Among these beneficial fats, omega-3 fatty acids stand out as true health champions. These essential fats cannot be made by your body, so you need to get them from food. Think of them as fuel for your heart, brain, and overall wellbeing.

Why Your Heart Loves Omega-3

If you’ve survived a heart attack, your doctor might surprise you by saying fish is back on the menu. That’s because fish contains omega-3 fatty acids that actually protect your cardiovascular system.

Research shows omega-3 consumption can benefit cardiovascular outcomes, though clinical trials on omega-3 supplement benefits have mixed results. Regular fish consumption can help:

• Lower triglyceride levels
• Boost HDL (good) cholesterol
• Reduce blood clot formation
• Prevent irregular heartbeats
• Lower blood pressure in people with hypertension

The American Heart Association recommends omega-3s for cardiovascular health for over two decades, though recent studies show varying results depending on the individual and dosage.

Beyond Heart Health: Full-Body Benefits

Omega-3s work throughout your body as natural anti-inflammatory agents. This makes them helpful for conditions like asthma, arthritis, and other inflammatory disorders. Evidence points toward neuroprotective effects that may support brain health and cognitive function.

Some research suggests omega-3s might help with:

• Depression and mood disorders
• Joint pain and stiffness
• Skin conditions like psoriasis
• Certain types of cancer prevention
• Pregnancy and fetal development

Getting Your Omega-3s: Food Sources That Work

Your body can’t make omega-3s, so food is your primary source. The best options include:

Fish and Seafood: Salmon, mackerel, sardines, and tuna are rich in EPA and DHA, the most beneficial types of omega-3s.

Plant-Based Sources: A tablespoon of flaxseed contains 2.4 grams of omega-3s. Other plant sources include:

• Chia seeds
• Hemp seeds
• Walnuts
• Leafy green vegetables

Algae-Based Options: Algae omega gives vegetarians and vegans a great way to meet their daily recommended serving of EPA and DHA without fish.

Supplements: When Food Isn’t Enough

Fish oil supplements offer convenience and consistent dosing. They also address concerns about mercury and other contaminants found in some fish. Modern refining processes remove these toxins while preserving the beneficial omega-3s.

Plant-based omega-3 alternatives are gaining popularity, particularly in North America and Europe, where plant-based product sales grew by 18% in 2024. Algae-based supplements provide the same EPA and DHA found in fish oil but from a sustainable, vegetarian source.

Quality supplements have longer shelf lives than fortified foods and let you control your daily intake more precisely.

Making Omega-3s Work for You

The key is consistency. Whether you choose fish, plant foods, or supplements, regular intake helps maintain optimal omega-3 levels in your body. Most health experts suggest incorporating omega-3 rich foods into your weekly routine rather than relying solely on occasional supplementation.

Consider your lifestyle, dietary preferences, and any health conditions when choosing your omega-3 strategy. Fish twice a week works for many people, while others prefer daily supplements or plant-based alternatives.

Frequently Asked Questions on Omega-3

What are omega-3 fatty acids?
Omega-3s are essential fats your body needs but cannot produce. They support heart health, brain function, and reduce inflammation throughout your body.

How much omega-3 do I need daily?
Most health organizations suggest 250-500mg of combined EPA and DHA daily for healthy adults. People with heart disease may need higher amounts under medical supervision.

Can I get enough omega-3s without eating fish?
Yes, through plant sources like flaxseeds, chia seeds, and walnuts, plus algae-based supplements that provide EPA and DHA directly.

Are omega-3 supplements safe?
Generally yes for most people, but they can interact with blood-thinning medications. Consult your healthcare provider before starting any supplement regimen.

What’s the difference between EPA, DHA, and ALA?
EPA and DHA (found in fish and algae) are readily used by your body. ALA (found in plants) must be converted to EPA and DHA, but this conversion is limited.

Do omega-3 supplements really work?
Research shows mixed results, with benefits varying by individual factors, dosage, and formulation. Food sources may be more consistently beneficial than supplements.

Can children take omega-3s?
Yes, omega-3s support brain development in children. Fish, fortified foods, or pediatric supplements can provide age-appropriate amounts.

How long does it take to see omega-3 benefits?
Some effects like reduced triglycerides may appear within weeks, while others like improved joint comfort might take several months of consistent intake.

A version of this article first appeared in the October 2015 issue of Complete Wellbeing magazine.

Last updated on 23^rd July 2025

The post Omega-3 Fatty Acids: Best Friend for Your Heart and Brain appeared first on Complete Wellbeing.

Herbs are used around the world and can safely be relied on to strengthen the immune system, which in turn assist in fighting off illness and maintaining good health.

Let me introduce you to some common herbs that have immune-boosting properties:

Ginger [Adrak]

Ginger increases immunity and stimulates the digestive, respiratory and nervous system. It helps revitalise sluggish circulation and removes dullness and inertia. It can be used both externally and internally or applied on the forehead as a paste for cold-related headaches and on the chest for relief from colds and coughs. Ginger is heat producing and should be taken sparingly during summer months.

Garlic [Lasoon]

Garlic is a natural antibiotic, and immune system stimulator. It increases the effectiveness of the white blood cells [WBCs] and T cells – the infection fighting cells within the body. It also blocks the production of toxins by germs.

Turmeric [Haldi]

A new research on Alzheimer’s suggests that turmeric may preserve memory by boosting immunity.

It is also recommended for treatment of indigestion, poor circulation, cough, chest congestion, skin disorders, diabetes, and anaemia and for healing of wounds and bruises.

Aloe vera [Gwarpattha]

Aloe vera is a powerful immune modulator [stimulator]. It has the effect of enhancing the immune system function through improved digestion. Aloe vera acts as a potent anti-inflammatory agent, stopping the damage and leakage of the intestinal wall, thereby taking the stress off the immune system. It increases the number and intensity of all immune cells in the body.

Castor oil [Erandal oil]

Studies indicate that when castor oil is absorbed by the skin it leads to extraordinary improvement in all body activities thus boosting the immune system functioning. It is also has anti-inflammatory properties, helps treat eczema, psoriasis, chapped skin and burns. It moisturises skin and assists pain relief. It also acts as an anti-bacterial agent and aids conditions such as sciatica, rheumatism and shingles [herpes zoster].

Green Tea

Tea contains antigens, which are found also in some bacteria. It builds up immune defence and prepares us for bacterial invasion. Green tea is a rich source of a type of anti-oxidant called catechin, and research has found that a specific catechin – epigallocatechin gallate [egcg] – may give it antigen-fighting abilities.

Gooseberry [Amla]

Amla has the richest concentration of vitamin C. It has been used as a powerful anti-oxidant agent that boosts immunity. Amla restores vitality and rejuvenates all bodily systems.

Amla helps in good iron absorption from the dietary sources and increases the protein synthesis that strengthens the body muscles. It also helps in better food absorption making the digestive system strong and balances the stomach acid. It strengthens the liver and helps in the easy removal of toxins and morbid matter from the body.

Winter Cherry [Ashwagandha]

Ashwagandha has anti-inflammatory, anti-tumour, anti-stress, anti-oxidant, rejuvenating, aphrodisiac and immune-enhancing properties. It is considered as an adaptogen that stimulates the immune system and improves memory. It increases the count of white blood cells and prepares the body to produce antigens against various infections and allergies. It is also a tonic for the heart and lungs as its regular intake controls the blood pressure and regulates heartbeat. It is a true immune booster used in prolonging life, improving overall health, enhancing mental function, increasing fertility and libido, augmenting physical energy, and preventing infections.

Jasmine [Chameli]

Jasmine flowers cool the blood and have a strong anti-bacterial, anti-viral and anti-tumour action. They halt bleeding and are also excellent for fevers and problems caused in the body due to heat like sunstroke.

Basil [Tulsi]

Basil is one of the most sacred plants in India because of its healing and life-giving properties. It has been scientifically proved that basil absorbs positive ions, energises negative ions and liberates ozone from the sun’s rays. It keeps palate, throat, teeth, gums, bronchus and lungs free of infection. According to Hindu tradition, the plant is believed to permeate invisible oil into the atmosphere, thus keeping it clean and free of germs. A germ-free environment also has a pivotal role in immunity.

Licorice [Mulethi]

Licorice enhances immunity by boosting levels of interferon, a key immune system chemical that fights off attacking viruses. Licorice also helps the body to adapt to stress by increasing the metabolism of the hormone, cortisol. Due to this, licorice helps the body to deal with chronic fatigue, allergies, asthma, blood sugar imbalances, and recurrent infections.

Myrrh [Guggul]

The extract of myrrh has shown to improve the bacteria killing effect of white blood cells and is effective in fighting all kinds of infections, whether bacterial, viral or fungal. It is also has an anti-microbial action.

Echinacea

Echinacea is one of the best known herbs for enhancing the immune system and it is effective against a wide range of bacteria, viruses, and fungi. It is mosteffective when taken at the onset of a cold or flu.

Ginseng

Ginseng is an herb that affects the immune control centres of the nervous system, both directly and indirectly through the adrenocortical hormones. It tones, increases output, and restores equilibrium.

Lapacho

Lapacho is a great stimulant for the immune system. This herb helps inactivate viruses as well as to actively inhibit, kill or stunt the growth of many viruses and bacteria.

So use these herbs to bolster your immune system.

The post Fight illness with herbs appeared first on Complete Wellbeing.

Mint, commonly known as pudina, is an erect plant with dark green leaves and is usually found near rivers, ponds and humid places. This perennial plant belongs to the family Lamiaceae and has several species. The major species are peppermint [Mentha piperita], spearmint [M. spicata], wild mint [M. arvensis], pennyroyal [M. pulegium] and berg mint [M. citrate]. Peppermint and spearmint are the most commercially exploited species of mint.

It is usually picked during bloom season, that is, in summers. Jammu and Kashmir, Punjab, Uttar Pradesh, Andhra Pradesh and Karnataka are India’s main producers of mint. The United States is the world’s main producer of mint oil, which is extracted mainly by steam distillation and solvent extraction. Mint oil has more commercial value than mint leaves. Presence of menthol gives mint its characteristic flavour. Peppermint has the highest concentration of menthol and is therefore is commercially more popular.

Mint oil and menthol extracted are thus used as flavouring agents in balm, mouthwashes, mouth fresheners, toothpastes, chewing gums and aromatic oils. Mint oil is also used in skin care products such as body lotions, soaps bathing oils, and skin tonics. The application of mint oil helps to cool the external skin and free it from blemishes.

Fresh mint is preferred over dried mint, as the latter has diluted flavour. It can be bought from supermarkets in dried or fresh form. Many herbal plants look similar to mint, so you have to make sure you are using the right herb.

Benefits of mint

It has been a part of both the cuisine and medicinal world. It is used as a flavouring agent in many preparations. Spearmint is used for culinary purposes since it is not as strongly flavoured as peppermint. It is added to chutneys, sauces, dressings, curries, soups, sambhar, biryanis, marinating of meats and even in desserts, chocolates and cakes. Parathas and khakras can be made more nutritive by adding it to the dough.

Process half a cup of mint, two ripe finely chopped mangoes, three spring onions, 20ml lime juice, a dash of black pepper to smooth paste and a mint dip is ready to be served with crackers. It is used in the preparation of foodstuff, which is difficult to digest because of its carminative property.

• In hot summer days, a glass of cold water with lime and a dash of mint in it can be very soothing and cooling
• A teaspoonful of mint juice can help get back your healthy appetite
• Packed with vitamins and essential minerals, this herb helps us to increase resistance against many diseases and maintain a healthy body
• Being rich in carotene and vitamin C, it protects our body from harmful free radicals. Although the consumption of mint is small, the vital nutrients obtained are beneficial to our health
• A cupful of mint tea in the morning gives you a refreshing start to the day. It helps in digestion if taken after heavy meals
• A quarter teaspoon of mint seeds can be taken for abdominal pain caused by spasms and in cases of hyperacidity. The menthol present in the mint facilitates good digestion and exerts anti-spasmodic action thus is effective in abdominal cramp
• Add black salt to the mint leaves infusion and alleviate yourself from any worm infestation in the stomach
• When taken with lime juice, ginger juice and honey, it gives relief to women suffering from morning sickness
• Powdered dry mint is regarded as a harmless herb for birth control
• An infusion of leaves of this herb can also be used to stimulate menstruation in cases of dysmenorrhoea.

This wonder herb has benefited us immensely by its medicinal properties through ages. It is used as a home remedy to manage ailments related to digestive tract, oral, respiratory and skin disorders. Health benefits  have been laboratory-tested and proven, particularly for gastro-intestinal problems.

Pennyroyal mint species is used for external application on the skin to repel insects. It is toxic if taken internally as it causes severe liver damage. It is also applied externally in cases of acne, minor burns, ringworm, eczema, scabies and contact dermatitis.

Mint kills odour-producing germs. Chewing few leaves helps get rid of bad breath, whitens the teeth and leaves a cool sensation in mouth. It strengthens gums and prevents tooth decay. A gargle of warm water with a teaspoonful of mint extract and salt gives relief from sore throat. It is effective in headache, rhinitis, and cough.

It has anti-bacterial and anti-fungal properties and is also a good expectorant. It liquefies the sputum and reduces congestion in air passages. So, it is beneficial to asthmatic patients. It helps strengthen the immune system and protects against infection. It acts as a mild sedative and is found to alleviate migraine pains, minor aches, muscle sprains and cramps.

Perillyl alcohol present in mint is shown to have anti-cancer properties in animal studies. However, further human studies are needed to prove it as cancer-fighting supplement.

Caution

It is not recommended in case of chronic heartburn, liver damage, gall bladder inflammation, bile duct obstruction and pregnancy. Application of oil on the face and mucus membranes such as the inner nose or the mouth is not advisable. Products of mint are quite safe to use, however, excessive amount could be harmful.

Mint has undergone a lot of research and development in past years and will continue with its increasing demand globally. With its many natural health benefits, it is indeed a wonder herb.

The post Mint: the cool herb appeared first on Complete Wellbeing.

Yes, one should eat chocolate not just for the reasons above. It’s healthy too!

But don’t just go ransacking the chocolate loft. Here’s a piece of bitter news – the counting is only on dark chocolate. Correct, the darker cousin of milk chocolate, for which, the taste has to be acquired. The word “chocolate” originates from the Aztecs. Chocolate that you see comes from cocoa beans, which are ground to produce cocoa butter producing chocolate liquor.

Chocolate liquor is blended with the cocoa butter in varying quantities to make different types of chocolates such as milk, white, semi-sweet or dark chocolates. Already confused about which is the type to choose? Read on for more.

A guide to choose chocolate

Dark chocolates are the best to choose for health benefits. Reason: Multi-functional anti-oxidants are present even more than in berries. Tip: Pick those with 60-plus per cent cocoa.

Here’s how to read the fine print.

When you see packages labelled now with “% cocoa”, it refers to the percentage of cocoa bean solids present in the bar. So:

• A chocolate bar with 75 per cent cocoa has 25 per cent sugar
• A bar with 65 per cent cocoa has 35 per cent sugar.

The higher the percentage of cocoa, the less sweet the bar and the stronger the chocolate taste.

Health galore

Drops blood pressure

A study by Jeffrey B Blumberg in the American Heart Association journal states that dark chocolate may reduce blood pressure, and improve insulin resistance. This beneficial effect is attributed to the cocoa flavonoids abundantly present in dark chocolate. Some studies have also observed a modest reduction in blood pressure and flow-mediated dilation after consuming approximately 100 gm of dark chocolate per day for few weeks.

A word of caution: 100 gm of dark chocolates roughly equals 400 calories, so one may have to cut the significant amount of these calories to fit in chocolates. But you may not have to go to these lengths. Just a bite might do you good.

A healthy heart

Scientists at the Harvard University School of Public Health recently examined 136 studies on cocoa and found that chocolate boosts heart health. Dark chocolate, with its high cocoa content, is a rich source of the flavonoids epicatechin and gallic acid, which possess cardio-protective properties. These anti-oxidants are present in a concentrated form, probably higher than red grapes and tea.

Cocoa anti-oxidants protect against LDL oxidation by preventing build-up of plaque that blocks arteries.

Feel good factor

Chocolate contains theobromine, the chemical that causes mood-elevating effects. Tryptophan, a precursor to serotonin, an important neurotransmitter is involved in regulating moods. Phenethylamine, the “love chemical” is responsible for the pleasurable feelings after eating chocolate because it releases natural feel-good chemicals called endorphins in your brain. Perhaps that explains why chocolate is an integral part of love making since the time of Cleopatra. Chocolates are also known to decrease violent pre-menstrual mood swings among women owing to its whooping magnesium levels.

Aphrodisiac

The aphrodisiac qualities of chocolate are often associated with the simple sensual pleasure of its consumption. Chemicals found in chocolate, most notably phenethylamine, can act as mild sexual stimulants. In a survey of 143 women published in the Journal of Sexual Medicine, those who ate chocolate everyday seemed to have more sex drive, better lubrication and an easier time reaching orgasm. No wonder Aztecs associated chocolate with Xochiquetzal — the goddess of fertility.

Molten chocolate magic: A study reported by the BBC indicated that melting chocolate in one’s mouth produced an increase in brain activity and heart rate that was more intense than that associated with passionate kissing, and also lasted four times as long after the activity had ended.

Secret behind: Chocolate’s melting point is slightly below human body temperature, so the melt-in-mouth effect.

Skin

Pure dark chocolate contains anti-oxidants which aid better skin complexion, according to the University of Pennsylvania. However, chocolate bars with milk content may cause acne.

Brain power

Research by West Virginia’s Wheeling Jesuit University suggests that chocolate may boost your memory, attention span, reaction time and problem solving skills by increasing blood flow to the brain.

Mineral wealth

A bar of dark chocolate has 14 per cent of the daily requirement of copper, 12 per cent of magnesium and seven per cent iron.

Moderation is the key

There’s no getting around it – chocolate is high in fat and calories. But when eaten in moderation, that’s a square or two, can easily fit into a healthy, balanced diet. The most important factor is to balance the amount of calories you consume with the amount you burn.

Get them right

• Birthday parties cause hyperactivity in kids not because of the chocolate that’s served
• Chocolate does not cause migraine and headaches
• Dark chocolate and cocoa may actually be good for dental health because flavanol anti-oxidants and other compounds in cocoa and chocolate slow the build-up of plaque
• Chocolate is not a typical food allergen. Depending on the type of chocolate, one or more of these ingredients could be present in a chocolate product. Read labels carefully.

Storing chocolates

Wrap it tightly in a couple layers of plastic wrap and stash it in a dark cupboard away from strong-smelling foods. Chocolate, like butter, will absorb strong aromas.

Stored improperly, chocolate will develop a white film called bloom. Bloom happens because the chocolate has become too warm, causing the cocoa butter to separate out. If bloom occurs, the chocolate will not have the luxurious melt-in-your-mouth feel, but is fine for baking.

Learn to enjoy chocolates

Pairing chocolate with fruit is natural. You can also pair chocolate and wine or also try chocolate with beer. Pair lighter chocolates with lighter wines and darker chocolates with full-bodied wines. Chocolate and coffee are meant to be together, while chocolate and tea is an unlikely match, according to some experts.

The post Chocolate: Sign of love appeared first on Complete Wellbeing.

Wait a minute. Contrary to common belief, the contribution of dietary cholesterol to blood cholesterol is small.

It’s in your oil

Most vegetable cooking oils are low in saturated fats and are “heart healthy.” The significant exception is tropical oils, such as coconut and palm oil, which are very rich in saturated fats. Though the two may not contain cholesterol, and have a cholesterol-raising potential similar to, or higher, than most animal fats, experts say their use should be restricted.

Heating a cooking oil will make it saturated is another point. All oils oxidise and hydrogenate to some degree, when repeatedly heated to very high temperatures such as is done in commercial frying operations. There are exceptions. Olive pomace oil and virgin olive oil are both highly monounsaturated oils and, therefore, resistant to oxidation and hydrogenation. Also, studies have shown that oxidation and hydrogenation occur to a lesser extent in olive oil than in other oils.

Fact vs fiction

There are also certain aspects of heart disease prevention plans that spur the mind. We know we should eat a balanced diet rich in fruits and vegetables, exercise regularly and, of course, not smoke. But, certain views are conflicting, so it is imperative to discern fact from fiction.

Cholesterol causes heart disease. This myth may never go away. There are strong indications that low HDL [“good”] cholesterol is related to an increase in heart disease. This is common in people with low total cholesterol readings, not high cholesterol. Eating a low cholesterol diet does not reduce blood cholesterol, because the liver simply produces more of it. Low cholesterol increases the risk of cerebral haemorrhage [stroke], gallbladder disease, and many types of cancers. However, more than cholesterol, it’s the lipoprotein [a], a protein-lipid component, and homocysteine [a chemical compound] levels that are important risk factors of heart disease.

Desi ghee is bad for the heart. Desi ghee is rich in saturated fatty acids and cholesterol. Bad? Not really, because it also contains a substantial amount of monounsaturated oils and is a rich source of vitamin A. It is not harmful when taken in small quantities, say half or one teaspoon a day.

Nuts are fattening. That you should not eat them, if you want to lose weight and/or suffer from cardiovascular disease, is a popular notion. Nuts are high in calories and fat, but most nuts contain healthy fats that do not “clog” the arteries. They are also a good source of protein, dietary fibre, and minerals, including magnesium and copper. They can easily be a part of weight loss programmes, but only when consumed in moderation.

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An “optimised natural longevity” plan is something we can reach through the use of modern medicine, appropriate lifestyle and diet choices, calorie restriction, exercise, regular health check-ups with your physician/therapist, appropriate supplements, and suitable healthcare management.

Genetic predisposition. Genetics plays a major role in increasing, or decreasing, our life expectancy. Certain common diseases of adult life, such as diabetes, high blood pressure [hypertension], schizophrenia, and congenital malformations, such as cleft lip, have a strong genetic component to their occurrence. Genetic influences on lifespan are minimal prior to age 60, but they increase subsequently.

Medical care. Medicine and science have increased the average person’s life span by nearly three decades over the past century.

Lifestyle habits. Smoking and alcohol are contributory factors in affecting longevity. Cigarette smoking has been clearly linked to one of the most common causes of death in the elderly. It also contributes to a higher death and disability rate associated with many chronic illnesses common in this age group.

Smoking increases the production of free radicals in our body. This damages our cells and healthy tissues and also weakens the immune system.

Anti-oxidants

Anti-oxidants are substances that reduce, neutralise, and prevent damage caused to the body by free radicals. By their very nature, anti-oxidants are capable of stabilising free radicals before they can react and cause harm, in much the same way that a buffer stabilises an acid to maintain normal balance.

Anti-oxidants are present in foods such as vitamins, minerals, carotenoids, and polyphenols, among others. Many anti-oxidants are often identified in food by their distinctive colours – the deep red of cherries and tomatoes; the orange of carrots; the yellow of corn, mangoes, and saffron; the blue-purple of blueberries, blackberries, and grapes. The most well-known components of food with anti-oxidant activities are vitamins A, C, and E; b-carotene; the mineral, selenium; and, lycopene.

Longevity through diet

It has been proven that we can extend our age by 10-20 years by way of a healthy diet. Longevity diet provides us energy; it makes our day active, not sluggish and sleepy. Food provides the building blocks for our extraordinary, high-energy, mobile body.

Simple changes in the food we eat may significantly lower the risk of developing obesity, heart disease, some cancers and diseases of the digestive system.

A diet in the best sense of the term is essentially a lifestyle choice to be followed indefinitely. It is also known as calorie restriction [CR] diet. CR diet is suggested to slow down the aging process and maintain peak vitality. If the first rule of good health is a regular medical check-up, the second rule is balanced diet, since food is critically connected to the onset, or control, of ailments. Let’s take a tour of the miracle world of medicine called “food.”

Cereals

Cereals are an important part of our diet. Unrefined cereals, such as oats, barley, brown rice and whole wheat, contain large amounts of starch, some proteins, B-complex vitamins, fibre, phytic acid and saponins. However, refined cereals, like polished rice, processed wheat flour and maida, lack fibre and B-complex vitamins.

• Phytic acid has iron-binding capacity. It prevents cancer-causing free radicals from inflicting damage to the body
• Saponins are known to bind to cholesterol in the intestinal tract and flush them out of the body unabsorbed. Saponins are also said to increase the number of natural-killer cells and boost immunity. A daily consumption of 8-10 servings of cereals is recommended.

Vegetables

Try to include vegetables, including leafy vegs, roots and tubers, and other vegs in your daily diet plan. Examples: palak, methi, chowli, potatoes, suran, kand, bhindi, dudhi, ambat chukka, lettuce, radish, turia, and cauliflower.

• Leafy vegetables contribute value to our diet in terms of vitamins, especially A, C, folic acid and B-1, minerals such as calcium and iron, water and, above all, fibre
• The yellow and orange vegetables contribute significant amounts of vitamins, especially vitamin A and C, minerals such as potassium and large amounts of water
• Roots and tubers are rich in carbohydrates; they provide mainly energy. Most of them are a fair source of several nutrients.

This low-calorie food group also provides good amounts of anti-oxidants, innumerable phytochemicals and, of course, beautiful colour to our diet.

• Flavonoids [found in onions]: They are found to disarm free radicals and prevent formation of carcinogens [cancer-causing substances]. They prevent platelet aggregation, clot-formation, and also lower blood pressure
• Lycopene [tomatoes]: This is an exceptionally strong anti-oxidant
• Indoles/glucosinolates [found in brussel sprouts, cauliflower, and broccoli]: They help in detoxification. They are a powerhouse of our cancer-fighting “ammo.”

Take at least 3-4 servings each of raw and cooked vegetables, daily.

Legumes and pulses

All legumes and pulses are rich in proteins, folate, iron, phosphorous, potassium, zinc and vitamins A, C, and B: thiamine, riboflavin, niacin and pyridoxine. The content of these nutrients varies for different types of pulses. Since cereals are lysine-limiting [lysine is an amino acid], a combination of cereals with pulses complements deficiency, and improves the quality as well as the quantity of protein in the diet.

• Soybeans contain fairly high levels of several compounds with demonstrated anti-cancer activity, including a high content of isoflavonoids, such as genistein. These isoflavonoids have been shown to inhibit the growth of both human breast and prostate cancer cells. In addition, regular use of soy protein [soybeans, tofu, soy nuts, and soy beverage] can lower blood cholesterol and triglyceride levels by 10-15 per cent, especially in persons with elevated lipid levels. In addition, soy is a rich source of heart-healthy omega-3 fatty acids
• Sprouts contain about three times the amount of vitamins as compared to the corresponding whole pulses. 2-3 servings of pulses a day are recommended. Also, include at least one serving of sprouts in your daily diet.

Meat

Meat comprises of lean and red meats.

• Excessive consumption of red meat increases the risk of atherosclerosis [thickening of the arteries], because of the large content of saturated fats. A healthier option would be lean meat like chicken and fish, which have smaller amounts of saturated fats. Meats, in general, provide good quality protein, iron and calcium.
• Nutritionally, eggs are one of the most complete foods. The only nutrient absent in eggs is vitamin C. Egg yolk is rich in cholesterol; it should, therefore, not be consumed daily by individuals affected by cardiovascular disease. However, egg white can be consumed safely everyday.
• Fish is the only animal protein rich in PUFA [polyunsaturated fats], especially omega-3 fatty acids. It is, therefore, ideal for consumption by atherosclerotic/heart patients.One serving of lean meat is recommended daily.
  

  Fruits

  You love citrus fruits such as orange, sweet lime, amla, and lemon; and, other fruits like banana, chickoo, sitaphal, melons, and papaya, don’t you? All fruits are excellent sources of anti-oxidants, phytochemicals [nutraceuticals], vitamins, minerals, fibre, and carbohydrates.

  • Limonene [found in all citrus fruits, especially lemon]: It works like aspirin and helps prevent platelet clumping. It is particularly beneficial in fighting breast cancer in women
  • Carotenoids [found in yellow and orange fruits]: All carotenoids are powerful anti-oxidants and help fight free radicals.

  Take at least one serving each of a citrus and a non-citrus fruit, daily.

  Milk and milk products

  In spite of a host of theories for and against its consumption, milk remains the most common commodity in any Indian household, rich or poor. The milk group is a good source of high biological value proteins, calcium and all vitamins [except vitamin C]. Cow’s milk is a better choice over buffalo’s milk, because of the high fat content in the latter. Using skimmed cow’s milk is ideal because all nutrients are made available, while the fat is discarded.

  2-3 servings of milk and/or milk products are recommended, daily.

  Fats and sugars

  Dietary fat is a vital nutrient that helps promote a healthy lifestyle. Dietary fat supplies essential fatty acids, such as linoleic acid, which is extremely important to children for proper growth. Fat is also required for the maintenance of healthy skin, regulation of cholesterol metabolism, and certain body processes. However, either of these in excess can cause obesity, heart disease, and diabetes.

  Fatty acids in food are classified as saturated [SFA] and unsaturated, monounsaturated [MUFA] and polyunsaturated [PUFA]. Foods which contain predominantly MUFA are avocado, olives, olive oil, peanut butter, peanut oils, lard, regular margarine, vegetable shortening, pork, poultry, eggs, and cashew.

  Foods which contain predominantly PUFA are corn, cottonseed, safflower, soybean, and sunflower oil, walnuts, and mayonnaise, french dressing, if made with the above oils, fish and fish oils. The ratio of SFA:MUFA:PUFA should ideally be 1:1.5:1. Hence, it is advisable to use a blend of the oils cited above rather than any single oil, as no single oil gives the fatty acid composition in the right amounts.

  3-4 tsp of fats per person/day is recommended.

  About 5-6 tsp of table sugar is considered okay for a non-diabetic person.

  Sauce, chutney, pickle

  Love their tickle and tang? They trio is an indispensable part of Indian diet. Due to high salt content, they contribute a significant amount of salt in our diet. Those having high blood pressure and cardiovascular disease would do well to avoid their use.

  Water, the forgotten nutrient

  We can probably survive without food for 30 days, but we would die in 3-5 days without water. Drink water even if you are not thirsty. It’s unbelievable, yet true! Water is beneficial in various disorders: constipation, bladder problems, headache, kidney stones, heartburn, acne, skin allergies, and so on. Drink 8-10 glasses [250 ml each] everyday. Bear in mind, if you don’t drink enough water you would poison yourself with your own toxins.

  Foods to avoid

  • Excess of sugar: Puddings, cakes, sugar in beverages, ice-cream, milk shakes, mithai
  • Excess of fats: Butter, margarine, ghee, vanaspati, fat, meats [mutton, beef, pork], eggs, cream
  • Drinks: Alcohol, aerated beverages/drinks
  • Excess of additives: Salt, sauces, pickles, excess [more than 4 cups] of tea/coffee, and commercially prepared foods.

The post Long life diet plan appeared first on Complete Wellbeing.

Experts agree that the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, this means eating a wide variety of foods without getting too many calories, or too much of any one nutrient.

If you know someone – or, you are one of those busy executives – whose life circumstances are such that you just do not have the “luxury” of getting adequate physical and emotional rest on a regular basis, please consider sharing the following 20 diet tips [better still – practice them!]:

1. Find out how many calories you need

   It is not as easy as it sounds, but it is very important for an individual to know his/her caloric requirement [approx 1,800 calories/day] – on the basis of which reduction in calories for weight loss, weight management, or weight gain, can be pursued. Speak to a dietician or nutritionist who can help you decide on what suits your needs best.

2. Be a fan of fruits and vegetables

   Fruits and vegetables are packed with beneficial fibre, vitamins, and anti-oxidants. They fill up your stomach quickly, so you feel full just as quickly. They are also low in calories and help to keep your calorie count low. Take at least 3-4 servings of fruit and 4-5 servings of vegetables each day. Snack on apples, melons, peaches, carrots, or green and red pepper strips. Don’t forget juices – or, a glass of fruit or vegetable juice.

3. Watch for portion-size

   Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

4. Do not skip meals

   Eating small frequent meals helps to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating three big meals, try to eat 5-6 small meals throughout the day.

5. Eat your breakfast

   “Breaking the fast” from the prior evening is crucial for sustained mental work. The brain’s sole source of energy is glucose, and it has no storage reserves. Eating breakfast has been shown to improve overall attitude, increase concentration and problem-solving ability. In addition, studies show those who eat breakfast typically consume fewer calories and fat compared to those who do not start their day off with a healthy meal. If you aren’t used to eating something in the morning, grab something light like a yogurt and a piece of fruit, or a bowl of oatmeal. Avoid heavy breakfasts – skip high fat meat, deep fried snacks like samosa, batata wada. Choose oatmeal, 100 per cent fruit juice, milk, yogurt, fresh fruit, or high fibre cereal for a great breakfast.

6. Take time for balanced lunch

   Yes, for the busy executive many of your lunches are often something you grabbed out of the pantry and snacked on while working at the computer. Not only is it important to take a break during the day, it is crucial to take time to eat. When you eat at the computer, it becomes unconscious eating. You aren’t paying attention to how much of that food item you are eating and this, in turn, is a quick way to gain weight. It becomes impossible to be conscious of feeling “full” when your mind if focused on work, and not your body. Take some time for yourself to eat a balanced meal during the day. Include some protein, whole grains, and plenty of fruits and vegetables. This will help you to improve your energy and focus during the day as well as keep your weight where you want it.

7. Go for wholesome fresh foods

   If possible, purchase fresh foods and avoid package [processed] and convenient foods such as fast-food. Packaged and convenient foods are often high in sodium and fat content. Many people are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

8. Reduce, don’t eliminate certain foods

   Most people eat for pleasure as well as nutrition. Everyone has his or her favourite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favourite treats usually leads to an early relapse.

   Choose skim or low-fat dairy products and lean cuts of meat such as flank steak. This can reduce your fat intake significantly. If you love fried chicken, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend; ask for a take-home bag, or a smaller portion.

9. Understand food claims and labels

   A product labelled with a fat-free claim does not mean that it is low in calories. Similarly, a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging, or ask an expert.

10. Watch for sugary drinks and relinquish caffeine

    Juices, pop, cream and sugar in your coffee or tea all add up. Opt for drinking at least 8-10 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

    Starting your day off with a pot of coffee is not exactly a balanced breakfast, but it is likely the most common. People are more dependent than ever on caffeine to provide them a “perk” of energy. The downside is that’s all it is providing – a quick perk. The reality is caffeine gives you small bursts of energy and then you crash to an energy low which leaves you to need even more. Caffeine also pulls fluid from your cells, which can cause mild dehydration and contributes to the three o’clock slump. Symptoms of mild dehydration are: fatigue, lack of concentration, irritability, anxiety, and mild headache. hmm, sounds familiar? Stick to one caffeinated beverage a day and work on drinking more water

11. Keep a food journal

    Writing a daily food journal helps you pin-point your eating pattern and enable you to easily modify it.

12. Exercise

    Most authorities recommend 30-40 minutes of physical activity a day to stay healthy. Also, try adding weight-bearing exercises at least two times a week. This will help burn some of the unwanted calories.

13. Eat a variety of nutrient-rich foods

    You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products, fruits, vegetables, dairy products, meat, poultry, fish, and other protein foods. How much you should eat depends on your calorie needs. Speak to a dietitian or nutritionist for individualised needs.

14. Go for the grain

    Nutrition experts recommend 6-11 daily servings of grains, including bread, rice, cereal and pasta. To reach this goal, you can include plenty of grain-based snacks that are low in fat and calories, like crackers, pretzels, and fat-free flavoured rice cakes.

15. Balance your food choices over time

    Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

16. Know your diet pitfalls

    To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Check your list with the rest of these 20 tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

17. Make changes gradually

    Just as there are no “miracle foods,” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too soon, can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, life-long eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually, you may find you like skim, too.

18. Remember, foods are not good or bad

    Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars, or ice-cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

19. Don’t forget dairy

    Include snacks from milk, yogurt and cheese group. To help meet your daily calcium requirements, choose two to three servings of dairy products each day. Snack on low-fat yogurt, or have a low-fat or skim milk shake.

20. Start small

    You’re not going on a diet. Rather, you’re changing the way you eat for the rest of your life. So, there’s no need to cut out dietary fat – all at once. You might start by switching to milk instead of cream in your coffee, or low-fat mayonnaise on your sandwiches and so on.

In addition to this, check your height and weight. Or, use a chart to see if you are overweight for your height. Your body mass index [BMI] is the weight in kilogram divided by the height in meter-squared: remember, it should be below 25.

Most important: follow the Three As in life – adjust, adopt, accommodate.

The post 20 diet tips for busy executives appeared first on Complete Wellbeing.

Women are recognised as the creators of new life. Reason enough why they need special status and attention in society. Being pregnant is a very special and exciting time for women.

Food is one of the greatest pleasures of life and what we eat is what we become. Hence, healthy nutrition should start right from the time a life is conceived – i.e., during pregnancy.

The choices made during pregnancy not only affect the mother’s health and wellbeing, but also the growth and development of the baby.

Good maternal health and diet have been found to decrease the risk of miscarriage and premature labour Healthy mothers produce healthy babies. The growth and wellbeing of the foetus is, therefore, dependent upon the health and nutrition of the mother [not the father!] because she is both the seed as well as the soil where the baby is nurtured for nine months…

Moreover, healthy mothers are in a better position to look after the healthy needs of their children.

Pre-natal Nutrition

Pregnancy can be a very special time for women, but many mothers-to-be express some concern about weight gain and body changes. Pregnancy is certainly not the time for weight loss, with an expected gain of 25-35 lb. However this may be, women can take comfort in knowing how weight is distributed:

Pregnancy is the perfect time not only to pamper but also to nurture oneself and the baby. During pregnancy, you have to increase the consumption of essential nutrients not only for yourself but for the baby too. If multiple pregnancies are expected, the nutritional needs further increase. It is important to eat healthy foods during this time. A basic knowledge about diet and nutrition during pregnancy would be definitely helpful.

Generally speaking, nutrient needs during pregnancy are not all that different than before pregnancy. Even though a pregnant woman is eating for two, she really does not need too many extra calories – all that is needed is an additional 250-300 calories a day during the last two trimesters of pregnancy. This amounts to an extra glass of milk, one to two ounces of lean meat, or a few extra servings of fruit and vegetables per day. Overall, maintaining a diet rich in whole grains, fresh fruit and vegetables, lean protein, low-fat dairy and healthful fats can help to accomplish a healthful weight gain during pregnancy.

Nutrients You Need During Pregancy

One can enjoy a wide variety of foods during pregnancy; however, some nutrients are especially important and essential.

Calcium

Adequate calcium stores are important in order to meet your baby’s needs, as well as your own future needs. Calcium is needed for strong bones of both the mother and baby. It is important to get 1,000 mg of calcium every day. Sources of calcium are milk, yogurt, and cheese. An additional calcium supplement may be necessary if the diet is inadequate in calcium.

Folate

This nutrient helps prevent defects and possibly facial abnormalities in infants. 400 mg of folate is required before and during pregnancy. A doctor may prescribe folate supplementation. Food sources of folate include asparagus, broccoli, spinach, oranges, peas, legumes, whole grains, fortified breads and cereals.

Iron

Iron helps make red blood cells, which carry vital oxygen. The baby needs red blood cells for its new blood. At the same time, a pregnant woman needs more red blood cells too, since the body makes as much as 50 per cent more blood during pregnancy. Without adequate iron, the chances of the mother becoming anaemic increases.

This also leads to low energy and poor concentration. Food sources of iron include meat, poultry, salmon, fortified cereals, beans, whole grains, eggs, and dark leafy green vegetables.

During pregnancy, one requires 30 mg of iron a day, instead of the usual 15 mg of iron. It is sometimes difficult to get enough iron from food, so your physician is likely to recommend a low-dose iron supplement during the last six months of pregnancy.

Fibre

Eating plenty of fibre will help ease problems like constipation. Whole grain bread and cereals, legumes such as dried beans and lentils, and fruits and vegetables are great sources of fibre.

Fluids

Although not exactly a nutrient, be sure to drink plenty of fluids during pregnancy. Consuming at least 8-10 cups of liquids every day will relieve constipation. Water, milk, juice, broth or soups, can all provide the fluids needed. Go easy on soft drinks and other drinks that contain a lot of sugar and calories, as they provide very little by way of nutrition. Diet drinks contain artificial sweeteners; they are not recommended during pregnancy.

Vegetarian diets

Vegetarians who do not eat dairy or meat products may need calcium, vitamin B12, and vitamin D supplements. Be sure to tell your doctor if you follow any dietary restrictions during pregnancy. Ask your physician or a dietitian to help plan a vegetarian diet that will provide all of the nutrients you need during pregnancy.

Nutritional concerns during pregnancy

Not all foods are safe for pregnant women.

Pregnant women should avoid the following:

• Fish such as sword fish, shark, king mackerel and tile fish should be avoided as they can contain potentially high levels of mercury. Mercury can be transferred to the growing foetus and cause serious health problems. However, it is safe to eat two average meals a week, consisting a variety of fish and shell fish that are low in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock and catfish
• Raw fish, especially shell fish [oysters, clams]
• Avoid consumption of uncooked or undercooked meat items.Cook all meat, poultry and seafood thoroughly to kill bacteria which can cause food poisoning; pregnant women would do well avoiding them or reheating them before eating
• Avoid the consumption of unpasterurised milk and foods and unpasteurised juices
• Raw sprouts should also be avoided
• Alcohol is not recommended
• Foods that contain any caffeine and artificial sweeteners should be limited, and those with saccharin avoided
• Smoking both active and passive should be avoided by pregnant women.

Other dietary concerns

Nausea and vomiting can range from mild to extreme – this is called hyperemesis. To alleviate mild nausea, arise slowly and eat dry toast and crackers. Also, eat small, frequent meals and avoid foods with offensive odours.

Heartburn is another common complaint that can be minimised by eating several small meals daily, avoiding spicy or greasy foods, eating while sitting up, and waiting at least 1-2 hours after eating before lying down, or exercising.

The old saying, “eating for two” is apt. Because, proper and optimal nutrition during pregnancy is crucial not just for the wellbeing of the unborn child, but also for the mother.

Diet in Pregnancy

For a balanced diet, you’d do well to eat a wide variety of foods from all food groups:

• Milk, yogurt and cheese. 3-4 servings. Count as 1 serving: 1 cup milk; 1 cup yogurt; 1 1/2 cup cottage cheese; 2, 1-inch cube cheese.
• Meat, beans and nuts. 3 servings. Count as 1 serving: 3 ounce meat, fish or poultry; 2 eggs; 4 tbsp peanut butter; 1 cup legume.
• Vegetables. 4 servings. Count as 1 serving:
• 1/2 cup cooked vegetables; 1 cup raw leafy vegetables;
• 3/4 cup juice.
• Fruits. 3 servings. Count as 1 serving: 3/4 cup juice;
• 1 medium banana, apple or orange; 1 cup sliced fruit.
• Bread and cereals. 6-9 servings. Count as 1 serving:1 slice bread; 1 ounce ready-to-eat cereal;
• 1/2 to 3/4 cup cooked cereal or pasta.
• Fats, oils and sweets group. Use sparingly [Include everyday: 1 rich vitamin C source such as citrus fruit/juice and 1 dark green leafy vegetable].

Note: Eliminate alcohol from diet during pregnancy.

The post How to Fulfill Your Nutrition Needs During Pregnancy appeared first on Complete Wellbeing.