Tag: anemia

Iron rich diet for vegetarians

Iron rich diet for vegetarians

Many vegetarians suffer from anemia due to diets poor in iron. This could be due to poor food combinations, poor protein intake and diet rich in tannins and other inhibitors. So if you are a veggie, there are various ways you may supplement your diet with iron.

Sources

  • Most of the nuts and also seeds such as pumpkin seeds etc
  • Various cereals are fortified with iron, hence would be a good start in the morning.
  • Germinated pulses and legumes are rich in iron.
  • Most of the greens such as spinach, amaranth and broccoli are rich in iron. But need to be had with sources of vitamin C to absorb the iron.
  • Jaggery, puffed rice and beaten rice. Now you know why poha is good for health.
  • Dates and other dried fruits, you can add them to your cereal for an iron boost.

Incorporate these foods to boost up your iron intake.

What about iron supplements?

Iron supplements are recommended only if one is highly anemic or in pregnancy. But the downside is it is constipating.

Avoid excess of fiber and high calcium intake which interfere in iron absorption.

Iron rich diet for vegetarians

Iron rich diet for vegetarians

Many vegetarians suffer from anemia due to diets poor in iron. This could be due to poor food combinations, poor protein intake and diet rich in tannins and other inhibitors. So if you are a veggie, there are various ways you may supplement your diet with iron.

Sources

  • Most of the nuts and also seeds such as pumpkin seeds etc
  • Various cereals are fortified with iron, hence would be a good start in the morning.
  • Germinated pulses and legumes are rich in iron.
  • Most of the greens such as spinach, amaranth and broccoli are rich in iron. But need to be had with sources of vitamin C to absorb the iron.
  • Jaggery, puffed rice and beaten rice. Now you know why poha is good for health.
  • Dates and other dried fruits, you can add them to your cereal for an iron boost.

Incorporate these foods to boost up your iron intake.

What about iron supplements?

Iron supplements are recommended only if one is highly anemic or in pregnancy. But the downside is it is constipating.

Avoid excess of fiber and high calcium intake which interfere in iron absorption.

More on greens….

More on greens….

This article is a reply to my previous article http://nutrihealth.in/2008/11/good-health-with-greens/  ,from one of my ardent readers. Mr. T.S Sundaram has enthusiastically permitted me to publish the article for all my site readers. He has been constantly following my site and I feel privileged to inform that he will be contributing more interesting articles for us to read. According to me, he is a role model for all as he is 85 years, who says and I agree, is young in spirits, young in thinking, feels young in everything he does and takes life easy.

< ![endif]–>He is a Yoga enthusiast for the past 53 years, who practices yoga regularly. He has studied Yoga under the World famous Yoga guru.B.K.S.Iyengar in the year 1953 for three years. Great Going!!!!

Here’s his article….


ON GREEN LEAVES (EDIBLE ONES )..

I myself am a regular consumer of Edible green leaves and I want to share what I know on green leaves, that makes me  consume these leaves daily along with food, while many others shun this.

When talking of Green Leaves as a food item, what that comes to one’s mind is about grass eaten by cattle and other animals. Many avoid these as these may be infested with fungus, pests and insects and may even contain eggs of insects, moths and other pests, making it unfit even to touch by hand. While these fears are genuine ones, they can be overcome by purchasing them by careful selection of the leaves from vegetable vendors, and all such leaves can be cleaned well in running water to remove dirt, soil, eggs etc and also if necessary treated with vinegar and make them fit for cooking and eating.

As stated earlier, the writer himself is a daily consumer of green leaves for a long time and has not experienced so far any problem with his health, no loose motions, no indigestion or any other bad effects.

I consume green leaves pressure-cooked, which in the raw form will be around 2 to 21/2  cups of chopped leaves. I consume the cooked leaves daily along with other vegetables.

Why I eat them ? What is the importance of green leaves? I am sharing below with my readers what little I know of and its importance.

Centuries ago, the green pigments in the growing green plants was a topic of study for scientists and they named the green pigment as Chlorophyll. Subsequently, it was deduced by scientists that the Green chlorophyll molecule has a  striking resemblance to Haemoglobin, the red pigment in our blood. This red pigment is a  web of Carbon, Hydrogen, Oxygen and Nitrogen atoms grouped around a single molecule of Iron. Nature’s green pigment, that is Chlorophyll in the web form, is similar to that of the Blood mentioned above containing Carbon,Hydrogen,Oxygen and Nitrogen, and resembling in the same pattern as in haemoglobin, except that its central core is Magnesium as against Iron of Haemoglobin. Obviously, this proves the similarity between blood in the human body and Chlorophyll in plants which have a lot of significance.

The Iron content of fresh green leafy vegetables gives relief to anemia and weakness.They are rich in minerals which reduces acidity of the stomach and of the body in general.The constitution of blood is alkaline and hence the inclusion of vegetables that contains minerals like green leaves in the food is most suitable for all.

Nature has given us the ability to rebuild ourselves day-by-day from the food we eat. As the saying goes” We are what we eat”. If we improve our quality of food, our body will gradually become younger, stronger and  better looking. It is here that we should think of including green leaves regularly to eat along with other vegetables.

In search of good health, youth and vitality, one should not simply go by the packed bottles of pills and tablets and ready made tonics that we see in the medical shops. There is only one method by which health can be gained and maintained and that is by eating natural food like green leaves which are rich in chlorophyll, rich in fiber content, rich in enzymes and other important elements. It is in that context that one should give importance to Green leaves as part of one’s food in their daily lives..

It’s time now to start undoing the wrong we have wrought in ourselves by going back to the beginning, turning back to pages of time and living as ancient man lived in harmony with life and nature.

Eggs for smarter babies

Eggs for smarter babies

I keep getting a lot of queries via email. Some of the queries are very interesting and may help many more of my readers. These queries usually remain in my inbox and lie forgotten after I have replied to them. So here’s one query, a concerned parent asked me.

Query:

Hello Sanjana,

I have gone through your articles in Nutrihealth. They are really good (Thanks). I have a small question about boiled egg yolk… Is it safe to feed my 1 1/2yr  kid  “boiled egg yolk regularly.. My parents say that it is not good…. but I am not sure about that. Please advise me regarding this…..

My reply:

Egg yolks supply cholesterol, which is needed for mental development. Remember, babies need fats. I have seen many mothers omitting fat out of their babies diets. This is not acceptable. Eggs also contain omega-3 fatty acids that stimulate brain development. Feeding Your baby one egg yolk every day from the age of five or six months will provide these essential nutrients.

It also provides the mineral Iron, reserves of which get exhausted in the body after the age of 6 months. If Iron is not supplemented through diet, then anemia can occur. The common signs of anemia are pale skin, lack of energy, loss of appetite, brittle nails( this indicates protein intake is also poor). But these symptoms may not be seen at all.

It also contains Vitamin A which is needed for good eye sight, better immunity and healthy skin. Vitamin B12 also present in yolks too can prevent anemia. This vitamin is not readily available in all the foods, hence yolks for babies can be a boon.

It is rich in protein too, hence will help your baby to grow well.

Do not forget to “Hard boil the egg” and start feeding your baby with a teaspoon of yolk only. If your child is digesting it well, then you can gradually give a whole yolk to the baby. You can either crumble a hard-boiled egg yolk and mix it with other foods or scramble the yolk in a pan with coconut oil or butter. If your toddler has already started eating solid food, you can apply the yolk puree on bread. You can add it to custards as well.

Do not give your baby raw eggs or soft-boiled eggs because of the slight chance of salmonella contamination.

Avoid the whites until the age of 2 years as whites are the main culprits of allergies. Egg yolk allergies are rarer.

So now you know why your baby needs eggs.

Cheese and its health benefits

Cheese and its health benefits

cheeseCheese is the most misunderstood food around, mainly because of its fat content. Eating cheese has its own benefits.

  • It has high quality protein and is high in calcium as well as phosphorous, zinc, Vitamin A, Riboflavin and vitamin B12.
  • As it is rich in calcium, it prevents dental decay as it is low in sugar ie milk sugar lactose compared to other milk products. So cheese can protect your teeth by fighting cavities. The proteins present too help to prevent plaque preventing dental caries.
  • Bone health is very important for all ages especially in children. Cheese helps in maintaining the strength and density of bones. If the diet in poor in calcium, then calcium from the bones is required for maintaining normal blood calcium levels. Hence you need to have an optimum intake of calcium for healthy bones.
  • Many stay away from cheese because of its fat content, but actually cheese helps to prevent weight gain. Firstly it is nutritionally rich, hence will help in fat burning. Calcium in cheese helps in fat burning process.If you are exercising daily, then you need not worry about the fat content. Remember you do need some fat and you are getting it from natural sources. But you can still opt for low fat cheeses if you have a high body fat content.
  • It is rich in Vitamin B12 which most of the vegetarians are deficient in and helps to prevent pernicious anemia. The B12 content increases on fermentation and to make cheese, you need ten times its equivalent of milk, hence you can see why it is nutritionally dense when compared to other milk products.
  • It prevents osteoporosis. Hence if diets are rich in calcium from the younger ages, most of the bone diseases can be kept at bay. Hence eating cheese is very beneficial.
  • Cheese helps in preventing cancers of the colon and breast.
  • Cheese is a boon for lactose intolerant. If you opt for aged or hard cheese, it has very low levels of lactose. Hence it can provide calcium and minerals in high amounts to those who suffer from lactose tolerance.
  • The zinc content in cheese prevents acne. So you dont need to avoid milk products as they infact help to reduce acne.
  • Being nutritionally dense, it helps in the absorption of various nutrients.

Now how do you eat cheese? Cheese can be had as a snack at any time during the day. You can pick up cheese singles or cubes. These can be stored with out refrigeration for some time. Hence you can carry it around in your pocket or bag. Toddlers can be given cheese as a snack.

For children, cheese can be placed over bread, wheat roti etc.

The harmful forms of cheese come when they are added in burgers and pizzas. These foods are heated at high temperatures, hence can result in chemical changes in the fat content of cheese. Plus these food have white bread, fat coming from deep fried patties or chicken or meat chunks on pizza which is very harmful.

Pasta too have a lot of cheese on it plus they are drizzled with a lot of oil be it olive or any oil.

These food are already high in calories and hence we blame poor cheese for the high calorie content. Cheese coming from cheese popcorn, chips or cheeslings are not the kind of cheese we need.

Lets not get cheesy about cheese. There are a lot of low fat options available in the market to choose from. So, Say cheeeesee!!!!