Azra Afroz Dietitian/nutritionist

15/08/2020

The more natural colourful food you eat, the more nutrients you get. Here we talk about the benefits of eating the tricolours (saffron, white and green) and a tri colour nutritional roti that you can make at home and enjoy this Independence Day.

Roti (chapati) is a powerhouse of nutrients. You could get it all from this bread – Vitamin B, E & minerals such as copper, zinc, iodine, manganese, silicon, potassium, calcium and other mineral salts.

Orange colour : Carrot Roti
Ingredients

1 cup whole wheat flour

4 tbsp pureed carrots

Add water ,Mixed it well an make small balls and once rolled out,placed on hot pan and served it

Orange foods get their colour from the alpha and beta carotene in them. The beta and alpha carotene in these foods are later turned into vitamin A, which supports the immune system, is good for joints and bones, supports eye heath and decreases risk of heart disease and cancer.

White colour : Oats Roti

1 cup whole wheat flour

4 tbsp of oats powder

Add water,Mixed it well an make small balls and once rolled out,placed on hot pan and served it.

White colour fruits and vegetables help reduce inflammation (reason behind most problems), lower cholesterol, are good for hormone health and protect against cancer. Some common white foods are oats, bananas, potatoes, garlic, mushrooms and baby corns.

Green colour : Palak roti

1 cup whole wheat flour

2 tbsp pureed palak.

Add water,Mixed it well an make small balls and once rolled out,placed on hot pan and served it.

We all know green plants look so due to the presence of chlorophyll in them. Chlorophyll is an antioxidant that has different health benefits. Antioxidants help your body get rid of toxins, which is good for body in many ways. It helps in better absorption of nutrients, boosting immune system, improving digestion and in giving you an energy boost.

06/08/2020

Facts about thyroid

Thyroid can be really difficulty for your body,so dont let your body suffer and include these thyroid super foods in your diet

26/07/2020

14/06/2020

Figs are a highly prized and nourishing fruit that have been used to treat nearly every known disease since ancient times. They can provide phenomenal amounts of energy and vitality to the body as well as aid in the repair and restoration of the digestive, cardiovascular, lymphatic, reproductive, muscular, immune, and skeletal system.

Figs are one of the most alkaline fruits available and are rich in minerals such as calcium, iron, potassium, selenium, and zinc. In fact, figs are one the highest sources of readily assimilable calcium in the plant world which makes them a great choice to help prevent osteoporosis and their potassium content can help to prevent hypertension as well.

Figs have the ability to bind to acids in the body that accumulate as fat globules and flush them from the body making them a good addition to any weight loss program. They also work as an excellent laxative and their high mucin content help to eliminate toxic wastes and mucus from the colon. Similarly, they also also very beneficial for people who suffer from asthma as they can help to drain phlegm from the body.

Figs have the ability to kill off bad bacteria while promoting the buildup of good bacteria such as acidophilus in the bowel. Figs contain chlorogenic acid which can help lower blood sugar levels and control blood glucose levels in Type 2 Diabetes. There are hundreds varieties of figs, but some of the more common ones found in supermarkets include Black Mission, Kadota, Brown Turkey, and Calimyrna.

Fresh figs are a decadent treat when in season, but when fresh figs are not available, try soaking some dried figs in water for a few hours and blend into a sweet and creamy fig pudding or add to a smoothie for a flavor and nutritional boost. Snack on fresh or dried figs for a powerhouse of nutrition and energy that can help your body function optimally all day long.

10/05/2020

Fermented Rice and its nutritional facts

On older days, the people had taken high nutritious foods that are cultivated on their own using the natural fertilizers.

Everything has changed to junk foods.

In this busy world, everyone goes for ease and comfort and not think of health and nutrition. That’s why this generation people are choosing junk food items and facing lots of health troubles and reduced life-time.

To discuss one nutritious meal that has used as breakfast by our ancestors. That is none other than Fermented Rice.

Fermented Rice (Pazhaya Saadam/ Soru)

In Tamil, it is called Pazhaya Saadam/Soru, In Malayalam, it is called Pazham Kanji, In Hindi, it is called Paani Waala Chawal.

On those days in South India, the fermented rice played a crucial role in the lives of the people. Yes, before moving to the agricultural field, they had fermented rice as a morning meal with the side dish small onion or green chili.

Nowadays, people moving up the food chain and looked down on fermented rice as the pauper’s food and ignored the best nutritional value it provides.

But, did you know fermented rice has the power to pack nutritional values and health benefits? Even fermented rice holds the high nutritional values than the white rice.

In rice grains, the phosphorous molecules are well bound to the phytic acid, making them unavailable to the human body when we eat it. While fermenting due to lactic acid bacteria break down the anti-nutritional factors in rice results in an improved bioavailability of micro-nutrients and minerals such as iron, potassium, calcium, phosphorous, etc.

For example, after 12 hours of fermentation of 100gms of rice, the availability of iron changed from 3.4mg to 73.91mg.

Henceforth, after research, Food Scientists believe the traditional food of South India as the best for breakfast, which has rare B6, B12 vitamins, that are not available in other diet supplements.

Have a look at the great nutritional values of the Fermented Rice:

Beneficial naturally formed bacteria helps in digestion, and increase the immunity level of body

Removes constipation, that it holds high fiber

B6, B12 Vitamins

Blood pressure is normalized, and hypertension subsides appreciably

Cools the body, and maintains body temperature

Removes allergy-induced problems, and skin related ailments

As discussed earlier, fermented rice holds high nutritional factors, but unfortunately people today, ignoring this due to various reasons. Whatever it is, I request you to think of your health and correct your diet to lead a healthy life as like our grandma’s and grandpa’s who lead a stronger, happier life.

Last but not least, do you agree there is a scientific reason for the actions of our Tamil ancestors, this is also revealed in this Fermented rice, i.e. it holds nutritional values than white rice. So please take this food to the next generation too.

Add fermented rice in your daily diet & stay stronger, happier with your family!!

Be Healthy🍎🍊🍅🍓🍇

23/04/2020

Ramadan (A month of blessing, forgiveness & cleansing for Muslims) is around the corner. Muslim people are excited when the month comes. They will gather for a feast, quality times and also devoting oneself to their creator.
⬇Prophet Muhammad (ﷺ) recommended us to break the fast with fresh or dry dates. Today it is proven that Dates are rich in fiber, potassium and other nutrients

Dates a.k.a Deglet Noor
(100g)
- Calories: 282
- Carbs: 75 g
- Protein: 2 g
- Fats: -Nil-
⬇
- Water: 20.53 g
- Energy: 282 kcal
- Protein: 2.45 g
- Total lipid: 0.39 g
- Carbs by difference: 75.03 g
- Fibre: 8 g
- Total sugar: 63.35 g
⬇
In addition to tasting great, dates contain protein, vitamins, and minerals. They are also:
⬇
High in polyphenols. Polyphenols are antioxidant compounds that can protect the body from inflammation. Dates contain more polyphenols than most other fruits and vegetables.
⬇
An alternative to empty-calorie sweets. Dates can satisfy a person’s sweet tooth while also providing essential nutrients, such as vitamin B-6 and iron.
⬇
High in fibre. Just ¼ of a cup of dates provides 12 percent of a person’s daily fibre requirement. Fibre helps a person feel fuller for longer.
⬇
High in potassium. Dates are high in potassium, which is an electrolyte the body needs for good heart health. Potassium also helps to build muscle and proteins in the body.
⬇
Great for substitutions. People can replace the sugar, chocolate chips, or candies in baking recipes with dates to ensure they are eating natural sugars instead of refined sugars.

17/04/2020

Boost your immune system with these foods

As the world reacts and reels in response to the COVID-19 pandemic, we have comforting to know that there are some foods can helps to boost our immune function

📌When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them
📌A strong immune system helps to keep a person healthy
📌A healthful, balanced diet plays a vital role in staying well

The following foods may help to boost the immune system, especially during the current infectious crisis:

01.Citrus fruits 🍊🍋
Citrus fruits contain vitamin C, an essential micronutrient. It contributes to the improved health of your immune system by supporting cellular functions in both the innate and adaptive immune system:
- Supports epithelial barrier function against pathogens.
- Enhance differentiation and proliferation of the mega-important immune system superstars: B- and T-cells.
- Increase the production of white blood cells(lymphocytes and phagocytes) that protect the body against infection.
In addition, vitamin C supplements may prevent and treat respiratory and systemic infections.

02.Mushrooms 🍄🍄
Mushrooms are high in selenium and B vitamins, including riboflavin and niacin.
All are great for your immune system.
It also contains Selenium that is an antioxidant which helps lessen oxidative stress, reducing inflammation and enhancing immunity.

03.Blueberries
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system.

04.Ginger
According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits.

05. Garlic
Garlic may help to prevent colds. It has allicin for reducing the risk of getting a cold.

06.Green tea ☕☕
Green tea contains only a small amount of caffeine, so it may also strengthen the immune system.
Green tea contains flavonoids, which may reduce the risk of a cold.

07. Spinach 🥬🥬
Spinach may boost the immune system, as it contains many essential nutrients and antioxidants.
Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

08. Pomegranates
The power of pomegranates in immune health is multifactorial. Pomegranate extracts have also been shown to have antiviral properties that are effective against the flu and other viruses.

Other ways to boost the immune system:

The following lifestyle strategies may make a person’s immune system stronger:

- Drink plenty of watch as u can 🥛
- Avoiding smoking 🤭
- Exercising regularly 🏃‍♂️🏃‍♀️🏋️‍♀️🤸‍♂️🤾‍♂️🤼‍♀️
- Maintaining a healthy weight 🚶‍♂️🚶‍♀️
- Avoiding alcohol or drinking in moderation 🍺
- Getting enough sleep 😴
- Minimizing stress 😊
- Practicing correct hand-washing and oral hygiene 🚿🚿🧼🧽

28/01/2020

"Importance of water in life" ,drinking right amount is necessary for an healthy body and do not forgot to hydrate urself..stay healthy & stay fit...

17/01/2020

Why you need more Vitamin D in the winter?

Winter is upon us and so is the risk of vitamin D deficiency and infections. Vitamin D, which is made in our skin following sunlight exposure and also found in oily fish (mackerel, tuna and sardines), mushrooms and fortified dairy and nondairy substitutes, is essential for good health. Humans need vitamin D to keep healthy and to fight infections. The irony is that in winter, when people need vitamin D the most, most of us are not getting enough. So how much should we take? Should we take supplements? How do we get more? And, who needs it most?

I am a medical microbiologist and immunologist who studies the functions of vitamin D in immune cells. My laboratory has been interested in figuring out why the immune system has vitamin D receptors that determine which cells can use vitamin D. In the immune system, vitamin D acts to improve your ability to fight infections and to reduce inflammation.

Where to get your vitamin D

Vitamin D is called the sunshine vitamin since it is made in the skin after exposure to sun. The same UVB rays that cause a sunburn also make vitamin D. Sunscreen, darker skin pigmentation, clothing and reduced daylight in winter diminish the skin’s ability to make vitamin D. The people who experience the biggest seasonal swings in vitamin D levels are fair-skinned individuals living in the northern regions of the U.S. and at higher latitudes around the globe where there is very little daylight in winter.

But those most at risk for low vitamin D levels are people of color and people living at higher latitudes. Dark-skinned individuals are more likely than fair-skinned individuals to be low for vitamin D year-round because the darker skin blocks the UVB rays from producing vitamin D. However, even in dark skinned individuals, vitamin D is lowest in the winter.

In the winter, in addition to high vitamin D food, adults should take additional vitamin D from foods and/or supplements to get at least 600 IU per day of vitamin D. People who have dark skin or avoid sunshine should eat more vitamin D year-round.

Originally, doctors thought that vitamin D was only important for bone health. This was because the vitamin D deficiency caused bone diseases like rickets in children and osteoporosis in adults.. However, in the 1980s scientists discovered that immune cells had receptors for vitamin D.

My group’s research has shown that vitamin D plays an important role in maintaining health in the gastrointestinal tract. Higher levels of vitamin D reduce susceptibility to inflammatory bowel disease and Crohn’s disease, gut and lung infections in animals and people.

My colleagues and I have discovered that one of the ways vitamin D functions is by keeping the microbes in the gut healthy and happy. Vitamin D increases the number and diversity of microbes living in the gut, which together reduce inflammation throughout the body.

Low vitamin D levels are associated with inflammatory bowel disease in humans. Researchers have found that inflammatory bowel disease patients in Japan have more symptoms in winter than during other seasons.

People with darker skin are most likely to have low vitamin D

In the winter, humans are exposed to more infections and spend less time outside. Exactly how much vitamin D healthy adults should have is debated. Some authorities recommend from 200 IU per day to 2,000 IU per day. In the U.S., the Institutes of Medicinerecommends 600-800 IU per day for adults, while the Endocrine Society states that optimal vitamin D status may require 1500-2,000 IU per day. In the winter, people have a reduced ability to make vitamin D when they go outside, so amounts of at least 600 IU per day of vitamin D from food or supplements would help maintain vitamin D status at summer levels.

But, just like many things, too much vitamin D can be harmful. Vitamin D toxicity does not result from too much sun or food. Because of the risk of skin cancer, dermatologists and other health professionals do not recommend unprotected sun exposure to boost your vitamin D. Instead they suggest supplements. But vitamin D toxicity can occur if an individual takes too many.

The experts that set the national intakes of vitamin D for the U.S. recommend that adult individuals take no more than 4,000 IU per day of vitamin D to avoid toxic side effects. Vitamin D helps you absorb calcium from your diet, but when vitamin D is too high, calcium levels in the blood go up and that can lead to kidney disease.

By consuming more vitamin D during the winter your gut microbes will be healthier and you’ll be more resistant to infection and inflammation year-round.

15/01/2020

Lemons are a powerful healing fruit that contain phenomenal antibiotic, antiseptic, and anti-cancer properties. Lemons are rich in vitamins C and B-complex and minerals such as iron, calcium, magnesium, silicon, copper, and potassium. They are considered to be a wonderful tonic and can help to cleanse and detoxify the entire body.

Although lemons have an acidic taste they actually have a very strong alkaline reaction on the body and can help to alkalize blood, cells, lymph, organs, and tissues. Lemons are known to help destroy putrefactive bacteria in the mouth and intestines which can help alleviate flatulence, indigestion, and constipation. Lemons contain a compound called limonene which is used to dissolve gallstones and kidney stones and can help to fight oral, lung, skin, breast, stomach, and colon cancer.

Lemons are also rich in bioflavonoids which can significantly boost the immune system and reduce inflammation in the body. Lemon juice is known to be particularly beneficial for colds, coughs, sore throats, hiccups, ear infections, fevers, arthritis, heart disease, COPD, atherosclerosis, diabetes, high cholesterol, autoimmune disorders, stroke, and cancer. Topically, lemon juice is a great remedy for wrinkles, warts, toothaches, corns, sunburns, poison ivy, acne, psoriasis, and as a hair rinse and facial astringent.

A tall glass of lemon water upon waking is an excellent way to hydrate and cleanse the body first thing in the morning. Fresh lemon in tea and green juice and added to salads, wraps, hummus, is another great way to add this healing and nutritious fruit into your diet.

14/01/2020

FRUIT SALAD | This simple fruit salad holds tremendous healing properties while also being a delight for the eyes and tastebuds. Enjoy this fruit salad for breakfast or a snack or make extra and serve it up to guests. Feel free to add other fresh fruits of your choice, too.

If you’re concerned about regulating blood sugar, turn to kiwis for support. Kiwis are an amazing food for diabetes, hypoglycemia, and hyper-glycemia. Whether your blood sugar levels are too low or too high, eating this fruit will bring you back to center as it simultaneously lowers fat in the bloodstream. Imbalanced blood sugar levels also often tie into moodiness, OCD, depression, and difficulty controlling emotions. Kiwis are the ultimate companion in these situations, because they offer a high-quality sugar source—that is, valuable bioavailable glucose to feed the neurons in your brain and alleviate your distress. Kiwis are an amazing food for stress assistance.

Fruit Salad
Ingredients:
2 green kiwis, peeled and sliced
2 oranges, peeled and segmented
1 medium-sized banana, sliced
1/4 cup pomegranate seeds

Directions:
Add all the fruit to a bowl and mix well. Serve immediately. Serves: 1