Saturday January 25, 2020

It’s Time to Add These 5 Healthy Foods to Your Diet

Health, set, goal: Add these 5 superfoods to your diet now

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Healthy food
Healthy eating is ever-evolving as it seems every day we tend to learn something new about the benefits of a range of foods that are introduced. Pixabay

BY PUJA GUPTA

Healthy eating is ever-evolving as it seems every day we tend to learn something new about the benefits of a range of foods that are introduced. Looking back at the food trends for 2019, we have surely come a long way with the rock stars of the food industry – superfoods. From kale, quinoa to blueberries, superfoods do have a beneficial impact on your health.

As we move into the New Year with plentiful resolutions, it is essential to set health goals for every stage of your life along with choosing the right nutrient-rich food. To get your new year start on a healthier note, Sheryl Salis, Registered Dietician and Certified Diabetes Educator, have listed down five special superfoods that you can use in your daily routine.

Healthy Cauliflower
Cauliflower is considered to be very healthy as it contains unique plant compounds that may reduce the risk of several diseases. Pixabay

Moringa

Known as the drumstick tree and is now considered a healthy superfood, the dried powder from the leaves of the Moringa oleifera has the most nutritional benefits to offer. If you are looking for a food that boosts immunity, reduces inflammation and provides antimicrobial effects, then your search ends at Moringa. The powder obtained from Moringa leaf extracts is also beneficial in the upkeep of your heart health, especially, when it comes to controlling the levels of blood cholesterol, blood pressure and prevention of formation of plaques in the artery.

In fact, daily supplementation of Moringa leaves can reverse the formation of fatty liver and therefore helps reduce visceral fat. 100 g of Moringa leaves has 314 mg of calcium and calcium is important to strengthen your bones.

Nut milk

Nut milks are a creamy, soothing and healthy alternative to dairy drinks. It’s become the norm to have more than just dairy in the fridge. In general, nuts are good sources of fat, fiber and protein as well as milk that has an array of nutrients which are beneficial for the body. However, many people choose not to drink milk or are advised to not consume milk due to dietary restrictions or allergies caused by consumption. The good news is that there are many non-dairy options available. Soymilk made from whole soybeans has a creamy mild taste with a similar nutritional content compared to cow milk. There are also options such as almond milk, coconut milk, oats milk, macadamia milk – also considered a superfood that can be the next best pick after regular cow milk.

Green Coffee

Green coffee beans are the unroasted beans which preserve Chlorogenic acid (CGA), lost to a great extent during the roasting of coffee beans. Chlorogenic acid aids in weight loss and helps reduce body fat (adiposity) by modifying obesity-related hormones and upregulating fatty acid breakdown in the liver as well as decreasing fatty acid and cholesterol synthesis. It also reduces the absorption of carbohydrates; thus lowering blood sugar and insulin spikes – lowering the risk of Type 2 Diabetes.

Millets healthy
Millets are particularly high in minerals like iron, magnesium, phosphorous, potassium and fiber which are essential for a healthy body. Pixabay

Millets

Millets are particularly high in minerals like iron, magnesium, phosphorous, potassium and fiber which are essential for good health especially the heart. They are considered to be the least allergenic and most easily digestible and healthy grains available. Since millets do not contain gluten, it is a wonderful grain alternative for people who are gluten-sensitive. Millet can be consumed whole in soups or as accompaniments to meals such as a roti. An increasing trend is incorporating this superfood as part of your super breakfast as a porridge or even a poha.

Cauliflower flour/powder

Cauliflower is now the veggie that is gaining popularity in the supermarkets. It contains unique plant compounds that may reduce the risk of several diseases. It also may have cancer-fighting power and packs a good amount of nutrition – being an excellent source of vitamins C and K and a good source of fiber, folate, and vitamin B6.

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While broccoli was considered of superfood status many years ago, cauliflower, however, is even healthier given its low calorie count. It is also anti-inflammatory and promotes heart health, brain function and digestion. Additionally, it’s weight loss friendly and incredibly easy to add to your diet. (IANS)

Next Story

Lower Physical Activity in Adulthood Leads to Obesity: Study

Adulthood linked to lower amount of physical activity

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Physical activity obesity
Leaving school and getting a job both lead to a drop in the amount of physical activity. Pixabay

Leaving school and getting a job both lead to a drop in the amount of physical activity and may lead to an unhealthy lifestyle, while becoming a mother is linked to increased weight gain, researchers have found.

Many people tend to put on weight as they leave adolescence and move into adulthood and this is the age when the levels of obesity increase the fastest, the study said.

This weight gain is related to changes in diet and physical activity behaviour across the life events of early adulthood, including the move from school to further education and employment, starting new relationships and having children.

Physical activity
Many people tend to put on weight as they leave adolescence and move into adulthood due to less physical activity. Pixabay

“This evidence suggests that the pressures of university, employment and childcare drive changes in behaviour which are likely to be bad for long-term health,” said study researcher Eleanor Winpenny from University of Cambridge in the US.

For the study, published in the journal Obesity Reviews, researchers looked at changes in physical activity, diet and body weight as young adults move from education into employment and to becoming a parent.

To do this, they carried out systematic reviews and meta-analyses of existing scientific literature.

In the first of the two studies, the research team looked at the evidence relating to the transition from high school into higher education or employment and how this affects body weight, diet and physical activity.

In total, they found 19 studies covering ages 15-35 years, of which 17 assessed changes in physical activity, three body weight, and five diet or eating behaviours.

The team found that leaving high school was associated with a decrease of seven minutes per day of moderate-to-vigorous physical activity.

The decrease was larger for males than it was for females (a decrease of 16.4 minutes per day for men compared to 6.7 minutes per day for women).

Physical activity
According to the researchers, most studies including physical activity showed a greater decline in parents versus non-parents. Pixabay

More detailed analysis revealed that the change is largest when people go to university, with overall levels of moderate-to-vigorous physical activity falling by 11.4 minutes per day.

In the second study, the team looked at the impact of becoming a parent on weight, diet and physical activity.

A meta-analysis of six studies found the difference in change in body mass index (BMI) between remaining without children and becoming a parent was 17 per cent: a woman of average height (164 cm) who had no children gained around 7.5 kg over five to six years, while a mother of the same height would gain an additional 1.3 kg.

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These equate to increases in BMI of 2.8 versus 3.3. According to the researchers, most studies including physical activity showed a greater decline in parents versus non-parents.

The research team found limited evidence for diet, which did not seem to differ between parents and non-parents. (IANS)