Reading Time: 6 minutesExplore the rich history and global appeal of tofu. Discover its versatile nature, health benefits, and creative use in Indian dishes.
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Foodtopsy, Nutrition and Diet
Reading Time: 6 minutesThe Health Benefits of Tea: A Steaming Cup of Wellness “Ti (Tea) – a drink with jam and bread “, remember this line from the song “Do Re Mi” from the 1965 Hollywood movie “The Sound of Music”? Well, that’s what we are talking about today, our cuppa Tea in English, Cha in Gujarati and Bengali, Chaha in Marathi, Chai in Hindi, and so on. The Botanic name of tea is Camellia sinisis and it is native to the Indian Sub-Continent, South East Asia, and East Asia. “You can’t get a cup of tea big enough or a book long enough to suit me.” C.S. Lewis This quote by C.S. Lewis reflects the comfort and satisfaction that many people find in a cup of tea and a good book. It speaks to the idea that tea has a soothing and calming effect, making it a perfect companion for moments of relaxation and reflection. If we want to relax – we drink chai, if we are meeting friends- we drink chai, if we are stressed- we drink chai, if we visit relatives or vice versa- we brew a hot cup of tea and drink chai, be it any occasion, we Indians love our Chai and this shows the diversity of different varieties of Chai found pan India. Irani Chai: This tea is laced with Mawa or Khoya, to give it a distinct flavour. It is sweet, creamy and milky to drink. Kangra Chai: The Kangra region in Palampur, North India, has some of the finest teas in India, It is also called the Tea Capital of India. Sulamaini Chai: This is found in the Malabar region of Kerala State. It is a type of Aromatic spiced Black tea of Arabic origin Darjeeling Tea: Also referred to as “Champagne of teas”, the finest Black tea is grown at the World’s highest altitude in Darjeeling in West Bengal State. This has a sweet musky flavour. Lebu Cha (Lemon Tea): The Bengali variant of tea is called Lebu Cha. It is black tea infused with a bit of lemon that gives it a unique taste. Ronga Saah, Assam: This reddish-brown variety is grown largely in Assam State. It has a very refreshing taste. Noon Chai, Kashmir: This is very famous in Kashmir. It is an infusion of Gunpowder tea leaves, milk, salt and baking soda and has a distinct taste. Nilgiri Tea: this variety is grown in the subtropical region of the Nilgiri Hills of Tamil Nadu State. It has a strong scent and spicy aftertaste. Butter Tea: This variety is suitable for people residing in the Himalayan regions, as It helps them cope better with working and farming at such high altitudes. It is also called Po Cha and Cha Suma. Masala Chai: This is made with water, tea, milk and sugar and adding in some tea masala or cardamom/cinnamon/ginger/tulsi/pudina/fennel seeds (anything you prefer). Who can forget the “Kadha” – an infusion of ginger, bay leaves, cloves, cinnamon, honey and many such ingredients, that we swore by during the Lockdown period in India? Health Benefits of Tea Herbal teas have long been cherished for their soothing flavors and potential health benefits. Tea with its various permutations and combinations boasts many benefits, namely: Antioxidants: Tea, especially Green Tea is rich in antioxidants like Catechins, which help in fighting the harm caused by free radicals in our body. Improved heart health: Tea helps to reduce our blood pressure and cholesterol levels, thereby reducing the risk of heart problems. Better Digestion: Herbal teas help to reduce digestive problems like indigestion, bloating and nausea. Weight Management: Some teas with the combination of caffeine and antioxidants boost the metabolism levels and induce more burning of fat, thereby reducing weight. keep Stress at Bay: Some infused teas like Bayleaf tea contain Linalool which helps to lower stress hormones and thereby reduce the chances of depression and anxiety in our body and the aroma makes us unwind. Blood purification: Green tea contains anti-ageing and anti-inflammatory substances that purify the blood and flush out toxins making our skin glowing and healthy. It also aids in weight reduction. Regulation of Blood sugar: Tea is good for managing our blood sugar levels and maintaining them. Alertness: Black tea contains L-theanine, an amino acid, that increases our alertness naturally and also energises us. Thereby enhancing our mental clarity and improving cognitive functions. Oral health: Black tea reduces the plaque and growth of bacteria thereby lessening the chances of cavities in the teeth owing to the presence of polyphenols (particularly catechins and theaflavins) in tea. Reduce Inflammation: Herbal teas have anti-inflammatory properties that help to treat ailments like Arthritis, headaches, haemorrhoids, and gastrointestinal pains. Boost Immune System: Tea helps to boost our immune system so that we are fitter and more able to ward off germs and diseases. Herbal Teas for Healthy Skin and Hair. [Image Source: Pixabay] Tea Garden, Assam, India. [Image Source: Pixabay] Beyond their delightful taste and calming properties, many herbal teas offer a treasure trove of advantages for your skin and hair. From preventing premature ageing to promoting hair growth, these teas have found their way into beauty routines worldwide. Rose Tea: Rich in antioxidants, it can help reduce fine lines, and wrinkles, prevent premature ageing and improve skin complexion. Chamomile Tea: Known for its soothing properties, it can promote healthy hair growth. Black Tea contains antioxidants that can help combat signs of ageing and promote skin health. Ginger Tea: Its antimicrobial, antiseptic and anti-inflammatory properties can be beneficial for skin health. Green Tea: Loaded with antioxidants, it can detoxify the skin and protect against wrinkles. Peppermint Tea: May help prevent clogged pores and reduce acne. Matcha Tea: Rich in antioxidants, it can detoxify the skin and promote overall health. Lavender Tea: Known for its calming effects, it can benefit the skin by reducing stress-related issues. Hibiscus Tea: Contains antioxidants and can promote detoxification and hair growth. Dandelion Tea: Rich in antioxidants, it can help fight signs of
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Nutrition and Diet, People Forum
Reading Time: 4 minutesIntermittent Fasting: The Path to Health and Longevity Throughout history, fasting has been linked to both physical well-being and spiritual growth. Various religions have practised fasting as a means of self-purification or to honour and glorify God. In a world where diets often come and go, one dietary approach has stood the test of time and gained recognition for its numerous health benefits: intermittent fasting (IF). IF isn’t just another dieting fad; it’s an eating pattern that has been practised for centuries and has now garnered scientific support for its potential to enhance health, promote weight management, and even extend longevity. Mahatma Gandhi, our revered Father of the Nation, frequently advocated fasting for health, drawing from his faith in naturopathic principles. Gandhi ji believed that fasting could occasionally stimulate sexual desire and enhance one’s appetite for food. In this article, we’ll explore the various methods of intermittent fasting, delve into the science behind its health benefits, and understand how it can be a pathway to a healthier and longer life. Paramahansa Yogananda (left) and Gandhiji (right). Source: Wikimedia Commons What is Intermittent Fasting Intermittent fasting is a structured eating pattern that alternates between periods of fasting and eating. Unlike traditional diets that focus on what you eat, IF emphasises when you eat. There are several popular methods of intermittent fasting, each with its unique approach: The 16/8 Method: This method involves fasting for 16 hours each day and restricting your eating to an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM and fast from 8:00 PM to 12:00 PM the next day. The 5:2 Method: With this approach, you consume a regular diet for five days of the week and restrict calorie intake to around 500-600 calories on the remaining two non-consecutive days. The Eat-Stop-Eat Method: In this method, you fast for a full 24 hours once or twice a week. For example, you might fast from dinner one day until dinner the next. The Alternate-Day Fasting Method involves alternating between fasting and non-fasting days. On fasting days, you consume very few calories or none at all. The Warrior Diet: This method involves consuming small amounts of raw fruits and vegetables during the day and having one large meal in the evening, usually within a 4-hour eating window. Health Benefits of Intermittent Fasting Weight Management: Intermittent fasting can help you reduce calorie intake, which often leads to weight loss. Additionally, it can enhance fat loss and preserve lean muscle mass. Improved Insulin Sensitivity: IF can improve insulin sensitivity, helping regulate blood sugar levels and reducing the risk of type 2 diabetes. Heart Health: Some studies suggest that intermittent fasting may improve cardiovascular health by reducing risk factors like blood pressure, cholesterol levels, and triglycerides. Enhanced Autophagy: Autophagy is a cellular process that cleans out damaged cells and regenerates new ones. Fasting triggers autophagy, which can help protect against various diseases and slow down the ageing process. Longevity: Research on animals has shown that intermittent fasting may extend lifespan by promoting cellular repair and reducing the risk of age-related diseases. Getting Started with Intermittent Fasting Before embarking on an intermittent fasting journey, it’s essential to consider a few key points: Consult a Healthcare Professional: If you have underlying health conditions or are taking medications, consult with a healthcare provider before starting any fasting regimen. Choose the Right Method: Select an intermittent fasting method that aligns with your lifestyle and preferences. Stay Hydrated: During fasting periods, it’s essential to stay hydrated by drinking water, herbal teas, or black coffee (without added sugars or cream). Listen to Your Body: Pay attention to hunger cues and adjust your fasting schedule accordingly. It’s essential to maintain a healthy relationship with food Conclusion In conclusion, intermittent fasting is not just a diet but a lifestyle approach that offers numerous health benefits, including weight management, improved insulin sensitivity, heart health, enhanced autophagy, and potential longevity. However, it’s essential to approach it thoughtfully and with medical guidance, especially if you have any health concerns. With the right approach, intermittent fasting can be a path to better health and a longer, more vibrant life. TAC Desk
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Nutrition and Diet, People Forum
Reading Time: 9 minutesExploring the Health Benefits of Omega Fatty Acids People have shown significant interest in specific foods known for their health-enhancing effects. These foods offer more than just basic nutrition; they deliver additional health benefits. Including polyunsaturated fatty acids such as omega fatty acids in your diet is essential, given their profound significance for overall health. What are Omega fatty acids? Omega fatty acids are the type of polyunsaturated fats, that play a vital role in numerous physiological processes within the body. They are classified into diverse types, distinguished by their chemical makeup. Among them, two are well studied and stand out significantly due to their acknowledged significance as integral elements of a wholesome diet as well as their associated health benefits. Here is an overview of these 2 well-known common types: Omega 3 fatty acids: This group of fatty acids contains its first unsaturated bond at the third position from the omega carbon. Omega 3s are beneficial for health and are further classified into subtypes. The three kinds of Omega-3 fatty acids include: Alpha-linolenic acid (ALA): ALA is primarily obtained from plant-based foods such as flaxseeds, chia seeds, walnuts, and certain vegetable oils. Eicosapentaenoic acid (EPA): EPA is commonly present in fatty fish like salmon, mackerel, and sardines. It is linked to cardiovascular health and the reduction of inflammation. Docosahexaenoic acid (DHA): Similar to EPA, DHA is present in fatty fish and holds significant importance for brain health and the development of the nervous system. It is also naturally occurring in breast milk and is frequently supplemented in infant formula to support early growth and cognitive development. Omega 6 fatty acids: There are four types of Omega-6 fatty acids: Linoleic acid (LA) Conjugated linoleic acid (CLA) Arachidonic acid (ARA) Gamma linolenic acid (GLA) A deficiency in either Omega-3 or Omega-6 fatty acids can lead to dermatitis, skin roughness, and other skin-related problems. An estimated 95% of the global population is believed to have an inadequate intake of omega-3 fatty acids, highlighting its status as an essential nutrient. Omega-6 fats also play a significant role in the body similar to omega-3s, but they should be consumed in balance with Omega-3 fatty acids. Sources of omega-6 fatty acids include vegetable oils (such as soybean, corn, and sunflower oil), nuts, seeds, and processed foods. Need for Balancing Omega-3 and Omega-6 Intake: In the modern Western diet, there is frequently an elevated ratio of omega-6 to omega-3 fatty acids, potentially leading to chronic inflammation. To address this, increasing the consumption of foods rich in omega-3 or incorporating omega-3 supplements can aid in rebalancing this ratio and mitigating inflammation. Where do omega-3 Fatty acids occur in the human body? Omega-3 fatty acids are found in various parts of the body, where they play important roles in supporting overall health. Cell Membranes: Omega-3s, particularly DHA, are integral components of cell membranes, where they play a crucial role in maintaining membrane fluidity, flexibility, and overall cell function. Brain: DHA is highly concentrated in the brain and is essential for proper brain development and function. It is a major structural component of brain cell membranes and supports cognitive processes. Eyes: DHA is also present in high concentrations in the retina of the eyes, contributing to visual function and health. Heart and Blood Vessels: EPA and DHA are known for their cardiovascular benefits. They help reduce inflammation, lower triglyceride levels, and improve blood vessel function, thus supporting heart health. Joints: Omega-3s can help reduce inflammation in joints and may provide relief for conditions like arthritis. Skin: Omega-3s help maintain the skin’s barrier function, hydration, and overall health. They play a role in managing skin conditions and promoting a healthy complexion. Liver: Omega-3s may support liver health by reducing inflammation and improving fat metabolism. Immune System: Omega-3s can modulate the immune response and contribute to a balanced immune system. Endocrine System: Omega-3s are involved in the regulation of hormone production and overall hormonal balance. Nervous System: Omega-3s are important for the proper functioning of the nervous system, including neurotransmitter synthesis and nerve signal transmission. It’s crucial to recognize that although the body can produce certain Omega-3s, like alpha-linolenic acid (ALA), its efficiency in synthesizing EPA and DHA is limited. Consequently, ensuring an adequate intake of EPA and DHA through dietary sources or supplements becomes essential for maintaining optimal health, particularly given their diverse and extensive benefits across various bodily functions. Benefits of Omega-3 Fatty Acids Omega Fats for Cardiac Health: Omega-3 fatty acids are widely recognized for their positive impact on cardiac health and blood vessels through various mechanisms: Arrhythmia Prevention: Omega-3s are acknowledged for their ability to lower the risk of arrhythmias, which are irregular heartbeats. This can also contribute to reducing the likelihood of cardiac abnormalities like myocardial infarction (heart attack) and angina. Prevent plaque build-up: Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) play a role in preventing plaque buildup (atherosclerosis) in several ways: Anti-Inflammatory Effects: Omega-3s have anti-inflammatory properties that help reduce inflammation within the blood vessels. Chronic inflammation is a key factor in the development of atherosclerosis and plaque formation. By lowering inflammation, omega-3s can slow down the initiation and progression of plaque buildup. Triglyceride Reduction: Omega-3s can lower levels of triglycerides, a type of fat in the blood. Elevated triglyceride levels are associated with an increased risk of atherosclerosis and cardiovascular disease. By reducing triglycerides, omega-3s contribute to a healthier lipid profile and help prevent the deposition of fats within arterial walls. Blood Pressure Regulation: Omega-3s help regulate blood pressure levels. High blood pressure is a risk factor for atherosclerosis, as it can damage the lining of blood vessels and promote plaque formation. Omega-3s support optimal blood pressure, reducing stress on the arterial walls and minimizing the risk of plaque buildup. Anti-Platelet Activity: Omega-3s have mild anti-platelet effects, which means they can help prevent excessive blood clotting. Clots can contribute to the development of plaques by narrowing the blood vessels and obstructing blood flow.
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Nutrition and Diet, People Forum