By - Dr Deepika Malik

When we breathe, we take in oxygen. This oxygen brings about a chemical reaction in our cells called oxidation, which is a byproduct of normal metabolism. The result of oxidation is the formation of molecules known as free radicals, which can damage cells and tissues in the body, leading to certain cancers, heart diseases, and other illnesses. Antioxidants help to clean up free radicals before they can oxygenate and cause harm to the body.

The following table describes various key antioxidants, their sources, and potential benefits.

Note: Because the study of antioxidants is new, the research is limited and inconclusive. There is no evidence that isolating antioxidants in a supplement offers health benefits or hinders the formation of free radicals. Most research suggests that it’s the combination of nutrients in whole foods that offer the most valuable source of antioxidants. Therefore from a public health perspective it is premature to make recommendations regarding antioxidant supplements and disease prevention. Perhaps the best advice, which comes from several authorities, is to eat 5 servings of fruit or vegetables per day.

- by Dr. Anshu Kumra

The heat of summer is affecting everyone. Staying well hydrated is essential to maintain adequate blood volume, energy levels and body functions.

Most of us should consume at least 8-12 glasses of water every day. However, the exact amount depends on the activity level, the outdoor temperature and body composition. With hot humid days the need goes up. In addition, if someone has more muscle than fat, liquid- need increases. Stay well-hydrated by drinking water, beverages, juices, milk and eating lots of seasonal fruits and vegetables.

SUMMER SMOOTHIE

Ingredients:

• Low fat yogurt – 1 cup
• Pineapple juice – 1cup
• Strawberries- 5
• Banana – 1
• Ice cubes (crushed) – 3

Preparation:

Mix all the ingredients and blend them in a blender. Pour into tall glasses and serve with a straw each.

Yield: 3 servings

MANGO AND GREEN TEA SORBET

Combine the health benefits of green tea with the exotic sweetness of mangoes and you have a tasty Weight Watchers recipe.

Ingredients:

·                  Water - 2/3 cup

·                  Loose green tea leaves - 1/3 cup

·                  Sugar -1/2 cup

·                  Ripe mangoes - 3

·                  Fresh lemon juice -3 tablespoons

Preparation:

Put water and tea leaves in a saucepan. Bring just to a boil, remove from heat and let steep 5 minutes. Strain and discard the leaves. Return tea to clean saucepan, add sugar and bring to a boil. Boil until sugar dissolves. Remove from heat and cool.

Peel mangos and cut it into pieces. Puree mangos with lemon juice in a blender. Add tea and blend until smooth. Pour into a 9-inch glass baking dish and freeze for about 3 hours.

Transfer mango mixture to a food processor. Churn for 30 to 40 seconds and serve at once.

Yield: 6 to 8 servings

By Dr. Deepika Malik

KITCHEN SPICES-YOUR KITCHEN DOCTOR

IN INDIA we have a treasure chest of spices literally so because the spices we use in our daily cooking has lots of medicinal value. Our kitchen herbs work wonderfully well on few of the ailments.

Turmeric-

         Turmeric is yellow colour spice in our kitchen commonly used to give vibrant colour to our world famous curries.

Medicinal use
Turmeric is used as remedy for the following common problems:

WOUND, BRUISES and SPRAIN:

1. Take 1 tsp turmeric powder with hot milk.
2. Take 500ml of water and boil it with 1 tsp sendha namak and 1 tsp turmeric powder. Give fomentation to the bruised part with a cloth soaked in this water. This will help get rid of pain and swelling in that region.

SKIN PROBLEMS:
1. Apply the paste of turmeric and sesame oil on body to prevent eruptions.
2. To avoid any kind of skin problems apply turmeric paste before a bath.
3. To cure itching take roasted turmeric with jaggery.
4. To eliminate freckles and spots rub ground turmeric on stone with the help of water and then apply this paste on skin.
5. You can also make a paste of ground turmeric with milk of banyan or pipal and soak it overnight and then apply it for 1 hour before bath. This will help in removing freckles and also give glow to the face.
6. Make a pudding of 2 tsp flour with 1 tsp ghee and 1 tsp turmeric, 2 tsp sugar and 1 cup water and take this in the morning it will halp in curing Utricaria.

DIGESTIVE AID:
1. To get instant relief from acidity take turmeric powder and salt in equal quantity with warm water.
2. Taking curd or butter milk with turmeric after lunch cures digestive problems.
3. Grind 4 gms turmeric, 4 gms dried ginger, 2 gms black pepper and 2 gms cardomom and take this mixture after meals this will aid digestion and will eliminate flatulence.

LIVER PROTECTION: Turmeric help in minimizing liver damages caused by taking excess alcohol regularly or using pain-killer.

ARTHRITIS: Turmeric help relieve wound inflammation and in treating arthritis.

                                 GINGER

Ginger has been used for years to treat a variety of ailments.

But the many health benefits of ginger are more than mere ancient remedies and folktale. Today, ginger is used to treat a wide range of health problems, which is backed by scientific research.

Ginger has the health benefit of relieving motion sickness and upset stomach. So if you prone to motion sickness, you should drink ginger tea.

 Experts believe that a compound called gingerol found in ginger is responsible for blocking the body’s vomiting reflex. Whether it’s for motion sickness, simple upset stomach or for morning sickness, ginger has the health benefit of working wonders on the stomach.

Is arthritis pain getting you down? The researchers believe that ginger was able to give relief to those with arthritis because ginger contains compounds that block prostaglandis that causes pain and swelling through inflammation. So take ½ teaspoon of powdered ginger and brew a tea or take six teaspoons of fresh ginger and drink your pain away.

Another health benefit of ginger is that may help relieve the pain and resulting nausea of migraines. Ginger is a food that has many health benefits. Ginger has the health benefit of easing headaches and migraines, easing upset stomach and motion sickness. So give ginger a try, it might just give your health that added boost.

                                  FENUGREEK SEEDS

Fenugreek is an amazing magic herb that can cure number of ailments. Indian Ayurvedic and traditional Chinese medicine recommend fenugreek to treat arthritis, asthma, bronchitis, improve digestion, maintain a healthy metabolism, cure skin problems (wounds, rashes and boils), treat sore throat, and cure acid reflux. Recent studies have shown that Fenugreek helps lower blood glucose and cholestrol levels, and may be an effective treatment for both type 1 and 2 diabetes. Fenugreek is also being studied for its cardiovascular benefits.

Uses of Fenugreek

Home Remedy for Balancing Cholesterol

Treating Diabetes and Lowering Blood Sugar Levels

Herbal Cure for Skin Inflammation:

                    A simple skin inflammation remedy is to take a spoonful of fenugreek and grind it into powder. Mix it with warm water to make a poultice and apply it directly onto the inflamed skin. (A poultice is simply a piece of cloth that has been soaked into the warm water mixture and then applied to the skin).

By Dr. Anshu Kumra

Nutrition that has major effects on health refers to the availability of nutrients to the body cells in relation to individual’s requirements. Malnutrition refers to any imbalance in satisfying nutritional requirements. Among children, malnutrition is often caused by the synergistic effects of inadequate food intake, repeated episodes of parasitic or other childhood diseases such as diarrhoea, and improper care during illness. Malnourished children are more likely to grow into malnourished adults who face heightened risk of disease and death.

Period from 5 years to adolescence is of slow but steady growth. The peak of growth is generally between 11 - 15 years for girls and 13 -16 years for boys. The more nutritious diet a child consumes, the healthier he or she would be. Here are some of the important guidelines for the nutrition of school–going children: -

• The child should get a wide variety of healthy nutritious foods like green leafy vegetables, fresh fruits, legumes, nuts etc.
• Ensure that the child eats enough cereals especially whole grains.
• Milk and milk products are important for the growth of child, as they are a fabulous source of calcium necessary for healthy bones and teeth.
• As far as intake of non-vegetarian food is concerned, encourage the child to go in for lean meat, fish and poultry.
• Choose foods that are less salty and less spicy.
• Avoid foods that are high in sugar and fat content.
• Prefer the cooking techniques like steaming, boiling and baking, rather than frying.
• Children need to drink plenty of fluids, especially water, as they are physically active.

Food habits: importance of regular eating pattern

Dietary habits are generally developed in early childhood and affect food preferences and nutrient intake, particularly during adolescence. The home and school environment plays a major role in determining a child’s attitude towards consumption of foods.

Stress and emotional upsets can seriously affect the food consumption in adolescents, resulting in too little or too much of food intake. Mild or severe infections, nervousness, menstrual, dental or skin problems (acne) can result in depression, and adolescents on marginal diets are the most vulnerable. Emotional stress is often associated with food faddism and slimming trends, both of which can lead to eating disorders such as anorexia nervosa. One of the most frequently missed meals is breakfast. Studies show that breakfast plays an important role in providing needed energy and nutrients after an overnight fast and can aid in concentration and performance at school.

Lack of physical activity not only leads to overweight and obesity in adolescence, but also results in the development of chronic diseases such as hypertension, diabetes, heart disease, certain cancers, bowel problems and osteoporosis in later life. Physical activity is important for flexibility, balance, agility, co-ordination, and strengthening of bones. Therefore, it is recommended that children must indulge in some kind of physical activity for at least 60 minutes everyday.

Snacks generally form an integral part of meals for both children and teenagers. Younger children cannot eat large quantities at one sitting and often get hungry long before the next regular mealtime. Mid-morning and mid-afternoon snacks can help to meet energy needs throughout the day. Fast-growing and active teenagers often have substantial energy and nutrition needs and knowledge of nutrition will enable them to make healthy choices of foods in their regular meals and snacks.

As iron-deficiency anaemia is the most common diet-related deficiency disease during childhood and adolescence, it is important to increase the intake of iron-rich foods such as beans, dark green vegetables, nuts and iron-fortified cereals and other grains. However, Iron from animal foods such as lean meats and fish (known as haem iron) is better absorbed than iron from non-animal sources (non-haem iron).

The achievement of peak bone mass during childhood and adolescence is crucial to reduce the risk of osteoporosis in later years. The largest gains of calcium are made in early adolescence, between 10-14 years in girls and 12-16 years in boys. By eating several servings of dairy products, such as milk, curd and cheese, the recommended calcium needs can be met. Activities such as cycling, gymnastics, skating, ball games, dancing and supervised weight training for at least 30-60 minutes a day, three to five times a week can help build bone mass and density.

Healthy Snacks: -

Spinach Kababs

Boiled spinach – 1 cup

Boiled potatoes – 2

Roasted peanuts – 1 tbs

Green chili – 1

Ginger & garlic paste – ½ tsp

Lemon juice – 1tsp

Salt to taste

Onion rings & coriander leaves – for garnishing

Oil – 1tbs

Method:

Mix all the ingredients. Shape it into kebabs. Apply oil and grill them or instead, they can be fried also. Serve them hot with coriander leaves and onion rings.

High Fiber Chilas: -

Kuttu ka atta (Buckwheat flour) – 1 cup

Wheat flour – 1 tbs

Curd – ½ cup

Ginger & green chilli paste – 1 tsp

Grated carrot – 2/3 cup

Chopped spring onions – 2/3 cup

Chopped coriander – 1tbp

Salt to taste

Oil for cooking

Method:

1. Mix buckwheat, wheat flour, curd and some water to make a paste. Leave this mixture for 2 hours.

2. Add ginger and green chilli paste, carrot, onions, coriander and salt and mix well.

3. Pour some mixture onto a heated non-stick pan with a little oil and cook it till golden brown.

4. Repeat with the remaining mixture to make more chilas.

5. Serve them with green chutney.

We all want to stay healthy. In the quest of health we are looking for miraculous supplements beautifully packaged lining in the stores. But did you know that nature has offered us wonderful small packaging of minerals and vitamins along with their disease fighting ability in the form of nuts.
Let’s discover more about this wonder food.

Health Benefits of Eating Nuts and Dry Fruits

Nuts and dry fruits are cholesterol-free and contain healthy, unsaturated fats, which help lower the risk of heart disease. Nuts also provide magnesium, which helps maintain bone structure and chromium, which helps to ensure proper insulin function. They contain zinc for growth and wound healing, and manganese, which protects against free radicals. All nuts are a good source of vitamin E, an important antioxidant.

ALMONDS

Almonds are rich source of Vitamin E .They are also rich in monounsaturated fats.

Health Benefits

• Lower LDL-cholesterol and reduce risk of heart disease
• Provide protection against diabetes and cardiovascular disease
• Contain manganese, copper & riboflavin which help in energy production

Role in Treating Diseases

Almond decreases postprandial glycemia, insulinemia, and oxidative damage. Almond milk contributes to its beneficial effect observed in infants having milk intolerance. It recovers sore throat also.

CASHEW

Cashew nuts are an excellent source of protein and fiber. Cashew nuts are also a good source of potassium, B vitamins and folate.

Health Benefits

• Contains heart protective monounsaturated fats
• Contains copper which plays role in  antioxidant defenses and energy production
• Help prevent gallstones
• Contains magnesium that helps regulate nerve and muscle tone

Role in Treating Diseases

Cashew nuts help in recovering colon cancer and heart diseases.

WALNUTS

Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as vitamin E.

Health Benefits

• Excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture.
• Help in  cardiovascular protection
• Promotion of better cognitive function
• Helpful in asthma and inflammatory skin diseases such as eczema and psoriasis.

Role in Treating Diseases

Walnuts help in recovering diseases like rheumatoid arthritis, tuberculosis and gastrointestinal problems.

FIGS

Figs contain large amounts of fiber, natural sugars, and minerals.  They are an excellent source of calcium, potassium, magnesium, copper, iron, and manganese. Figs are good source of vitamin B6.

Health Benefits

• Well known for their mild laxative effect
• Very good in case of tachycardia, bronchial asthma, cough, and breast ache.
• Have a high content of fiber and are often recommended to nourish and tone the intestines.
• Effective in helping to control blood pressure.

Role in Treating Diseases

Figs help in recovering anemia, constipation and osteoporosis and reduce fever.

PISTACHIO

Pistachios are rich in potassium, phosphorus and magnesium, and are also a good source of vitamin B6.

Health Benefits

• Cut heart disease risk, the high monounsaturated fat content lowers cholesterol levels in the blood.
• Contain antioxidants in the form of phytochemicals which have been associated with a decreased risk for developing chronic diseases, like cancer.

Role in Treating Diseases

Pistachio helps in recovering anorexia, constipation and nausea.

RAISIN

Raisins are fat free, cholesterol free, and low in sodium.

Health Benefits

• Rich in antioxidants, thus help keep blood clean and flowing
• Promote good oral health
• Contain Calcium which in known for causing bone health
• Contain fiber which softens and cleans  the stomach

Role in Treating Diseases

Raisins help in curing constipation, osteoporosis and macular degeneration.

As with food generally, ‘variety is the spice of life’. So, it is better to eat a variety of nuts and thus obtain a wide range of nutrients.

Dr. Deepika Malik

Wellness Consultant