Aug 23

The 10 Best Vegetables for Antioxidants and Immune Health, According to Nutrition Experts

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From leafy greens to bright bell peppers, these veggies bring serious health perks. If you want to eat to help prevent disease, consuming antioxidants can be a helpful way to do so. Antioxidants are naturally occurring compounds that help fight free radicals in the body. That is, they counteract the effects of unstable, harmful molecules and can help internally ward off cancer, diabetes and more. Naturally occurring antioxidants include vitamins C and E, carotenoids, lycopene, polyphenols, selenium, and more. While there isn’t a set prescription for antioxidant intake to ward off disease, including antioxidant-rich foods in your diet every day comes highly recommended by doctors and nutritionists. Vegetables can be an excellent source of antioxidants, and cooking vegetables can help release more antioxidants into your system. Here are some of the most antioxidant-rich vegetables nutritionists recommend to increase your antioxidant intake deliciously, boosting immunity reaping multiple other health benefits along the way.   1. Red Cabbage “Red cabbage is an excellent source of antioxidants, particularly anthocyanins, which give it its vibrant color. Anthocyanins are also found in blueberries, and may help reduce inflammation and lower the risk of heart disease and some cancers,” says Jennifer House, pediatric registered dietitian and […]
Aug 20

​7 foods that weaken the bones​

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Bones are like the backstage crew of the body –hardly noticed, yet running the whole show. They keep everything upright, protect delicate organs, and even store minerals for emergencies. But here’s the twist: while they’re built to last, they’re also quietly affected by what’s on the plate every day. And sometimes, without even realising it, the food choices made out of habit, convenience, or sheer craving might be slowly chipping away at bone strength. It’s not one slice of pizza or a single glass of soda that does the damage – it’s the slow, steady wear-and-tear over months and years. Let’s talk about the everyday culprits.   Salt Salt makes food taste alive. Fries without it feel unfinished, popcorn tastes flat, and soups lack soul. But here’s the problem: too much sodium pushes calcium out of the body through urine. The body then replaces what’s lost by borrowing from the bones, and over time, that’s a recipe for thinning them out. Salt doesn’t just come from the shaker – it hides in bread, instant noodles, chips, pickles, and even “healthy” snacks. Swapping heavy-handed seasoning for herbs, spices, lemon juice, or lightly salted roasted nuts keeps flavour without the constant calcium […]
Aug 17

Food science is shaping the future of everyday nutrition

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This article is authored by Swarn Singh, director, R&D, Kellanova South Asia. The way we think about nutrition is undergoing a quiet but profound revolution. It’s no longer only about counting calories or following simplistic few dietary rules. Today, the conversation is far more complex—and far more urgent. It’s about closing nutritional gaps, strengthening immunity, reducing the risk of diseases, and doing all of this without compromising on taste, convenience, or cultural relevance. At the core of this transformation lies food science—not the fleeting, fad-driven kind, but steady, evidence-based innovation that is subtly reshaping what ends up giving taste and nutrition on our plates every day. Take fortification, for instance. Once considered a mass-scale intervention for public health, it is now evolving into more precise, targeted solutions. Advances in nutrient delivery systems are ensuring that micronutrients survive the rigours of storage and cooking, reaching the consumer in the form and amount intended. In a country where hidden hunger—the deficiency of essential nutrients despite sufficient calorie intake remains a serious concern, such quiet progress can make a tangible difference. Fortified staples like flour, rice, and salt are offering better nutrition without asking people to change their traditional diets or cooking habits. […]
Aug 14

Nutritionist Shares Tips To Lower Cholesterol When Statins Don’t Work

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Cholesterol is a waxy substance found in your blood that your body needs to function properly. Having too much of the “bad” cholesterol (LDL) causes it to build up in your arteries like gunk in a pipe. High cholesterol is a common issue these days, and many people don’t even realise they have it. Nutritionist Anjali Mukerjee, in her latest Instagram video, sheds light on why cholesterol sometimes stays stubbornly high despite taking statins. Cholesterol is a waxy substance found in your blood that your body needs to function properly. Having too much of the “bad” cholesterol (LDL) causes it to build up in your arteries like gunk in a pipe. Over time, this buildup can lead to serious heart problems such as heart attacks and strokes. The tricky part is that high cholesterol usually doesn’t show any symptoms, so many discover it only through a blood test. Common factors that contribute to high cholesterol include eating too many fried or fatty foods, being overweight, not getting enough exercise, or having a family history of heart disease. Statins are medications that help lower LDL cholesterol by blocking an enzyme called HMG-CoA reductase in the liver, which is responsible for producing […]
Aug 11

These Habits Are Silently Sabotaging Your Energy Levels

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Energy-boosting tips: Here we list habits that might be sabotaging your energy levels and how to improve your energy levels. Good energy levels are essential for both physical and mental well being. Being high energy allows you to stay productive, maintain focus, engage in meaningful relationships and enjoy day-to-day activities without feeling drained. Energy fuels everything from decision-making to digestion and immunity. However, many people unknowingly adopt lifestyle habits that gradually drain their energy reserves. These habits may seem harmless at first but can create a compounding effect over time which leaves one feeling tired, irritable or unmotivated even after adequate rest. The first step towards unlearning the habits that are draining your energy levels is identifying them. In this article, we list habits that might be sabotaging your energy levels and how to improve your energy levels.   Habits that are silently sabotaging your energy levels   1. Inconsistent sleep schedule Sleeping too little, too much or at irregular hours disrupts your body’s natural circadian rhythm. This can leave you feeling groggy and sluggish throughout your day.   2. Skipping breakfast Missing out on a nourishing breakfast denies your body the fuel it needs too jumpstart your metabolism and […]
Aug 08

Can you exercise safely with high blood pressure? Here’s what you need to know

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With a cautious, gradual approach, the body adapts to movement in a way that supports lower blood pressure   Most of my patients with high blood pressure often ask me if it is okay for them to exercise and pursue vigorous physical activity. Or if exercising could raise their readings higher and trigger a sudden emergency. No doubt regular physical activity is one of the most effective tools to manage blood pressure, outside of medication. However, for many diagnosed with hypertension — especially those with significantly elevated readings — exercise can feel intimidating, even risky. The concern is valid. Physical activity, particularly if intense or sudden, can lead to a temporary spike in blood pressure. For someone already in a hypertensive range, this can cause symptoms like dizziness, shortness of breath or headache. But this does not mean that exercise should be avoided. On the contrary, with the right precautions and pacing, it lowers blood pressure over time and improves overall cardiovascular health.   Understanding Risks and Benefits During exercise, it’s normal for blood pressure to rise. In healthy individuals, it returns to baseline quickly afterward. In people with hypertension, this spike can be more pronounced and recovery slower. However, […]
Aug 04

How to lose weight at home: 7 simple strategies that work

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With weakened immune systems leading to increased illnesses, prioritizing health is crucial. The article suggests simple at-home strategies for weight loss, including nutrient-rich foods, sufficient sleep, and regular exercise. Drinking water before meals, mindful eating, and consuming fiber-rich foods are also beneficial. Managing stress levels is equally important, as stress impacts appetite-regulating hormones, potentially leading to overeating and weight gain. In the current times, people are getting ill with one or the other disease due to a weakening immune system. Thus, being healthy has become a priority. From health-conscious eating to workouts at the gym, people have been making various changes to their daily routines to live a healthy and long life. However, did you know that you don’t need to go to the gym or hire a trainer to lose weight? Small and mindful steps can also make big differences when it comes to weight loss. Below, find 7 simple strategies that can help you lose weight from the comfort of your home.   Aim for nutrient-rich foods When planning your meals, include fruits, vegetables, whole grains and legumes. These nutrients are filling and low in calories, making you feel full naturally. Additionally, avoid ultra-processed and high-sugar foods as […]
Aug 01

No running or jumping: 4 simple home exercises to burn belly fat in 21 days

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Wellness coach Daniel Leau suggests four simple home workouts to help reduce belly fat and achieve defined abs in 21 days. These exercises include high knee claps, standing side crunches, cross crunches, and normal high knees. Focusing on form and consistency, these workouts target the core, obliques, and waistline, aiding in overall weight loss without intense gym sessions. Weight loss could be easy if the approach is right. But losing belly fat is a whole different ball game. People who are on a weight loss journey and fitness enthusiasts in general struggle with losing belly fat. Burning belly fat often means intense workouts such as crunches or Russian twists. But, what if you can lose belly fat without all those intense workouts? No, you don’t really have to spend hours at the gym or push yourselves that hard to achieve it. Wellness and fitness coach Daniel Leau has shared four simple home workouts that can help you lose belly fat and achieve washboard abs in 21 days. “Worry about a big belly? Don’t run or jump. Do this for a flatter belly,” the coach assures. No, it’s not a daydream. Let’s take a closer look…   High knee High knee […]
Jul 29

8 foods to lose weight fast at home

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1. Avocados-Healthy Fats for Satiety Despite being higher in calories, avocados are packed with healthy monounsaturated fats and fiber. These fats help you feel full and satisfied, reducing the likelihood of snacking on unhealthy foods.   2. Oats-The Breakfast Powerhouse Oats are rich in soluble fiber, which absorbs water and creates a gel-like substance in your gut, helping you feel full for longer. Start your day with a bowl of oatmeal to curb cravings.   3. Eggs-Protein-Packed Start Eggs are an excellent source of high-quality protein, which is highly satiating. Eating eggs for breakfast can significantly reduce calorie intake throughout the rest of the day and help preserve muscle mass.   4. Berries-Sweet & Fiber-Rich Blueberries, strawberries, and raspberries are naturally sweet, low in calories, and loaded with fiber. They satisfy sweet cravings without the sugar crash and contribute to feelings of fullness.   5. Leafy Greens-Nutrient-Dense & Filling Spinach, kale, and other leafy greens are incredibly low in calories but high in fiber, vitamins, and minerals. Pile them onto your plate to add volume and nutrients without excess calories.   6. Legumes (Beans & Lentils)-Plant-Based Protein & Fiber Beans, lentils, and chickpeas are powerhouses of plant-based protein and fiber. […]
Jul 26

Blood pressure trouble? 6 ways morning runs naturally lower your blood pressure

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1. Improves heart efficiency Morning running strengthens the heart by enhancing its ability to pump blood efficiently. A stronger heart exerts less force on arteries, reducing overall blood pressure levels over time. Regular runs promote improved cardiac output and circulation, ensuring oxygen-rich blood flows smoothly to all organs. Studies show that moderate-intensity aerobic activity like jogging reduces resting blood pressure significantly, especially in hypertensive individuals. By consistently challenging the heart through controlled exercise, runners experience decreased arterial stiffness, making blood flow easier and pressure naturally lower.   2. Promotes weight management Excess body weight is a major contributor to hypertension. Morning running helps burn calories, boosts metabolism, and reduces fat levels, which collectively ease strain on the heart and arteries. Consistent weight management leads to lowered systolic and diastolic blood pressure. Running also increases lean muscle mass, improving insulin sensitivity and energy usage, which indirectly benefits cardiovascular health. By helping maintain a healthy body composition, morning runs prevent obesity-related hypertension, allowing blood vessels to remain flexible and healthy, decreasing long-term risks of heart disease.   3. Reduces stress hormones Cortisol and adrenaline, stress hormones, are linked to elevated blood pressure. Morning runs reduce these hormones by triggering endorphin release, the […]
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