Raw Egg VS Boiled Egg

A lot of you have a common misconception regarding eating cooked eggs, raw eggs. Basically, most people are confused about the different forms of eating eggs.

Some say raw eggs are better while some say eating eggs in a boiled form is most better whereas some suggest omelet, scramble etc.

Thus, with these various suggestions and forms, most of you get confused while figuring out what would be most appropriate for your health and fitness goals.

Don't worry!! We have got the solutions to your every confusions. Just enjoy the reading.

As we all know that there are different methods through which eggs can be consumed and people consume them according to their individual tastes and preference pattern which is absolutely okay.

Further, in this article, we will get the research-based information related to your confusion, and lastly, we'll come to the conclusion.

• How to eat eggs?

My first answer to this question would be, eat your eggs in a way that you enjoy the most. But make sure you don't consume your eggs in a raw form as it might get you lot of problems. The bad consequences of eating raw eggs will be discussed further in this article with proper research studies.

Eggs are the cheapest source of protein, healthy fats, and lot more other micronutrients. In fact, it is a free gift of nature that delivers us most of the major and minor nutrients in such an economical price.

• How to eat eggs for weight loss?

Before answering this question, let me clarify that there is no such single food or forms of eating that will make your weight loss. In fact, weight loss and fat loss are determined by various factors which include your overall diet plan, water intake, sleep, exercises, NEAT (Non-Exercising Activity Thermogenesis).

So when you are aiming for proper weight loss, make sure that none of the factors are neglected.

Now, when we talk about weight loss specifically regarding eating eggs or any other foods.

The first thing I would suggest not to add extra calories while preparing eggs like putting extra ghee, butter, oil, etc. Instead, go for boiled eggs with a little sprinkle of salt or you can also enjoy scramble or omelet from as well but when you are preparing eggs in any forms apart from boiling, please avoid too much oil, butter, or ghee or if you want to add this then go ahead and add it but make sure you cut off the little calories from other meals of the day.

Basically, the goal is to give more output than your input when you aim for weight loss or fat loss.

There are various ways through which you can achieve weight loss and fat loss like you can increase the intensity of your exercises or decrease the quantity of your calories. In fact, the topic fat loss and weight loss is another vast topic which has to covered in a detailed aspect. If you want us to get REAL KNOWLEDGE on these topics as well then do let us know through your comments or emails.

• How to eat eggs raw?

Now, most people get confused with the question that "how to eat eggs raw". Well, you must not eat eggs raw.
Now the question comes,

• Why you must not eat eggs raw?

You must not eat eggs raw because it tastes really bad to most peoples and with that disgusting taste, you also get a lot of health complications like indigestion, pimples and many more which depends upon individual to individual. The major problem with consuming raw eggs is that it contains a anti nutrient property known as Ovomucoid and a bacteria called Salmonella which causes lot of health complications that you really don't want.

• What is Salmonella bacteria?

Salmonella is a class of pole molded Gram-negative microorganisms of the family Enterobacteriaceae. The two types of Salmonella will be Salmonella enterica and Salmonella bongori.

Salmonella contamination (salmonellosis) is a typical bacterial infection that influences the intestinal plot. Salmonella microscopic organisms commonly live in creature and human digestion tracts and are shed through defecation. People become tainted most often through polluted water or food.

Within eggs that seem normal can contain a germ considered Salmonella that can make you debilitated, however eggs are protected when you cook and handle them appropriately.

At the point when Salmonella microscopic organisms are ingested, they go through an individual's stomach and colonize the little and internal organ. There, the microbes attack the intestinal mucosa and multiply.

The microorganisms can attack the lymphoid tissues of the gastrointestinal lot and spread to the circulatory system. Thus, when you cook your eggs in any of the forms, the bacteria salmonella gets destroyed and cannot harm you further.

• What is Ovomucoid?

Ovomucoid is an anti-nutrient property present in the egg whites which goes to your gut and makes trouble in the absorption of biotin when eggs are consumed in a raw form.

• What research studies suggest?

In 1998, Journal of nutrition, some Belgium researchers had conducted one study in which they found that the cooked eggs have 90% digestibility capacity whereas raw eggs have almost 50% digestibility capability.

In multiple studies, it is observed that consuming eggs raw is not associated with any major health benefits instead it may cause you harm.

So, don't make your foods complicated instead always make your foods healthier, nutritious, and delicious and reach your fitness goals through enjoying the process.

Don't just listen to any people instead do your independent research in a proper logical scientific manner and then make the choices.

I hope you really gained REAL KNOWLEDGE and you will also promote it further so that the masses can get benefitted.

Do not forget to subscribe to our page by joining our newsletter so you don't miss any of the REAL KNOWLEDGE updates. Also, comment down your every possible quires, we'll love to solve all those!

Regards and Love
Team Real Knowledge


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byGS_Academy

in Nutrition Science, Skin & Hair Care, Weight Loss

14:30

Raw Egg VS Boiled Egg

Raw Egg VS Boiled Egg A lot of you have a common misconception regarding eating cooked eggs, raw eggs . Basically, most people are confused...

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How many Meals a Day? - Planning, Quantity, Everything

Introduction of Meals a Day

In most cases, many beginners often get confused with meal frequency when they are on their initial days of acquiring healthy lifestyle or eating pattern. So, today through this article I'll be clearing your every possible doubts or confusion regarding the concerned matter i.e. meal frequency.

So, without much delay let's get started!!

How many meals a day?

Now, most of the people believe that 6-7 meals a day is ideal for a healthy lifestyle but this is absolutely not applicable to everyone. In fact, 6-7 meals a day concept is applicable and appropriate to some of the special cases and that special cases would be discussed further in this article.
So, don't skip anything if you really want to know the actual concept of meal frequency and ideal healthy eating pattern.

See, in most of the research studies and meta-analysis, it is clearly mentioned that the quality and the quantity of food is what matters the most. For example, if you are an individual whose aim is to lose weight and suppose you are only required to consume 2000 calories/day.

No matter if you divide your total calorie intake into 6 meals or 2-3 meals, you will achieve the same exact results as long as you aren't exceeding your required calories intake.

Likewise, if you are aiming to lose weight and don't have portion control then you cannot achieve your weight loss goal no matter what. 

Unfortunately, many peoples are misguided by many gym trainers who aren't certified trainers or nutritionists.

To know more about

CNC (Certified Nutrition Consultants)

CPT (Certified Personal Trainer)

How many meals a day should you eat?

How frequently you should have meal is solely depends upon your individual ease of convenience.
It is not necessary to consume 6-7 meals a day for most of the general public.

If your lifestyle permits only 2-3 meals a day then go for it. Do not make your eating pattern too much complicated. Always remember, not only food or eating pattern should be healthy but also it should be convenient to your lifestyle and most importantly, you must enjoy your food while having it.

In the Journal of nutrition review 2015, 3 researchers have done clear meta-analysis in which they found that increasing meal frequency or eating 6-7 times a day doesn't show any significant change to our body composition, and hence it is not applicable to every as long as you meet your daily intake. So, consume food with your ease of convenience.

But however, there are some special cases where eating 6-7 meals a day is advisable.

What are those special cases?

There are two major special cases:

1. Advanced athletes
2. Diabetes patients

Well, as of now we are absolutely clear that eating 6-7 meals a day isn't applicable to everyone. However, there are some special categories of people where they need to divide their meals into 6-7 times a day like advanced athletes who are indulge in phenomenal physical activities, peoples like this are required to consume an extremely higher amount of food and calories.

These athletes are indulge in extremely high-intensity training sessions and the amount of weight lifted by them is  phenomenal. Thus, as a result they are required to consume higher amount of calories in order to meet their fitness goals which will further enhance their performance.

Learn how to increase incredible strength

Alpha ways to gain Incredible Strength

For that reason, they can't consume huge amounts of calories in a single meal or two and actually it is not possible practically. Please keep in mind that these athletes consume too much calories which is not advisable for most of the 95% public in general as these normal people aren't indulge any kind of too much physical activity. Most of the general public do exercise in order to be healthy, fit and most importantly to be disease free. They don't have any specific sports goal and moreover they doesn't aim to increase performance phenomenally. 

So, from now onwards if you happen to come across someone who promotes 6-7 meals a day then please refer them to this particular article which is loaded with real knowledge and hence no bullshit.

Thus, matter of fact is that you are required to get your focus more on the quality and quantity of the food that you are going to have instead of wasting too much extra time and energy on dividing your meals into multiple times a day.

Summary:- Consume your food as per your ease of convenience with the focus on the quality and quantity of your food. Eat what your lifestyle permits but at the same do not make your food choices wrong.


Now, the second special case people are those who are diabetic. They are required to consume meals most often and thus they can follow 6-7 meals a day concept. Most doctors suggest these people to consume their food into multiple times by dividing their food into smaller portions.

Why diabetes patients are required to eat most often?

Well, they are required to eat their meals multiple times a day to balance their blood sugar level. If they don't do so, they might happen to see some serious problems happening to their body. If their blood sugar level spikes too much at a very short period of time then they might face some extremely serious problems. Thus, these people can follow 6-7 meals a day without much problem.

So, if you don't fall under above mentioned two special cases then please consume your food as per your ease of convenience. Always keep in mind that the quality and quantity of the food is what matters the most.

Let's summarize quickly what we learned today?

1. We have learned about the real concept of meal frequency.
2. We have solved the question i.e. "How many meals a day"?
3. We have learned about the "why" behind the famous 6-7 meals a day concept.
4. We have learned about why athletes and diabetic are advised to consume their meals most often.

What are you capable of, after reading this article?

Well you are capable of many things and they are as follows:

• 💥 You can never be misguided by anyone.
• 💥 You can take strong decisions in concern with your eating pattern as per your ease of convenience.
• 💥You can help others if someone is confused with the meal frequency with proper real knowledge.
• 💥 You can get your utmost focus on the quality and quantity of your food instead of worrying too much about the meal frequency.
• 💥You can lead your life in a more efficient manner in case if you were confused about the different eating patterns that are famous across the globe.

So, someone who was unable to decide that what eating pattern suits them the most can now decide it with no more further confusion.

I hope it had cleared your every possible quires regarding meal frequency. If you don't want yourself to miss any of our articles then don't forget to Join our Newsletter by clicking on the red SUBSCRIBE button.

Comment down your quires in case if you have any, we'll love to solve all those!!


Regards,
Team GS Academy

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byGS_Academy

in Nutrition Science

11:09

How many Meals a Day? - Planning, Quantity, Everything

Introduction of Meals a Day In most cases, many beginners often get confused with meal frequency when they are on their initial days of acqu...

Read More

Coffee: Expectations vs. Reality

How does caffeine helpful for the human body?

Coffee is a hot beverage but nowadays cold coffee are also preferred by many peoples. Cold coffee is a new concept which is liked by many across the globe.

I personally prefer hot coffee as my pre-workout. As it provides me some sort of caffeine that helps me to remain focused while exercising, primarily while heavy weight lifting sessions.

It's an awesome drink that you can have but under moderation. Caffeine has wonderful impacts as well as drawbacks when consumed in wrong manner and overconsumption which isn't required.

Coffee also helps in improving teeth health as well when consumed under moderation.

Let's explore those key factors of coffee related to health and fitness!!

Clinical trials on coffee consumption

In the clinical trial review of 2017, it was found that drinking coffee is generally safe within usual levels of intake(usual level are generally 1 cup of coffee a day).

Moreover it is likely to improve health perspectives but it also causes harm when over consumed at doses of 3-4 cups or even more cups of coffee on a regular basis. 

However, there are some exceptions which include the possibility of increased risk in women who have a bone fracture.

Coffee consumption queries related to digestion

A review which was done in 1999 found that coffee consumption does not cause digestive problems but it may promote gastrointestinal reflux when over consumed.

Two reviews of clinical studies on individuals who were recovering from abdominal, colorectal, and gynecological surgery showed that consuming coffee was absolutely safe and effective for enhancing postoperative gastrointestinal function.

Mortality rate linked to coffee consumption

The National Institutes of Health–AARP Diet and Health Study which was done in 2012 scrutinizes the connection between coffee consumption and mortality. They found that drinking coffee was linked with lower death risk. Those who added coffee in their lifestyle lived more than to those who didn't.

Coffee consumption queries related to Cardiovascular disease

Coffee consumption under moderation isn't a risk factor for cardiac disease. A meta-analysis of 2012 summarized that people who consumed coffee under moderation had less probability of heart failure. 

A 2016 meta-analysis summarized that consumption of coffee was linked with a reduced probability of death in myocardial infarction patients. Three or even more cups of coffee per day does not affect the risk of hypertension when compared to little or no coffee consumption.

However, drinking more than one cup of coffee a day (generally, if you over consumed it like 3-4 cups or even more) might get you slightly increased risk factor.

So, don't over-consume anything not only coffee but everything because overconsumption of anything no matter how good it is but it might get you in serious trouble when consumed in the wrong manner which isn't required.

OVER CONSUMPTION ACTS AS A SILENT, YET A DANGEROUS ENEMY

Coffee consumption related to Mental health queries

Coffee consumption can actually help you in improving mental focus when consumed under moderation but if it's over-consumed then it get you sleeping disorders as well.

Like I said, I personally prefer a cup of black coffee before my workout as a pre-workout drink and most of the pre-workout supplements contain the required dosage of caffeine in it.

So, caffeine consumption under moderation isn't a bad deal!!

What is the current dosage of caffeine per day?

This is a bit controversial as many studies suggest slightly different numbers but commonly 300mg caffeine per day is considered to be the safest.

NHS(National Health Service), UK currently its guidelines recommend coffee consumption not more than around four cups a day. In case you are a pregnant woman then you aren't advisable to consume caffeine more than 200mg a day.

Side effects of over caffeine consumption

When overconsumption of caffeine happened, typically more than 300 mg caffeine a day then it might cause and worsen anxiety.

For some people, discontinuing or reducing caffeine consumption might be a great thanks!!

As it can significantly reduce anxiety(only to those who are addicted to caffeine consumption).

Caffeine-induced anxiety disorder(Caffeine-induced anxiety disorder is a subspecies of the DSM-5 diagnosis of substance/medication-induced anxiety disorder). 

DSM-5 disorders include anxiety separation disorder, selective mutism, specific phobia like social anxiety disorder that is most commonly known as social phobia, and they also suffer from panic disorder as well.

Over Consumption of caffeine over a long period of time is associated with anxiety. The caffeine effects and the anxiety symptoms both increase activity within the sympathetic nervous system (The sympathetic nervous system or SNS is among one of the two main divisions of the autonomic nervous system).

The autonomic nervous system regulates the body's unconscious actions.

Populations that may be most influenced by caffeine consumption are primarily adults and those who are already suffering from anxiety disorders.

Coffee consumption queries related to Type II diabetes

Systematic review and meta-analysis of 28 prospective observational studies in which over one million participants were representative, there it summarized that every additional cup of caffeinated and decaffeinated coffee consumed in a day was associated with 9% and 6% lower risk of type 2 diabetes respectively.

Coffee consumption queries related to Cancer

Coffee consumption on cancer risk generally indicates to be safe and doesn't have any effect. A review conducted in 2011 founds that regular consumption of coffee up to 6 cups per day lowers the risk of several cancer types.

A study published in 2017 concludes that drinking two cups of coffee a day may reduce the risk of several cancer types that includes breast cancer, colorectal cancer, liver cancer, head, and neck cancers respectively.

Please keep in mind that all the above-mentioned recommendations aren't substitute for any professional health care or medical advice. Seek, medical advice from your doctor before implementing anything!!

It is just for knowledge purpose only and doesn't substitute your doctor advice as every individuals aren't the same so everything differs according to different individuals requirements. The doctor or any other health care professional who examines you physically can get your best advice.

If you appreciate our work then comment your honest feedback in the comment section below and also don't forget to subscribe.

If you have any possible queries related to any topic then do let us know, we'll love to solve all those.

Regards,

Team GS Academy

byGS_Academy

in Nutrition Science

14:47

Coffee: Expectations vs. Reality

How does caffeine helpful for the human body? Coffee is a hot beverage but nowadays cold coffee are also preferred by ma...

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Is Protein Powder Safe or not?

Well, that's the most obvious question among the gym goers especially those who have just started. 

Supplements or better say protein powders are always have been a center of attraction where some people perceive that it is extremely bad and link it with steroids or anabolics which is completely nothing but a great bullshit!! 

And some, on the other hand, think that if they don't consume the supplement, they'll never achieve their fitness goals which absolutely does not make any sense.

So, today through this blog we'll be clearing all the doubts regarding supplements that have been troubling you all for maybe years!!

Hey Real Knowledge Seeker's!!

We hope, you all are doing great and are perfectly alright!

So, We are again back with yet another informative content with very interesting topic that is to be discussed and this post is surely gonna help to know every aspects of protein powder's or whey protein supplements. This will help you to build some really genuine and high quality knowledge.

1. We have just started the gym, should I need to take protein powders?

Answer: You can take also and you cannot!! but before jumping directly into your decision, please do consider your brother's (Team Real Knowledge) advice. Now, first let's understand what is protein!? Well, when we talk about protein, most people link it with the protein powders or supplements but it is not like that. 

In fact, when we talk about protein, it means to a protein "nutrient" which requires our body to build or sustain the muscle mass. Now, it is clear that protein is an extremely vital nutrient when we talk about muscle building. 

So, if you are a complete beginner, we would not suggest you to supplement your protein requirements instead you should be focusing on learning the correct techniques and forms of various exercises, learn how to balance the "macros"(Protein, Carbohydrates, and fats) in your diet. 

Know about maintenance calories and spend your money on collecting wholesome foods which can actually help you get closer to your fitness goals. Try to include protein from different food sources like fish, egg, chicken, milk, yogurt, sprouts, beans, pulses, soya and many more.

 Now, you might be thinking that then why even this protein supplements exists!!?? Well, they (protein powders) just help you to reach your fitness goals if your all other factors of fitness are on point like your nutrition, your workout, water and if you are having a good quality sleep and moreover we didn't suggest beginner a protein supplement. 

Because your body (beginners body) have never experienced weight training or good nutrition in general but when you make your body lift weights or to perform any kind of resistance training, it will eventually force your muscle grow to bear that heavy loads up to some extent. So, as it will be the whole different thing which your body will be experiencing and moreover in your initial years, you won't be having serious muscle mass. Having said that, you won't be having serious muscle mass in your initial years that simply means that your protein requirement will be less as compared any advanced athlete.

Any individuals takes any supplement when their diet cannot meet their required daily dosage of any particular "nutrient" according to their fitness goals. And when you don't have serious muscle mass you don't require a lot of protein that you need to supplement it. 

You(beginners) can get it through your well-structured diet and with the passage of time when your muscles grow, you can add supplements if required based on your goals. 

At the end you just need to hit your protein goal every day no matter what is the source of protein because your body just knows protein and every time when you provide your body protein, it just breaks it down into amino acids which further get stored in your blood cells and blood carrying all the amino acids get it delivered to your muscles to grow!! 

We hope this was highly informative and cleared every doubts regarding protein supplements abd we also hope that after going through what we have said and suggested, Anyone can decide whether they should take supplements or not..!??

If you have any more further queries then comment down below your every possible queries, we'll love to solve all those!!

THANK YOU!!

Regards,

Team GS Academy

byGS_Academy

in Nutrition Science, Supplements

20:32

Is Protein Powder Safe or not?

Well, that's the most obvious question among the gym goers especially those who have just started.  Supplements or better say prote...

Read More

Know all about Fish Oil - Benefits, Supplement, Consumption.

Hey Real Knowledge Seekers!!
Well, we are here with our yet another informative content about the.

“Fish oil capsules or supplements”.

Let’s get started to explore some amazing things about fish oil!!
Before jumping directly into the “Fish oil capsules or supplements”, let’s understand about the nutrient which it provides to our body!! Well, that nutrient is known as “Omega-3 fatty acids”.

• What is the significant role of “Omega-3 fatty acids in our body” in our human body?

See, Omega-3 has its direct link to improving your brain and heart health and who doesn’t want their heart and brain to be healthy..!!!?
So, every individual must consume this particular nutrient on a regular basis who are serious about improving their overall health and fitness aspects.

Now, since we all have understood about the nutrient derived from fish oil to our body through the above lines.
Now, its time to know more about Fish oil capsules or supplements!! Fish oil is an oil derived from the tissues of oily fish. Fish oils contain the omega-3 fatty acids containing “Eicosapentaenoic Acid” (EPA) and “Docosahexaenoic Acid” (DHA).
In various studies, it is found that consuming fish oil decreases the chances of serious cardiac health problems. Moreover it has shown that “Omega-3” is not only beneficial for adults but also for school going children as well!! But never to forget by children we mean the children who are 15 or above. It is not advisable for newborn babies or very small kids.

• Fish Oil (Omega-3) Benefits

However, it not only improves heart and brain health but also improves the quality of skin and hair as well.
It is highly recommended to all those individuals who are physically active at a very extreme level like peoples who are engaged in powerlifting, heavyweight training, bodybuilding, cricket, football, basketball and many more such activities.
Consumption of fish oil for any athletes improves their performance, helps in efficient recovery from their brutal hardcore training sessions and also it helps in improving bone health and thus improving their performance in a more efficient manner.

• What is the best time for consumption?

See, consuming fish oil or any other food like will benefit you but if you know the time for consumption then you get its maximum benefits. Timings do matter in every aspect of life not only in nutrition.
So, as a certified trainer we would suggest everyone has it before bed at night as we all know that most of the necessary things happen when we sleep at night (also scientifically proven). So, it is important that we provide quality nutrients to our body at night before going to sleep for overall nourishment of our health and soul.
Try not to take it with milk as it might get you any bloating issues.

Do Comment Down, if you have any queries related to this post. Do Share and Like the Post.

Regards,
Team GS Academy

byGS_Academy

in Nutrition Science, Supplements

00:02

Know all about Fish Oil - Benefits, Supplement, Consumption.

Hey   Real Knowledge Seekers !! Well, we are here with our yet another informative content about the. “Fish oil capsules or suppleme...

Read More

The Advanced Guide to Immune Booster Foods in Lockdown

Hey real knowledge seekers!!

You all are already well known to this covid19 most commonly known as coronavirus and you all would be knowing it probably that how dangerous it could be if not controlled at the right time through taking various important required measures to stop it before it hits our country very badly.

Coronavirus has its widespread across the globe and which is also causing many severe deaths in various highly developed economy of the world like Italy, USA, Russia and many more. Though India has its minimal growth rate of this virus as compared to many of the highly developed countries but unfortunately the numbers are not decreasing instead the cases are increasing gradually and before it goes beyond the control, let’s prepare ourselves strong enough to fight against coronavirus.

So, what are the things which we can do or what are the superfoods which we can have to prevent the spread of novel coronavirus?? Well, they are as follows;

Immunity Booster Foods :

• Fruits :

1. Oranges/Sweet lime :
They are highly beneficial to boost our immunity as it contains Vitamin C which is an immunity-boosting nutrient.

2. Pine Apple :
Consuming pineapple in a regular basis during this period of quarantine may reduce the chances of being infected through coronavirus as it contains various micronutrient like Vitamin A, Vitamin C, Vitamin D, Vitamin B-6 and also it contains various minerals like Calcium, Iron, magnesium,
Cobalamin.

Cobalamin also called vitamin B12. A vitamin important for the normal formation of red blood cells and for the health of the nerve tissues. Undetected and untreated vitamin B12 deficiency can lead to anemia and permanent nerve and brain damage.


3. Fresh Berries :
Eating a cup of blueberries a day reduces risk factors for cardiovascular disease — according to a new study. Eating 150g of blueberries daily reduces the risk of cardiovascular disease by up to 15 percent which will ultimately reduce your chances of being infected as a healthy heart will be of those peoples who are healthy and healthy peoples have strong immunity. So, your goal should be getting yourself more fit and making your immunity strong.


4. Papaya :
Papayas are an excellent source of vitamin C, and one single medium fruit provides 224 percent of recommended daily intake. One medium papaya has approximately: 120 calories. 30 grams of carbohydrate – including 5 grams of fiber and 18 grams of sugar and moreover it provides your body an enzyme called Papain which basically helps your body to digest “Protein” in a more efficient manner and thus, improves overall digestion and once the digestive system is perfectly alright then it shows that your body has minimal chances of being infected through any viruses or bacteria.


5. Kiwi :
Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber and which will ultimately help your immune system against coronavirus in a more efficient manner.


6. Guava :
Again, this is yet another fruit that is surely gonna help your body to save yourself from the dangerous disastrous spread of coronavirus. Guava itself has a lot of health beneficiary if consumed on a regular basis. They contain Vitamin A, D, C, B-6, Iron, Calcium, magnesium, and also Cobalamin.


7. Amla :
Amla is an excellent source of Vitamin C, hence it helps boost your immunity, metabolism and prevents viral and bacterial ailments or diseases, including cold and cough. Its nutritional profile also comes studded or loaded with a range of polyphenols that are known to fight against the development of cancer cells.


8. Apple :
As we all have heard the most famous quote regarding “Apple” that “An apple a day keeps the doctor away” so, make sure you are having it on a regular basis by keeping all the other factors of fitness in mind.

An apple a day might not keep the doctor away, but each sweet, crispy crunch could promote weight loss and support the body’s efforts to combat or fight disease. That’s because apples are rich in fiber as well as phytonutrients and antioxidants.

Vegetables

1. Carrots :
Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.


2. Beetroot :
Beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous of health benefits, including improved blood flow, lower blood pressure, and increased exercise performance as well!!


3. Spinach (Palak) :
Spinach is an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.


4. Cabbage :
It is also a vegetable that is highly nutrient-dense. It has Vitamin C, improves digestion and apart from this they have lot health beneficiaries. It works more efficiently when consumed raw as a salad before the main meal.


5. Cauliflower :
Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

Cauliflower is also considered as a superfood because of its nutrient-rich content. It is high in fiber, vitamins B and C. It also contains high concentrations of carotenoids (antioxidants) and glucosinolates.


6. Broccoli :
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.


7. Egg Plant/Brinjal :
Eggplant is a high-fiber, low-calorie food that is rich in nutrients and comes with many potential health benefits. From reducing the risk of heart disease to helping with blood sugar control and weight loss, eggplants are a simple and delicious addition to any healthy diet. So, make sure you are having it as well so that your immune system can get strong enough to save your body from any viruses in the world.


8. Capsicum/Bell Peppers :
Capsicums are an excellent source of vitamin A and C (red contain more than green capsicums).
They are also a good source of dietary fiber, vitamin E, B6 and folate.

Nuts or Dry fruits

1. Almonds :
Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels(mainly LDL which is nothing but a bad cholesterol basically in layman language and promotes HDL which is also nothing but a good cholesterol in general or in simple layman language). They can also reduce hunger and promote weight loss.


2. Walnuts :
Walnuts are an excellent source of omega 3 fatty acids that promote heart and brain health and many more. So, make sure you are having it as well on a regular basis to get its maximum health benefits.


3. Cashews :
Cashew nut is rich in selenium, zinc, magnesium, iron and phosphorous. Also, they are great sources of phytochemicals, proteins and antioxidants. The high percentage of selenium in cashews is not only good for your skin but also “helps prevent cancer as well”.


4. Peanuts/Peanut butter :
Peanuts are an especially good source of healthful fats, protein, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates.


5. Raisins :
Raisins are quite rich in iron, therefore, it helps in treating anemia by providing you with the daily recommended intake of the mineral. A healthy intake of raisins with your daily diet can save you from iron deficiencies. These dried grapes are super low in calories and are naturally sweet.




Make sure you are going to add all the above-listed immunity-boosting foods in your daily diet and apart from these all try to have various powerful herbs like Ginger, Raw turmeric and also garlic and if consumed early morning would get you all the maximum possible benefits.



Apart from maintaining a good healthy and nutritious diet, don’t forget to wash your hands with alcohol-based sanitizers or hand wash. Try not to touch your face most frequently but what if you want to touch face?? Well, if that is the case then first go and get your hands cleaned and washed properly in order to fulfill your face touching utility. Lol!! also try to maintain maximum social distancing, avoid handshakes, lockdown yourself in your house and spend some quality time with your family members and make some really everlasting memories with your families and do all those things or activities during quarantine that you all have been wanted to!!

Spend some quality time with your inner self and get your mind in a peaceful stage and follow all the guidelines or precautions that government bodies are making to stop the spread of the novel coronavirus of your respective countries. Corporate with your health departments or doctors who continuously making their all possible efforts to save our lives and yeah, last but not the least, drink more water and keep yourself hydrated always.

Regards,
GS Academy!

Comment down all the possible queries, we will love to solve your problems!!

byGS_Academy

in Nutrition Science, Recipe

07:40

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