Versatile FENUGREEK/METHI

                                                                           Challa Suresh

      Fenugreek/Methi (also known as Greek Hay and Fenigreek), is an herb that is commonly found growing in the Mediterranean region of the world. Fenugreek is native to sub-Himalayan plains of Indian subcontinent. While the seeds and leaves are primarily used as a culinary spice, it is also used to treat a variety of health problems in Egypt, Greece, Italy, and South Asia especially in India and China.

     The plant grows up to about 1-2 feet in height with light green color tri-foliate leaves and white flowers. It bears long, slender, yellow-brown pods containing about 10-20 golden-yellow color seeds. Its seeds are small in size, hard, and resemble tiny, multi-faceted stones. Raw seeds have maple flavor and bitter taste, however their taste becomes more acceptable once they gently dry-roasted under light heat.

     Fenugreek seeds have been found to contain protein, vitamin C, niacin, potassium, and diosgenin (which is a compound that has properties similar to estrogen). Other active constituents in fenugreek are alkaloids, lysine and L-tryptophan, as well as steroidal saponins (diosgenin, yamogenin, tigogenin, and neotigogenin). Strongly aromatic and flavorful fenugreek seeds are popular spices widely used for their well recognized for culinary as well as for medicinal properties. Traditionally, fenugreeks are being used to cure digestive problems and to improve breast milk secretion in the nursing mothers.

Home Remedy for Balancing Cholesterol

Studies have found people who took 2 ounces (56g) of fenugreek seed each day had significantly (around 14 percent) lower cholesterol levels after 24 weeks, and had lowered their risk of heart attack by more than 25 percent. Therefore, a recommended remedy for lowering cholesterol is to take 2 ounces of seeds throughout the day. The seeds can be sprinkled onto prepared food, or they can be consumed with water if they are in capsule form.

Treating Diabetes and Lowering Blood Sugar Levels

Studies have shown that participants with type 2 diabetes had significantly lower blood sugar levels after eating fenugreek. Therefore, a recommended home remedy for treating Type 2 diabetes is to consume 500mg of fenugreek twice daily.

Herbal Cure for Skin Inflammation

Research has shown that Fenugreek is an effective topical treatment for skin problems such as abscesses, boils, burns, eczema, and gout. Therefore, a simple skin inflammation remedy is the following:

         • Take a spoonful of fenugreek and grind it into a powder.

         • Mix the ground powder with warm water.

         • Take a simple piece of clean cloth and soak it into the mixture.

         • Apply the soaked cloth directly onto the affected skin as a poultice.

Natural Cure for Heartburn and Acid Reflux

Fenugreek seeds contain a lot of mucilage, which helps sooth gastrointestinal inflammation by coating the lining of the stomach and intestine. Therefore, for an effective remedy against heartburn or Acid Reflux, simply sprinkle 1 teaspoon of fenugreek seeds onto your food. Another option is to take one teaspoon of seeds and swallow them with water or juice before any meal.

Home Remedy for Fever

The Fenugreek herb has been known to help reduce fever when taken with lemon and honey, since it nourishes the body during an illness. Therefore, to treat a fever, simply consume one to two teaspoons of Fenugreek seeds three times a day along with an herbal tea (such as green tea) with a teaspoon of honey and lemon juice. Some health food stores also sell herbal Fenugreek teas, which can be used instead of the green tea.

Good For Beauty & Health

Fenugreek helps attain hormonal balance in women and therefore, helps in enlargement of breasts. It is an essential ingredient of many breast enhancer medicines and is widely used in commercial preparation. Also, it helps increase the lactation in breast feeding women. It can even reduce labor pain and induce child birth in a woman. Moreover, it reduces the menstrual discomfort and eases menstrual cramps.

Remedy to Ease Child Birth for Pregnant Women

Fenugreek stimulates uterine contractions and can be helpful to induce childbirth. However, pregnant women should only use this remedy for inducing labor after consulting with their doctor.

Remedy to Aid Milk Production in Lactating Women

Fenugreek has been known to increase milk production in lactating women. Research has even shown that milk production can increase by over 500 percent within 24 to 72 hours after consuming this herb. Although it is not known why this happens, researchers speculate that the oil contained in fenugreek seeds plays a role. Therefore, a recommended remedy to increase milk flow is to consume one capsule of fenugreek seed (at least 500mg) three times a day.

Prevents Dandruff & Strengthens Hair 

Not only does fenugreek help prevent hair loss, but also keeps the dandruff away. If applied on the hair, it makes it shiny and black. You can either make a conditioning potion by grinding its seeds and directly applying it to head or integrate it in your diet. Either ways, it helps preventing dandruff, keeps the hair lice free and make it black and shiny.

The Natural Viagra

A recent study (June 2011) by the Centre for Integrative Clinical and Molecular Medicine in Australia revealed that fenugreek seeds (Fenugreek seeds hindi name) contain phytochemicals, saponins which may have an effect on the production of sex hormones and may help the body maintain normal testosterone levels. Saponins also have antimicrobial, cholesterol lowering and anti-cancer properties.

Highlights of Benifits in Brief:

• Fenugreek seeds are rich source of minerals, vitamins, and phytonutrients.
• The seeds are very good source of soluble dietary fiber. Soaking the seeds in water makes their outer coat soft and mucilaginous. 100 g of seeds provide 24.6 g or over 65% of dietary fiber.
• Non-starch polysaccharides (NSP) which constitute major fiber content in the fenugreeks include saponins, hemicelluloses, mucilage, tannin, and pectin. These compounds help lower blood LDL-cholesterol levels by inhibiting bile salts re-absorption in the colon. They also bind to toxins in the food and helps to protect the colon mucus membrane from cancers.
•  NSPs (non-starch polysaccharides) increase the bulk of the food and augments bowel movements. Altogether, NSPs assist in smooth digestion and help relieve constipation ailments.
• It has been established that amino-acid 4-hydroxy isoleucine present in the fenugreek seeds has facilitator action on insulin secretion. In addition, fiber in the seeds help lower rate of glucose absorption in the intestines thus controls blood sugar levels. The seeds are therefore recommended in diabetic diet. 
• The seeds contain many phytochemical compounds such as choline, trigonelline diosgenin, yamogenin, gitogenin, tigogenin and neotigogens. Together, these compounds account for the medicinal properties of fenugreeks.
• This prized spice is an excellent source of minerals like copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering action on sodium. Iron is essential for red blood cell production and as a co-factor for cytochrome-oxidases enzymes.
• It is also rich in many vital vitamins including thiamin, pyridoxine (vit.B-6), folic acid, riboflavin, niacin, vitamin-A and vitamin-C that are essential nutrients for optimum health.

Selection and storage

Fenugreek seeds are readily available in the spice stores year around. One may find different forms of seeds such as whole seeds, powdered or paste in these stores. Choose whole seeds from authentic brands. The seeds should feature bright golden-yellow color, hard and exude delicate maple flavor. Avoid old stocks as they may infect by fungal mold and out of flavor. Store whole seeds in airtight glass container and place in a cool, dark place where it will stay fresh for several months. Powdered or paste fenugreek however should be kept in the air-sealed packets and placed in the refrigerator.

 

Culinary uses

Traditionally, fenugreek seeds are being used in a wide range of culinary recipes. The seeds either in the forms of whole seeds, sprouted, powder, sauce or as paste used in a variety of spicy dishes in many parts of Middle-East, India, Mediterranean and Central Asian regions. The seeds should be added in small quantities in food because they have strong aroma and bitter taste. Dry fry under light heat in order to mellow their flavor.

Here are some serving tips  

• Fenugreeks are used as an important ingredient in curry powder. 
• Small quantity of sprouted seeds added to vegetables and lentils dishes. 
•  Fenugreek leaves, either fresh or dried are also favored in cooking with spinach, potato, carrots etc.
• Sprouted fenugreek seeds are used in salads, paste, dips, fillings etc.

Side Effects of Fenugreek

1. While Fenugreek is generally considered to be safe when used moderately, there have been reports of a few minor side-effects. Nausea is one common side effect, while other people have reported gastrointestinal discomfort (diarrhea and/or gas). Also, when using this herb topically on the skin, it is important to watch out for skin irritations and rashes.
2. Fenugreek use during pregnancy is not recommended, since it has the potential to induce labor. If you are pregnant and wish to take it, you should do so only after consultation with your doctor.
3. If you are currently taking any oral medications, you should always use this herb at least 2 hours before or after these drugs. This is important since Fenugreek fiber has the potential to interfere with the absorption of oral medications due to its mucilaginous fiber (which gives it a moist and sticky texture).

How to take fenugreek / methi seeds?

There are various ways you can take fenugreek. When taken raw, the taste is bitter. However with regular intake, you become used to the taste.

• Take one teaspoon of Fenugreek seeds and swallow them with water in an empty stomach. Or you can have with juice or water before you start to eat.

• Soak it overnight and drink the water with fenugreek in next morning in empty stomach.

• Fry the seeds without oil and keep it in a bottle. Take a spoonfall with hot water every morning.

• Powder the fenugreek seed and store it in a bottle. You can sprinkle this powder on onto salads, in soups or other dishes like any other table condiment.

• Fenugrrek tea is another option. Brew a tea with the seeds. Start with a teaspoon of seeds in a tea basket and brew in hot water until the tea is comfortable to drink. This gives a refreshing taste. Some health food stores also sell herbal Fenugreek teas. which can be used instead of the green tea.

• Sprout the seeds in a seed sprouter or between moist paper towels for many days. You can add these sprouts to soups and curries. However do not let the sprouts grow for more than 3 days or they may become bitter.

• You can consume 1-2 teaspoons of Fenugreek seeds along with an herbal tea (such as green tea) as well.

Consumig HANDFUL of Fenugreek/Methi seeds simply leaves you away from HANDFUL OF HEALTH PROBLEMS. All the Best.

 

SNACKING In a Better Way

Challa Suresh Ph.D.,

     Adults, as well as children, can benefit from snacks. Snacks help little ones with small appetites get the energy and nutrients they need to grow. The teenage years are a time when the body requires more energy and more nutrients to grow.

     Even adults may need snacks during the day to help tide them over between meals. Because of the busy day-to-day busy schedules it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger, pizza, fries, potato chips, or candy.

     But it is possible to treat yourself to a healthy snack. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going.Even if you take time to eat three meals a day, you may still feel hungry at times. Healthy snacking is the best answer.

     Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time. In addition to helping us fuel up, many snacks provide important nutrients like fiber, carbohydrates, protein, Vitamins, and minerals that can contribute to our health in positive ways. While selecting the right snack, do not forget to read the Nutrition Facts Panel to see what nutrients are in your favorite snacks.

Healthy Snacks

Fruit/s

•Fresh: apples,bananas, oranges, melons, peaches, pears, plums, apricots, pineapple, grapes, guava,mango,pomogrenate,papaya, berries,cherries,gooseberry.

• Dried: apricots, figs, prunes, raisins, pineapple, banana, pear, apple, dates

(Fruits are loaded with natural sugars that give a "lift" to a long day. They also are an excellent source of vitamins and minerals. If you suffer from hypoglycemia or candida, you may need to eat fewer fruits and more of the other kinds of snacks.)

Vegetable Pieces (Raw)

Carrots, celery, peppers (green, red, yellow), cucumbers, broccoli, cauliflower, tomatoes.

(Excellent source of health-promoting vitamins and minerals, especially vitamins A, C, calcium, phosphorus, potassium, and essential amino acids.)

Nuts and Seeds (Raw)

Almonds, Brazil nuts, cashews, chestnuts, filberts (hazelnuts), peanuts, pecans, pine nuts (pignolias), pistachios, pumpkin seeds, squash seeds, sunflower seeds, walnuts.

(Powerfully nutritious. Rich source of carbohydrate, protein, fiber, B vitamins, and minerals – calcium, iron, phosphorus, and potassium.

Why Healthy Snacking Is Good for You

     You may have noticed that you feel hungry a lot. This is natural — during different stages of the body development, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

     But you need to pay attention to what you eat. Stuffing your face with a large order of fries may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

     To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

Judging Whether Snacks Are Healthy

Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for:
• Just because something is "all natural" or "pure" doesn't necessarily mean that it's nutritious. For example, "all natural" juice drinks or sodas can be filled with sugar but all that sugar means they'll be high in calories and give you little nutrition.

• A granola bar is a good example of a snack that seems healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars.

• Check the Nutrition Facts label on the package to be sure.Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.

     Whatever claims a food's manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label

Smart Snacking Strategies

Here are some ways to make healthy snacking part of your everyday routine:

• Prepare healthy snacks in advance: can keep plenty of fresh fruit and veggies at home to take on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.

• Keep healthy snacks with you: Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.

• Make it interesting: Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Try for a different look and colours using different vegetables and fruits.

• As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

• It's natural to feel hungrier at certain times; therefore, knowing how much food your body needs to satisfy this hunger is critical. A handful of walnuts is great brain food before sitting down to watch TV or to start reading a book or while working with computers. But a whole bag won't help you add anything — except pounds!

Some Indian Recipes with Healthy Snacking capabilities:

1. Protein Pancakes

Ingredients: One teacup moong dal ; 200 gms white gourd; three green chillies; three tbsp fresh low fat yogurt; a pinch of asafoetida; salt to taste; two tomatoes, chopped; two finely chopped green chillies; two to three tbsp chopped coriander; salt to taste (rock salt); one tsp extra virgin oil.

Method: For the batter, soak the dal for three to four hours. Grind the soaked dal with green chillies and yogurt.;Add asafoetida and salt, mix well; To proceed, heat a non- stick tawa and spread a little moong dal mixture and oil on it; Then, spread a little stuffing and smear a oil on the sides. Turn upside down and cook again for a few minutes;Repeat with the remaining mixture and stuffing;Serve hot with mint chutney or sweet chutney.

Hot tip: The batter can be prepared the day before and the pancakes can be made fresh in the morning. It is a complete meal as it contains all food groups.

2. Spinach tikki with vegetables

Ingredients: One bunch spinach shredded; half grated white radish; one grated carrot; two boiled potatoes; salt to taste; one-two tsp green chilli and ginger paste; quarter cup crushed peanuts.

Method: Grate carrot, radish and boiled potatoes. Mix them with all other ingredients. Make small tikkies from that mixture. On each tikki add chopped tomatoes, both chutneys and serve.

Hot tip: The potatoes can be boiled one day before and the vegetables can be cut and kept in the fridge.

3. Potato Pizza

Ingredients: 250 gms potatoes; 100 gms tomatoes; one capsicum; quarter cup boiled yellow corn; one chopped onion; two-three olives; some mushrooms.

Method: Boil and mash potatoes. Add salt to taste. Make tomato puree. Add salt to taste. Make small flat pancakes from the boiled and mashed potatoes. Decorate it with capsicum, corn, onions, olives and mushrooms, grate paneer on top. Bake in an oven at 400 0Cfor 15 minutes.

Hot Tip: Puree and potatoes can be made before hand.

4.Masala Idli

Ingredients: 6-7 idlis ; one tomato finely chopped; one cup capsicum finely chopped; one onion finely chopped; one tablespoon pav bhaji masala ; salt to taste; one teaspoon chili powder; handful of chopped coriander leaves; one tsp olive oil.

Method: Cut each idli into four pieces. Saute all the vegetables in oil. Add the masala , idli and coriander, mix well and serve hot.

Hot tip: Batter can be made the day before.

5. Paneer wrap

Ingredients: 100 gms grated paneer; 100 gms boiled French beans and carrots; one cup chopped coriander; one chopped onion; one tsp jeera; juice of one lemon; half tsp red pepperika; one tsp extra virgin oil; 100 gms whole wheat flour

Method: Make four rotis from the whole wheat atta . Grate the paneer and add all the ingredients to it beside oil. Saut it in oil and place it on the roti and roll it. Have it with green chutney or salsa. The dough can be prepared the day before. All the ingredients can be chopped the day before.Remember to always make food fun for children. My definition of fun is fresh, unprocessed and natural.

6. Masala Pakodas

Ingredients:Rice flour 1/2 cup,Maida 1/2 cup;Curd 2 tbsp (skimmed milk);Chopped green chillies 1 tsp;Chopped onions 1/2 cup;Chopped ginger 1/2 tsp;Chopped coriander leaves 2 tbsp;Chopped mint leaves (optional) 1 tbsp;Carrot grated 2 tbsp;Salt to taste;Water to mix all the ingredients

Method:1. Sieve rice flour, maida, salt and soda-bicarbonate in a bowl.2. Now put all the ingredients in a bowl.3. Mix all the ingredients slowly by adding water little by little.4. The mixture must be semi-solid like onion pakoda mixture.5. Drop pakodas slowly with your fingers in the idli stand.6. Steam pakodas in medium flame and bake till golden brown.

7.Vegetablle Cutlet

Ingredients;1/4 kg Potatoes;1/4 kg Carrots;1/4 kg Cabbage;1/4 kg French Beans;1 big Tomato;2 medium onions;10-12 Slices bread;2 tsp Salt;2 tsp Sugar;1/4 tsp Haldi (Turmeric powder);2 tsp Dhania-Jeera powder (Powder of Coriander and Cumin seeds);Breadcrumbs;Spices:10-12 Green chillies,2 inch Ginger.15-16 Lahsun (Garlic),20-25 seeds Miri (Black pepper)

Methods: 1. Finely chop all the vegetables and boil them. Grind to powder all the spices.2. Saute thinly sliced onion.3. Stir in ground spices and allow it to turn deep red. Add boiled vegetables & mix it thoroughly.4. Add salt, sugar, haldi, dhania-jeera powder and cook till the mixture is dry.5. Grind to a fine powder bread slices in a dry mixer.6. Add this powder to the vegetable mix on cooling. Make small balls and flatten them slightly.7. You can shape them attractively using aluminium moulds. Roll them into breadcrumbs.8. Roast these on a tawa. When one side is cooked golden brown, turn over and cook the other side.

8. Low Calorie Toast Sandwich

Ingredients: 1 cup Wheat Flour;1 cup Bajra Flour;1/2 cup Moong Sprouts;1/2 cup grated Carrot;1 finely chopped Capsicum;1 tsp Lime juice;1 tsp Garam Masala powder;1 sliced Onion; 1 sliced Tomato;1 small piece sliced Cucumber;1/2 tsp Black pepper powder;1/2 tsp Cumin powder;1 tsp crushed Ginger Chilli;1 pinch Turmeric powder;2 cups Water;Salt to taste. For Green Chutney :1/2 cup Coriander leaves;1/2 cup Mint leaves;1 tsp Cumin seeds;2 tbsp Ginger, Garlic, and Green chilli paste;Salt and Sugar to taste

Methods:To prepare the filling;1. mix moong sprouts, carrot, capsicum, garam masala powder, lime juice and salt.2. Mix wheat flour, bajra flour, cumin powder, black pepper powder, salt, soda bi carb, ginger chilli paste, turmeric powder and water. Mix well.3. Boil on low heat, stirring continuously until water gets absorbed and becomes a smooth dough. Keep aside for cooling.4. Make 12 square slices from dough (like a bread slice).5. Spread chutney on every slice.6. Spread filling on one slice and put slices of onion, tomato and cucumber on it. Cover with another slice.7. With same procedure, prepare six sandwiches.8. Toast in an electric sandwich maker.

9. Moong Dal Chat (as described by Ms Ajitha Kolla)
Ingredients: Two cups soaked and sprouted moong dal ; One cup grated carrot; Two green chillies; One tea spoon grated ginger; Two tomatoes finely chopped, one small finely chopped onion; Two spoons freshly squeezed lime juice, pinch of black salt; One tea spoon ground black pepper; fruit chat masala; chopped coriander for garnish
Method: Take sprouted moong dal in a bowl , add grated carrot, ginger, chillies, onions, tomatoes and mix well. Sprinkle black salt, salt masala and lime juice and toss the ingredients gently. Add chat masala and garnish with coriander.
Hot tip: To make the moong dal or green gram sprouts: Soak the dal in water over night, wash and clean. Dry wrap them in a muslin cloth and keep them in the refrigerator for couple of days.

10.Black Chana Snack (as described by Ms Ajitha Kolla)
Ingredients: Two cups Black Chana soaked overnight; One cup chopped onion; Two green chillies; pinch of salt
For Tampering: One tea spoon olive oil; Two table spoons chana dal, one table spoon black gram; one tea spoon mustard seeds, two tea spoons cumin seeds, 3 garlic cloves crushed, couple of curry leaves.
Method: Boil soaked black chana till little tender. Heat oil and add chana dal, black gram, mustard, cumin and garlic and curry leaves. Add cut onion and chillies and boiled black chana. Sprinkle salt.
Hot tip: If you like it spicy- you can add some dry chillies or majjiga mirapakaayalu in the tampering.

       The key to smart snacking is to stay away from the snack machine at work and the popular snacks at the grocery store.

       Read up on nutrition and soon you will be making easy, healthy snacks for yourself and for the whole family. Get mentally prepared for Healthy Snacking.  All the Very Best my friends.

Fruit of The Angels - PAPAYA

Challa Suresh Ph.D.

     Exotic tropical papaya fruit or pawpaw is jam-packed with numerous health benefiting nutrients. The fruit is one of the favorite of fruit lovers for its nutritional, digestive and medicinal properties. Papaya tree is grown extensively all over the tropical regions and cultivated for its fruits and latex papain, an enzyme that is used in food industry.

     Papaya tree bears many spherical or pear-shaped fruits that can have about 6-20 inches in length and 4-12 inches in diameter. The average sized papaya weighs about half a kilo. The fruit is said to ripen when it feels soft to thumb pressure and its skin has attained an amber to orange hue. Inside, the fruit features numerous black seeds, encased in a mucin coat, in the hollow central cavity. The flesh is orange in color with either yellow or pink hues, soft in consistency and has deliciously sweet, musky taste with rich flavor. They can now be found in markets throughout the year. Although there is a slight seasonal peak in early summer and fall, papaya trees produce fruit year round.

     Papaya's seeds are edible, although their peppery flavor is somewhat bitter. The fruit, as well as the other parts of the papaya tree, contain papain, an enzyme that helps digest proteins. This enzyme is especially concentrated in the fruit when it is unripe. Papain is extracted to make digestive enzyme dietary supplements and is also used as an ingredient in some chewing gums.

The Nutrients

     The papaya fruit is rich in antioxidants such as vitamin C, carotenes and flavonoids. It is also rich in B vitamins, pantothenic acid and folate. Papayas contain enough potassium and magnesium. It is also a good source of vitamin E and vitamin A. The vitamin C and vitamin A in papayas help to maintain a healthy immune system. You might consider this fruit a healthy choice when suffering from colds, the flu or ear infections. Papayas are also high in fiber, which helps to lower high cholesterol.

     This fruit is also known for its ability to assist in the digestion of proteins. It contains the enzyme papain, which aids in digestion as well as in the healing of athletic injuries and allergies. It also contains the enzyme chymopapain, which works with papain to lower inflammation and assist in recovery from burns. The vitamins, minerals, enzymes and antioxidants in papayas work together to reduce inflammation, increase heart health and protect against certain types of cancer.

Benefits of papaya latex

     Papain enzymes are anti-tumor and anticancer. In these enzymes there karpain compounds, which are known potent inhibiting several microorganisms that work interfere with digestive functions and effectively suppress the cause of typhoid fever.

Benefits of Papaya Seed

     Papaya seeds is a source of saponins good enough and have antimicrobial properties. Therefore, the seeds can be used to prevent and eradicate the worm lodged in the digestive tract.

Benefits of Papaya Leaf

   Not only beneficial to the skin, papaya leaves can also be used for treating women's health vaginal discharge, fever due to childbirth, menstruation and launches breast milk. Other efficacy is to ward off the flu, malaria and fever.

Briefly the Importance of Papaya

• Papaya is a rich source of proteolytic enzymes. These enzymes are essential for the proper functioning of the digestive system as they help in the digestion of proteins. Papain, which is the most vital enzyme found exclusively in papayas, is instrumental in breaking down and digesting of meat proteins, and is used as a meat tenderizer.

• Papaya contains the digestive enzyme papain and therefore valuable for aiding digestion.

• The unique protein-digesting enzymes; papain and chymopapain have been shown to help lower inflammation and to improve healing from burns in addition to helping in digestion of proteins. The antioxidant nutrients found in papaya, including vitamin C, vitamin E, and beta-carotene, are also very good at reducing inflammation.

• The ripe fruit is easily digestible and prevents constipation.

• Case studies indicate that this food taken alone for two or three days has a highly beneficial tonic effect upon the stomach and intestines.

• The juice of the papaya aids in relieving infections of the colon and has a tendency to break down pus and mucus reached by the juice.

• May help prevent cancer in organs and glands with epithelial tissue (ripe papaya). Papaya’s fiber is able to bind to cancer-causing toxins in the colon and keep them away from the healthy colon cells. In addition, papaya’s folate, vitamin C, beta-carotene, and vitamin E have each been associated with a reduced risk of colon cancer

• Prevents nausea (includes morning sickness and motion sickness)

• The seeds are antihelmintic, for expelling worms and they are given with honey. Chew and swallow two teaspoonfuls of seeds after each principal meal (three times a day).

• Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. Papayas are an excellent source of vitamin C as well as a good source of vitamin E and vitamin A (through their concentration of pro-vitamin A carotenoid phytonutrients), three very powerful antioxidants.

• Papayas are also a good source of fiber, which has been shown to lower high cholesterol levels

• Anti Inflammatory: One of the benefits of papaya enzymes is its use in reducing inflammation in disease such as rheumatoid, arthritis, osteoarthritis, gout, and asthma.

• Prevention of Colon Cancer: Payapa's rich fiber content binds to cancer-causing toxins in the colon and eliminates it from the body during bowel movements.

• Digestive Aid: The health benefits of papaya is most commonly known for its laxative attributes. It aids in digestion including constipation and diarrhea.

• Protection Against Emphysema: The vitamin A content in papayas is extremely important if you are a smoker or are subjected to secondhand smoke. It may save your life because it greatly reduces lung inflammation.

• Heart Disease Protection: Three powerful antioxidants in papayas help prevent against the oxidation of cholesterol. Cholesterol in the oxidized form can cause serious plagues that can eventually cause heart attacks or strokes.

• Intestinal Disorders: The papain in unripe papayas is also beneficial to people experiencing intestinal irritation.

• Skin Diseases: The juice from unripe papayas is used to treat skin disorders like acne and psoriasis. It can also reduce swelling when applied to wounds. If applied to the face, the benefits of papaya enzymes will be shown in the form of smoother and delicate skin.

• Throat Disorders: Drinking honey mixed with unripe papaya juice can ease pain over inflamed tonsils for diptheria or other throat disorders. It also prevents infection from spreading by dissolving over the membrane.

• Papaya is known for its rejuvenating properties. It slows down the ageing process, thereby making you look younger for a longer while. This property of papaya is attributed to its ability to enable proper digestion that leads to maximum extraction and absorption of nutrients from various foods.

• Papaya is a rich source of arginine, an essential fatty acid that boosts the reproductive system and fertility in males.

• Papaya is also a good source of carpain, an enzyme supposedly beneficial for heart.

• Papaya helps in blood clotting and thereby quick healing of wounds. This is because papaya is a rich source of fibrin, an important factor in the blood clotting process. This factor is not common in the plant kingdom and is mainly formed in the body of animals, papaya being an exception.

• Papaya is rich in carotene that maintains the pigment balance of your skin.

• Papaya is a good source of Vitamin C and as such, boosts the immune system and protects you against various infections and ailments.

• Papaya juice in combination with pineapple juice is also recommended to cure cancer.

• Papaya helps in the restoration of essential bacteria in the gut, generally after antibiotic treatment.

• You may use the skin of papaya to heal wounds and bruises.

• Papaya is rich in antioxidants that help detoxify the body, thereby preventing the incidence of ailments like leukemia.

• Papaya is rich in minerals like potassium and magnesium which serve various functions like strengthening the teeth and bones.

• The seeds of papaya are antihelmintic and remove worms from the stomach and intestines.

• Papaya seeds may be used as a healthy replacement for Black pepper !!!

• Papaya juice may be helpful in alleviating sickness like nausea and morning sickness.

Have Papayas in your daily diet and cure some common ailments in a natural way. :)

Good Diet and Oral Health

Challa Suresh, Ph.D

     Choosing the right foods in your diet is an important aspect in having healthy teeth and good oral hygiene. Establishing good nutritional habits in kids and teenagers can be especially beneficial for good eating patterns and food choices throughout their lives.

Nutrition affects oral health

The foods that you eat come in contact with the germs and bacteria that live in the mouth. If you don’t brush, plaque will accumulate on the teeth. Plaque thrives on the starches and sugars that are found in a great deal of foods. When plaque combines with the sugars and starches, an acid is produced that attacks enamel on the teeth, and eventually causes decay and the acid attacks the teeth for 20 minutes or more.

     The right diet and nutrition play an integral part in ensuring strong teeth and healthy gums. Sugar, natural or processed, is your teeth's deadliest enemy and is the prime cause of tooth decay. Retentive sticky foods (such as raisins, caramels, toffees, slowly dissolving hard candies, etc.) that are not quickly diluted by saliva also pose a major risk in the formation of dental cavities. Even apparently harmless wafers/chips are retained on the tooth for a long period of time & eventually broken down into carbohydrates & sugars leading to decay.

     Many inter-related factors must be considered when the growth and development of children is being evaluated in respect to their oral health. Children should be given carbohydrates in their natural forms (as far as possible). They should be encouraged to eat hard fruits in whole instead of juices. This helps cleanse and stimulate teeth. Sticky/soft foods like white bread, pastries, aerated drinks, doughnuts, sweet rolls and processed cereals, one of the biggest causes of tooth decay, should be avoided. Beverages like lassi, buttermilk and home-made squashes should be encouraged.

Sticky Foods

     The longer food remains in your mouth, the greater the chance for decay. Rinse your mouth immediately after eating, especially if you've just had something sweet, to prevent the formation of plaque. Remember, rinsing after meals and brushing teeth at least twice daily is essential to keep tartar and plaque at bay. Use an effective, clinically tested toothpaste that provides long time protection between brushings.

Choosing a Healthy Diet

Choosing a healthy diet may sound easy, however, fruits, milk, cereals, bread and some vegetables contain sugars and / or starches. Carbonated sodas, sweet fruit drinks and sugary snack foods should be limited. You don’t have to avoid these foods, just keep in mind that you should eat a balanced diet, brush your teeth twice a day and floss daily.

Crash Diet

Teenagers have been known to start that Monday morning crash diet without ever realizing that this may in fact be the incorrect way to diet. These crash dieters who excessively fast, or diet on an on and off pattern, tend to have a lack of, or decrease in certain vitamins, most notably Vitamins D, B-12 and calcium. They also tend to lack certain minerals and proteins in their diets. These are very important vitamins especially for the health of the teeth and gums. Dieters also tend to take diet pills that may cause a decrease in saliva flow as a side effect. This decrease in saliva flow tends to increase the acid levels in the mouth, which may cause an increased level of cavity formation. Vitamin levels and a balanced diet with all food groups should be evaluated. As always, sound oral hygiene and regular visits to the dentist help decrease oral health problems.

Vitamins

     Supplements, together with good oral hygiene, can aid in decreasing the incidence of dental cavities, bad breath and gum disease. Vitamins, such as a vitamin C, flavanoids and coenzyme Q10 are powerful antioxidants that protect gums against cell damage and promote healing. Vitamin C is vital for the production of collagen — the main protein building block for fibrous framework of all living tissues — which, in turn, makes it more resistant to bacterial penetration. Vitamin C also promotes healthy capillaries, which aids oral tissue in staying healthy. Insufficient consumption of Vitamin C may lead to oral health problems like swollen and bleeding gums and loss of teeth can result.

     Tongue cleaning is very important. It helps to reduce bad breath and improve oral hygiene status because a large number of bacteria reside in the rough corrugated surface of tongue. Most dental professionals advise that poor oral hygiene, such as not brushing, not flossing, or not rinsing enough is the leading cause of gum disease and tooth decay. Smoking, chewing beetle nut and tobacco are also factors that adversely affect oral hygiene. These habits can cause bad breath, decay, gum disease, damage to tooth enamel, eventual tooth loss and in many cases even lead to oral cancer.

Eating Habits For Good Teeth

• Drink plenty of water daily.

• Eat fiber-rich raw foods, which massage the gums and cleans the teeth. Raw foods also increase salivation, which neutralizes acids and alkalis within the mouth. You may grate, dice, ground, blend, or juice raw foods. Good raw foods to eat are apple, carrot, radish, cucumber, orange, pear, beetroot, watermelon, etc.

• Eat some raw food after every meals. This will help clean your teeth and gums due to high water content. However, after eating citrus fruits or juices, rinse your mouth with water, as the acids present in them can weaken enamel.

• Eat sprouts of beans. Eat high protein foods.

• Nuts are rich in calcium, magnesium and phosphate, which are important nutrients for dental health. Nuts good for teeth are cashews, peanuts, almonds and walnuts.

• Fruits, vegetables, wholegrains and cereal products.

• Calcium rich foods such as milk, cheese, yogurt, etc.

• Foods eaten between meals should not contain fermentable sugars.

• Sweets and other sticky carbohydrate foods are not suitable as snacks, especially when you can not brush soon after.

• Eat a variety of healthy foods from the five major food groups 

• Cut down on snacking in between meals; Limit snacks and drinks that are high in sugar; Brush twice a day;

• Floss Daily

• Meat eaters require to take better care of their teeth. If the stuck meat fibres are left overnight without cleaning, the fibres may petrify and release an acid which acts on the tooth causing it to decay.

• Visit your dentist for regular check ups.

With a little awareness and knowledge on the subject of oral care, there could be some prettier smiles around the world and less misery from tooth decay.

Nutritional POWERHOUSE - Watermelon





                                                                                  Challa Suresh

       The Watermelon is a member of the Cucurbitaceae family,are fruits like cantaloupe, pumpkin and similar plants that grow on vines on the ground. The scientific name for watermelon is Citrullis lanatus.

     The watermelon fruit, loosely considered a type of melon, has a smooth exterior rind (green, yellow and sometimes white) and a juicy, sweet interior flesh (usually pink, but sometimes orange, yellow, red and sometimes green if not ripe). If you have ever tasted a watermelon, it is probably no surprise to you why this juicy, refreshing fruit has this name.

     Watermelon has an extremely high water content, approximately 92%, giving its flesh a crumbly and subtly crunchy texture and making it a favorite thirst-quenching fruit. Watermelon has always been a good source of vitamins A and C, and provides potassium and fiber. 

     Scientists indicate that watermelon contains high levels of lycopene-an antioxidant that may help the body fight cancer and prevent disease. Found only in select fruits and vegetables, lycopene is very effective at trapping cancer-promoting agents called free-oxygen radicals. A study conducted by Harvard University found that men who ate lycopene-rich diets of tomatoes and tomato products had a much lower risk of developing certain cancers, especially prostate cancer. Lycopene is found only in red watermelon varieties. In fact, it gives watermelon its red colour, thus, the redder the watermelon, the more lycopene it contains. We have always known that watermelon offers a number of benefits but as lycopene continues to emerge as a possible important, effective agent in disease prevention. In addition to lycopene, watermelon offers a host of other health benefits. It is fat-free, yet delivers 100 percent on the critical energy component found in functional foods.

Nutriton facts (per cup): 

There are 46 calories, 1 gram of fiber in one cup of Watermelon

Macronutrients:

• Water: 140.83 g • Calories: 46 • Protein: 0.94 g • Carbohydrates: 11.63 g • Fiber: 0.6 g • Sugars: 9.55 g • Total Fat: 0.23 g • Saturated Fat: 0.025 g • Monounsaturated Fat: 0.057 g • Polyunsaturated Fat: 0.077 g • Cholesterol: 0 mg

Micronutrients:

• Calcium: 11 mg • Iron: 0.37 mg • Magnesium: 15 mg • Phosphorus: 17 mg • Potassium: 172 mg • Sodium: 2 mg • Zinc: 0.15 mg • Vitamin C: 12.5 mg • Thiamin: 0.051 mg • Riboflavin: 0.032 mg • Niacin: 0.274 mg • Pantothenic Acid: 0.340 mg • Vitamin B6: 0.069 mg • Vitamin B12: 0 mcg • Folate: 5 mcg • Vitamin A: 876 IU • Vitamin E: 0.08 mg • Vitamin K: 0.2 mcg

Phytonutrients:

• beta Carotene: 467 mcg • beta Cryptoxanthin: 120 mcg • Lycopene: 6979 mcg • Lutein and Zeaxanthin: 12 mcg

Benefits:

   Watermelon is not only delicious, but extremely healthy, as well. It is an excellent food for weight loss. It is very effective in promoting intestinal elimination, keeping the body free from toxic wastes. Watermelon is not only great on a hot summer day, this delectable thirst-quencher may also help quench the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis. In fact, most melons are rich in potassium, a nutrient that may help control blood pressure, regulate heart beat, and possibly prevent strokes. Infact,  potassium-rich diet helps keep salt from raising blood pressure and may also reduce the risk of developing kidney stones and possibly age-related bone loss.

    Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C and a very good source of vitamin A, notably through its concentration of beta-carotene. Both beta carotene with vitamin A help support good eyesight and prevent glaucoma.

    High intakes of combined beta-carotene and vitamin C have demonstrated, through clinical and scientific studies, a propensity for warding off various cancers and heart disease, reducing arthritis symptoms, and minimizing asthmatic breathing problems.

    A surprise nutrient is vitamin B, especially B1 (thiamine) and B6 (pyridoxine). Thiamine is important for maintaining electrolytes and nervous system signal transmissions throughout the body. Pyridoxine is essential for enzymatic functions that convert food into cellular energy.

     Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals. Free radicals are substances in the body that can cause a great deal of damage. They are able to oxidize cholesterol, making it stick to blood vessel walls, where it can lead to heart attack orstroke. They can add to the severity of asthma attacks by causing airways to clamp down and close. They can increase the inflammation that occurs in osteoarthritis and rheumatoid arthritis and cause most of the joint damage that occurs in these conditions, and they can damage cells lining the colon, turning them into cancer cells. Fortunately, vitamin C and beta-carotene are very good at getting rid of these harmful molecules and can therefore prevent the damage they would otherwise cause.

      As a matter of fact, high intakes of vitamin C and beta-carotene have been shown  to reduce the risk of heart disease, reduce the airway spasm that occurs in asthma, reduce the risk of colon cancer, and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis. A cup of watermelon provides 24.3% of the daily value for vitamin C, and, through its beta-carotene, 11.1% of the DV for vitamin A.

      Its juice is easily digestible and are completely absorbed for all its minerals, providing much needed nutrients to the body. The alkalinizing effect maintains the acid-alkaline balance in the body, neutralizing the toxic condition of the body resulting from excessive intake of acid-forming foods. Drawing from the rich anti-oxidant and beta-carotene, the health effects of watermelon juice are immense.

Health effects:

Asthma: The powerful anti-oxidant in watermelon reduces toxic matters in the body, that in turn reduces asthma attacks.

Arthritis: The rich beta-carotene and vitamin C content in this big fruit do wonders in quenching inflammation that contributes to conditions like osteoarthritis or rheumatoid arthritis.

Cholesterol: Watermelon juice is healthful in preventing cholesterol from clogging arteries and can increase HDL, the good cholesterol, reducing the risks of cardiovascular diseases.

Constipation: Drink a big glass of watermelon juice. It is very effective in aiding the elimination of wastes. Consuming plenty of this red juice will do a lot of good.

Prostate Cancer: Lycopene (from red watermelons) has been extensively researched for its

anti-oxidant and cancer-preventing properties. It is reported to be especially protective against prostate cancer.

Bladder problems: Its cleansing and natural diuretic effect is totally healing for kidney and bladder problems

Heart attack: The combination of folic acid and the other essential vitamins in this fruit plays an important role in reducing the risks of heart attacks, strokes and colon cancer.

Itchiness: As watermelon juice cleanses the body of toxic wastes, it also greatly reduces itchiness that result from toxicity of acidosis

Fluid retention: Its diuretic action helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women.

Skin Blemish: Use watermelon externally by applying a small piece liberally on your face. Leave for ten minutes, then wash off with warm water, followed by a splash of cold water.

Hence, friends Consume the Pink fruit for your Pink of health

ROUGHAGE IN THE DIET - FIBER

                                                   Challa Suresh

     Fiber or "roughage" as it is also known, is essentially a carbohydrate and is found solely in plants. It is found in the walls of the plant's cells and is the only part of the plant that cannot be digested by the human body.

     The main function of fiber is to keep the digestive system healthy and functioning properly. Fiber aids and speeds up the excretion of waste and toxins from the body, preventing them from sitting in the intestine or bowel for too long, which could cause a build-up and lead to several diseases.

     There are two basic types of dietary fiber: soluble and insoluble fiber, depending on whether it dissolves in water. Both soluble and insoluble fiber is indigestible by humans. Although insoluble fiber and its health benefits have been known for some time, the benefits of soluble fiber have only recently appeared. Fiber passes through the body virtually unchanged along with other digested food until it arrives at the large intestine. What happens next depends on which type of fiber is present.

     Insoluble fiber promotes the growth of a certain friendly bacteria that ferments and makes the waste material soft and bulky, which in turn helps it to pass through the intestines quicker to the bowel and out of the body. Insoluble fiber prevents constipation, which consists of small, hard and dry faeces that are hard to pass, by adding bulk and liquid to aid movement, and promote regular bowel movements. A larger and softer stool is able to pass through the intestines and bowel more easily and fluidly and is easier to evacuate. As waste material passes through the body quickly and does not stay in the intestines or bowel for very long, toxins are not able to build up and accumulate. This is important in the prevention of distressing diseases such as bowel cancer or other cancers, constipation, irritable bowel syndrome, hemorrhoids and diverticulitis. Insoluble fiber can be found in foods such as bran, whole meal flour and breads, brown rice, whole grain cereals, vegetables, edible peels of fruit, nuts and seeds.

     Soluble fiber absorbs water in the intestine, which softens the stool and helps the waste material move through the body more quickly. It is thought that soluble fiber may help to reduce the level of cholesterol in the blood. This is due to the fact that soluble fiber binds the cholesterol from food or from bile acids, which are made up of cholesterol, preventing it from being absorbed into the bloodstream. This is then eliminated as waste, as the fiber cannot be digested. Soluble fiber also slows down digestion and the sudden release of energy, especially from carbohydrates into the bloodstream. This means that blood sugar levels are more stable, which is good for people with diabetes, and energy or glucose is released slowly and steadily, preventing sudden feelings of tiredness, lack of energy or hunger pangs. Soluble fiber-rich foods include fruits, vegetables, lentils, peas, beans, oats, barley, oatmeal, potatoes, dried fruit, soya milk and soya products.

Importance of Fiber

     Eating a diet that does not contain enough fiber can lead to bowel irregularities and stomach discomforts. Foods that do not contain any or contain very little fiber include refined cereals and white bread, meat and animal products, dairy produce and fast foods. An adequate intake of fiber is about 18g a day, however anything up to 30g - 35g is recommended. If you are going to increase the amount of fiber in your diet, you should also drink higher levels of water to compensate the water that is absorbed by the fiber; otherwise this could also lead to constipation.

Adverse effects of Fiber

      Just as too little fiber in the diet is not good for the body, too much fiber can also have a negative impact. Too much fiber can lead to a deficiency in important minerals such as zinc, calcium and iron. These minerals sometimes bind to the fiber, which is then eliminated from the body without allowing the minerals to be absorbed into the bloodstream. Fiber-rich foods should be increased gradually, starting off with adding more fruit, vegetables and cereals to the diet first. This is because foods such as pulses and beans can lead to excessive flatulence and abdominal discomfort if the body is not used to them. This is not a long-term problem and should only last for a few days whilst the body has time to adjust.

      Foods that are rich in fibre are generally low in fat and calories and do not make you put on weight. In addition, fibre slows down digestion, making you feel satisfied and full up for longer. This will stop you from snacking on unhealthy foods, which do make you put on weight. Fibre-rich foods are often bulky and fill you up quicker as well, which prevents you from overeating. This type of food also slows down the rate at which you eat, giving your brain time to register that your stomach is full with food.

Introduce slowly fiber to the diet

      Fiber should be introduced gradually into the diet and can be done in a number of ways including: Start the day with porridge, high fiber cereals or whole meal bread; Eat more portions of fruit and dried fruit.; Eat potatoes with their skins intact; Include chickpeas or lentils to salads, stews and curries; Try to eat more raw fruit and vegetables; Add seeds and nuts to salads or eat as a snack; Switch to brown rice, brown bread and whole meal pasta; Buy foods containing whole grains; Add barley to homemade soups; Remember to also increase your water intake.

Getting enough in the diet can lower the risk of developing certain health conditions:

Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect. Soluble fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it does dissolve in water. (such as oats, rye barley, and beans)

Cancer. The consumption of fiber speeds up the passage of food through the body. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. Other types of cancer that may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.

Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication or do without it altogether.

Diverticular disease is a range of conditions that develop from the presence of one of more small pouches that protrude out of the normally smooth wall of the colon; these pouches can become inflamed and cause symptoms that include abdominal pain, constipation or diarrhea, and bleeding from the rectum,   a condition known as diverticulitis. Generally, this condition is caused from being in a continuous state of constipation, so the way to prevent it is to move the food through the system efficiently.

Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol). Additional fiber in the diet will slow digestion and lessen the effects of insulin.

Hence, Try the rough foods and get smooth results

Diet for Hair Loss

                                                                                                                                                                                                                                                                               




                                                                  Challa Suresh     

          Alopecia is the medical or technical name for hair loss. The loss of hair can occur on the scalp or on any part of the body that normally has hair, such as eyebrows or eyelashes. A certain amount of hair loss is normal. The average person normally sheds 50 to 100 hairs every day. The hair shed daily is not necessarily permanent hair loss. Most of the hair we shed grows back. All hairs have a life expectancy of three to six years. At any given time, some of our hair is growing, some is done growing and in the resting stage, and some is in the falling-out stage. Everyone sheds hair at about the same rate, but there are some people, through genetics, who have fewer new hairs that grow to replace those that shed. Pattern baldness or permanent hair loss is simply the result of genetic programming. Increased hair shedding, or temporary hair loss can be caused by a host of different reasons. Some of these reasons include poor nutrition and diet, genes, hormones, age, medications such as chemotherapy, radiation treatment, infections, stress, chemicals used for certain hairstyles, and rapid weight loss. Certain illnesses and diseases can also cause hair loss or hair shedding. Examples include anemia, low thyroid hormone levels, lupus, and sometimes cancer. In most of these cases, hair loss is not permanent.

Nutrition and Dietary Recommendations

Nutritional deficiencies can contribute to increased hair shedding by weakening hair shafts that cause breakage to the hair and slow regrowth. Hair problems that are caused by nutritional deficiencies can be corrected by a proper diet. Principal nutrients that are involved include vitamin A, certain B vitamins, the vitamin biotin, vitamin C, copper, iron, zinc, protein, and water.

Vitamin A

Adequate intake of vitamin A is vital in helping to promote the growth and health of cells and tissues throughout the body, including the hair and scalp. Prolonged vitamin A deficiency can lead to hair loss and dandruff caused by the buildup of cellular debris in the hair follicles. The daily intake of vitamin A for adults is 5,000 IU (international units). The body actually gets vitamin A in two ways: from plant sources in the form of carotenoids, such as beta carotene, that convert to vitamin A in the body. These sources include red, yellow, and orange fruits and vegetables as well as some dark green leafy vegetables. The body also gets vitamin A from animal sources in the form of retinol. Good animal sources include:  liver, fish oil, eggs, fortified milk and other foods fortified with vitamin A.

Vitamin B6, folic acid, vitamin B12

     All three of these B vitamins are essential to the normal formation of red blood cells or the hemoglobin (iron-containing) portion of red blood cells. The primary function of hemoglobin is to carry oxygen from the lungs to tissues in the body, including the hair. Healthy and strong hair is dependent on a constant supply of blood and oxygen. A deficiency of these B vitamins can cause reduced blood and oxygen supply to the hair, leading to increased hair shedding, damaged hair, and slow regrowth. The reference daily intake of vitamin B6 is 2.0 milligrams per day for the average adult. The best sources of vitamin B6 are protein-rich foods such as: chicken, fish, pork, liver, kidney, soybeans. Whole grains, cereals, nuts, and legumes also contain reasonable amounts.

      The reference daily intake of folic acid is 400 micrograms for the average adult. Sources of folic acid include:  leafy vegetables, orange juice, avocado, beets, broccoli, brewer’s yeast, liver,wheat germ and  some fortified cereals.Most enriched grain products, such as bread, flour, rice, macaroni, and noodles, must be fortified with folic acid according to a new law.

     The reference daily intake of vitamin Bl2 is 6.0 micrograms for the average adult. B12 is found mostly in animal foods such as:  meat, fish, poultry, eggs, milk and  other dairy foods.

Biotin

    For people who eat a healthy diet, biotin deficiency is rare. Besides getting biotin from select food sources, biotin is also manufactured in our intestines by gut bacteria. In rare instances though, biotin deficiency can cause hair loss. A study in the American Journal of Clinical Nutrition researched two adult patients receiving TPN (total parenteral nutrition, which is a form of nutrition used by the very ill who cannot use their gut for digestion and must have specialized nutrition through a large catheter inserted directly into the vein) on a long-term basis. Both patients had severe loss of hair. These patients, due to their medical condition, did not manufacture biotin in their gut and consumed no biotin orally or parenterally. Daily supplementation of biotin resulted in the gradual regrowth of healthy hair.

     Seborrheic dermatitis is a common condition that results in excessive oiliness and dandruff on the scalp. This condition usually occurs in infants and the elderly. In infancy this condition is known as cradle cap. Several case studies have shown successful treatment of cradle cap when the mother is given biotin if breast-feeding or given directly to the infant if she is not. The beneficial effects of biotin on the health of hair possibly reflect an ability for the vitamin to improve the metabolism of scalp oil. The reference daily intake for biotin is 300 micrograms for the average adult. Biotin is found in a wide variety of food. Some of the best sources include:  eggs, liver, yeast breads and cereals.

Vitamin C

     A vitamin C deficiency can cause the hair to be susceptible to problematic splitting and breaking. This usually only occurs with severe deficiency and can be reversed when vitamin C intake is increased. Vitamin C is essential to producing collagen, a connective tissue that gives structure by holding tissues in the body together, such as the tissue in hair. The reference daily intake for vitamin C is 60 milligrams for the average adult. People who smoke need twice as much vitamin C as nonsmokers. Vitamin C is found in plant sources such as: citrus fruits,berries, melons, peppers, dark green leafy vegetables, potatoes and tomatoes

Copper

     Copper is a trace mineral that is essential for the formation of hemoglobin and is needed to carry oxygen in red blood cells. Hemoglobin is necessary for the maintenance of an adequate supply of blood to the hair shaft. A deficiency of copper can weaken the hair shaft and cause increased hair shedding. A deficiency rarely comes from not getting enough copper in the diet; instead, it usually comes from genetic problems or from too much zinc in the diet. Excess zinc from dietary supplements can inhibit the absorption of copper in the body. The reference daily intake of copper is 2.0 milligrams for the average adult. The best sources of copper include: organ meats, especially liver, seafood, seeds and nuts

Iron

     Iron’s main job is to carry oxygen in the hemoglobin of red blood cells. Iron deficiency can lead to a condition called anemia and can lead to possible hair loss or increased hair shedding. Anemia can be easily diagnosed with a blood test and is characterized by fatigue, weakness, and general poor health. Anemia can be caused by more than just iron deficiency. The reference daily intake for iron is 18 milligrams. The recommended daily allowance of iron increases during pregnancy and breast-feeding. It also increases for women who are pre-menopausal due to blood and iron losses from the menstrual flow. There are two types of iron sources: heme and non-heme iron. Heme iron is absorbed in the body more easily. Heme iron sources include animal products such as meat. Non-heme iron comes from mostly plant foods, such as spinach, red kidney beans, and bran. It isis not absorbed as easily in the body as heme iron. You can enhance your body’s ability to absorb non-heme iron by consuming vitamin C sources and heme iron sources in the same meal.

Zinc

     Dandruff and hair loss are both conditions associated with zinc deficiency. Zinc is a mineral that promotes cell reproduction and tissue growth and repair. Zinc also functions in the maintenance of the oil-secreting glands attached to hair follicles. The reference daily intake of zinc is 15 milligrams for the average adult. Good sources of zinc include foods of animal origin, including seafood. Eggs and milk also supply zinc in smaller amounts. Whole-grain products, nuts, seeds, and legumes contain zinc, but in a form that is less available to the body.

Protein

Protein is needed by every cell in the body, including the cells needed in normal hair growth. Without adequate protein intake, the body cannot efficiently make new hair to replace the hair that has shed. Protein comes from:  meat, poultry, fish, eggs, milk, cheese, yogurt and soy products

     All of these protein foods contain complete proteins or proteins that contain all nine essential amino acids (building blocks of proteins) necessary for optimal health. Plant foods such as dried beans, seeds, nuts, grain products, and many vegetables also contain protein, but not in the complete form. Eating a variety of plant foods helps to ensure you receive adequate amounts of amino acids.

Water

    Water is one of the most important nutrients essential for life. Proper hydration is an important factor in healthy hair and in promoting good health. The recommended amount of water to drink each day is 64 ounces or eight 8-ounce glasses. Every cell and every system in the body uses water to function properly. Water is involved in the transport of vitamins, minerals, amino acids, and many other nutrients.

Other Reasons for Hair Loss

     Nutritional deficiencies can be a reason for accelerated hair shedding or temporary hair loss. Conditions that may contribute to poor nutrition and cause hair loss as a side effect include eating disorders such as anorexia. Anorexia can cause severe malnutrition and cause a high proportion of hair follicles to stop their growth cycle. After several months, these hairs shed and the body is not equipped nutritionally to grow back new ones. Normal hair growth returns with adequate nutrition intake.

     Rapid weight loss is another reason for accelerated hair shedding. Dropping weight too quickly and/or participating in a fad diet that is not nutritionally sound can cause imbalances in the body and cause increased hair shedding. Following a healthy weight-loss program can prevent this from happening.

Hence

Most cases of balding or permanent hair loss results from genetic disposition or heredity influences. Temporary hair loss or hair shedding can result from poor nutrition, among other conditions. Good nutrition can be potentially beneficial to the health of your hair and scalp. If you consume a healthy diet, nutrient deficiencies, as described above, should not be a problem. A healthy diet includes eating most of your calories from the following:  grain products, vegetables, fruits, reduced-fat dairy products, lean meat, fish, poultry, legumes and  unsaturated fats.

    Good nutrition also means eating fewer calories from saturated fats and sweets. Experts agree that following the Food Guide Pyramid, which is a general eating guide that includes all of the daily food groups, offers a reliable and easy-to-follow plan to guide you through developing a healthy diet. A healthy diet ensures the intake of essential vitamins and minerals that contribute to your health and a healthy head of hair. Regular exercise and stress management, limiting alcohol intake, and avoiding tobacco are also essential to good health and are important for the prevention and treatment of temporary hair loss.

          All the Best Friends.