Health

How much calcium is necessary for our body? What mistakes can lead to a calcium deficiency? And how can we determine if our body lacks calcium? we will answer all these questions in detail and discuss five amazing calcium-rich foods. These foods contain even more calcium than milk and are easily accessible. The best part is that they are vegetarian-friendly, so anyone can include them in their diet. Importance of Calcium We all know that calcium is crucial for our bones, but it is also essential for our teeth, heart muscles, and nerves. When our body lacks calcium, it can have various effects on five major organs. About 99% of the calcium in our body is found in our bones and teeth, while the remaining 1% is utilized by the heart, nerves, and muscles. When there is a calcium deficiency in our body, it starts to draw calcium from our bones, leading to lower back pain, a cracking sound even with a slight impact, and an increased risk of fractures. Dental problems may also arise due to calcium deficiency, causing discomfort and requiring attention. In addition, symptoms such as fatigue, muscle pain, white spots on nails or face, brittle nails, sleep disturbances, and even increased chances of developing arthritis and psoriasis have been associated with long-term calcium deficiency according to certain studies. Causes of Calcium Deficiency Now let’s address a question: despite consuming calcium-rich foods daily, why do we still experience calcium deficiency? What could be the reason behind it? The first possibility is that you may be lacking in foods that are rich in calcium. Alternatively, even if you consume calcium-rich foods, your body may not be able to absorb calcium properly. This could be due to either digestive issues or certain medications that hinder the absorption of calcium in your body. Another factor could be excessive consumption of sweets, or the excessive use of smoking, alcohol, tea, or coffee, which can also hinder the absorption of calcium in your body. When people experience calcium deficiency, they often focus on milk as the primary solution. However, nowadays it’s not easy for everyone to find good quality milk. Moreover, if you experience acidity or have to use the restroom immediately after consuming milk, it indicates that your body is unable to absorb calcium properly. It could also mean that you have difficulty digesting milk. In such cases, you can incorporate these 5 foods to fulfill the calcium deficiency in your body. 1. Chuna (Calcium Rich Food) Chuna is a fantastic and easy ingredient that can help fulfill the calcium deficiency in your body. You can buy it from any betel leaf shop in a small packet. Using it is very simple. Just take a pinch of chuna, but be careful not to take too much. Mix it with a little yogurt and consume it. The reason for using yogurt is that it is already a calcium-rich food. By adding chuna to yogurt and eating it, you can benefit from its calcium content. According to Ayurveda, if you consume chuna equivalent to the size of a wheat grain in yogurt for 15 to 20 days, it can help fulfill your calcium deficiency. Alternatively, if you don’t want to consume it with yogurt, you can mix chuna with any other food and eat it. However, consuming it with yogurt is more beneficial. Avoid consuming chuna with water because it won’t be as effective. If someone takes calcium supplements with water, it increases the chances of developing kidney stones. 2. Safed Til (Calcium Rich Food) Friends, did you know that 100 ml of milk contains 125 milligrams of calcium, while 100 grams of white sesame seeds (til) contain 975 milligrams of calcium? It’s easy to see how much more calcium can be obtained from til compared to milk.  Another great thing about til is that it also contains a good amount of magnesium, which enhances the absorption of calcium. During summers, it’s advisable not to consume til in excess. Instead, you can roast them and keep them handy. Have a spoonful of roasted til with milk, or grind a spoonful of it and consume it with a pinch of sugar.  You can also mix til in dalia (porridge) or vegetables. You can even make til laddoos and consume them in moderation. During winters, you can make til laddoos or gur (jaggery) chikki and enjoy them. Ayurveda suggests that if you massage your body with til oil and sit in the sun for a while, it helps fulfill the deficiency of both calcium and vitamin D. 3. Daal – Pulses (Calcium Rich Food) Kulthi dal (horse gram dal), rajma (kidney beans), and kala chana (black chickpeas) are excellent sources of calcium. In 100 grams of kulthi dal, you can find 300 milligrams of calcium, while 100 grams of rajma contains 270 milligrams of calcium. kala chana (black chickpeas) also contains 220 milligrams of calcium per 100 grams.  You can include these three pulses in your diet on a rotational basis, having each one once a week. These three options will significantly help fulfill the calcium deficiency in your body. 4. Rajgira (Calcium Rich Food) Rajgira is a vegetarian food that is known as a complete source of protein. It contains all 9 essential amino acids. Additionally, it provides 340 milligrams of calcium per 100 grams.  You can use it as a substitute for wheat flour or rice. You can make rotis (flatbread) with it or include it in dishes like rice. It can also be consumed as dalia (porridge). In addition to rajgira, there are some green leafy vegetables that are also rich in calcium, such as spinach, fenugreek, colocasia leaves, and cabbage. Including these in your diet is beneficial for meeting your calcium requirements. 5. Ragi (Calcium Rich Food) Ragi is quite helpful in lowering blood sugar levels, making it beneficial for diabetic individuals. It is also a good source of calcium, providing 300 milligrams of calcium per 100 grams. You can … Read more

Proper nutrient intake is essential for a healthy body, but not all foods provide all the necessary nutrients. Mistakes in our diet can lead to nutrient deficiencies, which increase the risk of diseases. Vitamins and minerals play a vital role in supporting our overall health and immunity. To meet our nutrient needs, it’s important to include a variety of foods in our diet. Unfortunately, many people lack awareness of nutrient-rich foods and the potential health consequences of nutrient deficiencies. When our body lacks essential nutrients, it sends signals. Addressing these signals promptly and meeting our nutrient needs can help prevent major diseases. Today, we will discuss these indicators and their solutions. 1. Vitamin-C Deficiency   Brushing or consuming hard foods can cause bleeding gums, joint pain, and dryness of the body and facial skin. These symptoms indicate a deficiency of Vitamin C in our body. Vitamin C plays a crucial role in producing collagen in our body. Collagen is a type of protein that is predominantly present in our joints and the outermost layer of the skin. It repairs damaged skin and helps maintain collagen tissues between the bones. Furthermore, Vitamin C is also necessary for the absorption of iron in our body. Therefore, when there is a deficiency of Vitamin C, it can also lead to a shortage of iron. To fulfill the deficiency of Vitamin C, it is advisable to include any one of the following items in your daily diet: Aamla (Indian gooseberry), lemon, orange, or guava. 2. Hemoglobin Deficiency Yellowing of the skin, weakness, headaches, and a feeling of heaviness in the head may be attributed to a potential deficiency of iron and Hemoglobin. Iron is an essential component of Hemoglobin, which plays a vital role in the production of blood. Hemoglobin in the blood carries oxygen from the lungs to other parts of the body. Therefore, a lack of iron can lead to symptoms related to impaired breathing. Foods such as nuts, seeds, spinach, beans, eggs, and beetroot are rich sources of iron. Hence, it is recommended to include at least one of these items in your diet to address the deficiency. 3. Calcium Deficiency Weak teeth and brittle nails indicate a deficiency of calcium in the body. Prolonged calcium deficiency can also lead to conditions like arthritis. Dairy products such as milk, yogurt, and cheese are rich sources of calcium. Additionally, broccoli, spinach, okra, and dried figs are also good sources of calcium. 4. Vitamin-D Deficiency Frequent illness, depression, body aches, and bone weakness are signs of a deficiency in vitamin D in the body. This is because vitamin D assists in the proper absorption of calcium in the body. Therefore, when there is a lack of vitamin D, calcium cannot be effectively absorbed, resulting in a deficiency of calcium in the body as well. The main reason for a deficiency in vitamin D is inadequate exposure to sunlight. Individuals who spend most of their time indoors, such as in their homes or offices, and do not experience prolonged exposure to sunlight for several days are at a higher risk of vitamin D deficiency. This is because sunlight provides us with natural vitamin D. Spending just 10-15 minutes in the sun can significantly replenish vitamin D levels. If one cannot get sufficient sunlight exposure, it is advisable to include a source of vitamin D in their diet, such as milk, mushrooms, cheese, or fatty fish like salmon. These foods also contain a good amount of vitamin D. –> Avoid 5 Mistakes While Drinking Water 5. Vitamin – B Deficiency There are eight types of Vitamin B, and Among of them, Vitamin B12 is the one that is commonly deficient in most individuals. A deficiency of Vitamin B12 in the body can lead to symptoms such as nerve damage, yellowing of the body, and anemia. Unfortunately, vegetarian food sources do not contain significant amounts of Vitamin B12. To address this deficiency, one can include certain foods in their diet, such as animal liver, milk, eggs, chicken, salmon, and mackerel. These foods are rich in Vitamin B12 and can help fulfill the deficiency. 6. Vitamin – B1, B2, B3, B6 Deficiency If you are experiencing symptoms such as blurred vision and irritability, it may indicate a potential deficiency in Vitamin B1. Additionally, the presence of ulcers on the lips or cuts and cracks on the sides of the mouth could be associated with insufficient levels of Vitamin B2. The occurrence of red spots around the mouth and fissures in the oral area might be indicative of a deficiency in Vitamin B6. Furthermore, digestive disturbances and impaired wound healing could be potential signs of inadequate Vitamin B3 levels. To address the deficiencies of Vitamin B1, B2, B6, it is advisable to incorporate nutrient-rich foods into your diet. This includes a variety of fruits, vegetables, dry fruits, milk, and oats to enhance your intake of these essential vitamins. For the replenishment of Vitamin B3, it is recommended to include sources such as lean chicken breast and whole grain brown rice in your dietary choices. 7. Biotin(Vitamin B-7) Deficiency Let’s delve into some information about Biotin – Biotin, also known as Vitamin B7, is a type of B-complex vitamin. Inadequate levels of biotin in the body can lead to various issues such as brittle hair, dry skin, hair loss, and sleep disturbances. It’s important to note that hair loss can be caused by other factors as well, not solely due to biotin deficiency. While most individuals do not experience a deficiency in biotin, certain people may have low levels due to factors such as consuming raw eggs or certain medical conditions. Raw eggs contain a protein called avidin, which binds with biotin and inhibits its absorption in the body. Prolonged consumption of raw eggs could potentially result in biotin deficiency. To address the deficiency of biotin, incorporating foods such as almonds, tomatoes, walnuts, carrots, and spinach into your diet can be beneficial. 8. Vitamin-E Deficiency Vitamin E deficiency … Read more

दोस्तों अगर आपसे पूछा जाए की चाय पीने की फ़ायदे होते है या नुक़सान तो आख़िर आपका जवाब क्या होगा? शायद इस बारे में आप सभी के अलग अलग जवाब हो सकते है। लेकिन एक बात तो तय है, की चाय पीने के फ़ायदे भी होते है और नुक़सान भी। जो की किसी भी व्यक्ति के चाय पीने के तरीक़े, चाय को बनाते वक़्त की गई ग़लतियों पर depend करता है। अगर चाय बनाने और चाय पीने ये दोनों ही तरीक़े सही होते है तो चाय शरीर को फ़ायदा पोहचती है। और अगर इसमें कोई गलती होती है तो चाय पीने के काफ़ी सारे नुक़सान भी हो सकते है। इसलिए किसी भी व्यक्ति के लिए इस बात का जानना ज़रूरी है की जिस चाय का हर घर में पूरे दिन में कई बार इस्तेमाल किया जाता है, आख़िर उसका हमारी सेहत पर क्या नुक़सान और क्या फ़ायदा पोहोचता है। दोस्तों वैसे तो दुनिया भर में कई तरीक़े की चाय का इस्तेमाल किया जाता है, लेकिन हमारे देश India में जिस चाय का सबसे ज़्यादा इस्तेमाल किया जाता है वो है Black tea या फिर दूध वाली चाय। इसलिए याहा पर ये सवाल उठता है कि अगर चाय पीते भी है तो – काली चाय और दूध वाली चाय में कौनसी चाय पीना चाहिए? चाय पीने के क्या फ़ायदे और क्या नुक़सान हो सकते है? चाय कब पीना चाहिए कब नहीं पीना चाहिए ? एक दिन में कितनी cup चाय पीना सही है? चाय के नुक़सान से बचने के लिए चाय बनाने का सही तरीक़ा क्या होना चाहिए ? और क्या ज़्यादा चाय के इस्तेमाल से कोई नुक़सान भी हो सकता है? आइये जानते है इन सभी सवालो के जवाब-: ✅ सबसे पहले बात करते है कि आख़िर चाय पीने के क्या फ़ायदे और क्या नुक़सान हो सकते है ? दोस्तों चाय के फ़ायदे या नुक़सान को ठीक से समझने के लिए पहले हमे चाय बनाने में इस्तेमाल की जाने वाली चीज़ों के बारे में समझना होगा। वैसे तो चाय बनाने में चीनी और दूध का इस्तेमाल किया जाता है और सबसे मैं इसमें चाय पट्टी होती है। इसलिए हमारे लिए सबसे पहले ये समझना ज़रूरी है की आख़िर चाय पट्टी में शरीर को फ़ायदा और नुक़सान पहचाने वाली कौन कौन सी चीज़ मोजूद होती है। दोस्तों चाय पत्ती में मोजूद जो चीज़ शरीर को फ़ायदा पोहचती है वो है इसमें पाया जाने वाला Poluphenol(antioxidant), Flavonod(antioxidant) और दूसरे antioxidant जिससे की चाय का सही मात्र में और सही समय पर इस्तेमाल करने से ये शरीर में बुरे colestrol की मात्रा को कम करता है, aging process को slow down करता है, और immunity power को बढ़ाने के साथ साथ ये शरीर को कई तरह के cancer cells को protect करने में भी काफ़ी हद तक मदत करता है। साथ ही चाय में L -theanine नाम का amino acid मोजूद होता है जो की brain को relax करके focus करने की क्षमता को कुछ देर के लिए improve कर देता है। और ख़ास कर जिन लोगो को सर्दी जुकाम या फिर गले में ख़राश जैसी problem होती है, उन्हें चाय में तुलसी और अदरक जैसी चीज़ों को डालकर देने से उनकी हालत में काफ़ी हद तक सुधार आता है। लेकिन यह इस बात का भी ख़याल रखना ज़रूरी है की जो लोग अक्सर चाय पीते है उन्हें इस बात का बिलकुल भी अंदाज़ा नहीं होता कि दिन भर में कितना चाय पीना चाहिए, और इसे पीने का सही समय क्या होना चाहिए। और यही वजह है। की चाय का ग़लत मात्रा में और ग़लत समय पर इस्तेमाल करने से ये शरीर को धीरे धीरे भारी नुक़सान भी पोहचाता है। और ऐसा इसलिए क्यों की चाय के अंदर जो शरीर को नुक़सान पहचाने वाली चीज़ होती है वो है इसमें पाया जाने वाला Tannin और Caffeine चाय में मोजूद Tannin शरीर में iron को absorb होने से रोकता है और जिसकी वजह से चाय का ज़्यादा मात्रा में इस्तेमाल करने से शरीर में धीरे धीरे iron की कमी होने लगती है। इसी वजह से काफ़ी लोगो के शरीर में iron deficency हो जाती है। साथ ही चाय पीने में की गई ग़लतियों कि वजह से – अपचन acidity और क़ब्ज़ जैसी problem झेलनी पड़ सकती है। इसके अलावा चाय में जो caffeine नाम का प्रदार्थ होता है उसका हमारे शरीर पर कई तरह से बुरा असर पढ़ता है। के की सबसे पहली बात तो ये की caffeine एक slow addictive drug की तरह काम करता है। जिसका असर सीधा दिमाग़ पर होता है। और इसलिए ज़्यादा चाय पीने वाले लोगो को धीरे धीरे इसकी लत्त लगने लगती है। और यही वजह है कि जब एक बार किसी भी व्यक्ति को चाय पीने की आदत हो जाए तो उन्हें वक़्त पर चाय ना मिलने से सर दर्द, बेचैनी और चिड़चिड़ापन महसूस होने लगता है। और इतना ही नहीं चाय का ज़्यादा मात्र में इस्तेमाल करने से उसमे मोजूद caffeine की वजह से stress, anxiety, सीने में जलन, दिल की धड़कनों का तेज़ होना, रात को जल्दी नींद ना आने की समस्या होने लगती है। लेकिन ऐसा सिर्फ़ तभी होता है, जब कोई व्यक्ति ज़्यादा मात्रा में या फिर ग़लत समय पर चाय का सेवन करता है। इसलिए अब बात आती है की अगर हम चाय पीने भी है तो उसके नुक़सान से बचने के लिए कौन कौनसा तरीक़ा अपनाना चाहिए। ✅ दोस्तों चाय के नुक़सान से बचने के लिए 3 बातो का ख़याल रखना बहुत ज़रूरी होता है। पहला है – चाय बनाने का सही तरीक़ा दूसरा है – चाय पीने का सही समय (यानी कब पीने चाहिए और कब नहीं पीने चाहिए) तीसरा है – चाय की सही मात्रा (यानी दिनभर में कितनी चाय पीना सही है) दोस्तों चाय बनाने का सही तरीक़ा पता होना इसलिए ज़रीरी है के की जब चाय बनाने में ही गलती होती है तो चाय पीने का तरीक़ा सही होने के बावजूद भी उसका शरीर को सिर्फ़ नुक़सान ही पोहोचता है। और चाय बनाने में जो हमारी यह सबसे पहली गलती की जाती है वो है चाय को बहुत ज़्यादा देर तक पकाना। चाय को जितनी ज़्यादा … Read more