Inter-relationship between minerals and vitamins

Did you know that apart Carbohydrates, protein and fat called macro-nutrients .The micro-nutrients are l minerals and vitamins which play a greater role in most health issues of today .  Most of these micro-nutrients are required in very small amounts by our body on daily basis.

 A loss of this vital balance, particularly between the trace elements, can lead to sub-clinical deficiencies.

Nutrient interrelationships are complex, especially among the trace elements. A mineral cannot be affected without affecting at least two these minerals, each of which will then affect two others, etc. 

Mineral relationships can be compared to a series of inter-meshing gears which are all connected, some directly and so indirectly like a mesh work .If one point breaks it gives rise to series of changes. 

The same can be said of vitamins too.The relationships are either antagonistic or synergistic. Sometimes an overdose of one micro-nutrient can lead to deficiency of other mineral or vitamin.

Some everyday diet mistakes and unmindful eating of supplements that explains these crucial relationships:

1.      An excessive amount of Calcium in the form of supplements can be detrimental on the Zinc absorption. This in the long run leads to fatigue and lower immunity. So get a professional advice before you go on such supplements. Natural foods rich in Calcium are always better when an extra requirement is needed.

2.      Another important observation when Zincovit capsules are taken in excess over the counters for the extra boost in   ‘energy’ can lead to decrease in copper metabolism. The common symptoms are nervous disorders and bone pains.

3.      When Iron absorption is poor people slowly slip into Anemia .The possible causes need not be iron deficiency alone but copper or magnesium deficiency too. This shows the synergistic effect of many minerals on one.

4.       Vitamin A and Vitamin D have love –hate relationship .They control their levels mutually. An overdose of vitamin A can harm Vitamin D absorption leading to pains in bone joints and depletion of calcium in bones.

5.      Different drugs can cause imbalance in the equilibrium of vitamins and minerals absorption.

6.      Stress can lead to imbalance of Vitamin- mineral synergistic effects.

The most common cause of Thyroid diseases is the imbalance  created by Calcium and Phosphorus interaction.

What are the ways to prevent the imbalance created ?

• Best way to keep the balance intact is to eat fruits and vegetables  which are nature’s packaged  best forms of vitamins and minerals.
• Remember  to seek professional help before popping in those vitamin or mineral supplements
• De-stress from time to time.

All the minerals and vitamins are required always by our body but only in small amounts.So just eat right.Best way to keep the balance intact is to eat fruits and vegetables  which are nature’s packaged  best forms of vitamins and minerals.

How to increase the fibre in your diet?

             

You probably know that fiber is important to good health, but how do you know if you are getting enough?

Increase the Fibre quotient in your diet:Fruits and vegetables are all naturally rich in nutrients, including fiber, and provide all the health benefits that go along with a fiber-rich diet.

Top sources of fiber are: 

Beans (all kinds), peas, lima beans, soybeans, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgur, cornmeal, bran, raspberries, blackberries, and prunes.

Good sources of fiber include: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes, corn, snap beans, asparagus, cabbage, whole wheat pasta, popcorn, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples.

Soluble and Insoluble Fibre

Fiber is present in all plant foods in varying amounts. Most fiber is classified as soluble (meaning that it partially dissolves in water) or insoluble (meaning that it resists digestion and does not dissolve in water).

Soluble fibre is found in beans, peas, lentils, oatmeal, oat bran, nuts, seeds, Psyllium, apples, pears, strawberries, and blueberries. Soluble fiber is associated with lowering LDL (bad) cholesterol, regulating blood sugar, and a lower risk of heart disease and type 2 diabetes.

Insoluble fibre is found in whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. Grandma called it roughage, and one of the benefits of insoluble fiber is that it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.

Foods high in fiber can also make you feel full longer and curb overeating. High-fiber foods are filling; they require more chewing and stay longer in your stomach, absorbing water, and helping you feel full.

6 Ways to Add More Fibre:

Here are 6 more ways to add fiber to your diet:

1. Start your day with a whole-grain cereal that contains at least 5 grams of fiber. Look at the list of ingredients to be sure the whole grain (such as whole wheat, whole rye, or whole oats) is first on the list.
2. Read labels and choose foods with at least a few grams of fiber per serving. A good source of fiber contains 2.5-4.9 grams of fiber per serving. An excellent source has 5 grams or more per serving.
3. Use whole-grain breads with at least 2-3 grams of fiber per slice for sandwiches.
4. Choose whole fruit over juice. Whole fruit can have as much as twice the amount of fiber as a glass of juice.
5. Toss beans into your soups, stews, egg dishes, salads, chili, and Mexican dishes. Substitute beans for meat in at least one vegetarian meal per week.
6. Make snacks count as opportunities to enjoy foods high in fiber. For instance, snack on raw vegetables with bean dip or hummus.
7. Fiber is also associated with lowering risk of certain cancers such as colorectal cancer and other gastrointestinal cancer.                                                         So,Eat more fibre and stay away from most lifestyle diseases.

Hot and cold foods- Demystifying the facts!

How many times have you heard you mom telling you these things:

‘Don’t eat too many mangoes  ,it might increase the heat in your body’; Don’t eat too many Cucumbers it might pile up’ cold’ in your body!

The theory of 'hot and cold effects of food' has prevailed in our culture since time immemorial. It is a system parallel to modern biomedical sciences. Generally speaking, it has been observed in our society that the theory of hot and cold is believed-in and practiced-by almost all sectors of society  

The difference lies in the perception and interpretation of this theory, which varies with different cultures and even within the same culture. Some cultures use this theory to define foods and its effects, while in others it is also used to classify herbs, medicines, illnesses and diseases, etc.

In the Indian Ayurvedic belief this concept appears as early as the 2nd century BC. In the Chinese culture the Ch'i concept (Yin-cold and wet; yang-hot and dry) appeared in the 100-200 AD. The system is less organized and may lead to the outgrowth of many myths and fallacies about the effects of food.   Most of us are of the opinion that some foods cause ‘heat’ and some cause ‘cold’ in our bodies. Though it is not the truth. 

The warming and cooling properties of a food have less to do with actual temperature, cooking temperature, spiciness or even individual ingredients—and more to do with the food’s balance and contrast among ingredients and the effect of these on the body when the food is ingested. They can be categorizes foods as cold, cooling, neutral, warming and hot.  The idea is to maintain the balance.

STAYING IN BALANCE

The concept of yin and yang was introduced in the I Ching. The philosophy states that imbalances in the life force (qi) cause illness and unhappiness. Hence, by adjusting your diet you can regain equilibrium.Using yin-yang foods to gain equilibrium is not an exact science. There is no one percentage or quantity of yin-yang foods to eat. Instead, you need   to focus on mainly eating foods that support his yin/yang needs.

Common health conditions and their imbalances include…

Conditions affected by too much heat (yang) in the body:

High blood pressure, skin rash, hot flashes.

Consume: Cool or cold foods that promote yin energy.

Conditions arising from too much cold (yin) in the body: Fatigue, depression, muscle ache, stuffy nose, cough with clear white phlegm, fluid retention.

Consume: Warm or hot foods that promote yang energy.

Conditions that alternatively arise from too much cold or heat in the body: Constipation, heart disease, diabetes, arthritis, asthma, headache.

Consume: Some conditions are helped by either hot or cold foods. Take constipation, for example. If you have dry, hard stools, then you have yin-deficient constipation and need more moisture/yin foods. If you have yang-deficient constipation with wetter stools, then you may need more yang foods .

Fruits and veggies are great on both yin and yang.

So it is important to assess your symptoms before knowing what type of food we need to eat for a particular problem.

The best is to follow a balanced diet with all foods to keep you going healthy and fit.