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Are you eating your beans right?

kidney-beans

My friend Neetu, recalls an incident from her childhood when she went to receive her aunt at the railway station who was arriving from Lucknow. On seeing Neetu, her aunt spontaneously asked her, “Guess your favourite thing that I’ve brought for you” and Neetu spontaneously replied “Rajma Chawal”! (Of Course, it was not Rajma Chawal that her aunt was referring too !!)

Kidney beans or Rajma is liked by kids and adults alike. It’s not just the taste but, the nutritional profile which makes it my favourite too. While it’s a rich source of protein and fibre, it’s also packed with several micronutrients, especially molybdenum, folate, copper, manganese, phosphorus, vitamin B1, iron, potassium, and magnesium. Dietary fibre in these beans helps in lowering cholesterol and prevents the rapid rise in blood glucose levels after consuming a meal.

However, in kidney beans, these nutrients exist with certain anti-nutrients or natural substances that can be harmful to our health.

1)   Phytohaemagglutinin (PHA):  This substance is classified as a lectin-glycoprotein. Lectins are known for their ability to agglutinate red blood cell types, alter cell membrane transport systems, alter cell permeability to proteins, and generally interfere with cellular metabolism. Even a small amount of PHA can have a negative effect on health. You may not consume enough to become noticeably sick, but continued exposure can result in poor growth, malnutrition, or liver damage.  White kidney beans contain about one-third the amount of toxin as the red variety.

2)   Raffinose and Stachyose: These are carbohydrates that are not digested in the small intestine by human gastrointestinal enzymes. They are passed into the large intestine where they are fermented by intestinal microflora with the production of gas. It is this behaviour which is responsible for flatulence, bloating that many of us experience after consuming these beans.

Central Public Health Laboratory (PHLS, UK ) and FDA (US) recommends this procedure to render kidney, and other beans safe for consumption:

  • Soak in water for at least 5 hours.
  • Pour away the water.
  •   Boil briskly in fresh water, with occasional stirring, for at least 10 minutes.
  • Undercooked beans may be more toxic than raw beans.

Tips for cooking –

1)     Add salt to the soaking water and cooking water as it helps remove raffinose and stachyose and thus reduces gas producing tendency of beans. Also, salt improves water absorption so beans are evenly softened and cooked.

Isn’t this what we have been watching our grandma and mum doing – Soaking overnight in salt water! Now we know the scientific basis for that.

1)     Acids, including tomatoes, lemon etc; prevent beans from absorbing water efficiently and thus may result in uneven or partial cooking, thereby retaining anti-nutrients. Always add tomato/tomato puree after boiling the beans.

2)     Microwave cooking is not recommended. Microwaves do not heat food evenly. This can cause parts of beans to remain undercooked. Boiling /pressure cooking is best. Cook for 15-20 minutes.

Next time when you enjoy beans, make sure they are safe as well!

 

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Link between Vitamin D Deficiency & Depression

Vitamin-D- deficiency

Depression has been called the world’s number one public health problem. The American psychological association states that it is the most commonly occurring mental disorder. In India statistics show a shocking rise in the number of depression cases every single year and it affects almost every age group irrespective of gender.

Most of us know depression is a heterogeneous illness and has many different triggers. Let’s try to identify if VITAMIN D deficiency is one among them.

Vitamin D also was known as the “Sunshine” vitamin is a steroid hormone precursor. It was originally thought to play a role in mineralization of bones for keeping them strong and healthy, but over time research has linked low levels of Vitamin D levels to obesity, heart disease, diabetes, cancer, anxiety and DEPRESSION!

Limited sun exposure, darker skin tone, higher altitudes, poor diet, liver and kidney diseases, age etc., are few risk factors for Vitamin D deficiency.

Diagnosis:  The most accurate way to measure how much Vitamin D is in your body is the 25- hydroxylated blood test (25(OH)D). In my practice, I have observed not many have enough or optimal Vitamin D levels which should be over 35 ng/ml

I personally feel that it’s the most underrated and undervalued vitamin of all

Symptomology:  If you have a Vit D deficiency you may experience following physical symptoms

  • Aching bones, joint pains
  • Poor muscle endurance
  • Muscle cramps and weakness
  • Fatigue and generalized weakness
  • DIFFICULTY LOSING WEIGHT
  • Low immunity
  • Decreased stamina and endurance

You may also experience symptoms of Depression that include:

  • Overwhelming sadness, hopelessness, feeling empty
  • Diminished interest or pleasure in activities
  • Loss of appetite
  • Significant weight loss(when not on diet) or weight gain
  • Insomnia or Hypersomnia(excessive sleep) nearly every day
  • Lethargy
  • Problems concentrating
  • Headaches, back and neck pains
  • Psychomotor agitation/retardation(restlessness or sluggishness)
  • Recurrent suicidal ideations.

A link between Vitamin D deficiency and Depression

Many research studies have concluded that Vitamin D receptors have been found in the areas of brain that are linked to the onset of depression, It has also been found that Vitamin D affects the number of chemicals called Monoamines such as serotonin, dopamine (also known as ‘happy hormones’) and how they work in brain. Many anti-depressants medications work by increasing the number of monoamines in the brain.

A review of an international research shows Over 31,000 people participated in 13 studies that efficiently studied this area and the results showed a significant relationship between low levels of Vitamin D and depression.

According to a study in the Netherlands involving 1,702 people found that significant low levels of Vitamin D cause the developing of depressive symptoms in individuals. A 2 year follow up suggested that Vitamin D could be a cost-effective part of prevention and treatment interventions for depression.

One type of depression that appears to be even more strongly associated with Vitamin D is Seasonal Affective Disorder (SAD), a mood disorder characterized by depressive symptoms during times of year when there is relatively less sunshine. It occurs majorly during winter seasons. Symptoms of SAD coincide with a reduction in Vitamin D which in turn effects serotonin levels in the brain, thereby causing depressive symptoms.

Food sources of Vitamin D:

  • Fatty fish like tuna, mackerel, salmon, sardines and herring
  • Cod liver oil contains 450 IU of Vitamin D per teaspoon(5ml)
  • Oysters, shrimp
  • Egg yolks
  • Mushrooms: Like humans, mushrooms synthesize D when exposed to UV light
  • Vitamin D fortified cereals, milk, orange juice or soy milk.

Other helpful options are to get enough sun (at the least for around 15 mints daily) around midday which can be between 11 am to 1 pm. At this time sunlight is at its highest point and your body may manufacture it more efficiently in less time.

Also, get Vitamin D supplements if your D levels are at extremely low levels, recommended daily allowance (RDA) would be of 600 IU daily, plus a 60,000 IU Vitamin D sachet in milk/curd once every month for 4-6 months(see your physician for more information)

Of course, Vitamin D supplementation is only a part of a comprehensive treatment plan. A plan whether based on pharmaceuticals or natural methods should include psychotherapy. However, low levels of Vitamin D can impair and prolong recovery from depression. Hence, it’s always best to treat a problem holistically!

NOTE:

  • Healing properties of natural sunlight cannot penetrate glass, you cannot sit inside your home or car and reap its benefits
  • If you have darker skin, you will need about 25 times more exposure than a light-skinned individual to produce the same amount of D
  • You are looking at months of sunlight/supplements before levels return to normal
  • Kidneys and liver activates Vitamin D, having a kidney disease or damaged liver will hinder the activation of Vitamin D
  • SUNSCREENS- From strongest to weakest prohibit the body from making vitamin D by 95%. Your body needs sunlight without sunscreens to produce vitamin D. Even SPF 8 creams can prevent the production of vitamin D

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Do you really need a multivitamin?                  

                                                      

Multivitamins

The topmost questions on the mind of all my patients are “I am getting so tired these days, doctor do you think that I should take a multivitamin?” and “I am taking these multivitamins which I got from the US, do you think it’s good enough for me to have?”

These are just 2 such questions but trust me, I get loads of such questions on Multivitamins. Based on these questions, I decided I should talk about it in my blog and present the facts on the matter.

Let us first understand

What is multivitamin?

If I just try to understand the word in literal terms, a multivitamin is a supplement that contains more than one vitamin. But is it just vitamins? Certainly not. Multivitamin is a supplement that contains many vitamins and essential minerals which helps you fight against different nutritional deficiencies and their symptoms.

Who actually needs a multivitamin?

  1. You need a multivitamin if you are not able to get adequate nutrition from your diet.
  2. You need a multivitamin if you are severely deficient in different nutrients as detected in your blood reports
  3. You need a multivitamin if you are looking for micronutrients for specific symptoms.

Apart from this, there are other population groups as well which might need a multivitamin in addition to a variety of foods in their diet.

  1. Pregnant women
  • During pregnancy, consumption of multivitamins reduces the risk of birth defects in the foetus.
  • There are different kinds of research which are done taking multivitamins into consideration but since multivitamins consist of various vitamins and minerals, we don’t exactly know which nutrient is giving the maximum benefits.
  • Folic acid perhaps is the most important micronutrient but doctors anyways give it in a completely separate form so talk to your healthcare professional before starting on any multivitamin.
  1. Senior citizens
  • People over the age of 65 are generally low on B- vitamins, vitamin D, iron and magnesium.
  • Supplementing senior citizens with a multivitamin can definitely help in reducing their nutritional deficiencies to a great extent.
  1. People who are on different food restrictions
  • People who are on a gluten-free diet are usually low on calcium, iron, magnesium, zinc, folate, vitamin B12 and vitamin D.
  • Vegan people are usually low in calcium, iron, zinc and vitamin B12.
  • People who are on low carb diet are usually low in calcium, copper, magnesium, potassium and vitamin E

Multivitamin in these cases will help in overcoming these nutritional deficiencies.

  1. People who have undergone bariatric surgery
  • During bariatric surgery, size of the stomach is reduced which reduces nutrient absorption which can further lead to nutritional deficiencies.
  • Even after taking a multivitamin, nutrient absorption is not very high but this will be much better than not taking a supplement and remain extremely nutritionally deficient

The above is related specifically for people with some health issues. Let us now look at the general population! Does the general population need a multivitamin and what can be the possible benefits?

  1. Multivitamins can help in increasing the quality of life
  2. Multivitamins can help in reducing mood swings
  3. Multivitamins can help in reducing complications related to eyes

These are some points which researches have come up with however nothing is claimed so far.

Normally what I have seen is that when people are taking multivitamin they are okay to substitute it for a balanced diet but a multivitamin is a SUPPLEMENT and not a SUBSTITUTE.

Let’s understand about how to select a multivitamin for you.

Your healthcare professional can suggest you one but, you should always know how to pick up one for yourself!

Consider the following points when you buy a multivitamin

  1. Choose a multivitamin that contains close to your recommended dietary allowance (RDA) of vitamins and minerals. Sometimes a particular multivitamin crosses much more than your RDA per day.

For example:

  • Excess of potassium at one go on an empty stomach can lead to elevated potassium levels in the body which can affect your heart rhythm that is why your potassium in a multivitamin should always be limited to 99 mg.
  • Magnesium in your multivitamin should be limited to 350 mg because higher doses of magnesium in the body can lead to diarrhoea and other stomach issues.
  • Excess of calcium in your multivitamin might increase the risk of kidney stones, and too much total calcium can result in hypercalcemia in the body.

B. If a multivitamin supplement is only having vitamins and minerals then its fine to pick it up but usually this doesn’t happen. A single multivitamin is full of special ingredients which can put a body into negative balance hence avoid taking multivitamins which has too many extra ingredients.

C. I have seen my patients doing this a lot that they get confused between the pill and serving.

For example: A multivitamin pack might mention that it contains 300 mg of vitamin C per serving. When it is said so, please understand that a serving does not necessarily mean that 1 pill equals 1 serving. Serving completely depends upon how the company is depicting it. It could mean a whole pack is 300 mg.

D. I have seen this quite often that many people are usually only deficient in one or 2 nutrients in such cases taking a multivitamin is not a very good option. Pick up those nutritional supplements only which are on the lower side.

Hence, it is always good to take Vitamins after you speak to your doctor. Do not indulge in self- medication.

You might need a multivitamin but, it is not necessary that everyone might need it.

 

 

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11 Top Testosterone boosting foods for men

testostorone rich foods

Have you been working out hard in the gym with no results? Have you wondered what could be the reason? We are all aware that workout does a lot of good to our body. A regular workout does everything from increasing your odds of living longer to supporting your memory function and for men, a good workout can also boost your testosterone.

While testosterone is the primary sex hormone in men, it is also responsible for everything from muscle development to hair growth to mood regulation to sex drive. So yeah, it’s pretty important when it comes to your health and well-being.

But, at times despite the work out the testosterone levels could be low and hence the desired results from the workout is not visible. But, there is nothing to worry. One can increase their testosterone levels naturally by eating the right foods.

Here is a list of testosterone boosting foods

  1. Brazil Nuts: This tree nut is an excellent natural source of the mineral selenium and a great testosterone booster. The high selenium content is mainly responsible for Brazil nuts positive benefit on T levels. Brazil nuts also have a good ratio of fats. These nuts contain zinc, amino acid Arginine and fatty acids which are needed to make hormone testosterone. Arginine is a precursor to nitric oxide, important for vasodilatation and known to increasing testicular blood flow for better hormone production. Brazil nuts are packed with the most bio-active form of Arginine. Just have 3-6nuts per day and boost your T levels.
  2. Beans: Are rich source of fibre, protein and zinc. Beans pack a bigger shot of zinc than any other member of the veg family. Add it to a food that’s high in protein and fibre\ and low in fat, and you have a winning combo. You can opt for baked beans, lima beans, navy beans, and kidney beans –All are good choices.
  3. Eggs: Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Start your day with three or four eggs or egg whites cooked in olive oil coconut oil. You can also opt for boiled eggs too.
  4. Cruciferous Veggies: Elevated oestrogens levels lead to fat accumulation and can interfere with muscle growth. Broccoli, cauliflower, cabbage may help a man’s body excrete excess oestrogens and increase the amount of testosterone available to cells. Indole-3-carbinol, a compound found in cruciferous vegetables, may increase the excretion of estradiol (one oestrogen hormone) thus increasing the testosterone production. Since these veggies are rich in fibre..it also helps you to keep full and thus helps in fat loss too.

5 Garlic: Garlic is an active ingredient, allicin, enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone by limiting its actions and breaking down muscle tissue. Season some foods with garlic, but eating crushed garlic cloves provides the most direct benefit.

6 Oyster: Oyster is loaded with Protein, magnesium, lots of zinc. Along with increasing physical endurance, oysters pack more zinc than almost any other food source. Just six oysters give you almost seven times the recommended daily allowance of zinc, and zinc plays a key role in muscle growth and testosterone levels.
Eat a serving of oysters once a week — raw or cooked but not fried.

  1. Pumpkin seeds: They are good source of zinc -a mineral that plays a role in thousands of different enzymatic reactions in the body, including those involved in testosterone production. Sprinkle more testosterone-boosting pumpkin seeds into your diet by adding them to oatmeal, yogurt, and salads, and even add them into your protein shakes.
  2. Coconut: Coconut can not only help your diet taste like a tropical meal, it can also keep your T-score at healthy levels. That’s because the giant nut is a source of saturated fat, which plays a role in testosterone production. A healthy person can take up to 8-10 percent of their calories from saturated fat to help keep testosterone at its peak without any major concern over increasing your risk of heart issues.

9 Wheat Bran: Who would have thought that brown wheat bran could help peak up your T-levels? But the fibre-rich bran of the wheat kernel is an excellent source of the mineral magnesium.  One study found that magnesium was more effective at boosting testosterone if paired with high-intensity exercise. Add wheat bran to your flour or oatmeal, pancake batter, and protein shakes.

10 Pomegranate: This beautiful red fruit has been used medicinally for centuries. With high levels of antioxidants, vitamins A, C, E and iron, researchers have found one glass of pomegranate juice/one fruit a day can increase testosterone levels between 16 percent and 30 percent, can improve mood and increase libido too.

11. Whey protein- or ricotta cheese: This is high in protein and low in fat.-This not only fix your protein dose but also helps in increasing testosterone production restricting body’s production of cortisol hormone. So Have it as post workout meal or grab as mid snack.

So, stack these foods if you haven’t already and enhance your workout and overall physical health!

 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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