Health Tips: Follow these 5 tips in your diet to stay healthy, you will always be fit

Health Tips: Follow these 5 tips in your diet to stay healthy, you will always be fit

We all know about healthy and clean eating. Many celebs and nutritionists have advised to follow a healthy and clean diet. Apart from this, it has been told in some studies that following this diet can reduce diseases caused by poor lifestyle. With this, type-2 diabetes, obesity etc. can be reduced. However, starting a clean and healthy lifestyle can be a bit difficult.

If you are starting a healthy lifestyle for the first time and do not know what to eat and which to avoid. You don't need to be worried. We are telling you about healthy and clean eating habits, using which turmeric can always be used and fit.

eat fruits and vegetables

We all know that seasonal fruits and vegetables should be eaten 2 to 3 times. They are rich in nutrients and helps protect against diseases. If you follow the principles of clean eating, then the first rule is to have more natural things in your diet. Only fruits and vegetables are not full of nutrients. It should be rich in anti-oxidants, minerals, carbs, protein, fiber. By eating these things, the risk of cholesterol, type-2 diabetes is reduced. Seasonal fruits and vegetables are likely to contain less of the chemical.

eat meat in moderation

Some studies have found that reducing meat intake is beneficial for health. Meat intake should be reduced, especially in plant-based diets. This step is not only good for your health but also good for the environment. Eat fiber-rich things in your diet, which is needed the most. The nutritional needs of the body can be easily met even without meat.

eat more grains

When you eat clean, it is important that you choose the right grains for you and make sure that whatever you are eating should be chemical free, free of preservatives. That's why the name of cereal comes first in healthy things because the least chemical-rich things are used in it. This is completely natural. You can include oats, quinoa among other things in whole grains which helps in promoting digestion and immunity. Along with this, it also helps in weight loss.

Avoid processed food and refined carbs

Refined carbs and processed things should be minimized in your diet. Reduce the intake of junk food and packaged food in your diet. Many types of preservatives are added to most packaged fruit juices and junk food. These things are high in calories and very low in nutrients.

Eat less sodium and sugary things

For a healthy lifestyle, limit refined sugar, sodium and sugary things in your diet. Most people do not know that biscuits, chips, bread contain sugar and sodium which is harmful for health. Apart from this, reduce the consumption of drinks, soda, sweets, ready-to-eat things. Instead, eat fruits and things with natural sweeteners.

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Skin Care: Can Taking Vitamins Help You Get Glowing Skin? Learn

Skin Care: Can Taking Vitamins Help You Get Glowing Skin? Learn

When it comes to skin care, we mostly focus on the external aspects like cleansing, toning, moisturisation. But like other parts of your body, your skin is also affected by your inner health.

Vitamins play an important role in cell renewal, repairing DNA damage, utilization of other nutrients, boosting immunity, etc. Thus, if your body is short in supply of these essential nutrients, they can show up on your skin in the form of dehydration, wrinkles, or in worse cases, there is scope for infection.

We have tried to give you a list of vitamins that you can include in your diet to get healthy and glowing skin.

Vitamin A

This fat-soluble vitamin is commonly found in foods as well as supplements as beta-carotene. A powerful antioxidant, it is one of the most commonly used ingredients in things like sunscreen, anti-aging serums, moisturizers.

Vitamin A not only helps you get well-hydrated, youthful skin, but can also help fight skin problems such as acne.

Advantages

Improves cell growth and cell renewal that rejuvenates both the upper and lower layers of your skin (dermis and epidermis).

Increases collagen production which smooths the skin, reduces fine lines and wrinkles.

Clears the free radicals on your skin thus reducing the damage caused by the harmful UV rays of the sun.

Stimulates the sebaceous glands in your skin to expel oil, thereby keeping your skin hydrated.

Promotes faster wound healing and enhances the skin's innate immune system.

Recommended Dietary Allowance (RDA)

The RDA for vitamin A for a healthy adult is 700 mcg for men and 900 mcg for women every day.

Vitamin A food items

Orange or yellow vegetables and fruits like carrot, pumpkin, yellow bell pepper, orange, papaya, mango etc.

Green leafy vegetables like spinach, broccoli etc.

Cod liver oil, eggs, beef liver etc.

Fortified milk and other dairy products like cheese, ice cream etc.

vitamin C

Also known as ascorbic acid, this water-soluble vitamin is present in high amounts in the skin of healthy individuals. Vitamin C protects your skin in many ways. Although vitamin C deficiency is rare, it can wreak havoc on your skin.

Advantages

Vitamin C is important for the proper functioning of the immune system and helps reduce inflammation. It is also a powerful antioxidant and may help prevent skin cancer.

It promotes the synthesis of collagen, which keeps your skin firm and helps heal wounds and scars.

Adequate intake of vitamin C can also help reduce photo damage caused by harmful UV rays from the sun.

Vitamin C is essential for even skin and a glowing complexion.

Recommended Dietary Allowance (RDA)

The daily requirement of vitamin C is 90 mg in men and 75 mg in women under normal, healthy conditions.

Food items with Vitamin C

Citrus fruits like lemon, tangerine, grapefruit etc.

Tomatoes, green and red chillies, green vegetables like broccoli etc.

Other fruits like kiwi, strawberry, cantaloupe etc.

Vitamin E

This fat-soluble vitamin has excellent antioxidant and anti-inflammatory properties. It is often called the 'magic medicine' for healthy, glowing skin when applied topically. But a diet rich in vitamin E is by far the best source of this skin-friendly nutrient.

Advantages

Keeps skin moisturized, thus preventing dryness and irritation.

Protects the skin from damage caused by the UV rays of the sun.

Helps reduce dark spots and wrinkles.

Leaves your skin looking smooth and fresh.

Recommended Dietary Allowance (RDA)

It is recommended for a healthy adult to consume 15 mg of vitamin E every day.

Vitamin E food items

Nuts like almonds (too many ingredients), hazelnuts, peanuts etc.

Vegetable oil from wheat germ, sunflower, safflower etc.

Fortified foods like breakfast cereals, spreads etc.

vitamin D

Vitamin D can be synthesized through your body when your skin is exposed to direct sunlight for a few minutes every day.

However, prolonged exposure to sunlight can lead to skin cancer and is therefore not recommended especially without a high SPF sunscreen. The good news is that you can also get enough vitamin D from dietary sources as discussed below.

Advantages

Improves skin barrier function thus protecting your skin from germs and harmful chemicals.

Locks in moisture, prevents dehydration of the skin.

Increases the immunity power of the skin by increasing the production of immunity cells. It also controls the activity of immune cells to prevent overactivation of the immune system.

Vitamin D also has an antimicrobial effect on the skin.

Controls oil production through the sebaceous glands present in the skin.

Recommended Dietary Allowance (RDA)

The recommended daily intake of vitamin D for a healthy adult is 20 mcg.

Vitamin D food items

Dairy products like milk, butter, cheese etc.

Eggs, fish, fish liver oil.

Fortified plant-based milks, yogurts, juices and breakfast cereals with recommended amounts of vitamin D added.

A balanced, nutritious diet goes a long way in keeping your skin healthy from the inside out. Vitamins, although needed in small amounts, can make a big difference in how your skin looks and feels.

A lack of these essential nutrients can make your skin dull, itchy, cracked and prone to infection. Vitamins also protect your skin from serious issues like skin infections and skin cancer.

If you feel that you are not getting enough vitamins from your daily diet, consult your doctor and start taking vitamin supplements.

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