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Happy Tummy Expert

3 months ago

  Dear SRISTY KUMARI, Thank you for the question

Melanin is a term used to describe a large group of related molecules responsible for many biological functions, including pigmentation of skin and hair and photoprotection of skin and eye.

Skin tone is the surface skin color, and pigmentation or change of skin tone can occur due to various factors such as genetics environmental factors, Dietary habits etc. Ther is no one particular food or ingredient that can help in lightening the skin tone or reducing the tan. However, Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

We recommend you for kindly contact your health care professional or a dermatologist for further assistance and management.

Here are a few tips for skin health

• Omega-3 fatty acids have been shown to decrease sebum production and follicular occlusion & reduces inflammatory acne lesions. Some of the most common sources of omega 3 are Fish, nuts & seeds etc.
• Micronutrients like Vitamin A, E & C help to build and maintain healthy skin. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, nuts and seeds etc.
• Vitamin B6 and Zinc Found in, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.
• Drink adequate amount of water to maintain hydration.

Protein is an important component of your daily balanced diet and inadequate intake may lead to loss of energy, fatigue, improper functioning of immune system etc. Protein is an important component for weight loss as it delays gastric emptying and gives a feeling of satiety. but, it should also include appropriate inclusion of other nutrients. High protein foods helps in maintaining lean body or muscle mass. 

The Recommended Daily Allowance (RDA) for protein for adult Man is 54g per day.

If an Individual is targeting on weight gain or muscle gain then 0.8-1g/kg body weight of protein is recommended

Some of the other functions of protein are:

• Protein is required for the growth and maintenance of tissues
• Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside cells. Bodily functions that depend on enzymes include Digestion, Energy production, Blood clotting, Muscle contraction.
•  Proteins act as a buffer system, helping your body maintain proper pH values of the blood and other bodily fluids.
•  Proteins in the blood maintain the fluid balance between your blood and the surrounding tissues.
•  Proteins form antibodies to protect your body from foreign invaders, such as disease-causing bacteria and viruses.
•  Some proteins transport nutrients throughout your entire body, while others store them.
• Protein can serve as a valuable energy source but only in situations of fasting, exhaustive exercise or inadequate calorie intake.

Here are some of sources of protein that can be included in your daily diet:

• Legumes: lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts.
• Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
• Whole Grains:  wheat, quinoa, rice, wild rice, millet, oats, buckwheat,
• While many vegetables and fruits contain some level of protein, it’s generally in smaller amounts than the other plant-based foods. Some examples with higher protein quantities include corn, broccoli, asparagus, brussels sprouts, and artichokes.
• Milk and milk products such as paneer.
• Lean meat, eggs, fish etc.

However excess consumption of protein in the daily diet can cause various side effects and health related issue.  For guidance on higher protein requirements for specific health or fitness needs please contact a health care professional or any registered dietitian

Hope we have answered your query.

Wishing you a great day ahead.

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