Skip to main content

Ayurvedic Tips for Aging in our sunset years🌛

Gray hair and wrinkles can be a testimony of wisdom. But in a stressful world we often get caught up in equating our worth with productivity that could weigh on us post-retirement. Everyone, at every stage of life is a gift to the world.  That said, aging does bring preventable and costly health challenges that we need to face squarely, from heart diseases, type 2 diabetes, obesity, arthritis, dry skin, falling hair, cognitive decline, stroke and cancer. There is also the possibility of depletion, loneliness and ageism. So, how can we look after ourselves better to ensure we are physically and mentally stronger as we age? Ayurveda is a holistic mind-body science which supports people through a comprehensive approach to live a healthier life right into their sunset years. It emphasizes that  aging  ( Jara ) is a natural process just like the seasons. It does acknowledge natural degenerative changes but recommends prevention, building resilience and an anti-aging regimen through its br

Fruit Guide 🍒🍓🍍🍅🍋🍏🍎🍐🍇🍌

 

You should include a variety of fruits in your daily diet. How to choose a variety of fruits? How much should you eat in a day? Let us talk about it in this guide.

KEY RECOMMENDATIONS

  1. Variety: Include a variety of fruits. Variety is key to health and maintaining the balance of dosha and nutrients in the body. Eat at least 2-3 different fruits daily. Choose fruits from different fruit categories.
  2. Local and Seasonal: Choose fruits that are local and seasonal and widely available and grown in your country.
  3. Include Berries: Berries are essentially important. You should try to include berries in your daily fruit plate. Find your native berries if not listed in this guide.
  4. Ripe and Uncooked: Eat moderately ripe fruits, which are not processed, cooked or combined with other foods groups (except non-starchy vegetables).
  5. RECOMMENDED FRUIT SERVINGS

    You should consider your appetite, tolerance and metabolism to check how much you can eat and digest. According to the food plate principle, 25% should be fruits. It means 25% of your diet should consist of a variety of fruits.

    We also provide a reference for a recommended fruit amount according to age below.

    Standard Serving Size

    Fruit Form1 Serving Size equal to:
    Fresh Fruits150 grams
    Dried Fruits *30 grams
    Fruit Powder **30 grams

    * Dried Fruits include dried apricots, dates, prunes, figs, raisins, etc. You can take one serving of these dried fruits a day. Choose other servings from the fresh fruits.

    ** We encourage fresh fruits. Fruit powder is not recommended. However, if you need to eat for supplementation or treat a specific disease, you should not take it more than 30 grams (one serving) a day. Choose other servings from the fresh fruits.

    Daily Recommended Servings

    The following table represents the serving size for fresh fruits:

    Age Group (in years)Daily Recommended Servings
    1-21 Serving (150 g)
    2-31 ½ Serving (225 g)
    4-82 Servings (300 g)
    9-112 ½ Servings (375 g)
    12-133 Servings (450 g)
    15-184 Servings (600 g)
    19-505 Servings (750 g)
    51-705 Servings (750 g)
    70+4 Servings (600 g)
    Pregnant5 Servings (750 g)
    Lactating5 Servings (750 g)

    Whatever your diet plan – Healing Phase Diet, Stablizing Phase Diet or Preventing Phase Diet, you should take fruits as per above-recommended amount. If you follow Healing Phase Diet and Stablizing Phase Diet, you must eat fruits in the recommended amount. You can eat more than the recommended amount, but it should not be less than the recommended amount.

    Balancing Fruit Intake

    You can take fruits in the following way to balance the optimum fruit intake.

    GroupsRecommended Daily Servings
    Group 120%
    Group 230-40%
    Group 320%
    Group 420-30%

    If you cannot eat fruits from each group daily, you should balance fruits servings over the week.

    It is not mandatory to eat fruits from each fruit group daily. But it is important to eat fruits from each group every week. To simplify it, we recommend dividing fruit intake as follows and eat at two different timings of the day:

    TimingsDay 1Day 2
    10:00 AMGroup 1 FruitsGroup 2 Fruits
    4:00 PMGroup 3 FruitsGroup 4 Fruits

    FRUIT CATEGORIES

    We divide fruits into 4 major groups:

    1. Group 1: PomegranateGuava & Berries.
    2. Group 2: Pome & Stone Fruits.
    3. Group 3: Citrus Fruits.
    4. Group 4: Topical, Grapes & All Other Fruits.

    We divide fruits into 4 groups based on our food guide to include various fruits in your diet. You should try to eat at different fruits daily. We encourage eating fruits from the same group at a time (it is not mandatory).

    You should try to maintain the balance of each fruit’s group on a weekly basis. However, it is not mandatory if fruits from a specific group are not available seasonally and locally in your area.

    GROUP 1 (POMEGRANATEGUAVA & BERRIES)

    It is an essential fruit group. You should not skip it in your weekly diet. This group consists of pomegranate, guava and berries. These fruits have health-promoting benefits and maintain optimum health due to high antioxidant activities and certain phytochemicals. These fruits are good for heart, brain and overall health.

    1. Pomegranate
    2. Guava
    3. Berries
      1. Acai Berries
      2. Barberries
      3. Bilberries
      4. Blackberries
      5. Blueberries
      6. Cherries (all types)
      7. Concord Grapes
      8. Cranberries
      9. Goji Berries.
      10. Kumquats
      11. Loganberries
      12. Mulberries
      13. Raspberries (all types)
      14. Strawberries

    If you cannot find local and native berries listed above, you should check local berries to include your diet.

    GROUP 2 (POME & STONE FRUITS)

    Like berries, this group is also important. You should include various local and native fruits from this group. In group 2, Pome and stone type of fruits are included:

    Pome fruits

    1. All types of Apples.
    2. All types of Pears.
    3. Nashi (Asian pears).
    4. Quince (Cydonia oblonga).

    Stone fruits

    1. Apricots
    2. Apriums
    3. Nectarines
    4. Peaches
    5. Plums
    6. Pluots

    It is a concise list. All fruits that are considered pome and stone are included in this fruit group. You should choose fruits that are native and grown in your country.

    GROUP 3 (CITRUS FRUITS)

    You should eat at least one serving from the citrus fruits daily. If daily serving is not possible, you should keep the balance of total servings over the week.

    1. Bergamot Orange
    2. Bitter orange
    3. Citron
    4. Grapefruit
    5. Kaffir lime
    6. Key Lime
    7. Kumquat
    8. Lemon
    9. Lime
    10. Mandarins
    11. Orange
    12. Pomelo
    13. Sweet lime (Mosmi)
    14. Tangerine
    15. Yuzu

    GROUP 4 (TOPICAL, GRAPES & ALL OTHER FRUITS)

    Tropical fruits (other than listed in other groups), grapes and all other fruits that are not part of berries, pome, stone and citrus fruits are included in this fruit group.

    Tropical fruits

    1. Banana
    2. Mangoes
    3. Melons
    4. Passionfruit
    5. Pawpaw
    6. Pineapple
    7. Fresh olive
    8. Papaya
    9. Rambutan

    Grapes

    1. Green grapes
    2. Red grapes
    3. Black grapes

    Other Fruits

    1. Avocado
    2. Figs
    3. Kiwifruit (green kiwi, golden kiwi)
    4. White Sapote
    5. Lychee
    6. Logan
    7. Jackfruit
    8. Jaboticaba
    9. Sapodilla

    All Remaining Fruits

    That is not related to berries, citrus, pome, and stone fruit categories.

    CONSIDERATION

    Variety is key to health. You need to include a variety. Eating different fruits on a daily basis is not essential. But you should maintain a balance of total servings of each group every week.

    For example, you can take group 1 and 3 on day 1, but you must eat in the recommended amount. In adults, you can eat 375 grams of group 1 and 375 grams of group 3. On the second day, you can eat 375 grams of group 2 and 375 grams of group 4. By doing this, you can maintain a balance of each fruit group over two days.

    Alternatively, you can follow the guideline described under ‘Balancing Fruit Intake’ heading above choosing a percentage of each fruit group daily.

    Incompatible Combinations

    1. Avoid fruits (except tomatoes) with grains and legumes.
    2. Avoid citrus fruits with sweet fruits, melons, and vegetables.
    3. Avoid lemon with cucumber and tomatoes.
    4. Avoid melons with starchy vegetables and grains. Melons are best to eat alone.

    If you have any doubt, you can contact us. We will glad to help you.

Dr. Jagdev Singh

 https://www.ayurtimes.com/fruit-guide/

Comments

Popular posts from this blog

11 Calming Herbs to keep your Mind Balanced 💆

          Life is hard. Every day it seems like a new challenge appears to test your patience. You may not realize that chronic stress can also lead to long-term health complications. Living in a constant state of fight-or-flight tells your body to produce too much cortisol which can lead to weight gain, diabetes, mood swings, fatigue, and many other conditions. ( 1 ) While it’s important to take steps to manage stress, certain calming herbs can help strengthen your body’s stress response. Adaptogens are some of the best calming herbs because studies show they might make your body and mind more resilient to external stress. Keep in mind that adaptogens don’t work like prescription drugs for anxiety in that they kick in instantly. Instead, they need a few weeks to build up in your system before you notice the effects. When you need something in a pinch, however, other herbs and  essential oils  – like lavender oil – can ease symptoms almost instantly. 1.  LEMON BALM Lemon balm , also kn

Natural Home Remedies For Minor Burns 🔥

Natural Home remedies for Burns The use of natural remedies given below can be highly effective in managing such minor burns. These remedies are aimed at promoting healing of the damaged skin tissues and minimizing pain. Raw Potato Raw potato can be used to treat minor skin burns. It possesses soothing properties, which help in providing relief from the burning sensation caused by burns. It also acts as an anti-inflammatory agent and reduces redness and inflammation of the skin. It can also reduce the chances of having blisters. Research has proved the beneficial effect of raw potato in the management of minor burns. The histological examination of the burnt area and clinical studies made on the comparable burn wounds treated with either peel of boiled potato affixed to gauze bandages or just gauze dressings showed that the patients treated with raw potato had a faster rate of recovery from the symptoms. It was found that the usage of the potato peel dressing eliminated or reduced desi

Spring Detox Smoothie

When spring arrives, I can't help but think about cleaning up my eating habits. After all, spring detox is a thing (along with spring cleaning, which technically is a detox for your home). That's why I’m sharing with you a smoothie packed with nutrients your body will love. Drink it in the morning and you'll give your body a much-needed boost of energy to get you through the day. Ingredient Breakdown: Why Each One Matters  Before I get to the actual recipe, I'd like to shine the spotlight on each individual ingredient used in this smoothie. You'll quickly see why this is a great spring detox smoothie worth drinking. Green Tea Not only is  green tea tasty to drink on its own, but it's also full of health benefits. It's high in antioxidants and contains a large amount of catechins, polyphenolic compounds that are thought to exert numerous protective effects, especially for your heart. Green tea is great for your cardiovascular system and