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The changes to the food system brought on by Covid-19 have been disruptive, disorientingand, very occasionally, delightful.

Heres the TLDR to our field guide on how we eat now.

1 No matter what your life looked like before Covid-19, your meals have adapted.

2 Were cooking and ordering groceries more mindfully.

3 Were pining for meals outeven a drive-through is a thrillas local restaurants struggle.

4 And our relationship with food, from dieting to food security, is changing.

5 The shifts may be temporary, but their underlying causes are permanent.

Nine months into the pandemic, Quartz looked at the biggest gastronomical shifts around the globe, and the local and multinational businesses being impacted by them. Who benefits, whos harmed, and when this is all over, which changes will last?

Whether its shifts in home cooking, the suffering restaurant industry, or the role of food in our culture and politics, we found a mix of creative solutions to difficult situations, ingenious adaptations to short-term shortages, and even some hope for the future.

Global lockdowns and restrictive stay-at-home orders have forced many people to spend more time in the kitchen. For those with the time and the income, thats encouraged a reckoning with the quality of the ingredients that make up their meals, and the chance to slow down.

Lockdowns also prompted more people to turn to grocery deliveryand often to do so in bulk. Grocery stores have had to innovate fast, not something theyre traditionally known for. While delivery has brought convenience to consumers, the risk is that the gap between those who can and cant afford regular grocery delivery will continue to widen.

The pandemic and work-from-home orders may have temporarily killed the office lunch, but culinary historians are confident that it will return, and may even inspire us to step away from our sad desk meals. Everybody whos working from home realizes that all of the work stuff can be done at home, and that part of the reason that we go to work, part of the thing that makes work okay, is the other people there, says author and lunch expert Megan Elias. That connection is going to seem more precious. Until then, were getting our kicks from fast food drive-throughs, which are reporting a boom in business.

Ultimately, struggling restaurants are going to need a renewed passion for eating out or dining in when things return to normal. While delivery apps are giving local spots a chance at previously unimaginable scale, their commission and marketing fees can make it hard to turn a profit. Thats inspired some local restaurants to experiment.

Food has been a familiar source of comfort during the pandemic. Some people have used the slower pace of life to eat more healthily than they might have before. For others, the stress has led to emotional eatingand sometimes weight gain. As people look to get rid of their Covid 15 or simply create some sort of food routine, they may be eschewing more rigid, regimented diet plans for looser ones.

The pandemic has also forced us to reckon with our relationship with food as societiesfrom the role of schools in feeding children, to how food insecure our communities are. One silver lining is that the pandemic has provided policymakers a laboratory to understand the role of different interventions to stem food insecurity, including universal basic income.

The pandemic has simply exposed and accelerated the changes that were already underway in the worlds food systems. A shift toward remote, digital delivery systems sped toward profitability; a precarious global food system became even less stable.

What we can hope for is that consumers, businesses, and policymakers take note of those changes, and cling tight to the lessons they provide. Shifts in global access to more sustainable food sources, provisions for school lunches, and most impactfully, a shift in the global approach to universal basic income can all help nourish the world, long after the pandemic has receded.

Read the full guide.

Originally posted here:
How Covid-19 is changing meals, diets, and deliveries - Quartz

In his latest video, fitness YouTuber Aseel Soueid spends the day following the meal plan used by WWE legend turned movie star, John Cena. Soueid's previous diet challenges have seen him eating like swole stars such as Arnold Schwarzenegger, Mark Wahlberg and Ronnie Coleman, but this might just be the blandest, bro-est menu he's tackled so far.

The first meal is an omelet made with 6 egg whites and 2 whole eggs, and oatmeal with raisins. In other words, a simple bodybuilding mainstay, with just a little bit of flavor courtesy of the apple sauce that Cena likes to eat with his breakfast.

Then, after a chocolate protein bar, it's time for the pre-workout meal of chicken breast, brown rice and mixed vegetables. "This is pretty much the WWE staple," says Soeuid. "Sometimes a good old bro meal is all you need."

Cena's go-to post-workout meal turns out to be the bleakest, flavor-wise, of the day so far: an entire can of tuna in a pita bread. "I can't do this, there's no way," Soueid says around mouthfuls. "I literally want to throw up... The whole apartment smells so bad. If you have a date, don't ever eat tuna. It's a death sentence."

He's able to get rid of the aftertaste by downing a smoothie made with vanilla whey protein, 1 banana, and almond milk, before the evening meal, which isyou guessed iteven more chicken breast, brown rice and veggies, with some pasta this time. "It's definitely a hearty meal," he says. "It's very high carb, lots of protein."

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His seventh and final meal is low fat cottage cheese with a scoop of protein powder, bringing his food intake for the day to a total of 3,613 calories, consisting of 448 grams of carbs, 289 grams of protein, and 63 grams of fat.

Soueid's verdict? "I am very full. I feel like I need to go use the bathroom."

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Watch What Happened When This Guy Tried Eating Like John Cena for the Day - menshealth.com

The GlobalInsoluble Dietary FibreMarketresearch report covers all the important expansions that are newly adopted across the global market. The main objective of the Insoluble Dietary Fibre market research report is to provide an in-depth investigation of all market dynamics that includes drivers, restraints, trends and opportunities. Both the demand and supply aspect of the Insoluble Dietary Fibre market is covered in the report, along with the future trends of Insoluble Dietary Fibre that will help to impact the market demand during the forecast period.

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Based on type, the global Insoluble Dietary Fibre market is segmented into the following sub-markets with annual revenue for 2015-2025 (historical and forecast) included in each section.

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Most common anemia seen in population-based studies is iron deficiency anemia.

Highlights

Anemia is a condition when there aren't enough healthy red blood cells to carry oxygen to the various cells and tissues in our body. The oxygen supplied through our lungs combines with the hemoglobin in the RBC's and is carried to all the organs and cells, and in return, it picks up the carbon dioxide for excretion through the lungs. Hemoglobin is made up of four globin proteins to which the 'heam' or iron is attached. In India 50% of women in the childbearing age and pregnant women are anemic, and not just that, about 23% of men have also been found to be anemic. There could be two reasons of being anemic:

Physiological: Your body doesn't make enough red blood cells, Bleeding causes you to lose red blood cells more quickly than they can be replaced, or your body destroys red blood cells.

Nutritional causes: Lack of protein, iron, Vitamin B12, Folic acid in food can lead to anemia.

- Fatigue

- Weakness

- Pale or yellowish skin

- Irregular heartbeats

- Shortness of breath

- Dizziness or light-headedness

- Chest pain

- Cold hands and feet

- Headaches

The causative factor predicates the type of anemia presented in a person. Most common anemia seen in population-based studies is iron deficiency anemia. Iron and Vitamin deficiency anemias can be prevented with a healthy diet.

(Also Read:Fruits for Anaemia: Load Up on these 6 Fruits to Boost Your Haemoglobin)

1. Iron

Iron is needed for haemoglobin synthesis; lack of iron in the human body is a major reason for Iron deficiency anemia. This combined with a shift from traditional foods to processed and nutrient-free food all add up to iron deficiency.

. Iron-rich food sources: Plant-based foods like green leafy vegetables: Amaranth, Bengal gram leaves, cauliflower greens and radish are the richest in Iron. Legumes and dry fruits are packed with iron too. If you are a non-vegetarian, you may add chicken, fish and poultry products. Iron from animal sources also called Heme iron, which is readily and efficiently absorbed, whereas plant-sourced Iron is called Non-heme iron, incurs losses during absorption.

Vegetables including cauliflower are rich sourcs of iron.

2. Folate

Folic acid is a haemopoietin vitamin essential for multiplication and maturation of red cells in our body. Inadequate folic acid of folate deficiency can lead to anaemias. Folic acid deficiency can also arise from alcohol intake, celiac diseases.

. Folate-rich food Sources: Green leafy vegetables like amaranth, ambat chukka, mint and spinach. Pulses like Bengal gram, black gram, green gram and red gram are packed with folate too. You may include Oilseeds like Gingelly and soyabean in your diet too.

Spinach is rich in folate.

3. Vitamin B12

Vitamin B12 is a crucial vitamin for RBC production in our body. Vegetarians are particularly at risk for B12 deficiency as there are no vegetarian sources of Vitamin B12.

. Vitamin B12 food sources: Foods rich in vitamin B-12 include meat, dairy products, and fortified cereal and soy products.

(Also Read:Aplastic Anaemia: Everything You Should Know About This Serious Blood Disorder)

4. Vitamin C:

Vitamin C is not only important to keep up your immunity but also essential for the absorption of iron. Vitamin C-deficiency may lead to poor iron absorption.

. Vitamin C-rich food sources: Indian gooseberries (amla), guava, tomatoes and citrus improve iron absorption from plant foods. Vitamin C is abundantly available in vegetables such as bell peppers. Other good sources include green leafy vegetables agathi, cabbage, coriander leaves, drumstick leaves, capsicum and green chillies.

Indian gooseberries (amla)improve iron absorption from plant foods.

- Make each meal balanced by choosing one component each from grains, proteins, vegetable, milk and milk products.

- Add millet at least in one meal a day. Ragi and bajra have a good amount of Iron.

- Proteins, from both animal and plant sources, are important for the formation of hemoglobin. Include meats, egg, legumes in your daily meals.

- Milk, dahi and paneer add healthy proteins to the diet. Dahi (or yogurt) also enhances gut health-supporting better nutrient absorption.

- Have two fruits daily for your Vitamin C and iron adequacy. Include vitamin C-rich vegetables like tomatoes, green chillies, capsicum in every meal.

- Always squeeze a lemon on your legumes and meats for enhancing iron absorption. Green chutney is an easy way to consume green leafy vegetable. Saunth chutney made with dates is also rich in iron.

- Have a handful of nuts, seeds and dry fruits daily. They are also packed with fibre that will keep you sated for long.

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- Iron supplements must be taken if your doctor recommends them, but remember that they are supplements for a short period of time. In the long run, you have to improve your nourishment to stay healthy.

Disclaimer:The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.

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Anemia: What Is Anemia? Symptoms And Prevention | Diet Tips And Foods To Prevent Anemia - NDTV Food

When you want lose weight It is normal to resort to modifications of the diet. So, fruits should not be lacking in a diet because they offer the minerals and vitamins that the body needs.

But if we talk about fruits to include in our diets, the orange It is one of the best for its high content of vitamin C, so it is beneficial for Health usually.

The orange contributes to everything the body stays healthy, according to Better with Health. Orange is a rich source of vitamin C, but also of flavonoids, carotenoids, organic acids and folates.

For these reasons it is advisable to include it in the diet if our goal is to lose weight. Further, its flavor that goes between sour and sweetIt is characteristic and pleasant, as is its aroma.

It is not a diet where this fruit must be eaten all the time. So, it is not an extreme or strict diet. Rather, the proposal of this diet is only to include the orange in our diet looking for different ways of consuming it.

Because it can be eaten in many ways, experts say that it is better to eat natural fruit and not in juice.

While orange juice is a healthy and refreshing way, the truth is that impairs weight loss. This is because the drink does not contribute to the feeling of satiety. On the other hand, to get a glass of juice you have to use up to 3 oranges.

Instead, eat the whole fruit provides the nutrients our body needs and also helps keep you feeling full, thus avoiding the anxious episodes that lead to binge eating.

Orange is rich in vitamin C and is good for your health. Source: Shutterstock

It is not actually a diet per se, but rather a supplement. We must eat regularly and consume healthy foods that meet all dietary requirements.

After each meal we can eat a portion of orange. It can be after breakfast or lunch and in this way we will avoid anxiety.

Remember that everything is in your will and in the form of your diet. It will be useless if you eat oranges if your diet is not adequate.

You should avoid junk and high-fat foods, as well as processed foods, those that are rich in sugar and sweeteners, and everything that is not healthy.

But the orange is not the only one fruit that we can consume. Although its effects are positive for weight loss, it is not the only one that exists in the world.

Eating fruits will improve your quality of life, so dont hesitate to try the different varieties and flavors. Your taste and your body will thank you.

To healthy eating you must add another important complement: physical activity. It is important that you exercise frequently to prevent muscles from atrophying. Exercise will also help you burn fat and calories, so you will achieve your goal of lose weight.

Finally, if you know what you should eat or how you should start your diet, instead of looking for the famous miracle diets, consult your doctor or a nutritionist so that you receive advice on the best diet according to your characteristics.

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US : How to lose weight with the orange diet - Explica

A newly published study has found that vegans may be at higher risk of bone fractures than people who incorporate meat into their diet. The risk may also be higher for vegetarians and pescatarians.

Researchers have found that vegans with lower calcium and protein intakes had a 43% higher risk, on average, of experiencing bone fractures than people who ate meat.

The longitudinal study that reached this finding appears in the journal BMC Medicine.

According to the study, among the study participants eating a vegan diet, there were close to 20 more cases of fractures per 1,000 people over a 10-year period. In particular, vegans faced a higher risk of fractures of the hips and legs, as well as other main site fractures, such as the clavicle, ribs, and vertebrae.

This is the first comprehensive study on the risks of both total and site-specific fractures in people of different diet groups, says Tammy Tong, lead author and a nutritional epidemiologist at the Nuffield Department of Population Health at the University of Oxford in the United Kingdom.

The biggest differences were for hip fractures, where the risk in vegans was 2.3 times higher than in people who ate meat equivalent to 15 more cases per 1,000 people over 10 years.

Tammy Tong

Vegetarians and pescatarians individuals who do not eat meat but do eat fish also had a higher risk of sustaining hip fractures than people who ate meat, according to the study.

However, the researchers found that taking body mass index (BMI), dietary calcium, and dietary protein into account partly reduced the risk of fractures in these groups.

The researchers analyzed data from nearly 55,000 men and women living in the U.K. who had agreed to participate in the Oxford component of the European Prospective Investigation into Cancer and Nutrition (EPIC) study to examine how diet affects fracture risk.

Of the participants, nearly 30,000 ate meat, about 8,000 were pescatarians, more than 15,000 were vegetarians, and nearly 2,000 were vegans at the time of their recruitment between 1993 and 2001.

Researchers at the Universities of Oxford and Bristol examined the outcomes of the participants by monitoring their hospital records and death certificates until mid-2016. The team followed the participants for more than 17 years, on average.

Over the course of the study, 3,941 fractures occurred in total, including 566 arm, 889 wrist, 945 hip, 366 leg, and 520 ankle fractures and 467 fractures at other main sites, which the researchers established to mean the clavicle, ribs, or vertebra.

The authors observed no significant differences in risks between diet groups for arm, wrist, or ankle fractures once they took BMI into account.

Earlier studies have linked calcium and protein intake to bone health. Researchers have also shown that a low BMI is associated with a higher risk of hip fractures but a lower risk of ankle fractures.

Regarding specific diet types, previous studies found that vegetarians had lower bone mineral density (BMD) than those who ate meat.

According to other research, people who follow vegan or vegetarian diets have lower intakes of dietary protein, as well as lower BMIs than those who eat meat. Additionally, vegans may have substantially lower intakes of calcium.

The studys authors found that the differences in the risk of total and site-specific fractures became less once they factored in BMI, dietary calcium, and dietary protein.

A 2019 analysis found that combined vitamin D and calcium supplements were effective in fracture prevention.

Well-balanced and predominantly plant-based diets can result in improved nutrient levels and have been linked to lower risks of diseases, including heart disease and diabetes, says Tong. Individuals should take into account the benefits and risks of their diet and ensure that they have adequate levels of calcium and protein and also maintain a healthy BMI that is, neither under nor overweight.

A 2007 study from the Oxford-EPIC cohort that included almost 35,000 participants also found that vegans had a higher risk of total fractures, but not vegetarians.

However, when the study only looked at the participants who reported consuming at least 525 milligrams a day of calcium, the increased risk dissipated.

Researchers caution that this study had a shorter follow-up period of 5 years and relied on the participants self-reporting.

The authors of the new study caution that they were unable to pinpoint the causes of the fractures and did not know whether the participants had used calcium supplements.

They hope to see additional studies looking at non-European populations, as other studies have indicated that there are differences in BMD and fracture risks among ethnic groups.

As three-quarters of the participants in this study were women, the researchers also call for a study with a larger proportion of men to explore differences in risk by sex.

See more here:
Vegan diets may be linked to a higher risk of bone fractures - Medical News Today

When everything seems to have a mysterious double-meaning, it probably comes as no surprise that we think our body shape might provide clues to what foods it wants you to it. For instance, if you've been told your body type is endomorph, you've probably wondered if there's a magical diet plan that will bust fat like none other. So is there? We asked nutrition and exercise experts to explain what the endomorph body type is and what the best diet is for an endomorphic person to follow.

Back in the 1940s, a psychologist and physician named William H. Sheldon created a new method of somatotyping, a.k.a. classifying human bodies into three different groups according to the way they look:

The theory is that everyone can be placed, neatly, into one of these generalized categories, but this is not always the case as many people display characteristic traits of multiple body types, says Chris Gagliardi, the Scientific Education Content Manager for the American Council on Exercise (ACE) and an ACE certified health coach and personal trainer. For example, he points out that someone with a "pear-shaped" body has a thin upper body and more fat around the thighs and hips, while someone with an "apple-shaped" body has more fat around the waist, but thin arms and legs. The idea of body types originated to compare body shape to personality and delinquent behaviors, says Gagliardi. More current methods of assessment involve looking at objective measurements such as the amount of fat mass and fat-free mass an individual has.

Since people with this body type are said to have higher levels of body fat, most diets for endomorphs revolve around eating protein and fats while limiting carbohydrates. I typically recommend to my clients a low-carb diet, but not a ketogenic one, as Ive found that most of the women I work with find it challenging to maintain a ketogenic diet for a long period of time, says Rachael Attard, a certified personal trainer and nutritionist and the creator of the 3 Steps to Lean Legs Program. She advises people with an endomorph body to focus on healthy whole-food sources of protein and fat such as fish, lean meat, eggs, beans, avocado, nuts, coconuts, and olive oil.

Endomorphs dont have to and probably shouldnt cut out carbs completely: Attard says vegetables, sweet potatoes, oats, berries, and legumes are all smart carbohydrate options. When it comes to carbs, I recommend eating your carbs after your workout as this is when your body uses them to replenish and build muscles, not store fat, she says. She even created a calculator to help clients figure out how many daily calories they should consume and what portion of them should come from proteins, fats, and carbohydrates according to the persons height, weight, age, body type, and activity level. However, the most important part is finding a regimen that works for you and your goals, that does not feel too restrictive or overwhelming, Attard explains. This is the only way to maintain a healthy body and lifestyle in the long run.

While a low-carb diet may work for some people with an endomorphic body, its not a surefire strategy that will work for everyone with that body type. Generally, the thought process for this kind of dietary pattern has revolved around altering macronutrient intake based on someone's body fat to muscle mass ratio, says Ryan D. Andrews, M.S., M.A., R.D., R.Y.T., C.S.C.S., principal nutritionist and adviser for Precision Nutrition. To say that there's robust scientific evidence supporting this dietary pattern as a way to improve public health would be misleading and inaccurate. Andrews says its possible that following an endomorph dietary pattern may help you reach your weight goals, but it could also distract you from addressing your foundational food-related behaviors. This body-type dieting creates rules and regulations that make day-to-day nutrition choices unnecessarily complicated and restrictive, which may lead to rebound overeating, a preoccupation with certain foods, and can even move someone further away from their goals, Andrews says. The most important nutritional behaviors include emphasizing a variety of minimally processed foods, eating plenty of plants, ensuring enough protein, eliminating nutrient deficiencies, noticing and responding to hunger and fullness cues, eating slowly, and staying hydrated with beverages that don't contain high amounts of added sugars.

It depends on what your goals are! My personal belief is that it is best to exercise, eat, lead a lifestyle, and adopt habits that will support goal attainment rather than trying to do what is best for your body type, says Gagliardi. A primary goal for many endomorphs is centered around weight loss or increasing fitness levels, but when it comes to exercising to reach these goals, it is important to start at a level that allows you to comfortably accomplish what you set out to do. Essentially, if you arent very active right now, its vital to start slowly and then build from there in order to avoid injury or burnout. If youre already active, youll have to intensify or change the exercises youre currently doing if you want to see changes on the scale.

First, keep in mind that the body type someone has is a by-product of many different factors including genetics, food choices and amounts, physical activity, stress, trauma, inequalities, sleep, job, social support, and the list goes on, says Andrews. The good part of that is that you shouldnt feel like the shape of your body is entirely your doing. The bad part of that is that youll likely have to make changes in several aspects of your life if you want to alter your body. But you can change it. You are not stuck with your body type, says Gagliardi. Because body type is based on physical characteristics this means it can be changed. He notes that those changes take time, consistency, hard work, and adjustments in your behavior, habits, and lifestylebut its possible.

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What Is the Endomorph Diet? What Can You Eat on the Endomorph Diet? - GoodHousekeeping.com

An age old saying goes: You are what you eat and so, when it comes to maintaining your health and wellbeing in these unprecedented times, it all depends on your eating habits and lifestyle. Considering that health and fitness is the number one priority today, some simple yet essential steps are important to remain healthy in the long run. While activities like exercising, yoga and meditation are a must to build a strong immunity. Apart from that healthy eating and eating foods that boost immunity as equally essential for a healthy body and mind. This also helps you stick to the path of health and fitness. Thus, one can easily find out what kind of foods and fluids help in achieving those fitness and immunity goals and take small but daily measures to stay at the top of their health game. If you are wondering about boosting your immunity to stay at the peak of your health, read on to find out about five such foods which are the holy grail for building immunity naturally. Pure HoneyUsed in multiple home remedies that are passed on from one generation to another, honey is the most widely used food ingredient. Also known as the liquid gold, many people prefer the taste of honey over sugar as it not only tastes great but also helps in boosting immunity. It is rich in antioxidants, great alternative for sugar and an immunity booster. Honey has various types which are easily available in the market, but the catch is that one must be careful before choosing their brand of honey since there are cases of honey adulteration too. Thus, before choosing a honey brand, always make sure to check for its purity by looking for an NMR tested label as it suggests that the honey is treated with Nuclear Magnetic Resonance technology which guarantees 100% purity since it goes through multiple quality checks along with filtration stages to remove any kind of impurities resulting in 100% pure honey.MoringaWhile Moringa is known as the drumstick tree, it surely classifies itself as an excellent superfood. When the leaves of the Moringa oleifera are dried into a powder, it provides a range of nutritional benefits. From boosting immunity, reducing inflammation to providing antimicrobial effects, moringa is a clear winner. The powder from the Moringa leaves is also help in improving heart health, controlling the levels of blood cholesterol, blood pressure and prevention of formation of plaques in the arteries. If you choose to add daily supplements of Moringa leaves, it can result in the reversal of formation of fatty liver and thus in turn reduce visceral fat. 100 g of Moringa leaves has 314 mg of calcium which is a known ingredient to strengthen bones. One of the best ways to consume Moringa is also through green tea which provides a great amount of nutrition as well as an added flavour to your taste buds.Dry fruitsDry fruits are packed with natural sugars that provides great energy and help elevate moods. Dehydrated fruits like anjeer, dates, apricot, raisins, etc. have various benefits. Figs/anjeer contain high fibre content which helps in maintaining a healthy digestive system by preventing constipation while apricots provide a rich source of potassium which aids nerve signaling, muscle contractions and fluid balance along with preventing high blood pressure and even strokes. Sweet, dry raisins, rich in fibre, help aid the digestion by softening and increasing the weight and size of stools and preventing constipation. Thus, consuming dry fruits can end up in not only boosting your immunity but also aiding digestion, regulating blood pressure and elevating mood!

Cold Pressed Virgin Coconut Oil Virgin coconut oil, just like honey has been a staple in many Indian households and rightly so. It is one of those superfoods that is not only known for aiding weight management and boosting energy but for its immunity boosting properties. The important components present in Coconut Oil like lauric acid, caprylic acid and capric acid along with monolaurin acts as an antiviral agent in the body. Apart from using it for cooking, it can also be used for baking vegan desserts, salad dressings or sauting basic vegetables. It is recommended to consume 2 teaspoons of virgin coconut oil every day for an energetic start to the day.

Read more here:
Add these 5 foods to your diet to strengthen immunity for winter - Times of India

Males have different nutritional needs from females in calorie intake and the nutrients they require for prostate health and fertility. A healthful diet is also essential for heart, bone, and muscle health. People may also choose certain diets to maintain a moderate weight.

This article looks at suitable diets for males and what they may include.

A healthful diet is essential for everyone at all stages of life. Generally, males may require more calories than females, while their vitamin and mineral requirements differ slightly.

Adolescents and young males require essential nutrients, such as calcium, vitamin D, and protein, to grow healthy bones and support muscle development. Older males also need these nutrients to help prevent osteoporosis and sarcopenia as they age.

Males of reproducing age can support their fertility by consuming a healthful diet that includes key nutrients such as zinc and selenium.

Diet and moderate weight are also important factors in well-being and mental health. Eating a healthful diet can help reduce the risk of chronic diseases.

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for males in the United States. Certain dietary choices may contribute to this condition, while research recommends adopting healthful eating plans.

The American Heart Association advises the following:

According to the American Cancer Society, prostate cancer is the second most common cancer for U.S. males. The Prostate Cancer Foundation advises males of the top five foods for a healthy prostate:

The 2017 ROMEO systematic review looked at the best diets for males to maintain a moderate weight. Although the authors studied a limited number of trials, they concluded that a combination of the following helps achieve optimal weight reduction for men:

The authors suggest that a weight loss programs delivery is important, with males preferring fact-based language and individualized feedback. With this in mind, males may find it beneficial to use fitness apps or a personal trainer.

There are different dietary approaches for males to maintain a moderate weight. Some people favor low carbohydrate diets, such as the ketogenic or paleo regimens, while others may choose a low-fat plan.

However, the DIETFITS randomized clinical trial found no significant difference in 12-month weight loss between a healthful low-fat or low-carbohydrate diet.

Another 2020 study compared a ketogenic diet with a personalized low glycemic nutrigenetic diet in people with obesity. After 24 weeks, the keto group lost more weight. However, at an 18-month follow-up, the personalized diet participants lost significantly more weight and had greater improvements in cholesterol and blood glucose.

Males can also take advice from the Department of Health, who advise people to check their body mass index to see if they have a moderate weight.

A persons maximum bone size and strength is known as peak bone mass. According to OrthoInfo, males have a higher peak bone mass than females. Males accumulate more skeletal mass during growth, while their bone width and size is greater.

However, males are at risk of osteoporosis, especially after 70 years of age, when bone loss and fracture risk increases significantly. Therefore, it is vital that males support their bones through diet and exercise throughout their life.

Two nutrients that are particularly important for bone health are calcium and vitamin D. According to the National Institutes of Health (NIH), the following foods are suitable sources of both.

According to a 2020 review, a high-fat diet and having obesity affect sperm quality and offspring development.

The authors recommend a nutrient-dense, healthful diet for fertility. Many of their recommendations are similar to the Mediterranean diet, with key foods consisting of oily fish, fruits, vegetables, and whole grains.

The authors also suggest nutrients that are important for male fertility, including:

Males may choose specific diets for health reasons or to maintain a moderate weight. Some may start a diet to improve their fitness or sports goals.

If they prefer not to choose a specific diet, males can use ChooseMyPlate resources to plan healthy meals. The plate method ensures that a person consumes essential nutrients while limiting or avoiding sugar, saturated fat, and sodium.

Other tips that males can try in planning a healthful diet program include:

All people require a healthful diet throughout their lives, but males require certain nutrients that can change according to their age and health issues.

By setting fitness goals, such as maintaining a moderate weight or improving heart health, males can plan and cater their diet to ensure they receive all the nutrients they need. Combining a diet with exercise is likely to produce the most beneficial results.

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What are some of the best diets for men? - Medical News Today

Chia seeds are small, edible seeds of the Salvia hispanica plant native to central and southern Mexico. They are gray with black and white spots and measure about two millimeters in diameter. However, even though they're small, chia seeds are packed with nutrients and offer several health benefits.

Here are six health benefits of chia seeds and how to incorporate them into your diet.

A serving size of chia seeds one ounce or two tablespoons contains about 11 grams of fiber. That's almost half of the recommended daily amount for women (25 grams) and about a third for men (38 grams), says Amanda Miller, a registered dietitian from Chicago who specializes in weight loss and medical nutrition therapy.

Fiber is an essential part of a healthy diet. Consuming foods high in fiber can:

A 2009 review found high intakes of dietary fiber significantly lowers one's risk of developing a stroke, hypertension, diabetes, and obesity. It also found that increasing intake of fiber improves insulin sensitivity in both non-diabetic and diabetic individuals. The review concluded children and adults should consume 14 grams of fiber for every 1000 calories.

Two tablespoons of chia seeds also contain about four grams of protein. Chia seeds are a complete source of protein, meaning they contain all nine amino acids, which the body is unable to produce on its own.

Most complete sources of protein are animal products like eggs, fish, beef, and dairy. Plant-based sources of protein like nuts, beans, and whole grains contain some but not all of the essential amino acids. This makes chia seeds a good plant-based protein option for vegetarians and vegans, Miller says.

Amino acids in protein are the building blocks for organs, skin, and muscles. Consuming adequate amounts of protein is essential for cell growth and repair, says Karen Kjaerulff, a registered dietitian and nutrition consultant based in Delray Beach, Florida.

Chia seeds are a great source of omega-3 fatty acids, Miller says.

Consuming a diet rich in omega-3 fatty acids can reduce the risk of heart disease and stroke. Omega-3 fatty acids from chia seeds, in particular, have been found to lower levels of low-density lipoprotein (LDL) cholesterol, the "bad" kind of cholesterol that can increase your risk of heart disease.

Among plant-based sources of omega-3 fatty acids, chia seeds contain the highest concentration.

Kjaerulff says chia seeds should be part of a well-balanced diet with other sources of omega-3s like:

Omega-3 fatty acids, like those found in chia seeds, also prevent inflammation in the body during times of disease, stress, and illness, Miller says. Caffeic acid, an antioxidant found in chia seeds, has also been shown to fight inflammation in the body.

"Inflammation is the body's natural and helpful way to deal with harmful foreign substances in the body or an injury," Miller says. "But when inflammation persists, that's when it's cause for concern."

Chronic inflammation may increase a person's likelihood of developing diseases like arthritis, diabetes, and heart disease. But a 2018 review found omega-3 supplementation may reduce symptoms of rheumatoid arthritis a chronic inflammatory disorder that affects the joints.

Chia seeds contain several different types of antioxidants, including:

Antioxidants help fight against the production of "free radicals" in the body, which damage cell molecules.

"Free radicals are constantly being formed in our bodies and a certain amount are necessary for our health, for example, they help fight infections," Kjaerulff says. "When free radicals outnumber antioxidants, oxidative stress occurs which can damage your DNA and lead to cell death and has been linked to diseases such as cancer as well as aging."

Chia seeds contain high amounts of calcium 18% of the recommended daily intake per serving and can improve bone health.

Research on how chia seeds could improve bone health in humans is still emerging, but a 2018 study in rats found that chia seeds improved bone mineral density. The researchers examined 20 rats divided into two groups. One group received a diet containing 10% chia seeds and the other did not. After 13 months, the bone mineral content of the chia-fed rats was significantly higher than the control group.

Chia seeds are usually sold in bulk bags and can be found at many local grocery stores, health food stores, or online. They can be eaten either whole or ground, Kjaerulff says.

Chia seeds are very versatile and you can incorporate them into your diet in many ways, like:

Chia seeds offer many health benefits and contain fiber, protein, and omega-3 fatty acids. Research shows that eating a diet rich in nutrients like these can reduce inflammation and improve heart health. To achieve these health benefits, add chia seeds to yogurt and smoothies or make a chia seed pudding with milk and fruit.

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6 science-backed health benefits of chia seeds and how to incorporate them into your diet - Insider - INSIDER

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