Protect Yourself from Smog: Essential Dietary Tips from Dietician Priyanka | Bite And Diet

The air quality index of Delhi is deteriorating day by day which is world’s largest environmental health risk factor. Polluted air that we inhale can lead to lung disease and might cause new-onset asthma as well. So, it is the need of the hour to make alteration in our diet to reduce the harmful effects of air pollution or smog.

Weight loss is strongly recommended if you are overweight to promote general health and to reduce the risk of respiratory disease. Some of the nutrients like carotenoids, vitamin D and vitamin E help to protect against air pollution damage. Apart from this Vitamin C, curcumin, choline and omega-3 fatty acids may also have a beneficial effect.

Include these food items in your diet to combat the effect of air pollution:

Orange and yellow fruits & vegetables and green leafy vegetables - Orange and yellow fruits and vegetables like tomato juice, carrot, papaya, pumpkin and green leafy vegetables are the main dietary sources of carotenoids. Carotenoids help in neutralizing toxins and reducing inflammation.

Amla juice and Guava– Amla juice and Guava is one of the richest and cheapest source of Vitamin C.Vitamin C also have a protective effect against the harmful effect of air pollution.

Fish oil - Fatty fish or Fish oil supplements are one of the richest sources of Vitamin D. Low level of Vitamin d is associated with decreased lung function. So, it is very essential to manage Vitamin D deficiency if you have low level of Vitamin D.

Flaxseeds oil - Omega-3 oils like flaxseeds oil or fish oil helps to prevent and improve inflammation caused by air pollution.

Turmeric or Haldi - Curcumin is found in turmeric also helps to prevent inflammation due to air pollution. You can take of 1/2tsp of turmeric and a pinch of black pepper in a cup of warm milk at bed time to protect yourself from respiratory problems.

Jaggery - It has been found that jaggery has strong potential to protect us from dusty and smoky environments.

Ginger and Tulsi - Ginger and Tulsi can efficiently reduce lung damage and protect the lungs from severe damage due to inflammation. You can easily prepare kadha by boiling ginger and tulsi and in water and drink it at least twice a day.

Check our different diet plans

Comments

Delicious Gluten-Free Indian Breakfasts for Effective Weight Loss | Dietician Priyanka

There are times when we need to avoid gluten from our diet. Though it is not for every one but sometimes it is important. So, if you have decided to follow a gluten free diet, breakfast can be one of the most challenging meals. So to make it easier for you here I am sharing some gluten free breakfast recipes. These are easy to prepare and at the same time will help you in weigh loss. To know more about us kindly visit our website: https://biteanddiet.in/ 1. Dahi chiwra - Chiwra which is one of the richest source of iron is also rich in fiber and is quite filling. When consumed with curd as a first meal of the day, it keeps you full for longer. This combination is rich in iron, protein, probiotics and other vitamins and minerals. You can top it with little jaggery powder for sweetening. 2. Poha - Another way of eating chiwra. The only difference is that the addition of vegetables makes it rich in antioxidants. Add more veggies like carrot, cabbage, peas, gre...

Are You Taking These 5 Dangerous Medicines Daily? Insights from Dietician Priyanka

These days most of us are leading an unhealthy life because of problems with the medicines and their side effects. Almost all medicines including antibiotics taken for long damages liver and destroy healthy bacteria in gut which may lead to severe nutrient deficiencies . These bacteria are extremely beneficial for us. They protect us from harmful bad bacteria and help to digest food. Some of the bacteria also helps in the synthesis of vitamins like Vitamin B12. A study was conducted to find the adverse effects of antidepressants and it was found that 74% of participants reported problems with withdrawal symptoms like agitation, insomnia and mood changes. One of them even tried to commit suicide. Most of them commented that they had not been informed about the side effects of its long-term use. I have found in my practice that a change in the thought process, some breathing techniques, 20mins of exercise or any other physical activity daily and improving gut microbio...

Smart Snacking: How to Fill Nutrient Gaps with Healthy Choices | Bite And Diet

A few hours after last meal our stomachs start growling and that is why we need to have snack at least once a day. Sometimes we find a dip in our energy levels and a cup of tea or coffee can remedy. Some of our most common snack choices are toast, sandwiches, biscuits, fruit juices, cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, cake, milk, tea and coffee. Although snacks can be a regular and important part of a healthy diet, if not chosen carefully they can also lead to lots of health problems. So here I am sharing some of the healthy snacking options that will help you to fill the nutrient gap. Before I start, would like to make you aware that having a cup of tea or coffee with added sugar is the most unhealthy thing that we an ever take. So you should always try to substitute your regular tea with green tea. Green tea is loaded with antioxidants that has number of health benefits....

Bite And Diet - Dietician Priyanka

Search This Blog