Diet is considering the meals containing a variety of foodstuffs instead of secluded food or nutrients. Intake of meals has accountability for complex interactions between nutrients and non-nutrients. 

Why have plant-based food recommendations become highlighted?

Plant-based diet plans usually uplift whole, plant-based foods and dissuade refined and processed foods, meats, eggs, and even dairy products. Plant-based diets are considered a regimen in many folk medicinal practices may due to their contribution to the risk reduction of some chronic conditions like cardiovascular diseases by promoting lower BMI, cholesterol levels, blood pressure, and HbA1C.

The consumption of a plant-based diet may also decrease the number of prescribed medications required to treat chronic medical conditions and reduce the incidence rate of ischemic heart disease and related mortality rates. Currently, many naturopathy doctors recommend a plant-based diet to their patients, primarily those with high blood pressure, cardiovascular disease, diabetes, or obesity. A plant-based diet has a chemo-preventive role in cancer development. 

A healthy plant-based diet highlights nutrient-dense plant foods and subsequently decreases the intake of processed foods, oil, and animal-based foods (including dairy products, animal fats, and eggs). It encourages having plenty of fruits, raw or cooked vegetables, beans, whole grains, peas, legumes, lentils, soybeans, seeds, and nuts with low-fat content. 

Different diet plans have already been established that limit or omit animal-based food items. But lack of a clear idea of these diet specifications often creates confusion among users. NitaNaturale has published this article to provide a transitory summary of distinctive diets that limit animal products. Multiple research findings agree that a plant-based diet has substantial health benefits. 

What are the different types of plant-based diets?

The terms vegetarian and vegan are often used interchangeably for describing a plant-based diet. Both vegetarian and vegan diets have ethical or religious explanations that may or may not justify their health benefits. It is necessary to differentiate different plant-based diet plans by precisely defining them. Various plant-based diets are distinct because of the variety of compositions that also explains their health value.

• Vegan (or total vegetarian): Eliminates all animal foodstuffs, particularly meat, poultry, eggs, seafood, and dairy products. This diet plan does not restrict to intake of whole foods or limit fat or refined grains.
• Raw food vegan: Same elimination as veganism and the rejection of all foodstuffs prepared at temperatures more than 118°F.
• Lacto-vegetarian Eliminates meat, poultry, eggs, and seafood but includes dairy products.
• Ovo-vegetarian Eliminates meat, poultry, seafood, and milk products but includes eggs.
• Lacto-Ovo vegetarian: Eliminates meat, poultry, and seafood and includes dairy products and eggs.
• Mediterranean: maximum inclusion of whole foods obtained from different plant sources and extensive use of fatty fish and olive oil with limited intake of dairy products, eggs, chicken, and red meat once or twice per month. This diet plant recognizes Omega-3 fatty acids-containing foods.
• Whole foods, plant-based, low-fat: Includes plant foods in their whole form, especially fruits, vegetables, seeds, legumes, and nuts (in lesser amounts). Animal foods are restricted with limited use of fat to obtain ultimate health assistance from this diet. 

Healthy diet tips with multiple alternative options

It is essential to maintain the required calorie level. The appropriate calorie varies from individual to individual. The various factors which interfere with the calorie requirement are age, physical activity, and body weight. The required calorie can be maintained by proper consumption of mixed nutrients and should avoid fulfilling the calorie by taking a few high-calorie foods and beverages. These types of food habits do not provide adequate nutrients. They are usually the source of saturated fats, trans fats, triglycerides, or high glycemic index that increase the risk factors for several chronic diseases. For reference, Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard School of Public Health acknowledged that diet has undoubtedly provided an impact on cardiovascular disease. The following dietary recommendations are preventive measures against various plaque-forming diseases like cardiac disorders, diabetes, obesity, cancer, and dementia.

1. Avoidance of simple carbohydrates which have a high glycemic index is essential to prevent the raising of blood sugar levels. Refined grain products such as white bread, pasta, wheat flour, and white rice are examples of simple carbs with high GI. Marked reduction is necessary for sugar and potato-rich foods. Replacement of simple carbohydrate products with complex carbohydrates like whole-grain foods, beans, and nuts is a smart step towards a healthy diet. Whole-grain foods can raise glucose levels very slowly because of the following interconnected reasons:
   • metabolism takes time
   • accelerated insulin secretion is not required
   • the scope of insulin resistance is limited
   • over activity of the pancreas is not required
   • Prevent the damage in the beta cells from where the insulin is secreted 
   • All these limit type 2 diabetes and dyslipidemia. 
2. Reduction or elimination of animal fat consumption specifically beef, pork, and lamb from the diet is another good diet tip. But if anybody cannot follow this rigidity, partial avoidance of red meat (maximum cuts required for pork products) is emphasized. Take necessary precautions during the preparation of the animal products like backed and boiled products must be chosen to avoid much consumption of saturated and trans-fats. 
3. Strict avoidance of hydrogenated or partially hydrogenated vegetable oil is encouraged. These are one of the prime sources of trans fatty acids. One of the steps to avoid partially hydrogenated vegetable oil is to avert the taking of commercially available packed food items and margarine. Use an adequate amount of olive oil, peanut oil, and canola oil. They are the chief source of monounsaturated and polyunsaturated fats. 
4. Add an abundant amount of fruits and vegetables to your daily diet plan. Expert nutritionists praise 6 to 9 servings of fruits and/or vegetables daily.
5. Highly recommended protein and complex carbohydrates are bean curd products such as tofu.
6. Try to be a pescatarian/vegetarian as possible.
7. Animal-food lovers can use seafood as an alternative source of animal products in their diet. Particularly oily fish from northern oceans, for example, salmon, mackerel, tuna, sardines, anchovies, and Alaskan halibut are healthy options. Many animal-food lovers prefer seafood over red and white meat. White meat from chicken and turkey is also a better option than red meat (beef, lamb, and pork) and dark meat from chicken and turkey. Shellfish contain a cholesterol-like substance that does not have much determinantal impact on blood cholesterol. But the amount of saturated animal fat in the diet raises ‘bad’ low-density lipoprotein cholesterol levels in the blood.

Finally, we should be a firm advocate for daily exercise that has enough scientific back-up to improve cardiovascular health. Individuals should exercise for more than 40 minutes per day. Walking, jogging, swimming, and rowing are ideal aerobic exercises with multiple health benefits. Some weight training is also a good idea and can be performed two to three times per week for approximately 30 minutes. If you are not someone who exercises habitually, it would be prudent to consult a physician and a trainer before initiating an exercise program. 

Acne

Aloe vera has an anti-acne effect and is clinically used to treat acne vulgaris. [1] The application of aloe vera clears acne and associated spot marks. Clinical experts recommend aloe vera also to other skin problems like skin allergy, spot marks, and skin blemishes treatment to get clearer skin. [3] 

Sunburn

The mucilaginous gel obtained from Aloe vera leaves is an effective treatment for sunburn. The effectiveness of Aloe vera gel has evidentially proven to cure sunburn. [4] Aloe vera gel application can reduce burning sensation and inflammation, relieve pain, and speed up wound healing at the skin burn. Aloe vera gel is an effective remedy for sunburn and effective in mild burn treatment. [3]

Moisturizer

Moisturizer is an integral part of our regular skincare regimen. Aloe vera improves skin hydration and is considered an excellent skin Moisturizer. [3] A human trial result found that aloe vera topically applied for two weeks could increase the moisture content of the outer layer (stratum corneum) of the skin surface. Experts recommend that individuals with dry skin can also apply freeze-dried Aloe vera extract for better results. [5]

Anti-aging

Skin wrinkle is a prominent symptom of skin aging and occurs due to loss of skin hydration. Aloe vera helps to retain moisture content on the skin layers. Aloe vera containing different anti-wrinkle skin creams is available on the market. [3] This herb also effectively alters the collagen content by increasing collagen production to hold skin integrity.[6] Altogether these mechanisms can prevent skin aging and associated symptoms.

Wound healing

Aloe vera works excellently in wound healing. Aloe vera promotes wound healing by following three mechanisms of action. Aloe vera acts as an inhibitor of thromboxane. The release of thromboxane delays the wound healing process. Aloe vera also accelerates the wound healing process and reduces inflammation due to its anti-inflammatory effect. This herb inhibits inflammatory mediators like interleukins release and reduces TNF alpha levels and leukocyte adhesion. Aloe vera contains magnesium lactate, which blocks histamine production to stop itching and skin irritation. Aloe vera promotes cytokines synthesis and boosts immunity. [6]

Skin disorders

Aloe vera juice and extract are effective for psoriasis, eczema, seborrheic dermatitis, and wart treatment. Many dermatologists prescribe Aloe vera containing cosmeceuticals to reduce skin rash pads. [3] Aloe vera has antiseptic, antibacterial, and antifungal properties. The antifungal property of Aloe vera is effective against Candida albicans. The antibacterial properties of Aloe vera are also effective against many bacteria, such as Pseudomonas aeruginosa, Streptococcus pyogenes, and Streptococcus faecalis. [7]

Hair health

Both antibacterial and antifungal properties of aloe vera prevent dandruff growth on the scalp. Fungal infection-induced alopecia can also be treatable with the aloe vera plant. [2] Aloe vera gel is also recommended for hair loss treatment. Traditionally, scalp massage with Aloe vera juice mixture with wheat germ oil and coconut milk helps hair re-growth. [3]

Genital disorders

Aloe vera fresh juice is a home remedy for vaginal infections. A human trial result also reported that male genital herpes might be effectively treated with Aloe vera containing hydrophilic cream. [3]

Antiviral effect

Aloe vera has antiviral properties which effectively kill different viruses, such as Herpes simplex virus type 1 and type 2, Varicella zoster virus, pseudorabies virus, and influenza virus. Anthraquinones present in aloe vera leaves, rook, and bark have virucidal activity against both DNA- and RNA-containing enveloped viruses. [7]

Aloe vera also protects our internal organs by increasing white blood cells or macrophages and T cells to modulate immunity. It has potent antioxidant properties because vitamins A, C and E are present in this herb that neutralizes free radicals. Thus it reduces the progression of cancer. [7] Aloe vera juice ingestion often controls blood sugar in diabetic patients. [3] Anthraquinones in Aloe vera gel regulates intestinal peristalsis movement and act as a laxative by increasing intestinal water content that treats constipation. [7] Experts also recommended Aloe vera because of multiple therapeutic potentials like anti-tumor, anticancer, and HIV treatment activities. Heart health benefits can also obtain with Aloe vera juice intake. This herbal remedy can control blood pressure, the accumulation of fats in the blood vessels that prevents blood coagulation within the blood vessels. Thus, Aloe vera normalizes blood circulation within the heart and other organ systems.[3] However, all these benefits are not clinically proven. Different search engines, databases, and trial registries provide these data. [6]

Contraindication

Individuals with aloin hypersensitivity history or who tend to have an allergic reaction should avoid Aloe vera. Aloin is a type of anthraquinone. Pregnant women and lactating mothers should not take Aloe vera, though no evidential genotoxic effect has been proven. [4]

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/
2. https://www.hindawi.com/journals/bmri/2015/714216/
3. http://www.jocpr.com/articles/aloe-vera–a-potential-herb-and-its-medicinal-importance.pdf
4. https://www.naturalmedicinejournal.com/journal/2012-09/aloe-vera-gel-research-review
5. https://pubmed.ncbi.nlm.nih.gov/17026654/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6330525/
7. https://www.hindawi.com/journals/jds/2014/210463/

Is healthy eating sufficient to keep ourselves healthy? It is a very common thought that nutritious foods are healthy. Sometimes, we ignore or forget about cleanliness. Food hygiene or clean eating habit is also a concern to keep ourselves healthy. Both healthy eating and clean eating habits are equally important for utmost health. NitaNaturale gives a brief discussion about healthy eating and clean eating and then continues the discussion on the difference between them. 

What is healthy eating? How do we obtain a healthy eating process?

Understanding the serving size, calorie intake, and calories obtained from the fat content are necessary to understand healthy eating. The calorie requirement varies from individual to individual. In general, the required percent of Daily Value (DV) for particular nutrients is calculated based on a 2000 calorie value. The DV of certain nutrients is less in healthy eating requirements, such as saturated fat, trans-fat, cholesterol, sodium, total carbohydrate, etc. But dietary fibers, vitamins, and protein content have a higher percentage of DV. Less than 5% DV is termed a low nutritional composition and more than 20% DV is considered a high nutritional composition for a particular nutrient. [1] 

Some of the following ingredients provide different health benefits and require adding in healthy eating practices:

• Different natural food sources like whole-grain foods such as oatmeal, brown rice, wheat bran, cereals, fruits & vegetables, nuts & seeds, beans, and peas are the primary sources of dietary fibers. The inclusions of dietary fibers regulate blood glucose level and prevent constipation. Dietary fibers also decrease cardiovascular risk,
• Calcium is an essential mineral for bone health. Almonds, rice, coconut, sea-fish (like salmon and sardines), dairy products, soymilk, fortified cereals, tofu, fruits, and green vegetables (like kale, turnip greens, spinach, and broccoli) are different natural sources of calcium. The deficiency of calcium causes osteoporosis. 
• Vitamin D is essential for calcium absorption in our physiological system. The deficiency of vitamin D is indirectly responsible for calcium deficiency. Different natural food items like eggs, fish, fish liver oil, fortified foods, and soy beverages are good sources of vitamin D. 
• Iron is another essential mineral for blood health. Iron is present in the hemoglobin structure. Hemoglobin is the primary structural moiety of red blood cells that assists in oxygen transportation. The deficiency of iron causes anemia. Dark green leafy vegetables, whole grain cereals, resins, meat, and poultry are rich sources of iron. 
• Vitamin C is essential for the proper absorption of iron. Citrus fruits, tomato, broccoli, kiwi fruit, sprouts are different varieties of healthy foods that contain an abundant amount of vitamin C naturally. [2]

Experts recommend planning your healthy diet in such a way that 100% DV can be obtained from the above-mentioned nutrients on most days of the year. 

Healthy eating practice always prefers limited use of salt, sugar, saturated fat, trans fat, and cholesterol. These food ingredients enhance the risk of cardiac disorders, diabetes, and cancer by increasing the risk of hypertension, metabolic disorders, incorrect hormonal secretion, free radical formation, etc. 

Certain action plan for healthy eating is as follows:

• Consume colorful fresh fruits and vegetables, whole grains, low-fat or fat-free dairy products, and intake a variety of protein-containing food (preferably more amount of plant-based proteins, such as beans, peas, soy products, etc.). 
• Avoid consuming processed food items 
• Try more backed, grilled, and boiled foods instead of fried them to reduce fat intake.
• Liquid oils like olive oil and canola oil are healthier than solid fats like butter.
• Limited use of packed food items 
• Rinse canned fish products before eating. [1]

What is clean eating? Why is it important? How can we obtain a clean eating process?

Clean eating is based on food hygiene that ensures the safety of food from production to consumption. Clean eating is not only restricted to food preparation and eating habits, but it includes harvesting, processing, storage, distribution, and transportation also. [3] Different bacterial growths such as Salmonella, Escherichia coli, and Cyclospora in food items cause food poisoning. Besides these, Bacillus cereus, Clostridium botulinum, Cryptosporidium, Hepatitis A, 

Listeria monocytogenes, Shigella, Staphylococcus aureus, and Vibrio vulnificus are common micro-organism that causes different food-borne diseases with multiple symptomatic features. [4] Untreated conditions or ignorance of these infections can provide a fatal outcome. 

Children, the elderly population, and pregnant women are vulnerable to foodborne infections. A clean eating habit is essential to avoid such infections induced by contaminated food. 

Following are some general tips to obtain a clean eating process at home:

• Hand cleaning and surface cleaning are the most important parameters in clean eating habits. Experts always suggest using soapy water for handwashing. Chopping boards and food counter shelves are the surfaces that need washing and mopping for maintaining cleanliness. Wash hand towel and mopping cloth need to wash regularly with hot water. Properly scrub all the kitchen area and sink with detergent and a brush.
• Raw meat, fish, seafood, and poultry items are susceptible to microbial growth. Store them separately from other food items. Refrigerate them at in properly maintained temperature. Wash properly the plate or bowl in which raw meat, fish, or poultry items are stored before reusing them. 
• Cover the food items properly. 
• Safe internal temperature is essential during cooking and can be measured through a food thermometer. Leftover food items, egg dishes, poultry items, and ground meat require the highest temperature than other food ingredients. 
• Perishable food items, including fruits, and cooked food require freezing within 2 hours of preparation and purchase. The temperature needs to be properly maintained. The freezer temperature requires to be set at 00 F or less. Whereas 400F or less need to maintain in the refrigerator compartment. 
• Safe deforestation process is also required to follow can be possible by keeping the frozen food items in the refrigerator, adding cold water, or microwaving them. Never defrost at room temperature. [5]

The above-mentioned tips are only for household purposes. The food industry also has some responsibility in clean eating practices before it comes to our kitchen. Food industries need to take care of food handling by following all the food safety-related laws. 

What is the difference between healthy eating and clean eating? 

• Healthy eating promotes health and prevents different chronic diseases by providing essential nutrients. Essential nutrients regulate normal physiological functioning, such as hormonal secretion, metabolic process, cellular protein synthesis, cellular energy distribution, free radicals formations, bowel movement and strengthen our immune system to fight against diseases. But clean eating is a process through which we can prevent the entrance of harmful foreign bodies and/or particles into our body compartments. 
• Healthy eating mainly prevents non-infectious diseases, whereas clean eating prevents food born infectious diseases.
• Ignorance of healthy eating practices mainly provides long-term health hazards and the progression of chronic diseases with slow onset of symptoms. But ignorance of clean eating practices provides a quick reaction that provides a sudden outbreak that leads to a fast health hazard. In most cases, infections linked with unhygienic food practices are usually short-term. The outcome of ignorance of both eating habits can lead to serious morbidity and premature mortality.
• Healthy eating habit depends on the biological process, whereas clean eating habit depends on the mechanical process.

References

1. https://www.fda.gov/downloads/Food/ResourcesForYou/HealthCareProfessionals/UCM497015.pdf
2. https://www.fda.gov/downloads/Food/ResourcesForYou/HealthCareProfessionals/UCM507495.pdf
3. http://www.who.int/foodsafety/areas_work/food-hygiene/en/
4. https://www.fda.gov/Food/FoodborneIllnessContaminants/FoodborneIllnessesNeedToKnow/default.htm
5. https://www.fda.gov/downloads/Food/ResourcesForYou/HealthCareProfessionals/UCM577498.pdf