Calcium Rich foods and their Role

Most cheeses are excellent sources of calcium. Parmesan cheese has the highest content of calcium among all cheese. As an added bonus, your body absorbs the calcium in dairy products more easily than that from plant sources.

Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits. One cup (245 grams) of plain yogurt contains 30% of the daily-recommended dose for calcium, as well as phosphorus, potassium and vitamins B2 and B12.

Seeds are tiny nutritional powerhouses. Some are exceptionally high in calcium, including poppy, sesame, celery and chia seeds. For instance, 1 tablespoon (9 grams) of poppy seeds has 126 mg of calcium. Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids.

Milk and milk products are good sources of calcium. Daily consumption of milk helps in keeping our bones and teeth strong. Low – fat milk is a good option as it not only prevents the overloading of extra calories but also supplements your body with required calcium.

Tofu is an excellent source of calcium. You can simply add it to the vegetables or can stir-fry and eat. One block of tofu contains 1624 mg of calcium. Figs are also rich in calcium.

Healthy habits for Dental hygiene

Healthy habits for Dental hygiene by Famhealth
  • Brush before you sleep at night- General recommendation is to brush at least twice a day. Still, many of us continue to neglect brushing our teeth at night. But, brushing before bed gets rid of the germs and plaque that accumulate throughout the day.
  • Brush properly-Poor brushing your teeth is almost as bad as not brushing at all. Take your time, moving the toothbrush in gentle, circular motions to remove plaque. Unremoved plaque can harden, leading to calculus buildup and gingivitis (early gum disease).
  • Clean your Tongue-Plaque can also build up on your tongue. Not only can this lead to bad mouth odor, but it can lead to other oral health problems. It is recommended to gently brush your tongue every time you brush your teeth.
  • Drink more water -Water continues to be the best beverage for your overall health — including oral health. This can help wash out some of the negative effects of sticky and acidic foods and beverages in between brushes.
  • Eat lots of crunchy vegetables-Eating fresh, crunchy vegetables and fruits not only contains more healthy fiber, but it’s also the best choice for your teeth and are natural teeth cleansers.

Maintaining Gut Health

Maintaining Gut Health by Famhealth
  • Eat more vegetables-Vegetables provide our body with the nutrients it needs on a day-to-day basis and help to maintain general health. They also provide fiber to keep the gut healthy and help our body’s systems run more effectively.
  • Focus on fiber-Aim to increase overall fiber content, especially if your intake of fruit, vegetables and legumes is low. Fiber can provide a huge variety of compounds and nutrients that will help improve gut health. Fiber is in whole grains, fruit, veggies, nuts and legumes are especially healthy to improve gut health
  • Eat plenty of prebiotic-rich foods-Consume prebiotic rich foods. When prebiotic foods are digested they provide food for the healthy bacteria which are found in our gut, so include things like bananas, onion, garlic, veggies (brussels sprouts and broccoli), whole grains and other fruits.
  • Eat more probiotic-rich foods-Different types of probiotics can have different impacts on gut health. Try to get probiotics from your food. Include foods which naturally contain probiotics, such as yoghurt and fermented foods. Before taking a probiotic supplement, speak to your doctor to find the right supplement for you.
  • Drink and eat wisely-As alcohol can negatively affect gut health, hence it is advisable to reduce your overall intake of alcohol and consume loads of water. Refrain from junk foods like soft drink, lollies, biscuits, chips and pizza as they have negative impact on our gut health.