Medicinal values of ash gourd
Being grown on creepers, ash gourd, popularly known in India as petha, has the highest prana or life force that helps in making meditation practice more effective, says Jyoti Gupta
Ash gourd, also known as Petha , is generally cultivated for its nourishing and medicinal values. Its mineral and vitamin contents are calcium, phosphorus, iron, thiamine, riboflavin, niacin and vitamin C. Its green in colour from outside and white inside. The pethais generally used for making sweets, preparing sambarand other curries in South India. Pethajuice is highly recommended for maintaining general good health and in curing many diseases.
Method:
Pethajuice can be prepared by crushing the pieces (without the seeds but with the peel intact) in the mixer-grinder . The pulp can then be wrapped in a fabric and the juice can be squeezed with the help of your hand. One should drink it daily in the morning in an empty stomach. The juice should be taken fresh and in small sips instead of gulping it down so that the saliva mixes with the juice. Some quantity of water can be added to facilitate smooth extraction of juice in the grinder.
Benefits:
Being extremely low in calories, the ashgourd is used to treat obesity as it promotes metabolism and prevents sugar from converting into fat
It is highly antacid and alkaline. It maintains the PH ratio in our system for the illeffects of excessive acidity created in our stomach because of lot of intake of acidic things like soft drinks, fried and denatured food
It helps in removing constipation and tones up the general digestive system
Cough, common cold, fever, influenza, bronchitis, sinusitis can be controlled without any side effects
Any kind of severe and chronic asthma can be cured with the regular usage of this wonderful vegetable
It can also cure mouth cancer and protect the life of teeth and gums when a mouth gargle of the juice is done regularly
It is also an effective cure for Pyorrhea ie bleeding of gums.
Being grown on creepers, it has the highest prana or life force which helps in making our meditation practice more effective
Monday, July 27, 2009
Sunday, July 19, 2009
A DIET FOR HEALTHY BONES
Nourish your bones!
Maintaining your bones with diet and excercise keeps you fit for longer!
Did you know that 90 per cent of the calcium in a human body is stored in our bones and teeth Calcium is an extremely important mineral as it helps in the development of a healthy body structure/ skeleton early in life. It minimises weakening of bones as one ages. A balanced and nutritious diet, rich in calcium and vitamin D, helps in absorbing calcium and is a must for maintaining healthy bones.
INSUFFICIENT DIETARY CALCIUM CAN BE HARMFUL I
It results in greater demineralisation which leads to further reduction of calcium from the bones. A calciumrich diet also helps in maintaining proper blood pressure, heart beat and nervous system. Research has also revealed that there is a positive correlation between calcium intake and the incidence of premenstrual syndrome. This mineral plays a vital role in controlling osteoporosis, a condition in which deficiency of calcium leads to weak and fragile bones, further increasing the incidence of fractures in elderly people. Excess weight, obesity also tends to worsen this condition.
CALCIUM IS RECOMMENDED FOR EVERYONE I
Including pregnant or breastfeeding women, who should include the specified quantity of calcium in their diets: Infants 300 mg Children 600-800 mg Adults 1000 mg Pregnant women 1300 mg L a c t a t i n g mothers 1300 mg Post-menopausal women 1200 mg
SOME FOODS THAT ARE A RICH SOURCE OF CALCIUM ARE I
Cheese, tofu, yoghurt, calcium fortified soy drink, orange juice, canned sardine and also fresh fish. Soy products are highly recommended for postmenopausal women as they help in building strong bones. Chinese cabbage, turnips, mustard greens, dried figs, soy nuts should also be included in regular diet. Avoid excessive intake of animal protein, as it obstructs the absorption of calcium.
VITAMIN D IS IMPORTANT FOR HEALTHY BONES I
It helps in calcium absorption. An hour of direct sunlight everyday is ideal for the human body. Fish oils and eggs are also a rich source of vitamin D and should be included in the daily diet. Excessive alcohol should be avoided as it reduces the ability of the bones to absorb vitamins and calcium. Regular exercise in any form, running, skipping, aerobics, tennis, weight training and brisk walking is a must for healthy bones. (
Jyoti Arora, team leader nutrition & dietitics, Artemis Health Institute, Gurgaon
Maintaining your bones with diet and excercise keeps you fit for longer!
Did you know that 90 per cent of the calcium in a human body is stored in our bones and teeth Calcium is an extremely important mineral as it helps in the development of a healthy body structure/ skeleton early in life. It minimises weakening of bones as one ages. A balanced and nutritious diet, rich in calcium and vitamin D, helps in absorbing calcium and is a must for maintaining healthy bones.
INSUFFICIENT DIETARY CALCIUM CAN BE HARMFUL I
It results in greater demineralisation which leads to further reduction of calcium from the bones. A calciumrich diet also helps in maintaining proper blood pressure, heart beat and nervous system. Research has also revealed that there is a positive correlation between calcium intake and the incidence of premenstrual syndrome. This mineral plays a vital role in controlling osteoporosis, a condition in which deficiency of calcium leads to weak and fragile bones, further increasing the incidence of fractures in elderly people. Excess weight, obesity also tends to worsen this condition.
CALCIUM IS RECOMMENDED FOR EVERYONE I
Including pregnant or breastfeeding women, who should include the specified quantity of calcium in their diets: Infants 300 mg Children 600-800 mg Adults 1000 mg Pregnant women 1300 mg L a c t a t i n g mothers 1300 mg Post-menopausal women 1200 mg
SOME FOODS THAT ARE A RICH SOURCE OF CALCIUM ARE I
Cheese, tofu, yoghurt, calcium fortified soy drink, orange juice, canned sardine and also fresh fish. Soy products are highly recommended for postmenopausal women as they help in building strong bones. Chinese cabbage, turnips, mustard greens, dried figs, soy nuts should also be included in regular diet. Avoid excessive intake of animal protein, as it obstructs the absorption of calcium.
VITAMIN D IS IMPORTANT FOR HEALTHY BONES I
It helps in calcium absorption. An hour of direct sunlight everyday is ideal for the human body. Fish oils and eggs are also a rich source of vitamin D and should be included in the daily diet. Excessive alcohol should be avoided as it reduces the ability of the bones to absorb vitamins and calcium. Regular exercise in any form, running, skipping, aerobics, tennis, weight training and brisk walking is a must for healthy bones. (
Jyoti Arora, team leader nutrition & dietitics, Artemis Health Institute, Gurgaon
Sunday, July 12, 2009
Papaya for health
Papaya for health
Papaya was called fruit of the angels by Conquistadors because of its heavenly taste. Papaya can be eaten for its digestive and hearthealth properties. It is an amazingly rich source of proteolytic enzymes. Externally , it is used in anti-ageing products and both the skin and pulp are valuable as healing agents. After a course of antibiotic therapy , papaya juice is supposed to help return the intestinal bacteria count to normal. It is especially rich in vitamin C and carotene. TNN
Papaya was called fruit of the angels by Conquistadors because of its heavenly taste. Papaya can be eaten for its digestive and hearthealth properties. It is an amazingly rich source of proteolytic enzymes. Externally , it is used in anti-ageing products and both the skin and pulp are valuable as healing agents. After a course of antibiotic therapy , papaya juice is supposed to help return the intestinal bacteria count to normal. It is especially rich in vitamin C and carotene. TNN
Saturday, July 11, 2009
G FOR GINGER, G FOR GOODNESS
G FOR GINGER, G FOR GOODNESS
Ginger might be indispensable to a lot of Indian cooking but are we passionate enough about it
Vikram Doctor
NOW THAT THE MONSOONS
are, however fitfully, setting in across most of the country, the season of fevers, colds and gastric problems is on us. Some people take shots or pills for this, some take medicated salts, some boil up jadi-buti in bitter beverages, but personally I go to Tambhe Arogya Bhavan, a small eating place near Dadar Station in Mumbai and stock up on their alepak.
Tambhes version of this Maharashtrian ginger fudge is not particularly different from whats available in the few other shops that stock it. Alepak consists of not particularly prepossessing looking greenish grey slabs divided into small blocks. The advantage of buying it at Tambhes is that it is one place that always stocks Tinas Ginger-Lemon , a pungent soft drink only made in Mumbai, and only sold in a few places in the city. Buying alepak is an excuse to stop for a plate of Tambhes excellent kothimbir vadi, delicious squares of besan cooked with coriander leaves, washed down with Ginger-Lemon .
Then after that as I walk to Dadar station I unwrap a packet of alepak and put a block in my mouth. At first I only taste the sugar, but then as the block begins to crumble, the full heat of the fresh ginger is unleashed, searing my palate and throat with a surge of raw power , before the sugar and coconut in the alepak manage to bring it back in check. Between Ginger-Lemon and alepak Im so glowing with ginger goodness that no monsoon bug will dare come near. Its not surprise that ginger has always been hugely valued in countries where its cold and wet more often than just seasonally. We value ginger in India, of course, growing more of it than anyone else and consuming much of this, both green (adrak) and dry (sunth), as an indispensable ingredient in our cooking. Its interesting how different the effects of ginger can be when used at different points in the cooking of a dish. Fried with garlic at the start, it gives the warm savoury base essential to many North Indian dishes, while used near the end, it brightens a dish with fresh-tasting , citrusaccented , spicy heat. Yet being indispensable is not the same thing as idolising it, as Europeans have done, ever since Roman times. They found the pungency of ginger irresistible, strong, yet different from the dry heat of pepper. Gingers heat starts slow, but then builds up strongly, before fading to leave an almost sweet taste. This difference, and the fact that it was physically unlike other spices, larger and sometimes even moist, because it lasted better in transport, gave it special value in the medieval medical theory of humours.
Like Ayurveda, this gave the body different physical humours or states, which could be altered by eating certain foods. As a heating spice, like pepper, ginger was good for raising the amorous ability of the body, but because, unusually for a spice, it was also moist, it was considered good for increasing the moist secretions of sperm it both stimulated and was productive. Whatever the truth of this, ginger unquestionably has many medical benefits. It is particularly good for combating nausea, and Chinese sailors carried pots of growing ginger onboard for sea-sickness , while ironically perhaps, given its sperm producing reputation, its often recommended to pregnant women to deal with morning sickness.
Gingers origin is probably in the great biodiversity hub of Eastern India to South-east Asia, but it spread easily across India and grew well in Kerala. Along with pepper, it was one of the mainstays of the spice trade from there, particularly popular in the West because, apart from its unique taste, it was a bit cheaper than other spices. Ginger requires little effort to grow, yields more by weight and due to chemical changes while processing, it is even stronger dried than fresh.
Western chefs soon found it indispensable, as Elizabeth David notes in her book Spices, Salt and Aromatics in the English Kitchen: By the fifteenth century the popularity of ginger must have been tremendous, at least if one is to believe the cookery books. Nearly every recipe called for copious amounts of ginger, and while this applied to the kitchens of the rich, a parallel trade in ginger flavoured sweets and beverages made it available for even the poor. Ginger was candied, put in beer and baked in cakes. David says it was customary to sprinkle ginger power on melons, which is a nice idea for firing up their occasional insipidity.
During the Raj the British brought some of this ginger passion back to the land from which the spice came. Mumbais Ginger-Lemon is probably one descendent , as is the Ginger Ale proffered at Parsi weddings , which is too medicinally strong for me to take. At Auroville you can buy excellent ginger syrup, somehow more delicate, yet fiery, than any other Ive tried. Koreans, those lovers of strong flavours, have an excellent drink made of ginger preserved in honey, which used to be sold at Barista both as cups for immediate consumption, or jars to take home; sadly, they seem to have stopped this.
Yazdani Bakery, where I buy my bread, advertises its Fiery Ginger Biscuit, and the newly set up and cute little Kala Ghoda Caf has an excellent sticky ginger cake. The problem with making this at home is that it needs either molasses or golden syrup which are both strangely hard to get in India. There are several branded ginger flavoured sweets in the market, but I find their taste too harsh and artificial. This is why alepak is the form of ginger I most favour. Similar ginger sweets are made elsewhere, but Ive never found anything to match Maharashtrian alepak in its combination of melt in the mouth texture, sweetness and ginger heat. With the sadly limited rains this year I havent yet felt sick, but I still have a pack of alepak in my bag, ready just in case.
Ginger might be indispensable to a lot of Indian cooking but are we passionate enough about it
Vikram Doctor
NOW THAT THE MONSOONS
are, however fitfully, setting in across most of the country, the season of fevers, colds and gastric problems is on us. Some people take shots or pills for this, some take medicated salts, some boil up jadi-buti in bitter beverages, but personally I go to Tambhe Arogya Bhavan, a small eating place near Dadar Station in Mumbai and stock up on their alepak.
Tambhes version of this Maharashtrian ginger fudge is not particularly different from whats available in the few other shops that stock it. Alepak consists of not particularly prepossessing looking greenish grey slabs divided into small blocks. The advantage of buying it at Tambhes is that it is one place that always stocks Tinas Ginger-Lemon , a pungent soft drink only made in Mumbai, and only sold in a few places in the city. Buying alepak is an excuse to stop for a plate of Tambhes excellent kothimbir vadi, delicious squares of besan cooked with coriander leaves, washed down with Ginger-Lemon .
Then after that as I walk to Dadar station I unwrap a packet of alepak and put a block in my mouth. At first I only taste the sugar, but then as the block begins to crumble, the full heat of the fresh ginger is unleashed, searing my palate and throat with a surge of raw power , before the sugar and coconut in the alepak manage to bring it back in check. Between Ginger-Lemon and alepak Im so glowing with ginger goodness that no monsoon bug will dare come near. Its not surprise that ginger has always been hugely valued in countries where its cold and wet more often than just seasonally. We value ginger in India, of course, growing more of it than anyone else and consuming much of this, both green (adrak) and dry (sunth), as an indispensable ingredient in our cooking. Its interesting how different the effects of ginger can be when used at different points in the cooking of a dish. Fried with garlic at the start, it gives the warm savoury base essential to many North Indian dishes, while used near the end, it brightens a dish with fresh-tasting , citrusaccented , spicy heat. Yet being indispensable is not the same thing as idolising it, as Europeans have done, ever since Roman times. They found the pungency of ginger irresistible, strong, yet different from the dry heat of pepper. Gingers heat starts slow, but then builds up strongly, before fading to leave an almost sweet taste. This difference, and the fact that it was physically unlike other spices, larger and sometimes even moist, because it lasted better in transport, gave it special value in the medieval medical theory of humours.
Like Ayurveda, this gave the body different physical humours or states, which could be altered by eating certain foods. As a heating spice, like pepper, ginger was good for raising the amorous ability of the body, but because, unusually for a spice, it was also moist, it was considered good for increasing the moist secretions of sperm it both stimulated and was productive. Whatever the truth of this, ginger unquestionably has many medical benefits. It is particularly good for combating nausea, and Chinese sailors carried pots of growing ginger onboard for sea-sickness , while ironically perhaps, given its sperm producing reputation, its often recommended to pregnant women to deal with morning sickness.
Gingers origin is probably in the great biodiversity hub of Eastern India to South-east Asia, but it spread easily across India and grew well in Kerala. Along with pepper, it was one of the mainstays of the spice trade from there, particularly popular in the West because, apart from its unique taste, it was a bit cheaper than other spices. Ginger requires little effort to grow, yields more by weight and due to chemical changes while processing, it is even stronger dried than fresh.
Western chefs soon found it indispensable, as Elizabeth David notes in her book Spices, Salt and Aromatics in the English Kitchen: By the fifteenth century the popularity of ginger must have been tremendous, at least if one is to believe the cookery books. Nearly every recipe called for copious amounts of ginger, and while this applied to the kitchens of the rich, a parallel trade in ginger flavoured sweets and beverages made it available for even the poor. Ginger was candied, put in beer and baked in cakes. David says it was customary to sprinkle ginger power on melons, which is a nice idea for firing up their occasional insipidity.
During the Raj the British brought some of this ginger passion back to the land from which the spice came. Mumbais Ginger-Lemon is probably one descendent , as is the Ginger Ale proffered at Parsi weddings , which is too medicinally strong for me to take. At Auroville you can buy excellent ginger syrup, somehow more delicate, yet fiery, than any other Ive tried. Koreans, those lovers of strong flavours, have an excellent drink made of ginger preserved in honey, which used to be sold at Barista both as cups for immediate consumption, or jars to take home; sadly, they seem to have stopped this.
Yazdani Bakery, where I buy my bread, advertises its Fiery Ginger Biscuit, and the newly set up and cute little Kala Ghoda Caf has an excellent sticky ginger cake. The problem with making this at home is that it needs either molasses or golden syrup which are both strangely hard to get in India. There are several branded ginger flavoured sweets in the market, but I find their taste too harsh and artificial. This is why alepak is the form of ginger I most favour. Similar ginger sweets are made elsewhere, but Ive never found anything to match Maharashtrian alepak in its combination of melt in the mouth texture, sweetness and ginger heat. With the sadly limited rains this year I havent yet felt sick, but I still have a pack of alepak in my bag, ready just in case.
Friday, July 10, 2009
SAUNF
FIDA ON FENNEL
A lot of stuff in your kitchen can
I do more than you imagine... Consider fennel or saunf. Its not just an aromatic after-dinner chew... It can also keep many health troubles at bay!
Saunf is quite a sought-after herb, especially to sweeten your mouth after a lavish meal. Or to counter the odour of the ciggies you huffed and puffed at! But you know what, this humble herb does a lot more than just sweeten your mouth. It also aids in digestion and acts as a blood purifier. Rich in vitamin C and essential minerals such as calcium, sodium, phosphorus, iron and potassium, it is strongly recommended in the Unani system of medicine. A very effective remedy for stomach ailments such as cramps, pain and gastric disorders, saunf also strengthens your memory and eyesight, cures coughs and checks cholesterol levels. Eating a spoonful of saunf after about 30 minutes of a meal keeps a tab on your cholesterol level. A mixture of equal parts of dry roasted and raw saunf taken after a meal boosts the digestive process and makes you feel light. Also, if you boil 1 tsp saunf in 2 cups of water and take this decoction 23 times a day, your digestive tract will feel great and any cough that you have will vanish too! Saunf leaves help you get rid of respiratory troubles like asthma and bronchitis. Eating saunf with figs is also a good medicine for cough and bronchitis. Having saunf with jaggery regulates menstruation. Saunf is great for treating colic in kids. Boil 1 tsp of saunf in a cup of water. Let it steep for 20 minutes. Strain and cool. Give 1 tsp of this decoction to the colicky kid, every 30 minutes. Hello, happy babies! Mix 10 gm saunf powder with equal amount of sugar. Eat to reduce burning sensation in feet/hands. Chewing saunf after meals also helps counter foul breath.
A lot of stuff in your kitchen can
I do more than you imagine... Consider fennel or saunf. Its not just an aromatic after-dinner chew... It can also keep many health troubles at bay!
Saunf is quite a sought-after herb, especially to sweeten your mouth after a lavish meal. Or to counter the odour of the ciggies you huffed and puffed at! But you know what, this humble herb does a lot more than just sweeten your mouth. It also aids in digestion and acts as a blood purifier. Rich in vitamin C and essential minerals such as calcium, sodium, phosphorus, iron and potassium, it is strongly recommended in the Unani system of medicine. A very effective remedy for stomach ailments such as cramps, pain and gastric disorders, saunf also strengthens your memory and eyesight, cures coughs and checks cholesterol levels. Eating a spoonful of saunf after about 30 minutes of a meal keeps a tab on your cholesterol level. A mixture of equal parts of dry roasted and raw saunf taken after a meal boosts the digestive process and makes you feel light. Also, if you boil 1 tsp saunf in 2 cups of water and take this decoction 23 times a day, your digestive tract will feel great and any cough that you have will vanish too! Saunf leaves help you get rid of respiratory troubles like asthma and bronchitis. Eating saunf with figs is also a good medicine for cough and bronchitis. Having saunf with jaggery regulates menstruation. Saunf is great for treating colic in kids. Boil 1 tsp of saunf in a cup of water. Let it steep for 20 minutes. Strain and cool. Give 1 tsp of this decoction to the colicky kid, every 30 minutes. Hello, happy babies! Mix 10 gm saunf powder with equal amount of sugar. Eat to reduce burning sensation in feet/hands. Chewing saunf after meals also helps counter foul breath.
Sunday, June 28, 2009
Bulls are running away with our food
Bulls are running away with our food
Nidhi Nath Srinivas
FOOD will get more expensive in the coming weeks. One reason is the tense monsoon situation , which is making trade volatile because no one knows where things are going. Two, Raksha Bandhan, Janamashtami and Ganesh Chaturthi are in August itself, a month before schedule. Id and Navratri follow in September.
Festivals mean higher demand for cooking oil, rice, sugar, besan, maida, dry fruits, milk and spices. Can India cope That is the question bulls are punting on. And what does it mean for your wallet I did a bit of crystal ball gazing to help you get a fix.
COOKING OIL:
Prices will go up by at least Rs 2/kg in August to cope with festival demand. MRP, which is what you and I pay, will rise proportionately too. This figure is valid only if the monsoon eventually turns out to be okay; and the government does not impose customs duty on imported crude palm oil in a moment of madness. If the monsoon fails, and the rain-fed soya and groundnut crops get decimated, India would become even more dependent on imports . The only limit would be the Indian consumers ability to pay for it. Expect to pay at least Rs 55/kg.
SUGAR:
We are reeling under a short supply . Yet prices havent risen as much as TV channels would have you believe when they discuss sugar equity stocks because of the governments decision to clear out local godowns before importing. Now these godowns are virtually empty. As Indias new crushing season starts only by October, imports will have to gain pace. But international prices are much higher than Indian prices. So Indian prices will have to rise too for importers to get into action. The rule of thumb: you will pay the international price of raw sugar plus Rs 3/kg for processing and transportation . If you use Equal, this may not bother you now. But think of cola, chocolate, ice cream, biscuit and bread companies. They will make you pay. Eventually.
MAIDA:
Maida will remain affordable, thanks to abundant wheat. Demand for maida rises in July when school tiffins again get stuffed with bread, noodles, and biscuits. But this year plenty of wheat and competition will keep things in check, festivals or not. Maida is selling now for around Rs 13/kg. Expect it to be at Rs 14.50/kg in August.
CHANA AND BESAN:
They are affordable but wont stay that way. India needs to import chickpeas and the world market is rising . So, local prices would have to keep pace too. Expect besan to become more expensive between July-end and Diwali. That means higher cost for halwais and namkeen makers.
RICE:
Like me, if you love the finer varietiesbasmati , ponni, sona masuri, you must already be paying through your nose for them. Alas, things wont get any better. This is not because of the rains, by the way. Instead blame it on the governments hugely successful procurement programme. The MSP for basic varieties of rice is now so attractive that farmers prefer them over superior varieties bought exclusively by traders and rice mills. Lower production of the finer varieties means higher prices for you, me and NRIs who cant bear to eat any other kind.
PULSES:
Pulses are hardy crops and can make do with very little water and inputs. So unless there is a drastic failure of rains across entire western and central India even after July 15 (highly unlikely), prices wont be astronomical . Even so, urad, moong and tur will become at least 10% more expensive in August to bring India at par with world prices and accelerate imports. Expect to pay not less than Rs 50/kg for tur to your grocer, if he is an honest fellow.
MILK:
This one is a no-brainer . Poor rains have left cows and buffaloes with little to eat. There is hardly any fresh green grass, so vital for optimum milk production. Fodder crops are also affected. In major milk producer Gujarat , fodder is 25% more expensive. That has forced dairies like Amul to pay farmers 20% more for milk. Ghee is already 40% more expensive than last June. But I cant see a respite. Ditto for paneer and khoya.
DRY FRUITS AND CONDIMENTS:
Cashews are expensive because the world has produced less this year and we import 6 lakh t from Africa every year as desi cashew meets just half of total Indian demand. So, international prices play a hefty role. Cardamoms are significantly more expensive because poor rains have hit local crop. Cloves could touch an amazing Rs 400/kg here because major exporter Brazil has a smaller crop. Thank god a little of all this stuff goes a long way.
MEAT AND EGGS:
An egg now costs Rs 3 because poultry farms are producing less. At the same time, Gulf countries such as Oman have lifted a ban on Indian egg and live chicken . This means a lot of eggs will get converted to powder for export. Chicken and buffalo meat are expensive because animal feed is soaring.
In short, carbs, proteins, fats and sugar are all set to become costlier. At a time when most of those deep discount grocery chains have shut shop and left your neighbourhood. Poor rains will be only part of the problem. A far bigger reason will be the rise in international prices to which we are now inextricably linked. Rising incomes and population, coupled with stagnant farm yields, have left India increasingly dependent on foreign farmers to supply it with food. It is a reality from which there is no escape as the demand genie is unlikely to go back into the bottle. A good monsoon only affects the degree of our dependence . The bulls know this.
Nidhi.srinivas@timesgroup .com
Nidhi Nath Srinivas
FOOD will get more expensive in the coming weeks. One reason is the tense monsoon situation , which is making trade volatile because no one knows where things are going. Two, Raksha Bandhan, Janamashtami and Ganesh Chaturthi are in August itself, a month before schedule. Id and Navratri follow in September.
Festivals mean higher demand for cooking oil, rice, sugar, besan, maida, dry fruits, milk and spices. Can India cope That is the question bulls are punting on. And what does it mean for your wallet I did a bit of crystal ball gazing to help you get a fix.
COOKING OIL:
Prices will go up by at least Rs 2/kg in August to cope with festival demand. MRP, which is what you and I pay, will rise proportionately too. This figure is valid only if the monsoon eventually turns out to be okay; and the government does not impose customs duty on imported crude palm oil in a moment of madness. If the monsoon fails, and the rain-fed soya and groundnut crops get decimated, India would become even more dependent on imports . The only limit would be the Indian consumers ability to pay for it. Expect to pay at least Rs 55/kg.
SUGAR:
We are reeling under a short supply . Yet prices havent risen as much as TV channels would have you believe when they discuss sugar equity stocks because of the governments decision to clear out local godowns before importing. Now these godowns are virtually empty. As Indias new crushing season starts only by October, imports will have to gain pace. But international prices are much higher than Indian prices. So Indian prices will have to rise too for importers to get into action. The rule of thumb: you will pay the international price of raw sugar plus Rs 3/kg for processing and transportation . If you use Equal, this may not bother you now. But think of cola, chocolate, ice cream, biscuit and bread companies. They will make you pay. Eventually.
MAIDA:
Maida will remain affordable, thanks to abundant wheat. Demand for maida rises in July when school tiffins again get stuffed with bread, noodles, and biscuits. But this year plenty of wheat and competition will keep things in check, festivals or not. Maida is selling now for around Rs 13/kg. Expect it to be at Rs 14.50/kg in August.
CHANA AND BESAN:
They are affordable but wont stay that way. India needs to import chickpeas and the world market is rising . So, local prices would have to keep pace too. Expect besan to become more expensive between July-end and Diwali. That means higher cost for halwais and namkeen makers.
RICE:
Like me, if you love the finer varietiesbasmati , ponni, sona masuri, you must already be paying through your nose for them. Alas, things wont get any better. This is not because of the rains, by the way. Instead blame it on the governments hugely successful procurement programme. The MSP for basic varieties of rice is now so attractive that farmers prefer them over superior varieties bought exclusively by traders and rice mills. Lower production of the finer varieties means higher prices for you, me and NRIs who cant bear to eat any other kind.
PULSES:
Pulses are hardy crops and can make do with very little water and inputs. So unless there is a drastic failure of rains across entire western and central India even after July 15 (highly unlikely), prices wont be astronomical . Even so, urad, moong and tur will become at least 10% more expensive in August to bring India at par with world prices and accelerate imports. Expect to pay not less than Rs 50/kg for tur to your grocer, if he is an honest fellow.
MILK:
This one is a no-brainer . Poor rains have left cows and buffaloes with little to eat. There is hardly any fresh green grass, so vital for optimum milk production. Fodder crops are also affected. In major milk producer Gujarat , fodder is 25% more expensive. That has forced dairies like Amul to pay farmers 20% more for milk. Ghee is already 40% more expensive than last June. But I cant see a respite. Ditto for paneer and khoya.
DRY FRUITS AND CONDIMENTS:
Cashews are expensive because the world has produced less this year and we import 6 lakh t from Africa every year as desi cashew meets just half of total Indian demand. So, international prices play a hefty role. Cardamoms are significantly more expensive because poor rains have hit local crop. Cloves could touch an amazing Rs 400/kg here because major exporter Brazil has a smaller crop. Thank god a little of all this stuff goes a long way.
MEAT AND EGGS:
An egg now costs Rs 3 because poultry farms are producing less. At the same time, Gulf countries such as Oman have lifted a ban on Indian egg and live chicken . This means a lot of eggs will get converted to powder for export. Chicken and buffalo meat are expensive because animal feed is soaring.
In short, carbs, proteins, fats and sugar are all set to become costlier. At a time when most of those deep discount grocery chains have shut shop and left your neighbourhood. Poor rains will be only part of the problem. A far bigger reason will be the rise in international prices to which we are now inextricably linked. Rising incomes and population, coupled with stagnant farm yields, have left India increasingly dependent on foreign farmers to supply it with food. It is a reality from which there is no escape as the demand genie is unlikely to go back into the bottle. A good monsoon only affects the degree of our dependence . The bulls know this.
Nidhi.srinivas@timesgroup .com
Know your fruit
Know your fruit
Different fruits are rich in vitamins, minerals and fibre. Take your pick
APPLE l
Key nutrients:Vitamin C, iron, potassium, sodium, phosphorus, calcium, sulphur.
BENEFITS l
Apples detoxify, help intestinal infections and acidity.
BANANA l
Key nutrients: Potassium, folate, sodium, chlorine, iron, glucose, amino acids.
BENEFITS l
Bananas detoxify; treat constipation, ulcers, enhance immune system.
ORANGE l
Key nutrients:Vitamin C, folate, potassium, sodium, citric acid, iron, manganese, calcium .
BENEFITS l
Orange improves weak digestion, immunity.
PAPAYA l
Key nutrients : Vitamins A, E, silicon, potassium, calcium, copper, folate, fructose.
BENEFITS l
Papaya improves digestion , rids intestinal worms, eases inflammation and constipation .
WATERMELON l
Key nutrients: Phosphorus, potassium, sodium, calcium, iron, sucrose, vitamins B and E.
BENEFITS l
Watermelon is a diuretic, helps weight loss, treats kidney and urinary tract problems.
PINEAPPLE l
Key nutrients: Vitamin B, C and E, phosphorus, potassium, iron, folate, sucrose.
BENEFITS l
Pineapple is a diuretic , detoxifies, purifies blood, prevents blood clots and increases circulation.
POMEGRANATE l
Key nutrients: Calcium, phosphorus, iron, sodium, vitamin C
BENEFITS l
Pomegranate aids digestion , destroys intenstinal worms.
GRAPE l
Key nutrients: Iron, potassium , phosphorus, glucose, salicylates, vitamin B and E.
BENEFITS l
Grapes are a good source of energy.They purify the blood (useful for anemia, liver malfunctions such as hepatitis and jaundice).
GRAPEFRUIT l
Key nutrients: Potassium, folate, iron, amino acids, zinc, vitamin B and C.
BENEFITS l
Grapefruit protects arteries , aids digestion, and boosts the immune system. (
Different fruits are rich in vitamins, minerals and fibre. Take your pick
APPLE l
Key nutrients:Vitamin C, iron, potassium, sodium, phosphorus, calcium, sulphur.
BENEFITS l
Apples detoxify, help intestinal infections and acidity.
BANANA l
Key nutrients: Potassium, folate, sodium, chlorine, iron, glucose, amino acids.
BENEFITS l
Bananas detoxify; treat constipation, ulcers, enhance immune system.
ORANGE l
Key nutrients:Vitamin C, folate, potassium, sodium, citric acid, iron, manganese, calcium .
BENEFITS l
Orange improves weak digestion, immunity.
PAPAYA l
Key nutrients : Vitamins A, E, silicon, potassium, calcium, copper, folate, fructose.
BENEFITS l
Papaya improves digestion , rids intestinal worms, eases inflammation and constipation .
WATERMELON l
Key nutrients: Phosphorus, potassium, sodium, calcium, iron, sucrose, vitamins B and E.
BENEFITS l
Watermelon is a diuretic, helps weight loss, treats kidney and urinary tract problems.
PINEAPPLE l
Key nutrients: Vitamin B, C and E, phosphorus, potassium, iron, folate, sucrose.
BENEFITS l
Pineapple is a diuretic , detoxifies, purifies blood, prevents blood clots and increases circulation.
POMEGRANATE l
Key nutrients: Calcium, phosphorus, iron, sodium, vitamin C
BENEFITS l
Pomegranate aids digestion , destroys intenstinal worms.
GRAPE l
Key nutrients: Iron, potassium , phosphorus, glucose, salicylates, vitamin B and E.
BENEFITS l
Grapes are a good source of energy.They purify the blood (useful for anemia, liver malfunctions such as hepatitis and jaundice).
GRAPEFRUIT l
Key nutrients: Potassium, folate, iron, amino acids, zinc, vitamin B and C.
BENEFITS l
Grapefruit protects arteries , aids digestion, and boosts the immune system. (
Eat more, weigh less
Eat more, weigh less
SARDINES:
High in protein and omega-3 fats, which cut flab while maintaining muscle tone and healthy skin. Sardines contain leptin, which controls your appetite.
Eat more:
Try a lunchtime sardine melt. Mix sardines with onion, pepper and parsley and spread on a French stick.Sprinkle grated lowfat cheese and grill.
EGGS:
Women on a low calorie diet who ate an egg each morning lost twice as many kilos as those who had cereal, according to a study.
Eat more:
A poached egg on toast offers a balanced start to the day and egg sandwiches, with tuna are a great lunch option.
OATS:
One of the most filling foods. Unlike carbs,oats have little impact on your blood sugar . Theyre rich in soluble fibre, which has an anti-bloating effect, can lower cholesterol.
Eat more:
Try a Swiss dish known as Bircher . Mix some cold semi-skimmed milk or lowfat yoghurt with 2 tbsp of oats, grated apple, honey to taste and chopped almonds.
CHILLIES:
Contains capsaicin that causes the body to burn more fat for 20 minutes after you eat chillies.
Eat more:
Freshly chopped red chillies add a zing to salads or stir-fries , while half a teaspoon is enough to heat up sauces or stews.
BROCCOLI:
Fat cells on the thighs are surrounded by a network of tissues called septa. Nutrients in green veggies increase the strength of the septa, so fat cells stay beneath the surface.
Eat more:
Steam and eat with your evening meal. Or stir-fry with sliced garlic, sesame oil and a splash of soy sauce. TNN
SARDINES:
High in protein and omega-3 fats, which cut flab while maintaining muscle tone and healthy skin. Sardines contain leptin, which controls your appetite.
Eat more:
Try a lunchtime sardine melt. Mix sardines with onion, pepper and parsley and spread on a French stick.Sprinkle grated lowfat cheese and grill.
EGGS:
Women on a low calorie diet who ate an egg each morning lost twice as many kilos as those who had cereal, according to a study.
Eat more:
A poached egg on toast offers a balanced start to the day and egg sandwiches, with tuna are a great lunch option.
OATS:
One of the most filling foods. Unlike carbs,oats have little impact on your blood sugar . Theyre rich in soluble fibre, which has an anti-bloating effect, can lower cholesterol.
Eat more:
Try a Swiss dish known as Bircher . Mix some cold semi-skimmed milk or lowfat yoghurt with 2 tbsp of oats, grated apple, honey to taste and chopped almonds.
CHILLIES:
Contains capsaicin that causes the body to burn more fat for 20 minutes after you eat chillies.
Eat more:
Freshly chopped red chillies add a zing to salads or stir-fries , while half a teaspoon is enough to heat up sauces or stews.
BROCCOLI:
Fat cells on the thighs are surrounded by a network of tissues called septa. Nutrients in green veggies increase the strength of the septa, so fat cells stay beneath the surface.
Eat more:
Steam and eat with your evening meal. Or stir-fry with sliced garlic, sesame oil and a splash of soy sauce. TNN
Friday, June 26, 2009
Seven categories of nutrients
Seven categories of nutrients
A balanced diet contains different types of food in such quantities and proportions that the need for all nutrients is adequately met, says Dr Suranjit Chatterjee
Good nutrition can help prevent diseases and promote health. Our body needs seven categories of nutrients:
Carbohydrates:
Provide energy; e.g. starch and cellulose
Proteins:
Important in biosynthesis of hormones, enzymes; enhance immunity
Fat:
Provides energy; made up of fatty acids and glycerol
Types of fat
Unsaturated fat:
Found in plants, fish
Polyunsaturated fatty acids & monounsaturated fatty acids:
Found in olive oil, canola oil
Saturated fats (SFA):
Found in butter, cheese and coconut oil. Too much SFA can raise blood cholesterol levels
Fatty acids (TFA):
Found in margarine, snacks, baked and fried foods. TFA can raise blood cholesterol levels, leading to coronary artery disease.
Fibres:
Provide bulk to food
Vitamins:
Have diverse biochemical functions as hormones and antioxidants
Minerals:
Inorganic substances like sodium, potassium, chlorine, calcium, phosphorous, magnesium, iodine, iron, cobalt and copper
Water:
Carries nutrients to the cells and flushes wastes and toxins out of the body. A balanced diet contains different types of food in such quantities and proportions that the need for all nutrients is adequately met. Junk food has poor nutritive value as they it contains:
Fat, salts and sugar whole grain starches Eat lots of fruits & vegetables Cut down on saturated fat Try to eat less salt, sugar Drink plenty of water Food additives such as monosodium glutamate, tartarzine Less proteins, vitamins and fibres
For a healthy life
Dont skip breakfast Time your meals Eat high-fibre
A balanced diet contains different types of food in such quantities and proportions that the need for all nutrients is adequately met, says Dr Suranjit Chatterjee
Good nutrition can help prevent diseases and promote health. Our body needs seven categories of nutrients:
Carbohydrates:
Provide energy; e.g. starch and cellulose
Proteins:
Important in biosynthesis of hormones, enzymes; enhance immunity
Fat:
Provides energy; made up of fatty acids and glycerol
Types of fat
Unsaturated fat:
Found in plants, fish
Polyunsaturated fatty acids & monounsaturated fatty acids:
Found in olive oil, canola oil
Saturated fats (SFA):
Found in butter, cheese and coconut oil. Too much SFA can raise blood cholesterol levels
Fatty acids (TFA):
Found in margarine, snacks, baked and fried foods. TFA can raise blood cholesterol levels, leading to coronary artery disease.
Fibres:
Provide bulk to food
Vitamins:
Have diverse biochemical functions as hormones and antioxidants
Minerals:
Inorganic substances like sodium, potassium, chlorine, calcium, phosphorous, magnesium, iodine, iron, cobalt and copper
Water:
Carries nutrients to the cells and flushes wastes and toxins out of the body. A balanced diet contains different types of food in such quantities and proportions that the need for all nutrients is adequately met. Junk food has poor nutritive value as they it contains:
Fat, salts and sugar whole grain starches Eat lots of fruits & vegetables Cut down on saturated fat Try to eat less salt, sugar Drink plenty of water Food additives such as monosodium glutamate, tartarzine Less proteins, vitamins and fibres
For a healthy life
Dont skip breakfast Time your meals Eat high-fibre
Foods to help women stay fit...
BE A WOW WOMAN
Foods to help women stay fit... Ladies, munch and crunch!
Women, rejoice! Here are foods to help you during pregnancy, protect you from breast cancer, provide sufficient iron to counter loss of blood through menstruation and promote bone density. Heres a quick list of what all you should eat to stay fit...
FLAX FACTS
Benefits:
Heart, ovaries Flax counters polycystic ovary disorder , which hampers a womans ability to conceive. As women age, their risk of developing cardiovascular disease rises. Flax seeds have phytoestrogens that protect the cardiovascular system.
AH! ASPARAGUS
Counters:
Heart ailments, colon cancer Rich in folic acid, asparagus is very helpful during pregnancy as it ensures proper development of the foetus. It is also needed for the formation of red blood cells and antibodies.
VA VA VEGGIES!
Counter:
Anaemia, poor immunity, constipation Green leafy veggies help women meet their iron requirement and build up their immunity. Iron fights tiredness and irritability. Fibre-loaded , green veggies combat constipation.
MILK MAGIC
Counters:
Anaemia, constipation A rich source of calcium, milk builds bone mass and keeps osteoporosis at bay. It boosts muscle function too.
Foods to help women stay fit... Ladies, munch and crunch!
Women, rejoice! Here are foods to help you during pregnancy, protect you from breast cancer, provide sufficient iron to counter loss of blood through menstruation and promote bone density. Heres a quick list of what all you should eat to stay fit...
FLAX FACTS
Benefits:
Heart, ovaries Flax counters polycystic ovary disorder , which hampers a womans ability to conceive. As women age, their risk of developing cardiovascular disease rises. Flax seeds have phytoestrogens that protect the cardiovascular system.
AH! ASPARAGUS
Counters:
Heart ailments, colon cancer Rich in folic acid, asparagus is very helpful during pregnancy as it ensures proper development of the foetus. It is also needed for the formation of red blood cells and antibodies.
VA VA VEGGIES!
Counter:
Anaemia, poor immunity, constipation Green leafy veggies help women meet their iron requirement and build up their immunity. Iron fights tiredness and irritability. Fibre-loaded , green veggies combat constipation.
MILK MAGIC
Counters:
Anaemia, constipation A rich source of calcium, milk builds bone mass and keeps osteoporosis at bay. It boosts muscle function too.
VITAMINS
GRUB GYAN
Dietician Geetika Ahluwalia on how a change in your diet can transform your look
VITAMIN A
It plays a vital role in countering skin infections and boosting hair and teeth health. Its deficiency leads to pimples, acne, premature wrinkles, dull hair and excessive hair loss.
Sources:
Egg yolk, milk, butter, ghee, soybean, carrot leaves, spinach, fenugreek, beetroot, drumsticks, fruits such as mango and orange
VITAMIN B2
Aka riboflavin. It is a beauty vitamin. It prevents premature ageing and improves the quality of your nails and hair.
Sources:
Whole wheat flour, soybean, lotus stem, beetroot leaves, carrot leaves, papaya, nuts, eggs, milk
VITAMIN B9
Aka folic acid. It prevents hair loss and pigmentation.
Sources:
Chick peas, lentils, spinach, ladyfinger , eggs, sheep liver, goat meat
VITAMIN C
It ensures clear skin, a fresh complexion and healthy gums.
Sources:
Green peas, whole Bengal gram, cabbage, cauliflower, spinach, fenugreek, potatoes, brinjal, amla, guava, orange juice, papaya, pineapples, mangoes
VITAMIN B8
Aka biotin. It is essential for healthy hair and also prevents premature hair greying.
Sources:
Whole wheat, oatmeal, soybean, lentils, mushrooms, cauliflower
Dietician Geetika Ahluwalia on how a change in your diet can transform your look
VITAMIN A
It plays a vital role in countering skin infections and boosting hair and teeth health. Its deficiency leads to pimples, acne, premature wrinkles, dull hair and excessive hair loss.
Sources:
Egg yolk, milk, butter, ghee, soybean, carrot leaves, spinach, fenugreek, beetroot, drumsticks, fruits such as mango and orange
VITAMIN B2
Aka riboflavin. It is a beauty vitamin. It prevents premature ageing and improves the quality of your nails and hair.
Sources:
Whole wheat flour, soybean, lotus stem, beetroot leaves, carrot leaves, papaya, nuts, eggs, milk
VITAMIN B9
Aka folic acid. It prevents hair loss and pigmentation.
Sources:
Chick peas, lentils, spinach, ladyfinger , eggs, sheep liver, goat meat
VITAMIN C
It ensures clear skin, a fresh complexion and healthy gums.
Sources:
Green peas, whole Bengal gram, cabbage, cauliflower, spinach, fenugreek, potatoes, brinjal, amla, guava, orange juice, papaya, pineapples, mangoes
VITAMIN B8
Aka biotin. It is essential for healthy hair and also prevents premature hair greying.
Sources:
Whole wheat, oatmeal, soybean, lentils, mushrooms, cauliflower
Wednesday, June 24, 2009
EAT MORE WEIGH LESS
These are specific foods to help you reduce waist down
Sardines: They are high in protein and omega-3 fats, which shifts flab while maintaining muscle tone and healthy skin. Also, Leptin, the protein fish contains, controls your appetite. Eat more: Try a lunchtime sardine melt. Mix sardines with onion, pepper and parsley and spread on a French stick. Sprinkle with grated low-fat Cheddar or Parmesan and grill.
Eggs: Women on a low-cal diet who ate an egg each morning lost twice as many kilos as those who had cereal, according to a recent study. Eat more:A poached egg on toast offers a balanced start to the day and egg sandwiches, mixed with tuna, not mayo, are a great lunch choice.
Oats: They’re one of the most filling foods and unlike carbs have little impact on your blood sugar. They’re rich in soluble fibre, which has an antibloating effect and can lower cholesterol. Eat more: Try a Swiss dish known as bircher. Mix a little cold semi-skimmed milk or low-fat yoghurt with 2 tbsp of oats, grated apple, honey to taste and a handful of chopped almonds.
Chillies: Spicing up meals can kick start a sluggish metabolism. This is thanks to the compound capsaicin which has a ‘thermogenic effect’ that causes the body to burn more fat for 20 minutes after you eat them. Eat more: Freshly chopped red chillies add a kick to salads or stir-fries, while half a teaspoon is enough to heat up sauces, soups or stews.
Broccoli: This contains antioxidants which help beat cellulite. Fat cells on the thighs are surrounded by a network of tissue known as the septa. When fat pushes through this, we get the dreaded dimpling. Nutrients in green veggies increase the strength of the septa, so fat cells stay beneath the surface. Eat more: Steam and eat once a day with your evening meal. Or stir-fry with sliced garlic, sesame oil and a splash of soy sauce.
Sardines: They are high in protein and omega-3 fats, which shifts flab while maintaining muscle tone and healthy skin. Also, Leptin, the protein fish contains, controls your appetite. Eat more: Try a lunchtime sardine melt. Mix sardines with onion, pepper and parsley and spread on a French stick. Sprinkle with grated low-fat Cheddar or Parmesan and grill.
Eggs: Women on a low-cal diet who ate an egg each morning lost twice as many kilos as those who had cereal, according to a recent study. Eat more:A poached egg on toast offers a balanced start to the day and egg sandwiches, mixed with tuna, not mayo, are a great lunch choice.
Oats: They’re one of the most filling foods and unlike carbs have little impact on your blood sugar. They’re rich in soluble fibre, which has an antibloating effect and can lower cholesterol. Eat more: Try a Swiss dish known as bircher. Mix a little cold semi-skimmed milk or low-fat yoghurt with 2 tbsp of oats, grated apple, honey to taste and a handful of chopped almonds.
Chillies: Spicing up meals can kick start a sluggish metabolism. This is thanks to the compound capsaicin which has a ‘thermogenic effect’ that causes the body to burn more fat for 20 minutes after you eat them. Eat more: Freshly chopped red chillies add a kick to salads or stir-fries, while half a teaspoon is enough to heat up sauces, soups or stews.
Broccoli: This contains antioxidants which help beat cellulite. Fat cells on the thighs are surrounded by a network of tissue known as the septa. When fat pushes through this, we get the dreaded dimpling. Nutrients in green veggies increase the strength of the septa, so fat cells stay beneath the surface. Eat more: Steam and eat once a day with your evening meal. Or stir-fry with sliced garlic, sesame oil and a splash of soy sauce.
Saturday, June 20, 2009
ORANGES
Why an orange
Simply because its known to have several health benefits
It may not be the season for oranges, but this fruit has several benefits. Oranges can also be used as a major ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast for many, thus promoting a healthy start to the day. Generally an orange should have smoothly textured skin and be firm and heavy. Such oranges will have higher juice content than those that are either spongy or light in weight. Nutritionist Deepshikha Agarwal lists some pluses of the fruit.
BENEFITS:
Oranges are an excellent source of Vitamin C. Good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to get rid of free radicals that cause damage to our DNA.
Vitamin C is vital for the proper functioning of a healthy immune system and is good for preventing colds and recurrent ear infections.
Anti-oxidants in oranges protect skin from free radical damage known to cause signs of aging. An orange a day can help you look young even at 50!
Oranges, being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium.
According to a study by US and Canadian researchers, a class of compounds found in citrus fruit peels called Polymethoxylated Flavones (PMFs) have the potential to lower cholesterol more effectively.
Fibre in oranges helps by keeping blood sugar levels under control thereby making oranges a healthy snack for people with diabetes . The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high.
Consuming foods rich in beta-cryptoxanthin , an orange-red carotenoid found in high amounts in oranges, corn and pumpkin may significantly lower ones risk of developing lung cancer.
Oranges like most citrus fruits, produce more juice when warmer juice them when they are at room temperature.
Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice. Vitamin C gets destroyed when exposed to air, so eat an orange once its cut.
Simply because its known to have several health benefits
It may not be the season for oranges, but this fruit has several benefits. Oranges can also be used as a major ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast for many, thus promoting a healthy start to the day. Generally an orange should have smoothly textured skin and be firm and heavy. Such oranges will have higher juice content than those that are either spongy or light in weight. Nutritionist Deepshikha Agarwal lists some pluses of the fruit.
BENEFITS:
Oranges are an excellent source of Vitamin C. Good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to get rid of free radicals that cause damage to our DNA.
Vitamin C is vital for the proper functioning of a healthy immune system and is good for preventing colds and recurrent ear infections.
Anti-oxidants in oranges protect skin from free radical damage known to cause signs of aging. An orange a day can help you look young even at 50!
Oranges, being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium.
According to a study by US and Canadian researchers, a class of compounds found in citrus fruit peels called Polymethoxylated Flavones (PMFs) have the potential to lower cholesterol more effectively.
Fibre in oranges helps by keeping blood sugar levels under control thereby making oranges a healthy snack for people with diabetes . The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high.
Consuming foods rich in beta-cryptoxanthin , an orange-red carotenoid found in high amounts in oranges, corn and pumpkin may significantly lower ones risk of developing lung cancer.
Oranges like most citrus fruits, produce more juice when warmer juice them when they are at room temperature.
Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice. Vitamin C gets destroyed when exposed to air, so eat an orange once its cut.
Friday, June 19, 2009
SOY, BANANAS, BROCCOLI ETC
BE A MAN!
Research proves that being a man makes you prone to high blood pressure, cardiac disorders, prostate cancer and diabetes. But fear not! Keeping a tab on what you eat will help keep all these ailments at bay. Heres a ready reckoner for all you Adams on what should be part of your daily diet... Hog, hunks!
SAY SOY
Protects against:
Prostate cancer A US study has confirmed that eating 25 gm of soy protein a day helps lower your cholesterol level. Include it in the form of soy nuts, soy milk, soy cheese and tofu.
GO BANANAS
Protects against:
Strokes, arthritis, urinary disorders Bananas provide instant energy, vitamins and minerals. They also regulate heart function. A super source of vitamin B6, bananas boost your immunity, form red blood cells and provide you with a healthy nervous system.
FISHY FACTS
Protects against:
Heart diseases, prostrate cancer, arthritis, high blood pressure The American Heart Association recommends that everyone should eat fish at least twice in a week. They are rich in Omega 3 oils, which strengthen your heart and prevent blood clotting.
OYE OYSTERS
Protects against:
Prostrate cancer, poor immunity-related malaises Packed with antioxidants, oysters provide you with ample zinc. Studies suggest that zinc also enhances sexual functioning of the male reproductive system and helps repairs cells. You can either cook them or eat em raw.
BRAVO BROCCOLI
Protects against:
Heart disease, cancer Broccoli is a very good source of phosphorus , potassium, magnesium and vitamins B6. Have some, right now!
Research proves that being a man makes you prone to high blood pressure, cardiac disorders, prostate cancer and diabetes. But fear not! Keeping a tab on what you eat will help keep all these ailments at bay. Heres a ready reckoner for all you Adams on what should be part of your daily diet... Hog, hunks!
SAY SOY
Protects against:
Prostate cancer A US study has confirmed that eating 25 gm of soy protein a day helps lower your cholesterol level. Include it in the form of soy nuts, soy milk, soy cheese and tofu.
GO BANANAS
Protects against:
Strokes, arthritis, urinary disorders Bananas provide instant energy, vitamins and minerals. They also regulate heart function. A super source of vitamin B6, bananas boost your immunity, form red blood cells and provide you with a healthy nervous system.
FISHY FACTS
Protects against:
Heart diseases, prostrate cancer, arthritis, high blood pressure The American Heart Association recommends that everyone should eat fish at least twice in a week. They are rich in Omega 3 oils, which strengthen your heart and prevent blood clotting.
OYE OYSTERS
Protects against:
Prostrate cancer, poor immunity-related malaises Packed with antioxidants, oysters provide you with ample zinc. Studies suggest that zinc also enhances sexual functioning of the male reproductive system and helps repairs cells. You can either cook them or eat em raw.
BRAVO BROCCOLI
Protects against:
Heart disease, cancer Broccoli is a very good source of phosphorus , potassium, magnesium and vitamins B6. Have some, right now!
Sunday, June 14, 2009
Vitamin D: A must in your diet plan
Vitamin D is needed at every stage(Getty Images)
Vitamin D is perhaps the single most underrated nutrient. That’s probably because it’s free: your body makes it when sunlight touches your skin.
It’s essential for bone health because without it, even popping calcium pills won’t work — your body needs this vitamin to absorb calcium. Of late, with the increasing use of beauty products with a high sun-protection factor, Vitamin D deficiency is on the rise. In fact, even weak sunscreens (with as little as SPF-8), block your body’s ability to generate vitamin D by 95 per cent.
Vitamin D deficiency has been linked to several diseases like arthritis, multiple sclerosis, diabetes and even schizophrenia and certain cancers. If these life-long debilitating conditions aren’t scary enough to make you step out, top up on Vitamin D rich foods instead.
VITAMIN D AT EVERY AGE
Pre-teens and teens:
Forty-five per cent of your skeletal mass is added during puberty and adolescence. So Vitamin D is needed greatly at this stage. Rickets, a condition characterised by soft bones, typically affects children deficient in Vitamin D.
Start your day with some fortified orange juice (142 IUs per 100 ml glass) or some fresh fruit milkshake (approximately 140 IUs). Paneer
contains (140 IUs per 30 to 40 gm) and yoghurt contains as much Vitamin D as milk — 98 IUs per 100 ml (non-fat fortified milk). Give up those fizzy colas, tea and coffee since caffeine tends to leach calcium from the bones.
In your 20s:
In your ‘fast living decade’, between hectic work schedules and dating, instead of ‘convenient’ foods such as burgers and pizzas, opt for a tuna salad (85 gm tuna contains 200 IUs). Your 20s are the last chance to lay down new bones. Gulp down two large glasses of vitamin D fortified non-fat milk every day (one glass contains 100 IUs). The calcium-Vitamin D combination helps your body to absorb its benefits.
In your 30s :
Thirties might be the new 20s, but not so from your bones’ viewpoint. Now you cannot drastically change your skeletal structure, but can definitely maintain it. Just concentrate on not allowing your bone density to drop. Apart from an active lifestyle, have tuna twice a week and mushrooms once a week (85 gm of mushrooms gives 100 per cent Vitamin D). Fortified cereal with whole milk is a good breakfast choice.
In your 40s:
At this stage, several lifestyle diseases rear their ugly heads. By now, you spend several hours indoors either working or caring for your family and probably don’t get much sunshine. Make sure you eat dark green leafy vegetables thrice a week and foods such as salmon (100 gm contains 360 IUs), mackerel (100 gm ounces contains 345 IUs), sardines (50 gm contains 250 IUs), fortified dairy products and cereals.
50s and up:
The need for Vitamin D increases after 50 and it’s difficult to meet them without unrealistic diets. Ask your doctor about supplements. Have a whole egg (20 IUs) thrice a week and fatty fish twice a week.
DATA ON D
• Fruits and vegetables are internal sunscreens and can allow you to stay under the sun twice as long without burning. Fruits with this ability include super fruits such as strawberries, pomegranates and kiwis.
• Vitamin D is generated by your kidneys and liver, so kidney disease or liver damage can greatly impair your body’s ability to form the vitamin.
• The healing rays of sunlight cannot penetrate glass, so you don’t generate vitamin D when sitting in your car or home.
• Your body can’t generate too much Vitamin D from sunlight exposure: it will selfregulate and only generate what it needs.
• If it hurts to press firmly on your sternum, you may be suffering from chronic Vitamin D deficiency right now.
It’s essential for bone health because without it, even popping calcium pills won’t work — your body needs this vitamin to absorb calcium. Of late, with the increasing use of beauty products with a high sun-protection factor, Vitamin D deficiency is on the rise. In fact, even weak sunscreens (with as little as SPF-8), block your body’s ability to generate vitamin D by 95 per cent.
Vitamin D deficiency has been linked to several diseases like arthritis, multiple sclerosis, diabetes and even schizophrenia and certain cancers. If these life-long debilitating conditions aren’t scary enough to make you step out, top up on Vitamin D rich foods instead.
VITAMIN D AT EVERY AGE
Pre-teens and teens:
Forty-five per cent of your skeletal mass is added during puberty and adolescence. So Vitamin D is needed greatly at this stage. Rickets, a condition characterised by soft bones, typically affects children deficient in Vitamin D.
Start your day with some fortified orange juice (142 IUs per 100 ml glass) or some fresh fruit milkshake (approximately 140 IUs). Paneer
contains (140 IUs per 30 to 40 gm) and yoghurt contains as much Vitamin D as milk — 98 IUs per 100 ml (non-fat fortified milk). Give up those fizzy colas, tea and coffee since caffeine tends to leach calcium from the bones.
In your 20s:
In your ‘fast living decade’, between hectic work schedules and dating, instead of ‘convenient’ foods such as burgers and pizzas, opt for a tuna salad (85 gm tuna contains 200 IUs). Your 20s are the last chance to lay down new bones. Gulp down two large glasses of vitamin D fortified non-fat milk every day (one glass contains 100 IUs). The calcium-Vitamin D combination helps your body to absorb its benefits.
In your 30s :
Thirties might be the new 20s, but not so from your bones’ viewpoint. Now you cannot drastically change your skeletal structure, but can definitely maintain it. Just concentrate on not allowing your bone density to drop. Apart from an active lifestyle, have tuna twice a week and mushrooms once a week (85 gm of mushrooms gives 100 per cent Vitamin D). Fortified cereal with whole milk is a good breakfast choice.
In your 40s:
At this stage, several lifestyle diseases rear their ugly heads. By now, you spend several hours indoors either working or caring for your family and probably don’t get much sunshine. Make sure you eat dark green leafy vegetables thrice a week and foods such as salmon (100 gm contains 360 IUs), mackerel (100 gm ounces contains 345 IUs), sardines (50 gm contains 250 IUs), fortified dairy products and cereals.
50s and up:
The need for Vitamin D increases after 50 and it’s difficult to meet them without unrealistic diets. Ask your doctor about supplements. Have a whole egg (20 IUs) thrice a week and fatty fish twice a week.
DATA ON D
• Fruits and vegetables are internal sunscreens and can allow you to stay under the sun twice as long without burning. Fruits with this ability include super fruits such as strawberries, pomegranates and kiwis.
• Vitamin D is generated by your kidneys and liver, so kidney disease or liver damage can greatly impair your body’s ability to form the vitamin.
• The healing rays of sunlight cannot penetrate glass, so you don’t generate vitamin D when sitting in your car or home.
• Your body can’t generate too much Vitamin D from sunlight exposure: it will selfregulate and only generate what it needs.
• If it hurts to press firmly on your sternum, you may be suffering from chronic Vitamin D deficiency right now.
Friday, June 12, 2009
GREEN LEAFY VEGETABLES : Swiss chard
Little LUXURIES
A New Leaf
Its nutritious, delicious and easy to prepare. So why arent more people buying the Swiss Chard, asks Vikram Doctor
I DONT BELIEVE in forcing people to try new ingredients. It doesnt work, and anyway its interesting trying to understand their reasons for resistance. Like simple unfamiliarity , when something isnt just new, but out of their reference frame altogether. Artichokes, for example, are like nothing in Indian food: swollen leathery buds that must be boiled in acidulated water and then carefully trimmed and after all that you only eat a bit off the base of the leaves! I like them, and they are periodically available in Mumbai, but Ive given up trying them on befuddled friends, and just make them for myself.
Sometimes its the tedious preparation. Recently in Grant Roads Bhaji Gully I found fresh cashews, still in their pods. I knew this made an excellent Konkani dish, and I called a friend for the recipe. Its a pain, he warned me, and as he described how you had to keep your hands oiled while peeling to prevent the acrid juice in the cashew pods from burning your skin, my enthusiasm disappeared. Life is too short to stuff a mushroom, said Shirley Conran. And maybe to cook fresh cashews too.
Expense is a factor. I adore mangosteens, but they are usually priced too high for me, so I rarely buy them. A more complex reason is taste. One cant make absolute generalisations , but there are some flavours that dont fit a cuisine, and hence the palates of people who mainly eat that food. The intense green taste of parsley is great with the roast meats of northern Europe, but just doesnt work with Indian spices (conversely , Scandinavians often cant stand fresh coriander which is an Indian staple).
But none of this applies to the dark green leaves and multicoloured stalks of Swiss Chard, and I find myself wanting to shake Indian vegetable buyers and ask: WHY arent you buying Swiss Chard Why arent you demanding it so it becomes as easily available as broccoli, which every bhajiwallah now sells Why dont restaurants make it as common on their menus as baby corn Samar Gupta of Trikaya Agro, who grows and supplies it in Mumbai, and who is the only other Swiss Chard enthusiast I know, tells me sadly that hes been trying to sell it for five years, and still moves barely a kilo a day.
It cant be because its so different . Swiss Chard is a variant of beta vulgaris, part of the large beet family that includes both those grown as tubers, like beetroot, or leaves, like spinach beet, which is what we know as palak (real spinach, spinacia olearacea, doesnt do well in Indian heat, only growing in the hills). Like palak, Swiss Chard is loaded with vitamins (A, C and E), minerals (magnesium , manganese, potassium and iron) and other nutrients, and because it is thicker (and when cooked with its stalks), it has the additional benefit of plenty of fibre. In cooking terms the leaves are between cabbage and palak in thickness, so while they dont need as much cooking as the former, when cooked like the latter they retain more texture. This helps in a stir-fry , where palak becomes mush, but Swiss Chard just wilts and absorbs the cooking liquid, achieving a deeply flavoured, voluptuous softness. Indians abroad have learned to value Swiss Chard; Ive seen recipes for a Malayali thoran using it, and it would be good in a Bengali charchari. Niloufer Ichaporia King, in her wonderful book, My Bombay Kitchen, writes of using chard to wrap fish for Parsi patra ni machi, and for patrel, the Gujarati and Parsi snack, where it substitutes taro (arbi) leaves: I am astonished at how authentic a chard patrel tastes.
Preparation is easy. Like palak, it just needs washing (and its sturdier, so youre less likely to find rotting leaves). One tip is to cut with scissors, slicing the leaves, then cutting the stalks into segments. Because thats the other wonderful part of Swiss Chard its two vegetables in one, the thick green leaves and the crunchy stems. For the French in fact the stems are the main attraction , which they steam lightly and serve with a mild creamy sauce to bring out their faint asparagus like flavour.
Samar tells me that Swiss Chard grows easily in India, and around the year, so it should be possible to make it widely available at low cost. Whats holding it back then Perhaps its appearance. Swiss Chard is a startlingly beautiful vegetable, with dark glossy leaves that set off the almost synthetic looking stem colours in red, orange , yellow and pink, as well as plain white (some gardeners use it in ornamental borders). It can perhaps seem too unreal to eat. Swiss Chard is the Julia Roberts as Erin Brockovitch of vegetables: in your face, too much colour, almost trashy, but with real underlying value. The name also make it seem alien, but its a misnomer. Swiss Chard has been known in the Middle East since ancient times, and how it acquired the Swiss name in English is a mystery. Neither name nor appearance should stop you from trying something so healthy and good. Like the French you can cook the stalks separately and use the leaves in a tart (they also make a great pizza topping, steamed, squeezed to remove extra water, and dotted with salty white cheese). But I think its silly not to cook both together, and one of my favourite dishes is made by sauting the chopped up stalks with lots of garlic and other seasonings, then adding cooked chickpeas for contrast (and protein) and then the leaves, and some cooked quinoa, for a really healthy, delicious, multi-textured meal. I only hope that enough people start using it, so Swiss Chard becomes as easily available as it deserves.
A New Leaf
Its nutritious, delicious and easy to prepare. So why arent more people buying the Swiss Chard, asks Vikram Doctor
I DONT BELIEVE in forcing people to try new ingredients. It doesnt work, and anyway its interesting trying to understand their reasons for resistance. Like simple unfamiliarity , when something isnt just new, but out of their reference frame altogether. Artichokes, for example, are like nothing in Indian food: swollen leathery buds that must be boiled in acidulated water and then carefully trimmed and after all that you only eat a bit off the base of the leaves! I like them, and they are periodically available in Mumbai, but Ive given up trying them on befuddled friends, and just make them for myself.
Sometimes its the tedious preparation. Recently in Grant Roads Bhaji Gully I found fresh cashews, still in their pods. I knew this made an excellent Konkani dish, and I called a friend for the recipe. Its a pain, he warned me, and as he described how you had to keep your hands oiled while peeling to prevent the acrid juice in the cashew pods from burning your skin, my enthusiasm disappeared. Life is too short to stuff a mushroom, said Shirley Conran. And maybe to cook fresh cashews too.
Expense is a factor. I adore mangosteens, but they are usually priced too high for me, so I rarely buy them. A more complex reason is taste. One cant make absolute generalisations , but there are some flavours that dont fit a cuisine, and hence the palates of people who mainly eat that food. The intense green taste of parsley is great with the roast meats of northern Europe, but just doesnt work with Indian spices (conversely , Scandinavians often cant stand fresh coriander which is an Indian staple).
But none of this applies to the dark green leaves and multicoloured stalks of Swiss Chard, and I find myself wanting to shake Indian vegetable buyers and ask: WHY arent you buying Swiss Chard Why arent you demanding it so it becomes as easily available as broccoli, which every bhajiwallah now sells Why dont restaurants make it as common on their menus as baby corn Samar Gupta of Trikaya Agro, who grows and supplies it in Mumbai, and who is the only other Swiss Chard enthusiast I know, tells me sadly that hes been trying to sell it for five years, and still moves barely a kilo a day.
It cant be because its so different . Swiss Chard is a variant of beta vulgaris, part of the large beet family that includes both those grown as tubers, like beetroot, or leaves, like spinach beet, which is what we know as palak (real spinach, spinacia olearacea, doesnt do well in Indian heat, only growing in the hills). Like palak, Swiss Chard is loaded with vitamins (A, C and E), minerals (magnesium , manganese, potassium and iron) and other nutrients, and because it is thicker (and when cooked with its stalks), it has the additional benefit of plenty of fibre. In cooking terms the leaves are between cabbage and palak in thickness, so while they dont need as much cooking as the former, when cooked like the latter they retain more texture. This helps in a stir-fry , where palak becomes mush, but Swiss Chard just wilts and absorbs the cooking liquid, achieving a deeply flavoured, voluptuous softness. Indians abroad have learned to value Swiss Chard; Ive seen recipes for a Malayali thoran using it, and it would be good in a Bengali charchari. Niloufer Ichaporia King, in her wonderful book, My Bombay Kitchen, writes of using chard to wrap fish for Parsi patra ni machi, and for patrel, the Gujarati and Parsi snack, where it substitutes taro (arbi) leaves: I am astonished at how authentic a chard patrel tastes.
Preparation is easy. Like palak, it just needs washing (and its sturdier, so youre less likely to find rotting leaves). One tip is to cut with scissors, slicing the leaves, then cutting the stalks into segments. Because thats the other wonderful part of Swiss Chard its two vegetables in one, the thick green leaves and the crunchy stems. For the French in fact the stems are the main attraction , which they steam lightly and serve with a mild creamy sauce to bring out their faint asparagus like flavour.
Samar tells me that Swiss Chard grows easily in India, and around the year, so it should be possible to make it widely available at low cost. Whats holding it back then Perhaps its appearance. Swiss Chard is a startlingly beautiful vegetable, with dark glossy leaves that set off the almost synthetic looking stem colours in red, orange , yellow and pink, as well as plain white (some gardeners use it in ornamental borders). It can perhaps seem too unreal to eat. Swiss Chard is the Julia Roberts as Erin Brockovitch of vegetables: in your face, too much colour, almost trashy, but with real underlying value. The name also make it seem alien, but its a misnomer. Swiss Chard has been known in the Middle East since ancient times, and how it acquired the Swiss name in English is a mystery. Neither name nor appearance should stop you from trying something so healthy and good. Like the French you can cook the stalks separately and use the leaves in a tart (they also make a great pizza topping, steamed, squeezed to remove extra water, and dotted with salty white cheese). But I think its silly not to cook both together, and one of my favourite dishes is made by sauting the chopped up stalks with lots of garlic and other seasonings, then adding cooked chickpeas for contrast (and protein) and then the leaves, and some cooked quinoa, for a really healthy, delicious, multi-textured meal. I only hope that enough people start using it, so Swiss Chard becomes as easily available as it deserves.
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