Importance of Food and Nutrition

Consumption of these nutrients is essential for our body’s performance. You require food for growth, development, repair, and nearly every other aspect of our health is dependent upon our food consumption. No matter what your food preferences are, your food should be nutritionally sufficient.

Food and nutrition have recently become an important subject. There has been a lot of talk on the importance of food and healthy eating has become a new fashion trend. According to a nutritionist at Bahria Town Hospital, the number of people conscious about their health and body weight is constantly increasing.

Common Myths about Nutrition

Despite all this information and concern among the masses, there are a lot of misconceptions about these important aspects. Let’s know what these myths are and know the truth behind these claims.

1- Carbs are bad for you

Carbs are probably the most important part of our diet and constitute the major food group. Carbs are rich in energy and are considered bad for us. Every time you suffer from a problem, the first advice you get is to stop consuming carbs. But this is just a myth and consumption of carb isn’t that bad for you.

While consuming carbs, you should always consider your total calories and make sure that your carb consumption doesn't solely consist of processed carbs. Have an eye on your calorie intake and eat the carbs that can be adjusted in these to avoid any side effects.

2- Food timings are crucial to determine their effect on your health

Another misconception about food says that the timing of consumption of food has a greater impact on your health. Food consumed just before eating can be a cause of weight gain among people. However, your weight gain and weight loss solely depend upon the number of calories you intake during the day no matter what the timing is. Eating late during the day can affect the rate at which your body processes the food and can affect your metabolism.

3- If you want to stay healthy, consume gluten-free foods

Gluten is an important component of our food items. Gluten is a type that helps to hold the foods at their place and work as a food glue. It is considered unhealthy for you and many health experts say that if you want to stay healthy, stop consuming gluten-rich foods. However, this is merely a false claim. Gluten is only bad for you if you have gluten sensitivity so consumption so avoiding gluten-rich food is not going to help you lose weight.

4- Salt consumption makes you unhealthy

Salt is one of the important ingredients in our foods and none of our cuisines is complete without it. Especially if you are residing in the Asian continent you just can’t avoid the consumption of salt. Common belief says that consuming salt is bad for your health.

This is the fact that excess consumption leads to an increase in blood pressure that is an important risk factor for cardiac problems but salt isn’t that bad for you. If consumed moderately it doesn’t do any harm to your body it helps to regulate the electrolyte balance of your body.

5- You can solely on your diet for your nutritional requirements

No matter how healthy or organic foods you are consuming, these don’t necessarily fulfill your requirements. The human body requires a variety of minerals and vitamins to perform optimally and these nutrients can’t be obtained from the food we eat, according to a renowned physician from Fatima Memorial Hospital. Therefore, to fulfill these requirements, supplements are required.

Bottom Line!

Food is an important component and plays a crucial role when it comes to human health. We have a variety of food to choose from and all these foods are rich in certain nutrients. A recommended practice is to eat nutritionally sufficient food that contains healthy nutrients to avoid deficiencies.

The post Debunking 5 Common Myths about Food and Nutrition appeared first on Wellness Pitch.

Fibers are mostly associated with enhancing digestion, so people don’t feel that it is necessary to consume them.

Surprisingly, digestion isn’t the only benefit of fibers. They also play an important role in preventing chronic diseases.

What are Dietary Fibers?

Fibers are carbohydrates that cannot be digested in the human body. They pass out the body undigested.

They are the part of plants that are often discarded during the processing like bran, husk, and peels.

There are two main types of fiber:

Insoluble fiber: It doesn’t dissolve in water. Remains unchanged during digestion but help in the movement of other food content through the digestive system.

Soluble Fiber: Water-soluble fiber. They can help in decreasing cholesterol and controlling blood sugar levels.

Whole grains, fruits and vegetables, legumes, and nuts are the best sources of fiber.

Benefits of Dietary Fiber:

There are a number of benefits related to fiber. You will not regret once you add fibers in your diet.

• It improves digestive health
• It aids in weight loss
• Reduce chances of type 2 diabetes
• Fibers may reduce the risk of colon cancer
• They may improve skin health and appearance
• Dietary fibers are heart-friendly

Sources of Dietary Fibers:

Grain Sources

Barley

Whole grains like barley are rich sources of fibers. A cup of pearled and cooked barley will give 6 grams of dietary fiber.

It is fairly easy to add it in the diet. Barley soup, stews, porridge, puddings, or bread are few of the choices.

You can skip the sugary pancakes and add barley rich food in your breakfast.

Oat

Another healthy breakfast choice is oat. If you are planning to feel fuller for long time oatmeal and oat bran muffins are a perfect fiber-rich meals for you.

A cup of oatmeal or 1 medium oat bran muffin will provide 5 grams of fiber.

Quinoa

Quinoa is not only a rich source of protein but also fibers. A single cup of quinoa will provide around 5.8 grams of fiber.

There are numerous ways you can add quinoa in your meals either it is breakfast, lunch, or snack. Some commercial products (chocolates, pasta, baked goods) that are high in quinoa are also available nowadays.

Whole grain pasta

Everyone loves their mac n cheese and spaghetti with meatballs. So we won’t ask you to quit them, just replacing the regular pasta with whole wheat pasta.

Not only would you enjoy a delicious meal, but would also get 5 grams of fiber per cup of cooked pasta.

Popcorn

Popcorns are everyone’s favorite movie snack.

If you are binge-watching these days and snacking on popcorn, then you would be glad to know that you are adding fibers in your diet.

3 cups of popcorn contain about 3.5 grams of fibers.

Snacking on popcorns could be good but we don’t recommend slathering them with butter or caramel.

Legumes, Seeds, and Nuts:

Split Peas

Split Peas are much richer in fiber as compare to many other sources.

A single cup provides about 16 grams of fiber. Just sprinkle your salad or soup with it or just make hummus from them.

We assure you that they will improve your fiber intake.

Lentils

Lentils are an excellent source of fiber. Adding a lentil soup or veggie burgers with lentils base in the diet is a good start.

With one boiled cup providing approximately 15.5 grams, adding lentils at least once a week will provide enough fiber.

Chia Seeds

Chia seeds are packed with nutrients. Thanks to their high fiber content, these seeds are gaining popularity in weight loss.

1 ounce of chia seeds provides 10 grams of fibers.

Other than fiber, they also provide a high amount of calcium, iron, protein, and magnesium.

Almond

Almonds are not only good for your brain health, but they are also good for your digestion.

1 ounce of almond would provide 3.5 grams of fibers.

Vegetable Sources

Green Peas

We know you are tempted to remove peas from your plate but don’t do it.

Green peas provide many essential nutrients. It may be wise to keep them on your plate especially if you are looking for fibers.

You will get 9 grams of fiber from 1 cup of green peas.

Broccoli and Brussel Sprouts

Broccoli and Brussel sprouts provide 5 grams of fiber per cup.

Young people especially kids have an aversion to vegetables. No child wants broccoli instead of candies.

Given the importance of these veggies, it is advised to parents to promote healthier snacks to your children.

Turnip Greens

Like spinach, you can also add turnip greens in your smoothies. These leafy greens are a high source of fiber with one cup containing 5 grams of fiber.

Fruit Sources

Raspberry

This delicious fruit is a treat itself. The plus point they provide you the useful nutrients. You can bake them, turn them into a dessert or a smoothie.

A cup of raspberry will give you 8 grams of fiber.

Apple

An apple a day keeps the doctor away, only if you are eating it with the peel. The pectin is found in apple peel is a fiber.

Eating one medium apple will give you 4.5 grams of fiber

Pear

You can turn pear into a number of desserts and still get fibers from it. One medium pear will provide 5.5 grams of fiber.

Strawberries:

If you love fruit salads, then strawberry might be your favorite fruit. This sweet and rich red fruit is high in vitamin C, but will also give you 3 grams fibers per cup.

How much fiber does a person need?

25 – 32 g of dietary fiber intake is one of the recommended guidelines by the American Heart Association, Institute of Medicine, and other organizations.

Unfortunately, even with these guidelines, an average American consumes less than 16 g of fiber per day. Overall, less than 5% of Americans get enough fibers in the diet.

The basic components of processed products like meat, sugar, and dairy lack fibers.

So, the increase in consumption of processed and refined food is the main reason for the absence of enough fibers.

USDA gave recommended daily intake chart for dietary fiber depending upon age and gender.

Conclusion:

There are many health benefits of fibers, so it is important to add them to the diet.

Go for more natural food than refined and processed one to get maximum fibers. There are so many choices for you.

Combining a fiber-rich diet with exercise would give even better results

The post Bulk Up your Dietary Fiber with these 17 Healthy Foods appeared first on Wellness Pitch.

Thanks to the lack of public knowledge about the importance of vitamins in diet the deficiency of this vitamin is increasing day by day.

Mainly bone-related problems (osteoporosis and rickets) occur due to lack of this vitamin as it plays an important role in calcium absorption.

What is Osteoporosis?

Osteoporosis is a disease that causes bone mass reduction either due to old age or lack of certain minerals and calcium in the diet. Women and the elderly are a high-risk group but those who have minimum sun contact could also become deficient.

What causes of osteoporosis?

Certain factors are responsible for osteoporosis.

• Menopause
• Lack of estrogens and androgens
• Old Age
• Lack of Vitamin D in the diet
• Lack of Calcium in the diet
• Genetics
• Excessive alcohol intake
• Certain medications and health conditions

How to prevent osteoporosis?

The possible prevention of osteoporosis can be achieved by,

• Regular Exercise
• Avoid smoking and limiting alcohol
• Eating Bone healthy foods (fruits and vegetables)
• Adding vitamin D, calcium and magnesium in the diet
• Using supplements.

What is Vitamin D?

Chemically, like vitamins A, E, and K, vitamin D is also a fat-soluble vitamin.

It has many types, but in human nutrition only two are important.

• Vitamin D2 (ergocalciferol)
• Vitamin D3 (cholecalciferol)

The basic difference between the two is that vitamin D2 is produced in plant sources by UV radiation and vitamin D3 is produced in animals by sunlight.

A further breakdown shows that D3 is more beneficial than D2. The mechanism of vitamin D3 production is almost the same as photosynthesis. The rays from sun synthesis a compound in the body known as cholecalciferol to form vitamin D3.

Why do you need Vitamin D?

In childhood, almost every parent forced a glass of milk in their child’s diet. Their main understanding was that calcium in milk is needed for stronger bones, but what if there is an additional component that is needed in calcium absorption?

That’s right, vitamin D plays a key role in the absorption of important minerals like calcium, phosphate, and magnesium. Ultimately, it is responsible for the formation and maintenance of strong and healthy bones.

Lack of this vitamin cause rickets (soft and bent bones) in children and osteoporosis (weak and brittle bones) and osteomalacia (softening of bones) in adults.

Vitamin D dose for Osteoporosis

The daily intake of vitamin D varies from person to person and is also dependent upon exposure to sunlight.

Food and Nutrition Board (FNB) developed recommended dietary allowance vitamin D for different age groups.

• 0-12 months – 400 IU (10 mcg)
• 1-13 years – 600 IU (15 mcg)
• 14-18 years – 600 IU (15 mcg)
• 19-50 years – 600 IU (15 mc)
• 51-70 years – 600 IU (15 mcg)
• >70 years – 800 IU (20mcg)

Unfortunately, about 50% of the world population isn’t able to fulfill their vitamin D requirement which leads to complications in later life.

But don’t panic, you can still overcome this deficiency by adding following vitamin D sources in your life.

Natural Sources of Vitamin D

Cod Liver Oil

Although a supplement, Cod Liver Oil is one of the best source of vitamin D out there. A single teaspoon (approx. 5 ml) of cod liver oil provides 452 IU (11.3 mcg) of Vitamin D.

This makes up for about 56% of the daily value (DV) for elders and about 75% in adults.

Other than Vitamin D, cod liver oil also provide a high value of vitamin A.

These high amounts of vitamins might sound tempting but before you go and buy cod liver oil, make sure you make an appointment with your doctor first to get their advice.

Knowing little about anything could end up being harmful rather than beneficial.

Oily Fish

All the fatty fish including salmon, sardines, trout, mackerel, and tuna are rich sources of vitamin D. The amount may vary from fish to fish but overall they are an excellent source of this vitamin.

Salmon

This vitamin d rich oily fish have certain varieties. Vitamin D amount varies in all of them. The daily value from 48- 89% per 3 ounces (85 grams) could be obtained from them.

• Canned Sockeye salmon has 716 IU (17.9 mcg) of vitamin D per 3 ounces (85 grams) while the cooked version has 444 IU (11.1 mcg) per 3 ounces.
• Canned Pink salmon has 492 IU (12.3 mcg) of vitamin D while cooked pink salmon has 444 IU (11.1 mcg) per 3 ounces (85 grams)
• Smoked Chinook salmon has 580 IU (14.5 mcg) of vitamin D.
• Cooked Coho wild salmon has 384 (9.6 mcg)

Rainbow Trout

Trout is one of the most popular fish around the world. The people who are fond of seafood must have tried this fish at least once in their life.

The good news is that a variety of trout is rich in vitamin D. This variety is called rainbow trout. A farmed rainbow trout will provide 648 IU (16.2 mcg) of vitamin D per 85 grams (3 ounces) making 81% of DV.

Other than vitamin D, this fish is a good source of vitamin B-12, B-6, magnesium, vitamin A and C.

Tuna:

Canned tuna has gained popularity because of its easy availability and cheap price.

This famous fish is also rich in vitamin D making about 228 IU (5.7 mcg), DV 38%, per 85 gram but due to some harmful effects of this fish (mercury toxicity), it should not be consumed too much.

Other oily fish that have vitamin D in abundance are mackerel (388 IU with 49% DV) and swordfish (564 IU and 70% DV).

Mushrooms

Mushrooms, when exposed to sunlight, are able to synthesis vitamin D just like humans. Unlike humans, it is vitamin D2, not D3. So, it might not be as effective as D3.

Although, the varieties of mushrooms that are treated with UV rays are good sources of D2 providing 316 IU of vitamin D per 35 gram (1/2 cup) making up 40% DV.

Commercially grown mushrooms in dark is a poor source of vitamin D2 as it only contain a minute amount of vitamin.

Egg Yolk

Egg yolks are rich in minerals and vitamins. One large egg contains 44 IU or 6% of the daily value of vitamin D.

As compared to other sources of vitamin D, eggs might not be enough to overcome the deficiency.

The amount of vitamin D is also dependent upon sun exposure, so the hens and eggs exposed to UV light could contain a much higher value of vitamin D than a normal egg.

Fortified Food

By definition, fortified foods are those that originally doesn’t contain certain nutrient unless it is added by an external source.

Many foods are being fortified these days with different nutrients to fulfill nutritional requirements. These also include vitamin D fortified food like the following.

Cereals contain 100 IU or 13% DV per 170 grams. The amount varies from brand to brand

Milk (1%, 2%, non-fat) has 116 IU or 15% DV of vitamin D per cup.

Orange Juice in one cup makes up to 100 IU or 13% DV of vitamin D.

Soy Milk contains 116 IU or 15% DV of vitamin D in one cup.

Conclusion

For better absorption of calcium, it is necessary to add vitamin D in the diet.

Vitamin D will prevent osteoporosis, osteomalacia, and rickets by making bones strong. Sunlight is the best source of vitamin D.

To avoid an abundance of vitamin D in the system, it is good to consult a doctor.

Already taking care of your vitamin D intake? Let us know what worked best for you.

The post Osteoporosis Treatment with Natural Sources of Vitamin D appeared first on Wellness Pitch.

This theory suggests that Vitamin D could be a potential defense against Covid19.

We don’t how much truth this hypothesis holds but that your bone nutrition depends on Vitamin D.

Is Sun your Bone's Best Buddy? Importance of Vitamin D for Skeletal nutrition

This vitamin helps in absorption of calcium in bones and since sun is the major source of this vitamin, it makes it your bones best buddy. This Vitamin along with calcium are base for healthy skeletal nutrition.

Historically, it was a bone disease that led to the discovery of Vitamin D.

For centuries, rickets, a rare childhood disorder, was a major concern for the world. Bones bend and soften in this condition.

Many experiments were conducted and it wasn’t until 1919 that finally a cure for rickets was discovered. In the experiment children with rickets were exposed to UV rays. These rays cured them, not just the part that was exposed to rays but the whole body.

This experiment gave the baseline for the discovery of vitamin D3. Performing the same experiment on adults revealed that osteoporosis and osteomalacia could be prevented too.

Later, cod liver oil also showed a reduction in bone disorders just like Sun.

As time passed, scientists discovered that this vitamin is related to calcium and phosphorus absorption in the body.

Both of these minerals are required in bones and teeth development.

But what is Vitamin D?

Vitamin D is a lipid-soluble vitamin.

Initially known as vitamin A, this vitamin didn’t get its own identity until 1922.

This vitamin is unique as compare to others because it could be obtained from the sun. Therefore, some people call it sunshine vitamin too.

In human nutrition, two types of vitamin D are important.

• Ergocalciferol (Vitamin D2) Found in plants and fortified food
• Cholecalciferol (Vitamin D3) Produced in body and found in some oily fish

The inclusion of vitamin D3 in the diet is overall beneficial than D2.

Although needed in a very minor amount, obtaining it is one of the major hurdles.

The sun might be the easiest and cheapest source of this vitamin, yet about 50% of the world suffers from its deficiency. This might be due to environmental conditions and some other factors.

Sources of Vitamin D

Vitamin D is present in very few foods. It is also fortified in some food. The body can synthesize is when UV rays from sun contract skin.

The dietary sources include;

• Salmon – 444 IU per 85 grams.
• Canned Tuna – 228 IU per 85 grams.
• Cod Liver Oil – 452 IU per teaspoon
• Mushrooms – 316 IU per 35 grams
• Juice (Fortified) – 100 IU per 170 gram
• Milk (Fortified) – 116 IU per cup
• Cereal (Fortified) – 100 IU per cup
• Egg Yolk – 40 IU in 50 gram

Most of the people get this vitamin from supplements and fortified food.

Why is Vitamin D important?

You might be surprised to know that bone nourishment is not the only role of this vitamin.

Recently, researchers are exploring its useful effect on the immune system and cell differentiation.

Bone Nutrition

Calcium is important for bones and teeth development, but it is vitamin D that increases calcium absorption. Additionally, calcium also helps in muscle contraction, nerve impulse, and blood clotting.

All of this ultimately points toward the importance of this vitamin.

Kidneys and GI tracts play an important role in calcium absorption and reabsorption. It is the breakdown of bones that gives calcium to blood.

So, it is necessary to have enough calcium absorption.

When there is not enough calcium absorption, the body will be forced to break down calcium from bones by activating osteoclast. This returns the level of calcium in the blood back to normal but weakens the bone. Resulting in bone disorders.

Cancer Prevention

The American Cancer Society described in Nutritional and physical activity guidelines that there is evidence that shows vitamin D might protect against some cancers. These include skin, colon, breast and prostate cancer

In the human body, the cells divide over and over again. At some point, these cells are differentiated into different types like skin, muscle, nerve, and blood cells.

The cancer cells have the ability to abnormally multiply without differentiation.

Vitamin D can help in the regulation of cell differentiation. It can stop cell growth and start differentiation.

Due to this ability of vitamin D, the researcher is investigating its possible role in protection against certain cancers.

Overall the studies have shown mixed results, but there is still a potential that vitamin D might help prevent cancer.

Role in immunity:

A case study also suggested that vitamin D supplementation might reduce respiratory tract infection in children including pneumonia and influenza.

Vitamin D may possibly target cells of the immune system. Therefore, its deficiency might affect immunity too.

It may possibly increase the secretion of antimicrobial peptides which can increase mucus production.

So it is possible that vitamin D may prevent certain types of flu.

Other Roles

Sunshine vitamin has proven to treat certain other disorders.

• Psoriasis, a skin disorder, could be treated with an ointment containing Vitamin D3.
• If parathyroid glands failed or are removed during surgery, vitamin D supplement can make up for parathyroid hormones (PTH).
• Few pieces of evidence suggest that it may protect again tuberculosis and gum inflammation.

Risk group for vitamin D deficiency

Deficiency of sunshine vitamin results in osteoporosis, osteomalacia, and rickets.

Mainly skin color, sun exposure, medication, alcohol, clothing and diseases could affect its absorption.

Following groups of individuals are at more risk than others:

• Infants
• Adolescents
• Pregnant and Nursing Women
• Elders

Infants need more calcium for skeletal growth.

In adolescents, another rapid growth of bones occurs which requires more vitamin D. A pregnant woman needs this vitamin for fetus development.

People stay indoor during old age and the function of certain organs decreases by age. Therefore, vitamin requirement in elders is greater.

How much dosage is required?

The dietary requirement varies from person to person. Depending on age and certain environmental factors.

To maintain a healthy amount of vitamin D in the body, Food and nutrition board (FNB) has recommended the following intake per day.

• 0-12 months – 400 IU
• 1-70 years – 600 IU
• 70 years and above – 800 IU

In some cases, a dose of 1500-2000 IU of vitamin D is suggested. This is to restore vitamin deficiency in adults.

Some treatments also give 50,000 IU weekly or monthly instead of daily dosage.

Toxicity of Vitamin D

Some people have a habit of stockpiling stuff when they find out that it might be good for them.

This might happen with vitamin D too, but remember your body has limitations too. Always consult a health professional for dosage.

The toxicity causes hypercalcemia. The amount of calcium in blood increase in this condition.

This could result in,

• High Blood Pressure
• Nausea
• Vomiting
• Weakness
• Excessive Thirst
• Calcium deposits in the heart, lungs, kidney and blood vessel
• Kidney damage or failure.
• Death

All these harmful effects might scare you, but fear not, toxicity rarely occurs. Only an overdose of supplement cause toxicity.

There isn’t any case related to toxicity by too much sun. Also, the chances of hypercalcemia are only higher if the amount of calcium (along with this vitamin) is also high in diet.

Conclusion

• There is enough evidence that shows sunshine vitamin is important for skeletal nutrition
• Vitamin D plays an important role in cell differentiation and bone health.
• Deficiency results in bone disorders especially in high-risk groups like elders, infants, and pregnant and nursing women.
• Toxicity is rare but might occur and cause hypercalcemia.

The post How Important is Vitamin D for your Skeletal Health? appeared first on Wellness Pitch.