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Nutritionist Pooja Malhotra shares a post on her Instagram informing the nutritional values of potatoes. Know more about it. 

Potato: Nutritionist sheds some light on the nutritional values of potatoes; know here 

Do not blame it on 'aloo'. Nutritionist says potatoes are not as unhealthy as they are thought to be

Nutritionist Pooja Malhotra shares a post on her Instagram informing the nutritional values of potatoes. Know more about it.&nbsp;

Potatoes are the most versatile vegetables in almost every Indian household. They are consumed in different forms and can be cooked with any other vegetable. However, potatoes are blamed for being high in carbs and cause obesity, as when deep fried they are high in calories indeed.&nbsp;&nbsp;
Recently, nutritionist Pooja Malhotra shared a post on Instagram informing the nutritional values of potatoes and how they can be a healthier choice if consumed properly.&nbsp;
According to her, besides being rich in carbohydrates, potatoes are also rich in calories, fibre, potassium, vitamin C, vitamin B6, antioxidants and manganese.&nbsp;
Malhotra suggests combining potatoes with other vegetables to fulfil protein requirements. So, without any second thought, go ahead and relish your favourite aloo ki sabzi rather than eating french fries or packaged potato chips.
Also watch: <a href="https://www.editorji.com/lifestyle-news/health/study-links-potato-consumption-with-type-2-diabetes-find-out-1672485750851">Study links potato consumption with type 2 diabetes, find out!&nbsp;</a>

If you get into the habit of shorting your body of the nutrients it needs for too long, it will send you signals to consume better.

Warning Signs: How your body tells you which nutrients are deficient

Most people know that getting enough nutrients is important to their health, but nutrition can often be confusing.&nbsp;Here are the signals of deficiency and their corresponding nutrients that&nbsp;you should watch out for.&nbsp;

This is how your body tells you which nutrients are running low 

It is not always easy to follow a nutrient-rich balanced diet
Reckless eating for a day or two is fine but don't make it a habit!&nbsp;
If you short your body of nutrients regularly, it will send you signals
Listen to your body &amp; eat more of the missing nutrients to stay fit
//GFX Physical signs&nbsp;you&rsquo;re not getting enough nutrients
// HAIR FALL&nbsp;
Losing more than 100 strands a day? You may be low on iron
Consume more&nbsp;poultry, spinach, beans and cashews
// CONSTANT FATIGUE&nbsp;
Sleep, stress &amp; health ok but still feel fatigued? Check your vitamin D
Get some sunshine or eat tuna, mushroom &amp; fortified milk or cereal
// BURNING MOUTH
Burning sensation inside your mouth? B vitamins might be low
Eat beans, bananas &amp; fortified food or ask your doc for supplements
// DRY &amp; DULL SKIN
Moisturising but skin still dull &amp; dry? You might need more vitamin A
Load up on up green leafy veg&nbsp;&amp; orange-coloured fruit or veg
// RANDOM BRUISES&nbsp;
Noticing more bruises than normal? Your collagen might be too low
Boost vitamin C for more collagen, eat oranges, red pepper or kale
If you want to go for supplements, consult your doctor first!&nbsp;

If you get into the habit of shorting your body of the nutrients it needs for too long, it will send you signals to consume better. Learn about&nbsp;the signals and their corresponding nutrients that&nbsp;you should watch out for.&nbsp;

Most people know that getting enough nutrients is important to their health, but nutrition can often be confusing.&nbsp;And&nbsp;we would be lying to you and ourselves if we said that there aren&rsquo;t days or sometimes even weeks when it feels impossible to follow a nutrient-rich&nbsp;balanced&nbsp;diet.&nbsp;&nbsp;
Slip-ups&nbsp;happen to the most diligent and health-conscious of people. And while a day or two of reckless eating is not a big deal, the body&nbsp;has a way of letting you know when you&rsquo;re taking it too far!&nbsp;&nbsp;
If you get into the habit of shorting your body of the nutrients it needs for too long, it will send you signals to consume better. Luckily, you can reverse most of these&nbsp;issues by&nbsp;just&nbsp;eating&nbsp;a little&nbsp;more of the nutrient.&nbsp;&nbsp;
Here are the signals and their corresponding nutrients that&nbsp;you should watch out for.&nbsp;
<h3>HAIR FALL&nbsp;</h3>
If you're losing an unusually large amount of hair, that is more than 100 strands a day, this may be a signal&nbsp;that you are low on iron. An iron&nbsp;deficiency is actually very common. Get a quick test from your doctor and consume more&nbsp;poultry, spinach, beans and cashew to combat low iron levels.&nbsp;&nbsp;
Also Watch&nbsp;<a href="https://www.editorji.com/story/tips-to-prevent-iron-deficiency-1608189352050">Tips to prevent iron deficiency</a>
<h3>CONSTANT FATIGUE&nbsp;</h3>
There are many reasons behind tiredness or fatigue. But if you&rsquo;re not sick,&nbsp;are&nbsp;getting enough sleep, are&nbsp;not stressed out and still feel drained of energy, it&rsquo;s time&nbsp;to check your vitamin D levels. This sunshine vitamin is not available in most foods.&nbsp;If you don&rsquo;t soak in the sun very often, you should add tuna, mushrooms and vitamin D-fortified foods like milk and cereal to your diet.&nbsp;&nbsp;
<h3>BURNING MOUTH&nbsp;</h3>
If you feel as if your gums, lips, the inside of your cheek, or roof of your mouth are burning, it could be&nbsp;a&nbsp;deficiency&nbsp;of B vitamins.&nbsp;A lack of&nbsp;B vitamins like folate, thiamine, and B6 can even give you a dry mouth. To get more B6, eat beans, bananas and fortified cereals or ask your doctor for a supplement.&nbsp;&nbsp;
<h3>DRY SKIN&nbsp;&nbsp;</h3>
If you&rsquo;re moisturising to your heart&rsquo;s content but feel like your skin is always naturally pale and dry, chances are you need more vitamin A. This vitamin helps&nbsp;maintain the tissues that cover every surface of your body. If you want more vitamin A, load up on green leafy veggies, orange-coloured fruit and veg like&nbsp;apricots or carrots.
<h3>RANDOM BRUISES&nbsp;</h3>
Collagen is the main structural protein in the body's connective tissues.&nbsp;It&rsquo;s also the most common protein in your body. So, if you are noticing more bruises than usual on your body for no reason, your collagen levels might be too low. Vitamin C is the key element in collagen, so eat more oranges, red peppers or kale to keep your collagen in check.&nbsp;&nbsp;
Watch More&nbsp;<a href="https://www.editorji.com/story/all-you-need-to-know-about-foods-that-help-boost-collagen-production-1614160415414">All you need to know about foods that help boost collagen production</a>
Whole foods are a fantastic source of many nutrients, but if you want to go for supplements, you should consult your doctor before taking the plunge!&nbsp;&nbsp;

A mineral that the body only needs in small amounts but is essential for the working of hundreds of enzymes, zinc is an important part of your diet.&nbsp;
It helps cell growth, synthesizes proteins and plays a vital role in supporting a healthy immune system. Harvard recommends&nbsp;that adult women should consume 8mg of zinc per day, while for adult men the recommended daily allowance (RDA) is 11mg.&nbsp;
Being a key helper in helping immune cells, even a mild deficiency can weaken your immunity, so here are some foods rich in zinc!&nbsp;
Shellfish such as oysters, crab and lobster and the best sources of zinc. Incorporate any of them in your diet once a week to get your fill.&nbsp;
If you start your morning with oats, you'll be happy to know that they are another good source of this mineral with one serving taking care of half of your day's zinc needs.
Add some pumpkin seeds to this mix and you have your zinc needs for the day sorted.
If you love nuts, have some cashews or almonds or both! While cashews are a richer source of zinc, almonds also offer a decent amount.&nbsp;
One of the most versatile and nutritious veggie foods, chickpeas are also rich in zinc. So make some hummus or have a plate of chhole masala!&nbsp;

Immunity essentials: Zinc-rich foods to add to your diet

Zinc is an essential mineral for your body&nbsp;
Helps cell growth, synthesises protein &amp; supports immune system
Even a mild zinc deficiency can weaken your immunity&nbsp;
Oysters, crab and lobster are the best sources of zinc&nbsp;
One serving of oats can take care of half of your daily zinc needs
Nuts like cashews&nbsp;&amp; even almonds are a rich source of zinc&nbsp;
A versatile food, chickpeas too can be a great zinc addition

A mineral that the body only needs in small amounts but is essential for the working of hundreds of enzymes, zinc is an important part of your diet.&nbsp;

A mineral that the body only needs in small amounts but is essential for the working of hundreds of enzymes, zinc is an important part of your diet.&nbsp;
It helps cell growth, synthesizes proteins and plays a vital role in supporting a healthy immune system. Harvard Health recommends&nbsp;that adult women should consume 8mg of zinc per day, while for adult men the recommended daily allowance (RDA) is 11mg.&nbsp;
Being a key helper in building immune cells, even a mild deficiency of this mineral can weaken your immunity, so here are some foods rich in zinc!&nbsp;
Shellfish such as oysters, crab and lobster are the best sources of zinc. Incorporate any of them in your diet once a week to get your fill.&nbsp;
If you start your morning with oats, you'll be happy to know that they are another good source of this mineral with one serving taking care of half of your day's zinc needs.
Add some pumpkin seeds to this mix and you have your zinc needs for the day sorted.
If you love nuts, have some cashews or almonds or both! While cashews are a richer source of zinc, almonds also offer a decent amount.&nbsp;
One of the most versatile and nutritious veggie foods, chickpeas are also rich in zinc. So make some hummus or have a plate of chhole masala!&nbsp;

You can call them nutritional partners in crime or just best friends supporting&nbsp;each other. But scientific analysis has confirmed that there are several nutrients pair that just work well together.&nbsp;In order to make sure you&rsquo;re getting the most absorption from each, you should try to eat them&nbsp;in the same meal.&nbsp;&nbsp;
Here are some such known food pairings that&nbsp;will optimise your body&rsquo;s power to&nbsp;absorb these nutrients well.&nbsp;&nbsp;
Vitamin C + Plant-Based Iron&nbsp;&nbsp;
Vitamin C boosts the absorption of iron from plant-based food sources. Also called non-heme&nbsp;iron, you can&nbsp;find&nbsp;this nutrient in&nbsp;beans, lentils, nuts, seeds, tofu or spinach. Chemically speaking, vitamin C&nbsp;which you can get from chilli peppers&nbsp;or&nbsp;citrus fruits,&nbsp;creates&nbsp;a soluble bond with non-heme&nbsp;iron,&nbsp;turning it into a form that&rsquo;s&nbsp;easier&nbsp;for your intestines to absorb.&nbsp;
So, keep on sprinkling some lemon juice over your dal or spinach salads!&nbsp;
Calcium + Vitamin D&nbsp;&nbsp;
Research has shown that vitamin D helps transport calcium through the intestinal cells, thereby boosting&nbsp;absorption. Without the sunshine vitamin, you will only be able to absorb about&nbsp;10 to 15 per&nbsp;cent of the calcium&nbsp;you eat, as per a World Journal of Gastroenterology report.&nbsp;
So, pair your calcium-heavy vegetables like broccoli, collard&nbsp;or beet greens with&nbsp;some&nbsp;salmon, tuna or mushrooms, all of which are rich in vitamin D.&nbsp;&nbsp;
Vitamin D + Magnesium&nbsp;&nbsp;
The bond between vitamin D and magnesium is mutually beneficial, finds an American Journal of Therapeutics study. While vitamin D&nbsp;increases intestinal absorption of the cell-repairer magnesium, the mineral returns&nbsp;the favour helping your skin absorb more vitamin D from the sun&rsquo;s rays.&nbsp;
Power up on this BFF combo by eating your salmon or mushrooms with crunchy almonds or pumpkin seeds.&nbsp;&nbsp;
Protein + Carbohydrates&nbsp;
The friendship between protein and carbohydrates is all about balance. Your body breaks down carbs fairly quickly and easily&nbsp;which can lead to insulin resistance over time. Eating protein alongside, which breaks down slower,&nbsp;helps stabilize your blood sugar.&nbsp;
To get the&nbsp;maximum&nbsp;benefit, pair a complex carb like whole grains or&nbsp;fibre-rich&nbsp;veggies&nbsp;with&nbsp;a lean protein like white flesh fish or white meat poultry.&nbsp;
Curcumin&nbsp;+&nbsp;Piperine&nbsp;
You might be aware of the immunity-boosting benefits of&nbsp;curcumin, the main compound in turmeric. But did you know that you can improve this amazing antioxidant&rsquo;s&nbsp;properties by adding some black pepper to the mix?&nbsp;Piperine&nbsp;in black pepper&nbsp;increases the bioavailability of curcumin by about&nbsp;2,000 per cent, found a study in the journal Foods.&nbsp;&nbsp;
Most of us already consume both black pepper and turmeric in our&nbsp;kaadhas&nbsp;or turmeric milk so this one is really not that&nbsp;surprising!&nbsp;&nbsp;
Interestingly, there are many&nbsp;such food pairings&nbsp;that you&rsquo;re probably already consuming!&nbsp;Now, scientific findings&nbsp;confirm the wisdom of&nbsp;our age-old recipes&nbsp;that&nbsp;are often smarter than we realise.&nbsp;&nbsp;

Want to get the most nutrition from every meal? Eat these foods together

You can call them nutritional partners in crime or just best friends supporting&nbsp;each other. But scientific analysis has confirmed that there are several nutrients pair that just work well together.&nbsp;In order to make sure you&rsquo;re getting the most absorption from each, you should try to eat them&nbsp;in the same meal.&nbsp;&nbsp;
Here are some such known food pairings that&nbsp;will optimise your body&rsquo;s power to&nbsp;absorb these nutrients well.&nbsp;&nbsp;
Vitamin C + Plant-Based Iron&nbsp;&nbsp;
Vitamin C boosts the absorption of iron from plant-based food sources. Also called non-heme&nbsp;iron, you can&nbsp;find&nbsp;this nutrient in&nbsp;beans, lentils, nuts, seeds, tofu or spinach. Chemically speaking, vitamin C&nbsp;which you can get from chilli peppers&nbsp;or&nbsp;citrus fruits,&nbsp;creates&nbsp;a soluble bond with non-heme&nbsp;iron,&nbsp;turning it into a form that&rsquo;s&nbsp;easier&nbsp;for your intestines to absorb.&nbsp;
So, keep on sprinkling some lemon juice over your dal or spinach salads!&nbsp;
Calcium + Vitamin D&nbsp;&nbsp;
Research has shown that vitamin D helps transport calcium through the intestinal cells, thereby boosting&nbsp;absorption. Without the sunshine vitamin, you will only be able to absorb about&nbsp;10 to 15 per&nbsp;cent of the calcium&nbsp;you eat, as per a World Journal of Gastroenterology report.&nbsp;
So, pair your calcium-heavy vegetables like broccoli, collard&nbsp;or beet greens with&nbsp;some&nbsp;salmon, tuna or mushrooms, all of which are rich in vitamin D.&nbsp;&nbsp;
Vitamin D + Magnesium&nbsp;&nbsp;
The bond between vitamin D and magnesium is mutually beneficial, finds an American Journal of Therapeutics study. While vitamin D&nbsp;increases intestinal absorption of the cell-repairer magnesium, the mineral returns&nbsp;the favour helping your skin absorb more vitamin D from the sun&rsquo;s rays.&nbsp;
Power up on this BFF combo by eating your salmon or mushrooms with crunchy almonds or pumpkin seeds.&nbsp;&nbsp;
Protein + Carbohydrates&nbsp;
The friendship between protein and carbohydrates is all about balance. Your body breaks down carbs fairly quickly and easily&nbsp;which can lead to insulin resistance over time. Eating protein alongside, which breaks down slower,&nbsp;helps stabilize your blood sugar.&nbsp;
To get the&nbsp;maximum&nbsp;benefit, pair a complex carb like whole grains or&nbsp;fibre-rich&nbsp;veggies&nbsp;with&nbsp;a lean protein like white flesh fish or white meat poultry.&nbsp;
Curcumin&nbsp;+&nbsp;Piperine&nbsp;
You might be aware of the immunity-boosting benefits of&nbsp;curcumin, the main compound in turmeric. But did you know that you can improve this amazing antioxidant&rsquo;s&nbsp;properties by adding some black pepper to the mix?&nbsp;Piperine&nbsp;in black pepper&nbsp;increases the bioavailability of curcumin by about&nbsp;2,000 per cent, found a study in the journal Foods.&nbsp;&nbsp;
Most of us already consume both black pepper and turmeric in our&nbsp;kaadhas&nbsp;or turmeric milk so this one is really not that&nbsp;surprising!&nbsp;&nbsp;
Interestingly, there are many&nbsp;such food pairings&nbsp;that you&rsquo;re probably already consuming!&nbsp;Now, scientific findings&nbsp;confirm the wisdom of&nbsp;our age-old recipes&nbsp;that&nbsp;are often smarter than we realise.&nbsp;&nbsp;

Want to get the highest nutrition from your meals? Eat these foods together 

Science has confirmed that some nutrients work much better in pairs
Vitamin C boosts the&nbsp;absorption of iron from plant-based sources
Vitamin D helps transport calcium through the intestinal cells
Vitamin D boosts&nbsp;magnesium absorption; Mg helps skin get more&nbsp;vit&nbsp;D
Protein &amp; carbs&nbsp;balance out each other to stabilise your blood sugar
Piperine&nbsp;increases the&nbsp;bioavailability&nbsp;of curcumin&nbsp;by 2,000%
Scientists continue to confirm the wisdom of many age-old recipes!&nbsp;

You can call them nutritional partners in crime or just best friends supporting&nbsp;each other. But scientific analysis has confirmed that there are several nutrients pair that just work well together.

You can call them nutritional partners in crime or just best friends supporting&nbsp;each other. But scientific analysis has confirmed that there are several nutrients pair that just work well together.&nbsp;In order to make sure you&rsquo;re getting the most absorption from each, you should try to eat them&nbsp;in the same meal.&nbsp;&nbsp;
Here are some such known food pairings that&nbsp;will optimise your body&rsquo;s power to&nbsp;absorb these <a href="https://www.editorji.com/story/kiwis-are-power-packed-sources-of-nutrients-1608112012494" target="_blank">nutrients</a> well.&nbsp;&nbsp;
Vitamin C + Plant-Based Iron&nbsp;&nbsp;
Vitamin C boosts the absorption of iron from plant-based food sources. Also called non-heme&nbsp;iron, you can&nbsp;find&nbsp;this nutrient in&nbsp;beans, lentils, nuts, seeds, tofu or spinach. Chemically speaking, vitamin C&nbsp;which you can get from chilli peppers&nbsp;or&nbsp;citrus fruits,&nbsp;creates&nbsp;a soluble bond with non-heme&nbsp;iron,&nbsp;turning it into a form that&rsquo;s&nbsp;easier&nbsp;for your intestines to absorb.&nbsp;
So, keep on sprinkling some lemon juice over your dal or spinach salads!&nbsp;
Calcium + Vitamin D&nbsp;&nbsp;
Research has shown that <a href="https://www.editorji.com/story/vitamin-d-deficiency-may-up-covid-risk-eat-these-foods-to-stay-safe-1599289868929" target="_blank">vitamin D</a> helps transport calcium through the intestinal cells, thereby boosting&nbsp;absorption. Without the sunshine vitamin, you will only be able to absorb about&nbsp;10 to 15 per&nbsp;cent of the calcium&nbsp;you eat, as per a World Journal of Gastroenterology report.&nbsp;
So, pair your calcium-heavy vegetables like broccoli, collard&nbsp;or beet greens with&nbsp;some&nbsp;salmon, tuna or mushrooms, all of which are rich in vitamin D.&nbsp;&nbsp;
Vitamin D + Magnesium&nbsp;&nbsp;
The bond between vitamin D and magnesium is mutually beneficial, finds an American Journal of Therapeutics study. While vitamin D&nbsp;increases intestinal absorption of the cell-repairer magnesium, the mineral returns&nbsp;the favour helping your skin absorb more vitamin D from the sun&rsquo;s rays.&nbsp;
Power up on this BFF combo by eating your salmon or mushrooms with crunchy almonds or pumpkin seeds.&nbsp;&nbsp;
Protein + Carbohydrates&nbsp;
The friendship between protein and carbohydrates is all about balance. Your body breaks down carbs fairly quickly and easily&nbsp;which can lead to insulin resistance over time. Eating protein alongside, which breaks down slower,&nbsp;helps stabilize your blood sugar.&nbsp;
To get the&nbsp;maximum&nbsp;benefit, pair a complex carb like whole grains or&nbsp;fibre-rich&nbsp;veggies&nbsp;with&nbsp;a lean protein like white flesh fish or white meat poultry.&nbsp;
Curcumin&nbsp;+&nbsp;Piperine&nbsp;
You might be aware of the immunity-boosting benefits of&nbsp;curcumin, the main compound in turmeric. But did you know that you can improve this amazing antioxidant&rsquo;s&nbsp;properties by adding some black pepper to the mix?&nbsp;Piperine&nbsp;in black pepper&nbsp;increases the bioavailability of curcumin by about&nbsp;2,000 per cent, found a study in the journal Foods.&nbsp;&nbsp;
Most of us already consume both black pepper and turmeric in our&nbsp;kaadhas&nbsp;or turmeric milk so this one is really not that&nbsp;surprising!&nbsp;&nbsp;
Also Read:&nbsp;<a href="https://www.editorji.com/story/protein-week-500-nutritionists-suggest-ways-to-improve-indian-diet-1595935554954" target="_blank">Protein Week: 500+ nutritionists suggest ways to improve Indian diet</a>
Interestingly, there are many&nbsp;such food pairings&nbsp;that you&rsquo;re probably already consuming!&nbsp;Now, scientific findings&nbsp;confirm the wisdom of&nbsp;our age-old recipes&nbsp;that&nbsp;are often smarter than we realise.&nbsp;&nbsp;

Coconut water has many health benefits. Coconut water contains natural enzymes, nutrients and minerals, making it an important summer refreshment.

Coconut water: Health benefits of this naturally occurring energy drink

Coconut water is the only cool refreshment you need this summer! It has a&nbsp;plethora of benefits, making it a must-have drink to beat the heat.

Coconut water: A refreshing drink with a plethora of benefits

Coconut water is a naturally&nbsp;occurring&nbsp;energy drink. Coconut water is the juice found in the center of a young, green coconut.&nbsp;Coconut water contains several minerals and nutrients that have many health benefits.&nbsp;

Coconut water is a refreshing tropical drink that many fitness enthusiasts swear by! Its natural electrolytes make it a great energy drink that can be safely consumed on the regular. Coconut water is the juice found in the centre of a young, green coconut. As the coconut ripens and its&nbsp;colour changes to dark brown, some of the&nbsp;coconut water solidifies to form the soft white coconut meat.&nbsp;
The tropical drink contains many natural enzymes, nutrients and minerals like potassium and magnesium, making it a lot healthier than aerated energy drinks. Apart from quenching your thirst during the hot summer months, coconut water additionally comes with a plethora of health benefits.
Helps prevent kidney stones
Kidney stones form when calcium,&nbsp;oxalate and other compounds combine to form crystals in the urine. Researchers at National Center for Biotechnology Institute in the United States suggest that coconut water&nbsp;may prevent kidney stones by reducing crystal formation.
Improves digestion
Coconut water is rich in fibre and magnesium content, both of which are essential for bowel movement. Fibre in the diet is crucial for healthy digestion as it aids the movement of water through the system. And magnesium relaxes the body muscles to relieve constipation.
Antioxidant properties
Coconut water contains antioxidants that protect the cells of the body from damage caused by free radicals. Free radicals are the atoms in the body&rsquo;s cells that are unstable and share electrons with other atoms. When there are too many free radicals, the body enters a state of oxidative stress, which can damage your cells and increase disease risk.
Benefits against diabetes
Researchers at the National Center for Biotechnology Institute of the United States of America&nbsp;conducted a study on diabetic rats by giving them coconut water. This study suggested that coconut water may help to improve blood sugar levels as the subjects showed long-term blood sugar control. It is also a good source of magnesium which can increase insulin sensitivity and reduce blood sugar levels. &nbsp;
&nbsp;

While it is possible to survive on a zero-carb diet, it is not an optimal choice as carbs form a critical component of a balanced diet.

God carbs and bad carbs: Know all about carbohydrates

Carbs have a bad reputation and are generally considered to be harmful. But there are two types of carbs- the good ones and the bad ones. So distinguish between them right, to get the best ones in. 

Nope, not all carbs are bad!

Carbohydrates have a bad reputation next to all the other nutrients. They tend to take the blame when people gain weight &ndash; but are they the true culprit?

Carbohydrates have a bad reputation next to all the other nutrients. They tend to take the blame when people gain weight &ndash; but are they the true culprit? To begin with, it is important to distinguish between the two major types of carbs- the complex or the good carbs and the simple or the bad carbs.
The good carbs
Good carbs are found naturally in plant-based foods. They are packed with nutritional layers like bran and fiber, making them slower to digest. Slower digestion leads to slower but more consistent release of glucose, thereby preventing a sudden spike in blood sugar. They are also responsible for promoting a healthy digestive system and metabolism.
Foods rich in good carbs
<ul>
<li>Legumes such as lentils, beans, and peas</li>
<li>Fruits and vegetables with edible skin or seeds</li>
<li>Nuts and seeds</li>
<li>Whole grains such as quinoa and oats&nbsp;</li>
<li>Brown rice, bread, and cereals made of whole grains&nbsp;</li>
</ul>
Also watch:&nbsp;<a href="https://www.editorji.com/lifestyle-news/food/want-to-eat-healthy-let-this-new-scientific-food-compass-be-your-guide-1635397927046">Want to eat healthy? Let this new scientific Food Compass be your guide</a>
The Bad carbs
These are carbohydrates that have many of their necessary nutrients removed. Simple carbs are digested quickly causing spikes in blood sugar and making you feel hungry sooner. The short-lived fullness leads to overeating, weight gain, and conditions like diabetes and high blood pressure.
Foods rich in bad carbs
<ul>
<li>Starchy vegetables like potatoes, yams, corn and butternut squash</li>
<li>Sweeteners like white sugar, honey and maple syrup</li>
<li>Chips, fries and crackers</li>
<li>Pastries, cookies and cakes</li>
<li>Beers, sodas and sugary drinks</li>
</ul>
The bottom line
While it is possible to survive on a zero-carb diet, it is not an optimal choice as carbs form a&nbsp;critical component of a balanced diet. So, instead of avoiding them entirely, it is better to focus on the naturally occurring complex carbs and steer clear of processed and starchy foods.
Also watch:&nbsp;<a href="https://www.editorji.com/lifestyle-news/food/what-are-processed-foods-realistic-tips-to-reduce-your-processed-food-intake-1632896711103">What are processed foods? Realistic tips to reduce your processed food intake</a>

According to estimates, nearly 1 billion people globally have low blood levels of vitamin D.

Vitamin D Deficiency Symptoms: warning signs to check for low vitamin D levels

According to estimates, nearly 1 billion people&nbsp;globally&nbsp;have low blood levels of vitamin&nbsp;D. Here are the warning signs to look out for.&nbsp;

The D-factor: how to check if your body is running low on vitamin D

Your body can make vitamin D from sunlight but we just don't get enough!
Many are living with a&nbsp;vit&nbsp;D deficiency without even realising it
Globally, 1 billion people have low&nbsp;blood levels of vitamin&nbsp;D
GFX // Risk factors for vitamin D deficiency
Low vit&nbsp;D warning signs are subtle but you can watch out for these!
GFX //&nbsp;Bone and back pain
Vit&nbsp;D regulates calcium in the body making it essential for bone health
Low vit&nbsp;D can hamper bone density and cause bone or back pain&nbsp;
GFX&nbsp;//&nbsp;Muscle weakness or cramps&nbsp;
Muscle weakness is a common symptom in people with low vit&nbsp;D
Deficiency may also increase instances of muscle cramping
GFX&nbsp;//&nbsp;Fatigue or tiredness
77% with low vit&nbsp;D reported fatigue or tiredness in a study
Increasing the vitamin's intake may help reduce severity of fatigue
GFX&nbsp;//&nbsp;Mood changes
A depressive mood may be a sign of vitamin D deficiency
Study linked late-life depression with a vitamin D deficiency
Increasing vit&nbsp;D may help people with mild or seasonal depression

According to estimates, nearly 1 billion people&nbsp;globally&nbsp;have low blood levels of vitamin&nbsp;D.

Your body can make vitamin D from cholesterol when your skin is exposed to sunlight. But most of us just don&rsquo;t get enough sun exposure in the day for our body to produce enough of this sunshine vitamin. As a result, many adults are living with a vitamin D deficiency without even getting to know about it.&nbsp;&nbsp;
According to estimates, nearly 1 billion people&nbsp;globally&nbsp;have low blood levels of vitamin&nbsp;D.&nbsp;But some people are at a higher risk of being deficient. This includes:&nbsp;
<ul>
<li>People with dark skin&nbsp;</li>
<li>Those aged over 50 years&nbsp;</li>
<li>Being obese or overweight&nbsp;</li>
<li>Eating a diet lacking in fish or dairy&nbsp;</li>
<li>People with kidney or liver disease&nbsp;</li>
</ul>
SEE MORE <a href="https://www.editorji.com/story/not-enough-evidence-to-say-vitamin-d-prevents-covid-19-experts-1608208442343">Not enough evidence to say Vitamin D prevents Covid-19: experts </a>
The warning signs&nbsp;indicating&nbsp;low vitamin D levels are generally subtle.&nbsp;Here&rsquo;s&nbsp;a&nbsp;handy guide&nbsp;to&nbsp;some symptoms&nbsp;worth keeping in mind.&nbsp;
Bone and back pain&nbsp;
A regulator of calcium and phosphate in the body, vitamin D is essential to maintaining good bone health.&nbsp;Lack of vitamin D can lead to low bone&nbsp;mineral density.&nbsp;This is why&nbsp;bone pain and lower back pain&nbsp;can be&nbsp;common signals of inadequate levels of the vitamin.&nbsp;&nbsp;
Muscle weakness or cramps&nbsp;
A study in the&nbsp;Western Journal of Medicine found that muscle weakness is common in people with low vitamin D levels&nbsp;but thankfully,&nbsp;weakness or&nbsp;pain&nbsp;in the muscles&nbsp;could be reversed by improving intake. Additionally, a deficiency can also increase instances of muscle cramping.
Fatigue or tiredness&nbsp;
More than 77 per cent of people with low vitamin D levels reported feeling fatigued or&nbsp;constantly&nbsp;tired in a study published in the North American Journal of Medical Sciences.&nbsp;Some research has also&nbsp;shown that&nbsp;increasing your intake could reduce the severity of fatigue.&nbsp;&nbsp;
Mood changes&nbsp;
Research&nbsp;has shown&nbsp;that a depressive mood may be a sign of vitamin D deficiency.&nbsp;A study in the Journal of Affective Disorders linked late-life depression with the deficiency.&nbsp;Other studies including one in the journal Nutrients found that giving vitamin D to people with low levels of depression, especially seasonal depression, resulted in positive outcomes.
If you notice these symptoms in your body then a blood test for vitamin D might be in order!
SEE MORE&nbsp;<a href="https://www.editorji.com/story/sunshine-vitamin-foods-that-boast-of-vitamin-d-1598924690874">Sunshine vitamin: foods that boast of vitamin D&nbsp;</a>

Iron is a nutrient that is essential to synthesize hemoglobin in the body. Hemoglobin is a molecule that carries oxygen from the lungs to the body's tissues.

Importance of iron in the human body: Foods which contain higher amount of iron

Iron is a nutrient that is essential to synthesise hemoglobin, a molecule that carries oxygen&nbsp;from the lungs to the body's tissues. Lack of iron can cause&nbsp;fatigue, heart palpitation, pale skin and breathlessness.

Feeling fatigued or breathless? Iron rich foods might be the answer to your prayers

Iron is a nutrient that is essential to synthesise hemoglobin, a molecule that carries oxygen&nbsp;from the lungs to the body's tissues. Lack of iron can cause&nbsp;fatigue, heart palpitation, pale skin and breathlessness.

Iron is a nutrient that plays many important roles in your body, including keeping you healthy and full of energy. It is vital for the proper functioning of hemoglobin, which&nbsp;is a protein molecule in red blood cells responsible for carrying oxygen from the lungs to the body's tissues. Hence, iron is essential to synthesize sufficient hemoglobin in your body.
On average, a person who menstruates needs more iron in their diet as blood contains about 70% of iron. Pregnant women require a lot more iron in their diet to avoid the risk of premature birth and low birth weight.
Other benefits of iron include improved gastrointestinal processes, a better immune system and optimal regulation of body temperature. These benefits usually go unnoticed until deficiency of iron in food causes fatigue, heart palpitation, pale skin and breathlessness.
Foods rich in iron
Legumes: Rich in iron, vitamin B and vitamin C, these nutrients are essential to produce hemoglobin in the body. A cup of cooked legumes can provide up to 6 milligrams of iron which is nearly 37% of the total daily requirement of iron by the body.
Beetroot: Beetroot is rich in iron, vitamin B and C, all of which are essential for hemoglobin synthesis. It is also a good source of potassium and helps control&nbsp;high blood pressure.
Spinach: One of the best sources of iron, spinach is really good for immunity. It is also rich in calcium, sodium and phosphorus which reduce&nbsp;oxidative stress and blood pressure levels.
Tofu: Tofu is an interesting plant-based source of iron. It also contains other nutrients like vitamin B and potassium which are essential for a healthy life.
Potatoes: Rich source of iron, one medium-sized potato contains approximately 3.2 mg of iron in it. This means that one potato a day can fulfill around 12% of your daily iron intake.

According to Harvard Health, the Recommended Daily Allowance (or RDA) is at least 0.8 grams of protein per kilogram of your body weight.

How much protein do you need? How to tell if you’re eating enough protein

All nutrients are important but there&rsquo;s one that arguably gets way more limelight than the rest. Yes, we&rsquo;re talking about protein. Here's how you can tell if you're getting enough of this macronutrient&nbsp;or not!&nbsp;

How much protein do you need? Here’s how to tell if you’re getting enough

We've all heard about the vitality of protein as a macronutrient
Considering factors like age, sex &amp; activity level is also important
Swelling&nbsp;of the&nbsp;abdomen, legs, feet &amp; hands could signal low protein
Brittle or thin hair, nails &amp; flaky or dry skin? Check your protein intake
Keep falling and staying sick? Low protein could be hindering recovery
Protein in food is what helps keep you satiated for longer&nbsp;
How much protein do you need to eat daily?
Recommended Daily Allowance for Protein 0.8 gm per kg of body weight Weight = 60 kg Protein RDA&nbsp;= 0.8 x 60 = 48 gm
Optimal Protein Intake 15% to 25% of total daily calories
What are the signs&nbsp;to check if you're low on protein?
Healthy food sources of protein Tuna, salmon or trout Turkey or chicken Greek yoghurt Cottage cheese Beans Milk Nuts &amp; Seeds

Are you eating enough protein for your body and activity levels? What are the signs to find out whether your body is getting enough protein or not? All your protein-related questions answered!&nbsp;

All nutrients are important but there&rsquo;s one that arguably gets way more limelight than the rest. Yes, we&rsquo;re talking about protein. If you&rsquo;ve ever tried to lose weight or just live a healthier lifestyle, you would have heard about the vital role of this macronutrient.&nbsp;&nbsp;
<h3>But, how much protein do you&nbsp;really&nbsp;need to eat every day?&nbsp;</h3>
According to Harvard Health,&nbsp;the Recommended Daily Allowance (or RDA) is&nbsp;at least&nbsp;0.8 grams of protein per kilogram of your body weight. So,&nbsp;if you weigh 60 kgs, you&nbsp;need to&nbsp;eat&nbsp;a&nbsp;minimum of&nbsp;48&nbsp;grams of protein&nbsp;daily&nbsp;to keep you from falling sick.&nbsp;&nbsp;
While this&nbsp;tells&nbsp;you&nbsp;the minimum&nbsp;requirement, scientists are still figuring out&nbsp;the optimal amount of protein to eat for good health.&nbsp;Current research suggests that eating around 15 to 25 per cent of your total daily calories in protein is a&nbsp;good place to be.
Also Watch <a href="https://www.editorji.com/story/average-indian-diet-lacking-protein-fruit-and-veg-report-1593005263525">Average Indian diet lacking protein, fruit &amp; veg: report&nbsp;</a>
But things get a little more confusing when you factor in things like age, sex and activity level. In this scenario, it might be easier to watch&nbsp;out for these physical signs to check whether you&rsquo;re getting enough protein or not.&nbsp;
<h3>What are the signs that your body is low on protein?&nbsp;&nbsp;</h3>
<h3>SWELLING&nbsp;</h3>
Swelling is a common sign of low protein levels, especially swelling of the&nbsp;abdomen, legs, feet and hands. But many things can cause swelling, so be sure to rule out more serious problems with a doctor before jumping ship.&nbsp;&nbsp;
<h3>HAIR, NAIL &amp; SKIN TROUBLES&nbsp;</h3>
Proteins like elastin, collagen, and keratin make up your hair, nails and skin. Low protein levels in the body can&nbsp;brittle or thin hair and nails as well as make your skin dry and flaky.&nbsp;If all three are giving you grief, it might be time to check if protein has something to do with your troubles.&nbsp;&nbsp;
<h3>TENDENCY TO FALL SICK&nbsp;</h3>
The amino acids in protein are what aids your immune system&nbsp;to fight off diseases with strong antibodies.&nbsp;So, if you repeatedly fall sick or find it harder to recover from common colds or infections,&nbsp;it could be due to a low protein intake.&nbsp;&nbsp;
<h3>HUNGER&nbsp;</h3>
You might already know that <a href="https://www.editorji.com/story/load-up-vegan-sources-of-protein-to-add-to-your-diet-1604204352712" target="_blank">protein</a> in food is what helps you feel satiated for longer. So, if you&rsquo;re eating all your meals but still feel hungry all the time then it might be because your diet is&nbsp;disproportionately high in other nutrients namely carbs or fat.&nbsp;
<h3>What are&nbsp;the&nbsp;healthy food sources of protein?&nbsp;</h3>
If you do want to add more protein to your diet, reach out for fish like tuna or salmon, chicken, Greek yoghurt, cottage cheese, beans,&nbsp;milk&nbsp;or nuts and seeds for a healthful intake.
Watch more&nbsp;<a href="https://www.editorji.com/story/eat-these-high-protein-snacks-to-stay-healthy-on-the-go-1618400021267">High-protein snacks to stay healthy on the go!&nbsp;</a>

Microwaves can sometimes make life so much easier that people commonly wonder whether the mechanics of microwaving food might be too good to be true! There are generally two big worries associated with microwaving food.
Let&rsquo;s address them both.&nbsp;&nbsp;
The first thing people wonder is whether exposure to microwaves could harm our health.&nbsp;Despite the Internet conspiracy theories about microwaves making food radioactive, there is no evidence to back this claim. Several health studies have&nbsp;clarified that the waves used to warm food by these devices are perfectly&nbsp;safe.&nbsp;
The second worry is that whether microwaves kill all the nutritive values of our food. The truth is that any amount of heat applied&nbsp;to raw food&nbsp;depletes nutrients like vitamin C, omega fatty acids, and some antioxidants and the source of the heat does not matter. However, most other nutrients, including carbs,&nbsp;fats, proteins, fibre and minerals do not get affected and are rather made more digestible through heat.&nbsp;&nbsp;
According to a World Health Organisation report, microwaving your food is a safe way to prepare it and retains almost&nbsp;the same level of nutrition&nbsp;as&nbsp;cooking on a&nbsp;stovetop or&nbsp;an&nbsp;oven.&nbsp;In fact, microwaving might be better than other cooking methods like boiling vegetables which can spill the soluble vitamins into the water.&nbsp;&nbsp;
All in all, just because microwaves are a modern&nbsp;and convenient&nbsp;invention,&nbsp;it doesn&rsquo;t make them an evil food monster.&nbsp;&nbsp;

Myth vs Fact: can microwaving destroy nutrient value of your food?

Many people think microwaves are too good to be true!&nbsp;
People question if microwave exposure could harm health
There is no scientific&nbsp;evidence to back this claim
Studies confirm waves used in microwaves are safe
2nd worry: do microwaves kill the nutrient value of food?
Truth: any heat application depletes some nutrients
Nutrients like carbs, fat, protein, fibre &amp; minerals not affected
Microwaves retain similar nutrient levels as stovetop&nbsp;cooking
Microwaving might be better than boiling in water: WHO
Just because it's modern, doesn't mean it is evil!

Microwaves can make life so easy that people often wonder whether microwaving food might be too good to be true! There are generally two big worries associated with microwaving food.

Microwaves can sometimes make life so much easier that people commonly wonder whether the mechanics of microwaving food might be too good to be true! There are generally two big worries associated with microwaving food.
Let&rsquo;s address them both.&nbsp;&nbsp;
The first thing people wonder is whether exposure to microwaves could harm our health.&nbsp;Despite the Internet conspiracy theories about microwaves making food radioactive, there is no evidence to back this claim. Several health studies have&nbsp;clarified that the waves used to warm food by these devices are perfectly&nbsp;safe.
The second worry is that whether microwaves kill all the nutritive values of our food. The truth is that any amount of heat applied&nbsp;to raw food&nbsp;depletes nutrients like vitamin C, omega fatty acids, and some antioxidants and the source of the heat does not matter. However, most other nutrients, including carbs,&nbsp;fats, proteins, fibre and minerals do not get affected and are rather made more digestible through heat.&nbsp;&nbsp;
According to a World Health Organisation report, microwaving your food is a safe way to prepare it and retains almost&nbsp;the same level of nutrition&nbsp;as&nbsp;cooking on a&nbsp;stovetop or&nbsp;an&nbsp;oven.&nbsp;In fact, microwaving might be better than other cooking methods like boiling vegetables which can spill the soluble vitamins into the water.&nbsp;&nbsp;
All in all, just because microwaves are a modern&nbsp;and convenient&nbsp;invention,&nbsp;it doesn&rsquo;t make them an evil food monster.&nbsp;&nbsp;

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