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Dietetics NewsNutrition News

De-cluttering your metabolism

by Pragati Singh
written by Pragati Singh

Decluttering your diet is a method of cleaning out your diet and meal plans. It’s all about eating healthy. Eating “clean” entails attempting to consume food as nature provides it. It is the concept of removing all extra ingredients and food items from the diet in order to keep it as healthy and clean as possible.

Eliminating all fictitious and unwanted ingredients from the diet is a very simple way of decluttering the diet. When done correctly, this actually works quite well in benefiting the body and making it stronger and leaner.

The following are some suggestions for cleaning up your diet and decluttering it in order to reap the most health benefits:

  • Begin your day with essential health superfoods such as chia seeds, almonds, pumpkin seeds, walnuts, and flax seeds. You may choose one such food per day. Begin your day with a glass of lukewarm water, followed by your choice of healthy superfoods from the list above. Remember to keep it clean and avoid combining too many other ingredients with these foods. Keep it clean to reap the most health benefits.
  • Protein-rich foods should be included in your diet. A human must consume the same amount of protein in grammes as he does in kilogrammes. Consider healthy proteins such as legumes, pulses, lentils, paneer, tofu, lean meats, and seafood. Remember to thoroughly cook these proteins.
  • Include plenty of fibre. A high fibre diet will help to support your high protein diet. A person must be prepared to support their meal plans in a well-balanced manner. Fiber-rich foods such as leafy greens, vegetables and fruits, whole grains, and whole legumes are essential for meeting your body’s needs.
  • For a healthy, clean diet, healthy cooking oils such as olive oil, avocado oil, and coconut oil should be used. Essential fatty acid-rich foods must be included in the diet. To increase your healthy fat content, include fresh avocados, coconuts, flax seeds, and other foods in your diet.
  • Drink plenty of plain, room-temperature water throughout the day to stay hydrated.
  • Incorporate homemade or natural probiotic foods into your diet, such as curd, yoghurt, fermented beans, fermented vegetables, kombucha, kanji, and so on.

Keep in mind that decluttering your meal plans is all about eating clean. And clean eating is all about eating in the way that nature intended.

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DermatologyDietetics NewsUncategorized

Superfood and Hair Health

by Pragati Singh
written by Pragati Singh

Holistic hair health needs nutrients both within and outside the hair. Hair gives us confidence, and because a good hair day can always set the tone for the day, fitness professionals prescribe these superfoods to not only achieve strong and healthy hair, but also boost hair development.

While most of us adhere to the age-old prescription of oiling our hair to assist in boosting hair growth, it is crucial to realise that a high protein diet and increasing the consumption of vitamins such as biotin, folate, sulphur, zinc, Vitamin A, Vitamin D, and Vitamin B12 help to minimise hair fall. Because our luscious mane gives us confidence and a good hair day can always set our mood for the day, we enlisted the help of a few fitness experts to sort out our hair troubles and propose some superfoods to not only obtain strong and healthy hair but also encourage hair development.

Dr Akshay Batra, Managing Director at Dr Batra’s Healthcare, told HT Lifestyle, “I would recommend consuming iron-rich foods to improve iron storage and ferritin levels.” Green leafy vegetables, cocoa powder, dark chocolate, oatmeal, cereals, wheat germ, beans, tofu, nuts, pumpkin and squash seeds, liver, and mollusks are just a few examples. Those who can eat eggs should do so as often as possible because eggs are high in protein and biotin, two nutrients that promote hair growth.

Clelia Cecilia Angelon, Founder and CEO of Surya Brasil, suggested that fruits and vegetables rich in anti-oxidant properties must be consumed for the nourishment of hair and scalp from within. There is also a need to drink as much water as possible and avoid overexposure to the sun. “

Aarti Gill, Co-Founder of OZiva, advised, “Your diet should contain generous amounts of green leafy vegetables like spinach, which are a rich source of iron and folate required for strong hair.” Other foods, such as berries, beans, and sweet potatoes, contain essential nutrients that can help improve hair health.

“You can consider adding superfoods and green supplements to your daily dose of hair vitamins and minerals,” she adds. Biotin, or Vitamin B7, is another important component to include in your daily diet because it reduces hair fall and promotes stronger hair. Make the switch to clean, plant-based hair care products that will nourish your scalp and hair. “

Aside from these, reducing stress, avoiding heat styling or using too many hair products, and taking dermatologist-prescribed medications all help to reduce hair damage.

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Dietetics News

Adding Muskmelon in your diet for these remarkable benefits, from arthritis to UTI

by Vaishali Sharma
written by Vaishali Sharma

Add muskmelon to your diet for these remarkable benefits, from arthritis to UTI.

Summer is also associated with juicy, refreshing, and nutrient-dense fruits with a high water content. Kharbooza, also known as muskmelon, is one of the most anticipated fruits of the season due to its unrivalled flavour and aroma. The wonderful aroma of the muskmelon, which originated in Iran, gave it its name. (Also see: 6 fantastic reasons to eat watermelon this summer.)
Muskmelon is high in potassium, vitamins, and minerals, and is beneficial to kidney, blood pressure, and eye health. It’s also a good snack for diabetics because it has a low glycemic load and keeps blood sugar levels in line.

People who suffer from constipation during the summer might benefit from muskmelon since it is high in dietary fibre and helps to relieve bowel motions. Muskmelon, which is high in vitamin C and anti-oxidants, may be relied upon to boost natural immunity and protect against heart disease and cancer.

In a recent Instagram post, Ayurveda specialist Dr Dixa Bhavsar encouraged her followers to consume this “desi delicacy” throughout the summer and discussed its many advantages.
“It is beneficial for UTI (urinary tract infection), toxin flushing, and RA (rheumatoid arthritis) and gout. It also benefits the skin, keeps you hydrated in the heat, reduces constipation, and aids in the treatment of menorrhagia and other bleeding diseases. For those who suffer from heat exhaustion, this is the best option “According to the expert.

Dr. Bhavsar goes on to suggest that the fruit balances the pitta and vata doshas, and that even diabetics may consume it in moderation while it’s in season.

How to add muskmelon to your diet

Muskmelon juice: Remove seeds of the fruit and cut it into cubes. Blend two cups of muskmelon and strain to obtain juice. It is an excellent source of nutrition for babies over 6 months.

Muskmelon milkshake: Chop muskmelon into cubes, add milk, cream and some crushed ice to make muskmelon milkshake.

Muskmelon kheer: If you are looking for healthy dessert options in summer, your search ends with muskmelon kheer. Cook muskmelon cubes along with milk, sugar and dry fruits.

 

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healthy diet
Dietetics News

Breaking the habit for healthy eating; 5 signs that are normalised

by Pragati Singh
written by Pragati Singh

New Delhi, India: Eating disorders are mental health problems that have an impact on a person’s eating habits. Because these are psychological concerns, diagnosis is sometimes delayed until it is too late. Early detection of eating disorder signs and symptoms, on the other hand, can significantly lower the risk of prognosis and promote quick treatment. Unfortunately, some eating habits, no matter how harmful they are, have been normalised in a culture that has placed the mental health of many people at risk. It’s also exacerbated the problem of eating disorders.

Signs of disordered eating

Exercising at the expense of mental health: It is essential to exercise in order to maintain both mental and physical health. Even the healthiest things, however, can do harm to the body if they are not done correctly. Exercising too much, exercising when weary, and so on can be harmful to one’s mental health and should be avoided. It is also a symptom of an eating disorder and is used to lose weight quickly.

Forced fasting: Fasting is never a good strategy to reduce weight. The habit of eating ‘less’ has become commonplace, and it is now utilised as a means of losing weight. However, by denying the body of critical nutrients, this can lead to disordered eating and cause more harm than benefit.

Calorie memorization: Have you heard of the calorie game? It’s a popular yet troublesome game in which you have to list meals and predict their calorie amount. Counting calories is typically employed by people to avoid eating high-calorie items, therefore remembering calories might be an indication of an eating disorder.

Getting rid of certain food types from your diet: To operate effectively, your body need a variety of nutrients. Fats and carbohydrates, contrary to common perception, are equally as vital as protein and vitamins and should not be excluded from the diet. Food avoidance is an indication of disordered eating and should not be encouraged.

Sudden and evident changes in physical health: Sudden and visible changes in an individual’s physical health might be a symptom of health concerns. A physical examination can typically rule out the possibility of these consequences, but a psychological assessment is just as important as any changes that may occur as a result of an eating disorder. Acute weight loss, hair thinning, decreased skin condition, and other physical problems may occur.

 

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Dietetics NewsNutrition News

“Superseeds” Healthy Benefits

by Pragati Singh
written by Pragati Singh

Chia seeds (Salvia hispanica) have become increasingly popular in Western diets in recent years.

The tiny, nutrient-dense “superseeds” have become a household staple in many health-conscious households. Chia seeds are simple to incorporate into your diet due to their small size, mild flavour, and versatility.

Chia Seeds’ Nutritional Advantages

According to the American Society for Nutrition, chia seeds provide insoluble fiber which helps keep you fuller longer and bulks up stool to prevent constipation. They also deliver healthy fats, protein, and cell-protecting antioxidants. Chia seeds are a good source of minerals, such as:

  • calcium
  • iron
  • zinc
  • copper
  • manganese
  • niacin
  • magnesium

Chia seeds may help control blood sugar. A randomized controlled trial published in Diabetes Caredetermined that adding chia seeds to normal type 2 diabetes treatments improves cardiovascular disease risk and helps maintain good glucose and lipid control.

No negative side effects were reported.

According to Dr. Andrew Weil on his website, chia seeds have more omega-3 fatty acids than flaxseeds. Omega-3 fatty acids may reduce your risk of coronary artery disease and improve cholesterol levels. Unlike flaxseeds, chia seeds are rich in antioxidants and have a longer shelf life.

Ways to Eat Chia Seeds

Chia seeds have a mild taste and take on the flavor of whatever food or beverage they are added to. When added to liquid, they plump up several times their size and form a gelatinous coating which is easy to swallow and digest.

You may add chia seeds straight to products that have liquid, like juice or yogurt. Eating with Purpose suggests making chia gel. You can make chia gel by stirring 1/3 cup of chia seeds into 2 cups warm water and letting the mixture thicken. The longer the gel sits, the thicker it gets. Chia seeds may also be ground.

There is no need to shy away from eating chia seeds because you’ve never prepared them. It’s easy to harness their health benefits throughout the day.

1. Smoothies

A popular way to use chia seeds is in smoothies. A tablespoon or less of fresh seeds or chia gel is all you need to add texture and nutrients to your fruit and veggie smoothies.

This decadent chocolate almond chia seed smoothie is surprisingly healthy. Almonds give it a punch of protein and medjool dates and banana add a healthy dose of potassium. Try using dark cocoa powder for added richness.

2. Salad Dressings

Chia seeds blend well with salad dressing ingredients such as olive oil, vinegars, honey, and lemon juice. Add about a tablespoon of seeds to most any salad dressing recipe. The more seeds you add, the thicker the dressing.

Avoid the artificial ingredients and monosodium glutamate (MSG) found in many salad dressings by making this chia seed vinaigrette. It combines chia seeds with honey, Dijon mustard, and apple cider vinegar.

3. Pudding

You may find chia pudding on the menu at organic cafes and health food stores, but it’s simple to make your own versions at home. Chia pudding is similar in consistency to tapioca. It’s simple enough to make for breakfast yet elegant enough to serve for dessert at your next dinner party.

All you need to make vanilla bean chia pudding is almond milk, chia seeds, and vanilla beans. Top this versatile dish with a dash of cinnamon, chocolate shavings, lemon zest, or a drizzle of maple syrup. You may also layer the pudding with fresh fruit to create a tasty parfait.

4. Baked Goods

If you’re not a fan of chia seeds’ gelatin-like texture, try adding them to baked goods. Chia gel helps keep baked goods moist and may be used in place of eggs or as a thickener. You may also top muffins or quick breads with chia seeds before baking. Substitute one whole egg in a recipe for 1 tablespoon of chia seeds mixed with 3 tablespoons of water.

Banana chia breakfast muffins are made with oat flour, Greek yogurt, chia seeds, maple syrup, bananas, and dates. Try them for a portable breakfast or after-school snack for your kids.

Chia seeds give homemade granola, energy, or protein bars a fiber boost. Try making chia seed energy bars made from dates, coconut oil, chia seeds, vanilla, and any add-ins you choose such as dark chocolate, coconut, and dried fruit.

6. Chia Drinks

Expensive chia drinks are all the rage in health food stores and juice bars. Save money and make your own by adding 2 to 3 tablespoons chia seeds to 2 cups water or coconut water and 1 cup fruit juice or pureed fresh fruit. Let the mixture sit until thickened, and stir before drinking.

Chia fresca, also known as “Mexican lemonade,” is a refreshing way to use chia seeds. This natural energy drink is made of water or coconut water, lemon or lime juice, chia seeds, and sweetener. For extra flavor, add a few sprigs of mint.

7. Popsicles

If you’re looking for a way to sneak nutrients to picky eaters, add chia seeds to homemade popsicles. Most store-bought popsicles are loaded with sugar, artificial colors, and artificial flavorings, so creating your own is a healthier choice.

Grab your ice pop molds and make blueberry chia popsicles from almond milk, chia seeds, avocado, and frozen blueberries. Your kids will never guess they are eating healthy!

If you’re looking for a way to sneak nutrients to picky eaters, add chia seeds to homemade popsicles. Most store-bought popsicles are loaded with sugar, artificial colors, and artificial flavorings, so creating your own is a healthier choice.

Grab your ice pop molds and make blueberry chia popsicles from almond milk, chia seeds, avocado, and frozen blueberries. Your kids will never guess they are eating healthy!

8. Breadcrumbs

Chia seeds make a great low-carb substitute in recipes that use breadcrumbs as a binder. You will typically need to use less chia than breadcrumbs. For most recipes, 1 to 2 tablespoons is all it takes.

This healthy, grain-free meatloaf recipe features ground beef (or ground turkey or ground chicken), chia seeds, onions, Worcestershire, and chopped veggies.

9. Jam

Chia seeds and jam may seem like an odd combination, but the seeds serve as a natural gel thickener. Chia seed jam is thinner than traditional jam, but easy to spread on toast and muffins, or drizzle over yogurt, hot cereal, and ice cream.

To make a simple chia seed jam, add 2 tablespoons chia seeds to about 2 cups of mashed fresh fruit. Add sweetener like honey or agave as desired, and let the mixture sit for at least 10 minutes. As the mixture sits, it will take on a jam-like consistency.

For a thicker jam, cook the mashed fruit and sweetener over low to medium heat for about five minutes before adding the chia seeds. This strawberry chia jam recipe contains only strawberries, chia seeds, water, and natural sweetener.

 

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Nutrition News

Overnutrition is not health-giving

by Pragati Singh
written by Pragati Singh

Diets high in energy, fat, and sugar exacerbate noncommunicable diseases, resulting in life-long misery and intergenerational consequences.

The media’s persistent shaming of India’s undernutrition profile has diverted policymakers’ attention away from the invisible threat of overnutrition, which has now reached epidemic proportions.

While hunger and undernutrition are unavoidable in marginalised and poor populations, the rapid rise of obesity and overnutrition-related Non-Communicable Diseases (NCDs) such as diabetes, hypertension, heart disease, and stroke is also a reality.

In 2016, these NCDs were responsible for 55 per cent of the total disability adjusted life years and the major risk-factors (high blood pressure, high blood sugar, high cholesterol, and overweight) contributed to a quarter of the NCD burden.

Alarmingly, the recent Comprehensive National Nutrition Survey documented “metabolic obesity” in at least half of the children aged 5-19 years, including those who were thin or short, conventionally labelled ‘undernourished’.

This simultaneous burden of malnutrition needs immediate redressal in a judicious and evidence-based manner, ensuring that interventions for undernutrition do not escalate overnutrition.

There is a deep-rooted socio-cultural belief that higher caloric intakes through hyperpalatable, high energy-density, high fat and high sugar diets will ameliorate undernutrition, particularly in children and adolescents. However, recent evidence unequivocally demonstrates that such diets fuel escalation of non-communicable diseases, which could result in a life-time of misery and intergenerational consequences.

Characterization of foods as high fat, sugar or salt (HFSS) is based on the World Health Organization’s population nutrient intake goals to prevent obesity and related NCDs. Foods are labelled as HFSS, if the energy contributions or the content of these nutrients exceeds the total energy available from those foodstuffs, as follows: 30 per cent for fat or 10 per cent for saturated fat, 10 per cent for free sugars, and 1 mg sodium per 1 kcal for salt.

Without prominent and easy to understand labelling, it is an arduous task to identify a HFSS, particularly for semi-literate and illiterate consumers. Global and Indian evidence demonstrates the deleterious effects of sustained consumption of HFSS diets. There is a significant association of higher consumption of such foods with all-cause mortality and several diseases. These include overall cardiovascular diseases, coronary heart diseases, cerebrovascular diseases, hypertension, metabolic syndrome, overweight and obesity, depression, irritable bowel syndrome, overall cancer, postmenopausal breast cancer, gestational obesity, adolescent asthma and wheezing, and frailty. Excess salt intake is more specifically related to hypertension.

A fascinating experiment conducted at the National Institute of Health, USA, compared effects of unprocessed and ultra-processed meals matched for presented calories, energy density, macronutrients, sugar, sodium, and fiber. Subjects were instructed to consume as much or as little as desired. Within a short span of two weeks, energy intake was greater with hyperpalatable ultra-processed diet with increased consumption of carbohydrate and fat, but not protein. This led to an average weight gain of 0.9 kg.

Similar evidence of unfavorable metabolic perturbations, hypertension, mental health issues and sleep disturbances has accumulated for children and adolescents. Disturbingly, HFSS foods are now being increasingly introduced in infancy in the garb of “health foods” and “healthy complementary diets”.

Infancy is an impressionable age, when future tastes are developed and fats, sugars and oils are somewhat addictive. Thus, it is crucial for the right dietary practices to be inculcated from the very beginning.

There is no escaping the conclusion that the consumption of HFSS foods has to be drastically reduced to improve the health and human capital of the nation. Importantly, this has to start prior to conception and with greater emphasis on impressionable infants, children and adolescents. Fortunately, India is still in an expanding phase of marketing of such products and is some distance away from the peak and we have the collective experience of developed countries to guide us.

Obviously, the multi-national food-industry will resist these attempts on all fronts. Health education alone is unlikely to successful, particularly because such foods are tasty, addictive, cheap and convenient, but extort a heavy price on health. Strict laws regulating the sale and advertisement of such foods are immediately required. The time to act for maximal benefit, is therefore, now; else we may repent for generation(s), with only ourselves to blame.

 

 

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Experts speakNutrition News

Why Food Waste May Be One of The Most Pressing Climate Concerns

by Dr Meena Mahajan
written by Dr Meena Mahajan

By Dr Meena Mahajan, Spiritual Life Coach & Founder- Siddhi

Our challenge today should not be to grow more food but to feed more people while taking care that what we already produce does not get wasted. From delivering leftovers to those in need to freezing food and shopping smarter, there are plenty of actions we can take as consumers to make a big change. As per reports, an estimated one-third of all food produced in the world goes to waste. As per a Food and Agriculture Organisation (FAO) of the United Nations report, an estimated 1.3 billion tons of food including fruits, vegetables, meat and dairy get lost or spoiled during distribution or thrown away at restaurants, schools or social events. Surprisingly, this could be calories to feed every undernourished or starved person on the planet. However, food waste today is not just a humanitarian concern but an environmental one too.

Wasted food produces greenhouse gases responsible for global warming

Did you know that the food that goes to the landfill and rots produces methane — a greenhouse gas even more potent than carbon dioxide? When we waste food, we not only deprive a starving human of a meal but also waste all the energy, labour and water it takes to grow, harvest, transport and package it. Apart from the US, India is also one of the countries where a lot of food is wasted in lavish weddings or festivals. This is an alarming concern for a country whose population continues to rise and problems of malnutrition of undernourishment still persist. According to a 2011 FAO assessment, global food losses and waste also means a missed opportunity for the economy and food security, apart from the wastage of all natural resources used for growing food.

According to a UN report, the household food wasted in India was estimated to be about 68.7 million tonnes a year, while an estimated 931 million tonnes of food were wasted globally in 2019, enough to circle the Earth seven times.

Carbon footprint of global food wastage

A report published in the World Wide Fund for Nature (WWF) saysthat about 6%-8% of all greenhouse gas emissions due to human activity could be reduced if we stop wasting food. Despite meat being a relatively low contributor to global food wastage in terms of volumes (less than 5% of total food wastage) it has a significant impact on climate change, contributing to over 20% of the carbon footprint of total food waste. Meat consumption is responsible for releasing greenhouse gases such as methane, CO2, and nitrous oxide. These gases contribute to climate change, such as global warming. Meat and dairy accounts for around 14.5% of global greenhouse gas emissions, according to the UN’s Food and Agricultural Organization (FAO).This is the reason why the US and China contribute to greenhouse gas emissions due to high consumption of non-vegetarian food.

What can be done at personal level to avoid food waste

First of all, avoid buying too much, always make a shopping list. Plan ahead and buy only what you need. Store the food correctly and use your freezer to avoid food wastage. Be creative with leftovers; there are plenty of recipes to make sumptuous meals using leftover food. Rather than throwing away too ripe fruits and vegetables, you can blend bake or boil them to make sweet smoothies, bread, jams, soups and sauces. They will still taste good!

What the world can do to reduce food wastage

Thankfully, many NGOs and non-profit organisations engaged in humanitarian work are working to achieve zero hunger through zero food wastage, that is in line with the United Nations’ Sustainable Development Goals (SDGs). Apart from that, simple concepts like avoiding overeating can reduce food wastage. There has to be a call for action for reducing food wastage and philanthropic organisations can use their resources in the right direction through awareness campaigns, making best use of social media to achieve the goal of zero hunger.

 

 

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Nutrition News

This Science-Backed Diet Could Help You Improve Your Health

by Pragati Singh
written by Pragati Singh

What the DASH diet lacks in social media buzz, it more than makes up for with a scientifically backed eating plan.

Sure, you’ve probably heard a lot about the benefits of eating “paleo,” and your social media feeds may be flooded with the latest diet trend, but have you heard of the DASH diet? Continue reading to learn the fundamentals.

What does DASH stand for?

DASH stands for Dietary Approaches to Stop Hypertension and is based on a study of the same name from the National Heart, Lung and Blood Institute (NHLBI).

What can you eat on the DASH diet?

Sometimes called the Americanized version of the Mediterranean diet, the DASH diet recommends the following daily servings for a person eating 2,000 calories a day:

  • 6 to 8 servings of whole grains
  • Up to 6 ounces of lean meats, poultry and fish
  • 4 to 5 servings of vegetables
  • 4 to 5 servings of fruit
  • 2 to 3 servings of low-fat or nonfat dairy foods
  • 2 to 3 servings of fats and oils

The diet also includes:

  • 4 to 5 servings of nuts, seeds and legumes per week
  • Up to 5 servings of sweets and added sugars per week

What are the benefits of the DASH diet?

Numerous large and well-regarded studies have shown that the DASH diet is effective in lowering blood pressure and cholesterol levels; hypertension and high cholesterol are two risk factors for heart disease.

  • The NHLBI DASH trial, which is the basis of the diet, found that out of 459 people, those who followed the DASH diet or simply added more fruits and vegetables to their regular diet lowered their blood pressure more than people who followed a typical American diet. Follow-up studies found that those on the DASH diet also lowered their low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol.
  • The NHLBI-funded DASH-Sodium Trial included 412 people who followed a typical American diet or the DASH diet and consumed either 3,300 mg, 2,300 mg or 1,500 mg of sodium daily. The study found that people who consumed less sodium had lower blood pressure at 30 days; people who followed the DASH diet and had lower sodium intakes had the lowest blood pressure of all the groups.

The DASH diet is relatively easy to follow, as it doesn’t eliminate entire food groups or require calorie counting or any special foods that you can’t readily find at your regular grocery store.

Will I lose weight on the DASH Diet?

If you’ve been eating chips, fries, burgers, ice cream and other high-calorie foods, you’ll certainly benefit from the DASH diet’s emphasis on high-fiber, more nutrient-dense, lower-calorie foods. While much of the existing research on the DASH diet has focused on cardiovascular health, some studies also suggest that it promotes weight loss. As the NHLBI notes, exercise is an important component for those who want to lose weight on the diet.

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Nutrition News

Coconut water: boon or myth!

by Pragati Singh
written by Pragati Singh

Low calories, naturally without fat and cholesterol, more potassium than four bananas, and hydration are just a few of the many health advantages that America has attributed to its latest craze: cocoa water. The demand is springing up, promoted by famous people and athletes and promises to hydrate the body, and to help with a whole range of conditions, from hawkers to cancer and kidneystones, known as the ‘Mother Nature’ Sports Drink.’

In green coconuts coconut water is made out of clear liquid. The milk that is made from water or flesh inside a mature cocoonut should not be confused with cocoa milk. Water is more than 95% of the cocoa water.

Despite its recent popular explosion, the world’s tropical regions consume cocoa water for centuries. Coconut water supposedly helps digestion, urination and even the production of semen in traditional Ayurvedic medicine. It was traditionally used to treat dehydration and presented in all tropics as ceremonial gifts. Although this may not be a miracle cure, it has many health advantages.

Coconut water is known to sweep the nation for its concentrations of electrolytes, vitamins and minerals. You can buy tropical drink almost everywhere from yoga studios to selling machines.

1. Natural sports drink

Coconut water’s natural electrolytes make it a solid match for traditional sports drinks like Gatorade. Made without added sugar, food coloring, or artificial sweeteners, many people reach for coconut water as a more natural performance drink.

Studies have shown that coconut water can perform just as well as a traditional sport’s drink to keep you hydrated and help replenish fluids after a run. However, coconut water has less sodium, the main electrolyte you lose with sweat, than most sport’s drinks. It also has fewer carbohydrates than many drinks meant for endurance performance. This means it might not give you enough energy for a long bout of exercise (greater than 90 minutes), but it will help you rehydrate afterward.

While coconut water doesn’t help you rehydrate any better than water or traditional sports drinks after exercise, a study found that it was easier to drink enough without causing nausea or an upset stomach. The researchers also recommend avoiding coconut water with added sugars because they prevent proper hydration and add unnecessary calories.

2. Low in calories

With only 45 caloriesTrusted Source in a cup, coconut water is a great substitute for higher calorie drinks like sodas or juice, according to the Academy of Nutrition and Dietetics. Coconut water has less sugar and carbohydrates than most juices. It also has more minerals and electrolytes like sodium and potassium. However, for casual sipping, it still can’t compete with zero calorie water.

3. Potassium

Coconut water has more than 10 times the amount of potassium of most sports drinks. An 8-ounce glass of coconut water is packed with as much potassium as a banana. Most Americans fall short of the daily recommendation for potassium. At 405 mg per cup, the potassium in coconut water can help you ward off cramps.

Potassium helps keep fluid and electrolyte balance in the body, especially during exercise. Because there is more potassium than sodium in coconut water, the potassium may help balance out sodium’s effect on blood pressure and possibly even help lower it.

4. Calcium and magnesium

Calcium is vital for more than just strong bones and teeth. It helps muscles contract and work properly. As you exercise, your muscles pull on your bones and break them down slightly. As your body recovers, your bones use calcium to get stronger and repair.

Magnesium helps to move calcium and potassium into muscles to aid in contraction and relaxation. It also helps with energy production and supports organ function. A hard workout can leave you depleted in magnesium and prone to cramps, restless muscles, and spasms.

While coconut water contains more calcium and magnesium than other sports drinks or fruit juices, it is not a concentrated source of either mineral. Coconut water contains less than 5 percent of your recommended amount of both calcium and magnesium.

5. Antioxidants

In addition to all of its hydrating benefits, coconut water contains antioxidants that help to neutralize oxidative stress and free radicals created by exercise. Look for fresh coconut water to get the highest levels of antioxidants. Processed and heat pasteurized coconut water has fewer antioxidants, according to a recent study.

6. Amino acids

Amino acids are essential for repairing tissues and are the building blocks of protein. Coconut water contains more alanine, arginine, cysteine, and serine than cow’s milk. It’s a major source of arginine, an amino acid that helps your body respond to stress (like the stress caused by a difficult workout). Arginine may also help keep the heart healthy.

7. Cytokinins

The hormones that help plants grow, also known as cytokinins, are also found in coconut water. These compounds are believed to have antiaging and cancer-fighting properties. However, to date no major studies have shown that coconut water wards off cancer.

The takeaway

The bottom line is that coconut water can be a great way to rehydrate after a hard, sweaty workout. Swap coconut water for a traditional sports drink and skip the added sugar, dyes, and other synthetic ingredients.

If you are trying to lose weight, it might be best to opt for water instead. The Academy of Nutrition and Dietetics also recommends choosing water if you haven’t sweat excessively, since coconut water does not rehydrate you any better than water does and it comes with extra calories and sugar.

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Nutrition News

Black Sesame seeds: advantages and more

by Pragati Singh
written by Pragati Singh

Black sesame seeds are tiny, flax seeds with oily flavours, which are grown over thousands of years on the fruit pods of the Sesamum Indium plant. Sesame seeds are produced in a range of colours, including black, brown, tan, grey, gold and white. Black sesame seeds are mostly manufactured in Asia, but are gaining worldwide prominence fast. The fact that black sesame seeds are healthier for your health could result in this increase in popularity, but you might ask if this assertion is right. This paper describes the nutritional content of black sesame seeds and how these seeds might contribute to good health.

Black sesame seed nutrition

Black sesame seeds are rich in a number of nutrients. Just 2 tablespoons (14 grams) of black sesame seeds contain:

  • Calories: 100
  • Protein: 3 grams
  • Fat: 9 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Calcium: 18% of the Daily Value (DV)
  • Magnesium: 16% of the DV
  • Phosphorus: 11% of the DV
  • Copper: 83% of the DV
  • Manganese: 22% of the DV
  • Iron: 15% of the DV
  • Zinc: 9% of the DV
  • Saturated Fat: 1 gram
  • Monounsaturated Fat: 3 grams
  • Polyunsaturated Fat: 4 grams

Black sesame seeds are a significant source of macrominerals and trace minerals in particular. Your body needs just modest amounts of trace minerals whereas vast quantities of macrominerals are necessary.

Increased consumption of macrominerals such as calcium and magnesium is linked to enhanced risk factors for heart disease, especially high blood pressure.

Some of the trace elements in black sesame seeds – iron, copper and manganese in particular – are vital for controlling your metabolism, your cell operation, and your immune system, and the flow of oxygen throughout your body.

Because more than half of a sesame seed is composed of oil, sesame seeds are also a good source of healthy monounsaturated and polyunsaturated fats.

The most recent scientific evidence suggests that replacing foods high in saturated fats with foods high in unsaturated fats may lower your risk of heart disease.

Health benefits of sesame seeds

Black sesame seeds are rich in nutrients that support optimal health, and regularly eating them may have specific benefits.

One reason why black sesame seeds could be so beneficial to health is due to the seeds’ effects on oxidative stress, particularly for people who are living with a chronic disease.

In one 8-week mouse study, consuming 0.45–0.9 mL of a black sesame seed extract per pound (1–2 mL per kg) of body weight daily improved insulin resistance, treated oxidative stress in the liver, and appeared to protect against obesity.

Furthermore, some human research has shown that black sesame seeds may help reduce oxidative stress.

A study in 30 people found that taking 2.5 grams of black sesame seed capsules per day for 4 weeks significantly decreased levels of malondialdehyde (MDA), one of the most commonly used biomarkers of oxidative stress.

Yet, human research is limited at this time, and more studies are needed.

Furthermore, because some studies used concentrated sesame seed extract, the results may not be the same for whole black sesame seeds. Thus, more randomized controlled studies in humans are needed.

Rich in antioxidants

Antioxidants are substances that play an important role in preventing or slowing different types of cell damage in your body. One type of cellular damage that antioxidants are believed to protect against is oxidative stress. Long-term oxidative stress may contribute to the development of many chronic conditions, including diabetes, heart disease, and cancer.

Some foods are better sources of antioxidants than others. Fruits, vegetables, nuts, and whole grains are some of the best sources. All sesame seeds contain antioxidants and healthy plant chemicals, but black sesame seeds appear to be a particularly rich source. It also appears that sprouted black sesame seeds could have even higher amounts of some antioxidants than seeds that have not yet sprouted.

May improve blood pressure

A small study in 30 adults found that taking a capsule containing 2.5 grams of black sesame seed meal daily for 4 weeks significantly decreased systolic blood pressure (the top number of a reading), while a placebo group did not experience changes.

Moreover, a systematic review of research on sesame seeds’ effects on blood pressure found that five out of seven clinical studies observed significant improvements in blood pressure.

Still, the researchers noted that studies with stronger methodology were needed to confirm these initial findings.

May have anticancer properties

Over the past few years, sesame seeds have been investigated for their anticancer properties.

Two of the compounds in black sesame seeds — sesamol and sesamin — are believed to contribute to their anticancer properties.

Sesamol has demonstrated its anticancer properties in multiple animal and test-tube studies.

These studies have observed the compound’s ability to combat oxidative stress and regulate various stages of cell lifecycle and signaling pathways — each of which plays a role in the development of cancer.

Sesamin plays a similar role in cancer prevention. The compound also appears to promote the destruction of cancer cells through apoptosis (programmed cellular death) and autophagy (the removal of damaged cells).

Human studies, as well as studies conducted with whole black sesame seeds rather than sesame seed concentrates, are still lacking. Therefore, it’s currently unclear how eating black sesame seeds affects cancer risk.

May promote healthy hair and skin

Sesame seed oils are often included in hair and skin products, such as soap, shampoo, and moisturizer. Therefore, you may wonder whether eating black sesame seeds is also good for hair and skin health.

While few studies have directly examined how eating black sesame seeds affects hair and skin, the seeds contain many nutrients known to encourage healthy hair and skin.

Some of these include:

  • iron
  • zinc
  • fatty acids
  • antioxidants

Other studies have investigated the topical application of sesame oil.

For example, a 2011 study found that sesame oil could block up to 30% of harmful ultraviolet (UV) light rays. UV light not only causes sunburns but also can lead to wrinkles, early aging of the skin, and even cancer.

Another more recent study in 40 people being treated in the emergency room for trauma to their extremities found that massaging the injured extremities with sesame seed oil significantly reduced pain.

However, neither of these studies used oil made from black sesame seeds specifically.

How to use black sesame seeds

Black sesame seeds can be purchased online or at most grocery stores.

The seeds are incredibly versatile when it comes to their culinary uses. They can easily be sprinkled onto salads, vegetables, and noodle and rice dishes. The seeds can even be used in baked goods or as a crunchy coating for fish.

Black sesame seeds can easily be processed into a milk or tahini paste, and black sesame seed oil can be used just as any other oil would be.

Black sesame seed extract can also be purchased as an oil or supplement in capsule form. There are currently no recommendations regarding how much black sesame seed extract to take, so it’s best to check with your healthcare provider before taking these supplements.

Although black sesame seeds are generally considered safe for most people, some may experience an allergic reaction. Therefore, it’s best to use caution if it’s your first time cooking with black sesame seeds.

The bottom line

Black sesame is a nutrient-rich oilseed that has been cultivated from the Sesamum indicum plant for thousands of years.

Some evidence supports the use of black sesame seeds to improve blood pressure and decrease oxidation in the body.

However, more research is needed to better understand the quantity and form of black sesame that’s needed to generate these effects.

Still, black sesame seeds are safe for most people without sesame allergies, and they make a delicious addition to many meals.

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