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Healthy Diet, By Reema Sarin, Founder BOLLYFIT

Reema Sarin

Updated: Jun 2, 2021

Vitamin D: Strong Heart and Mind

Vitamin D is important in the development of healthy bones, muscles, and nerve fibers as well as a strong immune system. Though our bodies can make it by exposure to sunlight, experts recommend getting vitamin D in other ways. A few foods naturally contain D, such as fatty fish such as salmon and mackerel, mushrooms, liver, cheese, and egg yolks do. Milk, orange juice, and many cereals are fortified with vitamin D.

Vitamin C: Good for Bones

Vitamin C, found in many fruits and vegetables, boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage. Some studies suggest that high doses (2,000 milligrams a day) can shorten the length of cold symptoms. Many people believe it will prevent a cold, but research doesn’t back that up.

Vitamin A: Up Your Beta-Carotene

There are two types of vitamin A: retinol and carotenoids, like beta-carotene. Beta-carotene is a carotenoid found in many orange and yellow foods — like sweet potatoes, carrots, and winter squash — as well as spinach and broccoli. Vitamin A is key in supporting good vision, healthy immunity, and tissue growth.

Fibre: Lowers Cholesterol

Fibre from grains, beans, and produce has loads of health benefits. It helps lower cholesterol and improve bowel regularity. It might lower the risk of heart disease, diabetes, and some cancers. And it’s great for people trying to lose a few pounds. High-fibre foods are often filling and low in calories. If you take fibre supplements, they may keep some medications and other supplements from being absorbed well by your body. So take your fibre two hours before you take anything else.

Potassium: Lowers Blood Pressure

Potassium can help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve function. But while potassium is in lots of foods naturally – like milk, potatoes, sweet potatoes, legumes, avocados, and bananas.

Magnesium: Prevent Disease

Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease. Some people, such as the elderly, people with stomach or intestinal problems, or those who regularly drink alcohol, are at risk for having low magnesium levels. So eat your spinach — and your beans, peas, whole grains, and nuts (especially almonds). They could do a lot for your health.

Calcium: More Than Strong Bones

You probably know that calcium is good for teeth and bones. But that’s not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but foods like salmon, kale, and broccoli have some calcium too. One tip: Without enough vitamin D, your body can’t absorb the calcium you take in.

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WHAT PEOPLE SAY

"I started online workouts with Reema about 2 years ago. She built full body routines for me that have developed use of and then strengthened most all major muscle groups of my body. She is steady in her teaching, knows all about true fitness and anatomy, giving tips that clarify any problem areas and difficulties, so one can progress. She is a hard task master, pushing you to push your limits, varying routines and repetitions, building agility, building strength, which when one sees and feels the results, it is really the best accomplishment in the world. I am a fitness addict now, I watch my anatomical movement at all times subconsciously, reema's steady strength training allied with my devotion to yoga, has really allowed me to build mental and physical strength and endurance."

Warm regards
- Chhaya Shriram, Managing Director, Usha International

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