Magnesium is a mineral human body needs critically for health of bones, muscles& nerves. Magnesium has great role in your sleep along with numerous other health benefits.
Magnesium – The crucial mineral for vital organs of human body
Magnesium is one of the most important minerals human body needs for proper functioning and maintaining the health of organ systems. Adequate magnesium intake from natural food sources is associated with numerous health benefits to human body and mind.
Around 60%of the magnesium in the body is located in the bones as a crucial factor in bone mineralization. Bone mineralization is vital for giving strength to the bones & skeletal system. The remaining 39 % of magnesium is in soft tissues and 1% in body fluids.
Apart from regulating the skeletal system, magnesium plays critical roles in around 300 biochemical reactions in human body. It is one of the key elements in regulating the rhythm of the heart, blood sugar levels, neuronal communication, glutathione production etc.
Magnesium helps to foster emotional health as well as physical health. Its depletion has been associated with type 2 diabetes and osteoporosis. In human body parathyroid hormones and calcitonin regulates magnesium levels. Vitamin D also has crucial role in its absorption from small intestine.
Magnesium has great role in nerve cell communication and heart functioning as it facilitates transport of calcium and potassium across cell membranes. Nerve impulse conduction is important for the proper functioning of muscular system in the body and magnesium is crucial also for contraction of muscles.
Health benefits of magnesium
Bone health
Magnesium helps bone mineralization and improve bone strength.
Glutathione antioxidant production
Magnesium is an important cofactor in several biochemical reactions in human body and I glutathione production.
Regulates heart health
Magnesium has crucial role in regulating blood pressure as well as the rhythm of heart.
Helps to control blood sugar levels.
Magnesium has some role in regulating blood sugar levels. It is low in diabetic people having poor glucose control.
Energy metabolism
Magnesium has crucial role energy metabolism of glucose and cholesterol.
Neuronal communication
Magnesium regulates nerve impulse conduction and muscle contraction.
Helps to reduce migraine.
Better sleep and good mood
Magnesium is a natural relaxant that regulate neurotransmitters and cortisol hormone. Thus it can reduce anxiety, insomnia [sleeplessness] and depression.
Magnesium rich foods that are super healthy
Green leafy vegetables
Nuts – almonds, cashew nuts, peanuts
Seeds- pumpkin seeds, chia seeds
Whole grains- brown rice, quinoa, oats
Legumes
Soy milk
Potato
Banana
Dark cocholates
Yogurt
Salmon
Avocado
broccoli
Meat
Recommended daily allowance of magnesium is310mg- 410 mg daily.
Magnesium deficiency
Some people having a few diseases are at great risk of developing magnesium deficiency and they include Chron’s disease, gluten sensitivity disorders and surgeries performed on ileum. These gastrointestinal tract disorders interfere with absorption of magnesium.
Vitamin D deficiency also is associated with low magnesium levels in some people as magnesium is absorbed in the small intestine- jejunum and ileum in the presence of vitamin D.
Type 2 diabetes is associated with low magnesium levels ,however no studies point out that magnesium supplementation help to improve diabetes. Probably magnesium is lost through urine excretion.
In people consuming alcohol for prolonged period of time also magnesium is low.
Magnesium deficiency causes muscle cramps, numbness, fatigue, anxiety, nausea, vomiting .it can also cause seizures. Severe magnesium deficiency may lead to low calcium and potassium levels. It can affect nerve cell communication and rhythm of heart.
Magnesium supplementation
Routine intake of magnesium supplements without directions from a health care provider is not recommended. It is advisable in people having gut disorders with malabsorption syndrome. It is prescribed for anxiety, sleeplessness &depression
Straw berries are nutrient dense superfoods which can boost cardiovascular and brain health. They are enriched with wide variety of antioxidants and micronutrients that help skin health also.
Strawberry is a fruit that is widely loved and consumed by people across the globe for its aroma, bright red colour, juicy texture, and sweetness. It can be consumed either fresh or in the processed form of foods such as jam, ice cream, and chocolates. However, strawberries are good for health in its raw form without adding sugar.
History of strawberries
Strawberries are low-growing herbaceous plants that belong to genus fragaria and family rosaceae. These fruits originated in Europe in the 18th century. The garden strawberry was first cultivated in Brittany, France, in the 1750s. Strawberries have been mentioned in literature and art from Romans . It has been depicted in many western paintings also such as Italian, Flemish, and German paintings, including Hieronymus Bosch’s The Garden of Earthly Delights.
However, strawberries reached all over the globe and several countries developed their own varieties commercially only during the 19th century. Strawberries are produced commercially both for instant consumption as raw fruits and for processing as frozen, canned, or preserved berries or as juice.
Nutritional value of strawberries
The strawberries are ranked as one of the best functional foods because of their vitamins and antioxidant content. These play crucial role in preventing and managing lifestyle diseases.
Raw strawberries contain 91% water, 8% carbohydrates, 1% protein, and very low amounts of fats. They are rich source of Fibers, vitamin A, C, B1, B2, B6, K, folates and many important minerals such as calcium, magnesium, potassium.
Along with potassium the antioxidants in strawberries help to protect heart health and reduce hypertension.
The major antioxidants in strawberries include ellagic acid, and certain flavonoids such as anthocyanin, catechin, quercetin and kaempferol.
It contains about 99%of the daily requirement of vitamin C and it is much more than that in oranges and help to boost immunity.
Health benefits of strawberries
Protects cardiovascular health
Antioxidants in strawberries help to lower risk of cardiovascular diseases through inhibition of LDL-cholesterol oxidation, promotion of plaque stability, improved vascular endothelial function, and decreased tendency for thrombosis or clot formation. It protects heart and blood vessels from forming plaques and blood clots.
Helps skin collagen formation &glow
Vitamin C in strawberries helps to boost collagen production and thus skin health and beauty.
Helps to prevent Alzheimer’s disease & boost brain health
The antioxidants in strawberries also help to prevent cognitive decline and protects your brain from neurodegenerative diseases such as Alzheimer’s disease.
Helps to maintain blood glucose level
The glycaemic index of the fruit is less than 40 and hence it can be consumed by diabetic patients also. It will not cause blood sugar spike.
Boost immunity
The vitamin C in strawberries help to boost immunity due to their anti-inflammatory and anti-infective potential. Vitamin C is also a great antioxidant.
Conclusion:
Strawberries contain several vital nutrients which can enhance immunity, heart health, bone health, brain health and skin health. Therefore, enjoy the strawberries for better health and quality of life in the most natural way.
Safety & caution
Strawberries may cause severe allergy in some people who are hypersensitive to it. Sometimes it may reach the level of anaphylaxis or fatal life-threatening allergy. People who are allergic to strawberries, are advised not to eat them.
Fruits are immensely enriched with nutrients such as fibers, vitamins minerals and antioxidants. All these nutrients are crucial for healthy functioning of your body and mind.
fruits
Botanically, fruits are the seed-bearing structure in flowering plants (angiosperms) that is formed from the ovary after flowering. The fruits include sweet produce like apples and mangoes, as well as savory items like tomatoes, cucumbers, and nuts. Nutritionally, fruits are great sources of dietary fiber, vitamins, minerals, and antioxidants.
Common types of fruits:
Citrus: Oranges, lemons, limes, and grapefruits.
Berries: Strawberries, blueberries, raspberries, and blackberries.
Tropical/Exotic: Mangoes, bananas, pineapple, dragon fruit, and papaya.
Pomes & Stone Fruits: Apples, pears, peaches, plums, and cherries
Health benefits of fruits
Fruits are abundant sources of fibers, vitamins, minerals and antioxidants. The nutritional value of various fruits is different and the health benefits they provide also differ accordingly. Therefore, it is always recommended that you take a mix of various fruits together in moderation at least four times a day along with a balanced diet. It is always advisable to consume cut fruits instead of juicing as it strips the fiber.
Great source of fibers
Fruits contain a lot of soluble and insoluble fibers. The fibers help to reduce cholesterol in your body and help gut health. They also have crucial role in reducing obesity or in promoting weight loss.
Improves heart health
The antioxidants, fibers and some minerals in fruits help to improve cardiovascular health. They help to reduce plaque development inside blood vessels of heart and prevent heart attack and stroke. Fibers also have crucial role in reducing bad LDL cholesterol. The fibers also help weight loss mitigating the risk for heart attacks.
Enriched with various antioxidants
The fruits contain various types of antioxidants which have beneficial effects on vital organs of human body and on skin. The antioxidant content varies among fruits. However, most of the antioxidants are powerful and prevent free radical induced oxidative stress.
A rich source of vitamins
Fruits are enriched with many important vitamins including vitamin A, B, C, E and folates. All these vitamins are effective antioxidants also and play vital role in maintaining health.
Abundant source of essential minerals
Fruits contain minerals such as calcium, magnesium, manganese, potassium etc. in good amounts which have significant roles in heart health and bone health.
Helps to prevent lifestyle diseases
The fibers in fruits slows down digestion and help to reduce blood sugar spikes and low glycaemic index type fruits can be consumed by diabetic people as well. The fiber helps to reduce bad LDL cholesterols and protect from cardiovascular diseases. Potassium in fruits help to reduce and control blood pressure and therefore help heart health. The anti-inflammatory potential of fruits help to reduce diabetes and cardiovascular diseases.
Boost immunity
The vitamins and minerals in fruits boost the immunity. Vitamin C rich fruits and vitamin A and carotenoids play crucial rule in it.
Improves digestion
fruits regulate bowel movements, prevent constipation, and nurture a healthy gut microbiome due to the presence of fibers in them.
Helps weight loss
Fibers in fruits help to reduce weight loss as the fibers give a feeling of satiety and reduce excessive food intake.
Improves skin health & glow
The antioxidants, vitamins in fruits help to glow your skin from within. It also helps to promote hair growth.
Anti -inflammatory properties
The fruits have antioxidant vitamins with anti-inflammatory properties and they help to reduce chronic diseases of vital organs.
The nature provides you with a wide variety of fruits in every season abundantly. Beyond the nutritive value, the fruits and their harvesting is a pleasant experience for people and therefore now fruit cultivation and their harvests are part of many resort projects globally. The urban population who lives in concrete jungles most of their life, visit such fruit farm resorts as a retreat centre of green space occasionally for relaxing and rejuvenating the mind and body. These fruit farm resorts welcome thousands of such visitors in quest of sustainable eco-friendly healthy living. In a nut shell the significance of fruits is enhancing day by day in this digital era of technological development when human beings search their roots for healthy living in close connection with nature.
It is indeed a welcomely trend to have more farm stay orchards as part of Agri tourism. Furthermore, nowadays fruit gardens are part of home plans of many people who love and foster healthy living with nature.
A few healthy fruits available in India & their nutritive value
Pine apple
It is enriched with fiber, potassium, calcium, manganese and vitamin C. The fruit has great role in boosting immunity, heart health & skin health. It has anti-cancer and anti-inflammatory properties also.
The bromelain in pineapple helps digestion and absorption of nutrients.
Pomegranate
Pomegranate is rich in vitamin C and several other antioxidants such as ellagic acid which can fight against free radical damage to the cells. The fibers help digestive and cardiovascular health. Furthermore, minerals such as potassium and calcium play crucial roles in cardiovascular health and bone health.
Apple
Apple contains fiber and vitamin C. They also boost heart health and gut health. Furthermore, it is a great source of potassium and calcium. It has critical role in boosting immunity in children as well as adults. They contain antioxidant quercetin which help in preventing inflammations. Apples are best for consumption in people attempting weight loss.
Grapes
Grapes contain fiber, calcium, magnesium, potassium and vitamin C. Antioxidants in grapes reduce oxidative stress in the brain and protect against cognitive decline
Oranges
Oranges belong to citrus group of fruits and is well known for being a great source of vitamin C and antioxidants like hesperidin and quercetin.
Strawberries
Strawberries are rich source of fibers, vitamin A, C, B1, B2, B6, K, folates and many important minerals such as calcium, magnesium, potassium. Along with potassium the antioxidants in strawberries help to protect heart health.
The major antioxidants in strawberries include ellagic acid, and certain flavonoids such as anthocyanin, catechin, quercetin and kaempferol. The antioxidants in strawberries also help to prevent cognitive decline and protects your brain from neurodegenerative diseases such as Alzheimer’s disease.
It contains about 99%of the daily requirement of vitamin C and it is much more than that in oranges and help to boost immunity.
Vitamin C also helps to boost collagen production and thus skin health and beauty.
The glycaemic index of the fruit is less than 40 and hence it can be consumed by diabetic patients also. It will not cause blood sugar spike.
Conclusion:
Fruits are enriched with several vital nutrients which can boost immunity, heart health, bone health, brain health and skin health. Include a wide variety of fruits into your daily diet for better health and productivity in life.
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!
