Author: Nutrifacts by Fathima

Pregnancy period and diabetes

Nutrifacts by Fathima

Studies are proving that the number of diabetes cases are increasing on pregnant ladies. One cause is the women is already diabetic and another is gestational diabetes. Overweight ladies, those who have multiple pregnancy, those who have pcod and late pregnancy are more prone to get diabetic. It’s important to check the level of sugar on the first week of pregnancy and later on second and third trimester.

Symptoms of gestational diabetes are frequent hungry and thirsty, fatigue, and increase in weight gain. The baby will be born with more weight and breathlessness, low level of calcium, and more prone to infections is seen. High level of uncontrollable diabetes even leads to death of baby.

The most important preventive measure is dietary modifications. A diabetic pregnant lady should consume 40% carbohydrates, 40% protein and 20% fat. Small feedings on frequent intervals is good to control diet. A balanced diet with more vegetables and pulses is important to maintain a normal sugar level and by avoiding sweets, fried items and junk foods.Physical activity is a key factor. Exercises which lasts for 30 minutes is good or otherwise a brisk walk can also be done. If a person can’t able to control by diet and exercise, then they can go for diabetic medications like tablets and insulin.

So it’s important to control diabetes for the future health of both baby and mother as the mother is prone to get diabetic on her next pregnancy too.

Is multivitamin tablets safe?

Nutrifacts by Fathima

Multivitamins are supplements which is available in market in the form of capsules, tablets, liquids and powders by different brands. These are simply the vitamins and minerals but not in its natural forms.

These are given for critical patients who are less prone to get vitamin and minerals from food. Vitamins and minerals are essential to our body for its functioning and regularity. Multivitamins are not for everyone. These are suggested for older people, vegetarians, those who undergone surgery and pregnant ladies.

It’s is important not to get excess dosage. Vitamins like A, D can make the body more fat as it’s fats soluble vitamins. Eating a nutrient rich food and multivitamin can also make the body toxic. High doses can leads to cancer, stomach upset, fainting etc..

Additionally, it’s best if you don’t take a multivitamin to compensate for a poor diet. Eating a balanced diet of fresh, whole foods is much more likely to ensure good health over the long term.

Eat protein!

Nutrifacts by Fathima

Protein is one of the important nutrient which is needed for our body for maintaining health. Protein is the key factor for the functioning of muscle, nerves, cartilage, skin, bone ,hormones, enzymes, immune system, blood and many more.

Many have a doubt that how much protein a person should consume a day. And this depends on the age. For children upto 18 years, there is a fixed value. For an adult man, 60g of protein is needed and for an adult woman; 55 g. And if the woman is pregnant or lactating, she should consume above 55g for the development of baby. Also protein requirement can be calculated by using the weight of the person. If a person whether male or female, is 50 kg then they should consume 50 g per day.

A person should consume at least one food rich in protein per day.The presence of amino acids in a protein foods is actually giving value to the food.Protein rich foods include egg white, milk,fish, chicken, meat, pulses,nuts and seeds, legumes and cereals. Meat contain high protein but it should not consumed regularly as it have high amount of fat which affects health badly. So choose good quality protein like pulses , egg and milk daily. Also cereal and pulse is the best meal combination because the amino acid which is absent in cereal is present in pulses and amino acid absent in pulses is present in cereals. So go for a meal whith combination of cereal and pulses .

A lack of protein can make you lose muscle mass, which lowers your strength, makes it harder to keep your balance, and slows your metabolism. It can also lead to anemia, when your cells don’t get enough oxygen, which makes you tired. Lack of protein also results in bone fractures,unhealthy hair and nails, impossible to build and repair muscle tissue and weaker immunity. So always maintain a normal protein balance in the body which is also meant to be nitrogen balance.

SUGAR – ‘The white death’

Nutrifacts by Fathima


Sugar is the sweetest thing and also the dangerous one.Almost all people loves to eat sweet, even though the diabetic patients too. But when eating something excess than the normal requirement is the problem behind every lifestyle diseases. Excess sugar consumption is a major cause of obesity and many other complications.

The pancreas is an organ located in the abdomen and part of digestive system. It plays an essential role in converting the food we eat into fuel for energy. Pancreas has beta cells which release insulin. When we eat sugar, it rushes all over the body and there by pancreas secrete insulin. This insulin then decrease the level of sugar in blood. Over time with the overloading of sugar, the β cells burn out causing a stage of pre-diabetes. With the difficulty in working properly by the pancreas and overeating of sugar can leads to various dysfunction of organs and other serious health issues like pancreatitis, liver dysfunction, kidney failures, heart disease, Alzheimer’s, etc.

1. Sugar increases the risk of obesity, diabetes, and heart disease:
Sugar contains high carbohydrate content only, no vitamins, minerals, or fiber.Excess consumption of sugar puts load on your liver and cause high-fat accumulation, leading to a person being overweight and obese. This further leads to heart disease, kidney damage and liver disorders.

2. Diet plays a major role in ageing, especially sugar. Studies have confirmed that refined sugar increase the ageing process by adding wrinkles to our face.Excess processed sugar in your diet, even in small amounts can cause dark circles, wrinkles, dehydrated skin etc.
Sugar enters the body and binds with a protein called glycation. Elastin and collagen are two protein compounds that are the building blocks of the skin. Upon glycation, toxic compounds will form in the skin and can cause wrinkles, sagging, dark circles under the eyes. Also those who eat lots of sugar in the form of sodas, cakes, pastries daily have more acne on their face.

3. Sugar can cause gum disease
When we were kids, our parents have restricted us from eating too much of chocolates & sweet foods. This is true. Glucose which is present in your saliva that makes food wet and this can combine with your saliva & food to form a soft, sticky film called plaque. The plaque has bacteria and it will be damaging your teeth.

4.Sugar increases stress and it will affect memories too.When you consume excess sugar your blood sugar levels spike, and the body must release more cortisol to balance blood sugar. This sudden increase and decreases of blood sugar along with rising cortisol levels can lead to sleep issues, decreased immune response, headaches, and unhealthy food cravings. Also children who eats excess sugar in their meal will be having memory issues , lack of concentration etc.


Prevention is better than cure;
Sugar intake wasn’t a big concern over a decade ago, now sugar is hidden in almost every food. Excess consumption of sweetened foods and beverages can lead to weight gain, blood sugar problems, and an increased risk of heart disease, and other dangerous conditions.

For these reasons, added sugar should be kept to a minimum whenever possible because out health is in our hand which is easy when you follow a healthy diet based on whole foods.

All about acidity!

Nutrifacts by Fathima

Acidity or acid reflux is one of the main issue which can be seen in all age groups. It is caused due to the backward flow of acid from the stomach to the oesophagus when we eat a food. The person experiences an uncomfortable burning sensation between their stomach and throat. This is also known as heartburn. For some people, acidity comes along with vomiting, sickness, cough etc.. If it is not treated from the beginning, the symptoms can get worse and may be leads to infections on the internal organs. Acidity is harmless and treatable.

Causes

  • Over weight- As you increase weight, your abdomen gets bigger and heavier. When you exceed your normal weight limit, the fat starts putting pressure on the stomach. If too much pressure is placed on the stomach, it responds by pushing the acidic contents of the stomach upward into the oesophagus, which eventually results in acidity
  • Disease conditions – If a person who is affected with any type of gastric diseases are prone to get acidity.
  • Medications – Those who are taking certain types of tablets like pain killers may cause acidity.
  • Food – Some eat lots of acidity foods, spicy foods, colas and soda, foods rich in calories, foods rich in fat , packaged foods ,drinking too much coffee leads to acidity.
  • Alcohol and smoking
  • Stress
  • Pregnancy – During pregnancy, hormonal levels get increased and it can allow the partially digested food and stomach acids to travel back up into the oesophagus due to relaxation of muscles.

Is acidity treatable?

Yes! Acidity can be treated by changing the way you are living and in some extreme cases through medicines.

Try to lose weight is the important thing . This can be done by changing the eating habits like avoiding fried foods, foods rich in acid,spicy foods, unhealthy fats and eating foods rich in fiber and protein. Another tip is to exercise regularly. The meal timing should not be more and try to eat less on frequent intervals. Sleeping well is another tip and also not to sleep soon after having the meal.

When eating, be sure to chew the food properly and slowly because the acid comes only when the food is improperly digested. Eat foods like rice, dal, khichdi,porridge, yogurt or curd, fruits like banana, papaya etc. Escape from eating fried food, sodas, caffeine, onions, tomatoes, sugar, spicy, or heavily seasoned foods, fruits like lemon, salted snacks, bakery items, refined flours, noodles, etc.

Regardless of the circumstance, changing your eating habits can be quite tough. But by making diet and lifestyle modifications, you may not only keep your acidity control but also feel healthier inside.

Alzheimer’s and Nutrition

Nutrifacts by Fathima


How to Eat Well With Alzheimer’s Disease?
There’s no specific diet for people with Alzheimer’s disease, but good nutrition can ease some symptoms and help them feel good. When you’re caring for someone with the condition, there are simple ways you can make eating healthier.

Some basic things to be noted are;-

  • Eat a variety of foods, especially fruits and vegetables, whole grains, lean protein, and low-fat dairy.
  • Limit foods with high saturated fat and cholesterol, like fatty meats and fried foods
  • Cut down direct sugar.
  • Avoid eating too much salt.
  • Keep a healthy weight. Proper portion sizes and exercise are important.
  • Drink plenty of water

The medications may affect the eating habits badly sometimes like changes in bowel movement and lack of appetite. Most of the patient feels to not eat the food properly and they feel dryness inside mouth. So the people living with them should care for their nutrition. Give plenty of water as the brain is affected, they can’t feel they are thirsty. Many people turn to skinny due to the poor eating . It’s all because their brain is not getting signals of feeling hungry not because that they don’t need food. So to overcome from this condition, good nutrition should be provided to make them healthy inside. Some of the dietary tips for them are ;-

1. Provide them smaller meals or healthy snacks more often. Eating five or six times a day may be easier than getting the same amount of food in three meals.
2.Give them multivitamin tablets to prevent from deficiency.
3.Provide more nutritious, high calorie foods in the meal .
4.Prepare things that are easy to eat. Good options are bite-sized finger foods, like chicken nuggets, sandwiches, orange slices, and steamed broccoli or salads etc..
5.Make meals enjoyable. If lunch or dinner is a social event, they may look forward to it and eat better.
6.Foods that are trouble chewing or swallowing should not be given.
7.Use utensils or dishes that are easier to handle. A spoon and bowl may be better than a plate.

Exercise can boost appetite. Go for a evening walk with them and makes them do any activities. Quit smoking, exercising regularly, eating a plant-based diet, consuming more antioxidants, maintaining an active social life are some of the changes which can be done in their lifestyle. Not feeling hungry and weight changes can also be signs of depression. So provide a good meal plan and find ways to make eating healthy and easy for your loved one.


Are you getting enough Vitamin D?

Nutrifacts by Fathima

Most of the people are now severely deficient in vitamin D and they are more prone to be affected with covid -19, and other muscular and skeletal disorders. The best source of vitamin D is sunlight. It’s not the source which we should buy or anything. Then why the deficiency is increasing worldwide?

One of the most cause for vitamin D deficiency is the weather and less time spending outdoor. People living on western countries are not getting adequate sunlight due to the winter season. How vitamin D is produced in our body? When the skin get exposed to sun, vitamin D is produced by conversion of different types of hormones.

The main function of vitamin D is controlling calcium levels in the blood and helps build strong bones, regulates immune and muscle function and contributes to overall health. That’s why the deficiency is causing problems in bones and muscles.

There are lots of studies which was found that the severity of vitamin D deficiency is concerning, especially with the high rates of COVID-19 infections. So the first thing we should do is to spend time on outdoors to get enough vitamin D by sunlight exposure. Vitamin D supplements are available in the market which can be taken on regular basis with small doses if the deficiency is severe. Many countries have come up with vitamin D fortified cereals and other food products which is enriched with vitamin D with the goal to get rid of deficiency. Oily fish, egg yolk, cod liver oil, mushrooms,orange juice, milk etc are vitamin D rich foods which we can consume to have vitamin D normal in our body.

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Does egg cause cholesterol? Myth or Fact!

Nutrifacts by Fathima

Egg is one of the most nutritious food in terms of its high protein and fat content but many of us have a false belief that eating eggs can raise the blood cholesterol and it’s bad for health. Yes! Cholesterol is bad for your body but not all cholesterol. And the cholesterol is present in egg yolk not in egg white. If you like eggs but don’t want the cholesterol, use only the egg whites.

Your liver produces large amounts of cholesterol in the body and there is good (HDL)and bad cholesterol (LDL) .When you eat cholesterol-rich foods such as eggs, your liver compensates by producing less. It means that the egg contain good cholesterol and it won’t raise the bad cholesterol in blood which is actually the causing factor of cholesterol induced diseases especially heart diseases. The cholesterol which affect your health badly is the trans fat and saturated fat which is present in red meats, dairy products..

Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. But people with diabetes or other diseases, they can limit their intake to 3 eggs per week. Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to study, eating two eggs a day for six weeks increased HDL levels by 10%.

Coming to people who have diagnosed with high blood cholesterol and heart issues,as part of a heart-healthy dietary pattern,it is
recommended that eggs are either boiled, poached or scrambled, without using butter,oil or ghee because these are bad fats which again can raise up the cholesterol levels. It is also important to pay attention to the foods you eat along with eggs.Foods like refined white bread and cereals, butter, salt, and/or processed meats, like bacon
or sausages, which are not so good for our hearts.

An apple a day keeps the doctor away

Nutrifacts by Fathima

This red beauty is one of the most popular fruits in the world and are rich in vitamin C, fiber, minerals, and various antioxidants. You can have apples not only as a fruit but also as a snack in the middle of a busy day or eat them as a part of salads, smoothies, pies, and desserts. Apples makes stomach full and is low calorie fruit.Apples are extremely healthy for you, and eating them is associated with a reduced chance of certain serious illnesses, including diabetes and cancer. Apples are enriched with nutrients and a great way to stay healthy.

#1 On chewing an apple increases the production of saliva in your mouth, reducing the decaying of teeth and the number of bacteria. It also helps to remove the plaque trapped in the mouth.

#2 Apple is filled with soluble fiber, which control blood glucose levels. According to a study people who eat at least one apple a day are 28 percent less likely to have type 2 diabetes than those who do not consume apples.

#3 Apples keep the heart healthy as it contain fiber and phenolic compounds which makes the blood flow easily through the arteries and reduce cholesterol.

#4 To avoid gallstones, doctors prescribe a high-fiber diet that includes apples to help you regulate your weight and cholesterol levels. Apples have a very high fiber content making them one of the best choices for preventing gallstones.

#5 Apples can help to cure both the stomach problems of constipation and diarrhoea because of its high fiber content. The pectin fiber in apples can either pull water out of your colon to keep things moving along or absorb excess water from the stool to slow down the bowel. It also good for people who have irritable bowels and haemorrhoids.

#6 Apples are good for weight loss due to the fiber content. Eating apples before a meal provides high satiety value that makes people consume fewer calories and keep the belly full. It is also due to the water content too.

#7 Apple is a good detoxifier as it is rich in pectin, a soluble fiber that helps in eliminating toxins and bad cholesterol from the body. Apples also contain a naturally cleansing nutrient called malic acid that removes toxins from the blood.

#8 Apples prevent cataract as it is rich in antioxidants and also benefits for our skin by preventing tissue damage and keeps the skin young and glow.

#9 Apples are enriched with an antioxidant called quercetin. Recent studies have revealed that quercetin can help improve the immune system, particularly when stressed out.

#10 Individuals who consume fruit and other high-fiber foods such as apples could be safe from Parkinson’s disease. This disorder is caused by a deterioration of the brain’s nerve-producing dopamine cells.

To make the best of the fruit, it is advisable to eat the entire fruit, skin, and meat. If consumed daily of 2-3 servings per day apples can significantly improve your health. So, after knowing about all the benefits an apple can offer, make sure you do not forget to make them an inseparable part of your diet. So have it as a snack or add to your breakfast recipe like oatmeal or pancakes. Saying all the health benefits, red apple is the best.

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Does green tea really helps in weight loss?

Nutrifacts by Fathima

The answer is YES! but only if you follow a healthy eating pattern with less calorie diet and regular exercise. By not following a weight loss diet with unhealthy lifestyle, you cannot loose weight by drinking green tea. Drink green tea if you are having 100℅ willingness to loose weight. By just drinking green tea and eating calorie dense food and not doing any physical activity, it don’t works.

Apart from the weight loss benefits, green tea also helps to boost immunity, reduce dark circles, reduce blood sugar and cholesterol, for healthy skin, cleanses the body and reduce body ageing. All these benefits is due to the antioxidant it contain. Also they are rich in many vitamins and minerals. The antioxidant present is catechin which actually helps in burning fat.

If green tea are used for weight loss, try to drink during morning before doing your workouts. It means that drinking during night is bad for health. If you are drinking before exercise, it helps to get rid of unwanted fats from the body. Please avoid drinking before bed time because green tea contain little amount of caffeine too. This results in disturbing your sleep and also cause mood swings,anxiety, mental issues and neurological problems.And drinking after your meals is also not a good choice because it prevents from the absorption of nutrients.

Swapping your cup of coffee or tea with green tea is the best way to kick start your day. Regularly exercising and eating a healthy diet with plenty of vegetables are highly effective weight loss idea. Green tea used along with these methods may increase their positive results.