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Melons: More Than Just Summer Coolers

MelonsThe first fruit that comes to my mind when thinking of summer is Melons. I guess it is because they are quite juicy and nutritious! Melons are a part of the Gourd family that also includes cucumber, squash and pumpkins. There are different types of melons that we find locally. There are a hundred different varieties of them as well. The most common being Watermelon (red and yellow), Cantaloupes (muskmelons), Honeydew and Casaba.

Different Types of Melons & Their Benefits 

Melons are consumed as cool, refreshing, healthy snacks on hot summer days. But, it does not end here as they are also packed with nutrients that give us many health benefits. Let’s explore them!

  • Watermelon: Most commonly consumed, 92% of this melon is water. They have significant amounts of Vitamins A, C and B6. It is also rich in antioxidants and amino acids. They have good levels of potassium but are low on sodium. Watermelons are known for their high Lycopene content. Lycopene is a phytonutrient found in fruits and vegetables. It is the red pigment that gives red color to tomatoes, guava, etc. Lycopene has been found to be a powerful antioxidant and is anti-inflammatory in nature. Studies have linked Lycopene to heart health, bone health and prostate cancer prevention.
  • Cantaloupes (Muskmelon): It’s a summer fruit that’s an excellent source of Vitamin A which helps in maintaining healthy vision and prevents lung and oral cavity cancers. It also has good levels of antioxidant flavonoids like beta-carotene, lutein, zeaxanthin and cryptoxanthin. Antioxidants protect our body from free radical attacks, in turn, protecting our body from diseases like prostate, colon, endometrial, breast, lung and pancreatic cancers. Zea-xanthin protects the eyes from ARMD (Age related macular degeneration), a disease among the geriatric population. Cantaloupes also contain moderate amounts of Vitamin C and B-complex Vitamins like Niacin and Pantothenic acid.
  • Honeydew: This fruit is a refreshing treat during hot summers. They are the sweetest among all the melons. Honeydew melons have 90% water content and this makes it a natural diuretic. While they may not be as rich in nutrients as Cantaloupes but, they provide us with substantial amounts of Vitamins and Minerals. Honeydew Melons are an excellent source of Vitamin C, A and Potassium. They also contain good amounts of B-complex Vitamins like B6, Niacin and Pantothenic Acid. Minerals such as Copper, Calcium and Manganese are also present.
  • Casaba: Casaba is a mild-sweet melon and tastes like cucumber. It is very low on sugar. Casaba melons are an excellent source of Vitamin C. They also contain good amounts of Vitamin B6. They have fairly good levels of potassium.

All the melons are high volume, low-calorie fruits that provide good satiety due to their fiber and water content, without adding on too many calories in the body. They are a healthy option to satisfy sugar cravings.

As they are mostly made up of water, they are really low on calories:

  • 1 cup of Watermelon – 46 calories
  • 1 cup of Cantaloupe – 53 calories
  • 1 cup of Honeydew – 61 calories
  • 1 cup of Casaba – 48 calories

There are many interesting ways in which melons can be consumed. They can be had on their own, cut into cubes or they can be consumed in the form of refreshing cold soups, in fruit yogurts, fruit salads and can be juiced as well. Watermelon seeds are seasoned and eaten as snacks. Watermelon rind is chopped and cooked as vegetable, marinated, pickled or candied.

But, one has to be careful with Melons as they grow in the ground and there are chances of them getting contaminated with waste water. Hence precautions must be taken before cutting them. They must be thoroughly cleansed from the outside and only then cut or else, there are high chances of contaminating the flesh of the melons with pathogens like Salmonella.

Hope this article helps you! For more summer tips, check out Healthy Reads or get this information directly from a certified expert by subscribing for GOQii’s Personalised Health Coaching here.

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Top Foods to Increase Hemoglobin Naturally

hemoglobin

Hemoglobin and Iron are two terms that go hand in hand and there’s a simple understanding behind this. 70% of the body’s iron is found in hemoglobin and myoglobin. Hemoglobin is the red colored pigment present in red blood cells which carries oxygen from the lungs to the rest of our body. This released oxygen then permits aerobic respiration to provide energy to power the functions of our body in the process called metabolism. 

That’s not where it’s role ends. It is also a part of other cells which are found in some major organs like lungs, kidneys and the skin. Here, it’s function is that of an antioxidant and regulator of iron metabolism. Finally, it also transports carbon dioxide out of the cells and back to the lungs to be blown out of our body. The expected normal range of Hemoglobin in men is above 13 gm/dL and women is above 12 gm/dL, typically which is not difficult to maintain but still is of major concern if goes below the desired levels, creating a condition called Anemia.

Lack of Folate or B-12, blood loss post surgery, heavy menstrual bleeding or internal bleeding due to ulcers or even inadequate intake are some possible causes of low Hemoglobin levels. All of this explains our symptoms of Anemia like exhaustion, skin paleness, headache to abnormal or rapid heartbeat and chest pain. We’ve read and heard of varied iron supplements which can be taken to replenish extremely low Hemoglobin levels but eating the right kind of foods in the correct combinations can help increase hemoglobin naturally and quickly also. 

What Can You Eat to Increase Hemoglobin? 

When thinking about Hemoglobin, the 1st mineral coming to our mind is Iron but here’s the catch – Iron alone cannot increase your Hb. It has to be in combination with Folate or Vit B12 (depending on the deficiency) and Vit. A & C which act as carriers for it’s better absorption. Combining all the above elements finally gives us this list of foods which can help increase hemoglobin naturally. 

  1. Foods like Shellfish, Sardines, Tuna, Mackerel, Eggs and Meat are high on Heme Iron which is easily absorbed in the body and do not require carriers.
  2. Plant foods like Spinach, Kale, Broccoli, Beetroot, Pumpkin Seeds, and legumes like Soybeans, Chickpeas, Peas, etc. can help as well. 
  3. Vit. A & C rich foods like Tomatoes, Carrots, Lemon, Red Peppers, Oranges, Pomegranates, etc. should be used in combination with above mentioned foods.
  4. Fortified cereals also help as they are high in Folate.

While some elements are carriers, some can act as an hindrance. Phytic acid and Calcium are 2 such elements which make Iron absorption harder. Hence, avoid taking Calcium supplements or very high calcium rich foods along with Iron rich foods or supplements. Before making any changes to your diet, do consult a doctor, nutritionist or your dietitian. 

We hope this article to increase hemoglobin naturally helps you. Do leave your thoughts in the comments below! For more useful information on Hemoglobin and other health-related queries, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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12 Low Glycemic Index Fruits For Diabetics

glycemic indexDiabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

  • Low GI foods: 55 or below
  • Moderate GI foods: 56 to 69
  • High GI foods: 70 and above

Fruits With Low Glycemic Index 

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

  1. Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
  2. Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
  3. Oranges: are good sources of Vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
  4. Strawberries: Strawberries are a good source of Vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more Vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
  5. Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of Vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion. 
  6. Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
  7. Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
  8. Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
  9. Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, you can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
  10. Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity. 
  11. Kiwi: Many researchers have proved that including Kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with Vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety. 
  12. Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving. 

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and well being – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here.

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Have You Tried The Raw Detox Diet? Try It Now!

raw detox dietI’ve always wondered what a raw detox diet is and how does one eat raw vegetables. Then, I found that a raw food detox diet is the dietary practice of eating only uncooked, unprocessed, and often organic foods. It can include raw fruits, vegetables, nuts, seeds, sprouts, organic milk and organic milk yogurt. In India, most may not be comfortable with a long-term raw diet. However, including raw food in your diet as often as you can, definitely helps in detoxifying the system.

What is Detoxification?

It’s a way to recharge, rejuvenate, and renew your body. Detoxification can help you jump-start your body for a more active and healthier life. In our body, there is an ongoing process to remove the toxins which have been formed by the food we eat and also through the environment we are exposed to. Our body system is naturally designed to transform the toxins and excrete them out of the body. In order for this to happen naturally, our body should get a break from the regular exposure to processed foods, heavy diets, and environmental pollution.

Raw food is low in calories but contain good amounts of nutrients like vitamins, minerals and antioxidants. It also has high fiber content which eliminates toxins by managing bowel movement. The unhealthy diet has been the leading cause of headaches, fatigue, lack of concentration, feeling bloated, indigestion, bad breath, etc.

Including a raw diet will surely make you feel more fresh and energetic.

Remember to drink plenty of water when you are on a raw diet. It is the best detox food that you can have. Raw diet helps maintain your weight as well, it also saves your cooking time.

What Does a Raw Detox Diet Include? 

  1. Sprouts Salad: Sprouts provide good nutritious value and are easily digestible. They increase the vitamin and mineral content of the grain and decrease the carbohydrate and calorie content. Basically, any whole legume or grains can be sprouted. Some sprouts have a change in flavor after sprouting.
  1. Avocado Salad: Avocado is a complete food with lots of nutrients. It is a very versatile fruit as it takes on both, sweet and savory taste, perfectly. It’s got a buttery texture and hence, can be used as a healthy substitute for butter with bread. This salad is very refreshing as an evening snack or as a side with roti. For those people under diet, this makes for a wonderful meal by itself.
  1. Beetroot Pomegranate Juice: Pomegranates and beetroots, both contain good amounts of antioxidants and nutrients and are also rich in Vitamin C. This colorful root vegetable contains powerful nutrient compounds that help protect against heart disease, birth defects, and certain cancers, especially colon cancer. Beetroot is well known for its blood purifying properties. Due to the rich iron content, it is said to be an indispensable cure for anemia.
  1. Tricolour Fruit Salad (Orange/ Papaya + Kiwi/ Dragon Fruit/ Berries/Tomato’s + Cucumber/Litchi/ Honeydew): These fruits and vegetables are rich in fiber and loaded with vitamins, minerals and water. It will help you to feel fresh and prevent any deficiencies of the same.
  1. Cranberry Curds Salad: The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, and decreased blood pressure.
  1. Tender Coconut Smoothie: Tender coconut water is a natural, nutrient-rich isotonic drink. It is high in electrolytes, chlorides, potassium, and magnesium and has a moderate amount of sugar, sodium and protein. It’s also a good source of dietary fiber, manganese, calcium, riboflavin and vitamin C.
  1. Cucumber Juice: Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber
  1. Fresh Tomato Salads: As an excellent source of the strong antioxidant called Lycopene, Vitamin C, and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.
  1. Fresh Fig Salads: Figs are high in natural sugars, minerals, and soluble fiber. They are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant Vitamins A, E and K that contribute to health and wellness.

If you have never tried a raw food detox diet, now is the time. Give it a go and do let us know how it helps you! Before you begin any diet plan or try any of the above, do check with your doctor, nutritionist or dietitian in case you have any allergies. For more tips, guidance and queries on nutrition, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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