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
Sunday, June 28, 2009
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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