Nutrition Archives - Page 2 of 67

February 27, 2025 By Shikha Singh 28 Comments

Why Does Your Body Need Antioxidants?

Antioxidants—also known as “free radical fighters”—have been making waves in the health and wellness industry. But what exactly do they do? Are they genuinely beneficial, or are they just another marketing buzzword? More importantly, is it better to get them from food or supplements? Let’s break it down.

Why Do We Need Antioxidants?

Free radicals are natural by-products produced by the body when processing food, particularly refined and processed foods, trans fats, artificial sweeteners, and certain additives. They are also generated due to environmental factors like pollution, smoking, exposure to pesticides, and even medical treatments such as chemotherapy.

If free radicals build up faster than the body can remove them, they cause oxidative stress, which can lead to cell damage, inflammation, and long-term health issues. This is where antioxidants come in—they help neutralise free radicals and protect cells from damage.

Best Natural Sources of Antioxidants

Different antioxidants serve different functions, so eating a varied diet is key. The best sources come from plant-based foods, particularly brightly coloured fruits and vegetables.

To naturally boost your antioxidant intake, try these simple dietary changes:

Eat a variety of fruit and veg – Include a portion in every meal and snack.
Sip on green or matcha tea – Packed with polyphenols that support cell health.
Spice it up – Turmeric, cumin, oregano, ginger, cloves, and cinnamon enhance flavour and antioxidant content.
Snack wisely – Opt for unsalted nuts and seeds, especially Brazil nuts, sunflower seeds, and almonds.
Don’t forget protein sources – Eggs, dairy, liver, and mushrooms contain key antioxidants such as selenium and vitamin A.

Should You Take Antioxidant Supplements?

While supplements may seem like a quick fix, they aren’t always necessary—and in some cases, they can do more harm than good.

The National Institutes of Health (NIH) advises caution with high doses, as they can be harmful or interfere with medications. If you’re considering supplements, it’s essential to consult a healthcare professional first.

There are some potential benefits for people at risk of age-related macular degeneration, but again, this should be discussed with a doctor. The best way to get antioxidants is through food. If your diet is lacking in fruit and veg, try starting with two servings of fruit and three servings of vegetables daily before considering supplements.

Antioxidants play a crucial role in cell protection and overall health, but balance is key. Instead of relying on supplements, aim to eat a colourful, whole-food diet that provides a wide range of natural antioxidants.

Do you prioritise antioxidant-rich foods in your diet? Share your thoughts in the comments below!

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February 20, 2025 By Sindhu Ashwin 4 Comments

Interesting facts about Salt you should know

We all know that salt is an essential ingredient in our food. It’s hard to imagine a meal without it! But what exactly is salt, and why is it so important? While most of us are familiar with table salt, there are some fascinating facts about salt that you might not know. Let’s dive into the world of salt and uncover its role in our lives.

What is Salt?

Salt is made from sodium, a naturally occurring mineral, and is a major ingredient used worldwide. Most of the sodium we consume is in the form of sodium chloride, commonly known as table salt. But salt is more than just a seasoning—it plays a vital role in our health and daily lives.

Interesting facts about Salt

Widely used Additive
- Salt is one of the first food additives and seasonings used by humans. Today, it’s one of the most widely used additives, second only to sugar in the amount added to food.
Too much salt is harmful
- While salt is necessary for human life, over consumption can lead to health issues like high blood pressure, hypertension, and heart disease. On the other hand, consuming too little salt can cause hypotension.
- High blood pressure is a major risk factor for heart disease, stroke, and kidney disease. However, sodium intake alone isn’t the sole cause—factors like family history, weight, race, physical fitness, and smoking also play a role.
How Much Salt Should You Consume?
- Under normal conditions, a person needs about 2500 milligrams of sodium daily, which is roughly half a teaspoon of salt.
Replenishing Salt
- During conditions like excessive sweating (from workouts, sports, or trekking), diarrhea, or vomiting, sodium is lost, and the body’s need for it increases. This increased need can usually be met through diet, as the average diet already contains more sodium than required.

Sources of Sodium

Table salt and seasoning:
- Sodium is often added to foods during preparation in the form of table salt, monosodium glutamate (MSG), sea salt, black salt, or rock salt. One level teaspoon of salt contains about 2000 milligrams of sodium.
Processed foods:
- Salt and sodium-containing additives are commonly found in processed foods like chips, salted nuts, pickles, sauces, and ketchup. These additives also help preserve food.
Natural sources:
- All animal-based foods naturally contain sodium. Most fresh fruits and vegetables also have small amounts of sodium.
Medicines:
- Some over-the-counter drugs and medications contain sodium, so it’s important to check labels if you’re monitoring your sodium intake.

The Role of Salt in Health

Experts believe that while cutting down on salt may not prevent high blood pressure, it can help lower blood pressure for people who are “salt-sensitive.” A low-salt diet, combined with weight loss, medication, or other lifestyle changes, can effectively control high blood pressure.

Salt is a tasty and essential ingredient in our daily cooking, but moderation is key. Use it wisely to stay healthy. For instance, switching to rock salt can help keep blood pressure in check.

We hope this article equips you with valuable insights into the role of salt in your life. If you found this information helpful, we’d love to hear your thoughts in the comments below.

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February 7, 2025 By Neha Goyal 1 Comment

Is Olive Oil Suitable For Indian Cooking?

With newer superfoods making their mark on our plates, olive oil has gained a lot of popularity in India. Indians use oil in everything while searching for the healthiest alternative at the same time. As a result, the markets are flooded with brands and variants of olive oil. The most important question to ask here is: Does it fit in the Indian kitchen? Let’s find out by understanding what you are buying from the market because not all of them are created equally!

Different Types of Olive Oil

There is no doubt that olive oil is healthy fat obtained by crushing olives using different methods. The catch is that the quality of olive oil sitting in your pantry is determined by the process of extracting the oil from the olives, the varieties, and how/whether they should be used in different cooking methods. Here’s a breakdown of the most common types:

Extra Virgin Olive Oil: This is the highest quality extracted from freshly squeezed juice from olives using stone, wood or steel rollers. It has a very strong flavor, aroma and contains no more than 0.8% acidity. No chemical solvent or industrial refining process is used while producing this variant. In fact, temperatures are kept below 75 degree Fahrenheit during the whole process. Even after packaging, it is mandatory to keep it away from heat and sunlight. So it is clear that to get benefits from this high grade oil, you should not heat it. You can drizzle it over your pasta, salad, soups or use it for making dips.
Virgin Olive Oil: This is also an unrefined variety but slightly lower in quality. Containing 1.5% acidity, it is considerably a subpar option to extra virgin variant. Still, it has a good aroma and is suitable for low temperature sautéing and baking as you are trying to substitute butter or any other saturated fat.
Refined Olive Oil: If you see a bottle with “pure olive oil”, “Lite olive oil” or simply “olive oil” in a supermarket, they are usually Refined olive oils (or are mixed with some other refined oils). They are prepared using olives that are in bad condition or rancid olive oil after treating them with heat and chemicals to remove any unpleasant flavors as well as neutralize free fatty acid content. Being heavily processed, they do not contain any benefits of the extra virgin variant. You can use these for any kind of regular cooking. But don’t expect too much from it in terms of health.
Olive Pomace Oil: Pomace is the word used for the leftover olive pulp after the first extraction which consists of skin, pulp, seeds and stems. The amount of oil present in pomace is so minimal that it cannot be extracted through pressing but only using chemical solvents like hexane and high heat. Clearly it has no benefits but calories. This variant is for people who are attracted by the benefits of olive oil, but are looking for something in their budget.

Are These Variants Suitable For The Indian Kitchen?

After going over these variants, if you’re wondering which oil is suitable for an Indian pantry, then go back to your grandma’s kitchen. In India itself, we have so many healthy oil options that you don’t need to run after everything that the western world is popularizing . But just like olive oil, you need to choose the least processed or filtered variety of different oils. Some good options for Indian style high heat cooking are filtered or cold pressed varieties of sesame, groundnut, coconut or mustard oil. Also, let’s not forget desi ghee which accompanies “Maa ka pyar” in every traditional meal. Last but not the least, Consumption of any oil should be in moderation while following a balanced diet and regular exercise for good health.

Olive oil can be a part of your Indian kitchen, but it’s important to choose the right type based on your cooking needs. Use extra virgin olive oil for raw applications like salads and dips, virgin olive oil for low-heat cooking, and refined olive oil for regular cooking. However, for high-heat cooking methods like frying and tempering, traditional Indian oils like mustard, coconut, and sesame oil are better suited. Remember, moderation is key, and a balanced diet paired with regular exercise is the foundation of good health.

Have you tried using olive oil in your Indian recipes? Share your experiences in the comments below! For more tips on healthy cooking and nutrition, explore our Healthy Reads or consult a GOQii Coach for Personalised health advice. Subscribe now to start your wellness journey!

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January 25, 2025 By SNEHA CHIKHALE 8 Comments

Eat healthy while eating out this holiday week

“I am following a strict diet all 5 days a week, but on weekends all my efforts go down the drain as I sometimes dine out with my family on weekends”.

“I was having lunch with my friends, hence ate outside”.

“I had dinner meeting with the clients at XYZ restaurant”. “It was my farewell party, so had to take my colleagues out to this new eatery opened in town”.

Each one of us has one such story to tell, while eating out. While most of us are getting conscious about the food choices we make or watching our portions, but we can’t follow that all time, while eating out. So, can we ever eat out without guilt and compromising our diet? The answer is “Yes!”

This is our Republic Day contribution. Eat Out but Eat Healthy. Take a look at how you can make this possible.

We generally overlook the menu at the restaurant or sometimes we just order what we like. But, on that menu card, we miss out on some healthy and nutritious meal, which will not disturb our healthy meal patterns.

However, this does not mean that you should be indulging in eating out all the time. It’s Republic Day though, let’s be free from our everyday strict diet, shall we?

So, what we can eat while eating out?

Make a healthy start with healthy starters:

1) Soups: Make a wiser choice between clear soup and creamy soup. Tum yum, Wanton, Mexican tomato soup are something to look out for.

2) Salad: Be careful with those fattening salad dressings. While ordering salad, make sure you get complete benefit of that salad. Load yourself with salad like Greek salad, Cous Cous salad, Vinaigrette based salad like fruits ‘N’ nut salad or salad which are lightly tossed in olive oil.

3) Appetizers: Beware of deep fried stuff while choosing appetizers. Best way is to follow GPRS rule! Rule is simple, G = Grilled, P = Poached, R = Roasted and S = Sauteed. Next time, see to it that your tempting appetizers fall in the above category.

Make a healthy move with a Main Course

Clay Oven Pizza: This is one such food, you can make as healthy as possible or it can be a complete disaster if made with wrong choices. Go for the thin crust wheat base. Make it wholesome by opting for healthy toppings like Sun dried tomatoes, olives, bell peppers, grilled chicken or seafood. Avoid bacon, pepperoni, sausages as topping to avoid excess saturation of calories. Ask the chef to add minimal cheese on your pizza.

Japanese, Thai and Mediterranean cuisine: Good news for Japanese, Thai and Mediterranean food lovers. These cuisines are considered as one of the healthiest cuisines in the world. They are perfect blend of healthy food like beans, nuts, fruits, olive oil, whole grains (Mediterranean). Bamboo shoots, seasoned broth, shiitake mushrooms, sea vegetables like seaweed, make the Japanese cuisine, one of the best cuisine in the world. (But watch out for rice portions as it can cause spike in the blood sugar).

Tandoor Items: How can Indian cuisine be behind in the race for healthiest cuisine, when we have one of the healthy cooking method– Tandoor! Any tandoor dishes are way healthy than the dishes floating with butter or oil on the top. You will have a wide spread of variety in this section, right from tandoori roti (without butter) to tandoori mushrooms, baby corn to tandoori chicken or fish.

So, next time when you visit any restaurant or having brunch at friend’s place, your demand for healthy eating will be fulfilled with the wise choices you make!! Enjoy healthy eating out!

If you found these tips valuable and have more questions or thoughts to share, drop a comment below! To explore more insights on maintaining a healthy diet, check out Healthy Reads, and for further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Interesting facts about Salt you should know

What is Salt?

Interesting facts about Salt

Sources of Sodium

The Role of Salt in Health

Eat healthy while eating out this holiday week

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