Subscribe to Our Weekly Updates

We publish high quality and balanced information in our blog posts after a thorough health researches by our health Experts.

Category Archives for Nutrition and Supplement

The Role Of Omega-3 Fatty Acids In Your Hair Growth

The Role Of Omega-3 Fatty Acids In Your Hair Growth


When you think about having healthy hair, the first idea that pops into your head is hitting the hair care aisle at the supermarket or beauty. Surprisingly, not many people consider making changes and additions to their diet when it comes to improving hair growth and strength. After all, you are what you eat—and that phrase applies to your locks too. On that note, one of the best nutrients you can provide your hair is omega-3!

From slow growth and weak strands to dullness and hair fall, there’s no hair health issue you can’t address with a good diet. Omega-3 fatty acids are immensely popular for their support of essential body functions, some of which can explain why these aid in better hair health.

How Does Omega-3 Improve Hair Growth & Strength? 

Omega-3 fatty acids DHA (Docosahexaenoic acid), EPA (Eicosapentaenoic acid), and ALA (Alpha-linoleic acid) are not naturally produced by the human body, which is why omega-3-rich foods in and omega-3 supplements are vital for hair health.

Let’s dive into the specifics of what it is about omega-3 that makes it a must-have nutrient in your hair care routine!

  • High Antioxidant Levels = Less Cell Damage

For starters, omega-3 fatty acids have antioxidants, which protect your cells against cell-damaging free radicals. Free radicals not only affect vital organs, increasing the risk of chronic diseases but also cause cell damage that affects your scalp and hair. 

Weak tresses, easy breakage and hair fall, and dullness are often a result of cell damage. High antioxidant levels in omega-3 fatty acids keep your hair healthy by fixing the damage caused by cell deterioration due to the natural progression of aging, dietary reasons, or external factors. As a result, your follicles become healthier, and new strands grow at a good rate and come out stronger!

  • An Amazing Help For Inflamed Scalp 

Poor scalp health equals poor hair growth rate and hair integrity. Skin issues such as eczema and psoriasis do not just affect the skin, but also the scalp—caused by inflammation. One of the reasons behind excess dandruff is also inflammation. And omega-3 is coveted for its anti-inflammatory properties.

By adding omega-3 fatty acids to your diet, your body gets help regulating free radicals that cause scalp damage. While omega 3 does not reverse chronic skin diseases, it does manage symptoms. Also, omega-3 fatty acids increase scalp moisture levels, reducing dryness and itchiness. Not only do you avoid physically damaging your hair by scratching, but also get the additional bonus of fewer irritants to make hair smoother.

  • Locking The Moisture With The Good Fats

Given that omega 3 ‘fatty’ acids have ‘fats’ in them, you get amazing hydrating effects. Omega 3, best taken in the form of fish oil liquid or fish oil softgels, can improve skin barrier function. Not only does omega-3 introduce additional moisture to the scalp, but also seals in existing moisture and prevents irritants.

So, while you add that nourishing conditioner to hydrate your hair from the outside, add omega 3 to your diet to hydrate it from within. 

  • Getting Nutrients In With Better Blood Circulation 

Omega-3s are well known for their heart health benefits. These help by lowering triglycerides and clearing up arteries. As a result of unhindered blood flow, not only do you get better cardiac function, but also the rest of your organs become healthier due to a great flow of nutrition.

As a result, omega-3 fatty acids not only help with growing new hair but also reduce hair fall. With regular consumption of omega-3, you may be able to see more luscious and longer hair in just a few months!

  • Great Sun Protection With Higher Resistance 

Finally, one of the great effects of omega-3 is protection from UV rays. No matter your hair type, ultraviolet rays cause strain on its structure. These harmful rays age your skin and increase the likelihood of skin disease. Additionally, these dry out your scalp and hair. Omega-3 supplements are often recommended by skincare experts to improve skin quality. The great part is that you can get the same benefits for your hair and scalp.

By improving your scalp’s barrier, omega-3 helps it withstand the effects of harsh sunlight. Additionally, if you have present sun damage, omega-3 fatty acids may also aid in restoring your strands back to healthy self. You acquire hair that is less prone to becoming dull, as well as breakage and hair fall.

How To Use Omega-3 To Improve Growth

You know how omega-3 affects hair health. The question is how do you use it for maximum benefits? 

Consuming omega-3 is one way to do this. You can get your omega-3 via fatty fish, such as salmon or herrings. Or, you can go for supplements, as these are a more calculated way of taking EPA and DHA. Omega-3 is usually available as fish oil liquid or fish oil capsules, and you can choose whichever feels more appealing and convenient to use.

Another way you can use omega-3 for improving hair quality is applying it directly. You can mix fish oil with coconut oil or olive oil, or any other hair oil that suits you. Use equal amounts of these oils, or make a mixture that’s one part of fish oil with two parts of your regular hair oil. This way, you can minimize that fishy odour!  

Apply this mixture to your scalp and roots, let it sit for 30 minutes, and wash off with shampoo. Make sure to wash well to take out all the smell and oiliness!

Bottom Line: Rely On Omega-3 For Hair Health

Omega-3 fish oil fatty acids are a much underrated ingredient in your haircare routine! If you want to gain its benefits, start by taking omega-3 fish oil. If you can stand the smell and do not have allergies, apply it to your scalp. Fish oil will protect, moisturize, and enhance the appearance of your strands—making them the envy of others!

Of course, know that you cannot use omega-3 as a complete treatment for your hair problems! Nutritious food, hair products made for your hair type, and occasional TLC—all these are vital in improving growth. Use your omega-3 fish oil as a supportive ingredient in a well-rounded dietary regime and lifestyle. As a result, you’ll get your dreamed-of healthy locks in no time!

Why Fiber Is Important For Diet1

Why Fiber Is Important For Diet: Benefits, Food Items and Impact On Body


If you are trying to watch your weight or you have a high cholesterol issue most of the food items recommended to you will have a high fiber content. The more healthy food items you will choose, you will notice a much higher fiber content listed on them. As a beginner with no idea about fiber, this is pretty confusing. Especially because fiber cannot be absorbed by your body and has no calories. Considering that you are eating a huge portion of food that has no taste, no nutritional value, and no use in your body as it doesn’t get absorbed, most people would ask the question of why exactly it is important.

A simple way to answer this question is that fiber works as a sponge that helps in cleaning the body. This might seem like an easy way to explain it but fiber helps in facilitating the digestion process by making the flow of the digested food easier. The food rich in fiber might not get absorbed by the body but it ends up soaking all the toxins that can pollute the body. This includes bad cholesterol, a lot of other toxins, and high levels of fat-soluble toxins.Why Fiber Is Important For Diet1

With the help of this article, we will list down everything you need to know about fiber. We will know what exactly fiber is made of and why it is so important for digestion. We will then look at its benefits and how it helps the body. Moreover, we will see what will happen if the food we eat is not rich in fiber. Also, we will see why most diet food is rich in fiber and whether it doesn’t work.

What Is Fiber?

If you look at the seven most important components of food, you will see cars, protein, water, protein, vitamins, minerals, and fiber. Where most of the food components have some kind of nutrient value, fiber surprisingly has no nutrient value. In fact, fiber is the only component that is not absorbed by the body and it is not digestible. In short, the fiber you eat gets excreted by the body and no amount of calories or any nutrient is extracted from it.

Fiber is generally known as roughage. This is generally available in almost all plant-based food. Some fruits, grains, and vegetables have the biggest portion while others have just a small portion. A simple example is that within fruit fiber is mainly present in the outer skin, which makes up a very small portion of the fruits. On the contrary, the outer layer of the grain is thicker and has more fiber. The fiber in grain is generally removed from the food to get an enhanced taste.Why Fiber Is Important For Diet1

Types of Fiber

There are mainly two types of fiber i.e. water soluble fiber and the insoluble fiber

Water soluble fiber is generally the light sticky gel-like structure that can be found in food like potatoes, bananas, oats, barley, apple, and pear. Generally, when they get mixed with water, the soluble part of fiber gets mixed and swells in size. This eventually slows down the speed of food as it passes down the GI tract, making sure that extra water gets absorbed by the tract and doesn’t lose too much water.

The insoluble part of the fiber is generally known as the roughage. They cannot be dissolved in water and they generally bind the water. It is mainly available in whole grain items, nuts, corn, apple, berries, grapes, carrots, and bran. If you eat brown bread or the fiber-based biscuit you might be consuming a lot of this. The insoluble fiber is generally helpful in regulating bowel movement and it helps in retaining water within the stool so the Stoll stays soft. In case you do not consume the insoluble fiber enough, the stool will not retain water, making it hard which will cause friction on the intestine causing bruises.Why Fiber Is Important For Diet1

Benefits of Consuming Fiber

The benefits of fiber are countless. If you do not eat fiber, there is a high chance that you will end up with health issues that are mainly linked to digestion and can further extend to long-term health issues like cancer. Some of the main benefits of consuming fiber include:

Keeps You Full

You might have seen people eating a lot of fiber. This is not just limited to people who want to lose weight but also people who generally want to consume less food or have the tendency to get hungry often. Since fiber helps in slowing down the flow of digested food to the lower part of the body, the digestive tracts stay full for longer and you do not feel very hungry. Moreover, the fiber is not digestible so it stays longer in the stomach which also makes you feel full for longer.Why Fiber Is Important For Diet1

Low Blood Pressure

Blood pressure is the most talked about issue in recent times. Usually blood pressure is caused because of the loss of thickness in the internal lining of the arteries and veins. Experts believe that when fat gets deposited in the linings, it becomes thicker and this eventually results in increased blood pressure. When you eat a good amount of fiber, it helps in reducing the fat content in the body, helping you lose all the deposited fat in the arteries and veins so the blood pressure-related issues can be resolved.

Good for Weight Loss

This is one of the most talked about benefits of consuming fiber. Since fiber has zero calories and helps in detoxifying your gut you will instantly feel less bloated and much better. Also, this helps you lose all the water weight because it reduces inflammation and bloating in the GI tract and intestine area.

Reduces Blood Cholesterol Level

Blood cholesterol level is especially high in people who consume high-fat food. In case you eat more meat than vegetables there is a high chance that you might have this issue already but you have not recognized it yet. By consuming fiber you will be supporting the cleanup since it facilitates the binding of bad cholesterol with the bile produced by the liver. Since it helps the liver in the detox process, you will be able to see a reduction in blood cholesterol.Why Fiber Is Important For Diet1

Reduces the Chance of Heart Issues

One of the leading causes of death in recent times is heart disease. One of the main reasons behind heart disease is the high level of fat in the blood. Since fiber helps in reducing the blood cholesterol level and reduces the fat content in the body, it keeps the blood thin and helps in preventing the risk of heart disease.

Keeps Blood Sugar Level in Check

As you get to your late 40s, you get closer to showing diabetic symptoms. However, experts believe that there are pieces of evidence to prove that high fiber in the food helps with slowing down digestion which makes sure that you stay full and the blood sugar level doesn’t spike right away. Instead, it keeps you energized throughout the day as it slowly gets digested.Why Fiber Is Important For Diet1

Reducing the Chance of Overeating

Most people like to binge eat. Especially when it comes to high sodium-based food that has flavor enhancers added to it. To make sure you do not eat too much food that can make you uncomfortable, you need to have high-fiber food that can keep you satisfied throughout the day so you do not develop the urge to binge eat.

Reduces the Chance of Constipation

Fiber is great for slowing down the flow of digested food, which ensures that it holds the extra water making sure that stool stays soft and bulky. This eventually regulated the bowel movement which ease the pain in case of excretion.

Reduces the Chance of Colon Cancer

As more people are eating highly processed food with a lot of flavor enhancers, colon cancer is on the rise. However, experts believe that with the right amount of fiber in your food, you can reduce the chance of colon cancer. Moreover, you will be able to make sure that there is no harmful substance buildup that can choke your digestive tract later.Why Fiber Is Important For Diet1

What to Eat If You Need High-Fiber Food?

Fiber is present in almost all the natural food items we eat. From grains to fruits, vegetables, and plant-based food, almost everything has at least some level of fiber. However, some food items have relatively higher fiber constant than others. Moreover, the type of fiber present in the food also varies. Some food items contain water-soluble fiber while others contain insoluble fiber. Depending on the amount of food you eat, how you eat, or which quality of food you prefer, the fiber in your diet will vary.

A simple example is that fruits have a good amount of fiber. However, if you choose to eat the fruit with the pearl, you will have a good amount of fiber. In case you remove the peel and rely on just the soft pulpy part, it will have water-soluble fiber only. However, if you take it up a notch and just get the fruit juice, you will be getting no fiber food.

This is even more common in the case of grain because the fiber present in whole grain is generally much harder and insoluble. The bran fiber in grains is extracted so the food becomes much more soft and palatable. Almost all the baked items have grain flour in them but they do not have fiber because roughage can make a food dry faster and harder to chew. It is much better to eat whole grain items, full fruits and vegetables without peeling. Also, since fruit peels have a much higher vitamin and mineral level so it is better to consume them as well.Why Fiber Is Important For Diet1

In case you want to have high-fiber food, consume a lot of fruits, vegetables, and grains. Grains like wheat, barley, corn, oats, etc. have a good amount of fiber. Also, chia seeds and flax seeds have a good amount of fiber. Bread, whole wheat pasta, and potato also have a good amount of fiber. Bananas, carrots, apples, and pears also contain a good amount of fiber. Apart from this, green vegetables, crunchy leaves, beetroot, radish, etc. also have a high amount of fiber content.

What Happens When You Do Not Consume Enough Fiber?

You will come across so many people who have a substandard diet. This means that their diet lacks a few elements while they may be piling up on other food items. So their calorie needs are met and they never notice that they lack an important part of the food. Fiber is also such an element that has no calories so most people never notice when they do not consume enough fiber. However in the long run when they do not consume enough fiber, it can cause serious issues.

Some of the most common diseases that can be caused due to low fiber food include:

  •         High uric acid
  •         Constipation
  •         Piles
  •         Digestive issues
  •         Irritable bowel syndrome
  •         High cholesterol
  •         Heart issue
  •         High blood sugar level
  •         Skin issues i.e. acne
  •         Toxins build-up
  •         Skin allergies and irritation

Although the GI tract issue might not seem such a big deal at first they have a long-term impact on your body, constipation when not handled properly might lead to piles and hemorrhoids. Even after hemorrhoids are not handled, this can further lead to colon cancer, in severe issues people with very low fiber in their diet end up with ulcers and boils in the intestine which can further make issues worse.Why Fiber Is Important For Diet1

Bottom Line

To sum it all up, fiber might not seem like an ideal food choice but in the long run, without fiber, you cannot have a healthy digestive tract. Since most of the diseases have the root cause of bad digestion you will soon notice that lack of fiber will start to impact your skin, the quality of your hair, and your overall body. You will look chubby, have bloating issues, your skin will start to break out, stay oily, and have acne as well. Moreover, the skin will become worse with different allergies that are not just limited to skin allergies but also digestive issues. Your body overall will become sensitive and this will also disturb the whole process.

The Role of Nutrition in Recovery How the Foods You Eat Affect Your Workout Results

The Role of Nutrition in Recovery: How the Foods You Eat Affect Your Workout Results


When it comes to achieving your fitness goals, there are a few key elements to consider: consistency in your workout routine, proper form and technique, and, perhaps most importantly, proper nutrition. While we often focus on the first two elements, the foods you eat can play an incredibly important role in your recovery and ultimate results.

When you exercise, you put stress on your muscles, causing tiny tears in the muscle fibers. This is perfectly normal and is actually what leads to muscle growth and strength. However, in order for these muscles to repair and grow, they need proper nutrition. This is where macronutrients and micronutrients come into play.

Macronutrients are the nutrients that the body needs in large amounts, such as protein, carbohydrates, and fats. Each of these macronutrients plays an important role in recovery. Protein is essential for muscle recovery and growth. It provides the building blocks for muscle repair and helps to reduce muscle soreness. Aim to consume at least 0.8 grams of protein per pound of body weight daily, and up to 1.2 grams for those who are highly active or looking to build muscle. Good sources of protein include lean meats, fish, poultry, eggs, and dairy products. Carbohydrates are also important for recovery as they provide the energy needed for intense workouts and help replenish glycogen stores in the muscles. Choose whole grains and fruits as your carbohydrate sources to ensure you’re getting a good balance of nutrients. Fat is also an important macronutrient for recovery. Healthy fats such as omega-3 fatty acids found in fatty fish, flaxseeds, and chia seeds, can reduce inflammation and support heart health.

It is also important to stay hydrated during and after exercise to aid in recovery. Aim to drink at least half your body weight in ounces of water each day. Drinking water helps to flush out toxins, regulates your body temperature, and maintains the balance of bodily fluids. When you don’t drink enough water, your body may become dehydrated, leading to fatigue, dizziness, and even cramping during exercise.

Micronutrients, on the other hand, are the nutrients that the body needs in smaller amounts, such as vitamins and minerals. Each of these micronutrients plays an important role in recovery. For example, iron helps to transport oxygen to the muscles, and vitamin C aids in collagen production for healthy tendons and ligaments. Vitamin D is also essential for muscle function and helps to build and maintain strong bones. A diet rich in fruits and vegetables, as well as fortified foods, can help ensure that you’re getting enough micronutrients.

The timing of your nutrition is also important. Eating a meal containing a balance of carbohydrates and protein within 30 minutes of finishing your workout can help to jumpstart the muscle recovery process. This is because the body is more insulin sensitive immediately after a workout, allowing for better nutrient uptake. Additionally, consuming a meal or snack containing carbohydrates and protein prior to your workout can help to provide the energy needed for intense exercise, and it’s also a good idea to consume a snack or meal with similar macronutrients balance a few hours after a workout.

Consuming a diet that is high in processed foods, added sugars, and saturated fats can also have a negative impact on your recovery and results. Processed foods tend to be high in calories and low in nutrients, making it easy to overconsume them without realizing it. They also often contain added sugars and saturated fats, which can lead to weight gain, inflammation, and other health issues. Choosing whole foods such as fruits, vegetables, whole grains, and lean proteins can help ensure that you’re getting the nutrients your body needs while also controlling your calorie intake.

In addition to your diet, it’s important to pay attention to the supplements you use to support your recovery, however, it should be kept in mind that supplements should be used as a complement and not as a replacement for a well-balanced diet. Creatine and beta-alanine are two popular supplements that can support muscle recovery and improve performance. Creatine can help increase muscle strength and power, while beta-alanine can help to reduce muscle fatigue. However, it’s crucial to speak with a healthcare professional before starting any new supplement regimen, as some may interact with medications or have contraindications for certain health conditions.

It’s also important to mention that nutrition is not only about macronutrients and micronutrients but also about healthy habits and lifestyle. Getting enough sleep, managing stress, and maintaining healthy relationships, all play a role in overall wellness and can affect your workout recovery and results.

In summary, nutrition plays a crucial role in workout recovery and ultimately, in achieving your fitness goals. By ensuring that you’re consuming the proper macronutrients and micronutrients, staying hydrated, timing your meals correctly, and avoiding processed foods and added sugars, you can optimize your recovery and see the results you’ve been working for. Remember, it’s not just about how hard you work out, but also how well you take care of your body afterward. Your body needs the right nutrients to repair and build muscle, and the foods you eat can make a big difference in your workout results. Now, go out there and fuel your body right!

Another aspect of nutrition that is important to consider is the concept of nutrient timing. This refers to the idea that there are specific times during the day when the body is better able to utilize certain nutrients. For example, consuming a meal containing carbohydrates and protein within 30 minutes of finishing your workout can help to jumpstart the muscle recovery process. This is because the body is more insulin sensitive immediately after a workout, allowing for better nutrient uptake. Additionally, consuming a meal or snack containing carbohydrates and protein prior to your workout can help to provide the energy needed for intense exercise.

It’s also important to consider the role of antioxidants in recovery. These are substances that help to protect the body from damage caused by free radicals, which are by-products of normal cellular metabolism. Free radical damage can lead to inflammation and cell damage, which can impair recovery and lead to injury. Antioxidants, such as vitamin C, vitamin E, and beta-carotene, can help to neutralize free radicals and protect the body from damage. Fruits and vegetables are great sources of antioxidants, and you can also take supplements if you want to increase your intake.

Another aspect to consider is the role of omega-3 fatty acids in recovery. Omega-3 fatty acids are a type of healthy fat that has been shown to have anti-inflammatory effects. Inflammation is a natural response to injury or muscle damage, but chronic inflammation can inhibit recovery and lead to muscle wasting. Omega-3s can help to reduce inflammation and support recovery by supplying the necessary building blocks for the synthesis of anti-inflammatory molecules. Good sources of omega-3s include fatty fish such as salmon, tuna, and sardines, as well as flaxseeds and chia seeds.

In addition, you may want to consider the role of probiotics and prebiotics in recovery. Probiotics are the “good” bacteria that live in your gut, while prebiotics is non-digestible fibers that help to nourish these beneficial bacteria. A healthy gut microbiome can help to support the immune system and improve nutrient uptake, which can help to improve recovery from exercise. Eating fermented foods such as yogurt, kimchi, and sauerkraut, or taking a probiotic supplement can help to increase your intake of probiotics. Eating foods high in prebiotics such as garlic, onions, and bananas can help to nourish the probiotics in your gut.

Lastly, it’s worth mentioning that a balanced diet is not a one-size-fits-all, it’s important to assess your own needs and preferences, work with a qualified professional and make adjustments as needed. Consulting with a registered dietitian or nutritionist can help you to determine the best nutrition plan for your individual needs and goals.

In conclusion, the role of nutrition in recovery is crucial, and it goes beyond just macronutrient and micronutrient intake. The timing, the sources, and the balance of nutrients all play a significant role in how well your body can recover from exercise and ultimately, in achieving your fitness goals. By paying attention to your diet, staying hydrated, and taking into account the specific nutrient needs, you can support your recovery, improve your performance and ultimately see the results you’ve been working hard for.

Additionally, it’s important to note that a healthy diet should not be restrictive or overly restrictive and that the concept of balance and moderation is key to a sustainable and healthy diet. An overly restrictive diet can lead to feelings of deprivation and can eventually lead to overeating or binge eating, which can negatively affect recovery. Instead, focus on incorporating a variety of nutrient-dense foods into your diet and limit processed foods, added sugars, and saturated fats.

It is also essential to address that everyone’s body and nutritional needs are different, some people may require more or less protein, carbohydrates, or fats depending on their goals, activity level, and even genetics. Therefore, it’s important to listen to your body, pay attention to how it feels, and make adjustments as necessary.

Another important consideration is that recovery doesn’t only happen when you’re at rest or sleeping, but it also happens when you’re active, as long as you’re providing your body with the right nutrients at the right time. Therefore, regular exercise and a balanced diet should go hand in hand, and not one should be prioritized over the other.

In summary, the role of nutrition in recovery is crucial to optimize recovery and results. By consuming the right macronutrients, micronutrients, staying hydrated, listening to your body, and timing your meals correctly, you can support your recovery, improve your performance and ultimately achieve your fitness goals. Remember that a balanced diet, one that is tailored to your specific needs and not restrictive, as well as regular exercise, is key in achieving optimal recovery and results.

It’s worth noting that the information provided is for general knowledge and it should not be considered as a substitute for professional advice, it’s always best to work with a qualified professional to determine the best nutrition plan for your individual needs and goals. Remember, recovery is a continuous process, and proper nutrition is an essential element in that process, so make sure to give your body the right fuel at the right time.

Furthermore, it’s important to remember that recovery isn’t just about repairing and rebuilding muscle tissue. Your overall health and well-being are also important considerations when it comes to recovery. Consuming a healthy diet can also support heart health, lower your risk of chronic diseases, and improve your overall quality of life.

Another important consideration is the role of mental health in recovery. Exercise has been shown to have a positive impact on mental health, helping to reduce stress, anxiety and depression. However, if you’re not providing your body with the right nutrition, you may not be getting the full benefits of your exercise routine. Eating a healthy diet that is rich in fruits, vegetables, lean proteins, and whole grains can also help to support mental well-being and improve mood.

In addition, it is important to remember that recovery is not just about the foods we eat, but also about lifestyle and environment. Adequate sleep, stress management and social support all play a role in overall wellness and can affect workout recovery and results. And should not be neglected when trying to achieve optimal recovery and results.

When it comes to choosing the right diet plan for recovery, there are several options to consider. Here are a few popular ones that may be beneficial:

The Mediterranean Diet: This diet is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Studies have shown that this type of diet may reduce inflammation, improve heart health and improve muscle recovery. This diet is balanced and can be a great option for those looking for a sustainable diet plan.

The DASH Diet: DASH stands for “Dietary Approaches to Stop Hypertension” and is focused on reducing the risk of hypertension by consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy. This diet is also balanced and can support recovery and overall health.

Vegetarian or Vegan diets: These diets are plant-based and eliminate animal products. Plant-based diets can be high in antioxidants, vitamins and minerals, and have been shown to have a positive impact on heart health and reduce inflammation. Vegetarian and vegan diets can be tailored to provide enough protein for recovery and muscle growth and also be a great way to increase the intake of fruits and vegetables.

The Paleolithic Diet: Also known as the “caveman diet,” this diet is based on the idea that our ancestors ate during the Paleolithic era. It focuses on consuming lean meats, fruits, vegetables, nuts, and seeds, and eliminating processed foods, added sugars and grains. This diet can be a great option for those looking to increase their protein intake and limit processed foods, however, it is important to be mindful of nutrient deficiencies and work with a professional to ensure a well-rounded nutrition plan.

It’s important to note that any diet plan you choose should be tailored to your individual needs, preferences, and goals. It’s recommended to work with a registered dietitian or a nutritionist to design a diet plan that meets your specific needs and goals, and also ensure that your body is getting the essential nutrients for recovery and overall health.

Looking to get in shape and live a healthier lifestyle? Look no further than – the ultimate destination for all your fitness needs. Our expert-backed workout plans, healthy meal ideas, and motivational articles will help you reach your fitness goals in no time. With, you’ll have access to all the information and inspiration you need to transform your body and mind. Don’t wait any longer, visit now and start your fitness journey today!

To conclude, the role of nutrition in recovery is an essential element in achieving fitness goals. A healthy and well-balanced diet, tailored to your specific needs, combined with regular exercise, adequate sleep, and attention to stress management, can help you optimize recovery and achieve the results you desire. Remember that recovery is a continuous process, and proper nutrition is an essential element in that process, so make sure to give your body the right fuel at the right time, and don’t forget to take into account other aspects of your lifestyle that may affect recovery and overall health.

Natural Ways for Weight Loss

Natural Ways for Weight Loss


Weight loss is the process of losing weight by reducing the total number of calories in a person’s diet and/or increasing physical activity. The term often refers to reducing excess body mass, especially fat, as opposed to simply a reduction in weight. It is possible for people who are overweight or obese to be healthy. Health problems may arise from being overweight or obese, but it does not mean that losing weight will make someone healthier.

You can lose weight by exercising, eating right, and drinking water. It is the loss of body weight from fat, or unwanted weight, due to a person’s lifestyle and diet.There are many reasons for wanting to lose weight. A person may want to improve their physical appearance, increase their mobility, or decrease the risk of developing obesity-related diseases such as type 2 diabetes, heart disease and certain types of cancer.

The goal is usually to reach or maintain a healthy weight. Weight loss can be achieved by reducing calorie intake, increasing physical activity, or both. Achieving sustainable weight loss may involve changes in diet and exercise habits that can be maintained over time.

What Causes Weight Gain?

Weight gain is the accumulation of fat in the body. It can be caused by a number of factors including genetics, environment, and lifestyle choices.

The two main factors that cause weight gain are genetics and lifestyle choices. Genetics are responsible for 60% to 80% of a person’s weight while lifestyle choices account for 20% to 40%. A person’s genes determine their predisposition to obesity and how they react to certain foods. For example, some people have difficulty breaking down carbohydrates which leads them to store more fat than others. Lifestyle choices mainly include diet and exercise habits that are influenced by culture, food availability, time constraints, etc.

There are also some more cause of weight gain :

1. Medications

There are several reasons that can cause weight gain. Some of these include, but are not limited to, medications, diseases, and lifestyle choices.There are many different types of medications that can cause weight gain. These include antidepressants, blood pressure medication, cholesterol medication, and painkillers. The side effects of these medications range from mild to severe and depend on the type of drug being used.

If you have recently started taking any new medications or increased your dosage due to a change in your health condition then it is important to keep an eye on how much weight you are gaining as a result of this change.

2. Hormonal Changes

Hormonal changes can cause weight gain. Hormones are chemicals in the body that regulate processes like growth, development, and metabolism. In women, the hormones estrogen and progesterone may cause weight gain. These hormones are mainly produced by the female reproductive system and are also involved in other functions such as pregnancy, breastfeeding, and menstruation.

3. Food Addiction

Weight gain can be caused by a number of factors, and food addiction is one of them. The term “food addiction” is often used to describe a person’s inability to control their intake of certain foods. Nowadays, the term “food addiction” has been used in different contexts. It is often used to describe the inability to control an individual’s intake of certain foods.

An addiction to food is a strong desire to consume certain types of food, even when you are not hungry. It can lead to overeating, which in turn can lead to weight gain and obesity. There are many reasons for this addiction. The most common one is the feeling of comfort that we get from eating certain foods. Certain foods can also have addictive properties in them, such as sugar, fat and salt.

Home remedies for weight loss

1. Drinking lemon water with honey

Drinking-lemon-water-with-honey.The home remedies for weight loss are not a new concept. People have been relying on them to lose weight and gain muscle mass. It is one of the most popular home remedies for weight loss.

Lemon water is a great way to detoxify the body from toxins, improve digestion, and boost metabolism. It also helps in losing weight by increasing the body’s fat burning abilities.

Honey has been used as a natural sweetener for centuries and can be an excellent substitute for sugar in many cases because it contains fewer calories and more nutrients than sugar does.

Lemon water with honey helps in increasing the metabolism and also detoxifies the body. Lemon water with honey is a great drink to have in the morning. It also helps you feel full and satisfied. There are many other home remedies for weight loss that can be used to keep a person healthy, such as consuming green tea, having a good night sleep, eating more vegetables and fruits etc.

2. Cinnamon and honey infused tea

Cinnamon and honey infused tea.Cinnamon and honey infused tea is a great way to lose weight. It has been found that this drink can reduce the appetite, increase the metabolism, and help in weight loss. The cinnamon and honey infused tea is a simple recipe for weight loss. All you need to do is mix one teaspoon of cinnamon powder with one tablespoon of honey in a cup of hot water. You can add some lemon or ginger as well for flavor.

3. Consuming yoghurt

Consuming yoghurtYoghurt is an excellent remedy for weight loss. It has high protein content and is rich in calcium, which helps maintain muscle mass. It can also be consumed as a substitute for high-calorie snacks.

The best way to lose weight is to eat healthy, exercise and maintain a balanced diet.

Yoghurt can be consumed with or without sugar as per the taste of the person. It can be consumed with fruit, mixed with cereal or added to a vegetable soup. Yoghurt can also be used as a substitute for sour cream.

4. Curry leaves

Curry leavesCurry leaves are one of the best natural remedies for weight loss.Curry leaves are a rich source of antioxidants, which help reduce your cholesterol and triglyceride levels. They also have anti-inflammatory properties that can prevent heart disease and stroke.

Curry leaves not only provide you with all the nutrients that you need to stay healthy but they also help regulate your blood sugar levels. So, if you want to lose weight naturally, just consume curry leaves! Curry leaves have a number of health benefits. The most popular one is that they are a great way to lose weight.

Curry leaves have been used in India for centuries to treat various ailments and diseases. The major use of curry leaves is in Ayurveda, which is the traditional medicine system of India.

5. Limit Your Intake of Added Sugar

Limit Your Intake of Added SugarThe first step to weight loss is to limit your intake of added sugar. Added sugar can be found in many foods and drinks that are not typically thought of as sweet, such as breads, pasta sauces, and salad dressings. The best way to know how much sugar you’re eating is by looking at the nutrition label on the food packaging.

Added sugar can be found in many foods and drinks that are not typically thought of as sweet, such as breads, pasta sauces, and salad dressings. The best way to know how much sugar you’re eating is by looking at the nutrition label on the food packaging.

6. Use Smaller Plates

Use Smaller PlatesWe have been told since we were kids that if we want to eat less, then we should use a smaller plate. But what about the other side of the equation? What about using a larger plate to help us feel full and satisfied with an appropriate portion size?

The size of the plate you use can have a significant effect on how much you eat. Research has found that people tend to eat more when they are served food on large plates than when they are served the same amount of food on small plates.

7. Eat More Slowly

Eat More SlowlyEating slowly will help you to maintain a healthy weight. When you eat quickly, your body does not have time to register that it is full. Eating slowly is a natural way to curb the amount of food we eat in one sitting. It takes about 15 minutes for your stomach to tell your brain that it’s full.

It is important to take the time for yourself and enjoy your food. It reduces stress and makes you feel more satisfied after eating. Slowing down your eating pace can also help with weight loss because it allows your brain to signal when you are full and should stop eating.

8. Aloe Vera Juice

Aloe Vera JuiceOne of the best home remedies for weight loss is Aloe Vera Juice. It is a natural and healthy drink which has many benefits. Aloe Vera Juice is a plant-based drink which is loaded with vitamins, minerals and other nutrients. It also has a high content of polysaccharides that help in weight loss by boosting the immune system and regulating blood sugar levels.

Aloe Vera juice is a natural drink that has been used for centuries. It has many benefits such as boosting the immune system, treating constipation, skin care and hair care.

It also helps to lower blood sugar level and cholesterol levels in the body.It is important to keep in mind that while Aloe Vera Juice is a great way to lose weight, it should not be used as a substitute for healthy diet.

9. Cucumber

CucumberCucumber is a low-calorie food that is rich in water and nutrients. It helps in digestion, regulates blood pressure, and reduces inflammation. Cucumber also helps in improving men’s wellness.

Cucumber is an excellent weight loss tool because it contains fewer calories than other vegetables. It also has a high water content which makes it a good choice for dieters. Cucumbers are rich in nutrients like potassium and magnesium which can help maintain healthy blood pressure levels and reduce inflammation.

10. Water and Citrus Fruit Juices

Water and Citrus Fruit JuicesWater and citrus fruit juices are not only healthy but also help in weight loss. Water and citrus fruit juices are good for weight loss because they have low calorie content and rich in water content. Water consumption is essential for weight loss because it helps reduce hunger by making you feel full and satisfied.

The water content in the body is important because it helps increase metabolism which in turn will help you lose weight. Citrus fruits also contain a lot of water, so drinking them regularly will help you lose weight as well. The water content of these drinks causes a feeling of fullness, which can help reduce the calorie intake. This is because the body needs to expend more energy to heat up the cold liquid than it does for warm drinks.

11. Rose Petal Water

Rose Petal WaterRose water is a popular ingredient in many beauty products and treatments. It also has properties that can help with weight loss. You can make it by boiling water and adding a few rose petals in it. Drink this twice a day for two weeks, and you will see results.

The benefits of rose water are not just limited to the skin. It is also used as a home remedy for various ailments like headaches, nausea, constipation, and even weight loss.

12. Ginseng

GinsengGinseng is a plant that is used in traditional Chinese medicine and in some other forms of traditional medicine. It is known to have many health benefits and has been used as a natural remedy for weight loss, as it can help balance the body’s metabolism and boost the immune system. Ginseng has been used for a long time as a dietary supplement for people who want to lose weight.

13. Black Pepper

Black PepperBlack pepper is an age-old spice that has been used in many cultures and civilizations. It has a rich history of use as a culinary ingredient and also as an herbal remedy.

In Ayurveda, black pepper is considered to be a digestive stimulant. It stimulates the production of hydrochloric acid in the stomach, which helps break down food more efficiently. This leads to improved digestion and faster weight loss.

Author Bio

I am Dr.Rajender Singh. I have done DMLT in 2003 , then D.Pharmacy and after that I have done a Master Diploma in Panchagavya . I am a founder and president of Jeevan Herbal pvt ltd. at Panchkula (Haryana). I am an expert in making ayurvedic medicine for sex. I have 18 Years of experience in Ayurveda. I believe that the most basic of Ayurvedic habits can change our whole lives.

List of Vitamin C Rich Foods


List of Vitamin C Rich FoodsIntroduction

Of all the vitamins, vitamin C is one of the most talked-about; why you might ask? Well, it is easily accessible through fruits like oranges, kiwis, lemons, etc., and can be found in our skincare products. It is only natural that this micro is at the tip of our tongues at all times.

So yes, vitamin C is one of the most beneficial and readily available micronutrients, but often we find it hard to remember what foods are actually rich in it. Keeping this in mind, we have put together a list of foods that are rich in vitamin C. So without further ado, let’s discuss this vitamin in detail and take notes of where we can find it in abundance!

Vitamin C, a brief

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. This means that it can not be stored in the body, and any excess will be passed out in the form of urine. Humans are one of the only few mammals that can not synthesize this vitamin; hence, it becomes essential to ensure we are consuming enough of it through our diet.

Vitamin C acts as an antioxidant and helps protect cells from damage caused by free radicals, compounds formed when our bodies convert food into energy. We can also be exposed to free radicals when surrounded by cigarette smoke, air pollution, and the UV rays from the sun.

Vitamin C is also known to make collages, a protein that is found on the skin and that can help heal wounds. It is due to this that vitamin C is a popular ingredient in various skincare items. 

Another benefit of this vitamin is that it can help improve the absorption of heme-iron, a form of iron found in plant-based foods. It can also improve the immune system and protect the body from various diseases.

List of vitamin C rich foods

  • Kiwi

The kiwi fruit is a part of the Actinidaceae family and is native to Asian countries. Typically grown in New Zealand, these berries, also known as the Chinese gooseberries, actually originate in eastern China.

Kiwis are said to contain three times the vitamin C of oranges.

100g of this fruit has around 92.7mg of vitamin C; that is about 115.8% of the total RDA that our body requires.

Various studies show that people with vitamin C deficiency at around two kiwis a day showed a drastic increase in their cell activity and normalized their blood levels of vitamin C within a week.

  • Oranges

The orange fruit is a part of the Rutaceae family and the citrus species. This fruit originated in parts of South East Asia and is presently one of the most cultivated fruit trees in the world.

Oranges make up a significant portion of the dietary intake of vitamin C. 100g of orange consists of around 53.2mg of vitamin C, and a medium-sized orange provides approximately 70mg of vitamin C.

This fruit can help protect your cells from sun damage, boost collagen production, assist your body in absorbing iron, and boost your immune system and your body’s defense mechanism.

  • Amla

Amla is also known as the Indian gooseberry. 

It is the fruit of a deciduous tree of the Phyllanthaceae family that grows natively in parts of Asia, India being one of the most popular ones. It has a sour, astringent taste that leaves a lingering sweet aftertaste. You can often taste the sweetness once you drink water right after eating this fruit.

Amla is the second richest natural source of Vitamin C. One amla has around 600-700 mg of vitamin C. It is often added to food items that might be deficient in vitamin C.

Amla juice is one of the most common ways of consuming this fruit and is known to be highly beneficial. It can help prevent cancer, improve eye health, manage diabetes, and affect your skin and hair.

  • Lemons

Lemons, like oranges, also belong to the Rutaceae family. It is native to Asia and is often used for culinary practices and cleaning. It has about 5-6% of citric acid and a pH of 2.2 that makes it sour to taste.

Lemons act as a good source of vitamin C. On the one hand, 100 g of lemon can give you around 53 mg of vitamin C, and on the other, a whole raw lemon along with its peel can provide about 83 mg of vitamin C.

 The vitamin C in this fruit can help prevent damage from free radicals and can improve your skin quality. Lemons can also aid in digestion, promote hydration, help prevent kidney stones, and support weight loss.

  • Grapefruit

The grapefruit is a citrus hybrid that is a cross between the sweet orange and the pomelo. It originated in Barbados and is a subtropical fruit. This fruit varies in color ranging from pale yellow to dark pink.

Grapefruit is known for its high vitamin C content. 100 g of this fruit can provide your body with around 31.2 mg of vitamin C. A small-sized grapefruit, on the other hand, can provide around 68.8 mg of vitamin C.

The most prominent benefit of vitamin C in grapefruit is its antioxidant property. It can help prevent oxidative stress caused due to free radicals, can improve immune function, and benefit the skin in multiple ways.

  • Broccoli

Broccoli is an edible green plant that is considered a vegetable and is a part of the cabbage family. Its flowering head, stalk, and small leaves are ideally what we consume. It can be eaten raw, cooked, or steamed.

Broccoli is particularly rich in vitamin C. 100 g of this vegetable can provide your body with 89 mg of vitamin C. 

Studies have shown that broccoli can help lower oxidative stress, improve immunity, decrease the chances of developing cancer and heart disease, and support hormonal balance.

Wrapping Up

Vitamin C is an essential micronutrient that you just can not afford to turn a blind eye to. It acts as an antioxidant and helps improve your immunity. It also helps prevent fatal conditions like cancer and heart diseases.

This article covers 6 foods that you can find in your market that can help add to your vitamin C consumption.

Our body requires around 80 g of Vitamin C per day, and consuming any one of these food items mentioned above can help you provide your body with this requirement.

Healthy-food | Lara carey

9 Foods That Can Damage Your Healthy Teeth

Well, I brush my teeth twice a day!

But I eat all kind of foods, with no particular variety.

Do you think brushing and flossing are enough to grow healthy teeth?

To mention, your eating habit matters for healthy teeth. Not every food is evil for your oral health. There is a coincidence that the food which feeds you good health is the one right for your teeth.

It’s a  fortunate boon to be proud.  “Your teeth act as a guard for your body” advised by a dentist when I visit a best dental clinic in Dubai for treatment. Of course, he is right!

Now, I follow the proper routine to keep my teeth clean and white!

Now let’s explore the nine types of food which can damage your healthy teeth.


Exposure to sugar declares that your teeth are losing the safe zone. Regular intake of sugar with more quantity slowly attracts the enamel of the teeth and causes cavity and number of issues. You should awake and away from the bad white sugar.

Spoon, Fork, Cutlery, Icing Sugar, Silhouette, Eat

Citrus :

Citrus food is rich in acidic tone, though it is helpful in many ways. Taking in surplus amount will harm your tooth, gum etc. It starts with light sensitivity and opens out to serious trouble. The acidic content of the food will scrap the teeth enamel and slowly corrode your teeth.

Lemons, Citrus, Fresh, Fruit, Yellow, Healthy, Juicy

Coffee & Tea :

Who doesn’t love hot beverages? It is our part of daily routine to have a cup morning and evening. Have you ever thought, whether it is healthy for our body? But not a wise choice. If you could avoid coffee and tea from your day, then your body is going to thank you. Even your teeth smiles healthy. Yes, the coffee and tea leaves a stain and improve the plaque and result in infection and diseases.

Coffee, Sandwich, Cafeteria, Coffee Grains, Coffee Bean

Sticky foods :

Hope everybody loves candies and chocolate, but the worst part is, as it is sticky that adhere to the teeth. For hours it stays and builds the initial stage of the cavity. But that sticky particles grow germs and brings out other teeth disease. It’s better to avoid the sticky food and have in a while.

Jelly Babies, Gum Babies, Sweets, Candy, Flavored

Crunchy Snacks :

Don’t you love that sound making crunchy snacks? Such as chips and cookies? As these food items have starch, it breaks down into small particle and hides between the teeth caps. That boosts the growth of plaque and other issues.

Chips Potatoes, Potatoes, Kitchen, Aperitif, Food

Carbonated drinks :

The erupting carbonated drink is harmful to your health and teeth. As it got phosphoric and citric acid, it would wash off the teeth enamel. Adding to that, it is also loaded with sugar, which develops teeth illness.

Background, Beverage, Carbonated, Cola, Cold

Alcohol :

It is necessary to limit your alcohol consumption because it would enhance the plaque, infection etc. It could even lead to mouth disease/mouth cancer.

Wine, Red Wine, Glass, Drink, Alcohol, Benefit From

Ice :

In taking the colder drinks may cause sensitivity. It can be reduced to keep up your teeth health. But biting and consuming the ice cube is not advised well since it damages the enamel of the teeth and the gum.

Abstract, Arctic, Background, Cold, Cool, Cube, Drink

Bread :

When you chew the break, it reacts with saliva and breaks down to a gummy paste. Which may stick to the teeth and the sugar content of the bread started encouraging the cavity in the teeth.

Bread, Buns, Baked, Food, Carbohydrates, Baked Goods

Before concluding this article, I would like to surprise you with the list of foods healthy for your teeth!!!

Fiber Rich fruits and vegetables

Fruits and vegetables are already good for our healthy living. Like that, it is highly recommended for oral health. Also, the American dental association mentioned, it helps to clean your teeth. Do you know how? When you consume a fruit or veggies, you mouth segregates more saliva to flush out the plaque. Besides that, it works well for calcium and potassium content in our body, including our teeth. To be noted, apples and carrots are purely recommended for your oral health. Like I mentioned previously, these two have more sugar content, so It stimulates more saliva, which could able to wash away the plaques and cleans your teeth. Eating the fruit and vegetables is similar to brushing your teeth.

Vegetables, Carrot, Food, Healthy, Diet, Green


Green Tea

Green tea contains anti-oxidants which helps to reduce teeth plaque, gum disease and promotes good oral health. Addition to that, poly phenol is one of the ingredient fights against the teeth affecting bacteria. Almost green tea act as a protector.

Tee, Teacup, Green Tea, Steam, Hot Tea, Teatime, Drink

Food with fluorides

As you know, the toothpaste with fluorides helps to clean and protect your teeth from cavities and diseases. Fluoride can pull out the teeth affecting germs and particles. So, it is good to have foods rich in fluorides.

Calm, Water, Clear, Drink, Glass, Liquid, Round, Skew

Dairy Foods

It’s a written fact that drinking milk improves the calcium content in the bone and teeth. By the way, it is true, having dairy products to boosts the calcium and protein in our body. Especially, cheese, it is found that eating cheese reduces the risk of tooth decay. Because it improves the PH level of the mouth. So, never miss to intake diary in your meals.

Milk, Yogurt, Drink, Calcium, Glass, Cream, Bottle

Leafy Greens

Green leaves like kale, spinach etc. are already in the healthy food list. Carrying a high amount of vitamins and minerals, it rejuvenates your whole body. Since they are high in calcium, it could build the stronger enamel of the teeth and have the possibility to treat the diseases relating to gums.

Top View, Closeup, Vegetarianism, Healthy Eating


Almonds, cashews, walnuts are rich in fibers and minerals. And a good source of protein and calcium. The similar ways nuts also listed in the best food for oral health.

Almond, Brown, Close-Up, Dry, Food, Fresh, Healthy

We cannot make bad foods to disappear. And not restricting any to take to your mouth, you can consume this food but in a limited quantity. You should adopt the possible ways to avoid the regular intake of unhealthy food. There will be scenarios like, foods that are best and worst for your teeth available in your dining table. But you need to wisely serve and eat. Try to consume more good food for your health and long life. Anything consumed with right proportion will promote healthy teeth. And that saying is true.

Smile healthy and live healthier

Our 6 Top Tips For No-Fuss Weight Loss

Our 6 Top Tips For No-Fuss Weight Loss


While being a little overweight won’t necessarily cause any noticeable health problems, a few extra kilograms more and you may start to develop symptoms that negatively affect your daily life.

Losing weight can bring with it a range of amazing health benefits and with a few simple changes to your diet and a level of physical activity added to your daily routine, it can make a huge difference to the way you look and feel.

And it really should be as simple as that, except for the fact that we are typically more sedentary than we’ve ever been and have access to more convenient foods. The result: A serious global weight gain.Continue reading

Joint Support Supplements – A natural remedy to alleviate the pains


Are you among those people who wake up with the feeling of stiffness in hips, knee, back, feet or other parts of body? Numbness, pain, and inflammation in joints indicate that bones/ joints are not doing well. Natural Joint Support Supplements are quite effective to relieve these painful symptoms.

Natural Joint Support SupplementsUsually, we don’t pay much attention to our joints, until they turn into a bigger issue. Painful joints disrupt day to day activities and deteriorate the quality of life as well. It is important to start taking care of joint on time. Joint Health Supplements nurture the bones health and also provide much needed relief to sufferers.Continue reading

Understanding the causes and consequences of acid reflux

Acid reflux is a known ailment that affects almost every individual. It is not akin to a medical emergency but can cause extreme uneasiness and shooting pain. However before delving into the treatment options available for combating acid reflux it is better to acquire a clear idea about the cause and effects of acid reflux

A brief delineation of acid reflux

In order to know What Is Acid Reflux one needs to understand the process of food digestion. The digestion of food starts in the mouth with the mechanical mastication of food particles and its combination with saliva. The prepared food bolus is then gulped and it travels through the esophagus into the stomach. Once the food enters the stomach the next phase of digestion is initiated and the sphincter muscles called LES close. In normal digestion the food is further simplified and pushed towards the small intestine. But if the stomach fails to churn the food appropriately due to high concentration of acid then the food is expelled through the LES towards the esophagus. The reverse action results in what is known as acid reflux. The expulsion of regurgitated food happens through the mouth but as the semi digested food is highly acidic it causes substantial pain when it flows back into the esophagus.

The signs which are indicative of food regurgitation

Symptoms of Acid Reflux includes many signs of discomfort that a person feels. The most common problems that are experienced by people who are suffering from acid reflux include the following:

  • The primary symptom that is observed is stomach heaviness after having a normal meal. The heaviness is caused due to the formation of gas from acid.
  • Coughing up semi digested food from the stomach that is sour to taste.
  • Accumulation of sour liquid in the mouth when one burps.
  • Pain in the chest that radiates from the middle part of the thoracic region.
  • Vomiting food right after having a meal.
  • Pain in stomach and also the throat.
  • Heartburn or radiating pain is in the chest area.

Even though acid reflux is a very common ailment but it should not be taken lightly. Long term or consistent occurrence of acid reflux can cause irreparable damage to the internal organs, these include the following:

  • Hoarseness in the natural voice due to constant irritation caused by throwing up regurgitated acidic food.
  • Scarring of the inner epithelia of the esophagus due to the movement of acidic contents from the stomach.
  • Weakness of the sphincter muscle that connect the esophagus with the stomach due to repeated regurgitation.
  • Decreased functionality of the stomach due to excessive acid buildup.
  • Loss of appetite due to indigestion.

Therefore the commonness of acid reflux should not be a reason to neglect severe and constant bouts of acidic reaction from the stomach. If antacids are not effective in controlling acid reflux then other modes of treatment should be discussed with the family physician for reducing regurgitation or acid reflux. A diet and exercise regime should be formulated keeping the problem of acid reflux in mind.

Vitamins and Minerals for Hair Growth

Essential Vitamins, Minerals And Proteins For Faster Hair Growth


Everybody wants to have a shiny, silky, long and voluminous hair like celebrities. But do they really treat their hair the way we do? Achieving hair strands which gives you a charming look you want but it can be a trying task like a number of salon treatments, the care you provide to protect it from damage and the amount of time you are going to spend to grow it. All these pieces of stuff can hit your patience in the end.

Providing an external care to your hair is an important part of your hair care regimen. Visiting hairdresser, choosing right hair products all the stuff are vital but often people forget to provide enough nutrition to the body which is necessary for healthy hair growth.

All parts of the human body require certain nutrition: vitamins, minerals and proteins so the body can be healthy and execute its daily activities and regenerate itself after getting hurt or injured. A balanced diet is required to supply all the necessary nutrients that can ensure a healthy hair growth. Yes…! Your long and gorgeous hairs are not far away if you decide to live on a right diet.

So, which nutrients are important for healthy hair growth? Her is the list…! 


Vitamin A

When it comes to proper cell growth Vitamin A plays an essential part, it has a direct connection with hair growth. Using vitamin A our scalp produces ‘Sebum’ natural hair oils which give a healthy hair growth. Also, Vitamin A contains antioxidants that help to moisturize the scalp to prevent hair from drying out. If you want to have thick and dense hairs then you should start taking Vitamin A rich foods.

Vitamins and Minerals for Hair GrowthSources For Vitamin A– Cantaloupe, Pink grapefruit, Apricots, Carrots, Pumpkin, Sweet potatoes, Winter squash, Dark green leafy vegetables, Broccoli.

Biotin or Vitamin B71

It is one of the 12 Vitamins of Vitamin B family and it is called a hair growth vitamin. Biotin provides help in synthesization of protein: Keratin by reaching the cell enzymes to produce amino acids and fats which facilitate and promote healthy hair growth. In Addition, biotin carries oxygen to cells in your scalp and follicles to keep them healthy.

Sources For Biotin– Liver and other meats, Egg yolk, Yeast, Nuts and seeds, Salmon, Dairy, Avocados, Sweet potato.

Vitamin C

The deficiency of Vitamin C can lead to dry hair and split ends and these conditions are unfavorable for hair and can result in hair loss. So, intake of this vitamin can be highly beneficial for you for preventing premature greying of hair, dryness of hair. It helps in the production of Collagen, it is a protein which is important for hair growth and thickness.

Sources For Vitamin C -Kakadu Plums, Acerola Cherries, Rose Hips, Chili Peppers, Guavas, Sweet Yellow Peppers, Blackcurrants, Thyme.

Vitamin E

Vitamin E is an antioxidant that repairs and builds tissue, which makes it important for hair growth. Supplements of Vitamin E can improve the hair growth in people having hair loss. Vitamin’s antioxidant properties help in reducing oxidants stress in the scalp. Oxidative stress can lead to hair loss. Also, Vitamin E can improve blood flow to the scalp which is said to improve hair health.

Sources of Vitamin E– Sunflower Seeds, Spinach, Vegetable Oils, Peanuts, Avocado, Almonds, Shrimp, Hazelnuts.

Folic Acid

Folic acid helps your hair is getting thicker and shinier growth cause it adds moisture to scalp and hair follicles. It also helps in preventing greying of hair. Intake of B-Complex vitamins can already fulfill the need of folic acids.

Sources of Folic Acid– Lentils, dried beans, peas, and nuts, avocado, dark green vegetables such as broccoli, spinach, collard or turnip greens, okra, Brussels sprouts, and asparagus, citrus fruit and juice.


Niacin helps blood cells to maintain their structure and improve blood circulation. It brings more blood circulation to scalp (In result more oxygen and nutrients reach to hair follicles) and promotes natural looking hair growth.

Sources of Niacin– Chicken breast, Peanuts, Mushrooms, Liver, Tuna, Green Peas, Grass-fed Beef.



Iron is an essential nutrient for our body and deficiency of iron can lead to dull, thin and dry hair. The job of iron is to provide that strength to cells to supply oxygen to hair follicles so healthy hair growth can be promoted.

ources of Iron-Beans and lentils, Tofu, Baked potatoes, Cashews, Dark green leafy vegetables such as spinach, Fortified breakfast cereals, Whole-grain and enriched bread.


Zinc deficiency can actually lead to deterioration of the protein structure that creates cells of hair follicles. Weakening of hair follicles can make hair strands lose out and shed.

Zync also plays an important role in the production of DNA and RNA. This is required for the normal division of hair follicle cells, leading to healthier hair growth.

Sources of Zinc– Cereals, Wheat germ, Pumpkin Seed Sesame seeds, Meats, Shellfish, Squash Seeds.


In research, it is found that deficiency of magnesium can lead to hair loss. Our hair follicles are entirely made up of protein and magnesium synthanizes this protein and promotes healthy hair growth & predictable growth cycle with normal growing and resting phase.

Sources of Magnesium– Green leafy vegetables, Fruit (figs, avocado, banana and raspberries), Nuts and seeds, Legumes, Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts), Seafood (salmon, mackerel, tuna).


Your every hair consists of 80-90 percent of protein: Keratin and you would probably know that 20% of your body is made of protein. The work of protein in human body is to promote growth and regeneration. So it important to include high protein rich foods in your daily diet bucket.

If you don’t consume enough protein then the body will rationalize the amount of protein available in your body. Like it will choose functions like producing hormones, enzymes, and antibodies as primary. Since hair growth and tissue, repairs is not regarded as the essentials function of your body, In result, protein supply is diverted to more important tasks and is cut off to hair follicles. Therefore, if your protein deficiency persists for an extended period of time, you end up with dry and brittle hair or hair fall.

Sources Of Protein- Seafood, White-Meat Poultry, Milk, Cheese, and Yogurt, Eggs, Beans, Pork Tenderloin, Soy.

Long, shiny and healthy hairs are not away if you remain consistent with the

decision of providing a nutritional diet to your body. But apart from diet what if you face situations like Alopecia Hair Diseases which can cause heavy hair fall in men and women permanently and treatable only by few procedures. One of those procedures is PRP hair loss treatment which is a permanent and long-lasting cure of hair loss disease. There are no side effects but only natural looking results.