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Top 5 Vegetables and their Hidden Benefits

top vegetablesWhile discussing vegetables, a whole bunch of vibrant plant food comes to mind, each unique with different shapes and sizes. Many times, we stand confused in front of a grocery store or feel lost in a vegetable market, thinking which vegetables to pick! Each vegetable has its own benefits and more the variety you add to your diet, the greater the benefits!

I have chosen 5 vegetables which we can call the “first among equals” and I will also talk about their hidden benefits!

1. Spinach

Do you remember what happened every time Popeye the Sailor Man consumed a can of spinach? He got pumped! Well, in reality, you won’t get iron fists as instantly as Popeye, but the whole thought is just indicative of the hidden reservoir of iron present in this dark green leafy vegetable. It’s not just iron, spinach is also a powerhouse of essential vitamins like Vitamin C, K, minerals such as Magnesium, Calcium and is loaded with fiber.

One cup of raw spinach (30g) provides 56% of your daily Vitamin A requirement plus your entire day’s Vitamin K requirement, all for just 7 calories. It is also very effective in optimising sugar levels in diabetics because of its high fiber and richness in antioxidants like alpha-lipoic acid which is found to increase insulin sensitivity in the body.

Spinach is also heart friendly and lowers blood pressure in hypertensive individuals because of its good potassium content. The micronutrients present in it also strengthens your bones and joints, improve digestion and make your skin and hair healthy and glowing.

Tips to consume:

  • You can cook it in Indian style curry with paneer, peas or add in non-veg curries like chicken saag.
  • Make parathas stuffed with spinach.
  • Grill and toss them into salads or sandwiches.
  • Blend them with some citrus fruit to make a smoothie.
  • Add a dash of lemon to spinach curries or have spinach with citrus fruits to get the Vitamin C for better absorption of iron – especially if you are consuming it with a purpose to increase haemoglobin levels!

2. Carrot

We were always told that carrots are good for the eyes! This is not a myth. It is absolutely true. 100g of carrots can fulfil more than 100% (around 334%) of daily Vitamin A requirement, which is essential for eyesight. But their benefits branch out to more! It has the antioxidant beta-carotene (which gives carrots their vibrant orange color) is found to be very effective in preventing a variety of cancers

The sodium content of carrot is quite low (69g per 100g) while potassium content is superb (320mg). This makes it an ideal choice for hypertensive individuals to reduce blood pressure.

Tips to consume:

  • Add shredded carrots to salad, wraps, cutlets, cakes, muffins
  • Munch on carrot sticks as snacks with healthy dips like hung curd, hummus
  • Juice it with a fruit and another vegetable to make a detox drink

3. Broccoli

Broccoli, which comes from the cruciferous vegetables family is considered as one of the world’s healthiest vegetables. The antioxidant sulforaphane, which is responsible for its bitter taste is found to be very effective in protecting or delaying the growth of cancerous cells.

When it comes to Vitamin C rich food, most people think about citrus fruits only but 100g of these green florets also fulfils 148% of your total day’s Vitamin C requirement. Isn’t that amazing?

Apart from boosting your immunity levels, natural Vitamin C helps regenerate the damaged skin cells, reduce the progress of wrinkles formation by promoting collagen formation and detoxifies the skin cells, making the skin look healthier and lustrous. And all these benefits come with very few calories.

Tips to consume:

  • Keep it simple. Overcooking Broccoli destroys its flavour and also the antioxidants. Simply sauté it with vegetable oils like olive oil, add a dash of lemon and pepper and have it with hummus or tahini sauce.
  • You can also roast it and add it to your wrap or top it on wheat bread based pizza.

4. Bitter Gourd

Popular among diabetics, Bitter Gourd is known for its insulin regulating effect. Almost every diabetic person has the habit of consuming bitter gourd juice in the morning or include it in cooked form regularly. Its glycemia controlling property has been proven by several scientific studies. Apart from that, it also carries a variety of hidden benefits.

These benefits include protection from cancerous growth and regeneration of healthy cells in the body. Its richness in dietary fibers (one cup provides around 8% of total day’s dietary fiber intake), with very less calories makes it a strong contender in weight loss diet plans. The folate and fibers present in it are found to be very effective in reducing LDL (bad cholesterol) and Triglyceride levels in the blood.

Tips to consume:

  • Juice Bitter Gourd along with sweet flavoured fruits such as apples, add a dash of lemon and have a power-packed drink.
  • Stir fry bitter gourd alongside other fiber-rich vegetables like bell peppers, babycorn, shredded paneer, etc. for a low carbohydrate, nutrient filled meal.
  • Stuff with ground meat or vegetables and steam it until tender.

5. Ginger

It is one of the most common spices present in almost every Indian kitchen! Apart from its distinctive flavour and aroma, ginger has been used for medicinal purposes for centuries! Its potent anti-inflammatory action acts as a protective shield for the body cells from the damage due to dust, pollutants and germs. With this anti-inflammatory action, ginger is helpful in reducing osteoarthritis pain and exercise induced muscle soreness. Apart from preventing and curing various infections, ginger is quite effective in improving digestion. Several studies have found that intake of ginger has reduced nausea and bloating as ginger works in improving the gastric emptying time!

Tips to consume: Apart from adding it in different curries, ginger can be used in the form of ginger tea, ginger powder or added to sesame oil for topical use.

We hope this article helps you choosing your veggies from the grocer! If you have any allergies or medical condition, consult your doctor or nutritionist before consuming these. You can also reach out to your GOQii Doctor via the GOQii app. For further guidance speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

What’s your favorite vegetable? Let us know in the comments below.

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Power Of Immunity – Part 2

headache

In my last newsletter, I spoke about the importance of the lymphatic system and how a poorly operating system can cause major diseases like cancer.

A poor lymphatic system can also be the reason one struggles to lose weight.

Allergies, sinus, and other immune related diseases, usually get treated with conventional medicine, I am not against this, if it works, use it. But, first make sure your lymphatic system is working well, as it’s this system which boosts immunity and prevents or heals the above related conditions.

In cases of cancer, if doctors suggest the removal of lymph nodes, I strongly suggest second and third opinions. Removing lymph nodes if not necessary, can cause more serious problems in the future. Sometimes cancer cells may have already passed through those nodes to other parts of the body, so removal may not be necessary.

Our body has different parts that contain lymph nodes responsible for removing and cleansing deadly toxins.

It’s a common practice to have one’s tonsils removed during a severe bout of flu and cold. Try never to do that if it can be avoided. Your tonsils have an extremely important role to play in your lymphatic system, so goes the same for an enlarged spleen. Many say these parts of the body don’t have roles to play, but they do.

The lymphatic system, a system of lymph fluid and lymph nodes, is vital for

  • Elimination of toxins. The lymphatic system can be aptly described as the garbage disposal of the body and is responsible for filtering and eliminating toxins.
  • The immune system. The lymph nodes house a high concentration of white blood cells that increase when the body is fighting off illness or infection.
  • Weight loss and weight management. Toxicity is a huge part of the weight loss puzzle. If you don’t support your lymph system, you will have even more trouble losing weight and gaining muscle tone.

The most important thing to remember about the lymphatic system is that it relies on our movement. Unlike the cardiovascular system with the heart automatically pumping fluid, the lymph system relies on our body movements as a pump.

This means that exercise, even a simple walk, can stimulate your system to work well and drain toxins out from the body.

The older we get, or even if we are sick or bed ridden, we must make attempts to walk or move so we can help the lymphatic system work.

While all movement engages the lymphatic system, walking is an accessible exercise that everyone can fit into their daily routine. If you don’t have the opportunity to walk around outside, take occasional breaks to simply walk in place.

Deep Breathing

You know how I emphasize on ‘Vitamin O’ being the most important vitamin we need. Well the lymphatic system needs it too. The more you breath, the deeper you breathe, try breathing from your diaphragm, all this helps you stimulate this amazing system.

Yoga

In the deeply restorative practice of Yin Yoga, poses are held for at least 3 minutes, and up to 10 minutes. The pressure of your own body in these prolonged holds can help release areas of lymphatic congestion. Additionally, many of the poses reverse the flow of gravity and twist the body, aiding in lymphatic flow. You can also focus on poses that stretch the hips, since the groin area contains a concentration of lymph nodes.

Legs Up Against The Wall

In this pretty self-explanatory yoga pose, lymphatic circulation in the lower body is maximized. By reversing the flow of gravity in your legs, you circulate the lymphatic fluid and encourage the elimination of toxins.

Dry Brushing

The lymphatic system is pretty close to the surface of the skin. It doesn’t take deep pressure to help release lymphatic congestion, which is why dry brushing your skin is so helpful. This process requires just a few minutes before your shower and stimulates lymphatic flow. You simply brush your body with a stiff, dry brush and this activates the lymphatic system.

Sitting

Have you heard of the modern epidemic called “Sitting Disease?” Studies show that prolonged periods of sitting correlate to an increase in degenerative disease. Research shows that exercise doesn’t reduce the risk of sitting… the only way to reduce the risk is to not sit as much.

Perhaps one factor influencing the correlation between sitting and disease is lymphatic function. Movement engages lymphatic flow, but sitting creates stagnation of lymphatic fluid. Remember, the lymphatic system doesn’t have a pump so you have to be the pump!

Hot And Cold Showers

Alternating between hot and cold showers stimulate the system to work better.

Lymphatic Massage

These are professional massages that are done to help cleanse the system.

Important: Major lymph nodes are situated under the arms, where the breast connects to the armpits and the inner groin areas along the thighs. We need to keep these nodes open for breathing and release of toxins through sweat.

Don’t use antiperspirants, that block these nodes to prevent one from sweating.

Avoid wearing under wire bras for a long time as these block the nodes.

Avoid tight underwear for long periods of time.

Select apparel like cotton that allows the skin to breathe and the body to naturally let go of toxins through sweat.

Do all of this to improve your own immunity without the dependency on heavy medication and drugs. Your body is designed to heal itself, it has the powerful inbuilt mechanism to do so. Start your own healing, and the sicker you may be, the more requirement for helping your lymphatic system and immunity.

From a nutritional aspect, waking up to a glass of warm water with freshly squeezed lemon does wonders for your lymphatic system.

Empower your body’s natural defence system by nurturing your lymphatic system. Incorporate these practical tips into your daily routine to optimize your immunity and overall well-being. Remember, your body is designed to heal itself. Take charge of your health and unleash your innate healing potential! For personalised guidance on enhancing your immunity, connect with our experts through GOQii’s Personalised Health Coaching here. Start your journey towards optimal health today!

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Power of Your Immunity – Part 1

Power of Your Immunity

Over the years my work has led me to believe that we need a fundamentally different way of looking at health care. We need a system that works beyond simply just looking at the symptoms that brings people into the clinics and instead is actually able to look and improve health where it begins. Health does not begin in the 4 walls of a doctors’ office or a hospital, but where we live, we work, we eat, sleep, learn and play.

Are you struggling with disease, pain, taking more medicines and spending more time with the doctors? Are you still sick?

Are you scared of the onset of disease, of flu’s, of cancers ?

We may be living in a polluted world, with pesticide laden foods, water that we think is clean and pure, but may not be, breathing in oxygen that consists or several deadly carcinogens, using cosmetics and hair colours laden with chemicals, microwaves, eating toxic junk food… the list goes on..

And we keep running around, like headless chickens, searching for the next best healthiest option, getting sucked into fads, diet programs, dangerous exercise programs, believing in the media, in what our social circles say, in what Bollywood and Hollywood blinds us with.

Eminent Doctors/Nutritionists across the U.S have T.V. shows that inspire the masses with their latest take on weight loss pills that work… first there was green bean coffee extract, then there was raspberry ketones, then Garcinai Cambogia. If these worked, there would be no one struggling with weight issues.

Stop all of this, step back and really slow down.

Yes it’s a crazy world, and people are going to get sicker by the day, and there are going to be more Antibiotics, Cancer, Diabetes, Thyroid drugs that pharmas will continue to flood our communities with. But, guess what, it’s all of this that is not allowing us to get healthier.

Your body is designed to heal itself, if you give it a chance. I’m not saying stop medication. If it works, do it. But, aim to understand what got you on that medication, what’s the trigger and then sort that out so you don’t have to stay on medicines. Don’t get reliant on the medication and continue to live without making changes in your lifestyle.

The answer to disease prevention and cure is ‘IMMUNITY’. It is your body’s first and last line of defense against all diseases .

We all know that Nutrition, Exercise, Stress and Sleep are the aspects that work together to contribute towards a strong immunity.

Over and above this my first recommendation would be for everyone to understand their ‘lymphatic system, and how it works in each of our body’s.

Having a lymphatic system that works well, is the first step towards a super strong immune system.

The lymphatic system is closely related to the cardiovascular system and is sometimes referred to as the body’s secondary circulatory system. Its major function is that of a defense mechanism and it is a key to the body’s immune defenses. The lymphatic system includes the lymph vessels (four times more than blood vessels), lymph nodes, tonsils, spleen and thymus gland. Lymph is the colorless fluid containing white blood cells that bathes the tissues and drains through the lymphatic system.

The lymphatic system:

– Distributes fluid and nutrients throughout the body

– Assists in draining off excess fluids and protein left behind by capillary circulation activity, preventing tissues from swelling

– Removes toxins

Furthermore, when toxins are produced within the body faster than the body can process and release them, the body suspends those toxins in fat and interstitial spaces in an attempt to protect the organs. This toxic buildup results in soft and connective tissue inflammation and excessive buildup of lymph fluid which contributes to fibromyalgia, chronic fatigue, cancer and a multitude of immune system disorders.

To be continued ….

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Importance of good food for the human body to be healthy

preliminary step to weight loss

In today’s fast-paced world, maintaining a healthy body has become more crucial than ever. Good food is the cornerstone of a healthy lifestyle and plays a vital role in promoting overall well-being. The food we consume provides essential nutrients, energy, and nourishment to our bodies. In this article, we will explore the significance of good food in maintaining a healthy body and the positive impact it has on our physical and mental well-being.

  1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

  1. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

  1. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

  1. Mental Well-being

The impact of good food extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

  1. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel; it is the foundation of our well-being.

We trust you’ve found this article informative and beneficial, please let us know in the comments below. You can discover more articles on enhancing your lifestyle here. To get personalized guidance and expert advice consider subscribing to GOQii’s Personalised Health Coaching here.

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