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

What is DASH diet

DASH stands for Dietary Approaches to Stop hypertension. DASH diet emphasises on eating more nutrients, and reducing the intake of food with no nutritional value. It also encourages you to have less sodium in your normal diet. Thus, this diet is designed for reducing hypertension.

This diet is not designed for weight-loss; it focuses on eating patterns that will make your heart healthy.

The theory behind DASH diet

Potassium, calcium, fiber, proteins etc. are good for the body and help in improving heart health. On the contrary, junk food, food with loads of sodium etc. are bad for your heart. DASH diet works on the principle of “eat healthy food”. It is more or less a balanced diet.

How does DASH diet work

First, you need to determine the calorie intake with accordance to age. Second deciding factor is the activity level. After taking these two parameters into consideration, you can decide the kind of food that is needed to get these calories. In addition to this, you also need to go easy on salt.

Is DASH diet for weight-loss

It can be! Yes, this diet isn’t primarily designed for weight-loss but if you stick to the healthy food regime, you will definitely lose some weight. DASH diet doesn’t promise weight-loss, it promises better health.

Pros and cons of DASH diet

It is a heart healthy diet and unlike other diets it is nutritionally sound. There are no cons as such, but it is a tough diet to follow and might be harsh on your pocket.

DASH diet and sodium

The aim of DASH diet is to reduce the sodium in the body. Sodium has a direct effect on your blood pressure and reducing the level of sodium can also reduce your blood pressure.

There are two versions DASH diets considering the amount of sodium:

1. Standard DASH diet: Consume maximum 2300 mg of sodium per day.
2. Lower sodium DASH diet: Consume maximum 1500 mg of sodium per day.

Fast fact: 100gms of table salt provides 38,000 mg of sodium and 100gms of French fries has 300 mg of sodium

Exercise and DASH diet

Exercise is recommended for a healthy body and weight-loss; it does not have any direct connection to the diet.

What to eat

DASH diet recommends grains, vegetables, fruits, nuts and seeds, lean meat, dairy etc. every day. The number of servings can differ from person to person. Also, it is important to cut back on oil and fat, sweets and alcohol.

DASH diet is not a diet for one disease – it is a diet for all diseases.

Photographs by sxc.hu

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All about DASH diet is a post from: mDhil

Bloating, flatulence, burping or belching are common digestive problems that we all face on occasion. You may have especially noticed periods of burping after indulging in a carbonated beverage, or tucking into a big bag of chips, or even upon consuming dals like sabut urad, rajma or chana.

Causes of bloating

Most people today dream of 6-pack abs or a flat abdomen. Ever so often, we find ourselves trying desperately to fit into that old pair of jeans from college or that slim-fit shirt. But a bloated abdomen or tummy may prevent us from doing so. Women are known to go on a diet a few days before a party just so they may fit into that beautiful fitting dress. All this hard work to hide a distended stomach!

Abdominal bloating not only looks bad but also causes a lot of discomfort^. There is a myth that drinking too much water or liquids during the day causes their accumulation in the stomach due to which it appears distended. However, that is not true. Water or the liquid content of ingested food is actually absorbed in the large intestine.

One of the most important causes of flatulence is our lifestyle. Lack of physical activity, and a diet low in fibre and liquids, not only causes constipation but also bloating. Allergies like milk or wheat intolerances can also be a cause of flatulence, but that would be a reaction against a food item.

Foods that don’t cause bloating

Fortunately, there are few foods that help avoid or do not cause abdominal discomfort. So the next time you need your tummy to be absolutely flat, don’t go overboard dieting, just try these wonderful foods:

Fruits: Fruits that are very sweet, have a very high fructose (fruit sugar) content. High fructose levels or very sweet fruits are a reason for flatulence. Therefore, try to include fruits that are less sweet and have high fibre content. Fruits like apples, papayas, guavas, strawberries, raspberries, kiwi, watermelon have low sugar content and therefore do not cause bloating. Berries like strawberries, blueberries, blackberries are particularly beneficial as they are rich in antioxidants also.

Low carbohydrate vegetables: Vegetables that have a low carbohydrate content or are primarily water-based cause less flatulence. Therefore, vegetables like pumpkin, bottle gourd, ridge gourd, tomatoes and mushrooms do not lead to gas formation. Additionally other vegetables like lady-fingers, brinjals and carrots are good for the stomach.

But it is also noticed that consumption of too many raw, uncooked vegetables may cause flatulence. This is because raw vegetables contain ‘raffinose’ a complex sugar (with multiple glucose molecules) that is difficult to digest and therefore causes gas and bloating. Experiencing discomfort after eating raw vegetables for consecutive days, is due to raffinose.

Foods high in protein: Flatulence primarily is due to carbohydrates in foods. Protein rich foods like eggs, chicken, turkey, lean beef are high in protein but low in carbohydrates. Therefore, they are anti-bloating.

Digestive foods: Herbs like ginger and garlic are known as digestive foods and have a beneficial effect on the digestive system. Garlic is good for regulating the blood by regulating the flow of glucose/ sugar in the blood from the stomach. Ginger soothes the stomach and brings the digestion process to a normal state.

Other food items that relieve flatulence are: saunf, ajwain, hing, dalchini (cinnamon) and in addition all the condiments used in Indian cooking aid in improving digestion and reducing flatulence. But only when used in the right quantity!

A few additional points to consider to avoid bloating are:

• Eat meals at small, frequent intervals. A heavy meal after a long gap can lead to excessive bloating.
• Regular exercise is a must.
• Avoid too many beans – rajma, lobia, green beans etc.
• Chewing gum all the time? That may cause bloating too. That’s because while chewing gum, one also ingests air that causes bloating.
• Do not have tea or coffee on an empty stomach as it can lead to acidity and gas formation.
• Avoid carbonated drinks.

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Foods that help avoid bloating is a post from: mDhil

Extended summers means lots of cold and fizzy drinks. Especially on the go. Not anymore. Read on to find out more about why you should opt for these amazing natural foods that promise to keep you hydrated without contributing to those extra pounds on your weight.

Foods that help you stay hydrated

Cucumbers: You may have heard of the phrase ‘as cool as a cucumber’. It’s not without a reason. Cucumber is one of nature’s gifts to us. This vegetable is high in the percentage of water as its constituent and thus is a great food to keep you hydrated this summer.

Also, it is loaded with caffeic acid that helps cool the skin. Add it to your salads and replenish the lost water.

Carrots: Yes carrots. It may surprise you, but carrots are not only good for the eyes, but also when the body is starved of water. This vegetable is excellent in hydrating the body due to 90% water content. Add julienned carrots to salads and soups or just munch them whole.

Watermelons: Another summer favourite, you can have this fruit as a juice, in a salad or by itself. It is rich in essential minerals like calcium, magnesium, potassium and sodium and fulfils the water need of your body. In short, it is a perfect food for a hot summer day.

Apples: Many studies have shown the efficiency of apples in managing heart problems, aiding weight loss and many more. To add to it, apples are a wonderful mid-day snack when you have those hunger pangs.

Cabbage: Low in cholesterol and high in vitamin C, this vegetable is very versatile and you can include it in almost anypart of your dish. Packed with fibre and high in water content, this vegetable makes for a must-add in your meal everyday. Experiment with green salads, stir fried veggies and soups.

Berries: High vitamin C content has almost always been the reason why berries were though to be healthy. But the fact is, they are also ideal summer foods. Containing 90% water, strawberries taste excellent as fondues, desserts, juices or just plain raw. Berries are also rich in fibre and minerals making them an ideal food for weight loss diets too.

Photographs via sxc.hu

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Eat your water! Foods that help you stay hydrated in the summer is a post from: mDhil

A healthy diet means your body gets all the right kind of nutrients and at the same time your calorie intake is within limit. So, adopting a healthy diet and lifestyle is one of the most important step towards good health.

The term healthy diet is many times used synonymously with “low calorie”. That may not be true! Many girls aiming towards a size-zero figure have a calorie intake of less than 1000kcal which can lead to negative consequences!

Recommended calorie intake

The energy or calorie requirement varies from person to person and it is important to know the recommended or ideal calorie intake for each individual. Recommended calorie intake for an individual is primarily dependent on – Gender, age and physical activity level of an individual. It is therefore unadvisable for a physically active person, or someone who indulges in strenuous physical labour to have a low calorie diet.

The Indian Council of Medical Research (ICMR) has revised the recommended dietary allowances (RDA) for Indians taking into consideration the physical activity levels.  The RDA for energy intake has been reduced for men due to low levels of physical activity, while no revisions have been done for women, as the average weight of Indian women has increased. According to the RDA, the recommended energy or calorie intake for average Indian sedentary man is 2320Kcal, and for average Indian sedentary woman is 1900 Kcal.

Three steps to a healthy diet

But there is a vast gap in converting recommended calorie intake into actual consumption of food. How do you know what food or diet plan to follow to have 1900 kcal intake!? Planning a menu that provides you with required calorie and protein intake, involves 3 steps -

1. Food plan
2. Meal pattern
3. Menu plan

Food plan enlists the food exchanges to be included to meet the required calorie and protein intake. Meal pattern is the distribution of food exchanges between the different meals in a day. A menu plan is derived out of number of food exchanges allotted in each meal. Varied menu can be developed based on a given distribution of exchanges. Options that can be included in a day’s menu for a sedentary Indian women, that provides 1900 kcal are as follows-

Once you know the food groups or exchanges to be included in a meal and their amount, all we have to do is to play with food! Therefore, know you ideal calorie intake and stick to it!

Photograph via sxc.hu

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Calories, your powerhouse that needs monitoring 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

A woman’s nutritional needs are different from a man’s nutritional needs. They require foods with different nutritional value to stay energised and focused. While eating healthy is the aim, there are certain foods that are more important for women. We have listed ten of them.

Top 10 must foods for women

Whole grains

Digestive problems are very common in women. Whole grains are high on fiber and hence help the digestive process. They are also known to cut off the risk of heart disease, diabetes and cancer. Oatmeal, whole wheat bread, brown rice etc. are some of the best sources.

Green leafy vegetables

Green leafy vegetables are natural wonder in themselves. They are packed with minerals, vitamins, iron and lot of fiber.  Green leafy vegetables are spinach, cabbage, lettuce, kale etc.

Berries

The colourful berries like strawberries, raspberries, blueberries, blackberries are known to have powerful anti-cancer agents. They play a key part in repairing cells and may fight many diseases including breast cancer and colon cancer.

Foods containing folate

Pregnant women should include foods containing folate in their diet. It is known to prevent major birth defects. It is also important to keep the heart healthy. Folic acid or folate is usually found in spinach, oranges, kale etc.

Walnuts

Walnuts reduce the cholesterol level. They are full of monounsaturated fats. Besides, they have polyunsaturated fats which reduce the risk of heart disease.

Turmeric

Turmeric has cur cumin which has medicinal values. Research suggests it is useful in treating conditions like inflammation, arthritis, digestive problems all of which are very common in women.

Tomatoes

Lycopene in tomatoes helps in keeping your skin looking young. Along with that, studies suggest that it also helps in preventing breast cancer. In addition, tomatoes help in preventing heart diseases.

Calcium rich foods

Osteoporosis is common in women. It is essentially because women do not take sufficient amount of calcium and end up having weak bones. Calcium also helps in preventing colon cancer. Yoghurt, milk, cheese, egg etc. are great sources of calcium.

Flax seeds

Flax seeds are a good source of omega-3 fatty acids. They help in reducing the risk of breast cancer and other heart diseases. The anti-inflammatory properties help in preventing arthritis.

Salmon

Women generally lack iron. Salmon is rich in iron. Salmon also is rich in omega-3 fatty acids which improves the mood and controls the mood swings.

So ladies, here is the list of food you need to eat. It’s time for some grocery shopping!

Photographs by sxc.hu

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Top 10 must foods for women is a post from: mDhil

Keep yourself hydrated with plenty of fluids and different types of gourds

Summer and health concerns

The summer is here and so is heat, sweat, tanning, perpetual thirst and a lack of appetite! Health wise, this season brings with a lot of gastrointestinal problems like vomiting, diarrhoea, food poisoning and others like heat stroke, dehydration and dizziness.

A proper diet, that maintains the optimal hydration level in the body along with a good electrolyte balance, helps to protect from all these problems. The summer heat raises the body temperature that leads to excessive sweating, loss of water, as well as loss of electrolytes like sodium and potassium. If the body continues to lose water and electrolytes through sweat and urination, the body’s equilibrium will be disturbed and could even lead to a stroke and coma.

The importance of water in your summer diet

Therefore, the diet consumed should be such that it replenishes all the losses and helps maintain an optimal body temperature. The most important constituent of your diet in the summer is water. Water constitutes 60% of the human body. If the body continues to lose water through sweating and urination, the total water in the body would reduce, which in turn would lead to thickening of blood, making it difficult to flow. This causes palpitation, heavy breathing and affects all organs of the body. Therefore, keeping the body optimally hydrated is extremely important during the summer season.

This can be done by having plain water, nimbu-paani, coconut water, lassi, cold milk, iced tea, aam panna… the list is long. But cold-drinks, a favourite amongst young and old, are best avoided. Colas or carbonated beverages contain caffeine, which is acidic in nature and acts like a diuretic. It quenches your thirst momentarily, but being a diuretic, it enhances water and electrolyte losses from the body in the form of urine.

Summer vegetables and fruits

Nature has a bounty of different fruits and vegetables that are just apt for the summer. That is why vegetables like ghia, tori, karela, tinda (different types of gourds); cucumber; kakdi; pumpkin; tomatoes; lady finger; mint and fruits like water melon; musk melon; mango and litchi are available in the summers. The reason our elders use to force us to eat all these “boring” vegetables in the summer was because all these vegetables are high in water content and are light on the stomach and easy to digest.

Avoid aerated drinks and heavy, oily foods

What to  avoid

Easy to digest food items are best for the summer as they do not stay in the stomach for long, and do not make you heavy and lethargic. A heavy meal of pooris, paranthas, junk food like fries, pizza, burgers that are high in fat content will make you feel excessively hot after a period of time. This is because fat in the body acts like an insulator to body heat. Fat has a thermal effect, viz., it does not let the body to dissipate its heat to maintain a cooler body temperature. Due to this thermal effect, fatty-fried foods should be avoided in the summer. That’s also the reason why foods like peanuts, dry fruits, til (sesame) which are high in fat are consumed in winters, to keep the body warm.

Foods like ice creams, chilled cold drinks, chilled beer, usually consumed in summers, should be avoided, as excessively cold things cool you temporarily. The body has a feedback mechanism to maintain an ideal body temperature. If an icy drink is consumed or an ice cream is eaten, the blood vessels constrict due to cold temperature. Due to constriction of blood vessels, the blood flow slows down which in turn leads to slow dissipation of heat from the body. If this heat accumulates in the body, it can be harmful. Therefore, it is advisable to have drinks or food products that are cold but not chilled.

Foods that should be consumed in the summer:

• Beverages - Water, nimbu paani (lemon provides potassium to the body), coconut water (one of the richest sources of potassium), lassi (made of curd, easy to digest), aam panna (provides antioxidants, protects against sun stroke) etc.
• Fruits - Mango (rich in vitamin A, antioxidants), watermelon and musk melon (high water content), litchi (good source of vitamins and minerals), banana (richest source of Vitamin K+)
• Vegetables - Ghia, tori, tinda (easy to digest, high water content), pumpkin (good source of vitamin A and antioxidants), karela (high vitamin and mineral content, excellent blood purifier), cucumber (cool and easy to digest as has a lot of water), tomatoes (vitamin C and antioxidants).

Finally, eat light, drink a lot of water and maintain good hygiene to remain healthy in this summer.

Written by Misha Sharma, Nutritionist

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Guide to healthy eating this summer is a post from: mDhil

Ingredients for wheat kheer

• Whole Wheat                                   1 cup
• Jaggery                                              1.5 cup
• Skimmed milk                                  1/5 Litre
• Freshly grated coconut                   1 cup
• Rice                                                     2-3 Table spoons

For garnishing

• Cashew                                              .
• Nutmeg
• Cardamom (Elaichi) Powder
• Roasted khus khus (Optional)

 Method of preparing wheat kheer

• Wash the whole wheat and soak it in very little water (just about soaking the wheat – ½ to 3/4^th cup) for 4 hours.
• Whip this into a dry grinder, making sure that the each wheat grain is broken approximately into 2 or 3 pieces. Ensure that you do NOT grind the wheat into a coarse powder.
• Add the washed rice to this broken wheat mixture.
• Soak this mixture (broken wheat and rice) in 2 cups of water for overnight, about 8 – 10 hours.
• Cook this mixture with water in a pressure cooker for about 10 – 12 minutes (3- 4 whistles), till the wheat becomes soft.
• Add milk to this cooked wheat mixture and let it boil well.
• Now add jaggery and coconut to it and let it simmer for 2 minutes. Stir it well.
• Cook the entire kheer properly and add cardamom powder & nutmeg powder while cooking. Stir well again.
• Garnish it with cashew flakes and roasted khus-khus while serving.
• This kheer can be served hot or even enjoyed as cold desert.

Recipe – Courtesy Mrs Swardha Joshi (cooking enthusiast)

HAPPY UGADI/GUDI PADWA!

Photograph via sxc.hu

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Recipe – Wheat Kheer 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

Your body depends on water for survival.  After all, it makes up more than half of our body weight and every organ in the body needs water to function. Don’t wait for symptoms of dehydration like extreme thirst, dry mouth, and headache to act.

Heed the following tips to stay hydrated this summer season.

Don’t wait to get thirsty this summer. The fact is that by the time your mouth is dry, you’re well on your way to dehydration. As water is the best natural drink available, guzzle at least 2  litres a day.

• Be sensible about the amount of water you drink. If you are exercising or going out in the hot sun you will need to drink more water.
• Make drinking water a mindless habit. Let it be part of your early morning routine.  Keep a bottle within easy reach while you are relaxing in front of the television or working on the computer. Take regular sips even if you are not feeling thirsty. Drink a glass of water before every meal.
• Eating water-based foods is a great way to supplement your water intake and stay hydrated. Eat fruits like watermelon and pineapple rather than drinking the juice. They are cooling and perfect for hot summer days. They have high water content and are rich in minerals. Another perfect fruit for summer months is the apricot as it is good for fluid retention. Honeydew melon, commonly known as muskmelon cools the body so gorge on it. The vitamin C and minerals present in these fruits are an added benefit.
• Munch on cucumbers and tomatoes.  These foods have more than 90% of their weight in water content.
• In summer we sweat more and lose essential minerals from our bodies. Cucumbers are a cool way to put the potassium back and they also contain ascorbic and caffeic acids, compounds that help us stay hydrated because of their moisture retaining properties.
• Fresh citrus fruits such as orange, grapefruits, lemon and lime are excellent as they not only hydrate the body but also provide valuable nutrients.
• Take a break from coffee this summer and sip the benefits of green tea. Enjoy it with lemon, as it will keep the body from retaining water. Herbal iced teas are also great thirst quenchers. Be adventurous and mix and match flavours.
• Enjoy the miracle of tender coconut water. It hydrates perfectly as it has the exact proportion of electrolytes as human cells and plasma. It also contains a host of vitamins and minerals.

Stay hydrated this summer is a post from: mDhil

The best herbs for your health

St John’s Wort: One of the best herbs, used extensively for the treatment of different mental disorders, St John’s Wort has earned the reputation of acting as a good replacement for Prozac. Now that’s definitely something!

Echinacea: Used as an immune boosting herb by well-known herbal medicine practitioners, Echinacea is thought to work by stimulating the body’s production of interferons (type of proteins produced in the body), which increase the body’s natural resistance against diseases and infections. People suffering from auto immune diseases should consider making Echinacea as a part of their food intake.

Gingko biloba: Gingko biloba has been used in Chinese medicine for thousands of years, mostly to treat depression, memory loss, Alzheimer’s and other brain disorders. It is also thought to improve circulatory function and cure nervous system problems.

Chamomile: Chamomile is yet another amazing herb, known for its wide application in treating a wide variety of ailments. Used extensively in aromatherapy products, chamomile extracts can be quite helpful in reducing stress, depression, insomnia, narcolepsy and other mental and sleep disorders.

Its cooling effects are also thought to reduce inflammation naturally, making them one of the best natural remedies for stomach ulcers and other digestive ailments.

Cinnamon: Many studies suggest that cinnamon may be helpful in reducing blood sugar levels in diabetic patients. It also reduces cholesterol levels.

Fennel: Native to the Mediterranean area, fennel has been used extensively to treat digestive issues like gas, bloating, flatulence etc. even today; it is being used to treat heartburn by many followers of herbal medicine.

Dandelion: Native American and Eastern medicine use dandelion greens for the treatment of liver, kidney and spleen problems.

Ginger: This spicy root is one of the best herbal treatments for a huge number of health conditions ranging from motion sickness to inflammation of joints. Ginger extracts have been used for treating digestive problems like gas, bloating, spasms, pain, cold and cough, pregnancy related morning sickness, chemotherapy side-effects, nausea, vomiting, muscle soreness, joint pain and arthritis. Just adding a few drops of ginger juice to your morning tea can make a commendable difference.

Anise: Used frequently in Indian households in food preparations, star anise is thought to aid digestive relief. Also, it is presumed to possess estrogen-like properties, which help stimulate the production of milk (for lactating mothers), boost libido and treat menstrual problems.

Photographs by Creative commons (Fir0002/Flagstaffotos) and sxc.hu

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There’s been an exponential increase in the number of people suffering from lifestyle related disorders today. Diabetes, obesity and cardiovascular ailments are much more prevalent today, and the rapid boom in the processed food industry only intensifies the damage.Once in a while, it’s okay to indulge, but if you practically live on junk food, it’s time to make serious lifestyle changes to avoid getting crushed under the overpowering weight of different disorders that could affect you, not to mention your own weight too. And it’s not as difficult as it seems, infact, we’ve made it easier for you. Follow these easy steps to beat the binge.

Analyze: Analyze your addiction and rate it on the scale of 1 to 10; you are the best judge. Acknowledge and accept the fact that you do suffer from a disorder, and that you need to mend your ways to prevent worsening your condition.

Mostly, cravings are symbolic of a physiological imbalance. If you’re craving something salty, it probably means your body is lacking sodium, whereas a sudden craving for something sugary and sweet means your body doesn’t have adequate glucose. Talk to the doc about these cravings and work on replenishing your body’s reserves.

Dig deeper: In most cases, an addiction of any form, even junk food addiction is merely a symptom of an underlying condition. Recall the occasions when you felt the uncontrollable urge to gobble up something salty, spicy and fat laden. Analyze the reason behind that urge; was it a fight with a friend, or an issue at your workplace?

Find out healthy outlets to those emotions and situations you can’t handle, like playing an action video game, or taking a nice long bath.

Swap and switch: Swapping junk foods for healthier options is easy, and can be quite effective. Replace your processed flour breads and pastas for whole-wheat varities, and switch butter with olive oil. Sprinkle salt over your dishes instead of adding it while cooking, and add a bit of extra spice to your meals at home, so you won’t feel the need to grab that delicious looking burger on your way out.

Slow and steady: Take it slow and steady. Don’t expect miraculous changes in a few days and stick to manageable diet plans. Don’t overdo it; just take one step at a time. Consulting a nutritionist at this stage would be a good idea.

Photograph by sxc.hu

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Boost up the nutrition levels of your everyday raita by adding some spinach!


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Ingredients for spinach raita

• Spinach– 2 medium bunches, washed and chopped
• Yoghurt–1  cup
• Onions– 1 small, chopped
• Ginger – 1/4 tsp, chopped
• Salt- to taste
• Pepper – to taste

For the tadka

• Urad dal
• Dried red chillies
• Mustard seeds
• Asfoetida
• Oil

Method of making spinach raita

• Pour hot water over the spinach to wilt it. Keep it aside.
• Pour the yoghurt into a bowl and whisk it.
• For the tadka, heat the oil in a pan. Add a pinch of asfoetida(hing), crack open the dried chillies and put them in. Once they start turning a little brown, add the urad dal.
• Wait for the dal to turn golden brown before taking it off the heat.
• Now take the spinach out and add it to the whisked yoghurt.
• Mix in the tadka, onions, ginger, salt and pepper.
• Serve cold. Your wilted spinach raita is now ready!

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Foods that contain vitamin D include fish oil, fatty fish like salmon and egg yolk. Apart from this, many cereals, milk and juices are fortified with vitamin D. A lack of vitamin D is rare in developed nations, but seen fairly commonly in poor populations of developing countries.

Also read: Don’t shun the sun – Benefits of sun exposure

Vitamin D deficiency can occur in:

• People below the poverty line who cannot afford enough milk for themselves
• People who are lactose intolerant – as they avoid milk and milk products
• People who are underweight – as vitamin D is a fat soluble vitamin, it needs a certain amount of body fat to get absorbed into the body
• People who hardly ever are exposed to sunlight – for example, people working indoors for very long hours or elderly people who are bedridden and cannot go outdoors
• Children between the ages of six months and two years – this is the time when the requirement of vitamin D is the maximum due to bone growth
• People with medical conditions like kidney problems, inflammatory bowel disease and hereditary disorders like cystic fibrosis
• Exclusively breast fed babies – breast milk lacks vitamin D, so it is given to newborn babies in the hospitals in the form of drops orally
• Dark skinned children absorb less vitamin D from the sunrays
• People taking anti-seizure medicine – as this inhibits the absorption of vitamin D

Consequences of vitamin D deficiency

Vitamin D is vital for the absorption of calciumand phosphates from the food we eat. This deficiency causes a condition called osteomalacia, also known as nutritional rickets. It is because of a lack of vitamin D in the diet of the person, hence if it is diagnosed and treated on time the condition can be reversed. Rickets can also be due to kidney problems (called renal rickets) or due to a lack of phosphate (known as hypophosphatemic rickets). In this article we will limit the discussion to nutritional rickets.

Symptoms and signs of vitamin D deficiency

Rickets affects the skeleton of the body, mostly the long bones like those of the arms, thighs and legs and the skeleton.

• The breastbone may protrude
• Wrists and ankles are thicker than normal
• Bow legs are a characteristic sign of rickets
• Growth may be impaired
• Short stature – the person may be shorter than is expected
• Skull may be abnormal in shape
• Pelvis and spine may have deformities
• Muscle tone and strength is poor
• There may be bone tenderness and pain, fractures may occur after a trivial injury
• Formation of teeth is delayed and other dental deformities are seen
• Serious symptoms in which calcium and phosphate levels are very low are tetany (involuntary muscle contractions) and seizures.

Diagnosis of vitamin D deficiency

A thorough medical and nutritional history along with a complete physical examination will give confirm that rickets is the diagnosis. Investigations will confirm the diagnosis.

Investigations to diagnose vitamin D deficiency

Blood tests include serum calcium, vitamin D levels, levels of the enzyme alkaline phosphatise and levels of parathyroid hormone which plays a role in calcium and phosphate levels. In rickets, parathyroid hormone levels are elevated while those of calcium and phosphates are lowered

Kidney function is measured by blood urea nitrogen levels (BUN) and serum electrolytes.

X-rays of the thigh and leg bones are commonly done and also other bones if suspected to have signs of rickets

Treatment for vitamin D deficiency

Nutritional rickets can be corrected by administration of vitamin D and calcium as both will probably be deficient.

If bony abnormalities are seen, bracing can be done in children so that the growth occurs in a proper manner.

In some cases, bow legs correct themselves without surgery while in very advanced cases, the deformity may be permanent.

Prevention of vitamin D deficiency

Nutritional rickets can be prevented by giving out health information to expecting mothers and women who want to become parents regarding the inclusion of milk and milk products in their diet. They should be made aware of fact that as breast milk lacks vitamin D, it needs to be given. Mothers should be aware that children and adolescents who do not get enough calcium and vitamin D should also get supplements of the same to prevent rickets.

Photograph via sxc.hu

Written by Dr Nisreen Nakhoda, General Physician

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Folic acid is an important component of the group of B vitamins. It is regarded as the parent compound of folates, which can be found in foods like green leafy vegetables and citrus fruits. The body does not store much folate and if there is a dietary insufficiency or lack of absorption of folate due to other conditions, there will be a deficiency.

Sources of folates: It is abundant in green leafy vegetables like spinach, broccoli and citrus fruits. Non-vegetarian sources include liver and kidney. The daily requirement of folate is 100 micrograms.

Causes of folate deficiency

1. Physiological – Premature babies, children, pregnant and lactating women require more folate compared to an average individual as their bodies’ demand of folate increases. Also, elderly people and those of low socio-economic status may not be able to afford folate rich foods thus causing a nutritional deficiency.
2. Chronic alcoholics and anorexic individuals frequently suffer from folic acid deficiency.
3. In medical conditions of the gut like malabsorption syndrome or inflammatory bowel disease, the body may not be able to absorb the folate from the food.
4. Persons with serious conditions like advanced kidney, liver disease or certain blood disorders are likely to have a lack of folic acid, so also people with sickle cell anaemia, megaloblastic anaemia and those with cancer.
5. Drugs like anti-convulsants, the anti-cancer drug methotrexate and certain oral contraceptives inhibit the utilisation of folate.

Symptoms and signs of folic acid deficiency

The common signs of anaemia are as follows:

• Fatigue, weakness
• Inability to concentrate
• Irritability
• Loss of weight and appetite
• Inflammation of the tongue

In women who have not taken folic acid during pregnancy, there may be serious defects in the baby  like spina bifida or these women may give birth to premature or low birth weight newborns.

In people diagnosed with depression, folic acid supplements may improve the response to treatment.

In some cases, people with folate deficiency are asymptomatic.

Diagnosis of folic acid deficiency

If anaemia is detected, it is important to find out the cause as there are different types including iron deficiency anaemia, megaloblastic anaemia and sickle cell anaemia. The folic acid deficiency may be a symptom of a major medical problem. Sometimes vitamin B 12 deficiency is also present along with a lack of folic acid.

Investigations to diagnose folic acid deficiency

A Complete Blood Count and ESR tests must be done. Additionally, blood tests to measure serum folate and vitamin B 12 must be done. If a bowel disorder is suspected, further investigations should be done.

Treatment for folic acid deficiency

Oral replenishment of the lost folate should be done by giving % mg of folic acid daily. This should be given to people with a folate deficiency as well as young women who plan to get pregnant in the near future as folic acid is essential to prevent serious birth defects like spina bifida which may be fatal.

Photograph via sxc.hu

Written by Dr Nisreen Nakhoda, General Physician 

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Vitamin K, also known as the clotting vitamin is essential to help blood clot and prevent excessive bleeding. Lack of this important vitamin leads to easy bruising, bleeding from the nose and gums and an inability to absorb calcium resulting in weak bones.

Sources of vitamin K

Vegetables and dairy products contain this important vitamin. Green leafy vegetables like spinach, kale, mustard greens and green lettuce are good sources of vitamin K. The brassica family comprising cauliflower, cabbage and broccoli are other sources. Eggs, meat, fish and cereals contain smaller amounts. Vitamin k is formed in the small intestine with the help of certain healthy bacteria that reside there. Also vitamin K is recycled in the body, which means it can be used a number of times before it gets exhausted. Synthetic vitamin K can be given as an injection to those who require it.

Causes of vitamin K deficiency

Vitamin K deficiency is rare in normal healthy individuals. Sometimes it may be deficient in newborns as the bacteria in their gut are not enough to produce the amount needed, this can be corrected by giving a single injection of the same.

1. Long term use of antibiotics kills the healthy bacteria in the gut that help form vitamin K. Hence people having chronic infectious conditions or those with HIV/AIDS with poor immunity are prey to contracting bacterial infections which require antibiotics to given for a prolonged time. These individuals may develop vitamin K deficiency.
2. People with chronic disorders involving the liver, pancreas and intestines are at risk of developing this deficiency. This is because vitamin K is synthesised in the liver from the inactive to active form and then goes to the small intestine where it resides. Hence it is seen in inflammatory bowel disease, celiac disease, alcoholic liver disease and hepatitis.

Symptoms of vitamin K deficiency

As this vitamin is vital to the clotting mechanism of the bosy,a lack of it leads to frequent episodes of bleeding. Bleeding gums, nosebleeds, oozing from a surgical wound or ulcer are examples.

People who are on long term anticoagulants like warfarin or anti-platelet drugs must consult their doctor before taking vitamin K supplements because a combination could hamper blood clotting and the person may bleed uncontrollably which will be fatal. They may also be asked to limit intake of foods containing this vitamin.

• Easy bruising is another symptom, this is visible where the skin is thin.
• Lack of blood clotting may lead to a haemorrhage in an organ of the body which can be fatal in areas like the brain.
• Vitamin K hinders the body’s ability to absorb calcium, this causes weakness of bones and osteoporosis especially in women.

How much vitamin K does a person need?

The amount every person needs is different depending on their age, sex, presence of illness and in women who are breastfeeding or pregnant.

The RDA is the Recommended Dietary Allowance for different foods. On this basis the requirement is as follows for different groups.

Infants – 2-2.5 micrograms/day

Children – 30-60 micrograms/day

Adults ­­­- 75-90 micrograms/day.

Photograph by sxc.hu

Written by Dr Nisreen Nakhoda, General Physician

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Milk is a food for which there seems to be no adequate substitute. It is a complete food in itself, containing all the nutrients, viz., carbohydrates, protein, fats, vitamins and minerals. With our huge cattle population, India is the second largest producer of milk in the world.

Nutritional benefits of milk

Since our nation’s population is primarily vegetarian in their food choice, milk and milk products are a major source of protein and calcium in their diet. A 250ml glass of milk contains 8g of protein and 300mg of calcium. The nutrient content of milk varies depending on its source.

What does a 250 ml of milk contain?

Though milk has only 3-4% protein, the quality of milk protein is extremely good due to which milk protein absorption is very high. Milk is classified as full-fat, half-toned, or double toned. This classification is on the basis of its fat content. The calorie content varies, but the amount of protein and calcium remains the same.

How much milk do we need?

Each person’s calcium requirement varies with age. Adult men and women require 400mg of calcium each day, while children in the age group of 10-15 years require 600mg of calcium each day. Calcium can also be absorbed from different food sources like some pulses, leafy vegetables and nuts.

Due to the different nutrients present in milk, it is extremely beneficial. Milk sugar or lactose is essential for making nerve tissues. Milk fat is easily digested and that is the reason that infants are easily able to digest milk. Calcium in milk is important for bone development. Although it’s important to note that calcium deposition in bones occurs only till the age of 30 in both men and women. Post-menopausal women need an extra supplement of calcium, as with age, demineralization of bones begins.

Myths around milk

There are a lot of myths are associated with milk. For example, many parents think that giving their children only milk can make up for any other kind of food. This is incorrect as milk does not contain adequate amounts of iron, Vitamin C, A and D.

Many also believe that milk can aggravate a cough or cold. In fact, milk does not lead to mucus production or cause asthma. It only thickens the saliva.

Another myth that prevails is that milk leads to the production of kidney stones. Again, this isn’t true as kidney stones occur due to high uric acid levels, and milk or milk products do not lead to elevation of uric acid levels in the body.

Lactose intolerance and soy milk

Soy milk is used as a substitute for milk by people who are lactose-intolerant or unable to digest milk. While individuals who are lactose intolerant may not be able to digest milk due to the presence to lactose sugar, they are able to digest curd or paneer as the lactose is converted to lactic acid.

Those who’re having soy milk in place of regular milk should be aware that soy milk needs to be fortified with calcium. Also, the intake of soy milk needs to be much higher to get the benefits of calcium. This is because the absorption of soya milk calcium is less than that of cow’s milk absorption.

Milk is an extremely beneficial food item  that should be incorporated in the daily diet, either as milk or as curd, paneer or cheese. Weight conscious individuals stop consuming milk as they believe it leads to weight gain. But milk is important for improving the bone density. Skim milk provides the same amount of calcium and protein as full cream milk. Hence, a low fat milk option should be chosen.

Written and reviewed by Misha Sharma, Nutritionist

Photograph by Uros Kotnik via sxc.hu

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Milk is packed with calcium and phosphorous which is needed for development of bones in children, protein required for muscle repair and nutrients that provide energy. While milk is a must for kids, health conscious folk think twice before gulping down a glass. However, there is the low fat milk/skimmed/toned milk available for the calorie conscious.

Here’s a break-up of the most popular kinds of milk and their benefits:

Commercially there are just two types of milk – pasteurized and homogenized.

Pasteurized milk

This milk is heated at high temperatures in order to the kill the harmful bacteria without losing out on the flavour or nutritional content of the milk.

Homogenized milk

The milk here goes through a process where the fat globules in it are broken, which spreads the fat evenly, preventing the formation of the creamy layer on top. However, the fat content and other factors remain the same.

Next, we will talk about the kinds of milk and the content of fat in them.

Whole milk

Whole milk, also called full cream milk is usually consumed by children, teenagers and body builders. Whole milk is called so because it contains all the milk fat found them. One glass of whole milk contains 3.5% milk fat, which provides about 150 calories. Whole milk is also creamier and full of flavour.

Skimmed milk

While whole milk is delicious and flavourful because of all the fat, skimmed milk has almost zero fat content – 0.3% to 0.1%. Though skimmed milk contains all the nutrients found in whole milk like the vitamins and minerals, it gives you just half the calories of full cream milk, around 80 calories per glass of milk.

Toned milk

Toned milk, also called the single toned milk is obtained by adding skimmed milk powder and water to whole milk. It contains about 3.0% fat and toned milk restricts the body from absorbing cholesterol from the milk to minimum. Toned milk contains the same nutrition as whole milk minus the fat soluble vitamins. One glass of toned milk provides around 120 calories.

Double Toned Milk

This milk is obtained by adding skimmed milk power to whole milk and has about 1.5% fat content. Double toned milk is ideal for those trying to maintain weight as it keeps the calorie intake under check and aids weight loss.

Photograph via sxc.hu

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Be it a short trip to the supermarket, or a visit to the local vegetable market, here is a list of foods that are packed with antioxidants, and you should definitely be getting them home.

Tomatoes

Probably the most versatile fruit (yes fruit!); tomatoes are loaded with lycopene, which is an amazing antioxidant that you can put to use. Also, tomatoes give you that extra boost of vitamins A and C, which help keep the body functioning to its optimum level.

Best of all, the tomato ketchup that you use so liberally, also contains a huge amount of lycopene.

Corn

A favorite in the monsoons, corn is packed full of antioxidants lutein, zeaxanthin and vitamin C. Plus, it helps protect your eyes, so be sure to load up on these on your next trip to the supermarket.

Spinach

You may hate it for all the reasons, but the fact is, Popeye got the girl (and his muscles too) thanks to this one single greenie. Loaded with iron, and an amazing blood purifier, spinach is one of the best foods to add to your diet. It also contains the antioxidant lutein, and the essentials beta carotene and zeaxanthin which help protect your body against the various ill-effects of free radical damage.

Berries

Blueberries, strawberries and raspberries are not just meant to be in your ice creams, make it a point to eat these fruits raw, or as juices. Loaded with vitamin C, anthocyanins and quercetin, these berries can be added to your morning cereal, or whip up a handful of berries with a cup of yogurt, for freshly prepared fruit yogurt.

Bell peppers

They come in three colors and make your salads and pizzas colorful, but that’s just food for the eye. It may seem to be untrue, but bell peppers have more vitamin C than an orange; all the more reason to add them to your pizza toppings. Also, the threesome is known for their abundance in vitamins A, C and E.

Garlic

It adds flavor to your dishes, and keeps your heart healthy, but there’s much more to this teeny tiny herb than just this. Garlic helps lower blood pressure and cholesterol and acts as a natural antibiotic. Just a clove of garlic contains vitamins A, C, E and the essential minerals selenium, sodium, iodine, iron, zinc, calcium, magnesium and potassium.

Photograph via sxc.hu

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Zinc is an important element needed for our health and well-being. Zinc strengthens our immunity, speeds wound healing, helps maintain good skin and hair and is essential for our metabolism. Most of the zinc in our bodies is in the muscles and bones. A zinc deficiency is a global health problem and as the symptoms overlap other medical conditions it is not easily diagnosed and treated. For person’s who cannot eat a well-balanced diet or are vegans or vegetarians, a zinc deficiency may be a likely culprit for their health issues.

Sources of zinc

Raw oysters have the highest content of zinc followed by meat like beef and chicken, fish, legumes and nuts.

Importance of zinc

1. Improves immunity – A high dose of zinc speeds up recovery from infections and helps the white blood cells that stave off infection.
2. Essential for men’s health – Zinc is important for sperm health and hence plays an important part in reproduction as it is found in the testes and prostate gland. Lack of zinc may prevent conception as the weak sperm may not be able to fertilise the egg. Lack of zinc affects sperm motility, quality and sperm count.
3. For brittle nails and hair – Zinc helps prevent hair loss and strengthens nails. It is essential for the health of the skin and acne and stretch marks not due to pregnancy or weight fluctuation can be blamed on zinc deficiency. It is also important in those with skin allergies.
4. Lack of zinc may cause body odour and feet to stink.
5. Zinc is a great antioxidant; it counters the oxidative damage suffered by cells due to metabolic processes.
6. A zinc deficiency can lead to serious diarrhoea which can become chronic and cause mal-absorption and even anaemia.
7. Zinc plays an important role in eye health and poor vision at night may be due to a paucity of zinc in the body.
8. Lack of zinc can lead to agitation, mood swings and irritability and is regularly prescribed to psychiatric patients who may lack zinc.

 How is a zinc deficiency diagnosed?

A simple blood test can be done but it gives variable results so is not very dependable.

A simple mouth test – A solution containing zinc is given to the patient and he is asked to swish it around in the mouth. Persons who have adequate zinc will get a metallic taste in the mouth immediately while those with a deficiency may not get any adverse taste or the metallic taste may be a delayed sensation.

Zinc as a cure for cold?

For zinc to be effective in controlling symptoms of a common cold, it must be started at least twenty four hours after the onset of the cold. However it is not certain whether zinc really helps cure a cold as the studies have conflicting results.

How much zinc should you take?

Children need from 3-8 mg while men need about 11mg/day. Women need about 8-10mg/day while breastfeeding and pregnant women need slightly more than this.

Zinc supplements should be taken with a doctor’s approval as too much zinc can be bad for the liver and will cause its own problems.

Photographs by sxc.hu

Written by Dr Nisreen Nakhoda, General Physician 

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Vitamin C, also called ascorbic acid is important for producing a protein called collagen present in skin, bone and blood vessels and absorbing iron into the body. The body does not store it which means we need it from our food on a continuous basis. Vitamin C is good for our immune system and in extreme cases its deficiency leads to scurvy. Scurvy is rarely seen in adults but can occur in small children or the elderly due to poor nourishment.

Sources of vitamin C

Vitamin C is abundant in Indian gooseberry or amla, citrus fruits like oranges and sweet limes, papayas, guavas, strawberries and vegetables like tomatoes, broccoli, potatoes and cabbage. Animal sources include oysters and meat like liver.

Causes of vitamin C deficiency

1. Vitamin C is easily absorbed by the body from fresh fruit, vegetables and meat. Cooking reduces the content especially in vegetables and canned fruit. The body does not store it hence it is important to get it from the diet on a regular basis.
2. In the past, sailors used to suffer from it as at sea they did not have access to fruits and veggies.
3. In developing countries, people below the poverty line especially babies and the aged may exhibit signs of vitamin C deficiency. Infants fed on bottle milk may develop a deficiency but those fed on breast milk of adequately nourished mothers do not.
4. Chronic alcoholics and people who abuse drugs may also have a lack of vitamin C.

Symptoms and signs of vitamin C deficiency

Vitamin C is essential for the production of collagen which is a protein found in skin, bones and cartilage.

Mild deficiency leads to lethargy, fatigue, bone pain and shortness of breath. Skin may show easy bruising, poor wound healing and bleeding gums.

Scurvy causes muscular and joint pain, red spots on the skin, lack of weight and appetite and bleeding of gums which may cause teeth to fall out. Jaundice, swelling all over the body, convulsions and fever occur in the later stages. Fractures may occur due to deteriorating bone health and loss of cartilage found in the joints.

Diagnosis for vitamin C deficiency

The above symptoms and signs will lead the physician to suspect a lack of vitamin C.

Investigations for vitamin C deficiency

A blood test called serum ascorbic acid test is done and acid levels are requested. If bone or joint involvement is suspected, X -rays of those areas are asked for.

Treatment for vitamin C deficiency

A diet rich in foods containing vitamin C is advised. In people diagnosed with scurvy, oral or injectable vitamin C is prescribed.

Requirement of vitamin C

On an average, we need about 60 mg of vitamin C daily.

Photographs by sxc.hu

Written by Dr Nisreen Nakhoda, General Physician 

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Rise and shine sleepy head!

Waking up and getting out of the bed can be one of the most difficult tasks to do in the morning! Post dinner and after 8 hours of sleep, the body’s energy levels are low. Most of us need to eat or drink something in order to kick start our day. Invariably, the most preferred beverage is either tea or coffee.

That first cuppa

Tea and coffee contain caffeine, which is a stimulant for the central nervous system and leads to the production of adrenalin. Adrenalin increases the heart rate and oxygen uptake by the lungs that induce a sense of alertness and energy.  Sugar in tea or coffee provides the necessary calories to the body that has been burnt doing involuntary actions (respiration, digestion, beating of the heart etc.) during sleep. Also, it a good option to accompany your first cup of tea or coffee for the day with a rusk (suji toast) or low-fat biscuits. This will provide you with a booster till breakfast.

The importance of breakfast

Busy with the household chores or getting ready for work, most people tend to miss out on the most important meal of the day – breakfast. The meaning of breakfast lies within the word itself. Broken up, breakfast means ‘breaking the fast’. The body utilises most of the energy performing important body functions through the night. After waking up, the brain is slow and body is lethargic as it is devoid of energy. Therefore, in order to replenish the body with energy and build up stores of energy, eating a healthy breakfast is extremely important. A healthy breakfast helps you to stay energetic all through the day. Also, it is important to ensure that the breakfast is balanced in terms of carbohydrates, proteins, fats, vitamins and minerals.

Healthy breakfast options

Some healthy breakfast options that all of us can include in our diet are:

• Oats accompanied with a fruit, like banana, apple or papaya. Also include nuts like almonds or walnuts
• Add a banana along with few walnuts and almonds in your boring cornflakes or wheat flakes to make it sumptuous and healthy.
• Wheat bread along with egg whites (boiled, poached, omelette- your choice) and banana or mango shake.
• A fruit smoothie along with a grilled vegetable sandwich (made with wheat bread).
• Chapatti with a vegetable, along with a glass of lassi.
• Poha, upma or vermicelli (seviyan) with vegetables and a glass of milk.

Please note that each breakfast option has a food item that provides carbohydrates (oats, cornflakes, bread or chapatti), proteins (milk, egg white or curd), fats (in form of nuts, or oil), vitamins and minerals (from fruits or vegetables). It is important to ensure that carbohydrates are derived from complex source like oats, wheat bread or wheat chapatti. If not, then include fruits and vegetables in your breakfast. Presence of complex carbohydrates or fruits and vegetables in your breakfast would improve the fibre content of the breakfast. This fibre helps to release glucose slowly in the body, providing energy for a longer period of time, making you feel energetic and active for longer.

Mini-meals

Small, mini-meals at an interval of 2-3 hours help maintain optimal blood glucose levels. These act like a fuel for your body and brain to run optimally. It is important to note that glucose is the only source of energy or fuel for the brain. So during the day, if you find it difficult to concentrate, it is because your fuel tank (glucose level) is finishing and it needs to be replenished. In between meals, remember to snack on fruits, nuts like walnuts or almonds (5-6), roasted namkeen, multi-grain biscuits (1-2) lassi, nimbu paani or dhokla (steamed) to tide over the low glucose phase.

Remember, small mini, healthy meals at frequent intervals will keep you active all day.  Plus, it’s fun to snack, as long as you do it wisely!

Photographs by sxc.hu

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Foods to kick start your mornings! is a post from: mDhil

We look at energy drinks as a dose of extra fuel. These pick-me-up-for-energy drinks promise energy boost for a few hours. But the question remains, do these energy drinks do more harm than good? We answer!

Energy drinks – What are they?

Typically these energy drinks have some common ingredients like caffeine, taurine and vitamin B group.

Caffeine is most commonly found in energy drinks as it helps to keep you alert and awake.

Taurine is a type of amino acid which enhances the neurological functions.

Most of the vitamin B groups found in energy drinks enhance muscular, metabolic, nervous and other body functions.

Some possible pros of energy drinks

Pros of energy drinks are really limited and obvious. They are:

Energy boost in seconds: A sip of energy drink and you start feeling better, charged up. That is essentially the job of this drink. Energy drinks sharpen the alertness and help you to get through the day when your energy levels are low.

Extra power for workout: Though in the end it does not work out in the right way, energy drinks are there to help you to stretch your workouts and go an extra mile. Energy drinks can push your physical limit to extremes.

Easy to grab: Convenience is a big thing. Energy drinks are easy to grab and all you need to do is to gulp it down and you are done. It is an easy source for lots of energy.

Let’s have a look at the ‘cons’ list which seems to be longer!

Cons of energy drinks

Weighty issues might knock your door: The can might be light, but it can make you weigh a lot more than you can imagine. These drinks are often overloaded with sugar for that instant energy boost. This sugar can lead to obesity and hence several other chronic problems. Thus, an energy drink can be a gate-way for bigger problems.

Beware, it is addictive: Who knew these drinks can be addictive. One can very easily get used to the energy kick these drinks provide. Stopping them can also lead to withdrawal symptoms which may include headaches as well as mood swings.

Heart problems are on the way: Energy drink overdose can lead to heart problems including irregular heartbeats and increased blood pressure. Not only this, the worst case scenario is heart failure.

Psychological problems: In long run it increases nervousness, can give frequent jitters and can also cause insomnia.

Metabolism killer: It can cause severe metabolic harm. When you have energy drinks, you compel your body to encounter with a high amount of sugar, vitamins and other additives. In response to this, your body produces stress hormones to cope with this situation. Over a period of time this can be more detrimental than helpful

What you need to do

• Limit you intake
• Drink lots of water
• Do not drink energy drinks if you are pregnant or have cardiovascular issues
• Do not let children consume energy drinks
• Do not mix alcohol with energy drinks

So, now that you know pros and cons; it is for you to decide if you want to grab that energy drink next time!

Photograph by Creative commons

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Energy drinks- some pros and mostly cons is a post from: mDhil

Here’s what you should be eating

While there are some foods that we must all eat, men and women have different dietary requirements — met by different foods.

Men’s diet: The must eats

Blueberries

Blueberries have been linked to reduced risk of prostate cancer, owing to high levels of proanthocyanidins (a subtype of flavonoids). The benefits of blueberries does not end there, research also suggests that this fruit can reduce risk of heart disease, age-related memory loss and type-2 diabetes  — all of which – typically effect more men than women.

Brazil nuts

Snacking on nuts in general is good for the heart and skin. Brazil nuts, however, are particularly good for men as they have a high selenium content, which is known to enhance sperm health and mortality.

Selenium also helps reduce LDL or bad cholesterol and acts as mood enhancer.

Cabbage, broccoli and Brussels sprout

Cabbage, broccoli and Brussels sprout are some important veggies that every man must include in his diet. These veggies are known to contain cancer-fighting chemicals, which are known to cut risk of prostate and colorectal cancer in men.

So add them in plenty in your daily diet.

Tomatoes

This popular fruit has many benefits for men. Lycopene (a phytochemical) is known to lower cholesterol, cut risk of colorectal cancer and heart disease.

Studies show that men who regularly eat food rich in lycopene have lesser chances of developing prostate cancer.

Eggs

If you’re prone to hair loss, then look no further. Eggs, an excellent source of protein and biotin (vitamin B7) boosts hair growth. Additionally, egg yolks are a good source of iron, which research suggests helps alleviate hair loss caused by anaemia.

Pomegranate

Packed with antioxidants, vitamins and minerals, and studies show that eating pomegranate regularly can help lower cholesterol, a problem common to many men.

Many studies also suggest that drinking a glass of pomegranate juice daily ca slow down the progress of prostate cancer.

Garlic

Garlic’s heart health boosting properties are well known, it helps lower cholesterol, reducing chances of blockage. Further, research findings published in the Journal of National Cancer Institute suggests that regularly eating garlic and onions cuts risk of prostate cancer. So include them in your diet today.

Salmon

Salomon, a sea fish is a great source of omega-3 fatty acids, which can help treat the cause of many common health ailments in men. It not only helps reduce LDL or bad cholesterol, it also helps alleviate depression and cuts risk of prostate and colorectal cancer.

Whole grains

Whole grains pack in a host of vitamins, minerals and fibre – good for both men and women. However, it’s the B vitamins that particularly benefit men.

Vitamin B9 (folate) helps keep sperm healthy, vitamin B7 (biotin) helps reduce hair loss. Silica, also found in whole grains aids healthy hair growth.

Also check out our article Foods that can Boost your Mood

Photographs via sxc.hu

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Men’s diet: The must eats is a post from: mDhil