Vital Nutrients for Women

Calcium: Many women suffer from weak bones as they age. To overcome this, calcium is very important. So, ensure you consume enough of dairy products to meet your body’s calcium needs.  According to a survey, 30 million women suffer from osteoporosis in India.

Iron: The number of women suffering from anaemia in India is one of the highest in the world. Iron deficiency causes anaemia, fatigue, insomnia, and lack of concentration. Iron gets oxygen to the cells, lack of the same makes one exhausted. So, include food that is rich in iron to stay active. Women lose blood on a monthly basis during menstruation, and they suffer iron loss because iron travels through the blood. So, it’s important for women to get enough iron to replenish what is lost. Chicken, turkey, fortified cereals, and beans are important sources of iron. Beetroot contains a lot of iron.

Folic acid: Experts say that folic acid helps cells mutate. It is vital for pregnant women as it prevents various birth defects. However, this vitamin is useful for all womankind; it is essential in the production of red blood cells (RBC). It reduces risk of developing high blood pressure (hypertension). It is found in green leafy vegetables, juices, beans, fortified cereal, and nuts. Fresh pea is an excellent source of folic acid.

Vitamin D: Vitamin D helps our body absorb calcium. The calcium you consume will be ineffective if your body does not have adequate vitamin D in stock. Vitamin D comes from three major sources: sunlight, food, and supplements. You should try to get it naturally - sun bathe for around half-an-hour every day. Vitamin D is found in fish like tuna and salmon, fortified orange juice, cod liver oil, mushrooms, egg yolk, and milk.

Protein: Protein is an important nutrient in building healthy bones and muscles. It also fights germs, breaks down everything you eat, and controls metabolism of the body. It is mainly found in poultry, red meat, fish, and nuts. According to study, women require at least 45 grams of protein daily.

Fibre: Fibre keeps blood sugar and cholesterol levels in check. It helps in digestions well. Vegetables, fruits, whole-grain breads, cereals, nuts, and beans are rich source of fibre. The recommended daily amount of fibre is 25 grams for women. After age 50, your daily fibre needs drop to 21 grams.

Vitamin C: Yes, beauties, it is very essential for glowing skin, lustrous hair, and healthy bones. Don’t forget to get enough vitamin C. Include red pepper, broccoli, and citrus fruits in your diet. Fresh carrots are also good source vitamin C. 

Omega-3 fatty acids: Omega-3 fatty acids are good fats. It reduces the risk of heart disease. Walnuts and flaxseeds also contain omega-3 fatty acids. Eat Almonds. Reduce Belly Fat

Magnesium: It takes part in many of the chemical reactions that happen inside the body. It is very significant for nerves, muscle tone, and bones. It checks cardiovascular disease, regulates blood pressure, and keeps osteoporosis at bay. Pumpkin seeds, spinach, black beans, and almonds are prime source of magnesium.

Vitamin E: Vitamin E is a powerful antioxidant. It fights free radical - the unstable oxygen in the body. It is vital for balanced immune system, and healthy eyes and skin. It protects from heart diseases and sunstroke. 

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Health Benefits of Beetroot

Beetroot is a rich source of folate and manganese. It also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper and selenium.Beets are high in dietary nitrate, which makes it a great food.

Here are some great health benefits of beetroot:

Blood pressure: Due to the high nitrate levels contained in beet juice, beetroot juice is  an effective way to treat cardiovascular conditions and blood pressure.

Dementia (mental illness): According to researchers at Wake Forest University, beetroot can improve oxygenation to the brain, slowing the progression of dementia in older adults. Blood flow to certain areas of the brain decrease with age and leads to a decline in cognition and possible dementia. Beetroot with high nitrate diet can improve the blood flow and oxygenation to these areas and improve the condition.

Anaemia: Beetroot contains a lot of iron. The iron helps treat anaemia.

Diabetes: An antioxidant, alpha-lipoic acid present in beetroot is boon for diabetics. It lowers glucose levels, increases insulin sensitivity, and prevents oxidative stress-induced changes in patients with diabetes.

Cancer: Beetroot contains a compound called as, betacyanin, which improves cell respiration and stops/slows the growth of cancer cells. 

Digestion: It prevents constipation and promote regularity for a healthy digestive tract owning to high fiber content.

Boost endurance (metabolic diseases): Supplementation of beetroot juice has been shown to improve muscle oxygenation during exercise.It is suggested that increased dietary nitrate intake has the potential to improve exercise tolerance. Those with cardiovascular, respiratory, or metabolic diseases, who find the activities of daily living physically difficult because of lack of oxygenation, could be improved with beetroon consumption.

Inflammation: Choline, an important and versatile nutrient found in beetroot. It helps in sleep, muscle movement, learning, and memory. Also, choline maintains the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

Reduces bad cholesterol: It contains large amounts betacyanin, which is a powerful antioxidant and helps in reduce the oxidation of LDL cholesterol and does not allow it to deposit on the artery walls. Thus, beetroot protects from potential heart attacks and stroke, reducing the need for medication.

Improves sexual health: Beetroot is known as natural ‘Viagra’. As already said, beetroot is a rich source of nitrates it helps release nitric oxide into the body which widens the blood vessels and increases blood flow to the genitals – this is the that a mechanism that Viagra medicines replicates. 

Eye: Beet green is a good source of lutein, an antioxidant that helps protect the eyes from age-related mascular degeneration and cataracts. It also contains a wide variety of phytochemicals that can improve the health of your eyes and nerve tissues.

Beetroot Juice Can Help Heart Patients

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Beetroot Juice Can Help Heart Patients

A recent study conducted by Wake Forest University has revealed that beetroot juice improves exercise function in heart patients. The research is based on a small group of chronic obstructive pulmonary disease (COPD) patients who drank beetroot juice as compared to a placebo drink before exercise.

Michael Berry, chair of Wake Forest's department of health and exercise science said, “The intent of this study was to determine if acute ingestion of beetroot juice, which is rich with nitrates, prior to exercising could improve the exercise capacity of COPD patients.”

The findings revealed that those patients who drank beetroot juice were able to extend their exercise time and had reduced exercise diastolic and resting systolic blood pressures. Beetroot juice improves muscle oxygenation during exercise; it has the potential to enhance exercise tolerance during long-term endurance exercise.

Due to lack of oxygenation, is difficult for COPD patients to breathe and the condition worsens over the time. As a result, they limit their activities, become sedentary, and lose fitness and physical function. 

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Healthy and Tasty Street Foods

Idli sambhar: Idli is a steamed dish made from rice and black lentil. It can be eaten with chutney, vegetable stew, or sambhar. This street food is good for you as it contains no or very low saturated fat and absolutely no cholesterol. Also, 1 idli (20-25 gram) contains just 39 calories.  

Adults need 50g of protein and 225g of carbohydrate daily.

Bhutta (steamed or roasted corn): 154g of corn gives 132 calories, 29g carbohydrate, 1g fat of which 390mg is saturated fat, 5g protein, 117g water, and various types of vitamins and minerals. It contains no cholesterol. 

Corn has about 86 calories per 100 g of weight.

Fruit salad: Many of the fruits are rich antioxidants that work hard to protect our body from aging and disease. Fruits are rich in fiber that can help lower cholesterol levels and prevent constipation. They are low in calories and high in vitamins and minerals.

Some fruits are high in sugar and thus diabetics should avoid high intake of such fruits.

We should be selective about where we are buying our salad from, as many street vendors don’t take care of the hygiene that can give rise to stomach infections.

Litti Chokha: It is roasted food. You can ask the seller to avoid Ghee if you want to make healthier for you.

Litti is made from sattu, which is a blend of balanced nutrients and is prepared by roasting gram or lentils. Also, sattu is high in fiber content. It has low glycaemic index and thus, it is good for diabetics. Sattu is known for its cooling property.

Other ingredients of litti are: ginger, green chili, onion, garlic, salt, lemon juice, wheat flour.

Chokha: It is made from smoked brinjals (potato optional) and tomatoes.

Baked sweet potato:  A baked medium-sized sweet potato provides 438% of your daily value of vitamin A, 37% of your vitamin C, and a quantity of calcium, potassium, and iron. Its calorie count is just 105. Also it gives 4g of dietary fiber, which is 16% of the daily value required by our body. It has no fat. Many experts call it the ‘nutritionist’s dream’.

Just go for baked sweet potato whenever you see it selling on the street. 

Steamed sprouts: Steamed sprouts are big on nutrition.

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Health Benefits of Cucumber

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Health Benefits of Cucumber

Made up of 95% water, cucumber is low in calories, fat, cholesterol, and sodium; it's secret to slim and healthy body. With only modest nutritional benefits, cucumbers are great for overall heath. 

Why cucumber is important for our body:

Keeps hydrated: Made up of 95% water, cucumber is full of important electrolytes; it is a perfect food to prevent dehydration. 

Flushes out toxins & dissolve kidney stones: Water in cucumber sweeps waste products out of the body. Cucumber is known to dissolve kidney stones when taken regularly.

Fulfill vitamin needs: Cucumber contains vitamin A, B, and C. Thus cucumber boosts immunity, gives energy, and keeps us radiant.

Supplies skin-friendly minerals: Magnesium, potassium, and silicon are skin friendly minerals; they provide radiant skin when taken in required amount. 

Weight management: Since it is high in water content and low in fats and calories, cucumber keeps your weight in check.

Reduces cholesterol: Sterols, a compound found in cucumber, helps in reducing bad cholesterol from the body. 

Good for eyes: Vitamin A is required for the proper development and functioning of our eyes, skin, and immune system. Placing chilled cucumber slices on the eyes help in reducing under-eye bags and puffiness.

Good for bones: Rich in vitamin K, cucumber is helpful in building strong bones and preventing heart disease.

Cut down the risk of cancer: It also contains lignans, which may decrease the risk of cardiovascular disease and several types of cancer.

Helps in digestion: Fiber content in cucumber is great for digestion.

Good for hair and nails: Silica, the wonder mineral in cucumber is good for hair and nails. It makes them stronger and shinier.

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Green Peas are Nutritional Boon

The small sized peas are powerhouses of nutrition. They are boon for your health. It boosts immunity and protects from diseases.

-Very low in saturated fat, cholectrol, and sodium

-Good source of Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Folate, Magnesium,      Phosphorus and Copper

-A very good source of Dietary Fiber, Vitamin C, Vitamin K, Thiamin and Manganese

Let’s count the benefits of pea:

Weight management:

Peas are very low in saturated fat, cholesterol, and sodium. So, it is helps in weight management. 150g of peas has less than 100 calories and lots of protein, fiber and micronutrients.

Prevents cancer:

It contains high amounts of a health-protective polyphenol, called coumestrol. 2 milligrams of this phyto-nutrient per day help prevent stomach cancer. 

Blood sugar regulation:

-Presence of high fiber and protein in peas slows down how fast sugars are digested.

-Antioxidants and anti-inflammatory agents in peas prevent or reverse insulin resistance (type 2 diabetes)

-Carbohydrates in peas are natural sugars and starches. There are no white sugars or chemicals to worry about. 

Immunity:
Peas contain high level antioxidants that prevent several reactions in the body that may result in serious diseases. They are rich sources of minerals: iron, calcium, zinc, copper, manganese etc. Thus, peas enhance the immune system of your body.

Anti-aging property:

It is helpful in anti-aging of the skin. Antioxidants such as flavinoids, carotenoid, phenolic acids, and polyphenols are helpful in preventing the aging process of your skin.

Fights inflammation:

Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phyto-nutrients found abundantly in peas. They fight inflammation. 

• Constant and excessive inflammation is also linked to heart disease, cancer, and aging.

Prevents constipation:

Pea has high fiber content. It improves bowel health and peristalsis; thus it helps digestive system function properly.

Good for bones

150g of peas contains 44% of vitamin K, which anchor calcium inside the bones. 

Reduces bad cholesterol:

Peas contain niacin that reduces the production of triglycerides and VLDL cholesterol (very low density lipoprotein).

• Having a high VLDL level in body can put you at the risk of coronary artery disease, which can lead to a heart attack or stroke. 
• Higher amounts and large VLDL particles are also associated with an increased risk of high blood pressure.

Rich in folic acid:

Fresh pea are an excellent source of folic acid. It is very good for expectant mothers and new born babies. Adequate amount of folate rich foods in expectant mothers help in preventing neural tube defects in the newborn babies.

Good for eye sight:

It has adequate amount of vitamin-A and anti-oxidant flavonoids like lutein, carotenes, and zea-xanthin. Vitamin A is required for maintaining the health of mucus membranes, skin and eye-sight. 

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Eat Almonds. Reduce Belly Fat

According to a study  published in the Journal of the American Heart Association, consuming 42 grams of almonds (around 35 almonds) daily could improve levels of low-density lipoproteins and total cholesterol and help to reduce waistline and leg fat apart from protecting against heart disease.

The study was conducted on 52 middled-aged people. They had high LDL and cholesterol levels. They were given diet that could reduce their body fat along with snack including almonds. After some time, cholesterol level in their body  and fat mass in their abdomen decreased.

Claire Berryman, the lead researcher of the study, said, “Our research found that substituting almonds for a high-carbohydrate snack improved numerous heart health risk factors, including the new finding that eating almonds reduced belly fat.” The study was conducted by researchers of Penn State University.

Facts to know: 

One study reported that almonds increase the levels of alpha tocopherol in the blood stream. Tocopherol is an antioxidant that lowers blood pressure and increases blood flow.

Almond is known to be one of the world’s healthiest foods. It is rich in minerals, fiber, vitamins etc.

Almond contains folic acid, which is important for the development of cells and biotin. Biotin improves skin quality, fight against hair loss, and prevents weight gain. It also lowers cholesterol and blood sugar levels.

Almond is low in carbs and high in fiber and vitamin E. Vitamin E protects against heart diseases and sunstroke. It is vital for healty skin and hair.

High levels of mono and polyunsaturated fats in almonds help in reducing total cholesterol and raising healthy cholesterol (HDL).

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Ways to Eat Ginger

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Ways to Eat Ginger

The herb, ginger is used as spice and is known for its medicinal properties. Its underground stem can be used fresh, dried (known as sauth), or in the form of oil or juice. Ginger is known to have antioxidant, anti-inflammatory, anti-nausea, anti-vomiting, anti-cancer, digestive, and immune-boosting properties.

Here are some ways to eat fresh ginger root:

Ginger tea:

Add finely chopped ginger to boiled water. Let them boil for 2-3 minutes and strain out ginger. Add 1 teaspoon of honey. You may add a little lemon juice for taste.

You can also add chopped or crushed ginger to normal tea. 

Ginger lemonade: Ginger lemonade: Take a large pitcher. Add ½ cups of lemon juice, 1 cup of ginger syrup, and 2 glasses of cold water. You can adjust lemon juice or syrup according to your taste. You may add ice cubes. You can add lemon wedges and mint to garnish the lemonade.

How to make ginger syrup?

Take 1 cup water, 1 cup grated ginger and 2 cups sugar. Put the ingredients in a small pot. Place the pot on medium heat and stir the mixture until sugar dissolves. Then let the syrup steep for 15-20 minutes. Strain ginger from the syrup.

Fruit juice: You can add a medium sized (1/2”) ginger root while preparing your favorite juice

Salad dressing: Chop long and thin slices of ginger and garnish the salad.

Ginger pickle: Chop small and thin slices of ginger. Add salt, turmeric powder, green chilies, lemon juice, and mustard oil to the chopped ginger. Mix all ingredients properly and let them dry for 4-5 days in sun heat.

Ginger Milk: Boil a glass of milk with some (1/2”) chopped ginger. You may add sliced almonds or cinnamon for taste. 

Note: Too much consumption of ginger can cause side effects such as mild heartburn, diarrhea, burping, and mouth irritation. You should reduce your consumption of ginger if you experience any of these symptoms.

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What to Eat for Good Eye Sight

I am 26 years old and I am wearing specs for around 16 years. The power in both of my eyes started from -5.5. I reached -11 power in 2004 and -13 in 2008 power.  Then, I started thinking on how to reduce the power and get rid of specs. Though, I am not completely successful but I am satisfied with the result of my efforts to reduce power of my eyes.

I focused on a healthy diet. Now I am wearing specs with power -8. I am sure, many of you want to reduce or remove the specs but you are not sure of what to do.

Several vitamins and minerals are essential for healthy eyes. Key nutrients for healthy eyes include: Vitamin A, Carotenoids (Lycopene, Beta-carotene, etc),  Vitamin C, Zinc, Lutein and zeaxanthin, and vitamin E. So, you should include foods that are rich in these components.

Orange-colored fruits and vegetables: Orange-color fruits and vegetables contain Beta-carotene, a type of carotenoid. This is a pro-vitamin-A carotenoid because our body converts them to vitamin A during digestion. They help the retina, cornea, and membranes of the eye to function, thus promote eye health and protect vision. Carrot is very rich in Beta-carotene.

Sweet potatoes : It is important to mention that sweet potatoes have highest concentration of vitamin A. 1 medium sized baked sweet potato contains 561% of your daily requirement. It is very easy to include one baked sweet potato at least once in a week.

Red and pink fruits: Lycopene is also an important carotenoid for good vision. Tomoato, watermelon, pink grapefruit, and apricots are good source of lycopene.

Leafy greens: Leafy greens are rich source of lutins and zeaxanthin. They protect retina from the damage caused by the sun's harmful ultraviolet (UV) rays and high-energy visible (HEV) light. Over exposure to UV and HEV rays may damage the retina and increase the risk of developing macular degeneration. Some studies also suggest lutein and zeaxanthin reduce the risk of cataracts later in life. Spinach , broccoli, bell peppers, carrots, and tomatoes are also rich in lutins and zeaxanthin.

Spinach is full of beta-carotene, vitamin C, anti-oxidants, zeaxanthin , and lutein, which makes it the queen of all super-foods for eyes.

Eggs: Egg is also a reliable source of lutein and zeaxanthin, and zinc. Zinc also helps reduce your macular degeneration risk.

Citrus fruits & Berries: Citrus fruits are powerhouse of vitamin-C. They are also known for reducing the risk of developing macular degeneration and cataracts.

Almonds:  Almonds are rich in vitamin E and other healthy fats. Vitamin-E helps in maintaining good eyesight throughout life by reducing your risk of cataracts and macular degeneration. Other vitamin-E rich food sources are: Sunflower seeds, peanut butter, spinach, avocados, olive oil, and whole grains.

Fish: Fatty fish are rich in DHA, a fatty acid found in retina. Low level of DHA leads to dry eye syndrome. Plus you will get Omega Three Fatty Acid that will reduce the bad cholesterol from your blood.