BE STRONG AND NON ANEMIC

Iron, one of the most abundant metals on Earth, is essential to most life forms and to normal human physiology. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. Iron is a mineral found in every cell of the body. Iron is considered an essential mineral because it is needed to make part of blood cells. In humans, iron is an essential component of proteins involved in oxygen transport. The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. Iron also makes up part of many proteins in the body.

There are two forms of dietary iron: heme and nonheme.

Heme iron: - Heme iron is derived from hemoglobin. Heme iron is found in animal such as red meats, fish, and poultry.

Nonheme iron: - Iron in plant foods such as lentils (dals) and beans is called nonheme iron.

Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron

Iron absorption refers to the amount of dietary iron that the body obtains and uses from food. Healthy adults absorb about 10% to 15% of dietary iron, but individual absorption is influenced by several factors. Storage levels of iron have the greatest influence on iron absorption. Iron absorption increases when body stores are low. When iron stores are high, absorption decreases to help protect against toxic effects of iron overload. Iron absorption is also influenced by the type of dietary iron consumed. Absorption of heme iron from meat proteins is efficient. In contrast absorption of nonheme iron from plant sources is relatively less. Nonheme iron absorption is significantly influenced by various food components. Meat proteins and vitamin C will improve the absorption of nonheme iron. Tannins (found in tea) can decrease absorption of nonheme iron.  Some proteins found in soybeans also inhibit iron absorption. It is very important to include foods that enhance iron absorption when daily iron intake is low, when daily iron loss is more (heavy menstrual loss), when requirements are high ( during pregnancy period), when most of the iron sources are vegetarian foods(strictly vegetarian people).

Deficiency of iron occurs when intake is less than the requirement. The iron required is taken from the stores in the body. Pregnant women, women in their menstrual cycle, growing kids, and teenage girls are at higher risk of developing anemia, because their requirement of iron is very high. Individuals with kidney failure, especially those being treated with dialysis, are at high risk for developing iron deficiency anemia.  Adult men and post-menopausal women lose very little iron, and have a low risk of iron deficiency.

Signs of iron deficiency anemia include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss, swollen tongue.

NON VEGETERIAN SOURCES OF IRON:-

• Eggs (especially egg yolks)
• Liver
• Oysters
• Poultry, dark red meat
• Salmon
• Tuna

VEGETARIAN SOURCES OF IRON:-

·        Dark green leafy vegetables like spinach, methi, shepu, green maath, etc.

·         Raisins

·         Apricots

·         Soy bean

·         Rajma

·         Peas

·         Almonds

·         Broccoli

·         Dried figs(anjeer)

·         Dates

·         Jaggery

·         Ragi(nachani)

 MOST IMPORTANT TIP :-

ONE SHOULD USE IRON UTENSILS WHILE COOKING. THIS HELPS IN  ABSORPTION OF IRON. USE OF IRON UTENSILS WHILE COOKING GREEN LEAFY VEGETABLES HELPS IRON ABSORTPTION EASIER AND FASTER.

CALCIUM THE BACKBONE

Calcium is one of the most important elements in the diet. It is a macronutrient (largely found and required) in human body. It is mainly stored in bones, teeth and soft tissues (for ex-bone cartilage) in the body.  It accounts for 1-2% of adult body weight, 99% of which is found in bones and teeth. Apart from being the backbone of the body, it also helps in inward and outward movement of nutrients in and out of the body cells. Because of this function it helps in muscle movement (contraction and relaxation), blood vessel dilation and contraction, it also helps in transmitting the messages in nervous system. Calcium is also helpful in blood clotting.

           Calcium doesn’t get absorbed in the body without the help of “vitamin D”. Body prepares vitamin when exposed to early morning sunlight. The levels of calcium in the body regulate many vital body functions and maintain a good bone health.

          Absorption of calcium in the body is at its peak in small children and adolescent kids. It decreases as the age progresses. Therefore calcium intake of the children and adolescents should be good. Calcium absorption is at its best when it is combined with Vitamin D and during the morning hours. For ex.-having a cup of milk with an egg in any form, may it be boiled, scrambled or poached.

          Someone should not consider having cups of tea or coffee made from milk as a source of calcium. Tannin and caffeine present in tea or coffee bind to the calcium present in the milk. This binding makes the calcium in the milk unusable by the body. In simple words the calcium present in the milk cannot be utilized by the body.

Sources of calcium:-

·        The most important source of calcium is milk and its products like curd, paneer, buttermilk, cheese, etc.

·        One can also find calcium in veggies like broccoli, dark green leafy vegetables.

·        People who are lactose intolerant (who are allergic to milk and milk products), Soya is also a good source of calcium. Soya products like tofu, soya milk can also be consumed as good source.

·        Non- vegetarian food is a rich source of calcium.

·        Cereals like raagi (nachani) are a good source.

·        Nuts –almonds, walnuts, peanuts contain a good amounts of calcium.

·        Shell fish like lobster, oyster, prawns, and crabs are also rich in calcium. But because of its high fat contents, heart patients should be careful while eating them.

·        As mentioned earlier vitamin D plays a vital role in absorption of calcium. Sources of Vitamin D are egg yolk and fish.

Deficiency of calcium is seen mainly in post-menopausal women. Post menopause because of the absence of female hormones calcium levels in the bone drop. There is no calcium deposition in the bones due to lack of the female hormone. Other reasons for calcium deficiency are insufficient intake, any disease condition or clinical malfunction in the body metabolism. Vegetarian people are at risk of calcium deficiency, if they don’t pay attention to their milk, green leafy vegetable, nuts consumption. Insufficient quantity of hormones that play role in calcium absorption, can lead to calcium deficiency.

     Calcium toxicity may lead to kidney stones, nausea, constipation, etc. but calcium toxicity is very rare.

OATS THE SAVIOUR.

What is oats? Why oats? How to have them? When to have them? These kinds of questions are generally asked by many people around us. Now a days we get to read so many articles on oats. Health being the topmost priority to us, we are very keen in reading whatever we get in our hands that is pertaining to health. In a way it is good. But many a times it happens that we get to read two contradictory articles. This is the time that leads to confusion about what to follow and what not.

Here are some facts about oats.

Oats are available in many forms, mainly oats as a whole (oatmeal) and oat bran. Oats are available in all the leading malls and also in the grocery shop.  Easy accessibility is making oats the favourable breakfast substitute. Oat grain has mild and pleasant taste. Whole grain oat is high in soluble dietary fibre beta-glucan, known to lower cholesterol and postprandial glycemic response. Specific oat foods may thus help to reduce the risk of heart disease and type 2 diabetes. Oat grain is also rich in antioxidants. Oatmeal and oat bran are significant sources of dietary fibre. This fibre contains a mixture of about half soluble and half insoluble fibres. One component of the soluble fibre found in oats is beta-glucans, a soluble fibre which has proven effective in lowering blood cholesterol. Oats also possess antioxidants, which help in fighting many diseases, mainly cancer.

Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. Oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels. The beta-glycan present in oat delays the absorption of blood glucose in the digestive tract. Thus, reducing the sudden increase in blood sugar levels.

Oats have chemicals called phytochemicals. These phytochemicals act like hormones in the body. Thus, oats consumption reduces the risk of hormone related cancers like breast cancer, prostate cancer, and ovarian cancer. Woman who have regular consumption of oats have shown reduced risk of getting breast cancer.

A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

Oats have a high fibre content. Fibre is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fibre. Insoluble fibre does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and makes it to pass easily. Thus it relieves constipation. Stomach clearance being the indicator of good health, oats indirectly helps us in keeping healthy.

The soluble fibre in oats form gel which increases the viscosity of food. This gel formation gives the feeling of fullness. That means it keeps the stomach heavy for a longer period of time. This feeling of fullness increases the eating intervals. This also helps in decreasing the quantity of intake. Thus it helps in weight loss.

They also contain zinc, selenium, copper, iron, manganese and magnesium.

But now the question arises as to how to include oats in our diet. Oats possess a little different taste which is not commonly accepted. It has a slimy consistency after cooking. People who are used to eating oats in the form of porridge, they like its texture and consistency both the way it is. There are few other ways to include oats in our diets.

1.   Oats being a cereal, it can replace rice, wheat in many recipes.

2.   After dry roasting oats, it can be grinded to form flour. This flour can be used in many recipes.

3.   Oat flour can be used as a thickening agent in soups instead of corn flour.

4.   Oat flour can be used in kneading dough for chapattis along with wheat flour.

5.   Oat flour can be used along with besan (chana dal flour) in making dhokla.

6.   Oats can be used instead of rice in making dosa, uttapam, idli.

7.   Oat flour can be used as a binder in making cutlets.

8.   The consistency of oats being sticky, it can replace potatoes in cutlets.

9.   Oats can be used in curries as a thickening agent instead of Maida (refined wheat flour).

10. Oats flour can also replace Maida (refined wheat flour).