If any person works out or does gym, running or any physical exercise to maintain his fitness, then he has to take the help of many types of food or natural supplements to maintain his energy. The most eaten fruit among these is banana. Because it gives instant energy, does not feel heavy and provides essential nutrients to the body.

Banana contains all the energy enhancing elements, which include carbohydrates, potassium and natural sugar. It is considered a great food both before and after workout. Eating this provides energy to the body. For some people, banana works as fuel before workout, while for many people it works as recovery food after workout.

Why is it beneficial to consume banana before workout

When a person works out or exercises regularly, he should consume bananas to increase his strength and maintain abundance of energy in the body. It is considered best to eat banana 30–50 minutes before starting the workout. This increases the intensity and capacity of your exercise and the person is able to exercise with full enthusiasm. Nutrients like glucose, fructose, potassium and fiber present in banana are essential for the health of the body. It relieves muscle cramps and increases stamina.

Why is banana important after workout

If you have done heavy training or workout then banana is the most effective post workout food for recovery of your muscles. Banana is rich in fiber which gives instant energy after workout. It helps in muscle recovery by providing necessary carbs to the body. If you feel pain in your bones after workout, then due to the magnesium and potassium present in banana, that pain reduces. And if there is swelling in the body during workout, it also reduces it quickly.

Combination of banana and protein after workout

Banana is rich in carbohydrates. If you consume banana and pineapple after workout, it helps the body to absorb protein better. Protein helps in faster muscle recovery and makes the body stronger.

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vitamins D Nowadays, health and wellness has become a part of almost every discussion. It is advertised as an almost miraculous supplement on social media and many health pages. It is considered very important for bone strength, immune system strength and hormone balance, but does everyone need to take it? Experts say that taking excessive Vitamin D supplements can also cause serious harm to the body. In such a situation, let us tell you today what dangerous side effects it can cause if you take Vitamin D supplements without testing.

Vitamin D supplement just needed or trending

Many times people start taking Vitamin D pills without testing as if it will magically improve their health. But the reality is that its requirement is different for every person. The easiest way to know its level is blood test. Taking pills without testing can be dangerous for your body. At the same time, excessive amounts of Vitamin D can lead to calcium build up in the body. This problem can affect the arteries and kidneys. Sometimes this can also lead to serious problems like heart attack or kidney stones. This is the reason why taking supplements without testing is not considered safe.

How to take vitamin D supplements safely

Vitamin D supplements alone do not work. with taking it magnesium And Vitamin K2 It is necessary to take. magnesium Activates it. Whereas Vitamin K2 calcium Transports it to the bones and does not allow it to accumulate in the arteries.

Steps to take Vitamin D supplements

• First understand your needs- Before taking Vitamin D supplements, try to understand whether your body really needs it or not.
• Get a blood test done- Before starting Vitamin D supplement, get a blood test done. This will ensure whether your level is low or normal.
• Optimize dosage and timing- Everyone’s body is different, so the right amount and timing of vitamin D supplements is important.
• Take advice from experts- Regarding taking Vitamin D supplements, you should take advice from experts instead of social media or trading posts. Taking Vitamin D supplements as per the advice of experts will be more beneficial for you.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Looking at the plate of people living in cities, it seems that there is no shortage in eating and drinking. Various fruits, vegetables, grains and protein-rich foods are available in the market. Despite this, the figures of research on the nutrition of urban people tell a different story. According to the National Institute of Nutrition, 73% of people in urban India are struggling with protein deficiency.

People in cities have good income and many types of food facilities, yet their diet is not balanced. Experts tell that the problem is not only in the amount of food but what people are eating. People in cities are attracted to fashionable and trading foods, but their nutrition and quality are often not enough.

Lack of nutrition and its effect

Not only protein but lack of many other nutrients is also considered common in urban diet. Iron and vitamin B12 deficiency is common among urban people. Especially in vegetarian and vegan people, there is this deficiency, which affects the level of energy and has an effect on health. Apart from this, vitamin D deficiency is also found in high amounts in urban people, because most people get out less, which gives them less sunlight. This affects their bones and immune system. Lack of urban 3 fatty acids is also considered common among urban people due to high eating fish and excessive food. According to the report, about 56.4% of people in India are taking unbalanced diet.

How to complete nutrition gap?

Experts ask to adopt many things to meet the lack of nutrition in urban diet. For example, by consuming protein supplements, the health of muscles and adequate protein can be met. Apart from this, the nutrition gap in the diet can be reduced through vitamins and mineral supplements. At the same time, the deficiency of iron and vitamin B12 can be completed from multiwitamin supplements. Vitamin D and B12 supplements are very important for vegetarian and vegan people.

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Toxic supplements for liver : Nowadays people are taking various supplements in the name of fitness, weight loss and increasing immunity. Vitamins, protein powder and herbal supplements are available in most of the house going to gym or healthy about health. But do you know that many of these supplements can damage the liver even in a little overdose.

Actually, our liver is the detox powerhouse of the body. Whatever we eat and drink, it filters it. Therefore, when you take more quantity of some beneficial supplements, it starts harming this organ. Let us know which are such supplements, whose overdose is very important to avoid …

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1. Vitamin A

Vitamin A is the necessary and beneficial supplements for health, but its high dose can cause fatty liver and liver failure. Therefore, vitamin A should be taken only on the advice of a doctor.

2. Vitamin B3

Niacin is often used to control cholesterol levels, but its overdose can put pressure on your liver, especially more than 500 mg daily. This can increase liver enzymes, hepatitis and liver failure in severe cases.

3. Vitamin D

Vitamin D is very important for our bones and brain, but taking it in excess is not good for liver at all. This causes calcium imbalance. Do not take it more than 1000–2000 IU, until the doctor advises.

4. Green tea

Green tea is also very beneficial for health. Catechins present in it can cause liver toxicity in overdose. It should not be taken in high amounts as herbal.

5. Iron supplements

Excess of iron in the body can be deposited in liver and toxic. Therefore, it should not be taken in large quantities. Before taking it, take a blood test on the advice of a doctor.

6. Excess of aloe vera

Aloe vera is healthy but its intake can cause problems especially in excess or whole leaf extract. Some compounds in Aloe may be toxic for liver. Studies on animals have also been found to be related to cancer. Therefore, consume it only in limited quantity.

Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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