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How to colour-code your diet

October 19th, 2020 by The Hello Doctor Team

A plate filled with different coloured foods isn’t only aesthetically pleasing but has great benefits to your overall health and wellbeing.

The naturally occurring chemical compounds in fruits and vegetables are called phytochemicals. These are what give them their natural colours, but also play an important role in preventive and therapeutic nutrition.

Here is what the different nutrients can each do for your health:

Red: Lycopene

Found in: tomatoes, pink grapefruit, watermelon

Lycopene gives red fruits their colour and has antioxidant properties that may help protect against cancer, cardiovascular disease and lower blood pressure.

Red/purple: Anthocyanin

Found in: grapes, berries, prunes, red apples

In addition to acting as antioxidants and fighting free radicals, anthocyanins may offer anti-inflammatory, anti-viral, and anti-cancer benefits.

Orange/yellow: Carotenoids

Found in: oranges, tangerines, peaches, nectarines, papaya

These fruits are high in carotenoids, like alpha-carotene and beta-carotene. Beta-carotene gives yellow and orange fruits and vegetables their colour and is converted to vitamin A in the body. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision. Carrots, butternut squash, pumpkin and sweet potato are all good sources of beta carotene.

Yellow/green: Lutein and zeaxanthin

Found in: spinach; mustard, or turnip greens, corn, peas, avocado and honeydew melon

Lutein and zeaxanthin are potent antioxidants that play an important role in protecting your eyes from free radical damage Sweetcorn,  peach, papaya and egg yolk are also good sources.

Green: Sulforaphane and glucosinolate

Found in: brussels sprouts, kale

Natural plant compounds sulforaphane and glucosinolate found in many cruciferous vegetables have been linked to several health benefits including improved heart health and digestion. .

White: Anthoxanthins

Found in: garlic, onion, cauliflower

Anthoxanthins are the phytochemicals that create white or cream colours. These antioxidants play a role in lowering the risk of cardiovascular diseases, improving immunity and may reduce inflammation .

Add and enjoy fruits and vegetables in your diet by:

  • Eating them raw, in whole form or finely sliced, to retain fibre content and original nutrients.
  • Using a cold-pressed juicer, or blending them into a smoothie along with yoghurt.
  • Tossing them into salad for a refreshing snack or meal.
  • Eating veggies steam-cooked, sautĂ©ed or baked. You can also puree them with other ingredients to make soup, sauces or dips.
  • Adding fruits or veggies to your dessert.

References:

Which vegetables are best for diabetes?

January 13th, 2020 by Content Editor

According to the American Heart Association, diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke.

What’s more, those who don’t control their condition efficiently have an increased chance of developing cardiovascular conditions, nerve damage and kidney disease.

Fortunately, you can eat your way to better health by munching on plenty of fresh vegetables. Veggies are not only chockful of fibre, and nutrients, the non-starchy varieties like baby corn, asparagus and bean sprouts are low in carbohydrates.

The best foods for diabetics are low-carb, low-sugar and high in fibre. This also includes digestion-slowing macronutrients like healthy fats and protein.

Here are some vegetables that diabetics must include in their diet:

Dark green leafy vegetables

Kale, spinach and collards are dark green leafy vegetables chockful of vitamins and minerals like vitamins A, C, E, and K, iron, calcium and potassium.

Spinach is particularly rich in vitamin K, along with minerals like magnesium, folate, phosphorus, potassium, and zinc. These veggies are low in calories and carbohydrates too. Add dark leafy vegetables to salads, soups and stews.

Sweet potatoes

A starchy vegetable packed with vitamin A and fibre, sweet potatoes are also a good source of vitamin C and potassium. If you find yourself craving something sweet, replace regular potatoes with sweet potatoes and sprinkle cinnamon on top.

Beans

Beans offer a combination of plant protein and soluble fibre that can help boost feelings of fullness and manage blood sugar levels. They can also reduce the risk of coronary heart disease.

Peppers

All shades of peppers offer fibre, folate, vitamin K, beta carotene and a range of minerals.
They’re packed with vitamins A and C. A cup of chopped red, yellow or orange peppers can provide more than 100% of the recommended daily value for both vitamins.

Raw peppers can be a perfect snack on their own or are also good dipped in salsa, hummus, guacamole or a yoghurt dip.

Broccoli and cauliflower

Cruciferous veggies like broccoli and cauliflower are diabetes-friendly food that have a compound called sulforaphane. This compound triggers anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes.

Sulforaphane also helps change the body’s natural detox mechanisms – it influences enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release.

References:

Home-made lemonade to boost your health

November 21st, 2019 by Content Editor

Nothing beats ice-cold, zesty lemonade on a hot day. Unfortunately, it’s often loaded with sugar. The good news is that making your own lemonade means you can enjoy a healthier option.

Lemons are chockful of good-for-you nutrients that have several health benefits. They’re packed with Vitamin C and plant compounds that help to boost heart health. Furthermore, the soluble fibre found in lemons (including the pulp) helps to improve digestion.

The easiest way to make lemonade healthy is to swap out refined sugar for natural sweeteners.

Here are two refreshing, low sugar homemade lemonade recipes to quench your thirst.

Healthier homemade lemonade

Ingredients

  • ½ coconut nectar, coconut sugar, honey or xylitol (natural sweeteners)
  • 1 cup water
  • 1 cup freshly squeezed lemon juice
  • 4 cups cold water

Method

  • Add sweetener and 1 cup water to a small saucepan. Bring to a boil, stirring frequently.
  • Once boiled, remove from heat and decant into a glass jug.
  • Add lemon juice and remaining water.
  • Place in the fridge for 2-3 hours to chill.
  • Serve with ice cubes.

Using this recipe as a base, you can add different fruit for lemonade with a twist.

Strawberry lemonade

Ingredients

  • 15 to 20 strawberries
  • 2 cups homemade lemonade

Method

  • Add fresh strawberries to a blender and then puree them until they’re evenly broken down.
  • Transfer the pureed strawberries to a fine mesh sieve and press through to get strained strawberry juice.
  • Add ÂĽ cup of the strawberry juice to the bottom of a jar or tall glass, followed by the base lemonade recipe and then top it off with some ice cubes to keep it cool.

Blueberry lemonade

Ingredients

  • 2 cups blueberries
  • 2 cups homemade lemonade

Method

  • Add fresh blueberries to a saucepan and heat over a medium-high heat. The blueberries should become a darker colour.
  • Transfer the cooked blueberries in a fine mesh sieve and press through to strain blueberry juice.
  • Add a quarter cup of juice to the bottom of a glass, followed by homemade lemonade.

Top tips

  • If you don’t enjoy the lemon pulp, strain it with a fine mesh sieve.
  • Refrigerate your lemonade after making it and leave it for a while so the flavours can develop.
  • Add slices of your favourite fruit for more flavour.
  • Make a little extra to make lemonade ice blocks – regular ice blocks could water down your lemonade.

References:

Celery juice: fad or science?

October 7th, 2019 by Content Editor

Unlike veggie favourites like carrots and cauliflower, celery is generally not a popular vegetable. It’s stringy, not particularly delicious and can’t really be enjoyed on its own unless you’re dunking it in a dip. But celebs and wellness influencers swear by celery juice to help with many health ailments.

These include reducing inflammation, acid, acne and high blood pressure, giving the immune system a boost, weight loss and even easing skin conditions like eczema. But is celery juice just a fad or is it actually good for you? Let’s investigate.

The lowdown on celery juice

The good

Celery juice is packed with vitamins A, C and K. It also contains important nutrients like folate, calcium, potassium, sodium, magnesium and phosphorous. It has electrolytes and is very hydrating. Furthermore, it contains flavonoids and phytochemicals which can boost your overall health. It’s easier to ingest a large amount of these nutrients in juice form, giving you a big intake of goodness in one go.

This green juice could make digestion easier. Why? Because when fruits or veggies are broken down during juicing, they become easier to digest. Swapping out soft drinks and fruit juices for celery juice could mean you’d lose weight as it has far fewer calories. You’ll also be more hydrated as it contains lots of water.

You can also get an antioxidant boost from celery juice as it has compounds like tannin, ferulic acid, caffeic acid, saponin and apigenin, which have antibiotic properties.

The not-so-good

Sipping on healthy juice may be a good way to get nutrients into your body, but juicing strips away
much-needed fibre. Fibre helps your bowel movements and helps feed your gut with good bacteria. Like other vegetables, important nutrients are found in the peel, pulp and other parts of the celery. When it’s juiced, you lose out on these health properties.

What’s more, micronutrients in juice are extremely concentrated and the same goes for the sugar found in juice. Juicing a vegetable like celery is also time-consuming and juice is far less filling than eating a solid meal.

Sip or pass?

While celery juice has many health benefits and is safe to drink, there isn’t much scientific or medical evidence to show that having juiced celery has life-changing benefits. Some research shows that the phytochemicals in celery can help lower high blood pressure and inflammation. Whole or juiced celery juice can help with this.

The overall nutritional value of celery juice though, isn’t unique and can be found, if not more, from eating whole celery or other whole, leafy green veggies.

If you enjoy drinking celery juice though, there’s no harm in it. But talk to your doctor before including it in your diet as certain juiced fruit and vegetables can interfere with the effects of medication. It’s best to include celery juice along with a healthy diet and remember to bulk up on fibre if you opt for juiced celery instead of whole celery.

References:

Prevent illness with these top health tests

October 8th, 2018 by The Hello Doctor Team

Blood testing can help catch potential health risks early, before they progress to serious health problems. Blood tests are recommended on an annual basis for people over the age of 40.

Keep an eye on your overall health with these tests.

Thyroid function

Your thyroid regulates how your body uses energy. It influences the way your respiratory, circulatory and nervous systems function. It also influences brain function, cholesterol levels, menstruation, body temperature, muscle tone and strength, and skin conditions. When your thyroid function is too high or too low, you could have serious health complications.

Tests for…

A thyroid-stimulating hormone (TSH) test checks if your thyroid gland is working efficiently. It can tell you if it’s overactive (hyperthyroidism) or underactive (hypothyroidism). A blood sample is taken from a vein in the arm and sent off to a lab for analysis. Together with your test results and any symptoms you may have been experiencing, your doctor will determine whether you have a thyroid disorder, how severe it may be, and how to treat it.

Complete blood count

A complete blood count (CBC) test measures all the cells that make up your blood. These include your red blood cells, white blood cells, and platelets (tiny pieces of blood cells).

Tests for…

The test tracks blood disorders, like anaemia, leukaemia and blood clotting disorders. This is used to diagnose autoimmune disorders and infections, while also being able to show whether any dangerous nutritional deficiencies are present.

Sex hormones

A hormone imbalance is often linked to health conditions that include obesity, hypothyroidism, hyperthyroidism, and hypertension. It can impact sexual health and performance, cholesterol and Type 2 diabetes.

Tests for…

This test measures the level of sex hormone binding globulin (SHBG) in your blood. SHBG is a protein made by your liver. It binds tightly to three sex hormones found in both men and women. These hormones are oestrogen, dihydrotestosterone (DHT), and testosterone. SHBG carries these three hormones throughout your blood Although SHBG binds to three hormones, the hormone that’s critical in this test is testosterone. The level of SHBG in your blood changes due to factors like sex and age but can also change because of obesity, liver disease, and hyperthyroidism. Your doctor may mention this test if he suspects that you have abnormal testosterone levels.

Haemoglobin A1C

This test measures the number of red blood cells with glucose-coated haemoglobin. Uncontrolled high blood sugar can lead to diabetes. In people already diagnosed with diabetes, consistently high blood sugar increases the risk of damage to your liver and kidneys, heart disease, stroke, and eye disease.

Tests for…

The haemoglobin A1C test is an important blood test to diagnose diabetes or find ways to control diabetes. It gives an average blood glucose measurement over the past three months.

Vitamin profile

Vitamins are an essential part of a healthy and functioning system which includes your organs and cells. They impact physical, cognitive and emotional health.

Tests for…

A vitamin profile blood test is done to pinpoint and resolve any suspected deficiencies.

Magnesium

Magnesium plays a vital role in several chemical reactions in the body. It works with cell communication, providing energy for cells, and in the structure of chromosomes, cell membranes and bones.

Tests for…

A magnesium deficiency is related to diseases like diabetes, cardiovascular disease and osteoporosis. It can also impact calcium and Vitamin D absorption and their levels in your body.

Comprehensive metabolic panel

A comprehensive metabolic panel is a group of blood tests. They provide an overall big picture view of your body’s chemical balance and metabolism.

Tests for…

A CMP test measures liver and kidney function, as well as levels of protein, calcium, blood sugar, and electrolytes. This provides a look into the chemical balance of your body and your overall metabolism.

C-reactive protein (CRP)

This is a test for inflammation in the body. Chronic inflammation is usually linked with diseases like rheumatoid arthritis, certain cancers, periodontitis (inflammation of the gums), hay fever and atherosclerosis (a disease where plaque builds up inside your arteries).

Tests for…

CRP is produced by the liver. Its level rises when there’s inflammation in the body. Levels are measured by testing the blood.

Lipid panel cholesterol test / lipid profile test

This blood test checks triglycerides and cholesterol levels, which include both high-density lipoprotein (HDL) and low-density lipoprotein (LDL) levels. Too much cholesterol can threaten your health. This also increases the risks of stroke and cardiovascular disease.

Tests for…

Testing can catch cholesterol problems early, and lifestyle changes can reduce your risk.

Urine test

A urinalysis can help detect diabetes, urinary tract infections and kidney problems. This test is often included in a regular doctor’s appointment.

References:

The best vitamins for hair growth

October 8th, 2018 by The Hello Doctor Team

Your hair is your crowning glory. If you want long, thick hair, but struggle with thin hair, and slow growth, these vitamins can help stimulate luscious locks.

Vitamins are essential nutrients that help your body perform different duties. This is what allows you to function properly. Vitamins can help heal wounds, keep your bones strong and boost your immune system.

Vitamin A

All the cells in your body need Vitamin A for growth, including your hair. If you lack this vitamin, you may notice you’re losing hair. Vitamin A helps your skin glands make an oily substance called sebum. Sebum is important because it moisturises your scalp and keeps your hair healthy. Talk to your doctor about how much more Vitamin A you should be taking – it’s a balancing act because too much can also lead to hair loss!

Find it in: Sweet potatoes, pumpkin, carrots, spinach, kale, milk, eggs and yoghurt.

B-vitamins

B-vitamins help create red blood cells in your body. These cells carry oxygen and nutrients to your scalp and hair follicles. This process helps with hair growth.

Find it in: Dark, leafy greens, wholegrains, almonds, seafood, almonds, meat and fish. Vitamin B12 is mainly found in animal products, so if you’re a vegetarian, you may need a supplement.

Vitamin C

This powerful vitamin protects you from colds and flu and oxidative stress. Oxidative stress is caused by an imbalance between dangerous free radicals and healthy antioxidants in your body. This is important because damaged free radicals can interfere with the growth of your hair. Vitamin C also helps your body create collagen, a part of your hair’s structure and helps your body absorb iron, another important ingredient for hair growth.

Find it in: Strawberries, guavas, citrus fruit (oranges, limes etc.) and peppers.

Vitamin E

Research has shown that people with hair loss have a 34% increase in hair growth after using a Vitamin E supplement for eight months. Just like Vitamin C, Vitamin E is an antioxidant that helps prevent oxidative stress.

Find it in: Almonds, spinach, avocados, sunflower seeds, whole wheat bread and swiss chard.

Iron

Iron helps red blood cells transport oxygen to your cells. This is important for hair growth. Iron deficiency conditions like anaemia cause major hair loss, so it’s important to keep your iron levels in check.

Find it in: Eggs, spinach, lentils, oysters and clams.

Zinc

Zinc keeps the oil glands around your hair follicles working properly. It also plays an important role in growth and repair. As with Vitamin A, a balance is important, so check your zinc levels with your doctor before stocking up on any supplements.

Find it in: Spinach, oysters, beef, wheat germ, pumpkin seeds and lentils.

References:

Supercharge your diet by pairing these foods

July 11th, 2018 by The Hello Doctor Team

Wine and chocolate, burgers and fries…we’re all familiar with pairing food for taste (whether healthy or not). Now here’s something you probably haven’t tried: pairing food for their nutritional value.

Combining certain foods may be more helpful than eating them separately as some nutrients work better side by side.

Food synergy

Food synergy means combining two nutrient-rich foods in one dish to maximise the dietary impact. Certain components in foods and drinks (like minerals, vitamins and phytochemicals, fibre, and fats) interact with each other to boost health benefits. Sometimes, those benefits may include weight loss!

Research from The American Journal of Clinical Nutrition says food synergy consists of food components that must survive digestion when they arrive in the human system. In this way, you can clearly feel the benefits of the different components.

Greet tea and lemon juice

Green tea with lemon improves the health benefits of the tea. Catechins are powerful antioxidants found in green tea. Add a splash of citrus juice from a lemon, lime or grapefruit to your green tea. This reduces the breakdown of its catechins in our digestive system, which makes them even more readily absorbed by the body.

Oats and orange juice

Oats are among the healthiest grains on earth. They’re packed with important vitamins, minerals and antioxidant plant compounds. Oats are well-documented heart helpers. Eating oats and other wholegrain foods with a side of Vitamin C from orange juice can help stabilise cholesterol levels to keep your arteries clear.

Onions and grapes

This combo may sound strange, but they pack a power-punch of health benefits, fighting allergies, cancer, and even combatting weight gain.

According to research, quercetin is a powerful plant-derived antioxidant found in many fruits and vegetables. It’s more concentrated in onions. It’s been shown to offer cardiovascular protection by improving circulation. It also supports erectile function.

Meanwhile, in black and red grapes, you’ll find high doses of catechins, which can help prevent cardiovascular disease, cancer, and neurological disorders, and may even help you lose weight.

An onion and grape combination can prevent blood clots and boost overall heart health. Add slices of red grapes and diced onions to your salad. You can also make chutney out of the combo to complement grilled chicken.

Garlic and fish

Fish is loaded with Omega-3 fatty acids. These elements are incredibly important for your body and brain as they regulate blood pressure and blood sugar levels. Garlic is the perfect friend to fish as it acts as anti-inflammatory agent. Cooking your fish with garlic will make an impact on your blood chemistry, improving blood-vessel function and helping to reduce inflammation.

Broccoli and tomatoes

According to a University of Illinois study, tomatoes and broccoli are known for their cancer-fighting qualities. These veggies have been found to be better at shrinking prostate tumors when both are part of the daily diet than when they’re eaten alone.

Research has discovered that when tomatoes and cruciferous vegetables like broccoli, cauliflower and cabbage are combined, the cancer-fighting properties of each are enhanced as the carotenoids in tomatoes increase the bioactive components found in the vegetables.

Don’t overcook your veggies as this decreases their nutrient power. It’s best to steam or sauté lightly.

References

The vitamins and minerals your body needs most

November 13th, 2017 by The Hello Doctor Team

“An apple a day keeps the doctor away”, says the old English proverb. Is there any truth to this? Well, if you consider the fact that apples are loaded with antioxidants and fibre, there’s definitely value in an apple each day! But the truth is, your body needs more than an apple to survive and thrive. You need carbohydrates, protein, fat, vitamins, minerals, and antioxidants.

The miracle protein in your body

Your body is an operational machine that works 24/7. It’s made of cells and in each of them are enzymes that keep it functioning.

Your body’s enzymes (special proteins) allow your immune system to attack harmful invaders, create energy, and help with digestion and metabolism. They control the speed of chemical reactions in your body and without them, you’d be too slow to react to situations (and stay alive!) Enzymes help cells communicate with each other. This keeps your body chemistry in balance. But enzymes need vitamins to function and do their job as best as they can.

Your body needs the right amount of nutrients to maintain a balance. Nutrient deficiency happens when the body doesn’t absorb or get the necessary quantity of a nutrient from food.

Signs of deficiencies

  1. Cracks at the corners of your mouth

This is linked to a lack of B vitamins like B3, B2 and B12 (which keep your body running), and iron. It’s common among people who don’t have enough immunity-building proteins in their diet.

  1. Hair loss and a red, scaly rash on your face

The lack of Biotin 7 vitamin (hair vitamin) is the culprit here. B Vitamins are water-soluble and your body may find it difficult to absorb or store it and can only be found in foods. B7 Vitamin helps with fixing hair loss, skin conditions, and neurological problems.

  1. Red or white acne-like bumps on cheeks, arms, and thighs

You’re lacking essential fatty acids, vitamins A and D. Vitamin A promotes cell turnover and keeps the skin healthy. Vitamin D is fat-soluble and helps the body absorb calcium and enables healthy bone mineralisation. It also has skin soothing properties when applied to rashes and hives and reduces symptoms.

  1. Tingling, prickling, and numbness in hands, feet, or other areas of the body.

Your body needs Vitamin B12 to make red blood cells, nerves, and DNA, and carry out its jobs. A Vitamin B12 deficiency also includes symptoms like fatigue, paranoia, hallucination, and anaemia.

  1. Frequent muscle cramps in toes, calves, arches of feet, and backs of legs.

Your discomfort is linked to magnesium, calcium, and potassium deficiency which help with blood pressure control.

Top up with the right foods:

  • Potassium: Avocado, spinach, sweet potato, dried apricots, pomegranate, and bananas.
  • Calcium: Cheese, chia seeds, yoghurt, salmon, sardines, leafy greens, lentils, beans, and almonds.
  • Iron: Chickpeas, spinach, liver, red meat, pumpkin seeds, soy beans, lentils, raisins, sardines, and dark chocolate.
  • Vitamin B-12: Meat, poultry, fish, and dairy products.
  • Magnesium: Banana, avocado, dark chocolate, figs, almonds, spinach, yoghurt, broccoli, and oatmeal.
  • Vitamin D: Salmon, sardines, canned tuna, egg yolks, mushrooms, and beef liver.
  • Folate: Oranges, kidney beans, avocado, asparagus, broccoli, Brussel sprouts, spinach, and beef liver.
  • Vitamin C: Broccoli, red bell pepper, Brussel sprouts, and citrus fruits.

References:

Best vitamin C foods

October 2nd, 2014 by The Hello Doctor Team

We know that Vitamin C is good for us – when you think of it, you probably picture a glass of freshly-squeezed orange juice, half a ruby grapefruit or a fizzy supplement. But there are a plenty of sources of natural Vitamin C that you can eat at any time of the day, and your body will absorb and use as it needs. Here are some you may not even know about. Continue reading “Best vitamin C foods”

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