1. When it comes to nutritional value, oranges are right there among the top
2. They are easy to digest and help the body get rid of toxins
3. They are good for the health of your hair, skin and nails
4. Oranges protect us from viral infections like common colds and flu and also arm us against cancer
5. The fibre in oranges aids in lowering unhealthy levels of cholesterol in the blood
6. Their potassium and magnesium content help to lower blood pressure
7. The magnesium in oranges helps to strengthen the teeth and bones
8. The natural sugar present in oranges helps to satiate sugar cravings—safe even for diabetics
9. The pectin and fibre in oranges help to ease constipation.
10. Known as a magical fruit for weight watchers, oranges are a wonderful snack in-between meals—they curb your hunger pangs and prevent binge eating.

How and when to eat them

Eating whole orange is preferable to drinking concentrated juice. When buying packaged orange juice, check the nutritional value and avoid if it contains sugar or artificial sweeteners. Also remember, our rate of metabolism is low towards the end of the day, so it’s best to avoid consuming oranges after dinner as doing so can spike up your sugar levels.

Wait! Don’t throw the peel away

Orange peels also provide multiple benefits just like the pulp. Though it is bitter/sour in taste, this edible cover contains fibre, flavanoids and other nutrients.

Orange peels can be sun dried, powdered and then used in food preparation as well as for face or hair packs/masks.

Orange peel powder is a commonly used ingredient in many cosmetic products. It can help reduce blackheads, whiteheads, oily skin and provides a beautiful glow to the skin.

Weekly orange face pack:

• One tsp of orange peel powder
• One tsp of neem powder [readily available in ayurvedic shops]
• One tsp of multani mitti
• Few drop of honey
• Mix well and apply

Leave it on your skin for 15 minutes and then wash it off your face.

For long lustrous hair and to rid your scalp of dandruff, add some powdered orange peel to coconut oil and massage it on your scalp. Leave this overnight and rinse the next morning with a mild shampoo. This helps to stimulate hair growth.

Orange peels can also be added along with essential oils to your bathing water as it has a relaxing effect and also helps soften the skin.

This was first published in the January 2016 issue of Complete Wellbeing.

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The former are designated by various alphabets, the latter by names, but the A to Z of it is that they are gems when it comes to bringing a glow to the skin. While it may be argued that vitamins and minerals could also be classified under antioxidants, they are important enough to merit a closer look in terms of the wonders they can do to the skin.

Vitamins are classically divided into those that are water soluble and those that are fat soluble. Water-soluble vitamins dissolve in water and are therefore thrown out of the body daily. They can’t be stored by the body, so it is important to obtain them from our daily diet. These are Vitamin B complex and Vitamin C.

Fat-soluble vitamins are Vitamins A, D, E and K and these can be stored by the liver. They need to be taken only from time to time as an overdose of some of these vitamins may have side effects. However, a food which contains these vitamins, unless consumed in disproportionately large quantities, rarely causes harm. But if you decide to take a supplement of a fat-soluble vitamin, make sure you do it only under medical supervision.

Water-soluble vitamins

B the Best

Vitamin B consists of a complex of vitamins. While each of these is important for optimum health, some are particularly beneficial for the skin.

Vitamin B1 or Thiamine helps keep the skin well-moisturized and supple. Deficiency of this vitamin can result in dermatitis, resulting out of dryness.

Dietary sources: brown rice, whole grains, eggs, potatoes and dairy.

Vitamin B2 or Riboflavin helps in maintaining the health of skin and mucous membranes. Along with thiamine, it provides a good defence mechanism against external assault.

Dietary sources: brown rice, whole grains, eggs, potatoes, dairy and pulses.

Vitamin B6 or Pyridoxine is necessary for the production of disease-fighting antibodies. Deficiency of this vitamin, though rare, is believed to contribute to repeated skin infections.

Dietary sources: green leafy vegetables, whole grains, eggs and dairy

Vitamin B7 or Biotin has been found to be particularly useful in maintaining healthy hair, nails and skin. Lack of biotin can lead to hairfall, brittle nails and dull skin.

Dietary sources: egg yolk, wheat, oats and nuts [walnuts, almonds]

Vitamin B9 [folic acid] and Vitamin B12 [methyl cobalamin] work in tandem to maintain various body functions optimally, especially those of the nervous system.

On the skin, they help to maintain the integrity of mucous membranes and prevent infections.

Dietary sources: Vitamin B9: spinach, beans, pulses B12: dairy products, eggs, fortified breakfast cereals

C The Difference

Vitamin C is the real star of this vitamin cascade. It is vital for many body processes, including the absorption of iron by the body, maintenance of the cell walls of all organs, and the general health of the skin, cartilages and the linings of all the tissues in the body. It has potent anti-infective properties and is therefore crucial to the immune system too.

Specifically, with respect to the skin, Vitamin C is also a good lightening and anti-aging agent. It has potent antioxidant properties, and gets rid of the free radicals easily, making it a star in the anti-ageing arsenal. It is water soluble and therefore, should be included in the diet as much as possible as it is regularly thrown out of the body through urine. Also, large quantities of Vitamin C may be required for maximal anti-aging activity. This is also the reason why topical Vitamin C is becoming popular as it is readily absorbed through the skin.

Dietary sources: fresh citrus fruits, potatoes, pomegranates, green leafy vegetables

Fat-soluble vitamins

Vitamins need to be supplemented in small quantities every day for optimum health of the skin and body. They can be incorporated into various recipes

A Winner

Vitamin A is a fat-soluble vitamin and plays a vital role in maintaining the integrity of the skin, mucous membranes and epithelial linings. It is also required for the proper functioning of the visual system. Vitamin A, its derivatives and its forerunners [the compounds which actually help to form the vitamin], the carotenoids help in fighting infections like acne [pimples], epithelial disorders of skin and are excellent antioxidants. Because of its amazing skin properties, it can be called a ‘glow’ vitamin.

Vitamin A supplements must only be taken under strict medical supervision. Overdose can lead to hypervitaminosis A, characterized by excessive dryness of the skin, mouth and eyes. However, it can be supplemented beautifully in the diet as there are plenty of natural sources of this essential vitamin.

Dietary sources: orange and red fruits and vegetables, green vegetables, full fat dairy, sprouts

D Detox your skin

Vitamin D is a fat-soluble vitamin and a powerful antioxidant. It exists in several forms, of which calciferol is most active. Once the vitamin has been ingested, the liver and kidneys act on it to convert it into a form that the body can use. There are several benefits of Vitamin D for your skin and body. It is essential for the formation of healthy and strong teeth, bones and nails, normalizing immune system, preventing early aging of the skin and preventing osteoporosis or bone degeneration.

The best source of this vitamin is simple exposure to sunlight. Basically, the sun’s rays contain ultraviolet light that act on unprotected skin [when you aren’t wearing sunscreen] and allows the skin to manufacture Vitamin D.

Although this is a very easy way to get Vitamin D into your body and reap its benefits, sun exposure must be controlled. Too much sun exposure leads to skin pigmentation and premature skin aging. Five to ten minutes of daily summer sun exposure on unprotected skin early in the morning provides enough ultraviolet light exposure to produce the required amount of the vitamin for the body.

Dietary sources: dairy products, cod liver oil, egg yolk and fortified breakfast cereals

E Power

Vitamin E consists of a group of compounds called tocopherols, which are important in maintaining healthy skin and hair and their deficiency leads to dryness, brittle nails and frizzy hair. Since it is a fat soluble vitamin, it is stored in the body and should be supplemented only under medical supervision. There are a large number of dietary sources from where it can be obtained and these should be included in the diet regularly.

Dietary sources: eggs, soya products, nuts and seeds, green leafy vegetables, whole grains

Know your K

Vitamin K is the last of the fat-soluble vitamins. It is required for the normal coagulation of blood. It has the ability to lighten discolouration on the skin caused by haemoglobin. So it is used topically to reduce dark circles, bruises and certain pigmentation.

Vitamin K is abundantly available in nature and deficiency is very rare.

Dietary sources: It is found in green vegetables like lettuce and spinach, vegetables like broccoli and cabbage, in lentils, vegetable oils, butter and egg yolk to name just a few.
Topical Vitamin K creams are available in the market, which treat dark circles and prominent facial veins with moderate success.

Excerpted with permission from
Skin Deep: An Inside Out Approach to Looking Good, Naturally!;
Published by: Harpercollins India
Price: INR199

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It’s funny how sometimes we know so little about the things that are most important to us. Take vitamins for instance.

Sure, we all learnt about them in school, but forgot about them just as quickly with the passing years, even though they are important for almost every process and function of our body. But it’s never too late to start to learn good things. So let’s begin with the basics.

Vitamins are of two types: fat soluble [vitamins A, D, E, K] and water soluble [B-complex and vitamin C]. In this article, I will discuss the importance of A D E K vitamins to our health. Also read about the water soluble vitamins: Vitamin B-Complex and Vitamin C.

Why we need A D E K

A D E K are the fat soluble vitamins. In other words, they are insoluble in water and therefore are carried in the body through fats. One of the factors that make these group of vitamins handy is that cooking does not make them less potent.

Fat soluble vitamins are important for our body for general good health, daily repair of the body cells and functioning of the organs. These vitamins also play an important role in Protein-Energy Malnutrition [PEM]. The level of vitamin A and E decreases in these children and thus supplementation becomes a priority for all the PEM cases.

It is important to get the dosage of A D E K right—less leads to toxicity, excess leads to toxicity.

In general, fat soluble vitamins are stored in the body in sufficient reserves so that daily intake is not required. But, deficiencies could set in due to long-standing illnesses like Crohn’s disease or cystic fibrosis [there is impaired digestion and fat malabsorption in both these cases], low-fat diets or certain drugs that interfere with fat absorption.

Vitamin A

Vitamin A, also known as retinol, plays an important role in our body. It is available in its active form, retinol [which is readily available for use in the body after digestion] and a precursor form, beta carotene [raw form, which gets converted to retinol for absorption].

Function

The primary function of vitamin A is maintaining good night vision. This is done by maintaining the cornea and epithelial cells of the eyes. For instance, when you go from a well lit room to a dark room, vitamin A helps you to adjust to the darkness.

The secondary function is bone growth, reproduction and health of the skin and mucous membrane. It is also a good source of antioxidants; protecting the body from harmful free radicals, which in turn may help to reduce the risk of certain cancers.

Deficiency symptoms

Deficiency usually starts with malnutrition or fat malabsorption. They may sometimes be accompanied by protein and zinc deficiencies. Usually our body has the ability to store a year’s supply in it. Therefore, the deficiency symptoms do not start immediately after the losses begin.

Firstly the skin and the mucous membrane functioning starts getting affected, leading to dried and flaky skin. The cornea starts hardening and vision gets disturbed leading to a condition called xerophthalmia. In children, growth may get affected and wounds healing may take longer to heal. The most common deficiency symptom is night blindness.

Daily requirement

Vitamin A is measured in micrograms [µg]. Recommended Dietary Allowance [RDA] for vitamin A [retinol] is 1000µg for males and 800µg for females.

Sources of Vitamin A

Foods like sweet potato, red pepper, watermelon, eggs, chicken liver, carrots, spinach, papaya, apricot, mango, peas and oatmeal are rich sources of retinol. The precursor form maybe needed through supplements, if required.

Supplementation

Additional supplementation maybe required in extreme cases as per the doctors’ advice. If you are pregnant or plan to get pregnant, do not start with vitamin A supplements until prescribed by the doctor.

Toxicity

Excessive intake of vitamin A during pregnancy could lead to foetal abnormalities; in normal adults the problems could vary from mild dermatitis to haemorrhage or liver damage.

Vitamin D

Vitamin D, also known as calciferol, is required for the absorption of calcium and phosphorous and helps avoid osteoporosis and rickets. Vitamin D also helps the neuromuscular system, the immune system, and reduces inflammation.

Function

The main function is formation of healthy bones, teeth and cartilage. Vitamin D along with correct doses of calcium, helps in preventing osteoporosis [brittle and porous bones].

Deficiency symptoms

Vitamin D deficiencies are similar to calcium deficiencies. The bones become brittle and bend with body weight, if the person is overweight or obese. Also in some cases, deformities of the spine, thorax or the pelvic muscle may set in. Lack of vitamin D can also damage the muscular and the nervous system.

Daily requirement

Vitamin D is also measured in micrograms [µg]. If you see it labelled in IU then one µg = 40 IUs. RDA is 5-10 µg/day as per the age.

Sources

The best source of vitamin D is sunlight. One should make it a point to sit in the morning sun for 10 minutes for better vitamin D absorption every day. Some foods rich in vitamin D are cod liver fish, halibut [type of flatfish], salmon, sardine, egg yolk, and also some fortified products like vitamin D fortified milk, cereals, and juices.

Supplementation

Those who are unable absorb sunlight because of sickness or climatic conditions should start supplementation. Vitamin D supplements are available readily through chemists/medical stores. They should also be taken during pregnancy and menopause to avoid osteoporosis or rickets. They are usually available through doctor’s prescription.

Toxicity

Hypercalcaemia [high levels of calcium and vitamin D] is common with higher doses of vitamin D. It could lead to stone formation in the kidney or demineralisation of the bones.

Vitamin E

Also known as tocopherol, vitamin E is a good source of antioxidants and helps with the immune system and the repair of our DNAs.

Function

Its antioxidant properties prevent the body against free radicals. Vitamin C also helps make red blood cells, stabilise the cell membrane and regulate oxidation reactions.

Deficiency symptoms

Vitamin E deficiency is rare, however, lesser levels of vitamin E in the blood could lead to erythrocyte haemolysis [destroying red blood cells] and breakdown of the red blood cells. In some cases, problems related to the nervous system could arise and/or cause anaemia [in premature infants].

Daily requirement

Vitamin E is measured in milligram [mg]. The RDA for males is 10mg and females are 8mg.

Sources

Vitamin E gets readily destroyed by heat and therefore it is better available through natural sources. Its common food sources are vegetable oils like soy bean and wheat germ, nuts, kiwi, broccoli, green leafy vegetables and certain fortified cereals.

Supplementation

It may be required during pregnancy, lactation and for menopausal women and the requirement could differ from person to person.

Toxicity

Problems due to excessive intake of this vitamin are rare, compared to vitamin A and D. But in some cases excess intake could lead to blurred vision, headache, gastrointestinal distress, fatigue, weakness.

Vitamin K

This vitamin is the most important of all the fat soluble vitamins. The name K comes from a German word, koauglation. They are synthesised by the bacteria in our gut/throat.

Function

The most important function of this vitamin in our body is to clot blood. It also helps in maintaining bone health to reduce the risk of osteoporosis and also in kidney metabolism.

Deficiency symptoms

If vitamin K is missing, blood cannot clot, which could lead to hemorrhagic disorders or a deficiency known as coagulopathy. This is a rare deficiency, however, it may be seen in babies, as the bacteria required for synthesis are absent in the digestive tract. The reason for deficiency in adults could be due to obstruction, malabsorption or certain liver diseases. People with vitamin K deficiency should avoid getting bruised or should consult the doctor before undergoing any surgery or dental work.

Daily requirement

The research is still on for the actual requirements, but on an average, 1µg [microgram] for every kilogram of weight/ day is recommended for normal blood clotting.

Sources

Vitamin K is found in green leafy vegetables like spinach, turnips, broccoli, brussels sprouts, cauliflower, soy beans, and some percentage through milk. Our body is the best source to produce this vitamin through the gut bacteria, but most of the times it gets partially stored in the liver and partially absorbed. Thus, it is important to take it through food and supplements.

In newborns, the first breast feed [colostrum], which is rich in vitamin K, helps in increasing the infant’s immunity levels and helps to build in the gut bacteria.

Supplementation

In cases of deficiency, supplementation is extremely important under medical supervision. Vitamin K injections are administered in extreme cases.

Toxicity

Chances of toxicity are rare in the case of this vitamin, however in some cases, it may occur on account of taking water-soluble substitutes for vitamin K. Symptoms could be red cell haemolysis, jaundice or in extreme cases brain damage.

Finally, all vitamins and minerals if taken in the correct amounts, are beneficial to our body. The correct dosage can be determined by your doctor/ dietician depending on the need. Do make it a point to supplement your diet with all the good sources of A D E K vitamins.

Last updated on 1^st October 2019

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Honey contains minerals such as copper, manganese, silicon, chlorine, calcium, potassium, phosphorus, aluminium, and magnesium. It contains all the vitamins and trace elements that nutritionists consider necessary for health: B-vitamins, thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, nicotinic acid, biotin, and ascorbic acid [vitamin C].

What’s more, unlike fruits and vegetables, honey does not lose its vitamins during harvesting, storage, and preparation.

Organic honey also contains amino acids and enzymes, which help in digestion. Thus, consuming organic honey ensures a good supply of necessary nutrients to the body; the glucose and fructose in organic honey provide instant energy.

Natural honey is known to have myriad medicinal qualities. You can use it as a first-aid remedy, a conditioner for your hair, in your cooking, or simply as a “pick-me-up”. Let’s understand the nutritional goodness of organic honey in detail.

Nutritional value

Apart from its pristine purity, honey is a source of energy that comes combined with protein, vitamins, enzymes and more. One spoonful of honey, daily, is recommended for everybody: from children to adults.

The exact composition of honey varies with the type of flower, the type of soil, the season of the year, and weather conditions at the time of collection. The darker honeys have the highest mineral content. It contains four times as much iron as lighter honeys. Another quality of honey is that, when compared with the same amount of sugar, it gives 40 per cent less calories to the body. Although it provides great energy to the body, it does not add weight. This makes it a realistic, natural substitute for sugar in your coffee, tea, juice etc.

Digestion

Honey is made up of simple sugars, converted by a secretion from the bees’ salivary tract. It is, therefore, easily and quickly absorbed as a source of quick energy.

Since honey promotes the correct working of the digestive organs, it can be taken as a laxative. Babies whose diet includes honey rarely suffer from colic.

Healing properties

Do you have a cut? Organic honey is a natural antiseptic. Medical literature cites hundreds of cases in which honey was employed to treat wounds. By applying honey to your wounds, you can prevent infections. Honey contains anti-microbial agents, which prevent infections by killing the bacteria in and around your wounds. When honey is used, it helps to heat up the area around the wound [Caution: Test the heat before you place it around/on the wound].

Many types of bacteria can’t survive in honey, so wounds heal, the swelling eases, and tissues grow back to health. Studies have shown that burns, too, can heal better with honey.

The advantage of natural honey is that it not only prevents infections from occurring, it actually accelerates skin healing. Since the sugar in honey absorbs water, it helps to trap some of the moisture, so bacteria and other microbes can’t grow as easily in honey as in other food.

Honey can absorb moisture, and it has been prized for its mild antibiotic properties for centuries, due to this fact. Where bacteria are trapped in honey, honey can absorb moisture from the bacteria and kill them. Gargling with honey water is effective in treating infections of the throat.

To get relief from cough, add three tsp of lemon juice, one tsp of honey, and half tsp of ginger juice to half a cup of warm water. Drink this solution, three times a day.

Honey Tips

• Honey should be stored in a dry place as it absorbs and retains moisture
• High temperatures affect the flavour of honey. Products should, therefore, be baked at lower temperatures [300-350°C] for a longer period of time
• Honey is sweeter than sugar. One tsp of honey is equivalent in sweetness to 1.5 tsp sugar
• Cakes, puddings, biscuits and sweets will stay fresh and longer when made with honey. If you are experimenting with honey in a recipe, try replacing half the sugar with honey as the flavour can be very strong. Honey is hygroscopic [meaning it attracts water] so it is good for baking cakes as it keeps them moist for long
• You can also try fresh bread, sliced and buttered with a layer of organic honey — a simple sandwich that is delicious and quick anytime
• Measuring unit: 1 tsp of honey = 20 calories; 1 tbsp = 60 calories.

Beauty

Many hand and body lotions, facial creams, soaps and depilatories [hair-removing creams] contain honey. Honey can penetrate tiny crevices through which even water will not pass. It, therefore, makes an excellent emollient [skin softening cream] as well as a protective, germ-proof shield. Thanks to its vitamin, mineral, and amino acid content, honey is a wonderful beauty aid. Its anti-bacterial properties make it a good cleanser. It nourishes the skin and the hair.

Here are some beauty potions you can make and use with honey:

• Honey mixed with ground almonds makes an excellent facial cleansing scrub
• A tbsp of honey whisked together with an egg white, one tsp of glycerine and about 1/4 cup of flour makes an excellent firming mask. Just smooth on the face, leave on for 15 minutes, and rinse with warm water. You will be pleased with the results
• Honey also makes a great moisturising pack. Just mix two tbsp of honey with two tsp of whole milk, smooth over the face and neck, and let it do its job for 15 minutes. Rinse with warm water, and finish splashing cold water
• Honey also makes a great lotion for dry patches of skin on hands, elbows, or other parts. Just mix one tsp of honey with one tsp of olive oil, and a 1/2 tsp of lemon juice. Apply to hands, elbows, heels of your foot etc., and wash off after 15 minutes. This provides fast relief!
• Honey works well on chapped lips and acne, because it has anti-bacterial properties
• To give your hair lustrous shine, mix one tsp of honey in four cups of warm water. Use as a hair rinse. And, if you’re a blond, add the juice of one lemon too
• Mix one tbsp of honey with a cup of warm water. Use it as a mouthwash. Honey cleans teeth and dentures, and kills germs in the mouth.

Relish the goodness of honey and ensure sweetness and good health in your life.

Recipe: Coconut & Honey-Stuffed Pea Cutlet

Ingredients:

• 1/2 cup coconut
• 2 tbsp honey
• 2 tbsp lemon juice
• 8-10 cashew nuts
• 2 cups boiled and mashed peas
• 3/4 cup rice flour
• 2 tbsp salt
• Paste of 3-4 green chillies
• 1 tsp garam masala
• Tomato sauce or chutney for garnishing

Method:

1. Mix the coconut, honey and lemon juice. Make small round balls by stuffing cashew nuts into it.
2. Mix mashed pea, rice flour, salt, green chilli paste and garam masala. Make dough.
3. Make round flattened balls by pressing on your palm.
4. Fill the coconut stuffing inside the balls. Give them a round shape.
5. Heat oil in a pan. Deep fry all cutlets. Place on a tissue paper to remove extra oil.
6. Serve with sauce or chutney.

Last updated on 27^th September 2019

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