Tag: constipation

Health benefits of Kiwi Fruit

Health benefits of Kiwi Fruit

New Zealand is not only famous for its cricket team, but also for the Star of the Fruits, Kiwi fruit. Its vibrant green color is so appealing, whilst its health benefits are even more appealing. The whole fruit along with its seeds and skin is edible and tasty. Lets peruse through the benefits it has to offer.

Health benefits of the Kiwi Fruit:

Treasure of antioxidants

  • Kiwi fruit is rich in antioxidants such as lutein, a carotenoid which is known to prevent cataracts and various cancers.
  • It is also rich in vitamin C, another antioxidant which strengthens the immune system, prevents arthritis, cancers etc.
  • It is rich in vitamin E, a major antioxidant which improves cardiac health and immunity.

High mineral content:

  • It is rich in potassium, which reduces the blood pressure and improves the fluid balance in our body.
  • Its high copper content too helps improving bone integrity and immunity.
  • Its magnesium content helps to improve bone health.
  • Kiwi is rich in zinc which helps to improve hair and skin health.

Other health benefits of Kiwi Fruit

  • This fruit is said to be heart friendly as its fiber content, high folate content along with vitamin E, helps to reduce cholesterol levels and prevent heart disease. Research also says that including kiwi fruit in the diet helps to reduce clot formation and arterial blockages. It is also known to have compounds which thin the blood.
  • Its high fiber content, improves gut integrity and prevent constipation as well as colon cancers.

The wondrous fruit can be marvelous for health. It can be scooped out with a spoon and eaten as a snack. It can be added to salads, and can be consumed in the form of smoothies. Next time you plan to go shopping, do not forget to add this fruit in your shopping list.






Are you suffering from hemorrhoids or piles?

Are you suffering from hemorrhoids or piles?

hemorrhoidsAre you severely constipated and experience pain and burning sensation while passing stools? Do you see blood on the toilet paper.
Hemorrhoids refer to a condition where the veins around the rectum and anus get swollen. Many factors contribute to this condition such as pregnancy, aging, chronic constipation or diarrhea, chronic cough, eating disorders etc.

The main dietary factors are diet poor in fiber, eating very less fiber, eating junk food as most of the junk food are high in salt and low on fiber, being inactive or not exercising, eating a lot of refined food, eating too much of animal food, drinking alcohol which dehydrates the body and foods such as ice cream, fried foods etc

Other factors may include sitting all the time on a chair, straining for a long time on the toilet seat etc.

The solution for this condition is to follow a high fiber diet which would prevent constipation and help to maintain regular bowel movement. Fiber from food provide the much needed bulk to the body and water helps to form a gel like substance which softens the stool and facilitates easy passage of stool.

A High fiber diet includes a diet rich in whole grain cereals such as brown rice, wheat, ragi, bajra, white oats, wheat bran etc and pulses and legumes such as green gram, bengal gram, green peas etc. Eating enough of fruits and vegetables per day helps to provide the much needed fiber. Taking non habit forming supplements such as isabgol or psyllium husks or any other fiber substitute can help to regularize bowel movements.

Drinking about 2 liters of water per day will help to moisten the stool. Fiber and water together add bulk to the stool and help in eased evacuation of stool. So guzzle enough of water to keep your system clean.

Exercising daily helps to maintain regular bowel movements. Waking up early too helps in bowel evacuation. Eating on regular times and having a good sleep-wake routine can help you maintain normal bowel movements.

If the condition aggravates, then you will need to get treated by a gastroenterologist, who specializes in disorders related to the gastrointestinal system.

Bitter gourd and its benefits

Bitter gourd and its benefits


A common vegetable in the indian kitchen is bitter gourd. It belongs to the same family as that of bottle gourd. Just like bottle gourd,it is low in calories and high in fiber.

It contains beta carotene, a precursor to form vitamin A< , hence can provide vitamin A. It is rich in vitamin B1, B2, B3 and folic acid as well as minerals like copper, phosphorous, magnesium and is also high in potassium etc.Although bitter in taste, it can be overlooked for its various health benefits.

  • It is effective in controlling high blood sugars in diabetes because of the fiber content.
  • In alcoholism, the commonly seen deficiencies are of B group vitamins. Commonly seen symptoms are redness of the tongue, skin being flaky and dry etc. These symptoms can  be overcome by daily including this vegetable in your diet.
  • Works as a good laxative and is effective in treating constipation.
  • As it is high in vitamins and minerals, it can improve the metabolism of various nutrients like carbohydrates.
  • It is very low in carbohydrates, hence can be included in the diets of people who need to follow a carbohydrate restricted diet such as in diabetes and polycystic ovarian diseases. Hence is a very good vegetable to be served with cereals.
  • It is also said to improve the immunity, hence can help to prevent common colds and fevers.
  • Include this vegetable regularly in your diet to reap its benefits.

Is too much of protien good for muscle gain?

Is too much of protien good for muscle gain?

Following high protein diets are the latest fads. My clients who want to build muscle or gain weight want to eat lots of protein by drinking liters of milk, eating lots of chicken or more than 5 eggs in a day.

It all comes down to how much you need as per your body requirements or health status. Normal requirements are 1 gram per kilogram of body weight for a man with ideal body weight. 1.2 grams per kilogram for an underweight person and 1.5-2 grams per kilogram for patient with high fever, burns or accident cases with blood losses.

A very high protein diet can cause the kidneys to work harder and cause the teeth and bones to excrete calcium. Most of the protein foods contain fats and can increase the risk for heart disease, certain cancers, weight gain and in a few cases high blood pressure. Uric acid levels too can get elevated which can cause aches and pains in the joints.

High protein food can be low in fiber too which can cause constipation and many other diseases.

A healthy diet should have 15-20% protein. So consult with a dietitian before you do changes in your protein intake and will be the right person to to determine your protein intake.