Health benefits

Prevents anaemia: The high iron content of jaggery is what lends it the characteristic dark colour. Consuming jaggery regularly prevents iron deficiency anaemia.

Eases pre-menstrual syndrome: The sweetness of jaggery releases feel-good endorphins, which offer relief in pre-menstrual syndrome, depression and anxiety. It also helps relieve associated bloating and water retention.

Relieves muscle cramps: The magnesium content eases muscle aches and twitches. It helps manage restless leg syndrome.

Boosts immunity: The zinc and selenium present work on enzyme systems of our body that scavenge free radicals. The phenol in jaggery also has powerful antioxidant effects that helps the body build resistance.

Regulates blood pressure: The potassium content in jaggery helps keep a check on blood pressure and oedema.

Relieves flatulence and acidity: Jaggery activates digestive enzymes and speeds up digestion. That’s why it’s recommended to have some jaggery after a meal.

Acts as an expectorant: Jaggery helps expel phlegm, thus offering relief from cold and cough.

Warms the body: Jaggery has the ability to warm the blood, making you feel cosy during extreme cold.

Eases hiccups: Jaggery is recommended as a proven remedy for hiccups.

Helps detox: Being rich in antioxidants and fibre, jaggery helps cleanse and detoxify the system. It is often lauded for its ability to fight effects of pollution. It is particularly beneficial for factory and mine workers, who are constantly surrounded by dust and other pollutants.

Types of jaggery

Commonly, jaggery refers to the molasses obtained from sugarcane juice. However, it can also refer to the jaggery that is produced from the sap of various palms like date, toddy or Palmyra. Sugarcane jaggery: This is golden-brown to dark-brown in colour and is prepared by boiling sugarcane juice. It is used in most Indian households.

Date palm jaggery: This jaggery is also golden-brown to dark-brown in colour and is made by boiling the sap of the date palm. It tastes like dark chocolate.

Palmyra jaggery: This is off-white to pale-yellow in colour and is prepared by boiling the sap of the Palmyra palm. It tastes like white chocolate.

Toddy palm jaggery: Prepared by boiling the sap of the toddy palm, this variety is golden brown in colour and is popular in Myanmar.

Jaggery is also made from sago and coconut palms. The colour of this variety is golden-brown to dark-brown.

In your diet

• Add jaggery to your breakfast cereal or porridge
• Substitute white sugar in your tea/coffee with jaggery
• Add a pinch of jaggery to dal preparations
• Use it in squashes, pickles and jams
• Use it in candies and chocolates
• Use it in desserts.

How to buy and store

Prefer organic jaggery to the one made with chemicals. The darker the colour, the more iron it has. As jaggery tends to absorb water, store it in an airtight container, in a cool, dry and dark place at room temperature. If stored in proper conditions, it lasts up to a year.

Who can have jaggery?

People of all ages. It is particularly beneficial to children and adolescents, pregnant women, geriatrics and athletes. However, it is not recommended for diabetics as it is a concentrated source of simple sugars and can shoot up sugar levels. It is also not recommended for obese individuals.

This was first published in the February 2012 issue of Complete Wellbeing.

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Here are 10 interesting functional foods that can help you manage your diabetes well.

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Strawberries are in an important part of Valentine’s Day celebrations. They are dense in many antioxidants that scavenge free radicals. This helps in keeping a check on cancer, rheumatoid arthritis, stress and cardiovascular diseases. Having a low glycaemic index, strawberries are a sweet treat for diabetics too. The anthocyanins in strawberry inhibit the action of certain carbohydrate digesting enzymes, thus releasing the sugar slowly into the blood stream. This prevents sharp insulin spikes. These berries can prevent the onset of Alzheimer’s disease as they contain iodine and essential fatty acids that have nerve-protecting properties. Containing as much as 20 per cent folic acid, strawberries  can be enjoyed during pregnancy too, to prevent neural tube defects in the foetus.

Dark chocolate

Dark chocolates are among the top-gifted foods on Valentine’s Day. This yummy delight is dense in substances that can de-stress you and relax your blood vessels. Dark chocolate is also a popular aphrodisiac. The magnesium, potassium and anti-oxidants in dark chocolate are cardio-protective in nature. This delightful food can even help lower blood sugar. However, don’t get fooled. Only chocolate that contains more than 70 – 85 per cent cocoa qualifies as dark chocolate.

Red wine

A glass of red wine completes the setting for a truly romantic dinner. The wine is dense in melatonin and resveratrol that are powerful antioxidants. Melatonin regulates the body’s biological clock and thus helping correct sleep patterns. Resveratrol has anti-cancer and anti-inflammatory properties. Red wine helps to keep the body warm, a necessity in the romantic winter chill. It protects your heart by reducing bad cholesterol. Researchers in Spain found that including red wine in the diet reduced the incidence of common cold. Red wine may also help to reduce the incidence of  dementia. However, don’t have a glass too many, as it elevates triglycerides and worsens migraines.

Vanilla Beans

These flavouring pods are dense in aroma compounds that have positive effects on the body. Vanillin—the chief antioxidant inthese pods can fight against the free radicals that cause Parkinson’s and other brain disorders, thus protecting you against ageing-related neurological changes.  Above all, it’s a stress buster. Due to the volatile aroma compounds present in it, it is often used in aroma therapy. They increase catecholamine production in the body and are thus considered aphrodisiac in nature as well. Don’t forget to include it in your love foods on the V night.

Rose petals

How can one forget rose flowers on Valentine’s day? But, ever thought of including it as a part of your diet? Here are some “rosy” facts that will help you understand why rose petals are beneficial for the human body. Rose petals are abundant sources of vitamins A and C, two powerful antioxidants.

Rose petals mixed with honey [gulkand] is often consumed in summer to cool the body. It is also a good antacid that can prevent ulcers.  This mixture can be used as a sweetener in your desserts. Or simply use rose petals to garnish your sweet beverages.

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However, we are all blissfully unaware of another fat that is coursing through our body, threatening our heart. That fat is triglyceride.

What are triglycerides?

Triglycerides are a form of fat stored in the body. Our body digests the food we eat and the liver converts the fats in the food to triglycerides. These are then released into the blood stream and are used to provide energy.

The additional calories we consume get converted into triglycerides, increasing their levels in our body and making us prone to heart disease.

Normal triglyceride levels are below 150mg/dL and anything above that requires lifestyle intervention. If the levels go beyond 200mg/dL, they pose a serious risk of developing diabetes and heart conditions.

Why too much of it is bad

Excess triglycerides lead to:

Cardiac diseases

When triglycerides in the blood are high, they form a layer on the inner walls of your artery. This fatty buildup in the heart is called plaque, and it narrows the blood vessels.

A diet high in oily and refined food, rich in saturated fat can even block your blood vessels completely. This total blockage causes restricted or no blood flow to other parts of the body and tissues in the body begin to die. Depending on which blood vessel is blocked, it can lead to a heart attack or paralysis.

Diabetes

One of the major causes of high triglycerides is a diet high in simple carbohydrates, sugar and refined foods, all of which get easily converted to triglycerides.

According to the American Journal of Nutrition, higher levels of triglycerides lead to an increase in the waist and hip circumference, which is a precursor to diabetes.

For a person with diabetes, a high triglyceride level implies poor control of blood sugar and an increased risk for diabetic complications.

Pancreatitis

When triglyceride levels in your body exceed 1000mg/dL, they obstruct the tiny blood vessels leading to tissue death and excess acid production in the body. This local damage produces an enzyme [pancreatic lipase] that breaks down triglycerides to free fatty acids and glycerol.

When the fats are broken down, it results in increased free radicals in the body, particularly in the pancreas. This causes inflammation of the pancreas also known as pancreatitis.

Xanthomas

These are pin-head yellow bumps that occur mostly on the back, buttocks, chest, elbows, knees and heels. Other common sites are just below the eye or on the upper eye-lid. These erupt when triglycerides levels are constantly high [well above 1000mg/dL].

Xanthomas are caused by accumulation of excess fat and disappear gradually when the triglyceride levels drop.

Other problems

Triglyceride levels greater than 4000mg/dL affect the eyes—the blood vessels in the eyes get a pale pink, milky appearance. If this condition persists, it affects vision leading to blindness. Excess triglycerides in the body can even lead to memory loss, dementia, and depression.

How to check triglycerides

A simple blood test done after 12 – 14 hours of fasting helps determine your triglyceride levels. This test is usually done as part of the lipid profile, which also provides other values such as total cholesterol levels, HDL and LDL levels.

Beware of these

The following factors can cause your triglyceride levels to shoot up:

• Diet: Consuming excess refined sugar or flour and alcohol.
• Age: Triglyceride levels increase with age.
• Medications: Birth control pills, steroids, and diuretics can cause your triglyceride levels to rise.
• Medical conditions: Diabetes, kidney diseases and hypothyroidism.
• Heredity: Genetically, this condition can run in the family.

Tame the triglycerides

To keep your triglyceride levels down, The Harvard Heart Letter suggests…

Keep fat away: Cut out saturated fats such as full fat milk, cheese, butter and red meats from your diet. Opt for skimmed milk and white meat instead.

Trans fats found in deep fried snacks and commercially prepared foods are equal culprits and are best avoided till your lipid levels are in control.

Swap your carbs: Replace the refined flour, sugar and fruit juices with whole grains and fruits. Whole grains are dense in fibre, which binds with the bad fat, helping the body throw it out.

Include essential fatty acids: Omega-3 fats in fish or fish oil supplements can significantly lower triglycerides.

Nuts like almonds and walnuts are also good sources of essential fatty acids and they counter the effect of free radicals and keep the heart healthy.

Get moving: Exercise is a sure-fire way to reduce your triglyceride levels. Aerobic exercises are extremely heart friendly—they pump up your heart rate, boost HDL, produce endorphins [feel-good hormones] and help you maintain weight.

Quit smoking: Nicotine in cigarettes has a very harmful effect on your heart. It constricts the blood vessels and can strain the heart. Worse, it significantly increases your triglyceride levels.

Watch your alcohol intake: Alcohol increases production of triglycerides by the liver and reduces fat clearance from the blood, especially if you are a ‘responder’.

This implies that your triglyceride levels dramatically increase after alcohol intake. To test if you are a responder, refrain from alcohol for three weeks and check the effect it has on your triglyceride levels.

Excess alert

If your triglyceride levels are very high, just lifestyle modifications may not help and your doctor may prescribe medications.

Niacin: This increases the diameter of the blood vessels [vasodilators], which improves the blood flow to the heart. However, do not take over-the-counter niacin, as it can interact with other medications and can cause dangerous side effects.

Statins: These prevent the action of the enzyme that converts fats to cholesterol. Statins are prescribed individually or as a combination of a statin and niacin or fibrates. Statins can cause side effects like muscle pain, nausea, diarrhoea or constipation.

The post Triglycerides: The fatal fat appeared first on Complete Wellbeing.

In the tropical belt and in many middle-eastern countries, tamarind is a household item as essential in the kitchen as salt. But that’s not just because of the unique taste it adds to the food but also because of its impressive nutritional profile.

Tamarind troubleshoot

Digestive problems

Tamarind pulp is loaded with non-starch polysaccharides [dietary fibre] that provides the bulk, which helps prevent constipation. Tamarind is antihelminthic, which means it helps expel worms from your system. Softened pulp also helps improve appetite.

When boiled in milk, the pulp is effective in preventing dysentery. Or, you can even have tamarind seed powder mixed with cumin seeds [equal proportion] and sugar.

Tamarind eases nausea felt during pregnancy. It is beneficial in gall or urinary stones and jaundice. Tamarind juice is used to cure bile disorders.

Joint pain

Tamarind pulp is often applied to painful or swollen joints for pain relief; it also relieves sprains. A poultice of tamarind leaves crushed in water helps reduce inflammation in ankle and other joints.

Burns

A fine powder made from burnt tamarind leaves, mixed with sesame oil helps heal burn wounds. The tamarind heals the wound and oil keeps moisture. The oil also prevents entry of any germs, keeping away infections. Tamarind leaves also prevent oedema.

Eye care

Drops made from tamarind seed are used to find relief in the dry eye syndrome. The seed contains polysaccharide, which helps the drops stick to the eye longer.

Low immunity

The vitamin C, anti-oxidants and phytochemicals present in tamarind help strengthen immunity.

Fever, sore throat and infections

Tamarind pulp mixed with half the proportion of honey can alleviate fever. Tamarind water has been used for gargling away a sore throat. Rasam prepared from tamarind water, helps flush out toxins and clears blocked nasal and throat passages. The phytochemicals tannins, saponins, alkaloids present in tamarind have anti-bactericidal properties.

Anti-cancer

The tartaric acid present in tamarind is an excellent antioxidant that protects the body from free radical damage. Tamarind also contains carotenes, flavonoids and vitamin C—all of which augment its cancer-fighting ability.

Tamarind in your diet

Tamarind is predominantly used in South Indian dishes like rasam [south Indian soup], sambhar, chutneys, pickles, vegetable and lentil dishes. It is also used in non-veg gravies for the tangy flavour.

• Tamarind pulp is used in different parts of the world in soups and marinades.
• Tamarind is also used in mocktails like the Mexican Aqua-fresh in which 2 tbsp tamarind nectar is added to 2 cups of cold water and ice. The drink is then served with a lemon wedge.
• Tamarind pulp, lemon juice, sugar and olive oil mixed together make for an interesting salad dressing.
• Tamarind is added to jaggery to make confectionary.
• Tamarind pulp, dates, honey, cardamom and cloves mixed in cold water makes for refreshing drink.
• Tamarind is extensively used in preparing Worcestershire sauce, brown sauce, jams and jellies.

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Because of its creamy texture and subtle but distinct flavour, avocado pulp is used as a sandwich spread. Its puree is used as a thickener in certain soups. It is also a popular base for dips and fillings. In India, it is mostly used to prepare desserts like milkshakes, sweets and ice creams.

Avocados are great for your health and wellbeing. Here’s why:

Fights cancer

Avocados prevent cancers of the mouth, breast and prostrate. The composition of avocado is such that it will only attack the cancer cells, leaving the nearby healthy cells untouched. Certain unique phytonutrients in avocados [especially lutein and vitamin E] help prevent the growth of cancerous cells and even repair damaged cells.

Controls diabetes

Avocados do not contain starch. The sugar present in the fruit is also minimal. Besides, the fruit is rich in fibre. All these make it an ideal fruit for diabetics. The monounsaturated fat and fibre present in avocado accompanied by its lower triglycerides and higher HDL [good cholesterol] content offers better control of blood sugar levels.

Aids digestion

The blandness of avocado is comforting and soothing to the hypersensitive surfaces of the stomach and duodenum. The abundant nutrients and enzymes present in the avocado are an effective remedy to treat stomach and duodenal ulcers, as it can pass quickly through the intestine. Being rich in fibre, it promotes a healthy gastrointestinal system by reducing constipation and the risk of developing digestive disorders, such as irritable bowel syndrome [IBS]. Avocado is a natural mouthwash and remedy for bad breath, as it removes intestinal putrefaction or decomposition.

Betters eye-sight

Avocado is packed with an array of antioxidants [vitamin A, leutin, zeaxanthin, vitamin E]. This antioxidant system helps prevent free radical damage and improves eyesight. It also helps prevent eye problems like astigmatism, glaucoma and cataracts.

Improves heart health

Avocados are the second richest sources of MUFA [monounsaturated fatty acids] after olives. The oleic and linoleic acids present in them reduce LDL [bad cholesterol] simultaneously increasing the HDL [good cholesterol] levels in our body. The high amounts of potassium and folate, and low sodium content in the fruits help regulate blood pressure, thus preventing the body from risk of circulatory diseases, heart problems and stroke.

Protects against sun damage

Avocados are used as a natural cosmetic. It is a natural sunscreen and is used as a skin moisturiser, cleansing cream and hair conditioner. The two major advantages of avocados are its marked softening and soothing qualities and its rapid skin penetration. Avocados have chemicals in them, which stimulate the synthesis of a skin-protecting protein called collagen. It also helps in treating psoriasis.

Does a lot more…

In addition to the benefits mentioned above, avocados have more to offer.

• Leaves of the avocado plant help relieve coughs; clear internal obstructions in the liver; and help in lowering high uric acid levels in the body of individuals having gout.
• The mashed fruit pulp is considered an aphrodisiac.
• Oil of the avocado seed decreases hair fall by strengthening hair follicles.
• Folic acid content in avocados helps prevent neural tube defects like spina bifida [incomplete development of the spinal cord] in the foetus.
• The fruit contains chemicals that are good for blood—the pyridoxine helps in red blood cell formation, while copper supports haemoglobin formation.
• Vitamin C in avocados helps boost the body’s immune system.

Warning signals

Take caution to enjoy the maximum benefits of this fruit.

• Avocado is generally safe when consumed in amounts commonly found in foods. However, individuals with latex allergy are recommended to avoid avocado. Symptoms of latex allergy include anaphylaxis [whole-body allergic reaction], vomiting, intestinal spasms or bronchial asthma.
• Those on blood-thinning medicines should skip having avocado, as its high potassium content may clot blood.
• During lactation, some varieties of avocado [Guatemalan] cause mammary gland damage and reduce the milk production. Do not consume avocado during this time.
• The Mexican varieties contain estragole and anethole that affect the liver, especially if the liver is already weak.

Handy tips

Keep these points in mind:

• Always use a stainless steel knife for cutting avocados.
• Use a spoon to scoop the pit.
• Place the halves face down, then peel and slice. If the flesh is too soft to be sliced, scoop it out with a spoon.
• To prevent enzymatic browning, sprinkle with vinegar or lemon juice.

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How to use and store it

Both its leaves and stems can be eaten raw in salads or sandwiches, and are sometimes called cress sprouts. When buying cress, look for firm, evenly coloured, rich green leaves. Avoid cress with any signs of slime, wilting, or discoloration. If stored in a dry plastic bag or container, it can last up to five days in a refrigerator. To prolong the life of cress, place the stems in a glass container with water and cover them, refrigerating the cress until it is needed.

Health benefits of garden cress

It is an important source of iron, folic acid, calcium, vitamins C, E and A. The seeds contain essential fatty acids that can give you thick, shiny hair and healthy skin. The seeds are high in calories and protein, whereas the leaves are an excellent source of vitamin A, C and folate.

Sexual and reproductive health

Garden cress has mild oestrogenic properties. It helps to regulate the menstrual cycle. No wonder it’s considered as a must have for women.

Kheer made of garden cress seeds increases milk production and secretion in lactating mothers. Before using the seeds be sure to soak them in water or milk for 2-3 hours. This enhances the taste. Because of its high iron and protein content, it is often given to lactating mothers.

It also helps to improve libido [and this works for both, men and women!]

For the digestive system

It helps purify blood and stimulate appetite. If you suffer from constipation, make sure to add the cress to your diet.

Paste made of the seeds can be had with honey to treat amoebic dysentery.

Garden cress crushed and had with warm water is beneficial to treat colic, especially in infants.

For the respiratory tract

Garden cress seeds are good expectorants. Chew on them to get relief from sore throat, cough, asthma and headache. The aerial parts are used in the treatment of asthma and cough.

For anaemia

Garden cress seeds being the richest source of non-haeme iron [an easily absorbed iron] help to increase the haemoglobin levels. When taken regularly, it can reduce anaemia and bring the blush back to your cheeks.

Have some form of vitamin C [citrus fruit or supplement] half an hour after consumption of these seeds as it enhances iron absorption.

For cancer

Garden cress seeds contain antioxidants like vitamin A and E which help protect cells from damage by free radicals. Hence, these seeds can reduce the intensity of side-effects of chemo.

For other things

Halim seeds are memory boosters because they contain arachidic and linoleic acids. They help gaining lean body mass because they are a good source of iron and protein. Research has proved that 60 per cent women have hair loss due to low iron levels and poor protein. A teaspoon of garden cress seeds soaked in lime water helps in iron absorption, which in turn strengthens hair. The plant is also used in treating bleeding piles. The leaves are mildly stimulant and diuretic, useful in scorbutic [related to or resembling scurvy] diseases and liver complaints. A paste of the seeds with water is applied to chapped lips, and against sunburn.

Can garden cress be harmful?

Though it’s not likely that you will overdose on halim seeds, no matter how delicious you find the kheer or the laddoos, nevertheless here’s what could go wrong if you have it in excess. It contains goitrogens that prevent iodine absorption by the thyroid and hence it can lead to hypothyroidism. If large quantities of garden cress are consumed, the mustard oil it contains may cause digestive difficulties in some people who are sensitive to it. Therefore, garden cress should be eaten in moderation.

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Nutrition profile of fennel

It is an excellent source of vitamins C and A [especially leaves]. It is also a good source of minerals like phosphorus, magnesium, copper, potassium and calcium. It contains trace minerals like molybdenum, manganese and folate that meets the recommended daily allowance. Filling, yet low in calories and high in fibre, it is an ideal snack for people who are trying to lose weight.

Culinary uses

The leaves, the stem, the bulb and seeds are widely used in many of the culinary traditions of the world. Fennel is commonly used in Italian and French recipes. It is used as a flavour enhancer in mayonnaise, fish dressings and also in bakery products [breads, cakes and confectionery].

Health benefits

Gastrointestinal tract

Indigestion

Known as saunf, it is a common practice in many Indian families to chew fennel seeds after meals. It contains anethole [volatile oil], which stimulates secretion of digestive and gastric juices, reduces inflammation of stomach and intestines and facilitates proper absorption of nutrients from the food. It is extensively used in antacid preparations, is an appetiser and prevents bad breath.

Flatulence [gas trouble]

Fennel contains aspartic acid, which acts as an anti-flatulent. Its extract can be used in infants to geriatrics to relieve the stomach of excess gases.

Constipation

Fennel seeds are good laxative agents as they contain fibre. The roughage helps in clearance of bowels whereas the stimulating effect helps maintain the proper peristaltic motion of the intestines, thereby helping proper excretion.

Diarrhoea

It has disinfectant and anti-bacterial properties. It contains amino acids such as histidine that aid digestion and proper functioning of digestive system, curing diarrhoea due to indigestion.

Colic [severe stomachache]

Polymeric and heavy molecules present in fennel are useful in the treatment of renal colic. Volatile oil of fennel contains anethole, which is a phytoestrogen, thus making it a polymer which is helpful in treating colic.

Cholerectic [increase in bile production]

The seed, or roots, help to open obstructions of the liver, spleen and gall, and ease painful and windy swellings and helps in curing yellow jaundice.

Respiratory tract

Cineole and anethole present in fennel seeds act as expectorants and help to clear congestion in the respiratory tract. Thus, it is considered to be beneficial in conditions like asthma or bronchitis. Eating the seeds with figs is also a good medicine for cough, bronchitis and lung abscesses.

Anaemia

Histidine, found in the seeds, is an essential amino acid that helps in the formation of haemoglobin and other blood components. Thus, it helps prevent anaemia.

Coolant

In summers, fennel water with a dash of lime, sugar and black salt is an ideal coolant for the body. The juice of its leaves and the plant can be externally applied on the eyes to reduce irritation and fatigue. It gives a cool and soothing effect.

Fennel for women’s health

Emenagogue [foods that regulate menses]

It has mild oestrogenic properties. Fennel water when taken during periods can help ease menstrual pain. It also helps to regulate the menstrual cycle.

Galactogogue [foods that help in milk secretion and production]

It increases milk production and secretion in lactating mothers. The milk produced will contain some properties of fennel thus acting as an anti-flatulent for the infant.

Other benefits

Recent studies have found fennel water to possess diuretic, pain-reducing and fever-reducing properties. Fennel oil helps to relieve muscular and rheumatic pains. Fennel bulb is a good source of vitamin C, which is a powerful antioxidant. Fibre, folate and potassium present in adequate amounts helps to improve cardiovascular and colon health.

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