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Happy Tummy Expert

10 months ago

Dear Saikishore Chinnawar, Thank you for the question

Eosinophil are white blood cells that support the immune system and help in fighting infections caused by bacteria and other viruses. Eosinophils are bone marrow–derived cells. They have an approximate half-life of 8 to 18 hours in the bloodstream, and mostly reside in tissues where they can persist for at least several weeks. Eosinophils levels in the blood tend to elevate when there is an infection, inflammation, allergies, or due to certain medical conditions which may require medical attention and assistance.

Vitamins are micronutrients which are required in smaller quantities but are extremely essential for overall physical & physiological functioning and well-being. Vitamin are essential for numerous body processes and maintenance of the structure of the skin, bone, nerves, eyes, brain, blood, and mucous membrane.

They are two types of Vitamins

• Fat-soluble Vitamins A, D, E and K
• Water soluble vitamin -B & C

All Vitamins (A,D,E,K,B & C) are necessary for appropriate growth and development. But some of the most important vitamins are

• Vitamin A is necessary for vision health, Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, etc are a good source of Vitamin A

 Recommended daily allowance for Vitamin A is 1000µg/day for male & 840 µg/day for female.

• Vitamin D is essential for bone health, maintain Bone mineral density and prevent the risks of osteoporosis. Sunlight is the one of best sources of vitamin D exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources f Vitamin D include, fortified cereals etc.

Recommended daily allowance for Vitamin D is 600IU (15mcg) per day for male & Female.

• Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Vitamin B12 is used as a cofactor for enzymes that are involved in the synthesis of DNA, fatty acids, and myelin. As a result, B12 deficiency can potentially affect hematologic and neurological functions. Some of the rich vegetarian food sources of Vitamin B12 are-

• Milk & milk products
• Fortified cereals
• Vegetables – Mushroom, beetroot, potato

Recommended daily allowance for Vitamin B12 is 2.2µg/day for male & female

• Vitamin C is needed for the growth and repair of tissues, boosts the immune system as well as a good source of antioxidant that helps fight the damage caused by free radicals. Some of the sources of Vitamin C are Citrus fruits like orange, lemon, star fruit, Guava, Amla (Indian gooseberry)

Recommended daily allowance for Vitamin C is 80mg per day for male & 65mg per day for female.

For General well-being you can begin by consuming a balanced diet which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and for men, the RDA for protein requirement is 54g/d and for  fiber it is 30g/d.

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Some of the good sources of protein  and Vitamin B12  include pulses, lentils, milk, paneer, soybean, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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