Sunday, January 8, 2012

The Essential 4 Foods: A must include in your daily diet



We all know what we should avoid;  Excessively sweet food, fried food, fast food, ice creams,chocolates, vada paav, paav Bhaji , Samosa , bhajiya & kachori.(We all know the list ). Having said that, one must not stop eating these foods once in a while.How else how do we justify our tongue having anywhere between 4000 - 10000 Taste-buds??!! but only once in a while. So, I shall not discuss these foods but focus on the other 4 essential foods you must consume in your daily diet.


Including these foods in your daily diet of 5-6 meals will result in the following changes from DAY ONE
  1. Increased levels of energy throughout the day
  2. Improved quality of sleep
  3. Few if any hunger pangs resulting in unhealthy binging
  4. Less frequent occurrences of minor ailments
  5. Less frequent visits to a doctor
  6. Fewer occurrences of Nutrition Deficiency related disorders
1. Oats
Want to be fit as a horse? Have Oats. Oats form 20% of a horse's daily diet. No wonder they are so healthy , fit , agile, lean and mean. Oats are believed to lower LDL (Bad) cholestrol and reduce the risk of heart disease. Of all the grains, Oats contain maximum amount of soluble fiber, thus giving a feeling of fullness for a longer time post consumption( This is helpful for people who want to cut the habit of munching unhealthy snacks very now and then). According to World Health Organization's research, Oat protein is similar in quality to that of Soy Protein. Moreover 100 gms of Oats give you 17 gms of protein.

Also, since oats contain complex carbohydrates, it results in slow and continuous release of energy , which avoids the feeling of tiredness by 11 am that most people complain of. Also, consumption of oats does not result in immediate increase in blood sugar levels , as happens on consumption of simple carbohydrates.

2.Apples
An apple a day keeps the doctor away.If the nurse is cute keep the apple away , goes the extension. I'd say, eat an apple a day, be fit , so you can catch that cute nurse once she finishes her shift and ask her out on a date. Sounds like a better deal.
Apples is truly a powerful food. Once you know all the benefits it offers, you realize the truth in the banal hackneyed pharse about it.

To start with, Apples are rich in antioxidants , thus fighting the harmful effects of free radicals. Antioxidants from apples help reduce risk of Lung cancer, asthama and heart disease. Daily consumption of apples reduces LDL cholestrol .
Antioxidants in apples prevent Lipid Peroxidation i.e. Free radicals ( as spoken about in earlier posts)  steal electrons from Fats those found in cell membranes, resulting in Cell damage.Limiting Lipid Peroxidation results in lowering risk of heart disease.

Interesting fact:
You may have heard of " one rotten apple spoils the bunch". It is said so because, a damaged or bruised apple after a while will start releasing ethylene gas which also starts rotting the other apples.


3. A Vegetable
Vegetables are a good source of dietary fiber.Vegetables have varying proportions of vitamins such as Vitamin A, Vitamin B6,Vitamin K, dietary minerals and carbohydrates. Vegetables also known have antioxidant, antibacterial, anti fungal,  and anti carcinogenic properties. This makes it important to consume a variety of vegetables in ones daily diet. Include any of the readily available vegetables in your diet:
  1. Potato (Aaloo) 
  2. Okra ( Bhindi)
  3. Calabash (Doodhi/Lauki)
  4. Frenchbeans (Fanasi)
  5. Green Peas (Matar)
  6. Fenugreek Leaves (Methi)
  7. Spinach (Palak)
  8. Cabbage (Pattagobhi)
  9. Cauliflower (Phoolgobhi)
  10. Capsicum (Shimlamirch)
4.Pulses
Pulses are high in protein. This makes them particularly important for vegetarians , who do not rely on meat or eggs for proteins.Proteins are a part of almost each and every cell in our bodies. Hence, no other nutrient is as important as protein in keeping us alive and kicking. Combining pulses with vegetables gives you a source of complete protein in your diet. Hence one must include any of the various readily available pulses such as:
  • Kidney Bean (Rajma)
  • Black Gram(Udad)
  • Black eyed Peas (Chowra)
  • Chick Peas (Chole)
  • Moth Beans (Matki)
  • Pigeon Peas (Tuar Daal)
  • Split skinless chickpeas (Chana Daal)
  • Whole Mung Daal ( Saabut moong)

Include these 4 essential foods in your daily diet to keep your body running smoothly like a super efficient car engine.

References: 

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