Moderate wine consumption is believed to have several advantages. Health benefits of red wine aside, unwinding with a cold glass of the beverage after a hectic day is like a much-needed hug for the soul. Right from Biblical times, wine has been presented as a sacred elixir which is healing, soothing and even life-giving. This, probably, makes it one of the most loved alcoholic beverages worldwide. The benefits of red wine are thus something you should know about.

A glass of red wine is like a best friend we cant do without owing to its versatility. A reliable party companion, a key ingredient in your signature recipe, a therapist and a confidante drinking red wine can mean different things to different people.

However, knowing the right bottle of red is a form of art, which sommeliers spend decades mastering by unravelling the mystery behind this deep, richly textured magic potion. But in addition to its major cultural relevance, its also touted to have health benefits, while avoiding excessive drinking.

Making, ageing and preserving wine is an art which has been perfected for over 8,000 years. While there have been changes in the types of equipment used with innovative technology, the basic method remains true to its origin. Specially cultivated grapes go through around 12 steps before reaching your table in a rich, red, consumable form.

A special variety of black (or purple) grapes rich in anthocyanin gives red wine its signature red colour. They are harvested when perfectly ripe and prepared for fermentation. Harvesting grapes for wine is the primary step in winemaking as well as for cultivators who own some of the best vineyards.

Then, the grapes are taken to the winery where yeast is added to the fermentation process a crucial stage of red winemaking. This process is critical for the wines colour, texture and aroma. Different methods are employed to extract the flavours from grape skins and other fermenting elements.

The grapes are then transferred to a press. Making red wine is a little more complicated because the pressed grape liquid goes through fermentation once again while they are stored in barrels and containers of different types. The quality of red wine depends on how well it has been aged and rested.

Winemakers do a final blending of two or more grape liquids, which gives the wine a more nuanced taste. Each red wine type be it Shiraz, Merlot, Cabernet Sauvignon, Zinfandel or Pinot Noir gets its unique texture and flavour from such processes. The liquid is then filtered and bottled. At this stage, bottled wine is aged again in a cellar before it is ready to be consumed.

It is believed by some that moderate drinking of red wine should no longer be a guilty pleasure, as it has several health benefits.

Resveratrol, an antioxidant found in the skins of black grapes used to make red wine, might be linked to reducing heart diseases. It is touted that drinking red wine can reduce bad cholesterol and the subsequent formation of blood clots in the body.

A Science Direct report (2005) claims that this antioxidant does not directly reduce the risk of cardiovascular diseases but the resveratrol present in it may prevent damage to blood vessels along with another compound procyanidins found in the grapes. Reports studying the implication of red wine on cardiovascular health suggest that people who generally consume antioxidant-rich whole foods with a light to moderate quantity of red wine have decent heart health.

An NCBI report (2021) states that by drinking red wine in moderation, useful compounds are secreted in blood flow which in turn make positive changes in our bodys metabolic profile with an increase in fatty acids, cholesterol, branched-chain amino acids, ketone bodies, bacterial co-metabolites and cellular antioxidants. The report adds that drinking red wine might increase your longevity by seven percent.

Another red wine health benefit is associated with the improvement of gut bacteria in the body. A 2015 Medical News Today study states that resveratrol found in red wine is a natural phytoalexin, which encourages the formation of good gut bacteria which act like probiotics. The research is still ongoing to unlock the maximum health benefits of red wine on the gut.

This one is a bit of a paradox because excessive alcohol consumption is linked to an increase in depression. Still, studies show that moderate red wine consumption on a daily basis can help in beat stress and put you in a relaxed mood.

Resveratrol seems to be the magic ingredient found in red wine, as it is also linked to preventing cancer. Drinking red wine in moderation can unlock protective elements present in resveratrol, which work against the growth of cancer cells in the body. Though regular alcohol consumption raises breast cancer risk, red wine is an exception to this. Red wine has the opposite effect when consumed in moderation as reported by researchers from Cedars-Sinai Medical Center in Los Angeles in the Journal of Womens Health.

A BMJ medical report published in 2018 states that individuals who have never consumed alcohol, especially red wine, are at an increased risk of disorders including dementia and Alzheimers. One of the major health benefits of polyphenols, found in red wine, is that it has neuroprotective qualities. Thus, moderate red wine consumption might actually be helpful.

While sipping wine has been associated with wellness, in addition to relieving emotional stress, the key, as confirmed by research, is moderate red wine consumption. To get the most health benefits from this evergreen drink, doctors suggest that both men and women should limit their red wine consumption to two glasses per day. Additionally, individuals with a medical condition or seeking treatment for the same should consult their doctors before drinking red wine or any alcohol, as it can have counterproductive effects on their health.

Hero Image Credit: Kelsey Knight/Unsplash; Featured Image Credit: Rikkia Hughes/Unsplash

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Pop the cork to unlock the health benefits of red wine - Lifestyle Asia India

New York dermatologist Doris Day, MD

Significant Changes:I increased hydration and added higher-gradepeptides.

Go-to Products:I am always testing products but ingredients Istick to include growth factors,antioxidants, resveratrol, retinol, niacinamide and hyaluronic acid. There are always new ingredients and formulas Im working on, right now Im looking at ones that help support and nourish a healthy skin biome.

Favorite Treatments:My go-to treatments include a Sofwave ultrasound skin tightening treatment twice a year, neuromodulator injections about three times a year and a little filler touch up once a year.

Best Advice:Sun protection every day. Youre never too old or too young to protect your skin. Also see a great dermatologist to make sure you have a plan to keep your skin healthy and beautiful. Finally, see a functional medicine doctor or gynecologist who specializes in hormone replacement. It will help preserve collagen in your skin, as well as reduce other risks of aging.

Continued here:
What 6 Over-50 Beauty Experts Do to Treat Their Own Skin - NewBeauty Magazine

Every person around the globe is aware of peanuts - crunchy and tiny nuts. These nuts or legumes make a mouth-watering side meal and come in handy whenever you are craving a delicious snack, especially during fasting and weight loss routine.

Peanuts are super rich in several minerals, micro and macro-nutrients, and vitamins, are highly affordable, and are a versatile ingredient - when compared to any other variety of nuts. Either raw or roasted, whatever form you choose to consume these tasty nuts, one thing is for sure - that you will end up with loads of health benefits, including strong heart health, beautiful skin, shiny hair, energy boost, and a good night's sleep.

Hence, this article. Today, we will talk about everything related to peanuts - from its definition, types, and nutritional facts to health benefits and also potential risks (if consumed in a heavy dose regularly).

Grab a handful of peanuts while you give this article a read. Let's start!

Peanuts are a type of legume that are surprisingly related to lentils, beans, and soy, and not to tree nuts.

Peanuts (Arachis hypogaea) originated in South America and are known by a variety of names, like earthnuts, groundnuts, and goobers.

The most popular type of peanut consumption is either raw (along with a pinch of tangy, salty powder) or in the form of peanut butter (both smooth and crunchy).

Yes, you read that right. Peanuts have a variety, as per the National Peanuts Board. There are four types of Peanuts -

With big kernels and premium characteristics, this type of peanut is known as a gourmet peanut. Due to their large size and pretty form, Virginia peanuts are best suited for snacking. This variety of peanuts is grown in Virginia, Carolinas, Texas, Florida, Oklahoma, Georgia, and New Mexico regions.

Runner peanuts are widely used to prepare peanut butter and other such confections. This type of peanut makes up 80% of the peanuts grown in the U.S.

With a slightly sweet flavor profile, Valencia peanuts make for all-natural peanut butter and an excellent boiled snack. This type of peanut makes up lesser than 1% of the peanuts grown in the U.S. and is mainly grown in the New Mexico and Texas regions.

The type of Peanuts with red skins and a nutty flavor profile is called Spanish peanuts. They are mainly consumed after roasting and have a slightly higher oil content, which adds depth to their overall nutty flavor. They are usually grown in New Mexico, Oklahoma, and Texas regions and are widely used in confections, candy, and peanut butter.

Peanuts are loaded with high-quality protein and healthy fats. Here is the nutrition profile for 3.5 ounces (100 grams) of raw Peanuts -

1. Calories (or Energy) = 567 kcal

2. Water content = 7%

3. Fat = 49.20 gm

4. Omega-3 = 0 gm

5. Omega-6 = 15.560 gm

6. Macronutrients:

7. Minerals:

8. Vitamins:

9. Fat:

Apart from these, Peanuts also contain a rich amount of biotin and copper - all of which are essential to reduce the risk of multiple ailments and maintain body metabolism.

Peanuts are versatile, flavorsome, and jam-packed with crucial nutrients, offering numerous health benefits, including supporting heart health, promoting muscle growth, losing weight, enhancing sexual function, etc. A plethora of health benefits of Peanuts as discussed below -

Consuming Peanuts every day in moderation helps those who are aiming to shed some extra kilos. Although Peanuts have a high-calorie level, they are all good fats. Add this to the high protein content, and Peanuts become great for weight loss by providing high satiety value. Not to forget that eating more protein reduces the level of Ghrelin, a-k-a, the hunger hormone, in your body. Thus, increasing the production of Peptide YY (a hormone which is responsible to make you feel full). Therefore, preventing you from binge eating.

Multiple studies have proven that consuming Peanuts tends to decrease the chances of heart diseases. Peanuts consist of nutrients that are crucial for having a healthy heart. These nuts contain copper, magnesium, protein, antioxidants (like Resveratrol), a healthy ratio of unsaturated and mono-unsaturated fats, and fiber that altogether help in reducing your bad cholesterol levels. Peanuts also contain antioxidants and amino acids that keep the inner lining of your arteries safe, thereby protecting your heart against heart problems like atherosclerosis. Also, as per a research published in the New England Journal of Medicine, a daily dose of these crunchy nuts reduces the risk of death from heart disease by 29%.

Peanuts consist of antioxidants (like Resveratrol) and mono-unsaturated fats that make your skin clear. These nutrients also wash away all the toxins from your body that make your skin appear dull, greasy, and lifeless. The antioxidant, Resveratrol, even delays the signs of aging, including fine lines, wrinkles, and dark spots. Additionally, this antioxidant is a scientifically proven cure for skin diseases like Eczema and Psoriasis.

Research shows that Vitamin E and Vitamin C present in the Peanuts protect your skin against the harsh UV rays of the Sun from causing any subsequent damage. Plus, the presence of Vitamin C also gives elasticity to your skin, making it look brighter, younger, and smoother.

To keep your brain healthy, active, and sharp, you obviously require rich nutrients like Vitamin B1, Folate, and Niacin. When you include Peanuts in your daily meal, your body tends to fuel up with these nutrients. And as a result, your brain becomes more active, healthy, and sharp. Vitamin B1 and Niacin also help to protect your brain against diseases like Alzheimers and age-related cognitive decline. Moreover, Peanuts are jam-packed with a bioactive antioxidant called Resveratrol, which improves verbal fluency and cognitive abilities in people. Also, Polyphenols present in Peanuts are called mood food that helps against cognitive and psychiatric disorders, which, in turn, keeps your brain healthy.

The requirement of protein necessary for the proper and healthy growth of children can be fulfilled by eating Peanuts on a daily basis. Peanuts are loaded with protein, making about 22% to 30% of their total calories. This protein helps in building muscle mass while promoting muscle growth and supporting bone health. Plus, adequate protein intake also helps to speed up any wound healing. Additionally, adding Peanut butter spread on toast or crackers makes a great and super tasty pre-workout or mid-day snack while adding to your total protein intake.

Aging in people causes the weakening of many bones present in your body. Therefore, before your bones start losing their agility and strength, you must focus on eating healthy and nutrient-rich food options like Peanuts. Plus, Peanuts are rich in phosphorus and manganese. These nutrients and other essential Vitamins that are present in Peanuts help to keep up and maintain the strength of your bones, thereby assisting you in your old age.

When it comes to the maintenance of your eye health, a few green leafy vegetables and Peanuts are considered the best food items that you should consume. The presence of Zinc in Peanuts helps your body to transfer Vitamin A, which is highly crucial for clear and healthy eyesight and vision. Also, the presence of Vitamin E in Peanuts helps to slow down cataract formation and any other age-related macular degeneration or illness.

Peanuts are super rich in an essential amino acid, Arginine, that has been studied extensively and thoroughly as a possible treatment and cure for erectile dysfunction. However, there is still more research required to understand if Arginine alone can help to treat erectile dysfunction. But, research analyses confirm that oral administration of this amino acid when combined with a herbal supplement, Pycnogenol, may help in the treatment of erectile dysfunction.

Peanuts are a great source of healthy fats that mostly come from Oleic acids, which are also found in olive oil. This particular acid present in the Peanuts truly helps to fight against inflammation and other free radicals in your body cells.

Since Peanuts have no sugar content, they are completely safe for all diabetic patients. Plus, these nuts are a rich source of vital nutrients and are truly delicious at the same time. Also, research shows that eating Peanuts (especially in the morning) can help you to keep a check on your blood sugar level throughout the day. And it may also prevent insulin spikes to some extent if and when you eat sugary foods. As per a research study by The American Medical Association, regular (and controlled) consumption of Peanuts actually strengthens your bodys natural ability to regulate and maintain its insulin levels against Type 2 diabetes.

Thorough researches have shown that consuming Peanuts can reduce the risk of cancer. Plus, Peanuts have an excellent amount of Vitamin E and protein that helps to lower the risk of cancer. Also, these legumes have a good content of antioxidants like Resveratrol, which further helps in preventing cancer by cutting off the blood supply to your growing cancer and restraining cancer cell growth.

Around 25% of adults suffer from gallstones - a disease caused by uncontrolled levels of bad cholesterol - every year. Since Peanuts control cholesterol levels, eating an adequate amount of Peanuts may reduce the risk of gallstones in adults as well as in children.

Peanuts are jam-packed with an amino acid, Arginine, that is converted into Nitric Oxide - a compound that helps to dilate your blood vessels to improve overall blood flow and circulation. Studies show that taking Arginine supplements may help in the treatment of mild to moderate erectile dysfunction, enhancing sexual function. Other test-tube studies have found that Arginine can also enhance libido, improve semen quality, and increase your overall testosterone levels. Additionally, Peanuts are a very good source of antioxidants like Resveratrol that have proven to support and enhance sexual health in men by improving erectile function and sperm quality. However, more research is still needed to determine if Peanuts specifically can affect sexual function.

Contrary to a popular belief (rather a myth), adding Peanuts or Peanut butter to your meal does not spike your blood sugar levels. Rather, having them alongside your meal high in GL (like a glass of juice or a savory bagel) may actually stabilize your blood sugar levels. That is probably the reason why the American Diabetes Association names Peanuts among the diabetes-friendly superfoods. Furthermore, the fiber content found in Peanuts also helps to lower your blood sugar levels. And these nuts also contain magnesium and several other healthy oils that play a vital role in managing, controlling, and balancing your blood sugar levels.

Eating Peanuts daily in an adequate amount is healthy and good, but overeating them obviously may backfire just like with any other food. However, aside from Peanut allergies, eating them has not been linked to many severe adverse effects. Still, below are some possible side effects of Peanuts that you should consider and know.

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Peanuts: Best guide to learn health benefits, nutrition and side effects - PINKVILLA

Brad Pitt is getting a taste of the beauty industry with a new skin care line that promises to help people age like fine wine.

The new line, Le Domaine, is a joint effort between Pitt and organic wine growers the Perrin family. The products include creams and serums and cost between $80 to $385 and come in small bottles made of recycled glass made with re-purposed parts of wine barrels.

Le Domaine purports to have uncorked the secret to slowing aging with a pair of exclusive, patented active ingredients. The first, GSM10, is made, in part, from a marc from grenache seeds and syrah seeds. The lines website says these ingredients work to stop collagen destruction, have antioxidant properties, and balance the skin.

The second, ProGR3, is said to reduce visible signs of aging by using natural molecules found in plant extracts, vine cuttings, chamomile, and green tea.

Though the line touts graceful aging benefits, Pitt interestingly debunked the idea that you can stop the clock in an interview.

I dont want to be running from aging, Pitt said while discussing the line with Vogue. Its a concept we cant escape, and I would like to see our culture embracing it a bit more, talking about it in those terms.

Ultimately, Dr. Viktoryia Kazlouskaya, a dermatologist with Khrom Dermatology, Brooklyn, N.Y., says approaches to physical signs of aging are as varied as tastes in wine. Some feel young inside and want their appearance to match that. Others see lines and wrinkles as signs of a well-lived life, and others prefer a blend.

Either approach reflects the expression of the authentic self, as authenticity means different things for different people, Kazlouskaya says. There is no shame in a desire to match the inner energy with the outer, and anti-aging practices will stay with us for the years ahead.

But will Pitts new foray into beauty help people who want to slow the signs of aging? Heres what dermatologists and researchers say.

Pitts active ingredients are new. But some of the components of them, like the syrah seeds, are inspired by wine.

Wine, particularly red, has a reputation for providing some health benefits, including to the skin. But the recent evidence is contradictory.

In fact, research from 2019 indicated that drinking wine could increase signs of facial aging, including undereye puffiness. However, the plant compound resveratrol, found in red wine, may help fight cell damage, an older 2010 review suggested.

But what about the topical use of some of these ingredients?

Lets start with those found in GSM10. Though no peer-reviewed studies exist on it, one expert says the gape seed extract may have some promise.

Grape seeds are known to be rich in polyphenols which are molecules that have antioxidant and anti-inflammatory properties, says Dr. Emily Wood, a board certified dermatologist, at Westlake Dermatology in Austin.

A 2020 review pointed to research that grapeseed extracts had anti-inflammatory properties and might have benefits that support aging gracefully. An older 2011 study of mice indicated that grape seed extract might reduce sun damage, a key trigger for premature aging.

Similarly, the components of ProGR3 do have some research behind them.

A pair of smaller studies one from 2005 and another from 2013 suggest green tea extract could slow skin aging.

A 2010 study indicated chamomile oil application could reduce atopic dermatitis in mice, while one from 2018 suggested application could aid wound healing. Though neither study on chamomile mentioned aging, one expert believes that, like green tea, the properties suggest it could help.

Both green tea and chamomile address signs of aging topically and when ingested, says Dr. Reid Maclellan, the founder and CEO of Cortina, adjunct Faculty at Harvard Medical School, and director of Proactive Dermatology Group. Both teas are antioxidant-rich and within, have a biological compound called polyphenols which work to destroy free radicals and slow the progression of aging.

Maclellan says the decision to use vine cuttings may be because of the research behind resveratrol. Research, like a 2019 review, suggests it has antioxidant properties to slow photoaging and protect against oxidative damage, such as from UV radiation.

Could all of these components, combined, team up to fight the signs of aging? The jury is out.

The key question is whether or not these extracts are actually permeating the epidermis due to the fact that polyphenols are hydrophilic, and the top layer of the skin has a high lipid content, says Wood. Think of the simple kitchen experiment of mixing oil and water together. Similar principles are at play when we think of drug delivery to the skin. The vehicle of delivery is key when looking at achieving effective penetration.

As a consumer, Kazlouskaya understands the interest in the new line.

On an emotional level, I already see myself opening this beautifully designed box containing a classy-looking jar with a massive oak wood cap, she says.

But as a dermatologist, Kazlouskaya is trained to step back and look at the whole package mainly, the evidence behind the ingredients. Thats where shes not sold on the touted benefits of the new line. She says she wants to know:

Wood has similar thoughts. She loves the elegant packaging and the fact that its made from recycled materials. But she cant judge a product by its recycled wine barrel cover.

There is some solid science backing the idea of utilizing plant-derived polyphenols to decrease signs of aging, Wood says. However, more studies need to be conducted on the effectiveness of topical polyphenols and in which vehicles of delivery these molecules will effectively penetrate the epidermis.

Though aging is a natural process that cannot be stopped, experts say some of its effects can be slowed.

Though its not as easy as 1-2-3, Dr. Jeremy Fenton of Schweiger Dermatology Group in NYC has simplified his advice for patients looking for products that help reduce the signs of aging into a three-step process:

1. Sunscreen

2. Retinoid or retinol (if your skin can tolerate it)

3. Topical antioxidant products/serums

The American Academy of Dermatology Association recommends using a broad-spectrum sunscreen of at least SPF 30 or above and reapplying every two hours when exposed to the sun to protect against aging and skin cancer.

Research from 2019 suggests retinoid, a derivative of vitamin A, has skin care benefits, including anti-wrinkle properties.

Fenton says vitamins C and E are two of the antioxidant ingredients found in some serums and products he suggests patients look into.

A 2020 review suggests the use of vitamins C and E could also reduce the signs of aging.

Kazlouskaya agrees about sunscreen, retinol/retinoids, and antioxidants. Though there always seems to be a new ingredient or product on the block, she says less is often more.

I learned to be a minimalist after treating numerous patients with rosacea and sensitive skin, as more does not mean better, she says.

Read the rest here:
Brad Pitt's New Skin Care Line Inspired by Wine: What Experts Think - Healthline

GAIN WEIGHT IN A HEALTHY WAY WITH SUPERFOODS

The key to healthy weight gain lies not only in how much you eat but also in the food choices you make. Eating unhealthy foods such as fries, desserts and junk food would result in an increase in fat mass, not lean muscle. Additionally, it is a sure-shot way to create future health problems like hypertension, elevated cholesterol levels and diabetes. In order to nourish the body as well as gain weight in a healthy manner, incorporate superfoods that are proteinrich, and high in fibre. Foods like nuts, nut butters, whole grains, eggs and cheese pack in a punch of both calories and nutrients and aid in healthy weight gain. However, since they are calorie dense, eating these superfoods in moderation is recommended, or else it will result in obesity and obesity-related ailments. For gaining weight, experts recommend 50% calories from carbohydrates, 25-30% calories from protein and the remaining 20-25 % calories from fats. Along with making the correct food choices, weight lifting exercises are essential for an increase in muscle mass, which is the right way to gain weight.

STARCHY FOODS

Potatoes, sweet potatoes, corn, whole grain bread, oatmeal, whole wheat pasta and brown rice are high-carbohydrate foods with a negligible amount of fats and proteins. They are abundant in vitamins, minerals, fi bre and antioxidants which benefi t other body functions. Along with proteins, carbohydrates are vital for muscle building since carbohydrates have a protein-sparing effect. Carbohydrates stimulate the release of insulin, which pushes amino acids into muscle cells to begin the process of muscle repair. In order to build muscle and gain weight, the body needs both calories and nutrients from these starchy foods. A cup of boiled corn kernels provides 143 calories, 31 grams of carbohydrate and 4 grams of fi bre.

NUTSNuts like walnuts, hazelnuts, almonds, brazil nuts, pistachios and peanuts are some of the most nutrient-dense foods providing nutrients like B complex vitamins, vitamin E, healthy fats and antioxidants. Being high in protein and fi bre, they play a signifi cant role in maintaining stable blood glucose and lipid levels and are one of the best in-between snacking options. About 30 grams of nuts can provide approximately 160 to 190 calories.

PEANUT BUTTERPeanut butter brims with the goodness of healthy fats, vitamin E, fi bre and protein. An excellent source of monounsaturated fatty acids (MUFA) and oleic acid, it boosts HDL (High-Density Lipoprotein) or good cholesterol levels and lowers LDL (LowDensity Lipoprotein) or bad cholesterol levels. Being a good source of skinfriendly nutrients like vitamin E, zinc and magnesium, peanut butter helps maintain smooth and supple skin. Peanut butter also aids muscle mass build-up. A tablespoon of peanut butter provides 94 calories with 8 grams of fat and 4 grams of protein.

CHEESEIn addition to being delicious, cheese is host to a bevvy of nutrients protein, calcium, zinc, vitamin A, vitamin B12 and phosphorus. Being a rich source of calcium, cheese maintains bone health and lowers the risk of osteoporosis. The B-complex vitamins, zinc and vitamin A content in cheese assist in maintaining strong hair and healthy and glowing skin. Cheese contains casein and whey protein that help the body build muscle. A slice of cheddar cheese provides 113 calories along with 9 grams of fat and 7 grams of protein.

DARK CHOCOLATE (70% COCOA OR HIGHER)Dark chocolate improves blood fl ow, prevents the formation of blood clots and maintains a good lipid profi le thus boosting cardiovascular health. Dark chocolate contains phenylethylamine which has a positive effect on mood and cognitive health. The epicatechin and resveratrol compounds in dark chocolate possess antioxidant and anti-infl ammatory properties. With 100 grams providing 546 calories along with 31 grams of fat, dark chocolate can serve as an occasional treat.

EGGSEggs are a powerhouse of protein, zinc, vitamins A, D, B 12, phosphorus and folate. The high biological value of egg protein makes them a perfect post-workout food. Egg yolk is a source of omega-3 fats and choline which boost brain health. Additionally, it contains antioxidants like lutein and zeaxanthin which promote eye health. One large scrambled egg provides 90 calories, 6.7 grams of fat and 6.1 grams of protein.

BREAKFAST CEREALSThe combination of cereals with milk or yoghurt is the perfect way to start the day on a power-packed note with the right blend of carbohydrates, proteins and calcium. It is better to opt for dense, fi bre-rich breakfast cereals such as granola or muesli over fl aky or puffed cereals. Adding dried fruits and nuts like raisins, apricots, walnuts and almonds enhances the nutritional profi le and calorie content signifi cantly.

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TOP 7 SUPERFOODS TO GAIN WEIGHT IN A HEALTHY WAY - First India