When it comes to breakfast, the very thought that comes into mind is of pairing a toasted slice of bread with a piping hot cup of tea or coffee. Bread stands out to be the most handy breakfast of all times. Be it in form of a sandwich, or lathered with jam or butter; bread tastes the best in all forms. However, there are a lot of varieties of breads that are now available in the market. According to Consultant Nutritionist Dr. Rupali Datta, "Bread carries the nutritional value of the grain present in it. For example, an oat bread will have the goodness of oats in it which includes fibre, antioxidants, phosphorus etc. along with the whole grains present in the bread. Complex carbohydrates are found in bread which are a great source of energy. The idea is to have breads that are of better quality and are made not only using refined cereals but also some amount of whole grains." Here's a list of 5 healthy breads that are loaded with various nutrients. Read on to know more about them.1. Honey And Oat Bread:

Honey and oat bread is considered to be the healthiest of the entire lot. It provides with the goodness of Vitamin B and phosphorus. If you wish to keep indigestion at bay, then go for this healthy option!

2. Rye Bread:

This variety of bread is prepared using rye flour which is said to have many health benefits. It is one of the three gluten grains along with barley and wheat. Rye bread contains a protein called secalin which helps in curbing the appetite and makes you feel full for a longer duration.

3. Pita Bread:

This moist, light and flat bread could be made of both refined as well as whole wheat flour. Apart from being low in calories, it is also a rich source of protein and carbohydrate and contains adequate amount of vitamin B, selenium and manganese that work together as antioxidants. Pita bread tastes the best when paired with hummus.

4. Walnut Bread:

Walnut itself is considered to be one of the most powerful and nutrient dense nuts. Walnut bread is an excellent source of omega 3 fatty acids that can give your immunity a significant boost.

5. Baguette Bread: A baguette is a long loaf of French bread which is usually made using basic lean dough (low in fat and sugar). Baguettes have a hard and crisp crust on the outside but are quite soft on the inside. This classic French preparation is loaded with the goodness of vitamin B and iron. It tastes the best when it is fully baked and crisp.

So, the next time you head out for grocery shopping, choose your bread wisely and add it to your meals.

India is known to be the largest milk producer in the world, especially buffalo milk. However, you can find other varieties of milk in Indian market like cow milk, goat milk and camel milk that are consumed in heavy quantity every day. The nutritional value of the milk is pretty much known to everyone. It's a proven fact that having a glass of milk everyday improves our immunity system and keeps the diseases at bay. But, if you don't fancy drinking plain milk, there are other ways to consume milk like curd, cheese, butter, ice cream, paneer, or flavoured milk.

According to Consultant Nutritionist Dr. Rupali Datta, "Milk is a rich source of protein Tryptophan, which is known to boost sleep hormone Melatonin. This protein enhances our sleep cycle that keeps us healthy and active. Also, a consumption 500-600mls of milk every day can prevent gastric problems." With such great known qualities of milk, let's find out five untold things that we didn't know about milk.
Milk reduces stress and tiredness. It does help us to get rid of stress and fatigue. It produces serotonin and melatonin in our body, known to enhance our goodnight's sleep.
Milk is mostly water and the creamy texture that we see comes from the vitamins, proteins and carbohydrates and fats.

Adding soya powder to milk, or having soya milk, will help you to stay fit. A glass of soya milk has fewer calories, less sodium, less sugar and less saturated fat than the same glass of cow milk.
Consumption of one glass of cold milk helps in preventing acidity. Better still; eat an ice cream only if you are not susceptible to cold
Presence of conjugated linoleic acid, which can be found in dairy products, is an effective supplement that may help in reducing body fat.

Well, now you know some of the hidden facts about milk so go and start sharing it with your friends!

Regular consumption of sugar is said to have many repercussions; it may cause diabetes, obesity and other health issues. When you tend to consume excessive sugar, it may affect your liver, increase uric acid levels, causes metabolic dysfunction and trap you into this vicious cycle of craving and bingeing on sweets. While eating excessive sugar can be dangerous, quitting it completely can be equally harmful; we are not talking about white refined sugar, but natural sugars. Let's find out if quitting sugar completely is a good option.

What does excessive sugar consumption do to your body?

Refined sugar or the sugar present in processed foods is the worst ingredients in the modern diet.

Here's what it may do to your body:

1.Sugar contains no essential nutrients and is said to be bad for your teeth. Basically, you care adding empty calories.

2.Sugar causes tooth decay by feeding the harmful bacteria in the mouth.

3.Added sugar is high in fructose, which can overload your liver.

4.In some cases, it may cause non-alcoholic fatty liver disease.

5.Sugar can also cause insulin-resistance, which can further lead to metabolic syndrome and diabetes.

6.Sugar is highly addictive; it may cause massive dopamine release in the brain.

7.Sugar is one of the leading contributors to obesity, both in children and adults.

Is quitting sugar a healthy option?

According to Macrobiotic Coach and Nutritionist Shilpa Arora, "no-one really needs white sugar; it's the most toxic food for the body. Sugar should be consumed in organic natural food items. Nature's sweetness comes with a host of antioxidants and powerful nutrients. Go for seasonal fruits like mangoes, cherries, strawberries, plums, apples and pomegranate. These naturally sweet fruits are anti-inflammatory and do not affect your blood sugar levels; thanks to the presence of fibre and water. Pick dried fruits like raisins, dates and apricots. These are the sugars our body is designed to metabolise unlike synthetic processed sugar."

It is best to avoid refined sugar and added sugar. Natural sugars are found in fruits as fructose and in dairy products like milk and cheese as lactose. In fact, natural sugars lactose and fructose have protein and fibre to contribute to the body. These nutrients help stabilise blood sugar levels that prevent you from feeling hungry.

If you are planning to quit sugar, make sure you give up on refined and added sugar or consume them in moderate quantity. You can load up on natural sugars in the form of fruits and dairy products to ensure a healthy body.

Our immune system protects us from various diseases. However, at times it goes into an overdrive and attacks the body itself, leading to tissue destruction and degenerative diseases, referred to as autoimmune diseases.

Autoimmune disorders include multiple sclerosis, sarcoidosis, type 1 diabetes mellitus, lupus, rheumatoid arthritis, scleroderma, Graves’ disease, chronic thyroiditis, celiac disease, Crohn’s disease etc.

Autoimmune problems have a strong genetic predisposition but triggers may include excessive exposure to sun, infections, drugs or other conditions.

The question of whether a person’s diet influences his autoimmunity has been the subject of many unresolved debates. Interestingly, growing evidence indicates a role of the diet in preventing, delaying or reversing the expression of genetically determined autoimmune diseases.

Several studies have tried to establish the role of individual nutrients and dietary factors in autoimmune disorders.

As the gut is a major site of many complex interactions, which control immunity, it is the largest interface between an individual and his environment and therefore, provides the largest exposure for immune building micro-organisms and exposure to toxins and allergens. Strengthening the age-old adage, we are what we eat.

Over the past years, evidence has supported a major role for specific dietary factors including vitamin D, vitamin A, selenium, zinc, omega-3 fatty acids, pro-biotics, glutamine (an amino acid) and flavanols (plant chemicals which protect against disease) in influencing autoimmune diseases. Interestingly, the effects of deficiency of vitamin D may extend beyond bone health and calcium balance. It has now been associated with increased autoimmunity and increased susceptibility to infections. Associations between vitamin D and autoimmune diseases have been confirmed in multiple sclerosis and rheumatoid arthritis. Recent studies also indicate that vitamin A is a potent immuno-regulator and can be instrumental in the prevention of intestinal inflammation and autoimmunity.

Certain kinds of fats have also been found to be useful in preventing and modulating auto-immune diseases. Several studies have shown that diets high in omega-3 fatty acids, the kind of fat found in fish, and flaxseeds have a role in reducing the risk and treating autoimmune diseases. Omega-3 fatty acids not only prevent heart disease but may also reduce the risk of autoimmunity. Further, it has been reported that a combination of omega-3 fatty acids and calorie restriction may be a more effective than omega-3 alone.

Dietary modification has shown its greatest beneficial effect when started prior to or immediately after the onset of disease. Also a golden rule, the old age principle of balance prevails. Optimum but balanced food intake maintains healthy growth and a disease-free lifespan.

Autoimmunity is complex and multi-factorial in nature. The role of nutrients including minerals, trace elements, antioxidants and fats needs to be further explored. In the future, diets, dietary supplements and feeding practices may become an integral part of prevention and treatment.

Men, take note. If you are suffering from low bone density or frequent pain in your spine due to ageing, then milk, yogurt and cheese may help you achieve a positive outcome, says a study led by an Indian-origin researcher.

The study found that a higher intake of dairy foods is associated with higher volumetric bone mineral density and vertebral strength at the spine in men.

The associations were most beneficial in men over age 50, and continued to have positive associations.

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“The results of this study highlight the beneficial role of a combination of dairy foods upon bone health and these beneficial associations remain irrespective of serum vitamin D status in a person,” said Shivani Sahni, Associate Scientist at the Institute For Ageing Research in Boston.

For the findings, published in the Journal of Bone and Mineral Density, the team included 1,522 men and 1,104 women from the Framingham Study, aged 32 to 81 years.

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They examined quantitative computed tomography (QCT) measures of bone to determine associations with dairy intake.

However, no significant results was observed in women, except for a positive association of cream intake in the cross sectional area of the bone.

A previous research, presented at the Endocrine Society’s 100th Annual Meeting in Chicago, revealed that consuming a Mediterranean diet — rich in fruits, vegetables, grains, potatoes, olive oil, seeds, fish, low saturated fat, dairy products and red meat — may boost bones and muscle mass in postmenopausal women.