Foods for strong bones (Thinkstock photos/Getty Images)
No matter how old or young you may be, taking care of your bones is a must.
While most of us take them for granted, thinking they're the strongest and hardest body part, over time bones can deteriorate in quality. Osteoporosis, which is marked by a condition where bones become soft and crack easily, is no longer just a disease of the older generation. More and more youngsters are falling prey to this due to poor eating habits.
Milk
There is reason why your mother told you to drink your glass of milk daily. Milk is a vital source of calcium as well as vitamin D. Research suggests that other dairy products like cheese and ice-cream are also good alternatives but while they contain calcium, most do not have vitamin D. You can always opt for a nonfat variety so that you get all the health benefits.
Nuts and seeds
Don't underestimate your favourite nuts. Those like pumpkin seeds are rich in magnesium, which help with calcium metabolism. Other nuts like almonds and pistachios could also be consumed.
Walnuts
Walnuts are full of omega-3 fatty acid, which has numerous benefits. They also contain alphalinoleic acid, which strengthens the bones.
Carrots
These vegetables boast of alpha-carotene, beta-carotene, and betacryptoxanthin. Eat them raw in the form of salad.
Wednesday, 12 October 2011
Foods for strong bones
Diabetic? Forget pills, pop almonds - The Times of India
Diabetic? Forget pills, pop almonds (Thinkstock photos/Getty Images)
As India grapples with a major public health problem, being home to an estimated 50.8 million diabetic population, the largest in the world, experts say "consuming a few almonds daily can help combat the lifestyle disease."
"Eating almonds has a positive effect on reducing low density cholesterol and also improves insulin sensitivity; so it does help in pushing diabetes away," says Ritesh Gupta, head of clinical operation at Fortis C-Doc Hospital.
"It is a healthy source of fibre, protein and calories and has been found to have a positive effect in reducing bad cholesterol and improved insulin sensitivity," Gupta told.
Diabetes is caused when there is deficiency of insulin hormone, which controls blood sugar level. Its symptoms include fatigue, excessive thirst and frequent urination.
"With an estimated 50.8 million people living with the disease, India has the world's largest population of diabetics in the world, followed by China with 43.2 million," says the World Health Organisation (WHO).
The number in India is expected to go up to 87 million - 8.4 per cent of the country's adult population - by 2030.
With India staring at a major public health threat due to diabetes and other lifestyle diseases, almond is now being hailed as the health nut.
"Indians are more prone to lifestyle diseases like diabetes. The increasingly sedentary lifestyle and fast food double up the risk. Almond, which has traditionally been part of our diet, is a high source of nutrition and helps push these diseases away," says Anoop Misra, director of Diabetes Foundation (India).
"A handful of almonds contain 164 calories and 7 gm of protein, which helps in fighting hunger pangs and helps you control what you eat. Almonds also help growing children in developing strong bones," he adds.
A study done by scholars from the University of Medicine and Dentistry of New Jersey, West Chester University, Pennsylvania, and Loma Linda University of California, all in the US, and published in the Journal of the American College of Nutrition also confirms that the nut can control diabetes if consumed regularly.
"A diet consisting of 20 per cent of calories as almonds over a 16-week period is effective in improving markers of insulin sensitivity and yields clinically significant improvements in LDL-C (low density lipoprotein cholesterol) in adults with pre-diabetes," the study said.
"We have made great strides in chronic disease research, from evidence of effective treatment to evidence of effective prevention," said Michelle Wien, assistant research professor in nutrition at Loma Linda University's School of Public Health.
She was also the principal investigator for the study, which was conducted at the University of Medicine and Dentistry of New Jersey.
"Low density cholesterol is the cholesterol which blocks the arteries. According to the study, the intake of almonds had a significant effect on reducing the levels, along with improving insulin sensitivity," said Karen Lapsley, chief scientific officer of the Almond Board of California, which was an associate in the study.
"It's also very easy to consume, one can have it any time, so it merges well with the hectic lifestyle," Lapsley said.
Eat almonds for nutrition
Eat almonds for nutrition (Thinkstock photos/Getty images)
Almonds are among the most nutrient-rich tree nuts and just a handful a day is a great way to ensure you're getting more of the good things your body needs and you want.
The first week of September this year has been named as the National Nutrition Week by various Nutrition bodies in India like the Food & Nutrition Board of India.
Almonds are an excellent source of vitamin E, magnesium, manganese, and a good source of fiber, copper, phosphorous, and riboflavin. Plus, a one-ounce serving has 13 grams of good unsaturated fats, just 1 gram of saturated fat, and is always cholesterol free. And when compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin. Talk about a powerful punch in a petite package.
Many common health problems can be prevented or alleviated with a healthy diet. Nutrients are important to lead a healthy life. Vitamins and minerals you get from your diet are just as important as carbohydrates, protein and fats; however, you only need them in small amounts. Vitamins and minerals usually function as co-enzymes, which mean they help chemical reactions in the body happen a lot faster. One of the most important vitamins for the body is Vitamin E. In order for the heart to stay healthy the body needs plenty of Vitamin E. Vitamin E is also an excellent option for helping limit bad heart conditions. The body is more prone to certain diseases if it doesn't have a proper amount of Vitamin E.
The tiny almond is a storehouse of nutritional goodness. Each ounce contains 6 grams of protein and 3 grams of fiber, not to mention healthy doses of iron, zinc, copper, calcium, magnesium, Vitamin E and array antioxidants. Snacking on almonds is a great way to help lower cholesterol and high blood pressure, and can smooth out spikes in blood sugar in diabetics. Calcium is an important nutrient found in almonds. A single serving of almonds can contain up to a quarter of one's daily calcium needs. Such high levels of calcium make almonds a tooth and bone strengthening food as well.
Our diet needs to provide adequate amounts of all of these 'little helpers'. Almonds are a power packed nut which provide you with all the good variants of nutrition like carbohydrates, fats, minerals, proteins and vitamins. Since time immemorial, almonds have been cherished, not only for their delicate flavour and delectable crunch, but also for their nutritional benefits. They are a simple, tasty choice that can make a big difference in the way you feel every single day, not a small feat. And that means you can feel good about what you're eating while enjoying their delicious crunchy flavour.
Almonds promote a healthy heart in many ways. The cholesterol-lowering effects of almonds can also help almond snackers maintain healthy hearts. Alpha-tocopherol vitamin E found in Almonds are one of the leading food sources of the important antioxidant, which helps neutralize harmful free radicals in your body and help you feel your best day and night. So what are free radicals? They're unstable molecules that form as your body burns oxygen. Free radicals can damage your cells, tissues, and even your DNA.
So make a healthy resolution this nutrition week and keep yourself healthy for the rest of the year. Eat almonds and make yourself stronger forever.
Sip cranberry juice for good health
It's not just a Cosmopolitan that you can whip up with cranberry juice. The fruit has many health benefits and you'd be surprised to know that a glass or two a day is highly beneficial.
It helps increase good cholesterol
A study proved that daily intake of cranberry juice can significantly improve your good cholesterol levels by 10%. The study also reported that the fruit increases the plasma antioxidant's capacity by as much as 121%.
Reduces respiratory infections
Study results suggest that cranberry juice may inhibit a type of bacteria that is an extremely common cause for the development of ear and respiratory infections amongst children.
Don't overdo it
Drinking too much fruit juice can contribute to obesity and the development of cavities, hypertension, diarrhea, and other gastrointestinal problems.
Selection
Avoid soft or brown berries. The best cranberries are bright red and succulent, and they always have a bounce!
Storage
Keep cranberries cool. They can be kept safely in the fridge for weeks to months, and can last up to approximately a year in the freezer. However, as is the case with all kinds of fruit, the best cranberries are always fresh.