Pumpkin seeds are highly nutritious seeds of pumpkins and they are enriched with antioxidants capable of preventing cancers of prostate of breast . The seeds have antioxidant, anti-inflammatory, anti-cancerous , anti-glycemic properties.
Pumpkin seeds to prevent prostate cancer
Pumpkin seeds are edible seeds of cucurbitae pepo. Several other species of cucurbitae also are cultivated for extracting seeds.
The seeds contain 30-40% protein,56%unsaturated fat,fiber 6.6grams and very important minerals such as magnesium, zinc, iron , phosphorus.
Health benefits of pumpkin seeds
Improves health of heart and blood vessels
Pumpkin seeds help the expansion of blood vessels generating nitric oxide. This may help to reduce hypertension and vascular occlusion.
Reduces bad cholesterols
Pumpkins contain phytosterols which helps to reduce bad cholesterol.
Helps to reduce the occurrence of prostate hypertrophy and prostate cancer
Pumpkin seeds contain squalene antioxidants which prevent prostate cancer and hypertrophy. They also help to reduce the increased frequency of urination.
Reduces blood sugar level and helps to manage type2 diabetes.
Antioxidant properties
Pumpkin seeds are rich source of antioxidants vitamin E , carotenoids, squalene and phenolic compounds. Antioxidants have great role in human body in preventing and addressing free radical induced damage or oxidative stress. It has crucial role in preventing organ diseases and cancers. Antioxidants also help to prevent premature ageing resulting from various causes including environmental toxins, UV rays of sunlight, stress, sleep deprivation and metabolic errors.
A great source of unsaturated healthy fats
Pumpkin seeds contain oleic acid and linoleic acid which have anti-cholesterol properties.
Anti-cancer properties
The antioxidants particularly squalene helps to prevent breast cancers promoting apoptosis or cell death of cancer cells.
Helps to improve sleep
Pumpkin seeds are rich in tryptophan aminoacids which have crucial role in the production of neurotransmitters. It also contains zinc, copper, selenium which help sound sleep.
Improves mental health
The tryptophan amino acids of pumpkin seeds help neurotransmitter production. Also, magnesium in pumpkin seeds help to reduce stress and anxiety.
How to eat pumpkin seeds?
Pumpkin seeds in raw state contain phytic acid which may prevent absorption of minerals in human body. In order to reduce the phytic acid content either soak or roast pumpkin seeds before consumption.
Frequently asked questions?
Is it safe to eat pumpkin seeds for all age groups?
Yes. It is. However, it is recommended to eat after roasting or soaking.
Can people having higher B.P consume pumpkin seeds as a snack?
Definitely they can. Pumpkin seeds have a unique potential to reduce B.P
Generating vasodilator substance nitric oxide.
Are pumpkin seeds good for skin health?
Yes they are. They are rich in various antioxidants including vitamin E which can improve the skin glow and health.
Chia seeds are highly nutritious seeds chosen by millions of people in their diet plans as they are great source of omega fatty acids, fibers , minerals and antioxidants. They have immense value in boosting cardiovascular health and in helping weight loss, bone health and brain health.
Chia seeds are one of the most sought-after seeds among nutrition enthusiasts and population in general since a decade. Enhanced awareness about the health benefits chia provides made it the favorite food ingredient of many.
Chia seeds are one of the most loved and consumed functional foods all over the world. Functional food is that which can be good for health beyond its conventional nutritive value. Chia seeds provide numerous health benefits.
Chia seeds [Salvia Hispania] belong to lamiaceae family and it is cultivated all over the world as a crop.
Nutritional value
The chia seeds are rich sources of protein [16g/ 100g], fibers [ 34.4], carb [42.1] energy 480 kcal. It is a good source of vitamin B, niacin, thiamin, riboflavin and folic acid.
Health benefits of chia seed
Chia seeds improve digestive health
Fibers of chia seeds helps bowel movement, digestion and helps gut health. It prevents constipation as soluble fibre adds volume to stool.
Antioxidant properties of chia
Chia seeds have plenty of antioxidants within them including polyphenols and vitamin E. They are potent enough to prevent cancers and Alzheimer’s disease.
Chia seeds are great source of omega fatty acids
Chia contains omega fatty acids such as alpha linoleic acid and linolenic acid.
Chia boosts cardiovascular health
These are capable of lowering triglycerides or neutral fat and bad cholesterol LDL and thus help to prevent heart diseases and stroke. Selenium in chia seeds also help cardiovascular health preventing clot formation as well as empowering heart muscle strength.
Chia seeds help brain health &cognition
Omega fatty acids can also boost brain health and cognitive functions. This may help to prevent dementia or memory loss as they contain effective antioxidants as well as omega fatty acids.
Anti-cancer properties
Studies also show that omega fatty acids are potent enough prevent some cancers.
Chlorogenic acid and quercetin phytochemicals in chia seeds help to protect from cancers, ageing and lifestyle disorders.
Chia helps bone health
Chia contains calcium, magnesium, phosphorus and copper. These minerals boost bone health as well as health of heart.
FREQUENTLY ASKED QUESTIONS
Can chia seeds consumption help to prevent brain diseases like Alzheimer’s disease?
chia contains several antioxidants and omega fatty acids which have potential to protect against free radical induced brain cell damage or neuro degeneration.So the antioxidants help to neutralize free radicals and omega fatty acids improve cognitive functions of brain.
Can chia seed soaked water intake help to prevent constipation?
Yes . definitely . Chia seeds contain lots of fibers and this helps to improve gut health and bowel movements.
Can chia seeds help weight loss?
Yes. chia seeds have lots of fibers which help to reduce fat and cholesterol. Fibers also help fullness after its consumption and prevent excessive food intake.
Arrow root powder is packed with fibers, B-vitamins – riboflavin, niacin and folate and several important minerals which can boost cardiovascular health , bone health &digestive health particularly in gluten sensitive persons.
Arrow rootpowder is a highly nutritious food resembling corn starch in appearance. Its scientific name is Maranta Arundinaceae and it is a member of Marantaceae family.
It is quite often used as a thickening agent in desserts and baked food items.
History of the plant
The cultivation of this crop began around 7000 years ago in American continents. Arrow root plant derived its name from aru-aru meaning “meal of meals”, in the Caribbean Arawak language, which was a staple food in the Caribbean cooking.
In the Victorian era it began to be used, as an easily digestible food for children as well as adult who couldn’t take heavy foods due to various reasons.
In Burma, arrowroot tubers or artarlut were consumed as a healthy snack for many years. The tubers were boiled or steamed and taken with salt.
Botanical information
This perennial herb grows to a height of 3 to 5 feet and underneath the soil the plant grows fleshy tubers. The plant has multiple branches which grows to a height of 1.5 meters.
Preparation of arrow root powder
The arrow root powder is highly nutritious and easily digestible. But the production of arrow root powder is not so easy. It involves complex steps. The tubers are first harvested before the beginning of plant’s state of dormancy.
The tubers are collected and outer skins are peeled after thorough rinsing under water. The dirt and soils are cleared by rinsing several times under the water. Later they are grated to produce the pulp. The pulp is mixed with clean water and strained several tims to separate the fiber. Then starch is allowed to settle by sedimentation.The starch is removed and more water added to resettle. This process is repeated multiple times until a clear surface water of the solution is obtained.
Now the the top water is drained of and the arrow root fiber settled in the bottom is strained out and dried in sunlight. It is dried using machines also. Now the dried powder is ready to pack and use.
Health benefits of arrow root powder
Enriched with B group vitamins
Arrow root powder is an abundant source of thiamine, riboflavin, niacin, pantothenic acid vitamins.
Improves bone health and cardiovascular health
The minerals in arrow root powder include calcium, magnesium, iron and potassium, phosphorus,zinc which are crucial for regulating blood pressure, heart health and for bone health. These minerals are crucial for bone mineralization which give strength to bones.
Helps for weight loss
The arrow root powder is rich in fibers. So, they do not cause a sudden blood sugar spike after consumption. Diabetic &obese people can use arrow root powder.
boosts digestive health
The arrow root powder can maintain better gut health as the fibres in this food improves digestion; relieves constipation; improves gut motility
boosts immunity
According to research studies the arrowroot tuber extracts strongly increase interferon γ production by splenocytes. Also, it has been found that diet containing arrowroot extracts increased the immunoglobulins serum IgG, IgA and IgM levels as per animal studies.
• Gluten -free food for consumption for gluten sensitive people
Arrowroot flour can be an alternative option for people sensitive to wheat and other gluten rich flours.
The resistant starch in arrowroot make it an apt choice for gluten-free diets, particularly in gluten sensitive people.
• B-complex vitamins & niacin to boost cardiovascular health
Arrowroot powder is rich source of B-vitamins –riboflavin, niacin and folate. Niacin helps to increase good cholesterol (HDL) levels and lower the risk of heart disease.
• Helps neural development in foetuses
Arrowroot powder is an excellent source folate [about 338 mcg per serving], help red blood cell formation, cell division and growth and prevent anaemia. Moreover, folate is important for the normal growth and development of the foetus and prevents neural tube defects in infants.
• Strengthens bones
Arrowroot is a rich source of magnesium [about 25 mg of magnesium per 100 g serving].
Magnesium is crucial for bone mineralization process to impart strength for bones.
• Helps to reduce dehydration in gut infections
Arrow root powder dissolved in water helps to boost the vitality after dehydration from gut infections and other causes.
• Reduces blood pressure and supports heart functions
The alkaloids, phenolic compounds, flavones and saponins in arrowroot aids in reducing cholesterol levels. Potassium present in arrow root powder regulates blood pressure and protects against cardiovascular diseases.
• Arrowroot is a food with low glycemic index and can be helpful for diabetics
How can you include arrow root powder in your diet?
• Arrow root powder can be used for thickening sauces and soups as a healthier substitute for corn flour.
• Being a gluten-free flour, arrowroot is largely used for baking gluten-free bread and biscuit.
• It can be used as a major ingredient for making arrow root milk puddings.
Quinoa is a highly nutritious, gluten-free food packed with protein, dietary fiber, vitamins, and minerals potassium and magnesium. Quinoa is very much useful to help weight loss and improve heart health and digestive health.
It is an easily digestible food and many people all over the world consume it as substitute for rice.
Quinoa is a herbaceous plant grown for its seeds and belongs to the amaranth family. The seeds of quinoa are edible and immensely nutritious as they are packed with protein, dietary fiber, B vitamins and important minerals such as potassium and magnesium.
Quinoa is a prominently cultivated food in Asia, the United States, and European countries. People love to include this protein and fiber rich food for weight loss along with a lot of vegetables and legumes in salads.
Nutritional value
Quinoa is enriched with protein, fibers, vitamins and minerals. A cup of quinoa contains around 8g of protein and 5g of fiber. It also contains folate, magnesium, iron and zinc. 1 cup of cooked quinoa contains 5.18 grams of fiber which is much more than that in whole grains.
Quinoa is naturally gluten-free and is useful to people who need to cut gluten from their diet.
Quinoa is enriched with high quality proteins as it contains all nine essential amino acids [amino acids that human body cannot form but need to be obtained from food].
However, quinoa contains some antinutrients such as saponins, tannins and phytic acid. These substances can reduce the absorption of iron and magnesium as they bind with them. But nothing to worry much. These antinutrients can be eliminated or reduced by rinsing, soaking, or sprouting the quinoa before cooking.
How to prepare quinoa?
First rinse quinoa well in a fine mesh strainer to remove bitter saponin coating. D it for 2-3 times for better results. Then soak it in water for 15 minutes.
Take 2 parts water for cooking1 part quinoa and bring to a boil, then simmer for 10-15 minutes.
The cooked quinoa can be mixed with cooked or boiled vegetables, chick pea etc. You may add ghee, some spices for flavor.
Quinoa is available in different colours and varieties.
Chenopodium quinoa is a dicotyledonous annual plant, usually about 1–2 m (3–7 ft) high. It has broad, generally powdery, hairy, lobed leaves.
This plant is a cultivated crop world wide and in 2013 quinoa was in huge demand as awareness about its health benefits created a boom in its production and use. The United Nations General Assembly declared 2013 as the “International Year of Quinoa” in recognition of the ancestral practices of the Andean people, who have preserved it as a food for posterity to foster sustainable living practices.
Health benefits of quinoa
Helps to reduce cholesterol &blood sugar
Quinoa is an abundant source of fibers and thus help to reduce cholesterol and blood sugar spike.
Helps to reduce the body weight &triglyceride levels
antimicrobial,
anticancer properties
Rich source of protein which helps healthy body building &proper functioning
Banana is one of the highly nutritious fruits which provide energy and help cardiovascular & bone health due to its high fibers, potassium & magnesium content.
Banana is consumed by populations across the globe due to its availability and nutritious value. Banana belongs to the genus Musa and family Musaceae. It is cultivated worldwide and harvested throughout the year.
Banana in the history
Banana has been mentioned in early Greek, Latin, and Arab literatures as an edible fruit. There is an intriguing story related to banana and Alexander the Great. He saw bananas on an expedition to India and wondered seeing the fruit.
According to ancient history of America, bananas were taken from the Canary Islands to the New World after discovery of America and they were first established in Hispaniola and soon spread to other islands and the mainland.
Bananas are most sought after fruits in the global market and it ranks 5th among the most demanded cultivated food crops.
In India bananas are used both as a fruit and as an important ingredient in a variety of dishes for culinary use. It is either eaten raw or processed.
In India bananas have been merged with its culture and religious ceremonies. The plant itself is used for decoration in festivities across various states of Indian subcontinent. Ripe bananas are used for preparing various delicious food items by people of all religions in India during their festivities and celebrations.
Nutritional value of bananas
Bananas are abundant sources of several types of bioactive compounds and antioxidants. They contain phenolic compounds, carotenoids, phytosterols which foster health.
Banana fruit peel and flesh are enriched with phytochemicals, including polyphenols, flavonoids, fatty acids, carotenoids, phytosterols, amines having antioxidant potential.
Bananas are rich sources of fibers.
One medium banana (∼118 g) contains about 27 g carbohydrate (half as sugars), 3.1 g dietary fiber, 105 kilocalories.
Bananas are great source of potassium (422 mg) and vitamin B6 (0.43 mg).
Dopamine is a polyphenolic compound detected in small quantities in banana flesh, and in ample amounts in the banana peel. However, this dopamine is not useful as a mood boosting compound to brain as dopamine cannot cross the blood-brain barrier.
Health benefits of banana
Bananas a great energy booster
Bananas are a good source of carbohydrate and it boosts your energy to daily activities. In addition to carbs bananas are good sources of vitamins, minerals and fibers which boost health. Bananas can be consumed by non-diabetic people. However, its intake has to be in moderation for diabetic people as the fruit has high glycemic index.
The glycemic index of bananas is 51. Therefore, diabetics can consume banana moderately if they reduce unhealthy carbohydrates in their diet. Remember that banana is a rich source of fiber, antioxidants and vitamins and minerals essential for bone and heart health. Never forget to include a small piece of banana in your breakfast as a snack.
Banana helps digestion
Bananas are abundant sources of fibers which can improve digestive health and prevent constipation.
Fibers also help to reduce bad LDL cholesterol and thus protect heart and cardiovascular system. Fibers have great role in the prevention of colorectal cancers.
Improves cardiovascular health
Potassium in banana helps to improve heart health and blood pressure as potassium can reduce blood pressure. Furthermore the fibers in banana play a key role in reducing bad LDL cholesterol related atherosclerosis in arteries to heart.
Antioxidants in banana fight against free radicals &oxidative stress
Flavonoid polyphenolic compounds in banana are effective antioxidants found in its flesh. They help in free radical scavenging & protect against oxidative stress induced damage to DNA of body cells. Vitamin C in banana acts both as an antioxidant against free radicals and boost immunity also.
Improves brain health
Vitamin B6 found in banana has great role in helping to improve the health of brain & nervous system. In addition, vitamin B6 boosts metabolic health.
improves bone health.
Magnesium in banana has pivotal role in improving bone health as well as heart health.
Anticancer potential
A study shows that banana flesh can be used as a dietary supplement for protection against pancreatic and breast cancers as polyphenol flavonoid content in it can prevent oxidative stress and DNA damage [3]
How to include banana into your diet?
Banana blue berry smoothie
Banana kiwi apple smoothie
Banana nuts chocolate milk shake
Banana pan cake
Banana puddings
Banana dates smoothie
Eat raw banana as a breakfast snack
Banana milk shake
Chocolate banana peanut butter overnight oats
Banana peanut butter sandwich
Banana muffins
Boiled and sliced banana with honey and grated cheese
Fingermillet is a highly nutritious gluten free grain which is a good source of calcium, iron,amino acids, fibers, antioxidants etc. Finger millet or ragi is crucial for bone health, digestive health and heart health. It is used as a food beneficial for achieving weight loss and managing blood sugar & cholesterol.
Relevance of healthy food & life style practices
In the digital era, owing to sedentary life styles and junk food consumption majority of the urban population suffer from deteriorating bone health, digestive health and cardiovascular health. Lifestyle diseases such as heart attack, stroke, fatty liver, diabetes etc. conquer a large number of men and women even in their early thirties.
Women also suffer from low bone mineral density and osteoporosis as a complication of poor bone health. Poor nutrition and lack of exercise are the fundamental causes of weakening of bones in women. Particularly post-menopausal women are more vulnerable to osteoporotic bone fractures due to declining female sex hormone oestrogens. They are also at risk of heart attacks as the oestrogen hormone start declining around menopause. A well-balanced diet, healthy mind, physical activity and moderate amount of strength exercises are crucial for bone health. Calcium rich food consumption in adequate amounts help bone health in postmenopausal women and others.
Of late there has been a transformation and awareness in a small fraction of population about the need of healthy food habits and life style practices in order to prevent lifestyle diseases and several other kinds of morbidities which endanger life.
Now people have started thinking about nutrient rich but low sugar low fat foods in the wake of enhanced health and wellness awareness. It is a great step towards a health indeed. They are aware about the dire need of physical activity also in sustaining a healthy body and mind.
Sedentary lifestyle leads to obesity and consequent to that many complications develop. This awareness has prompted many to choose foods having low sugar, low saturated or unhealthy fat and high in all essential nutrients.
Today I am narrating here such a highly nutritious staple food which can provide you with innumerable health benefits from weight loss to heart health. Let us have a glimpse into the nutritional value of finger millet or ragi.
Finger millet [ragi]
Finger millet or ragi is also known as Eleusine coracana. It is grown in several parts of the world particularly in India and Africa. It ranks 6th in production as a staple food after rice, wheat, maze, bajra etc globally.
Nutritional value:
Finger millet contains about 5–8% protein, 65–75% carbohydrates, 15–20% dietary fiber and 2.5–3.5% minerals
Nutritionally, finger millet is an important food due to its high content of calcium (0.38%), dietary fiber (18%) and antioxidant phenolic compounds (0.3–3%).
Calcium -344—364mg/100g
Protein 7g
Dietary fiber11.5g
Iron – 3.9-4.6 mg
Magnesium 137-146mg
Ragi is also well known for several health benefits it provides; such as anti-diabetic, anti-cholesterol, antioxidant and antimicrobial effects.
Finger millets also help weight loss, digestive and cardio vascular health due to fiber content.
The antioxidants in ragi include polyphenols and flavonoids. The polyphenols have antimicrobial, antioxidant and antidiabetic properties.
Health benefits of finger millets
Helps weight loss
The high fiber content of finger millets helps to provide easy satiety and prevent over eating preventing obesity. They also improve digestive health and reduce cholesterol accumulation in the body.
Helps to improve heart health
The fibers in ragi helps to reduce cholesterol and protects heart and blood vessels from atherosclerosis and clots. Thus, improve cardiovascular health.
Beneficial for diabetes management
The finger millets are rich in fibers and it is good for managing blood sugars. Research studies show that the carbohydrates present in finger millet are slowly digested and assimilated than those present in other cereals
Improves bone health
Ragi or finger millet being an abundant source of calcium it helps to improve bone health and muscle functions.It is also a good source of magnesium which is important for bone growth, strength and development
Agood source of iron
Ragi helps to reduce anaemia and its impact in humans as it is a good source of iron. Iron is crucial for proper oxygen delivery to cells by hemoglobin of our blood.
A good source of essential amino acids
Ragi contains essential amino acids tryptophan and methionine. Tryptophan is crucial in the formation of neurotransmitters and helps to improve brain function and maintain mood in a good condition. Tryptophan is necessary for formation of serotonin, melatonin and niacin. These control mood and sleep quality in human beings.
Tryptophan is a precursor in the formation of neurotransmitter seratonine. This neurotransmitter helps to curb appetite and reduce stress induced eating. So tryptophan of fingermillets has crucial rule in preventing obesity related to stress. Also it ensures happy mood helping seratonine production.
Methionine amino acid present in ragi helps to eliminate fat, support liver health and is good for skin and hair.
Antioxidants -prevents organ diseases&premature ageing
Ragi has several antioxidants which prevents oxidative stress induced by free radicals. Oxidative stress being an important link to processes leading to premature ageing. Finger millet antioxidants help to prevent premature ageing resulting from oxidative stress.
Methionine amino acid in ragi also boost skin health.
Free radical damages also cause several organ diseases. The antioxidants protect vital organs from the attack of free radicals .
Gluten free food
It is an excellent food for people having gluten sensitivity such as celiac disease. Ragi or finger millet is totally gluten free and rich in nutrients
Research studies on finger millets
A study conducted in 2010 by Shobana et al has substantiated the hypoglycaemic, hypocholesterolaemic properties. It also has illustrated the property of finger millets in protecting kidneys [1]
Diabetic patients are susceptible to oxidative stress by free radicals. The free radical types reactive oxygen species cause peroxidation of membrane lipids, protein glycation, and health complications. Antioxidants inhibit glycation by scavenging reactive oxygen species. Hegde et al. (2002) studied the role of polyphenol antioxidants of finger millet in this glycation inhibition effect. The study substantiated the antidiabetic properties.
How to include ragi or finger millet in your diet?
Healthy living implies adoption of certain wise choices in life such as good eating habits, healthy sleep pattern, physical activity, mental wellness fostering habits, stress management.
Healthy living is the adoption of lifestyle practices and habits that may help to reduce diseases and premature death consequent to faulty lifestyle. The rate of morbidities & mortalities spikes every year all over the globe in an alarming scenario. It encompasses curable, incurable, manageable types of morbidities. These accounts &estimates elucidate the relevance of prevention of diseases through healthy living.
When we speak about health it has a wider dimension in the current era and an unprecedented significance as health implies mental and physical health. which is deteriorating in the population due to a myriad of factors.
The World Health Organization (WHO) has already defined health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. However, in this digital world of unbridled urbanization added disease burden from sedentary lifestyles and jetlag emphasises the dire need for adoption of healthy lifestyle practices for everyone.
Health means fulfilling personal abilities, managing life’s stresses, working productively, and contributing to one’s community. Simply health encompasses physical, mental, and social dimensions.
Healthy living habits
Healthy living implies adoption of certain wise choices in life such as good eating habits, healthy sleep pattern, physical activity, mental wellness fostering habits, stress management.
List of habits &practices for healthy living:
Healthy balanced diet [ see the next section of this article]
Stress management
Chronic as well as severe acute stresses are associated with several types of morbidities which can threaten lives. It is very important to manage our day-to-day life stress accumulation. Key strategies for stress management include identifying stressors, setting boundaries, maintaining social connections, and avoiding unhealthy coping mechanisms like excessive alcohol or caffeine. Stress can be alleviated through practices such as meditation, yoga, mind body exercises, physical activity and mindfulness.
Physical exercise & yoga
Adopting physical activity into our life style may provide immense health benefits for our body and mind. It improves physical stamina as well as mental, emotional and cognitive health.
Quit smoking
Smoking is associated with several types of cancers and chronic lung diseases. Quit smoking and stay healthy.
Avoid/reduce alcohol intake
Alcohol in excess amounts cause chronic liver damage and eventually cirrhosis and liver cancers. Alcoholic fatty liver is one of the beginning stages of liver damage from alcoholic consumption. Alcohol also can damage the nervous system also in a serious way.
Meditation
Meditation helps to reduce the impact of stress on your body and mind. It helps to de-clutter your mind from the damages, challenges & difficult circumstances had inflicted on you. It helps to stabilize your parasympathetic nervous system to achieve a calm state of mind.
Good sleep pattern
Sleep has crucial role in regulating your bodily functions and immunity. Loss of sleep or sleep deprivation is associated with several life style diseases. Of late many research studies point to the adverse impact of jetlag. Sleep deprivation may affect cognitive brain functions and memory also. Ensure that you get a sound undisturbed sleep of at least 6-7 hours every day.
Work life balance
It is very important to take adequate rest after strenuous as well as stressful work. Continuous work may fatigue your organs particularly heart and brain. Work stress from overload may deteriorate your mental and intellectual capacities. Ensure that you get adequate rest after arduous tasks. Keep your mind calm with meditation and yoga breathing practices or mind-body exercises.
Mindfulness
Mindfulness in health means being nonjudgmental, having present-moment awareness. It helps to reduce stress, manage chronic disease conditions, and improve mental well-being. Mindfulness helps through calming the nervous system and lowering cortisol. It can alleviate anxiety, depression, insomnia, and high blood pressure. Mindfulness involves meditation, breathing exercises, and mindful eating or walking.
Water
Drink adequate amount of water daily as it is essential for proper functioning of the body and to flush out toxins entering the body.
What is balanced diet?
Food has a great role in the lives of human being both as an ingredient fostering health and improving mood. Oncourse, nutrients in the food is crucial for the functions of human body and their optimum levels determines the mental and physical health of an individual as well as population. However, food with its appealing colour, taste and aroma influence the mood also.
The smell of cooking food and its appearance can stimulate our nervous system and gastrointestinal system and plays a great role in digestion and absorption. This fact has been used in mindful eating concept existed in Indian subcontinent since the Vedic times. Still mindful eating has been given due importance in Ayurvedic system of medicine.
A nutritionally balanced diet should include carbohydrates, proteins, fats, vitamins and minerals in adequate quantities. The quality of the food as well as safety is important in choosing your diet. For example, all carbohydrates are not healthy. Whole grains are the best carbs. Similarly red meat provides protein and iron but its regular consumption may enhance the risk for cancer of intestinal tract and rectum.Healthy proteins are plant proteins, chicken, egg and milk proteins.
Also, all fats are not healthy. Only unsaturated fats are good for health. Saturated fats are unhealthy. eg: vanaspathi ghee.
Balanced diet-What to include in your daily diet for a healthy living?
Healthy living involves cultivating daily habits that improve physical, mental, and social well-being. Among all the points discussed here nutritious healthy balanced diet has more significant role in healthy living. Ensure that following foods are included as a section of your daily diet.
Whole grains
Include more whole grains instead of unhealthy sugar rich carbohydrates in your daily diet. Consume whole grains such as oats, cereals. Consume adequate amount of fibre rich fruits, vegetables, beans,nuts etc. along with wholegrain products daily for healthy living.
Healthy protein rich foods
Healthy proteins are plant proteins, chicken, egg and milk proteins. Consume them in moderate amounts according to your level of physical activity. Proteins are building blocks and important for the formation of enzymes and hormones in human body. Proteins also impart strength & tone to skin and hair.
Green leafy vegetables
Green leafy vegetables are abundant source of antioxidant compounds and several other essential micronutrient vitamins and minerals. These are vital for the growth and maintenance of bodily functions. They also help to boost immunity.
Fruits
Fruits are enriched with vitamins, minerals, fruit sugars, fibers etc. Include moderate number of fruits as a part of your routine food for healthy living.
Nuts & seeds
Nuts are packed with healthy fats, vitamins, minerals, protein and Fibers. In most of the nuts, the saturated fatty acid content is low and nearly half of the total fat content is made up of unsaturated healthy fat.
Major types of edible nuts with high nutritional value are the following:
• Almonds
• Brazil nuts
• Cashew nuts
• Hazelnuts
• Macadamia nuts
• Peanuts
• Pistachios
• Walnuts
Brazil nuts have good amount of healthy polyunsaturated fatty acids. Pine nuts contain linoleic acid and α-linolenic acid. Walnuts are rich in omega-3 fatty acid α-linolenic acid.Moreover, nuts are good source of proteins &dietary fiber. Nuts are enriched with folate vitamin.
Nuts contain antioxidant vitamins (e.g., tocopherols) and phenolic compounds which are free radical scavengers, protecting the body from oxidative stress damage.
Almonds are abundant source of vitamin E, manganese, magnesium, and fiber. Eating a small handful of almonds daily may boost the immune system as well as skin health and glow.
Seeds also contain several important micronutrients.Sunflower seeds are a rich source of vitamin E which is an effective antioxidant against free radicals. Chia seeds are rich source of omega fatty acids which help cognitive brain functions.
All these nutrients rich food constitute” healthy balanced diet” as they support the healthy functioning of the body and mind.
conclusion
For a healthy mind and body incorporating a healthy food and lifestyle practices are crucial. Its benefits are countless and the outcome may be a very productive, creative, physically and mentally fit population. Furthermore, it promotes wellness of mind and body.
Begin your journey towards healthy living today itself!
Cherries are small, sweet and tart reddish to maroon-coloured edible fruits that belong to the genus Prunus and family Rosaceae. It is a delicious & nutritious fruit consumed by all people across the globe irrespective of their age. Cherries provide numerous health benefits due to their antioxidant potential
Cherries are part of various cuisines including salads, desserts, salads etc. There are various species of cherries. Commercially cherries are produced worldwide and they include both sour cherries (Prunus cerasus) and sweet cherries (P. avium). Sour cherries can be frozen or canned and used in the preparation of sauces and pastries, while sweet cherries are eaten afresh or preserved.
The cherries are fruits with a fleshy drupe (stone fruit) that is generally heart-shaped to nearly globular, measures about 2 cm (1 inch) in diameter, and varies in colour from yellow through red to nearly black.
Drupe is a fruit having thin skin, a fleshy body, a hard stone, and an inner seed. Therefore, cherry drupes are often referred to as “stone fruits” due to the presence of a hard stone in the middle.
Major commercial production of cherries occur in Europe and countries of Mediterranean region. It is also produced in America and Australia too.
Historyof the origin of cherries
According to historical data the Greeks were the first Europeans to start cultivating cherries and later the Romans continued to expand its production to far-flung regions.
It is believed that sweet cherries were cultivated during the ancient times in Asia Minor[ Turkey] between the Black and Caspian seas and it spread to Europe through migratory birds consuming the fruits.
It is an amazing fact that the stones of wild cherries have been found in deposits at bronze age settlements of entire Europe. It was Persians and the Romans who brought cherries into Britain many years before the 1st century AD. In Britain, cherry cultivation was promoted by the royals in the sixteenth century, particularly by Henry VIII.
In the American subcontinent, Massachusetts colonists planted the first sour cherry, ‘Kentish Red’, when they migrated to the region.
Nutritional value of cherries
Cherries are nutritious fruits packed with several kinds of nutrients vital to the body.
Sweet cherries contain 82% water, 16% carbohydrates, 1% protein, and negligible amount of fat. It is also enriched with vitamin C. Sour cherries contain more vitamin C and beta carotenes having antioxidant properties. They are good source of fibers also.
Health benefits of cherries
Fruits with low calories
The cherries are highly recommended fruits with relatively low caloric content and can be consumed even by obese people in moderate doses.
Rich source of antioxidants
Cherries contain polyphenols and vitamin C having anti-oxidant properties. Chiefly sweet cherries, are enriched with anthocyanins, quercetin, hydroxycinnamates, potassium, fiber, vitamin C & carotenoids.
Cherries prevent cancers, cardiovascular disease, diabetes, inflammatory diseases, and Alzheimer’s disease most probably due to their high antioxidant activity.
Cyanidin-3-glucoside and cyanidine-3-rutinoside are the major anthocyanins in cherries.
Improves mental health & brain health
Cherries are abundant source of tryphtophan amino acid & neurotransmitter precursors for brain health. The cherries contain tryptophan, serotonin, and melatonin. Tryptophan is the precursor for neurotransmitters controlling mood.
Anti-inflammatory properties
Cherries may reduce the risk of several chronic inflammatory diseases including, arthritis. Polyphenols, melatonin, carotenoids, and vitamins E and C all contribute to the antioxidant and anti-inflammatory properties of cherries.
Helps to achieve sound sleep
Insomnia or sleeplessness is a common problem in this digital era. Research studies state that consumption of cherries may help to improve sleep.
Cherries may improve cognitive function
Some animal and cell culture studies show that cherries improve cognitive function. Further studies are required to confirm the potential to enhance the cognitive function and mental abilities in humans.
Reduces muscle pains
Muscle aches are common after strenuous exercise. Exercise-induced muscle damage may lead to reduced muscle function from mechanical and immune stressors. This stress is mainly due to inflammation and increased oxidative stress. Studies point out that daily consumption of cherries may attenuate inflammatory and oxidative responses to exercise induced muscle damage.
Reduces hypertension
Cherries can also reduce high blood pressure.
Safety &caution
The cherry kernels are toxic as they contain the compound amygdalin. One can reach the the inner kernal part of cherries while chewing or breaking the hard-shelled cherry pits, which contain amygdalin. It is a chemical that releases the toxic compound hydrogen cyanide when ingested.
How to include cherries in your diet?
Cherries are delicious fruits that could be included as part of various types of desserts, salads and smoothies.
Eggs are commonly available highly nutritious food for all age groups. They are abundant sources of proteins, fats, vitamins, minerals, and bioactive compounds.
Eggs have white gel-like substance which is called egg white and a yellowish portion called egg yolk.
The egg white is composed mainly of water, fibrous structural proteins (ovomucins), glycoproteins (ovalbumin, protease inhibitors), antibacterial proteins (lysozyme), and peptides. Egg-white ovalbumin is an excellent source of amino-acids.
Egg white also contains antibacterial lysozyme which boost immunity against infections. The viscous nature of egg white is due to ovomucin proteins.
Chicken egg contains a large number of antioxidant compounds including vitamins, carotenoids, minerals, and trace elements along with egg-white proteins.
The egg yolk is a great source of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12. Egg yolk also contains iron and zinc in high amounts.
Egg is enriched with minerals such as phosphorus, calcium, potassium. It also contains moderate amounts of sodium. Trace elements including copper, iron, magnesium, manganese, selenium, and zinc also are included within eggs.
Eggs are lacking fibers and carbohydrate content also is low. Egg carbohydrates are distributed between egg yolk and egg white. Glucose is the main free sugar found in the egg.
Proteins in egg yolk include apolipoproteins, phosvitin, egg yolk globulin, and riboflavin binding protein. Proteins help bodybuilding and are used for the production of various hormones and enzymes in human body.
Egg proteins are distributed equally between egg white and egg yolk, while lipids, vitamins, and minerals are essentially concentrated in egg yolk.
The concentration of proteins is, on average, 12.5 g per 100 g of whole raw fresh egg.
Nutritional value of eggs
A medium-sized boiled egg (50 g) contains 78 kcal energy, 6.29 g protein, 0.56 g carbohydrate, and 5.3 g total fat, of which 1.6 g is saturated, 2.0 g is monounsaturated, 0.7g is polyunsaturated, and 186 mg is cholesterol.
Eggs are good sources of vitamins thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, vitamin A, vitamin E, vitamin D, and vitamin K. However, out of the group of all essential vitamins only vitamin C is lacking in eggs.
B group vitamins in eggs are important for proper functioning of heart and nervous system. They also take part as cofactors in various metabolic functions of the body as co factors.
Folates are very important for foetal development and maturation of nervous system in pregnant women.
Carotenoids in egg yolks essential for health of eyes. The two major carotenoids in eggs are carotene and xanthophylls (lutein, cryptoxanthin , and zeaxanthin) which are highly bioavailable in egg yolk. They help to improve vision and prevent macular degeneration and cataract. They have role in prevention of cancer and atheromatous clots in carotid artery.
Egg lipoproteins include LDL and HDL. About 98% of sterols in the egg yolk are cholesterol, and a small amount of phytosterols such as beta-sitosterol, methyl cholesterol, and sorbitol mycotoxins are also present in it [3].
Eggs also contain active lipid components, such as unsaturated fatty acids, phospholipids, choline, and carotenoids.
Phospholipids in eggs include phosphatidylcholine, phosphatidylethanolamine, lysophosphatidylcholine, sphingomyelin ,and some neutral lipids
Egg yolk is also a rich source of essential fatty acids such as linoleic acid.
Health benefits of eggs
consumption of eggs provide numerous health benefits.
• Rich in antioxidants
Egg proteins have been proved to possess antioxidants, such as phosvitin. Anti-oxidants help protect body from many chronic diseases ,particularly lifestyle diseases arising from free radical attack.
• Better brain health
B group vitamins and folate in eggs help brain and nervous system health.
• boosts heart health
Vitamins B and minerals potassium, magnesium and calcium in eggs play major roles in maintaining the health of heart.
• Improves bone health
Eggs are rich sources of vitamin D and minerals such as calcium, magnesium and phosphorus which are crucial for bone health.
• Helps brain development in foetus
Choline plays beneficial role in foetal and neonatal brain development, as deficient choline intake during pregnancy increases neural tube defects risk in infants.
•Improves vision
Carotenoids are highly bioavailable in egg yolk and reduce the risk of age-related macular degeneration and cataracts. It improves vision.
Facts about cholesterol raising potential of eggs &daily consumption
Eggs are considered as cholesterol rich food by many. But studies point out that although eggs consumption raises both serum LDL and HDL levels, the LDL/HDL ratio remains unchanged. Therefore, the adverse effect of LDL on heart and blood vessels might be reduced by the beneficial effect of HDL.
Amino acids such as glycine, glutamate, methionine, and cysteine in eggs play roles in regulating cholesterol metabolism. Egg yolk contains abundant unsaturated fatty acids which are good for heart health.
Therefore, currently it is presumed that the consumption of eggs does not enhance the risk of heart diseases in healthy people. However, it is recommended that people already having cardiovascular risks such as diabetes or hypertension have to be cautious about egg intake.
Healthy bones and joints are important for all age groups as they form the skeletal system of our body which help movement and support the body weight.
Bone formation and resorption is a complex process happening with in the body and it is dependent on several factors such as nutrition, physical activity, hormones etc.
Bone strength starts deteriorating with ageing as well as undernutrition. Menopausal and perimenopausal women are more prone to bone strength reduction and osteoporotic fractures consequent to the declining hormones. Ageing men also are predisposed to weak and fragile bones. Bone fractures are common in undernourished children and adults. To understand the role of nutrition for bones , first and foremost let me guide you through the complex processes involved in the physiology of bone formation and resorption. Simply, it defines how bones maintain their structural integrity and strength.
Bones are constantly undergoing structural and biological change, and it is called remodeling of bones. This process continues throughout the lifespan in humans. Various factors affect this remodeling. Nutrition has a significant role in bone remodeling. Particularly, some vitamins and minerals are crucial for the development of bones.
Vitamin D, vitamin K and minerals including calcium, magnesium, phosphorus etc. have significant role in the formation of healthy and strong bones.
Bones are a type of specialized connective tissue with the capacity to remodel based on the needs. The primary cell forming bone is the osteoblast. Osteoblasts secrete a fluid known as osteoid, which is rich in a protein collagen. For the bone to become hard, the osteoid must undergo mineralization with minerals such as calcium and phosphate.
Role of calcium &vitamin D in bone health
Calcium helps bone mineralization and thus strength or hardness of bones. Calcium requirement for adults is 700mg / day. Calcium can keep your bones healthy and vitamin D helps your body absorb calcium.
Adequate amount of vitamin D and calcium in the diet is essential, especially during the period of rapid growth of childhood and adolescence. [Recommended daily intake of calcium is 1300g].
It has been found with various studies that prevalence of Vitamin D deficiency is very high in patients with hip fragility fractures. Vitamin D deficiency is associated with osteoporosis. Calcium, phosphorus, zinc, and magnesium are very important minerals required for bone development and remodeling. Vitamins A.D and K also play significant role in normal bone metabolism. Deficiency of these nutrients weakens bones and may lead to bone fractures.
Best foods that boost bone health
Human body needs a balanced diet with carbohydrate, proteins, vitamins, minerals in adequate amounts for the healthy functioning of skeletal system. Out of these nutrients, some vitamins and minerals are crucial for bone health. A few bone health boosting foods enriched with these micronutrients are listed below:
Milk and other dairy foods
Milk and milk products are great source of calcium. Calcium plays a pivotal role maintaining the health of bones.
Dietary recommendations for including milk, and dairy products are vital for the prevention of osteoporosis.
According to a study children who had avoided milk and other food fortified with calcium, suffered occurrence of fracture before puberty more frequently than children who had consumed cow’s milk.
Another study indicates that intake of dairy products, increases bone mineral density [BMD] of the femoral bone neck and lumbar spine among subjects with normal 25(OH)D concentration [ vitamin D], but not in a group with vitamin D deficiency. This study throws light into the fact that along with calcium and other minerals vitamin D is crucial for bone health.
Another research study points out that people on a pure vegan diet [who avoid milk and milk products] get only insufficient amount of calcium and vitamin D, which may lead to osteoporosis due to a decrease in bone mineral density .
Green leafy vegetables
Green leafy vegetables, such as broccoli, cabbage and okra are rich in calcium, zinc and vitamins A,C and K; However, spinach is not considered as a good source. Although spinach contains calcium, it also contains oxalate, which inhibits calcium absorption.
Vegetables high in calcium include collard greens, turnip greens, kale, mustard greens, beet greens, bok choy, okra, Swiss chard, and broccoli.
Calcium fortified soy milk
About 200 mL of calcium enriched soy milk contains 240 mg of calcium.
Soya beans
Estrogen hormone is protective of bone. Menopause causes a fall in estrogen level in females. postmenopausal estrogen decline is linked with bone loss and enhances the risk for osteoporotic fracture. Soy products contain isoflavones, plant-based estrogenic compounds or phytoestrogens which show an affinity with the estrogen receptor and protects from loss of bone mass.
Most clinical studies on postmenopausal women and soy products point out a positive effect of soy on markers of bone turnover and bone mineral density. However further extensive studies are needed in this regard.
Tofu
Tofu, also called bean curd, is a soft, flavorless food product made from soybeans. Tofu is made from dried soybeans that are soaked in water, crushed, and boiled.
Tofu contains nutrients such as protein, calcium, potassium, and iron. Soy products are rich source of high amount of calcium as well as plant oestrogenic compound isoflavones. These help bone mineralization, prevent bone loss and thus prevent osteoporotic fracture.
Legumes
Beans or legumes contain calcium, magnesium, fiber and other nutrients. But the presence of phytates in legumes limit their role as this compound may interfere with the absorption of calcium that is contained in beans. The phytate level can be reduced by soaking beans in water for several hours and later they can be cooked fresh water.
Nuts
Nuts are enriched with omega 3 fatty acids, protein, and minerals like calcium and magnesium. Almonds and pistachios are good nuts rich in calcium, omega fatty acids and several other nutrients promoting bone health. Almonds are good source of calcium. A half-cup of the nuts alone has 190 mg of calcium.
Small fishes with bones
Include fishes such as sardines and pilchards into your daily diet. These are rich source of omega -3 fatty acids which help bone health in elderly females at the risk of osteoporosis. Oily fish, such as salmon, sardines and mackerel contain long-chain omega-3 fatty acids. The most important biologically active omega 3 polyunsaturated fatty acids, eicosapentaenoic acid and docosahexaenoic acid are mainly derived from certain cold-water fish or their oils. Salmon and tuna are also rich sources of vitamin D, which helps the mineralization of bones and help to improve bone strength.
Egg yolk
Eggs are good source of vitamin D along with several other nutrients which can boost bone strength helping bone mineralization. Consume one egg every day to boost bone health.
Vitamin D fortified foods
Mostly milk, milk products and margarine are fortified with vitamin D. Consumption of vitamin D fortified foods can increase vitamin D intake and has found to be effective in significantly increasing 25(OH)D levels in the body.
Other types of fortified foods include some cereals, juices, staple food, other dairy products and margarine.
Vitamin D fortified foods can strengthen the bones.
Apart from these proteins and vitamin C are important in collagen formation and proper development of skeletal system. Bone strength depends not only on the quantity of bone tissue but also on the quality.
Collagen, primarily Type I, forms the flexible organic framework of the bones, imparting structure and toughness. Osteoblasts [ bone cells]build this collagen matrix, controlling bone formation and remodeling.
The minerals like calcium and phosphate deposit to form hard hydroxyapatite, creating strong, mineralized tissue.
Therefore, intake of foods such as eggs, milk, legumes and citrus fruits, guava, gooseberry etc. is very important in building and maintaining bone strength.
