In the run up to Ramadan our Shiza Khan has 5 top nutritional tips for key foods to include in your diet.
Have you ever so often looked at the shelves in the supermarkets and marvelled at all the pricey, probably hyped “health products” and wondered if they really do what their claims say? Quinoa, Amaranth grains, gluten free flours, wheatgrass powders are just the tip of the iceberg. So what is so special about these items that every fitness expert and any person with even a little money to spare will splurge in?
Well for one, they are all packed with nutrients and are beneficial for more than one health condition, so most of those health claims are quite true. Some of these are bursting with antioxidants that have become of primary importance considering the toxins we ingest daily, be it through food or just by breathing. The thing is, that nature is so kind to us that it has spread out these benefits in a lot of other foods that have always been traditionally used, but over time forgotten.
Being a clinical dietitian, I come across clinical conditions that can either completely be healed by nutrition, or need nutrition therapy as an adjunct to medical treatment. Through the process of learning, I’ve discovered a pattern of repeating ingredients that we collectively use over and over. Looking into those individually I’ve found why we do so. So, after much thought, I’ve decided to uncover our trade secrets. Moving on, here are five ingredients we all swear by.
Also called linseeds, these tiny beasts are packed with omega- 3, which are suggested for most conditions like diabetes, liver diseases, renal problems and generally for good health. Omega 3 has anti-inflammatory properties which is helpful in reducing symptoms of compromising health conditions. It is found to be beneficial for people trying to lose weight. Along with the good fats, flaxseed also is a good source fibre, when coarsely ground and consumed in either milkshakes, smoothies, protein drinks, or layered in a parfait. It can be ground to a fine powder and mixed with flours.
Before you jump up to consume it though, note that flaxseed once ground spoils quickly. It is advisable to grind it just before consumption.
This legume of oriental origin has lately come into the limelight, thanks to all the resources gone into exploring its health benefits. Soybean is available in the market either as the legume, or processed and de-fatted in the form of granules and chunks or as soy milk and tofu. The protein content of Soy with the absence of saturated fats like in meat and other non-vegetarian sources, makes it highly sought out. In fact soybean scores a position among the top five in protein digestibility ratios, and provides all the 9 essential amino acids, which is rare in a plant food, quinoa being the other to do so.
Apart from its very attractive protein content, soy is also rich in isoflavones, a type of phytochemical that has protective effects for the body. Studies done on Asian populations have shown a positive correlation among women eating soy and the reduction of breast cancer risk (Shanghai Breast Cancer Survival Study).
Soy isoflavones are also phytoestrogens, that the body can use to mimic the functions of oestrogen, and thereby helpful in reducing the symptoms of menopause.
Soybean is versatile in its use, from being ground and used mixed with flour to make multi-grain flour, to being used in desserts. The commercially available chunks and granules are just as versatile as their parent legume.
Once upon a time mothers used to literally run behind their children, forcing them to eat those greens, and now those children grew up and add raw spinach and kale to their drinks and tonics. Greens have taken a dip and have emerged with a fury back on the health front.
Now generally, spinach is celebrated for its iron content. Thank Popeye for that! The truth however is, that spinach is actually a very poor source of it. Dill leaves on the other hand have the highest iron content amongst the commonly consumed greens.
Green leafy vegetables however are abundantly rich in fibre, which makes it perfectly suitable for diabetics and beta carotene, making the leafies not only a good source of vitamin A, but also aids as an antioxidant in the biological system.
I know, I know. There’s enough said about oats on the internet, in person, in magazines and books and every possible source of diet inspiration, that is because oats are that multi-functional and are effective as a part of the diet for more than one condition.
Oats are mostly rich in beta glucans, which is a type of soluble fibre. That is its singular feature that gives it it’s benefit. It helps patients with lipidaemia (abnormal lipid levels in the body), chelates cholesterol (binds to it) and reduces it, aids weight loss, has a low GI and therefore can be included in a diabetic diet, can be used in a variety of recipes and is cost effective. Phew! *grabs a bowl of oatmeal*
Okay, berries are my personal favourite. Just like oats, these are well advocated for their antioxidant content. they protect the body’s cells against damage by toxins and chemical toxins produced during metabolism. Being anti-ageing, cardio protective, great for weight loss and a healthy drink, quirky ingredient for desserts and just an overall package, berries sure will feature on the our foods most picked list.
– Even though the foods have the said benefits, if you have a medical condition, it is highly advised that you consult a doctor or a dietitian before you consume any of these foods.
By Shiza Khan
Shiza Khan is an Indian Muslim Clinical Dietitian with a penchant for health foods, I believe the right food can heal the body, mind and the soul. On a mission to making holistic health a possibility, I can be found devouring books in my free time and sharing my ideas on a little corner of the internet. If you want to read more of her ideas and recipes, visit her blog and follow her on Instagram @cal.conn
Images credit: Shiza Khan