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Tag: Nutritionist

5 Subtle Signs Your Skin And Hair Are Craving More Collagen, Nutritionist Shares

Most of us get extra cautious when it comes to skincare and haircare. Whether it’s buying the latest hair or skin products or trying remedies by watching videos on social media, we are always looking for better solutions. After all, who doesn’t want their skin to have a natural glow and their hair to look like it just got a blowout? While serums and oils can surely help, you won’t see the desired results if you lack collagen in your body. Collagen is a protein that provides structure and strength to the skin, hair, connective tissues, and organs. If your diet lacks collagen, you may not be able to achieve the skin and hair of your dreams. But how should one figure out if they need a collagen boost? Recently, nutritionist Simrun Chopra took to her Instagram handle to share three such telltale signs. Take a look.
Also Read: Boost Your Skin Collagen Naturally! Try This 2-Ingredient Drink

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Here Are 5 Signs You Need More Collagen For Hair And Skin, According To The Nutritionist:

1. Wrinkles And Saggy Skin

Getting wrinkles and saggy skin are natural parts of ageing. However, if you start noticing them while you’re still in your 30s or 40s, this could be a sign of collagen deficiency. Wrinkles and saggy skin occur when our skin loses elasticity, which happens when there is a lack of collagen in our body.

2. Hollows Around The Eyes

A diet lacking in collagen-rich foods can also result in the appearance of hollows around your eyes. As we all know, collagen gives strength and flexibility to our skin. Therefore, if you don’t have enough collagen, the skin around your eyes becomes thinner and more translucent.

3. Muscle And Joint Pain

Have you been experiencing unexplained muscle and joint pain lately? Well, this could be an indicator of collagen deficiency. Low collagen levels can lead to bone or cartilage loss and even conditions like osteoarthritis.

4. Delayed Wound Healing

Delayed wound healing is another sign of a lack of collagen in your body. Collagen plays a vital role in healing as it encourages new collagen formation in the wound bed. So, if you’re wondering why your wound is not healing, this could be the reason.

5. Digestive Issues

A diet lacking in collagen could also impact your digestive health. This is because collagen helps with several aspects of digestion such as regulating stomach acid, repairing intestinal walls, and reducing gut inflammation.
Also Read: If You Are In Your Mid 20s, Start Drinking This Anti-Ageing Collagen Booster

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What Foods Promote Collagen Production?

Now that you know the warning signs of collagen deficiency, you must be wondering how you can boost collagen production. Luckily, there are several foods that can help you achieve this. Amla (Indian gooseberry), fish, chicken, and milk are great options to incorporate into your diet. Additionally, you should also consume lots of vegetables such as broccoli, spinach, bell peppers, potatoes, and carrots. All of these are powerhouses of essential nutrients and aid in some way or another in the production of collagen. Click here for the list of collagen-rich foods.

Collagen is essential for the nourishment of our skin and hair. Make sure to incorporate it into your diet to keep both looking healthy.

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September 16, 2024
Broccoli Or Cauliflower – Which Is Healthier? Nutritionist Reveals

We all know that vegetables are important for our health, but deciding which one to pick can be tough. While some offer distinct benefits, others have only slight differences. Broccoli and cauliflower, for example, are two such vegetables that fall into this category. Both are cruciferous vegetables and belong to the same family – Brassica. Since they are quite similar, you may find yourself in a dilemma while shopping for them. Questions like which one is lower in calories or higher in nutrients may come to mind. But don’t worry, it’s time to put these uncertainties to rest! Recently, nutritionist Manju Malik took to her Instagram handle to share insights about these vegetables and reveal if one is actually healthier. Read on to find out.
Also Read: The Best Way To Make Your Kids Eat Broccoli – In An Egg Roll (Recipe Inside)

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What Is The Difference Between Broccoli And Cauliflower?

The most striking differences between these cruciferous vegetables are their colour and shape. Broccoli is dark green in colour and has its florets spread out, almost resembling a miniature tree. Cauliflower, on the other hand, is white, with florets that are denser. You’ll find that the head of the cauliflower is more compact compared to broccoli. Apart from these external differences, there are slight differences in their taste and nutritional values.

What Are The Health Benefits Of Broccoli?

Broccoli is a nutritional powerhouse and offers incredible health benefits. According to the nutritionist, broccoli is a great source of fibre and protein, both of which are macronutrients. She shares that a 100-gm serving of broccoli has about 3 gm fibre and 2 gm protein. Additionally, broccoli is rich in antioxidants and micronutrients such as vitamins A and C, and iron. Overall, broccoli makes for a wonderful addition to your daily diet. Click here to discover interesting ways to do so.

What Are The Health Benefits Of Cauliflower?

Cauliflower, also known as gobhi, is also great for overall health. Malik explains that this cruciferous vegetable is low in calories, with just about 27 calories in a 100-gm serving. Plus, it has only 4 gm of carbohydrates in a similar serving. Moreover, cauliflower has a high water content. And just like broccoli, cauliflower is also a good source of fibre and protein, making it super healthy.

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Broccoli Vs Cauliflower – Which Is Healthier?

Now, the question arises: which one should we pick between broccoli and cauliflower in terms of their health quotient? From the above-mentioned information, it can be confusing as both offer several health benefits. So, is one healthier than the other? According to Manju, broccoli takes the lead when it comes to fibre and protein. Cauliflower has 2.3 gm of fibre and 1.8 gm of protein in a 100-gm serving, which is slightly less than broccoli. On the other hand, broccoli is higher in calories and carbs, with 35 calories and 4 gm of carbs. Overall, both are quite healthy, with slight differences in their nutritional values.
Also Read: 3 Fuss-Free Methods To Slice Cauliflower Like A Pro For All Kinds Of Recipes

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Now that you know the benefits of broccoli and cauliflower, incorporate them into your diet according to your nutritional needs. Stay fit and healthy!

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September 11, 2024
How To Plate Your Meal To Lose Weight, Nutritionist Explains

Diet plays an important role in helping you reach your weight loss goals. The first thing you need to do is reduce or cut down your intake of processed and calorie-dense foods that are high in sugar, salt and unhealthy fats. Once you start eating clean and healthy, you will experience multiple positive changes in your health and fitness. However, to achieve noteworthy changes, especially in your weight, it is also important to not overeat healthy, home-cooked meals. Eating excess of rotis, rice or fried foods cooked at home may lead to weight gain. So, what do we do? In a recent Instagram video, Nutritionist Deepsikha Jain explained the right way to plate your meal to lose weight.

“A balanced plate means a healthier you! The majority of the problems and overeating stop when you learn how to eat mindfully by including all kinds of macro and micronutrients in one plate,” the nutritionist says, adding, “Most people struggle to lose weight or have obesity and diseases because they do not know how to mindfully find a balance of food on their plate.”
Also Read: 5 Simple Ayurvedic Foods That Could Be The Key To Your Weight Loss Journey

How To Plate Your Meals For Weight Loss:

The first thing you need to do is divide your plate into four equal parts that will help you balance your macronutrients. You can do this with the help of chopsticks or butter knives. Now let’s understand the four elements needed to plate your meals for weight loss and good health:

1. Start With Salad

Fill the first half with raw veggies or salad. This will help you have a better blood sugar.

2. Dal Or Gravy Rich In Protein

The second order of eating and the space to be filled is with protein. So that’s a source of dal, lentil, paneer sabzi or any protein source that you like.
Also Read: Tired Of Stubborn Belly Fat? Try This Detox Drink And See Results

3. Raita Or Curd

The third space is to be filled with a source of probiotics or prebiotics. You can go with Greek yoghurt, raita or plain curd. This will help boost your digestion.

4. Roti For Carbohydrates

Finally, fill the last space with a source of carbohydrates. The nutritionist chooses a multigrain roti. If you eat your meal like this, then you still have control over your carbohydrates and you do not overdo that.

“This way, you are getting your macros and probiotics and also you have control over your calorie count. All this will help in managing your weight better,” the nutritionist explains.

Try this healthy plating technique for your next meal and see if it helps you manage portion control, eat more mindfully and lose weight in a healthy and nourishing manner. Along with following a proper diet, working out will also boost your weight loss and strengthen your body.

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September 5, 2024
Protein Myths Busted! Nutritionist Shares 4 Common Perceptions You Should Stop Believing

Protein is one of the most essential macronutrients our body requires to stay fit and healthy. A diet lacking in protein can have a direct impact on muscle growth, tissue repair, hormone production, and many other bodily functions. Since protein is so essential for our health, there are also several myths surrounding it. Some believe that protein should only be consumed in moderation, while others feel there’s no harm in consuming excess. After all, it’s something that our body requires to stay healthy. However, with so much information available, it can be quite confusing as to what to really believe. Are you also in a similar situation? Fret not! Recently, nutritionist Ridhima Batra took to her Instagram handle to put these protein myths to rest.
Also Read: 5 Easy Ways to Make Sure Your Body Is Actually Digesting Protein

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Here Are 4 Common Myths About Protein You Should Stop Believing, According To The Nutritionist:

1. Protein is required only for building muscle

The most common misconception about protein is that it is only required for building muscle. While it certainly helps build muscle, it is also required for several other bodily functions. Batra explains that protein is an essential component of bones, joints, ligaments, antibodies, hormones, and enzymes. Not only this, protein supports a healthy immune system, and body composition, and regulates blood sugar levels.

2. Women don’t need as much protein as men

Many people think that women require less protein than men, but this is not true. According to Ridhima, women may have a lower muscle mass than men, but they need the same amount of protein per kilogram of body weight. She further shares that the daily recommended protein intake for women is 0.8g per kilogram of body weight. So ladies, go ahead and incorporate protein into your diet without any worries.

3. Eating too much protein causes kidney disease

Another common myth is that consuming too much protein can cause kidney disease. However, Ridhima suggests putting this myth to complete rest. Several studies show that excess protein intake is harmful to the kidneys only if there is an underlying kidney or liver disease. Otherwise, it won’t cause harm. In fact, healthy kidneys efficiently remove the extra nitrogen that comes with eating a high-protein diet.

4. Protein powders are essential for muscle growth

Are you obsessed with having protein powder? Sure, it is a convenient way to sneak more protein into your diet, but it is not necessary for muscle growth. The nutritionist recommends consuming protein powders only in moderation and relying on natural sources of protein, such as eggs, chicken, fish, and legumes. These provide essential micronutrients and antioxidants, plus are more satiating. The best part is that they offer the same amount of protein as powders.
Also Read: Is Consuming Protein Powder A Good Idea? Expert Weighs In

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Protein is essential for overall health; however, you need not worry excessively before incorporating it into your diet. Put the above-mentioned myths to rest and enjoy protein the right way. Stay fit and healthy! Click here to discover high-protein recipes you must try.

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September 4, 2024
5 Reasons Why Dried Figs (Anjeer) Are The Ultimate Travel Snack – According To Nutritionist

Figs (or anjeer) as we call it in India, is widely consumed across the country. The dried ones are crunchy, chewy, and sweet and hold a constant position in our dry fruit bowls. And guess what, history reveals that the fruit has been around since 5000 BC, making it one of the oldest food ingredients consumed by people in India, Iran, Pakistan, Turkey and the Mediterranean regions. What adds to the popularity are the associated health benefits. According to multiple health experts, anjeer is a great source of fibre iron, copper, several minerals and vitamins, and phytonutrients, benefitting our overall health. But did you know figs, especially the dried ones, make a great snacking option too, especially when you are travelling?

Nutritionist and weight loss expert Nmami Agarwal took to her official Instagram handle to explain why one should consider carrying dried figs while travelling. “Figs have a naturally sweet, honey-like flavour with a soft, chewy texture and tiny, crunchy seeds inside, making them a delicious treat,” her post reads.

Also Read: 7 Dry Fruits For Constipation Relief

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Planning A Road Trip? Here Are 5 Reasons Why You Should Carry Dried Figs:

1. Figs have high fibre content:

We often avoid drinking water while travelling. This helps you prevent nature’s call as much as possible. While it is true that this process eliminates the stress of looking for a clean washroom, it unfortunately leads to constipation many times. And that is exactly where a handful of figs come in handy. The fruit is packed with soluble fibres, which help keep up your metabolism and digestion process. Besides the fibres in the fruit also help you keep full for long.

2. Figs for gut health:

Anjeer is a great source of prebiotics, leading to the growth of good bacteria in the gut. This not only helps keep up the digestive system but also keeps problems like bloating, acidity, and indigestion at bay. This further helps “you feel better while on the move,” the nutritionist states.

3. Figs strengthen muscles:

Travelling for hours can be physically exhausting too, making your muscles weak and tired. That’s when you need some anjeer to refuel your body with a good amount of potassium – essential for balancing fluids in your body. It also helps keep your muscles active and working properly.

4. Figs to keep up your energy:

Alongside potassium, figs also contain magnesium and iron, which help control cravings and keep your energy levels steady. This also helps you stay away from short tea breaks for unhealthy snacking.

5. Figs make healthy snacking choices:

If you are someone who likes eating clean even during trips, then anjeer is just the snack for you to carry along. It is packed with nutrients, low in calories and tastes delicious – making it a perfect choice to munch without weight gain worries.

Now that you know why figs should be in your travel bag, include them in the food list while planning your next trip. Meanwhile, here are some more delicious ways to include figs in your everyday diet. Find the recipe ideas here.

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September 3, 2024
Is Your Decaf Coffee Really Caffeine-Free? A Nutritionist Reveals The Truth

Coffee is one of the most beloved beverages around the world. Whether it’s with your breakfast, in the middle of the day, or in the evening, it has the power to lift our spirits instantly, doesn’t it? Speaking of coffee, everyone has their preferences – a cup of cappuccino, latte, or espresso. However, some people love coffee but wish to avoid caffeine. For them, decaf coffee has emerged as a popular alternative. This coffee has most of its caffeine removed through a special process. But does this mean it’s completely caffeine-free? Can you sip on it without worrying that you’re consuming caffeine? Recently, nutritionist Amita Gadre took to her official Instagram handle to spill the beans on this and reveal the truth.
Also Read: What Your Coffee Order Says About Your Personality

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Here’s What The Nutritionist Revealed:

Contrary to popular belief, decaf coffee is not completely caffeine-free. Amita says, “Even though this coffee is labelled as ‘decaf’, it still contains a small amount of caffeine. If regular coffee contains 100 units of caffeine, decaf coffee contains 30 units. This means it has 33% of the caffeine content of regular caffeine. So, it’s important to be mindful of how much you’re consuming. Don’t just blindly assume that it’s caffeine-free just because it’s labelled so.

What Is The Ideal Time To Consume Decaf Coffee?

Yes, the time at which you consume decaf coffee makes a huge difference. The nutritionist shares that one should drink decaf coffee before 4 pm. By doing so, your energy levels will stay balanced for the rest of the day. She further explains that 33% caffeine can stay in your system for up to eight or more hours. To enjoy decaf coffee without any impact on your health, she recommends not drinking it any time beyond 8 pm.

Should You Opt For Decaf Coffee Or Regular Coffee?

So, now the question is: should you consider decaf coffee as an alternative to regular coffee? The answer is yes! As mentioned above, decaf coffee contains less caffeine compared to regular coffee, making it a great alternative for those who wish to reduce their caffeine intake. However, remember to have it in moderation as it still contains some caffeine. When consumed in moderation and at the right time, you can reap the wonderful benefits it has to offer. So, go ahead and drink your cup of decaf coffee, but be mindful about it.
Also Read: How Coffee Grounds Can Help Grow Your Kitchen Garden

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Knowing this, you’ll be less confused about placing your coffee order next time. Click here to discover some useful insights on how you can stay energised without caffeine.

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September 2, 2024