Next to water, tea is the highest consumed beverage in the world. The antioxidant and flavonoids in ‘Camellia sinensis,’ simply known as tea, have helped millions, over the centuries fight cancer, heart diseases, diabetes, cholesterol and improve mental alertness. The antioxidant in black tea protects heart health. On this parallel, green tea has the most powerful antioxidants known to inhibit cancer cells and lower cholesterol.

Caution Owing to its caffeine content, excess tea intake can cause headaches, nervousness, irritability, irregular heartbeat, confusion and tremors. The tannin compounds in tea destroys iron and inhibits its absorption from food. It can exaggerate anaemia, when it is consumed with meals. The tannins in your tea can be diluted by adding some milk. Also, refrain from drinking tea along with meals. Allow for a time gap of at least three hours between a meal and drinking tea.

Healthy limit Restricting the intake of tea to three cups per day will help dodge its undesirable side-effects.

Spinach

Could there be anything bad about this seemingly harmless green? No doubt, spinach is a marvel of nutrient synergy. It harbours lutein, vitamins A, B6, C, K and minerals such as selenium zinc, copper, potassium, magnesium and calcium. Now that’s a lot of goodies for your health, but you shouldn’t over indulge.

Caution Spinach contains ingredients which increase the risk of developing kidney stones. It also reduces absorption of calcium and can irritate the teeth temporarily.

Healthy limit Half or one cup of spinach a day should help soak up the goodies.

Garlic

Garlic the superstar and antidote to high blood pressure contains the compound allicin that shields us from bacterial infections, H. pylori and cancer. Crushing the clove and allowing it to rest for about 15 minutes before heating, activates its protective enzymes.

Caution Overuse of garlic emanates bad breath and body odour apart from instigating burning sensations in the stomach. Vomiting and diarrhoea are not uncommon if consumed excessively. The risk of bleeding may be further augmented on consuming too much fresh garlic.

Healthy limit One clove of fresh garlic each day is recommended.

Dry beans

This versatile powerhouse is packed with low fat protein, soluble and insoluble fibre and iron. Beans can keep you feeling full for long, reduce bad cholesterol and help control blood sugars.

Caution Beans conceal several anti-nutritional properties, which reduce the absorption of zinc, iron, magnesium and calcium. Soaking, sprouting and cooking well, reduces its harmful effects. In spite of their outstanding nutrition contribution, legumes are not completely digested in the colon and can lead to cramping and flatulence. Astonishingly, beans coupled with inadequate water can lead to constipation. Boiling thoroughly helps reduce this effect by softening its fibre.

Healthy limit Half or one cup of beans, cautiously increased in amounts and distributed through different meals, can help assimilate all the valuable nutrients.

Flax seeds

Lately, many recipes have been revved up to incorporate this mesmerising functional food. Flax seed owes its phenomenal popularity to the three compounds—ALA, lignan and fibre. Flax seeds are known to reduce triglycerides, risk of certain cancers, cholesterol and plaque formation.

Caution Ground flax seeds lose their nutritional potency due to oxidation. Grind flax seeds only if they will be consumed immediately. Flax seeds contain an anti-nutritional compound called cyanide in trace amounts and heat helps to break down cyanide. To avoid toxicity, roast flax seeds on mild heat. Don’t be over generous while sprinkling these seeds on your food because having them with inadequate water causes abdominal discomfort and increased bowel movement due to its laxative effect. Its lignans have an oestrogen like effect and perturb menstruation. Flax seeds also exaggerate the risk of bleeding due to enhanced blood thinning.
Healthy limit The Flax Council of Canada recommends 1– 2 tbsp of ground flaxseed each day as a safe intake.

Dark chocolate

For every chocoholic, there is some good and bad news. Good news is that dark chocolate with 70 per cent or more cocoa contains potential antioxidants. These help to unclog arteries, thwart the risk of a stroke, improve lipid profile and prevent diabetes and varicose veins

Caution Now for the bad news, the anti-inflammatory and anti-clotting benefit is surpassed when consumed in excess. Excess consumption leads to caffeine-related side effects such as, migraine headaches, anxiety, increased urination, sleeplessness, dehydration, irritability, raised blood pressure, confusion and palpitations. The high oxalate content may also increase the risk of kidney stones.

Healthy limit By restricting to 50g of dark chocolate per day, you can have your chocolate and eat it too.

Coffee

The morning cuppa not only perks you up but also lowers the risk of diabetes and heart diseases. Recent research suggests that coffee offers protection from Parkinson’s disease and liver cancer. Regular coffee drinking reduces the risk of developing gall stones.

Caution Wake up and smell the coffee! High consumption of coffee can worsen acidity. The caffeine in coffee elevates blood pressure and adrenaline. It can make one feel dehydrated because of its mild diuretic effect. The aftermath of the sugar and milk added in coffee can divert one from their weight goals. Caffeine, the mild addictive stimulant may compel reduced absorption of calcium. Over-consumption would induce cardiovascular effects like increased heart rate, blood pressure, irregular heartbeat, anxiety, irritability and lack of sleep.

Healthy limit 2 – 3 cups of coffee will avoid all unsolicited effects.

Bran

Muffins, cakes, breads—they are all being adorned with this super food. Bran is exuberant in insoluble fibre, selenium and vitamin E and B. It helps to feel full, regulate bowel movements, lower cholesterol, control blood sugar and also deter haemorrhoids.

Caution The abuse of bran leads to excess flatulence and abdominal discomfort. This is because methane gas is produced when the gut bacteria acts on it, especially during initial use. Excess fibre also reduces the uptake of certain essential minerals. Ensure a gradual intake with adequate water, to avoid cramps.

Healthy limit 20g of bran a day should shorten your toilet stay.

Soya

Soya has become the vegetarian’s answer to anyone who demands a good quality vegetarian source of protein. Moreover, its texture is such that it can be incorporated in non-vegetarian recipes and can be substituted for meat, without compromising the taste. This protein-laden food contains all the essential amino acids.
Caution One needs to be scrupulous about excess soya consumption due to the presence of phytoestrogens. These are plant compounds but they are similar to oestrogen in their action. Isoflavones may lower the hormone thyroxine and hinder thyroid function, particularly if your diet does not include much iodine. Soya has an inhibitory factor on iron absorption.

Healthy limit The American Heart Association [AHA] recommends not more than 25g of soy protein as a part of one’s daily diet.

Oats

From bears depicted in fables to humans, almost everyone relishes this delectable super food. Oats has made its way into Indian kitchens and is being used to make everything from khichdis to idlis and upma.

Oats have strong antioxidant, anti-inflammatory and anti-itching properties.

Caution It is vital to note that not all oats have the same glycaemic index [GI]. Instant oats have a high GI rating, while rolled or steel cut oats have a lower GI rating; thereby the latter will lead to a comparatively smaller insulin spike and delay hunger. If you eat too much of this health promoting food, it may cause digestive discomforts like soft stools, belching and flatulence with delayed blood clotting.

Healthy limit 50 – 100g of whole oats product each day is considered safe.

The post How much is too much? When healthy food turns unhealthy appeared first on Complete Wellbeing.

Top 8 reasons to eat quinoa

It is a complete protein: Most plants provide incomplete protein, thus they need to be consumed in combination with other foods to make it a complete and a higher quality protein. Unlike other grains, quinoa provides us with nine essential amino acids. Our body needs these amino acids to build up tissues and perform vital functions. An alternative to milk, meat and eggs, quinoa is a delightful choice for vegetarians and vegans. Dull hair, brittle nails, loose skin, sluggishness are the things of past when you have your very own saviour quinoa.

It’s gluten-free: Those who are gluten intolerant could make quinoa their companion as it is an alternative to wheat, barley and oats. It can be a part of your meal if you are on a coeliac diet.

Pumps up your iron: Quinoa is the richest source of iron among grains. A fine choice for those who are iron deficient, it fills up 37 per cent of your daily iron intake. Getting enough iron is crucial especially for athletes, pregnant women and vegetarians as low levels may cause fatigue and decreased immune system function.

Provides tummy friendly fibre: It contains almost twice as much fibre as most other grains making it a healthy choice. It keeps your guts happy and acts as a natural laxative. The fibre in quinoa may have promising results in the management of type 2 diabetes. It keeps you feeling satiated for longer periods of time which may help in weight loss. Keep in mind, regular quinoa intake is directly proportional to regular bowel movements.

Packed with calcium and potassium: Being easily digestible, it is a good choice for seniors who need calcium based foods for healthy bones and teeth. It’s also good for vegans, since they consume plant foods only. Calcium plays a central role in controlling blood pressure and easing premenstrual symptoms. New studies indicate that unused dietary calcium may help to prevent colon cancer.

This staple food of Incan culture, has an abundant amount of potassium. From balancing the pH of your body, to proper muscle growth, healthy nervous system and optimal brain function, potassium does wonders for you. Post a stressful workout, replenishing your potassium stores is essential. All the banana haters, you have a substitute now.

B vitamin is in: Vitamin B and folic acid is adequately needed especially among women of child-bearing age to reduce the risk of birth defects. Quinoa provides a bountiful supply of folic acid which is crucial to both children and adults to produce healthy red blood cells and prevent anaemia. It also improves memory.

Kinds of quinoa

There are over 120 species of quinoa but only three main varieties are cultivated; white or ivory, black and red. The white quinoa tastes similar to white rice, while red quinoa is more nuttier and crunchier. The black one has a bit earthy and sweet flavour. This magical seed is also available commercially in the form of flour, breakfast flakes, pasta and salad leaves.

Quinoa is notably visible in the health food section of various supermarkets or a local health food store. Due to its high oil content, quinoa should be stored in the fridge or freezer in an airtight container to avoid becoming rancid.

Hailed by nutritionists, this health giving grain also acts as a pre-biotic, meaning it promotes the growth of healthy bacteria in our intestines. More the healthy bacteria, more the chances we have to combat dreadful diseases and infections.

Protein packed quinoa salad

You will need

• 1 cup uncooked quinoa, well rinsed
• ⅓ cup diced onions
• 1 cup cooked black beans, rinsed if canned
• ½ cup cooked corn
• ⅓ cup chopped walnuts
• ½ cup chopped fresh cucumber
• ½ cup chopped tomatoes
• Salt to taste
• 2 tbsp olive oil

How to prepare

Put the rinsed quinoa, salt and water into a pan and bring it to boil. Cover and simmer for about 10 –15 minutes until the quinoa absorbs all the water. Remove from heat and let it sit for five minutes. Mix the cooked black beans, corn kernels, tomatoes, cucumber, onions, walnuts and oil into a large bowl. When the quinoa has cooled, mix it into the bean mixture. Dress it up with lime juice, salt, ground pepper and chopped fresh parsley. Serve at room temperature.

Keen to eat Keen-Wah?

Incorporating quinoa is never troublesome. Here are some brilliant ways to include it in your diet.

Breakfast basket: Opt for cooked quinoa as your morning breakfast cereal, mixed with fresh fruits or dried fruits along with skimmed milk. To add some zing, mix in some crunchy nuts and seeds.

Pick-o-pasta: Gluten free pasta is a delightful choice for vegans. Quinoa pasta with added veggies delivers fine texture and flavour, and is just as satisfying and tasty as traditional wheat pasta.

Shipping through dessert: An alternate to rice pudding, quinoa can be blended with milk, nuts and fruits to make it a complete energy rich treat!

Happy sprouting: Sprouting increases nutrient quality of the food and makes it easy to digest. Sprouting quinoa takes just 2 – 4 hours in comparison to 8 – 12 hours required for other grains. Quinoa sprouts can be added to salads, sandwiches, wraps or could be relished by itself.

Go baking: Quinoa flour can be used to prepare healthy cookies, muffins and cakes. Its slightly sweet and nutty flavour, it tastes great and also adds lightness to baked goods without using white flour.

Add it to your next shopping list and get ready to plunge into the deep ocean of good health.

The post Meet Quinoa… appeared first on Complete Wellbeing.