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Top 10 Reasons to Eat More Fruits & Vegetables

When we think about a healthy diet, we have a lot of reasons to eat more fruits and vegetables. No wonder, they reduce obesity, heart disease, diabetes, and other metabolic diseases that extend speedily. Moreover, they make a fast snack. So, let’s see why you should eat more fruits and veggies!

1. Lots of Fiber

Maximum veggies and fruits contain enough fiber for filling you up and improve gut heart. Veggies rich in fiber incorporate green peas, artichokes, cauliflower, and broccoli. Fiber-rich fruits are pumpkin, apples, pears, and raspberries.

2. Convenience

Fruits and vegetables are nutritious in every form – 100% juice, dried, canned, frozen, and fresh. Hence, they are ready to have whenever you feel.

3. Protection against Diseases

Several fruits and veggies comprise phytochemicals that are biologically active substances that help safeguard against some diseases. They can reduce your risk of stroke, Type-2 diabetes, high BP, heart disease, and cancer. Watercress, collards, cabbage, and broccoli can reduce cancer risks.

4. Natural, Fast Snack

Fruits and vegetables are naturally available and easy to eat as a fast snack. Dip veggies into hummus for boosting your mid-day or combine fresh fruit with one tablespoon of nut butter.

5. Low in Fat and Calorie

Fruits and particularly veggies are quite low in fat and calories. This implies you can eat a lot to fill yourself without concern about extra fat or calories. However, there are exceptions like coconuts, olives, and avocados.

6. Various Flavors and Textures

Plant-based foods, with their interesting and robust flavors, let you be creative in the kitchen. You can try mild flavors like corn and mushrooms, or strong ones like peppers, olives, and onions. Fruits like plums, grapes, or pineapple are amazing for sweet flavors, while grapefruits and lemons are great for sour flavors.

7. Vitamins and Minerals

Fruits and vegetables comprise vitamins A, C, and K, and plenty of essential nutrients incorporating calcium, iron, potassium, and magnesium.

8. Low in Cholesterol and Sodium

Fresh vegetables and fruits comprise just a little amount of sodium. Moreover, cholesterol does not even present in fruits and vegetables at all.

9. Help You Maintain Good Health

Since fruits and veggies are low in sugar, salt, and saturated fat, they belong to a well-balanced diet that helps you prevent weight gain or shed excess weight. Moreover, they help you reduce cholesterol levels, inflammation, and blood pressure.

10. Delicious and Fun to Eat

Both fruits and veggies taste good and even kids also enjoy them to eat. Moreover, they are the healthiest food items to eat regularly.

Final Notes

So, these are the top 10 reasons to eat more fruits and vegetables daily. In case you enjoy fruits and veggies greatly, they will enhance your health and you will surely enjoy your eating. Although it may take a slight effort, creativity, and an open mind for trying new things out, moving to a well-balanced diet with a lot of fruits and vegetables is certainly worth it!

Foods to Avoid In Times of Coronavirus Outbreak | Sattvik Foods

Foods to Avoid In Times of Coronavirus Outbreak

Since countries are taking more powerful measures for preventing the spread of Coronavirus, food takeaway and delivery services are being limited. In some nations, fresh products are becoming less available also. Good nutrition is necessitous for health, especially in times of COVID-19 outbreak when the immune system might require fighting back. This blog is all about the foods to avoid in times of Coronavirus outbreak to support good health and wellbeing.

Avoid Excessive Salt Consumption

As fresh foods’ availability is decreasing, people are depending more on processed, frozen, or canned foods. Some of these foods have a lot of salt. As per WHO’s recommendation, you should not consume more than 5g of salt every day. Hence, consume foods with no added or reduced salt. Ensure to avoid pickled foods that also comprise higher levels of sodium. You can experiment with spices and dried or fresh herbs for extra flavor in food.

Avoid Extra Sugar

Intake                                                                                                                                              

According to WHO’s recommendation, usually, less than 5% of complete energy consumption for adults must come from free sugars. Prioritize fresh fruits if you crave something sweet. Dried fruits without sugar, canned fruits in juice instead of syrup, and frozen fruits are also better choices. Make sure to choose dessert options that are low in sugar and have small portions only. Restrict the amount of honey or sugar added to foods and abstain from sweetening your beverages.

Avoid Too Much Fat Consumption

As per WHO’s recommendation, restricting whole fat consumption to less than 30% of entire energy consumption, of which not more than 10% must come from saturated fat. Hence, choose cooking tactics that need no or less fat. If required, utilize small amounts of unsaturated oils for cooking foods. For restricting saturated fats, reduce extra fat from poultry and meat, and select skinless options. Cut off foods like butter, fatty and red meats, palm oil, full-fat dairy items, lard, solid shortening, and coconut oil. Abstain from foods having Trans fat also like baked goods, doughnuts, fried, and processed foods.

Do Not Consume Alcohol

Alcohol is dangerous at any level of consumption and it weakens our immune system also. The use of alcohol undermines the capacity of your body to deal with an infectious disease like COVID-19. Hence, alcohol should be avoided when in self-quarantined. Being a psychoactive product, it impacts the mental condition and decision making and makes people more prone to risks like violence, injuries, or falls when you are quarantined with somebody else.

Alcohol intake can increase symptoms of panic, fear, anxiety, and depression. Hence, it’s not a good option while in isolation or quarantine. Moreover, it makes some medicines less effective and increases the toxicity and potency of others. Under any circumstance, you must not consume any kind of alcoholic item as a preventative measure against Coronavirus.

Bottom Lines

So, these are the foods to avoid in times of Coronavirus pandemic. Avoiding these foods’ consumption can keep your immune system strong and properly working.

5 Foods Items to Boost Your Immunity and Safeguard You from Infections during COVID-19 Pandemic

5 Foods Items to Boost Your Immunity and Safeguard You from Infections during COVID-19 Pandemic

A healthy diet and a greatly functioning immune system are all a human body needs. A strong immune system protects you from a fatal disease like COVID-19. Since there is still no vaccine available for this deadly disease, you need to look for different ways to safeguard yourself from this disease. If you add certain foods and vitamins to your diet, you can fight this infectious disease by having a powerful immune system. So plan your meals with these 5 food items to boost your immunity and safeguard you from infections!

5 Food Items to Improve Your Immune System

1. Turmeric

Turmeric is one of the important spices people use in cooking. This is also used in some alternative medications. Having turmeric may boost the immune response of a person. This is because of curcumin’s qualities, which is a compound in turmeric. Curcumin has anti-inflammatory and antioxidant effects.

2. Spinach

Spinach can improve the immune system, as it comprises several necessitous antioxidants and nutrients, incorporating:

  • Vitamin E
  • Vitamin C
  • Carotenoids
  • Flavonoids

Both Vitamin C and E can support the immune system. As per studies, flavonoids may prevent the common cold in diversely healthy people.

3. Yogurt

To make sure complete hygiene, doctors, and experts suggest using an alcohol-based hand sanitizer or washing hands with soap, regularly. Hand sanitizers not just kill germs but also take good bacteria in developing immunity. And Yogurt is a natural Probiotic that supports the creation of good bacteria in the body. Keep in mind that it must be made freshly. Avoid consuming yogurt in case you have throat issues.

4. Dark Chocolate

Dark chocolate comprises Theobromine, an antioxidant that helps improve the immune system by safeguarding the cells of the body from free radicals. These free radicals are modules that your body creates when it comes into contact with pollutants or breaks down food. Free radicals can harm your body cells and contribute to disease. Despite its possible perks, dark chocolate is rich in saturated fat and calories; hence, you should eat it in moderate amount.

5. Ginger

Individuals use ginger in several dishes and desserts, and beverages like tea. Ginger contains antioxidant and anti-inflammatory properties and it possibly provides health advantages. Nevertheless, more studies are required for confirming if or not it can prevent ailments effectively.

Summing Up

So, these are the top 5 food items to boost your immunity and safeguard you from infections during the Coronavirus outbreak. These food items strengthen the immune system of individuals and boost their capacities of fighting off infections. Keep in mind that your immune system is critical. Hence, eating a balanced, healthy diet is a way of supporting immune health. Moreover, you must remember the other lifestyle factors that may impact the immune system’s health, like not smoking and exercise. If you get frequent colds or any other ailment and are thinking about their immune system, you are recommended to talk to a doctor as early as possible.

Dine in cafe in San Diego | Sattvik Foods

Dine in Cafe in San Diego

There is nothing more soothing and comforting than dining in a peaceful café that offers healthy, fresh, and yummy food. One such café is Sattvik in San Diego that offers perfect vegetarian meals. The café serves vegan and vegetarian dishes fused with classic recipes that give a unique twist of Asian and African cuisine. Our menu consists of Indian, Thai, American, African, and Chinese dishes. So you can enjoy these dishes without worrying about health and calories as vegetarian food is always healthy and promotes weight loss if eaten mindfully.

Today we live in a society where more and more are getting conscious about eating healthy and vegetarian food. So we aim to provide these people with delicious, colorful, and healthy eating options. If you are also one of those people who believe in the power and health benefits of vegetarian and vegan food, Sattvik is the place for you.

Here are some reasons why you should dine in at Sattvik:

  1. Offer a wide choice: Vegetarianism is trending, and we have tailored our menu entirely for vegetarians and vegans. We offer a wide variety of starters, parathas, dals and lentils, Indian Chinese, and Gujurathi (North Indian main course) to choose from. If you are confused about what to order, you can even order Sattvik thali to enjoy a perfect meal. A thali consists of one or two starters, and two or three main courses so that you get variety.
  2. High-quality ingredients: We believe that good taste comes by using quality and fresh ingredients. We procure spices, herbs, and vegetables and fruits, to ensure that there is no compromise on the quality and taste. We offer a perfect blend of nutrition and taste, and each of our dishes are curated with great care.
  3. Unique flavor: The distinguishing characteristic of our food is the fusion of African style cooking with Asian culture and American influence. We also include a variety of seasonal foods in our menu to give variation and good taste.  All the dishes are created and served with the diner’s body and health in mind.
  4. Unmatched service: At Sattvik we offer unparalleled service and the best food in town. You will not be disappointed when you walk in the restaurant for dining. The ambiance is cozy and homely, and our staff will walk an extra mile to serve you as per your taste and likings.

For the unique dining experience and quality vegetarian and vegan food, Sattvik is an excellent place to dine with your family and friends. We have designed the menu carefully so that it pleases the taste buds of all the age groups. So when you visit our café, you will find something or the other to please the palate of all your family and friends.

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