Health Facts by Dr Pasindu

The Modern Food Pyramid: A Complete Guide to Balanced Nutrition for Optimal Health   Image by Health facts by dr Pasindu Understanding the Food Pyramid   The food pyramid serves as a visual guide to help individuals make informed choices about their daily nutrition. Developed by nutrition experts, this pyramid illustrates the ideal proportions of different food groups needed for a healthy, balanced diet.  In our modern era where chronic diseases like diabetes, heart conditions, and obesity are prevalent, understanding and applying the food pyramid principles becomes increasingly crucial for maintaining wellness.   The Evolution of the Food Pyramid   Originally featuring four basic food groups, the food pyramid was redesigned in 2005 by the U.S. Department of Agriculture (USDA) to reflect current nutritional science.  The updated version contains five main tiers with an additional separate section at the top, providing more detailed guidance about food group...

Vitamin B12 Deficiency: Causes, Symptoms, and Effective Treatments Image by  Daniel Friesenecker  from  Pixabay What Is Vitamin B12 and Why Is It Important? Vitamin B12, also known as cobalamin, is a water-soluble vitamin essential for DNA synthesis, red blood cell formation, and nerve function.  A deficiency can lead to serious health complications, including anemia, nerve damage, and cognitive decline. Since the body cannot produce B12 on its own, it must be obtained through diet or supplements.   Key Causes of Vitamin B12 Deficiency 1. Lack of Intrinsic Factor (Pernicious Anemia)   Intrinsic factor, a protein made in the stomach, is necessary for B12 absorption. When the body doesn’t produce enough, it leads to pernicious anemia, a major cause of B12 deficiency.   2. Digestive Disorders and Surgeries Conditions like Crohn’s disease, celiac disease, or surgeries involving the stomach (gastrectomy) or small intestine can impair B12 absorption.   ...

Gluten-Free Diet: The Essential Guide for Managing Celiac Disease and Gluten Sensitivity Photo by Antoni Shkraba Studio: What Is Gluten and Who Needs to Avoid It? Gluten is a protein found in wheat, barley, rye, and some oats. For most people, it’s harmless, but for those with celiac disease or gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine.   When someone with celiac disease eats gluten:   ✔ The immune system attacks the intestinal villi (tiny finger-like projections that absorb nutrients).   ✔ Over time, this leads to malabsorption, nutrient deficiencies, and digestive distress. ✔ If untreated, it can cause anemia, osteoporosis, neurological issues, and even intestinal cancer.   Common Symptoms of Gluten Sensitivity & Celiac Disease If you experience these symptoms after eating gluten, you may need a gluten-free diet:   Digestive Issues - Chronic diarrhoea or constipation - Bloating, gas, and stomach p...

King Coconut Water: The Ultimate Tropical Superfood for Hydration and Health Photo by Health facts by Dr Pasindu What Is King Coconut? King coconut, scientifically known as Cocos nucifera var. aurantiaca, is a golden-orange variety of coconut native to Sri Lanka.  Locally called "Thambili," this tropical treasure has been used in Ayurvedic medicine for centuries. Unlike regular green coconuts, king coconuts are primarily grown for their sweet, refreshing water rather than their flesh.   In Sri Lanka, these nutrient-packed fruits are carefully harvested from tall palm trees and sold fresh along roadsides.  While Indonesia has its own variety, the Sri Lankan king coconut is renowned for its superior taste and nutritional profile.   Nutritional Powerhouse: What Makes King Coconut Water Special? King coconut water is a natural electrolyte-rich drink packed with essential nutrients, including:   - Vitamins : B-complex (including B12) and vitamin E   - Minerals ...

Low Glycemic Index Diet: The Ultimate Guide to Better Blood Sugar Control and Weight Loss Photo by Markus Winkler: What Is the Glycemic Index (GI)? The glycemic index (GI) is a ranking system (0-100) that measures how quickly carbohydrates in food raise blood sugar levels.  Foods are categorised as:   - Low GI (55 or less) : Slow digestion, gradual glucose release (e.g., most fruits, vegetables, legumes, whole grains)   - Medium GI (56-69) : Moderate blood sugar impact (e.g., sweet potatoes, corn, basmati rice)   - High GI (70+) : Rapid blood sugar spikes (e.g., white bread, sugary cereals, pastries)   When you eat high-GI foods, your pancreas releases insulin quickly to manage the glucose surge.  Over time, this can lead to insulin resistance, weight gain, and type 2 diabetes. A low-GI diet helps stabilise blood sugar, reducing these risks.   Top 5 Benefits of a Low Glycemic Index Diet 1. Better Diabetes Management Leading diabetes organizations rec...

Omega-3 Fatty Acids: The Essential Health Benefits and Best Food Sources  Photo by Hilal Yakar: What Are Omega-3 Fatty Acids? Omega-3 fatty acids are a crucial type of polyunsaturated fat that play a vital role in maintaining overall health. These essential fats consist of long carbon chains, with three main types being the focus of scientific research:   1. Alpha-linolenic acid (ALA) – Found primarily in plant-based foods   2. Eicosapentaenoic acid (EPA) – Mostly found in marine sources   3. Docosahexaenoic acid (DHA) – Critical for brain and eye health   ALA is considered an essential fatty acid because the body cannot produce it. Hence, it must be obtained through diet.  While the liver can convert small amounts of ALA into EPA and DHA, this process is inefficient. Therefore, consuming EPA and DHA directly from food or supplements is the best way to ensure adequate intake.   Best Food Sources of Omega-3s - Plant-based sources (ALA) : Flaxseeds, chia...

Top Antioxidant-Rich Foods for Better Health: Boost Immunity & Slow Aging Photo by Jane T D.: What Are Antioxidants and Why Are They Important?  Antioxidants are powerful compounds that play a crucial role in maintaining optimal health.  When our bodies metabolise oxygen, they produce unstable molecules called free radicals, which can damage cells, DNA, and proteins through oxidative stress. Over time, excessive oxidative stress can lead to chronic diseases like heart disease, liver disorders, cancer, and accelerated aging. Fortunately, antioxidants neutralise these harmful free radicals, protecting our cells and promoting overall well-being.  They are found in various nutrient-rich foods, including vitamins (A, C, E), minerals (zinc, copper, manganese), and plant-based compounds like flavonoids and carotenoids.   Best Antioxidant-Rich Foods for a Healthier Life A diet rich in antioxidant foods can help combat oxidative stress and enhance immunity. Here are the ...