The goodness of peaches

• Peaches are good for one’s overall health as they are rich in vitamins A and C, potassium, niacin and dietary fibre and are low in saturated fats, cholesterol and sodium.
• They are good for the skin and are known to add colour to the complexion. The protein content helps tissue repair, while vitamin C boosts production of collagen.
• Being a rich source of dietary fibre, they are considered a good weight loss food [as well as in a diabetic’s diet plan]. If consumed on a regular basis, the fibre in the peaches also ensures smooth bowel movements.
• Peaches possess strong diuretic and mild laxative properties, making them a good fruit to eat in case of gout.
• Being a dense source of vitamin A, they help prevent cancer.
• Peaches due to their high potassium content help in maintaining healthy blood pressure as well as aid in prevention of kidney stones and bone loss.
• Peaches contain essential minerals like zinc, magnesium, manganese that are required by our body in trace quantities to support red blood cell, bone and nervous system health.
• Peaches are rich in vitamin C, which strengthens the immune system and inhibits the impact of free radicals by acting as an antioxidant.
• Peaches have effective antioxidant properties, strong anti-microbial properties and good tumour-growth inhibiting properties. In the old days, they were consumed to eliminate worms from the intestinal tract.

When buying…

Buy fruits that are fragrant, soft to touch and blemish free. Fresh peaches are yellow or cream in colour. The red blush on the peach makes it look beautiful but is not a sign of how it will taste once it ripens. Raw peaches take around 1 – 3 days to ripe and should not be refrigerated or stored in plastic bags or under direct sunlight. Store them at room temperature packed loosely in a paper bag. You can refrigerate them after they ripen.

Don’t buy peaches in bulk, unless you’re sure you will finish them as they are highly perishable. Ripe peaches do not last more than 4 – 5 days.

How to eat

Wash the peaches thoroughly with cool soapy water and rinse them well before consumption. Unless required for a specific recipe, don’t remove the peel as it is rich in nutrients and is to be eaten along with the flesh.

The right way to peel the skin is to first blanch the peaches in hot water for about a minute. Then dip them in cool water and peel.

The flesh of a peach is either white or yellow. The white one is more sugary, while the yellow has slightly tangy flavour. Being naturally sweet, they can be added as a sweetener to recipes to reduce the calorie count.

When eating

• Sprinkle lemon juice on cut peaches to retain their lovely colour on cooking.
• Skin of peaches is edible. However, if you want to remove it for some recipe, simply immerse in boiling water for one minute. Remove and immediately put them in cold water. The skin them easily comes. However, don’t keep in water for long.
• If you are eating peaches raw and don’t like the fuzz, just wash the peaches under water for longer and the fuzz will get washed off.

Don’t have if…

Some people are allergic to the skin of peaches. But they can eat the peeled flesh.

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

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Garlic

This commonly used spice contains allicin, a chemical that has many medicinal properties. Allicin in garlic is released as soon as the clove of the garlic is crushed and starts degrading if left unused. So make sure you peel and crush the garlic cloves just before using them. It strengthens the immune system, thereby protecting you against infections. Garlic also has anti-bacterial, anti-fungal and anti-viral properties. Further, it helps scavenge free radicals and lower cholesterol levels. Hence, it is good for people with heart disease.

Ginger

Ginger helps digest fatty foods and break down protein. When consumed, it produces heat, which has a natural decongesting action. It is hence recommended in cold, cough, flu and headaches. It also eases heartburn and is commonly used in tea for flavouring.

Honey

Honey is an instant energy booster as it directly gets absorbed in the blood stream. Due to its anti-microbial properties, it is beneficial in sore throat. It is also an effective anti-allergic, helping prevent seasonal allergies.You can apply it to chapatti/bread or to milk as a sweetener. When applied to the skin in winter, it helps keep the skin hydrated as it attracts water and prevents drying.

Green leafy vegetables

A wide variety of fresh green leafy vegetables like spinach, fenugreek and amaranths are readily available in this season. Not only do they add taste and variety to food, but also have numerous health benefits. They are packed with lots of minerals like potassium, iron, calcium and magnesium and are a rich source of vitamins like K, E, B, folic acid and most importantly vitamin C, which builds immunity. Green leafy vegetables also contain phytonutrients. So take the seasonal advantage and include as many greens in your diet as you can; it’s the best time to eat these.

Sweet potatoes

Sweet potatoes are known as ‘winter’s staple’. They are a dense source of vitamins A and C, both of which have strong anti-oxidative properties that remove free radicals from the body and lower the risk of infections and inflammations. They are a high fibre food that are good for your digestive health. The peculiar aroma of sweet potatoes is known to cure nasal congestion. It also keeps the body warm.

Sesame seeds

Sesame seeds are loaded with magnesium, copper, calcium, vitamin B and vitamin E. They provide heat to the body after digestion, which is helpful in winters. Regularly having sesame seeds prevents high blood pressure. You can roast the seeds and add to salad or to the dough while kneading breads/chapattis.

Carrots

Carrots, especially the red variety, are easily one of the favourite vegetables of the season. They are a rich source of beta carotene, which gets converted into vitamin A—the vitamin that gives you good sight. Being a solid source of antioxidants, they boost immunity by fighting free radicals. The phytochemicals present in carrots bestow on them antiviral and antibacterial properties.

Citrus fruits

Citrus fruits like oranges and sweet limes are rich sources of vitamin C. Citrus fruits are highly recommended during the winter season not only to prevent flu and cold, but also as a curative measure. Apart from vitamin C, citrus fruits are rich in vitamin K, thiamine, niacin and dietary fibre. They are also good for toning the skin during winter.

Peanuts

Peanuts generally misconstrued as nuts are the part of legume bean family. They are also known to boost energy levels and are a powerhouse of protein. They are rich in coenzyme Q10, which is known to decrease the risk of heart ailments, migraines and headaches. So grabbing a handful of peanuts every day in winter is good for you.

Tea

Nothing is as comforting and refreshing as sipping a hot cup of tea during winters. Tea is a rich source of antioxidants and amino acids. It acts as an immunity booster due to the presence of antioxidants and also boosts mental alertness because of the amino acids. Green tea and black tea are the most beneficial varieties.

So, enjoy the winters with these versatile and tasty foods loaded with numerous health benefits.

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Health in the herb

The herb is a source of many health benefits. It is rich in antioxidants, protein, carbohydrates, minerals [calcium, phosphorus, sodium and potassium] and vitamins like vitamin C, thiamine, riboflavin and niacin.

The leaves have pain-relieving and anti-inflammatory properties. They stimulate appetite by releasing digestive juices and enzymes and also act as a tonic, aiding digestion. Because of this they are often used to treat anorexia. They are beneficial for the liver and are used in diarrhoea for their effect on the bowels.

They also increase the secretion of urine and aid in reducing fever, including typhoid. The essential oil in coriander bestows upon it antiseptic and antimicrobial properties that help heal mouth ulcers and freshen the breath. The vitamin C, natural antihistamines and bioflavonoid in coriander help treat allergies.

The juice of coriander leaves contains iron and vitamins A, B1, B2 and C and is considered great for skin.

Coriander is known to possess anti-rheumatic and anti-arthritic properties owing to which it helps in the reduction of swelling.

Being rich in iron, coriander helps cure anaemia. In ancient times, coriander was also used to treat sleeping disorders like insomnia. It helps reduce cholesterol deposits from the veins and arterial walls, making it a must-have food for the sake of the heart.

Coriander helps prevent ageing and cancer as it is abundant in antioxidants, vitamins A and C, and minerals like phosphorus. It also strengthens the immune system and helps prevent contagious disease such as conjunctivitis.

The disinfectant, antifungal, antimicrobial, antiseptic, and antioxidant properties of coriander help cure skin disorders like eczema, dryness and antifungal allergies.

Coriander has a stimulating effect on the endocrine glands, which helps the pancreas function properly, making more insulin available in the blood for absorption and assimilation of blood sugar—a boon for diabetics. Oil derived from dried fruits of coriander helps fight fatigue and lethargy.

How to store coriander

Store coriander powder and dry coriander in air tight containers. Fresh coriander leaves should be refrigerated. Chop the roots, then soak and rinse the leaves. Then, put the leaves on a clean, dry cloth to remove excess water. Wrap the coriander with newspaper and refrigerate. Stored this way, coriander leaves stay fresh for 15 days. The leaves can even be stored for over a month when frozen.

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Nutritional quotient

Fenugreek seeds are rich in protein, vitamin C, niacin, potassium, calcium, phosphorous, magnesium, iron and sodium.

These seeds also have traces of zinc, copper, manganese and selenium. They contain a plant substance called diosgenin, which acts as a phytoestrogen [a plant extract that mimics the activity of female hormone, oestrogen].

Dietary benefits

Including fenugreek seeds in your diet has a lot of health benefits.

• Consuming 25 – 30g of methi seeds daily can slow down the absorption rate of sugar into the blood, thereby regulating blood sugar levels
• Including the seeds in your regular diet helps reduce your chances of a heart attack by more than 25 per cent by lowering your cholesterol levels.
• Fenugreek seeds increase libido in women and lessen the effects of hot flashes and mood fluctuations.
• Being rich in iron, fenugreek seeds prevent anaemia. These seeds stimulate the production of breast milk in lactating mothers.
• Fenugreek seeds aid in improving digestion and curing constipation. They are also used to cure sore throat and as an expectorant.

Ways to the stomach

Methi seeds are commonly used in various Indian foods. They are added in dals and vegetables as a spice [roasting it before adding it to food neutralises its bitterness].

They can be sprouted and added in salads. Soaking and grinding these seeds [along with rice and black gram] when making dosa batter helps make crispier dosas.

A warning about fenugreek

Fenugreek seeds should be consumed in moderation for the following reasons:

• In pregnant women, consuming methi seeds might induce premature labour;
• If consumed in high dosages, the seeds cause gastrointestinal discomfort;
• These seeds interfere with the absorption of oral medications like antibiotics;
• Overdose of fenugreek can result in allergies, diarrhoea, and low blood sugar in diabetic patients.

Try this!

Soak some methi seeds overnight. The next morning, grind them to a paste and apply it evenly on the scalp. Leave it on for 30 minutes and rinse. This is an excellent remedy for dandruff and also makes hair soft and manageable.

Last updated on 23^rd July 2020

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Have tofu because.

• Tofu is a low-calorie food. 100g of tofu has 76kcal of energy in contrast to paneer, which provides around 250kcal of energy. Hence, it is considered healthy for the weight-conscious and diabetics.
• It is rich in high-quality protein that is vital for the building and repair of body tissues. 100g tofu provides about 8.1g of protein.
• Tofu is easily digestible and is good for people with stomach problems. It can also be had by lactose intolerant people.
• It supplies adequate amount of vitamin B6 that is crucial for carbohydrates and fat metabolism. It also helps protein-to-energy conversion.
• Tofu is rich in iron, which is needed to form haemoglobin.
• Tofu also contains minerals like copper and selenium required for the proper utilisation of iron in the body. Copper is also useful in fighting against the symptoms of rheumatoid arthritis.
• It is enriched with calcium—100g of tofu almost serves 10 – 15 per cent of the daily calcium requirement. It addresses issues like bone loss, thus lowering the risk of osteoporosis, and is recommended for people with rheumatoid arthritis.
• Tofu has isoflavones that are considered powerful cholesterol fighters. Isoflavones help women battle against menopausal problems, breast cancer, and men against the risk of prostate cancer.
• Tofu is rich in omega-3 fatty acids that increase good cholesterol and lower triglycerides and bad cholesterol in our body.

Eat it regularly

Tofu almost has no flavour of its own and takes the flavour of the food with which it is cooked. Hence, you can include it in your diet in various forms—saute it with other veggies, add chunks in soup, mash it with mayonnaise to use it as a sandwich spread, or grill it to make tofu steak.

Keep it fresh

When shopping for tofu, don’t buy if it smells sour. Tofu is usually available as water-packed or vacuum-packed. If you get the water-packed variety, rinse it thoroughly before cooking. Also change the water daily to keep it fresh. Whichever variety you buy, once you open it, refrigerate it and finish it off within 3 – 4 days or before the expiry date.

Make it at home

You can even make tofu at home by coagulating soy milk with calcium sulphate. Boil two litres of soy milk and let it cool. Dissolve two teaspoons of calcium sulphate in water and add it to the soy milk while stirring continuously. Allow the mixture to stand for around 15 – 20 minutes.

Transfer this coagulated mixture into a mould lined with cotton cloth and allow it to sit for about 20 minutes. As all the liquid gets strained, store the firm tofu in the refrigerator and use when required.

Tip: Tofu may cause allergy in some people. Consume tofu in moderation.

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