General Health and Nutritional information of OATS

What are Oats?

Oats are a type of whole grain scientifically known as Avena sativa. They are most consumed as oatmeal or rolled oats but can also be found in forms like steel-cut oats, instant oats, and oat flour.

They are known for their high nutritional value and are often considered one of the healthiest grains due to their balance of fiber, protein, and important micronutrients.

Health Benefits of Oats:

1. Supports Heart Health

• Contains beta-glucan, a type of soluble fiber that helps lower LDL ("bad") cholesterol.
• Reduces risk of cardiovascular disease.

2. Helps Manage Blood Sugar

• Lowers post-meal blood sugar spikes.
• Beneficial for people with type 2 diabetes and insulin resistance.

3. Promotes Digestive Health

• High in dietary fiber, especially insoluble and soluble fibers.
• Encourages regular bowel movements and feeds beneficial gut bacteria.

4. Aids in Weight Management

• Keeps you feeling full longer due to fiber and protein.
• May help reduce overall calorie intake naturally.

5. Provides Sustained Energy

• High in complex carbohydrates, providing long-lasting energy.
• Great for breakfast or pre-workout meals.

6. Rich in Antioxidants

• Contains avenanthramides, which have anti-inflammatory and anti-itch properties.
• May help lower blood pressure.

7. Good for Skin

• Used in colloidal oatmeal to soothe dry or irritated skin (eczema, rashes, etc.).

Nutrient Content of Oats:

Key Micronutrients of Oats:

a) Vitamins:

• Vitamin A: Important for vision, immune function, and cell growth. 
• Vitamin B: Help convert food into energy and support nerve function.
• Vitamin C: An antioxidant that supports immune function and tissue repair. 
• Vitamin D: Essential for bone health and calcium absorption. 
• Vitamin E: An antioxidant that protects cells from damage. 
• Vitamin K: Plays a role in blood clotting and bone health. 

b) Minerals:

• Calcium: Crucial for bone and teeth structure, muscle function, and nerve transmission. 
• Iron: Transports oxygen, supports enzyme function, and is vital for energy production. 
• Iodine: Regulates thyroid hormones. 
• Magnesium: Aids in muscle and nerve function, blood sugar regulation, and blood pressure control. 
• Potassium: Supports nerve transmission, muscle function, and fluid balance. 
• Zinc: Boosts the immune system, aids in wound healing, and supports growth and development.
• Selenium: An antioxidant that supports thyroid health and reproduction. 
• Copper: Aids in connective tissue formation, brain and nervous system function. 
• Manganese: Helps metabolize carbohydrates, amino acids, and cholesterol. 
• Fluoride: Strengthens bones and teeth. 

Precautions When Consuming Oats:

• Start with small portions
• Drink enough water
• Avoid heavily processed oat products
• Use certified gluten-free oats if needed
• Balance with protein & fat
• Watch toppings & portion size
• Cook or soak for easier digestion

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Health benefits & nutrition facts of an apple

• Apples are edible fruits produced by apple trees. 

• Apple trees are widely cultivated around the world, and they are the most widely grown species in the malus genus. 

• Apples are rich in fiber, vitamin A, B complex and vitamin C, minerals, and various antioxidants.

Health benefits:

1) Decreases the risk of diabetes:

• Apples are rich in soluble fiber, which is the secret to stabilizing blood sugar levels.

• Studies show that people who eat at least one apple a day have a very lower risk of developing type 2 diabetes than those who do not eat apples.

• Possibly due to the polyphenol content, it lowers the risk of type 2 diabetes.

• Regular consumption of apples lowers insulin resistance, therefore proving that apples are right for diabetes.

2) Keep your heart healthy:

• As per current research high intakes of soluble fiber slowed the deposition of cholesterol-rich in the arteries.

• Phenolic compounds such as quercetin and epicatechin found in apple peels prevent cholesterol from building up in artery walls and aid in normal blood flow.

• Apples promote heart health in various ways.

• They're excessive in soluble fiber, which helps decrease cholesterol.

• They additionally have polyphenols, which are linked to decrease blood strain and stroke risk.

3) Help with detoxification of the body:

• It is important to note that apples are not only rich in vitamins, fiber, and minerals but also in phytochemicals and pectin, which all are detoxifying.

• Pectin helps eliminate bad food additives and metals. Pectin also helps in digestion.

• A balanced mixture of a properly diet, sleep, and exercising inclusive of a wholesome detoxing routine will extend your immunity and universal health.

4) Healthy Immune System:

• Apples can play an important role in your immune system.

• There is no doubt that apples contain fiber and natural sugar.

• However, you may not realize that the skins contain quercetin, a flavonoid plant pigment that boosts your immunity and reduce inflammation when consumed.

• Reduces the chance of most cancers by means of blockading sure cancer agents from achieving cells in the body, as nicely as reducing terrible cholesterol, and defending in opposition to cardiovascular disease.

• Apples contain antioxidant and anti-inflammatory compounds that may also assist adjust immune responses and protect against bronchial asthma.

5) Support healthy weight loss:

• The filling consequences of apples might also limit urge for food and lead to weight reduction.

• Apples have quite a few residences that expand emotions of fullness, which may additionally usefully resource weight loss by means of decreasing basic calorie intake.

• As per a latest study, eating apples can surely assist in losing those extra kilos as apples incorporate non-digestible compounds which lead to the increase of correct micro-organism in your gut.

• This similarly helps in enhancing standard fitness and is without delay related with weight loss.

• Adding apples to your daily weight loss program boosts your overall metabolism and health Going for apples can lower your chances of stroke, diabetes, high cholesterol, and heart disease.

Apple nutrition facts:

• A raw apple is 86% of water and 14% carbohydrates with minor content of fat and protein. 

• A medium sized raw apple with skin weighing 100gms provides 52 k calories, 0.26g protein, 13.8 carbohydrates, and 0.17g fat. 

The below nutrition information is provided by the USDA.

• Water: 85.6 g

• Calories: 52 kcal

• Fat: 0.17 g

• Sodium: 1 mg

• Carbohydrates: 13.8 g

• Fiber: 2.4 g

• Sugar: 10.4 g

• Protein: 0.26 g

• Calcium: 6 mg

• Iron: 0.12 mg

• Vitamin A: 3 mg

• Vitamin C: 4.6 mg

• Vitamin E: 0.18 mg

• Vitamin K: 2.2 mg

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Benefits, side effect of Green Tea and Best time to take Green Tea...

• Green tea is the healthiest beverage on the planet. 

• It is loaded with antioxidants and nutrients that have powerful effects on the body.

• Green tea is loaded with nutrients and plant compounds that can have positive health effects.

• Green tea provides several potent antioxidants that can benefit your body in many ways. One of these antioxidants is called epigallocatechin gallate, or EGCG, and it can stimulate your body’s metabolism and speed up weight loss.

• Green tea may help lower the risk of several diseases.
  

• It’s loaded with antioxidants that have many health benefits, which includes protecting against cancer, lowering the risk of heart disease.

• Scientists think green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

• Studies suggest that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries, and other dental conditions.

• Green tea is excellent source of powerful antioxidants.

• Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

• Green tea helps to protect the heart and blood vessels.

• Along with the natural fluoride found in tea, polyphenols and catechins are associated with killing bacteria that cause tooth decay, bad breath, and gum disease-the number one cause for tooth loss.

• A study published in the European Journal of Nutrition found that consumption of one or more cups of green tea a day was significantly associated with decreasing the risk of tooth loss. Adding sugar, honey, or other sweeteners to tea, however, may negate these benefits.

• Green tea might help prevent dental cavities, stress, and treat skin conditions.

• Routine tea consumption, especially for more than 10 years, has been associated with decreasing the risk of osteoporotic fractures.

• It's thought that tea helps diminish bone loss through antioxidant and anti-inflammatory activity.

• Additionally, tea's health-promoting properties are thought to suppress the breakdown of bone while increasing the amount and activity of bone building cells.

How to make green tea:

High consumption of green tea lead to some below side effects and risks:

• Stomach pain: Drinking green tea on an empty stomach can cause stomach pain.

• High blood pressure: Can increase blood pressure in people with high blood pressure.

• Diabetics: Consumption might affect blood sugar control.

• Headache: Green tea is natural diuretic, which cause to body to loose water, therefore drinking excessive green tea can cause dehydration further can cause Headaches.

• Diarrhea: Excess consumption can cause diarrhea.

• Liver damage: Consumption high green tea along extract may negatively impact liver health in rare cases

• Vomiting: Excessive amount of green tea can lead to nausea and vomiting.

Best time to drink green tea:

• Morning time

• Drink 2 hours before and after meals

• Half an hour before your exercise time

• Drink after breakfast

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What your body Needs different Nutrients during Winter!!!

• Winter is usually the coldest time of year and in some places, it brings freezing temperatures, snow, and ice with it. 

• Even places that don't get snow or freezing cold weather still have a winter season. 

• At this time of the year, your body needs to work overtime to keep you healthy because the winter season comes with a lot of diseases that directly affect our immune system causing harm to our body. 

• In winter, staying active and breathing fresh air as much as you can it and we should focus on some specific nutrients that will balance the effects of winter on the body.

Here are 7 nutrients your body needs during winter:

1) Iron
2) Folate/ Folic Acid
3) Vitamin C
4) Vitamin D
5) Vitamin E
6) Vitamin B-12
7) Zinc

1) Iron: 

• Iron help keep your immune system strong during cold and flu season.

• Iron helps with keeping your energy high despite the shorter days and decreased physical activity.

• It also helps to carry oxygen throughout the rest of your body, wholesome all your organs so they’ll continue to be working optimally.

Good sources of Iron:

• Shellfish

• Dark chocolate

• Lentil 

• Spinach 

• Organ meats 

• Soybeans 

• Quinoa

• White beans etc.

2) Folate/ Folic Acid:

• This is a good nutrient and is naturally found in foods. 

• Folic acid is the synthetic version of the nutrient only and it is not as bioavailable. 

• It can also play a vital role for prevent diabetes, heart disease, certain forms of cancer, and it supports healthy cells growth. 

• Folic acid is a good nutrient to help you beat the winter blues.

Good sources of folate/ folic acid:

• Broccoli

• Brussels sprouts

• Chickpeas and kidney beans

• Peas

• Leafy green vegetables, such as cabbage, kale, spring greens and spinach

• Leafy greens, oatmeal, sunflower seeds, oranges etc.

3) Vitamin C:

• Vitamin C is widely known as to boost the immune system and it protects the immune system. Specially vitamin C helpful in preventing cold, flu and sinus infections on during winter months. 

• While also helping our body detoxification, an essential protein for healthy skin, maintaining bones and teeth, and healing wounds. 

• Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters.

Good sources of vitamin C:

• Blackcurrants

• Broccoli

• Brussels sprouts

• Citrus fruit, such as oranges and orange juice

• Peppers

• Potatoes

• Strawberries etc.

4) Vitamin D:

• In the winter, humans are exposed to more infections due to spend very less time outside. 

• Vitamin D deficiency is high in winter because of reduced exposure to sunlight. 

• People who have dark skin or avoid sunshine should eat more vitamin D on during winter. Everyone should consider taking a daily vitamin D supplement during the winter. 

• Vitamin D helps regulate the amount of calcium and phosphate in the body. 

• Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient.

Good sources of vitamin D:

• Egg

• Tuna Fish

• Mushroom 

• Milk 

• Soy

• Cheese, 

• Chicken breast 

• Red meat etc.

5) Vitamin E:

• Cold temperatures often mean low humidity levels which can strip your skin of much-needed moisture. This leaves skin dry, flaky, and itchy. 

• Vitamin E deficiency is rare, it is a vital component to your health- specifically your skin health. 

• Vitamin E helps to moisturize your skin thus preventing dryness and it has a natural antioxidant property. 

• However, vitamin E is not like just good for your skin as it can also help your circulation, preventing platelets from sticking to the blood vessel walls.

Good sources of vitamin E:

• Almonds

• Beet greens, collard greens, spinach

• Mango

• Peanuts, peanut butter

• Pumpkin

• Red bell pepper

• Sunflower, safflower, and soybean oil

• Sunflower seeds

• Wheat germ oil etc.

6) Vitamin B-12:

• Vitamin B12 is generally helping the body seems like release energy from food, make red blood cells and keeping the nervous system healthy. 

• Vitamin B12 is vital for producing chemicals in the brain that affect mood during winter seasons.

Good sources of vitamin B-12:

• Clams

• Oysters 

• Wild salmon 

• Fish

• Eggs

• Meat

• Cottage Cheese

• Yogurt

• Milk etc.

7) Zinc:

• Zinc is a powerful immune booster, and it majorly acts as an antioxidant in the body. 

• Zinc acts as an antioxidant in the body, fighting free radical damage, helping repair tissue, balancing hormones, and supporting healthy immunity and digestion. 

• Zinc also works to balance your hormones, is crucial for your blood vessels and even plays a vital role in the synthesis of protein and the breakdown of carbohydrates. 

• Zinc ensures the healthy development and growth of a fetus. 

• It is the secret for healthy skin and hair. 

• Zinc deficiency is directly related to decreased immunity, hair loss, fragile nails and memory loss etc.

Good sources of Zinc:

• Seeds 

• Nuts 

• Eggs 

• Dairy 

• Whole grains 

• Dark Chocolate etc.

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Fruits are good for health, find out what to eat and what happens if you eat too much.

• It is an important part of the healthy diet. Fruits are rich in vitamins, minerals, and antioxidants. 
• Therefore, oversimplification resulting nutrient needs sated body pose.

 

• It is often recommended to eat some fruits regularly with food. 
• Eating fruit keeps you safe from various diseases. 
• It provides a number of health benefits to the human body. 
• But, no one can eat only fruits for whole of the day. 

Let’s find out what happens if someone eats a lot of fruit a day.

Experts recommend eating all kinds of fruits for better health. Because in everyday life, we were eating, food can meet all the nutrient requirements of the body. If this does not mean you will eat the fruit overnight eaten the day without food. Eating too much fruit may not be good for your health in some cases. So, the fruit is always told to eat in moderation.

• Eating too much fruit can lead to many physical problems, including high blood sugar, high blood pressure, and cholesterol. 

• It can also cause other problems. 

• The result is fructose. Which can suddenly increase blood sugar in the body. 

• It can lead to serious conditions if you have diabetes. According to health experts, the digestive system can digest food at regular intervals. 

• This results in a lot of fiber. Which makes it difficult to digest.

Generally, fruit consumption is usually the opposite, meaning that most people do not consume enough of it. In fact, some research states that only 37% of adults have a low intake of fruits-vegetables and 5% adults did not consume any fruit on the reporting day.

• In such cases, eating too much fruit can lead to diarrhea. 

• Fruit rich in natural fiber and sugar, so eating too much fiber may give some problems. 

• In some cases, it can cause bloating, bloating, gas, and intestinal problems. 

• In addition, eating too much fruit can lead to weight gain. 

• Therefore, it is recommended for the diet, although still enjoying the fruits of its limited dimensions as recited continuity also requires paying attention.

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Super foods do not have an expiration date !!!

Beans:

Beans are an important source of protein. Beans are high in protein and iron. Beans also have significant amounts of fibre and soluble fiber.

Beans are a summer crop that needs warm temperature to grow. Beans are one of the longest cultivated plants. In addition, over time, the protein in it becomes easier to digest.

White rice:

White rice, this is a nutritious food. Its taste lasts for 30 years. When stored in an oxygen-free container below 40 degrees Fahrenheit/ 4 degree Celsius.

White rice is often enriched with some of the nutrients stripped from it during its processing. Enrichment of white rice with B1, B3 and Iron. Brown rice, did not last long. This is because the oil part of it is removed from the tank. That's why it didn't last more than six months.

Honey:

Honey is the only one food that is said to last forever. Due to its magical chemicals and bee handles, nectar coming out of flowers blends with the enzymes inside the bees. Which is divided into simple sugars and deposited in honeycombs. The bees' wings and their stomachs produce enzymes or liquids that are both highly acidic.

The processing of honey is done in such a way that it is stored indefinitely. Although low in moisture, honey sugar is highly hygroscopic, which absorbs moisture from the air. When hot and strained honey is sealed properly, the humidity remains the same until it is absorbed. It is believed that the sweetness of honey lasts for about more than 100 years.

Soy sauce:

Consensus seems to depend on the mix that uses a particular brand. Soy sauce is a sauce made via fermentation of soy bean.

But if left untreated, soy sauce can last a long time. It can remain in the refrigerator for years even after opening.

Sugar:

Like the other items on the list, the storage method used for sugar determines whether you can store it forever.

Powder and granulated sugar should be stored in airtight containers to maintain humidity. Retailers need to stamp the bag with the date. But manufacturers say it is unsuitable for brown sugar.

Milk powder:

The taste of milk powder is not that good. But one of the main reasons why powdered milk exists is that it lasts longer.

It is also easier to transport and store than fresh milk. It can be used for a long time.

Pemmican:

Invented by the Native American tribe, the Pemmican. It would not be an exaggeration to say that it is a long-lasting protein. This is the dried meat of large animals.

It can be eaten raw, steamed or fried. Nowadays, recipes for remedies are often slightly modified. It includes food safety and food safety concerns and available ingredients. As a result, it has been dubbed superfood.

***Thank You***

Precautions for Mild to Moderate COVID-19 Patients !!!

If your doctor has advised you to undergo self-isolation, kindly follow the instructions given below strictly.

These 10 points strictly for the safety of yourself and your family:

1. Anti-Inflammatory diet Foods:

An anti-inflammatory diet focuses on fresh fruits and vegetables. Food rich in nutrients, fiber and healthy fats should be taken during these times.

• Take protein rich diet and fruits (Avoid cold fruits).
• Drink one glass of milk with turmeric in the night.
• Eat WALNUT and ANJEER.
• Eat 2 to 3 Eggs daily.
• Eat fresh and unprocessed foods (Avoid junk food).
• Drink enough water every day.
• Eat moderate amounts of fat and oil.
• Eat less salt and sugar.

2. Steam Inhalation (3 times in a day):

It is considered to be useful in damaging the capsid (protein shell of a virus) of the SARS-CoV-2 envelope and prevent infection. It is one of the most widely used home remedies. It is done for quick relief from the symptoms of cold or sinus infection by loosening the mucus in the nasal passages, throat, and lungs.

3. Pulse Oximeter:

Normal oxygen saturation of blood in a healthy individual is 95% to 100%. Check 3 times in a day. If having trouble of shortness of breath, consult the doctor. The purpose of Pulse Oximetry is to check how well your heart is pumping oxygen through your body.

4. Prone Self-care:

Proning is the process of turning a patient with precise, safe motions, from their back on to their abdomen by lying face down. It is a medically accepted position to improve breathing comfort and oxygenation.

5. Avoid reading and listening more about Covid-19. Be positive.

6. Average recovery time is 10-14 days. Get another RT-PCR test after two weeks after detection.

7. No need for immediate “CT Scan of lungs” if patient is fine. Patient having CT value (refer to RT-PCR report) between 24-35 is less infections. Less CT value more infectious.

8. Get your family members also tested.

9. Take full rest and read good books/ news/ article during the isolation. The ill person should stay in a separate room. A separate well-ventilated room and separate toilet should preferable for corona patient at your home. The sick person and anyone else in the same house should wear a medical mask. Follow doctor’s prescription medication timely and without fail.

10. Medicines*:

Sr. No.	Name of the Medicine	Type of Medicines	Quantity	Instruction for use
1	Tab Azithral 500mg	Antibiotic	7	1 tab daily after meal in afternoon
2	Tab Ivermectin 12mg	Antiparasitic drug	3	1 tab daily after dinner
3	Tab Zincovit	Multivitamin	14	1 tab daily in the morning after breakfast
4	Tab Celin 500	Vitamin C	14	1 tab daily in the morning after breakfast
5	Tab Pan 40	Acidity related	7	1 tab in the morning empty stomach
6	Cap Lumia 60K	Vitamin D	4	1 Cap Weekly
7	Tab Montek LC	Allergic	5	1 tab after dinner
8	Dolo 650	Paracetamol	6	1 tab after meal/ breakfast (if fever)
9	Betadin Gargle	For gargle	1	3 times in a day
10	Bespicold cough syrup	For dry cough	1	3 times in a day (if cough)

* Note: Consult a doctor or pharmacist before taking any medicine; And to be used medical supervision only; This is for reference only.

For more details, please visit https://www.who.int/

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