dietician_ritu_vaishkyaar

02/01/2025

Spinach is a nutritious leafy, green vegetable that may benefit skin, hair, bone health and many more.🌿

Spinach is a nutritious and plant-based source of iron, calcium, magnesium , and vitamins.

Benefits:-

-Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion.

-Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

-Diabetes management:- Spinach contains an antioxidant known as alpha-lipoic acid, which studies suggest lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes.

-Lowering blood pressure:-Due to its high potassium content
spinach may help reduce or manage high blood pressure.

Potassium can help reduce the effects of sodium in the body. Additionally, a low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake.

-Bone health:-Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture.

Adequate vitamin K consumption is important for good health. It acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.

-Promotes digestive regularity:-Spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract.

-Healthy skin and hair:-Spinach features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. A buildup of this oil can lead to acne. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair.

Additionally, iron deficiency is a common Source of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach.

*Everything is important to take in portion control*

17/11/2023

Do you like the kiwi 🥝??
Here the benefits:-
+Kiwi fruit is rich in lutein, which might help with age-related blindness. The body cannot synthesise lutein; therefore, eating fruits rich in lutein like kiwi might be recommended by doctors.

+Kiwi fruit is the source of serotonin that may help with better sleep. It may help with sleep disturbances, may help the onset of sleep and may reduce waking time.
Kiwifruit contains vitamin K, which plays a role in blood clotting and might also help in vitamin D absorption by the body.

+Kiwi contains a protein-dissolving enzyme that may help digest proteins.
Kiwifruit may help with depression.

+Kiwifruit is a rich source of potassium, which may help with kidney stones.
Kiwifruit may help in the absorption of iron; thereby it may be helpful for anaemia.

01/01/2023

Why do you need vitamin D? 

Vitamin D’s primary role is to help your body absorb calcium and phosphorous from food.
Both these minerals are essential for maintaining healthy bones. People who don’t get adequate amounts of vitamin D are at a heightened risk of developing weak and brittle bones.

Sources
-Salmon
-Milk
-Egg yolks
-Cod liver oil
Egg
-Yogurt
-Liver
-Orange juice
- Canned fish
-Cheese
-Soy milk
-Tuna
-Oily fish
-Sardine
-Orange
-Cereal
-Tofu
*The best Free sources is SUNLIGHT 🌞

12/12/2021

04/07/2021

Vitamin D is a steroid vitamin from a group of fat-soluble prohormones. Vitamin D and pregnancy are important together. Expecting mothers need to make sure they get the recommended amounts of vitamin D during pregnancy for both their own well being and the healthy development of their baby. The most significant compounds for human development are D2 and D3.
Why do I need Vitamin D during pregnancy?

Vitamin D is beneficial for your own personal health. Vitamin D now has extensive research supporting its role in immune function, healthy cell division, and bone health.

Vitamin D is necessary for the absorption and metabolism of calcium and phosphorus. Many studies are finding a connection between low serum vitamin D levels and an increased risk of certain types of cancers, autoimmune disease, neurological disease, insulin resistance, and cardiovascular disease.

Vitamin D invests in the well-being of your baby by supporting healthy bone development. Deficiency with vitamin D is also related to preeclampsia.

Adequate consumption of omega-3 fatty acids is vitally important during pregnancy as they are critical building blocks of fetal brain and retina. Omega-3 fatty acids may also play a role in determining the length of gestation and in preventing perinatal depression. The most biologically active forms of omega-3 fatty acids are docosahexaenoic acid and eicosapentaenoic acid, which are primarily derived from marine sources such as seafood and algae. Recent surveys, however, indicate that pregnant women in the United States and in other countries eat little fish and therefore do not consume enough omega-3 fatty acids, primarily due to concern about the adverse effects of mercury and other contaminants on the developing fetus. This review discusses the benefits of omega-3 fatty acid consumption during pregnancy and provides guidelines for obstetricians advising patients.
nutritioncoach # #❤❤

03/07/2021

Here the 3rd and 4th ❤️

Your body uses iron to make extra blood (hemoglobin) for you and your baby during pregnancy. Iron also helps move oxygen from your lungs to the rest of your body -- and to your baby's.

Getting enough iron can prevent a condition of too few red blood cells that can make you feel tired, called iron deficiency anemia. Having anemia can cause your baby to be born too small or too early.

What Foods Are High in Iron?

You can find iron in meat, poultry, and plant-based foods as well as in supplements. There are two types of iron in foods.

Heme iron is the type your body aborbs best. You get heme iron in beef, chicken, turkey, and pork.

 Nonheme iron is the other type, which you can find in beans, spinach, tofu, and ready-to-eat-cereals that have added iron

Vitamin B12: Cobalamin

Vitamin B12 is important for maintaining the health of your nervous system, but it’s also believed that when combined with folic acid during pregnancy, B12 supplements can help to prevent spina bifida and other spinal and central nervous system birth defects in your baby, too.
You can find B12 in fortified foods (soy or soy milk), fish, poultry, eggs, and milk and should aim for around 2.6 mcg (micrograms) per day, but using supplements to achieve this intake will help.
nutritioncoach # #❤❤ ❤️

03/07/2021

Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.

If You are not taking iodized salt, can Your baby still suffer from iodine
deficiency?
Yes. There is a loss of iodine during storing and cooking of iodized salt. To
ensure you meet your daily requirements, you need to take –
*2 tsp of iodized salt every day.
*2 glasses of milk / 2 katori of curd / 2 full boiled eggs with 1 katori of
spinach every day.
*Sprinkle salt on food after cooking. Add salt either in the later stages
of cooking or after cooking.
* Avoid storage of salt in hot an humid conditions, such as the
cooking area.
*Once opened, store salt in an airtight glass jar.
# #❤❤ ❤️

03/07/2021

Here ,the second one❤️

What Is Folic Acid?

Folic acid (or folate) is a B vitamin (B9) found mostly in dark green vegetables like broccoli and spinach, legumes such as beans and peas, and enriched grains.

What Are the Benefits of Folic Acid?

Women who are pregnant or trying to become pregnant should get at least 400 micrograms (0.4 milligrams) of folic acid daily before conception and for at least 3 months afterward. Studies show that this greatly reduces a baby's risk of serious neural tube defects.

nutritioncoach # #❤❤ ❤️

01/07/2021

Hey all!
I am currently in my final semester of Masters in Nutrition and Health Communication.To complete my masters degree,l have to do a social marketing campaign in a span of one week,starting today.I am doing the campaign on Essential nutrients for a Pregnant women .I will be posting interesting stuffs about the same this coming week.Kindly support by liking and sharing the posts so that it reaches more people.Thanks in advance!
😊 💕💕💕

10/11/2020