Tag: iron

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.

Myth: Chocolate lacks any nutritional value

Myth: Chocolate lacks any nutritional value

darkchocolate_womanChocolate is my favorite food in the world. My friends keep telling me that anyone can lure me away with chocolates.

They have received a lot of beating from all because they are high in calories and can cause cavities. Poor chocolate. In my previous post, http://nutrihealth.in/2008/10/the-brighter-side-of-chocolates/ , I have told you the “feel good” factors of chocolate.

Now for those who do not know about the nutritional value of chocolate, here are a few facts.

  • Chocolate is a good source of magnesium,copper,calcium, iron and zinc.
  • It contains polyphenols which are antioxidants found in tea and red wine and are said to reduce the risk of heart disease.
  • Antioxidants also lower blood pressure and improve insulin resistance.
  • Stearic acid, is the main saturated fat present in chocolate and this will not raise your cholesterol the way other saturated fats do.
  • About cavities, Chocolate alone is not the culprit. Cavities are formed from any sugars and starches such as white rice, breads etc. The acid thus produced by them causes the cavity. In fact, the calcium from chocolate can be great for the teeth.
  • It does not cause acne and has no link to it at all.

And lastly, it does not cause weight gain unless your pigging yourself with them and eating the sugary ones. Eat them in moderation as a feel good snack and not as your desert.

Try Cadbury bournville Dark chocolate tastes great but do not finish the whole slab. Take a bite and relish the taste.

Peanut butter: Friend or foe

Peanut butter: Friend or foe

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Nuts have always been in the bad news for years together. Now recently the myth has been been proved wrong and now they are tiny little angels who provide good fats and are nutritious. So is everyone confused about peanut butter.

Peanut butter is considered a high fat food and is said to deposit on your hips and stomach. Wrong completely wrong. I call this a superfood and works its way for many of our needs but yes of course you must control your portion size of this superfood.

The main criteria for food choice is that it should be peanut-butternutritious. Hence peanut butter qualifies for it.

One tablespoon of peanut butter gives 80-100 calories. Now that is not too much. Most people find this word scary but calories provide the fuel for you to work. Hence do not skimp on calories.

Peanut butter is an excellent source of protein and is a good protein source of non animal protein. You get about 4-6 grams of protein per tablespoon.

It contains Vitamin E, potassium, iron, calcium, copper, niacin, magnesium and folate.

Yes, I am coming to the section of fats. Although it has 8 grams of fat per tablespoon, about 60% of the calories from fat are unsaturated aka good fats.

So lets have peep at the various benefits of peanut butter:

  • Peanuts are rich in monounsaturated fats. These “good fats” have been found to increase the good cholesterol or HDL. Hence reduced risks of heart disease and the antioxidants such as vitamin E etc too help in prevention of heart disease.
  • It reduces insulin resistance- this is due to the fat and protein content which will prevent the blood sugars from spiking and dropping. Steady levels of sugars can reduce the risk of Type 2 Diabetes.
  • It is an excellent source of protein for vegetarians. It is great snack to be had after weight training program as it helps in muscle building and repair.
  • It is great for keeping your hair,skin and nails shiny, healthy and sexy.
  • It helps in weight maintenance as the protein and fats curb post meal cravings and also helps for those who have sugar cravings. Hence it keeps a tab on unnecessary snacking.

When you buy peanut butter, check whether it does not contain any trans fats, for added sugar and salt. Do not go for the low fat varieties as they usually add more sugar to make up to the taste and texture.

Go ahead eat peanut butter today. But remember keeps the portions to one tablespoon per day.

Is too much of Fiber Bad?

Is too much of Fiber Bad?

high-fibre-foods

We hear so much about fiber and all its health benefits. The carboholics who eat subsist on refined, low fiber foods are advised to increase the fiber intake. It is commonly seen that most of my clients eat very less fiber. So my advise is to increase their fiber intake and there are many who end up thinking that if they eat lots of fiber then their health problems will disappear and then come back to me telling that they are having problems of flatulence and in some cases diarrhea.

Yes, you can overdo with fiber. If you eat more than required amount which is about 30 grams per day, then you are definitely going overboard.

Some of effects are mentioned below

  • You can end up with gas, diarrhea, bloating in the lower abdomen.
  • It can interfere with the absorption of many vitamins and minerals such as iron, calcium, zinc, magnesium etc.
  • It can cause the food to move too fast through the digestive tract before the nutrients are absorbed.
  • It can decrease your appetite if your aim to increase the calorie intake. All you will do is end up eating less than you require.

Do not start your fiber intake immediately. Increase fiber slowly in your diet and do not forget to combine it with 8 glasses of water daily.