EAT POTATOES BUT DON'T BE A COUCH POTATO

Potatoes 

I was just thinking of writing about some summer fruits, after all it's summer and there are varieties of fruit but two of my patients asked about potatoes. First one  asked potatoes contain lots of fat ? Second one asked me to include potatoes in his diet and he will burn off those extra calories daily with exercise. It gave me the idea to write about "POTATOES "

In this COVID lock down,  potatoes 

have given me a feeling of food security, whether I eat it or not. 

The potato is native to South America, where it has been used as food for over 2000 years. From there it was introduced to Europe in the 16th century. It appears to have been introduced to India in the 17th century by the Portuguese. The potato is cultivated almost throughout India up to an altitude of 3300 m. During the fiscal year 2020 the volume of potato produced across India accounted for over 48 million metric tonnes. Majority of Indian potatoes came from Uttar Pradesh.

Potatoes are a valuable article of diet. It can be used as a complete or partial substitute for cereals in the diet. It is used as cooked vegetables,  potatoes are served in a large variety of ways - boiled,  steamed, fried,baked, roasted or as an ingredient of soups,stews and fries. They are processed into products as potato chips,dehydrated mashed , frozen french fries, and potato flour. Industrial alcohol is produced by the fermentation of cooked potatoes. Considerable quantities of potatoes are used for feeding livestock. 

Under suitable conditions potatoes yield a higher food value per hectare than any cereals.  The main disadvantage in comparison to cereals are their higher water content which adds to their cost to transport and their shorter storage life.

The main source of carbohydrates in the diet are starch and sugars. Tubers like potatoes are a good source of starch which is a complex carbohydrate.Potatoes contain an excellent amount of amylose (22%)and amylopectin (78%) as starch.  It is an energy yielding food.These energy producing nutrients which may help manage depression, heartburn and memory functions. 

Potatoes contain about 2 percent protein, which is a fair source.Potato has tuberin which is a globulin. Proteins from potatoes are considered to be of good quality because they are relatively high in the levels of Lysine and tryptophan. The chemical score is relatively good. 

So what is required is a balanced diet menu which should have a variety of dals along with cereals supplemented by green leafy vegetables and potatoes. 

Potatoes have a very low concentration of calcium, 10mg/100 gms. It's a poor source of magnesium 20mg/100 gms , free folic acid 3 microgram/100 gms , PABA 34 microgram per 100 gms and bioflavonoid. Fair source of potassium 250 mg/100gms and copper.Moderate Source Of Chromium.Negligible amount of vitamin K and high in calories 100 to 150 calories/100 gms. Zinc is present in potatoes but it is poorly absorbed due to phytates which interfere in its absorption. 

Browning can be observed on the cut potato surface due to enzymatic action. The formation of brown colour is due ro the action of the enzyme phenolase (also known as polyphenol oxidase, tyrosinase or catecholase). It can be prevented by excluding oxygen from the reaction site. The common method used is to immerse the pieces into water. Or it is better to cook just after chopping. 

Anthocyanin is found in purple, blue and red potato skin,it is an antioxidant pigment which may be cancer and heart protective.

Some parts of potatoes are poisonous.  These are the sprouting parts which can be recognised by a green colour. The green colour is due to a chemical solanine which is an alkaloid. It has a bitter taste. Sprouting potatoes with green colour or spots should not be purchased. If green spots are observed after purchase these should be removed before cooking. Consuming the poisonous pieces which may cause pain in the stomach, diarrhoea or jaundice. Rotten potato might carry Bacillus cereus, a spore forming gram positive aerobic bacilli. The symptoms are nausea, severe abdominal colic and watery diarrhoea. 

Baking potatoes with skin will retain the vitamins specially all the ascorbic acid and minerals since these occur in greatest concentration in the skin. Potatoes boiled with the skin intact lose only a small amount of ascorbic acid. This important antioxidant vitamin may protect against free radicals and enhance immune function. 

Potatoes help in sprains and strains. Muscles require glycogen (derived from glucose) for optimum exertion for athletic events.  To ensure that muscles receive enough fuel, eat potatoes rich in complex carbohydrates. 

Dietary support from complex carbohydrates,  which is found in "comfort food" like potatoes, is another nutritional defense against stress and anxiety. Eating foods that are high in complex carbohydrates along with foods high in tryptophan will help facilitate the proper absorption of tryptophan. The brain uses tryptophan to help produce serotonin, a mood enhancing neurotransmitter, which helps to relax and feel more calm.  This is the reason we love to munch on those wafers. They may dampen the stress response by elevating the level of serotonin. Vitamin B6 assists in the production of brain chemicals such as serotonin which help the body cope with anxiety and stress.  So there is a reason to love potatoes.

Depressed people sometimes turn to foods rich in complex carbohydrates found in "comfort food" as potatoes, which are thought to also have a favorable effect on the production of serotonin. Vitamin B6 in potatoes helps in the manufacture of enzymes responsible for the metabolism of certain mood regulating nerve chemicals. 

Suffering from Insomnia,  include potatoes in the diet. Complex carbohydrate in potatoes may promote drowsiness by enhancing tryptophan absorption. 

By lowering the rate at which glucose enters the bloodstream, potatoes high in complex carbohydrates may offer satisfaction for those women plagued by PMS induced food cravings. Further complex carbohydrates are thought to increase levels of the brain chemical serotonin which helps to regulate mood.

Potato contains caffeic acid and ferulic acid  is a widely available phenolic compound that may have antioxidant capabilities and may block carcinogenic substances generated from seared or charred meat and seafood. 

Chlorogenic acid in potatoes is a phenolic compound which may prevent nitrates from forming into cancer causing nitrosamines. 

Potatoes contain chromium, an essential trace mineral necessary for the manufacture of insulin and for the breakdown of macronutrients. 

Potatoes have copper, a trace mineral is instrumental in bone formation, blood clotting, normal immune function and skeletal mineralisation. 

Potatoes contain anthocyanin, a phytochemical, which may prevent cancer. 

Potatoes contain a fair amount of potassium ,it is needed for enhanced cardiovascular health,  regulation of blood pressure,  muscle contraction, heartbeats and insulin secretions, and lower risk of kidney stones.  Potassium functions as an electrolyte and as such helps to maintain proper fluid balance in the body. Findings from the Dietary Approaches to Stop Hypertension (DASH) study support previous research that indicates a potassium rich diet may improve blood pressure and maybe just as important as a low sodium diet. 

 It can be given in a low sodium diet for an adult suffering from congestive cardiac failure, chronic renal failure. For chronic renal failure the potato is boiled and then cooked.

Potatoes have protease inhibitors, powerful anticancer compounds appear to short circuit enzyme production in cancer cells, block the binding of hormones to cells and inhibit malignant changes in healthy cells. 

Saponins present in potatoes are phytochemicals that appear to bind cholesterol and chemical toxins in the digestive tract. Saponins may also inhibit cancer cell replication and increase levels of immune cells. 

Potatoes have vitamin B6 or pyridoxine, a cardio-protective vitamin,  vital for the regulation of mental processes. It also helps to maintain glucose levels, healthy nervous and immune systems and haemoglobin production, lessens symptoms of depression, insomnia and premenstrual syndrome. This vitamin is believed to reduce anxiety and depression by increasing serotonin and other brain chemicals involved with mood.It helps to regulate levels of hormones implicated in the development of acne lesions, vitamin B6 may reduce outbreaks.

Scientists hypothesise that potatoes may enhance the production of memory enhancing brain chemicals. Through glucose metabolism complex carbohydrates may elevate production of neurotransmitters or influence protein in the digestive tract, which signals brain cells and enhances memory.

Boiled mashed potatoes are allowed in a bland low residue diet or a soft diet. It is gentle on stomach digestion. The diet is prescribed to patients suffering from various gastrointestinal problems such as heartburn, gastritis, gastric and duodenal ulcers,diarrhoea, chronic dysentery, ulcerative colitis, diverticulosis,  irritable bowel syndrome,dyspepsia, chronic cholecystitis, chronic pancreatitis, acidity and haemorrhoids, typhoid fever and its convalescence. Potatoes can be a part of a low protein diet prescribed for patients suffering from glomerulonephritis, chronic uraemia, jaundice and viral hepatitis. 

The high calorific value of potato is helpful in planning  for a tuberculosis diet. 

Boiled mashed  potatoes can be a good weaning food. 

It can be mixed with different vegetables to make a variety of food stuff for preschoolers and school going kids. 

Potatoes can be prescribed in anaemia. 

Grated raw potato juice aids in the removal of freckles. 

Thin slices of raw potato slices are great sunburn soothers.

Raw potato pieces can be a good remedy for warts.

People with high cholesterol levels can have potatoes. Studies show that when extra vitamin C is added to a pectin rich diet, cholesterol drops even lower than with pectin alone.

The Lysine in potatoes may be helpful for cold sores sufferers.

After the worst phase of flu is over, the emphasis is on bland starchy food, baked or boiled potatoes topped with yogurt is a good option. 

Potatoes should be avoided by asthmatics, diabetics and hypothyroidism. Potatoes raise blood glucose levels faster than fructose in fruits, therefore it is avoided in diabetes. 

Potatoes have trypsin inhibitors. The trypsin inhibitors have been found to cause growth retardation and hypertrophy of pancreas. The release of essential amino acids particularly methionine is hampered by the presence of inhibitors. Don't have raw potatoes, the trypsin inhibitors are generally heat labile and moist treatment destroys them.

The packaged potato chips are best avoided as the nutrients are removed and only 90% water, sugar and chemicals are left in it. 

Potatoes may bring on an acne attack due to iodides in it.

The nightshade plants like white potatoes should be avoided by the people suffering from rheumatoid arthritis.

The juice of raw potato is sometimes very toxic to skin,especially if it is already irritated and in case of chapped hands. Either hire a cook or wear tissue thin plastic gloves when handling potatoes. 

Potatoes are limited in phenylketonuria. 

Allergies to potatoes can be seen in adults, children and infants. 

Spare yourself the added calories by enjoying potatoes in their boiled, low fat naturally filling, unprocessed form.

Potatoes are placed next to the cereals or the carbohydrate exchange and not under vegetable exchange .

Goldberger in 1915, in the USA produced pellagra among human volunteers by feeding them a poor diet consisting of maize, wheat flour, potatoes, salt and syrup for a period of 6 months. It was found that adding 200gms of meat or 30 gms of brewer's yeast or 2 pints of milk can cure the disease. It is advisable to have potatoes in limited quantities and it should always be combined with pulses or meats or milk and milk products. 

Potatoes are not villains as it is showcased. It is a high carbohydrate stuff so it should not be consumed with other high carbohydrate stuff . 50 gms of potato can be included in the balanced diet if the diet consists of less than 200 gms of  cereals.It has to be calculated so it has to be left to the dietitian.  For the most nutrients, eat potato with the skin, bake, microwave or steam. If peeling ,remove the thinnest layer possible. If boiling, leave the skin on and try to reuse the cooking water,where many of the B vitamins wind up.

There is a strong bond between North Indian, winter months and...

Sarson da saag and Makki di roti…

Sarson aka MUSTARD aka Rai

Travelling to India in the winter months gives a mesmerising view of vast yellow fields of mustard plants. There are varieties of mustard harvested in India such as black , yellow, brown, white , torai Indian rape , rugosa or Indian mustard. Mustard is the most important oilseed crop of India. The cultivated mustard in the country is a mixture of three spices Brassica compestris , Brassica jincea , Brassica nigra. Most of the mustard grown in the country is in the northern states. Uttar Pradesh is the leading producer of mustard

Earlier mustard oil was the oil of importance of Indian dishes . Pickling is incomplete without mustard oil . After globalisation, other oils are available in the market and people ignore this valuable mustard oil.

This is a spice which has connected whole India by various mouth-watering dishes. Be it the sarson ka saag (mustard leaves )from Punjab , shorshe (mustard paste) maach from West Bengal , kashundi (bottled mustard sauce ,south Indian mustard green curry, Laixaak gahori (pork in mustard greens) of the North East India

Mustard belongs to a phytochemical rich vegetable named for their cross shaped flowers. Cruciferous vegetables are touted for their powerful healing compounds that exhibit cancer fighting activity in laboratory studies.

Mustard seeds have a pungent , slightly smoky flavour. It is an essential part of curry powder.

The spice value of mustard seeds is due to the glucosinolates , a class of anticancer phytochemicals. Glucosinolates when ingested are metabolized into various beneficial compounds as indoles , isothiocyanates and sulforaphane. Thiocyanates which are present in them as glycoside are released by the action of the enzyme in the presence of moisture under suitable conditions.

Indoles and isothiocyanates are partially responsible for the strong taste of the leaves.

Indole -3-carbinol offers protection against hormone dependent cancers such as breast cancer.

The protective value of mustard against the effects of chemical carcinogens was assessed in rats. It was observed that mustard powder caused elevation of those enzymes which reduce the toxicity of harmful chemicals or protects the cells against their effects. It also prevents damage to the DNA or the genetic material of the cell. It was found to reduce the change in cell caused by benzopyrene.

Mustard seeds and leaves both contain allyl isothiocyanates. Inhibits the growth of cancer cells. They may short circuit the enzymes that activate carcinogens as well as stimulate the production of natural anticancer enzymes.

Mustard seeds are useful in arthritis.

The seeds are helpful for prevention of baldness.

The volatile oils of the seeds may clear the congestion due to colds and flu.

To relieve aches and pains due to cold , apply a mustard plaster , a traditional congestion remedy. Crush a few tablespoons of mustard seeds , add the powder to about 100 g flour and mix it with a little water to form a paste. Apply to the chest and leave on for 15 minutes.

For treating head cold , spice up the food with hot mustard. It can remedy congestion and make the nose run.

To remove earache, stir mustard powder into warm water to form a thin paste, spread onto a handkerchief and place behind a sore ear for 15 minutes, it may work.

A mustard bath may help people with heart and circulation problems. It will increase circulation, open pores and stimulate sweat glands. Mix mustard with cold water, after a few minutes, strain the mustard water and pour it into a hot bath.

Mustard green contains lutein , a carotenoid, that is linked to a reduced risk for macular degeneration and cataracts. Lutein is under investigation for its potential to inhibit atherosclerosis and to prevent lung and colon cancer.

Mustard greens have goitrogens so when it is eaten in large quantities and basically uncooked, it has the potential to interfere with the absorption of iodine and slow thyroid function.

Welcome to India during the winter months, travel and enjoy the mustard sauce , gravy , leaves curry and benefit from the phytochemicals stored in it.

"Be a happy and healthy foodie".

ASAFOETIDA : Tempering is incomplete without it.

It is the gum resin exuded from the rhizome of several species of Ferula. It contains gum , resins and essential oil in varying proportions which together are responsible for the strong flavour. In India, we use flavouring curries , sauces and pickles in conjunction with other spices. We have certain mouth watering dishes like hing aloo (potatoes with a distinguished flavour of asafoetida) , hing kachori (asafoetida flavored a type of fried bread ) , and many more. It is basically added to the pulse preparation for its carminative action. Pulses are a bit difficult to digest so hing helps to ease out the digestion and remove the bloated feeling.

The therapeutic goodness are as follows -

It is used in Ayurveda.

Recommended in constipation.

Helps to eradicate intestinal worms.

It has a carminative effect and facilitates the passage of flatus.

It is applied on the stomach of infants as a relief from colic pain.

Relief from asthma.

Advised for patients of Ischaemic heart disease.

So next time you gorge on pani puri or golgappas or puchkas just have hing ka pani with it . You will enjoy the taste and you will feel lighter . Amazing! !

CUMIN SEEDS or JEERA

My day ends with a cup of fennel and cumin tea. It helps me to start my next day in a refreshing way. I feel light after having it. My stomach is clear and free of water retention.

The dried fruits of Cuminum cyminum contain thymol.

Cumin is available as the whole seed or ground.

It's a major ingredient of curry powder.

Cumin water is used as a carminative.

It is also given to children to prevent intestinal colic.

Wards off bacteria and food borne microbes, such as E.coli. May be a potential antioxidant and may have anticancer effects.

Cumin is a spice , overcooking cumin remains in the body's excretion and secretions for hours after eating and can impart body odor.

Make plain rice interesting by adding cumin "jeera rice". Use it in savory , soups , stews , curries , marinades , salsas , chutneys, relishes , grills , non veg dishes as lamb or chicken dishes. Or roast it and powder it and sprinkle on fresh curd "raita". It is loved by Indians.

TAMARIND :A SPICE ? OR A FRUIT ?

How many of you remember those lickable moments of eating tamarind and getting scolded for it. Tamarind chutney is inseparable from pakoras , samosas , dahi bhalle , tikkis , papri chats and many more.

Tamarind is really tasty and nutritious. It is the major ingredient of sambhar , rasam and south Indian dishes.

Tamarind connects North India to South India.

T.indica is a cheap and easily available plant. The whole plant has nutritional benefits. The root ,body , fruit , seeds are used as medicine and have industrial use as well. Tamarind fruit is a rich source of essential amino acids except tryptophan. It contains pectin, organic acids , minerals, polyphenols , flavonoids , phytochemicals and vitamins. It contains phenolic compounds like catenins, procyanidin, vitamin B2 , epicatechin, tartaric acid, mucilage, pectin, arabinose,xylose , galactose, glucose,uronic acid, triterpene. The seeds have a good amount of protein so it can be used in consumable form where protein malnutrition is common. It has many health benefits in traditional medicine. It can also be used for treatment of many ailments.

It may be used as a laxative because of its high malic acid , potassium and tartaric acid content.

The dried seeds have antioxidant properties.

For diarrhoea, the leaves are useful. For constipation, the fruit is useful. For abdominal pain , the soft bark is useful.

Tamarind fruit causes smooth muscle relaxation via calcium channel blockage. In this way it helps in diarrhoea.

The seeds extract may be effective against renal cell cancer and acute nephrotoxicity.

It may be able to protect from peptic ulcer.

It has been reported that tamarind is effective in allergic asthma and cough via antihistamine , adaptogenic and mast cell stabilizing effects.

The xyloglucan obtained from tamarind seeds may serve as suitable media for degenerated nerves and may aid nerve regeneration. Xyloglucan is suggested as a natural additive compound in sunscreen because it has immunoprotective and DNA protective effects from ultraviolet damage.

Mixtures obtained from bark and leaves help in wound healing.

The polysaccharide in T.indica seed may be used in eye drops to increase its effective time period because of its mucoadhesive properties. The mixture with hyaluronic acid in xerophthalmia and with timolol decreases intraocular pressure.

Tamarind fruit increases iron bioavailability.

Tamarind is hypolipidemic , anti atherosclerotic , antioxidant, immunomodulatory effect.

Tamarind fruit is antiparasitic , antimicrobial, antifungal, antiviral, antinematodal. Antibacterial properties are due to its lupeol content. The bark extract has shown inhibitory effect on Salmonella typhi.

The leaves, seeds and other parts of the plant have mild anti-inflammatory effects. Polyphenol and flavonoid content of T.indica associated with anti-inflammatory and antinociceptive effects.

In acute alcohol induced liver toxicity, the leaves showed anti apoptotic and liver protecting effects. It causes membrane stabilisation and decreases glutathione consumption. Additionally, it prevents CASP -3 activation and DNA fragmentation and causes histopathologic amelioration.

Tamarind fruit has a weight control effect.

Tamarind has an anti diabetic effect.

The plant and the fruit are effective in fluoride toxicity.

Children are often scolded for eating too much tamarind. The raw fruit is not easily digested and causes stomach pain. Too much of it can cause dental erosion. It should be boiled in water and then used in the culinary preparation. So it is better to use in moderation like any other foodstuffs. Ibuprofen and acetyl salicylic acid when used with T.indica increase their bioavailability and increase the blood levels of them.

At this time when pollution level is too high and deforestation is a major problem, tamarind trees can be planted for the rescue. It is such a wonderful tree which gives all its part for health care. It's not just a spice, enjoy tamarind fruit , sow the seeds in the garden and enjoy the benefits but consult a health professional for the proper guidance.

Neem

Neem is a symbol of strength. The tall branches, the green leaves, the bright yellow blossom. The whole plant is full of benefits. The benefits are mentioned in Ayurveda.

Till now, many people use neem branches in the morning to brush their teeth. Grains and pulses are stored in the containers with neem leaves. Woollens are stored with neem leaves to protect from silk moths or silverfish. Neem water is used to clean homes , cattle sheds . Neem husk is used as manure. Girls apply neem paste as a face pack. Teenagers take a teaspoon of neem tonic to get rid of pimples and as a blood purifier. It is too bitter but there is no better option than beautiful skin. So neem is a heritage plant taking care of everyone.

Leaves have been found to contain Quercetin, Nimbosterd. Both of these are found in the dried flowers. The trunk bark has been shown to contain Nimbinin , Nimbina , Nimbidin and Margosine. The heartwood contains Nimatone . The neem seeds contain Azadirachtin and Salannin. Neem oil contains fatty acids.

It is effective against many skin conditions like eczema, scabies, seborrhoeic dermatitis, boils , sores , and ulcers.

It is effective against bleeding gums and pyorrhoea.

Neem is Anti fungal.

Neem is Anti malarial.

It is Anti parasitic.

Neem has Anti tuberculosis action.

Nimbin has an anti-allergic reaction.

It fights ulcers.

It is Anti inflammatory. OTC medicine damages the stomach lining but neem reduces the inflammation without damaging the lining.

It fights bacterial infection.

It cures Fever.

It fights Cardiovascular disease.

It is a very effective family planning device.

It controls insects.

It helps fight liver problems.

It cures intestinal worms.

It acts as an appetiser. Reliefs from gastrointestinal problems.

It is an effective antispasmodic agent.

Neem oil is effective against leprosy.

Useful in Diabetes.

Neem is applied on injured joints and Rheumatic joints.

Neem has a good amount of calcium , fibre , and iron. The leaves are too bitter so taking the leaves is a bit tricky. The fresh leaves are available in the spring season. Cook with brinjal to decrease the bitter taste and eat with rice. It will definitely cure skin problems and other health problems.

LONG PEPPER : A part of Indian Garam Masala

We Indians are too spicy. We not only use round black pepper , we use long pepper.

It is cultivated in India to a limited extent. It contains alkaloids having a pungent pepper like taste and produces marked salivation and numbness of the mouth.The pharmacological effects are probably due to the alkaloids. It has volatile and fatty oils, resins , gum , starch and some inorganic matter. It contains an essential oil with a spicy odour resembling that of pepper and ginger oils.

It has therapeutic effects-

It is prescribed for bronchitis , cough , inflammation of the throat , tuberculosis, asthma, epilepsy .

Effective in Ischaemic Heart disease. It is considered in Ayurveda to be a heart stimulant.

Useful in certain types of gastrointestinal tract disorders. Believed to be a good tonic , digestive and antiseptic.

It is prescribed for indigestion (laxative ) and abdominal distension (carminative ).

It is considered to be a value in rheumatism and gout.

Long pepper is also prescribed for early stages of influenza. Believed to be used in the treatment of mumps.

Add flavour to your curries with Indian garam masala.

CARAWAY or SHAH JEERA

It is part of the carrot family and is available as a whole seed.

It is used as a spice for culinary purposes.

Limonene,a monoterpene in caraway, may prevent cancer. Small amount of perillyl alcohol, which may have the potential to prevent breast cancer.

Caraway seeds are a good remedy to cure flatulence. Mix fennel, anise , caraway to boiling water, steep , strain and drink. Or grind caraway seed and coriander with a little water before every meal.

We Indians use caraway in curries. It is used to season and flavour the food to aid digestion and to reduce flatulence and bloating. Caraway seeds can be chewed daily as an aid to digestion.

Caraway tea soothes nervous heart ailments and it is very easy to prepare.

Caraway oil can be used as a lightening tooth powder.

Add caraway to your kitchen and use it to season bread , cabbage dishes , casseroles and curry or chew half teaspoon of it after a heavy meal.

CINNAMON or DALCHINI or DARCHINI

I went to a supermarket a few days ago, I was amazed to see hundreds of packs of cinnamon in the diet section. It is good to be diet conscious and now sneaking into anybody's diet and following it blindly is so common that I am scared of the consequences.

Cinnamon is really good for health but isn't it a spice ? Isn't it used in a particular quantity? Isn't the spices used in more than the prescribed quantity harms the body ?

People should consume it but after asking certified nutritionist or certified dietitian. If you do not want to consult then treat cinnamon like any other spices .

Cinnamon is the inner bark of the young shoots of the cinnamon tree.It contains cinnamic aldehyde , cinnamyl acetate and cinnamyl alcohol, a volatile oil. It also contains coumarin , too much of coumarin is toxic.

It is aromatic, astringent and stimulatory. Used to impart flavor to food.

Cinnamon may help to strengthen the cardiovascular system, shielding the heart from disorders. It has cholesterol lowering effects.

The spice also acts as a blood thinning agent that increases circulation. So it has to be used cautiously with blood thinning medicine.

It also acts as a carminative.

May also reduce discomfort from heartburn.

Cinnamon tea helps prevent motion sickness. Take it in a small thermos flask and sip slowly. Pour boiling water over one small piece of cinnamon bark and steep for 10 minutes and strain.

Have antibacterial and antimicrobial properties.

May ward off bacteria such as H. pylori which has been linked to ulcers.

May relief from menstrual cramps.

Sniffing of a mixture of cinnamon with other spices is often helpful and is particularly useful in blocked nose.

Due to it's sweet aroma and flavour it can be added to food for diabetics to impart sweetness in milk or desserts. It may help in reducing blood sugar in diabetics. It can mimic the effects of insulin. While a small amount is beneficial ,there will be a sudden drop of blood sugar if taken more than prescribed.

Use cinnamon as a spice , it will benefit but if used as a supplement it can create side effects and harm. It may cause liver damage. May increase the risk of cancer. May cause mouth sores. May interact with certain medication. So if under certain medications ,the dosage has to be checked. It causes low blood pressure. May cause breathing problems if inhaled. It is also not advisable for pregnant and breastfeeding mothers in high doses.

Enjoy cinnamon to flavour Indian curries , pulao , biriyani , kahwa but to use as a supplement, please think twice.

Winter is here , come, let's have a cup of "adrak ki chai"

I am proud to be an Indian. We are very social. We like guests. "Atithi devo bhava" is our motto meaning Guests are God. Whenever someone comes to our home , we offer tea and snacks and if it is winter the tea is ginger tea aka adrak ki chai. Fresh ginger tea...

Ginger is a spice. Both fresh and dried are used. But why have we been using it since ancient times? It has been under cultivation in India from times immemorial and has been exported from very early times. India accounts for 50 % of the dry ginger output of the world.

It contains gingerol,shogaol,and zingiberene. The pungency is due to the oleoresin , a phytochemical, gingerol. Gingerol is believed to reduce swelling and tenderness of the joints. Shogaols , a phytochemical, may help fight cancer and heart disease as well as improve pain and reduce swelling of inflamed joints.

Have antioxidant capabilities.

Ginger tea reduces migraine headaches.

May help to prevent heart disease and cancer.

Ginger preserved in syrup is eaten to aid digestion after a heavy meal.

Boiled ginger water may be the remedy for acid reflux.

Season food with ginger to reduce flatulence and bloating.

Relieves motion sickness,nausea,vomiting. In relieving, motion sickness, 940 mg of powdered ginger was superior to 100 mg Dramamine(Antia;Abraham 1997)

Possess anti inflammatory properties.

Phytonutrients in ginger ameliorate the pain and swelling of osteoarthritis and rheumatoid arthritis by interfering with the synthesis of inflammatory compounds.

Reduces cough and cold. Reduces bronchitis. Lessens asthma attacks. Some find it great relief with a teaspoon of fresh ginger and honey but "it is for some".

Helpful in rheumatism.

Ginger tea can help combat nausea during pregnancy.

Dry ginger sweets or "sonth ladoo" is given to lactating women to ease the postpartum pain .

Ginger drink helps to reduce menstruation pain.

But as I repeatedly write, do not overdo it. Too much ginger irritates the stomach , in severe coughs and colds ,the cough gets trapped inside and becomes dry . Not recommended for patients suffering from piles.

So , welcome to India and enjoy a cup of hot ginger tea with us. As for us "Atithi devo bhava"

ACNE STORY

 Dt. Mallika

ACNE STORY

Remedies for smoother skin

In the morning, you are getting ready to make an Instagram reel and what's that? A pink dot on the cheek. Oh, I can feel the trouble . I know you don’t like this at all. The whiteheads, pimples, blackheads all are acne. 

It is not only a teenager’s problem. It can flare- up at 25 or 35 years old and even older.

A condition where the pores of the skin become clogged and the person gets inflamed and non inflamed lesions. 

Myths- chocolates, pizza, food, diet,  dirty hair, dirty skin , sex cause acne. 

Fact- Actually it is most of the time  genetic and it tends to run in families. But it can be lessened.

Some blemish free advice-

• Change your make- up. Certain products might be the problem. Visit a dermatologist for help.

• Wash your makeup thoroughly every night. Rinsing six or seven times with fresh water also helps.

• Iodine is a factor in some people who are prone to acne. Avoid sea foods, processed and packaged foods.

• It might be due to birth control pills. Consult your gynecologist if it is so.

• You should not squeeze most of the  pimples ( if it has a little central yellow pus head, gentle squeezing will help to heal quickly )  or white heads.

• Minimize exposures to sunlight, infrared light and sunscreens.

• Include Vitamin B6 rich foods- Asparagus, Banana, Fatty Fish especially salmon, Figs, Mushrooms, Peas, Potatoes, Poultry, Rice, Sweet potatoes, Winter squash, Avocados

• Apricots, Melons , cantaloupes, tomatoes, asparagus, sweet potatoes and winter squash have beta carotene which protects against acne.

• Vitamin E, selenium, and essential fatty acids are the best nutrients for the skin. 

• Zinc has been linked to optimal skin health by enhancing immune function, reducing inflammation and promoting tissue regeneration and healthy hormone levels. Crab oysters, tofu, beans, grains, meat, seeds and poultry especially  turkey are the best source. 

NEW MOM ;NEW CHILD; FOOD FOR BOTH!!

Breast milk is the vital food for any child. But feeding a child is the most tiring job. Most of the new moms complain about the quantity of milk , discomfort during feeding  and appetite of the child. There are certain nursing ideas which can make both child and mother happy.

How to feed the baby?

Right position of the baby. The baby should position the mother entirely; head , chest , genital , knees. Grip the baby so that the buttocks are in one hand and the head is in the bend of the elbow. Let the other hand slip under the breast with all the four fingers supporting the breast but not on the areola , the darker area around the nipple. Tickle the baby's lower lip with the nipple to get the mouth open wide. Pull the baby's body in quickly so that the mouth fixes on the areola.

There should be no pain while feeding. If the baby is sucking incorrectly, use fingers to break the suction and reposition him.

If the baby is drifting while feeding , burp him , wake him and switch sides. Feeding time varies from 20 to 30 minutes.

Nurse on one side, if the baby is losing interest ,switch side. Next time start with the side the feeding ended the time before .

In the early weeks, a baby feeds 8 to 12 times a day. Human milk is designed so that a baby needs to nurse frequently. It creates better bonding between mother and child.

If the baby is positioned right, there is no soreness of the nipple.

There are glands to provide oil to the feeding area so no chemicals or soap should be used

Burping the baby is necessary after every feeding. Babies usually swallow air. It is most likely to happen if the baby cries during feeding. The swallowed air takes up room in the stomach, making the baby uncomfortable. If the air is not removed, it may spit some of the undigested milk. If babies slow down while eating ,even though they have eaten little, they need to be burped in the middle of the meal. All babies need to be burped till 3 months of age. By 5 months ,they learn how to burp themselves

A mother should talk to the baby, play and tickle the baby before and after feeding. This provides an affectional bond between them. This promotes the social development of the child. If the feeding situation is not pleasant, if the mother is tense or frustrated and doesn't feel like feeding, holds the baby awkwardly or handles him roughly , the baby will associate discomfort with the mother's presence , the child will grow up as an irritable person. The child learns social development  ,trust , emotional development from the early days of life.

WHAT THE NEW MOM SHOULD EAT?

If a mother is hungry, she is irritated while feeding. A mother needs more food than she was pregnant. The food should be rich in nutrients. Effect of a mother's diet depends on the composition and output of milk.  In addition to calories , the need for proteins, calcium, iron, vitamin A or beta carotene, thiamine, riboflavin, niacin, folic acid, Ascorbic acid and vitamin B12 is considerably high during lactation. The growing infant needs a sufficient amount of nutrients for rapid growth of tissues. The infant takes all these nutrients from mother's milk.

Include generous portions of milk , citrus fruits , green leafy vegetables and whole grain like ragi in the diet.

Along with the increased food intake , increased fluid intake is also necessary  to maintain adequate supply of breast milk. Liquids in the form of juices , tea , milk, milk based beverages ,lemon drink , coconut water can be taken in between the meals.

Food with strong flavour may alter the taste of breast milk. Such foods should be avoided.

Alcohol and drugs enter the breast milk and interfere with infant development. Such food should be restricted.

Sufficient rest is needed .

Encourage that the woman is not emotionally disturbed during lactation.

There are certain traditional  foods which are "galactogogues". Sago , black cumin , garlic, rice, toor dal , sabja seeds ,khas are some food items which increase the milk production.

There are certain superstitions and myths associated with breastfeeding which are harmful for both mother and baby. These have to be taken care of.

Strategies for Managing Excessive Belching: Dietary Approach

 Dietary modifications can play a significant role in managing belching caused by underlying digestive conditions. Here are a few examples of how specific dietary changes can help:

1. Gastroesophageal reflux disease (GERD): GERD is a condition where stomach acid flows back into the esophagus, leading to symptoms such as belching, heartburn, and regurgitation. Dietary modifications can help reduce belching by minimizing acid reflux. Recommendations may include:

   - Avoiding trigger foods: Certain foods, such as citrus fruits, tomatoes, chocolate, caffeine, spicy foods, and fatty or fried foods, can trigger acid reflux and belching. Limiting or avoiding these foods may help alleviate symptoms.

   - Portion control and eating habits: Consuming smaller, more frequent meals and avoiding lying down for at least a couple of hours after eating can help prevent excessive stomach pressure and reduce belching.

   - Avoiding late-night eating: Eating close to bedtime can worsen GERD symptoms. It's advisable to have your last meal or snack at least two to three hours before lying down.

2. Irritable bowel syndrome (IBS): IBS is a chronic condition characterized by abdominal pain, bloating, and changes in bowel habits. Belching can be a symptom associated with IBS. Dietary modifications for IBS may include:

   - Low-FODMAP diet: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are certain types of carbohydrates that can contribute to IBS symptoms, including belching. Following a low-FODMAP diet under the guidance of a healthcare professional or a qualified dietitian can help identify and eliminate trigger foods.

   - Gas-producing foods: Some individuals with IBS may be more sensitive to gas-producing foods, such as beans, lentils, onions, garlic, and carbonated beverages. Reducing or avoiding these foods can help manage belching.

   - Fiber intake: Increasing dietary fiber intake gradually and drinking plenty of fluids can help regulate bowel movements and reduce bloating, which may indirectly alleviate belching associated with IBS.

It's important to note that the dietary modifications for managing belching caused by underlying digestive conditions can vary depending on individual needs and tolerance. Working with a healthcare professional or a qualified dietitian who specializes in gastrointestinal health can provide personalized recommendations and guidance based on your specific condition.

Congratulations!! You are pregnant!!!

These words add colors to a woman's life. We are women of modern developed India and these types of words have taken a backseat in our life. We want to be better moms but before that we want to look glamorous, be career oriented,look for a suitable partner because after so many biases and restrictions we have educated ourselves.

India is changing positively since it got its Independence.Before independence,girls were married at an adolescent age, there were multiple births,infant and maternal mortality rate was too high.Family was not planned resulting in over population.Post independence, there is remarkable change.Technology has advanced giving more opportunities to women in every field and interesting part is that a women can conceive when she wants and by different scientific methods. It's true that technology can help in conceiving and at the time of birth of the child and during pregnancy as well but for a healthy offspring a healthy mother is needed rather a healthy womb is needed because the mother may deliver a child who might be a dignified personnel in the future. The health of women is so important for the nation. Care should be taken but not while pregnant but right from the beginning when that woman is in the adolescent stage.

According to the world health data" Indian females are malnourished".  An adolescent girl who is in middle school dreams to have a zero figure like a famous actress and starts crash dieting along with her middle aged mother who is more interested in having a nice figure. Both of them count calories, take supplements, various herbs , follow one day as cheat day, involve themselves in rigorous physical activity , and follow the recent health and diet trends. To be part of the society ,take a drink or two at social gatherings.  After these vigorous efforts,the increasing incidence of thyroid issues, obesity, vitamin D deficiency, type 2 diabetes, dysmenorrhea, polycystic ovarian disease , ovarian cysts, etc are of major concern.

Lifestyle changes and changes in food habits might help solve the problem and have a healthy womanhood starting from menarche to menopause.

Include rich sources of energy, protein, iron and calcium.

Do not include too many fast foods.

Whole cereals are far better than refined foods.

Avoid junk foods.

Include pulses, legumes, eggs, nuts, seeds such as sesame seeds , sunflower seeds, watermelon seeds, small fishes , low fat meats ,milk, milk products, dark green leafy vegetables and fruits in the diet. 

Too much processed foods,soft drinks,products containing high fructose corn syrup , some oils , and monosodium glutamate  harm the body.

Do not adopt extreme"diets" meant to reduce weight or build muscles. Such diets are usually useless and sometimes dangerous.

Avoid too much fat rich or sugar rich foods.

Alcohol,smoke,drugs,tobacco has only harmed the body. Avoid unhealthy style statements.

Some herbs can have side effects in later life. Avoid the use of unknown herbs and spices and never overuse any food items as a" health food".

Pills , shakes, drugs to beautify the body may have after effects so always consult a medical professional before starting these types of products.

Every woman is unique and her body's a blessing. Do not experiment with it. 

Fluctuations of weight harm the body . Enjoying a month with good foods and then going on a crash dieting leads to poor feminine health.

Along with food , sunlight, physical activity , proper lifestyle and emotional wellbeing is important  for all females.

It is doleful to see career women trying their best to plan for motherhood and getting success after considerable efforts. Proper health and nutritional care is important for an adolescent so that she can emerge into a healthy woman. Enjoy womanhood. !!!

Happy New Year and New COVID, fight it.

It's a New Year. We all have new ideas,  new hopes,  new resolution,  new aims for a healthy life. But again a new variant of COVID,  the JN.1 variant. We have fought earlier and we all can fight again. 

We can follow certain rules to boost the immune system. 

1. If you don't feel well or feel tired don't force yourself,  take good rest and enjoy a short break.  

2. Please do not keep complete fasts if you are not comfortable.  Long fasts weakens the immune system.

3. Do not be empty stomach for a long period. Have a good breakfast. Breakfast is the main meal of the day.

4. Senior citizens,  diabetics,  hypertensive people,  please eat proper balanced meal. 

5. Do not eat plenty of fried foods,  refined foods, potatoes. 

6. Include dals, pulses, soyabean,  beans or rajma in your lunch and dinner. These are good source of protein.

7. Ensure to take a cup of whey protein daily. It helps in good gut health. 

8. Do not follow any fad diet such as keto diet, GM diet or any rumored diet if you have low feeling. Eat proper balanced meal.

9. Do not use any food supplements or health supplements without asking medical experts. Excess of metals is likely to harm the body. 

10. Include a cup of curd or yogurt in your daily meal. Curd is a good source of calcium and probiotics. 

11. Cook the non veg food thoroughly.  Uncooked eggs, poultry , fish harbours bacteria which leads to stomach problems. 

12. Avoid raw vegetables or salad if you are eating out and concerned about hygiene. Do not overcook vegetables either. Overcooking destroys the vital nutrients. 

13. Include milk, cheese, rice, bajra, wheat, jowar, Bengal gram, peas, beans, groundnut,  soyabean,  cottonseed oil,  coconut,  sesame seeds, sunflower seeds in the diet. Vitamin E is essential for good health. 

14. Include green leafy vegetables,  cabbage,  carrots,  coriander leaves,  curry leaves,  radish,  spinach,  pumpkin, beetroot  tomatoes, onion,  oranges, papaya in the diet . Vitamin A, C is essential for strong eyes, skin and immunity 

15. Add garlic, ginger, lemon grass, tulsi, turmeric, jaggery in your diet. These are disease fighters.

16. Pray the Sun,  let the sunlight hug your whole body. 

17. Eat well,  eat right. Avoid processed foods. 

18. Exercise, aerobics or dance or yoga for some time. 

19. Sleep well. Good sleep is essential for strong immune system. 

20. Drink water. Stay hydrated but do not drink excess. 

21. Meditate and pray. It helps in good mental health. 

22. Deaddict yourself from alcohol and cigarettes. 

23. Alcohol and smoke weakens the immunity.  Please,  you are precious for the family. Strengthen it.

24. Smile for a reason or no reason. Positivity helps in building immunity. 

Follow these 24 instructions in 2024 to achieve a healthier lifestyle and fight against any variant of COVID.  

Happy Healthy New Year.  

I AM TRYING HARD TO LOSE WEIGHT BUT....

How many of you agree with me? I know most of you. When I put those extra kilos , like everyone I spent the entire search engine for the solution. I got millions of tips and thousands of people from different companies to help me through their products. They all claim to be the best. There were hundreds of advertisements on television for a healthy lifestyle. I was in a total dilemma, I tried some of the solutions but didn't get the results. There are certain points which are overlooked. What can we do?

Pray - Since ages all the religions pray to God for the food. Chew your food and the 'fast food 'slowly. Chew the morsel and thank the persons who have made the effort to bring it to your plate. It takes around 20 minutes for your stomach to tell your brain it's full. If you finish your food quickly within 10 minutes, the brain doesn't get the message that you have finished the meal.

Eat your meals -When we  sit down to eat at mealtimes, a part of the mind is busy telling us to lose weight, if we eat two chapatis or bread , unknowingly we eat one and cut down the calories, now it's a catch. Couple of hours gone , we feel hungry, irritated and crave anything which is available at the house. Eat a complete meal at mealtimes to avoid those cravings later.

Avoid fat burners -One of my friends came to meet me. We went shopping, and she enjoyed the street food. Back home, she drank a big cup of green tea to burn the extra fat of the greasy street food. She complains later that she is having plenty of green tea but she is not losing. There is no such foodstuffs as 'fat burner.' So eating mindlessly for the whole day and then relying on apple cider vinegar or green tea or green coffee etc etc will not help to lose weight

No cheat day -One of my patients told me to give her a very strict diet for a few days and one day would be a cheat day.It's our God gifted body not a mobile phone. we cannot put our body on the power saving mode. Imagine half of my heart is taking rest because I am consuming half of the calories and working efficiently on the weekends because of my overeating. Our real healthy body does not showcase the zero figure, colored hair or expensive facial beauty, beautiful designer tattooed body but the body which contains the healthy heart, lungs, liver and the vital organs in it. These organs need the necessary amino acids, calories ,macronutrients , micro nutrients and vitamins so how can we rely on shakes , soups, pills and weird things for the week and two days of cheat day.

No sneaking or peeking other's diets - I have known a girl for many years. She has a good job, earns well ,is a foodie, finds the normal food obsolete or out of fashion, spends on the new fitness gadgets ,likes to follow all the diet trends, hops to all dietitians hoping  for something new ,she loses weight and regains. Trying all the diet regimens makes weight loss difficult. Weight loss is a slow process. We have not gain the excess weight in a day or week so how can we lose the entire excess weight in a week.There will be ups and downs in the weight loss process and there will be stagnant periods at a time.Having patience and sticking on a balanced diet regime will help in losing weight gradually .

Use physical exercises as a help -Along with proper diet, physical activity helps to lose weight. It increases the basal metabolic rate so that the excess fat burns but spending lots of time in the gym doesn't help. Overdoing gym activities harms the body and running every time on the treadmill after eating junk foods is of no use.  Eating a balanced diet with proper physical activity will help lose.Sometimes people do rigorous workout in a day and reward themselves with a piece of  chocolate cake. This type of lifestyle affects weight loss.

Suffering from hormonal imbalance -Some medical problems, certain medications slows down the weight loss process. Fad diets or weird diet trends or supplements may be injurious to health. The main concern should be to improve  the medical condition with gradual weight loss. If I am not losing weight despite all the effort, I would go to a medical practitioner so that he can advise me on a few medical tests to confirm any hormonal imbalance.

Many enzymes, hormones are present in our body. They help in different functions in the body . We don't know what is going inside our body. The food undergoes chemical reactions in the body. Excess protein may help you to lose weight but it might not help me.  I might suffer from bloated feeling or feel uncomfortable with excess protein. Millets may help to lose weight in some and create puffiness in few.

There can be many reasons for not losing the excess weight, a qualified dietitian can solve the problem. Weight can be affected by age,sex,occupation, the physical activity, sleep , stress, medical issues, food related issues and many more.

New Year RESOLUTION?

 IT’S NEW YEAR!!

 LET’S CELEBRATE!!

 How many of you are thinking of the New Year RESOLUTION?

# Diet Consultation: Achieving a Healthy Lifestyle

As the new year begins, many of us set resolutions to improve our lives. One of the most common resolutions made, and unfortunately broken, is to adopt a healthier lifestyle. This entails making conscious choices about our diet, exercise, and overall well-being. If you are determined to make this resolution a reality, I can help you on your journey towards a healthy lifestyle through lifestyle management, diet consultation, and sharing nutritious recipes.

## Lifestyle Management: The Key to Success

To achieve a healthy lifestyle, it is essential to manage various aspects of our lives effectively. From our diet to our daily routines, every detail matters. Through lifestyle management, I can guide you in developing healthy habits and making sustainable changes that fit seamlessly into your routine. By understanding your unique needs and goals, we can create a personalized plan that ensures long-term success.

## Diet Consultation: Nourishing Your Body

One of the most crucial components of a healthy lifestyle is maintaining a balanced diet. With my diet consultation services, I can assist you in creating a customized meal plan that suits your taste preferences and dietary requirements. We will focus on incorporating nutrient-rich foods while eliminating unnecessary additives and excess sugar. Together, we will explore healthier alternatives and discover new recipes that both satisfy your cravings and nourish your body.

### Benefits of Diet Consultation:

- Personalized meal plans tailored to your specific needs

- Expert guidance to make informed food choices

- Increased energy levels and improved overall health

- Weight management and control

- Reduced risk of chronic illnesses

## Healthy Recipes: 

Fueling Your Body with Goodness

A major challenge in adopting a healthy lifestyle is finding nutritious yet delicious recipes. I have curated an extensive collection of healthy recipes that are both easy to prepare and packed with flavor. From mouthwatering salads to hearty main courses, these recipes cover a wide range of cuisines and dietary preferences. By incorporating these recipes into your diet, you can enjoy wholesome meals without compromising on taste or nutrition.

## Transitioning to a Healthy Lifestyle

Transitioning to a healthy lifestyle may seem daunting at first, but with the right mindset and support, it can become a seamless process. Here are some key steps to help you on your journey:

1. **Set Clear Goals**:

 Define your health goals and establish a timeline for achieving them. This will provide you with focus and motivation throughout the process.

2. **Make Gradual Changes**: 

Instead of completely overhauling your diet overnight, introduce small changes gradually. This approach ensures sustainability and makes the transition easier to adapt to.

 - Start by incorporating more fruits and vegetables into your meals

 - Swap refined grains for whole grains

 - Opt for lean protein sources such as fish, poultry, and legumes.

3. **Stay Hydrated**: 

Drinking an adequate amount of water is crucial for maintaining good health. Aim to drink at least 8 glasses of water per day and limit sugary beverages.

4. **Stay Active**: 

Regular exercise is essential for a healthy lifestyle. Find activities you enjoy and make them a part of your routine. Whether it's going for a walk, practicing yoga, or hitting the gym, find what works for you and stick to it.

## Conclusion

Embarking on the journey towards a healthy lifestyle requires dedication, commitment, and expert guidance. By connecting with me for lifestyle management, diet consultation, and access to healthy recipes, you can take the first step towards achieving your new year resolution. Remember, a healthy lifestyle is not a temporary fix but a long-term commitment that will benefit you in countless ways.

 Make this year the year you prioritize your health and well-being.

PROTEIN : "Everybody knows about it, but how much"

PROTEIN : "Everybody knows about it, but how much"

Nowadays , everyone is a fitness guru, and can give diet knowledge on any health issues or diet issues. The most interesting thing is the food items are categorised as good food and bad food by them. In recent years, food has been graded and advertised as such. Protein is the superstar. Carbohydrate and Fat are the villain . Vitamin and mineral are in the supporting role. Antioxidants in the leading role. The best part is that one food item gets into the special appearance category. Tried by all the fitness freaks and health freaks. This year it's the green coffee; hyped by the media and these health gurus . Last year it was apple cider vinegar. The trend goes for a year and then gradually forgotten.

But I am talking about the superstar, the PROTEIN.

What is Protein?

The word protein is derived from the Greek word 'protos ' meaning first. It is the basic chemical unit of living organisms.

They are the most important constituent of food.

What does Protein do?

• -Build and maintain muscles, tendons , blood , skin , nails .

• -Help to form secretions from glands , ductless glands, hormones, enzymes, digestive juices.

• -Help in forming antibodies to build resistance to diseases.

• -Supplies energy to the body when the body is deprived of Carbs and fats. So Carbs and fats are necessary for the body so the protein is spared for its own function.

But what actually is Protein?

They are nitrogenous compounds containing nitrogen, sulphur, phosphorus, carbon, hydrogen and oxygen. Protein contains nitrogen but the nutritive value of protein rich foods does not depend upon the total nitrogen content but on the constituent amino acids. Gelatin is rich in nitrogen but does not contain all the essential amino acids and so is of little nutritive value.

Made up of a large number of amino acids. There are about 21 amino acids in protein of which 8 are essential, 2 are semi essential . The rest can be synthesised by the body.

During the process of digestion, proteins are broken down to amino acids by the gastric, intestinal , pancreatic juices and enzymes.

The tissues and organs select the amino acids they need for building, sustaining and repairing their own structure.

How much Protein is needed?

Earlier it was assumed that we need 1gm per kg of body weight but then the expert researchers calculated the requirements and stated that an adult person needs 0.8 grams of protein per kg body weight. We do not need a high protein diet as advertised.

So what are the facts related to Proteins ?

We will not talk about the myths.

• We do not need a high protein diet as stated earlier. If a person is of 5'8``height the sufficient amount of protein required is 55 grams to 60 gms .

• The quantity of protein is not important. The quality of protein is important. The food should contain all the essential amino acids.

• Infants and children need 1.2 g per kg body weight of protein.

• Animal protein is the same as vegetarian protein because all the protein in the diet is broken down to amino acids and supplied to the tissues and muscle.

• Physical and mental efficiency don't increase with more intake of protein. So it's a waste to have a high protein diet.

• The athletes after building up their musculature and being accustomed to physical activity do not require extra protein. So eating extra protein is a waste. It is a body building food and should not be misused to supply energy.

• Vegetarian proteins are not deficient in essential amino acids. They limit in one or more amino acids but if the diet is adequate in cereals, pulses , legumes and leafy vegetables the protein requirement with all the essential amino acids can be easily provided.

• The cereal bran and germ are rich in protein, essential fatty acids, vitamins and minerals so we should not use refined cereals. Leafy vegetables are rich source of essential amino acids. But they should be combined with other food.

• Younger children and infants should be given milk because they cannot consume cereals and leafy vegetables.

• The protein content of pulses are almost the same . Soyabean is exceptional , it contains almost double the amount of protein per 100 gms that is 43.2 g . Pulses contain about 24 g per 100 gms.

• Food should supply not only the quota of essential amino acids but also the non essential amino acids for optimal results.

• The mere administration of protein rich food does not mean that the proteins are adequately digested and utilized. The unused amino acids are not stored but deaminated and metabolized within a few hours.

• The protein requirement is closely linked with energy intake. If the energy supplied by carbohydrate and fats are adequate, the protein is utilised for its own work.

So to be fit and healthy stop counting the number of egg whites but have a well balanced diet . Enjoy your food.

"Nature, in her own wisdom, has never created a food which is entirely protein, starch or sugar."