Fibre constitutes a very important part of our diet. But why does something which doesn’t even get absorbed into our bloodstream still hold a respectable place as a food essential in our regular and balanced diet? At the very basic level fibre is roughage that helps in binding and moving food ahead in the digestive tract and its presence in our diet ensures regularity of bowel.

But the other benefits of fibre consumption range from controlling overeating and fat absorption in the body to reducing cholesterol and chances of cancer. It also neutralizes blood sugar levels.

Top 10 High Fibre Foods

Pear: This fruit with edible skin is packed with fibre. A medium sized pear when consumed with the skin contains approximately five grams of fibre. Delicious to eat and easy to carry, a pear is a great option to curb that 4 pm hunger pang, while you are still at work.

Raspberries: Packed with fibre and bursting with that fruity flavour, raspberries appears on the list of yummy fibre options. One cupful of these superstars contains eight grams of fibre. To add to their goodness, these little beauties are powerful antioxidants as well.

Pistachio: A handful of “nut-ritious” pistachio are ideal for snacking as they are high in fibre and protein and low in fat. Toss a few in your regular salad or have them just like that. Try to avoid the salted version though.

Corn: Corn is an excellent  fibre source which is low in calories. Popcorn (of course without butter or caramel) while watching a movie, boiled sweet corn with chat masala and lemon, or baby corn in your salad, all works perfectly well in meeting your daily fibre requirement – deliciously!

Apple: An apple a day does keep the doctor away and also helps you to make regular visits to the loo by triggering off bowel movement.

Brown rice: Did you know that brown version of rice is way healthier than its polished white counterpart. One cooked cup contains 3.5 grams of fibre.

Green peas: Those little sweet green peas are loved by everyone and that’s why it is a great idea to have more and more of them, every now and then. Fresh or dried, cooked or frozen, include them all the time in your salads, soups and pulaos.

Beans: Nothing too exotic but our very own rajma (kidney beans) is also an ideal fibre rich food. There are several other varieties of beans available like lima beans, navy beans, lentils, mung beans,  french beans and pinto beans to choose from, depending upon the availability.

Broccoli: The look-alike of our very own cauliflower, broccoli is a rich source of dietary fibre. The best part is, once washed thoroughly; it can be eaten raw in a salad or can be cooked as well.

Wholegrains: Barley, corn, wheat, millet, oats, brown rice, and many others come under the category of whole grains, which means the grain has its husk, barn and endosperm intact. Whole grains are rich in fibre and high in complex carbohydrates, making it a healthy staple.

Photograph via sxc.hu

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Top 10 high fibre foods is a post from: mDhil

Ragi - A humble grain that is a true natural wonder

Ragi – the humble grain

Ragi, also called finger millet, is a cereal crop. India is a major cultivator of this crop, with the state of Karnataka being the largest producer of ragi in the country. Being a cheap crop, it is widely used by the poorer sections of the society.

The nutritional benefits of ragi

Nutritionally, when ragi is used as a whole grain, it is higher in protein and minerals in comparison to rice.  Red millet is primarily a source of energy in the diet with each serving of ragi (20g) providing 66kcal. It is also rich in fibre and therefore suitable for people trying to lose weight. Ragi, unlike wheat does not contain gluten (a protein found in wheat), and can be easily consumed by people with wheat intolerance.

Ragi is a wonder cereal grain as it has numerous health benefits:

Good source of calcium – Amongst cereals, ragi is particularly rich in calcium, a mineral essential for good bone health. It is a very good source of natural calcium for growing children and older adults, and helps improve bone strengthening.

Energy for weight watchers – Finger millet is a good source of energy for weight watchers, as it contains the amino acid tryptophan that reduces the appetite. Besides, being high in fibre, it provides a feeling of fullness when consumed, and keeps the urge to eat frequently under control.

Beats high sugar and cholesterol – Ragi is beneficial for diabetics as well as those with high cholesterol, as the high fibre content of Ragi makes it a food item with low glycaemic index. That is, it results in slow increase in blood sugar level.

Find out about the glycaemic index of different foods.

Good mix of amino acids – Due to a good amino acid mix in ragi, it is beneficial for tissue repair, relieving migraine, improving the metabolic rate of the body, optimal muscle coordination, and helps reduce the bad cholesterol (LDL-cholesterol). The amino acids lecithin and methionine eliminate excessive fat from the liver, and in turn reduce the cholesterol content of the body.

Source of iron – Being a good source of iron, it is beneficial of individuals with low haemoglobin level.

Excellent baby food – As ragi is low in fat, and is gluten free, it is easily digested. It is therefore, given as first foods to babies in the form of Ragi Seri. Being a good source of calcium in the diet, it is good for bone development in babies.

Also good for new moms – Besides, it is also given to new mother to improve the haemoglobin levels. Lactating mothers are made to eat green ragi, as it improves milk production.

Ragi mudde is a common preparation of ragi eaten with sambar. Being high in fibre, ragi is incorporated in multi-grain biscuits and bread to enhance the fibre content of the product. Ragi can be used to make porridge, upma, cakes, biscuits, dosas and many other preparations.

Though a cheap crop, but it is high in nutritive value and extremely beneficial.

Image through Wiki Commons

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Natural Wonders – Ragi is a post from: mDhil

Nature really went all out when creating the wonderful and full-of-goodness tender coconut water – the liquid found in young or unripe coconuts. This mildly sweet tasting drink is easily available in India, especially south India, and makes for a delicious and refreshing beverage.

While tender coconut water is nourishing when had anywhere in the world, people living in humid countries specially stand to benefit from it as it contains nutrients that fight the heat of tropical regions. And great news for weight watchers – consumed in its natural form, it has just about 16 – 18 calories per 100 grams.

Coconut water is considered as a “fluid of life”. The complex composition of coconut water comprises ascorbic acid, vitamin B, iron, protein, fructose, nitrogen and some basic minerals like potassium, phosphoric acid, calcium and magnesium. It’s best to consume it in its natural form because any kind of process done on coconut water may destroy its nutrients.

Health benefits of tender coconut water:

Helps in managing urinary symptoms: Tender coconut water helps to relieve to control urinary infections. The diuretic quality of coconut water increases flow of urine and dissolves kidney/urethral stones in a natural way, thereby keeping the urinary passage clean. In case of a urinary tract infection, coconut water works as an antiseptic that helps to remove poisonous minerals.

Fights dehydration: The isotonic qualities present in coconut water help to regain natural salts and fluids that are otherwise lost by physical activities and exhaustion. Coconut water is considered better than commercial sports drink because it is the richest source of electrolytes and contains more potassium than a banana.

Helps in intestinal disturbances: It even treats intestinal disturbances in all age groups. Coconut water taken with one teaspoon of olive oil for 3 days will kill the worms present in the intestine thereby improving the digestion. Coconut water is sweet and a little oily in nature It’s especially recommended for the old and sick who are facing problems in digesting solid and semi solid foods.

Good for pregnant women: Tender coconut water is helpful to pregnant women who usually suffer from acidity, heartburn and indigestion. It is an outstanding energizer that helps a woman keep up with the changes that come at different points of the pregnancy. It helps to boost the levels of amniotic fluid, which plays a vital role in the overall wellness of the baby.

Increases immunity: Tender coconut water is a good source of Lauric acid, which is believed to have antimicrobial properties. It helps in the prevention and treatment of bacterial infections caused by pathogenic bacteria and viruses like Herpes, HIV and flu. In fevers like malaria, typhoid, measles and chicken pox vomiting is common, the electrolytes present in coconut water help to settle the stomach and thereby control nausea.

Photograph by Tyom Semonov, via sxc.hu

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Natural Wonders – Tender Coconut Water is a post from: mDhil

Q. I have really high trigylceride levels. What can I change in my diet to get these down?

Bharati

A. The triglyceride level in a person can be reduced a lot by cutting down on the processed sugar (also maida ) in one’s diet.  Also along with this you should supplement your diet with oatmeal and garlic pearls. This should help you in reducing your trigylceride levels down.

Write into webinfo@mdhil.com with your diet related queries

Photograph via sxc.hu

Diet Q&A: How can one reduce triglyceride levels is a post from: mDhil

Ingredients for Aam Panna (raw mango juice)

• Raw mango – 500 gms
• Ice cubes (crushed) – 15
• Cumin seed powder (dried and roasted) – ½ Tsp
• Mint leaves – few
• Sugar and salt to taste

Method of making aam panaa

• Wash the mangoes and place them with some water in a pressure cooker to boil.
• Boil it on simmer for 5 minutes.
• Allow it to cool and strain of the water.
• Peel the mangoes and remove the pulp completely with the spoon (leaving behind the seed)
• Place the pulp in a deep bowl.
• Add water to the pulp and whisk thoroughly.
• Add sugar and salt to taste.
• Stir well , and add cumin seeds .
• Refrigerate till it cools .
• Serve chill with crushed ice and mint leaves on top.

Photograph by draconianrain via Creative Commons

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Recipe: Aam Panna (Raw mango juice) is a post from: mDhil

Chunky tomato-fruit gazpacho   

Ingredients:

• Tomato, chopped – 500 grams
• Honeydew melon, chopped – 500 grams
• Cantaloupe, chopped – 500 grams
• Mango, chopped – 240 grams
• Cucumber, seeded and peeled – 240 grams
• Orange juice – 240 grams
• Basil, shredded – 50 gm
• Mint/Pudina, chopped – 3 tbsp.
• Lemon juice – 3 tbsp.
• Sugar – 1 tsp.
• Salt – 15 grams
• Jalapeno pepper, chopped – 1

Method of preparation:   

• Mix all the fruits together, and keep aside 200 grams for garnish.
• Blend rest of the fruits with other ingredients in a blender to soup consistency by adding little chilled water, if required.
• Adjust the seasoning with salt, sugar and lemon juice.
• Pass through a fine sieve and cover and chill at least 2 hours.
• Divide the fruit mixture in to 7 cups, pour the chilled soup in to the bowl.

Serve chilled, garnished with a mint sprig and drizzle with few drops of olive oil on top.

Recipe courtesy, The Gateway Hotel

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Mango selection, choosing it right! 

The mango seasons typically starts mid April and goes on till July. There are many varieties of this fruit, most common ones being: Raspuri, Badami, Alphonso, Malgoba, Mallika etc… Most varieties have a warm colour blending from yellowish orange to red. However, the colour of the mango is rarely an indication of whether or not it’s ripe, as some types retain some green colour even when fully ripe.

Use your nose to choose the right mango:

The best way to choose a mango is to press them gently to see if they yield to pressure. Make sure to pick mangoes that do not have dark spots or blemishes. The best thing you can do is to smell the mango: Ripe mangoes have a fragrant, warm aroma, and also feel heavy.

Storing mangoes

The best way to store ripe mangoes is to put them in a plastic bag and refrigerate them. These will stay well for two to three days.

Ripening mangoes

If you’ve picked up slightly raw mangoes, that are too green and are still hard when you press it, place them in a brown paper bag to help ripen them. This will take a few days. Another age-old practice in India is to place raw mangoes in the rice dabba (container) for a few days.

However, if the mangoes are picked too soon, they won’t ripen properly, even if left to ripen for long. In fact, the flavour too is likely to alter in the case.

Such mangoes are thus best used for making pickles and the likes.

Scrub your mangoes clean 

In an age when farming heavily relies on pesticides, one must take adequate care to wash fruits and vegetables thoroughly before eating/cooking. Additionally, in the case of mangoes, there are reports that suggest usage of chemicals to fasten the ripening process. Also, typically in India, mangoes are sliced with their skin on, and one generally eats the pulp, sucking at the skin, as it renders na sweeter taste. All this means, extra care is an absolute necessary before eating mangoes.

Take a large bowl, add luke-warm water, mix it with a tsp. of salt and put the mangoes in. Leave the mangoes in this water for about half an hour and rinse under running water. Store ripe mangoes after washing them in plastic bags, as mentioned above. Rinse them again before eating them.

Another option is to do the same with potassium permanganate. Add two crystals of potassium permanganate in water and leave the mangoes in the solution for 15 to 20 minutes and rinse.

Photograph via sxc.hu

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Mango mania: Selecting, washing and storing mangoes is a post from: mDhil

The olive oil story

Olives, first cultivated in the Mediterranean region around 5000 B.C., soon found their way to Turkey, Greece and Egypt, and before long, to southern France, southern Italy and Africa. By first century A.D., Italy was producing olive oil. Apart from being rich and fragrant, olive oil is also extremely healthy. Olive oil can do no wrong.

Types of olive oils 

Regular or Pure Olive Oil: This is chemically refined and filtered to neutralise acid content and undesirable strong flavours. Usually, this olive oil is of lower quality and is inexpensive.

Virgin Olive Oil: This type of olive oil has little-to-no manipulation during processing, and is produced without any chemical additives, which means it contains no refined oil. Also, the level of acidity is less then 2%, so it is better to taste.

Extra Virgin Olive Oil: This comes directly from the first press and is of the highest quality, with the perfect flavour, aroma and balanced acidity. It is even less processed than virgin olive oil, therefore more delicate in taste. Also, due to its low smoking point, it is ideal for salad dressings, marinades and to eat with bread.

Cold Pressed Olive Oil: In earlier times, when the olive oil was pressed for the second time using hot water and steam, the heat during the second pressing took away the fine flavours. These days, however, in order to retain flavour, the olive oil is cold pressed. This means the olive paste is warmed to room temperature to avoid losing taste and is usually made in winter, when the weather is cold.

The many health benefits of olive oil

Packed with vitamins and antioxidants, olive oil bolsters the immune system and helps protect against viruses. In addition, it also has diverse benefits such as:

Reduces heart ailments: Since it is a monounsaturated fat, and is a “good” fatty acid (HDLs or High Density Lipoproteins), olive oil helps lower cholesterol (LDLs or Low Density Lipoproteins), which leads to heart diseases. In fact, many studies reveal that consuming 2tbsp of virgin olive daily can reduce the risk of heart diseases.

Blood Pressure: It can help reduce both systolic and diastolic blood pressure.

Breast Cancer: The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence.

Osteoporosis: Olive oil appears to improve bone mineralization and calcification. It helps with calcium absorption, thus relieving sufferers and preventing the onset of osteoporosis.

Nourishment: A short, but good 10-15 minutes massage can heal and moisturise dry skin. It can also help to keep chapped lips at bay. Tip: use it as a makeup remover.

Cosmetic wonder: Comb a drop of olive oil through hair to control flyaways and frizz. Also, rub some into your nail and cuticles for naturally healthy hands. 

Olive oil and Indian cooking

If you’re thinking, “Sure, but does it work with Indian cooking?”, the short answer is “Yes”. Brands like Leonardo offer Olive Pomace Oil, which is ideal for various methods and types of Indian cooking. What’s better? You need only 1/3^rd the amount of other edible oils, and due to its high smoking point, the oil can be reused 3-4 times. So whether you want to fry, roast or bhuno, rest assured that the food would taste just as good, if not more flavoursome.

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Electrolytes, what are they?

There are many minerals in the body that control and regulate important physiological functions. These minerals, known as electrolytes, contain free ions that behave as electrically conductive medium and carry electric charge in the blood and other bodily fluids.

Why are electrolytes important?

Electrolytes play an essential role in helping cells (like nerve, heart, muscle) to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells. Electrolytes also affect the amount of water in the body, the acidity of the blood (pH) and muscle function, among other crucial processes.

Examples of electrolytes in the body are calcium, magnesium, sodium, potassium, hydrogen phosphate, hydrogen carbonate and bicarbonate.

Causes and effects of electrolyte imbalance

The electrolyte levels in the body may change when water levels in the body are altered, thus causing the level of an electrolyte in the blood to become too high or too low. This is known as electrolyte imbalance.

The kidneys and various hormones are responsible for keeping electrolyte levels constant.

Causes of electrolyte imbalance are:

• Kidney disease
• Vomiting for prolonged periods
• Severe dehydration
• Heatwaves
• Acid/base (pH) imbalance
• Congestive heart failure
• Cancer treatment
• Bulimia
• Severe and persistent vomiting and nausea during pregnancy.

Some common imbalances are hypernatremia and hyponatremia — too much or too little sodium, and hyper kalemia and hypokalemia, which is excessive or insufficient levels of potassium.

The most common symptoms of electrolyte imbalance are:

• Altered potassium, magnesium, sodium, or calcium levels may cause muscle spasm, weakness, twitching or convulsions
• Low electrolyte levels may lead to irregular heartbeat, confusion, blood pressure changes, nervous system or bone disorders
• High electrolyte levels could lead to weakness or twitching of the muscles, numbness, fatigue, irregular heartbeat and blood pressure changes

Get your share of electrolytes

Water: Nothing works quite as well in maintaining the body’s electrolyte levels as pure water. In case you’re unwell or have worked out for over 30 minutes, add a pinch of salt to a glass of water and sip slowly for a quick dose of sodium. Coconut water is another refreshing way to replace lost potassium electrolytes

Bananas: This fruit is rich in potassium and is the best way to replace lost electrolytes

Sports drinks: Sports drinks like Gatorade are a good source for a quick replenishment of lost electrolytes. Buy one off the shelf or make one by adding 1/4 tsp salt, 1/4 tsp baking soda, 1/2 cup orange juice, 2 tbsp sugar and mix with 1 litre of water.

Plenty of fruits and vegetables: Get a strong dose of magnesium from broccoli, tofu and spinach. Apple, corn, beets, carrots, lime, oranges, sweet potatoes and green beans are also rich in electrolytes

Nuts and seeds: Almonds, cashews, pistachios, walnuts, sesame seeds, pumpkin seeds and peanuts are a rich source of electrolytes

Electrolytes: A word of caution

In case of extreme symptoms of electrolyte imbalance, visit a doctor immediately.

Photograph via sxc.hu

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Electrolytes: Essential minerals that keep your body charged is a post from: mDhil

Keep water clean and cool

Go for a matka (earthen pot)

Whenever we came rushing back home in the sweltering heat, my grandmother always insisted on us drinking water from a matka, kept wrapped in a wet bright red cloth, rather than grabbing a refrigerated chilled water bottle. Traditionally, the matkas and other earthen pots have been used to store and keep water cold. Water stored in a matka or a surahi (another earthen pot with a narrow and long neck) gets cooled within a few hours, because they are porous. Thanks to that quality, the air moves in and out of the pot, bringing down the temperature of the water stored inside it.

Water from a matka is comparatively gentler on the throat; hence people who are prone to cough and colds are advised to consume it from such earthen pots than straight from a refrigerator.

Nowadays, you’ll also see jug-shaped earthen pots to store water, they are handy and will also look nice on your dining table. So this summer, bring on those cute looking matkas, delicate surahis, and jugs for refreshingly fresh and cool water. But make sure you scrub and clean them regularly.

Store water in a copper vessel

Ayurveda recommends storing and drinking water from copper vessels. It is assumed that water stored overnight in a copper vessel,

• accumulates traces of copper, which are beneficial in strengthening the muscular system
• purifies the blood and remove toxins
• kills bacteria

To attain the above said benefits, the copper vessel should be made of at least 95 % copper and 5 % zinc. Anything less than 95 per cent will not kill the damaging pathogens.

However, storing water in a copper vessel can even prove to be detrimental if the vessel is not cleaned and washed regularly. Make sure that the container is scrubbed and rinsed well and ensure that there are no deposits left in it.

Use a fitkari  or alum for sedimentation

Sometimes the stored water looks and becomes cloudy (turbid) and unclear. Sedimentation is a physical process used to remove such turbidity of water by settling down the suspended particles.

The process of sedimentation can be quickened by adding certain chemicals such as alum or fitkari. To treat and purify the contaminated water at home, a piece of alum can be added and left unstirred for a couple of hours. After some time, the impurities get collected at the bottom of the vessel. After which, transfer the clear water into another container.

Bring it to a boil

Simply boiling the water is the easiest and most effective method of disinfecting the water. It effectively destroys most of the microorganisms such as bacteria, viruses, protozoan and other pathogens.

A “rolling boil” for a minimum of one minute is enough to kill most of these disease-causing organisms.

Photograph via sxc.hu

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Easy ways to keep water clean and cold this summer is a post from: mDhil

Make some mouth-watering mango salsa

Ingredients of Mango Salsa:

• Ripe mangoes – 2
• Cucumber – 1/2
• Red pepper – 1
• Green pepper – 1
• Jalapeno – 1
• Green chilies – 2
• Coriander – handful
• Lemon – 1
• Salt – to taste

Method of making mango salsa:

Take the two ripe mangoes (don’t waste Alphonsos on this) and dice them.

Dice the cucumber, red pepper, green pepper, jalapeno, and two green chilies. Chop up the coriander.

Mix all the ingredients together.

Squeeze the juice of the lemon over the mixture and sprinkle with salt.

Chill the mixture in the fridge and your mango salsa is ready!

Serve it either as a salad with grilled fish or chicken. Or even serve it just as a starter.

Enjoy!

Recipe courtesy: Rajyasree Sen, Chef, Food for Thought (Catering)

Photograph via sailu’s kitchen

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Taking advice from someone who has gone through a weight–loss journey is like learning from a fellow student, it gives you an ‘if-she-can-I-can-too’ perspective, finds Vani Mahesh. 

Who doesn’t want to lose some weight? Everyone, well, almost everyone, wants to be at least five kilos less than what they currently weigh! But most of us don’t go to personal trainers and dietitians to achieve our weighty goals. We rely on the bits of information we have garnered from various sources and think we can lose weight on our own with disciplined eating and exercising. There is nothing wrong with that. It is expensive in terms of both money and time to hire professional help. Especially, if you are only slightly over-weight and not obese, you can certainly reduce that extra bit of weight it on your own, but still, some guidance helps.

The best place to turn to is to a book store or a library because the book industry is now teeming with diet and fitness tomes. These books written by experts, models, and also laymen, occasionally do help in the weight loss/management saga. All it takes is following them diligently for at least a few months, as if they are the trainers you have hired!

Rujutha Diwekar heralded this era of India-centric diet books. Diet and fitness, before Rujutha, was a genre that was mostly occupied by western writers from Atkins to Jane Fonda. Western writers put in a lot more research into their books, but there is nothing like following a diet book that prescribes foods that we are familiar with. Fortunately, after Rujutha’s success, there have been a slew of books in this genre, and the latest entrant to the arena is Kalli Purie (chief operating officer of India Today Group Digital) with ‘Confessions of a Serial Dieter’.

Let me confess, I loved reading this book. For the wit, honesty and the all-out information Kalli spares her readers. This book is about Kalli’s journey from fat to thin, with many phases of ups and downs in between. What I liked best is that you get a glimpse into myriad diets that Kalli puts herself through. Keeping her dietician’s names anonymous, Kalli gives out their diets in full detail.

This book reads like a racy chicklit. Kalli starts her story from her childhood when tall glasses of full fat milk with heaps of Bournvita scooped in, ice-creams, and chocolate-filled fridges contributed to her weight gain. She is a plump child and a plump youngster, but all the while her mother is attempting to get her on some or the other diet. But then comes a time when Kalli wants to shed all this weight to be that perfect bride. And she does! After a few really gruelling months of nariyal pani diets and Papaya and dahi diets. What makes her story real is, she puts all this weight back in just about eight months after her wedding! It is an inspiring story. How she loses more than 50 kilos and keeps that weight steady is an inspiring story.

Somewhere in the book Kalli states how each small indulgence showed on the scale. This in a way was an eye opener for me. I always thought a small piece of chocolate or a few fries stolen from my kids’ meal was okay. It is most certainly okay, but not if you are trying to lose weight. All your hard work for the day vanishes with that one little bit of sin! When Kalli narrates her saga that took her from five Surya Namaskaras to hundred and eight or when she took to running a marathon in her mid-thirties, you can’t but admire her verve.

Books by dietitians are like learning from a teacher. They know what they are saying and you want to follow them. But taking advice from someone who has gone through a weight–loss journey is like learning from a fellow student, problems are all the same but in varying degrees. Also, autobiographical accounts like Kalli’s give you an ‘if-she-can-I-can-too’ perspective.

Written by Vani Mahesh, founder of EasyLib.com, the fist online library in Bangalore.

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Choose high fibre foods.

Fibre, an essential food component

Fibre is a significant component of your diet, as it helps move the food you eat relatively easily through the digestive tracts, helping your digestive system function efficiently.

A diet that is rich in fibre is also known to reduce the risk of health conditions such as heart disease and diabetes.

Fibre content in different foods

Boosting the fibre in your diet is a post from: mDhil

They can be eaten raw or ripe, these mangoes! Called the king of fruits, it’s one of the most popular fruits found in umpteen varieties such as Raspuri, Badami, Malgoba, Alphonso. Native to our country, mangoes are now cultivated everywhere from California to Mexico, from the Caribbean to Africa, Australia and China.

The yummy health-booster

As we enjoy this fruit sliced or in delectable delicacies like aamras, mango lassi etc. – we have enough and more reasons to indulge guilt free.

• Keeps cancer at bay: The phenols and enzymes found in the fruit have cancer-preventing properties. Mango also has a high content of soluble dietary fibre, which according to scientists helps lower the risk of cancers in the gastrointestinal tract. The fruit is rich in vitamin C – which helps protect cells from free radical damage – reducing risk of cancer.
• Eye health: One cup of sliced mangoes supply 25% of the body’s daily vitamin A dose, which aids good eyesight. Eating mangoes helps prevent night blindness, burning in the eyes and more.
• Helps in digestion: Mangoes contain digestive enzymes that help break down proteins and aid digestion. It also combats acidity and poor digestion. The high fibre content helps prevent constipation.
• Benefits to skin: Mango is effective in treating the skin’s clogged pores. Which means, those who suffer from acne (which is mostly caused by clogged pores), will benefit from eating the fruit. Eating mangos also improves complexion and texture of the skin.
• Boosts sex drive: The vitamin E found abundantly in mangoes helps regulate sex hormones and boosts sex drive.
• Beneficial for anaemia: Mangoes are rich in iron and thus beneficial for pregnant women and those with anaemia. Further, vitamin C found in Mangoes enhances absorption of iron.
• Weight gain: Mangoes can be beneficial for those who want to gain weight, as it is a high-calorie food. Also, raw mangoes contain starch which gets converted into sugar as the fruit ripens.

Too much is too bad

There are two sides to every coin, and this nutritious and fibre-packed fruit too has its downside. Remember, anything in excess is harmful. Eating too much of this fruit can generate a lot of heat in the body leading to skin break-outs. As said earlier, the fruit is high in calories. So, if you’re trying to lose weight, mangoes are not a good bet!

Relish the fruit!

• Soak the mango in water to allow all the chemicals and pesticides to wine off.
• Moderate amount of mangoes in a day – maybe 1 or 2 – can supply the nutritional benefits of this fruit.
• Slice it and eat or just slurp on it. It might get messy, but it sure is fun!
• Get creative: add it to your milk, yoghurt or freeze the aamras in and enjoy the mango lollies.
• Top it with vanilla ice-cream or mix it in your salad.

Photograph by nazarius, via sxc.hu

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Mango – the King of Fruits! is a post from: mDhil

The right beets for you

Members of the Chenopodiaceous family, beetroots are found along the coasts from India to Britain.  A versatile vegetable, if there ever was one, beetroots are hailed for their richness in minerals, vitamins and nutrients. A great source of carotenoids and lutein/zeaxanthin, beetroots are also known as sources of dietary fibre, folic acid, Vitamin C, iron, potassium, manganese, zinc, copper, and magnesium. If that isn’t enough, here’s some more: beets are low in calories and yet are the sweetest vegetables in the market. So much so, they’re even occasionally used to make refined sugar.

Beetroot and its health benefits

Stronger heart: Beet fibres reduce cholesterol and triglycerides by promoting higher levels of HDL, which aids in fighting heart diseases. Beetroots also contain betaine that helps reduce levels of homocysteine, which may increase the risk of strokes and heart diseases.

Watch Dr Devi Shetty talk about tips to prevent heart diseases.

Breathe freely: This Vitamin C-rich vegetable helps prevent symptoms of asthma.

Healthy babies: Beetroot is a great supplement during the pregnancy period. Folic acid, the most abundant nutrient in beetroots, is crucial in the proper foetal development during pregnancy, and the development of the infant’s spinal column.

Prevent anaemia: Iron in the beetroot increases the production of blood and haemoglobin levels in the body, thus preventing and curing severe anaemia.

Happier you: The betaine contained in the beetroot enhances the production of the body’s natural mood lifter, seratonin, and can help you cheer up. Really!

Stronger immune system: Beetroots pack a punch with the vitamins and nutrients stored within. They boost the body’s immune system and help fight off infection. They also aid in stimulating the reoxygenation of cells and the production of new blood cells.

Beta-carotene goodness:  The beta-carotene abundance in beets helps avoid macular degeneration and prevents age-related blindness, known as cataract.

Cure for hangover hell: The pigment that gives beetroot its rich red colour, beta-cyanin, is an oxidant that accelerates detoxification in the liver and converts alcohol into a substance that can be eliminated more easily. So the next time you’re ready to vow never to drink again after a binge session, hold off till you’re a beetroot down.

Word of caution

• Though not a frequent occurrence, beetroots may cause red colour in urine or stool, known as beeturia.
• Since an increased consumption of beets also means an increased intake of fibre, it may cause bloating, gas or diarrhoea.
• Beets can contain up to nearly 14g of sugar in one cup, so patients with blood sugar problems may seek medical supervision.

Quite like everything else in life, even beetroots require moderation. Small concerns apart, you can’t deny all the reasons to welcome this lush vegetable into your kitchen. Use it for salads, soups, juices, dips, or even in cakes! The choices are endless, and your reasons to hold out, too few

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Natural wonders – Beetroots is a post from: mDhil

Chicken tortilla wrap: Tasty Mexican recipe

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Ingredients for chicken tortilla wrap

• Sliced chicken breast
• Red capsicum
• Lettuce leaves
• Tortillas or bread
• Chili flakes
• Red wine vinegar
• Crushed garlic
• Extra virgin olive oil
• Dried oregano
• Maple syrup or honey
• Salt and pepper to taste

Method of making chicken tortilla wraps

• Put the oil, red wine vinegar, red chili flakes, dried oregano, crushed garlic and a good helping of maple syrup in a bowl.
• Add the chicken and mix well.
• Add salt and pepper for taste
• Refrigerate for an hour or two. If you are in a hurry, you could refrigerate it for just half an hour.
• Grill the marinated chicken on a preheated grill till the maple syrup caramelizes
• Shallow fry the capsicums.
• Fill the tortilla wraps with capsicum, lettuce and chicken. Roll up the wrap.
• Voila your tortilla wraps are ready to be eaten!

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Recipe: Chicken tortilla wrap is a post from: mDhil

Healthy summer salad: Watermelon and feta cheese salad

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Ingredients for watermelon and feta cheese salad

• Watermelon – Cubed or diced
• Feta cheese
• Sliced dark olives
• Mint leaves – Chopped
• balsamic reduction
• Mint sprigs for decoration

Method of making balsamic reduction

• Boil two cups of balsamic vinegar with one cup of sugar and reduce it till it becomes a little syrupy.

Method of making watermelon and feta cheese salad

• Start with a base of watermelon cubes.
• Add some feta cheese to it.
• Sprinkle some chopped mint and olives.
• Top it off with the balsamic reduction dressing.
• Decorate with mint sprigs and serve chilled.

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Salad recipe: Healthy watermelon and feta cheese salad is a post from: mDhil

Also read: Eating fruits and vegetables: Buying and storing  

Tips for handling fruits and vegetables

1. First of all, before handling any food wash your hands for twenty seconds with soap and water.
2. Before cutting or eating, wash all food thoroughly under running water. There is no need to use any soap, detergent or chlorine for washing as they leave residues of their own and are avoidable. Sturdy foods like cucumbers and melons can be scrubbed with a scrubbing brush.
3. Wash the chopping board and knife thoroughly after using it for meat, poultry and seafood if the same board will be used for cutting fruits and vegetables to prevent cross-contamination.
4. Even if you intend to discard the outer covering, for example in case of a cucumber, it is advisable to wash first as dirt and bacteria present on it may get transferred to the knife and consequently to the inside.
5. After growing sprouts store in the fridge in a covered container. Before eating steam or lightly cook the sprouts. This has two advantages: they are easier to digest and the heat kills any bacteria lurking in them.
6. To prevent apples, pears and bananas from turning brown after cutting, coat them with an acidic juice from pineapple, lemon or orange. Alternatively mix these fruits with acidic ones in case of a fruit salad, as they’ll keep them from changing colour.
7. Cut fruits as close to serving time as possible. After cutting, cover with cling wrap and put it in the refrigerator. It is important to cover them with cling wrap to prevent them from taking on the odour of other food in the fridge.
8. Remove the outer leaves of cabbage and lettuce before chopping them.
9. Cut out any overripe parts of the fruit or vegetable before washing and handling.
10. Use a salad spinner to remove excess water from your greens, pop them in the spinner after washing each leaf thoroughly under tap water. Any excess water can be dabbed at with a clean towel or kitchen roll. This is important while preparing a salad with greens. If water is present the dressing slides off the greens and collects in the bottom of the bowl.
11. A melon baller is a handy implement. Use it to core apples and pears, remove the seeds from papayas and kiwi and remove the seeds and pulp from capsicum.
12. Many bagged foods are pre-washed. If the label on the packet mentions that it is pre-washed, there is no need to wash it again at home.
13. Some fruits like apples have a waxy coat on them for a longer shelf life and to enhance their appearance. This coat can be removed by scraping with a knife or dipping the fruit in a solution of potassium permanganate or warm salt water.
14. Berries and grapes are often sprayed with a lot of pesticides. Soak them in warm salt water for 5 minutes and then  hold them under running water. Allow the excess water to drain in a colander.

 Photograph via sxc.hu

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Eating fruits and vegetables: Washing and cutting is a post from: mDhil

What you must know about fruits and vegetables

Everywhere we look, the onus is on eating healthy. Eat your veggies, eat fruits when you feel like snacking and such. But there are a few things you ought to keep in mind with respect to fruits and vegetables.

It is important to have basic knowledge about their shelf-life, how to choose them and how to prepare them, especially while eating them raw by way of salads.

Remember that a variety of pesticides and chemicals are used while growing fruits and vegetables. It is important to minimise the entry of these harmful chemicals, while gaining maximum health benefits from them.

Tips for choosing fruits and vegetables

• What looks best is best – choose food that looks good and has no bruises or depressed areas. Avoid overripe fruits, as they won’t last too long.
• Know which fruits ripen after they are picked – bananas, apricots, plantains, peaches, pears, plums and tomatoes continue to ripen after they are picked. Fruits that should be bought ripe include apples, oranges, strawberries, watermelons, pineapple, grapes and cherries.
• Go organic – if your neighbourhood has a store which sells organic food, buy from there. It may cost a tad more than the regular supermarket, but it is well worth the price. Also, check to see if they are authentically organic. There are a few government, and industry approved names…
• When buying pre-cut food like a piece of pumpkin ensure that it is in the refrigerated section or surrounded by ice.
• Keep meat, poultry and seafood in separate bags from fruits and vegetables while taking them home.
• Always check the `USE BY’ or `BEST BEFORE’ date on packaged foods before buying. It is a health risk to consume foods past their expiry date.
• Avoid buying sprouts from the market, as they grow in moist conditions which may promote the growth of bacteria like Eschericia coli, Listeria and salmonella.

Tips for storing fruits and vegetables

• Store fruits and vegetables in separate compartments. Fruits give off ethylene gas, which tends to shorten the life of vegetables. Bananas are temperature sensitive and should not be stored in the fridge.
• If radishes have the leafy tops attached, remove them before storing in the fridge.
• Store fruits and vegetables in perforated storage bags. This helps retain moisture as well as allows airflow. If un-perforated bags are used they encourage the growth of fungus and bacteria.
• Uncooked meat, poultry and seafood should be kept away from fruits and vegetables.
• Keep all perishable foods like mushrooms at a temperature of 40 degrees Fahrenheit or below. Use a refrigerator thermometer to get the temperature right.

Photograph via sxc.hu

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Eating fruits and vegetables: Buying and storing is a post from: mDhil

Don't go bananas: Lose weight the healthy way!

Crash dieting has side effects

Crash dieting may appear to be an effective way to lose weight in a jiffy, but it is certainly not as far as your health is concerned. Crash diets cause a great deal of harm to the body and mind. They are harmful and lack in nutrition, and are no good for you.

 No crash diets, here’s why!

1. Re-bound weight gain: With crash dieting, the body conserves the little energy that it gets and the metabolism slows down. The dieter hits a plateau and loses motivation to do more and starts eating again, and the weight gain this time around is likely to be higher as a result of an already slow metabolism.

This rebound weight being higher, often propels the dieter into another bout of crash dieting. This cycle of dieting and weight gain is often referred to as ‘yo-yo dieting’ and only results in greater weight gain in the long-term.

2. Malnutrition: Many crash diets are nutritionally inadequate. So when one goes on a crash diet, the body is likely to be deprived of many essential nutrients, which leads to a weakened immune system.

3. Continuing from where we left off, a weakened immune system makes one susceptible to various diseases.

4. A lack of essential nutrients increases chances of osteoporosis development in the case of women.

5. Another consequence of inadequate nutrients is hair loss and skin changes, leading to early ageing.

6. Many crash diets have led to heart problems with fatalities due to changes in metabolism.

7. Depending on the kind of plan, there are changes in bowel movements, which can cause tremendous discomfort.

8. Deprivation of food for a long time causes irritability, impacting an individual’s ability to focus and concentrate, and is bound to affect task performance at school, college or work.

9. Crash diets put people at risk of developing eating disorders like anorexia nervosa and bulimia.

10. If such diets are followed for long periods of time, it can lead to damage of vital organs.

Written by Dr Jyothi Prasad, chief nutritionist at Manipal Hospital, Bangalore 

Photograph via sxc.hu

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Ten reasons why crash dieting is bad for you is a post from: mDhil

Drink healthy this summer!

Yes, it’s heating up. You are sweating, dehydrated and tired. Do not reach for that cola yet. We have some refreshing, natural options for you!

Say NO to cola/aerated drinks

Well, all those cold colas stacked up in the corner shop looks tempting. Skip it! It’s loaded with sugar and is bad for you in so many ways.

Say YES to Tender coconut water 

Walk down the road, and help yourself to some refreshing tender coconut water instead. Coconut water is considered as “fluid for life”. It contains a bounty of nutrients that can help fight the summer heat. It’s a natural coolant and can help reduce body heat.

Say NO to ice-cream

While ice-cream or ice-candy can bring you temporary relief from the pains of soaring heat, they do no good for your body.

Say YES to Fresh fruit smoothies 

Try fresh fruit smoothies instead. Buy some strawberries, bananas, mangoes or any other fruit you like. Wash, cut and blend in a mixer with cold milk/yoghurt. Keep some ice handy, add and drink.

Say NO to packaged juice 

Packaged juice might not be that bad after all. But why go there when you have better options at hand.

Say YES to Butter milk 

Packaged buttermilk is available aplenty today. Ditch the sugar-loaded packaged fruit juice and grab that masaledar buttermilk or chaas, as we call it!

Say NO to soft drinks

Juice concentrates have a host of preservatives and are loaded with sugar.

Say YES to Kokum juice

Give kokum juice or kokum sherbet, as it is referred to colloquially a shot this summer. It is easily available in powder and decoction form. And kokum can do you a lot of good. It helps prevent dehydration, improves digestion and appetite. What more? It is known to fight infection, cleanse the blood and is good for your cardiovascular health.

Say NO to Coffee 

Hot or cold, doesn’t matter. Coffee can be really bad for you during the summer. It increases body heat and will further dehydrate you.

Say YES to Chamomile tea 

Try chamomile tea instead. Brew a kettle full of chamomile, and put in the refrigerator. Pour some in a cup, add a spoonful of honey and slurp! It will hydrate you instantly, and also soothe your nerves!

Say NO to Kadak Chai

Kadak chai in summer does you no good. In summer, your favourite chai will leave you feeling tired instead of pepping you up.

Say YES to Barley water: 

Barley has cooling properties, which is why barley water helps bring down body heat. It’s an excellent substitute for chai or any other drink for that matter. It cleanses your kidney and keeps it free of toxins.

If you don’t enjoy the tatse, add a dash of lime to the drink like the English do. Or add a spoonful of jeera while you’re boiling barley. This can add a welcome zing to your drink.

We suggest you drink while its warm like you would have your kadak chai… yes, even in this weather.

Photographs via sxc.hu

Drink ‘natural’ this summer is a post from: mDhil

Spotlight on Mushrooms

Have you ever heard of a food that helps weight watchers, boosts immunity, takes on breast and prostate cancer and is safe for diabetic and high blood pressure patients? The mystery food fitting all of the above criterion is the  mushroom.

Mushrooms have been popular in Greek, Chinese and Japanese culture for decades. The Romans considered it a special food to be served only on festive occasions. The Chinese use it like a herb that heals.

Mushrooms are actually fungi, scientifically called saprophytes which get their nourishment from dead and decaying matter. There are about 14000 varieties of mushrooms out of which 3000 are edible and less than 1% are poisonous.

The most easily available one is the white button mushroom; other types include the shiitake mushrooms used in the Far East and portabella mushrooms which have a meaty flavour.

Health benefits of mushrooms

Perfect for weight-loss: Mushrooms being low in sodium and rich in potassium are ideal for people with diabetes or hypertension. They contain 80-90% water and have a very low percentage of fat. They are rich in carbohydrates and lean protein which makes them suitable for people watching their calories. Because of their high fibre content, they also keep you full for longer.

Improve bone health: Mushrooms are one of the few natural sources of edible vitamin D and come a close second after cod liver oil. They are also rich in a mineral called selenium which is an anti-oxidant great for bones, hair, nails and teeth. They also contain copious amounts of copper which fights against bacteria, iron which helps in anaemia and calcium which is essential for bones.

Reduce cholesterol levels: Mushrooms have zero cholesterol, negligible fat, low carbs and lean protein. The fibre and certain enzymes in them help lower cholesterol levels. Moreover when they are digested they burn cholesterol.

Help in preventing breast and prostate cancer: Mushrooms contain beta-glucans and conjugated linoleic acid which have anti-cancer properties. In addition, selenium also inhibits cancerous cells.

Build immunity: Mushrooms contain an antibiotic similar to penicillin (which in fact is derived from mushrooms). They also contain vitamins A, B complex and C which help boost immunity. Ergothioneine is a powerful antioxidant which destroys free radicals and thus promotes immunity.

So, use mushrooms in soups, salads casseroles and stews to avail of their health benefits. Try making stuffed mushrooms, sauté or stir-fry them. Mushrooms take on the flavour of other ingredients and are versatile too. So go ahead and get creative in your kitchen while making room for mushrooms!

Written by Dr Nisreen Nakhoda, General Physician

Photograph via sxc.hu

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Spotlight on Mushrooms is a post from: mDhil

If you suffer from acidity, you know how terribly uncomfortable it can be. And one wrong food is all it takes to trigger off a day of heartburn and discomfort.

For those prone to acidity, we have a list of foods you should include and foods you should avoid like the plague.

5 best foods for acidity

Apples and bananas

Amongst fruits, apples and bananas are safe to be consumed and generally do not cause acidity. If you’re in the mood for juice, apple juice is a good option.

Vegetables like cabbage, beans and peas

These vegetables are healthy and do not cause acidity. If you enjoy potato, try baked potato and avoid deep-fried preparations.

Egg white, chicken and fish

Lean white meats and egg white are perfect for acidity-prone individuals.

Low fat cheese

Heavy foods are a no-no for those prone to acidity. So try and go for low-fat dairy items like low-fat cheese or milk.

Whole grains

Avoid refined carbs like white rice and maida and instead opt for whole grains like wheat and brown rice to ward off acidity.

5 worst foods for acidity

Spicy food

This is a no-brainer. Anyone prone to acidity knows what a spicy sabzi or a stray chilli can do to you. In general, it’s best to avoid overly spicy food and go in for something a little milder.

Citrus foods

Bad news for orange lovers! Citrus foods are one of the worst triggers of acidity and if you think you might be prone to it, stay away from citrus fruits, as well as juices.

Coffee

For those with a chronic acidity problem, it’s best to cut out coffee from your diet. Instead try green tea

Fried foods and fatty foods

Biscuits high in fat, or fried snacks have to be banished from the diets of all those prone to acidity. These are instant triggers and can cause days of discomfort.

Alcohol, especially wine

Although wine recommended as one of the healthier alcohols, it’s a no-no for the acidity prone. The tannins in the wine can cause acidity and is best avoided.

Photographs via sxc.hu

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The 5 Best and Worst Foods for Acidity is a post from: mDhil

More and more people today are trying different methods to get into shape to lead a healthier life. Unfortunately, with all these methods come a whole bunch of crazy misconceptions about what works and what doesn’t.

We have for you some of the most common diet myths that people believe to be true, only to end up crying in horror when they get on the weighing scale. Forget these myths and instead follow our sane advice for a healthier you!

Top 10 diet myths

1. All vegetarian food is healthy
This myth arises from the fact that vegetables have fewer calories than meat. However, you cannot overlook the way the food has been cooked. For instance, a grilled chicken will probably be healthier than a deep fried samosa.

So pay attention to not just the ingredients but also the method of cooking.

2. Liquid calories don’t count
Some dieters will go to great lengths to say no to a square of chocolate and then go ahead and have a mocha cappuccino! Just because you’re not biting into them doesn’t mean the calories aren’t there.

Watch out for the hidden calories in beverages, fruit juices and alcohol.

3. Anything that’s fat-free is calorie-free
Namkeen and biscuit packets with the words ‘FAT FREE’ emblazoned on them are everywhere and innocent people are falling into their trap as we write this!  Remember, calories also come from sugar and carbohydrates so don’t go munching on those fat-free biscuits in the belief that they’re harmless.

Do read the nutrition label before buying something ‘healthy’.

4. Carbs are the enemy
With Atkins and South Beach and numerous other fad diets, carbs have taken a really bad rap over the last few years. While many dieters found good results when they reduced their carbohydrate intake, it’s a bad idea to cut them out altogether.

Every food group is essential for the functioning of the body, so don’t completely eliminate one and load up on another.

5. All fats are evil
You may have heard of the concept of good (monounsaturated and polyunsaturated) fats and bad (unsaturated and trans) fats. Bad fats that you should avoid as they increase your bad cholesterol are found in animal fat and partially or fully hydrogenated oils like dalda and vanaspati.

Good fats are found in foods like walnuts, almonds, peanuts, salmon, soy and sunflower oils.  These are good for the body and aid in weight loss.

6. Say no to milk
From time to time, new reports suggest that milk is not the wonder food it’s made out to be and might in fact hinder your weight loss process. Different nutritionists have different takes on milk, but there’s no doubting the fact that milk and milk products can take care of many of your dietary needs.

If it’s the fat you’re worried about, simply go for a fat-free version of milk.

7. Snacking is strictly prohibited
There’s long been a belief that if you want to lose weight, you should have just three big meals in a day and avoid snacking in between.

Studies suggest that eating 6 or 7 small meals through the day is not only healthier, but also shows better weight loss results. Watch out for the snacks you eat however. Say no to chips and biscuits and go in for fruits and nuts instead.

8. It’s OK to splurge on weekends
This often ends up as one of the biggest setbacks for a dieter – being careful all week and then going crazy on the weekend with junk food and dessert.

Better than depriving yourself of food you love is to just eat it, albeit in small quantities.

Don’t say no today to just end up eating double on the weekend.

9. Skipping meals will help in weight loss
This is a terrible mistake and also a terribly common phenomenon amongst those looking to lose weight. Skipping a meal sends your body into starvation mode and you only end up eating more than you should later.

Eat all your meals and never ever starve yourself.

10. Those natural fat busters you see advertised actually work
Fat busters that promise startling results due to their secret ingredients from the Amazon rain forest or the surface of the moon or wherever might be the longest running April fool’s gag in history. They do not work and are designed for one purpose only – to take your money. Worse, they might actually be harmful and cause your body serious damage.

Don’t fall for things that seem too good to be true. Healthy eating + regular exercise + a good night’s sleep is the only proven formula to lose weight.

Photograph by Asha ten Broeke, via sxc.hu

Weekend Top 10 – Diet myths that could fool you is a post from: mDhil

Yoghurt and kefir, another fermented milk product are natural sources of probiotics.

Probiotics – what are they exactly?

Probiotics, also called friendly bacteria or good bacteria, are microorganisms (bacteria, yeast, etc.) that are similar to the microorganisms that live in our intestines. The World Health Organisation (WHO) has defined probiotics as – live microorganisms, which, when administered in adequate amounts confer a health benefit to the host.

Names of some probiotics in use:

• Bifidobacterium lactis
• Bifidobacterium infantis
• Lactobacillus acidophilus
• Probiotic lactobacillus

Bifidobacterium infantis are the first bacteria to arrive when we are breast-fed as babies. These organisms take up permanent residence in our intestines. When we are on antibiotics or in certain medical conditions like irritable bowel syndrome or helicobacter pylori infection, these good bacteria are destroyed.

Probiotics – are they different from prebiotics?

Prebiotics are dietary fibre, which cannot be broken down in the human digestive system. This fibre gets fermented in the large intestine and supports the growth of good bacteria. Examples of prebiotics are garlic, onion, leeks, almonds, barley, wheat, oats and legumes (peas, beans, and lentils).

Which foods contain probiotics?

Probiotics are generally seen in fermented foods such as fermented milk, yoghurt, soy milk, tofu, kimchi and some dietary supplements. In most of these foods probiotics are added as active live cultures during the manufacturing stage.

Yoghurt and kefir, another fermented milk product are natural sources of probiotics. It is also present in miso soup and certain juices.

Probiotics – when are they recommended?

Probiotics are being used worldwide and are of benefit in certain medical conditions. However, in some studies their efficacy has not been proven. So, talk to your general physician if probiotics are the right choice for your health and well-being.

Probiotics are valuable for

• Irritable bowel syndrome
• Inflammatory bowel disease
• Diarrhoea, especially caused by rotavirus
• To prevent and treat urinary tract infection and female genital tract infections
• To shorten a bacterial intestinal infection caused by Clostridium difficile
• To prevent cavities and tooth decay
• To reduce recurrence of urinary bladder cancer

Does everyone need probiotics?

There isn’t enough research to determine side-effects of probiotics, if any. Probiotics are contra-indicated in critically ill patients, and those who have decreased immunity are prone to developing probiotic septicaemia, a potentially fatal condition.

Also, there is no published evidence that probiotics can replace the body’s natural flora when it has been disturbed by medication.

Conditions in which probiotics are effective:

• To treat gastroenteritis
• In case of antibiotic associated diarrhoea (AAD) which happens due to an imbalance in the microorganisms found in the gut after antibiotic therapy.
• In cases of lactose intolerance, these patients may tolerate more lactose if on probiotics.
• It may decrease the incidence of colon cancer by binding to carcinogens from cooked meat.
• It may reduce blood pressure and cholesterol levels in patients with hypertension and hyperlipidemia.
• In case of traveller’s diarrhoea it may help if taken regularly.
• In children it may reduce dental caries, atopic dermatitis or skin eczema and upper respiratory tract infections.
• It boosts immunity as it increases production of certain white blood cells, which fight external agents.

Photograph sxc.hu

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Probiotics is a post from: mDhil