Research "Ek Khoj"

One of the most common questions vegetarians hear from non-vegetarians is “Where do you get your protein?” Of course, the folks who wonder this may guzzle chicken wings by the bucket and soda by the gallon, never stopping to think where they get their fiber or vitamin C. Vegetarian, vegan or not, we all need to consider the health effects of what we eat. While it’s true that protein is necessary, equally important for vegetarians are calcium and iron, and, if you’re vegan, vitamin B12.

Answer:If you’re eating a well-balanced vegetarian diet with plenty of whole grains, fruits and vegetables, you are eating one of the healthiest diets on the planet. You do, however, need to make sure you get a few vital nutrients.

Protein

The little known truth about protein is that most of us get too much, not too little of it. Women need about 45 grams per day and men need around 55 grams. One cup of tofu contains about 20 grams of protein, so women, eat some tofu and you’re almost halfway there! Lots of foods contain protein and if you’re eating a well-balanced diet, you’re probably consuming more than enough protein without even thinking about it. Even though it’s quite easy to get plenty of protein on a vegetarian or vegan diet, its a good idea to make sure you’re eating a variety of protein-rich foods. If you’re a lacto-ovo vegetarian, you’ll likely get sufficient protein from eggs and dairy without even trying, but if you’re vegan, here are some high protein vegan foods to include in your diet: tofu, seitan, veggie burgers, soy, lentils, chickpeas, nuts and seeds, brown rice and whole grains.
See also: Nutritional value of tofu

Calcium

Kids need lots of calcium while they’re still growing, but adults need calcium too! If you’re a smoker, you will need to get more calcium, as your absorption and retention levels are lower. Strong bones throughout life come from both calcium in the diet and exercise, so for optimum health, be sure you get both. Although milk is a source of calcium, you certainly don’t need milk to get plenty of calcium. Here’s some calcium-rich foods to try: spinach, collard greens, kale, soy milk, fortified orange juice, sesame seeds, tahini broccoli, almonds, carrots, and rice milk. Be sure to shake your soy milk and orange juice before drinking, as the calcium can settle to the bottom.
Related Recipe: Calcium-Rich Tofu Scamble with Spinach Recipe

Iron

A study published in the British Journal of Nutrition found that iron levels in vegetarians and vegans in the UK were, on average, higher than those of the general population, showing that it’s possible to get more than enough iron on a vegan diet. Just like with protein, however, you should still be sure to eat a balanced diet to ensure you are getting enough iron. Drinking coffee and tea, particularly with meals, can limit your absorption and should be consumed at least three hours before a meal. For an iron boost, try eating tofu, lentils, spinach, soy, chickpeas and hummus. Vitamin C also increases the absorption of iron, so if you take an iron supplement, wash it down with some orange juice!
Related Recipe: Iron Rich Curried Lentils Recipe

Vitamin B12

Vegetarians don’t have to worry about vitamin B12, and many people disagree about whether or not vegans need a B12 supplement. I like to go with “better safe than sorry” on this one. B12 deficiency is extremely rare amongst both vegans and non-vegetarians alike, but is a serious issue when it does occur.

There are a few things vegans should know about B12.

• Your body has the ability to store B12 for a number of years, so if you’re newly vegan, you may have sufficient reserves for another decade, but unless you have your B12 levels tested regularly there is no way of knowing.
• Nutritional yeast is the best food source for B12, although miso and some seaweeds contain a minimal amount as well.
• Although nutritional yeast is a great source and an incredibly tasty addition to just about everything, some doctors suggest its best not to rely on a single source and recommend taking a vitamin supplement at least once a week, even if you regularly eat nutritional yeast. So if you’re vegan, please be better safe than sorry and take a supplement at least once a week.
• Once again, if you’re a smoker, your body will lose nutrients, so you need extra B12.
• Expectant mothers and infants have special B12 needs as well. If you’re vegan and expecting, take a supplement everyday.

The Power Of Spinach In A Healthy Diet

For many years, nutritionists and mothers have known about the awesome power of spinach and its importance to a healthy diet. After all, there is a reason your mother always encouraged you to eat your spinach, and Popeye can certainly attest to the awesome power of this food.

Spinach is packed full of such important nutrients as vitamin C, calcium and beta carotene. In addition, spinach is one of the richest plant sources of iron, and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult.

The benefits of spinach


One of the most significant benefits of spinach in the diet is that it is a very rich source of insoluble fiber. Most Americans eat a diet that is deficient in fiber, and this lack of fiber can lead to a number of serious medical complications, including stomach problems, intestinal issues and even some forms of cancer.

The insoluble fiber contained in spinach has also been associated with protecting the heart and other vital organs from damage. In addition to the value of spinach as a possible heart diseases fighter, recent studies have shown real promise in using spinach as a cancer fighter. The nutrients and fiber in spinach are thought to provide protection against such common cancer killers as breast cancer and lung cancer.

Spinach and cancer protection


One reason for this strong cancer fighting ability is the high level of vitamin E contained in this delicious vegetable. Vitamin E has long been thought to provide protection against cancer, and the high levels of vitamin E in spinach make it one of the best sources of this strong antioxidant vitamin.

Spinach is also a rich source of lutein and zeaxanthin. These substances are important carotenoids, and like the other well known carotenoid, beta carotene, they are excellent antioxidants, which help to protect the body from the effects of free radicals and cell breakdown.

Finding the best spinach


Another great thing about spinach is that it is easy to buy, available virtually everywhere, and quite reasonable in price. Fresh spinach is available in just about every supermarket and grocery store chain, and it is available for a significant portion of the year in most parts of the country.

In addition to its availability, spinach is quite reasonably priced compared to many other common fruits and vegetables. Spinach can even be grown in the home garden quite easily, as it grows quite well in many areas of the country.

Whether you choose store bought spinach or buy your own, however, it is important to select the greenest and healthiest looking spinach for your recipes. It is also important to not cook spinach longer than necessary, as some of the vital nutrients can be lost through overcooking or excessive heat. It is best to quickly steam the spinach to preserve its nutritional value.

With all the benefits spinach has to offer, it is surprising that more people do not enjoy this wonderful food. Spinach is versatile, and it can be used in a wide variety of recipes, from soups to salads, from side dishes to main courses. There is a reason why spinach has such a reputation as a health food; it seems that the reputation is more than deserved.

To boost your veggie servings:

» Buy pre-washed, pre-cut veggies. The convenience is well worth any extra cost, and you’ll be more likely to eat them.

»Add veggies into breakfast omelettes. Chopped tomatoes, green or red peppers and onions are traditional favorites that provide flavor and nutrition.

» Add to lunch sandwiches. Grated carrots, sprouts or slices of avocado make delicious additions!

» Start each meal with a tossed salad. Save time by dressing up a bag of ready-to-eat salad greens with pre-cut items from the salad bar.

» Pureed or cut into chunks, veggies can really amp up the nutrients in your spaghetti sauce.

» Buy low- or reduced-sodium soup in a can and add fresh or frozen broccoli, beans, carrots, kale and other greens for a meal that’s superfast and superhealthy!

» Load up on salsa! It’s low in calories and high in both health benefits and versatility. Use it with everything from eggs to baked potatoes.

To add more fruit to your diet:

»Start your day off right by having fruit with breakfast every day.

»End it the same way—fruit for dessert! Need some new ideas? Microwave an apple or pear and sprinkle with cinnamon or top low-fat ice cream with canned cherries.

» Keep a fruit bowl at your desk, on your kitchen counter or wherever you spend the most time.

»Rely on dried fruit as a portable snack that will satisfy sweet cravings. It’s great for traveling or snacking in the car and has a long shelf life. Try something different such as dried mango or papaya chunks, available in the produce department.

» Expand the way you think about fruit! In addition to snacks and desserts, fruit also makes a sweet addition to meals. Add dried cranberries to chicken, turkey or pork recipes, toss grapes into chicken or tuna salad and add fresh or dried fruit to tossed green salads.

» Go exotic! Have you ever tried a pomegranate, lychee or star fruit? Break out of your fruit rut and see what you’ve been missing

Apple:
As basic as it may sound, an apple provides you with 13 minerals that you require daily. A simple mix of apple, walnuts and yoghurt makes for a great breakfast to start your day.

Broccoli:
The vilayati version of cauliflower is now readily available all over our city. Make good use of it. In a recent survey of greens, broccoli was found to be the healthiest, since it is a powerful anti-carcinogen.

Cucumber:
As chilly as winter is, in Mumbai it's a very short season before it starts simmering again. Don't forget to chomp on this refreshing veggie come April. Because April as they say is the cruellest month.

Dudhi (melon) :
is known to reduce blood pressure. Incorporate dudhi as part of your cuisine to lower your blood pressure, for a healthier heart in general, to lower cholesterol, and many other benefits. You can use it as a sabzi, or in a raita, or even as a juice.

Egg white :
Make it a habit to remove the yolk, since egg whites are a great source of protein. Egg white omelettes are slowly becoming the norm for those who like their breakfasts to be substantial.

Fanas (Jack fruit) :
Jackfruit seeds are a very tasty and nutritious snack. Boiled Jackfruit seeds can be used as an alternative to potatoes. Jackfruit seeds, roasted and eaten. It is a rich source of complex carbohydrate, dietary fiber, vitamins like vitamin A, C and certain B vitamins, and minerals like calcium, zinc, and phosphorous.

Garlic:
There are way too many health benefits (documented and debated) to not include garlic in this list. Just don't have it as part of pizza or another Bombay favourite: garlic bread.
Home-grown sprouts : Sprouts while available in the local grocery, are a much healthier option to grow at home. It's easy to make these at home (soak them overnight), and they makes for a quick tasty snack either in chaats, or raitas, or salads of your choice.

Iceberg lettuce :
Another designer food item that is becoming readily available. This one is great to make salads with at home. Mix with tofu, sprouts, tomatoes, chicken and fat-free yoghurt to get you through the day.

Juice blender :
Choose a juice of choice for the year. It could be anything you want. But make sure you make it at home. Most bottled juices come with lots of sugar and preservatives (even if they pretend they don't). Invest in a juice blender.

Karela :
As bitter and unappetising as it may sound, the health benefits of this desi veggie far outweigh its sharp taste. It regularises blood sugar, aside from a range of other ailments. Figure out a cool way of making it than your bai does, and you'll do good this year.

Lemon :
Sprinkle your food with lots of lemon. It's got lots of Vitamin C that you need to boost your immune system. Besides, by replacing lemon with salt as a condiment for your meals, you're helping your heart in more ways than one.

Milk (but skimmed) :
Okay, there's no way we've been able to escape milk; it's too ingrained in our culture. So go for it, enjoy your milk, but get a bottle of skimmed milk. Also lots of soy milk brands are available now. See what suits your type.

Nuts :
Nuts reduce coronary heart disease. Almonds and walnuts lower serum LDL cholesterol levels. Dieticians frequently recommend nuts to diabetes patients with insulin resistance. And those who eat nuts live two to three years longer than those who don't. So are you nuts, to not get it? Stock up on these…

Olive Oil :
is clearly the healthiest option to the necessary evil that is oil. Its high content of monounsaturated fatty acids and its high content of anti-oxidants make it the best alternative. It'll increase your grocery bills though, but consider it a medical cost.

Peas :
Green peas provide good amounts of eight vitamins, seven minerals, dietary fiber and protein. In addition, they are a good source of Vitamin K1, which activates osteocalcin, the major non-collagen protein in bone. Need we say more? Don't complain about joint pains this winter. Stock up on your peas

Quality Fruit :
The prices of fruits have gone over the top. However, fruits are known to be some of the best anti-oxidants, are a great source of fibre and nutrients. Once a week, you should stock up your fridge with quality fruits. Berries, apples, bananas, even the tomato. But since these have to be eaten fresh, make sure you maintain quality control.

Red Cabbage :
Your kids may cringe at the sight of regular cabbage. But the flamboyant red cabbage might convince them. Also a source of Indole-3-carbinole (I3C), which reducing the risk of breast cancer by 50%.

Strawberries :
help prevent cancer. They also bring out the flavour in champagne. Cheers.

Tea :
Another desi habit we can't give up. So why not substitute chai with green tea or black tea. Regular use is known to strengthen bone and cure osteoporosis. And no sugar, puh-leeeze!

Ud-ruck :
Sorry but G was taken by Garlic. But ginger (adrak) is essential to your health.

Varan-bhat :
Simplicity is a virtue. Amidst your hectic socialising and gourmet fantasies, normal ghar ka khana once a day will do wonders for your health. Trust us.

Walnuts :
Walnuts reduce the risk of prostrate cancer in men, as also do tomatoes (but T was, again, taken by tea). Crush them in an apple salad we've mentioned in A (which is for Apple)

X :
if you find a health food item starting with X, you're a star. Contact us.

Yoghurt :
Again is a great source of calcium, aids digestion, and can be merged with a range of salads, health food items, marinades. Always keep a bowl of fresh, homemade yoghurt handy in your fridge.

Zucchini :
This Italian kakadi is low in calories and contains a high amount of folate, potassium, Vitamin A and manganese. Z though is also for zinc. So don't forget to stack up on your spinach, lentils, and salmon.

TIP #1
Those with thyroid problems should avoid eating large amounts of cabbage or cauliflower. They both interfere with the body's absorption of iodine, needed by the thyroid gland

TIP #2
Mashroom are good for you. Besides containing no fats or cholesterole, they are potential cancer-fighter.

TIP #3
Mustard seeds contain magnesium, selenium a purported cancer fighter and omega-3 fatty acids which are reputed to lower cholesterol

TIP #4
Beetroots red pigments contain specific anti-carcinogens which fight cancer. These pigments are used in treatment of disease in some part of Europe

TIP #5
The papayya originally from Mexico, The Mexican revere us flavour and healing properties

TIP #6
Apples have been found to reduce the risk of a stroke, sincethey are fat free. Having one apple a day helps strengtheningand protecting the heart muscles

Your indispensable guide to the top everyday foods that will keep you looking and feeling younger.

We are living for longer than ever before, but who wants to look their age? Fortunately, science is proving that the food we eat can put the brakes on the ageing process, both on the inside and the outside. Investing in a healthy diet now can help reduce the likelihood of suffering from ailments such as failing eyesight, arthritis and heart disease, as well as fatigue and lackluster skin. Many of the visible effects of ageing, such as wrinkles, and also those that we can’t see, such as deterioration of the heart and eyes, are caused by free redicals highly reactive molecules that damage cell walls and the genetic material within cells.

Growing old gracefully is an art that anyone can master with a little help from the right foods.

PARSLEY
The richest herbal source of the mineral potassium, which stimulates the kidneys to eliminate waste matter and reduces high blood pressure the number one cause of heart attacks. Parsley has anti inflammatory properties, thus protecting against arthritis. It’s also an excellent source of vitamin A for the eyes, and magnesium and calcium to protect bones and the nervous system.

GINGER
It protects the digestive system against premature ageing, thus aiding the general absorption of nutrients. The root helps regulate the pancreas and by lowering cholesterol levels. Because ginger is such an effective anti-inflammatory, it is among the most respected herbs for the such as arthritis.

HONEY
Honey is 79 per cent sugar. The rest comprises water and small amounts of vitamins, including vitamin B6, which is good for the brain. It also includes calcium which helps strengthen bones. Used topically, honey is a humectants, attracting and retaining water, which keeps skin soft and supple.

OLIVE OIL
Olive oil contains vitamin E, which helps keep skin wrinkle-free and hair glossy. It is also rich in monounsaturated fat, which is believed to have anti-carcinogenic properties, and helps lower blood pressure and prevent diabetes. A rich source of polyphenols, known to have anti-inflammatory and anti-coagulant action, it is thought to help stave off conditions such as arthritis.

LEMON
The high level of vitamin C in lemons means they are vital for healthy skin and gums. Also a good source of bio flavonoids, such as quercetin, which boost the effects of vitamin C, and are particularly important for the health of blood vessels and to prevent varicose veins. Like other citrus fruits they contain terpenes, which are anti carcinogenic.

RHUBARB
Full of fibre, rhubarb acts as a natural laxative, keeping the digestive system in good working order and helping to lower cholesterol and prevent heart disease. Rhubarb is is also high in calcium, which is good for bones, and potassium to keep blood pressure in check and protect the heart. It is also extremely high in water, which helps to keep the body well hydrated.

AVOCADO
Loaded with vitamins C and E, avocados are excellent for keeping skin soft, supple and healthy, and for maintaining glossy hair. High inomega-3 fatty acids, they help prevent wrinkles, enhance brainpower and treat arthritic pain. They contain the antioxidant lutein, which has been shown to protect against eye problems and cardiovascular disease.

COCUMBER
Used topically, cucumber helps to maintain a youthful appearance, thanks to its hydrating and anti-inflammatory properties. When ingested, the high water and balanced mineral content makes it one of the best diuretics. Cucumbers area rich source of silica, a mineral needed for healthy skin, bone and connective tissue. Silica also plays a major role in preventing cardiovascular disease and osteoporosis.

RADISH
Radishes are rich in sulphur, essential for youthful, healthy skin, hair and nails, and also have anticarcinogenic properties. Assisting the body in ridding of toxins, it help to treat gall bladder and liver problems.

MUSHROOMS
Mushrooms contain more protein than most vegetables, as well as vitamin E and selenium, which help maintain healthy skin and hair protect against heart disease. They also boost immunity and have anticarcinogenic properties. Shiitake mushrooms specifically boost immunity, the reishi variety combat high blood pressure and liver disease.

ASPARAGUS
A fantastic source of folic acid, said to prevent damage to the arteries that supply blood to the heart and the brain. Folic acid has also demonstrated anticarcinogenic properties. Asparagus contains asparagines, which, along with its high potassium and low sodium content, makes it an excellent diuretic and cleanser.

LENTILS
Whether red, green or brown, lentils are a great source of protein, which we need to keep our skin, hair, teeth and nails strong and healthy. Lentils also contain high level of B vitamins, particularlyB3, which protects against poor memory, and B12, which helps to prevent everything from arthritis to tinnitus.

CHICKPEAS
Checkpeas are a good source of protein, vital for the healthy repair of cells. Their high vitamin content boosts the immune system, protects the heart and promotes healthy skin and hair. They also contain zinc, which enhances immunity.

KIDNEY BEANS
An excellent source of protein, which helps keep energy levels steady as well as maintaining cells, they are rich in folic acid, good for healing wounds and preventing heart disease. They are full of fibre, vital for keeping cholesterol levels down. They are also a valuable source of iron, helping to prevent anaemia.