2023 Jun 2;11(11):1634. doi: 10.3390/healthcare11111634. PMID: 37297774; PMCID: PMC10252405. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10252405/
  2. CDC. Symptoms of Diabetes [Internet]. Atlanta (GA): Centers for Disease Control and Prevention; 2024 May 15 [cited 2025 Oct 16]. Available from: https://www.cdc.gov/diabetes/signs-symptoms/index.html
  3. Fritschi C, Quinn L. Fatigue in patients with diabetes: a review. J Psychosom Res. 2010 Jul;69(1):33-41. doi: 10.1016/j.jpsychores.2010.01.021. Epub 2010 Mar 23. PMID: 20630261; PMCID: PMC2905388. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2905388/
  4. David P, Singh S, Ankar R. A Comprehensive Overview of Skin Complications in Diabetes and Their Prevention. Cureus. 2023 May 13;15(5):e38961. doi: 10.7759/cureus.38961. PMID: 37313065; PMCID: PMC10259731. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10259731/
  5. Burgess JL, Wyant WA, Abdo Abujamra B, Kirsner RS, Jozic I. Diabetic Wound-Healing Science. Medicina (Kaunas). 2021 Oct 8;57(10):1072. doi: 10.3390/medicina57101072. PMID: 34684109; PMCID: PMC8539411. Available from: https://pubmed.ncbi.nlm.nih.gov/34684109/
  6. Defeudis G, Mazzilli R, Tenuta M, Rossini G, Zamponi V, Olana S, Faggiano A, Pozzilli P, Isidori AM, Gianfrilli D. Erectile dysfunction and diabetes: A melting pot of circumstances and treatments. Diabetes Metab Res Rev. 2022 Feb;38(2):e3494. doi: 10.1002/dmrr.3494. Epub 2021 Sep 21. PMID: 34514697; PMCID: PMC9286480. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9286480/

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

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Amazing Health Benefits of the Avocado

Introduction

Avocado is the most trending fruit when it comes to healthy eating! We are drooling on avocado toasts and flaunting over trendy avocado smoothies, but do we even know what and why avocado is celebrated as a superfood. Let’s explore what makes this fruit stand out in the world of nutrition. 

What is an Avocado?

Avocado is a rich, creamy, and single-seeded fruit with a mild flavor. Scientifically, it is known as Persea Americana and belongs to the family of Lauraceae. There are dozens of varieties of avocados, ranging in size, color, and texture. All are native to tropical climates, and when harvested, the flesh softens to a buttery texture that has become extremely popular. It is also called “Makhan phal” in India. Avocados are also known by other names such as “alligator pear” and “butter pear.” In Spanish-speaking regions, they are called aguacate or palta, while in Portuguese, the word is abacate. In Indonesian, it’s known as alpukat, and in the original Nahuatl language, it was called ahuacatl.

Nutritional Profile of an Avocado

 Avocados are known to be nutrient-dense foods. They are a powerhouse of nutrients such as 

Health Benefits of an Avocado Fruit

1. Anti-inflammatory Properties 

reduces inflammation

Avocados are rich in anti-inflammatory properties that help to reduce body’s internal inflammation. It is a great source of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. These act as antioxidants and help keep inflammation at bay, providing relief from joint pains and even preventing blot clots2.  

2. Helps to Lose Weight 

weight loss

The most popular health benefit of avocado is that it helps to manage weight. It is used widely in weight loss diets due to the presence of dietary fibers. It controls your weight by keeping you full longer and making you eat fewer calories. Avocados are very low on carbs too, which also promotes weight loss. But do remember not to overdo the consumption as its also called as also has a high fat percentage that needs to be kept in mind.

3. Keep Your Heart Healthy 

heart

Avocado fruit contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols helps to maintain healthy cholesterol levels. This helps avoid plaque deposits in the arteries of your heart arteries and keep your heart healthy3

4. Regulates Blood Pressure 

regulates blood pressure

Avocado is a good source of minerals, especially potassium and sodium, that keep your blood pressure stable. Stable blood pressure helps stave off the risk of heart attack or stroke4

Avocado is an excellent source of potassium, with one serving of a medium avocado (half an avocado) containing even more potassium than a medium banana8

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

5. Great for Vision 

good for vision

Consuming avocado in your diet is also said to be healthy for your eyes. They are full of antioxidants and beta-carotene that are beneficial for the eyes. Avocado contains lutein and zeaxanthin-two phytochemicals that protect to help minimize damage, including that from ultraviolet light1. The high amount of vitamin A in it also helps reduce the risk of macular degeneration that develops with old age5

The monounsaturated fatty acids in avocados help to absorb other fat-soluble nutrients such as beta-carotene. It may help to reduce the risk of developing age-related macular degeneration. 

6. Improves Digestion 

improve digestion

Avocados are full of digestive fibers to keep your gut system healthy. Fiber adds bulk to the stool, which facilitates bowel regularity, thereby enhancing digestion4. They help to prevent constipation, indigestion and may even lower the risk of colon cancer6

Avocados are a delicious way to support your bones and blood health. Avocado is rich in vitamin K1, which helps your body form blood clots when necessary and also helps regulate calcium levels in your bones9

Dr Rajeev Singh, BAMS

7. Essential for a Healthy Pregnancy 

good for pregnancy

Avocados are a good source of folate. Pregnant women can include avocados in their diet as folate helps healthy fetal development and reduces the risk of miscarriage and neural tube defects. Although, its ideal to discuss with a gynecologist first. 

8. Reduces Depression 

may trigger mental illness

The presence of folate in this fruit may help to reduce depression. It helps prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. This way, it may help regulate sleep and mood patterns7

9. Keeps Your Skin Shiny 

skin

Avocado is a powerhouse of various nutrients such as vitamins, minerals, antioxidants, and fatty acids. Hence, it can be great for your skin. It is mainly rich in vitamin C and vitamin E giving your skin a natural glow1

Although studies have shown beneficial effects of avocado, further large-scale human research is needed to prove these benefits. Yet, avocados can prove to be a great addition to your diet. They are full of essential nutrients that make them a super-fruit! 

Avocado may be a natural way to fight signs of aging. This superfood is packed with antioxidants like vitamins C and E9.

Dr. Smita Barode, B.A.M.S, M.S.

Also Read: Pneumonia Diet: What to Eat & Avoid During Recovery 

How to Add Avocados to Your Diet

Now that we know how avocado may benefit you, here are a few simple avocado recipes to add this amazing fruit to your regular diet: 

With their creamy texture and mild flavor, avocados are versatile enough to be enjoyed in many ways—whether you add them to salads, spread them on toast, or blend them into smoothies, they are an excellent fruit in every term of diet. 

Did you know that Avocado is a natural diuretic? It can help your body get rid of excess water and reduce bloating. Plus, Avocados are rich in potassium, which can help balance out the sodium in your diet and further reduce water10

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: List of Protein Rich Food for Vegetarians

Conclusion

Avocados are truly a remarkable fruit, offering a wide range of potential health benefits. They support heart health, aid digestion, and can enhance your skin’s appearance. Incorporating avocados into your diet can be both simple and delicious, making it easy to enjoy their numerous advantages. They are useful in different forms such as you can eat them with toast or make a tasty smoothie from them. However, remember while they’re healthy overall, moderation with consumption is key, especially considering their fat content. Also, if you have any medical conditions, consult your doctor before incorporating avocado or other natural product in your routine diet. Nonetheless, do give avocados a try and see how this superfruit can make a positive difference in your life.

Also Read: Jamun (Java Plum): Uses, Benefits & Side Effects

References

  1. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3664913/  
  2. Bhuyan DJ, Alsherbiny MA, Perera S, Low M, Basu A, Devi OA, Barooah MS, Li CG, Papoutsis K. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits. Antioxidants (Basel). 2019 Sep 24;8(10):426. https://pmc.ncbi.nlm.nih.gov/articles/PMC6826385/ 
  3. Colquhoun DM, Moores D, Somerset SM, Humphries JA. Comparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with avocado, and a high-carbohydrate diet. Am J Clin Nutr. 1992 Oct;56(4):671-7. doi: 10.1093/ajcn/56.4.671. Available from: https://pubmed.ncbi.nlm.nih.gov/1414966/  
  4. Monge A, Stern D, Cortés-Valencia A, Catzín-Kuhlmann A, Lajous M, Denova-Gutiérrez E. Avocado consumption is associated with a reduction in hypertension incidence in Mexican women. Br J Nutr. 2023 Jun 14;129(11):1976-1983. doi: 10.1017/S0007114522002690. Available from: https://pubmed.ncbi.nlm.nih.gov/35979778/  
  5. Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS. Nutrients for Prevention of Macular Degeneration and Eye-Related Diseases. Antioxidants (Basel). 2019 Apr 2;8(4):85. doi: 10.3390/antiox8040085. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6523787/  
  6. Vahedi Larijani L, Ghasemi M, AbedianKenari S, Naghshvar F. Evaluating the effect of four extracts of avocado fruit on esophageal squamous carcinoma and colon adenocarcinoma cell lines in comparison with peripheral blood mononuclear cells. Acta Med Iran. 2014;52(3):201-5. Available from: https://pubmed.ncbi.nlm.nih.gov/24901722/ 
  7. Cheng FW, Ford NA, Taylor MK. US Older Adults That Consume Avocado or Guacamole Have Better Cognition Than Non-consumers: National Health and Nutrition Examination Survey 2011-2014. Front Nutr. 2021 Oct 14;8:746453. doi: 10.3389/fnut.2021.746453. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8551489/ 
  8. Powell J. Avocados – the nutrition source. The Nutrition Source. 2024 [cited 2025 Apr 30]. Available from: https://nutritionsource.hsph.harvard.edu/avocados/
  9. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition. 2013 [cited 2025 Apr 30]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3664913/
  10. Duarte PF, Chaves MA, Borges CD, Mendonça CRB. Avocado: characteristics, health benefits and uses. Ciência Rural. 2016 [cited 2025 Apr 30]. Available from: https://www.scielo.br/j/cr/a/VqMdKHmY4y5zHgtJKjc98nS/

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.

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High Dietary Fiber Foods That You Should Eat Every Day!

If you are looking to add more fibre to your diet, there are plenty of options. 

What is Fibre?

Fibres also known as roughage or bulk is a plant-based nutrient that are incredibly important for our body.   

These dietary fibres are indigestible components of plant-based foods. They pass through the stomach without being broken down and reach the colon, where they help maintain a clean and healthy digestive system. 

Certain types of dietary fibres help to lower your risk for heart disease, stroke, and diabetes, improve the health of your gut system and fight against constipation. It also contributes to improving the health of your skin and help you to lose weight. It may even help prevent colon cancer. 

How Much Fibre Do You Need Daily?

The recommended daily intake of fibre is 21 to 25 grams for women and 30 to 38 grams for men with variation with age1

Types of Fibres

High-Fibre Foods to Add to Your Diet

Even if you include high-fibre foods in your daily meals, you may still fall short of the recommended intake. Meeting your fibre needs can be particularly challenging if you’re relying heavily on vegetables alone. Fortunately, a variety of grain-based options are not only rich in fibre but also versatile and enjoyable. Here are some high fibre food options: 

1. Barley

By adding 100 grams of cooked barley in your diet daily can get around 15 to 16 grams of fibre2. Also, you can add this high-fibre grain to roasted vegetables. 

2. Quinoa

quinoa

Quinoa is popular among health-conscious people. It is also loaded with proteins, magnesium, iron, and antioxidants. You can add quinoa to your weekly dinner rotation or stir in cinnamon and sugar for a sweet treat. Quinoa has around 14 to 15 grams of fibre per 100 grams2.

3. Oats

Oat contains a powerful soluble fibre – oat beta-glucan which helps to control blood sugar and cholesterol levels3. 100 grams of oats contain approximately 12 grams of fibre4. You can add it to cookies, muffins, or granola.

4. Whole grain spaghetti

Whole-grain spaghetti can provide many health benefits as it is rich in fibre. 100 grams of whole-grain spaghetti can contain up to 7 grams of fibre5

Did you know that insoluble fibre is known for its rapid passage through the gut? Additionally, it might also play a role in warding off gut infections12

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

5. Popcorns

Popcorn is also called the ”king of snack foods”. You can sprinkle your favourite herbs and spices to enhanceits flavour. 100 grams of air-popped popcorn contain around 15 grams of fibre6.  

6. Broccoli

This vegetable can be considered as a fibre vegetable but is also rich in nutrients such as, vitamin C, vitamin K, and vitamin B. Studies have shown that 200 grams of broccoli contains of fibre and can support the gut bacteria to stay healthy and balanced7

7. Carrots

carrot

Carrot is a root vegetable mainly known for its beta carotene content but it also contains fibres. 100 grams of carrots will give you 4 to 5 grams of fibre2

8. Brussels sprouts

sprouts
Brussels sprouts. Preparation for roasting Brussels sprouts with bacon.

These mini cabbages can be boiled, fried, or can be added raw in your bowl. They’re very high in fibres, vitamin K, potassium, folate, and potent cancer-fighting antioxidants8. 100 grams of Brussels sprouts contain around 4 grams of fibre2

Did you know that soluble fibre, when consumed, acts like a sponge in the gut? It may slow down digestion of fast foods and help to lower blood sugar levels, making it particularly beneficial for individuals with diabetes12

Dr. Rajeev Singh, BAMS

9. Artichoke

One of the best sources of fibre. 100 grams of artichokes can provide around 5 grams of fibre9

10. Green peas

Flavourful and healthy, fresh green peas are a great source of fibres and iron, vitamins A, and vitamin C. 100 grams of peas can give you around 6 to 7 grams of fibre2

11. Avocado

avocado

Avocado is widely enjoyed for its creamy flavour and health benefits. It is also loaded with various vitamins, antioxidants, and magnesium. 100 grams of avocados can give you around 7 grams of fibre2. But consult with a nutritionist or doctor before adding it to your diet. 

12. Berries

berries

Berries are usually known to be rich in antioxidants but they are also rich in fibres. 100 grams of gooseberries, strawberries, and blackberries can give you around 8, 2.5, and 4.5 grams of fibre, respectively2

13. Apples

apple

Apples are particularly rich in a type of soluble fibre called pectin. There are about 2 to 3 grams of fibre in 100 grams of apples.2 Studies have shown that apples are helpful in protecting arteries and lower cholesterol10

14. Almonds

almonds

Almonds are high in fibre and many other nutrients such as healthy fats and vitamin E. 100 grams of almonds can give you around 13 grams of fibre2.

15. Chia seeds

chia seeds

Chia seeds are super-foods loaded with soluble fibres. 100 grams of chia seeds provides around 34 grams of fibre11. It also contains a high amount of magnesium, phosphorus, and calcium.

16. Lentils

lentils

Lentils can be an excellent source of fibres. 100 grams of lentil (yellow and brown) can give you up to 17 grams of fibre2. They’re also very high in protein and loaded with many important nutrients. 

17. Beans

Beans such as kidney beans (or rajma) and soybeans are fibre-filled snacks. 100 grams of rajma (black, brown, or red) contains around 16 to 18 grams of fibre. 100 grams of soybeans (brown and white) can give around 21 to 23 grams of fibre2

Fibre acts like a superhero for our bodies! It might help to lower the risk of conditions like heart disease and diverticular disease in addition to diabetes and constipation. By being a friend to our gut microbiome, fibre fights off chronic inflammation linked to these diseases and keeps us feeling healthy and happy13

Dr. Smita Barode, BAMS, M.S.

Fibre and Constipation

Constipation is a common problem and everyone experiences from time to time. It is characterised by the feeling of being unable to pass stool completely or partially. Several factors can contribute to constipation, including lifestyle habits and dietary choices. Common symptoms include stomach cramps, a sensation of fullness, and even a loss of appetite. 

While there are various medications available to relieve constipation, certain foods can be highly effective without causing side effects. Foods rich in fibre are particularly helpful in alleviating this problem by promoting regular bowel movements. Here are some high-fibre foods that can help relieve constipation: 

. Here are some high fibre foods a person can eat to relieve constipation: 

Fibre can a helpful ally in weight loss. By promoting a feeling of fullness, it can help curb your appetite, potentially leading to a reduction in calorie intake. If you’re aiming to lose weight, including fibre-rich foods in your diet may help you feel satisfied while consuming fewer calories.  

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Also Read: Top Food Sources of Calcium for Your Bones

What are the Side Effects of Too Much Fibre Consumption?

Even though fibre is essential for your body, too much of it may not be good for you. Here are a few side effects of having too much high-fibre foods: 

When checking food labels, keep an eye out for the ‘dietary fibre’ content. Fibre sources with at least 10% of the ‘per cent daily value’ for fibre are generally considered a good addition to your diet. 

Dr. Ashok Pal, B.A.M.S.

Also Read: The Detailed 7 Days GM Diet Plan for Weight Loss

Conclusion

While it may seem beneficial to consume a large amount of fibre, it is essential to maintain a balanced intake. Excessive fibre can lead to digestive discomfort, such as bloating or gas. When adjusting your diet, it’s important to start gradually and listen to your body’s signals. Ensuring adequate hydration is crucial, as fibre works best when paired with sufficient water to prevent issues like constipation or indigestion. 

If you’re unsure about the ideal amount of fibre for your needs, it’s always best to consult a healthcare professional for personalised advice. 

Also Read: 15 Amazing Health Benefits of Ghee

References

  1. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Subcommittee on Interpretation, Uses of Dietary Reference Intakes, Subcommittee on Upper Reference Levels of Nutrients, Panel on the Definition of Dietary Fibre, Panel on Macronutrients. Dietary reference intakes for energy, carbohydrate, fibre, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press; 2005 Nov 28. Available from: https://books.google.com/books?hl=en&lr=&id=1n53FjqW9goC&oi=fnd&pg=PR1&ots=vlZug47n8I&sig=SOFzunniWKifkGU9iD3fvhWWDhA 
  1. National Institute of Nutrition. Indian Food Composition Tables 2017 [Internet]. Hyderabad (IN): Indian Council of Medical Research; 2017 [cited 2025 May 16]. Available from: https://www.nin.res.in/ebooks/IFCT2017.pdf 
  1. Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Dec;100(6):1413-21. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5394769/ 
  1. United States Department of Agriculture, Agricultural Research Service. FoodData Central: Oats, whole grain, steel cut [Internet]. USDA; [cited 2025 May 13]. Available from: https://fdc.nal.usda.gov/food-details/2346397/nutrients 
  1. Papakonstantinou E, Xaidara M, Siopi V, Giannoglou M, Katsaros G, Theodorou G, Maratou E, Poulia KA, Dimitriadis GD, Skandamis PN. Effects of Spaghetti Differing in Soluble Fibre and Protein Content on Glycemic Responses in Humans: A Randomized Clinical Trial in Healthy Subjects. Int J Environ Res Public Health. 2022 Mar 4;19(5):3001. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8909947/ 
  1. Hess J. Popcorn: A healthy, whole grain snack. USDA Agricultural Research Service. 2021. [cited 2025 May 16]. Available from: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2021/popcorn-a-healthy-whole-grain-snack/ 
  1. Kaczmarek JL, Liu X, Charron CS, Novotny JA, Jeffery EH, Seifried HE, Ross SA, Miller MJ, Swanson KS, Holscher HD. Broccoli consumption affects the human gastrointestinal microbiota. J Nutr Biochem. 2019 Jan;63:27-34. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8025206/ 
  1. Nijhoff WA, Grubben MJ, Nagengast FM, Jansen JB, Verhagen H, van Poppel G, Peters WH. Effects of consumption of Brussels sprouts on intestinal and lymphocytic glutathione S-transferases in humans. Carcinogenesis. 1995 Sep;16(9):2125-8. Available from: https://core.ac.uk/reader/16110910?utm_source=linkout 
  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Food item 169205. 2019. [cited 2025 May 16]. Available from: https://fdc.nal.usda.gov/food-details/169205/nutrients 
  1. Koutsos A, Riccadonna S, Ulaszewska MM, Franceschi P, Trošt K, Galvin A, Braune T, Fava F, Perenzoni D, Mattivi F, Tuohy KM, Lovegrove JA. Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. Am J Clin Nutr. 2020 Feb 1;111(2):307-318. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6997084/ 
  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Food item 170554. 2019. [cited 2025 May 16]. Available from: https://fdc.nal.usda.gov/food-details/170554/nutrients
  2. Nutrition/Food Services. Fiber Facts. Nutrition/Food Services. 2006 [cited 2025 Jun 10]. Available from: https://sci.washington.edu/info/forums/reports/FiberFacts.pdf
  3. Powell J. Fiber – the nutrition source. The Nutrition Source. 2024 [cited 2025 Jun 10]. Available from: https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/

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.

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Top Food Sources of Calcium for Your Bones 

Introduction 

Calcium is an essential mineral that builds our bones. Almost every cell in the body uses calcium in some way​ or the other​, including muscles and ​the entire system​​. The body uses calcium to make the bones and teeth healthier and give them the strength to perform their activities smoothly.  

Bone is a rigid organ that protects internal organs, ​produces​​ red and white blood cells, ​stores​​ minerals, and provides support for the body. It is full of calcium that makes our bones strong and flexible. As we age, the calcium level from our body reduces, and our ​bones​​ get​​ weak​er​. It is not only applicable to older people but also for everyone at all phases of their life. That is the reason why your doctor always recommends ​adding​​ calcium-rich foods in your diet. 

Your body is better able to absorb calcium from food than it can from supplements. It’s necessary to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help in calcium absorption1

How Much Calcium Does Our Body Need?

The recommended daily intake of calcium4

The Best Calcium-rich Food Sources

We may assume that milk is the best source of calcium, but you may be surprised to know that there are different foods that can help fulfil your calcium requirements. Here are some calcium-rich foods that you can add to your diet: 

1. Milk

Image Source: freepik.com

Milk is one of the best sources of calcium we all know. Milk is easily ​absorbed and digested by the body and is ​readily ​available every time. Milk consists of 100 mg to 180 mg of calcium for a 100 g serving. Additionally, milk is a good source of proteins, vitamin A, and vitamin D5

When it comes to calcium absorption, not all foods are created equal. Dairy products and fortified foods have a higher absorption rate of about 30%, while certain compounds in plants can decrease absorption by forming indigestible salts with calcium. For instance, spinach has a much lower absorption rate of 5%, compared to milk at 27%11

Dr. Rajeev Singh, BAMS

2. Soy milk

Image Source: freepik.com

Soy milk is an alternative for lactose-intolerant people. Fortified soymilk is an excellent source of calcium, vitamin D, and proteins. On average, cup soymilk enhanced with calcium contains 80 to 500 mg3

3. Seeds

chia seeds
Image Source: freepik.com

These tiny, nutritional powerhouses are rich in calcium, and include chia seeds, poppy seeds, and celery which contribute to 250 to 600 mg of calcium for a 100 g serving. It also contains essential fatty acids and proteins that can benefit your bone health. Chia seeds contain-Boron that promotes the growth of bones and helps the body metabolise calcium, ​phosphorus​​ , and magnesium1,5

4. Yogurt

yoghurt
Image Source: freepik.com

All dairy products like yogurt are a rich source of calcium. Particularly low-fat yogurt is a good source of fibre, and a cup of low-fat yogurt contains 300 grams of calcium3.  

Did you know that the calcium content of food can be influenced by its fat content? It’s fascinating how foods with higher fat levels tend to have slightly lower amounts of calcium. By opting for lower-fat options, you can not only make healthier choices but also ensure you’re getting the most out of your calcium intake11

Dr. Smita Barode, B.A.M.S, M.S.

5. Cheese

Image Source: freepik.com

Another addition to the foods which are rich in calcium​ is ​cheese, it is a good source of calcium and proteins. Your body absorbs calcium from dairy products ​faster​​ than plant sources, so try to add more dairy products in your diet. Cheese can provide 1g of calcium for a 100g serving,5

6. Almonds

Image Source: freepik.com

Almonds are a rich source of calcium, fatty acids, vitamin E, antioxidants, and proteins. They help to strengthen your bones, keep your heart healthy, and improve memory power. 15 almonds contain about 40mg of calcium6. However, a handful of almonds would contribute to a high amount of fats and calories, so you should limit their intake to smaller portions and seek a doctor’s advice on its benefit to your diet7.  

7. Beans and lentils

Image Source: freepik.com

We all know beans and lentils are high in fibres, proteins, and other nutrients, but some are rich in calcium too. Beans and lentils like soybeans, green beans, red millets, and peas contain enough calcium that may help you not ​worry ​​about the​​ calcium requirements4

8. Canned fish

fish

Canned fishes like canned salmon and sardines can be a good option of calcium if you are non-vegetarian. Its ​bones, where​​ most of the calcium resides. Their bones are edible and soft. You can mash and serve them, so they’re undetectable in many dishes. Create a spread to serve on toast or make fish cakes. And if you like whole sardines or chunks of salmon, add them to salads. ​But any canned fish does contain preservatives, so do check with your healthcare practitioner if you suffer from any clinical ailments like hypertension4.

9. Tofu

Image Source: freepik.com

If you are vegan and diet conscious, then tofu would be a smart choice to get your calcium requirements. Tofu is naturally gluten-free and contains no cholesterol. Raw, firm tofu contains around 832 mg of calcium per cup6. It’s also an excellent source of protein and you can add it to scrambles, stir-fry, salads, and more. 

10. Figs

figs

Raw and dried figs are full of fibres, antioxidants, proteins, with a lot of calcium. This sweet-dessert like fruit contains 65 mg of calcium for 2 dried figs8. They can be eaten as a snack or as a part of your salads.

Also Read: High Energy Giving Foods To Solve Your Energy Woes 

11. Whey protein

Image Source: freepik.com

Whey is a type of protein found in milk that has been well studied for its potential health benefits. It is also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery. Whey is also high in calcium. Some studies9 have also shown that whey-rich diets to ​increase​​ weight loss and improve blood sugar management. 

12. Leafy greens

green leafy vegetables
Image Source: freepik.com

Leafy green vegetables are incredibly healthy and many of them are high in calcium, including collard greens, spinach and kale. Leafy vegetables like spinach are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption6.

13. Rhubarb

Rhubarb is rich in calcium, fibre, vitamin K and smaller amounts of other vitamins and minerals. It also contains prebiotic fibre, a type of fibre that can promote the growth of healthy bacteria in your gut10

Did you know that calcium plays a vital role in our growth and development? When we’re born, our bodies already have a small but significant amount of calcium, ranging from 26 to 30 grams. As we grow, this calcium level increases rapidly, reaching approximately 1,200 grams in women and 1,400 grams in men by adulthood11.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: 18 Best Foods to Ease Your Cough and Cold

Conclusion 

Calcium is an essential mineral that should ​be obtained​​ through your diet. If you have low calcium, it may lead to muscle atrophy (stiffness and rigidity), dysfunction of nerves, and reduced appetite. Likewise, excess calcium can also pose a threat to the body. Hence, the key is to consume a balanced amount of calcium as your body requires with prior consultation from a healthcare provider to help you attain the maximum benefit of calcium supplementation through your diet. 

Also Read: Vitamin D for Women – Daily Need, Normal Range, Deficiency & Solution

References 

1. Office of Dietary Supplements – Calcium [Internet]. Nih.gov. 2025 [cited 2025 Apr 24]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/?uid=febe3c7da5421s16  

2. NHS. Food for healthy bones [Internet]. nhs.uk. 2022 [cited 2025 Apr 24]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/  

3. General (US) O of the S. Table 7-2, Selected Food Sources of Calcium [Internet]. www.ncbi.nlm.nih.gov. 2004 [cited 2025 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t2/  

4. Harvard T.H. Chan School of Public Health. Calcium [Internet]. The Nutrition Source. 2020 [cited 2025 Apr 24]. Available from: https://nutritionsource.hsph.harvard.edu/calcium/  

5. Cormick G, Belizán JM. Calcium Intake and Health. Nutrients [Internet]. 2019 [cited 2025 Apr 24];11(7):1606. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6683260/  

6. Better Health Channel. Calcium [Internet]. Better Health Channel. Better Health Channel; 2021 [cited 2025 Apr 24]. Available from: https://www.betterhealth.vic.gov.au/health/HealthyLiving/calcium 

7. Almonds [Internet]. The Nutrition Source. 2018 [cited 2025 Apr 24]. Available from: https://nutritionsource.hsph.harvard.edu/food-features/almonds/  

8. Know Your Bones [Internet]. Bone Health New Zealand. 2025 [cited 2025 Apr 24]. Available from: https://bones.org.nz/media/anhhkuqk/onz00065-bone-health-factsheet-calcium-9-0.pdf  

9. Almario RU, Buchan WM, Rocke DM, Karakas SE. Glucose-lowering effect of whey protein depends upon clinical characteristics of patients with type 2 diabetes. BMJ Open Diabetes Research & Care [Internet]. 2017 Jul [cited 2025 Apr 24];5(1):e000420. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5530249/ 

10. Shkembi B, Huppertz T. Calcium Absorption from Food Products: Food Matrix Effects. Nutrients [Internet]. 2021 Dec 30 [cited 2025 Apr 24];14(1):180. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/

11. Office of Dietary Supplements. Calcium. Office of Dietary Supplements – National Institutes of Health. [cited 2025 May 12]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

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.

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What Is PCOD? Know It’s Symptoms, Causes & Treatment

Introduction

PCOD (Polycystic Ovarian Disease), often used interchangeably with PCOS (Polycystic Ovary Syndrome), is a common hormonal disorder affecting women of reproductive age. The hormonal imbalance in the body produces more male hormones than needed which leads to problems in menstruation and fertility along with other issues. Women with PCOD may have irregular or prolonged menstrual cycles, as well as high levels of male hormones. 

PCOD results in enlarged ovaries with multiple small follicles and is associated with hormonal imbalance, irregular periods, and difficulty in conceiving.The ovaries may produce a large number of tiny collections of fluid (follicles) and do not release eggs on a regular basis. If left untreated, PCOD can cause more serious problems like heart disease and diabetes1

Causes of PCOD

In PCOD, many small sacs called follicles fill up with fluid inside the ovaries. Each follicle contains an immature egg that does not mature enough to release the egg by a process called ovulation. The absence of ovulation leads to hormonal imbalance and an excess release of male hormones. Research has not found the exact reason why PCOD occurs as the cause of PCOD is multifactorial and include2

Signs and Symptoms of PCOD

PCOD signs and symptoms usually appear around the time of puberty, typically noticeable at the time of a girl’s first menstrual period. However, PCOD can also develop later in life, particularly, as a result of significant weight gain. Many women may not realise that they have PCOD, but there are certain common signs and symptoms to look out for, these may include the following2:

Unwanted hair on the face, neck or other body parts is a symptom of hormonal imbalance as seen in PCOD. People often opt for hair removal sessions without consulting a doctor. Instead of just opting for these procedures, consult your gynaecologist or endocrinologist for proper diagnosis and treatment.

Dr. Arpit Verma, MBBS MD (Pharmacology)

Complications Due to PCOD

PCOD, if untreated, may increase the risk of3,4

Also Read: 5 Early Signs Of Labour Every Expecting Mother Should Know

How to Manage PCOD

PCOD5 is a condition without a cure. You may, however, manage the illness with appropriate treatment and lifestyle changes. Taking a ultrasound or blood tests that assess LH/FSH ratio, anti-müllerian hormone, and androgen levels may help to diagnose PCOD. Treatment usually focuses on symptom control and long-term metabolic health. This may include7,8:

Research9 indicates that women with PCOD are potentially at high risk for CNS and cardiovascular disease. Many of these women have extremely high levels of serum lipoprotein, blood glucose, and cholesterol, which also increase the risk of insulin resistance. Women with PCOD may also have a higher risk for developing endometrial cancer. 

Dr. M.G. Kartheeka, MBBS, MD (Pediatrics)

Conclusion

If you experience irregular periods, unwanted hair growth, or difficulty conceiving, do not ignore these signs. Consult your gynaecologist or endocrinologist for a comprehensive diagnosis and treatment as it can help prevent complications.

Also Read: Effective Home Remedies For Vaginal Dryness

References

  1. Rasquin L, Mayrin JV. Polycystic Ovarian Disease [Internet]. Nih.gov. StatPearls Publishing; 2022 [cited 2025 Apr 16]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459251/  
  2. Polycystic ovary syndrome: MedlinePlus Genetics [Internet]. medlineplus.gov. 2020 [cited 2025 Apr 16]. Available from: https://medlineplus.gov/genetics/condition/polycystic-ovary-syndrome/ 
  3. Natasha. What is PCOD: Symptoms, Causes, Treatment, and Complications [Internet]. Mantra Care. 2021 [cited 2025 Apr 16]. Available from: https://mantracare.org/women/pcos/what-is-pcod/  
  4. Palomba S, Santagni S, Falbo A, La Sala GB. Complications and challenges associated with polycystic ovary syndrome: Current perspectives. International Journal of Women’s Health [Internet]. 2015 Jul [cited 2025 Apr 16];7:745. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4527566/  
  5. Christ JP, Cedars MI. Current Guidelines for Diagnosing PCOS. Diagnostics [Internet]. 2023 [cited 2025 Apr 16];13(6):1113. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10047373/#:~:text=It%20is%20recommended%20to%20use,with%20exclusion%20of%20other%20relevant 
  6. Rasquin LI, Anastasopoulou C, Mayrin JV. Polycystic Ovarian Disease. [Updated 2022 Nov 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459251/
  7. World Health Organization. Polycystic ovary syndrome [Internet]. World Health Organization. 2025 [cited 2025 Apr 16]. Available from: https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome  
  8. Sharpe A, Morley LC, Tang T, Norman RJ, Balen AH. Metformin for ovulation induction (excluding gonadotrophins) in women with polycystic ovary syndrome. Cochrane Database of Systematic Reviews [Internet]. 2019 Dec 17 [cited 2025 Apr 16];(12). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6915832/  
  9. Alvarez, Y.R., Pico, M., Ashokprabhu, N. et al. Polycystic Ovarian Syndrome: a Risk Factor for Cardiovascular Disease. Curr Atheroscler Rep 25, 1003–1011 (2023). https://doi.org/10.1007/s11883-023-01168-1

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.

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21 Healthy Benefits Of Almonds: Facts And FAQs

Introduction

Almonds are said to be one of the world’s most loved tree nuts, which are highly nutritious and filled with fats, vitamins, minerals, and antioxidants. Most people are aware that almonds are good for your health, but the question lies, what are their health benefits? 

Whether you’re enjoying ice cream topped with almonds or sipping on a glass of almond milk, this nut not only delights your taste buds but also supports a healthy diet. How can something this small offer so many nutritional benefits? Let’s see how. 

Facts About Almonds

Almonds are considered healthy, but how exactly do they support you in the long run? Here are some essential facts about almonds and how they can benefit you1

Health Benefits of Almonds

Almonds are known to offer several health benefits, so what happens when you add them to your daily diet? Here are some advantages and uses of almonds. 

1. Almonds May Help in Reducing Cholesterol

According to a recent study2, almonds had high amounts of vitamin E and also reduced the risk of high LDL cholesterol. By boosting the levels of vitamin E in your bloodstream, antioxidants are generated that prevent the clogging of your cells. Thus consuming a handful of almonds daily can generate more vitamin E into your bloodstream, which can effectively reduce your risk of high cholesterol levels. 

2. Almonds May Support Heart Health

Eating almonds and other nuts is considered to be good for your heart. As per a recent study3, researchers found that almonds may reduce the risk of heart disease by regulating blood pressure and reducing inflammation. In fact, the Mediterranean diet, which includes a lot of nuts has been recommended for the prevention of cardiovascular disease as per American College of Cardiology/American Heart Association (ACC/AHA) guidelines. 

3. Almonds May Support Healthy Blood Sugar Levels

Almonds may help regulate blood sugar levels, especially in people with type 2 diabetes, as they have a low glycaemic index. They also contain magnesium, which supports insulin function and may improve insulin sensitivity. The consumption of a handful of almonds regularly may help lower fasting blood glucose and HbA1c levels3

4. Almonds May Help Reduce Blood Pressure Levels

Low magnesium levels may be associated with high blood pressure, which may eventually lead to heart attacks, strokes or kidney failure. Almonds contain magnesium, which may help regulate blood pressure. If your body lacks magnesium, you must add almonds to your diet3

5. Almonds Have High Vitamin E

Almonds are said to contain high levels of vitamin E, an antioxidant that protects your cells from damage. Higher vitamin E intake may help reduce the risk of conditions like Alzheimer’s disease, cancer, or heart disease. However, it is essential to consume vitamin E in moderation as the excessive intake of vitamin E may carry health risks1,2

6. Almonds Reduce Weight

Almonds are high in protein and fibre, which help you feel full for a longer duration. This may help weight management by regulating your caloric intake2,3

7. Almonds Are Rich in Nutrients

Almonds are nutrient-rich edible seeds and contain a healthy amount of carbohydrates, protein, fibre, fat, vitamin E, manganese, and magnesium3.

8. Almonds Are Good for Your Eyes

Almonds are a high source of vitamin E, which protects your eyes and may help reduce age-related changes to the lens of your eye. However, it is important to consume them in moderation as they can contribute to weight gain if consumed in excessive amounts4

9. Almonds Are a Rich Source of Antioxidants

Almonds are a rich source of antioxidants that may help protect against oxidative stress, a factor associated with inflammation, cancer, ageing, and other health concerns. As per a study3, consuming about 84 grams of almonds per day can increase antioxidants in your body and may protect your body against inflammation, ageing, and other effects of oxidative stress2

10. Almonds Nourish the Skin

Almonds are often included in most skincare products as they have several benefits for your skin. They contain a flavonoid (that is also found in green tea and broccoli), which nourishes the skin and offers anti-ageing properties5

Almonds may be used to make bones stronger. I strongly recommend the consumption of almonds regularly in your diet. Almonds are known for being rich in calcium and phosphorus, which may help build stronger bones9.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

11. Almonds May Help in Avoiding Cancer

Almonds are high in fibre, proteins, vitamins, minerals, phytochemicals, and unsaturated fats. All these may have anti-cancer properties. Fibre supports digestion by helping the food move through the digestive system more easily, which may be a factor in reducing the risk of colon cancer. They also contain vitamin E and flavonoids that may help against breast cancer6

12. Almonds Improve Your Brain Power

Almonds contain nutrients like L-carnitine and riboflavin7, which play a role in supporting the growth of brain cells and many cognitive processes. They also contain phenylalanine, which helps cognitive function. Consuming just five almonds every morning can help you boost your brain function. 

13. Almonds Are Good for Individuals With Anaemia

Anaemia is usually caused when red blood cells do not carry enough oxygen to the body’s tissues. Almonds contain nutrients like copper, iron and certain vitamins that support the production of haemoglobin and, as a result, may be helpful in reducing the risk of anaemia. 

14. Almonds Are Good for Your Nerves

Almonds contain magnesium, a mineral that supports the nervous system and helps maintain a healthy metabolic rate. Magnesium is involved in keeping the bones healthy. The benefits of almonds surpass those of peanut butter. 

15. Almonds May Help Manage Acne and Blackheads

Almonds are considered to be helpful in managing and avoiding acne, blackheads and whiteheads by regulating the oil balance of the skin due to the fatty acids in them. Applying almond oil to your skin also helps in reducing skin rashes. 

16. Almonds May Reduce Stretch Marks

Almond oil nourishes and moisturises the skin and may be useful in the management of stretch marks. You can warm up the oil, apply it to the stretch marks twice a day, and leave it on for an hour each time. Many people notice a visible difference in the appearance of your stretch marks over time with this oil. 

17. Almonds Can Help Reduce Greying of Hair

Almond oil is commonly used as a hair care product to nourish the scalp and hair. It may reduce common hair concerns, such as hair fall and premature greying. Almond oil also supports the management of dandruff as it nourishes the scalp. Over time, it can give your hair a silkier and shinier appearance. 

18. Almonds Help in Hair Growth

Almonds are a source of magnesium, a mineral that is important for many functions in the body, including hair growth. Magnesium deficiency can lead to hair loss. Including almonds in your diet can reduce hair thinning caused by low magnesium levels and boost hair growth8

19. Almonds are Natural Healers

Bitter almond oil is useful in the management of joint pain, haemorrhoids, hair loss, and acne. The compound amygdalin in bitter almonds, has an anti-cancer effect. However, it is also toxic and should not be consumed in large amounts as it may cause poisoning due to its cyanide content8

20. Almonds Increase Mental Alertness

Almonds and milk both contain potassium. When combined, almonds and milk offer a potassium boost, which may support improved memory and cognitive performance7

21. Almonds May Help in Avoiding Birth Defects

Almonds contain folic acid, which is essential for the growth and development of the unborn baby. Folic acid also plays a role in supporting foetal nervous system and brain development, and may help reduce the risk of neural tube defects. Thus, consuming almonds in moderation can help support healthy foetal development10

Although almonds have a lot of calories, they may lower your risk of weight gain and obesity, provided you pay attention to portion control in your daily food intake. As a result of the good quality of protein and fibre in the nuts, you feel fuller more quickly, allowing you to consume fewer calories while still satiating your appetite. I recommend including almonds in your daily routine11

Dr. Rajeev Singh, BAMS

Risks of Consuming Almonds

Although almonds are good for your health, they should not be consumed excessively. Here are some of the risks associated with over-consumption of almonds. 

Note: Do not consume almonds if you are allergic to them.

Also Read: 17 Health Benefits of Dates And Date Recipes

Managing Almond Allergies

If you are allergic to almonds or other nuts, it is essential to educate yourself on how to manage your allergy. Here are a few basic precautions to keep in mind: 

Types of almond allergy 

It is important to reach out to a medical professional as early as possible when faced with an allergic reaction. 

Also Read: Sunflower Seeds: Nutrition, Benefits, Side Effects & More!

Conclusion

Almonds are a nutritious addition to a balanced diet, offering numerous health benefits when consumed in moderation. They support overall well-being but should be enjoyed with awareness of possible allergies and individual dietary needs. 

Also Read: Amazing Benefits of Barley Water and How to Make It

Frequently Asked Questions (FAQs)

What happens if you eat too many almonds? 

Like any food, almonds should also be consumed in moderation. Eating too many almonds may lead to health issues, such as:
-Weight gain 
-Digestive problems 
-Kidney stones  
-Nut allergies 
-Symptoms of toxicity 

How many almonds can I eat a day? 

Although almonds are considered healthy, the amount you eat should match your health goals. For example, if you want to gain weight, you can eat up to 40 almonds a day, spread throughout the day. However, if you want to manage or lose weight, just 5 almonds with a glass of milk for breakfast should suffice for you. 

Why should you consume soaked almonds? 

Almond skin contains tannin, which affects the absorption of nutrients. Soaking almonds in lukewarm water helps soften the skin, making it easier to peel and improving nutrient absorption. Soaked and peeled almonds can also be blended to make homemade almond milk. 

Are almonds poisonous? 

There are two types of almonds, sweet and bitter. Sweet almonds are commonly used in everyday diet. Bitter almonds contain glycoside amygdalin, which is toxic and may even be fatal as it can release hydrogen cyanide. While almonds have many health benefits, they should be eaten in moderation. Excessive consumption, especially of bitter almonds, can be fatal. For a healthy lifestyle, you can add sweet almonds to your regular diet.
 

References

  1. Barreca D, Nabavi SM, Sureda A, Rasekhian M, Raciti R, Silva AS, Annunziata G, Arnone A, Tenore GC, Süntar İ, Mandalari G. Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds. Nutrients. 2020 Mar 1;12(3):672. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7146189/ 
  2. Musa-Veloso K, Paulionis L, Poon T, Lee HY. The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. J Nutr Sci. 2016 Aug 16;5:e34. doi: 10.1017/jns.2016.19. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5048189/  
  3. Singar S, Kadyan S, Patoine C, Park G, Arjmandi B, Nagpal R. The Effects of Almond Consumption on Cardiovascular Health and Gut Microbiome: A Comprehensive Review. Nutrients. 2024 Jun 20;16(12):1964. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11207051/ 
  4. Rasmussen HM, Johnson EJ. Nutrients for the aging eye. Clin Interv Aging. 2013;8:741-8. doi: 10.2147/CIA.S45399. Epub 2013 Jun 19. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3693724/ 
  5. Foolad N, Vaughn AR, Rybak I, Burney WA, Chodur GM, Newman JW, Steinberg FM, Sivamani RK. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytother Res. 2019 Dec;33(12):3212-3217. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6916293/ 
  6. Bolling BW, Aune D, Noh H, Petersen KS, Freisling H. Dried Fruits, Nuts, and Cancer Risk and Survival: A Review of the Evidence and Future Research Directions. Nutrients. 2023 Mar 16;15(6):1443. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10051070/ 
  7. Mustra Rakic J, Tanprasertsuk J, Scott TM, Rasmussen HM, Mohn ES, Chen CO, Johnson EJ. Effects of daily almond consumption for six months on cognitive measures in healthy middle-aged to older adults: a randomized control trial. Nutr Neurosci. 2022 Jul;25(7):1466-1476. Available from: https://www.tandfonline.com/doi/full/10.1080/1028415X.2020.1868805?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org 
  8. Özcan MM. A review on some properties of almond: ımpact of processing, fatty acids, polyphenols, nutrients, bioactive properties, and health aspects. J Food Sci Technol. 2023 May;60(5):1493-1504. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10076465/ 
  9. Platt ID, Josse AR, Kendall CW, Jenkins DJ, El-Sohemy A. Postprandial effects of almond consumption on human osteoclast precursors–an ex vivo study. Metabolism. 2011 Jul;60(7):923-9. doi: 10.1016/j.metabol.2010.08.012. Epub 2010 Oct 13. PMID: 20947104. Available from: https://pubmed.ncbi.nlm.nih.gov/20947104/ 
  10. Bezerra M, Ribeiro M, Igrejas G. An Updated Overview of Almond Allergens. Nutrients. 2021 Jul 27;13(8):2578. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8399460/ 
  11. Dreher ML. A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota. Nutrients. 2021 Jun 8;13(6):1968. doi: 10.3390/nu13061968. PMID: 34201139; PMCID: PMC8229803. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8229803/

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.

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Amazing Health Benefits of Makhana (Fox Nuts) 

Introduction

Usually known for its association with fasting, fox nuts are popularly known as ‘Makhana’. Makhana has been used for centuries as a snack food because of its many benefits. Fox nuts help to strengthen the spleen and kidneys and the Chinese use them as medicine. Almonds, walnuts, cashews and other dry fruits fall pale in comparison to fox nuts when it comes to nutritional value. Indian cuisine makes ample use of these nuts. They can be had roasted with a sprinkling of spices and condiments to provide a tasty treat1.

Nutritional Value of Makhana

Makhana is high in protein and fibre while being naturally low in fat. Here’s a breakdown of its nutritional value per 100 grams of raw makhana2

Magnesium, present in significant amounts, plays a crucial role in maintaining normal metabolism, supporting muscle and nerve function, and protein production. Makhana is also a good source of carbohydrates and contains other important minerals like iron, which is vital for healthy blood. 

In summary, fox nuts are a nutrient dense food that can be a valuable addition to your diet, particularly if you’re looking to boost your intake of minerals and fibre. 

Incorporating fox nuts into your diet might be a good source for  energy. Foxnuts are a nutritious food rich in carbohydrates (75.04%), protein (11.16%), and low in fat (0.5%). They also contain important minerals like calcium (0.27%), phosphorus (0.28%), and iron (0.006%). 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Health Benefits of Makhana (Fox Nuts)

Here are some of the key health benefits of including fox nuts in your diet:

1. Rich in Protein 

The high protein content makes them an important part of fasting food because a handful can provide you with energy to last the entire day. Most snacks are either deep-fried or have a high amount of preservatives and additives. Having a bowl of fox nuts will fill you up and also keep the calories in check. 

2. Nourishes the Skin 

The abundance of antioxidants makes them an anti-ageing food. A handful every day can keep you looking younger and making your skin glow. But do not eat them as a fried snack. Gallic acid and chlorogenic acid as well as epicatechin are some of the beneficial antioxidant substances found in makhana. These may play a role in reducing the risk of heart disease, cancer and chronic conditions like diabetes.  

3. Good for Weight Loss 

The healthy fat and low quantity of low saturated fat content makes them a great snack food for diabetics and heart patients. These properties make makhanas a good weight-loss food as well. In certain animal studies8, makhana extract was shown to reduce triglyceride and cholesterol levels and improve symptoms of fatty liver disease. A similar study8 showed a reduction of the same markers in rats with diabetes. Although further studies are required, the benefits of fox nuts make it a valuable food item for those looking to support their heart health.   

4. Helps in Digestion 

The high fibre content helps with digestion and helps prevent constipation by adding bulk to stool3

5. Helps Reduce Body Toxins 

Fox nuts are great detoxifying agents that help flush out toxins from the body, benefiting the spleen4, which is an organ vital for recycling red blood cells and supporting the immune system3

6. Supports Brain and Nerve Function 

High in thiamine, fox nuts may help with cognitive function by the production of acetylcholine, a key neurotransmitter involved in nerve function. 

7. Good for Diabetes 

Fox nuts release glucose slowly into the bloodstream, helping to keep you full longer and stabilising blood sugar levels. 

8. Great Gluten-Free Alternative 

Fox nuts are a great option for those with wheat allergies, offering high protein and carbohydrate content without gluten3

9. Supports Heart Health 

The high levels of magnesium and potassium, and low sodium, fox nuts are ideal for weight management and people with hypertension, as they help lower blood pressure naturally9

10. Helps Reduce Inflammation and Boost Immunity 

The natural compound in fox nuts (kaempferol) reduces inflammation in the body9. Inflammation is a contributing factor to most modern diseases like diabetes, arthritis, and rheumatism. Fox nuts also have antibacterial properties which may be beneficial against infections. 

11. Supports Bone and Dental Health 

Rich in calcium, fox nuts support strong bones and teeth, making them a great addition to your diet for bone health. 

12. Supports Kidney Health 

I recommend consuming around 30 grams of popped foxnuts per day to benefit from their nutritional value and support your dietary protein intake. Including them as a snack or incorporating them into your meals can be a nutritious addition to your diet. 

Dr. Rajeev Singh, BAMS

How to Prepare Makhana?

Here are a few quick and easy recipes to add makhana to your diet5,6

Also Read: Sunflower Seeds: Nutrition, Benefits, Side Effects & More!

How Much to Consume Each Day?

Fox nuts are a low-fat, high-fibre snack that also offers a good amount of protein and carbohydrates. This makes them a nutritious addition to your diet when consumed in moderation. If you’re aiming for specific health goals, such as weight loss, including a small portion of fox nuts daily can be beneficial. However, to determine the right intake based on your individual needs, it’s best to consult a nutritionist or dietitian1.

I would advise incorporating popped foxnuts into your diet as a source of protein if you are vegan. They offer good protein quality and digestibility. Popped foxnuts can contribute to your overall protein intake and provide a nutritious alternative or simply an addition to your meals or snacks. 

Dr. Smita Barode, B.A.M.S, M.S.

Side Effects

While fox nuts are healthy, excessive consumption may lead to certain side effects such as7

Also Read: Amazing Health Benefits of the Avocado

Conclusion

There are several health advantages of incorporating makhana in your diet, ranging from stronger bones and increased immunity to better digestion and heart health. Packed with vitamins and antioxidants, these can be a great addition to your everyday diet. They are also adaptable and simple to use in a variety of recipes, such as desserts, main courses, and snacks. But remember, consumption in moderation is important. Also, if you have any medical problems, discuss with your doctor before including any new food items, including makhanas, in your routine diet.

Also Read: Paneer: Uses, Benefits, Side Effects By Dr. Smita Barode

Frequently Asked Questions (FAQs)

Are Makhanas hot or cold food?  

Makhana is good for balancing the body’s energies (vata and pitta) because it helps keep the body cool and moist. 

What is the ideal time to eat Makhana? 

Makhana or fox nuts are a great snack for in-between meals or even at midnight. They are low in sodium, cholesterol and fat while being high in protein. They are also gluten free, making it ideal for people who are allergic to gluten. 

Can one eat makhana every day? 

Yes, makhanas help improve digestion and keep constipation at bay. They are great anti-ageing foods because they have an abundance of antioxidants. A handful of makhanas every day will also give you youthful skin. Remember to not consume it as a fried snack. 

References

  1. Invest India [Internet]. Investindia.gov.in. 2019 [cited 2025 Apr 25]. Available from: https://www.investindia.gov.in/team-india-blogs/makhana-rising-star-global-health-food-market  
  2. Kapoor S, Kaur A, Kaur R, Kumar V, Choudhary M. Euryale ferox , a prominent superfood: Nutritional, pharmaceutical, and its economical importance. Journal of Food Biochemistry [Internet]. 2022 Oct [cited 2025 Apr 25]; Available from: https://www.researchgate.net/publication/364093702_Euryale_ferox_a_prominent_superfood_Nutritional_pharmaceutical_and_its_economical_importance  
  3. Kumari R, Jakhar DS, Kumar P. NUTRITIONAL AND MEDICINAL IMPORTANCE OF MAKHANA (Euryale ferox Salisb.). 2019 Oct 10 [cited 2025 Apr 25];4(2):2019. Available from: https://www.researchgate.net/publication/337856666_NUTRITIONAL_AND_MEDICINAL_IMPORTANCE_OF_MAKHANA_Euryale_ferox_Salisb  
  4. Das S, Der P, Raychaudhuri U, Maulik N, Das DK. The effect of Euryale ferox (Makhana), an herb of aquatic origin, on myocardial ischemic reperfusion injury. Molecular and cellular biochemistry [Internet]. 2006 Sep [cited 2025 Apr 25];289(1-2):55–63. Available from: https://pubmed.ncbi.nlm.nih.gov/16628469/  
  5. Mofpi.gov.in. 2025 [cited 2025 Apr 25]. Available from: https://pmfme.mofpi.gov.in/pmfme/newsletters/enewsmakhanaspecial6.html  
  6. Br J, Idris M. Issue 4 • 1000789 J Food Process Technol, an open access journal Jana et al. J Food Process Technol [Internet]. 2019 [cited 2025 Apr 25];10:4. Available from: https://www.walshmedicalmedia.com/open-access/new-makhana–processed-products-for-health-benefit.pdf  
  7. M Vanishree, Arun D, Karthikeyan Ganapathy Bharadhan. Fox Nut (Makhanas): The Power of Unknown Seed [Internet]. 2024 [cited 2025 Apr 25]. Available from: https://www.researchgate.net/publication/378698372_Fox_Nut_Makhanas_The_Power_of_Unknown_Seed
  8. Ahmed D, Kumar V, Verma A, Shukla GS, Sharma M. Antidiabetic, antioxidant, antihyperlipidemic effect of extract of Euryale ferox Salisb. with enhanced histopathology of pancreas, liver and kidney in streptozotocin induced diabetic rats. SpringerPlus. 2015 [cited 2025 May 12]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4489967/
  9. Anant M, Sahu G, Patel YK, Vithalkar A, Kaiwartya K. FOXNUT (MAKHANA): a superfood with economic and health implications. IJFANS International Journal of Food and Nutritional Sciences. 2022 [cited 2025 May 12]. Available from: https://www.ijfans.org/uploads/paper/cf3c893aaaf83ce182d5e7c20e216ab9.pdf

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.

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10 Iron Rich Foods to Add to Your Diet

Introduction

Iron deficiency can lead to anaemia, often leaving us feeling fatigued and low on energy. In addition to tiredness, it may cause symptoms like dizziness, lightheadedness, poor concentration, irritability, paleness of skin, shortness of breath, heart palpitations, brittle nails, and even damaged hair.

Iron is an essential mineral in our bodies, playing a key role in vital functions. It is a major component of hemoglobin (Hb) in red blood cells (RBCs), which is responsible for transporting oxygen from the lungs to various parts of the body[1].  

In muscles, iron is present in the form of myoglobin, which stores oxygen for use when needed by the body[1].

Recommended Dietary Allowance (RDA) for Iron

Top Iron-Rich Foods to Add to Your Diet

1. Spinach

spinach

2. Shellfish

oysters with lemon rice

3. Tofu

tofu

4. Poultry, Red Meat, & Fish

meat

If you are a non-vegetarian, making seafood, poultry, and red meat a regular part of your diet will ensure your haemoglobin (Hb) levels will stay above average.

Researchers have found that iron deficiency risks are lesser in people who consume poultry, meat, and fish regularly[8]. 

I would recommend incorporating eggs in your diet to give your body the iron it needs. These versatile little powerhouses not only provide a wide range of essential nutrients but also contain a good amount of iron. Just one large egg (100g) contains approximately 1.75 mg of iron, which can cover your daily requirement.

Dr. Rajeev Singh, BAMS

5. Whole Grains

whole grains

6. Dark Chocolate

dark chocolate

Who said that iron-rich food has to be boring? Dark chocolate may satisfy our taste buds and also add to the iron content of our body.

Eating a bit of dark chocolate after every meal goes a long way in adding to our body’s iron reserves, but it should not be overdone as it has a good amount of calories as well.

7. Legumes

legume

8. Seeds

flaxseeds

9. Nuts

nuts

10. Dried fruits

apricots

Also Read: How To Increase Platelet Count Naturally

Factors Affecting the Absorption of Iron

I would suggest adding white mushrooms to your meals if you’re looking to boost your iron intake in a delicious and nutritious way. A cooked cup of white mushrooms (about 156 grams) contains approximately 2.7 mg of iron.

Dr. Smita Barode, B.A.M.S, M.S.

Also Read: 8 Most Effective Foods To Fight Thyroid!

Side Effects of Excessive Iron Intake

Iron overload disorders are a group of medical conditions that cause excessive iron accumulation in the body. Hereditary diseases like hemochromatosis are a genetic condition that makes a person’s body absorb excessive iron from food and drinks.  

The human body is unable to excrete excess iron, which leads to this iron storage in various organs of the body, like the pancreas, liver and heart, which may give rise to organ failure and damage. Damage to the pancreas can cause diabetes, while excessive iron in the body, if left untreated, can turn the colour of the skin bronze.

There are mainly two types of iron overload diseases: primary hemochromatosis (genetic mutation) and secondary hemochromatosis (results of a condition). While the former kind of iron overload disease can happen if the family carries the same, the secondary condition can result from some kind of anaemia like thalassemia, chronic liver disease or some alcohol-related liver disease.  

With early diagnosis and treatment, a person can expect a normal life. However, regular check-ups and blood tests may go on for life. The treatment depends upon the severity of the person, but if left untreated, it can increase the complications and add on to other medical situations.

I would recommend incorporating palm hearts into your meals if you’re looking to increase your iron intake. In just one cup(146g) of palm hearts, you can find approximately 4.6 mg of iron.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Also Read: The Detailed 7 Days GM Diet Plan for Weight Loss

References

  1. Mahdi JG. What is the function of hemoglobin in the human body? [Internet]. ResearchGate; 2017 [cited 2025 Apr 7]. Available from: https://www.researchgate.net/publication/313841668_What_is_the_Function_of_Hemoglobin_in_the_Human_Body
  2. Institute of Medicine (US) Panel on Micronutrients. Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington (DC): National Academies Press (US); 2001. Chapter 9, Iron [Internet]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK222309/
  3. Kominiarek MA, Rajan P. Nutrition recommendations in pregnancy and lactation. Med Clin North Am. 2016 Nov;100(6):1199-1215. doi: 10.1016/j.mcna.2016.06.004. PMID: 27745590; PMCID: PMC5104202. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
  4. Iron needs of babies and children. Paediatr Child Health. 2007 Apr;12(4):333-6. doi: 10.1093/pch/12.4.333. PMID: 19030384; PMCID: PMC2528681. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2528681/
  5. Yudhistira B, Affandi D, Nusantari PN. Effect of spinach and tomato on marshmallow for iron deficiency anemia. IOP Conf Ser Earth Environ Sci. 2018;102:012007. Available from: https://www.researchgate.net/publication/322841691
  6. Miano TF. Nutritional value of Spinacia oleracea (spinach): an overview. Int J Pharm Sci Res. 2009;1(1):22-27. Available from: https://www.researchgate.net/publication/316488658_NUTRITIONAL_VALUE_OF_SPINACIA_OLERACEA_SPINACH-AN_OVERVIEW
  7. Pal M, Devrani M. Tofu: A popular food with high nutritional and health benefits. Int J Green Pharm. 2019;13(2):81-85. Available from: https://www.researchgate.net/publication/332343856_Tofu_A_Popular_Food_with_High_Nutritional_and_Health_Benefits
  8. Jackson J, Williams R, McEvoy M, MacDonald-Wicks L, Patterson A. Is higher consumption of animal flesh foods associated with better iron status among adults in developed countries? A systematic review. Nutrients. 2016 Feb 16;8(2):89. doi: 10.3390/nu8020089. PMID: 26891320; PMCID: PMC4772052. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772052/
  9. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811. doi: 10.1089/ars.2010.3697. PMID: 21470061; PMCID: PMC4696435. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
  10. Bouchenak M, Lamri-Senhadji M. Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013 Mar;16(3):185-98. doi: 10.1089/jmf.2011.0238. Available from: https://www.researchgate.net/publication/235519730_Nutritional_Quality_of_Legumes_and_Their_Role_in_Cardiometabolic_Risk_Prevention_A_Review
  11. Bai SH, Brooks P, Gama R, Nevenimo T, Hannet G, Hannet D, et al. Nutritional quality of almond, canarium, cashew and pistachio and their oil photooxidative stability. J Food Sci Technol. 2019 Feb;56(2):792-798. doi: 10.1007/s13197-018-3539-6. PMID: 30906037; PMCID: PMC6400731. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400731/
  12. Whole Grains Council. Whole grains: an important source of essential nutrients [Internet]. Boston (MA): Oldways Whole Grains Council; [date unknown] [cited 2025 Apr 7]. Available from: https://wholegrainscouncil.org/whole-grains-101/health-studies-health-benefits/whole-grains-important-source-essential-nutrients
  13. Nut Consumption and Risk of Cardiovascular Disease. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5762129/

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.

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Precautions For Thyroid Patients – Do’s & Dont’s

Introduction

Did you know that 15 out of 1000 women and 1 in 1000 men experience thyroid problems?1 While it’s important to monitor your diet if you have a thyroid condition, paying attention to lifestyle factors is just as crucial.

The thyroid gland plays a key role in managing the metabolic function of the body. When the thyroid does not function properly, it can affect the entire body. Individuals with thyroid issues may experience symptoms such as depression, weight gain, fatigue, low body temperature, hair fall, sensitivity to light, and reduced stamina. It’s important to understand how to manage thyroid conditions properly, including the key dos and don’ts.

Thyroid disorders affect approximately 1-10% of the adult general population, with women being 8 to 9 times more likely to be affected than men2,3.

How to Tell If I Have Thyroid Problems?

Before we dive into the dos and don’ts of thyroid care, it is important to recognise the signs of thyroid problems. There are two main types of thyroid conditions: hyperthyroidism, which occurs when the thyroid is overactive, and hypothyroidism, which occurs when the thyroid is underactive.

How to Tell If I Have Hyperthyroid Issues

If you have hyperthyroid issues, you may experience any of the following symptoms:

How to Tell If I Have Hypothyroid Issues

If you have hypothyroid issues, you may experience any of the following symptoms:

If you notice one or more of these symptoms, you should speak with a doctor immediately and request a blood test. Apart from confirming a diagnosis, your doctor will guide you with a list of dietary dos and don’ts for thyroid issues (some of which we’ve listed below). Note that, while dietary precautions are important for thyroid patients, it’s even more crucial to take the prescribed medication in the correct dosage.

Thyroid hormones control the basal metabolic rate in the body, hence the weight loss or gain in thyroid diseases. Regular thyroid profile testing and adjustment of dose by an endocrinologist is of paramount importance.

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

The Do’s

1. Test Your Thyroid Hormone Levels Regularly

It is important to check thyroid levels regularly, measuring TSH, T3, T4, and sometimes free T3 and T4 levels. Whether you get it done from the convenience of your home or visit a laboratory, it is up to you. If you have symptoms of a thyroid disorder, it is important to have a frank discussion with your doctor regarding your symptoms and get a physical examination done to seek clarity on the exact cause of your symptoms7.

2. Drink a Lot of Water

Individuals with thyroid issues may be recommended to drink distilled water as chlorine, fluoride and bromine levels are low in distilled water and it is iodine-free, which helps the thyroid to function properly. Distilled water may also be helpful in cleaning the liver and kidneys of toxins.

3. Eat Selenium, Tyrosine, and Antioxidant-Rich Food

Individuals with thyroid issues must have foods with vitamin B such as crabs, shellfish, and brazil nuts as these foods contain selenium, a mineral that is needed for optimal thyroid function. Tyrosine is necessary for the production of thyroid hormones. Tyrosine-based foods, such as almonds, sesame seeds, and oats may help reduce inflammation and help enhance health. Antioxidant-rich foods like fresh vegetables and fruits may also help reduce inflammation and support overall thyroid health8,9.

The Don’ts

1. Avoid Smoking or Drinking Alcohol

Smoking and drinking alcohol should be avoided in individuals with thyroid disorders. Alcohol can suppress thyroid gland function, while tobacco or smoking may interfere with iodine uptake and disrupt normal thyroid hormone synthesis. Smoking is also associated with an increased risk of Graves’ disease (hyperthyroidism) and may worsen thyroid eye disease10,11.

2. Stay Away from Sugar and Caffeine

Caffeine is a stimulant that can temporarily increase the heart rate and blood pressure. Sugar also has detrimental effects on the body. Caffeine has antioxidant properties, so consuming it in small amounts may have an anti-inflammatory effect. However, consuming more than the recommended amount of caffeine can alter the TSH levels produced by the pituitary gland.

3. No Self-Medication

Many individuals with thyroid conditions may find it difficult to understand the changes happening in their body and often turn to the internet for answers. However, online sources can vary in accuracy and may lead to confusion or unnecessary concern.

It’s helpful to be aware of the common symptoms and conditions linked to thyroid issues. However, it’s important to consult a qualified doctor for an accurate diagnosis and appropriate medical guidance before starting any treatment or management plan.

Conclusion

By understanding the signs of thyroid problems and following the right medical advice, you can take control of your health and manage symptoms effectively. A balanced approach involving regular check-ups, the right medications, and healthy lifestyle habits is key to supporting thyroid function.

Also Read: Effective Care and Natural Masks for Acne

References

  1. Underactive thyroid [Internet]. NHS Inform. [Cited 2025 Jun 7]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/glands/underactive-thyroid/#:~:text=Both%20men%20and%20women%20can,underactive%20thyroid%20(congenital%20hypothyroidism).
  2. Institute of Medicine (US) Committee on Medicare Coverage of Routine Thyroid Screening; Stone MB, Wallace RB, editors. Medicare Coverage of Routine Screening for Thyroid Dysfunction. Washington (DC): National Academies Press (US); 2003. 3, Prevalence and Consequences of Thyroid Dysfunction. Available from: https://www.ncbi.nlm.nih.gov/books/NBK221535/
  3. Chiovato L, Magri F, Carlé A. Hypothyroidism in Context: Where We’ve Been and Where We’re Going. Adv Ther. 2019 Sep;36(Suppl 2):47-58. doi: 10.1007/s12325-019-01080-8. Epub 2019 Sep 4. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6822815/
  4. Wyne KL, Nair L, Schneiderman CP, Pinsky B, Antunez Flores O, Guo D, Barger B, Tessnow AH. Hypothyroidism Prevalence in the United States: A Retrospective Study Combining National Health and Nutrition Examination Survey and Claims Data, 2009-2019. J Endocr Soc. 2022 Nov 10;7(1):bvac172. doi: 10.1210/jendso/bvac172. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9706417/
  5. Mathew P, Kaur J, Rawla P. Hyperthyroidism. [Updated 2023 Mar 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537053/
  6. Patil N, Rehman A, Anastasopoulou C, et al. Hypothyroidism. [Updated 2024 Feb 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519536/
  7. National Guideline Centre (UK). Thyroid function tests: Thyroid disease: assessment and management: Evidence review C. London: National Institute for Health and Care Excellence (NICE); 2019 Nov. (NICE Guideline, No. 145.) Available from: https://www.ncbi.nlm.nih.gov/books/NBK577224/
  8. Shulhai AM, Rotondo R, Petraroli M, Patianna V, Predieri B, Iughetti L, Esposito S, Street ME. The Role of Nutrition on Thyroid Function. Nutrients. 2024 Jul 31;16(15):2496. doi: 10.3390/nu16152496. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11314468/
  9. Ventura M, Melo M, Carrilho F. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017;2017:1297658. doi: 10.1155/2017/1297658. Epub 2017 Jan 31. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5307254/
  10. Balhara YP, Deb KS. Impact of alcohol use on thyroid function. Indian J Endocrinol Metab. 2013 Jul;17(4):580-7. doi: 10.4103/2230-8210.113724. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3743356/ 
  11. Sawicka-Gutaj N, Gutaj P, Sowiński J, Wender-Ożegowska E, Czarnywojtek A, Brązert J, Ruchała M. Influence of cigarette smoking on thyroid gland–an update. Endokrynol Pol. 2014;65(1):54-62. doi: 10.5603/EP.2014.0008.  Available from: https://pubmed.ncbi.nlm.nih.gov/24549603/

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.

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