WATERMELON SEEDS

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Watermelon is one of the healthiest fruit for summers and can be a cool and refreshing treat. As with most fruits, its seeds are almost always discarded and not eaten, but they can be consumed. In fact, the entire watermelon can be consumed, including flesh, seeds and rind.

Watermelon seeds have their own nutritional makeup, including proteins, fats, iron and other nutrients. Per 1 cup, watermelon seeds contain a significant amount of the following vitamins: Thiamin (14 percent of recommended daily value), riboflavin (9 percent), niacin (19 percent) and folate (16 percent). Regarding minerals, watermelon seeds provide calcium (6 percent), iron (44 percent), magnesium (139 percent), phosphorus (82 percent), potassium (20 percent), zinc (74 percent), copper (37 percent) and manganese (87 percent).

Nutritional benefits:

Rich in Proteins and essential amino acids: Watermelon seeds are very high in protein, with 1 cup of dried seeds containing 30.6g, which is 61 percent of the daily recommended value. The protein in watermelon seeds consists of several amino acids, including arginine, tryptophan, glutamic acid, and lysine. Lysine plays important role in calcium absorption and formation of collgen and connective tissues in body. Arginine helps in improvement of body metabolism, cardio vascular system and sexual health.

Anti-Inflammatory and Antioxidant Properties: The phenolic compounds in watermelon—including flavonoids, carotenoids, and triterpenoids have anti-inflammatory and antioxidant health benefits. Also, watermelon is an unusually concentrated source of carotenoid-lycopene.

Rich in magnesium: Magnesium is responsible for normal heart functioning, promoting normal blood pressure, supporting energy metabolism and protein synthesis. It has beneficial effect in treating cardiovascular diseases, hypertension. Magnesium regulates carbohydrate metabolism and thereby checks blood sugar and controls diabetes.

Eating Watermelon Seeds and Uses of watermelon seeds:

Watermelon seeds have a hard coating so it is essential either to process watermelon seeds or chew them to derive the health benefits of watermelon seeds. If not chewed or processed, they can just pass undigested out of the body, in such cases no benefits of watermelon seed nutrients is obtained.

Watermelon seeds can be utilised in snacks, soups, beverages, desserts, yoghurts.

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CELEBRATE THE FESTIVAL OF COLOURS IN A HEALTHY WAY

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Holi is a festival of colours, joy, happiness, dance and fun. How can we forget the most important part of our festival “food” and when it comes to holi it means all our yummy traditional foods – gujias, bhajias, and all those fried mathris. But these are definitely not the choice for calorie counters, so if you don’t want to give up your weight goals try to at least avoid giving into sweet temptations.

As an aware individual one has to keep in mind that moderation is the key to enjoy festive food and still keep the weighing scales in balance. Sweets with loads of ghee and fried foods like gujjias, samosas, pakoras remain the centre of festival food. They are not only full of calories but are also deficient in essentials nutrients. One has to be smart enough in selecting the healthy food items during the festival times…….

Here are some tips will help you in selecting best healthy food and eat right on this Holi while enjoying the real spirit of the festival.

ü  Limit your sweet intake and avoid overeating: An average adult requirement is 2000 calories per day, but during festival time one land up with an excess intake of upto 1500 calories.  This excess can be handled with careful, intelligent and right selection of foods in right amounts. Gujjia, dahi wada, can be taken but prefer taking them in little quantities. Do not binge on them.

ü  Eat and serve healthy: Offer healthy options to you and your guests like fruit salad, pasta salad, fruity yoghurts, and baked vegetable tikki with dahi and green chutney instead of fried. Small quantity of caramelised nuts like almonds, raisins and apricots can also be a good option.

ü  Drink lots of water: Increase water intake to curb your appetite. Drink at least eight glasses of water for keeping your body hydrated. Try to stay away from alcoholic beverages as they not only increase your calorie intake but also alter your consciousness.

ü  Try to be active: Dancing can be one of the ways of losing extra calories during the holi festival. Plan a workout for yourself to keep your body active and compensate for the extra calories that are consumed. Don’t neglect your exercise routine in the festive celebrations.

ü  Limit your thandai intake: This drink adds those unnecessary calories to your diet.

ü  Say a big NO to Bhang: Bhang is a very much intoxicating drink that could take a toll on your health, as this drink is made of cannabis, spices, ghee and milk.

So, enjoy this colourful festival of holi in healthy way………..

Diet Mantra

AVOCADOS

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Nutritional Content:  Although avocados are high in fat content but the fats present are all healthy oils. Apart from fat, they contain in excess of 25 essential nutrients, including vitamins A, B, C, E, and K, copper, iron, magnesium, phosporus and potassium. The potassium content of 2-3 bananas equals the potassium content of one avocado. Avocados also contain fibre, proteins and beneficial phytochemicals which help in building up immunity.

Many at times because of the high fat content (80-85% of its calories from fat); avocados are not focused so much in diet. But the unusual fat content in avocado has provided great results in health and nutrition based researches.

 

Health benefits of avocados:

Anti-inflammatory properties:  Phytosterols account for a major portion of avocado fats. They are key supporters of our inflammatory system that help keep inflammation under control. The researches have shown the anti-inflammatory benefits of these avocado fats in problems involving arthritis.

Enhances nutrient absorption: Avocados are similar in fat composition like olives. It is rich (over half of the total fat) in a fatty acid called oleic acid.  Oleic acid helps our digestive tract form transport molecules for fat that can increase our absorption of fat-soluble nutrients like carotenoids.

Good for heart: Vitamin B6 and folic acid present in avocados helps in regulating homocysteine levels. High homocysteine level in body is a risk factor for heart diseases. Avocado also contains vitamin E, Glutathione and monounsaturated fat which help in maintaining a healthy heart.

Weight gain: Because of its high calorie content due to healthy fats, avocados are a must for people wanted to gain weight. They provide a concentrated source of calories along with essentials nutrients.

Controls blood pressure: The high potassium content of avocados helps in regulating the blood pressure.

Anti-cancer properties: The oleic acid content of the avocados has been shown to prevent breast cancer in some studies.

Avocados can be very healthy ingredients of the dishes especially at this time of the year. They can be utilised in salads, dips, sandwiches, pastas, soups and shakes.

 

 

Do we actually know about one of most nutritive fruit which was once upon a time was the king of fruits- It is none other than the green healthy “Avocados”.  An avocado is a green colour pear or egg shaped fruit also known as alligator pear. It is used both as a fruit and vegetable. They are very popular among vegans as a substitute for meats in salads and sandwiches.

Nutritional Content:  Although avocados are high in fat content but the fats present are all healthy oils. Apart from fat, they contain in excess of 25 essential nutrients, including vitamins A, B, C, E, and K, copper, iron, magnesium, phosporus and potassium. The potassium content of 2-3 bananas equals the potassium content of one avocado. Avocados also contain fibre, proteins and beneficial phytochemicals which help in building up immunity.

Many at times because of the high fat content (80-85% of its calories from fat); avocados are not focused so much in diet. But the unusual fat content in avocado has provided great results in health and nutrition based researches.

Health benefits of avocados:

Anti-inflammatory properties:  Phytosterols account for a major portion of avocado fats. They are key supporters of our inflammatory system that help keep inflammation under control. The researches have shown the anti-inflammatory benefits of these avocado fats in problems involving arthritis.

Enhances nutrient absorption: Avocados are similar in fat composition like olives. It is rich (over half of the total fat) in a fatty acid called oleic acid.  Oleic acid helps our digestive tract form transport molecules for fat that can increase our absorption of fat-soluble nutrients like carotenoids.

Good for heart: Vitamin B6 and folic acid present in avocados helps in regulating homocysteine levels. High homocysteine level in body is a risk factor for heart diseases. Avocado also contains vitamin E, Glutathione and monounsaturated fat which help in maintaining a healthy heart.

Weight gain: Because of its high calorie content due to healthy fats, avocados are a must for people wanted to gain weight. They provide a concentrated source of calories along with essentials nutrients.

Controls blood pressure: The high potassium content of avocados helps in regulating the blood pressure.

Anti-cancer properties: The oleic acid content of the avocados has been shown to prevent breast cancer in some studies.

Avocados can be very healthy ingredients of the dishes especially at this time of the year. They can be utilised in salads, dips, sandwiches, pastas, soups and shakes.

http://www.dietmantra.in

YOGHURT………. a dairy wonder

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YOGHURT……….a dairy wonder

Yoghurt is a thick pudding-like food, made by the natural bacterial fermentation of milk.  As with all dairy products it naturally contains many nutrients essential to growth, development and maintenance of the human body.

Yogurt can be given to children as part of a weaning diet, included in packed lunches, used in the cooking of sweet and savoury dishes or just as a quick nutritious snack.

Yogurt has been associated with many health benefits and provides an important and popular addition to the diet. Yogurt is a valuable health food for both infants and elderly persons. For children, it is a balanced source of protein, fats, carbohydrates, and minerals in a texture that kids love. For senior citizens, who usually have more sensitive colons or whose intestines have run out of lactase, yogurt is also a valuable food.

Health benefits of Yoghurt

  • Good source of high quality protein: Since milk is the source of yogurt, it becomes a source of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
  • Gut friendly food:  There have been some evidences that yoghurt with active culture may help certain gastrointestinal conditions like diarrhoea, constipation, constipation, inflammatory bowl diseases.
  • May help prevent osteoporosis: Yogurt is rich in calcium, probiotics, and Vitamin D – all nutrients that are essential to maintaining bone health. Vitamin D helps your body absorb calcium. It protects against osteoporosis by helping to create new bone cells. One should check the labels of a yogurt product and buy the brand that provides the most vitamin D.
  • Beneficial effect in lowering blood pressure: A new study has suggested that adding low calorie yogurt to your diet may help lower your risk of high blood pressure. A healthy diet including low-fat yogurt, paired with physical activity, can help prevent chronic diseases such as hypertension and manage the health.
  • Helps in building immunity: The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream thus boosting the immunity.
  • Yogurt can lower cholesterol: There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.
  • Yoghurt in weight loss: Yogurt’s unique nutritional profile may have the power to help you burn fat, protect your metabolism and maintain your muscle strength when eaten as part of a healthy diet. Non fat yogurt can also help you cut calories when you use it to replace higher-calorie foods.

How to eat it: One can eat yogurt plain, add it to a smoothie or mix it in with oats and nuts. It can also be used a salad dressings, in the preparation of cookies, ice cream, breads, tarts etc.

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Warm up your Day with Green Tea…………

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Tea is the most important part of the routine of Indian people. We all wake with a hot cup of tea and relish it with the latest news in the newspaper. Since it is such an important beverage of our daily lives, why not reap its benefits by changing its form a little. Let’s plan to start the day with green tea.

Green tea is made from the leaves of Camellia sinensis that have undergone minimal oxidation during processing. Green tea has become the raw material for extracts which are used in various beverages, health foods, dietary supplements, and cosmetic items. Over the last few decades green tea has been subjected to many scientific and medical studies to determine the extent of its long-purported health benefits, with some evidence suggesting that regular green tea drinkers may have a lower risk of developing heart disease and certain types of cancer. The mean content of flavonoids in a cup of green tea is higher than that in the same volume of other food and drink items that are traditionally considered of health contributing nature, including fresh fruits, vegetable juices or wine. Flavonoids are a group of phytochemicals in most plant products that are responsible for such health effects as anti-oxidative and anticarcinogenic functions.

Health and nutritional benefits:

Green tea and cancer: Doctors have speculated for years on the possible benefits from drinking green tea but recent studies support the consumption of Green tea with reduced risk of certain type of cancers specially breast, prostate and skin cancer. The antioxidant in green tea is 100 times more effective than vitamin C and 24 times better than vitamin E. This helps your body at protecting cells from damage believed to be linked to cancer.

 Green tea aids in weight loss: Green tea is a very healthy drink option for weight watchers. Green tea burns fat and boosts your metabolic rate naturally. A recent U.S. study of overweight men found that, with no other changes to their diet or exercise regimes, drinking green tea three times a day burned up 200 extra calories a day. The green tea drinkers also found that their energy levels were greatly increased.

Green tea help protect against diabetes: When starch is consumed, it requires the enzyme amylase to break it down into simple sugars that can be absorbed in the bloodstream. Green tea polyphenols inhibit amylase, and so can help lower blood sugar levels. High blood levels of glucose and insulin predispose people to diabetes.

Green tea help prevent arthritis: A recent study found that antioxidants in green tea may prevent or reduce the severity of symptoms of rheumatoid arthritis. Antioxidants in the tea inhibit the Cox-2 gene that triggers inflammation, working in much the same way as anti-inflammatory drugs.

Green tea and Anti-aging: The antioxidant polyphenols present in green tea help fight against free radicals. What this means it helps you fight against aging and promotes longevity.

Green tea and bones: The very key to this is high fluoride content found in green tea. It helps keep your bones strong. If you drink green tea every day, this will help you preserve your bone density.

Green tea and cholesterol: Green tea can help lower cholesterol level. It also improves the ratio of good cholesterol to bad cholesterol, by reducing bad cholesterol level. But one should know that If you are looking to lower your cholesterol, you should drink green tea in combination with avoiding high cholesterol foods and also, adopting some form of daily exercise.

Green tea and high blood pressure: Green tea is a natural high blood pressure remedy. It can assist you with high blood pressure because it keeps the arteries from narrowing by repressing ACE, or angiotensin converting enzyme.

Green tea and immunity: Polyphenols and flavonoids found in green tea help boost your immune system, making your health stronger in fighting against infections.

Green tea and cold and flu: Green tea prevents you from getting a cold or flu. Vitamin C in green tea helps you treat the flu and the common cold.

One can have upto 3-4 cups of green tea per day to reap its health benefits. Allergic individuals should consult their Dietitian or Doctor before taking green tea.

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