How to read a food label

Serving size

Most nutrients mentioned on the food label are in grams, also written as g. Some nutrients are measured in milligrams, or mg. The nutrition label always lists a serving size, which is an amount of food, such as one cup of cereal or two cookies. This informs us about the amount of food one must consume in one meal or at one time.

Ingredients

The ingredient list is another important part of the label. The ingredients which are listed on the top are in higher amounts while the others present in smaller amount are listed in the end. The order of the ingredients in the list makes it easy to analyse the amount of ingredients present in that food product. The FDA regulates the use of some phrases and terms used on the product packaging. Below is a box listing the common phrases one may see on the food packaging and what they actually mean.

With the increase in the demands for ready-to-eat foods, the choices have never been more exhaustive. We may feel surged by the food choices every time we enter the ready-to-eat aisle in the super market. These guidelines will help you make or limit some choices.

Opt for:

• If you have no time to clean and chop veggies then one can opt for frozen foods. Compared to canned ones, more nutrients and less preservatives are present in frozen foods.
• Choose foods with less sodium. Ideally it is recommended that a person should not consume more than one teaspoon of salt per day to prevent high blood pressure. But most of the sodium consumed comes from processed foods.
• Get enough of nutrients like dietary fibre, vitamin A and C and also, iron. It is significant to not only limit some nutrients while choosing foods but also increasing the above mentioned nutrients.

Limit these:

• Avoid having foods whose package mentions ingredients like high fructose, corn syrup and hydrogenated oils. Foods with any of these ingredients can be harmful to the body. For example, the presence of hydrogenated oils means it has trans fat and  ‘No trans fat’ or ‘Zero trans fat’ could mean 0.5g of trans fat per serving. But that’s not too much of a worry if you’re having those food in small amounts.
• One thing we all forget to check is the manufacturing date on food packs. Sometimes it catches our notice only when we open the pack and find something unusual about the appearance or odour. On the contrary, checking the expiry date should become one’s force of habit.
• Watch out for the calories section in food products. Look at the calories on the label and note the source of the calories [fat, protein, or carbohydrate]. Most people just make sure that sugar is not one of the first few ingredients but that is not enough. Compare all the other nutrients, like vitamins and minerals, to decide whether the food is worth eating. For example, if there are 250 calories in a package and 110 calories of fat, it would mean, if you consume the whole pack, out of the 250g of calories, half the calories would be from fat.

Always check the per cent daily value [%DV] of the nutrients. Percent daily values tells us how much of a nutrient, whether it’s fat, sugar or protein, will one serving give us, compared to how much we need for the entire day. Therefore, select foods with lower %DV of fats, sugars or trans fat.

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We usually associate carrots with the colour red/orange, but the fact is, carrots grow in a host of other colours including white, yellow, red, or purple, the latter being the colour of the original variety. Carrot is a plant with a thick, fleshy, deeply coloured root, which grows underground, and feathery green leaves that emerge above ground. Carrots belong to the Umbelliferae family, named after the umbrella like flower clusters that plants in this family produce.

Why include carrots in your diet

Carrots are an excellent source of antioxidant compounds, and are the richest vegetable source of the pro-vitamin A carotenes. Beta-carotene helps to protect vision, especially night vision. Beta-carotene’s powerful antioxidant actions also help provide protection against macular degeneration and the development of senile cataracts, the leading cause of blindness in the elderly.

Research conducted at Kansas State University suggested that if you are frequently exposed to second-hand smoke, then making vitamin A-rich foods, such as carrots, part of your diet is an intelligent decision to save your life. This is because beta-carotene in the carrot can be easily changed by our body into vitamin A, which is essential for healthy cell growth and a strong immune system. Therefore including as little as one carrot per day could cut the rate of lung cancer in half. Just 100g of carrots provides 6,460ug of beta-carotene and 8840ug of total carotenes.

The researches also found that carrot contains bulk of folic acid, a group of vitamin B, which can fight against free radicals [substances that cause cancer] in our body. The lignin found in carrot helps strengthen the immune system to fight against cancerous cells.

High carrot intake has been linked with a 20 per cent decrease in postmenopausal breast cancer and 50 per cent decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and oesophagus. It also has anti-hypertensive drug properties which help to reduce the blood pressure. Therefore, it is also regarded as a good addition for hypertensive patients. But carrots should be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since exposure to this gas makes them bitter.

Carrots are rich in fibre and are a good low-calorie substitute. Calorie content of 100g carrots is just 48 calories and hence serves as a good meal filler for people on a diet. The fibre in carrots helps to cleanse the stomach and this helps to prevent constipation. All you have to do is blend fresh organic carrot juice in a juicer and dip a drop of olive oil into the glass. Stir the mixture and have 150 ml of this juice every morning. This will help relieve you from the most undesirable constipation. In fact, carrots also act as a tonic in conditions like diarrhoea.

How to cook carrots

Carrots are delicious when eaten raw or cooked. Beta-carotene is not destroyed by cooking; in fact, cooking breaks down the fibre, making this nutrient and carrots’ sugars more available, thus also making them taste sweeter. Take care not to overcook carrots to retain their maximum flavour and nutritional content. As carrot has fat-soluble substances, its nutrition is absorbed better with the presence of oil. Therefore, it is better to dip one drop of olive oil into a glass of carrot juice.

Like many foods, carrots too, when eaten in excess produce unhealthy results. Consuming too many carrots or drinking too much juice can turn your skin, mostly the hands, yellowish-orange. This could be due to two reasons. Either your body is unable to process all the carotene you consume, or your liver is toxic. This condition is called carotenemia. Though the skin discolouration is harmless and is not a threat to your health, it might be shocking to some who may find this appearance absurd. Remember that excess carotene can often cause this condition in children and is uncommon in healthy adults because their liver mainly functions well enough to convert the beta-carotene to vitamin A and eliminate the rest from the body.

How to select and store carrots

The selection of carrots is of great importance. Always choose carrots whose roots are firm, smooth, relatively straight and bright in colour. The deeper the orange-colour, the more beta-carotene is present in the carrot. If the green tops are attached, they should be brightly coloured, feathery and not wilted. Since the sugars are concentrated in the carrots core, generally those with larger diameters will have a larger core and therefore be sweeter.

Carrots are rough and tough vegetables that will remain fresh longer than many others, if stored properly. The trick to preserving the freshness of carrot roots is to minimise the amount of moisture they lose. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation. This method will keep them fresh for about two weeks.

Have this attractive vegetable for its wholesome benefits and boost your health.

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Health benefits

• Saffron offers antioxidant properties that help fight damage done by free radicals and prevent cancer.
• It also has anti-depressant properties and has a soothing effect on the nerves.
• It improves blood circulation and prevents hardening of the arteries.
• It is touted for its abilities to boost memory power and is hence recommended for children and seniors.
• It induces sound sleep.
• Studies have found saffron to help improve eyesight.
• It helps relieve arthritic pain.
• Massaging the gums with saffron helps reduce soreness and inflammation.
• The spice eases irritation, depression, mood swings and other pre-menstrual symptoms.
• It helps lighten complexion if consumed on a regular basis.
• Saffron oil is good for the skin and also provides relief in insect stings or skin eruptions.
• It relieves fatigue and muscle inflammation by enhancing oxygen diffusion in the blood.

Consume with caution

Saffron is a very potent spice and a small pinch of sprigs is all you need to use. Consuming over 5g of it in a day can lead to toxic reactions like nausea, vomiting, loss of appetite and drowsiness. Consuming 10g in a day can lead to miscarriages, and consuming 20g can be life-threatening. It is best used after soaking in water overnight.

When you buy…

You need 75,000 flowers just to make one ounce [about 28g] of it. That’s why it’s expensive. And that’s also the reason that it is one of the most adulterated spices. There’s no dearth of people selling fake strands of this spice. Hence, you need to be extra cautious when buying it. When buying, check for bright yellow-orange colour. Also, chances of getting cheated are less if you buy it as strands instead of buying it in powdered form. To differentiate between genuine and fake ones, simply soak one strand in warm water or milk. If the milk or water changes its colour immediately, then the saffron is fake/adulterated. Remember, it takes about 10 minutes of soaking in warm liquid for genuine saffron to lose colour or give out aroma.

it takes about 10 minutes of soaking in warm liquid for genuine saffron to lose colour or give out aroma

How to store

Keep it away from sunlight and moisture in an airtight container. If it is exposed to sun rays for long, it begins to lose its colour and flavour. Stored properly, it can easily last for 3 – 4 years, after which it starts losing its flavour.

In your diet

Saffron has been used to flavour the foods of the royalty. Hence, it has been considered the spice of the rich. You can use saffron to flavour or colour food too. It is mainly used in soups, sauces and rice preparations to give them a bright yellow colour and a distinctive flavour. You can even use it to garnish desserts.

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While this high is temporary, here are some healthy ways to boost your mood:

• Include herbal drinks such as lemon, ginger, ice tea or herbal teas in your daily diet. At the same time, limit your caffeine intake. Excess caffeine causes water retention and slows metabolism.
• Drink lots of fluids like water or fruit juices.
• Increase your intake of omega-3 fatty acids as a dip in these leads to depression. Sources of omega-3 fatty acids include fatty fish like salmon, tuna, mackerel and sardines; flaxseed; sesame and pumpkin seeds; soy beans, almonds and walnuts. Use oils such as sesame, mustard and olive for cooking as they are rich in poly- and monounsaturated fats. These oils contain high amounts of omega-3 fatty acids and are also heart- friendly.
• Eat a diet rich in tryptophan, the amino acid that increases levels of the mood-enhancing hormone serotonin. Foods like chicken, turkey breast or milk are good sources of tryptophan. To increase the absorption of tryptophan, add complex carbohydrates like oats or whole wheat to your diet.

Exercise

In addition to the foods, make it a point to exercise. It helps to lift your mood by releasing endorphins. Exercise, in particular, helps women who are feeling low due to excess weight gain.

Happy meals

A healthy mood-enhancing diet should consist of…

Breakfast

• Whole wheat bread with low-sugar fruit spread/mixed fruit jam.
• A bowl of oatmeal with some raisins, or honey-coated flakes in milk accompanied with fruits like banana [rich in antioxidants and minerals].
• Peanut butter or jelly sandwich and reduced-fat milk.
• Use honey instead of sugar. And include whole grain breads while avoiding refined foods like white bread and pasta.

Main course

• 4 – 5 servings of green leafy vegetables, rich in B vitamins and antioxidants like agathi [agasthi], amaranth [chauli leaves], colacasia leaves [patra], spinach, cabbage and broccoli.
• People with a low intake of certain amino acids are more likely to feel low. Hence, get adequate amounts of protein by including milk and milk products, fish, egg whites, and beans like soy beans, kidney beans and chick peas in your diet. You could make chapattis of soy flour instead of wheat.
• Avoid heavy and late night dinners as they may cause acidity, gas formation and disturbed sleep, which in turn affect your mood.

Dessert

• Fruit custard with jelly or a bowl of mixed fruits with honey and yoghurt.
• An occasional sweet, cake, chocolate or piece of fresh bread won’t hurt.

However, follow a healthy eating pattern. It will help you both physiologically and psychologically.

This was first published in the August 2011 issue of Complete Wellbeing.

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Foods to include

Water

Drink plenty of water as it helps reduce acne by flushing toxins out of your system and keeping your kidneys, liver and bowel functioning effectively. A sluggish digestive system is often linked to acne. Water will also help keep your skin supple and hydrated. Dehydrated skin can become dry and flaky as the skin’s natural exfoliation slows down and pores become blocked.

Antioxidants

Include loads of yellow and orange coloured foods like carrots, sweet potatoes, yellow and orange bell peppers, oranges, tangerines, mangoes, papayas, lemon and apricots. These foods are rich in vitamin A and C. Vitamin A acts as an antioxidant to neutralise harmful elements in our skin, helping to prevent wrinkles, resist infection and keep our skin youthful. Vitamin C promotes and protects collagen, which provides support and elasticity to your skin thus delaying the onset of wrinkles. Berries like blueberries, blackberries, strawberries, beets, plums, and red grapes are a great source of polyphenols—antioxidants that are known for their anti-ageing capabilities and for lending a pink glow to the skin.

A daily dose of vitamin E is a basic requirement for a glowing skin. Vitamin E is found naturally in almonds, asparagus, avocados, fish, brazil nuts, broccoli, canola oil, corn, cottonseed oil, fortified cereals, hazelnuts, soy bean oil, spinach, sunflower seeds, walnuts, wheat germ and wheat germ oil. Vitamin E, an antioxidant, helps avoid cellular damage by preventing the formation of free radicals. It also enhances healing and tissue repair process .It slows down cellular ageing and prevents formation of wrinkles.

Green tea is another delicious way to include antioxidants in our diet. Having two cups of green tea can do wonders to the skin. The polyphenols in it are 100 times more effective than vitamin C and 25 times more effective than vitamin E.

Green veggies

Eat at least 50g of greens per day. You can have veggies like broccoli, brussels sprouts, cabbage, collards, green bell peppers, kale, kiwi and spinach. These greens are rich in iron, which helps tp prevent dark circles.

Vegetable oil

Use oils rich in poly and monounsaturated fats like sesame, mustard and olive oil for cooking to overcome skin dryness. Good fats are required to maintain the texture of our skin. These oils provide the added benefits of being rich in omega-3 fatty acids, which is good for the heart.

Fibre-containing foods

Include high-fibre foods like oats, barley, ragi, bajra, whole wheat grains, different variety of fruits and vegetables in your diet. Fibre helps to promote the digestive process and remove toxins from the body leading to clear skin. These are also rich in B vitamins, which aid new skin-cell growth.

Foods to avoid

Refined and sugary foods

Excess consumption of sugary foods like chocolate or sweets is one of the main causes of acne. Refined and tinned foods are considered to be huge skin sinners. A diet that is high in sugar makes your body susceptible to bacterial infections, which may further aggravate spots and other skin conditions. Instead, have wheat bread, oats and other grains or substitute white rice with brown rice, and white sugar with honey or brown sugar.

Fried and spicy foods

Excess consumption of fatty foods can cause sluggish digestion, cloudy thinking and stimulate the sebaceous glands to secrete more oil leading to an oily skin. Eating spicy foods can also lead to acidity, which can cause dullness of skin. Instead, substitute spice with ginger, and herbs, which stimulate digestion and in turn promote healthy skin.

Tea and coffee

People who drink a lot of tea, coffee, cola, hot chocolate and any kind of aerated drinks are more likely to have tired-looking skin and suffer from conditions such as greasy skin and spots. This is because these drinks contain caffeine, which increases the excretion of vitamins and minerals from the body. It is better to limit our intake to not more than two cups of coffee, tea or other caffeine-containing drinks in a day.

Alcohol

Excessive alcohol intake may lead to skin problems such as split veins. Alcoholic beverages are diuretic and increase the water loss from the body leading to dehydrated skin. Dehydrated skins develop wrinkles very easily. Hence, alcohol is best avoided.

Smoking

Nicotine does not help to keep a healthy skin. It attacks the blood vessels that feed the skin with nutrients and oxygen, as well as those that drain away the waste products from the skin. Lack of oxygen causes faster ageing of the skin.

Try to make these few modifications a part of your daily routine and enhance your natural beauty.

This was first published in the December 2009 issue of Complete Wellbeing.

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The areas where the water accumulates appear swollen, tender or bloated. The common areas to be affected are the extremities [mostly feet and ankles] and the abdomen. In fact, abdominal bloating due to water retention is quite common. However, sometimes it also affects the face.

Persistent water retention indicates a serious problem—perhaps a thyroid, kidney, bladder, heart or liver dysfunction—and should be brought to the urgent attention of a medical professional. Such a bloating or swelling is accompanied by muscle pain.

What you can do

You can treat water retention with some simple remedies, if the cause is not a major illness.

• Have a piece of amla every morning. This helps flush out toxins.
• Eat one teaspoon alfalfa seeds every morning with a glass of lime water.
• Have at least one cup of yogurt every day. The active cultures in yogurt aid in digestion and increase the good bacteria in the gut.
• Keep sipping herbal tea—green tea for instance—at least three times a day. It helps dilute the water-retaining salts.
• Include garlic in your diet.
• Drink a glass of lemon juice with clove. Also a glass of cranberry juice daily will do you good. They are natural diuretics [cause frequent urination] and help detoxify the body and stop water retention.
• Drink coconut water once a day. It is a popular remedy for water retention.
• Have an elaichi banana every day to eliminate fluid retention.
• Add flaxseeds to your diet [this is particularly helpful for pregnant women].
• Eat a bowl of watermelon and cucumber salad every day before meals.
• Drink lots of water to help dilute the urine produced by the kidneys. Since urine contains fluid-retaining salts, diluting it helps decrease water retention and associated swelling.

Attention ladies!

Water retention is a common premenstrual symptom. Here’s what you can do about it:

• Avoid consumption of alcohol.
• Have at least six small meals per day. Avoid long gaps between your meals.
• Increase your intake of fibre-rich foods.
• Avoid drinking more than one cup of caffeinated and aerated drinks. Consumed in small amounts, caffeine is a diuretic and helps shed a little water weight. However, in excess, it dehydrates the body, which then attempts to hold on to the water by collecting it.
• Avoid eating foods high in sodium such as French fries, pepperoni pizza, potato chips, salted nuts and most fast foods. Also refrain from eating food where sodium is used as preservative such as ketchup, chilli sauce, soy sauce, pickle and various chutneys.
• Increase your intake of foods rich in potassium and vitamin C. These include soy, bananas, apricots, tomatoes, cabbage, cucumber, raisins, potatoes, figs, currants, avocados, beets, Brussels sprouts, cantaloupe, dry dates, kiwi fruit, melons, pears, oranges, prunes, spinach and winter squash.
• Have protein-rich foods such as milk and milk products, soy, dals, egg whites and fish.
• Avoid wearing tight clothing [like shoes or belts].
• Keep your legs in an elevated position as often as possible. This moves the fluid back from the legs into the circulatory system and then to the kidneys, where it can be excreted.
• Do not stand or cross your legs for long.
• Exercise daily. The leg muscles play a key role in moving blood from the feet back to the heart. If the leg muscles weaken or if one doesn’t get adequate exercise, fluid from the blood collects in the feet and ankles.

This was first published in the November 2010 issue of Complete Wellbeing.

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The best ones are plump, fragrant and have a very slight dent when touched. Avoid those that are hard, mushy, or show signs of mould.

However, dried figs are more popular and commonly used than the fresh ones.

The many health benefits of figs

Figs are healthy. Here’s why eating them is good.

Relieves constipation and helps heal piles

They have a mild laxative effect because of their high fibre content [the fibre content in figs is higher than in any other fruit or vegetable]. Eat two dried figs soaked in water overnight every morning and before going to bed with a glass of warm water to stay away from problems like haemorrhoids (piles) and constipation.

Helps control blood pressure

The potassium in fig helps control blood pressure. Also being high in magnesium, the potassium-magnesium combination combats acidity and gas formation to a great extent. Soaking a fig overnight in water and having it early in the morning with 4 – 5 basil leaves is of great help here.

Improves heart health

Dried fig is rich in phenol, omega-3 and omega-6 fatty acids. These fatty acids reduce the risk of coronary heart disease. The high soluble-fibre content helps reduce cholesterol levels in the blood by over 20 per cent, thus preventing plaque buildup in the arteries.

Promote weight loss

They have zero cholesterol or saturated fats, which, along with their fibre content promotes weight loss.

Elevates mood

They are abundant in vitamin B6, which enhances production of serotonin [mood-boosting hormone] and prevents water retention.

Eases symptoms of menopause

Menopausal women with major mood swings can benefit from eating figs. Women on birth control pills too can have figs to replenish their vitamin B6 levels, which gets depleted by the pill.

Increases bone density

Being rich in calcium, figs help in increasing bone density.

Helps sleep better

Get rid of insomnia by eating them regularly—figs are rich in tryptophan, a vitamin that induces good sleep.

Soothes respiratory ailments

Soothe your respiratory ailments with this simple remedy. Boil 4 – 5 fresh figs in about half litre water. Bring the water to a boil and then strain the mixture. Once cooled, drink the mixture and get instant relief from a sore throat.

Boosts skin health

Get soft, glowing and blemish-free skin by including them in your daily diet. A natural way to treat boils is by applying the inner red part of a fresh fig over it and sealing it. Keep it on for 10 – 15 minutes and then wash it away with warm water.

Figs in your food

Here are some ways to incorporate figs into your diet and reap its benefits:

• Dried figs added to milkshakes or smoothies lend extra flavour, while making the drinks high in energy—an ideal way to start your day.
• They can be added to baked goodies like muffins, cakes, cookies, muesli and energy bars.
• They double up as natural sweeteners in oatmeal, ragi or any other wholegrain breakfast porridges.
• Dried figs can also be added to fruit salads or custard. You can finely chop the figs and add them to your favourite salad with cinnamon before serving.

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The nutrient content

The versatile onion comes from the same family as garlic and chives—the lily family, which has a high content of sulphur compounds [cysteine sulfoxides]. These compounds are responsible for the pungent smell and taste, and the tear-inducing quality of onions.

Onions are an excellent source of chromium [a micro-mineral that affects the action of the insulin]. One cup of raw onion contains over 20 per cent of the daily value for this important trace mineral. Therefore, it is usually inclusive in a regular diabetic diet. Compared with other fresh vegetables, onions are low-calorie, free from saturated fats and cholesterol, moderate in protein but still have a very high food value.

Medicinal properties

Ancient people were aware of the health benefits of this vegetable and hence, consumed it regularly.

• Onions help improve cardiovascular health by aiding thinning of the blood, which in turn, prevents the red blood cells from forming clumps or plaques.
• The flavnoids like quercetin present in onions helps inhibit the oxidation of low-density lipoprotein [bad cholesterol] and increase high-density lipoprotein. This helps in preventing diseases like atherosclerosis and coronary heart disease.
• Apart from helping in diabetes control, onions are also beneficial in the treatment of urinary tract disorders. Boil an onion in water, filter the water, cool it and drink it to cure any urinary infection. It also helps reduce the burning sensations experienced while passing urine if there is a staphylococcus-induced infection. Further, having onion-sugar syrup regularly provides instant relief from unnecessary urine retention in the bladder.
• Eating onions helps improve several stomach anxieties.
• The Vitamin C present in onions helps kill harmful bacteria, relieve the inflammatory congestion and at the same time improves the efficiency of our immune system. Onions help drain out mucus from cavities and facilitate the melting of phlegm, alleviating the symptoms of sinus.
• The vitamin C and quercetin lend onions anti-inflammatory properties that provide relief in conditions like arthritis.

More benefits

Some other health benefits of onions are:

• Onions helps in high blood pressure and insomnia. Just put slices of onion in a jar and inhale the smell before going to bed. You will fall asleep in barely fifteen minutes.
• Being a diuretic, onions increase the secretion of urine thus preventing oedema.
• Onions are slightly laxative and partially prevent constipation because it is also a good source of fibre.
• The flavonoids in onion actively inhibit the growth of cancerous cells and prevent stomach cancer.
• Onions are very good for the health of hair, finger and toe nails.

Helpful hints

Buying guide

• Always choose onions that are firm and have a tight skin.
• Generally choose the ones that are heavy for their sizes.
• The onions should be free from any moulds or sprouts. The skin must have a brittle and papery feel.

Store well

• Onions can be stored for several weeks [if not months] without compromising their taste or nutritional value. However, store them in a dark place in a single layer as sunlight can make them taste bitter.
• Ensure that the storage area is dry, as moisture can make them mushy and develop mould.
• Do not store whole onions next to whole potatoes, it might spoil them both.

The best part about onions is that they are easily available and can be had any time. However, remember that consuming very large quantities of raw onions at once can lead to gastrointestinal irritation.

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The role calcium plays

Besides maintaining the rigid structure of the skeleton, Calcium is vital for normal contraction of muscles and heart; normal nervous activity; and proper utilisation of phosphorus and vitamins like A, C and D.

Calcium is also one of the ‘buffers’ in blood that helps maintain the levels of acid and alkalies. It aids in the process of blood clotting and stimulates enzymes in the digestive process.

Calcium-rich nutrients

Omega-3 and -6 fatty acids, found in fish and olive oils and flaxseeds [if taken in large doses], increases absorption of calcium from the gut. The Omega fatty acids reduce the calcium loss in urine and abnormal deposition of it in soft tissue while increasing calcium levels in bones.

Calcium can bind to oxalic acid to form oxalates and thus become unavailable in the body. Food preparation techniques like blanching help increase the bioavailability of this mineral.

Dipping the green veggies in boiling water removes considerable amount of oxalate [as oxalate is highly water-soluble], while retaining the desired mineral.

According to researches, chewing betel leaves with slaked lime [calcium hydroxide] increases our calcium intake, which is then utilised by the body.

Milk and milk products like curds, paneer, cheese, and buttermilk are the most important sources of calcium in readily available form. One litre of cow’s milk contains 0.12 per cent of calcium.

Cereals and pulses like ragi [nachni], soybeans, and whole horse gram [Kulthi or kuleeth] are rich in calcium. Calcium is also abundantly found in dark green leafy vegetables like spinach, fenugreek leaves, broccoli, colocasia leaves [arbi ke patte] and agathi.

Nuts and seeds like apricots, dried figs, sesame seeds and black currants too are good sources of calcium.

Shrimps [small, dried], fishes like sardines [with bones], chela and parsey [dried] are some calcium rish fish sources.

Soy-based beverages or tofu, canned salmon, calcium-fortified juices and cereals are good options for lactose intolerant people.

Fortified orange juice contains approximately 320mg/cup, while calcium-fortified cereals contain 200mg/cup of calcium.

Calcium deficiency symptoms

Paleness, getting tired easily, joint pains, heart palpitations and muscle cramps are some common symptoms seen in calcium-deficient individuals.

Sweating around the head even during cold weather is the most obvious symptom of calcium deficiency.

Children deficient in calcium, fail to develop strong bones. They tend to suffer from frequent indigestion and diarrhoea. They may also suffer from delayed and defective teething or have enlarged heads.

Dangers of calcium deficiency

Deficiency of this vital mineral can cause various conditions like osteomalacia, osteoporosis, and rickets. If levels drop beyond a certain limit, a condition called Tetany [causes tremors and involuntary contractions of the muscles] may also occur.

Hormones affect the calcium levels in the blood and few know that calcium deficiency can also lead to insomnia.

So if you are finding it difficult to fall sleep at night, having calcium tablets with a glass of milk once a day may help.

Proper supplementation

It is difficult to keep up with our essential nutrient requirements. Hence, supplementation may be required. But merely popping a pill is not enough. You also need to pay attention to what you eat and drink around supplement ingestion, as it can help or hinder its absorption into the body.

Avoid eating chocolates, spinach, kale, wheat germ, and caffeinated drinks like tea or coffee, 30 minutes before and after taking the supplement; it caffiene may decrease the absorption of the mineral.

Consume enough fluid everyday, as an adequate liquid intake is necessary for calcium supplements to dissolve in our system.

Divide the daily supplementation in minimum two doses.

Avoid bedtime doses to stay away from heartburn or acidity.

Avoid taking supplements on your own. Consult a physician before starting calcium supplements, particularly if you are on any medication. Calcium supplements can be involved in drug interactions with some medications.

And your physician can assess if they are good for you or can have any side-effects, and provide alternatives.

Calcium nutrition for women

Calcium plays a very important role in a woman’s life at every stage of her life—adolescence, pregnancy, lactation or menopause.

This is because these stages are are critical in a woman’s life, during which it is vital for a woman to ensure that her intake of calcium through food and/or supplements is adequate and meets the recommended requirements.

During pregnancy, especially in the third trimester, a woman’s body needs more calcium in order to meet the requirements for bone mineralisation in the foetal skeleton.

Adequate calcium intake during this period helps to normalise blood pressure, decrease the likelihood of premature birth and lower the suffering of painful labour.

In the early 40s when women go through menopause, there is a rapid loss of bone due to oestrogen deficiency and this process may last from 4–8 years after menopause. In fact, after menopause, it is not uncommon for women to lose up to five per cent of their bone mass every year.

This creates a state of potential calcium loss in the blood, and the body compensates for this by drawing calcium out of the bones, thus increasing the risk of osteoporosis and arthritis.

Now that you know important calcium it is to our body, whether you are a woman or a man, take care to maintain proper calicium levels in your body to keep it functioning at optimum levels.

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The good part is that oats are readily available, inexpensive, and easy to incorporate into your daily diet. They generally come in pre-packaged containers as well as in bulk bins. While purchasing oats, make sure they are free from moisture. To make sure that oats are fresh, smell them. If they smell rancid, they are bad; don’t buy them. Oatmeals stay good for about two months, if stored in an airtight container in a cool, dry and dark place. They are also available on the breakfast menu of almost every restaurant.

Oat gains

Oat is a low-calorie grain rich in various nutrients like magnesium, potassium, zinc, selenium and protein. A 100g of oats contain 380 calories, while the fat content is just 10 per cent [10g] of the total calories. Of all the grains, oats contain one of the best amino acid profiles. Amino acids are essential proteins that help facilitate optimum functioning of the body. The combination of these nutrients makes oats a super food. If you eat a bowl of oats on a regular basis, you will be able to achieve your fitness goal earlier than usual.

Oats, oat bran, and oatmeal contain a specific type of fibre known as beta-glucan. Oat, with its high fibre content, helps remove cholesterol from the digestive system that would otherwise end up in the bloodstream. This indirectly helps decrease the low density lipoprotein [LDL] cholesterol from oxidation and protects us from cardiovascular disease.

• Oats are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. It can be easily included in a diabetic diet.
• Oats are a great source of dietary fibre. They consist of approximately 55 per cent soluble fibre and 45 per cent insoluble fibre, and hence are a good cure for constipation.
• Oats also prevent bowel cancer because of its high fibre content.
• Oats are very filling and low in calories. They make a healthy breakfast and can be eaten as meals by people looking to reduce weight.
• Oats are high in vitamin B1, which is required by the body to metabolise carbohydrates.
• Oats are considered to be a good source of selenium. This micro mineral is involved in DNA repair and is associated with reduced risk of cancer, especially colon cancer.
• Oatmeal contains zinc, which is an essential constituent of many enzymes and is required for metabolism of nucleic acids. Zinc is also associated with healing of wounds, growth, reproduction and glucose tolerance of the body.

In your meal

There are various ways to include oats in your diet. You can have them with milk in your breakfast or make healthy snacks out of them like oat cookies, or oat flour muffins. You can also make a dessert out of it by making oat chikkis and oat cakes. Combine them with other cold cereals like muesli and granola for more variety and nutrition. In fact, oats are a major ingredient in various energy bars used by athletes.

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