Iron plays a very key role in producing hemoglobin, a protein that helps red blood cells to transport oxygen in the body. Iron deficiency is the most common cause of anemia.
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In the early part of the 20 century, people around the world were consuming most fruits and vegetables with the peel intact, be it guava, apple, mango, banana or vegetables. But today, many of us strongly believe that it is unsafe to eat fruits without peeling off the skin. However, there are some among us even today who like to eat fruits with peel but fear doing so since we know that fruits harbor a lot of dangerous pesticide residues and the wax coating on the surface! Is it good to peel or not to peel? The question here is what is best for us.
For those who believe that the skin is an inert envelope designed by nature to protect the fruits from external threats, it certainly seems logical to remove the peel before actually eating them. However, data gathered on the quality and composition of peel from several fruits and vegetables appear to dismiss such belief as baseless. Scores of reports appearing on the nutrient content in peel strongly affirm the fact that the peel and the layer immediately beneath it, are a veritable mine of highly essential nutrients and health-promoting phytochemicals, besides being an excellent source of natural fibre. More important is the fact that the peel, in many cases, is richer in nutrients compared to the sweet and juicy fruit pulp.
The data generated on apple, among others, substantiate this claim. Apple peel is an outstanding source of fiber with cancer-fighting properties and contains abundant quantity of the antioxidant polyphenols. Apple skin contains quercetin , a flavonoid that is supposed to help avoid heart attacks. Similarly, banana peel is rich in fiber aiding in digestion and bowel movement and helps to reduce cholesterol in the blood. Banana peel has an antioxidant called lutein, which helps to protect and improve the health of our eyes and a mood-stimulating substance called tryptophan.
Similarly vegetable peels like potato are richer in mineral nutrients and antioxidant phytochemicals which protect us from various illnesses. Potato peel contain double the quantities of seven nutrients, seven times more calcium, five times more riboflavin and 17 times more iron than the same weight of pulp. The same applies to many other fruits and vegetables also. It is now well established that the peel surpasses the pulp or flesh in its nutritive value. Therefore, it is prudent to consume fruits and vegetables with the peel. <
While we accept the above fact, it is also worth remembering that the skin of the fruit is where various pesticides and commercial sealing waxes applied on the fruit, to give them a glossy appearance and prolong the shelf life, build up. Some of these harmful pesticide molecules could turn out to be cancer producing. Therefore, go for organically grown fruits and veggies, as far as possible, or else, make sure you wash the pesticides off from fruits and vegetables to a great extent, if not completely, before eating. As far as the wax is concerned, there is no easy way to get rid of them at home except by peeling. However, it must be added that those waxes made from natural sources are considered to be edible and hence not likely to cause any harm, unless it is adulterated. So, next time you eat your fruits, think twice before you peel.
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The popular media keeps harking back that consumption of saturated fats is bad for the heart and that, vegetable oils are the best for our health. At the same time, health ads maintain that a high proportion of Omega-3 fatty acids is essential for a healthy heart. These two seem to be apparently contradictory to each other as vegetable oils have large amounts of Omega-6 fatty acids and very little Omega-3 fatty acids.
Hence, in the long run, consumption of only vegetable oils can result in an abnormally high ratio of Omega-6/Omega-3 (as high as 100:1) as against the ideal ratio of 3:1. Such a high ratio of Omega-6/Omega-3 is dangerous to the heart since it has the effect of over-stimulating the inflammatory processes in our body.
There is strong evidence to show that Omega-3 fats are beneficial for the normal functioning of the heart as they help in maintaining a steady heart beat and do not allow the heart to slip into a potentially precarious rhythm. Evidences also show that Omega-3 fatty acids may help in controlling rheumatoid arthritis, depression and many other evils.
Chemical nature of Omega-3 fats : In chemical terms, Omega-3 fats are a family of three polyunsaturated fats ,which are considered “essential” fats because they are not made by the human body and therefore, must be supplemented in our diet.
A well balanced diet must contain all these in the right proportions. In our body, ALA is mainly used for energy generation, while EPA and DHA find their way into the synthesis of vital compounds. Inter-conversion from ALA into EPA and DHA occurs at a very limited rate. EPA,and DHA are known to lower triglycerides and blood pressure.
How much do we need: Estimates regarding how much of Omega-3 we need daily vary widely. According to standard recommendations, 4% of the total calorie intake must come from Omega-3 fats. This means that for an average adult with a total intake of 1800 calories daily, of which 20% is derived from fats and oils, about 12 g out of a total 40 g must come from Omega-3 fats. In order to meet this requirement, one must take about 180g of walnuts or 90g of flax seed or 1.2 liters of virgin olive oil per day. A 100g serving of soybeans, navy beans, or kidney beans in a day provides between 0.2 to 1.0 g of Omega-3 fats only. These figures show that although walnuts or flax seed can contribute to a Omega-3 rich diet, the levels at which these have to be taken is unreasonably high making it almost impracticable for anyone to meet the demand from plant based food sources. Similarly, for those, dependent on animal foods, a 120g serving of Chinook salmon fish provides around 2g of Omega-3 and one tsp of cod fish oil a day can give one gram of EPA and DHA.
How then do we maintain the ideal ratio of Omega-6/Omega-3? Conventional wisdom derived from classical literature suggests that the easiest and the best way is to drastically cut down on the total intake of vegetable oils and instead rely more on butter, ghee and coconut oil, which are quite rich in sources of Omega-3. Thus, if one limits the daily fat intake to about 10% of the total calories equivalent to 20 g/day, the amount of Omega-3 needed by the body is significantly reduced to about 6g/day.
Ghee contains linoleic acid, a Omega-6 fatty acid and Alpha-linolenic acid, a Omega-3 fatty acid in equal proportions and is unique in providing 1:1 ratio of Omega-6/Omega-3 fatty acids. Ghee is high in monounsaturated fatty acids (MUFAs) which are associated with prevention of heart disease and cancer. Ghee also comes closest to having the ideal ratio of MUFA to polyunsaturated fatty acids (PUFA) and is far superior to the popular vegetable oils which are very rich in PUFAs. At levels under 10% of total calories, ghee also appears to help lower the risk of cardio vascular diseases, especially when other fats consumed during the day is exclusively derived from plants.
Additionally, supplementing the daily diet with other natural sources of Omega-3 would be helpful in maintaining the ideal ratio of Omega-6/Omega-3 to ensure a healthy heart. Finally, an useful tip to remember. Omega-3 fats are sensitive to heat and therefore, frying of fish and roasting of foodstuffs containing Omega-3 fats should be avoided , as far as possible, to retain their health benefits. One of the best way would be to add flax seed chutney powder or flax seed chutney to the diet.
Food and Nutrition. What is it, all about?
Food is the basis of all life on earth. The survival of mankind is dependent on the regular supply of food which provides nourishment to the body and energy for the daily activities. Like an automobile car which needs petrol to run, our body needs food to perform several functions such as growth, development, repair and maintenance. Besides, food also protects us against diseases and restores health. The vital importance of food to human beings is highlighted in ancient Indian literature. One of the earliest references to attributes of food is available in the Rig Veda which refers to food as the “mother essence of healing”. In ancient India, food was considered essential not only to increase body strength but also to purify the mind and consciousness. Modern science has shown that food is essentially made up of carbohydrates, proteins, fats, minerals, vitamins and many other phyto-nutrients. The regular intake of a well balanced diet containing the right amount of nutrients plays a vital role in our wellbeing and helps to keep the body and mind fit. Apart from meeting the physical requirements, food also fulfills our emotional and socio cultural needs.
Foods are generally classified based on their composition. Cereals containing starch as the major ingredient are classified as carbohydrate-rich while legumes and pulses are considered as protein-rich. Nuts and many seeds are rich in oils and fats. Fruits and vegetables are loaded with vitamins, minerals and protective phyto-nutrients and are an important source of dietary fiber. Fruits are virtually free of fat and low in calories. Regular consumption of fruits ensures adequate supply of valuable minerals and phyto-nutrients besides keeping the digestive system perfectly healthy. Recent studies show that the protective phyto-chemicals in fruits guard the body against the undesirable effects of the highly toxic free radicals and aid in preventing many life-style diseases affecting mankind. Since fresh fruits are ingested without processing, the availability of nutrients to the body is the highest among all foods.
Vegetables, on the other hand, are also rich in nutrients and mineral elements. Many vegetables are consumed in the raw form which serves to provide heat-labile vitamins to the body and act as invaluable source of mineral nutrients and fiber, so vital for a healthy diet. A large number of studies around the world have shown that people regularly consuming adequate quantity of fruits and vegetables may be less prone to the risk of chronic diseases such as heart disease and cancer.
Ayur Veda, the oldest known scripture in the world on health, nutrition and medicine has prescribed several guidelines for a healthy eating habit. A significant aspect of this work is that emphasis is laid not only on the nutritive quality of food but also on many other attributes such as cleanliness, hygiene, moderation, combination of foods, timely eating and even the ambience in which food is consumed. These factors reflect the importance given to food in order to maintain health and well-being of the masses.
