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HindustanTimes Mon,14 Jul 2014
Mind Body Soul: Eat your way to good health
Shikha Sharma, Hindustan Times
July 12, 2013
First Published: 18:45 IST(12/7/2013)
Last Updated: 16:53 IST(13/7/2013)

Eat your way to good health by incorporating these essential nutrients into your diet.

1. FIBRE
Dietary fibre, also known as roughage or bulk, includes the parts of the plant that your body can’t digest and therefore discards. Soluble fibre (in oats, peas, beans, apples, citrus fruits, carrots and barley) helps prevent cancers and controls cholesterol. Insoluble fibre (from wholewheat flour, wheat bran, nuts, beans, cauliflower and potatoes), regulates bowel movements, controls weight and prevents diabetes.

2. WATER
Drink 10 to 15 glasses of water a day to balance electrolytes, keep your joints lubricated (preventing arthritis), help digestion, keep your eyes moist and working well, regulate body temperature and flush out toxins through urine and perspiration. Just make sure the water is safe to drink.

3. ANTIOXIDANTS
Get your beta-carotene from bright-hued foods like apricots, asparagus, beets, broccoli, carrots, corn, green peppers,
mangoes, turnips, peaches, pumpkin, squash, spinach, sweet potatoes, tomatoes, and watermelons. Munch on berries, broccoli, Brussels sprouts, kiwis, mangoes, oranges, papaya, sweet potato, strawberries, and tomatoes for vitamin C. And for vitamin E, just eat balanced meals – the vitamin is present in most foods.

4. NUTS AND SEEDS
Though high in calories, nuts and seeds are great for weightloss. Rich in fibre and protein, they are good sources of vitamin E, folate, manganese and selenium. Avoid nuts roasted in other oils and sugar coated nuts.

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Almonds are rich in heart healthy mono-unsaturated fat, flaxseeds have anti-inflammatory Omega-3 fatty acids, peanuts have anti-aging effects, walnuts are good for Vitamin B1.

5. MINERALS
Calcium means stronger teeth and bones, good muscle growth, better blood clotting and a healthy heart. So eat spinach, salmon, white beans, broccoli, and red beans. Chloride regulates the acid-base balance in your blood, aids digestion and helps fluids flow better. So add sea salt (in moderation), celery and coconut to the menu. Iodine prevents brain damage and thyroid malfunction. Get it from sea salt, fish broth, butter, asparagus and dark green vegetables. Zinc keeps your mental and emotional balance in check so add split peas, chick peas, cashews, almonds, peas, eggs, and ginger root to your meals.

6. ALKALINE FOODS
Broccoli, cabbage, cauliflower, Brussels sprouts, celery, turnip greens and spinach are rich in vitamin K and folate which cancel out acidic insides.

Garlic, in addition also lowers blood pressure, cleans the liver and fights disease. Lemon may be the most
alkalising food of all. It can heal wounds counter hyperacidity and virus-related conditions, as well as coughs, colds, flu and heartburn.

7. COLOURED FRUITS
While being good antioxidants, they also help reduce risk of several types of cancer, especially prostate cancer, prevent cell damage, and keep strokes and heart disease at bay.

8. ENZYMES
The enzymes in raw food help start digestion. Choose watermelon, raw milk, sushi, coconut water, fruit salad, buttermilk and raw almonds.


From HT Brunch, July 14
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