Micronutrients are the essential vitamins and minerals required by any living entity, it supplements the major nutrients like protein, carbohydrate and fat and helps in regulating mental and physical wellbeing of any living organism. The essential vitamins are Vitamin A, B, C, D, E and K and minerals are calcium, phosphorous, magnesium, chloride, sodium, potassium, sulphur, iron, manganese, copper, zinc, iodine, fluoride and selenium.

Types of Micronutrients

Water-Soluble Vitamins:

These are the vitamins which dissolves in water and easily flushed out from the body in case of excessive consumption. These vitamins are difficult to store in body for later use, hence regular consumption of required amount is needed to maintain its balance in body. The water-soluble vitamins along with their functions are provided in Table 1.

Table 1

Vitamins	Functions
Vitamin B1 (Thiamine)	Converts Nutrients into Energy
Vitamin B2 (Riboflavin)	Essential for cell function and metabolism
Vitamin B3 (Niacin)	Converts food into energy
Vitamin B5 (Pantothenic Acid)	Essential for fatty acid synthesis
Vitamin B6 (Pyridoxine)	Releases sugar from stored carbohydrates and create red blood cells
Vitamin B7 (Biotin)	Metabolism of fatty acid, amino acids and glucose
Vitamin B9 (Folate)	Important for cell division
Vitamin B12 (Cobalamin)	Necessary for red blood cell formation, neural system and brain functioning
Vitamin C (Ascorbic Acid)	Formulation of neurotransmitters and collagen

The above table illustrates the necessary function of water-soluble. The functions mentioned are highly important for maintaining the individual health and require regular consumption of vitamin rich diets. The source of these vitamins and their recommended daily allowances (RDA) for an adult are summarised in Table 2.

Table 2

Vitamins	Source	RDA for an Adult
Vitamin B1 (Thiamine)	Whole grain, fish, meat, beef, liver, dried milk, nuts, oats, oranges, pork, eggs, seeds, legumes, peas and yeast	1.1-1.2 mg
Vitamin B2 (Riboflavin)	Organ meats, egg, milk, asparagus, broccoli, and spinach	1.1-1.3 mg
Vitamin B3 (Niacin)	Meat, salmon, leafy veggies, beans, fish, chicken, turkey, pork, beef, mushrooms, brown rice, peanuts, avocados, green peas,	14-16 mg
Vitamin B5 (Pantothenic Acid)	Organ meats, mushrooms, beans, peas, lentils, nuts, dairy products, tuna, avocado	5 mg
Vitamin B6 (Pyridoxine)	Fish, pork, milk, whole grain cereals, eggs, veggies, soybeans, carrots, potatoes	1.3 mg
Vitamin B7 (Biotin)	Egg, almonds, spinach, sweet potatoes, walnuts, peanuts, cereals, milk, salmon, pork, sardines, mushroom, cauliflower	30 mcg
Vitamin B9 (Folate)	Beef, liver, black-eyed peas, spinach, asparagus, turnip greens, romaine lettuce, brussels sprouts, broccoli, nuts beans, whole grain, sea food	400 mg
Vitamin B12 (Cobalamin)	Clams, fish, meat, poultry, eggs, milk, milk products	2.4 mcg
Vitamin C (Ascorbic Acid)	Citrus fruits, bell peppers, brussels sprouts, spinach, cabbage, tomato juice, broccoli	75-90 mg

Fat-Soluble Vitamins:

Apart from water-soluble nutrients, human body requires some other vitamins which are soluble in fat rather than water. These nutrients are stored in liver and fatty tissues for future use. The best way to consume these nutrients are along with fat rich food in order to have desired effects. Some of the fat-soluble nutrients along with their essential functions are provided in Table 3.

Table 3

Vitamins	Functions
Vitamin A (Retinol)	Essential for healthy eyesight and organ functions
Vitamin D (Ergocalciferol)	Boost immunity and acts as catalyst for calcium absorption and bone growth
Vitamin E (Tocopherol)	Supports immune functionality and protects cell damage
Vitamin K	Blood clotting and bone development

The above table illustrates the necessary function of fat-soluble. These nutrients are stored in our fatty tissues and liver for future consumption. In order to avoid any detrimental effects due to long exposure we need to consume the nutrients in recommended daily allowances (RDA) limits as prescribed in Table 4 for an adult.

Table 4

Vitamins	Source	RDA for an Adult
Vitamin A (Retinol)	Liver, dairy, fish, carrots, spinach, sweet potatoes, dairy products, broccoli	700-900 mcg
Vitamin D (Ergocalciferol)	Salmon, tuna, mackerel, sunlight, fish oil, milk, cheese	600-800 IU
Vitamin E (Tocopherol)	Sunflower seeds, wheat germs, nuts, spinach, broccoli	15 mg
Vitamin K	Leafy veggies, Fish, liver, meat, eggs, soybean, pumpkin, brussels sprout, broccoli, cabbage, cauliflower	90-120 mcg

Macro Minerals:

The nutrients required in relatively larger quantity than other minerals and in lesser quantity than macronutrients. Every mineral has very specific role to perform in proper functioning of the body. Any short of imbalance may lead to life-threatening health condition.  The essential macro minerals and their specific functions are provided in Table 5.

Table 5

Minerals	Functions
Sodium	Act as electrolyte, fluid balance, maintains blood pressure
Magnesium	Regulates blood pressure
Phosphorus	Bone and cell membrane structure
Sulphur	Quintessential to every living tissue, present in amino acids like methionine and cysteine
Chloride	Fluid balance and regulates digestive juice formation
Potassium	Act as electrolyte, fluid balance, helps in nerve transmission and muscle function
Calcium	Functioning of bone and teeth, muscle function, blood vessel contraction

The above table illustrates the essential functionality of macro minerals. These nutrients should be part of our daily diet otherwise we need to have supplements for proper functioning of the body. The recommended daily allowance of macro minerals is provided in Table 6.

Table 6

Minerals	Source	RDA for an Adult
Sodium	Salt, canned and processed food, sunflower seed, clams	2300 mg
Magnesium	Almond, cashew, black beans, avocado, whole grain, fatty fish, legumes	310-420 mg
Phosphorus	Salmon, yogurt, milk and milk products, meat, beans, lentils nuts	700 mg
Sulphur	Meat, poultry, fish, seafood, legumes, onion, garlic, sprouts, egg	No Consensus
Chloride	Seaweed, salt, celery, rye, tomatoes, lettuce, olives	1800-2300 mg
Potassium	Lentils, banana, oranges, grapefruit, apricots, prunes, raisins, dates, mushroom, spinach, broccoli	4700 mg
Calcium	Milk products, cheese, leafy veggies, soybeans, tofu, sardines, pilchards	2000-2500 mg

Trace Minerals:

In addition to macro minerals and essentials vitamins, we need some of the minerals in trace amount. Although the required dosages are very minimal, but these are very essential for proper functioning of body and mind. Some of the trace minerals along with their main functionality in Table 7.

Table 7

Minerals	Functions
Fluoride	Essential for bone and teeth development
Manganese	Helps in protein, carbohydrates and fat metabolism
Iron	Oxygen supply to muscles and formulation of certain hormones
Copper	Brain and nervous system functioning
Zinc	Normal growth, immune functioning and wound healing
Selenium	Essential for thyroid health and reproduction
Iodine	Thyroid regulation

The above table 7 summarised the functioning of trace minerals. These minerals help in maintain the normal functioning of the body. Owing to the trace amount of requirement, people should not ignore its importance in maintaining mental and physical health. The recommended daily intake of these trace minerals for an adult is summarised in Table 8.

Table 8

Minerals	Source	RDA for an Adult
Fluoride	Fruit juice, crab, water, shellfish, grapes	3-4 mg
Manganese	Pineapple, peanuts, whole grains, clams, oysters, mussels, nuts, soybeans, legumes, rice, leafy vegetables, coffee, tea, black pepper	1.8-2.8 mg
Iron	Oyster, white beans, spinach, lentils, tofu, cashews, whole grain	8-18 mg
Copper	Liver, crab, oyster, mushrooms, lobster, leafy veggies, nuts	900 mcg
Zinc	Whole grain, oyster, crab, red meat, poultry, nuts, chickpeas	8-11 mg
Selenium	Nuts, sardines, ham, pork, beef, turkey, chicken, fish, shellfish, and eggs	55 mcg
Iodine	Seaweed, shrimp, fish, Cod, dairy products,  whole grain	150 mcg

The name micronutrients itself indicates about the required intake of these nutrients. However, its importance should not be overlooked as these nutrients have very important role in proper functioning of body. We should include nutrient rich food in our diet with at least five servings of veggies and fruits as recommended by World Health organisation (WHO). 

In current scenario obesity should be declared as disease which transcends over culture, race, ethnicity and even the geopolitical boundaries. However, its root is very deep in developed countries while it’s trying to establish its foot in developing countries. In Indian population it is a metaphor of richness however it’s more like the byproduct of rich lifestyle. It causes several life-threatening non communicable diseases (NCD) like diabetes and CVD.

According to the studies carried out by ICMR-INDIAB in 2015, prevalence rate of obesity and central rate of obesity varies between 11.8%-31.3% and 16.9%-36.3% respectively. Obesity is the prime factor for cardiovascular diseases (CVD) in India along and diabetes. India is home to 77 million diabetics, 2^nd in the world and hold 61^st rank in CVD.

Obesity is not yet at alarming level in developing countries, but it could pose serious challenge to the exchequer by means of health expenditure. However, it can be taken care by simple means like little bit tweaking in current lifestyle to make it healthier, having healthy foods and spend some time for physical & recreational activities. 

Healthy food provides right equilibrium between the protein, carbohydrate, fats and micronutrients. Right balance between these elements will make us healthier. Protein rich diet are good in curbing hunger and at the same time controls the potion size while carbohydrates are obtained from staple diets and vegetables and fruits provide fiber & essential micronutrients for the body which enhances our metabolism and helps in reducing weight.

Three important function of healthy food which helps in reducing weight:

• Protein: Portion Control
• Fiber: Enhances Metabolism
• Micronutrients: Regulates Hormonal Function

Some of the recipes which offers right balance between protein, carbohydrate, fats and micronutrients and help in reducing body weight.

10 Healthy Recipes to Reduce Body Weight

• Chicken and Spinach soup

Chicken is rich in protein while veggies are rich in carbohydrates and micronutrients. This combination supplements each other and create unique equilibrium between the macro and micro requirements of the body.

 Chicken and spinach soup can be prepared with chicken ball with finely minced chicken, spinach, carrots, sprouts and freshly squeezed lemon juice. The tangy flavor soup is rich in carbohydrates, protein and essential minerals which makes it a perfect meal for health-conscious individuals. 

• Mexican Salad with Chipotle Shrimp

Shrimp is rich source of protein and micronutrients while veggies provides carbohydrates, fiber and micronutrients. These combination makes it perfectly balanced meal which can be effective in reducing abdominal and body weight. 

Mexican salad with chipotle shrimp can be prepared with raw jumbo shrimp finely cleaned and peeled, roughly chopped lettuce, corn on the cub, black bean, cherry tomatoes cut in halves, coarsely cut avocado, chipotle pepper in adobo sauce, fresh lime juice, olive oil, mayonnaise, honey, garlic cloves and salt.

• Chicken and Zucchini Stir Fry

The recipe is very easy to cook and can be prepared in very short duration. The combination provides good notorious value and at the same moment it’s very healthy and helps in reducing weight. It contains protein, carbohydrate, fiber and micronutrients which are essential to body.

Chicken and zucchini stir fry can be prepared with finely sliced chicken breast, roughly chopped zucchini in small blocks, finely minced garlic and ginger, chicken broth, low-sodium soy sauce, cornstarch, sugar, sesame oil and sesame seed for garnishing.

• Quinoa Salad

Quinoa is nicknamed ad “Wonder Grain” because it cooks more quickly than rice and lighter and more nutritious than any other grains. It is native to South America and technically and commonly used as rich source of protein for thousands of years. 

Quinoa salad can be prepared with boiled and rinsed quinoa, peeled cucumber cubes, small red onion cubes, diced tomato, finely chopped parsley & mint leaves, extra-virgin olive oil, red wine vinegar, lemon juice, salt, freshly ground pepper, some endives and freshly chopped avocado for garnish.

• Chicken Soup with White Beans & Lettuce

Chicken breast and beans are very rich in protein and it will help in reducing hunger while lettuce will serve the requirement of fiber and micronutrients. This meal will curb the hunger while enhancing the metabolism.

Chicken soup with white beans and lettuce can be prepared with shredded chicken breast, chicken or vegetable broth, avocado oil, white beans, freshly grounded pink salt and black pepper and roughly chopped lettuce. Lettuce can be replaced by freshly harvested spinach.

• Egg Roll in a Bowl

Although the name of the dish is egg roll in bowl, but its ingredients have no relationship with egg. The recipe is prepared with grounded chicken with broccoli slaw mix.  It is the perfect combination of protein and fiber rich diet.

Egg roll in a bowl can be prepared with ground chicken, fresh ginger grated or minced, chopped white onion, finely minced garlic cloves, broccoli slaw mix, coconut amino, coarsely chopped spring onion, sesame oil, sriracha and sesame seed for garnishing.

• Oats Idli

Idli is most widely used breakfast dishes in southern part of India. In general, idli is prepared with grounded rice and lentil but the rice can be replaced with oats which is richer in protein and essential micronutrients. 

Oats idli can be prepared with roasted oats along with finale grated carrots, finely chopped green pepper, and finely chopped fresh coriander leaves. The batter prepared with the mentioned ingredients needs to be kept for fermentation and then steamed to get feathery-light scrumptious idli. It is rich in protein and vitamins & minerals and provides delicious taste without even compromising the health.

• Greek Chicken and Farro Salad

Chicken breast which is rich in protein and low-calorie vegetables which are rich in fiber and micronutrients makes in very light and healthy diet. The fiber content will enhance the metabolism rate which serves as important step in reducing body weight.

Greek chicken and farro salad can be prepared with quick cooking farro, chicken breast slices, seedless cucumber, thinly sliced red onion, cherry tomatoes cut in half, freshly squeezed lemon juice, finely chopped dill leaves, feta crumbled, kosher salt and freshly grounded black pepper.

• Grilled Chicken with Smoky Corn Salad

The delicious taste of grilled chicken with smoky corn along with spices and seasoning will provide mouth-watering experience. Both the chicken and corn are rich in protein which will be helpul in controlling the portion size.

Grilled chicken and smoky salad can be prepared with skinless chicken breast halves, corn sucked, lime halves, chopped green olives, finely chopped coriander leaves, manchego cheese finely grated, smoked paprika, olive oil, salt and freshly grounded pepper.

• Butter Milk Chicken with Charred Broccoli

High protein chicken and low calories smothered sauté veggies are perfect combination of healthy and delicious food recipes. Veggies are rich source of fiber and essential micronutrients.

Butter milk chicken and charred broccoli can be prepared with chicken marinated in butter milk, cumin powder, kosher salt, freshly chopped pepper, finely chopped garlic cloves, olive oil, maple syrup and large stalks broccoli cuts in florets. The dish is rich in aroma and spices.

We have been taught importance of health since our childhood. We have been grown listening the paraphrase “Health is Wealth”, which we accept in later stage of our life. The key to maintain proper health lies in the food we consume on regular basis. It’s portion size, ingredients, diversity, vitamin and mineral contents and at last the most important thing how we prepare it. We should prefer home cooked food rather than outside food for better health and happiness.

In order to remain healthy, we must have perfectly healthy and balanced diet which contain right amount of protein, carbohydrate, fat and essential micronutrient to maintain perfect health of unit cell of our body. It will maintain perfect harmony among cells, tissues and organs to ensure desired functionality of the body.

Several recipes which can be easily prepared in home and simultaneously it can be healthy and maintain the equilibrium between macro and micronutrients which are essential for our body. Some of the home cooked recipes which can help you maintain proper health are described below

10 Home Healthy Recipes 

• Herbed Chicken Marsala

High protein chicken and low calories smothered sauté veggies are perfect combination of healthy and delicious food recipes. The veggies provide the essential vitamins and minerals while chicken breast supplements the protein requirements and makes it perfectly balanced diet.

Herbed chicken marsala can be prepared with boneless chicken breast, kosher salt, freshly grounded pepper, wheat flour, extra-virgin olive oil, low-sodium chicken broth, finely chopped sun dried tomatoes and rosemary, sliced white button mushroom, marsala wine, unsalted butter and roughly chopped flat leaf parsley. 

• Chicken and Spinach soup

Chicken is rich in protein while veggies are rich in carbohydrates and micronutrients. This combination supplements each other and create unique equilibrium between the macro and micro requirements of the body.

 Chicken and spinach soup can be prepared with chicken ball with finely minced chicken, spinach, carrots, sprouts and freshly squeezed lemon juice. The tangy flavour soup is rich in carbohydrates, protein and essential minerals which makes it a perfect meal for health-conscious individuals. 

• Butter Milk Chicken with Charred Broccoli

High protein chicken and low calories smothered sauté veggies are perfect combination of healthy and delicious food recipes. Veggies are rich source of fiber and essential micronutrients.

Butter milk chicken and charred broccoli can be prepared with chicken marinated in butter milk, cumin powder, kosher salt, freshly chopped pepper, finely chopped garlic cloves, olive oil, maple syrup and large stalks broccoli cuts in florets. The dish is rich in aroma and spices.

• Slow Cooked Pork-Tacos

Taco is traditional Mexican food with small had-sized corn or wheat tortilla topped with fillings and fillings can me made of variety of things including tender pork shoulder shimmered in chicken broth and aromatic spices. The spicy aroma and rich flavor make it delicious and irresistible. 

The slow cooked pork taco can be prepared with ancho & pasilla chilies, unpeeled garlic cloves, chipotles in adobo sauce, roughly chopped medium white onion, extra-virgin olive oil, honey, cider vinegar, kosher salt, dried oregano, chicken broth, boneless pork shoulder cut in chunks, freshly grounded pepper, bay leaves, cinnamon stick and assorted taco toppings for garnish.

• Patrani Fish

The importance of banana leaf in Indian culinary is incredible because of its multi-purpose use and benefits. In many parts of India banana leaf is used as ingredient for cooking delicious foods. For example: Patrani Fish is prepared in banana leaf which is a delicacy for Parsi people.

Patrani Fish can be prepared can be prepared with fresh and fleshy pomfret marinated in coconut, cumin, finely grounded coriander, chilies and garlic cloves wrapped in banana leaves and steamed till tender and juicy. It can be used as healthy snack.

• Lemon Garlic Shrimp and Grit

Lemon-Garlic-Shrimp combination offers mouth-watering flavor and very difficult to resist. The combination is rich in aroma and taste while meeting the macro and micronutrients requirements of the body.

The recipe can be prepared with instant grits, freshly grounded pink salt and black pepper, finely grated parmesan cheese, medium shrimp-peeled and deveined (tail intact), finely minced garlic cloves, pinch of cayenne pepper if available, lemon juice along with wedges for servings, and roughly chopped fresh parsley. 

• Buffalo Cauliflower with Blue-Cheese Sauce

Chicken wings are the most popular because of its tangy flavor. However, if you haven’t tasted buffalo cauliflower wings, then you should. Buffalo cauliflower wings are considered as the chicken wings for the vegetarians and it offers rich tangy buffalo flavors without all the fats and calories. Health conscious individual should go for buffalo cauliflower rather than chicken wings.

Buffalo cauliflower wings can be prepared in two parts the blue-cheese sauce and the wings. The ingredients for blue-cheese sauces are nonfat sour cream, crumbled blue-cheese, skim milk, mayonnaise and freshly ground salt and black pepper. On the other and wings can be prepared with unsalted butter, hot sauce, freshly extracted lemon juice, olive oil, salt (kosher salt if available) and medium head cauliflower cut in florets.

• Roasted Cauliflower and Broccoli

Veggies are rich source of fiber and essential micronutrients. People should explore new ways to cook and consumes vegetables which enhances our metabolism and provides vitamins and minerals. Veggies are rich in carbohydrate and micronutrients while deficient in protein and fats which helps in maintaining body weight.

Roasted cauliflower and broccoli can be prepared with small head cauliflower cut in florets, large stalks broccoli cut in florets, one head garlic broken in cloves, olive oil and salt according to taste. Preheat the oven and place the finely mixed veggies and cook it for 30-60 min till the veggies are tender and brown.

• Oats Idli

Idli is most widely used breakfast dishes in southern part of India. In general, idli is prepared with grounded rice and lentil but the rice can be replaced with oats which is richer in protein and essential micronutrients. 

Oats idli can be prepared with roasted oats along with finale grated carrots, finely chopped green pepper, and finely chopped fresh coriander leaves. The batter prepared with the mentioned ingredients needs to be kept for fermentation and then steamed to get feathery-light scrumptious idli. It is rich in protein and vitamins & minerals and provides delicious taste without even compromising the health

• Quinoa Salad

Quinoa is nicknamed ad “Wonder Grain” because it cooks more quickly than rice and lighter and more nutritious than any other grains. It is native to South America and technically and commonly used as rich source of protein for thousands of years. 

Quinoa salad can be prepared with boiled and rinsed quinoa, peeled cucumber cubes, small red onion cubes, diced tomato, finely chopped parsley & mint leaves, extra-virgin olive oil, red wine vinegar, lemon juice, salt, freshly ground pepper, some endives and freshly chopped avocado for garnish.

Obesity or overweight is a major concern in developed countries and it’s slowly crawling in urban areas of developing countries. The urban lifestyle and food habits are the major contributing factor for exponential growth of obesity. For developing countries like India, we don’t see obesity as a threat as of now but it’s going to be serious matter of concern as it invites multiples ailments and associated severe out of pocket expenditure. Obesity is the main medical and financial burden of government as well as individual. It’s quite unbearable for the countryman with low per capita income. As per the World Bank statistics published in 2018, per capita income of India is ~$2000.

According to the studies carried out by ICMR-INDIAB in 2015, prevalence rate of obesity and central rate of obesity varies between 11.8%-31.3% and 16.9%-36.3% respectively. Obesity is the prime factor for cardiovascular diseases (CVD) in India along and diabetes. India is home to 77 million diabetics, 2^nd in the world and hold 61^st rank in CVD.

How can we fight obesity……?

The unforeseen catastrophe can be prevented by spreading awareness, leading healthy lifestyle, balanced diet, regular workouts and yoga. Government should formulate policies to spread public awareness, mandatory inclusion of healthy lifestyle, food habits and physical activities in school, colleges, institutions and public and private establishments.

What are Healthy Lifestyles…….?

Do we lead healthy lifestyle? The answer is no. Most of us occasionally do exercise, some recreational activities and tries to have good diet. We do have fair to good lifestyle but not healthy one. So how can we lead “Healthy Lifestyle”? The secret lies within us. Here some of the tips which can help you maintain healthy lifestyle and help you become heathy mental and physical being. 

• Keep Hydrated

In a study carried out by Harvard University in 2017, maintain proper hydration helps in regulating body temperature, lubricating joints, regulating vitamins and minerals, sleep quality and cognitive abilities. It is observed that individual with proper hydration supposed to be in good mood relative to people with less hydration. 

• Sleep Duration

Different epidemiological studies in different geographical locations have established the relationship between the sleep duration and obesity. The subjects with sleep <6h were found to be obese compared to subjects with 1h extra sleep. It is observed that one hour of extra seep helps in reducing and average BMI by 0.35 kg/m^2.  In India, people living in villages are less prone to obese than individuals stuck in the strings of urban life. The difference is sleeping pattern experienced by the individuals from different geographic locations. A good sleep leads to stress less day and helps you maintain sound mental health.

• Late Sleep

Due to multiple professional, personal and social commitment we often hit sack late in night which affects our sleep quality and sleep duration. Some experts believe that sleeping late is linked to increased cortisol hormone which is responsible for increasing in weight.

National sleep foundation found that individuals sleeping late and having dinner after 8PM are at higher risk of increased weight. The late sleepers are prone to consume extra calorie due to availability of surplus time.

• Healthy Body Weight

Regulating healthy body weight is important for wellbeing of the individual. One should maintain body mass index (BMI) of 18.5-24.9. Ideal body weight can help you prevent several life-threatening diseases and lead healthy and happy life.

• Say No to Stress and Depression

It has long been established between long-term stress, depression and obesity. These chronic situations lean towards comfort eating. It often involves overeating of sugar rich, high fat content food which in turns leads to weight gain. However, the short-term stress could be responsible for weight less due to release of corticotrophin hormone.

• Quit Smoking & Drinking

The risk obesity associated with smokers depend upon the severity of smoking they have carried in the past. Former heavy smokers are more prone to obesity than the light smokers. Quitting smoking may increase body weight temporarily so we need to have weight management plan in place before stopping smoking.

Studies carried out by researchers at Washington University School of Medicine in St. Louis established the relationship between obesity and alcoholism in 2011. After taking care of other parameters, researchers found out that the individuals with family history of alcoholism are prone to obesity than the other group of individuals. It also to do with the changing food environment during drinking

• Healthy Sex

Sex is good for our health; it helps you burn extra calories and make you happy at the same time. It will not have impact like heavy gym exercise but it’s going to help in reducing weight. There is a book by Richard Smith on “Weight Loss Before, During and After Sex”. It quantifies the number of calories burnt during different circumstances.

Various studies suggest that intercourse burns calorie, reduces stress and boost the immunity system. On average sex burns 150-200calories per half an hour. People prefer different diet plan and food deprivation for weight loss while having no fun in it. Instead of doing these painful activities people should think of including sex in their diet which is more fun and helps in reducing weight along with multiple benefits.

What are Healthy Food Habits………?

Food habits are integral part of life cycle and it’s “Organic”, it changes through space and time. Different geographies have different food habit and its changes as the individual ages. Whatever food habits we did have in our childhood it would not be same in adulthood or in old stage. The habits have very big footprint in our life than we can imagine and especially on our health. These have short, long and very long-term impact on our health. The proverb “We Reap what we sow” is very apt in reference of health and food habits.

The food we eat provides fuel to our cells and allows them to function specific activities. Think of it as planting crops. Ideally, we need right seed, right soil, right fertilizer, optimum water and sunlight to have good harvest. However, if we lack in any of the aforesaid attributes; our harvest would not be good. Drawing the analogy, the crop is our body and one of the attributes is food habit. In order to attain a healthy being one should be very careful of their food habits.

Food Habits have great impact on our life especially the body weight which is precursor to several deadly lifestyle diseases. However healthy food habits can reduce the body weight and subtle its impact on health. But what are the ingredients of healthy food habits? Some of the tips of healthy food habits and its impacts are described below:

• Food Diversity

Food diversity is an internationally accepted recommendation of healthy diet. Several studies have shown the importance of food stuff diversity on human health. Food diversity have three aspects namely: number, distribution and calorie value of the consumed food item. On average 50% of our nutrition comes from three food grains wheat, rice and maze. However, we need to spice up our food habits with various regional food items to have better health outcome.

A cross-section studies carried out by Filipino Women’s diet and health study (FiLWHEL) on 402 married women and found out that dietary diversity is inversely related to abdominal and general obesity. The study suggests that the group of people with high dietary diversity are less prevalence to obesity than the people with less food diversity. 

• Green and Leafy Vegetables

Green and leafy vegetables are rich source of vitamin, minerals and fiber with low calorie in our diet. An individual can have large quantity of vegetables without having much of the calories. Fiber helps in digestion and avoid any short of gastrointestinal ailments. It provides smooth bowel movements and helps in timely removal of unnecessary toxic substances in our body. People with smooth digestion are less prevalence to abdominal and general obesity.

Green and leafy vegetables along with fat-rich meal would is helpful in reducing α-tocopherol/lipid level. In the study carried out by Filipino Women’s diet and health study (FiLWHEL), the analysis shows that women with vegetable diversity have 49% or 50% less prevalence of abdominal or general obesity.

• Vitamin and Mineral Rich Diet

In developing countries like India, more than 50%-60%of people heavily relies on stable die like wheat, rice and maze. Despite of consuming excessive amount of food, people in India are deficient in micronutrients.

Micronutrient deficiencies have been widely observed in obese people around the world. These deficiencies clearly affect the leptin and insulin metabolism as conclude from various studies. It may indicate the pathway of diabetes in obese population. Major et al. found that individuals who took dietary vitamin-mineral supplements were found to be leaner and had lower fat percentage than the non-consumers.  

• Protein Rich Diet

Protein is essential nutrient for proper functioning of our body, It’s the building block of every cell and determines their functionality. Protein helps in building and repairing muscles, skin, tissue and nails. On average an adult should have 0.8 grams of protein per every kilogram of bodyweight per day. So, if an individual body weight if 68 kilograms then he/she should consume 55 grams of protein every day. 

High protein rich diet is known for reducing abdominal and general obesity. High protein diet is more effective in short-term for weight loss while it fares similar results in long term. Factors responsible for weight loss due to consumption of high protein diet are:

• More Satiety
• Enhanced Thermic Effect
• Improved Body Consumption

Some of the protein rich foods are meat, pork, fish, egg, milk, cheese, beans, lentils, nuts etc.

• Seasonal and Local Fruit

Fruits are rich source of micronutrient and unretouched flavor. Seasonal fruits are harvested at its peak and it contains full nutrients and vitamins, as it is naturally ripped without any interference of human. It also promotes the ecological balance with the surroundings.

5 Benefits of going seasonal

• Reduced Footprint
• Reduced Pesticide
• Cost Effective
• Rich Nutrients
• Rich Flavor
• Ecological Harmony

Optimum intake of fruit and vegetables helps in reducing chances of chronic diseases. The World Health Organization (WHO) and Food and Agriculture of United Nations recommends 5 servings of fruit and vegetables for adults. Through studies it is observed that fruit and low-starchy vegetables are low in energy and contains high water and fiber content and can be consumed in large amount with increases satiety level to maintain normal weight.

• Say No to Overeating

Our lifestyle is such that we end up eating more and more. The major factors are widely availability and accessibility of delicious food and snacks. During office we end up putting more calories than we burn by various means like coffee, outside lunch and various types of unhealthy snacks and after office we end up hitting our bed or couch and watching TV /Web Series etc. Several studies found that we consume more calories while watching TV than only eating. 

Overeating is one of the major causes of obesity in Tier I cities, but this lifestyle is slowly crawling in Tier II & III cities. People should avoid putting extra calories to remain healthy and avoid uninvited guests in their bodies. 

• Avoid Outside and Fast Food

More than 95% of the foods available outside are unhealthy. Fast foods are rich in sugar, fats, carbs and less in vitamins and minerals while outside foods are rich in saturated fats and spices with their suspicious origin. It possesses serious health condition among consumers. In India a very large demographic group is bound to consume these unhealthy foods on regular basis.

According to National Health and Nutritional Examination Survey the fast food intake in people are continuously increasing every year. There are four basic reason of why fast food is linked with obesity.

• Ingredient
• Portion
• Cost
• Convenience

• Reduce Salt and Sugar Intake

It’s always been advocated that excess of sugar and salt is bad for health. We should consume the enough sugar and salt. On average an adult shouldn’t have daily intake of salt more than 5g and 70g of sugar. These high intakes may be directly linked with elevated blood pressure, inflammation, cardiovascular diseases and death.

In ideal case we don’t need added sugar, our boy can convert carbohydrate in glucose/fructose which is enough for body in normal circumstances. The phrase “added sugar” was adopted by USDA in 2000 to distinguish sugars put in during processing. Increased added sugar intake is directly linked with risk of abdominal and general obesity. 

What are Physical Activities………?

The WHO defines physical activities as any sort of bodily movement produced by skeletal muscles that requires energy consumption for example: sports, running, swimming. It may include activities carried out during office, playing, doing chores, traveling and any sort of recreational activities. It has long-term as well as short-term benefits.

As per WHO statistics, globally 1 in 4 adults are not active enough and reduced physical activities are leading factors of death worldwide. More than 80% of the adolescent population are insufficiently physically active.

Insufficient physical activity is the major factor of increasing mortality among the people of various ages. Individuals who are insufficiently active have 20% to 30% increased risk of death compared to people who are active.

Benefits of physical Activities:

• Improved muscular and cardiovascular fitness
• Improved bone and functional health
• Reduced risk of cardiovascular diseases, hypertension, strokes, diabetes, cancers and depression
• Energy balance and weight control

Physical activities play very important role in energy balance and weight loss. The individuals who are suffering from long-term weight gain should opt for physical activities. Apart from reducing weight it has multi-functional role which will help to maintain your health. 

What are Different Types of Physical Activities…….?

• Exercise

One shouldn’t confuse exercise with physical activities. Exercise is subset of physical activities in which we perform predefined activities carried out in repetitive manner in order to improve or maintain one or more aspect of physical fitness. It can be of moderate-intensity or of vigorous-intensity depending upon the outcome we seek.

Physical activities increase body energy expenditure which help to maintain a proper body shape or lose weight. Obese or overweight people should prefer moderate or vigorous intensity exercise depending upon the magnitude of body weight reduction they are looking forward.  

• Running

Running is considered as master of all the physical activities. It affects all the body parts uniformly. So, if an individual is running daily, he/she may not require performing any exercise on top of this. Running is considered as closest thing to miracle drug. 

Benefits of running:

• Strong bones and muscles
• Improved cardiovascular fitness
• Mental health
• Burns plenty of calories
• Maintains healthy body weight

Running helps in reducing cardiovascular diseases risk and at the same time maintains healthy body weight.  Getting used to running, if you haven’t done before can be brutal but once your mind and body acclimatized, running could be a bliss and provide a sense of pleasure. 

• Sports

Weather its football, basketball or some organized polo, playing sports makes you healthier and happier because in involves physical activities which releases endorphin and makes you happier. It improves not only the physical wellbeing of the individual but also the mental wellbeing. Playing sports can prevent many non-communicable diseases (NCD) and lifestyle diseases and reduce the chance of mortality by 20% to 30%. So, what are the benefits of playing sports?

• Healthy and happier
• Physical and mental fitness
• Enhances team spirit and problem-solving skills
• Reduce stress and depression

The spirit of sports should be inculcated since childhood for all-round development of the individual. It makes you healthier, happier and stronger.

• Swimming

Swimming is most popular sports in the countries surrounded by water. Swimming is more like a passion than exercise but yes, it can make you healthier and happier. People ca do competitive as well recreational swimming and it can also be used as vigorous intensity exercise for your entire body. An hour of swimming will burn as much as calorie than running and helps you maintain your body weight. 

Swimming doesn’t require any pre-requisite fitness like many other physical activities. People who can’t run can go for swimming and gets the similar benefits as running. Some of the benefits of swimming are enlisted below:

• Whole body exercise
• No pre-requisite fitness
• Burns calories 
• Improve sleep and reduce stress
• Safe during pregnancy
• Cost effective

• Yoga 

Yoga and meditation are more prudent for mental fitness than the physical. But there are various asanas which can provide positive results in maintain physical fitness at the same time maintain the mental wellbeing in perfect harmony. Yoga can be performed by the wide range of people although they might have pre-existing health and fitness condition and achieve good results.

According to NCBI research conducted on group of people, IAYT (Integrated Approach of Yoga Therapy) yoga training is successful in reducing the anthropological parameters of body weight, body mass index (BMI), waist circumference, hip circumference etc. The group were divided in two, one with IAYT and other without any structured activity and the results were assessed after 3 months and it was found that the yoga group were successful in reducing BMI by ~2 units. The IAYT training comprises below mentioned yoga.

• Loosening Exercises 
• Suryanamaskara 
• Asana 
• Pranayama 
• Meditation

Obesity is widely observed event across the globe. It is not a disease, but it should be looked in that way since it is the root cause of several life-threatening diseases and even death. Nonetheless it can be prevented and its associated mortality by judicious conjunction of healthy lifestyle, food habits and most important physical activity. “Be Healthy, Stay Fit and Live Happy”.

With increasing stress, coffee has become the popular beverages choice across different group of people. Coffee is rich in caffeine and various research concluded that the half life of caffeine is nearly 6 hours. So, if an individual grab a coffee at 6PM in evening, it will take 6 hours to deplete half of the caffeine present in the body and another half in another six hours and so on. This slow rate of depletion may have very lasting effects on human body.

People drinks coffee to relieve fatigue and increase alertness. However, different studies across globe shown that high amount of caffeine in human body may lead to headache, anxiety, restlessness, stomach upset, nausea, vomiting, elevated heart rate and breathing pattern, insomnia etc.

7 Side Effects of Coffee

• Insomnia

In this fast life people always need to have some extra time to finish what they have on their plate and the cheapest substitute to their extra time is large and strong, cup of coffee. As we have known the half-life of caffeine if six hours. So, if someone is having coffee somewhere close to 8-9PM, it’s almost impossible to sleep before 2-3AM on the next day. Which may cause fatigue in the morning due to less and unpleasant sleep. This may again call for morning coffee and the sow will keep on running. 

• Stomach Upset

Large quantity of coffee may aggravate preexisting digestion related ailments and especially if someone is having black coffee. Prolonged use of heavy dose of coffee causes gastrointestinal discomfort like heart burning and acidity. The most common is acidity which is primary cause of several life-threatening diseases. One should always avoid having black coffee before breakfast.

• High Blood Sugar

Caffeine affects people differently. It almost has negligible effects on non-diabetic individuals while it may be of serious concerns for the individuals diagnosed with diabetes. On average a young adult consumes around 240mg of caffeine which will not have any impact on consumer while an average of 200mg per day may be detrimental to diabetic people.  Different studies suggest that caffeine intake can increase the blood sugar level in type 2 diabetes people. If you have difficult controlling blood sugar one may opt for decaf to avoid any medical interventions.

• High Blood Pressure

High caffeine intake may cause temporal increase or spike in blood pressure even though you are not diagnosed with blood pressure symptoms. It’s not quite certain why such spike in blood pressure after having coffee. But some researchers believe that high caffeine level changed the hormonal balance in the body especially adrenaline. This hormone is responsible for elevated blood pressure. It is observed that the individuals having large quantity of caffeinated drinks have relatively higher average blood pressure. If this type of signatures is observed for a specific individual one should avoid using caffeinated drinks before intense activity which might elevate blood pressure temporarily.

• High Cholesterol

Cup of coffee may be harmful if you have high cholesterol level. Coffee beans contains substances like cafestol and kahweol and these ingredients are known for raising LDL cholesterol in human body. Although the quantity of LDL in coffee is very less, it will not be a health risk for people with normal LDL level, but it may have detrimental effects with high LDL individuals. In order to avoid such circumstances, people with high cholesterol should prefer filter coffee where LDL gets separated as filtrate rather than espresso which contains LDL.

• Anxiety Disorders

Caffeine is known for raising the anxiety level by increasing the adrenalin level, responsible for increasing energy at the same time increasing alertness by blocking adenosine which makes you feel tired. Caffeine-induced anxiety may worsen the pre-existing anxiety disorders.

• Bone Loss

Osteoporosis or bone thinning is very common in elderly people, but it is also observed in younger adults with high caffeine intake. Caffeine rich drinks increase the calcium in the body which gets discharged through urination process leaving the body with little less calcium every time we complete the cycle. Incase of pre-existing osteoporosis situation one should avoid having caffeine intake of more than 400mg a day and try to have calcium rich foods and supplements. Postmenopausal women with high risk of osteoporosis should be cautious with the caffeine intake which may worsen the problem.

High intake of caffeine is detrimental to health especially if you are having pre-existing health condition. People should avoid overdosing of caffeine and try to regulate the moderate amount of caffeine which will help you in fighting this fast-forward life, if possible, people should prefer filter coffee and in smaller quantities.

Magnesium is one of the most important minerals for our health. It plays a part in over 300 metabolic and biochemical processes in the body, and is most important for our heart and muscle contractions. Lack of magnesium in the body is a serious problem which can cause heart problems that can have a fatal outcome.

Besides the contraction of our muscles, magnesium is also important for protein synthesis, energy production, blood pressure, glucose levels, bone development and glutathione synthesis, as well as for the production of RNA and DNA. In general, the average adults should have 25 gr. of magnesium in their body, with 60% of this amount stored in the soft tissue and bones. The usual serum concentration is 0.75-0.95 mmol/L – if the number drops below 0.75, your body will enter a state called hypomagnesemia.

The common symptoms of magnesium deficiency include dizziness, weakness and fatigue, diarrhea, appetite loss, nausea and vomiting. If the lack of magnesium is severe, it may lead to low blood pressure, abnormal heart rhythm, muscle cramps, seizures and even personality changes. Leaving the problem unaddressed can result in low calcium and serum potassium levels, which can have a significantly negative outcome on your health.

What’s causing magnesium deficiency?

The lack of magnesium in our bodies is mainly caused by the lack of the mineral in the soil. In the past, our soil had a variety of nutrients including magnesium, but the modern farming techniques are leaving it barren, which means that we need to up our intake of the mineral through dietary sources. Additionally, magnesium deficiency may be caused by aging, insulin resistance and diabetes, Celiac disease, Chron’s disease and alcohol abuse as well.

Another big factor for the global epidemic of magnesium deficiency is the standard western diet. We eat processed foods with no nutrients at all on a daily basis, and we rarely include vegetables and healthy foods in our meals. Even when we do eat fruits and veggies, most of them are sprayed with chemicals and pesticides which destroy the nutrients inside, essential making them empty calories.

As we already mentioned, magnesium deficiency is a serious problem which can lead to several ailments. Here are the health problems associated with lack of magnesium:

Cardiovascular diseases

As we already mentioned, magnesium is in control of all our body muscles including the heart. Keeping your magnesium levels in check is vital for proper heart rhythm, and one study showed that low magnesium serum levels are related to increased risk of heart disease.

Diabetes

Magnesium regulates the amount of insulin production and blood glucose levels, which means that lack of it may lead to insulin resistance and diabetes. This is why it’s very important to keep your magnesium levels in your body in check in order to prevent further problems.

Osteoporosis

Osteoporosis is a bone disease which occurs due to low calcium and magnesium levels. Magnesium is important for proper bone development and vitamin D synthesis, and plays a big part in the proper health of our bones.

Migraines

Lack of magnesium has been associated with headaches and migraines as both conditions are related to blood vessel contractions which are regulated by them mineral. People with painful migraines have been found to have seriously low magnesium serum levels in their blood, although further research on the matter is needed.

Besides these 4 health problems, magnesium can also cause hormonal imbalance, sleeping disorders, other nutrient deficiencies, anxiety, depression, artery calcification and pregnancy problems as well.

How to test for magnesium deficiency?

Due to the fact that most of the mineral is in the soft tissue and bones, and the fact that magnesium deficiency doesn’t really manifest through specific symptoms, testing for low magnesium levels can be a challenge. In general, doctors should measure your magnesium tolerance, the amount of magnesium in your stool, the concentration of the mineral in the saliva, urine and erythrocytes as well as the ionized magnesium in the plasma, serum and blood.

The best way to resolve magnesium deficiency is through dietary sources. There are plenty of options to pick from, but the best are leafy green veggies, nuts and seeds as well as whole grains. Of course, consuming processed foods is out of the question if you want to keep the levels of magnesium in your body intact.

Here are the best magnesium-rich foods:

• Broccoli;
• Carrots;
• Baked potato;
• Spinach;
• Black beans;
• Raisins;
• Apples;
• Avocado;
• Bananas;
• Cashews;
• Peanuts;
• Almonds;
• Quinoa;
• Low-fat yogurt;

If you’re considering taking magnesium supplements, you should consult with your doctor first. There are different supplements based on different version of the mineral, and many of them can interfere with the action of some medications. Excessive magnesium supplementation can lead to diarrhea and stomach cramps, which is why you should consult a professional before taking supplements.