There are some fruits and vegetables of which skin can be eaten and they are of great health benefits.

They are :

Potato: Although you might be more interested in what's inside the potato, its skin has fiber and tons of nutrients, like vitamins B and C, potassium, calcium, and iron.  

   

Peaches: The fuzzy skin on peaches is packed with antioxidants and vitamins. Not only that, it has lots of dietary fiber, too. Peach skin has loads of vitamin A. There are also carotenoids -- a kind of antioxidant and provitamins -- in peach skin. These could help lessen your chances of cataracts. You'll be getting a good amount of fiber too, which helps your body digest food.

                                                            

 

Eggplant: An eggplant's skin has lots of antioxidants. This is especially true for eggplant varieties that are darker in color. For example, purple eggplant varieties will have more nutrients in their skin than the white varieties. You may find an eggplant's skin a little too chewy to eat.

Watermelon: rinds have an amino acid called citrulline. It can help get rid of nitrogen in your blood and can also help ease pain if you have sore muscles. In fact, the rind has more citrulline than the juicy flesh. If you're not keen on eating the rind raw, there are other ways to prepare and eat it. You can pickle it, juice it, or stir fry it like a vegetable.

Apple: Interestingly, apple peels have more vitamins and fiber than what's inside. Fiber is helpful for stopping cholesterol buildup in your blood vessels. There's also an antioxidant called quercetin that can help your brain and lungs work better.

Cucumber: Most of a cucumbers' nutrients are in its dark green outer skin. It has lots of potassium, antioxidants, and fiber. The skin is also rich in vitamin K, a nutrient that supports bone health and blood clotting. But if the cucumber you want to eat isn't organic and it has a heavy waxed coating, you might want to peel it anyway.

Mango: Poison ivy has a chemical called urushiol. It's what causes the itchy rash for most people who come in contact with it. Mangos have that same chemical, mostly in the skin. If you don't get a rash from poison ivy, great news -- the skin of a mango is chock-full of dietary fiber. It's also packed with vitamins E and C, antioxidants, polyphenols, and carotenoids. On top of that, it has polyunsaturated fatty acids and both omega-3 and omega-6.

Kiwis: have fuzzy, tough skin, but don't let that stop you. You can scrape off the fuzz if you don't like it. If you do eat the skin, you'll get antioxidants, flavonoids (plant chemicals), and vitamin C. In fact, the skin has more of those nutrients than the inside does.

Zucchini:  peels can taste a little bitter, but they're extremely nutritious. You'll get fiber, potassium, and some extra vitamin C. The skin of a zucchini also has loads of antioxidants, like lutein, carotenoids, and zeaxanthin. You can reap the benefits of this veggie skin by combining them with other flavors, like in a salad, or by cooking them.

Bananas: have a peel that's tough to eat and tastes bitter. Still, the peel has some great health benefits. It has potassium and antioxidants, like lutein. Lutein is good for eye health. Banana peels also have something called tryptophan, an amino acid. Since the skin is tough and bitter, you can boil it for a few minutes, then bake in the oven to dry it out for a tea or a smoothie.

Some homemade  immunity-boosting measures for self-care during COVID 19 crisis

In the wake of the Covid 19 outbreak, entire mankind across the globe is suffering.
Enhancing the body’s natural defense system (immunity) plays an important role
in maintaining optimum health.
We all know that "prevention is better than cure". While there is no medicine for
COVID-19 as of now, it will be good to take preventive measures which boost our
immunity in these times.

Health measures and boosting immunity with special reference to respiratory health are:

1. Drink warm water throughout the day.
2. Daily practice of Yoga, exercise, and home activity to keep oneself active.
3. Spices like Haldi (Turmeric), Jeera (Cumin), Dhaniya (Coriander) and
Lahsun (Garlic) is recommended in cooking.
4. Take herbal Chyavanprash 10gm (1tsf) in the morning. Diabetics should take sugar-free Chyavanprash to boost immunity.
5. Drink herbal tea/decoction (Kadha) made from Tulsi (Basil), Dalchini
(Cinnamon), Kalimirch (Black pepper), Shunthi (Dry Ginger) and Munakka
(Raisin) - once or twice a day. Add jaggery (natural sugar)/honey with fresh
lemon juice to your taste, if needed.
6. turmeric  Milk- Half teaspoon Haldi (turmeric) powder in 250 ml hot milk -
once or twice a day.
7. Nasal application - Apply sesame oil/coconut oil or Ghee in both the
nostrils (Pratimarsh Nasya) in the morning and evening. It helps in improving immunity to fight the infection.
8. Steam inhalation with fresh Pudina (Mint) leaves or Ajwain (Caraway seeds)
can be practiced once in a day.
9. Lavang (Clove) powder mixed with natural sugar/honey can be taken 2-3
times a day in case of cough or throat irritation.
10. These measures generally treat normal dry cough and sore throat. However,
it is best to consult doctors if these symptoms persist.

Hairfall

The most common problem faced by many people nowadays, as I remember most of my clients usually had these queries about hair fall, so today I will be discussing the most common reason for hair fall and how can we tackle these problems through supplements and proper diet.

The most common cause of hair loss is a hereditary condition called male-pattern baldness or female-pattern baldness. It usually occurs gradually with aging and in predictable patterns — a receding hairline and bald spots in men and thinning hair in women.

If you have a family history of baldness, you may have this type of hair loss. Certain sex hormones can trigger hereditary hair loss. It may begin as early as puberty.

Hormonal changes can cause temporary hair loss:

pregnancy

childbirth

discontinuing the use of birth control pills

menopause

Medical conditions that can cause hair loss include:

thyroid disease an autoimmune disease that attacks hair follicles scalp infections like ringworm.

Diseases that cause scarrings, such as lichen planus and some types of lupus can result in permanent hair loss because of the scarring.

Hair loss can also be due to medications used to treat:

high blood pressure

arthritis

depression

heart problems

A physical or emotional shock may trigger noticeable hair loss:

extreme weight loss

a high fever

Traction hair loss can be due to hairstyles that put pressure on the follicles by pulling the hair back very tightly.

Insufficient intake of Vitamins and minerals:

A diet lacking in protein, iron, and other nutrients can also lead to thinning hair.

FOOD TO PREVENT HAIRFALL :

An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like the Indian salmon and low-fat dairy are great boosters for healthy hair. If your hair suffers from dryness, thinning, stiffness, discoloration or hair fall, depleting reserves of iron might be the culprit.

So some of the important food items which can prevent hairfall are:

1.Eggs and Dairy Products:

Milk, yogurt, cheese, eggs, etc. are loaded with essential nutrients such as proteins, Vitamin B12, iron, zinc and Omega 6 fatty acids. Dairy products are also a great source of biotin (Vitamin B7) that is known to fight hair loss. If you are pure vegetarians you can go for dairy products.

2.Foods rich in Vitamin-C:

Vitamin C supports the absorption of iron in our body, the deficiency of which may lead to hair loss. Vitamin C is also known for its antioxidant properties which reduce the damage caused by free radicals that may make your hair brittle and weak. Add fruits like oranges, amla, kinu, papaya, blueberries, lime and kiwi to your diet. Vitamin C prevents your hair from becoming brittle and fragile. Vitamin C also helps in the production of an essential protein called collagen which strengthens blood vessels that support the hair shafts.

3.Spinach:

Spinach is a great vegetarian food for hair regrowth. Spinach is a source of iron, vitamin A and C and protein. Iron deficiency is the main cause of hair fall and spinach is not only iron-rich, but it also contains sebum which acts as a natural conditioner for hair. It also provides us with omega-3 acid, magnesium, potassium, calcium, and iron. These help in maintaining a healthy scalp and lustrous hair.

4.Walnuts:

By adding walnuts to your diet, it helps to prevent hair loss. It is the only known nut that contains biotin, B vitamins (B1, B6, and B9), Vitamin E and magnesium, all of which strengthen hair cuticles and nourish the scalp. It also helps protect your cells from damage which may be caused due to sun exposure.

5.Oats:

Not only are oats loaded with fiber that helps maintain a healthy heart and bowels, but they also contain a high concentration of other essential nutrients such as zinc, iron and omega-6 fatty acids. Together, these are also known as polyunsaturated fatty acids (PUFAs). Omega-6 fatty acids, in particular, are essential to maintain normal skin, hair growth, and development. Since this essential ingredient is only obtained through the diet, make sure your breakfast includes a bowl of oatmeal every few days in the week.

6.Carrots:

It’s not just the eyes, Vitamin A-rich carrots provide excellent nourishment for the scalp. A healthy scalp ensures shiny, well-conditioned hair that is strengthened and moisturized. An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like the Indian salmon and low-fat dairy are great boosters for healthy hair.

7.Lentils/Dal:

Lentils are loaded with protein, iron, zinc, and biotin. Besides this, lentils are full of folic acid which is necessary for restoring the health of red blood cells that supply the skin and scalp with much-needed oxygen.

8.Chicken:

And if you are non-vegetarians you can go for chicken and shrimp. As poultry meat is rich in high-quality protein which strengthens fragile hair and prevents breakage. Shrimps potent concentration of Vitamin B12, iron, zinc and protein contain all the necessary nourishment to prevent hair loss. Since hair and nails are composed of proteins, one should include them in their daily diet.

And at last  here are a few common mistakes that severely damage hair to prevent hair fall:

1. - Excessive stress and some medication are conclusively known to retard hair growth and promote hair loss.
2. - Cut down on the use of hair spray, hair gels, and styling creams that contain harsh chemical ingredients, which can dry out the scalp and cause the formation of flakes. Also, harsh treatments such as perms, colors, relaxers, etc take a toll on the health of your hair.
3. - Avoid changing your shampoo and conditioner constantly. Stick to one good mild cleansing shampoo for six months before changing.
4. - Excessive exposure to the sun, pollution, rainwater, and dust without proper protection makes the hair dry, brittle and limp.
5. -Use life in conditioner during the rains to protect it from the humidity and wash and oil it regularly to maintain a healthy scalp of the mistake. 

Health Benefits Of Lemon

The health benefits of lemon are due to its many nourishing elements. According to the USDA National Nutrient Database, lemon contains a good amount of vitamin C, and a small amount of a number of vitamins and minerals, including B-vitamins ( niacin, folate, thiamin, riboflavin) as well as potassium, zinc, and magnesium.

1. It promotes hydration:

According to the Food and nutrition board, general guidelines say that women should get at least 91 ounces per day and men should get at least 125 ounces. This includes water from food and drinks. Water is the best beverage for hydration, but some people don’t like the taste of it on its own. Adding lemon enhances water’s flavor, which may help you drink more.

2. It’s a good source of vitamin C:

Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. You’ve probably heard that vitamin C may help prevent or limit the duration of the common cold in some people. Vitamin C may reduce your risk of cardiovascular and stroke, and lower blood pressure.

3. It supports weight loss:

Research has shown that polyphenol antioxidant found in lemons significantly reduced weight gain. The antioxidant compounds also offset the negative effects on blood glucose levels and improved insulin resistance, the two main factors in the development of type 2 diabetes.

4. It improves your skin quality:

Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun. How water improves skin is controversial, but one thing is certain. If your skin loses moisture, it becomes dry and prone to wrinkles.

5. It aids digestion:

Some people drink lemon water as a daily morning laxative to help prevent constipation. Drinking warm or hot lemon water when you wake up may help get your digestive system moving. Ayurvedic medicine says the sour lemon taste helps stimulate your “agni.” In ayurvedic medicine, a strong agni jump-starts the digestive system, allowing you to digest food more easily and helping to prevent the buildup of toxins.

6. It freshens breath:

Have you ever rubbed a lemon on your hands to get rid of the smell of garlic or some other strong odor? The same folk remedy may apply to bad breath caused by eating foods with strong smells such as garlic, onions, or fish.
You might avoid bad breath by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva and water also helps prevent a dry mouth, which can lead to bad breath caused by bacteria.

7. It helps prevent kidney stones:

The citric acid in lemons may help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and may even break up small stones. Drinking lemon water not only gets you citrate, but also the water you need to help prevent or flush out stones.

8.Excellent source of potassium:

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

9. Give your immune system a boost:

Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it.
The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during, especially stressful days.

10. Cleanse your system:

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

11. Keep your skin blemish-free:

The antioxidants in lemon juice help to not only decrease blemishes but wrinkles too. It can also be applied to scars and age spots to reduce their appearance. Because it’s detoxifying your blood, it will maintain your skin’s radiance.

12.Reduce inflammation:

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur.
It removes uric acid in your joints, which is one of the main causes of inflammation.

13. Help to cut out caffeine:

Replacing your morning coffee with a cup of hot lemon water can really do wonders.
You will feel refreshed and no longer have to deal with that pesky afternoon crash. Your nerves will be thankful too.

14. Help fight viral infections:

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats.
Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

Vegetables Care during COVID-19

Federal health officials estimate that nearly 48 million people are sickened by food contaminated with harmful germs each year, and some of the causes might surprise you.

Fruits and vegetables go through quite a journey before they make it into your crisper drawers, and along the way, they pick up things you don’t want to be eating, including wax, dirt, and chemical pesticides. They can also harbor pathogens that cause foodborne illness, an issue that affects one in six Americans every year according to the Centers for Disease Prevention and Control (CDC).

COVID-19 adds another threat to the list of things that might be lurking on your fruits and vegetables, and that’s germs from people who may have touched the produce before you purchased it. That being said, a reality check is helpful here. The Federal Drug Administration (FDA) notes that there is currently no evidence of COVID-19 transmission through food or food packaging. The need to sanitize fruits and vegetables before consuming them is still mostly related to those aforementioned wax, dirt, chemicals, and pathogens, with extra steps right now providing more peace of mind than anything.

How to Safely Wash Fruits and Vegetables

Effectively washing your fruits and veggies before eating them is actually a lot easier than you might assume. Here’s how to do it.

DO wash your hands first.

 You don’t want to accidentally transfer germs from your hands to your product before and after washing them. Follow the established guideline of washing your hands with soap and water for a full 20 seconds, and then you can go grab your food items. Hand sanitizer is sufficient here too.

DON’T wash produces items before you’re ready to eat them.

 Moisture is a perfect habitat for bacteria to prosper in. If you wash fruits and vegetables before you’re ready to consume them, you run the risk of creating an environment where additional bacteria can thrive. This bacteria isn’t necessarily dangerous, but it can speed up the process of your produce going bad, which is not ideal in the best of times. 

DO use just warm water.

 There has been a lot of information spreading around about proper washing methods at home in a time of the coronavirus. Stick to warm water and give each fruit or veggie a thorough rinse for at least 30 seconds before consumption, even if you’re planning to peel it and/or cook it. 

DON’T forget to be thorough.

 A warm water rinse is all that you should need to make your fruits and veggies safe to eat, but the technique is important here. If you’re washing lettuce, cabbage, or similar leafy greens, remove the outer layer of greens before washing. Remove the leaves from other fruits and vegetables too before cleaning, and get rid of any damaged or bruised spots, which can harbor bacteria.

For items like apples, potatoes, carrots, and other hard fruits and vegetables, use a vegetable brush during the cold water rinse to scrub the surface. For softer produce items like berries, tomatoes, and mushrooms, use your hands to gently but firmly rub the item while it’s being rinsed.

DO consider a baking soda bath if you want to take it a step further. 

If warm water just doesn’t sound like enough to you, then an extra step would be a baking soda bath. A recent study published in the Journal of Agricultural and Food Chemistry found that a baking soda soak was the most effective method of removing pesticide residue from apples.

To do a baking soda bath, clean and sanitize your kitchen sink, and then fill it with warm water. Next, add your baking soda—about a teaspoon should be sufficient, though you can add up to a few tablespoons if you prefer. Add your fruits and vegetables to the bath and let soak for 12 to 15 minutes, then scrub harder items and those with rinds with a vegetable brush. Thoroughly dry all items before eating.

It’s hard not to overthink everything that we bring into our homes right now, but when it comes to food from the grocery store, it helps to be able to separate fact from fiction—especially when the facts show that it’s not as concerning as you might think. Follow the tips above to sanitize fruits and vegetables and you should have nothing to worry about.

WHO/Europe has published a new guide on how to eat healthily during the COVID-19 self-quarantine. It contains valuable information about nutrition to help keep the immune system strong. It also has tips for a diet that supports good health while many of us are advised to stay at home and may have fewer opportunities to consume fresh foods and be physically active.


Today, while governments are taking stronger measures to tackle the spread of the COVID-19 pandemic, businesses are being temporarily closed, and newswires are full of information about the disease. In some countries, restaurants and take-away offers are being limited and some items in supermarkets are becoming less available.

Limited access to fresh foods may lead to increased consumption of highly processed foods, which tend to be high in fats, sugars, and salt. Such changes in eating behavior could have a negative effect on the immune system, overall physical and mental health, and the well-being of individuals globally.
The newly published WHO/Europe nutrition guidance explains how to be strategic while buying and using ingredients, and how to follow safe food handling practices and limit salt, sugar and fat intake. The publication also includes a list of food items, including canned products, with a high nutritional value which are generally affordable, accessible and have a long shelf-life.

Nutrition is the only factor essential for staying healthy during self-quarantine.

15 Foods That Boost the Immune System

 1. Citrus fruits

Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruits include: grapefruit, oranges,tangerines,lemons,limes,amla (gooseberry).
Because your body doesn't produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C.

2. Red bell peppers

red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables.

4. Garlic

Garlic is found in almost every cuisine in the world. Early civilizations recognized their value in fighting infections. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic may also help lower blood pressure and slow down the hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.

6. Spinach

Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

7. Yogurt

Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
8. Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

9. Turmeric

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis can also help to decrease exercise-induced muscle damage.

10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

11. Papaya

Papaya is another fruit loaded with vitamin C.  Papayas also has a digestive enzyme called papain that has anti-inflammatory effects.Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

12. Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

13. Poultry

When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6.
Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

14. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant. Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

15. Tulsi

This green leafy plant, also known as Ocimum sanctum L. and tulsi, is native to Southeast Asia. It has a history within Indian medicine as a treatment for many conditions, from eye diseases to ringworms.From the leaves to the seed, tulsi is considered a tonic for the body, mind, and spirit. Different parts of the plant are recommended for treating different conditions:

• Use its fresh flowers for bronchitis. 
• Use the leaves and seeds, with black pepper, for malaria. 
• Use the whole plant for diarrhea, nausea, and vomiting.

The most common symptoms of COVID-19 are

 -fever
 -tiredness
 -dry cough.
Some patients may have aches and pains, nasal congestion, runny nose, sore throat or diarrhea. These symptoms are usually mild and begin gradually. Some people become infected but don’t develop any symptoms and don't feel unwell. Most people (about 80%) recover from the disease without needing special treatment. Around 1 out of every 6 people who get COVID-19 becomes seriously ill and develops difficulty breathing.
Older people, and those with underlying medical problems like high blood pressure, heart problems or diabetes, are more likely to develop serious illness.

Similar to other fruit, papaya is healthy when eaten as part of a balanced diet and is relatively low in calories, notes the U.S. Department of Agriculture's MyPlate guidelines. One small papaya — about 157 grams (g) — has only 68 calories, according to the United States Department of Agriculture (USDA).

Nutritional facts for papaya:

• 2.7 g dietary fiber
• 31 milligrams (mg) calcium
• 33 mg magnesium
• 286 mg potassium
• 0.13 mg zinc
• 95.6 mg vitamin C
• 58 micrograms (mcg) folate
• 1,492 international units (IU) vitamin A
• 0.47 mg vitamin E
• 4.1 mcg vitamin K
• Trace amounts of calcium, magnesium and vitamins B1, B3, B5, E, and K.

Papayas also contain healthy antioxidants known as carotenoids — particularly one type called lycopene.

Health benefits of eating papaya:

The nutrients found in papaya are thought to have a range of health benefits. They may help protect against a number of health conditions.

Age-related macular degeneration

Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays.It is thought to play a protective role in eye health, and it may ward off muscular degeneration. However, a higher intake of all fruits has been shown to decrease the risk of and progression of age-related macular degeneration.

Asthma prevention

The risk of developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, contained in foods like papaya, apricots, broccoli, cantaloupe, and carrots.

Cancer

Consuming the antioxidant beta-carotene, found in papayas, may reduce cancer risk. Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study published in the journal Cancer Epidemiology and Prevention Biomarker. 

Bone health

Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it improves calcium absorption and may reduce urinary excretion of calcium, meaning there is more calcium in the body to strengthen and rebuild bones.

Diabetes

Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and people with type 2 diabetes may have improved blood sugar, lipid, and insulin levels. One small papaya provides about 3 grams of fiber, which is equivalent to just 17 grams of carbohydrates.

Digestion

Papayas contain an enzyme called papain that aids digestion; in fact, it can be used as a meat tenderizer. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.

Heart disease

The fiber, potassium and vitamin content in papaya all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

Inflammation

Choline is a very important and versatile nutrient found in papayas that aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Skin and healing

When used topically, mashed papaya appears to be beneficial for promoting wound healing and preventing infection of burned areas. Researchers believe that the proteolytic enzymes chymopapain and papain in papaya are responsible for their beneficial effects. Ointments containing the papain enzyme have also been used to treat decubitus ulcers (bedsores).

Hair health

Papaya is also great for hair because it contains vitamin A, a nutrient required for sebum production, which keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin C, which papaya can provide, is needed for the building and maintenance of collagen which provides structure to the skin.

Durum wheat also called pasta wheat or macaroni wheat (Triticum durum or Triticum turgidum subsp. durum), is a tetraploid species of wheat. It is the second most cultivated species of wheat after common wheat, although it represents only 5% to 8% of global wheat production. It was developed by artificial selection of the domesticated emmer wheat strains formerly grown in Central Europe and the Near East around 7000 BC, which developed a naked, free-threshing form. Like emmer, durum wheat is awned (with bristles). It is the predominant wheat that grows in the Middle East.
Durum in Latin means "hard", and the species is the hardest of all wheat. This refers to the resistance of the grain to milling, in particular of the starchy endosperm, implying dough made from its flour is weak or "soft". This makes durum favorable for semolina and pasta and less practical for flour, which requires more work than with hexaploid wheat like common bread wheat. Despite its high protein content, durum is not strong wheat in the sense of giving strength to dough through the formation of a gluten network. Durum contains 27% extractable wet gluten, about 3% higher than in common wheat (T. aestivum L.).

Durum Quick Facts:

Name: Durum
Scientific Name: Triticum durum
Origin: Mediterranean region and southwest Asia
Colors: Reddish-brown to yellow or white
Shapes: Ellipsoid caryopsis (grain), ovoid to ellipsoid
Taste: Nutty
Calories: 651 Kcal./cup
Major nutrients: Selenium (312.00%)
                                 Manganese (251.43%)
                                 Phosphorus (139.29%)
                                 Copper (118.00%)
                                 Carbohydrate (105.05%)

Health Benefits of Durum Wheat:

A part of balanced diets

Durum wheat flour is a rich source of many important nutrients. It contains dietary fiber, vitamin B-complex, vitamin E, minerals and zero in fat, saturated and trans fat. It is also low in cholesterol and sodium. Including durum wheat products as a part of your diet provides your more balanced nutrients intake.

Boost your intake of B-complex vitamins

Durum wheat flour is rich in B-complex vitamins, especially the folate and thiamine. In general, B-complex vitamins are needed for healthy skin, hair, eyes, and liver. Enough intake of B-complex is essential to support our metabolism and energy production. Thiamin helps to maintain the health of your brain and nervous system. Folate supports the regeneration of red blood cells in our bodies. A serving of durum wheat flour (semolina) provides 25% and 30% of the daily requirement of folate and thiamine.

Rich in selenium and iron

Durum wheat is also a good source of essential minerals, such as selenium and iron. Selenium acts as an antioxidant in our body to prevent harmful oxidation damage of our cell membranes and DNA. Selenium also strengthens our immune system to prevent infection. A serving of durum wheat flour provides 37 mg of selenium, which equals 2/3 of recommended daily intake. An iron-rich diet is beneficial for blood cell regeneration and circulation. A serving of durum wheat flour contains 1.8 mg of iron which is 10% of our daily requirement.

Weight loss

Products made from durum flour is digested slowly. This helps you feel full longer and prevent you from overeating. Eating slices of white bread and a bowl of spaghetti give your totally different feeling of satiety. White bread contains fast digestible starch which will be rapidly emptied from your stomach, digested and absorbed into your bloodstream. On the other hand, pasta has slower digestion and maintained in your GI tract for a longer time. Choosing products made with durum flour over those made with refined white flour will help you to reduce your food intake.

Prevent type 2 diabetes

Durum wheat product is a top choice for people with diabetics because of its low glycemic index. Compared to refined white flour, durum flour is digested and absorbed at a slower rate. This helps to reduce the blood glucose surge after a meal and allows people with diabetes to control their blood sugar levels more effectively.

Improve heart health

Durum flour contains potassium and is low in sodium. Every one hundred grams of durum flour contains 186 mg of potassium which is 4% of the daily requirement. Potassium is important in supporting heart function. It keeps a normal electrolyte balance between cells and body fluid and keeps the heart beating at a normal rhythm by lowering blood pressure. Moreover, the selenium content of durum flour protects our heart from infections.

Kidney health

Proper potassium to sodium level is important in keeping our kidney healthy and preventing chronic kidney disease. Our diet is normally high in sodium and low in potassium because of excessive salt intake. To prevent low potassium levels, you can increase the intake of whole and potassium-rich food. Thanks to its potassium content, durum flour helps to keep blood potassium within a normal range and keep our kidney health.

Healthy bones and nervous system

Durum wheat is a good source of essential minerals. One hundred grams of durum flour contains 17 mg calcium and 47 mg magnesium. Both calcium and magnesium have a large presence in bone. Calcium increases bone density. Magnesium assures the strength and firmness of the bone. Adequate magnesium is also necessary for nerve conduction and the electrolyte balance of the nervous system. The trace metal zinc is a biofactor that plays essential roles in the central nervous system across the lifespan from early neonatal brain development and the maintenance of brain function in adults. Overall, the phosphorus, zinc, and magnesium of durum wheat are necessary for the maintenance of a good nervous system.

Prevent anemia

As an excellent source of iron, eating semolina makes sure you have a sufficient amount of iron required for your body. With one cup of durum flour, you get 8% of the recommended daily intake of iron. Iron is essential to produce hemoglobin that carries oxygen to the cells in our body. Eating durum based products prevents iron efficiency and anemia.

Keep your digestive system healthy

Durum flour, semolina, is coarse and fiber-rich particles. Each serving of durum flour contains 1 g of fibers, which provides 4% of the daily value. The soluble fiber of durum wheat flour slows digestion.

With recent outbreaks of a new strain of coronavirus reported globally, you may be worried about contracting this illness. Coronavirus belonging to a large family causing illness ranging from the common cold to severe disease.

These diseases include:

MERS-COV (middle east respiratory syndrome)
SARS-COV (Severe acute respiratory syndrome)

Noval coronavirus or COVID19 -  a new strain that has not been previously identified in humans. However, an outbreak of unusual respiratory conditions was first reported in Wuhan, China, due to the infection caused by novel coronavirus now known as COVID19.

On 11th Feb 2020, the WHO announced COVID19 as the name of this disease. Based on the transmission rate WHO declared COVID19 as a pandemic.

As a global health emergency. In a recent health survey by the CDC (center for disease control and prevention) reports until now affected all countries.

Mode of Transmission:

According to the CDC (center for disease control and prevention), COVID is transmitted through droplets.

 PERSON TO PERSON :
     -people with close contact of a distance of 6 feeds.
     -infected person sneezes or coughs.
     -inhalation of droplets in the oral cavity or nose in close proximity.

HOUSEHOLD TRANSMISSION AS PER WHO:
      in family, total reported cases affected around 78%-85%

Clinical Presentation COVID19

As per the CDC, the individuals who are more prone to the disease are listed below:

      -Patient at the age of 50 or the elderly.
      -Patients with DM, Parkinson's disease, CAD are at high risk.
        As per WHO
      -77.8% of cases are between 30-69% years.
      -Statical data also revealed 51.1% of the affected population is males.

Clinical Features of COVID-19:

Symptoms may appear 2 to 14 days after exposure to the virus which includes:
   decreased white blood cells.
   -cardiovascular damage.
   -diarrhea.
   -fever.
   -fatigue.
   -coughing and sneezing.
   -running nose.
   -shortness of breath.
   -breathing difficulties.
   -sore throat.
   -pneumonia.
   -severe acute respiratory syndrome.
   -lungs inflammation and congestion.
   -decreased kidney functions.
  - kidney failure.

Preventive Measures of coronavirus include:

-performing frequent hand hygiene which involves:
      washing hands with soap and water or alcohol-based hand rub.
      always keeping a hand sanitizer.
      follow the namaste culture.
      cough etiquette.
      offering a surgical mask.
      keep the workplace clean.
      avoid raw or uncooked meat.
      visit the doctor if you are unwell.
   
As per the CDC, there is no specific antiviral treatment for COVID-19. It should be provided by supportive care and contact doctors as early as possible.
             
 

Fundamental Food to Lower Cholesterol.

There is a saying that goes'' We are What we eat".

This is so true as the food being consumed may affect the cholesterol level inside the person's system. This makes the person prone to high blood pressure or heart disease through age, which could leave the patient paralyzed or dead. The only thing to do before it is too late is to make some changes in the individual's diet.

while many of the good stuff the people love to eat has a high concentration of LDL better know as bad cholesterol, this can all change by consuming those who have HDL or good cholesterol.

Here are a few examples:

A good way to start a healthy diet is to have breakfast. Instead of eating bread or anything made up of white wheat flour, the individual can consume high fibrous food like Oatmeal instead. Studies have shown this can lower the cholesterol in the body by more the 20% after just two weeks of use.

This figure can go down some more if this becomes a habit. It tough to just have Oatmeal in a morning. Sometimes the individual can have fruits. An Eg. could be an apple. Studies have shown that people who eat at least 2 full apples a day are able to reduce the chances of heart diseases by 50%.

During lunch or dinner, the person has some vegetables in the meal.

Those who love to cook at home can be mixed with healthy ingredients.

One Eg. is garlic that has natural properties that can declog/unclog the arteries and again lower the odds of succumbing to heart diseases.

There are not that many people who will do this but those who are able to eat even a half an onion daily will be able to increase the HDL and lower the LDL.

People are often told that fats are not good for the diet. This isn't entirely true because this comes in many forms. Monosaturated and Polysaturated ones are also effective since these are usually found in cooking oils. this means food preparation also plays a big factor in reducing lowering one's cholesterol levels. The individual should read the label to find out if this is healthy for cooking or not.

Macaroni are dry pasta shaped like narrow tubes. Made with durum wheat, macaroni is commonly cut in short lengths; curved macaroni may be referred to as elbow macaroni. Some home machines can make macaroni shapes, but like most pasta, macaroni is usually made commercially by large-scale extrusion.