As life is becoming hectic, life schedules are getting disturbed. Drastic changes in lifestyle has led to disturbance in metabolism and digestion cycle of human being. To add up to all these problems fast food has entered into life which is full of carbs and fats and various family of fats.
If not completely fast food then restaurant visits or home deliveries to avoid hustle bustle of cooking at home has invited many health problems. After all these you tend to find kilos of fat hanging on your body and showing that bit with lot many health problems.

In order to avoid all health problems and cope up with day to day regular hectic life, you can make a little changes in diet you follow and lead a healthy life. Below is the list of simple diets that you can include in your diet plan and enjoy weight loss along with healthy body.

1) Water: You will be surprised to see water in list of diet plan but yes water is very much necessary constitution of human body. It helps keeping your skin hydrated, your entire system flowing and easy blood circulation with great digestive system.

For losing weight you have to increase water content take up by 15-20 glasses a day. Warm water with slight tint of lime with water thrice can help cut fat from body.

2) Salads: Adding salad in your diet can make you feel full and cut your craving for eating more. Salads comprise of carrots, beans, tomatoes, peppers, sprouts, onion, cucumbers, cabbage and many vegetables which you can eat raw.

These vegetables supply major requirements of minerals and vitamins and along with these a huge fiber content to boost metabolism and digestion process.

3) Fruits: Fruits such as apple, water melon, orange, cherries and grapes satisfy sugar craving and provides good content of sucrose which helps keep body running all day. Vitamin C, low sodium, and no cholesterol at all, high fiber content, folic acid and no calorie makes inclusion of fruits in your diet a mandate. Storing food in ideal temperatures is suggested to keep the freshness of some types of fruits.

4) Eggs: A healthy and heavy breakfast is a key to good weight loss plan. Eggs in your diet breakfast substitute protein, vitamin D, choline, folic acid, zinc which satisfies morning requirements to boost your energy level and regular body supplies.

5) Meat: Meat one more surprise but yes lean meat is very rich source in protein and protein rich food degrades fat. Just take care while selecting your red meal that it is lean meat. Red meat as many says increase cholesterol level but as researched lean meat is no source of fat and supplies major iron content required for body.

6) Chicken: Grilled chicken can be included in breakfast, dinner or lunch. It’s a rich source of protein and good muscle builder. Instead of going for chicken nuggets, fried chicken select chicken breast which are roasted, boiled or grilled.

7) Soups: Good and rich soups have always increased appetite of foodie people but beware when you are dieting to go for clear soups dumped with loads of veggies, chicken, turkey but no cream and oil. Including soups in lunch can make you fill easily full andprovides major nutrient contents required.

8) Roasted nuts and almonds: Since years nuts and almonds were considered as bad idea for dieting people but now researches have proved it to be the power house of nutritional ingredients and can supply all the energy required to carry on day to day work.

In fact roasted nuts and almonds help in raising good cholesterol and decreasing bad cholesterol level and prevent heart diseases. It can prove to be a great brunch and can be included in evening snack time when you severely feel like having something. Omega 3 fatty acids, vitamin E, folic acid zinc, manganese and selenium are major nutrients supplied by roasted nuts.

9) Oats: Replacing breakfast with oats and light workout can lead you to cut those extra pounds quite easily. It’s proven that oats are very good to prevent heart diseases and maintaining cholesterol level of body.

Soluble fiber available in oats helps in good digestion. Good content of folic acid, manganese, folic acid and iron which is very much required for a pregnant or a lactating mother is available in oats.

10) Green tea: Including one more liquid to complete the food chart which is heavily and highly famous these days for losing weight and staying healthy. Green tea is full of anti-oxidants and immunity boosters and have huge fame for including in weight loss diet.

So a complete platter of diet rich in nutrients and wholesome food is ready to serve you and now you have to decide on your picks. Remember cutting on carbs and protein rich food is key to weight loss but a complete diet full of nutrition with required calories is must for healthy living. So go on cut those kilos and pounds now.

Red blood cells constitute a major element of human blood, which is a transporter of different essential substances to the various organs of the body. Their role is to circulate oxygen to the tissues of the body and receive carbon dioxide in return, which is then transported to and annihilated by the lungs.

 

If our body lacks adequate strong red blood cells and is low in Hemoglobin, a chief constituent of red blood cells, the cells in the body will not receive enough oxygen and will not be able to function in a proper manner. It can also result in the generation of Anaemia, which is a very common blood-deficiency disease and affects millions of people all over the world.

 

 

Consumption of foods rich in iron, copper and various vitamins stimulate an increase in the production of red blood cells and prevent the chances of a deficiency in Hemoglobin.

1) BEETROOT

Beetroot generates a four-fold increase in the oxygen uptake of red blood cells. It contains a considerable quantity of iron, which improves the flow of blood in the body and the capacity of the red blood cells or the erythrocytes to transport oxygen. It assists in manufacturing healthy and strong red blood cells and also helps in maximizing the quantity of oxygen being delivered by the red blood cells. Beetroot juice contains iodine, copper, potassium, calcium, iron, protein, and vitamins P, C, B2, BC and Bi, all of which help in the improvement and increase of red blood cell production. Eating beetroot has been found to be a very effective and healthy way to boost the growth of red blood cells.

2) ALMONDS

Almonds contain a high quantity of iron and are rich in copper, which, if consumed in sufficient quantities, and when combined with vitamins and iron, fuels the red blood cell production in the body. Hundred grams of almonds contain nearly 1.15mg of copper which is a fairly high percentage and thus, helps in stimulating the creation of new red blood cells. Patients suffering from blood-deficiency diseases are advised by doctors to include almonds in their diet.

3) RED MEAT

Red meat can play an effective role in preventing iron deficiency and increasing red blood cell production in the body as it is one of the finest sources of dietary iron. The iron content in red meat constitutes a part of a molecule named ‘heme’, which is absorbed more readily by our body than the other forms of this molecule. A 3-ounce serving of red meat such as beef contains about 2.5 milligrams of iron, whereas organ meats like beef heart and liver contain even higher amounts. If your diet includes animal-based foods, you can add red meat in your meals to certify that your body contains sufficient quantities of iron and healthy red blood cells.

4) PEAS

Both fresh and cooked peas, like other green vegetables, are rich in iron content and other nutrients. Moreover, it is quite easy to include these succulent vegetables in your meals and diet. It has been observed that merely half a cup of peas provides roughly 7% of the regular prescribed value of iron. You can cook peas as a side dish or can include them in your main course and regular diet.

5) SOYBEANS

It has been suggested by researchers studying the health benefits of soybeans,that eating soybeans can improve the red blood cell fabrication in the body and that ferritin found in soybeans is a highly utilizable source of iron. Soybeans which are high in ferritin increase the expected iron absorption by more than 15% and thus are a very good source of nutritional iron in people who are deficient in it. Eating soybeans daily can help in improving the level of iron in the body which is essential for maintaining healthy and strong red blood cells.

6) SEAFOOD

Seafood like clams and oysters are an excellent source of iron. Clams have a higher iron content, with three ounces of shellfish providing about 23.8mg of iron. Clams are also a chief source of Vitamin B12 and potassium, both of which are necessary for the absorption of iron. This superfood can be eaten raw as well as cooked in a clam chowder and is beneficial to people suffering from iron deficiency. Oysters are also a principal source of Vitamin B12. Three ounces of oysters contain around 10.2mg of iron. It can be eaten both cooked and raw and is a very popular iron rich food.

7) VITAMIN C RICH FOODS

Vitamin C can expand the absorption of the inorganic iron form known as non-heme iron which is found in plant food. Eating food which is rich in vitamin C is a very effective way to increase the iron content in the body. Citrus fruits like grape-fruits, tangerine, kiwi fruit, cantaloupes and strawberries are high in vitamin C. Vegetables containing a huge amount of vitamin C include tomatoes, peppers, broccoli, Brussels sprouts, potatoes, cabbage and leafy green vegetables like spinach and turnip greens. Fresh and frozen vegetables and fruits generally have a higher vitamin C content than canned ones.

8) FOLIC ACID RICH FOODS

Folic acid is a group B vitamin which is very essential for the production and healthy growth of red blood cells. As our body does not preserve a sufficient amount of folic acid, it requires a continual fresh supply of it to remain healthy.

Deficiency of folic acid can result in Anaemia and other blood-deficiency diseases. Folic acid is found in bananas, oranges, peach, egg yolk, chicken giblets, lentils and dried beans, as well as wheat flour and wholegrain breads. If your diet includes a considerable amount of vitamin C, you should add a higher quantity of folic acid to your diet as vitamin C makes your body excrete Folic acid.