Here Are Top 10 Winter Super Foods to Promote Bone Health And Immunity

The winter season is here and so are the lazy days. The want to spend extra five minutes in a cozy blanket can be dangerous to health. Along with this, you also have to make sure that you are eating the right food. Foods have the power to protect you from extreme weather conditions. Foods also prevent skin, hair and other body issues.

A renowned nutritionist shares important foods that will protect you from severe winter. According to her, the top 10 winter superfoods include time tested food practices and include those in the diet. They should provide good immunity, joint and bone health. 

• Bajra / pearl millets
  

Benefits: Rich in vitamin B, bajra promotes muscle growth and hair regeneration.
How to add to your diet: Bhakri, laddoo, khichdi, bhajani, thalipeeth etc

• Goond / edible gum
  

Benefits: Goond is good for bones, sex drive and digestive aid.
How to add to your diet: Laddoos, gond paani, roasted in ghee and sprinkled with sugar.

 

• Green Veggies – palak/ spinach, methi/ fenugreek leaves, pudhina/ mint, sarso / mustard leaves
  

Benefits: Full of antioxidants, fibre, vitamins, green veggies are anti-inflammatory in nature and reduce burning in hands and feet.
How to add to your diet: Sabzi, saag, raitas and add them to dals and chutneys.

• Kand And Root Veggies

Benefits: Prebiotic and aid in weight loss. Helps in improving digestion and have loads of nutrients.
How to add to your diet: Tikkis, sabzis, specially dishes like undhiyo. Kand and root vegetables can roasted and eaten with seasoning of salt and chilli powder.

• Seasonal Fruits – Peru / guava, Sitaphal/ custard apple, Khumani/ apricot, Apple

Benefits: Have micronutrients and fibre. Provides hydration to the skin.
How to add to your diet: Enjoy them ripe, eat fresh and whole after washing. Seasonal fruits are a good mid-meal option.

• Til (Sesame seeds)

Benefits: Essential fatty acids and Vit E. Sesame seeds are good for bones, skin and hair.
How to add to your diet: Use Chikki, laddoo, chutney and seasoning.

• Peanuts

Benefits: Amongst world’s healthiest foods, rich in Vitamin B, amino acids, polyphenols they are also good for heart.
How to add to your diet: Have them boiled, roasted, turn them into a chutney, use them for seasoning, in salads and sabzis.

• Ghee / clarified butter
  

Benefits: Essential fatty acids, makes it easy to score vitamin D, A, E etc, good taste enhancer.
How to add to your diet: Cook in ghee, add ghee to dals, rice, bhakri, bhatis and rotis.

• Makkhan (White Butter)

Benefits: Beneficial in joint lubrication, skin hydration, bone health, critical for work from home induced load on neck and spine and reduces gas.

How to add to your diet: A dollop of white butter on bhakri or bhajani, thalipeeth ,added to saags or dal in winter.

• Kulith / horsegram ( Kollu)( Other forgotten pulses like alsane, navrangi dal, etc) pulses
  

Benefits: Prevents kidney stones, beats bloating, good source of protein, fibre and micro-nutrients
How to add to your diet: As parathas, soup, dal etc.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Reduce Your Risk of Alzheimer's with These Great Foods!

Alzheimer's disease causes around 60-70% of dementia cases, making it one of the most common causes of this cognitive decline. This chronic neurodegenerative disease starts slowly and gets progressively worse with time. The initial symptoms include memory loss and difficulties with thinking. As the disease advances, the symptoms include problems with language, mood swings, loss of motivation, behavioral issues and not being able to look after yourself.

Alzheimer's exact cause is unknown, however, about 70% of cases are linked to genetics. Other risk factors include repetitive head injuries, depression or hypertension. If you happen to be at high risk of contracting Alzheimer's, changing your diet can help a lot. In fact, there are many foods out there that can help improve your cognitive health and significantly reduce your risk of developing the disease.

Below are 10 superfoods that help reduce the risk of Alzheimer's disease:

1. Blueberries
These are packed full of antioxidants, which can help protect the brain from free-radical damage. Furthermore, they also protect the body from toxic iron compounds that have been known to cause degenerative diseases, such as Alzheimer's, Parkinson's and multiple sclerosis.

A 2016 study, carried out by University of Cincinnati researchers, showed that blueberries could be used in the on-going war against Alzheimer's disease. This study showed that the antioxidants present in the berries could help prevent the devastating effects of the common form of dementia.

These berries are perfect as a healthy snack throughout the day. They can be eaten alone or used in granolas, fruit salads, cereals or smoothies.

2. Kale and Other Green Leafy Vegetables

Green leafy vegetables such as kale help keep our mental abilities sharp, prevent cognitive decline and reduce the risk of contracting Alzheimer's disease.  Kale is a rich source of vitamin B12, which is very important for cognitive health.

A study published in 2015 by Rush University Medical Center researchers found that adding more kale, collards, spinach and mustard greens to our diet could help slow cognitive decline. This study examined in depth the nutrients responsible for this effect and found that it is Vitamin K consumption that slows down cognitive decline.

Eating just 1 to 2 servings of kale or any other green leafy vegetable per day can be very beneficial in warding off Alzheimer's.

3. Green Tea
When it comes down to antioxidant-rich foods that can improve brain power, green tea should most definitely be on the list. Its antioxidants support healthy blood vessels in the brain so that it can function properly. Furthermore, drinking green tea may stop the plaque growth in the brain that is linked to Alzheimer's and Parkinson's.

Drink 2 to 3 cups of green tea a day to maintain your brain's long-term health.

4. Cinnamon
This popular spice can help break up brain plaque and reduce inflammation of the brain that may cause memory issues. Cinnamon is effective in preventing (and delaying) the symptoms of Alzheimer's as it facilitates better blood flow to the brain. Even inhaling its fragrance can improve cognitive processing and brain functioning in relation to attention, virtual recognition memory, working memory, and visual-motor speed.

Drink a cup of cinnamon tea each day as well as sprinkle cinnamon powder on your toast, cereal, oatmeal, baked goods, smoothies, and fruit salads.

5. Salmon

DHA, an omega-3 fatty acid present in fish oil, can slow the accumulation of tau, a protein that leads to the development of neurofibrillary tangles.  Furthermore, DHA also reduces levels of the protein beta-amyloid, which can clump together in the brain to form plaque.

A study that was published in 2016 in the Journal of the American Medical Association found that seafood consumption is associated with less neuropathology.

To reduce your risk of contracting Alzheimer's, 1 serving of fresh salmon once a week is all you need.

6. Turmeric

Turmeric's antioxidant power supports overall brain health by helping remove plaque buildup from the brain and improving the flow of oxygen. This helps to slow down the effects of Alzheimer's.

Drink a glass of turmeric milk once a day and include it in your cooking to keep your brain sharp for many years to come.

7. Extra-Virgin Olive Oil
Extra-virgin olive oil contains oleo can, a phenolic compound that improves the production of key proteins and enzymes that break down amyloid plaques. Therefore, extra-virgin olive oil acts as a neuroprotective mechanism against Alzheimer's disease.

To reap the benefits of extra-virgin olive oil, use it when cooking and as an ingredient in sauces and dressings.

8. Coconut Oil

The medium-chain triglycerides present in coconut oil increase the level of ketone bodies in the blood - these work as alternative brain fuel and improve cognitive performance.

As little as one tablespoon of coconut oil per day will improve cognitive functioning and memory in people of all ages.

9. Broccoli
This vegetable is a very rich source of folate and vitamin C, both of which are very important when it comes down to brain functions. Furthermore, the carotenoids present in broccoli lower the levels of homocysteine, an amino acid that is linked to cognitive impairment. Broccoli can also relieve the effects of depression and mental exhaustion.

One cup of broccoli two to three times a week can significantly reduce your chance of suffering from dementia and Alzheimer's in your old age.

10. Walnuts
Due to their anti-inflammatory and anti-oxidative properties, walnuts may help reduce the risk, delay the onset of, slow the progression of or even prevent Alzheimer's disease.

Walnuts help to protect the brain from the beta-amyloid protein, a protein that is often found in the brain of Alzheimer's patients. Furthermore, walnuts are a great source of zinc, a mineral that is great for protecting the brain from free-radical damage.

Simply eat a handful of walnuts each day to improve your cognitive health.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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No more just a traditional Japanese tea: Why matcha is on the 2020 superfoods list

You might be forgiven for thinking this is the food that the Hulk loves. In a bright shade of green, much like the superhero character, matcha is a powdered form of green tea that packs a powerful punch. It has a distinct taste — savoury and nutty with a slight bitterness. A staple drink in Japan for decades, the world has been waking up to the benefits of matcha in the present day. The ingredient is also one of the superfoods to look forward to in 2020. He re’s why it’s being seen as more than a brew... Lends itself well to desserts

What was once just a tea, has moved into so much more. Today you find so many dishes made from matcha — from cakes to cookies, pies and puddings. A Dessert specialist says it’s valued not just for its health benefits, but also the unique flavour it packs. “Matcha has found its way across the world where it’s not only used for tea and beverages, but also found its way to mainstream dessert items. It’s got a very nutty taste and pairs really well with sugar, white chocolate and brings a very good balance to desserts. That’s why brown butter, berries or any kind of white chocolate goes very well with it. So, you will see a lot of matcha in cookies and cakes. I have made matcha macarons, bundt cakes and you can make matcha ice cream, too. Since it can get bitter, you need to be careful about how much you need use in a recipe; balance matters.”

Healthy fix

A Dietician who shared some tips on how to use matcha (left), says, “Matcha is a newer fad in India. It’s a ground, concentrated form of green tea, but unlike other forms, it can be used in various dishes. It boosts metabolism and aids weight loss. If regularly taken in the form of tea without sugar, it can lower blood pressure and sugar levels. It’s got a mild caffeinated effect and can give a pick-me-up effect. Matcha drink can improve focus and its antioxidants boost heart health. It detoxifies you inside out.”

How to use

• Mix one teaspoon of matcha powder with spinach puree and use it as a curry.
• In masala ginger tea, mix ½ tea spoon of matcha and enjoy this drink to fight winter allergies and improve immunity.
• Simply add it to cookies and walnut cakes or nut-based energy laddoos and eat them post a meal.
• Make a smoothie out of it and have it as a post-workout drink.
• Avoid it if you have sleeping problems as matcha is very high on caffeine.
• Add one teaspoon of matcha powder to one glass water, one teaspoon of honey and one squeezed lemon.
• Have this powerful drink while travelling or at the workplace.
• You can also add matcha to buttermilk and have it as an in-between filler.

Art of Brewing it

Matcha tea is an integral part of Japanese ceremonial tea. Says tea sommelier, “Matcha sure is catching up worldwide, but for Japan it is only used on occasions like weddings and at important ceremonies. In fact, in Japan, you also get a chocolate flavoured-matcha. The ingredient works well for food recipes. Several hotel and fine dining establishments order it here, and internationally, it is ordered by chefs for desserts and food beverage recipes like frappes and puddings.”

She shares a few tips on how to brew and drink it:

• Matcha is best enjoyed pure, sans all the gimmicky flavours that come attached with it because that way you may be destroying all the benefits like vitamin C, antioxidants, etc that it has.
• When preparing the tea, you will need a chawan (bowl) and a chasen (bamboo whisk).
• To make it, shut the gas off on the first boil, and once the bubbles start to calm down, pour the liquid over the matcha powder. Use the whisk and go zigzag to ensure you get a frothy liquid.
• Sip away the same from the bowl itself.
• Matcha is usually paired with wagashi, a sweet, so as to balance out its bitter taste.

Can reduce anxietyA study by researchers from Kumamoto University, Japan has found that consuming matcha powder or extract has calming effects.

137 times the antioxidants Powdered matcha tea has 137 times more antioxidants than regular brewed green tea, making it a nutritional powerhouse.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement