If you are experiencing joint pain or difficulty walking, it may be a sign of poor bone health and decreasing bone density. Fortunately, there are simple dietary changes that can help improve bone health. However, it’s important to remember that improving bone health requires a combination of a healthy diet, lifestyle changes, and physical activity. Here are some foods that can naturally boost bone health:

1. Dairy products such as milk, yogurt, and cheese are rich sources of calcium, which is crucial for strong bones. Consuming these foods in moderation can naturally improve bone density.

2. Leafy greens like kale, collard greens, and spinach are high in calcium and other minerals like magnesium, which are beneficial for bone health.

3. Fatty fish like salmon and sardines are not only high in calcium, but also vitamin D, which aids in calcium absorption. Additionally, they contain omega-3 fatty acids that reduce inflammation and support bone health.

4. Nuts and seeds like almonds, chia seeds, and sesame seeds are good sources of calcium, phosphorus, and magnesium.

5. Many foods are fortified with calcium and vitamin D, such as fortified orange juice, cereals, and plant-based milk alternatives like almond milk and soy milk.

6. Beans, lentils, and chickpeas provide calcium, magnesium, and other nutrients that support bone health.

7. Whole grains like brown rice, quinoa, and whole wheat contain magnesium and other vitamins and minerals that are important for bone health.

8. Fruits like oranges, kiwi, and strawberries are rich in vitamin C, which plays a role in collagen production and is essential for bone health.

9. Vegetables like broccoli, Brussels sprouts, and sweet potatoes contain nutrients that are beneficial for bone health, in addition to leafy greens.

10. Lean proteins found in lean meats, poultry, and tofu provide amino acids necessary for collagen production and overall bone health.

11. Eggs contain vitamin D, which is crucial for calcium absorption. The yolk is the part that contains vitamin D.

12. Prunes, also known as dried plums, are high in vitamin K and antioxidants that can benefit bone health.

13. Homemade bone broth is rich in minerals like calcium, magnesium, and phosphorus, which are beneficial for bone health.

14. Some studies suggest that the antioxidants in green tea can have a positive impact on bone health.

15. Fermented foods like yogurt, kefir, and sauerkraut contain probiotics that enhance nutrient absorption, including calcium.

People following a Ketogenic diet often rely on fats for fuel, but did you know that you can also enjoy certain fruits while staying on track with your dietary goals? The Ketogenic diet focuses on consuming high amounts of healthy fats and low levels of carbohydrates, which helps the body burn fat for energy. While fruits are typically limited on a keto diet due to their natural sugar content, there are some fruits that can be enjoyed in moderation due to their lower carbohydrate levels.

Citrus fruits, such as lemons, are a great option for those on a keto diet. They are low in carbs and packed with fiber and vitamin C. Citrus fruits can be added to salads or enjoyed as a healthy snack.

Berries are also a keto-friendly fruit choice. They have a relatively low carbohydrate content and are high in antioxidants. Berries are also a good source of vitamins and minerals, providing nourishment during the diet.

Avocados are a perfect choice for those following a keto diet. They are high in healthy fats, low in carbs, and also contain protein. Avocados are also rich in potassium and fiber, adding to their nutritional value.

Olives, despite being considered a fruit, have very low carbohydrate content and are high in healthy fats. They can be enjoyed as a snack or added to salads and various dishes.

Tomatoes have low levels of carbohydrates and can be included in a keto diet. They provide vitamins and minerals, including vitamin C and potassium.

Coconut products, such as coconut meat, coconut oil, and coconut milk, are all keto-friendly options. They are high in healthy fats and low in carbs, making them a great addition to the diet.

By incorporating these fruits into your Ketogenic diet, you can enjoy their nutritional benefits without compromising your dietary goals.

According to experts, avocado is recommended as an ideal first food for weaning babies. This is not only because it is rich in vitamins, but also because eating avocado slices can be a fun and engaging experience for children. Hena Nafis, a consultant nutritionist and expert in childhood obesity and weight management, explains that offering avocado as finger foods can provide a sense of independence for children and help them develop important motor skills such as hand-eye-mouth coordination. Consequently, the World Avocado Organization reached out to experts as part of its educational campaign in India to highlight the benefits of avocados for babies.

One of the unique aspects of avocado is its high content of healthy monounsaturated fatty acids, which play a crucial role in promoting the brain, nerve, and eye health of infants. Avocados are also rich in vitamins A, D, E, and K, which are essential for a child’s growth and development. Folate, found in avocados, supports healthy cell development, while vitamin E aids the immune system, heart, red blood cells, skin, and hair.

Additionally, avocados provide a significant amount of vitamin K, which is necessary for blood clotting and bone formation. Moreover, this nutrient-dense green fruit is also a great source of vitamin C, B6, B1, B5, B2, and B3.

In fact, experts argue that avocados contain more potassium than bananas and are also a good source of magnesium. Potassium is vital for various bodily functions, including a healthy nervous system, muscle function, immune system, and heart health. Furthermore, the high fiber content of avocados can support a baby’s digestive system.

To determine if an avocado is ready to eat, the World Avocado Organization advises gently squeezing it. If the avocado gives in slightly to the pressure, it should be ripe and ready to eat. While ripe avocados may be darker in color, this can vary, so it is best to assess ripeness based on the avocado’s texture as well as its color.

According to a study published in the journal PLoS One, the global obesity rate is rapidly increasing. It is projected that by 2040, more than 30% of males and 27% of females will be overweight, with 9.5% of males and 13.9% of females falling into the obese category. Additionally, a recent report by the World Obesity Federation indicates that by 2035, more than half of the world’s population will be overweight or obese, with the current rate already at 38%.

In light of these alarming statistics, it is crucial for us to seek ways to reduce weight and adopt healthier lifestyles. One major factor contributing to weight gain is our diet, making it important to carefully examine the foods we consume. Many individuals turn to dietary choices that promote overall health and well-being. However, it is crucial to understand that most diets provide short-term results and extreme weight loss, leading experts to advise against relying solely on dieting for weight loss. Each individual is unique, and diets are designed for specific purposes.

Among the various diets available, the “Low-fat diet” has gained significant attention due to its potential benefits. As we celebrate National Nutrition Week, let’s delve into the details of the Low-fat diet and how it can aid in weight loss, including which foods to include and avoid.

The Low-fat diet is a nutritional plan focused on reducing the consumption of fats, particularly saturated and trans fats. Its primary objective is to limit calorie intake from fat, which aids in achieving and maintaining a healthy body weight. This approach has been associated with numerous health benefits, including a reduced risk of heart disease, stroke, and specific types of cancer.

To follow a Low-fat diet, it is important to include fresh fruits and vegetables as they are low in fat and rich in essential vitamins, minerals, and dietary fiber. They should constitute a significant portion of this diet. Additionally, opting for lean sources of protein like skinless poultry, fish, beans, and legumes is recommended. These protein-rich foods contain lower amounts of saturated fats compared to red meat. Likewise, incorporating whole grains such as brown rice, quinoa, whole wheat pasta, and oats into your meals is beneficial due to their abundance of complex carbohydrates and fiber.

In addition to these foods, low-fat or fat-free dairy products like skim milk, low-fat yogurt, and reduced-fat cheese can be included in the Low-fat diet. These dairy options provide essential nutrients without the saturated fat found in full-fat equivalents. Sources of healthy fats like avocados, olive oil, and fatty fish (e.g., salmon, mackerel) can also be consumed in moderation as they are beneficial for heart health. It is important to consume nuts and seeds in moderation due to their calorie density, choosing unsalted and raw varieties.

In conclusion, with the rising rates of obesity, it is imperative to prioritize weight loss and embrace healthier lifestyles. While the Low-fat diet offers potential benefits, it is essential to personalize dietary choices according to individual needs. By adopting a Low-fat diet and incorporating its recommended foods, individuals can work towards achieving their weight loss goals while promoting overall well-being and health.

When following a low-fat diet, it is important to reduce or eliminate foods that are high in saturated and trans fats. These foods include fried foods, fatty cuts of meat, butter, lard, and processed snacks like chips and baked goods. It is also advisable to limit or reduce the consumption of full-fat dairy products such as whole milk, regular cheese, and cream.

In addition to these specific food choices, it is generally recommended to limit the intake of processed foods as they often contain hidden fats and additives. Careful reading of labels is necessary to identify and control the consumption of packaged snacks, fast food, and pre-packaged meals.

Foods that are high in sugar, as well as sugary beverages, should be completely avoided as they can lead to weight gain and other health issues. Alcoholic beverages and sugary drinks provide minimal nutritional value and are often packed with calories. If it is not possible to completely avoid these beverages, it is advisable to reduce their quantity and choose healthier alternatives such as water or herbal teas.

Schools in coastal districts are urging parents to send nutritious food for their children’s tiffin boxes, as they have observed that many of them are packed with unhealthy options like pizzas, burgers, french fries, instant noodles, bakery items, sausages, and other snacks. During meetings and through school apps, the school management has been reminding parents to include alternatives such as home-cooked food and fruits. In 2016, the Central Board of Secondary Education (CBSE) issued a circular instructing teachers to inspect students’ tiffin boxes for unhealthy food.

Surekha Bhat, the principal of Canara High School, emphasized the importance of packing only healthy or home-cooked food. She underlined that if a child has had a good breakfast, parents should provide fruits as snacks in their tiffin boxes. If the child missed breakfast, the same should be packed for the tiffin.

Sr Melissa, the principal of Mount Carmel Central School, mentioned that at the start of the academic year, during orientation sessions, parents are informed about the importance of sending healthy options like home-cooked food and fruits. Junk food is strictly prohibited.

Reshma Nayak Sujir, the principal of The Bharat Academy, Kuntikan, shared that students also play a role in educating their parents about healthy food choices. In school, children are educated about the difference between healthy and unhealthy foods. If parents pack junk food, the children inform them that it is not right. Teachers also monitor the food children bring to school, and if any junk food is found, they have discussions with parents and provide suggestions for healthy alternatives. Moreover, the school has a cafeteria that serves nutritious meals. It has been observed that children who consume more junk food tend to have behavioral problems compared to those who consume healthy food.

A parent with children studying at a private school in Moodbidri revealed that the school regularly sends reminder notes to parents every week, emphasizing the importance of packing healthy food. The school noticed that higher grade students, in particular, have been bringing instant noodles and other junk items in their tiffin boxes.

Achieving and maintaining healthy skin is a goal that many people strive for. While skincare products and routines are important, it’s crucial not to overlook the impact of nutrition. The saying “you are what you eat” rings true when it comes to the condition of your skin. Fruits, which are packed with vitamins, minerals, antioxidants, and hydration, can be particularly beneficial for promoting healthy skin. Here are some fruits that are considered best for achieving and maintaining healthy skin.

Berries: Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, especially vitamin C and anthocyanins. Antioxidants fight against free radicals, reducing oxidative stress and inflammation in the skin. This can help prevent premature aging and maintain a youthful appearance.

Citrus Fruits: Oranges, grapefruits, lemons, and limes are abundant in vitamin C, a powerful antioxidant that aids in collagen production. Collagen is crucial for skin elasticity, reducing the appearance of fine lines and wrinkles.

Papaya: This tropical fruit contains an enzyme called papain, which is known for its exfoliating properties. Regular consumption of papaya can help remove dead skin cells, resulting in a brighter complexion.

Watermelon: As its name suggests, watermelon is an excellent hydrator due to its high water content. Staying hydrated is essential for plump, youthful-looking skin.

Avocado: Rich in healthy fats, avocados help moisturize the skin from the inside out. They also contain vitamin E, which protects the skin from oxidative damage, supporting overall skin health.

Kiwi: Kiwi is a powerhouse of vitamin C, aiding in collagen synthesis and contributing to the skin’s firmness. It also contains vitamin E and vitamin K, which help maintain skin health.

Pomegranate: Packed with antioxidants and polyphenols, pomegranates can improve skin texture and elasticity while providing anti-inflammatory benefits.

Bananas: Bananas are a good source of vitamin B6 and vitamin C, both of which play a role in maintaining skin integrity. They also contain manganese, which supports collagen production.

Mango: High in beta-carotene and vitamin A, mangoes promote skin cell regeneration and contribute to a glowing complexion.

Apples: Apples contain quercetin, an antioxidant that combats inflammation. They also provide dietary fiber, which aids digestion and indirectly impacts skin health.

Grapes: The resveratrol found in grapes has been linked to various skin benefits, including protection against UV damage and the promotion of collagen production.

Tomatoes: Tomatoes are rich in lycopene, an antioxidant that may help protect the skin from sun damage. They also contain vitamin C, which supports collagen formation.

Sugar is often blamed for contributing to lifestyle diseases, but removing it completely from our diets can take away the enjoyment of food. Sugar is found in many of the foods and drinks we consume, making it difficult to find a suitable alternative. While alternative sweeteners promise fewer calories, they are usually highly processed and contain harmful chemicals.

Consuming excessive amounts of sugar can have negative effects on health, such as weight gain, obesity, insulin resistance, and an increased risk of Type 2 Diabetes. It can also lead to lifestyle disorders, including heart problems, liver issues, inflammation, and certain types of cancer. However, consuming sugar in moderation does not pose these risks.

Sugar substitutes, or artificial sweeteners, are often used as alternatives to sugar because they do not contain the same number of calories. While regulatory authorities consider them safe within specific limits, studies have indicated potential drawbacks and risks associated with their use. Some studies suggest that consuming artificial sweeteners may disrupt metabolic and blood sugar regulation, leading to increased cravings for calorie-dense foods and weight gain. Other studies have linked them to disturbances in digestion, appetite changes, and an increased risk of cancer. Common artificial sweeteners include Aspartame, Sucralose, Saccharin, Acesulfame Potassium (Ace-K), and Neotame. Even Stevia, a natural sweetener derived from the Stevia rebaudiana plant, goes through processing before consumption.

There is now increasing buzz around Monk fruit sugar as a natural sweetener derived from the monk fruit plant. The fruit is native to parts of China and Thailand and has been used in traditional Chinese medicine for its potential health benefits. Monk fruit sugar has gained popularity as a sugar substitute because it provides sweetness without adding calories. It contains natural compounds called Mogrosides, which are responsible for its sweet taste. Monk fruit sweetener is seen as a good option for those looking to reduce their sugar intake, manage blood sugar levels, or follow a low-calorie or low-carbohydrate diet.

One of the companies leading in the production of Monk fruit sugar in India is Trunativ, which sources its Monk fruit extract and combines it with Erythritol, a sugar alcohol with zero glycemic index. This blend is said to be a perfect 1:1 sugar replacer that can be used in beverages and desserts without any negative side effects or aftertaste.

Is Monk Fruit Sweetener Really Safe?

The use of monk fruit sweetener has gained popularity as a sugar substitute, but is it really safe? According to celebrity nutritionist Sandhya Gugnani, monk fruit sweetener was not approved as safe by the FDA until 2010. This sweetener is extracted from monk fruit and contains natural sugars, mainly fructose and glucose. Its sweetness comes from unique antioxidants called Mogrosides. Unlike most fruits, monk fruit sweetener does not contain fructose or glucose because Mogrosides are separated during the processing of the fruit juice. Monk fruit extract is sweeter than table sugar and is used as an ingredient in various food and drinks. It is calorie-free and also possesses antioxidant properties. While it may have potential health benefits, more research is required to fully understand its effects.

It is important to understand that while monk fruit sweetener is generally considered safe for most people when consumed in moderation, individual reactions and sensitivities may vary. It is always a good idea to read labels, be aware of potential allergens, and consult with a healthcare professional if you have specific dietary concerns or underlying health conditions before incorporating monk fruit sugar or any other sweetener into your diet.

A recent study has shown that there is an alarming increase in eating disorders among individuals under the age of 17. Health visits related to eating disorders have nearly doubled from 50,000 in 2018 to 100,000 in 2022. However, a major issue is the delayed diagnosis of these disorders. For example, picky eating in childhood is often dismissed by parents as a phase that the child will grow out of. But if this behavior persists and causes intense stress and anxiety in response to specific food textures, tastes, smells, or appearances, it could be an indication of Avoidant Restrictive Food Intake Disorder (ARFID). Unfortunately, ARFID is often not distinguished from picky eating, which puts many children and adults at risk of developing weight loss and malnutrition.

What is ARFID?
ARFID, also known as avoidant/restrictive food intake disorder, is characterized by restricted food intake. Unlike other eating disorders that are driven by negative self-image or the desire to change body weight, ARFID is primarily triggered by fear and anxiety surrounding food or the potential consequences of eating, such as choking incidents.

This fear and anxiety make it challenging for individuals with ARFID to consume a varied and balanced diet. They may also experience severe weight loss, lack of appetite, abnormal menstrual periods, stomach cramps/pain, constipation, lack of focus, low iron levels, or dizziness.

Causes of ARFID
The exact causes of ARFID are not well understood, but it is believed to be influenced by a combination of genetic, psychological, sensory, and environmental factors. Some individuals may have a genetic predisposition to sensory processing issues, which makes them more susceptible to aversions related to food textures and tastes. Traumatic experiences, such as choking incidents during childhood, can also trigger ARFID.

Children who are exposed to limited food options during early development or those who have restricted access to diverse foods in their environment may be at a higher risk of developing ARFID. Psychological factors like anxiety, obsessive-compulsive traits, and neurodevelopmental disorders could also contribute to the development of the disorder.

Impact on physical and mental health
ARFID can have serious consequences on physical health due to the limited range of foods consumed. Nutritional deficiencies, including insufficient intake of vitamins, minerals, and macronutrients, can lead to malnutrition, delayed growth and development (in children), weakened immune system, and gastrointestinal problems.

On a mental health level, individuals with ARFID may experience increased stress and anxiety when it comes to mealtime and social gatherings involving food. Avoiding these situations can result in social isolation, depression, and low self-esteem.

Addressing ARFID and minimizing its impact
Recognizing and understanding the effects of ARFID is crucial as it affects an individual’s lifestyle and nutritional levels. Multidisciplinary approaches, such as addressing sensory sensitivities, negative experiences, and emotional challenges, are necessary to address the dietary habits of individuals with ARFID. Therapies such as exposure therapy, trauma-focused therapy, cognitive-behavioral therapy, or dialectical behavioral therapy can help individuals cope with the factors affecting their nutritional levels and immune system.

To ensure individuals with ARFID meet their dietary requirements and expand their food choices, it is important to incorporate nutritional counseling into their treatment plan. Gradually introducing new foods and using techniques such as food chaining, which involve making small and incremental changes to food choices, can help expand their palate. Seeking guidance from a team of healthcare professionals, including mental health specialists and nutritionists, is advisable to provide the best support for individuals on their path to recovery, according to Laxman.

The takeaway
The key takeaway from this is that to minimize the stress and trauma associated with ARFID, it is essential to address both the challenges related to limited dietary options and the psychological aspects of food aversion. By gradually building a healthy relationship with food and raising awareness about the disorder, we can expedite the recovery process.