Seeds for health

Seeds for health

By Neha Ranglani  on: 20 December 2014
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Neha Chandna tells us about healthy seeds. Seeds are tiny but power packed foods stuff. They are rich in vitamins, minerals and fiber. Each seed has its own benefit. You can add them in food, salads, trail mixes, or just garnish desserts with it. You must have noticed, these days lot of processed foods have seeds added to them for example multigrain bread, chikki, chivdas etc to add on the nutritional and fiber value of these foods. Let’s talk about the health benefits of some seeds

1.      Sunflower seeds:

  • It is rich in vitamin E which is a powerful antioxidant. It prevents the heart and skin from damage by free radicals thereby preventing heart attacks and strokes
  • It is a great source of magnesium which reduces asthma and blood pressure and also acts as a muscle relaxant.
  • Due to its high fiber and physterol(cholesterol identical compound in plants) it reduces bad cholesterol.
  • Filled with folate which is responsible for synthesis of DNA and RNA. If taken by pregnant women, it can prevent neural tube defects in the baby.
  • They have anti inflammatory properties and reduce the pain in arthritis and other inflammatory conditions.
  • Excellent source of selenium- a powerful antioxidant which prevents the risk ofcancers like breast, stomach, prostrate etc in humans.

 

2.      Flaxseeds:

  • Very high in fiber which helps prevent constipation and acts as a natural laxative.
  • Rich in omega 3 fatty acids hence a valuable source for vegetarians. It helps to reduce blood pressure and many other inflammatory problems in the body.
  • Rich in lignans and omega 3 fatty acids which reduce cholesterol and prevent heart problems by unclogging arteries.
  • Due to its high fiber, it helps to control blood sugar levels and keep diabetes under check. 2 tbsp of flaxseeds/ day in powdered form is great and can be added to soups, salads, veggies, buttermilk, curd etc.
  • It had an ability to regulate estrogen in the body and hence prevents breast cancers in women and pre menstrual syndrome (PMS).
  • It may also prevent prostate cancer and prostate enlargement in men.
  • Additionally it helps in improving the quality of nails, skin and hair.

 

3.      Pumpkin seeds:

  • It is rich in tryptophan which can reduce depression.
  • Rich in iron hence prevents anemia and improves energy
  • Due to its high content of magnesium, it improves concentration and brain function in children.
  • It improves prostate health in men.
  • Manganese in pumpkin seeds help antioxidants work better hence reduce chances of infectious diseases.
  • They are rich in MUFA hence reduce bad cholesterol and increase good cholesterol.
  • It is rich in zinc which helps to prevent osteoporosis especially in men.
  • &nbs


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Top 10 food habits to prevent cancer
20 December 2014
Research shows that a large percentage of cancer-related deaths, may be even the majority are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. The food you eat has a powerful effect on your health, including your risk of cancer. You may land up eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you. If you change your diet and behaviour, you can minimize your risk of disease and possibly even stop cancer in its tracks. As per the American institute of Cancer the likelihood of prevention of certain cancers with a healthy diet (along with regular exercise) are given below: Cancer Site   % Endometrium (lining of the uterus) 70 Oesophagus 69 Mouth, pharynx and larynx 63 Stomach 47 Colorectum 50 Pancreas 19 Breast, female 38 Lung 36 Kidney 24 Gallbladder 21 Liver 15 Prostate 11   Food Guidelines to prevent cancer: Focus more on plant based foods like fruits, vegetables, whole grains, nuts, pulses etc. Start your day with fruits and nuts. Have some whole grain cereal for breakfast. Make sure to have a big portion of salad with vegetables like lettuce, tomatoes, beetroot, cucumbers etc pre-lunch and pre-dinner. Carry snacks like fruits, trail mixes (sunflower seeds, flaxseeds, almonds, walnuts etc), opt for sandwiches with multigrain breads and lot of veggies in it. Fiber is the key component to prevent cancer. All plant based foods are rich in fiber which helps to keep your digestive system clean and healthy and push the cancer causing compounds out of the gut before they can harm you. You can add fiber to your diet by replacing white rice with brown rice, eating the fruits with skin, choosing popcorn over potato chips etc. Avoid processed foods. The more you eat food in its original form, the better protection it gives. For example instead of drinking orange juice, peel and eat the orange or prepare oatmeal porridge with raisins rather than having an oatmeal raisin cookie. Cut down on red meat and whole fat milk as research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. That is because meat and milk lack fiber, antioxidants and nutrients that have cancer protective properties and is high on saturated fat which is linked with increased risk of cancer. But you don’t need to eliminate meat completely.  A good visual reminder is to have 2/3rd of your plate filled with plant foods and 1/3rd of it with meat and dairy products. You can cut them down by cutting animal products to a palm-size, adding some salads or beans to it rather than using it as the main element. Choose fish or lean chicken as they are low on fat, avoid processed meats like sausages, salamis etc. Choose your fats smartly. Saturated and trans fats are demons for health, so limit them. Saturated fats (bad fats) are found in butter, ghee, eggs, whole fat milk and red meats and trans fats are found in processed and junk foods like burgers, pizzas etc. On the other hand unsaturated fats (good fats) like MUFA and PUFA are found in oils that are liquid at room temperature eg: olive oil, ricebran oil, etc. The other sources of unsaturated fats are avocados, nuts like walnuts, almonds etc. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include fish like salmon, tuna, and flaxseeds. You can add them by eating fish once or twice a week, adding flaxseeds to your salad, avoiding fried foods, checking the label for bad fats. Opt for cancer-fighting foods. You immune system needs to be strong to fight against cancer causing agents. You need to eat a variety of colourful foods with antioxidants (vitamin A, C, E and selenium) and phytochemicals that help strengthen immunity and fight diseases. Such foods are tomatoes, broccoli, dark green leafy vegetables, grapes, cranberry, carrots, cabbage, garlic, onions, grapefruits, blueberries, chilli peppers, jalapeno, soy products like tofu etc. Green tea is also antioxidant rich, so replace your black tea with three cups of green tea per day. Drink plenty of water as it helps to eliminate toxins from the body and supply nutrients to the cancer cells which can kill and prevent them from multiplying. Avoid sugary drinks like colas, juices etc as they increase inflammation and cancer growth. Preserve nutrients when you cook. Wash the vegetables and fruits with a brush to remove all pesticide residues. Eat raw as much as possible, this helps retain the nutrients. Steam the vegetables using very little water. Prevent over-heating of oil as it can become carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling. Store oils in a cool dark place to prevent it from becoming rancid. Use microwave friendly containers of good quality to prevent plastic material interaction with food. Avoid foods that look or smell mouldy, as they are likely to contain aflatoxin, a strong carcinogen. Nuts will stay fresh longer if kept in the refrigerator or freezer.
12 suggestions for a HEALTHY YOU in 2016
20 December 2014
Dietitian & Nutrition educator Neha Chandna gives you suggestions for your health… Do not start your day with tea or coffee, instead opt for fruits/ nuts or milk Do not skip meals, eat every 2-3 hours in small portions to control weight gain Do not leave your house without eating breakfast. It helps to control hunger pangs during the day Have fruits on empty stomach or during mid meals for proper nutrient absorption Do not have a very large meal at one time as excess gets converted to fat. Keep some space vacant in your tummy Have a light dinner 2-3 hours before going to bed. Do not immediately lie down after eating. Do not binge on weekends. Choose wise options like salads, soups, grilled, roasted or steamed foods. Have 35ml water/kg body weight. Keep sipping water every 20 minutes Go for exercise in the morning as it helps to burn more fat. Avoid mid night snacking as it can lead to digestion problems. Go for regular health checkups to avoid problems later Get a good sound sleep for at least 6- hours every night to re-energize yourself the next day.
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Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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