Suitable for any occasion, soups can be as simple or exotic as you would like them to be. They could be a light starter to a main course or be a filling nourishing meal. They enjoy a special place in a weight watchers diet as they have been found to have immense satiety value. The calorie & nutritional value of a soup could vary largely depending on its ingredients and mode of preparation.
Soups can be classified as homemade soups, carton/ tinned soups & dried packet soups. Among the home made soups, they can be further classified as light or clear soups, thick, rich & creamy soups, one pot - meal soups. Carton & tinned soups do not contain preservatives, retain most of their nutrients & are the next best to fresh soups. However they may contain large amounts of salt. Dried packet soups generally contain fewer nutrients and more additives than tinned ones. In addition to dried food, they contain thickening agents, salt, coloring & flavourings as well. Thickened soups also contain MSG (monosodium glutamate) & wheat (as thickening ) may also be present. Therefore, people with gluten intolerance should check the labels.
Commercial stock cubes are made with highly concentrated extracts of meats, mushrooms or mixed vegetables. They can also include many other ingredients such as monosodium glutamate, high salt, sugar, yeast extracts, herbs, spices and thickeners. MSG is no longer on the carcinogenic list ! However, it is very high in its sodium content. For those on salt /sodium restriction, should avoid soups made from soup cubes.
Home-made soups can be made with almost any ingredient according to availability & the nutritional needs of the family. A number of low fat, easily digestible & whole some meal soups can be produced by using a combination of healthy ingredients. If using a soup to replace a meal make sure it has plenty of vegetables, good source of proteins & whole grains.
Tips to make a healthy soup
1. Avoid thickening with cornstarch, refined flour or cream. Prefer any of the following as soup thickeners: whole wheat flour, oats, brown rice flour, barley, millets or low fat milk.
2. Improve protein content of soups by adding daals, pulses, paneer, tofu, chopped chicken or fish, egg, sea food or seeds like pumkin, sunflower, flaxseeds etc
3. Special health boosters such as bean or daal sprouts, wheat germ, herbs, spices and dehydrated vegetables, garlic or ground nuts.
Toasted herbs, croutons, chopped scallions or parsley can give the perfect finish to soups.
My mother had a kidney removal operation some time ago. Can you please suggest a suitable diet and exercise plan that she can follow post the operation?
Answered by Nutritionist and Our Expert Neha Chandna
There is no need to change her diet if your motherâ€™s other kidney is functioning properly. All she needs to do is take a few necessary precautions while making food choices. These include avoiding processed and junk food to keep the salt content within limits as that can over-burden her kidney. Also, she needs to avoid eating excess amounts of proteins since they can overload the kidneys. Normal protein intake of 1g/kg of body weight is great. She needs to make sure that she drinks plenty of water and fluids to flush out toxins. As far as exercise is concerned, your mother can do all sorts of exercises as long as it doesnâ€™t hurt or take a toll on her health. It is best to do it under the guidance of a fitness trainer who can monitor her regime and change it according to her comfort. Also, she can consult her doctor once before she starts her workout. To be on the safer side, she can opt for brisk walks, light weight training or swimming.
What is Protein?
So how many times have you heard how protein is essential for good health, for weight loss, for muscle buildup etc? Umpteen times, right? But do you know what exactly is protein and how does it help you?
Read on to find out.
Protein is the building block of your body. A very important nutrient, it builds, maintains, and replaces the tissues in the body. It also serves as fuel for energy that you need not only to exercise, but to perform your daily routine activities.
So you thought that only body builders need protein, huh? Wrong! All of us do - the amount of intake varies from person to person, and depends on the specific purpose you need it for. For example a normal person requires 2 gms protein/kg body weight but in the case of body builders it can be more. So if you weigh say 60 kg, you need 120 gms of protein.
Protein is especially important for people who are trying to lose weight â€“ why â€“ â€˜cos it takes longer to digest, helping you feel fuller for longer and on fewer calories â€“ helps you NOT reach for that slab of chocolate when the hunger pangs strike J
Another extremely important role that Protein plays is in helping repair damaged muscles and tissues that occur during exercise and/or general wear-and-tear. Before your workout, Protein can help minimize muscle damage, but it is even more important to consume some after a workout. If you exercise regularly but find yourself low energy or feel that you are not building any muscle in spite of heavy-duty weight-training, it may be due to not having enough protein in your diet.
So where do I get this protein from? Many people still believe that protein is only available from meat and we will all fall over dead without animal protein! NOT so!! We know that meat, eggs and dairy products are the more commonly-known sources of protein. But what about vegetarians? Where do they source their protein from?
There are plenty of options for the vegetarian junta - dairy products like milk, curd, paneer, beans and legumes, nuts, soy and soy products like tofu, grains like wheat quinoa, and yes vegetables like peas, corn, spinach, broccoli etc. are all protein-packed.
So amp up on your protein, exercise and get fit and fabulous!
A word of caution though â€“ too much of protein, as most things in life, is NOT good, especially for your kidneys â€“ you have to strike the right balance and ensure that you drink plenty of water.
Healthy Tips to be active:
Take an after-dinner walk
Walk during your breaks and at lunch
If possible, schedule a \"walking\" work meeting
Park in the farthest spot from the grocery store or mall (it is easier parking as well).
Avoid valet parking (saves money too)
Take the stairs instead of elevators or escalators
Walk while your kids practice or warm-up at their sporting events instead of sitting in your comfy chair (this one I know from experience).
Walk to drop off/pickup kids from school.
Take public transportation; walk around the terminal when waiting for the train/bus/light rail.
Walk the dog. Have you heard our pets are getting fatter too?
Avoid the drive-thru. If you must eat at a fast-food establishment, park at the farthest spot and walk in. And, of course, choose a healthier food option!
Walk to visit friends or neighbors.
Like to golf? Walk instead of renting the cart.
Read/watch TV on a treadmill (or stationary bike).
Any other ideas you can think of?
Calories - 200 kcal
20 gm soaked brown rice.
3-4 cloves of garlic
Small piece of ginger
2-3 green chilies, chopped
1 stick of cinnamon
1 Carrot, chopped
10 gms peas
5-6 strands of French beans
2 tsp oil
Salt to taste
Heat oil in a pan. Add cinnamon, cloves, garlic, ginger, green chilies and saute.
Add carrot, and brown rice and mix well
Add water, peas, French beans and salt and mix well.
When the mixture comes to a boil, reduce heat, cover and cook till the rice is done.
Garnish with coriander leaves and serve hot.
In recent times, Broccoli is gaining all the attention it had always deserved for its many health benefits, with loads of nutrients in every bite. Broccoli belongs to the cruciferous family, family of cauliflower and cabbage. It can be steamed, stir-fried, added to pastas, to soups, or can be consumed raw to get the host of nutrients.
Broccoliâ€™s noteworthy nutrients include:
Vitamin C â€“ One cup of boiled broccoli contains as much Vitamin C as one orange contains, according to the USDAâ€™s nutrient database. Vitamin C as antioxidant help combat cataracts, heart diseases and many cancers. Also, vitamin C along with vitamin A increases bodyâ€™s immunity towards common cough
Potassium â€“ High levels of potassium along with calcium and magnesium helps regulate blood pressure. It can be included in diet
Vitamin A â€“ Broccoli contains powerful photochemical antioxidants mainly as beta carotene which is known to keep eyes healthy
Calcium â€“ Calcium present in broccoli is an important source of calcium especially for lactose intolerant.The calcium in broccoli is quite comparable to that present in a glass of milk, and thus helps in combating osteoporosis
Fiber â€“ About a cup of broccoli provides us with 4gms of dietary fibre. Thus aids in digestion, prevents constipation, keeps bowel movement active, maintains blood sugar
With just 30 calories in one cup of chopped broccoli and a dozens of other nutrients, broccoli is a must have in our diets. Add it in your soups, pastas, salads, or have it stir fried, steamed or try the following lips smacking recipe:
Baked Broccoli with Cottage Cheese
1. Put small cup of sweet potatoes,
2. Â½ cup of sliced bell peppers,
3. 7-8 cubes of low fat cottage cheese,
4. 1 cup of chopped broccoli,
5. 2 garlic cloves in a baking tray toss
6. 1 tsp of olive oil, and salt and pepper.
7. Roast at 400 degree F until tender.
8. Squeeze lemon to add zing to the dish
1. Red wine
The antioxidants found in red wine, such as flavonoids and a substance called resveratrol, have heart-healthy benefits, so feel free to enjoy a glass or two.
2. Though if youâ€™re looking to cut calories, go white.
Red wine may have the health benefits, but white wines tend to be slightly lower in calories. Light whites such as Riesling and pinot grigio have fewer calories than those with higher alcohol content such as Chardonnay and sauvignon blanc.
3. Basic Bloody Mary with fresh tomato juice.
The problem with theseâ€”though made with healthy tomato juiceâ€”is that pre-made mixes are typically packed with salt and additives. Try ditching the pre-bottled stuff and use no sugar-added, low-sodiumtomato juice instead. From there, add in your fixings like one shot of vodka, a squeeze lemon, a teaspoon of horseradish, and a nice big celery stalk.
4. Dark and Stormyâ€”thatâ€™s more like a Light and Stormy.
This classic cocktail is made with fresh rum and ginger beer, which is packed with artificial sweeteners. Instead, mix 1 shot of light rum with two shots of sugar-free ginger ale and serve over ice.
5. White sangria without sugary extras.
Sangria is wine-based, but itâ€™s also packed with sugar, brandy and, often, ginger ale. To cut major calories, use white wine, tons of chopped fruit (we like apples, strawberries, pears, and peaches) and seltzer. You wonâ€™t miss the sweet stuff at all.
6. Tom Collins sans sugar
This lemonade-like cocktail is typically mixed with gin, sugar, lemon juice, and club soda. To lighten it up, use a shot of gin, fresh-squeezed lemon juice, and top with seltzer. No penalties if you donâ€™t have a Collins glass.
7. Light White Russian.
This creamy dessert drink is packed with fat and calories, but itâ€™s possible to still get the taste using lighter ingredients. Instead of heavy cream or half and half, combine chilled coffee with skim milk. From there, add a shot of vodka and lots of ice. Yum!
8. Margaritas done light.
Most margaritas are loaded with calories, as they usually include sugar-filled liqueurs and mixers, like triple sec or simple syrup. Instead, combine tequila with fresh lime juice. If thatâ€™s too strong, pour in a dash of orange liqueur, but only a dash, as thatâ€™s where the calories are.
9. Healthier Mimosa.
Overall, orange juice and Champagne arenâ€™t the worst ingredients, but you can still cut calories by using only fresh-squeezed OJ and replace half the bubbly with seltzer.
10. Guinness (yes, really!)
Despite itâ€™s reputation, this super-thick Irish beer isnâ€™t as caloric as youâ€™d think. In fact, according to Menâ€™s Fitness, a serving of the stout brew clocks in at just 126 calories, which is 19 less than a Budweiser and 24 less than a Heineken. Guinness also contains just under 10 carbs, which is less than something like Sam Adams Boston Lager (18 carbs per serving). Why? Itâ€™s partly due to Guinnessâ€™ low alcohol content.
11. Vodka and club soda.
It might be a bit on the snoozy size, but this clean cocktail is a sure bet when it comes to low-cal imbibing. Spice it up with lots of fresh lemon, lime, or even sliced cucumber.
12. Mojito with honey, not syrup.
Mojitos are typically loaded with simple syrup, which is quite easy to replace. Muddle a sliced lime with fresh mint leaves, and add rum, club soda and a half-teaspoon of honey for a touch of sweetness sans extra calories.
13. Champagneâ€”but check the label.
All sparking wines have sugarâ€”itâ€™s required for fermentationâ€”but there are measures you can take to cut calories. According to Shape, it pays to stick with Brut nature varieties of Champagne (â€œbrutâ€ signifies that little extra sugar has been added), Cava (Spainâ€™s sparking wine), and sparking wine from the U.S, as these regions have stricter rules about added sugar than Italy, the home of prosecco. Shapepointed out that a five-ounce glass of brut nature bubbly has about 120 calories, compared to around 175 for a non-brut variety.
14. Straight bourbon.
You donâ€™t have to sacrifice flavor for health: According to Gizmodo, Bourbon generally ranges between 97 and 110 calories per 1.5 ounces, and itâ€™s packed with complex flavors unlike, say, vodka.
15. Spicy Michelada.
This zesty drink features a bottle or can of light lager mixed with lots of low-cal extras like fresh lime, Worcestershire sauce, hot sauce, pepper, sea salt, and ice.
16. A seasonal hot toddy.
Unlike eggnog, this classic winter cocktail wonâ€™t pack on the pounds and itâ€™ll keep you toasty. Combine 1 to two ounces of scotch, whiskey, or bourbon with hot water, a little honey, lemon juice, and either cloves, a cinnamon stick or star anise.
17. A classic martini.
Martini culture has been muddled with high-cal impostors like Cosmos, apple martinis, andâ€”the biggest offenderâ€”creamy dessert martinis. Take a cue from â€œMad Menâ€ and enjoy a classic vodka or gin martini, which is mixed with dry vermouth and include no fattening additives. Those bleu cheese-stuffed olives, however, are another story.
18. Gin and tonicâ€”with less tonic.
A refreshing gin and tonic might not seem terribly bad for you, but tonic water is made with high fructose corn syrup or sugar and clocks in at over 125 calories per can or small bottle. Instead, try mixing gin with club soda and only adding a small splash of tonic for fizzy sweetness.
19. Lighter Pina Colada.
Everyone knows that pina coladas are a one-way ticket to calorieville thanks to the use of lots of rum and super-thick cream of coconut. In fact, some versions pack in more calories than a Big Mac! However, there are ways to still get the fruity flavor without all the guilt. One way: Replace cream of coconut with coconut milk or even coconut water.From there, add a shot of rum and fresh pineapple juice.
20. A French 75 with a colored twist.
This bygone cocktail usually mixes Champagne, lemon juice, cognac or gin, and sugar. Instead of the sugar, add a small splash of antioxidant-packed pomegranate juice or kidney-healthy cranberry concentrate (thatâ€™s 100% pure cranberry juice). Not only will it taste super-tangy, but itâ€™ll have a seasonal red tint.
\"Alcohol free is the best option, but if you can\'t resist then moderation is the best option.\"
Almost all of us are enjoying the taste of muskmelon during this summer.
As it is a seasonal fruit and have so many health benefits, so we should include this fruit in our fruit list.
But don\'t throw the seeds which are present inside it. Save them and consume it. As it is also very beneficial for our health.
To consume muskmelon seeds, first you need to scoop out the fruit. Separate the seeds from the fruit, wash the seeds and allow it to dry in the sun for a day. When dry, you can binge on these muskmelon seeds during the day.
HEALTH BENEFITS OF MUSKMELON SEEDS:
These seeds are rich in Proteins and vitamins.
Good for our bone health.
Decreases the chances of developing Type 2 Diabetes.
The omega-3 fatty acids present in muskmelon seeds play an important role in fighting cardiovascular diseases.
Muskmelon seeds help expel intestinal worms.
Helps to fight summer cold. These seeds have the ability to flush out excess phlegm from the body. They also provide relief from congestion
The best benefit of muskmelon seeds is weight loss. The high fiber makes your tummy full thus not allowing you to consume foods when not hungry as well as relieves constipation.
\"You can eat your muskmelon seeds raw which is better. You can also add it to your salads to make your meal tastier!
Muskmelon seeds can also be sprinkled in breads and buns while preparing a yummy sandwich.
Also you can add these seeds in deserts , thandai etc.\"
Meals may seem to trigger symptoms. It may be the process of eating and not a certain food that sets off your symptoms. Eating stimulates the digestive tract, which can over-respond because of IBS.
%u2022Try eating smaller meals, more often, spread throughout your day. Instead of 3 meals, try 5 or 6 regularly scheduled small meals.
%u2022Slow down; don't rush through meals.
%u2022Avoid meals that over-stimulate everyone's gut, like large meals or high fat foods.
%u2022If you are constipated, try to make sure you have breakfast, as this is the meal that is most likely to stimulate the colon and give you a bowel movement.
The foods most likely to cause problems are:
%u2022Insoluble (cereal) fiber
%u2022Meals those are too large or high in fat
Eating too much of some types of sugar that are poorly absorbed by the bowel can also cause cramping or diarrhea. Examples include%u2026
%u2022Sorbitol %u2013 commonly used as a sweetener in many dietetic foods, candies, and gums
%u2022Fructose %u2013 also used as a sweetener and found naturally in honey as well as some fruits
Some foods are gas producing. Eating too much may cause increased gaseousness. This is especially true since irritable bowel syndrome (IBS) can be associated with retention of gas and bloating. Examples include%u2026
%u2022Legumes (like peas, peanuts, soybeans)
As an added benefit, consuming generous amounts of fiber in your everyday diet potentially can improve overall health. Fruits and vegetables appear to exert a strong healthy effect.
Soluble and Insoluble Fiber
Dietary fiber can be classified as either soluble or insoluble. Soluble fiber dissolves in water, becomes a soft gel, and is readily fermented. These include pectin, guar gum, and other gums. Insoluble fiber does not dissolve or gel in water and is poorly fermented. Cellulose (found in legumes, seeds, root vegetables, and vegetables in the cabbage family), wheat bran, and corn bran are examples of insoluble fiber.
High fiber substances containing both soluble and insoluble fibers have the properties of both. They include oat bran, psyllium, and soy fiber. Methylcellulose is a semi-synthetic fiber. It is soluble and gel forming, but not fermentable.
Types of fiber differ in the speed and extent to which they are digested in the GI tract, and in the process of fermentation. There may be both good and bad aspects to fermentation, but there are certainly metabolic products produced by fermentation which contribute to colonic health. The solubility and fermentation of a particular fiber affects how it is handled in the GI tract.
The effect of identical fibers varies from person to person. Individual response may vary and we encourage individuals try different types of fiber.
IBS Symptoms Fiber Treatment
Lower abdominal pain Methylcellulose/Psyllium
Upper abdominal pain Oatmeal/Oat bran/Psyllium
Incomplete evacuation Methylcellulose/Psyllium
Excessive gas Methylcellulose/Polycarbophil
Tips for Adding Fiber to Your Diet
Making small, gradual changes can add up to a big difference in the nutritional value of your diet. Experiment with fresh foods and don%u2019t be afraid to try new foods and recipes. Here are a few practical tips for adding fiber to your diet.
%u2022Cook in microwave to save time and nutrients
%u2022Cook only until tender-crisp to retain taste and nutrients
%u2022Replace the meat in salads and main dishes with presoaked dried beans and peas
%u2022Presoaking reduces the gas-producing potential of beans if you discard the soaking water and cook using fresh water
%u2022Use a slow cooker for bean soups and stews
%u2022Snack on fruit anytime, anywhere
%u2022Experiment with unusual fruits such as kiwi, pineapple, and mangos
%u2022Leave peelings on fruit whenever possible
%u2022Use fresh and dried fruit in muffins, pancakes, quick breads, and on top of frozen yogurt
%u2022Choose whole-grain varieties of breads, muffins, bagels, and English muffins
%u2022Try fresh pasta instead of dried
%u2022Mix barely cooked vegetables with pasta for a quick pasta salad
Baby corn provides the valuable nutrition which lacks in most people%u2019s diets. It is extremely low in fat as well, which can help with their weight loss goals. Baby corn is high in potassium and folic acid. It also has a Lower glycemic index than regular corn, making it a great substitute.
A serving of baby corn would contain only 8 grams of carbohydrates. This is because in the immature baby corn the sugars have not yet developed. Baby corn is a good low-carbohydrate food for people on diets that cut carbohydrates.
Baby corn is an excellent source of B vitamins. Baby corn provides folic acid, thiamin, riboflavin, and niacin
A few of the important benefits provided by corn are:
A power house of minerals
Those little yellow kernels contain more minerals than you can ever think of! Corn contains a large proportion of magnesium, iron, copper and most importantly phosphorus, which is needed for healthy bones. These nutrients not only prevents your bones from cracking as you grow older but also enhances the normal kidney functioning.
Corn is filled with fibre that is a huge boon for digestion. It prevents constipation, haemorrhoids and even lowers the risk of colon cancer considerably.
Corn is rich in antioxidants, which help in keeping the skin younger for longer. Apart from the regular consumption of corn, it can also be applied as Corn Oil which is a rich source of Linoleic acid.
Cholesterol is a substance that is produced by the liver. There are two types of cholesterol; good cholesterol (HDL) and bad cholesterol (LDL). An increase in the bad cholesterol due to the intake of fatty foods weakens your heart and can also lead to cardiovascular diseases. The vitamin C, carotenoids and bioflavonoids contained in baby corn keep your heart healthy by controlling cholesterol levels and increasing the flow of blood in the body
Anemia is a condition where the red blood cell count is reduced considerably due to the lack of iron. Thus, baby corn benefits health as it is rich in vitamin B and folic acid that prevents anaemia.
Essential during pregnancy
Pregnant women should make it a point to include some corn in their diet. Consumption of corn provides a rich source of folic acid. Make sure you clean it thoroughly. The deficiency of folic acid in pregnant women affects the baby. Lack of folic acid in the body affects the brain development of the baby. Baby corn Benefits the health of both the expecting mother and baby.
So here we can go for the recipe which is good for weight loss and a variant in your salad can be added.
Baby Corn and Mushroom Salad recipe
Preparation Time: 10 minutes Cooking Time: 2 minutes Total Time: 12 mins Serves 4.
1/2 cup spring onion cubes
1/2 cup fresh mushrooms (khumbh), sliced
1/2 cup blanched and cubed baby corn
3/4 cup bean sprouts
1/2 cup red and green capsicum cubes
1/2 cup cucumber cubes
For the dressing
1 tbsp olive oil
3 cloves finely chopped garlic (lehsun)
1 tbsp finely chopped fresh basil leaves
2 tsp lemon juice
salt and black pepper (kalimirch) powder to taste
For the dressing
1. Heat the oil in a non-stick pan, add the garlic and saut? till it browns lightly.
2. Add the basil leaves and mix well. Cool completely.
3. Add the lemon juice, salt and pepper and mix well.
How to proceed
1. Combine all the ingredients in a bowl and toss lightly. Refrigerate.
2. Just before serving, add the dressing to the salad and toss well.
3. Serve immediately.
While we take a good care of our diet and stress on eating nutritious and healthy, we seldom miss out on foods that can actually make us ill. Foods with chemicals, pesticides, and toxins can cause the most aggressive diseases. Here is a list of 8 food items you should stop eating to prevent cancer:
1. Canned Tomatoes
Tomatoes are counted among the best foods to prevent cancer, but canned tomatoes can damage your body to a great extent. All cans come lined with a toxic chemical, bisphenol-A, or BPA, which can cause cancer. Try opting fresh tomatoes for cooking. Avoid using canned food, ready made puries and tomato ketchup.
2. Cured and Smoked Foods
The common chemicals used to preserve smoked and cured food from spoiling, nitrites and nitrates change into nitrosamines and nitrosamides when cooked. Various studies show that these N-nitroso compounds cause colon cancer.
3. Farmed Salmons
Salmon sounds like one of the healthiest foods possible. But farmed salmon doesn%u2019t come with similar health benefits. Farmed fishes are fed unnatural diets and are contaminated with chemicals, antibiotics, toxins, and other known carcinogens. They also have less amount of healthy omega-3 fatty acid and contain high levels of mercury and cancer causing dioxins.
4. Hydrogenated Oils
Hydrogenated oils, also known as trans-fats, are altered in chemical structure to increase their shelf-life. Chemicals used to mask their smell and taste are found to double the risk of breast cancer.
5. Microwave Popcorn
A relatively healthy snack comes with a bag with another story. Many microwave popcorn bags are lined with chemicals which increase the risk of breast, lung, leukemia, bladder, kidney, prostate, thyroid, and lymphoma cancers.
6. Potato & other packed Chips
A popular quick and tasty snack option, potato chips, are high on trans-fats and calories, but also come with acrylamide, a carcinogen commonly found in cigarettes. They are also known to cause high blood pressure and cholesterol in people.
7. Processed Meat
Bacons, hams, sausages, hot dogs, and other kind of processed meat contains excess amount of salt and sodium nitrate, the most common carcinogen found in food industry. The high amount of chemicals and preservatives also cause serious cardiovascular diseases.
Weight gain, inflammation, and insulin resistance are the famous health disorders caused by popped sodas. The artificial coloring and chemicals in them increase a risk of pancreatic cancer.
Anemia is deficiency of red blood cells due to rapid loss or slow production of RBC's. There are various types of anemia but today we will focus on iron deficiency anemia, which is most common in our country. It is caused when there is not enough iron in the body to make hemoglobin. Women of child bearing age, pregnant and lactating women, and elderly and post surgery patients are at high risk of developing it.
Symptoms: Lethargy, tiredness and fatigue, loss of appetite, irritability, shortness of breath, pale eyelids and face, hair loss, repeated respiratory tract infections It can be detected through blood test that checks the levels of hemoglobin and packed cell volume.
1. Take plenty of iron rich foods like apricots, dates, sesame seeds, nuts.
2. Include legumes, sprouts, bajra, soyabeans, kidney beans in the daily diet.
3.Take eggs, fish and chicken liver for their haem form of iron which is readily absorbed by our body.
4.Vitamin C helps your body absorb the iron you eat. If you are taking iron tablets, your doctor might suggest taking the tablets along with a source of vitamin C.
5. Add amla to your green chutney. The vitamin c in amla helps to absorb the iron from mint.
6. Squeeze lemon on spinach saag or spinach soup or salads.
7. Snack on gur channa.
8. Non vegetarians should pair meat with veggies.
9. Cook food in iron utensils as it leaches out iron and help combat anemia.
10. Sprouting and fermentation increases the bioavailability of iron. So include sprouts and fermented foods in your diet.
11. Avoid overcooking of food.
12.Calcium inhibits absorption of iron. So avoid taking calcium and iron supplements at the same time.
Avoid: colas, coffee and tea( as they contain tannin that hampers iron absorption).Do not drink tea 30 mts before and after meals.
Makhana seeds can be eaten raw, roasted or ground. Soaked in water overnight, it can be added to soups, salads or other gravy dishes. The puffed seeds are also used in kheer, puddings and dry roasted snacks.
Popular as a fasting food, its health benefits are superior to those of dry fruits such as almonds and walnuts.
Some of the health benefits of makhana are:
It%u2019s a good source of protein, carbohydrates, fibre, magnesium, potassium, phosphorus, iron and zinc.
High in fiber and low in calories, it enables weight loss.
Its low sodium and high magnesium content makes it beneficial for those suffering from heart diseases, high blood pressure, diabetes and obesity.
It contains an anti-aging enzyme, which is said to help repair damaged proteins.
Its glycemic index is significantly lower than most high carbohydrate foods like rice, bread, etc.
So enjoy this amazing snack and be healthy!