Yogita Agarwal, Author at GOQii

January 19, 2021 By Yogita Agarwal Leave a Comment

Tired All The Time? Start With These Superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness?

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness!

Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well.
Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline.
Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels.
Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer.

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods.

For more on healthy living, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

January 6, 2021 By Yogita Agarwal Leave a Comment

Top 5 Foods To Fight Wrinkles And Premature Aging

We all want healthy and glowing skin but do you know that your skin reflects what you eat? Healthy skin needs nutrients, a healthy diet, enough water and good sleep. When these aspects are balanced, it shows on our skin. Wrinkles are a sign of ageing. We can’t stop or avoid it but with healthy food and lifestyle, we can delay it. When it comes to premature aging or wrinkles, it happens due to Sun damage and loss of collagen and elastin. These two proteins take care of our skin and keep it healthy, young and firm.

When UV rays hit our skin, it reduces the production of collagen and elastin. It increases the production of free radicals and premature aging. As we age, the skin starts losing its firmness and elasticity. Other factors that contribute to the process are pollution, smoking, stress, dehydration, lack of sleep and unhealthy food habits.

Which Foods Help Fight Wrinkles and Premature Aging?

Avocado: is a fruit with healthy fats. It has fiber and many nutrients like folate, magnesium, Potassium, Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5), Pyridoxine (Vitamin B6), Vitamin C, Vitamin E and Vitamin K. Vitamin E aids skin nourishment, reduces scars and fights free radicals. Avocado is high in the antioxidant glutathione, which helps the body to detoxify and keeps skin clear of acne and wrinkles.
Berries: All the berries are extremely rich in antioxidants, are a good source of fiber, Vitamin c, Manganese, Vitamin K1, copper and folate. Those are rich in flavonoids, vitamins and polyphenol. So berries are perfect food to fight wrinkles and fine lines. Berries not only help in reducing wrinkles but also help in the regeneration of new skin cells. Add berries to your breakfast or morning smoothies.
Buckwheat: It is gluten free, rich in fiber, Iron, provides B1, is a rich source of magnesium and calcium, folate, helps in heart health and controls blood sugar levels and also reduces the signs of premature aging. It has Bioflavonoid rutin which helps to maintain the production of collagen in the skin and encourage the body’s utilization of Vitamin C.
Papaya: is rich in a variety of antioxidants, vitamins and minerals like Vitamin A, C, K and E, Calcium, potassium, magnesium, phosphorus and Vitamin B. These help to improve skin elasticity and minimize the fine lines and wrinkles. Papaya is rich in the enzyme papain and chymopapain which helps to reduce inflammation. It helps to reduce acne by removing dead skin cells, and remove damaged keratin which can build up on the skin and form small bumps.
Sweet Potatoes: are rich in Vitamin A, B,C, D, calcium, iron, magnesium, potassium, phosphorus, thiamine, zinc. It has the antioxidant beta-carotene which is converted into Vitamin A and helps in restoring skin elasticity, prompts skin cell turnover, which means healthy glowing skin. The Vitamin C and E in it helps in protection of skin from free radicals and keeps complexion radiant. Both the Vitamins are crucial to keep skin healthy, glowing and supple. Vitamin C boosts collagen and promotes tightening of skin.

Above are the few foods which help protect our skin from wrinkles and premature aging. In addition to including these foods to your diet, make sure that you have healthy fats, a variety of veggies and fruits, especially different colour veggies and fruits. Keep yourself well hydrated, do regular exercise, learn to manage stress and sleep well. Reduce the consumption of alcohol, tea, coffee, preserved canned food and processed food. Our body does not have a voice but it talks to us through signs and symptoms, so pay attention to the health of the skin to be healthy and fit. With good food habits, healthy lifestyle, proper hydration, good sleep and stress management we can turn the clock on our skin to look 10 years younger.

We hope this article helps you fight wrinkles! Do leave your thoughts in the comments below. For more tips on skincare, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

December 23, 2020 By Yogita Agarwal Leave a Comment

6 Magical Foods That Could Help Boost Your Immunity

The winter flu coupled with the ongoing pandemic isn’t a very desirable combination. If you’re too worried about that cough or cold being a symptom of COVID-19, you need to boost your immunity this season! Being we get to the foods which can boost your immunity, let’s understand what immunity is all about!

What Is Immunity?

It is a condition of being able to resist a particular disease, especially by preventing the development of pathogenic microorganisms or by counteracting the effects of its products. The Immune system consists of organs, cells, tissues and proteins – together they carry out bodily processes that fight off pathogens (viruses, bacteria and foreign bodies that cause infection or disease). When our immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies which attach to the antigen or pathogen and kill them.

In simple terms, immunity is the strength to fight and ward off viruses and bacteria which make us weak and ill. It’s the 1st line of defence. To build immunity, we have to choose a healthy lifestyle with:

Regular exercise
Healthy and nutritious food
Staying well hydrated
Good quality sleep
Stress management
Avoid smoking and alcohol
Avoid processed, canned, preserved and refined food

Magical Foods That Can Help Boost Your Immunity

While the above certainly help you boost your immunity, here are a few magical foods that can help you as well.

Fruits: are packed with vitamins and minerals. They are a rich source of Vitamin C and Vitamin A which play a very important role in building immunity. They are packed with antioxidants. Citrus fruits like Orange, grapefruit, Sweet Lime, lemon as well as kiwi, papaya and all types of berries are the best. To get the best of fruits, we should always consume seasonal and locally grown fruits. 2-3 serving of fruits are recommended per day if there is no restriction.
Vegetables: like green leafy veg, broccoli, red bell pepper are packed with vitamins, minerals and antioxidants. Green leafy vegetables are packed with fiber and water. They are loaded with Vitamin A, C and K. Calcium, iron, magnesium, potassium are the minerals which we can get from them. They are also good sources of phytochemicals like litein, zeaxanthin and beta-carotene which revitalize our health. In fact, Broccoli is supercharged with vitamins A, C and E. It has sulforaphane which is an antioxidant. It has good amounts of fiber which supports the immune system. Red bell pepper has good amounts of Vitamin C which can be compared to Citrus fruits. If anyone wants a good amount of Vitamin C with fruit sugar (Fructose), bell peppers are the best option. It is also a good source of Beta carotene (which gets converted into Vitamin A). Along with helping boost your immunity, it also improves your skin and eye health.
Nuts and Seeds: are good sources of good fat/omega 3 fatty acids and have protein and antioxidants in it along with Vitamin E minerals. In nuts and seeds, almonds and sunflower seeds help you boost your immunity. Vitamin E is fat soluble and almonds have plenty of it! Sunflower seeds are great sources of phosphorus, magnesium, selenium, Vitamin B-6 and E. Vitamin E is very important in regulating and maintaining the immune system.
Roots like Ginger and Garlic: Ginger is anti-inflammatory and antioxidative in nature, hence it helps in preventing illnesses. Certain chemical compounds in ginger helps our body ward off germs. Both fresh and dried ginger are good to build immunity. Garlic is used in home remedies for common cough and cold and other illnesses. It has allicin in it which helps to lower down the blood pressure, cholesterol and helps in heart health.
Green Tea: is packed with flavonoids and epigallocatechin gallate (EGCG) which are antioxidants. In studies, it’s shown that ECGC helps boost your immunity. Green tea also contains L-theanine which is an amino acid that helps in the production of germ fighting compounds called T-cells, which reduce inflammation in the body and helps fight infections.
Dark Chocolate: The Cocoa found in dark chocolate can strengthen the defence of our immune system. Dark chocolate may help fight a stubborn cough. It contains an antioxidant called theobromine, which may help boost your immunity by protecting the body’s cells from free radicals. But dark chocolate is high in calories and saturated fat, so it is important to maintain portion control.

These are the few foods which help boost your immunity. With these, there are many more foods that help us, such as amla, haridra, neem, tulsi and ashwagandha. They are known to strengthen the immune function. As with all foods, you need to maintain portion control. Before you try any of the above foods, check with your doctor, dietitian or nutritionist.

For more on immunity, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

December 18, 2020 By Yogita Agarwal Leave a Comment

The Effect Of Complex Carbs On High Cholesterol

The ill effects of high cholesterol is not alien knowledge to us. We all know how it impacts our health and wellbeing. Before we delve into the role complex carbs play with regards to high cholesterol, let’s understand what cholesterol is. It is a waxy substance which our body needs to build cells and make vitamins and other hormones. But, too much cholesterol is a problem. There is good cholesterol and there is bad cholesterol. Good cholesterol is HDL, which is heart friendly fat and bad cholesterol is LDL, Triglycerides which should be within limit. If it increases, it can cause cardiac issues.

Cholesterol comes from two sources in our body:

From the food we eat like meat, poultry, dairy products, etc.
Our liver makes and releases it in our body

The Correlation of Complex Carbs and Cholesterol

Carbohydrates is a group of chemical substances made up of carbon, oxygen and hydrogen. They include starches, sugars, glycogen, dextrins and celluloses. There are 2 types of Carbohydrates: Simple carbs and Complex Carbs. Both affect our cholesterol levels differently.

Simple Carbs: are refined, processed and have less fiber in it. They have a high glycemic index and affect blood sugar. Increased blood sugar will raise insulin levels which may increase cholesterol. Simple carbs are found in sugar, soda, white rice, white bread, pasta, pizza, noodles,cakes, cookies, snacks such as chips, nachos, etc.
Complex Carbs: are high in fiber, Vitamins, and Minerals. The body will take time to break down and release energy/glucose. As complex carbs are high in fiber, it helps reduce bad cholesterol and triglycerides, helps in healthy heart function, and improves bowel movements. Oatmeal, oat bran, kidney beans, and brussels sprouts are good carbs; they have more soluble fiber, which helps to reduce the amount of cholesterol that gets absorbed into the bloodstream. We should include at least 5 to 10 gms of soluble fiber per day to see beneficial effects. Good sources of complex carbs include whole grains, beans, legumes, fruits, and vegetables.

You should include complex carbs in their natural form. For example:

Have whole fruit instead of fruit juice, soft drinks.
Go with whole grain instead of processed flours or refined flours.
Limit foods that are high in processed, refined food, simple sugar, which provides calories but has fewer nutrients in it.
Have more veggies and fruits which have more fiber and packed vitamins and minerals.
Focus on whole grains, cereals, legumes, pulses, sprouts, beans, lentils, and dried peas, etc.

Complex carbs help us reduce bad cholesterol. Always choose it over simple carbs. We hope this article helps you make healthy food choices. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Eat healthy and #BeTheForce