In Expert Diet Tips On 26 May 2015
In a mood to get an instant dose of energy? Try this iron-rich shake. This drink is especially good for women as it helps increase their hemoglobin levels. It is also filled with the goodness of nuts, dates and garden cress seeds (halim) seeds. Ingredients: 200 ml skimmed milk 4 almonds 4 cashews 2 dates 1 tsp garden cress seeds soaked for 1 hour Method: In a blender, blend milk, dates, almonds and cashews. Add the soaked halim seeds. Serve chilled
In Expert Diet Tips On 29 June 2015
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Have you felt exhausted lately while climbing the stairs or extremely weak and fatigued even on a normal day? Then you need to check your iron levels. Many a times people blame it on improper food intake, lack of sleep, work overload, etc. But they miss out on the simplest reasons for feeling tired, that is, lack of iron in the body. This also causes palpitations, breathlessness, soreness of the mouth, headache, dizziness, etc. It affects the haemoglobin formation, which is the oxygen transporter in the body supplying oxygen to the brains, organs, and every cell of your body. A good amount of iron is very important for proper growth of hair, strong nails, and glowing skin. Iron also improves immunity and is needed especially during pregnancy to supply oxygen to the baby and during pre-menstruation to prevent loss of iron due to heavy bleeding. To top the list, iron also helps in weight loss as every cell functions optimally. The best way to up your iron levels is to eat iron rich foods: Sources of heme iron (better absorbed than non-heme sources): Red meat: Rich in iron, Vitamin B12 and protein, all of which are excellent to prevent anemia. But very high in saturated fat, hence needs to be eaten in moderation. Chicken: A great source of protein as well especially for gym goers. Fish: like tuna, sardines etc provides omega 3 along with iron which is extremely important for proper cell functioning. Egg yolks: Super rich in vitamin A, D and protein. A great food for muscle building. Do not eat more than 1 yolk a day to keep your cholesterol intake under check. Sources of non-heme iron: Soyabeans and Tofu: They are saviours for vegetarians in terms of protein. Spinach: Rich in iron as well as other vitamins like A and C. Lentils and Beans: great source of protein, fiber along with iron. Dates, Prunes and Raisins: Provide instant energy and improve stamina. Instant Oatmeal: Powerhouse of fibre and B-complex vitamins. Nuts and Seeds: Like almonds, sesame seeds, sunflower seeds, pumpkin seeds, pine nuts, cashewnuts, great source of good fat and vitamin E, which improve heart condition and skin texture. Ways to increase iron absorption: Include a combination of heme and non-heme iron sources. Add vitamin C to iron rich foods to increase iron absorption. Cook in iron vessels to increase iron content of food.