Latest news with #PalManickam
Time of India
9 hours ago
- Health
- Time of India
4 things everyone must know about vitamin D
Vitamin D, crucial for bone health and immunity, is often deficient globally. Gastroenterologist Dr. Manickam advises 600 IU daily for adults, achievable through sunlight and diet. He recommends 15-30 minutes of sun exposure a few times weekly and consuming oily fish, eggs, and fortified foods. Vegans should eat sun-exposed mushrooms. Vitamin D, also known as the 'sunshine vitamin', is an important nutrient that helps to maintain healthy bones, support immune function, and promote overall well-being. This nutrient is naturally produced by the body when exposed to the sun. Getting a few minutes of sun early in the morning is indeed beneficial for your health! Certain foods also contain vitamin D. Despite its crucial importance, vitamin D deficiency is very common globally. Dr. Pal Manickam, a gastroenterologist has now shared four critical facts about vitamin D that everyone should know. Let's take a look. Daily vitamin D intake Dr. Manickam shared that for most healthy adults, 600 international units (IU) of vitamin D daily is sufficient. This amount supports bone strength and calcium absorption. 'Sunlight exposure and food intake are usually enough,' he said in a video shared on Instagram. Soak in some sunshine Sun exposure is the best way to produce vitamin D naturally. Dr. Manickam recommends 15 to 30 minutes of sun exposure on the face, arms, and hands without sunscreen, two to three times weekly. The optimal time is between 10 a.m. and 2 p.m. 'Because UVB radiation required for vitamin D production is more intense during this period,' he says. This brief exposure is generally safe and effective for most people. According to studies , aim to get about 15 to 20 minutes of sunshine daily, with over 40% of skin exposed to prevent vitamin D deficiency. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Giao dịch vàng CFDs với mức chênh lệch giá thấp nhất IC Markets Đăng ký Undo Eat vitamin D-rich food The gastroenterologist stresses the importance of adding vitamin D-rich foods to the diet to prevent deficiency. Oily fish such as salmon, sardines, herring, and mackerel, red meat, liver (not suitable for pregnant women), egg yolks, and fortified foods such as some fat spreads and breakfast cereals are rich in vitamin D . The doctor also pointed out how vegans have limited options. To beat this he suggests exposing mushrooms to sunlight to boost their vitamin D content slightly. 'So eat as many mushrooms as possible,' he adds. People who do not get enough sun exposure or lack dietary intake are often suggested to take supplements. However, it is important to talk to your doctor before taking supplements. Testing is not always necessary So, how do you know if you get enough vitamin D? Well, if you get sun exposure and the diet is rich in the food mentioned above, you must be getting adequate vitamin D. The gastroenterologist stated that routine vitamin D testing isn't required for everyone. 'Check only if you are in a high latitude, lots of winter season, obesity, and poor dietary intake, especially if you're a vegan,' he said. He also added that routine supplementation without testing isn't recommended either, as excess vitamin D can cause harm. Easy ways to increase your Vitamin D intake One step to a healthier you—join Times Health+ Yoga and feel the change
Hindustan Times
07-06-2025
- Health
- Hindustan Times
Gastroenterologist shares 7 common everyday habits that could be silently ruining your gut health
We often blame spicy food or stress for tummy troubles, but the real culprits might be hiding in your daily routine. From skipping meals to sleeping odd hours, certain every day habits can silently disrupt your digestive balance. Dr. Pal Manickam, a U.S.-based gastroenterologist, often shares insights related to health and wellness with his Insta family. (Also read: Gastroenterologist shares 5 early warning signs of poor liver health: From loss of appetite to dark patches on face ) In his May 20 post, he shared 7 small everyday habits that could be ruining your gut health without you even realising it. Here's what he advises we avoid or fix: A post shared by Dr. Pal Manickam (@ Constantly snacking throughout the day disrupts the migrating motor complex (MMC), which is the gut's natural cleansing wave between meals. This interference reduces the gut's ability to clear out bacteria and waste, promoting bacterial overgrowth and digestive issues. Consuming multivitamins, especially those rich in iron and B vitamins, without food can irritate the sensitive lining of the stomach and cause nausea, discomfort, or even digestive upset. Chewing gum for prolonged periods stimulates digestive enzymes unnecessarily, which can lead to bloating and confuse the gut-brain signals, disrupting normal digestion and causing discomfort. When you eat hurriedly or while stressed, your body shuts down the parasympathetic nervous system, the "rest and digest" mode, resulting in poor digestion and absorption of nutrients. Regularly taking antacids without a proper indication can alter the natural acidity (pH) of the stomach, disrupting the balance of good bacteria and potentially affecting digestion and immunity. Ignoring or delaying bowel movements frequently can impair the natural gastrocolic reflex, leading to constipation and other digestive problems by interrupting normal gut function. Avoiding sunlight lowers your Vitamin D levels, which are essential for maintaining a healthy gut barrier and supporting immune function. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
26-05-2025
- Health
- Time of India
Soaked or roasted: Which is the best way to consume nuts and seeds
Nuts and seeds are essential components of the Mediterranean diet - one of the healthiest diets in the world, as endorsed by scientists and nutritionists. Rich in healthy fats, plant-based protein, fiber, antioxidants, vitamins, and minerals, nuts and seeds are nutritional powerhouses that offer numerous health benefits. Tired of too many ads? go ad free now But what is the right way to eat them? Soaked or roasted? Let's take a look. Most people prefer soaking and seeds in water, often for several hours, and even overnight, to soften their texture and enhance digestibility. This traditional practice, rooted in ancient food preparation methods, surprisingly unlocks nutritional benefits. Raw nuts and seeds contain natural compounds like phytic acid and enzyme inhibitors. These can bind to minerals like iron, zinc, and calcium, reducing their absorption in the body. Soaking helps neutralize these compounds, making nutrients more bioavailable. Dr. Pal Manickam, a gastroenterologist with over 1.6 million followers on Instagram, says soaking raw nuts might be a good idea. "Raw nuts contain phytic acid, which helps to protect the seed until it completely germinates. The concern is that this phytic acid, when combined with other foods, can slightly impair the absorption of minerals. Soaking the nuts in water overnight in the refrigerator can decrease the phytic acid by 10%,' the gut doctor shares in a shared on Instagram. Soaking may also make nuts easier to digest, particularly for those with sensitive stomachs. Apart from this soaking also requires time. For instance, one must soak almonds for 7-8 hours, and storing it for later won't be great either. 7 Best ways to start your day Roasting, on the other hand, is a quick, convenient way and also enhances its flavour. Heating nuts and seeds at temperatures between 250°F and 350°F creates a crispy texture and rich, toasty taste that many find irresistible. Tired of too many ads? go ad free now The process also extends shelf life by reducing moisture content. Roasting can enhance the sensory experience. One can either dry roast or oil roast nuts and seeds. While their nutritional value remains the same in both methods, oil roasting will be calorie-dense. Roasting might also damage the healthy fats in nuts and seeds. Nuts are high in monounsaturated and polyunsaturated fats, which can lower cholesterol and protect the heart. However, roasting at high temperatures would take away these benefits as polyunsaturated fats gets damaged or oxidized during roasting. The heat breaks down cell walls, releasing beneficial compounds like vitamin E and polyphenols. For seeds like pumpkin or sunflower, roasting can enhance the availability of healthy fats. High temperatures can degrade heat-sensitive nutrients, such as certain B vitamins and omega-3 fatty acids in flaxseeds. Soaking nuts and seeds would be an ideal choice for their nutritional value. On the other hand, if you are grabbing nuts and seeds as an alternative for snacking, roasting them can enhance flavour and bring the crunch.
NDTV
24-04-2025
- Health
- NDTV
This Anti-Ageing Rice Can Offer These Many Health Benefits: Expert Reveals
As you age, your bodies undergo numerous changes that can affect both your mental and physical health. While genetics play a significant role in the ageing process, our diet can also have a profound impact. Food you eat has a great impact on your health and overall well-being and even disease risk. A healthy, nutritious diet supports the natural ageing process and some nutrients may also help slow down the ageing process and delay the onset of signs of ageing. Incorporating specific foods rich in antioxidants, vitamins and healthy fats can support skin health and help combat the signs of ageing. Here, in this article, we have one of the best anti-ageing foods that you must add to your diet. Black rice: A superfood for anti-ageing Also known as forbidden rice, black rice is unique and nutritious. Black rice has been cultivated for centuries, originally reserved for Chinese emperors due to its rarity and nutrient density. Back rice is also popular for its anti-ageing properties. In an Instagram video, Dr. Pal Manickam, a Gastroenterologist explains why you must have this anti-ageing rice. "Black rice is an ancient superfood with gut-friendly goodness. Black rice has more antioxidants than blueberries. Due to its antioxidant properties, it is a perfect anti-aging food," he said in the video. Black rice gets its black-purple colour from a pigment called anthocyanin, which has potent antioxidant properties. Black rice also helps combat free radicals in the body, reducing oxidative stress and inflammation that increase disease risk and contribute to ageing. The expert also highlighted other impressive benefits of eating black rice: According to the expert, it is good for your gut. "Black rice was once called forbidden rice because of its exceptional nutritional and medicinal benefits. Around 100 grams of cooked black rice has four times more fibre than white rice." "Unlike white rice, it is less processed which means that the natural fibre is still intact which slows down gastric emptying and hence improves the glycemic index of the food and controls the glucose level in the bloodstream," he added. View this post on Instagram A post shared by Dr. Pal Manickam (@ Other health benefits of black rice Black rice is rich in essential nutrients, including iron, fibre, protein, and vitamin E. With a low glycemic index, black rice helps stabilise blood sugar levels. Black rice helps promote digestion and boosts gut health. Black rice contains antioxidants that can help protect against heart disease. Some studies suggest that black rice may have potent anticancer properties. The high fibre content of black rice can help promote feelings of fullness, potentially aiding in weight management. Black rice is naturally gluten-free. While black rice is rich in antioxidants, it's important to note that simply eating specific foods cannot make you look younger overnight as nutrition is only one aspect of ageing well. However, adding nutrient-dense foods to your diet can boost overall health as you age. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
