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We all know that vitamin D is associated with bone health. How many are aware that vitamin K is also associated with bone health? It is true that vitamin K would strengthen the bones in us.  This vitamin K also plays its part in blood clotting also. It is worthy to note that vitamin K is a fat soluble vitamin that is very much needed for our health to be normal. Vitamin K is present in forms like phylloquinone present in green leafy vegetables and menaquinones produced by gut bacteria. Dosage for vitamin K: It must be noted that adult persons would need 120 micrograms (for males) and 90mcg (for females) of vitamin K per day. This vitamin could b got through oral supplements, injections or drops etc Intake of kale: It is noteworthy that one cup of kale contains 1062 micrograms of vitamin K. Therefore, one bowl of kale salad is adequate for daily requirements of this vitamin. Intake of spinach: One cup of spinach has about 888 micrograms of vitamin K. Hence, it is needed to consume spinach for the sake of vitamin K. Moreover, intake of spinach would also help in heart health, better vision etc. Intake of Brussel sprouts: It must be taken into note that one cup of Brussel sprouts would have 155.8mcg of vitamin K. There are also other benefits of this vegetable like improved immunity, better blood sugar control, good for digestion etc. Intake of broccoli: Not only fibres and proteins are present in broccoli but also vitamin K. Information is that one cup of broccoli would have 220 mcg of the nutrient. Intake of edamame: Prepared with immature soybeans in their pods is edamame or a dish in East Asia.  Point is that one cup of edamame contains 37.1mcg of vitamin K. This edamame also has other benefits like weight loss, heart health, bone health etc. Intake of soybeans: Not many of us would be aware of the fact that soybeans are the highest sources s of vitamin K2. Point is that 3.5ounces of soybeans would have 1000mcg of vitamin K. It is known that soybeans intake would also help in cancer prevention plus better heart health, better blood sugar control etc. Intake of prunes: One cup of prunes or dried plums contains 60mcg of vitamin K. There are also other benefits of prunes like improved blood sugar control, improved BP, boost heart health etc. Intake of olive oil: Best cooking oil that has vitamin k in it is olive oil. Information is that one tablespoon of olive oil would have 8mcg of vitamin K. There are many advantages of olive oil such as improved digestion, heart health, controlled BP etc. Intake of cheese: One serving or half ounce of cheddar cheese would have 4mcg of vitamin K in them. Truth is that 1.5 ounces of mozzarella would have 2mcg of vitamin K. Intake of cheese would also improve our bone health, dental health, Gut health, weight management etc. Vitamin K deficiency: If a person does not have enough vitamin K, then he or she is said to be vitamin K deficient. They would show symptoms like easy bruising, prolonged bleeding, bleeding from nose, blood in urine, heavy menstrual bleeding, small blood clot under nails etc.

Do you get harmless but frustrating hiccups often? An involuntary spasm of the diaphragm (a large muscle that separates abdomen and chest) is termed as hiccups. It must be noted that sudden closure of glottis could lead to hiccups and this is often revealed by a gulping sound. There are some common reasons for getting hiccups and these are Daily habits: It must be taken into note that by eating fast or overeating or eating spicy foods our diaphragm would get irritated. This can lead to hiccups. Sudden changes in temperature: We can get hiccups if we suddenly change from hot teat to chilled water. The nerves linked to diaphragm would get stimulated by this. This can lead to spasms. Excitement & stress: Our nervous system can get over-stimulated when w e feel anxious, stressed or even in excitement etc. This can lead to hiccups in us. Metabolic issues: There are also possibilities of getting chronic hiccups due to kidney disease or dye to electrolyte imbalance etc. Medical conditions: There are chances of getting chronic hiccups when we have GI disorders, injury to nerves, strokes, encephalitis etc. Lung conditions like pulmonary embolism pneumonia etc can also cause chronic hiccups. Length of hiccups: It is worthy to note that most hiccups would be there for some minutes. No treatment is needed for this. Sometimes, hiccups would be present in us for hours or even days tighter. This is serious and must be treated without fail. In such a situation, it is necessary to visit a gastroenterologist or a doctor compulsorily. Home remedies for hiccups: By holding breath: In the first step, we must inhale deeply and next we must hold the breath for 10 to 20 seconds. By this, carbon dioxide would get increased in the lungs and diaphragm would get relaxed. Hiccups would not be there By sipping cold water slowly: Vagus nerve would get stimulated by sipping cold water slowly. This would further cause the diaphragm to relax. By pulling knees to chest and leaning forward: Diaphragm would get relaxed by pulling knees towards the chest. This would stop hiccups. By gargling with ice water: Nerves in the throat would get stimulated by doing this. This would disrupt the hiccup cycle. By biting a lemon: Taste receptors would get activated due to sourness of the lemon and this would stop hiccups from coming. By eating peanut butter: Not many would know that eating peanut butter can also stop hiccups from happening. Truth is that sticky texture would make us focus on swallowing. Breathing would get altered. By gentle burping etc: When we swallow air, we could get hiccups. We could get relief by releasing the air. Therefore, this is also an important and effective remedy.  

Cravings for all kinds of foods are common during the pregnancy stage. Hormone base changes, increased nutritional requirements etc could cause the food cravings in the pregnant mothers. Pregnancy is a very important stage in the lives of a woman and during pregnancy she must not eat all kinds of foods.  Bitter fact is that there are some foods that could be harmful for her health. These below mentioned foods must be avoided by pregnant mothers. The foods are Avoid high mercury fishes: It is worthy to note here that fishes like mackerel, tune etc would accumulate mercury in them and consuming these fishes would be risky for a pregnant mother. If a pregnant mother consumes these types of fishes then it could impair the foetal brain development. There would be more chances of cerebral palsy and cognitive delays in the newborns. Please be careful. Avoid uncooked meat, poultry, eggs etc: Pregnant women could get listeriosis if she eats uncooked or raw meat, poultry foods, eggs etc. Listeria bacteria could lead to miscarriage in pregnant women. There are chances of stillbirth and newborn infections even without symptoms in the mother. It is worthy to note that undercooked eggs would have Salmonella that could infect the foetus and lead to meningitis and sepsis etc. Avoid unpasteurised milk, juice etc: Point is that raw milk could have Salmonella, Listeria etc and these bacteria could cause miscarriage or other serious problems in newborns. Therefore, the pregnant woman must drink only juices and dairy labelled pasteurised. Avoid unwashed produce and raw sprout etc: Bacteria E. coli could grow on the sprouts as sprouts are often found growing in humid and warm conditions. If a pregnant mother consumes these sprouts, then she could get pregnancy loss and neonatal infections etc due to E.Coli and Listeria from unwashed sprouts. It is necessary to wash sprouts thoroughly with water and cook them before consuming them. Avoid herbal teas also: In the early pregnancy, drinking herbal teas could be unsafe. Few examples of herb based teas are nettle, alfalfa etc. Point is that pregnant mothers can drink these herbal teas in moderate amounts but not in excess amounts.  Concentrated homemade infusions must not be consumed unless it is approved by the provider. Truth is that these herbal teas can lead to menenstrual bleeding, miscarriage, birth defects etc. Avoid excess caffeine: It is said that excess intake of caffeine could cross the baby. It is better to consult the doctor before drinking caffeine based drinks. It must be noted that excess intake of caffeine by pregnant mothers could cause miscarriage plus other complications in them. So, please be careful.