In Child nutrition On 12 April 2020
There are so many lists of foods around you that are said to boost your immunity, but understanding the nutrients that play a vital role in boosting your immunity and the foods they are present in is very important. 1. Vitamin C - Vitamin C acts as an antioxidant and plays a very important role in our body. The antioxidants in the body help fight free radicals, which damage our immune system. Vitamin C also helps in boosting immunity in people who are under major stress. Foods with vitamin C are - citrus fruits like lemon, orange, lime and other foods like kiwi, red and green bell peppers, amla, broccoli, strawberries, papaya, spinach, watermelon and sweet potatoes. 2. Zinc - Zinc again plays a very crucial role in our body as zinc is involved in the production of certain immune cells. Foods high in Zinc are - flax and sunflower seeds, beans, cashew nuts, oysters, wheat germ. 3. Vitamin D - Adequate level of Vitamin D in your body is very essential for your immune system to work at a robust level. Sources of Vitamin D are - Sunlight in the early morning hours without sunscreen, mushrooms, yogurt and other probiotics. 4. Omega-3 fatty acids - These essential fatty acids not only boost the immune system, but also suppress the inflammation in your body. Foods rich in Omega-3 fatty acids are - oily fish (mackerel, tuna, salmon, sardines), flax seeds, chia seeds, walnuts and almonds, oils rich in Omega-3. 5. Vitamin E - Just like vitamin C, even Vitamin E is also a powerful antioxidant. Vitamin E plays a very important role in maintaining our immune system, especially among older people. Foods rich in Vitamin are - Almonds, sunflower seeds, peanut butter, hazelnuts, wheat germ oil. 6. Carotenoids - Carotenoids are a class of pigments that are present in plants. These pigments when consumed, they convert into Vitamin A which helps in boosting and regulating the immune system. Foods containing carotenoids are - carrots, papaya, mango, apricots, sweet potatoes, kale. Now that you are aware of the nutrients involved in your immune mechanism, include these foods into your everyday diet and boost your immune system with these nutrient containing foods.
In Child nutrition On 29 April 2020
Amidst the COVID-19 pandemic lockdown, people are experimenting with their cooking skills. This cooking has also made a lot of people try on their baking skills as well. But, all these cooking skills are only taking a toll on their health and weight. Apart from this, there are so many people celebrating their birthday’s, anniversaries, and many other special days and the stores and supplies being closed, their celebrations are lacking the sweetness of a good cake. And, also we are all aware of the harm that maida and refined sugar does to our body. We always always to avoid eating these foods, but some circumstances just make it next to impossible. So, considering the need of the people, be it adding sweetness to their celebrations, or testing the culinary skills, or not wanting to eat anything unhealthy, here is the recipe of a healthy cake that has no refined flour (maida), no sugar, no eggs, and even after all this, it’s extremely delicious with no comparison to the commercially available unhealthy ones. The measurements for this cake are done using standard measuring cups and spoons. Ingredients: Whole wheat flour - 1.5 cups Jaggery - 3/4 cups Baking powder - 1.5 tsp Baking soda - 0.5 tsp Oil - 5 tbsp (any oil without any prominent smell) Vanilla essence - 0.5 tbsp Cinnamon powder - 1 tsp Dry fruits of choice Salt - 1 pinch Procedure: In a pan, add the measured amount of jaggery and 200ml water and heat it until the jaggery melts. Switch off the flame and allow it to cool. Sieve the mixture of whole wheat flour, baking soda, baking powder, salt and cinnamon powder. You can sieve this mixture upto 3 times if you want your cake to be fluffy and airy, or you can just sieve this ones. Now, add the cooled jaggery water into this and mix very slowly in the cut and fold method. Next, add the oil and the vanilla essence, mix in cut and fold method and check for consistency. The batter should be of a ribbon falling consistency. If required you can add more water. But, do not make the batter runny. Pre-heat the oven at 180°C for 10 minutes. Now, take a cake baking tin and line it with butter papers. Pour the better into the tin uniformly but do not tap the tin. Tapping will not make the cake fluffy. You can swirl the batter the with a tooth pick or finger tip if it is uneven. And then, garnish on top with the desired chopped dry fruits. Now, bake the cake at 180°C for about 20 minutes. The baking time varies from oven to oven and also depending upon the thickness of the cake. After 20 minutes, insert a knife and check if the cake is cooked. You can also make this cake in a pressure cooker and the cooking time may vary from 35-40 minutes. Ones the cake is done, let it cool down at least for about 20 minutes, and then it is ready to dig in. Now that yon have a healthy cake recipe handy which is also very easy to make with all the ingredients available at home, let your lockdown celebrations and culinary skills have no limits with healthy eating. And also, even after lockdown, do not worry much if your kids or family or even you crave for cakes. All you have to do is, just bake the healthy cake with this recipe and enjoy your happy and healthy eating.
In Child nutrition On 13 May 2020
Food is essential for our everyday living and our body. Our body and its functions are completely dependent upon the kind of food we eat. There may be many individuals around who are fit, working out, eating healthy and in their ideal body weight but still end up catching cold and flu very often. This indicates the low immunity levels. That may be because they lack the immunity boosting foods and the the right nutrients in their diet. So, nourishing our body with the nutrients and foods is very important so that we are not only healthy from the outside, but, our body is healthy from the inside as well. So, here is the list of foods, that help in boosting our immunity and to be included in our everyday diet. GINGER - Ginger has anti-inflammatory and anti-oxidative properties. Ginger helps in decreasing inflammation in the body, reduces sore throat and other anti-inflammatory issues. GARLIC - The compound allicin present in garlic helps in boosting immunity. This food is more effective when pressed slightly and consumed raw. SPINACH - Spinach is packed with antioxidants, Vitamin C, E and beta- carotene which increases the infection fighting ability of our immune system. Spinach also has high amount of folate, Vitamin A, fiber, magnesium, iron . These nutrients in spinach also boost immune function and provide body with necessary nutrients for cell division and DNA repair. Spinach is to be slightly cooked to to retain nutrients and enhance release of Vitamin A. GREEN TEA - Green Tea is packed with flavonoids which is a type of anti-oxidant which in turn helps in boosting immunity. TURMERIC - Curcumin present in turmeric has antioxidant and anti-inflammatory effects. DARK CHOCOLATE - A good quality dark chocolate has an antioxidant called theobromine, which helps boost the immune system by protecting the body’s cells from free radicals. ONION - Raw onions are rich in quercetin which highly helps in boosting the immune system. For better results, consume a few slices of raw onion in every meal. MUSHROOMS - High in selenium and B vitamins like riboflavin and niacin, which play a role in healthy immune functioning. Mushrooms are also rich in polysaccharides, a sugar like molecule that boosts immune function. POMEGRANATE JUICE - Consuming pomegranate juice promotes the growth of beneficial gut flora that boosts the immune system. WATERMELON - An immune boosting seasonal fruit, rich in vitamins, minerals and also an antioxidant called as glutathione. Glutathione strengthens the immune system and helps fight infections. SWEET POTATOES - Sweet potatoes are rich in beta-carotene. Beta-carotene when enters the body, turns into Vitamin A, which mops up the damaging free radicals. YOGURT - Yogurt is probiotic in nature. These probiotics help maintain the bacterial balance in the stomach, keeping our gut healthy, which is a key to good immunity. Yogurt made at home is more effective since the packaged and commercially available ones come with additives. BROCCOLI - Broccoli is rich in Vitamin C and sulforaphane which is another potent antioxidant. The foods mentioned above are economical in season and are easily available without having to spend a lot of money and look for them at places. So, include these foods in your everyday diet and reap the benefits for the healthier you both inside and outside.
In Child nutrition On 31 August 2018
One needs to be more cautious about their food during the rainy season, as the wrong food choices may give rise to a variety of infections and health ailments. Following these few do’s and don’ts will help all of you better. Avoid watery fruits and foods – melons, cabbage family vegetables. Avoid meat, seafood and raw or semi-cooked eggs as there are more chances of passing infections from these foods. Eat more seasonal fruits as they help you restore energy. Body’s immunity can be boosted by adding a dash of garlic to all the foods you take. Include more of herbal teas to your diet. Eat steamed salads than raw as they may be contaminated with bacteria. People suffering from arthritis should drink warm water with tulsi and cinnamon on empty stomach, for reduced pain in the joints. Cut down on the intake of caffeine. Include more of barley, whole wheat, millets to your diet. Keep your diet low on sodium to avoid water retention. Avoid leafy vegetables as they are moist and damp and tend to attract more bacteria. Drink plenty of home made soups as that will also help you stay hydrated. Fried pakora is what everyone craves for when it starts pouring. But, since your metabolism drops in this season, these are okay to relish ones in this season being homemade and in moderation. Better is to be avoided. This leaves our cravings option less, so some of the healthy snack options during rains are Healthy homemade soups. Hot ragi/rava idli and piping hot sambar Corn or bhutta Steamed vegetables with some healthy dressings Homemade sprouts chaat or sprouts bhel with some masala chai infused with ginger and pepper. Roasted nuts and seeds with desired seasoning.
In Child nutrition On 14 June 2018
A usual beverage obtained after churning butter from cream or easily made at home by mixing curd with water along with some spices. This drink, usually used as a beverage in summers to keep the body cool or as a digestive usually comes with many unknown benefits. Low in calories – One serving of buttermilk made of low fat milk is only 100 calories and 2.2gms fat. So, low fat beverage is any day a good one. Contains abundant bioactive proteins that help reduce blood pressure. Calcium – 284mg calcium per serving which is essential building block of bones and skeletal system of the body also helps teeth stay strong. Vitamins & Minerals – contains Vitamin A, C and other B vitamins including thiamine, riboflavin, niacin and pantothenic acid. Contains many essential and trace minerals like iron, magnesium, phosphorus, potassium, sodium and zinc. Riboflavin – 0.4mg riboflavin present which is important to convert food into energy helping the body detoxify. Protein – one serving will give about 8gm of protein. Probiotic food – As a fermented milk product, it contains live micro-organisms with health benefits. Helps populate your intestine with health promoting bacteria that improve the immune function, reduce bacteria and also helps with irritable bowel syndrome. Water – as over 90% of it is water, its consumption helps to maintain the water balance of the body, satiates unusual hunger pangs, a good drink for people looking for weight loss. A beverage full of electrolytes when rightly spiced, hence effective to prevent dehydration, fight against the heat and loss of water from the body. Keeps the digestive tract healthy which also reflects on the skin. A complete food with good nutritive values for a balanced diet with protein, carbohydrates, minimal fat, vitamins and essential enzymes present. Acts as an astringent as it helps in reducing pores caused by acne and pimples. Reduces hyper motility of intestines during diarrhea and also shrink hemorrhoids. The bacteria present inhibit the growth of hostile or illness causing bacteria inside the intestinal tract and promote growth of beneficial bacteria needed for digestion. To be taken liberally when administered antibiotics as antibiotics wipe off the useful intestinal flora. Recipe: My favorite recipe for a good, appetizing and tasty buttermilk is – Curd and water churned together if the traditional one unavailable, add salt, freshly grated ginger, green chilies paste, cumin powder and chopped coriander leaves and a tasty, preservative free beverage is ready to be relished for its amazing health benefits.
In Child nutrition On 12 July 2018
Bananas are a super fruit. Easily available everywhere, easy to eat, easy to digest, instant glucose and energy providers, suitable for everyone right from 6 month old to all age groups. Where yellow ripen bananas are have all the qualities of being called a super fruit, the raw form of this fruit also comes with a host of nutritional benefits. Where raw bananas are mostly dejected for their unsweet taste, sticky texture and the efforts in peeling, these are mostly consumed cooked and are used in various cuisines to make mouth-watering delicacies. Some of the health benefits of the nutrients present are listed below: Good source of resistant starch – This starch works more like fiber. This kind of starch in the diet, reduces the risk of diabetes by aiding in blood sugar control, reduced fat storage, improved insulin sensitivity, lower triglyceride and plasma cholesterol concentrations preventing heart disease. Good source of fiber – 1 cup serving of boiled raw banana provides 3.6gms of fiber. Essential for proper functioning of the digestive tract and bowel movement, reduces cholesterol. Ensures both digestive and heart health. Aids in weight loss. Potassium – 1 cup serving provides 531mg of potassium. Potassium aids in muscle movement, builds stronger bones, boost metabolism, proper functioning of the nerves, purification of blood by kidneys. Since potassium is a vasodilator, ensures blood pressure levels in check. Powerhouse of vitamins and minerals, facilitates absorption of essential minerals and nutrients, especially calcium. Vitamin B6 – plays an important role in more than 100 enzymatic reactions in the body. Necessary for formation of haemoglobin. Also aids in blood sugar control. A good source of pectin which helps relieve constipation problem. Probiotic bacteria – these feed the friendly and beneficiary bacteria in the gut and the short chain fatty acids present is important for digestive health. My Favorite recipe is RAW BANANA FRY: Ingredients: Raw banana, oil, mustard seeds, cumin seeds, split black gram, salt, pepper powder, turmeric powder, red chilli powder. Procedure: Wash and peel and raw banana and slice them. Coat them with salt, chilli powder, pepper powder and turmeric. In a non-stick pan add 2tsp oil, add mustard seeds, split black gram, cumin seeds, and add the coated banana to this. Sprinkle some water and let it cook covered for 10 minutes. Cook opened for 2 minutes. Enjoy this with roti, rice and dal and a side sabzi.
In Child nutrition On 30 August 2018
Just like seasonal fruits, even vegetables and their nutrition does vary. Some of the non-seasonal vegetables added to your diet can be the cause for many health ailments in this season. Hence, it is very important to stick to seasonal vegetables in monsoon. Green leafy and some other vegetables are a big no-no in this season considering they have excess bacteria during this period and can make you prone to various health hazards. Eating in season vegetables will boost immunity and further will keep you healthy. LAUKI (BOTTLE GOURD): Rich in dietary fiber of both soluble and insoluble kind, helps you maintain a healthy digestive tract. It contains iron, rich in vitamin B and C, also acts as an anti-oxidant. Low in calories, also good for weight loss. KARELA (BITTER GOURD): Comes with innumerable health benefits. Rich source of Vitamin C, helps you boost immunity, is also antiviral in nature. TINDA (INDIAN SQUASH): Numerous health benefits include anti-inflammatory agents which control and prevent bloating, acidity, heart burn and keep the digestion process smooth. It is high in fiber content and keep bowel disorders at bay. PARWAL (POINTED GOURD): Have many health benefits that can help you keep hale and hearty and get you through this season. This wonder vegetable helps you with keeping the monsoon cold, cough and headaches at bay. It is rich in antioxidants, Vitamin A and C, which helps in boosting the immune system. TUBERS: Great vegetables during monsoons, are safe to eat and less prone to giving birth to bacteria. KANTOLA (TEASEL GOURD): Have an array of health benefits. Rich in protein, iron, and fiber, it keeps your stomach in good shape by strengthening the functioning of your digestive tract and keeps infections at bay. GARLIC: Packed with antioxidants, these cloves are rich with immunity boosting properties. They ease your digestive system while keeping your metabolic rate high. GINGER: Boosts your metabolism and verves up your mood. Rich source of chromium, magnesium, zinc that improves blood flow. Antibacterial and antiviral properties help fight against cold and flu. TURMERIC: Immunity boosting, natural antiseptic and antibiotic agent. Also keeps blood sugar under control. BLACK PEPPER: An awesome dose of good health. Natural antidote for fever, cough, cold, muscular pain, flu, respiratory conditions, black pepper is a must include spice of this season. BEETROOT: Goodness of essential nutrients, vitamins, minerals, including potassium, fiber and folic acid. These are also low in calories. SPROUTS: Good for health as they boost your immunity. CORN: Lowers blood pressure, reduces cholesterol, rich in fiber and starch, ensures smooth functioning of the digestive system.