Calcium, often referred to as the cornerstone of strong bones, plays a pivotal role in upholding bone and dental health, supporting muscle functionality, and facilitating proper nerve transmission. This essential mineral is fundamental for maintaining overall bodily well-being and functionality. While dairy products often get connected with calcium, few vegetable and meat sources also provide this crucial nutrient.

These sources include supplement-rich mixed greens, for example, spinach and kale, fortified plant-based milk, almonds and sesame seeds, and fish like salmon and sardines. Dietary choices with adequate calcium intake can enhance bone health and decrease the chances of developing osteoporosis as we age.

This article will give you an insight into the foods high in calcium, offering versatile choices for different dietary preferences.

List of calcium-rich food sources

Here are some excellent sources of calcium that you can include in your diet. 

• Dairy products: Milk, yoghurt and cheese are renowned calcium reservoirs. Known for their high calcium content, these dairy products boast superior bio-availability, ensuring efficient absorption and utilisation by the body.
• Soybeans: Optimal for those favouring plant-based alternatives to dairy, soybeans take the spotlight. They offer substantial calcium content when dry-roasted, making them a perfect enhancement for salads and snacks. You can also stir-fry soybeans.
• Dark green, leafy vegetables: Various deeply hued, leafy greens are teeming with calcium. For example, spinach, kale, collard greens, and turnip greens stand apart as remarkable sources. It’s important to realise that these vegetables contain oxalates, which might thwart calcium absorption. Combining them with foods rich in vitamin D can help offset this effect.
• Calcium-fortified foods: Numerous foods undergo calcium fortification to boost their nutritional value. Some of them include fortified plant-based milk varieties like almonds, soy, oat milk, calcium-enhanced orange juice, and breakfast cereals. These choices are particularly advantageous for individuals who may be lactose intolerant.
• Canned salmon: Canned salmon, especially when enjoyed with its edible and tender bones, serves as an exceptional calcium source. It also provides omega-3 fatty acids, bolstering both heart and cognitive well-being. This versatile option proves to be a delightful complement to salads or sandwiches.

• Nuts and seeds: Almonds, sesame seeds, and chia seeds are all great sources of calcium. Their nutrient content and healthy fat profile provide many health benefits. 
• Almonds: These nuts make a superb choice for wholesome snacking and boosting calcium intake. With 75 mg of calcium per ounce, almonds are a nutrient-rich snack that can easily enhance a wide range of recipes.
• Sesame seeds: A tablespoon of sesame seeds provides 88 mg of calcium, making it a great addition to salads or breakfast bowls. Sesame seeds are also an abundant source of other essential minerals like magnesium and zinc.
• Chia seeds: An ounce of chia seeds (28 grams) gives 178.9 mg of calcium, making it a phenomenal intake for those hoping to increase their appetite. They are easy to integrate into recipes and snacks like oats or smoothies.

• Figs: These are a surprising source of calcium, packed with nutrients and fibre. Dried figs, in particular, offer a concentrated dose of calcium, making them a delicious and nutritious snack. You can also add figs to oatmeal, yoghurt and salads for a calcium boost. 
• Dried herbs: Adding dried herbs to your food is tasty and healthy. Parsley and basil are two excellent sources of calcium, adding flavour and nutrients to meals. 
• Canned sardines: These are a great source of calcium, giving almost one-fifth of the recommended day-to-day calcium consumption in a solitary 3-ounce (approximately 92 grams) serving. They’re also a phenomenal omega-3 fatty acid and protein source, making them an incredible dietary option for those hoping to support their general well-being.
• Flour tortillas: These are a staple in numerous foods and can be a flexible base for various dishes, from wraps to quesadillas. Opt for whole wheat and fortified varieties to maximise calcium intake when purchasing flour tortillas. 
• Canned baked beans: Baked beans, often enjoyed as a side dish or in casseroles, offer dietary fibre and a notable dose of calcium. They are a convenient way to boost calcium intake while enjoying a snack.

Surya Namaskar, or Sun Salutation, stands as a revered practice within the principalities of yoga, encompassing a sequence of postures and movements. This ancient Indian tradition transcends mere physical exercise, evolving into a holistic practice that harmonises the body, mind and spirit. 

Surya Namaskar seamlessly integrates asanas (poses), pranayama (breathing techniques), and mindfulness (mental state). Beyond its spiritual significance, Surya Namaskar bestows many health benefits that contribute to one’s overall well-being.

Surya Namaskar serves as an exceptional means to elevate energy levels. It rejuvenates the body by infusing it with fresh oxygen and simultaneously engages all major muscle groups. 

By enhancing blood circulation, this practice naturally revitalises practitioners, leaving them with a profound sense of invigoration. Let us understand the benefits of Surya Namaskar in detail.

Benefits of practising Surya Namaskar

Here are some of the most important Surya Namaskar yoga benefits —

• Helps with weight loss: Surya Namaskar involves a series of dynamic movements that involve various muscle groups. This activity accelerates the heart rate, burns calories, and aids in shedding excess weight. The synchronicity of breathing and body movement also supports metabolism, helping manage weight effectively.
• Strengthens muscles and joints: The practice encompasses a sequence of postures requiring the body to support its weight differently. This upgrades overall muscle strength and flexibility. The weight-bearing nature of this practice adds to stronger bones and joints, diminishing the risk of osteoporosis and joint pains.
• Improves complexion: Surya Namaskar boosts blood circulation, ensuring oxygen and nutrients reach the skin cells. This process rejuvenates the skin and imparts a natural glow, effectively imparting a healthier complexion. Additionally, sweating during the practice helps flush out toxins and enhances skin health further.
• Improves digestive health and efficiency: The asanas in Surya Namaskar positively affect the internal organs, especially the digestive system. This stimulation enhances the digestive processes, alleviates constipation, and promotes better absorption of nutrients. It also helps prevent gastrointestinal disorders by regulating the secretion of digestive juices.
• Helps combat insomnia: Regular practice of Surya Namaskar calms the mind and decreases stress and anxiety. The meditative aspect of the practice induces relaxation, making it beneficial for those struggling with sleep disorders like insomnia. Promoting overall mental well-being, it sets the stage for restful sleep.
• Keeps periods on schedule: Surya Namaskar can positively affect the endocrine system, which regulates hormonal balance. For women, a balanced hormonal profile can lead to a more regular menstrual cycle and reduced discomfort. This practice also alleviates the symptoms of PMS or Premenstrual Syndrome.
• Acts as therapy for frozen shoulders: The controlled movements and stretches involved in Surya Namaskar can effectively relieve conditions like frozen shoulders. The gentle yet consistent motions help restore mobility and reduce shoulder joint stiffness. It also promotes blood flow to the affected area, aiding in healing.
• Stretches abdominal and spinal cord muscles: The arching and folding postures in Surya Namaskar provide a gentle stretch to the spinal cord, promoting spinal flexibility and diminishing back pain. Additionally, the engagement of abdominal muscles not only aids in core strength and toning of muscles but also supports better posture.
• Improves calcium levels: Surya Namaskar helps stimulate bones to retain calcium, reducing the risk of osteoporosis. Engaging in this practice helps the body maintain calcium and supports better absorption of minerals like magnesium and phosphorus.
• Enhances concentration: Surya Namaskar focuses on synchronising the breath with movement, providing an opportunity to focus and observe the body closely. The practice cultivates discipline and promotes deeper concentration, leading to a calmer and more alert mind.

In our fast-paced modern world, attaining a restful night’s sleep proves elusive to many. Our contemporary lifestyle frequently results in sleepless nights, leaving us groggy and fatigued the next day. There are a range of techniques aimed at improving sleep quality, and one such ancient practice that has garnered attention is the use of yoga mudras. The hand gestures and postures of yoga serve to channel energy within the body, and specific mudras can be particularly effective in promoting relaxation and facilitating better sleep. Incorporating proper health insurance plans into your lifestyle can also contribute to overall well-being, ensuring that you have access to necessary medical care and support in maintaining good health.

While the effects of yoga mudras for sleep may not manifest immediately, regular practice combined with a conducive sleep environment and healthy habits can gradually lead to more rejuvenating nights of slumber. 

What Do Mudras Do?

Yoga mudras or hand gestures are believed to manage the body's energy flow. This helps restore and improve physical and mental health. Yoga mudras are frequently used during meditation to increase focus, lower stress levels, and help regulate emotions.

Five Yoga Mudras For Good Sleep and to Fight Insomnia

Here, we will explain the 5 yoga mudras that can promote better sleep patterns.

Gyan mudra (Mudra of Knowledge)

The Gyan mudra is notable for improving focus and calming the brain.

 Framed by touching the tip of the index finger to the thumb’s tip, this mudra can assist with dissipating stress and set up the brain for relaxation.

Shuni Mudra (Mudra of Patience)

 If racing thoughts keep you awake, the Shuni mudra may offer relief.

This hastha (hand) mudra is known to lessen the space element within, generating a sensation of emptiness and mental clarity.

The other fingers must remain extended while the middle finger remains gently pressed toward the base of the thumb.

Prana mudra (Mudra of Life)

Prana mudra is known to affect the body and brain.

 By touching the tips of the ring, thumb, and little finger together while keeping the other fingers straight, you can initiate the body’s elimination processes.

This can assist with releasing stress before sleep time.

Apana mudra (Mudra of Digestion)

Apana mudra has a grounding effect on the body and mind.

 This is one of the yoga poses for sleep, and it’s easy to do.

While keeping the other fingers straight, rub the tips of your thumb, middle, and ring fingers together to stimulate the body’s elimination processes and relieve stress before bed.

Shakti Mudra (Mudra of Power)

Shakti mudra provides a deep and relaxing sleep and calms the nervous system.

Fold your thumb and cover it with your ring and little finger. Keep the index and middle fingers straight. Place your hand on your thigh and let the hand face upwards.

This reduces insomnia, stress, and anxiety. Shakti mudra thus helps you achieve a peaceful state that allows you to sleep better and wake up energized.

Conclusion

Integrating yoga for sleep into your nightly regimen offers a straightforward yet potent method for enhancing relaxation and elevating the quality of your slumber. These hand gestures work to channel the body’s energy, soothe the mind, and alleviate stress that accumulates throughout the day. Like any good habit, the crucial element is consistency. Therefore, when you encounter sleepless nights, contemplate practising these yoga mudras before resorting to sleep aids. Keep in mind that a restful night’s sleep might be within your grasp; it’s just a mudra away.

Disclaimer: The information provided in this blog is for educational purposes only. Please consult a medical or nutrition professional before making any significant changes in your daily diet. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any impact or consequences resulting from the use of the information shared. 

Estrogen is traditionally known to be a female hormone but is also present in a minor quantity in males. Estrogen in men is essential for the development of several functions. It regulates sex drive, sperm development, and erectile function. Even though estrogen is essential for the male body to function properly, excess of this hormone can lead to health issues. The normal amount of this hormone in a male varies depending on the age and health history.

What are the symptoms of high estrogen in men?

The common symptoms of high estrogen in men are:

• Weight gain

Weight gain increases estrogen levels because the aromatase enzyme that helps in the production of this hormone is found in the fatty tissues.

• Erectile dysfunction

An increased level of estrogen accompanied by a low level of testosterone is associated with erectile dysfunction, like weaker and less frequent erections.

• Low sex drive

Estrogen affects the psycho-sexual development of males, which takes on during early brain development. Since the aromatase enzyme is also present in the brain, estrogen formed there influences sexual behaviour from a psychological viewpoint.

• Infertility

Infertility is an extreme symptom of high estrogen. This hormone plays a role in the development of germ cells lining the testes. Abnormal estrogen levels can adversely affect the growth of sperm and its nourishment, resulting in infertility.

• Gynecomastia

Enlargement of breast gland tissues in men.

• Depression

High estrogen levels affect moods and may lead to depression, anxiety, irritability, and mood swings.

• Loss of energy

High estrogen levels in men often cause fatigue or lack of energy.

• Muscle atrophy

Studies show that high estrogen levels cause muscle loss.

A healthy diet is crucial for supporting thyroid function, whether you are managing hypothyroidism or hyperthyroidism. Your thyroid, a small yet potent gland in your neck, plays a significant role in controlling metabolism and various bodily functions. To foster good thyroid health, we need to be attentive to the foods we eat. Although there are many foods that have a positive impact on thyroid health, it is equally vital to acknowledge the ones that may impede it. Here, we will provide an exhaustive list of thyroid foods to avoid for the benefit of your well-being, enabling you to make informed choices.

Foods to avoid for hypothyroidism

Below are the types of foods to avoid with hypothyroidism.

• Cruciferous vegetables: While vegetables such as broccoli and cauliflower boast a wealth of nutrients, they contain compounds that can disrupt thyroid function if consumed in excess. Cooking these vegetables can assist in reducing their impact.
• Soy products: Soy contains goitrogens that can inhibit thyroid hormone production. Limiting soy-based foods like milk and edamame is advisable.
• Gluten-rich food: Some individuals with hypothyroidism might benefit from reducing gluten intake, as there may be a potential link between gluten sensitivity and auto-immune thyroid conditions.
• Fibre foods: Excessive fibre can impair the absorption of thyroid medication. While fibre is generally healthy, it’s advisable to consume it in moderation if you are taking thyroid medication.
• Processed food: Highly processed food often contains additives and preservatives that may affect thyroid health. Opt for whole and unprocessed foods whenever possible.

Foods to avoid for hyperthyroidism

 Below are the types of foods to avoid with hyperthyroidism.

• Iodine-rich foods: Excessive iodine intake exaggerates hyperthyroidism. If you have hyperthyroidism, limiting the intake of foods like iodised salt, fish, shellfish, seaweed, dairy products and iodine supplements is recommended.
• Caffeine: The symptoms of hyperthyroidism can worsen with caffeine intake as it can stimulate the thyroid gland. Cutting back on caffeinated beverages like coffee, tea, and energy drinks can be beneficial.
• Sugary foods: High sugar intake can disrupt hormone balance and contribute to energy fluctuations. Decreasing the intake of sugary foods and beverages can help maintain stable blood sugar levels.
• Fatty and fried foods: Hyperthyroidism can lead to digestive issues, and consuming high-fat and fried foods might exacerbate these problems. Choose lean sources of protein and healthy fats.
• Red dye and processed meats: Some processed meats and food products contain red dye, which might impact hyperthyroidism symptoms. It’s best to limit or avoid these items.
• Egg yolks and blackstrap molasses: Both egg yolk and blackstrap molasses contain elevated levels of iodine, which can pose problems for individuals with hyperthyroidism.

Scleroderma, also known as systemic sclerosis, is a group of rare diseases characterized by thickening and hardening of the skin. It is an autoimmune connective tissue disorder. It may also affect the blood vessels, internal organs, and digestive system.

Scleroderma is classified into "limited" or "diffuse", depending on the extent of skin involvement. It is possible for both types to involve any other vascular or organ problems. If the skin is the only part of the body affected, then the condition is known as morphea.

Scleroderma cannot be cured, but treatments can ease symptoms, slow its progression, and improve quality of life.

How is Scleroderma Caused?

Scleroderma is characterized by excessive production and buildup of collagen in body tissues. This impacts connective tissues like skin, which is primarily composed of collagen. The precise trigger for this overproduction remains elusive, but it's apparent that the abnormal functioning of the immune system is one of the key causes of scleroderma. The condition may also result from a complex interplay of genes and environmental factors.

Your immune system serves as your body’s defence against harmful invaders like bacteria, viruses and other pathogens. A robust immune system is vital for one’s overall health and well-being. However, it can sometimes become compromised, leaving you more vulnerable to illnesses. Recognising the science of a weak immune system is the first step  towards improving your health. Here, we will explore some weak immunity symptoms that can help you understand your health better. 

List of signs indicating a weak immune system

1. Here are five signs of a weak immune system —You always have a cold: The immune system plays a vital role in shielding the body against various infections and illnesses. If you find yourself catching colds frequently and struggling to recover, it could be a symptom of a weak immune system. The inability to fend off common illnesses indicates that your body’s defences might not be functioning optimally. It’s important to note that while frequent colds and slow recovery can indicate signs of a weakened immune system, there could be other causative factors like allergies too.

2. You have a lot of tummy trouble: The health of your immune system and your gut remain closely intertwined. A significant portion of your immune cells resides in your gut, helping protect against harmful substances. Frequent gastrointestinal issues like diarrhoea, constipation and stomach aches might indicate an imbalance in your gut microbiome, which can affect your immune response.

3. Your wounds are slow to heal: An efficient immune system has a crucial role in the wound-healing process. If you notice that your wounds, cuts or bruises are taking longer than usual to heal, it could indicate that your immune system is struggling. Delayed wound healing might be a result of reduced immune cell activity or an impaired inflammation response.

4. You have frequent infections: One of the most prominent signs of a weak immune system is the recurrence of infections. If you are frequently battling infections, such as urinary tract infections, respiratory infections, or skin infections, your immune system might not be adequately protecting your body against pathogens. It’s essential to recognise that the recurrence of infections can stem from various factors (such as underlying health conditions, environmental exposures, genetic predispositions, etc.) and not just a weakened immune system.

5. You feel tired all the time: Constant fatigue is another important symptom that could point to a compromised immune system. When your immune system is under stress, it diverts energy from your bodily functions, leaving you tired and drained. When you are experiencing unexplained fatigue, even after getting enough sleep, it’s worth considering the state of your immune system. Comprehensive evaluation and potential diagnostic tests can help identify the root causes and guide appropriate treatment strategies.

One of the main causes of a weakened immune system is chronic stress. When stress becomes a constant companion, it produces hormones that suppress immune function. This makes you more susceptible to infections and can exacerbate existing health issues. If you find yourself frequently stressed, it might be time to consider stress management techniques to support your immune health. These can include practices like mindfulness meditation, deep breathing exercises, regular physical activity, engaging in hobbies, maintaining a healthy work-life balance, and seeking social support.

The thyroid, a small butterfly-shaped gland in the neck, plays a significant role in regulating various bodily functions. When thyroid hormones become imbalanced, conditions like hypothyroidism or hyperthyroidism may occur. While medical treatments are available, some people seek natural alternatives. Home remedies for thyroid problems have gained attention for their potential to support thyroid health, complement traditional treatments, and promote overall well-being. Let’s explore some natural remedies for thyroid disorders, often used to complement medical treatment.

List of home remedies for thyroid problems

• Iodine-rich foods: Iodine is a crucial mineral for thyroid health, as it’s a building block for thyroid hormones. Incorporate iodine-rich foods like seaweed, iodised salt, fish, dairy products and eggs into your diet. However, it is important not to over consume iodine, as excessive amounts can also negatively impact thyroid function.
• Selenium: This essential mineral helps in the production of thyroid hormones. It aids in protecting the thyroid gland from oxidative stress and supports its overall function. Foods like Brazil nuts, sardines, tuna and whole grains are excellent sources of selenium.
• Ashwagandha: An adaptogenic herb, ashwagandha is believed to support thyroid function by helping the body manage stress and balance hormone levels.
• Coconut oil: Fatty acids in coconut oil may enhance thyroid function by improving metabolism and increasing energy levels. This increased metabolic activity can support thyroid function, especially in individuals with hypothyroidism.
• Apple cider vinegar: Although not a direct remedy for thyroid issues, some proponents believe apple cider vinegar can aid in weight management. Incorporating apple cider vinegar as part of a balanced diet and exercise routine might indirectly support thyroid function.
• Probiotic: Probiotic-rich foods like yoghurt, kefir, sauerkraut and kimchi can support gut health. This can positively influence thyroid health, as imbalances in gut bacteria are sometimes linked to autoimmune thyroid conditions.
• Vitamin D: Adequate vitamin D levels are essential for thyroid health. Spend time outdoors and consume foods like fatty fish, fortified dairy products, and mushrooms.
• Lifestyle modifications: Chronic stress can impact hormone levels, including those produced by the thyroid gland. Yoga, meditation and deep breathing can positively impact thyroid function.
• Avoid goitrogens: Substances like goitrogens can affect thyroid function. Cruciferous vegetables like broccoli, cauliflower and cabbage, when consumed in excess, might affect thyroid health. Cooking these variables can help reduce their goitrogenic effects.
• Lemon balm: This herb can help regulate an overactive thyroid by reducing thyroid-stimulating hormone (TSH) levels.
• Guggul: Derived from the resin of the Commiphora Mukul tree, guggul supports thyroid function in Ayurvedic medicine. Its anti-inflammatory and antioxidant properties may help maintain thyroid health.
• Vitamin B-rich foods: B vitamins are essential for many body processes, such as energy production and metabolism. Including foods rich in vitamin B, such as whole grains, nuts, seeds and leafy greens, supports overall health, which indirectly benefits thyroid function.
• Essential fatty acids: Omega 3 fatty acids present in fatty fish, flaxseeds, and walnuts have anti-inflammatory properties that might benefit thyroid health. Inflammation can impact thyroid health, so consuming these foods may indirectly contribute to healthier thyroid function.

Raynaud's disease develops when the smaller arteries that supply blood to the skin narrow in size. Blood flow to the affected areas is thereby limited, leading to a condition called vasospasm. Raynaud's disease causes some body parts, such as fingers and toes, to feel numb and cold in response to cold temperatures or stress. 

This condition is also known as:

• The phenomenon of Raynaud's
• Raynaud syndrome

Raynaud's disease is more common in women and becomes more prevalent in colder climates. The condition is treated according to its severity and whether there are other underlying health conditions. Raynaud's disease is generally not disabling, but it can significantly lower the quality of life. Let’s look at the causes of Raynaud's disease.

How is Raynaud’s disease caused?

Raynaud's syndrome causes remain a subject of ongoing research. Even so, it has been observed that the blood vessels in the extremities, particularly the hands and feet, exhibit an exaggerated response to cold temperatures or stress. During one such Raynaud’s episode, the arteries supplying blood to the fingers and toes constrict excessively when exposed to cold or stressors, impeding blood flow. Over time, these small arteries may undergo slight thickening, further restricting blood circulation. Exposure to frigid temperatures, immersing hands in cold water, or handling frozen items are common triggers for these attacks. Additionally, emotional stress can also induce episodes in some individuals.

Primary vs. Secondary Raynaud's

The condition can be classified into two main types.

• Primary Raynaud's: In its most common form, other medical conditions are not causes of Raynaud's disease. It can be so mild that many people with primary Raynaud's do not seek medical treatment. It can also disappear on its own.
• Secondary Raynaud's: This condition is also referred to as Raynaud's phenomenon. Though secondary Raynaud's is less common than primary Raynaud's, it tends to be more severe.

Symptoms of secondary Raynaud's usually appear around the age of 40. Raynaud's symptoms typically appear later than those associated with primary Raynaud's disease.

Your brain is a marvel that requires proper nourishment to function at its best. Like a well-tuned engine, your brain needs quality fuel to power its intricate operations. It tirelessly coordinates every action, thought and emotion as you traverse life’s journey, even while you sleep. It’s a 24/7 powerhouse that thrives on nutrients, vitamins and antioxidants. To ensure its optimal performance and protection from the ravages of time, consuming the best foods for the brain is essential. These foods can fuel its vitality and longevity.

List of best foods to improve your brain function

To help you craft a diet that champions your brain health, we present a curated list of the top 10 foods that increase brain power. They are also known to enhance memory and cognitive abilities.

• Oily fish

The maritime realm yields a treasure trove of omega-3 fatty acids in fish like salmon, trout and sardines. These remarkable fats compose a significant portion of brain and nerve cells, amplifying memory and learning capabilities. Beyond this, they help combat age-related cognitive decline and Alzheimer’s disease.

• Berries

Berries, including strawberries, blueberries and blackberries, emerge as potent vessels of antioxidants. Within their vibrant hues lies the power to combat oxidative stress, foster improved communication between brain cells, enhance learning and memory, and hinder cognitive decline accompanying ageing.

• Whole grains

Low glycaemic index whole grains like quinoa, oatmeal, and brown rice sustain brain energy. Unlike their refined counterparts, they forestall blood sugar spikes, crafting a stable foundation for consistent cognitive function.

• Green leafy vegetables

Kale, spinach, and other green leafy vegetables contain plenty of antioxidants, vitamins and nutrients. Green vegetables are the healthiest brain food you can have. Their benefits range from reducing inflammation and delaying cognitive decline to furnishing essential lutein and folate that enrich brain health.

• Nuts and seeds

Nuts and seeds, including walnuts, comprise omega-3 fatty acids, antioxidants and vitamin E. Regular nut consumption reduces age-related memory loss.

• Coffee

A cup of coffee may improve your brain’s alertness. Caffeine, the conductor of cognition, enhances brain function. Coffee comprises antioxidants that promote brain health, diminishing cognitive decline.

• Oranges

Oranges shield your immune bastion and protect your brain cells against ageing. Consumption of oranges may keep mental disorders at bay, harmonising with enhanced cognitive abilities.

• Avocados

Avocados, nature’s treasure troves of healthy unsaturated fats, reduce blood pressure and lend a harmonious cadence to brain health. Monounsaturated fats in avocados ensure healthy blood flow, a cornerstone for optimal cognitive performance.

• Eggs

Eggs are rich in vitamins B6 & B12, folic acid and choline. This composition guards the brain against the march of shrinkage and delays the onset of cognitive decline. Choline improves brain function and memory.

• Dark chocolate

Rich in antioxidants and natural stimulants, dark chocolate improves memory and focused thoughts and even uplifts your mood.

Anulom Vilom pranayama is a breathing technique that wonderfully cleanses and detoxifies the body and mind while providing various health benefits. It’s one of the most often used yoga techniques. Consistent practice of this technique may improve your attention and concentration, lower stress and anxiety, and enhance your immune system. It also helps to improve digestion and circulation, and balances the three doshas in the body. Let’s learn about this pranayama in detail.

What is Anulom Vilom pranayama?

Anulom Vilom is known to balance the body’s energy. It is performed by first deeply inhaling and then exhaling through both nostrils. After this, one breathes in through one nostril, exhales through the other, and alternates between the two. Practising Anulom Vilom benefits the body and can bring a sense of calm and relaxation. It is an easy and effective technique to help achieve a balanced state of well-being.

How to practice Anulom Vilom pranayama

Anulom Vilom pranayama, also called alternate nostril breathing, is a rhythmic breathing exercise that helps balance energy flow within the body. Follow these Anulom Vilom steps to practice the breathing technique effectively —

• Find a comfortable seating position: Sit in a quiet, clean space, cross-legged on a yoga mat or cushion. Ensure that your spine is straight, promoting a good flow of energy throughout the practice.

• Close your eyes and relax: To lessen outside distractions, gently close your eyes. As you progressively get to a state of peacefulness, take a few deep breaths and let your body rest.

• Start with synchronisation: Start by placing your thumb and ring finger on your right and left nostrils, respectively. Take a calm, deep inhale through your left nostril while covering your right nose with your thumb. Exhale via the right nostril after breathing in, then close the left nostril with your ring finger.

• Maintain a consistent pattern: Inhale via your right nostril, closing it with your thumb, then exhale through your left nostril to maintain the beat. As you get more practice, continue this process while swapping nostrils for a few minutes at a time, eventually lengthening the period.

Benefits of Anulom Vilom pranayama

Anulom Vilom offers a myriad of benefits for both physical and mental well-being. Some prominent Anulom Vilom pranayama benefits include:

• Enhanced respiratory health

By practising Anulom Vilom, you can strengthen your respiratory system, increase lung capacity, and improve the overall functioning of your respiratory organs.

• Stress reduction

By encouraging a sense of calm and relaxation, this breathing method helps lower levels of tension and anxiety. You can enhance mental clarity and attention by calming the mind and balancing emotions.

• Improved cardiovascular health

Regular practice of Anulom Vilom can enhance heart health, regulate blood pressure, and improve blood circulation, thus reducing the risk of cardiovascular diseases.

• Detoxification of the body

Anulom Vilom pranayama acts as a natural detoxifier by eliminating toxins from the body, purifying the blood, and enhancing the efficiency of internal organs.

Beginners’ tips for Anulom Vilom pranayama

For those embarking on their journey with Anulom Vilom, here are some useful tips to ensure a smooth and fulfilling practice.

Start slow and gradually increase duration. You can begin with a brief practice session and extend the duration as your body becomes used to the technique. Pay attention to your body rather than pushing yourself over your limits. Seek guidance from a qualified practitioner.

If you are new to Anulom Vilom, you can receive guidance from a qualified yoga instructor who can provide personalised instructions and address any concerns or questions you may have.

How often should I do Anulom Vilom pranayama?

The frequency of practising Anulom Vilom pranayama depends on individual preferences and schedules. Beginners can start with daily practises lasting 5-10 minutes or 60 times. One can decide to extend the session to 30 minutes over time and reap the rewards. Practising at least three to four times a week can result in observable benefits to your general well-being.

Precautions for performing Anulom Vilom pranayama

While Anulom Vilom is generally safe for most individuals, taking certain precautions to ensure a safe and effective practice is essential. Here are some precautionary measures:

• Avoid practising this breathing exercise immediately after meals.
• If you have any respiratory conditions, such as asthma, bronchitis, or heart-related ailments, seek advice from a healthcare professional before practising Anulom Vilom.
• Practice in a well-ventilated space to ensure a clean and pollution-free environment.
• Begin with slow and gentle breathing; do not force the breath or strain yourself during the practice.

Nature provides us with a plethora of immunity-boosting ingredients that we can easily incorporate into our daily dietary routines. From ajwain tea and turmeric milk to kadha, natural smoothies, and papaya leaf juice, various delicious and effective options are available. These remedies contain anti-inflammatory, antioxidant, and vital nutrients that can strengthen our immune systems and aid in the fight against infections. We may actively work to preserve optimum health by including these natural remedies in our diet.

List of home-made drinks to boost your immunity

Here is a list of home-made immunity boosting drinks: 

• Ajwain tea

Ajwain seeds, derived from the Trachyspermum ammi plant, are commonly used in traditional medicine for numerous health benefits, including their potential to bolster the immune system. Ajwain tea, a wonderful immunity drink, is prepared by infusing these seeds in boiling water. The tea is known for its antimicrobial, antioxidant and anti-inflammatory properties, which may help in combating various infections. Ajwain tea promotes digestion and alleviates digestive disorders, establishing a link between gut health and immune function.

• Turmeric milk

Turmeric, a spice commonly used in Indian culinary delights, has gained recognition for its potential immune-boosting properties. Turmeric is known to have anti-inflammatory, antioxidant and anticancer characteristics. These characteristics could assist in immune system regulation and lower the risk of several chronic illnesses. Mixing it with milk is a great way to consume this spice and boost your immunity.

• Kadha

Kadha is an ancient Ayurvedic herbal concoction made by boiling various herbs and spices in water. Traditionally, it is consumed as a preventive measure during cold and flu seasons and is an evergreen immunity booster drink. The specific ingredients used in kadha can vary, but common additions include holy basil (Tulsi), cinnamon, ginger, black pepper, and honey. This blend strengthens the immune system, relieves respiratory ailments, and provides a soothing effect on the throat. The combined effects of the potent herbs in kadha make it a widely consumed and trusted home remedy for strengthening immunity.

• Natural smoothies

One can combine fruits and vegetables with nutrient-dense foods like leafy greens, almonds and berries to make a delightful, immunity-boosting beverage. It helps fight inflammation and free radicals. Smoothies created from natural ingredients give a special approach to mixing a variety of immune-boosting components that serve as a powerful source of vitamins, minerals and antioxidants.

• Papaya leaf juice

Papaya, a tropical fruit rich in essential nutrients and enzymes, has long been recognised for its potential health benefits. It serves as a great immune booster juice when its leaves are blended and consumed. In particular, the leaves of the papaya plant have gained attention for their immunity-boosting properties. You can crush fresh papaya leaves and strain them to get the juice.

Mesothelioma is a rare but aggressive and deadly cancer that primarily affects the mesothelial cells lining most of our internal organs, including the chest, abdomen, and heart.

This disease is linked closely with overexposure to asbestos, a naturally occurring mineral that came into widespread use across industries, given its heat-resistant and insulating properties.

This article looks into the origins and causes of mesothelioma. It explores the pivotal role played by asbestos exposure, along with other conceivable risk elements that contribute to the emergence of this lethal form of cancer.

How is Mesothelioma caused?

1. Asbestos Exposure

Mesothelioma is caused by asbestos exposure; it is the primary cause.

Asbestos is a group of naturally occurring fibrous minerals used extensively in construction, shipbuilding, automotive manufacturing, and other industries for their heat and corrosion-resistant properties. Inhalation or ingestion of asbestos fibres over time can lead to their accumulation in the body, causing cellular damage and, eventually, cancer.

Individuals who have worked with or lived with asbestos-exposed workers are at high risk of mesothelioma.

2. Occupational Exposure

Construction, shipbuilding, mining, manufacturing, and insulation installation workers are at a higher risk of asbestos exposure.

Given their work environments, asbestos miners, plumbers, electricians, and firefighters may also be at an elevated risk.

3. Environmental Exposure

Some individuals may get exposed to asbestos through environmental factors, such as living near asbestos mines or asbestos-contaminated areas.

Natural disasters or construction activities can release asbestos fibres into the air, increasing the risk for nearby residents.

4. Secondhand Exposure

Relatives of individuals who have worked with asbestos are susceptible to secondary exposure. Asbestos fibres can hitch a ride on work attire and find their way into the home, contaminating the household. This indirect exposure places family members at risk of asbestos-related health issues, though they may not have worked directly with the substance.

5. Smoking

Smoking is a significant risk factor for various types of cancer, including lung cancer. When combined with asbestos exposure, the risk of developing mesothelioma increases significantly. Smoking weakens the lungs’ ability to clear asbestos fibres, allowing them to accumulate and cause damage.

6. Genetic Factors

Some genetic mutations and factors may make specific individuals more susceptible to developing mesothelioma from asbestos exposure. However, genetics alone are not a primary cause of the disease.

Gut health is an essential aspect of overall well-being, and a high fiber diet is an effective way to achieve it. Fiber plays a vital role in maintaining digestive health by regulating bowel movements and preventing digestive disorders. Including a variety of fiber-rich foods in your daily diet can help optimise nutrient absorption, reduce hunger pangs, and aid digestion.

List of high-fiber foods to include in your diet

Listed below are some fiber-rich foods you need to include in your diet:

• Whole grains 

Brown rice, oats, quinoa, as well as whole wheat bread, are delightful options for the taste buds, and they also offer an array of health advantages. These fiber foods are a superb complement to your diet since they contain insoluble fiber. It heightens stool volume and encourages consistent bowel movements. Whole grains contain essential nutrients such as iron, antioxidants, and B vitamins. Start your day with a wholesome bowl of oatmeal for the ultimate healthy beginning.

• Legumes

Legumes are a smart choice to include in your diet due to their high dietary fiber level as well as high protein content. Beans, lentils, chickpeas and peas are versatile and easy to incorporate in several recipes. These legumes are a great source of soluble fiber, essential for maintaining a healthy gut environment and controlling blood sugar levels. Legumes can help with digestion by reducing constipation and encouraging the development of good gut bacteria in your body. Legumes offer a quick and delicious method to enhance your fiber intake and promote the health of your digestive system. You can add them to soups, salads or stews.

• Fruits and vegetables

Fruits and vegetables always remain an essential part of a healthy diet since they contain necessary vitamins, minerals, and dietary fiber. Berries, apples, pears and oranges are examples of high-fiber foods that can help with digestion and encourage regular bowel movements. Broccoli, Brussels sprouts, carrots, and leafy greens are just a few examples of vegetables that are great providers of fiber, supporting a healthy digestive system. Including a variety of fruits and vegetables in your meals helps to ensure that you are getting enough fiber as well as a number of other nutrients beneficial for your digestive system as a whole.

• Nuts and seeds 

Not only are nuts and seeds delicious, but they also offer several nutritional benefits, including being a great source of dietary fiber. You can easily increase your dietary fiber intake by incorporating almonds, walnuts, chia seeds, flaxseeds and sunflower seeds into your meals and snacks. These fiber-rich foods provide a combination of soluble and insoluble fiber, which supports good digestion and prevents constipation. Additionally, nuts and seeds provide beneficial fats, essential vitamins, minerals and antioxidants that promote overall gut health. For a quick and nutritious snack, enjoy a handful of nuts, or sprinkle seeds onto smoothies, yoghurt or salads to give your digestive health a boost and provide a healthy dose of fiber.

• Bran and bran cereals

Bran, which is the grain’s outer layer, provides a rich source of nutritional fiber. Your fiber intake may considerably increase by including bran or bran cereals in your diet. Insoluble fiber, which gives stool volume, encourages regular bowel movements, and guards against digestive problems like constipation, is particularly abundant in bran. Also, bran can increase the fiber content of baked products, yoghurt, cereal, and other foods. To minimise constipation-related pain and guarantee normal digestion, it’s crucial to gradually increase your bran consumption and drink lots of water.

Hasta Mudras, also known as hand gestures, are an integral part of yoga as well as meditation practices. These gestures involve the positioning of fingers and palms in specific patterns, each holding a unique significance and effect on the mind and body. Hasta Mudra benefits are aplenty, as they channelise the flow of energy within the body. They also enhance the link between the physical and spiritual realms. Let’s look closely at some of these mudras and why you need to incorporate them in your yoga sessions.

 Types of hasta mudras and their benefits

Here are the different types of hasta mudra yoga postures along with their benefits:

• Gyan mudra

The Gyan mudra is formed by joining the thumb’s tip with the tip of the index finger; the other three fingers remain extended. This mudra symbolises knowledge and wisdom. It is believed to improve concentration and memory, and stimulate the brain. Gyan mudra is often practised during meditation to enhance focus and clarity of thought.

• Vayu mudra

The Vayu mudra is created by putting the thumb’s base and the index finger’s tip together, then lightly pressing the thumb. This mudra is connected to the element of air. Vayu mudra can help relieve excessive gas, bloating, and joint pain. It is also known to promote clear communication and reduce anxiety.

• Aakash mudra

The Aakash mudra is formed by joining the middle finger’s tip with the thumb's tip, while the other three fingers remain extended. This mudra represents the space element and is associated with openness and expansion. Aakash Mudra promotes clarity of thought, improves creativity, and enhances spiritual connection. People practise Aakash mudra to alleviate feelings of heaviness and promote a sense of lightness.

• Shunya mudra

The Shunya mudra is created by bending the middle finger and placing its tip at the thumb’s base, while the thumb gently presses the finger. This mudra balances the space element within the body and relieves ear-related issues such as tinnitus and vertigo. Shunya mudra is also said to improve focus, reduce mental stress, and enhance intuition.

• Prithvi mudra

The Prithvi mudra is formed by joining the ring finger’s tip with the thumb’s tip, while the other fingers remain extended. This mudra represents the earth element and is associated with stability and grounding. Prithvi mudra boosts vitality, improves digestion, and strengthens the immune system.

• Surya mudra

The Surya mudra is created by bending the ring finger and placing its tip at the thumb's base; the thumb presses on the finger gently. This mudra is associated with the fire element and increases body heat and metabolism. Surya mudra is said to improve digestion, boost energy levels, aid weight loss, enhance enthusiasm, and reduce fatigue.

• Varun mudra

The Varun mudra is formed by joining the little finger’s tip with the thumb's tip, while the other fingers remain extended. This mudra represents the water element and is associated with fluidity and emotional balance. Varun mudra improves skin health, relieves dehydration, and regulates bodily fluids.

• Garuda mudra

The Garuda mudra is created by crossing the fingers of both hands in such a way that they intertwine, with the left thumb placed over the right thumb. This mudra symbolises the mythical bird Garuda, balancing energy and promoting body harmony. Garuda mudra improves blood circulation, relieves joint pain, enhances flexibility, eliminates negative emotions, and promotes a sense of liberation.

In the world of ancient practices that benefit the mind and body, yoga mudras stand out as fascinating paths to overall well-being. These gentle yet powerful hand movements have travelled through time, giving us a special way to connect with our inner selves. Rooted in tradition, each mudra holds a distinct significance, representing elements such as energy, emotions and intentions. The following section takes you on a journey into the realm of yoga mudras, revealing why they matter and how yoga mudras benefit us. Let us dive in and discover the simple yet profound ways these mudras can enhance our lives.

Understanding different mudras in yoga

In yoga, 'Mudra' is a Sanskrit word that refers to hand gestures. How we position our hands and fingers matters greatly when practising yoga poses. This is because it draws specific energies that aid in holistic healing. Each finger corresponds to an element:

• The thumb signifies fire
• The index finger represents air
• The middle finger denotes space
• The ring finger implies the earth
• The little finger refers to water

By combining these fingers through mudras, one can achieve relief and balance. These gestures may seem simple, but they hold the power to connect us with the essential elements within us, contributing to overall well-being.

Common yoga mudras and their benefits

Yoga mudras bring a special touch to your well-being. Let us explore some common mudras and amazing yoga mudra benefits.

1. Gyan mudra (chin mudra)

• Place your hands on your knees with your palms facing up.
• Touch the index finger’s tip to your thumb while keeping your palm open.

Benefits:

• By gently touching your index finger to your thumb while keeping your palm open, you link the air and fire elements within.
• This connection works wonders, boosting concentration, alleviating anxiety and depression, and nurturing a sense of positivity.

2. Namaskar mudra

• Join the palms of both hands in Namaskar Mudra.
• This harmonises the energy on both sides of your body, creating balance.

Benefits:

• Namaskar yoga mudra benefits your palms and offers instant relief from tension and stress.
• This soothing mudra brings tranquillity to your mind, making it a simple yet powerful tool for finding calm amidst life’s fast-paced demands.

3. Vayu mudra

To balance the air element, gently touch the tip of your thumb to the second phalanx of your index finger. Keep your palm open and facing upwards.

Benefits:

• Vayu mudra relieves bloating, constipation, flatulence, and chest pain.
• It is even useful for treating spondylosis and dry skin.

4. Dhyana mudra

• This serene mudra involves placing your right hand over the left, allowing the tips of your thumbs to touch.
• This balances the fire element while letting the other elements rest.

Benefits:

• Known as the concentration mudra, Dhyana mudra empowers you to gain control over your mind.
• This yoga mudra benefits in treating severe mental health concerns like depression, anxiety and phobias.

5. Prana mudra

• Join the tip of your thumb to the tips of your ring and little fingers while keeping the other two fingers open.
• Your palm should face upwards.

Benefits:

• Prana mudra balances the elements of life.
• It enhances blood circulation, lowers blood pressure, improves vision and digestion, and strengthens your immune system.

Gonorrhea is a common sexually transmitted infection (STI) caused by the bacteria Neisseria gonorrhoeae. It is sometimes called “the clap” or “drip”. Gonorrhea disease is highly contagious, with a 14.1% prevalence rate in India. It affects both males and females and can often spread infection in the urethra, rectum, cervix, and throat. A person can get gonorrhea disease from having anal, oral, or vaginal sex or sharing sex toys with an infected individual. A person having this infection, in many cases, doesn’t show any symptoms, which causes the disease to spread from one person to their partners unknowingly.

What are the symptoms of Gonorrhea?

An infected person may not always experience any symptoms of gonorrhea, especially women and individuals assigned female at birth. So, in such cases, an asymptomatic carrier can transmit the disease.  The symptoms can affect many sites in the body, most commonly the genital tract.

Gonorrhea affecting the genital tract

Individuals assigned male at birth, including cisgender men, transgender women, and non-binary people with penises, are more likely to have symptoms.

The signs and symptoms of gonorrhea infection in men include:

• Dysuria: pain or burning sensation during peeing
• Unusual discharge from the penis. White, yellow, or green colour fluid.
• Pain in testicles
• Swollen testicle

The symptoms of gonorrhea infection in women include:

• Unusual white or yellow vaginal discharge
• Dysuria: pain or burning during peeing
• Dyspareunia: painful intercourse
• Pain in the lower abdomen or pelvis

Signs and symptoms of gonorrhea at other sites in the body

• Rectum: Rectal gonorrhea can cause anal discharge, itching, pain, spots of bright red blood on toilet tissue, and painful bowel movements in men and women.
• Eyes: Gonorrhea infection in the eyes causes eye pain, sensitivity to light and pus-like discharge from one or both eyes.
• Throat: Gonorrhea infection in the throat causes a sore throat and swollen lymph nodes in the neck.
• Joints: Gonorrhea infection can affect one or more joints and can result in redness, swelling and pain.

Ear infection, also known as acute otitis media, refers to the infection of the middle ear. The middle ear, which is the cavity filled with air and located just behind the eardrum, housing the delicate, vibrating bones gets affected by this condition.

Ear infections are more commonly observed in children than adults. This increased susceptibility is attributed to several factors, including the anatomy of their developing ear structures and their immature immune systems. This vulnerability often makes children more prone to infections, especially when they catch colds or respiratory illnesses.

Appropriate treatment for ear infections should be taken because multiple or serious infections can lead to hearing problems.

How is Ear Infection caused?

The causes of ear infections are bacterial or viral invasion of the middle ear. This usually occurs as a result of other illnesses like colds, flu, or allergies, which can lead to congestion and swelling in the nasal passages, throat, and eustachian tubes.

The secondary causes of ear infections include:

• Eustachian Tubes’ role: Eustachian tubes are narrow tubes connecting the middle ear to the upper throat. They drain normal fluids from the middle ear. When eustachian tubes swell due to infection or other reasons, they can get blocked, causing fluid buildup in the middle ear. This leads to the appearance of ear infection symptoms.

• Role of Adenoids: Adenoids are small tissue pads near the opening of the eustachian tubes. These are believed to be involved in immunity. Swelling of adenoids can block the eustachian tubes, leading to middle ear infections.

Some related conditions of the middle ear that may result in similar ear infections include:

• Otitis Media with Effusion: This condition involves fluid buildup in the middle ear without a bacterial or viral infection. It may occur as a result of fluid buildup persisting even after an ear infection has improved or due to eustachian tube dysfunction or blockage.
• Chronic Otitis Media with Effusion: This condition results when fluid buildup remains in the middle ear and infection recurs without any bacterial or viral attack. This makes children susceptible to new ear infections and affects their hearing.
• Chronic Suppurative Otitis Media: This is a severe ear infection that doesn't respond to standard treatments. This condition can lead to a hole in the eardrum.
  

Meningitis is a serious medical condition with potentially life-threatening consequences if left untreated. It is characterized by inflammation of the membranes that surround and safeguard your brain and spinal cord.

Knowing the warning signs of meningitis could save your life - so it's important to stay informed! In this article, we'll take a look at some of the symptoms of meningitis, which can help in the early detection of this devastating condition.

What are the Symptoms of Meningitis?         

Some cases of meningitis may present with strong symptoms, while some may present weak symptoms, requiring different treatments.

The signs of meningitis include the following:

• Stiff neck and headache – These are the most common and early-stage symptoms of meningitis and are observed at all ages of meningitis patients
• Sudden high fever – The presence of infectious agents in the meninges causes high fever.
• Nausea and vomiting – The presence of infectious agents may cause nausea and vomiting.
• Lethargy feeling and sleepiness – Feeling tired all the time and not able to wake up easily could be symptoms of meningitis.
• Seizures and coma – These are less frequent symptoms that occur only in a few cases.
• Neurological problems – This includes a decline in hearing, speech, cognitive behaviours and muscle weakness.
• Sepsis- This mainly occurs in bacterial meningitis that can cause skin rashes, diarrhoea, cold hands and feet and rapid breathing.
• Light sensitivity – Being more sensitive to light and not able to open eyes completely in bright light.
• Irritability – This is mainly associated with babies, along with symptoms like poor feeding, sleepiness, swelling or soft spot on the head.

In the pursuit of a healthier lifestyle, one cannot overstate the significance of essential nutrients. Among these, vitamin D is a powerhouse influencing various health aspects. The following section will take you through different delicious options containing this essential nutrient. Vitamin D is not just about strong bones – it supports your immune system, mood, and overall well-being. We will explore everyday food sources of vitamin D, making it easy to boost your intake. From sunny favourites to surprising choices, you will discover how to make this vital nutrient a tasty part of your diet. Let us dive in and uncover the delightful world of vitamin D-rich foods!

Foods rich in vitamin D

The foods that must be a part of your regular diet to maintain optimal amounts of vitamin D in the body are listed below.

·       Mushrooms

Mushrooms are one of the rare plant-based foods that contain vitamin D. They are rich sources of vitamin D, essential for bone health, immunity, and various bodily functions. Mushrooms synthesise vitamin D when exposed to sunlight, and factors like sunlight intensity and the type of mushroom impact the actual vitamin D content.

·       Oranges

Oranges comprising vitamin C pack a vitamin D and calcium surprise. Including these fruits rich in vitamin D in your daily intake or sipping a cup of orange juice contributes 100 IU of vitamin D. This citrusy choice adds a flavourful twist to increasing vitamin D levels. It is a simple and delicious way to boost nutrient intake and support overall well-being.

·       Bananas

Known for their potassium content, bananas also contribute to being the best food source of vitamin D intake. The magnesium found in bananas helps activate this vital nutrient within the body. Health experts recommend incorporating 1-2 bananas into your daily diet to support your vitamin D needs. This simple addition can have a positive impact on your overall health.

·       Spinach

For those who are passionate about leafy greens, spinach takes the spotlight as a rich source of both vitamin D and calcium. Health experts suggest including a cup of fresh spinach or approximately half a cup of cooked spinach in your daily diet. Beyond providing energy, spinach delivers essential nutrients crucial for well-being. By embracing these nutritious choices, you enjoy delicious flavours and give your body the nourishment it deserves.

·       Yoghurt

Beyond its creamy texture and tangy taste, yoghurt earns its spot as a nutritional powerhouse. Fortified yoghurt boosts your vitamin D levels; it is a good dietary source of vital nutrients like calcium and protein, and beneficial bacteria for your gut. A serving of 1-1½ cups is a wise choice, offering a well-rounded health benefit package. From promoting strong bones to supporting overall well-being and disease prevention, yoghurt is a versatile and delicious addition to your daily routine.

·       Tofu

For those following a vegetarian path, fortified tofu emerges as a reliable source of vitamin D. Whether infused in gravies or added to salads, tofu offers a tasty and enriched experience. Incorporating around 25 grams daily into your diet ensures a healthy vitamin D dose.

·       Soy milk and cheese

Soy milk, made from soybeans, is a vitamin D, vitamin C, and iron-packed plant-based food. A cup offers 107-117 IU of vitamin D. Cheese is not just a tasty food item, but also a vitamin D powerhouse with phosphorus, fat, protein and calcium. About 40g daily gives 24 IU of vitamin D. Enjoy these delicious options for added nutrients!