Boiled corn

Corn is high in starch and protein, and when consumed with beans and other legumes provide a complete protein intake. One medium ear of corn contains about 83 calories and one cup of kernels provide 13 per cent of the RDA [Recommended Daily Allowance] for folate. It is a source of potassium, thiamine and fibre. It is also a good source of lutein, a powerful antioxidant that may help lower the risk of age-related mascular degeneration, a common cause of blindness in older adults. Most of the niacin in corn is in the form of niacytin, which is not broken down in the human digestive tract. Early nutrition researchers were puzzled by the fact that Mexicans and South Americans did not develop pellagra [a disease caused by deficiency of niacin and proteins], even though their diets were mostly made up of corn. It was discovered that combining corn with an alkaline substance releases the niacin in niacytin; thus mixing cornmeal with lime water to make tortillas prevents pellagra. Similarly, natives in South America grind corn with alkaline potash to loosen the bran; another practice that released niacin and prevented pellagra.

Being low in calories it is an ideal food for people who want to lose, and maintain their weight.

Popcorn

A popular snack food, popcorn is a special variety that grows on a cob smaller than those of sweet corn. As the kernels are heated rapidly, the moisture inside them is converted to steam. When the steam pressure builds to a certain point, it bursts the outer shell and the interior turns into a fluffy mass of fibre and starch, many times larger than the original kernel. A cup of air popped plain popcorn has only about 30 calories making it an ideal high fibre snack. Popping the corn in oil and adding a table spoon of butter increases the calorie content more than five-fold to about 155 calories per cup. They are a good source of complex carbohydrate.

Sprouts

Rejuvenate yourself with living foods, and this is what nature does. The sprouting of seeds for foods has been going on for over 5000 years. Soaking and sprouting increases the enzyme content of the food many times. Sprouting changes protein into amino acids which are very easily assimilated in the body. Sprouts are loaded with vitamins, minerals, and bioelectric energy. Nuts, seeds, grains, and pulses can be sprouted. Sprouts are the life source of our foods, and if it does not sprout, the life force is missing. Sprouts are also an excellent source of protein.

Nuts

Most nuts – walnuts, cashewnuts, peanuts, hazelnuts, and cashewnuts – are an excellent source of omega-3 and -6 fatty acids. They help lower cholesterol levels, and add fibre to the diet. They are high in protein especially when combined with legumes, and are an excellent source of good fat, vitamin E, and potassium. Most are high in minerals, including calcium, iron, magnesium, and zinc. Many are good sources of folate, niacin and other B vitamins.

Dry fruits

Prunes, figs, raisins, dates, and apricots are rich in natural sugars, contain no fats, and are a good source of antioxidants. Hence, dry fruits prevent premature aging, cardiovascular diseases and cancer. They are also rich in fibre and thus prevent constipation. Some are good sources of iron, have a low Glycemic Index and, thus leave you feeling fuller for longer.

Fruits

Fruits are fat free antioxidants which stimulate memory and contain natural sugars that provide quick energy. They are anti-depressants and contain 80 per cent water. They are excellent sources of vitamin C, beta carotene, and potassium. High in fibre and low in calories, they also contain various polyphenols which may protect against cancer and other diseases.

Khakras

Khakras being whole grains they contain fibre, and vitamin B and are an excellent source of carbohydrate, and dietary fibres. They are low in fat, and when eaten in combination with beans and legumes, they are a good source of complete protein. You get a variety of khakras – bajri, jowar, and wheat.

Chana [chickpeas]

Chana are a good source of calcium and are high in proteins. They are also high in soluble fibre and are a good source of starch, B-complex vitamins, iron, potassium, zinc, and other essential minerals.

Potatoes

They are a good source of vitamin C and B6, potassium and other minerals. The skin is a good source of fibre. Potatoes are inexpensive, filling, and nutritious starchy foods. Potatoes are anti-depressants and hence most people love them.

Wholegrain bread sandwiches with vegetables

Whole grain breads are high in fibre. A good source of complex carbohydrates, they are high in niacin, riboflavin and other B-complex vitamins. Vegetables are rich in antioxidants, vitamins A, C, E, folate, potassium, and other minerals. Their high fibre content promotes regular bowel function. Vegetables are also rich in bioflavonoids, and other compounds that help prevent disease.

So, try these healthy snacks at home or office and you need not worry about putting on weight. These will serve a good option in our sedentary routine.

The post Snack it up! appeared first on Complete Wellbeing.

Considered the most useful tree in the world, the coconut palm provides food, drink, clothing, shelter, heirloom history, and financial security. Hardly an inch of the coconut palm goes to waste in rural South India where families rely on the coconut palm for survival and refer to it as the “tree of life.”

Sanskrit writings reveal that the people of India were using coconuts as a staple for food and various everyday needs. In India, the coconut palm was known as kalpa vriksha, which translates as “tree that gives all that is necessary for living.”

According to Ayurveda, “Coconut water is pure, sweet, helps in increasing semen, promoting digestion and clearing the urinary path.”

The water of fresh tender coconut [king coconut or “Thembili” and “Weware”] which is the liquid endosperm is the most nutritious wholesome beverage that nature has provided for people to fight the sultry heat. It has a caloric value of 17.4 per 100 gm.

Coconuts come to market in two major stages of maturity. Young coconuts are prized for their sweet, revitalising juice. The skin of tender coconut – which is soft and delicately sweet – is gaining interest among innovative raw foodists.

Water from a young coconut not only provided a refreshing drink in hot countries, but in times of medical emergency it was used as a substitute for glucose. During World War II, coconut water became the emergency glucose supply when there was no other sterile glucose available. Within a clean self-contained vessel, the coconut water is free of impurities.

Health benefits of coconut water

Coconut water is naturally sterilised mineral water. It acts as anti-dote to the side-effects of medicines. It is completely safe for babies. Tender coconut juice is a well-supplied medicine chest that comes in its own container and is used in healing a number of ailments: relieving fevers, headaches, stomach upsets diarrhoea and dysentery. The juice is also given to strengthen the heart and restore energy to patients. Pregnant women drink young coconut juice as it will give their babies strength and vitality.

Some benefits of tender coconut water:

1. Good for feeding infants suffering from intestinal disturbances.
2. Oral re-hydration medium. It also helps in digestion.
3. Contains organic compounds containing growth-promoting properties.
4. Keeps the body cool.
5. Application on the body prevents prickly heat and summer boils and subsides the rashes caused by small pox, chicken pox and measles.
6. Presence of saline and albumin makes it a good drink in cholera cases.
7. Excellent tonic for the old and the sick.
8. Diuretic [a substance which tends to increase flow of urine].
9. Can be injected intravenously in emergency cases such as cholera and dysentery when other pyrogen-free fluids are not available.
10. Can be used as a blood plasma substitute because it is sterile, pyrogen — free and does not produce heat, and does not destroy blood cells.
11. Aids the quick absorption of drugs and makes their peak concentration in the blood easier by its electrolyte effect.
12. Urinary antiseptic and eliminates poisons in case of mineral poisoning.
13. Regular face cleaning with coconut water removes black marks and pimples.

The water-of-coconut is rich in mineral, carbohydrates, proteins, staple fibres and vitamins. Tender coconut water contains most of the minerals such as potassium [290 mg], Sodium [42 mg], calcium [44 mg], magnesium [10 mg], phosphorus [9.2 mg], iron [106 mg], and copper [26 mg].

For your health, coconut water:

• Re-hydrates naturally, free of added sugars or chemicals
• Lowers arterial pressure
• Eliminates swelling in hands and feet
• Normalises the intestinal function and raise metabolism
• Relieves spasms and stomach pain
• Eases burns
• Heals damage induced by antibiotics and toxins in the digestive tract.

The liquid inside a young coconut is plentiful, sweet, and nourishing. Use a strong, sharp knife to whack off the top of the coconut, poke a hole in the top, and insert a straw. You’ll be surprised at just how much thirst-quenching, delightfully sweet liquid is inside.

The post COCONUT WATER: Cool and refreshing appeared first on Complete Wellbeing.