Nutri Guide

Papaya Leaf Juice - Home cure for dengue death sting

2012-10-29T22:16:00.004+05:30

It could be a miracle cure for dengue. And the best part is you can make it at home.

The juice of the humble papaya leaf has been seen to arrest the destruction of platelets that has been the cause for so many deaths this dengue season. Ayurveda researchers have found that enzymes in the papaya leaf can fight a host of viral infections, not just dengue, and can help regenerate platelets and white blood cells.

Scores of patients have benefited from the papaya leaf juice, say doctors.

Papaya has always been known to be good for the digestive system. Due to its rich vitamin and mineral content, it is a health freak's favourite. But its dengue -fighting properties have only recently been discovered.

Chymopapin and papin - enzymes in the papaya leaf - help revive platelet count, say experts.

"They have a role in regenerating healthy cells. So, it's perhaps possible to treat platelet fall with them. We need more research in this area," said a researcher at the National Institute for Ayurvedic Drug Development.

The juice has to be prepared from fresh papaya leaves, say the researchers. Devein the leaves and grind the green, pulpy part into a paste. You can also use a mixer.

The paste is very bitter and you would probably have to mix it with fruit juice. Doctors recommend 20-25 ml (about four to five teaspoons), twice a day, for at least a week to get the best results.

Several dengue patients have had a remarkable platelet recovery after taking papaya leaf juice, say family members and doctors.

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Bitter gourd juice — a healthy way to start the day

2012-10-08T08:50:00.003+05:30

Bitter gourd or bitter melon (Momordica charantia) is actually a member of the squash family and resembles a cucumber with bumpy skin. Bitter melon bears simple alternate leaves. Each bitter melon plant bears separate yellow male and female flowers; its fruit has an oblong shape.

When first picked, a bitter melon is yellow-green, but as it ripens, it turns yellow-orange in colour. As the fruit ripens, the flesh becomes tougher and more bitter. Bitter melon has a variety of shapes and sizes. The inside of the melon is filled with fibrous seeds.

Health benefits

Bitter gourd is believed to improve the body's ability to use blood sugar and glucose tolerance. It is consumed regularly in leprosy endemic regions as it is believed to help prevent the disease. It is helpful in fighting cancer and several infections.

Bitter gourd has been known to provide relief from constipation and is also effective in the treatment of psoriasis. It’s high beta-carotene that helps alleviate eye problems and improve eyesight. The juice of the leaf has been found to be beneficial in the treatment of alcoholism. It is also said to build the immune system.

Bitter gourd contains beneficial properties that rid the blood of toxins; consuming 20 ml of the juice daily helps cleanse the liver. It is recommended for asthma patients.

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Five nutrients every woman needs

2011-10-14T23:12:00.001+05:30

As women undergo complex changes over the years, their bodies need a variety of nutrients. Nutritionist Fiona Hunter explains what you need and when.

If you eat a balanced diet, it's not difficult to get enough of the many nutrients our bodies need. However, menstruation, the menopause, pregnancy and fluctuating hormone levels affect the need for certain key nutrients.

1. Calcium for strong bones

Osteoporosis, also called brittle bones, affects one in two women over the age of 50 in the UK. The risk of suffering from this debilitating condition increases dramatically if your diet lacks calcium. Studies suggest that a low intake may also be linked with PMS. Until your mid-20s, it's vital not to skimp on calcium while your bones grow, but it remains important for bone health at all ages.

Until your mid-20s, it's vital not to skimp on calcium while your bones grow

How much do you need?

The Recommended Daily Amount (RDA) is 700mg, which can usually be gained from three servings of dairy. After the menopause, the body becomes less efficient at absorbing calcium, so you may need to up your intake.

2. Folate - healthy babies, healthy heart

Folate is essential during pregnancy to help prevent neural tube defects such as spina bifida. Because the spinal cord is formed in the first 12 weeks, folate is critical during the very early stages of pregnancy. It can be weeks before you realise you are pregnant, which is why all women of child-bearing age are advised to take a supplement. New research suggests a good intake of folate may also help to protect against heart disease and stroke, so it's worth making sure your diet contains enough even if you're not planning a baby.

How much do you need?

The RDA is 200 micrograms. Women of childbearing age should take a folate supplement of 400mcg a day in addition to the 200mcg from their diet.

3. Magnesium for a healthy system

Studies show that low intakes of magnesium may be linked with PMS, while other studies have shown that magnesium may help to increase bone density in postmenopausal women.

How much do you need?

The RDA for magnesium is 270mg a day.

4. Brain-boosting omega-3 fats

Omega-3 fats are vital for the development of a baby's brain, which makes them a key nutrient for pregnant women. Studies also show that women who have a good intake of omega-3 during pregnancy are less likely to have a premature baby. Omega-3 fats also keep adult hearts healthy and reduce the risk of stroke, and may help to reduce the risk of dementia and Alzheimer's disease. Generally, omega-3 offers genuine health benefits whatever your stage of life.

How much do you need? The RDA is 0.45g.

5. Iron for energy

Studies suggest that one in four women in the UK has low iron stores. Iron is essential for the manufacture of haemoglobin, which carries oxygen from your lungs and transports it around the body. An iron deficiency can make you feel washed out and constantly tired.

How much do you need?

The RDA from 11-50 years is 14.8mg. Most women's need for iron drops after the menopause, but until then it's important to ensure you get enough.

LOW SALT SUPPER SOLUTIONS

2011-03-15T19:02:00.000+05:30

The health message is clear - cut your salt intake to avoid a number of serious health problems.

According to the Food Standards Agency, most of us are consuming twice as much as the recommended 6 grams of salt or one teaspoonful a day. And this really matters because there is overwhelming evidence that a high salt intake is linked to high blood pressure.

High salt levels are linked to heart disease, strokes, osteoporosis, cancer of the stomach, asthma attacks and kidney stones. The good news is that experts suggest it takes just three weeks to get used to a lower salt diet.

Quick salt guide

Aim for a maximum of 6g total intake of salt per day

If the nutritional label only gives the value of sodium, multiply that amount by two and a half, eg 0.5 sodium x 2.5 = 1.25g salt

The rule of thumb is that a food item containing 0.1g of sodium or less is considered low in salt and a food containing 0.5g of sodium or more is considered high.

EAT YOUR WAY TO FABULOUS SKIN

2011-03-12T08:49:00.000+05:30

If you want radiant skin, the old adage 'you are what you eat' has never rung more true. More ways to achieve the perfect glow.

THE GOLDEN RULES

Moisturisers and sunscreens can help to keep you looking youthful, but your skin also needs to be nourished from within and the best way to do that is by choosing the right diet.

EAT YOUR 5-A-DAY

Fruit and vegetables contain powerful antioxidants that help to protect against the cell damage caused by free radicals, which include smoking, pollution and sunlight. Vitamin C is one of the most powerful antioxidants. It is found in all fruit and vegetables but especially in citrus fruits, red peppers, guavas and kiwi fruit. Beta-carotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in papaya and spinach are also potent antioxidants.

CUT OUT CRASH DIETS

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins, too.

STOCK UP ON SELENIUM

This is also a powerful antioxidant - studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts - just four nuts will provide the recommended daily amount (RDA). Other good sources are fish and eggs.

DRINK UP

Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least eight glasses of water a day - all fluids count towards your daily allowance, but water is the healthiest. If you work in an office, keep a large bottle of water on your desk to remind you to drink.

DON'T BE AFRAID OF FAT

Good fats - the type found in avocados, nuts and seeds - provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.

OPT FOR OMEGA-3

Eat more phyto-oestrogens. Phyto or plant oestrogens are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake of excess oestrogen and raise low levels when needed. They are thought to offer protection against breast cancer and heart disease.

Eating salmon fish at least 10 times a week is good for skin. Omega-3 fats in salmon fish encourage the body to produce anti-inflammatory compounds, which can help to slow and even reverse signs of ageing.

GO FOR LOW-GI CARBS

Eat plenty of bean, pulses, porridge and other low-GI carbs - these slowly release sugar into the blood, providing you with a steady supply of energy and leaving you feeling satisfied for longer, so you're less likely to snack. Choose low-GI carbs and avoiding high-GI ones, like biscuits and sugary drinks, as they lead to over-production of insulin, which damages collagen and accelerates wrinkling.

ZAP UP YOUR ZINC

Zinc is involved in the normal functioning of the oil-producing glands in the skin, and also promotes skin healing. Zinc-rich foods include red meat, whole grains, wheat germ and shellfish. Eating red meat once a week, and at least one serving of whole grains, should be enough to reach the RDA.

EAT TO BEAT 6 COMMON PROBLEMS

2011-03-11T07:55:00.000+05:30

Research confirms that by including certain foods in your diet you can help fight many health problems.

BOOST YOUR WELLBEING

FOODS TO FIGHT...HEART DISEASE

High blood cholesterol is a major risk factor for heart disease, but several foods can help reduce levels of LDL (bad) cholesterol or boost levels of HDL (good) cholesterol:

Fruit and vegetables contain vitamins and phytochemicals that help prevent the oxidation of cholesterol, which reduces the chance of it being deposited in the arteries.

Beans, pulses and porridge oats contain soluble fibre, which encourages the body to excrete cholesterol before it can be absorbed into the bloodstream.

Nuts help increase levels of HDL cholesterol, as does oil-rich fish, whose omega-3 fatty acids also help to protect the heart by making the blood less sticky and likely to clot. They help to reduce the risk of heart disease, too, by encouraging the muscles lining the artery walls to relax, improving blood flow to the heart.

A review of studies that looked into the relationship between green tea-drinking and heart disease found that people who drank three or more cups a day were 11 per cent less likely to suffer from a heart attack.

Recent studies have shown that eating 25g soya protein a day can lead to a 10 per cent reduction in both total and LDL cholesterol.

Alcohol (red wine in particular), when drunk in moderation, has also been shown to help reduce the risk of heart disease.

EAT LESS full-fat dairy products and fatty meat, all of which contain saturated fats, which encourage the liver to produce LDL cholesterol. Foods containing trans or hydrogenated fat (often found in shop-bought biscuits and cakes) also increase LDL cholesterol.

VERDICT
Eat five portions of fruit and vegetables a day

Have oil-rich fish at least once a week

Choose unsaturated fats rather than saturated

Keep your weight within the ideal range

Aim to do at least 30 minutes exercise at least five times a week.

FOODS TO FIGHT...HIGH BLOOD PRESSURE

Changes in diet including increasing fruit and vegetable intake, upping magnesium and calcium-rich foods and cutting back on salt help to combat high blood pressure. Here are the areas to focus on:

Fruit and vegetables (particularly oranges and bananas) are rich in potassium, which can help to counterbalance the effects of too much salt. People with high blood pressure are advised to eat 7-9 portions of fruit and vegetables each day to boost their potassium.

Magnesium and calcium can also help to control blood pressure; to maximize your intake, include lots of wholegrain cereals, pumpkin, sunflower seeds, nuts and peanut butter in your diet.

In addition to eating less salt and more fruit and vegetables, the DASH diet (Dietary Approaches to Stop Hypertension) also recommends eating three servings of low-fat dairy foods a day.

EAT LESS salt. There is overwhelming evidence to suggest that a high salt intake is a major factor in the development of high blood pressure.

VERDICT
Eat at least two servings of fruit or vegetables at each meal

Take regular exercise and if you smoke, quit

Learn to relax - stress increases the risk of high blood pressure

Eat no more than 6g of salt a day based on the severity of hypertension.

FOODS TO FIGHT...PMT

Mood swings, headaches and fatigue are common symptoms of pre-menstrual tension and can be exacerbated by low blood-sugar levels.

Eating low-GI, carbohydrate-rich snacks, like oatcakes, will help keep blood sugar levels stable.

New research suggests that boosting levels of vitamin B6, calcium and vitamin D can help relieve many PMT symptoms. Foods rich in B6 include wholegrain cereals, whole meal bread, bananas, pulses, brown rice, nuts and yeast extract.

Low-fat dairy products are the best source of calcium and oil-rich fish provides vitamin D.

EAT LESS salt. Cutting back on salt can help to offset the bloating and fluid retention commonly associated with PMT.

VERDICT
Eat a healthy, balanced diet, with plenty of fruit and vegetables and wholegrain cereals
During the last two weeks of your cycle try eating a carbohydrate-rich snack or meal every two to three hours.

FOODS TO FIGHT...DEPRESSION

Low levels of B vitamin folate (also called folic acid) and B6 have been linked with depression - in a study carried out at Harvard Medical School in Boston, one in four depressed patients was deficient in vitamin B6. Foods to eat include:

Foods rich in vitamin B6 include avocados, while foods rich in folate include breakfast cereals, oranges and dark green, leafy vegetables.

Other studies suggest people who eat a diet rich in omega-3 fats are less likely to suffer from depression.

EAT LESS processed foods, as ready meals and refined cereals tend to be lacking in essential nutrients. Alcohol can be a depressant, so is best avoided.

VERDICT
Eat a healthy, balanced diet

Choose a wholegrain cereal for breakfast

Poor appetite is a common symptom of depression; if your appetite isn't what it could be, it's worth taking a vitamin and mineral supplement.

FOODS TO FIGHT...OSTEOPOROSIS

A good calcium intake while bones are still growing will increase bone density, making them stronger and helping to prevent fractures later in life. Find out about good sources, plus other foods that will help to beat osteoporosis:

Dairy products are an excellent source of calcium, in a form that is easily absorbed by the body.

Vitamin D, vital for the absorption of calcium, is found in very few foods. However, oil-rich fish, egg yolks and liver all provide useful amounts.

Magnesium may have an important role to play in helping to keep bones healthy. Good sources include Brazil nuts, sunflower and sesame seeds, almonds, bananas and dark green, leafy vegetables such as spinach.

Studies have found that women who have a good intake of vitamin K have denser bones and fewer hip fractures, so add kale and broccoli to your diet.

EAT LESS salt and fizzy drinks. A high salt intake can cause calcium to leach from the bones.

Large amounts of vitamin A can weaken bones - as a precaution, the Food Standards Agency recommends that people who eat liver regularly (more than once a week) should not increase this amount, and avoid taking vitamin A supplements. It also recommends that anyone at risk of osteoporosis should not take more than 1.5mg of vitamin A per day.

Some studies suggest that a large intake of phosphoric acid from fizzy drinks weakens bones as calcium is drawn out of them to neutralise the acid. Excessive alcohol intake can also damage the cells that make new bone.

VERDICT
Eat at least three servings of dairy products a day. If you don't eat dairy, include other calcium-rich foods or take a supplement

Take regular weight-bearing exercise and quit smoking

Drink no more than three units of alcohol a day (four for men) and have at least one alcohol-free day a week.

FOODS TO FIGHT...VISION LOSS

There is a strong link between diet and age-related macular degeneration (AMD), cataracts and glaucoma, three of the most common causes of impaired vision and blindness in people over the age of 60. Eat more of the following foods:

Several studies have shown that those who eat a diet rich in fruit and vegetables (especially dark green, leafy vegetables) are less likely to suffer from AMD.

The phytochemicals lutein (found in spinach, kale, broccoli, kiwi fruit, Brussels sprouts, peas, sweet corn and papaya) and zea-xanthin (found in spinach, oranges) are believed to help protect the lens of the eye from damage by free radicals. A diet rich in fruit and vegetables and vitamin C has also been shown to reduce the risk and slow the development of cataracts.

A good intake of omega-3 fatty acids, found in oily fish, may also help to protect against glaucoma.

EAT LESS salt. High blood pressure is believed to increase the risk of glaucoma.

VERDICT
Make sure you eat your five-a-day

Eat oil-rich fish at least once a week

Smoking and obesity increase the risk of AMD, so quit smoking and keep your weight within the ideal range

Protect your eyes in the sun by wearing UV-blocking sunglasses.

EAT FOR YOUR AGE - LIVE WELL AT ALL AGES

2011-03-08T13:18:00.000+05:30

As we grow older our interests, priorities and eating habits all change, so it's no surprise that our nutritional needs do also. The core principles of a healthy, balanced diet remain the same at 25 or 65, but we do need specific nutrients as we go through different life stages.

It's important to have a healthy, balanced diet throughout life, but different nutrients can help maintain health at specific ages.

FOR YOUR BUSY 20S & 30S:

START MAKING TIME Life is busy for most women aged 20-30 and healthy eating is often way down the list of priorities. The National Diet and Nutrition Survey found that a high percentage of women in this age band failed to meet the recommended daily intake for several key nutrients, including calcium, folic acid and iron - and only 4% of women aged 19-24 consumed their 5-a-day target for fruit and vegetables.

Our bones continue growing until our late 20s, so a lack of calcium at this stage will greatly increase the risk of osteoporosis later in life. It's also not uncommon for people in this age group to skip breakfast, meaning that fibre intake is usually low, which can lead to diverticular disease later in life.

This group may often eat salt-laden processed foods, which can increase the risk of blood pressure problems. Folic acid is especially important for women planning to become pregnant too, because it helps to prevent spina bifida.

GO FOR...

CALCIUM To ensure you're getting the required amount of calcium, you need to eat 3 servings from the dairy group each day (1 serving = 200ml milk, 1 small pot yogurt, 30g cheese). If you don't eat dairy, you should include products like Tropicana calcium-enriched orange juice.

FIBRE Make time for breakfast. Fortified wholegrain cereal with semi skimmed milk and a glass of fruit juice will provide fibre and several key vitamins.

LOW SALT Check information on the back of the pack before you buy ready meals or sandwiches - for a main meal you should aim to eat no more than 2.5g salt (and no more than 6g a day). If you have ready meals, add an extra serving of vegetables.

FOLIC ACID Good sources of folate include fortified breakfast cereals (which also include iron), dark green leafy vegetables and oranges.

IN YOUR 40S:

EXERCISE AND IRON ARE IMPORTANT At this time of life many people still take their good health for granted and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important - now is the time to invest in your future good health. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer's, cataracts and certain types of cancer.

After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise.

Excess weight will increase the risk of health problems like heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes - nip any weight gain in the bud now before it becomes a serious problem.

One in four women in their 40s have low iron stores, which can contribute to the 'tired all the time' syndrome.

GO FOR...

ANTIOXIDANTS Fruit and vegetables are the best source of antioxidants - make sure you eat at least 5 a day and a good variety of different produce.

IRON Liver and lean red meat are the best and most easily absorbed form of iron, so try to eat red meat at least twice a week (you don't need to eat huge portions, 100g is enough). If you don't eat meat, choose a fortified breakfast cereal and eat plenty of green leafy vegetables.

IN YOUR 50S:

WATCH YOUR FAT LEVELS Health problems, such as raised cholesterol, high blood pressure and type 2 diabetes are more common in this age group. A low-fat, low-GI diet, which includes plenty of fruit and vegetables, is the best way to prevent and treat all of these problems.

The decline in oestrogen levels that accompanies the menopause accelerates the loss of calcium from bone, which increases the risk of osteoporosis or brittle bones. To counteract this, it's important to eat at least three servings of low-fat, calcium-rich foods each day. Working some regular weight-bearing exercise, such as walking, into your routine will also help to keep bones strong.

In your 50s, your joints may also start to become a bit stiff and sore. Studies have shown that taking a supplement of glucosamine combined with chondroitin can help to relieve joint pain and prevent further damage.

If you don't eat at least one serving of oil-rich fish each week, you should also think about taking an omega-3 supplement to help thin the blood and reduce the risk of heart attack and stroke.

GO FOR...

CHOLESTEROL-LOWERING FOODS Get your cholesterol and blood pressure checked. If you have high cholesterol, swap to a cholesterol-lowering spread or one of the mini drinks or yogurts.

SOYA Eating 25g of soya protein a day can help reduce blood cholesterol levels. Phytochemicals in soya beans, and products made from them, may also help reduce many of the unpleasant symptoms associated with the menopause. Use tofu instead of chicken in stir fries and pour calcium-enriched soya milk on your cereal.

OMEGA-3 FATS To keep bones and heart healthy, go for canned salmon rather than canned tuna as salmon is rich in omega-3 fats and calcium.

60 & OVER:

VITAMINS ARE VITAL As we grow older, various physiological and psychological changes occur which have a direct effect on nutritional requirements. The body becomes less efficient at absorbing and using many vitamins and minerals. Long-term use of prescription drugs can reduce the absorption of certain nutrients.

At the same time, many people find that as they get older their appetite decreases. Since the need for vitamins and minerals stays the same, or in some cases increases, it becomes even more important that the food we eat is healthy and nutritious.

Digestive problems, like constipation, piles and diverticular disease, are more common in this age group. A high-fibre diet can help, but in addition to upping your fibre intake you need to make sure you're drinking plenty of water, otherwise the fibre can't work. Some types of probiotic yogurt can also help with constipation.

Our sense of smell and taste becomes less acute as we get older, but don't fall into the trap of adding extra salt to your food - use herbs, spices and other flavourings such as garlic, lemon juice, flavoured vinegars or mustard.

You need to ensure that you include plenty of foods rich in B12. If you've suffered a heart attack, you should increase your intake of oil-rich fish so you're having at least two servings a week, and talk to your doctor about taking a fish oil supplement.

Like calcium, vitamin D is important for good bone health. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains at least 10 micrograms of vitamin D.

GO FOR...

FIBRE Choose a wholegrain breakfast cereal, like porridge or whole meal or whole wheat bread and eat plenty of fruit and vegetables.

VITAMIN B12 Meat, fish, eggs, dairy products and fortified breakfast cereals all contain vitamin B12.

VITAMIN D Small amounts of vitamin D are found in margarine, eggs and oil-rich fish. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day.

10 STEPS TO A HEALTHY HOLIDAY

2011-03-07T09:47:00.002+05:30

Avoid food poisoning, travel sickness and a host of other common holiday ailments with our ten tips for a healthy holiday.

STAY SAFE THESE HOLIDAYS

A well-planned diet and a first aid kit of supplements won't necessarily spare you from holiday health upsets - but they will reduce your risk of some common complaints. Have a look at your holiday itinerary, and consider adding the relevant items to you shopping list.

1. TAKE SUPPLEMENTS

One in four people travelling abroad will suffer from traveller's diarrhoea, so if you are prone to it you might want to start taking a probiotic supplement or sip a probiotic yogurt drink three weeks before you travel.

2. GO GINGER

Travel sickness isn't much fun, so avoid heavy meals for at least two hours before travelling or if you have to eat, choose dry snacks like crackers or ginger biscuits - studies show ginger root may reduce motion sickness. Avoid dairy products, salad and fruit, which can be acidic. Ginger capsules can also be taken.

3. DRINK WATER

If you're flying, remember that the air that you breathe on the plane is drier than normal, so it will increase your risk of dehydration, which in turn will make jet lag worse. Drink plenty of water, at least 200ml for every hour you're in the air. It's probably best to stick with still water rather than fizzy, which can leave you feeling bloated.

4. PREVENT DEEP VEIN THROMBOSIS

Avoiding dehydration on a flight also reduces the risk of deep vein thrombosis (DVT). If you don't eat oil-rich fish such as mackerel regularly, take an omega-3 fatty acid supplement for several weeks before travelling.

5. DON'T DRINK AND FLY

If you have problems sleeping on a long-haul flight, avoid the temptation to use a few drinks as a nightcap. You'll feel the effect of alcohol faster and you're more likely to get a hangover. Pack a few herbal teabags in your hand luggage in case you can't get decaffeinated tea or coffee onboard.

6. PILE UP ON CARBS

The right food can help you adjust to a new time zone and reduce jet lag after a long-haul flight. A carbohydrate-rich meal such as pasta will increase production of the neurotransmitter serotonin in the brain and make you feel sleepy. If you need to stay awake, choose a protein-rich meal such as a cheese omelette.

7. STOCK UP ON SELENIUM

Studies suggest that selenium can help prevent sun damage to skin cells. Brazil nuts are one of the richest sources of selenium - just four nuts provide more than the recommended daily amount. Beta-carotene (found in red and orange fruit and vegetables), lycopene (found in tomatoes) and lutein (found in kale, papaya and spinach) may also help to protect your skin from within.

8. PREVENT PRICKLY HEAT

Prickly heat can turn a hot summer's day into an itchy nightmare. Some people find that taking a supplement of quercetin, a natural antihistamine, helps prevent prickly heat by dulling the allergic reaction that causes it. Foods that are naturally rich in quercetin include apples, broad beans, cherry tomatoes, green beans and peas.

9. DRINK LOTS OF WATER

Drink plenty of water, even if you're not thirsty, in the first few days of your holiday as that's when you are most susceptible to sunstroke - symptoms include fatigue, headache, dizziness, muscle cramps, nausea and vomiting. Check by looking at your urine - it should be a light yellow colour. If it's dark yellow, you need to drink some more water.

10. WEAR INSECT REPELLENT

Although many people swear by eating lots of garlic and taking a vitamin B supplement to stop mosquitoes and midges from biting, there is no scientific evidence to show that either are effective. Experts believe that whether or not you're a tasty meal option for mossies and midges comes down to genetics, not what you eat, so wear an insect repellent.

YOUR HEALTHY HOLIDAY SHOPPING LIST

Probiotic yogurt drinks to reduce the risk of traveller's disease.

Ginger capsules for travel sickness.

Omega-3 supplements to reduce to risk of deep vein thrombosis (DVT).

Herbal tea bags to enjoy on your flights.

Brazil nuts or a selenium supplement to help sun-proof your skin.

Quercetin supplement or apple, peas, tomatoes can be taken for prickly heat.

A FAT LOT OF GOOD

2011-03-05T09:48:00.000+05:30

High fat intake is often linked with major health problems including obesity and heart disease. It's little wonder then that the Food Standards Agency recommend a low-fat diet for everyone. However, we all need some fat in our diet to stay healthy. Fat is a good energy source and vital for the body to absorb vitamins A, D, E and K.

The confusing part is that not all fats were created equally - some are better for us than others. What's more, although high in calories, there is evidence that you could burn fat more quickly by changing the type you eat. So how can we get the balance right?

CHOOSE...

Monounsaturated rather than polyunsaturated oils – olive oil rather than sunflower oil for instance.

The right balance of 'omegas'. Linoleic acid (omega-6) and linolenic acid (omega-3) are types of polyunsaturated 'essential fatty acids' or EFAs.

Foods containing omega-3 EFAs - vital for a healthy heart and good lung function, and found in oily fish, flaxseed oil, flaxseeds (linseeds), walnut oil, mustard seeds, pumpkin seeds, leafy green vegetables, grains and spirulina (an algae available as a powder or tablets from health stores). Most of us get enough omega-6 oils from sunflower, safflower and corn oil.

Foods including almonds, avocado, olive oil, cashew, peanuts, which all contain oleic acid, a component of omega-9.

Omega-9 also contains stearic acid, found in animal fat, it's a saturated fat, but it is more likely to be used as energy than stored as fat. Crucially, the body can convert it to oleic acid, which is monounsaturated and therefore heart-healthy.

We all need some fat in our diet to stay healthy, it's a good energy source and vital for the body to absorb vitamins A, D, E and K.

CUT BACK ON

The amount of saturated fats you consume. They can raise blood-cholesterol levels and increase your risk of heart disease. There is no need to stop eating red meat - in fact, if you trim the fat from a piece of meat and it looks lean, it's reasonably low in fat at between 4-8 grams per 100g and likely to be lower in fat than a piece of roast chicken with the skin left on.

Trans fats. It is now thought that their effect on the body may be worse than saturated fats. Check ingredient labels. If you see 'hydrogenated oil/fat' or 'partially hydrogenated oil/fat' listed, then that product is likely to include trans fats; and the higher up the ingredients list it is, the more trans fats there are likely to be.

Foods laden with saturated and/or trans saturated and/or trans fats, including biscuits, butter, cakes, cheese, pastries, pies, sausages, ready meals, bought sandwiches and foods containing coconut containing coconut or palm oil, or lard.

Avoid foods including biscuits, butter, cakes, cheese, pastries, pies, sausages and ready-meals.

KNOW YOUR FATS...

Saturated fats - Found in fatty meat and dairy products. They raise levels of LDL (bad) cholesterol in the blood, increasing your risk of heart disease, so cut back on these.

Polyunsaturated fats - Found in plants and seafood. Good sources include sunflower, safflower and corn oil. Can help lower levels of bad LDL cholesterol, but also lower a good HDL cholesterol level - which is why it's better to opt for monounsaturated fats such as olive oil.

Monounsaturated fats - Found in plants and seafood (e.g.: olive oil, oily fish and walnuts). They help to lower bad LDL cholesterol and so protect you from heart disease.

Cholesterol - There are two types. LDL is the bad cholesterol and HDL is good cholesterol.

Omega-3s - Linolenic acid is found in oily fish, linseed and pumpkin seeds, soya, walnuts and green vegetables. Most of us don't get enough omega-3s in our diet. Omega-6s Linoleic acid is found in sunflower, safflower and corn oil, sunflower and sesame seeds. Most of us get enough omega-6s in our diet.

Trans fatty acids - Avoid them by cutting out foods containing hydrogenated or partially hydrogenated oils.

Hydrogenated fats/oils - A chemical process that turns cheap liquid oils such as palm oil, as well as sunflower and rapeseed oil, into solids used in biscuits, cakes, pastries and margarines. It's now accepted that the hydrogenation process produces trans fats that are even more harmful than saturated fat.

Even though all oils contain roughly the same calories, evidence suggests that different types have different effects on the body.

EAT TO BEAT THE MENOPAUSE

2011-03-04T08:53:00.000+05:30

Eating - and avoiding - certain types of foods can make the menopause a lot more bearable. Here's some trigger foods to watch out for:

You may be lucky and sail through the menopause with no problems at all, but a lot of women are affected by some of the symptoms - hot flushes, night sweats, mood swings, low libido, thinning bones, insomnia and forgetfulness.

Hormone replacement therapy (HRT) has been a lifeline for many women; however studies have shown links between HRT with increased rates of breast cancer, heart attacks and strokes, so alternatives have been sought.

Many of the symptoms that are associated with the menopause are linked with a drop in oestrogen and progesterone (hormone) levels. For example, oestrogen helps lift our mood so, when levels drop, we may feel depressed. No one yet understands exactly what causes hot flushes but it has been observed that women in Japan have far fewer menopausal symptoms and one theory is that this is because their diet includes a lot of soya.

So what can you do? Whether or not you decide to take HRT, following the guidelines below won't hurt – and will assist in the pursuit of an all-round healthy lifestyle.

DIETARY SOLUTIONS:

HOT FLUSHES

Stop eating foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as tea, coffee, alcohol and chocolate, especially at night - they're notorious for setting off hot flushes.

TIREDNESS

Avoid snacking on sugary foods – all too often a sharp rise in your blood glucose level may be followed by a sharp dip and leave you feeling tired and drained. Choose fresh fruit instead.

WEIGHT GAIN

Many people associate the menopause with weight gain but, as we get older, we need fewer calories. Eating a bit less sounds a simplistic solution but it will help. Eat more starchy complex carbohydrates, such as whole meal pasta, bread and rice, as they will help boost your metabolism so that you burn body fat more quickly.

DEPRESSION AND IRRITABILITY

Eat more complex carbohydrates as they will also help to increase serotonin levels, which in turn will help control appetite and make you feel better in yourself. Other useful strategies to help you feel less irritable are to eat breakfast and to eat little and often to balance your blood sugar.

THINNING BONES

Avoid fizzy drinks as they often contain phosphates, which can prevent your body taking up magnesium and calcium - important for bone strength.You can help increase the absorption of calcium by taking half a tablespoon each of cider vinegar and honey in a cupful of warm water up to three times a day. And do eat more alkaline foods - vegetables, fruits, seeds, almonds, brazil nuts and yogurt - to help prevent calcium reserves being leached.

As well as considering a calcium supplement, other vitamins and minerals that are vital for bone formation and/or to help calcium absorption are: magnesium, vitamin C, vitamin D and zinc. Choose a supplement with a combination of these and they will be in the right proportion for maximum effect. Weight-bearing exercise is vital, too.

INCREASE YOU INTAKE OF PHYTO-OESTROGENS BY EATING MORE:

Soya milk and soya flour

Linseeds

Tofu

Pumpkin seeds

Sesame seeds

Sunflower seeds

10 FOODS TO MAKE YOU FEEL FANTASTIC

2011-03-03T16:27:00.000+05:30

Stock up your trolley with these 10 super foods and you'll feel and look better than ever.

BROCCOLI (Pachai poongosu) Guards against cancer and is rich in a wide range of anti-oxidants, vitamins C and E, folate and iron.

QUINOA (Thinai) It contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods. It is a good source of dietary fibre and phosphorous and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

CARROTS High in carotenes, known to boost the immune system.

LETTUCE (Salathu) AND SALAD GREENS Tangy varieties, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.

BEETROOT Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.

ALMONDS You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.

GRAPEFRUIT (pappalimaasu) Has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.

GARLIC Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.

CRANBERRIES (kurudhinelli) Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.

GINGER Stimulates the immune system and circulation.

FIVE NUTRIENTS EVERY WOMAN NEEDS

2011-03-02T12:50:00.000+05:30

As women undergo complex changes over the years, their bodies need a variety of nutrients. If you eat a balanced diet, it's not difficult to get enough of the many nutrients our bodies need. However, menstruation, the menopause, pregnancy and fluctuating hormone levels affect the need for certain key nutrients.

1. CALCIUM FOR STRONG BONES

Osteoporosis, also called brittle bones, affects one in two women over the age of 50. The risk of suffering from this debilitating condition increases dramatically if your diet lacks calcium. Studies suggest that a low intake may also be linked with PMS. Until your mid-20s, it's vital not to skimp on calcium while your bones grow, but it remains important for bone health at all ages.

HOW MUCH DO YOU NEED?

The Recommended Daily Amount (RDA) is 400 - 500mg, which can usually be gained from three servings of dairy. After the menopause, the body becomes less efficient at absorbing calcium, so you may need to up your intake.

200ml (semi) skimmed milk = (248) 249mg calcium

150g low-fat yogurt = 225mg calcium

25g almonds = 60mg calcium

40g dried figs =100mg calcium

2 slices of white bread = 85mg calcium

SHOULD YOU TAKE A SUPPLEMENT?

If you don't eat dairy products, discuss options with your doctor as supplements are available in several forms. Always check the amount of elemental or pure calcium in the supplement as it varies depending on the form. Calcium citrate and calcium malate are more easily absorbed than calcium carbonate. Older people often lack sufficient acid in the stomach to absorb calcium in the form of calcium carbonate if you're over 65, take calcium citrate.

2. FOLATE - HEALTHY BABIES, HEALTHY HEART

HOW MUCH DO YOU NEED?

The RDA is 100 micrograms. Women of childbearing age should take a folate supplement of 400mcg a day in addition to the 100mcg from their diet.

1 portion spinach = 91mcg folate

150ml orange juice = 27mcg folate

1 boiled egg = 20mcg folate

1 slice whole meal bread = 14mcg folate

1 portion (80g) steamed broccoli = 51mcg folate

1 orange = 47mcg folate

1 portion (80g) steamed asparagus = 138 mcg folate

SHOULD YOU TAKE A SUPPLEMENT?

It's virtually impossible to get 400mcg from your diet, so a supplement is essential.

3. MAGNESIUM FOR A HEALTHY SYSTEM

Studies show that low intakes of magnesium may be linked with PMS, while other studies have shown that magnesium may help to increase bone density in postmenopausal women.

HOW MUCH DO YOU NEED?

The RDA for magnesium is 350mg a day.

25g almonds = 68mg magnesium

2 slices whole meal bread = 46mg magnesium

1 portion steamed spinach = 43mg magnesium

100g cooked lentils = 34mg magnesium

1 serving (150g) cooked brown rice =77mg magnesium

25g Brazil nuts = 102mg magnesium

25g sunflower seeds = 97mg magnesium

SHOULD YOU TAKE A SUPPLEMENT?

If you are not eating nuts, seeds, wholegrain cereals, dark green leafy vegetables or beans regularly, consider adding these to your diet or taking a supplement. A study published in The Journal of Women's Health found that taking a daily supplement of 200mg magnesium reduced PMS, fluid retention, breast tenderness and bloating by up to 40 per cent. Magnesium supplements are available in many forms - magnesium citrate is the form that is most easily absorbed by the body.

4. BRAIN-BOOSTING OMEGA-3 FATS

HOW MUCH DO YOU NEED?

The RDA is 160mg – 300mg. To reach this target you need to eat one portion of oil-rich fish a week.

150g fresh salmon (kaala meen) = 3.4g omega-3

150g mackerel (kanankeluthi) = 3g omega-3

150g fresh tuna (Soorai meen variety) = 2.4g omega-3

100g sardines (Chalai) = 2.0g omega-3

SHOULD YOU TAKE A SUPPLEMENT?

If you don't eat oily fish once a week, consider taking a supplement. These are derived from fish liver oils, such as cod liver oil, which also contain vitamins A and D. These can be toxic in large amounts, so if you're taking other supplements such as a multivitamin, it's easy to exceed the maximum safe dose. As they contain vitamin A, fish liver oil supplements are not recommended for pregnant women - look for supplements labelled simply as omega-3 supplements.

5. IRON FOR ENERGY

Studies suggest that one in four women has low iron stores. Iron is essential for the manufacture of haemoglobin, which carries oxygen from your lungs and transports it around the body. An iron deficiency can make you feel washed out and constantly tired.

HOW MUCH DO YOU NEED?

The RDA is 30 - 38mg. Most women's need for iron drops after the menopause, but until then it's important to ensure you get enough.

25g sunflower seeds = 1.6mg iron/ 15g pine nuts = 0.8mg iron

8 dried apricots = 1.7mg iron

1 slice whole meal bread = 1mg iron

125g roast chicken = 1mg iron

1 portion steamed broccoli = 0.8mg iron

SHOULD YOU TAKE A SUPPLEMENT?

If you don't eat red meat and/or have heavy periods, you are at risk of iron deficiency. Iron supplements are available, but some forms can cause stomach upsets. Iron is toxic in excess and, although there is little risk of getting too much from food, you should always follow the manufacturer's instructions for supplements.

FEEL FULL, NOT FAT

2011-03-01T11:11:00.000+05:30

Trying to shift a few pounds? 10 ways to control your appetite so you only eat as much as you need.

1. START YOUR MEAL WITH A SALAD OR SOUP

They will help to fill your stomach and take the edge off your appetite, which means you'll be less likely to overeat at the next course. In one study participants were given meals with exactly the same number of calories either as solid food or as soup. When the calories were given in the form of soup, people said they felt fuller for longer. Researchers also found that after soup participants went on to eat less at their next meal.

2. BE SNACK SMART

The hungrier you are when you start to eat, the longer it takes your hunger to subside. So in other words, the hungrier you are, the more you need to eat before you feel full. The best way to avoid getting over-hungry is to eat every 3-4 hours - three small meals with a couple of healthy snacks in between is perfect. Protein-rich snacks (like a yogurt or a boiled egg) or fibre-rich snacks (such as oatcakes) are the best choices to make you feel fuller longer.

3. UP THE PROTEIN

Eat slightly larger portions of lean protein such as lean meat, fish, eggs and low-fat dairy products (for example skimmed milk, cottage cheese, low-fat yogurt).

If you're distracted while eating, you're more likely to miss the 'I'm full' signals.

4. TURN OFF THE TV

If you're distracted while eating, you're more likely to miss the 'I'm full' signals that your stomach sends your brain when you've had enough to eat.

5. FILL UP ON FIBRE

One of the reasons why the F-plan diet was so popular was that fibre-rich foods are more filling. Choose whole meal bread, and brown rice and pasta instead of white. And try adding beans and pulses to salads, stews and soups.

6. CHOOSE FOODS THAT TAKE TIME AND EFFORT TO EAT

Corn on the cob, a crunchy salad or fish with bones cannot be rushed, and will force you to eat more slowly and help you to feel full quicker.

7. EAT MORE FRUIT AND VEGETABLES

Their high water content will help fill you up.

8. DRINK BEFORE YOU EAT

Try a large glass of vegetable juice or water 10 minutes before you're due to sit down to eat.

9. TAKE YOUR TIME

Lay your knife and fork down on the table between each mouthful. Chew food thoroughly before taking a second mouthful and focus on what you're eating - all of these things help slow down the pace at which you eat. When you eat slowly, you'll feel full quicker.

10. EAT AN APPLE BEFORE EACH MEAL

In one study in Washington, 346 people were asked to eat an apple 20 minutes before each meal. Without making any other changes to their diet, participants lost an average 1½ stone in just 3 months. Researchers felt that the apples helped to promote a feeling of fullness, which meant participants didn't eat as much at the subsequent meal.

12 WAYS TO GET YOUR FIVE A DAY

2011-02-28T10:19:00.000+05:30

Running out of ideas for how to get your five portions of fruit and vegetable a day? Here's some inspiration.

1. A LAMB AND VEGETABLE KEBAB - UP TO 2 PORTIONS

Kebabs are a super barbecue option - you can add mushrooms, peppers and onions. Don't forget corn cobs can be finished on the barbecue too. Add a bowl of salad and you've chalked up an extra portion.

2. BAKED BEANS ON TOAST - 1 PORTION

Pulses (lentils or beans) of any type count as one portion. Top with a sliced tomato for a tasty two-portion snack.

3. AN AVOCADO AND TOMATO SALAD - UP TO 3 PORTIONS

Half an avocado counts as one portion. Add two large tomatoes and a handful of salad leaves and you're three portions ahead!

4. CEREAL TOPPED WITH A BANANA - 1 PORTION

A simple way to get an extra portion a day: slice a banana on top of that morning cereal.

5. A MINI PACKET OF RAISINS - 1 PORTION

Around ½ to 1 tablespoon of raisins or two dried apricots or prunes is the equivalent of one portion.

6. A SMOOTHIE (WITH WHOLE FRUITS IS BEST) - UP TO 2 PORTIONS

A smoothie counts as at least one portion - often two or more. Smoothies made from whole fruits are best, as they contain fibre.

7. A HOME-MADE BLUEBERRY MILKSHAKE - 2 PORTIONS

Home-made shakes help pile up the portions. However, takeaway shakes made without real fruit don't count. As 80g of blueberries (avurinelli) equals one portion, it should be easy to make a two-portion shake.

8. CHICKEN AND VEGETABLE STIR FRY - 2 TO 3 PORTIONS

It's easy to get two or even three portions of vegetables into a stir fry, so go for a wide and colourful selection - red and green peppers, onion, broccoli, beansprouts, sweet potatoes and so on.

9. FRESH SOUPS - 2 TO 3 PORTIONS

It varies between flavours. Soups like pepper rasam, broccoli spinach soup, mixed vegetable soup, palak soup, cucumber soup, etc. - half a carton is a two to three-portion for lunch or supper.

10. TWO HANDFULS OF CHERRIES OR GRAPES - 1 PORTION

Make a change from an apple a day: always make the most of whatever fresh fruit is in season.

11. A SMALL PUNNET OF STRAWBERRIES - 1 PORTION

Wimbledon wouldn't be Wimbledon without strawberries. Try topping with fresh cream or yogurt.

12. A CHEESE, TOMATO AND CUCUMBER SANDWICH - 1 PORTION

The vegetables have to add up to 80g to count as a portion so you'll need one large tomato and a generous helping of cucumber to make up the weight.

MAKE YOUR SKIN GLOW

2011-02-27T18:37:00.000+05:30

Everyone has a favourite face cream or treatment, but beautiful skin starts on the inside. Eat the correct balance of foods and you'll feed your skin the vital nutrients to help it stay soft, supple and blemish-free.

EAT PLENTY OF FOODS RICH IN VITAMIN C such as blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes; they all help to produce collagen that strengthens the capillaries that feed the skin.

MAKE SURE YOU GET ENOUGH OMEGA-3 AND OMEGA-6, both essential fatty acids. You will find omega-3 in oily fish, but plant sources like linseeds and flax seeds and there oils are excellent, too. For omega-6 try safflower, sunflower and corn oils.

EATING FOODS THAT CONTAIN SULPHUR can help to keep skin smooth - garlic and onions are ideal.

GO FOR FOODS RICH IN VITAMIN E, such as almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils.

ZINC-RICH FOODS, such as wheat germ, liver, pumpkin seeds, sardines and oysters, help to repair skin damage and keep it soft and supple.

FOODS RICH IN VITAMIN A helps new skin to grow. Liver, eggs, milk and oily fish are good sources along with fortified cereals.

EAT A FEW DRIED APRICOTS EVERY DAY. They're full of iron to help improve your skin tone. So are sesame seeds - add them to cereals and muesli.

DRINK PLENTY OF WATER TO REHYDRATE YOUR SKIN - aim for eight glasses a day. Tea, coffee and juices do count, but for really great skin stick to plain water and don't smoke.

OF ALL THE B VITAMINS VITAL FOR GREAT SKIN, vitamin B2 or riboflavin helps your skin glow. Best sources include beef, cheese, eggs, liver and Marmite.

Finally, once you make changes to your diet, DON'T EXPECT AN OVERNIGHT MIRACLE. It takes six weeks for new skin to emerge up to the surface, so the visible benefits from dietary changes will take just as long. So it's never too soon to start.

BEAT YOUR SKIN PROBLEMS:

IS IT VERY DRY? Dry, rough skin combined with coarse, dry and brittle hair (as well as tiredness) can be a sign of an underactive thyroid, so if you're worried, check with your GP. But for general dry skin problems, try increasing your intake of foods rich in beta-carotene (such as yellow and red peppers and dark green leafy vegetables such as spinach) and upping your intake of omega-3-rich oils. Add a teaspoon of flax oil to salad dressings or sprinkle some flaxseeds on your cereal daily.

IS IT ITCHY? Get some relief by opting for foods high in B vitamins, such as eggs, fish, lentils, nuts and whole grains. B vitamins improve poor circulation, which is sometimes associated with itchiness.

IS IT OILY? Cut down on processed and junk food as well as foods high in sugar, such as cakes and biscuits as well as hard fats. Dip bread in olive oil or hemp seed oil for a tasty treat instead of using butter.

FOR ACNE? Try selenium-rich foods, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and whole meal bread. Combine with vitamin E for the best effect.

HOW TO WIN THE COLD WAR

2011-02-26T09:27:00.000+05:30

Boosting your immunity is not just about taking extra vitamin C. It certainly pays to eat lots of fruit and vegetables that are packed with it, but there are many more foods you can eat to keep yourself fit over the winter months.

Our eating plan has been designed to ensure that you eat all the nutrients you need to get your immune system in tip-top shape. We've included immune-boosters from the most important nutrient groups - from those we've all heard of, such as vitamins and minerals, to ones you might not know much about, such as phenols (found in grapes).

Many of these substances are contained in the plants' own natural defences, so when you eat those fruits, vegetables and herbs, those same compounds strengthen your immunity.

TRY TO EAT EVERY DAY

Fruits: Apples, grapes, oranges, tomatoes and seasonal berries, such as blackberries, blueberries and strawberries

Vegetables: Garlic, lettuce (vary types, to take advantage of the widest variety of different nutrients, and so you don't get bored), red or green peppers, spinach and watercress

Other: Olive oil and whole grains, such as whole wheat bread

TRY TO EAT 2-3 TIMES A WEEK

Fruits: Avocados, bananas, blueberries, kiwi fruits

Vegetables: Alfalfa or bean sprouts, broccoli, carrots, kale, onions, parsley, potatoes

Other: Chicken (skinless reduces the fat content), eggs, fish, flaxseed oil, linseeds, milk (one study shows that organic milk has higher levels of vitamin E, omega-3 essential fatty acids and anti-oxidants than conventional), oats, raisins, red wine, rice, soya, tea, yogurt (products containing beneficial bacteria will help to keep your gut healthy)

TRY TO EAT ONCE A WEEK

Fruits: Grapefruit, lemon, limes (try grating unwaxed lemon or lime zest onto salads

Vegetables: Cabbage, cauliflower, celery, chilli peppers, leeks, okra, peas, mushrooms, sweet corn, sweet potatoes

Other: Almonds, Brazil nuts, chocolate, green tea, lentils, quinoa (the most nutritious of all)

TRY TO EAT AT LEAST ONCE A MONTH

Fruits: Apricots, melon, papaya, pears, pineapples

Vegetables: Brinjal, beetroot, pumpkin or squash

Other: Chicken livers, chickpeas

EAT SEASONALLY

Raisins - A great snack. Choose organic to avoid preservatives

Sweet potato - Try them baked

Dried apricots - Great for lunchboxes and very filling

Oranges - Tuck into lunchboxes or cut into segments

Sesame seeds - Sprinkle into stir-fries, salads or over cereal

“EAT ALL THE NUTRIENTS YOU NEED TO GET YOUR IMMUNE SYSTEM IN TIP-TOP SHAPE”

EAT RIGHT, SLEEP TIGHT

2011-02-25T10:07:00.001+05:30

Lack of sleep is a common complaint; with only one in 10 of us say we always get a good night. What you eat can really help:

Did you sleep well last night? If not, then the chances are that today you're feeling jaded and not as productive as usual. Studies have found a relationship between the quantity and quality of sleep and health problems, such as the risk of diabetes, high blood pressure, heart disease and depression. Lack of sleep is also believed to suppress the immune system, leaving you vulnerable to infections.

Although seven hours is usually cited as the amount of sleep we need, there is no magic number. We tend to need slightly less sleep as we age, but sleep needs are also individual. You may function best on seven hours a night, while someone else may need nine or as few as four hours to lead a happy, productive life.

WHAT TO TRY...

Drinking a glass of warm milk before bed will help you to sleep better. Dairy products are rich in the amino acid tryptophan, as well as calcium, both of which boost the levels of sleep-inducing substances serotonin and melatonin.

Eating a carbohydrate-rich snack, like a slice of toast or a bowl of cereal, an hour or so before going to bed stimulates the release of insulin. This helps to clear amino acids that compete with tryptophan from the bloodstream, allowing more of this sleep-inducing amino acid to enter the brain.

Herbal teas, such as chamomile (seemai samandhi), orange blossom and Valerian, have a sedative effect.

Foods that aid sleep include yogurt, milk, cheese, oats, bananas, poultry, eggs, peanuts and tuna - all contain good amounts of tryptophan.

Try a relaxing routine before bed, like a warm bath or some gentle yoga or stretching. Establish a regular bedtime and waking-up schedule as this helps set your body clock to these times.

Some research links low calcium intake with sleep problems. Dairy products are the best source of calcium and if you don't eat at least three servings of dairy products a day, you may be lacking in it, so it could be worth taking atleast three servings of dairy products like milk, curd or buttermilk.

If you suffer from Restless Legs Syndrome, a constant urge to move the legs, often accompanied by a tingling sensation you may be short of iron. Make sure your bedroom is neither too hot or cold. A dab of lavender oil on your pillow aids relaxation, too.

WHAT TO AVOID

Say no to an after-dinner espresso or late-night coffee. The stimulant effect of caffeine reaches its peak one to four hours after it's consumed, but some people can feel its effects up to 12 hours later. Some over-the-counter cold and headache remedies are also high in caffeine.

A large late evening meal interferes with sleep by causing the stomach to produce acid, resulting in heartburn and indigestion. Try to eat at least three hours before going to bed.

Exercise produces stimulants that stop the brain from relaxing quickly so it's better to exercise earlier in the day, if possible. Generally, regular exercise can help promote better sleep.

Don't take supplements just before bed. Some B vitamins can make it more difficult for you to drop off.

Eating a high-protein meal without carbs may keep you awake - protein-rich foods contain the amino acid tyrosine, which perks up the brain.

Although a couple of drinks may help you to drift off to sleep, too much alcohol causes blood sugar levels to drop, so you may wake up in the middle of the night. Nicotine is a stimulant, so smokers take longer to fall asleep and are more likely to suffer sleep.

KICK THOSE BAD HABITS!

2011-02-24T12:20:00.001+05:30

Now's the time to adopt some new routines so you can start your day eating better and feeling fitter.

BAD HABIT... SPEED EATING

Eating too quickly means you're more likely to miss the 'I'm full' signals that the stomach sends the brain, so you end up over-eating. Gulping your food down in a rush can also result in indigestion.

HOW TO BREAK IT... Slow down, chew your food thoroughly before taking another mouthful, and focus on what you're eating. Take a 10-minute break before reaching for a second helping or another course then ask yourself if you're still hungry before you have any more.

BAD HABIT... FINISHING YOUR KIDS' FOOD

Food eaten from someone else’s plate doesn’t count right? Wrong! The handful of chips or that unfinished pasta that you pinched from the kid’s dinner all mount up.

HOW TO BREAK IT...Sit down with your children at teatime and have a small snack such as a piece of fruit, a yogurt or a couple of oat biscuits - this way you're less likely to pick at their leftovers.

BAD HABIT... GETTING STUCK IN A FOOD RUT

Many of us are happy to stick to the same few safe meals week in, week out, especially when we need to get something on the table quickly. However, if you eat the same foods all the time you're much more likely to miss out on important nutrients. What's more, it can lead to cravings and bingeing as you start to find your meals dull and unsatisfying.

HOW TO BREAK IT... Resolve to try at least one new recipe or food each week. You'll find plenty of delicious seasonal ideas in Good Food each month. And with up to 50,000 products stocked in the average supermarket, there's no excuse for not cooking with a variety of foods. So next time you go shopping, try something different.

BAD HABIT...MINDLESS MUNCHING

A handful of peanuts or crisps while you're preparing dinner or a few too many chocolate biscuits while you're watching TV - we eat for all sorts of reasons and it often has more to do with habit than genuine hunger.

HOW TO BREAK IT... Think about what you're eating. Make a rule that you can only eat when sitting down at the table, as this will make you focus on what you're eating and help to avoid unconscious nibbling and over-indulging.

BAD HABIT... FOOD ON THE RUN

Eating on the move can make it hard for you to make healthy choices. It's also more difficult to gauge how much you've eaten and, because your stomach never feels full, you're more likely to overdo it.

HOW TO BREAK IT... Have three regular meals plus a couple of healthy snacks in-between. Schedule meals and snacks for around the same time each day to train your stomach and brain to recognize meal times. Be prepared - pop a pack of dried fruit in your bag so you're not tempted to buy chocolate or crisps.

BAD HABIT... SKIPPING BREAKFAST

Getting up in the morning can be hard, especially in winter, which is why it's tempting to miss breakfast and have an extra 10 minutes in bed. But if you do, you're missing the opportunity to get a good head start on several key vitamins and minerals, and dietary fiber. Skipping breakfast can also affect your performance throughout the morning. A study by the University of Swansea found that people who ate breakfast tended to work faster, make fewer mistakes in logic tests and have better memory recall compared with those who hadn't eaten breakfast.

HOW TO BREAK IT... A bowl of cereal with semi-skimmed milk and a glass of fruit juice is a quick, nutritious start to the day. Get out a bowl, spoon and cereal and fill the kettle before bed to save time. If you can't face eating first thing, pack up a healthy snack to take with you - a smoothie or yogurt with some fresh or dried fruit are good choices. A balanced breakfast should include foods from each of the food groups. Try to include at least two servings of fruit.

BAD HABIT... PICKING AT LEFTOVERS

Leftover cooked food will tempt you every time you open the fridge door, and picking at it just piles on the calories.

HOW TO BREAK IT... As soon as you've finished eating, put any leftovers in the freezer (or give them to the dog) so you won't be tempted later. Brush your teeth, rinse your mouth with mouthwash or chew some gum after a meal - the minty taste will remind you that you have finished eating. Best of all, don't cook too much - stick to normal-size portions so you don't have any leftovers.

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10 FOODS TO BOOST YOUR BRAINPOWER

2011-02-23T09:01:00.000+05:30

Increase your mental agility and improve your memory by choosing the right foods:

OPT FOR WHOLEGRAIN FOOD

Walk into a room and forget why you're there? Forget already what this article's about? Make sure you're eating a diet rich in a mix of wholegrain foods such as cereals, wheat bran, wheat germ and whole-wheat pasta.

ENJOY OILY FISH

The essential omega-3 fatty acids - found in oily fish, as well as fish oil, walnut oil and flaxseeds (linseeds) - are high in DHA, fatty acid crucial to the health of our nervous system. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss. Fish also contains iodine, which is known to improve mental clarity.

BINGE ON BLUEBERRIES

Research from Tufts University in the United States and published in the Journal of Neuroscience suggests that blueberry extract can improve short term memory loss.

EAT MORE TOMATOES

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

ADD VITALITY WITH VITAMINS

Folic acid, vitamin B12 and vitamin B6 intake showed an improvement in recalling information. Folic acid and vitamin B12 help prevent homocysteine from building up in the body - levels of which have been found to be higher in people who have Alzheimer's.
Fortified cereals are a great source of B12 and also contain complex carbohydrates which release energy over a long period and will keep you more mentally alert throughout the day.

GET A BLACKCURRANT BOOST

Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin is blackcurrants, orange, lemon, guava.

PICK UP PUMPKIN SEEDS

Just a handful a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

BET ON BROCCOLI

A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

GO NUTS

A good intake of vitamin E might help to prevent poor memory. Nuts are a great source of vitamin E along with leafy green vegetables, seeds, eggs, brown rice and whole grains.

BRAINPOWER SUPPLEMENTS

High grade marine fish oil and evening primrose oil is thought to boost brainpower in children. A study by Durham County Council and Mansfield College, Oxford, concluded that 40 per cent of the children sampled improved both their reading skills and attention spans when taking these foods.

L-Carnosine, a strong antioxidant which appears to have dramatic results for a number of conditions: cataracts, improving skin tone, speeding up wound healing, and protecting the brain from plaque formation that may lead to senility and Alzheimer's. L-Carnosine is found in chicken and lean red meat so this could be useful.

GUAVA – A STOREHOUSE OF NUTRIENTS

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Guava contains vitamin C, vitamin A and B, niacin, calcium, nicotinic acid, phosphorus, potassium, iron, and folic acid. The pulp and the peel of the guava are a remarkable source of natural antioxidants and antioxidant dietary fiber (pectin), a combination of the properties of antioxidants and dietary fiber from a single source. The antioxidant properties of the skin are ten times higher than that of the pulp. Lycopene is a potent antioxidant known for its protective action. In addition to lycopene, guavas are also an excellent source of beta-carotene and vitamin C. Guavas are a very good source of Vitamin A. Guava leaf extracts are rich in quercetin and other flavonoids.

Being rich in Vitamin C; guava is effective in treating male infertility caused by sperm clumping, adhesion and other abnormalities.

Guava can outdo many other fruits, including orange and other citrus fruits, when it comes to concentration of vitamin-C, whose deficiency causes scurvy and which is the only remedy to it. It contains five times the vitamin-C in oranges.

Guava has been associated with healing of wounds, when applied externally.

Guava in particular contains quercetin which is an antioxidant that blocks enzymes that are responsible for building sorbitol, the sugar that forms the cloudy white clusters that cause cataracts.

Guaijaverin, a flavonoid compound present in guavas inhibits the growth of Streptococcus mutans, which is considered to be a pathogen for dental caries. Guava is also rich in folate which helps to fight bad breath that causes gum disease gingivitis.

Guava has general haemostatic properties and can be used for treating bleeding nose, gums and minor internal hemorrhage.

Guava helps cure dysentery, by inhibiting microbial growth and removing extra mucus from the intestines. Guava is very rich in astringents (compounds those make your gums feel tighter and fresh after you chew guava leaves or eat a raw guava or use some toothpaste) which binds up loose bowels in diarrhea.

Guava helps the body in combating free radicals produced during metabolism and aids in preventing age-related chronic diseases, such as Alzheimer’s and rheumatoid arthritis.

Guava is one of the richest sources of dietary fiber. Guava seeds, if ingested whole or chewed, serve as excellent laxatives. These two properties of guava help forming bowels, retaining water and clean your intestines and excretory system thoroughly and thus, is good for those suffering from constipation.

Guava strengthens and tones up the digestive system and even disinfects the same.

Guava, having high content of roughage, no cholesterol & less digestible carbohydrates, is good for those trying to lose weight.

Guavas can improve the texture of skin and help avoid skin problems. It will tone up and tighten the loosened skin. In addition to the astringents, guava is very-very rich in vitamin-A, B, C and potassium which are very good anti oxidants and detoxifiers and keep your skin glowing and free from aging, wrinkles and other disorders. For the purpose, you can either eat it raw or make wash your skin with a decoction of its immature fruits and leaves.

Juice of raw and immature guavas or decoction of guava-leaves is known to bring relief in cough and cold by loosening cough, reducing mucus, disinfecting the respiratory tract, throat and lungs and inhibiting microbial activity due to its astringent properties.

Guava helps reduce cholesterol in blood and prevents it from thickening, thereby maintaining fluidity of blood and reducing blood pressure. Guava, being very rich in fiber and hypoglycemic in nature, helps reduce blood pressure.

Guava is an excellent source of a carotenoid called lycopene that has the health benefit of preventing cancer.

The presence of complex carbohydrates and dietary fibers in guava makes it effective in lowering cholesterol and blood sugar levels. . It also reduces cholesterol, triglycerides and boosts up good cholesterol.

The presence of Vitamin C and other phytonutrients, such as carotenoids, isoflavonoids and polyphenols, in guava has led to it being an effective antioxidant.

Guava has been found to be beneficial for people suffering from the following ailments:

Acidosis
Asthma
Bacterial Infections
Catarrh
Congestion of the Lungs
Convulsions
Epilepsy
Obesity
Oral Ulcers
Poor Circulation(strengthen the heart)
Prolonged Menstruation
Swollen Gums
Toothache
Obesity

ORANGE – A MULTIFACETED FRUIT

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Oranges are an excellent source of vitamin C and flavonoids. One orange (130 grams) supplies nearly 100 percent of the recommended daily dietary intake of vitamin C. This fruit contain many nutrients such as vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin E, folic acid, dietary fiber (pectin), carbohydrates, protein, natural sugar, amino acids, organic acids, citric acids, malic acids, beta carotene, potassium, calcium, iodine, phosphorous, sodium, zinc, copper, magnesium, manganese, chlorine, iron, copper and selenium. Oranges also contain flavonoid antioxidants such as alpha and beta carotenes, beta-cryptoxanthin, zea-xanthin and lutein.

An orange packs over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties, as well as strong anti-oxidant effects.

ARTERIOSCLEROSIS: Regularly consuming oranges retards the development of hardening of the arteries due to the presence of vitamin C.

PREVENTING CANCER: Orange is rich in a compound called liminoid, which combats cancers of the colon, stomach, breast, lung, skin, and mouth. The high vitamin C content also acts as a good anti-oxidant that protects cells from damages by free radicals.

COLON HEALTH: Orange is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin, which is very effective in persons with excess body weight. Pectin, by its action as bulk laxative, helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colon.

PREVENTS CHOLESTEROL: Orange peels have alkaloid synephrine, which can cut down the production of cholesterol in the liver. It increase HDL levels and improve the LDL-HDL ratio of a person. The antioxidant elements in oranges combat oxidative stress that oxidizes the LDL in the blood.

REPAIRS DAMAGED SPERMS: Regular consumption of orange is supposed to keep a man’s sperms healthy and can prevent genetic damage in sperms, which cause birth defects.

GOOD CARDIAC HEALTH: The vitamins and flavonoids in oranges reduce the risk of cardiac problems. Orange’s folate - lowers levels of the cardiovascular risk factor, homocysteine; and the vitamin C, carotenoids and flavonoids found in orange, all of which have been identified as having protective cardiovascular effects.

HIGH BLOOD PRESSURE: Potassium found in oranges helps in lowering blood pressure and protecting against stroke and cardiac arrhythmias. The hesperidin flavonoid in orange can bring down high blood pressure.

GOOD FOR CONSTIPATION: Even though the orange "tastes acidic", it actually has an alkaline effect in the digestive system and helps stimulate the digestive juices, relieving constipation.

STRENGTHENS THE IMMUNE SYSTEM: The immune system of the human body helps to protect it against various different illnesses and diseases that attack the body from time to time. Vitamin C stimulates the white cells in the blood that are responsible for fighting infections, naturally helps the body to build up a strong immune system.

FLAVONOIDS: Hesperidin and Naringenin are flavonoids are found in orange. Orange peel contains hesperidin. Hesperidin helps to lower LDL cholesterol (the bad stuff), lower triglycerides (fats found in the blood) and reduces the risk of heart disease. An added benefit is in normalizing blood pressure. Hesperidin is also helpful in reducing bone loss, acts as an anti-inflammatory and is good for fighting some types of cancer, especially breast cancer. Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA invitro studies.

SUPPORT PRODUCTION OF HEMOGLOBIN: Vitamin B6 in orange helps support the production of hemoglobin that carries oxygen to all parts of the body.

PROTECT AGAINST OVERWEIGHT AND OBESITY: Orange calories are low, it is a low fat nutrient-rich food with a low glycemic index, it protects against weight gain and obesity.

REDUCE AND PREVENT INFLAMMATION: Free radical damage can result in painful inflammation; vitamin C prevents free radical damage that triggers inflammation. Regular consumption of orange juice is associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.

PREVENTS KIDNEY STONES: Drinking orange juice regularly can reduce the chances of forming calcium oxalate stones in the kidneys.

PREVENTS STOMACH ULCERS: The vitamin C in oranges can prevent peptic ulcers and can also cut down the chances of stomach cancer.

PREVENTS VIRAL INFECTIONS: Polyphenols in oranges protect from viral infections.

GLOWING SKIN: The anti-oxidant in orange help protect the skin from free radical damage known to cause signs of aging.

Orange juice contains Folate, which plays a major role in the reproduction of new cells and can help with the healing process. Proper brain development is ensured by the folic acid in oranges.

Help to maintain electrolyte balance in the cells as being high in potassium.

Consumption of oranges can help an individual in dealing with the following ailments:

Alcohol Addiction
Bronchitis
Bowel Disorders
Cough and Cold
Dyspepsia
Fever
Indigestion
Influenza
Measles
Pimples and Acne
Pneumonia
Pyorrhea
Respiratory Problems
Tuberculosis
Typhoid

CAUTION: No doubt oranges have many health benefits, but always remember to eat in moderation. Excessive consumption of any citrus juices can leach calcium from the body system, causing decay of the bones and teeth.

CARROT – A NUTRITIONAL HERO

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Carrots store a goldmine of nutrients. No other vegetable or fruit contains as much carotene as carrots, which the body converts to vitamin A. This is a truly versatile vegetable and an excellent source of calcium pectate, an extraordinary pectin fiber that has been found to have cholesterol-lowering properties. Carrots are rich in antioxidants beta carotene, alpha carotene, phytochemicals and glutathione, calcium and potassium, and vitamins A, B1, B2, B6, C, E, folic acid and biotin. Finally they also contain copper, iron, magnesium, manganese, phosphorous and sulphur - better than a wonder drug!! Carrot greens can be eaten and are high in vitamin K, which is lacking in the carrot itself.

Carrots also contain, in smaller amounts, essential oils, carbohydrates and nitrogenous composites. They are well-known for their sweetening, antianaemic, healing, diuretic, remineralizing and sedative properties. In order to assimilate the greatest quantity of the nutrients present in carrots, it is important to chew them well - they are the exception to the rule - they are more nutritious cooked than raw.

PREVENT HEART DISEASES: High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol level it is good to prevent heart related problems. The soluble fiber in carrots (calcium pectate) help lower blood-cholesterol levels by binding with and eliminating bile acids, triggering cholesterol to be drawn out of the bloodstream to make more bile acids. Cholesterol level reduces if seven ounces of raw carrots a day is taken for three weeks.

PREVENT CANCER: The average carrot contains about three milligrams of Beta-carotene. High carotenoid intake has been linked with decrease in the incidence of cancers of the bladder, cervix, lung, prostate, colon, larynx, breast and esophagus. Falcarinol in carrots are largely responsible for their anticancer benefits. Falcarinol is a natural pesticide found in carrots that protects carrots from fungal diseases. In the human diet, carrots are virtually the only source of this compound.

BETTER VISION: The retina of the eye needs vitamin-A to function; a deficiency of vitamin A causes night blindness. Carrots are rich in beta-carotene, which gets converted to vitamin A in the liver and travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision. Additionally, beta-carotene's powerful antioxidant actions help provide protection against macular degeneration and the development of senile cataracts, the leading cause of blindness in the elderly.

STROKE: A carrot a day reduces stroke risk by 68 percent. Many studies have strengthened the “carrot effect” on brain.

DIABETES: Carrot is good for blood sugar regulation because of the presence of carotenoids in carrot. Carotenoids inversely affect insulin resistance and thus lower blood sugar.

GOOD SOURCE OF FIBER: Carrots contain rich amounts of fiber which is very essential for digestion of food consumed in the body. However, the fiber in carrots can trap the beta-carotene, making it difficult for your body to extract. By cooking them slightly, you free the beta-carotene from the fiber, which allows your body to absorb it better.

ANTI AGING: Carrots contain tons of beta-carotene, which works as an antioxidant that helps the body to combat cell damage done to the body by impurities in the bloodstream and the like such as chemicals or even oxygen. It also slows down the ageing of cells and various negative impacts associated with ageing.

DENTAL HEALTH: Carrots can even help to clean your teeth, and are a great way to keep your mouth clean after a meal. They act as natural abrasives, helping to remove sticky debris from the teeth and stimulate the gums. They also trigger lots of saliva, which helps to scrub away stains on your teeth. Minerals in carrots help to kill germs in the mouth and prevent tooth decay.

SKIN BENEFITS: Beauty conscious people are using it for decades as a way to enhance beauty of skin. Carrot juice has powerful cleansing properties that are effective in detoxifying the liver, thus overall effective for acne which is caused by toxicity of the blood. Carrot juice is also helpful for treating uneven skin tones due to pigmentation. The high quality of vitamin A and other rich nutrients in carrot juice efficiently nourish the skin, preventing dry skin, psoriasis and other skin blemishes.

PROMOTE LUNG HEALTH: The relationship between vitamin A, lung inflammation, and emphysema: a common carcinogen in cigarette smoke, benzo (a) pyrene, induces vitamin A deficiency. Those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. Thus regular intake of carrot provides more vitamin A and prevents from these disease conditions.

HYPERTENSION: Carrot contains bulk of folic acid, a group of vitamin B, which has good effect to fight against free radicals (substances that cause cancer) in our body. The lignin found in carrot too, helps to strengthen our immune system to fight against cancerous cells. Potash succinate, its anti hypertensive drug properties may also help to reduce the blood pressure. Therefore, it is also regarded as a good diet for hypertension’s patient.

LIVER HEALTH: Drinking carrot juice is thought to be extremely beneficial for the liver due to Vitamin A's cleansing effects. Vitamin A reduces bile and fat in the liver. However, for the liver to reap the maximum benefits of Vitamin A, it is said that drinking carrot juice needs be done regularly rather than occasionally. The liver can store Vitamin A.

VITAMIN E: Another nutrient in carrot, which deserves mention, is Vitamin E, the muscle vitamin. It promotes the efficiency of the entire muscular system by the effective utilization of oxygen. Drinking carrot juice is also thought to be good for reproductive health due to the Vitamin E content.

Other major minerals present in carrot include chlorine, sulphur, phosphorous and magnesium. Chlorine present in carrot is vital for the proper functioning of liver. It provides a cleansing and antiseptic effect on the digestive and circulatory systems. The three minerals calcium, phosphorus and magnesium are essential for ensuring the strength of bones. Phosphorus is essential for the health of skin, hair, nails and nerves. The vital magnesium content present in fresh carrot enables mental development, digestion of fats and the metabolism of mineral salts such as calcium, phosphorus, sodium, and potassium. Sulphur also forms a major ingredient of insulin, the hormonal function of which is to convert carbohydrates into energy.

Carrot is also helpful in the following cases: Obesity, poisoning of the blood, gum disease, insomnia, inflamed kidney, liver, gallbladder, Alzheimer's disease, colitis, ulcer and painful urination.

Carrot can enhance the quality of breast milk.

Carrot juice when taken everyday prevent bodily infections and is claimed to be valuable for the adrenal glands (the small endocrine glands situated above the kidneys).

Carrot can help increase menstrual flow.

Carrots have antiseptic qualities and therefore, can be used as laxative, vermicide and as remedy for liver conditions.

Carrot is also believed to improve impotence (lower sexual drive), sexual dysfunction, long term cough besides strengthening kidney and eliminating excessive wind and cold in our body.

NOTE: The only time that you should be careful drinking carrot juice is if you have congestive heart failure or diabetes, or any kind of condition that makes you retain fluid.

POMEGRANATE – MIRACLE FRUIT

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The pomegranate fruit contains protein, carbohydrate, fat, high source of fiber and good source of sugars. It is also a good source of iron and calcium. It is enriched with minerals like potassium and copper, while traces of magnesium, phosphorus, zinc and selenium are also there. These minerals in pomegranates cause a powerful synergy that prevents and reverses many diseases.

Pomegranate is a rich source of vitamin C, vitamin K, vitamin B6 and pantothenic acid. It also consists of vitamin A, vitamin E, thiamine and riboflavin in small amounts. In addition to these, niacin and folate are present in traces.

Pomegranates have very high content of punicalagins, a potent anti-oxidant component found to be responsible for its superior health benefits.

WHY IS POMEGRANATE GOOD FOR YOU?

The leaves, flower, skin and root of pomegranate have its own curative properties. The fruit when it is taken directly, it gives cooling effect to the abdomen and also does blood purification. It contain considerable amount of oxalic and nicotinic acid. Roots, bark, flowers, fruits and seeds of pomegranate – they all have medicinal properties in them. Roots, stem, bark – astringent, cooling, anthelmintic (especially good against tapeworm). Flowers are styptic and antiemetic. Seeds are diuretic, cardiotonic and anti-emetic.

FIGHTS CANCER: Pomegranate juice has excellent antioxidant properties; three times more antioxidants per 100 ml than does red wine or green tea. Pomegranates has very high levels of antioxidant called "flavonoids" that is thought to be effective in counteracting various cancer-causing radicals. As a result of this high antioxidant content, it helps to fight breast and prostate cancer. Eating pomegranates or drinking pomegranate juice may help prevent and slow the growth of some types of breast cancer. The ellagitannins - a group of phytochemicals found in abundance in pomegranates - inhibit the growth of estrogen -responsive breast cancer. The ellagitannins in pomegranates work by inhibiting aromatase, which is a key enzyme used by the body to make estrogen and plays a key role in breast cancer growth.

BENEFICIAL FOR THE HEART: Pomegranate and its juice is high in antioxidant content, not only helps to prevent hardening of the arteries (build up of plaque in the walls of arteries, known medically as atherosclerosis), but it may also reverse the progression of this disease. These beneficial effects also extend to people with diabetes, who have increased risk for atherosclerosis. It helps to reduce the risk of having a heart disease, heart attacks, and strokes. Pomegranate juice daily helps to support normal blood flow to the heart; it keeps bad cholesterol from forming, and thus, may help keep the arteries clear of clots.

Drinking eight ounces of pomegranate juice daily for three months improved the amount of oxygen getting to the heart muscle of patients with coronary heart disease.

NORMALIZE BLOOD PRESSURE: Pomegranate juice has been shown to work well as a blood thinner. As a result, it is an excellent agent for promoting blood flow to the heart. One study showed that drinking 1.7 ounces (50 ml) of pomegranate juice per day lowered systolic blood pressure (the higher number in your blood pressure reading) by as much as 5 percent.

ANEMIA: The pomegranate fruit is effective in the case of anemia. It helps to increase the hemoglobin content in the blood and support healthy blood flow, as it is rich in iron content, thus it helps prevent anemia symptoms that include exhaustion, dizziness, weakness, and hair loss. Pomegranate is to be taken about 200gms in the morning in an empty stomach.

PROTECTS CARTILAGE: Pomegranate fruit extract tends to act as an inhibitor on enzymes responsible for damaging cartilage (tough but flexible tissue that covers the ends of your bones at a joint). Thus it is a must for people suffering from osteoarthritis as it prevent cartilage deterioration. The fruit also contains anti-inflammatory qualities which also help during the treatment of this disease.

HEALTHY TEETH: Drinking pomegranate juice may be a natural way to prevent dental plaque because it possesses antibacterial properties. This helps to decrease the chances of bad breath and gum disease.

EFFECTIVE AGAINST IMPOTENCY: Long-term consumption of pomegranate juice may help combat erectile dysfunction. Pomegranate juice is effective in improving blood flow throughout the body, a benefit of special importance to men who suffer from erectile dysfunction (ED). It does this by stimulating the production of nitric oxide, a chemical which "relaxes" blood vessel cells.

PREVENTS ALZHEIMER’S DISEASE: Pomegranate juice may prevent or slow the progression of Alzheimer's disease. Alzheimer's may be caused by the buildup of plaque from deposits associated with brain cell death due to oxidation, called beta-amyloid deposits. Pomegranate juice, which is high in antioxidant polyphenols, may offer protection against the oxidative stress that causes beta-amyloid deposits.

FIGHT COLD AND FLU: The high amount of vitamin C content helps to fight against flu and cold symptoms. It you are down with flu, simply drink 1 to 2 glasses of diluted pomegranate juice.

MENSTRUAL PROBLEMS: Add a teaspoon of ground cinnamon with a little honey to a cup of pomegranate juice. It is beneficial for women after monthly loss of blood due to menstruation. It also helps in overcoming the feeling of general malaise during menopause. Pomegranate is believed to help balance the estrogen level in women. Therefore, it is advisable for women to add it to their diet as it can help combat PMS and menopausal problems.

PROTECTS THE NEONATAL BRAIN: Maternal consumption of pomegranate juice may protect the neonatal brain from damage after injury.

DIARRHEA AND DYSENTERY: Seeds are effective remedy for diarrhea and dysentery. One tablespoon powder mixed with buttermilk, consumed two or three times daily. Even the pomegranate juice is proved beneficial in case of diarrhea as it contain astringent properties. The outer skin of the pomegranate is boiled in a cup of water till it become half and taken 2-3 times a day.

COUGH: The pomegranate fruit is used for reducing cough. The flower of the fruit is to be kept in sun and dried, make it as powder and taken with hot water. The flowers of the fruit are taken, crushed; remove the juice from it with a small piece of ginger. Add small quantity of honey in it and taken.

PILES: The pomegranate fruit is effective in case of piles. The fruit should be consumed every morning in an empty stomach by adding a pinch of salt. This is taken for about three months regularly. It can also be taken with honey. Take a teaspoon of the powder of the dry rind of pomegranate with buttermilk to arrest the bleeding piles.

INTESTINAL WORMS: The bark of the fruit is to be dried in sun and make it powered. Take 2 tea spoonful of powder and boiled in a form of kashayam. This is taken in an empty stomach for about a week. This is very effective in case of intestinal worms.

HYPER ACIDITY: The pomegranate fruit is effective in case of hyper acidity as it is rich form of alkali. So it helps to neutralize the acid. It is to be taken daily in an empty stomach for about a month.

DIGESTION: The pomegranate fruit plays a vital role in secretion of enzymes. So this fruit improves the function of digestion. Mix the juice of pomegranate with a teaspoon of honey and drink to cure conditions of indigestion especially when accompanied by giddiness.

IN TAPEWORM INFECTION: Make a decoction of the stem bark of pomegranate and drink. Punicine, the alkaloid in the stem bark is very effective against tapeworm.

TO INCREASE MEMORY: Dry the flower buds of pomegranate and powder them. Roll the powder into small pills and take a pill thrice a day to enhance memory power.

CONSTIPATION: The pomegranate fruit is considered to be a laxative and used in case of constipation. Fruit should be taken about 100-200 gms in morning and evening. It helps to increase peristaltic movements of the intestines and there by helps to relieve the constipation.

SKIN AND ANTI-AGING: Pomegranate not only helps you stay healthy from the inside, it helps you appear healthy from the outside. Pomegranate has shown to reduce skin inflammation, and give your skin better resiliency and glow.

ASTHMA: The high content of ascorbic acid (vitamin C) in this fruit is a powerful anti-inflammatory agent. It can greatly reduce wheezing in young children with asthma.

LOSS OF APPETITE: If you can't eat, at least you can drink! Pomegranate juice can help increase your appetite.

MORNING SICKNESS / NAUSEA: Mix and drink an equal amount of honey with pomegranate juice for relief.

SORE THROAT: The anti-inflammatory agent in pomegranate juice significantly reduces the soreness and redness in the throat.

CONSUMPTION TIPS: When buying pomegranates, choose those that are heavy and without splits on its skin.

CAUTION: If you are on any medication, consult with your doctor before you start consuming pomegranate juice regularly. There is some possibility that the juice may affect the effect of some prescribed medications.

Though not proven, there is also concern that when it is consumed together with other blood pressure medication, it may cause the pressure to drop too low.

HONEY - WONDERFUL GIFT OF NATURE

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Honey is one of the purest and most natural forms of remedy promoting general health and well being. Honey is the best blood supplement by raising corpuscle content. The darker the honey the more minerals it contains. Keep honey in first aid cupboard for emergency use, and another in the kitchen cupboard.

Honey is composed of sugars like glucose and fructose .This oldest natural sweetener also contains a wide variety of vitamins, including vitamins C, B1, B2, B3, B5,and B6, and minerals such as calcium, iron, magnesium, manganese, phosphorous, potassium, sulphur and sodium, anti – oxidants and amino acids, the building blocks of proteins. Besides the above, copper, iodine, and zinc exist in it in small quantities. Several kinds of hormones are also present in it.

NATURE’S ENERGY BOOSTER: A great natural source of carbohydrates which provide strength and energy to our bodies, honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. Its natural fruit sugars play an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar.

IMMUNE SYSTEM BUILDER: Honey can be a powerful immune system booster. Honey’s antioxidant and antibacterial properties can help improve digestive system and help you stay healthy and fight disease. It contains nutraceuticals, which are effective in removing free radicals from our body. As a result, our body immunity is improved. Start your day with this cleansing tonic: before breakfast, mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink it.

HONEY IS ANTI-CARCINOGENIC: Honey does not cure cancer but honey possesses carcinogen-preventing and anti-tumour properties.

FOR CUTS AND BURNS: Honey has been recognized as one of the most natural home remedy to treat a wide range of ailments and complaints including yeast infection, athlete foot, and arthritis pain. Its antiseptic properties inhibit the growth of certain bacteria and helps keep external wounds clean and free from infection. Honey has been used as a natural cure in first aid treatment for wounds, burns and cuts as it is able to absorb moisture from the air and promote healing. Its antibacterial properties prevent infection and functions as an anti-inflammatory agent, reducing both swelling and pain, and even scarring.

FOR HANGOVERS: When you get a hangover from drinking too much alcohol, combat its effects by applying honey remedy. Honey is gentle on the stomach and contains a mix of natural sugars such fructose which is known to speed up the oxidation of alcohol by the liver, acting as a 'sobering' agent. Follow this recipe: 15ml of liquid honey with 80ml of orange juice and 70ml of natural yogurt. Blend them together until smooth.

FOR SORE THROATS: One of the better known health benefits of honey is that it is able to help treat sore throats. Honey not only soothes throats but can also kill certain bacteria that cause the infection. Take a spoonful of honey to soothe the inflammation or gargle with a mixture of two tablespoons of honey, four tablespoons of lemon juice and a pinch of salt.

FOR SLEEPLESSNESS: Take a glass of hot milk with a teaspoon of honey to calm the soul and induce sleep. Or, add 1 or 2 teaspoons of honey to a cup of chamomile tea and sip.

Natural honey when taken prior to bed is believed to be able to fuel the liver, speed up fat-burning metabolism, ease stress hormones and help us get a better night's sleep.

SWEETENER: Sugar can be substituted with honey in many food and drinks. Honey contains about 69% glucose and fructose enabling it to be used as a sweetener.

WEIGHT LOSS: Though honey has more calories than sugar, honey when consumed with warm water helps in digesting the fat stored in your body. Similarly honey and lemon juice and honey and cinnamon help in reducing weight.

IMPROVING ATHLETIC PERFORMANCE: Recent research has shown that honey is an excellent ergogenic aid and helps in boosting the performance of athletes. Honey facilitates in maintaining blood sugar levels, muscle recuperation and glycogen restoration after a workout.

SKIN CARE WITH MILK AND HONEY: Milk and honey are often served together as both these ingredients help in getting a smooth soothing skin. Hence consuming milk and honey daily in the morning is a common practice in many countries.

DIARRHEA: In treating diarrhea, honey promotes the rehydration of the body and more quickly clears up the diarrhea and any vomiting and stomach upsets. The anti-bacterial properties of honey, both the peroxide and non-peroxide, are effective in the laboratory against MRSA strains of bacteria which are notoriously resistant to antibiotics and are sometimes responsible for the closing of hospital wards.

GOOD SOURCE OF ANTIOXIDANTS: It plays a big role in the prevention of cancer as well as heart disease. Has a low calorie level: Another quality of honey is that, when it is compared with the same amount of sugar, it gives 40% less calories to the body. Although it gives great energy to the body, it does not add weight. Rapidly diffuses through the blood: When accompanied by mild water, honey diffuses into the bloodstream in 7 minutes. Its free sugar molecules make the brain function better since the brain is the largest consumer of sugar, thus, reduces fatigue.

SUPPORTS BLOOD FORMATION: Honey provides an important part of the energy needed by the body for blood formation. In addition, it helps in cleansing the blood. It has some positive effects in regulating and facilitating blood circulation. It also functions as a protection against capillary problems and arteriosclerosis. Does not accommodate bacteria: This bactericide (bacteria-killing) property of honey is named "the inhibition effect". Experiments conducted on honey show that its bactericide properties increase twofold when diluted with water.

MOUTH WASH: Mix 1 tablespoon of honey with a cup of warm water. Use it as a mouthwash. Honey cleans teeth and dentures, and kills germs in the mouth.

COUGH SYRUP: You can also prepare a popular cough syrup at home that involves mixing two teaspoons of onion juice with two teaspoons of lemon juice and then pouring the mixture into a sauce pan of water. Bring to a boil on a low flame and add two teaspoons of honey to the decoction. Allow it to cool for six hours and take a teaspoon of this mixture twice a day for best results.

HONEY BENEFITS FOR CHILDREN: To avoid bed wetting in children, a teaspoon of honey aids water retention, and calms fears in children.

CLEARS NASAL CONGESTION: To clear nasal congestion, mix a dessert spoon or two of honey in basin of hot water. Bend over the basin, covering your head and the basin with a large towel and inhale the fumes.

CALCIUM UTILIZATION: A teaspoon of honey per day aids calcium utilization and prevents osteoporosis.

DURING MIGRAINE ATTACKS: For people who have frequent migraine attacks, should sip a dessert spoon of honey dissolved in half a glass of warm water at the start of the attack. Repeat after 20 minutes if needed. It is effective as migraine is stress related.

DURING CONJUNCTIVITIS: Honey dissolved in equal quantity of warm water is good lotion or eye bath for the conjunctivitis (pus in the eye).

FOOD PRESERVATIVE: Honey is good food preservative. While baking cakes by replacing sugar with honey, they will stay fresher longer due to natural antibiotics as honey retains moisture.

OTHER BENEFITS OF HONEY -EASILY DIGESTED: Because sugar molecules in honey can convert into other sugars (e.g. fructose to glucose), honey is easily digested by the most sensitive stomachs, despite its high acid content. It helps kidneys and intestines to function better.

TIPS:

Next time before you go for a workout, take a spoon of honey to enable you to go for the extra mile.

If you are feeling low and lethargic in the morning, instead of reaching out for a can of carbonated energy drink, try honey. Spread it on hot toast or replace the sugar in your tea with it for a refreshing surge of energy.

If your kids are finding hard to cope with the physical strain from the buzzing activities at school, prepare them some sandwiches with honey, butter and ham to make sure they have enough energy to sustain through the day.

For stomach ulcers, gastritis, dyspepsia and sore throats, 1-2 teaspoons on an empty stomach (½ hour before meals), 1-4 times a day to assist in healing and provide pain relief.

For wounds - apply on a dressing (preferably waterproof) with enough honey to cover the wound surface. Use 20 ml (25-30 gram) of honey per 10x10 cm dressing. Change up to 3 times daily.

DATES - A CROWN OF SWEETS

2011-01-28T20:44:00.000+05:30

Dates are termed as an ideal food which easily balances and digests food. It gives extra energy to a tired human body within half an hour after taking it. Dates are considered to be the best diet for confinement of the women.

Health benefits of dates are uncountable, as this fruit is affluent in natural fibers. Dates are even rich in several vitamins and minerals. These natural products contain oil, calcium, sulphur, iron, potassium, phosphorous, manganese, copper and magnesium which are advantageous for health. Dates are free from cholesterol and are very low in fat. It is said that consumption of one dates daily is necessary for a balanced and healthy diet. It will help you to maintain your healthy eyes for your lifetime. They are quiet effective in guarding the night blindness problems.

Health benefits of dates have made them the best nourishment for muscles development. People consume dates in several ways, like mixing the paste of the dates with milk, yogurt or with bread or butter to make the food tasty and healthy. This paste is beneficial for both adults and children, especially during the time of recovery.

HEALTH & NUTRITION BENEFITS OF EATING DATES

RICH IN NUTRIENTS: Dates are very good source of dietary fiber, protein and are rich in vitamin C, vitamin B1, B2, B3 and B5 and vitamin A1. There are 20 different kinds of amino acids which ease the digestive process. Dates are rich in soluble and insoluble fiber. According to the American Cancer Society, consuming 20-35 grams of dietary fiber every day is healthy for your body.

RICH IN POTASSIUM AND LOW IN SODIUM: One of the key health benefits of dates is its ability to regulate a healthy nervous system, thanks to the rich potassium content. Research has recommended that higher intake of potassium (about 400 mg) can cut the risk of stroke by 40 percent.

Other important mineral salts include copper, iron, magnesium, manganese and phosphorous. They also have a dense concentration of phenol antioxidants and other nutrients. Another key health benefit of dates is its ability to lower undesirable LDL cholesterol.

CONSTIPATION: Dates is termed to be a laxative food. It is highly beneficial in the treatment of constipation as the roughage provided by it stimulates sluggish bowels. This is the reason that dates are beneficial for people suffering from constipation. For getting the laxative effect from dates, you need to soak dates for one full night in water. You should consume these soaked dates in the morning like syrup to get their actual advantages.

INTESTINAL DISORDERS: The nicotinic content that is present in the dates is said to be beneficial for curing any kinds of intestinal disorders. Continuous intake of dates helps to maintain a check on the growth of the pathological organisms and thus, helps in the rise of friendly bacteria in the intestines.

WEIGHT GAIN: If dates are consumed with the paste of cucumber, one can easily come out from the problem of over-slimming. One kilogram of dates contains almost 3,000 calories. These calories alone are sufficient to meet the daily requirements of a human body.

HEALTHY HEART: Dates are quite helpful in maintaining your heart in a healthy condition. When soaked for a night and crushed in the morning and consumed, they prove to be quite advantageous for weak hearts. They help in fortifying the heart, if taken twice in a week.

SEXUAL WEAKNESS: Dates are even beneficial for increasing sexual stamina in the human body. A handful of dates, when soaked in fresh goat's milk for the night and then grinded in the same milk with the mixture of cardamom powder and honey, becomes a very useful tonic for increasing sex endurance and sterility caused due to functional disorders.

DIARRHEA: Ripe dates contain potassium. Potassium is beneficial for controlling diarrhea. They are easily digestible, which helps to cope up with the problems of diarrhea.

INTOXICATION: Dates are known as an excellent remedy for alcoholic intoxication. Dates provide quick relief in the case of alcoholic intoxication. They should be rubbed and soaked overnight for getting more nutritious values from them.

ABDOMINAL CANCER: Dates are beneficial for curing abdominal cancer. They work as useful tonic for all age groups. They work as better as the medicines, and are natural and do not bear any side effects in the body. They can be easily digested and used for supplying extra and needed energy.

GREAT ENERGY BOOSTER: Since dates get digested very easily, they are used for supplying quick energy and repairing waste. Dates are considered to be one of the best energy boosting snacks as they are power-packed with 29 grams of natural sugars such as glucose, fructose and sucrose. They also contain 31 grams of carbohydrate and 3 grams of dietary fiber. These qualities of dates make them the rightful candidate for boosting energy. Milk, when boiled with dates, becomes a very nutritious and invigorating drink for children and adults, especially during convalescence.

NOTE: Although dates carry tremendous nutritional values, great care should be taken in their selection because they consist of sticky surface which attracts various impurities in them. Hence, you should consume only those dates that are processed and packed properly. Make sure to wash them thoroughly before consuming. This will help remove the impurities present in them.