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India.com
2 days ago
- Health
- India.com
COVID-19 Cases Rising Again: Expert Tips On Boosting Immunity Through Diet And Lifestyle
COVID 19 Cases Rising In India: India is once again witnessing an unsettling rise in COVID-19 cases, with the number of active infections climbing to 3395, according to the Ministry of Health and Family Welfare's latest update as of 8:00 AM IST, June 1, 2025. As Covid-19 cases rise once again, it's important to remember that immunity does not come solely from medications or vaccines – it begins with what we eat, how we live, and how we take care of our bodies daily. Food is not just fuel – it's rather the foundation for resilience. A well-thought-out diet can offer your immune system the significant tools that it needs to fight infections and recover faster if illness strikes. Here's how you can mindfully nourish yourself to build internal strength during these uncertain times. Mugdha Pradhan, Functional Nutritionist, Founder, iThrive, a Pune-based health and wellness platform, says, "Begin your day and build every meal with protein-rich choices. Whether it is breakfast, lunch or dinner, involving clean protein sources such as eggs, chicken or paneer is essential." Proteins are not just building blocks of muscles, they also support the production of antibodies and immune cells. A protein-deficient diet can often leave your immune system sluggish and less capable of mounting a very strong defence. Include Vitamin C In Your Diet "Incorporate seasonal fruits in Vitamin C, including oranges, guavas, papaya, and lemons. Vitamin C is a powerful antioxidant, particularly known to bolster white blood cell function and protect the body against any viral infections. Consuming seasonal fruits ensures you're consuming fruits at their nutritional peak, and they are mostly more affordable and environmentally friendly too," explains Mugdha. Avoid Processed and Packaged Foods She further explains, "Processed and packaged foods, on the contrary, must be consciously avoided. These items often contain additives, trans fats, preservatives and excessive sugar, all of which can cause inflammation and weaken immune response. Processed foods downregulate the natural immunity of the body by interfering with gut health and metabolic functions." It's not just about what you eat, but also what you exclude that matters a lot in maintaining a strong immune system. Add Herbs To Your Diet Mugdha says, "Herbs such as thyme and oregano can prove to be wonderful additions to your meals. These are not just flavour enhancers – they are also potent antimicrobial and anti-inflammatory agents. Adding these to meals, teas, or soups can subtly improve respiratory health and digestion, both of which are eminent during a time when viral infections are prevalent." Home-Cooked Meals Are Your Best Bet Only consuming home-cooked meals is yet another layer of protection. This ensures better nutritional value and hygiene, along with a potential opportunity to utilise fresh and healing ingredients. It also ensures limited exposure to outside contaminants and lets you have complete control over the ingredients that nourish you. Sun Exposure Is Key Mugdha says, "Sun exposure is an immunity booster of nature, primarily due to UVB rays that trigger Vitamin D synthesis in the skin. Vitamin D plays an important role in modulating the immune response. For optimal benefits, aim to get around 10-30 minutes of sunlight between 10 am to 3 pm, depending on your location and skin." If you are unable to get enough of these due to weather or lifestyle constraints, please consider supplementing with Vitamin D or a good quality B-complex, and also include a single Brazil Nut daily – a rich source of selenium, a micronutrient important for immune function. Lastly, she says, "A simple yet powerful ritual of gargling with warm water infused with turmeric and salt can go a long way. This very practice can help in cleansing the throat area and significantly dissolve pathogens even before they enter the respiratory tract fully." By consciously aligning your habits and diet with your body's natural defence mechanisms, you are not just protecting yourself, but you are also setting the stage for long-term well-being. In these tough times, food truly is your first medicine.
News18
21-05-2025
- Health
- News18
Vitamins vs. Food: Should You Supplement or Not?
Last Updated: While food has traditionally been our primary source of essential nutrients; changing lifestyles, soil degradation, processed diets have compelled many to consider supplements In today's wellness-conscious world, there's one persistent debate that continues to divide experts and health enthusiasts alike—should we rely solely on natural food for our nutrients, or is there a legitimate place for vitamin and mineral supplements in our diets? While food has traditionally been our primary source of essential nutrients, changing lifestyles, soil degradation, and heavily processed diets have compelled many to consider dietary supplements. But are these pills and powders necessary for everyone—or are they simply a convenient crutch? We spoke to two health professionals, Aman Puri, Founder, Steadfast Nutrition, and Mugdha Pradhan, Functional Nutritionist and Founder, CEO, iThrive, to understand the nuances of this food vs. supplement debate. 'Supplements can never be a replacement for food," says Aman Puri, whose company Steadfast Nutrition focuses on sports and wellness nutrition. 'On the other hand, supplements can easily be replaced by whole foods." He emphasises that while food is nature's complete package, modern lifestyle challenges—like irregular meals, stress, poor sleep, and processed foods—often lead to nutrient deficiencies. 'In such cases, supplements can play a key role when requirements remain unmet through food alone. While whole foods are a natural source of vitamins, not all foods are rich in every vitamin," he adds. The benefit of supplements is that they offer a concentrated source of specific vitamins or multivitamins, which may be harder to obtain from a regular diet. Functional nutritionist Mugdha Pradhan, who heads the Pune-based wellness platform iThrive, points out that while earlier generations could rely on food alone for complete nutrition, that's no longer the case today. 'In earlier days, food alone was enough to meet all our vitamin and mineral needs because we used to consume fresh produce grown in mineral-rich soil," she explains. 'But now, due to intensive farming, depleted soils, and extended food supply chains, the nutrient value of our food has diminished. Even those on a healthy diet may not be getting enough of key nutrients." Supplements Can Fill Gaps—but Choose Wisely Both experts agree: supplements, when used judiciously, can fill dietary gaps—but they should be used with care. According to Pradhan, the first step is to test your vitamin levels. 'It's found that a lot of people are deficient in at least one nutrient—particularly Vitamin D, Vitamin B12, magnesium, and zinc. These deficiencies can quietly affect your energy, immune system, hormone balance, and overall health." She stresses the importance of choosing high-quality supplements. 'Always seek out products that contain no artificial additives, preservatives, or fillers. Ensure they're clinically tested and backed by science," she advises. Meanwhile, Puri cautions against overuse. 'Supplements often contain synthetic ingredients that may not be as effective as their natural counterparts found in food. Overconsumption can cause short-term effects like nausea, skin allergies, and digestive issues—and in the long run, may harm your kidneys, liver, or cardiovascular system." While supplements can offer a quick fix for specific deficiencies, both experts underline the importance of a balanced, diverse diet as the foundation of health. 'Another benefit of whole foods is that they provide fibre, antioxidants, and phytonutrients, in addition to vitamins and minerals," says Puri. 'Supplements give you a specific nutrient only—and often at a much higher cost." He adds that supplements make the most sense in clinical cases, such as nutrient deficiencies caused by medical conditions. 'Ideally, aim for a balanced diet that includes all food groups naturally. Supplements should be taken only to fill nutritional gaps or when additional needs arise—and always under the guidance of a healthcare professional." Final Takeaway So, should you supplement or not? The answer lies in a personalised approach. If you're eating a well-rounded diet, you may not need supplements—but modern-day lifestyle and farming realities mean deficiencies are common. A combination of routine health check-ups, mindful eating, and, if needed, smart supplementation under expert supervision may be the most realistic path forward. As Mugdha Pradhan sums it up, 'Are supplements essential? My answer is yes—but use them wisely." Location : New Delhi, India, India First Published: May 21, 2025, 10:45 IST News lifestyle » health-and-fitness Vitamins vs. Food: Should You Supplement or Not?
India.com
21-05-2025
- Health
- India.com
Are You Vitamin-Deficient? Nutritionist Reveals How Your Body Tries To Tell You Before It's Too Late
In today's fast-paced world, vitamin deficiencies are becoming increasingly common. Surprisingly, it's not always due to a lack of food but the kind of lifestyle we lead. From excessive stress and processed food intake to erratic eating schedules, limited sun exposure, and inadequate sleep, our daily habits are silently sabotaging our nutrient absorption. The human body, however, is incredibly intelligent. It doesn't just break down quietly—it sends out SOS signals long before things get worse. According to Mugdha Pradhan, functional nutritionist and founder of iThrive, a Pune-based wellness platform, many chronic health issues she encounters stem from simple vitamin deficiencies. "I've worked with hundreds of individuals with deep-rooted issues, and more often than not, the real problem turned out to be a missing vitamin or two," she says. Understanding these early warning signs can be the key to preventing long-term complications. 1. Constant Fatigue Despite Rest If you feel tired all the time—even after sleeping well—you might be running low on B-complex vitamins. Each B vitamin (like B1, B2, B3, B5, B6, and B12) plays a crucial role in energy production. They're essential for the electron transport chain, which is how your body makes ATP, the main fuel for your cells. Without them, energy levels plummet, leaving you exhausted no matter how much rest you get. 2. Frequent Illnesses and Low Immunity Falling sick too often? Frequent colds, coughs, or infections could signal a weakened immune system caused by low Vitamin C and Vitamin D levels. Vitamin C strengthens your immune defense, while Vitamin D helps activate immune responses. With modern lifestyles reducing sunlight exposure and limiting fresh, nutrient-rich foods, deficiencies in these vital vitamins are on the rise. 3. Excessive Hair Fall or Thinning Notice more hair in your comb than usual? Biotin (Vitamin B7) might be lacking. Biotin helps maintain hair strength and promotes growth. Deficiency in biotin or other B vitamins can weaken hair from the roots, leading to noticeable thinning and increased hair loss. 4. Cracked Lips and Mouth Sores Painful cracks at the corners of your mouth or frequent mouth ulcers often point to low levels of Vitamins B2, B3, or B12. These vitamins are essential for tissue repair and healthy skin. Without them, your skin becomes more prone to dryness, cracking, and slow healing. 5. Unexplained Bone Pain and Muscle Cramps If you're dealing with persistent bone aches or cramps—especially at night—it may be time to check your Vitamin D levels. This sunshine vitamin is crucial for calcium absorption and bone health. A deficiency can lead to brittle bones, joint pain, and muscular weakness that doesn't improve with rest or routine stretches. What You Can Do If any of these symptoms resonate with you, don't ignore them. Your body is trying to tell you something important. A simple blood test can help identify deficiencies. Once diagnosed, you can begin healing through a mix of natural foods, targeted supplements, and lifestyle changes. Nutrient-rich foods, outdoor walks, regular meals, and good sleep can all make a huge difference. Ignoring these early signs can result in more serious health problems over time. So, listen to your body—it knows when something's off. Acting early can help you regain energy, immunity, and well-being naturally.
Indian Express
18-05-2025
- Health
- Indian Express
Having pasta for dinner this weekend? This one trick can make it healthier
Pasta is a carbohydrate-rich food, made primarily of flour, butter and cheese. For weight watchers and diabetics, it is a no-go — unless we find a trick to make it healthier. While scrolling through the internet, we came across a post that shared an easy hack to make your favourite dish a guilt-free indulgence. Pasta's high glycaemic index increases the risk of diabetes and weight gain, but if you cook it and refrigerate it once cool, it becomes a source of resistant starch. 'Cooking and cooling the pasta for at least 7-8 hours can make it a lot more healthier and better for over all health! It increases resistant starch, which is beneficial for you!' said Mumbai-based nutritionist Deepsikha Jain. According to her, resistant starch is easier to digest and reduces the overall calorie count of the dish by 30-50%. It also increases the fiber content which makes it a great source of food for all those who have diabetes and a trying to lose weight. The expert noted that: Resistant starch also has a lower glycemic index. It promotes satiety, reduces impact on postprandial blood glucose levels as compared to easily digestible carbs, improves insulin sensitivity. It works as a prebiotic, improves absorption of minerals and boosts liver function. This makes resistant starch a preferable choice for diabetes, insulin resistance, obesity, metabolic syndrome, gut health and immunity. Concurring, Dr Vidhi Dhingra, Senior Dietician, vHealth by Aetna told that if we include these foods in moderation and try the cooling post-cooking rule, it helps in increasing resistant starch which may reduce the glycemic index and, in turn, improve insulin sensitivity. 'Cooking and cooling for 8-10 hours can indeed help you. Cooled pasta has more than two times the amount of resistant starch than freshly cooked pasta. The resistance starch helps boost gut health, which means an increase in the good bacteria that help decrease levels of constipation. It also improves the body's ability to respond to insulin. This means lower risk of insulin resistance and its accompanying chronic diseases like type 2 diabetes,' functional nutritionist Mugdha Pradhan, CEO and Founder, iThrive, added.
