Nutrition Tip of the week!
Sushma Jaiswal
Health Benefits of Vitamin C
- Alleviation of Cardiovascular Disease and High Blood Pressure - Several studies support that consuming at least 500 mg a day of vitamin C can increase the amount blood vessels relax, or dilate, in a process known as vasodilation. This process is thought to help lower blood pressure, reducing risk of heart attack and other cardiovascular diseases.
- Increased Immune Function - Vitamin C has a reputation for boosting immune function and possibly preventing incidence of the common cold. Repeated studies have show this is not true for the general population and the effect of vitamin C reducing the incidence of cold is mostly seen in those with a vitamin C deficiency, and in athletes under intense physical strain.
- Increased Iron Absorption - Vitamin C increases iron absorption, however, this should be noted with care, as too much vitamin C can lead to iron toxicity in certain individuals.
People at Risk of a Vitamin C Deficiency
- Smokers and Passive Smokers - Studies show that smokers have lower levels of vitamin C in their blood than non-smokers, and this is thought to be due to increased oxidative stress. Similarly, those regularly exposed to passive smoke have lower levels of vitamin C in their blood. People in these groups are advised to consume more vitamin C, up to 35 mg (50%) more than non-smokers.
- Infants given boiled or evaporated milk - Boiling or evaporating milk destroys any vitamin C it provides leaving infants deficient. However, most infant formulas come already fortified with vitamin C, check nutrition facts of a specific product to be sure.
- People without varied diets - Vitamin C is found mainly in fresh fruits and vegetables. People who do not eat these foods or who do not vary their diet greatly are at risk of vitamin C deficiency.
- People with mal-absorption or chronic diseases - People with mal-absorption diseases, like cachexia, are at increased risk of vitamin C deficiency. Other high risk groups include those with cancer, end-stage renal disease (kidney failure), or chronic hemo-dialysis.
Healthy Food Tip - The Latest News About Spinach
We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, and bone problems at the same time. Spinach is easy to prepare and only takes a minute to cook. Sweet-tasting baby spinach is a great addition to salads.
What's New and Beneficial About Spinach
- Bright, vibrant-looking spinach leaves are not only more appealing to the eye but more nourishing as well. Recent research has shown that spinach leaves that look fully alive and vital have greater concentrations of vitamin C than spinach leaves that are pale in color. The study authors suggest that the greater supply of vitamin C helps protect all of the oxygen-sensitive phytonutrients in the spinach leaves and makes them looking vibrant and alive.
- Many people are concerned about the nutrient content of delicate vegetables (like baby spinach) when those vegetables are placed in clear plastic containers in grocery store display cases and continuously exposed to artificial lighting. One recent food study has shown that you don't need to worry about the overall status of antioxidants in baby spinach that has been stored and displayed in this way. In this scientific study, the overall nutrient richness of the baby spinach when exposed to constant light was actually higher than the overall nutrient richness of baby spinach leaves kept in total darkness. The period of time in the study was 9 days, and the spinach was kept at 39°F/4°C (a temperature on the lower end of the scale for most home refrigerators). These findings are good news for anyone purchasing baby spinach in "ready-to-eat" containers.
- One new category of health-supportive nutrients found in spinach is called "glycoglycerolipids." Glycoclycerolipids are the main fat-related molecules in the membranes of light-sensitive organs in most plants. They're indispensable for the process of photosynthesis carried out by plants. However, recent lab research in laboratory animals has shown that glycoglycerolipids from spinach can help protect the lining of the digestive tract from damageâ€"especially damage related to unwanted inflammation. You can expect to see more studies about this exciting new category of molecules in spinach and its potential health benefits.
- In a recent study on the relationship between risk of prostate cancer and vegetable intake - including the vegetables spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards, and kale - only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer. ("Aggressive prostate cancer" was defined as stage III or IV prostate cancer with a Gleason score of at least 7. Gleason scores are based on lab studies of prostate tissue and common tumor-related patterns.) The study authors did not speculate about specific substances in spinach that may have been involved in decreased prostate cancer risk. However, we know that certain unique anti-cancer carotenoids — called epoxyxanthophylls — are plentiful in spinach, even though they may not be as effectively absorbed as other carotenoids like beta-carotene and lutein. You can count on seeing future research on neoxanthin and violaxanthin — two anti-cancer epoxyxanthophylls that are found in plentiful amounts in the leaves of spinach.
WHFoods Recommendations
Foods belonging to the chenopod family — including spinach, chard, beets, and quinoa — continue to show an increasing number of health benefits not readily available from other food families. The special connection between their overall phytonutrients and our nervous system health (including our specialized nervous system organs like the eye) point to the chenopod family of foods as unique in their health value. While we have yet to see large-scale human studies that point to a recommended minimum intake level for foods from this botanical family, we have seen data on chenopod phytonutrients, and based on this data, we recommend that you include foods from the chenopod family in your diet 1-2 times per week. In the case of a leafy food like spinach, we recommend a serving size of at least 1/2 cup, and even more beneficial, at least one full cup.
Spinach is one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. We recommend boiling for just 1 minute to minimize loss of nutrients and flavor. For more on the Healthiest Way of Cooking Spinach, see the 1-Minute Spinach.
Health Benefits
Spinach provide numerous health benefits including:
- Anti-inflammatory benefits
- Antioxidant properties
- Bone health support
For more details on spinach's health benefits, see this section of our spinach write-up.
Nutritional Profile
Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene) and vitamin C. It is a very good source of digestion-supportive dietary fiber, muscle-building protein, energy-producing phosphorus, and the antioxidants copper, zinc and vitamin E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium.
While this mixture of conventional nutrients gives spinach a unique status in the antioxidant and anti-inflammatory department, it is the unusual mixture of phytonutrients in spinach that "seals the deal" in terms of its antioxidant and anti-inflammatory components. In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves.
Eat Greener: Eat more fruits & vegetables preferably with skin - at least 7-9 varieties in 5 colors according to WHO. Try to eat fruits & veggies for snacks & main meals. During hunger cramps instead of something sweet like a chocolate, take a fruit. The sugars in fruits are just as full of energy, but are healthier for your body. Eat organic if you can & be conscious of the flavors.
Supplement Your Health: Take a multi-vitamin every day. A good, basic multi-vitamin would be fine to take with a Nutritionist's approval and the boost to your health and energy should be noticeable to you right away.
Sushma Jaiswal
Sushma Jaiswal
Sushma Jaiswal
Sushma Jaiswal
Iron
recommend women between the ages of 19 and 50 consume 18 milligrams of iron per day.
The amount of iron absorbed decreases with increasing doses. For this reason, it is recommended that most people take their prescribed daily iron supplement in two or three equally spaced doses. Therapeutic doses of iron supplements from pharmaceutical companies, which are prescribed for iron deficiency anemia, may cause gastrointestinal side effects such as nausea, vomiting, constipation, diarrhea, dark colored stools, and/or abdominal distress. Apart from this, some iron capsules may be attracted by magnet. If so, then it is in the form of elemental iron & its absorb-ability is very less.
It is better to eat Oysters, Shrimp), liver, Beans and Pulses (White Beans, Lentils), spinach, brinjal, apples, pomengrates, squash and Pumpkin Seeds, Nuts (Cashew, Pine, Hazelnut, Peanut, Almond), Whole Grains, Fortified Cereals, and Bran
tip: If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.
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Sushma Jaiswal
Acidity
Acidity occurs when there is excess secretion of acids in the gastric glands of the stomach. When the secretion is more than usual, we feel, what is commonly known as heartburn, which is normally triggered off by consumption of spicy foods. Here are some home remedies to cure acidity...
- Excessive smoking and drinking will increase acidity, so cut down.
- Skip the aerated drinks as well as the caffeine. Opt for herbal tea instead.
- Have a glass of lukewarm water every day.
- Have your last meal at least two to three hours before you hit the sack.
- Keeping long intervals between meals is another cause for acidity. Have small but regular meals.
- Try to avoid pickles, spicy chutneys, vinegar, etc.
- Jaggery, lemon, banana, almonds & yogurt are all known to give you instant relief from acidity.
- Try chewing gum. The saliva generated helps move food through the esophagus, easing symptoms of heartburn.
- A simple preparation of lemon water with sugar can be sipped on an hour before lunch to reduce uneasiness.
- Have vegetables like drumsticks, beans, pumpkin, cabbage, carrot and spring onions.
- Include fruits like banana, watermelon & cucumber in your daily diet. Watermelon juice is great cure.
- Nariyal paani is known to soothe the system if you suffer from acidity.
There are 10 simple & effective simple things from the India kitchen to reduce the intensity of acidity.
ü Cloves work as instant relief from Gastritis. Chew two cloves & slightly bite them so that juices keep oozing out. Soon, the symptoms vanish.
ü Cumin seeds - a teaspoon - roasted, crushed coarsely: added to a glass of water & have it with every meal. It does wonders.
ü Jaggery can help a lot in treating heartburn & acidity. Allow a small lump to get dissolved in your mouth to get relief from acidity, but this remedy should not be tried by people having diabetes.
ü Raita prepared with curd + grated cucumber + coriander will aid in digestion & help eliminate acidity.
ü Basil leaves are popular for their medicinal properties. Chewing 5-6 basil leaves relieves acidity to a great extent. Also a blend of crushed basil leaves & dried leaves can be consumed with water or tea or simply be swallowed.
ü Butter-milk mixed with ¼ teaspoon of black pepper powder is the most simple & easy granny’s remedy to treat acidity.
ü Mint juice – freshly prepared or chew raw mint leaves after meals everyday to keep acidity & indigestion away.
ü Ginger aids in digestion & is considered as a cure-all herb as it helps in treating so many different kinds of conditions. Consume a little ginger about half an hour before each meal & feel the difference. Either powdered ginger in capsule forms or add the herb to your recipes.
ü Milk is a drink that consists of a large amount of calcium which helps in preventing build-up of stomach acid. So, drink a glass of milk after your meal to soothe your stomach after having a spicy meal.
ü Vanilla ice cream not just savors your sweet tooth but also helps combat gastritis. This is an easy, useful remedy to relieve acidity.
Sushma Jaiswal
Sushma Jaiswal
In today's fast life we know many facts but eat what is available and whenever the time allows us. We are having stress & hectic work schedules and not giving enough importance to the food. As a result these days - deficiency diseases are on rise - which if not dealt with - end in becoming big concerns. My this drive is to make readers aware of the reasons of health concerns and how to avoid or deal with them.
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Omega essential fatty acids are good for the brain & body
Omega 3 are essential fatty acids are anti – inflammatory nutrients which human body cannot produce but are surely needed by the body.
Inflammation is an immune mechanism of the body. It is a signal that immune cells are in action. Without inflammation there would be no immune response. The function of immune system is to destroy the enemy cells or the invaders. Once the immune system eliminates a threat then the body repairs the damaged cells around already killed enemy cells
A regular fish-oil habit reduces “oxidative stress”, damaging free radicals formed in the body by 15 per cent.
The Nervous system, brain (for memory & mental sharpness) and the eyes utilize Docosa – Hexaenoic Acid (DHA). Omega-3s pamper brain cells by lowering the strangling of beta amyloids in bloodstream which is responsible for Alzheimer’s disease!
Omega-3s delivers extra protection from the health risks that pile on from smoking and excess body fat. Fish oil reduces the stiffness of a smoker’s arteries (that contributes to heart attack & stroke risk). Eicosa – Pentaenoic Acid (EPA) are mainly utilized for the cardiovascular system.
Deficiency: Its deficiency is associated with immunity problems like frequent Cold & Cough, Sinus, Asthma, Stress, Smoking, Depression, Sleeping disorders, Attention Deficit Disorder (ADD), Memory related concerns like forgetfulness, Alzheimer’s, Parkinson’s, Cholesterol, Heart, Diabetes, Arthritis, Osteoporosis, Multiple Sclerosis, Thyroid, Prostate Health, Premature Aging etc almost in all the concerns.
Recommended daily allowance (RDA) of Omega 3 essential fatty acids is 1.1 to 1.6 gm per day. If it is not taken in diet regularly, then it affects our health. An average Indian diet is deficient in Omega 3s.
A daily dose of omega-3s turns off pro-inflammatory genes embedded in fat cells, while giving your body the building blocks it needs to produce more inflammation-cooling compounds.
Taking omega-3 fatty acid supplements daily keeps the protective “caps” on for longer periods.
Feast on omega-3-rich food. Only two types of fish — salmon and wild trout —are good sources of omega-3s. Among Vegetarian resources walnuts, flax seeds, mustard seeds, straw berries etc could be considered, however they need to be taken in fairly good amount as they have ALA (Alpha-Linolenic Acid) which needs to be converted to DHA & EPA.
