Now, when my clients express such ‘beliefs’ about fruits, I understand where they are coming from. Fruits are such a wonderful natural resource—they give us nutrition, energy and fibre. Not eating fruits due to myths associated with them keeps us from the nutritional goodness that they offer.

Let us debunk some common fruit myths and find the truth behind them.

14 Common Fruit Myths

Fruit Myth #1: An apple a day keeps the doctor away

It’s not just the apple, all fruits have vitamins, minerals, antioxidants, fibre and energy and, when consumed daily, can keep the doctor away. The key is not apple but ‘a fruit every day’.

Fruit Myth #2: Eating guava during cough and cold worsens it

This is nne of the more popular fruit myths. Guava is rich in vitamin C and other minerals. It also has other nutrients, which build immunity and therefore help us fight against cough and cold, not cause it.

Fruit Myth #3: Over-ripe fruits are harmful

As long as the fruit retains its colour, shape and texture, there is no cause for worry. Of course, if the fruit is bruised or has become smelly/rotten, you should discard it. Otherwise, consumption of over-ripe fruits doesn’t harm you in any way.

Fruit Myth #4: Bigger and brighter the fruit, the healthier it is

The brighter and bigger the fruit, the chances of it being artificially ripened are higher. For instance, grapes are sometimes treated with sulphur dioxide to delay spoilage and keep them looking fresh for long [sulphite can trigger an allergy in some people].

It is best to eat only fruits that are fresh, seasonal and grown locally.

Fruit Myth #5: Diabetics shouldn’t eat fruits

This is yet another of those fruit myths that keep people from the goodness of fruits. If you have diabetes, you can still eat up to two fruits a day, keeping in mind the glycaemic index [GI] of those fruits. You need to avoid fruits that are high in natural sugars. For instance, watermelon has a GI higher than even mangoes and so is best avoided by diabetics. But there is no need for you to deprive yourself of fruits completely.

Fruit Myth #6: Consuming fruits leads to dental caries/decay

If you don’t care for your teeth or maintain good oral hygiene, any food will cause tooth decay. In fact, fruits like apples, pears and oranges [most citrus fruits] help in cleaning your teeth and are therefore considered good for oral health.

Fruit Myth #7: Because fruits are low on calories you can have as many as you like

Fruits contain simple sugars and also their fair share of calories. Some fruits are low in calories but still need to be consumed in moderation. Excessive sugar means excessive calories and thus weight gain.

Fruit Myth #8: Eating citrus fruits helps clear wrinkles as they are rich in vitamin C

Vitamin C is an antioxidant that has collagen-like properties, which leads to glowing and healthy skin. However, the development of wrinkles varies from one individual to another. Along with food, it’s your body’s capacity to digest the vitamin C, which aids in healthier skin. Therefore it’s not citrus fruits but your body that determines the arrival of wrinkles depending on how it absorbs vitamin C.

Fruit Myth #9: Eating too many fruits can cause diabetes

Diabetes is not just determined by what you eat but by the ability of your pancreas to produce insulin. If your body is unable to produce sufficient insulin, you are likely to have high sugars irrespective of the number of fruits you eat. But if you are already a diabetic, you need to watch your consumption of sugary fruits.

Fruit Myth #10: Eating too many bananas can lead to a potassium overdose

Nutrients introduced in the body as injections/tablets/syrups are absorbed much better than from a natural food source. Therefore, even if you eat 10 bananas a day, it won’t shoot up your potassium load as your body won’t be able to absorb all that potassium. All that could happen due to eating too many bananas is an upset tummy (and increased sugars if you’re a diabetic).

Fruit Myth #11: Fruits are best eaten at bedtime

The best time to consume fruits is mid-morning and mid-evening on a light stomach because your body’s need for glucose and energy is higher at this time. Eating fruits at bedtime post dinner only loads more calories into your system, leading to weight gain. Besides, it’s not advisable to eat much after 7pm because our metabolism slows down as the day progresses and is the slowest by bedtime.

Fruit Myth #12: Drinking fruit juice or eating a fruit bar is as good as eating a whole fruit

This is perhaps the most misleading of all fruit myths. A lot of people hate eating fruits—they find it immensely boring. But they don’t mind drinking juice or eating a fruit bar. But it is better to eat a fresh fruit as juice lacks fibre, which is present in a whole fruit. Fibre aids in digestion and juices do not have the same effect. Besides, fruit bars and canned juiced are processed, often with added sugar, and have far more calories, compared to fresh fruits.

Having said that, drinking fresh juice is much better than not consuming fruits at all. But don’t drink it thinking it will provide you with the benefits of a whole fruit; be aware that you’re missing out on certain nutrients like vitamins and minerals as well as fibre.

Fruit Myth #13: Figs are good for health and hence should be eaten in plenty during the season

Figs are nutrient-heavy and not easily digested by the body even though they are rich in fibre. Excessive consumption of figs may lead to diarrhoea. One shouldn’t eat more than two figs a day.

Fruit Myth #14: Fortified fruits are healthier than fresh ones

Most fortified fruits come in cans. Fresh fruits are healthier than fortified ones as they contain preservatives, have high sodium and sugar content, and add to your weight and water retention issues.

Last updated on 23^rd October 2019

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What does beetroot contain?

Beetroot has magnesium, iron, zinc, vitamin C, B9 and B6. Beetroot greens [leaves] give you a good amount of calcium, iron, zinc and folic acid. The nutrients make this vegetable wholesome, nutritive and energy-dense. Being rich in antioxidants it helps you fight health problems. Beetroot also contains simple sugars or carbohydrates, but falls under the medium glycaemic index category and, therefore, can be eaten by diabetics in moderation. Since it’s low in fat, it is also a good option for weight watchers.

Beetroot gets its colour from an enzyme betanin, which is not digested by the body. That’s the reason you pass red colour stools and urine after eating beetroot. Don’t worry, this is not harmful. In fact, betanin is used in the food industry as a colouring agent to various jams, squashes and jellies.

Why is beetroot healthy?

Beetroot, thanks to its various nutrients, has many health benefits:

• It lowers homocysteine, a cardiac marker.
• Helps lower bad cholesterol [LDL].
• The simple sugar/carbohydrates and betanin help the liver, making it an ideal food for liver disorders like jaundice.
• Beetroot contains water-soluble fibre and hence is a boon for those suffering from constipation, and colon disorders like piles.
• It helps rid the body of toxins as it contains beta cyanin, which is good for the liver, the gall bladder and the kidneys.
• It also stimulates the lymphatic system, which is beneficial in colds, coughs and other bronchial ailments.
• It aids recovery from anaemia as it contains beta carotene and iron, which help build red blood cells.
• It keeps hypertension in check, as the nitrate content, which gets converted to nitric oxide by the saliva, helps dilate blood vessels, lowering the blood pressure.

Quick facts

How to store beetroot

It has a long shelf-life if you store it in a cool, dry place. Store the leaves separately. Beets can be frozen for months, but as pulp in an air tight container.

How to choose a beetroot

While buying beetroot, look for firm [not hard] and maroon ones. Resist the temptation to buy big ones and go for medium or small sized beetroots. If the bulbs are scaly and spotty, don’t pick them. If you find beetroots with leaves, buy them.

Watch out for

Leaves of beetroot contain oxalates, which can be harmful if you have kidney stones. Also beetroot is rich in nitrites, which when cooked and left unattended for days, turn into nitrosamines that are carcinogenic.

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

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Nutrient composition

Mango as a fruit is nutrient dense. It is high in energy and beta carotene—an essential antioxidant that helps prevent major illnesses like tuberculosis and cancer.

It also contains trace nutrients like tryptophan [an essential amino acids that helps the body synthesise proteins], calcium and phosphorous in good amounts. Mango has a moderate glycaemic index [41 – 57] and therefore can be eaten by diabetics, but in moderation.

Being rich in simple sugars, it is a good instant-energy snack. However, overeating mangoes can lead to weight gain.

Since it generates more body heat, it needs to be balanced with enough fluid intake. The skin of the mango contains an enzyme called ‘urishiol’, which can cause allergic reactions in some people.

Health benefits

Mango as a fruit and the mango tree has various health benefits. Some of them are as follows…

• Mango is a rich source of B complex vitamins and vitamin C; it helps strengthen the nervous and the immune system.
• Mango contains vitamins A and E, which are good for eye and skin health.
• Enzymes present in ripe mango, break down proteins, thus helping the digestive system.
• Mangoes are abundant in trace elements like copper and minerals like potassium and magnesium. The high potassium content helps keep blood pressure under control.
• Thanks to the high levels of vitamin C, mango aids in better iron absorption and, in turn, helps cure anaemia along with iron-rich foods.
• Mango pulp helps retard the growth of cancer cells, according to research by National Mango Board of Orlando, Florida.
• Mango flowers are also used to cure diarrhoea, chronic dysentery and urinary tract infections.
• Mango peels have high anti inflammatory properties and are therefore commonly used in the cosmetic industry.
• Mango bark is beneficial in controlling pain experienced in rheumatism.
• Pulp of the raw mango is a cooling agent and excellent to ward off ill effects of excess heat.
• Mangoes are fibre-rich—and 40 per cent of its fibre content is soluble. This helps bring your cholesterol levels down.

Mango as a fruit can be eaten raw or ripe. The beneficial effect could vary a few degrees in terms of its beta carotene content, but not otherwise.

Storage

Although mango is a summer fruit, it has to be stored in a cool and dry place for better shelf life. Green raw mangoes last without refrigeration for 4 – 5 days or in the refrigerator for 8 – 10 days.

To ripen a tender green mango, cover it with hay. This is a natural ripening method, which helps retain its nutrients. This may take anywhere from 6 – 8 days, if stored correctly.

You can even store mangoes through the whole year in pulp or in dried form. Mango pulp needs to be stored in air-tight containers. You can add a little preservative like benzoic acid or citric acid for longer shelf life.

In India, many people store juice for future use. Raw mango is a popular tenderiser for meat preparations.

Mango can be stored in various forms like pulp, dried mango bits, squash, juice, cocktail pieces, pickles, morrabas and chutneys.

In your diet

Mango can be used in various forms. Raw mangoes are used in curries, chutneys, vegetables, as seasoning for snacks and cooling drinks and squashes.

You can eat ripe mangoes whole or in the form of jellies, puddings, ice creams and toffees. Raw mango, dried and powdered [called amchur powder] is commonly used in Indian, Malaysian and Thai cuisines.

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Kokum is a very good antioxidant [combats free radicals]. It is also rich in citric acid, hydroxicitric acid [HCA], malic acid, polyphenols and acetic acid. The seeds have between 23 – 25 per cent oil, which solidifies on room temperature and becomes like butter—kokum butter, which also has healing properties.

Kokum cures

Here are some of the health benefits of kokum.

• Kokum has excellent antioxidant properties, which helps combat diseases like cancer and tuberculosis.
• The hydroxicitric acid [HCA] that is present in kokum is used in lowering cholesterol.
• It has been shown to be a good anti-obesity agent, as it suppresses synthesis of fatty acids, lipogenesis [conversion of sugar to fatty acids] and facilitates weight loss.
• Its powder and decoction is used to prevent dehydration and loss of nutrients. It improves digestion and appetite; reduces constipation and provides relief from piles and fissures.
• Traditional ayurvedic medicines use this fruit in infusions to treat skin ailments such as rashes, burns, and skin allergies. It is also known as a tonic for heart and liver in ayurveda.
• Kokum mixed with sugar and the concoction [aagal] made from the same is a tasty drink, which is refreshing. It is also an excellent remedy for sunstroke/dehydration.
• The bark and the seeds of the fruit are used in ayurvedic medicines for making powders or pastes.
• The butter/oil from the seeds, which is similar to cocoa butter is used in making creams and moisturisers.
• It helps prevent gastric disorders like constipation, diarrhoea, or gas trouble, aids digestion and builds appetite.
• Kokum is commonly used during the canning process. It helps to increase the shelf-life of the product and also adds a particular flavour due to its tangy nature.

Kokum in our diet

Kokum can be added to dals, vegetables or curries, as a healthy replacement to tamarind or lemon, due to its high antioxidant properties. It is also very colourful when added as strips to salads or raitas and gives a little tangy flavour along with the reddish purple colour.

Kokum also helps to reduce the fish odour: 3 – 4 pieces of kokum are enough to make the curry flavoursome. Using it in pickles and chutneys adds sourness and increases its shelf-life.

The best part about kokum is that it is free of side-effects. Due to its astringent properties, avoid kokum if you suffer from arthritis or gout or joint pain, though.

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1. Soy

Soy contains isoflavones and has an antioxidant property. It is also a rich source of proteins and therefore extremely healthy for vegetarians. Soy also has good amounts of vitamins B-complex, minerals like calcium and iron and fibre.

Soybeans are versatile and can be used in the form of whole beans, sprouts, milk, tofu, tempeh [soybean patty], sauce, flour or miso [soybean paste].

Soy milk, readily available in the market, is easy-to-use and comes in different flavours—the most common being the chocolate flavour. Soy milk is lactose-free [milk sugar] and therefore can also be consumed by people who are lactose intolerant.

Tofu or soy cheese/curd/paneer is a bland-tasting product, which absorbs the flavour of other ingredients. There are three types of tofu available—firm, soft and silken. Tofu can be stored up to three months in the refrigerator but the texture becomes more chewy and harder.

Soy flour is rich in calcium, proteins and fibre along with the isoflavones. Overall, soy lowers cholesterol, prevents cancer [especially breast cancer], regulates female hormones that are beneficial during menopause and prevents osteoporosis.

Preferred intake: 25g of soy daily.

2. Nachni/ragi

Also known as finger millet, ragi is rich in proteins, essential amino acids, vitamin A, B, fibre and phosphorous. Ragi also contains high amounts of calcium and iron having no parallel among cereals for these minerals.

Ragi is good for children, pregnant and lactating women due to its high calcium and iron content. The fibre lowers cholesterol, maintains blood sugar levels and aids in weight loss. It also regulates the digestive system and prevents constipation. It also has a high glycemic index and is good for people with diabetes.

According to ayurveda, ragi is an excellent antacid and helps in improving blood production.

Ragi can be consumed as rotis or bhakris, biscuits, khakra, chivda or cookies or as you may like.

Preferred intake: Replace wheat with ragi to make rotis thrice a week.

3. Flaxseeds

Flaxseeds are commonly available; unfortunately, they are not made best use of. Flaxseeds are not grains but have a nutrient composition similar to that of grains. They are rich in B-vitamins, fibre, iron, calcium, magnesium, manganese and omega-3 fatty acids—all these nutrients are extremely important for a woman’s body.

Flaxseeds also have a low-carbohydrate value. Due to the healthy combination of fat and fibre in this seed, it helps in weight loss by increasing satiety.

Flaxseeds have also shown beneficial effects in reducing cholesterol and maintaining a healthy heart due to its omega-3 fatty acid content. The fibre in flaxseeds helps in regulating the digestive system and stabilising blood sugar levels. Flaxseeds contain phytochemicals, which act as antioxidants and helps regulates female hormones.

Flaxseeds need to be roasted, pound and then consumed to achieve the overall benefits. It can be stored after roasting for a period of three months, as longer duration could lead to rancidity [spoilage].

Keep these tips in mind when using flaxseeds:

• Drink plenty of water while consuming flaxseeds, as the excessive fibre could lead to constipation
• Sprinkle on salad, vegetables, dals
• Powder it and use with curd/yogurt or buttermilk.

Preferred intake: 1 tsp daily.

4. Broccoli

Broccoli looks similar to a cauliflower but has much smaller florets. It is low in saturated fat, cholesterol and calories, and high in dietary fibre, vitamins A, E, C, K, potassium, selenium and phosphorous.

It aids in digestion and due to its antioxidant properties prevents occurrences of harmful diseases. Research shows that broccoli aids in maintaining the heart of post-menopausal women. It also helps balance female hormones.

Broccoli can be consumed raw in the form of a salad or as a stir-fried vegetable. The best part is that it can be stored in the refrigerator for many days. When buying broccoli always buy green-coloured broccoli and not yellow-coloured as yellowing refers to an old broccoli floret.

Preferred intake: A small floret or two, thrice a week.

5. Green tea

Green tea can be used to treat a host of illnesses—right from headache to depression. It is rich in catechins polyphenols, which are a rich source of antioxidants. In contrast to the regular black tea, green tea is made by steaming, which in turn locks the beneficial polyphenols.

Overall, green tea reduces cholesterol and blood sugar levels, increases metabolic rate, balances females hormone, protects the heart against cardiovascular diseases, aids in rheumatoid arthritis and fights infection.

The best time to drink green tea is in the morning and mid-evening. Beware of drinking too much as it can cause insomnia.

Preferred intake: Two cups every day. Avoid having green tea at bed time; its caffeine content will keep you awake.

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In all, we have 22 amino acids in our body. Out of these, eight are termed as ‘essential’ because in addition to being vital to our body, they have to be sourced from foods and supplements, as our body is unable to produce them.

Let’s now understand the role each of these essential amino acids plays in detail.

• Isoleucine: It aids in regularising blood sugar levels and muscle recovery post workout or trauma. It also helps in blood clotting and formation of haemoglobin.
• Leucine: It plays a vital role in healing of wounds, regulating energy levels and production of growth hormone. It is also partly involved in regularising the body’s blood sugar.
• Lysine: It is principally concerned with growth in children and bone development in all. Lysine also helps produce antibodies and is beneficial in treating and preventing herpes. In addition, it helps in collagen formation.
• Methionine: It mainly works as an antioxidant to fight free radicals and also contributes in regulating energy levels.
• Phenylalanine: This is an important essential amino acid, as it helps build hormones. It is also required for forming tyrosine, an amino acid required for brain development. Therefore, those who are unable to process phenylalanine also develop a lack of tyrosine.
• Threonine: It is responsible for maintaining the body’s immunity as it creates antibodies. It also helps in metabolising fat.
• Tryptophan: It is critical to growth in infants and helps maintain nitrogen balance in adults. It regulates secretion of serotonin, a hormone that helps in sleep and mood regulation.
• Valine: This too aids in better growth, muscle regulation and energy production.

Get these from.

In general, milk and milk products, wheat, dals, sprouts, nuts, oilseeds and organ meat are good sources of amino acids. But if you are looking to include specific essential amino acids in your diet, you have to source them from particular foods.

Here’s some help with that.

• Isoleucine, leucine and lysine: brown rice, milk, eggs, beans and meat.
• Methionine: garlic, fish, beans, lentils, onions and yogurt.
• Phenylalanine: poultry, soy, pork, milk and milk products, and certain nuts like peanuts.
• Valine: mushrooms, soy, peanuts and dairy products.

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

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Let us understand the beneficial effects of milk and the various types.

Benefits galore

Milk has a lot of health benefits. It is the only food, which has all the nutrients except vitamin C and iron. It comes in various fat percentages and thus you can choose to drink the type that suits you best.

• Milk is a good source of protein and roughly gives an individual 3.2g per 100ml. For vegetarians this is the best protein source along with dals and pulses.
• The other advantages are the presence of nutrients like calcium and folic acid along with vitamins A and D. Calcium, vitamin D and folic acid help in bone formation and strengthening while vitamin A helps in poor vision and blindness.
• Lactose, which is a sugar present in milk, gives instant energy.
• Milk contains riboflavin and vitamin B12, which aid in energy production and proper nerve functioning.
• Milk helps to reduce the premenstrual syndrome in most women.

Choices to make

There are different types of milk available today and people often get confused about the one to buy. Let’s go through each one in detail and understand which milk is better and which one needs to be consumed every day.

Whole milk

This is the most commonly used milk in our country. Whole milk is also known as buffalo’s milk. It contains at least 3.25 per cent of milk fat and 8.25 per cent milk solids by weight. This means it derives 50 per cent of its calories from fat. Therefore, this milk is ideally not advisable for adults.

It is ideal for young children and underweight teenagers. Whole milk goes through various processes before consumption, but in some parts of India, whole milk is consumed raw, which could be unhealthy. The ideal way to consume milk is in the pasteurised [the process, which helps in killing the harmful bacteria] and homogenised [the technique to reduce the fat percentage in milk] forms. This helps in reducing the infection rate and also the fat per cent.

Cow’s milk

This milk is gaining a lot of popularity in India, due to its rich nutrient content and low fat per cent compared to whole milk. Cow’s milk is higher in calcium and proteins and has low percentage of fat. Due to its high calcium and protein content, it is beneficial for bone development and strengthening. Low fat also aids in weight reduction and a healthy body.

Cow’s milk is rich in vitamin B12 which helps in nerve functioning. This is the only milk, which contains a good amount of potassium, to help maintain the electrolyte balance in our body.

Skimmed milk

Skimmed milk is milk [buffalo or cow] from which fat has been removed. Still, it has anywhere between 0.1 – 0.3 per cent of fat. It contains slightly more levels of calcium, but lesser levels of vitamin A, due to the fat reduction. This milk is watery and not as creamy as whole milk. It is very healthy for adults, but not recommended for children, due to the lesser fat percentage.

Condensed milk

When the water content in milk is removed by evaporation, it becomes condensed. But along with evaporation, sugar is added to make it into a sweet mixture. It can be made from whole milk or semi-skimmed milk. Condensed milk is available in cartons and readily used in preparations of confectionary, toffees and chocolates.

Powdered milk

This milk has a longer shelf life compared to the regular milk. It can be made with whole or skimmed milk. The advantage of whole milk powder is that it contains all the nutrients except vitamin, thiamine and vitamin B12. The skimmed milk variety lacks the fat and therefore lacks fat soluble vitamins. Thus, skimmed milk powder has lesser calories. The proteins, calcium and riboflavin remain the same in both.

Soy milk

This milk has similar amounts of proteins as cow’s milk, but not the same amino acids [building blocks]. The best advantage about soy milk is that it has smaller amounts of saturated fat and negligible cholesterol. It is also a good source of lecithin and vitamin E.

Soy milk lacks casein [milk protein] and is beneficial for people who are lactose intolerant or allergic to milk. Do not make soy milk at home; instead buy the processed one available in the supermarkets. This is because the natural soy milk has components which do not get digested by the human body. In processing, these components are broken down and therefore easily digested. It is also available in different flavours.

Organic milk

It is the new entrant in the market, but not commonly available. It comes from cows that have been grazed on pastures that have no chemical, fertiliser, pesticide or agrochemical used on it. This milk is more expensive than the regular milk. Research is still on in this area to check the extra benefits this milk has compared to the regular milk.

The other milk types available in the market are goat milk, camel milk, flavoured milk, jersey milk [available only in high-end stores, made with a special type of jersey cow], semi-skimmed milk, one per cent fat milk, filtered milk, and vitamin D-enriched milk.

Daily dose

The requirement for milk changes as per age. Infants rely completely on breast milk and slowly get weaned off to other milk as they grow older—they can be weaned off on cow’s milk. Children—till they reach the teens—require at least two glasses of milk everyday, whereas adults, if vegetarian, require the same amount of skimmed or cow milk. If non-vegetarian, then a glass a day is also beneficial.

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The whole benefits

• Coconut flesh is high in fibre and therefore helps in reducing constipation and other gastro-intestinal problems.
• It is a rich source of simple sugar and calories, which aids in weight gain and, therefore, used for muscle building in thin and emaciated people.
• It is also high in vitamins and minerals, which is essential for healthy growth in children.
• It helps the absorption of calcium and magnesium and, in turn, makes bones strong.
• It also adds volume to vegetables, when grated and used, and imparts its own oils while cooking, giving a unique flavour.

Medicinal milk

This is made by blending scrapped coconut with water or milk and then sieving it through a muslin cloth. It is a rich white colour liquid and has a sweet flavour. The richness and the sweetness come from the oils and sugar present in the coconut.

According to ayurveda, coconut milk has very high medicinal properties. It is a good laxative and helps heal mouth ulcers. The quantity varies from individual to individual and, therefore, one needs to consult a doctor/dietician to prescribe the correct dosage.

Healing oil

• Coconut oil is used commonly in cooking in southern India. It is a rich source of medium chain triglycerides [MCT].
• It improves the skin complexion and hair texture.
• Itl has a beneficial effect in ketogenic diets and is helpful during epilepsy [neurological disorder].
• It helps in treating skin problems like eczema, burns and wounds.

Magic powder

Desiccated coconut is made by mechanically air drying the scrapped fresh coconut. The best advantage of dried coconut is its shelf life. It is easy-to-carry and store and is commonly used to make cakes, chocolates and sweets.

Wholesome water

• Coconut water is a natural diuretic, which is used to flush out kidney stones.
• It helps to maintain the body temperature due to its cooling properties.
• It also helps in clearing urinary tract infections [UTI], stomach disorders, and in some cases has shown beneficial effects in reducing intestinal worms.
• It helps maintain electrolyte balance and is therefore very good during pre-menstrual period, dehydration, physical activities and post surgeries.
• It prevents prickly heat and summer boils and soothes rashes caused by small pox, chicken pox, and measles.
• The presence of saline and
  albumen makes it a good drink
  during cholera.
• It is an excellent tonic for the old and sick.

Storage advice

Store whole fresh coconut in the refrigerator and try and use it within a week’s time.

Shredded fresh coconut needs to be stored in an airtight container to retain the moisture and needs to be used within 24 hours.

Desiccated coconut, is dehydrated and hence can be stored for a month in a cool dry place.

Coconut milk should be used immediately, whereas coconut water can be consumed within 12 hours of opening [provided it is stored immediately in the refrigerator].

For your info

The benefits and effects of coconut on our body are constantly being researched. Many studies have found that coconut is high in saturated fat; a type of fat called MCT. Hence, excessive intake of coconut could increase your bad cholesterol, warn researchers.

In some individuals, coconut may also trigger allergy. It reacts the same way as other nuts and individuals allergic to it may develop hives, swelling of lips and eyes, and have stomach problems.

On the other hand, the benefits of coconut are higher if your consumption is limited to the ideal requirement.

Like for everything in life, when using coconut too, excess leads to problems. So, to enjoy all its goodness, restrict its use as a condiment or use it as prescribed by the dietician or doctor.

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Water soluble vitamins get dissolved in water easily and therefore need to be supplemented on a regular basis. The advantage: if present in excess, they get eliminated from our body through urine.

Water soluble vitamins include vitamin C, and B complex [8 types].

Vitamin C – Ascorbic acid

Our body can not synthesise this vitamin and therefore supplementation is extremely important.

Functions

Vitamin C is essential for healthy collagen [connective tissue protein], immune system functions, formation of bones and teeth and building strong blood vessels. It is a powerful antioxidant and facilitates better iron absorption.

Deficiency symptoms

The most common deficiency of this vitamin is ‘scurvy’. Symptoms include tooth loss and bleeding gums. Scurvy is very rare, but is seen in sailors or people who do not consume their daily requirement. One may also experience depression, irritability, weight loss or general fatigue due its deficiency.

Sources

The best sources are strawberries, broccoli, amla [Indian gooseberry], peppers, citrus fruits, lemon, tomatoes, and green leafy vegetables. This vitamin gets readily oxidised [evaporated in the air] and hence it is extremely important to cut these fruits or vegetables just before consumption.

B complex vitamins

B complex vitamins are of eight types. These vitamins are essential for conversion of food to energy. They do not provide the energy that comes from macronutrients, but are essential helpers in maintaining good health. They also help you to keep your heart healthy along with maintaining your immune system and fighting stress.

Vitamin B1 – Thiamine

This vitamin helps convert the carbohydrates from our food to energy.

Functions

It helps build energy and aids fighting fatigue. Thiamine is required for the normal functioning of our immune system and muscle strength. It also helps in conduction of nerve impulses.

Deficiency symptoms

Deficiency leads to reduced mental alertness, and body fatigue. A severe deficiency known as ‘Beri-Beri’ may affect the nervous system.
Beri-Beri is classified into three stages: childhood, wet and dry. Another rare deficiency of this vitamin is known as ‘Wernicke Korsakoff’ syndrome.

Sources

For vegetarians, the best sources are cereals, whole grains, nuts, oilseeds and broccoli. For non-vegetarians, it is pork, tuna, chicken breast, liver and beef.

Vitamin B2 – Riboflavin

Many people notice a peculier yellow coloured urine after taking B complex supplements. This is due to presence of riboflavin. Riboflavin is easily available through a healthy diet.

Functions

This helps metabolise carbohydrates, proteins and fats to produce energy. It also helps in maintaining good vision, healthy hair, skin and nails and is necessary for cell growth.

Deficiency symptoms

Riboflavin deficiency causes a condition known as ‘Ariboflavinosis’. The symptoms are cracked corners of the mouth [Cheilosis], oily and scaly skin along with red sore tongue; in some cases ulcers of the mouth are seen. Cataract may also occur.

Sources

The various sources are milk, eggs, mushrooms, whole grains, green leafy vegetables, yeast, liver and oily fish.

Vitamin B3 – Niacin

It exists in two forms: nicotinic acid and nicotinamide. Both these forms are readily absorbed by the small intestine and the stomach. Niacin is stored in the liver in small amounts and gets transported to the body for its daily functions. The excess is excreted through urine. Niacin is one of the most stable water soluble vitamins.

Functions

Niacin being very stable acts in any environment, be it acidic or alkaline medium or even in heat and light. The main function is to get energy from food to make neurotransmitters. Niacin also helps keep the skin and digestive system healthy.

Deficiency symptoms

Deficiency is rare as our body can make vitamin B3 with the help of the amino acid called tryptophan. In rare cases, deficiency called pellagra may occur. The symptoms are the four d’s: diarrhoea, dermatitis, dementia and death.

Sources

The most common foods containing vitamin B3 are peanuts, mushrooms, whole grains, yeast, milk, eggs [tryptophan], poultry and fish.

Vitamin B5 – Pantothenic acid

This vitamin is most stable in moist heat; but gets destroyed in dry, acidic and alkaline mediums.

Functions

Vitamin B5 is released by the coenzyme A of the food in the small intestine and is transported to the tissues for the conversion of carbohydrates, fats and proteins to energy. This helps in the synthesis of fatty acids, cholesterol, steroids and neurotransmitters.

Deficiency symptoms

Dietary deficiency occurs in conjunction with other B complex vitamins and is extremely rare. The symptoms could include headache, fatigues, abdominal cramps, vomiting, and impaired muscle coordination.

Sources

It is available in a wide variety of fruits and vegetables.

Vitamin B6 – Pyridoxine

It is available in the body in three forms: pyridoxal, pyridoxine and pyridoxamine. All forms can be converted to the active form [pyridoxal 5-phosphate]. This vitamin is not stable in heat and alkaline mediums, and therefore gets lost when cooked. Vitamin B6 is stored in muscles and gets excreted through urine.

Functions

It plays an important role in the formation of haemoglobin which carries oxygen to the blood. It also helps in maintaining blood glucose levels by facilitating release of glucose from the liver and muscle glycogen.

Deficiency symptoms

The most likely deficiency due to this vitamin could be anaemia [low haemoglobin levels]. The symptoms could be tiredness or fatigue, pale skin and eyes. Alcoholics and elderly are at risk of this vitamin deficiency.

Sources

The common sources are meat and fish, bananas, nuts, green vegetables and to some extent cereals.

Vitamin B8 – Biotin

Just like niacin, it is most stable and is absorbed in the small intestine.

Functions

Biotin is important for producing fatty acids and making energy through carbohydrates, proteins and fats.

Deficiency symptoms

Deficiency may develop mostly in infants born with a genetic defect. The symptoms could vary from dermatitis, hair loss, to neurological disorders, convulsions and impaired growth.

Sources

It is found in small amounts in eggs, nuts and oilseeds and grains.

Vitamin B9 – folic acid

It is also known as folate or folacin, which is the natural form and folic acid is the synthetic form. However, the folic acid form is more readily absorbed and available to the body.

Functions

Folate plays an important role in synthesis of neurotransmitters. It also helps maintain mood and mental functions. It also helps prevent anaemia.

Deficiency symptoms

Folate deficiency is very common. Symptoms include tiredness, fatigue, irritability and loss of appetite. If these symptoms go untreated ‘Macrocytic Anaemia’ [in which red blood cells remain in immature large form called macrocytes] may set in. In severe cases, abdominal cramps and diarrhoea may also be seen.

In infants, ‘Spina Bifida’ [failure of the spine to close properly during pregnancy] is seen due to folate deficiency. Therefore, folic acid supplementation during pregnancy becomes extremely important.

Sources

It is not found in large amounts in natural forms, but some percentage is available through legumes, green vegetables, oranges and liver.

Vitamin B12 – Cobalamine

Absorption of this vitamin requires an intrinsic factor [a protein produced by the acid producing cells of the stomach]. Most of the vitamin B12 is stored in the liver and is absorbed by the small intestine.

Functions

It helps maintain the red blood cells, prevents degeneration of the myelin sheath, and maintains normal electrical conductivity through the nerves.

Deficiency symptoms

Vitamin B12 deficiency leads to ‘Pernicious Anaemia’, which is caused by a genetic defect of the intrinsic factor, which in turn affects the folate functioning thus leading to macrocytic anaemia. This anaemia is accompanied by nerve degeneration, which if left untreated could lead to paralysis.

Sources

Egg, milk and its products, fish and poultry are the most common sources. In some countries, fortified products like B12-enriched cereals and milk/cheese/cream are also available.

The post Vitamin B-Complex and Vitamin C—the water soluble vitamins appeared first on Complete Wellbeing.

It’s funny how sometimes we know so little about the things that are most important to us. Take vitamins for instance.

Sure, we all learnt about them in school, but forgot about them just as quickly with the passing years, even though they are important for almost every process and function of our body. But it’s never too late to start to learn good things. So let’s begin with the basics.

Vitamins are of two types: fat soluble [vitamins A, D, E, K] and water soluble [B-complex and vitamin C]. In this article, I will discuss the importance of A D E K vitamins to our health. Also read about the water soluble vitamins: Vitamin B-Complex and Vitamin C.

Why we need A D E K

A D E K are the fat soluble vitamins. In other words, they are insoluble in water and therefore are carried in the body through fats. One of the factors that make these group of vitamins handy is that cooking does not make them less potent.

Fat soluble vitamins are important for our body for general good health, daily repair of the body cells and functioning of the organs. These vitamins also play an important role in Protein-Energy Malnutrition [PEM]. The level of vitamin A and E decreases in these children and thus supplementation becomes a priority for all the PEM cases.

It is important to get the dosage of A D E K right—less leads to toxicity, excess leads to toxicity.

In general, fat soluble vitamins are stored in the body in sufficient reserves so that daily intake is not required. But, deficiencies could set in due to long-standing illnesses like Crohn’s disease or cystic fibrosis [there is impaired digestion and fat malabsorption in both these cases], low-fat diets or certain drugs that interfere with fat absorption.

Vitamin A

Vitamin A, also known as retinol, plays an important role in our body. It is available in its active form, retinol [which is readily available for use in the body after digestion] and a precursor form, beta carotene [raw form, which gets converted to retinol for absorption].

Function

The primary function of vitamin A is maintaining good night vision. This is done by maintaining the cornea and epithelial cells of the eyes. For instance, when you go from a well lit room to a dark room, vitamin A helps you to adjust to the darkness.

The secondary function is bone growth, reproduction and health of the skin and mucous membrane. It is also a good source of antioxidants; protecting the body from harmful free radicals, which in turn may help to reduce the risk of certain cancers.

Deficiency symptoms

Deficiency usually starts with malnutrition or fat malabsorption. They may sometimes be accompanied by protein and zinc deficiencies. Usually our body has the ability to store a year’s supply in it. Therefore, the deficiency symptoms do not start immediately after the losses begin.

Firstly the skin and the mucous membrane functioning starts getting affected, leading to dried and flaky skin. The cornea starts hardening and vision gets disturbed leading to a condition called xerophthalmia. In children, growth may get affected and wounds healing may take longer to heal. The most common deficiency symptom is night blindness.

Daily requirement

Vitamin A is measured in micrograms [µg]. Recommended Dietary Allowance [RDA] for vitamin A [retinol] is 1000µg for males and 800µg for females.

Sources of Vitamin A

Foods like sweet potato, red pepper, watermelon, eggs, chicken liver, carrots, spinach, papaya, apricot, mango, peas and oatmeal are rich sources of retinol. The precursor form maybe needed through supplements, if required.

Supplementation

Additional supplementation maybe required in extreme cases as per the doctors’ advice. If you are pregnant or plan to get pregnant, do not start with vitamin A supplements until prescribed by the doctor.

Toxicity

Excessive intake of vitamin A during pregnancy could lead to foetal abnormalities; in normal adults the problems could vary from mild dermatitis to haemorrhage or liver damage.

Vitamin D

Vitamin D, also known as calciferol, is required for the absorption of calcium and phosphorous and helps avoid osteoporosis and rickets. Vitamin D also helps the neuromuscular system, the immune system, and reduces inflammation.

Function

The main function is formation of healthy bones, teeth and cartilage. Vitamin D along with correct doses of calcium, helps in preventing osteoporosis [brittle and porous bones].

Deficiency symptoms

Vitamin D deficiencies are similar to calcium deficiencies. The bones become brittle and bend with body weight, if the person is overweight or obese. Also in some cases, deformities of the spine, thorax or the pelvic muscle may set in. Lack of vitamin D can also damage the muscular and the nervous system.

Daily requirement

Vitamin D is also measured in micrograms [µg]. If you see it labelled in IU then one µg = 40 IUs. RDA is 5-10 µg/day as per the age.

Sources

The best source of vitamin D is sunlight. One should make it a point to sit in the morning sun for 10 minutes for better vitamin D absorption every day. Some foods rich in vitamin D are cod liver fish, halibut [type of flatfish], salmon, sardine, egg yolk, and also some fortified products like vitamin D fortified milk, cereals, and juices.

Supplementation

Those who are unable absorb sunlight because of sickness or climatic conditions should start supplementation. Vitamin D supplements are available readily through chemists/medical stores. They should also be taken during pregnancy and menopause to avoid osteoporosis or rickets. They are usually available through doctor’s prescription.

Toxicity

Hypercalcaemia [high levels of calcium and vitamin D] is common with higher doses of vitamin D. It could lead to stone formation in the kidney or demineralisation of the bones.

Vitamin E

Also known as tocopherol, vitamin E is a good source of antioxidants and helps with the immune system and the repair of our DNAs.

Function

Its antioxidant properties prevent the body against free radicals. Vitamin C also helps make red blood cells, stabilise the cell membrane and regulate oxidation reactions.

Deficiency symptoms

Vitamin E deficiency is rare, however, lesser levels of vitamin E in the blood could lead to erythrocyte haemolysis [destroying red blood cells] and breakdown of the red blood cells. In some cases, problems related to the nervous system could arise and/or cause anaemia [in premature infants].

Daily requirement

Vitamin E is measured in milligram [mg]. The RDA for males is 10mg and females are 8mg.

Sources

Vitamin E gets readily destroyed by heat and therefore it is better available through natural sources. Its common food sources are vegetable oils like soy bean and wheat germ, nuts, kiwi, broccoli, green leafy vegetables and certain fortified cereals.

Supplementation

It may be required during pregnancy, lactation and for menopausal women and the requirement could differ from person to person.

Toxicity

Problems due to excessive intake of this vitamin are rare, compared to vitamin A and D. But in some cases excess intake could lead to blurred vision, headache, gastrointestinal distress, fatigue, weakness.

Vitamin K

This vitamin is the most important of all the fat soluble vitamins. The name K comes from a German word, koauglation. They are synthesised by the bacteria in our gut/throat.

Function

The most important function of this vitamin in our body is to clot blood. It also helps in maintaining bone health to reduce the risk of osteoporosis and also in kidney metabolism.

Deficiency symptoms

If vitamin K is missing, blood cannot clot, which could lead to hemorrhagic disorders or a deficiency known as coagulopathy. This is a rare deficiency, however, it may be seen in babies, as the bacteria required for synthesis are absent in the digestive tract. The reason for deficiency in adults could be due to obstruction, malabsorption or certain liver diseases. People with vitamin K deficiency should avoid getting bruised or should consult the doctor before undergoing any surgery or dental work.

Daily requirement

The research is still on for the actual requirements, but on an average, 1µg [microgram] for every kilogram of weight/ day is recommended for normal blood clotting.

Sources

Vitamin K is found in green leafy vegetables like spinach, turnips, broccoli, brussels sprouts, cauliflower, soy beans, and some percentage through milk. Our body is the best source to produce this vitamin through the gut bacteria, but most of the times it gets partially stored in the liver and partially absorbed. Thus, it is important to take it through food and supplements.

In newborns, the first breast feed [colostrum], which is rich in vitamin K, helps in increasing the infant’s immunity levels and helps to build in the gut bacteria.

Supplementation

In cases of deficiency, supplementation is extremely important under medical supervision. Vitamin K injections are administered in extreme cases.

Toxicity

Chances of toxicity are rare in the case of this vitamin, however in some cases, it may occur on account of taking water-soluble substitutes for vitamin K. Symptoms could be red cell haemolysis, jaundice or in extreme cases brain damage.

Finally, all vitamins and minerals if taken in the correct amounts, are beneficial to our body. The correct dosage can be determined by your doctor/ dietician depending on the need. Do make it a point to supplement your diet with all the good sources of A D E K vitamins.

Last updated on 1^st October 2019

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