Several systems have been used to describe nutritional requirements. Dietary Reference Intakes (DRIs) were developed by the Food and Nutrition Board of the Institute of Medicine to guide nutrient intake in a variety of settings. These, defined as the dietary intake that is sufficient to meet the daily nutrient requirements of 97 percent of the individuals in a specific life stage group.
Beauty tip: Carrots are rich in Vitamin A and antioxidants, that protect the skin from sun damage. To get rid of dry skin and pigmentation, apply a mixture of carrot juice, one tablespoon of olive oil and fresh cream over your face, hand and neck regularly.
Peas contain high amounts of polyphenol that helps prevent stomach cancer. A cup of peas has less than 100 calories, but is loaded with protein and fibre. It is also high in antioxidants and has anti-ageing properties. Regular consumption of peas helps prevent bronchitis, osteoporosis and constipation, regulates blood sugar, heart disease and reduces accumulation of bad cholesterol.
Beauty tip: For smooth and wrinkle-free skin, mix powdered pea with papaya pulp and rose water. Apply it as a face pack and wash off with cold water.
Spinach helps restore energy, increase vitality and improve blood quality. It is low on calories, very high on fibre, and is an excellent source of Vitamins K, A, B2, C and folic acid. It’s also a good source of iron, manganese and magnesium. So, eating a bowl of spinach every day increases muscle efficiency, relaxes the body, reduces hypertension and risk of skin cancer.
Beauty tip: Spinach contains huge amounts of Vitamins A and C, which stimulate hair growth. Take a cup of boiled spinach pulp and mix it with one tablespoon of honey and castor oil. Apply it on the scalp and hair and wash it off with shampoo after 30 minutes.
It’s nutritious, helps in weight loss and prevent cholesterol accumulation. It’s an excellent source of natural antioxidants, Vitamin C and minerals like potassium, manganese, iron, and magnesium. And it helps cure constipation and regulates stomach ulcers. It reduces headaches and heart diseases. Raw cabbage juice is an excellent natural cure for obesity and skin inflammation.
Beauty tip: Cabbage juice can reduce hairfall and nourish the roots. It contains Vitamin E and silicon which makes tresses lustrous. Mix cabbage juice with ripe banana pulp and honey. Apply this hair mask after oiling your hair. Keep it for about 20 minutes . Wash it off with a mild shampoo.
It is rich in vitamins and minerals and helps maintain overall health, right from boosting your immune system to our metabolism. It has been found to successfully prevent formation of kidney cysts and is an excellent source of Vitamin C. It is proven to help people lose fat and maintain a healthy weight. It is also low in sodium and has high water content, which helps you feel full.
Beauty tip: People with oily skin can use grapefruit juice as a cleanser and toner. A simple grapefruit scrub made from sugar, a little oil and fresh grapefruit juice is great for your feet because it has natural anti-bacterial properties that cleanses your feet as well as softens them.
Oranges are rich in citrus limonoids, which are known to prevent skin, lung, breast, stomach and colon cancers. Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones. Since oranges are full of soluble fibre, they help reduce cholesterol and constipation. They are also full of potassium, which helps the heart function well. The Vitamin C in it helps fight cancer. Studies show that polyphenols in oranges prevent viral infections and the magnesium helps maintain blood pressure.
Beauty tip: Orange peels and juice are great beauty treatment ingredients. Mix orange peel powder with curd and orange juice and make a paste. Apply evenly all over the face and neck to flaunt glowing skin. Add some orange peel powder in your bath water to get instant glow and smooth skin.
The Queen of Fruits is considered one of the best skincare ingredients. Loaded with phytochemicals and phytonutrients, which possess antioxidant and anti- inflammatory properties, grapes are also rich in Vitamin C that’s vital for skin health. Regular consumption of grapes helps lose weight, boosts immunity, prevents constipation and is good for the eyes. They also help prevent heart diseases and reduce blood pressure.
Beauty tip: The antioxidants in grapes, along with Vitamin C, protect the skin from the harmful effects of free radicals, reduce wrinkles, dark spots and help tone the skin. Rubbing the grape pulp on the face along with honey regularly and rinsing after 20 minutes helps reduce wrinkles.
Pears help you lose weight, protects you against cancer, hypertension and diabetes and prevents osteoporosis and heart diseases. It is also rich in antioxidants and the Vitamins C, K and copper in pears fight against free radicals that damage our body cells. The fibre in it can reduce the risk of stroke to a large extent and the high glucose content gives you instant energy.
Beauty tip: To get rid of dry and damaged nails during winter, mix pear juice with malai and massage on your hands and feet. Pear juice mixed with water and honey can also be used as a conditioner to moisturise and nourish dry and damaged hair.