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Rice Bran Oil and its 7 benefits

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‘Good health is a boon’

According to the World Health Organisation (WHO), Health is “a state of mental, physical and social well-being, not merely the absence of any disease or infirmity”.

What we eat, how it’s prepared, and when we consume it all play vital roles in our health. Oil, a key ingredient in Indian cuisine, greatly influences our health depending on the type and amount used. Choosing the right oil is especially important for those with busy lifestyles.

As the second-largest rice producer globally, India produces around 100 MMT of rice annually. Rice bran oil, extracted from rice husk and germ, has a high smoke point of 232°C (450°F), a long shelf life, and a mild flavor, making it ideal for high-temperature cooking like stir-frying and deep-frying.

According to the latest recommendations by the National Institute of Nutrition (NIN) and the Indian Council of Medical Research (ICMR), the ideal oil composition is 27-33% saturated fat, 33-40% monounsaturated fat, and 27-33% polyunsaturated fat. Rice bran oil closely matches this recommendation with a composition of SFA (24%), MUFA (42%), and PUFA (34%), offering a balanced fatty acid profile.

Health Benefits of Rice Bran Oil:

Rice bran oil contains essential nutrients that benefit health in numerous ways:

1) Rich in Vitamin E
Rice bran oil contains tocopherols and tocotrienols, forms of Vitamin E with natural antioxidant properties that help neutralize free radicals—by-products of cellular metabolism that can cause cellular damage and mutations. These antioxidants support neurological health and hormonal balance.

2) Improves Skin Health
Squalene, an antioxidant in rice bran oil, acts as a natural moisturizer, protecting skin from wrinkles, delaying signs of aging, and reducing sun damage.

3) Promotes Heart Health
Oryzanol, another antioxidant found in rice bran oil, helps lower cholesterol levels in the blood and liver. Using rice bran oil in a low-carb diet can help reduce triglycerides, lower LDL cholesterol, and improve the HDL-to-LDL ratio, essential for heart health. WHO recommends rice bran oil as one of the best choices for improving cholesterol levels.

4) Hypoallergenic Properties
Being hypoallergenic, rice bran oil is unlikely to cause allergic reactions, making it a suitable choice for people with food sensitivities. It may also reduce general allergic responses, lessening sensitivity to other allergens.

5) Relieves Menopausal Symptoms
Gamma-oryzanol in rice bran oil has shown effectiveness in reducing menopausal symptoms like hot flashes. A study titled Rice Bran Oil-‘The Age Old Oil’ authored by Maulishree Jhawer, Dr Enozia Vakil and Medically reviewed by Dr Simi Paknikar abd Dr Nithin Jayan found that 90%of women who were taking rice bran oil daily found relief in menopausal symptoms by improving hormonal balance (http://www.medindia.net/patients/lifestyleandwellness/rice-bran-oil-benefits.htm)

6) Aids in Blood Pressure Management
I conducted a 60-day study in New Delhi with 300 participants with mild to moderate hypertension, divided into three groups. One group took a common blood pressure medication, another used rice bran oil, and the third used both. The results were impressive: blood pressure dropped an average of 14 points in the oil-only group, 16 points in the medication group, and 36 points in the combined group. Diastolic pressure also decreased significantly in all groups.

7) Supports Weight Management
Despite its high calorie and fat content, rice bran oil can help control weight. Its viscosity prevents it from being fully absorbed by food, reducing the caloric value while retaining flavor and nutrients.

Like any other oil, rice bran oil should be consumed in moderation. NIN recommends adults with a sedentary lifestyle limit oils and fats to 25 grams per day, while those with physically demanding jobs may need 30-40 grams. Young children and adolescents should have 30-50 grams daily. Rice bran oil can also be used for post-pregnancy massages, though pregnant women should consult their doctor before using it in their diet.

We hope this article helps you, let us know in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Easy Hacks To Control Hunger Pangs

control hunger pangs

Hunger is an important signal that should not be ignored, but how often have you felt that this is a genuine one? Although growling and gurgling in the stomach are real signals to watch out for, here are some simple and effective hacks to control hunger pangs.

Effective Ways To Control Hunger Pangs

  1. Chew Well: This advice has probably been repeated several times since childhood but is often ignored. Mindful eating begins by sniffing the aroma and savoring every bite. When we chew the food properly, the flavors linger in the mouth, bringing about a satiety value and a feeling of fullness. This helps curb binge eating.
  2. Stay Hydrated: Quite often, our body signals hydration, but we end up eating instead. Getting confused between thirst and hunger is very common. Drinking water from earthen pots quenches thirst more effectively than refrigerated water. You can add lemon water and buttermilk to your diet. Summer coolants like aam panna and kokum sherbet are also great.
  3. Adequate Protein: If, despite eating breakfast, you find yourself eagerly waiting for lunch, you may need to look at the protein content in your diet. Research has shown that adequate amounts of protein help keep you full for a longer period. Ghrelin, an appetite-stimulating hormone that signals you to eat, is lower with high-protein intake.
  4. Soup: is a great rescue from the immense hunger pangs, especially in the evening. The high water content, along with fiber from the veggies, helps control hunger. Having a warm soup surprisingly reduces the appetite. Stick to broth-based soups rather than creamy ones.
  5. Spice It Up: Major Hunger pangs occur due to bland and unsatisfying food. Adding a few spices not only curbs your appetite but aids digestion. Spicy food is known to increase satiety. A simple salad can become interesting if you add a dash of lemon, sprinkle some chaat masala, or throw in some mint dip!
  6. Healthy Snacking: What you eat when hungry during odd hours plays an important role in controlling hunger pangs. Having a small mid-meal snack is good, but watch out for the quantity and quality. Seasonal fruits will keep you full and healthy. Nuts and seeds, being rich in proteins, are good as well. 
  7. Limit Excessive Sugar: There is a direct link between sugar consumption and increased hunger pangs. Besides keeping a check on high-sugar food intake, watch for hidden sugars in food labels. Opt for natural sugar sources like jaggery, dry fruits and fresh fruits.
  8. Exercise: Many people believe that exercise increases appetite. However, with regular aerobic exercise, appetite actually decreases
  9. Sleep: Lack of sleep can impact our eating patterns. Inadequate sleep leads to low energy levels. To compensate for this, we often choose sugary foods, leading to a cycle of empty calories and overeating.

And that’s it! Follow these hacks to control hunger pangs. If, despite these tips, you still feel ravenous, consider consulting a doctor. Check out other articles for healthy recipes and more topics on hunger, food, nutrition and health. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Organ Donation – Gift of Life

Lead -organ-donationA decade ago as a medical student, I had come across a blind man selling torches in the local trains. I asked him just out of curiosity the reason for his blindness to which he replied that he lost his sight in childhood after an accident which permanently damaged the blood supply to the retinas. He then went on to ask why I brought up the question and when I told him I was studying to be a doctor, he smiled and said, “I have a question for you”? I anticipated, he would want to know about recent advances in medicine that could probably restore his sight. But, I was wrong, instead, his question was different. His question was whether he could still donate his eyes. I was absolutely overwhelmed when he asked this. That is the day when I realized one can lose his eyesight but, still have a vision. With a sense of respect for him, I explained to him that his corneas could indeed be donated after his demise.

Organ transplantation is a marvelous procedure of modern medicine which helps the recipient gets a new lease of life. The only issue is, untimely demise of a loved one plunges the family and friends in so much grief that donating the deceased person’s organ doesn’t come to mind most times. It takes a mighty heart to brush aside the sorrow and take the step of organ donation, to give the gift of life to someone when you have lost a loved one.

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Organ donation is permitted by law after a person is declared brain dead. A brain dead person has no chance of revival as all his brain activity has stopped permanently and completely. The medical fraternity follows very strict standards laid down by the Transplantation of Human Organs Act, 1994 to determine if someone is brain dead or not.

In India, it takes 4 well qualified doctors to declare brain death before a person’s organs can be harvested. The biggest hesitation in organ donation is that the body will be disfigured. The surgeon makes a single neat incision from top of the chest to the navel and after organ harvesting, it is stitched professionally and the body is handed back in the most dignified state. The organ/organs are stored in cooled containers with special preservative fluid.

Organ donation from brain dead individuals in India is very less compared to Europe and US. Live donor numbers are increasing steadily since it is possible for a relative to survive on a single kidney and even the left lobe of liver can be donated by a live donor as the liver regenerates.

2 lakh corneas are needed annually in India but only 50,000 donations happen. 5 lakh people die annually waiting for a lifesaving organ. Presumed consent for organ donation is used to increase the pool of potential donors in countries such as Austria, Belgium, Czech Republic, Finland, France, Greece, Hungary, Israel, Italy, Luxembourg, Norway, Poland, Slovenia, Spain, Sweden, Singapore and Turkey. After the death of the individuals the state becomes the custodian of the dead body, who take out the organs for transplant. Spain has the highest rate of organ donation at 36 / million. India is at 0.26/million only.

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Who, What and How Can you donate?

1) Kidneys, Heart, Lungs, Liver, Small Bowel and Pancreas can be donated for transplant. Tissues that can be donated include eyes, heart valves, bone, skin, veins and tendons.

2) Every healthy person can donate. Old age is not a deterrent to donation. Person’s physical condition, not age, which is the deciding factor. Organs and tissue from people in their 70s and 80s have also been transplanted successfully.

3) Specialist health care professionals decide in each case which tissue and organs are suitable.

4) Your near and dear ones should be aware of your will to donate your organs. In case of your untimely demise they can inform concerned authorities to harvest your viable organs.

5) Kidneys, liver, heart need to be harvested within 6 hours of death whereas corneas within 12 hrs.

organ donation

“Green corridor” is the term used when a lane from the airport to the hospital where the organ recipient is waiting is kept totally vacant for speedy transport of the organ by the doctor who has retrieved it from a donor in another city. The city traffic police officers go all out to ensure a smooth transit with zero stoppage. The nobleness of organ donation is highlighted by the efforts put in by them to help the cause.

Organ donation is easier said than done. This article is an attempt to increase awareness about this cause so that we all can create the mindset to be willing to donate organs. All religions promote this practice since extending life is considered an act of God.

So let’s pledge our organs and live even after we are gone.

Here are a few websites through which you can register and pledge your organs

www.mohanfoundation.org/

http://www.transplantindia.com/

http://www.organindia.org/

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10 ways to include water chest in your diet this season!!

Water chestnut, also known as water caltrop, is an aquatic plant from the genus Trapa. Its peculiar fruit encloses a large edible seed that offers a delightful crispiness and a subtly sweet coconut-like flavor. In India, water chestnuts are called Singhara or Paniphal and have been cultivated for over 3,000 years for their seeds, which are prized in Ayurvedic and Unani medicine. They’re also popular in Chinese medicine.

Despite their odd appearance, water chestnuts are packed with health benefits. If you haven’t tried them yet, here are a few reasons why you should:

Health Benefits of Water Chestnuts:

  • Cooling Effect: Water chestnuts help cool the body, making them great for hot weather. They also relieve thirst, control nausea, and ease diarrhea.
  • Thyroid Support: With essential minerals like iodine and manganese, water chestnuts support the healthy functioning of the thyroid gland.
  • Rich in Antioxidants: They contain polyphenols and flavonoids that provide anti-bacterial, anti-viral, anti-cancer, and antioxidant properties, strengthening the stomach and spleen.
  • Cough Relief: Ground water chestnuts can be consumed with water or juice to help relieve cough.
  • Cancer Prevention: An anti-cancer substance in water chestnuts inhibits the growth of cancer cells.
  • Improved Appetite: Both raw and juiced water chestnuts help boost appetite in children and adults, promoting healthy weight gain.
  • High in Potassium: One cup of water chestnuts provides over 362 mg of potassium, which aids muscle and nerve function, water retention, and blood pressure regulation.
  • Anti-Aging Benefits: Water chestnuts contain natural antioxidants that fight aging, prevent wrinkles, and offer protection against UV rays.
  • Diabetes-Friendly: Despite being a starchy food, polyphenols in water chestnuts help prevent spikes in blood sugar by inhibiting the breakdown of carbs.
  • Heart Health: Their combination of potassium, fiber, and antioxidant properties helps lower cholesterol and reduce the risk of heart disease.
  • Better Sleep: Vitamin B6 in water chestnuts promotes sound sleep and improved mood.
  • Fertility Boost: Water chestnuts are beneficial for women, supporting fertility and improving chances of conception.
  • Healthy Pregnancy: Being an excellent energy source, as well as its specific properties to prevent miscarriage and control hemorrhage, makes it a super food during pregnancy it is helpful for the healthy growth and development of the fetus.

Post pregnancy – it helps in controlling bleeding as well as promotes lactation.

10 Delicious Ways to Include Water Chestnuts in Your Diet:

  1. Eat Raw: The simplest and healthiest way to enjoy water chestnuts is to peel and eat them raw for a crunchy, refreshing snack.
  2. Add to Salads or Stir-Fries: Chop peeled water chestnuts and toss them into salads for extra crunch, or sauté them in stir-fries for a flavorful boost.
  3. In Curries or Veggies: Replace potatoes with water chestnuts in curries or veggie dishes. For best results, boil or pressure-cook them first and then sauté with curry leaves, cumin, and mustard seeds.
  4. Make Cutlets: Mash boiled water chestnuts and mix them with other veggies to create delicious cutlets. Shallow fry and serve as a snack or side dish.
  5. Singhara Halwa: Singhara flour, made from dried water chestnuts, can be used to prepare halwa. Simply roast the flour in ghee, add sugar and water, and top with your favorite dry fruits.
  6. Chillas or Pancakes: Singhara flour also makes fantastic pancakes or chillas. Mix with curd and water to form a batter, add your favorite spices, and cook on a griddle.
  7. Flatbreads or Chapattis: Use Singhara flour to make chapattis or parathas for a gluten-free alternative. Pair them with your favorite curry or chutney.
  8. Baked Goods: Add Singhara flour to your cake or cookie batter for a nutritious twist on your baked treats.
  9. Puris, Crackers, or Chips: Make savory puris or crunchy crackers using Singhara flour by following any basic cracker recipe. You can even bake chips for a healthy snack.
  10. Dips or Chutney: Add a handful of chopped water chestnuts to dips or green chutneys for extra texture and flavor.

Water chestnuts are versatile and nutritious, making them a perfect addition to your diet this season. Whether you’re snacking on them raw or using them in various dishes, these little wonders are sure to boost your health and add a delicious crunch to your meals!

We hope this article inspires you to try water chestnuts in new and exciting ways! Let us know how you like to incorporate them into your meals in the comments below. For more healthy eating tips and recipes, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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