Nutritionist Avni Kaul Shares the secrets of disease-fighting foods
Over 2,000 years ago, Hippocrates who is often referred to as “Father of Medicine” said, “Let food be thy medicine and medicine be thy food.” While his words certainly ring true, was he really predicting we’d actually use food in the same manner as medicine to combat disease?
According to a recent John Hopkins University reports, 80% of cancer patients are believed to be malnourished, and that treatments used to battle cancer (like chemotherapy) only increase the body’s need for nutrients.
Similarly, scientific reports have proven that diabetes and heart disease are also illnesses that are highly influenced by daily diet and the same can be said for allergies, autoimmune disorders like arthritis, thyroid disorders and many more.
According to India’s eminent Nutritionist Avni Kaul, “Food that we eat regularly help determine whether or not we will become ill, or remain healthy in the coming time. In fact, nutrient deficiencies and toxicity from a poor diet are linked to nearly all modern health conditions.” In this article Nutritionist and Wellness Coach, Avni Kaul shares few vital foods that can help us fight diseases and stay healthy.
Ginger: is a centuries-old natural medicine and it is used in Ayurveda and in many other traditional medicinal practices to cure digestion problems, inflammation, bacterial infections, sinuses, throat problems and treating arthritis. Ginger is now recognized by many healthcare professionals as a tool for reducing nausea, particularly in the prevention and reduction of postoperative nausea and vomiting.
We all use ginger as a cooking spice but in a typical Indian cooking style, frying and overheating generally destroys a lot of the medicinal value of ginger. Hence take a little quantity of fresh ginger every day with your tea or you can chew it raw.
Probiotics: Probiotics are live microorganisms (“friendly bacteria”) that our bodies need to protect against harmful microbes and hence various diseases. Ongoing studies continue to explore the potential of probiotics to treat diseases including irritable bowel syndrome, skin infections, and certain cancers. Research looks promising. The National Center for Complementary and Integrative Health says that probiotics may be able to help treat the symptoms of irritable bowel syndrome, and might also help prevent diarrhea. Probiotics can be found in foods like curd (dahi), buttermilk, kefir, and paneer.
Mushrooms: Mushrooms are hailed for their health-promoting properties. Common types include the white button, shiitake, portabella, and crimini. Shiitake mushrooms promote a healthy heart by boosting LDL (“good” cholesterol). Studies continue to examine how shiitake mushrooms may fight cancer by boosting the immune system through the compound lentinan, which is believed to slow tumor growth.
Fats: Not all fats are bad for health. Fat is essential for healthy brain function and monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA) can help reduce the risk of heart disease. Sometimes to control weight people cut fat intake, but one must remember that cutting fat entirely may lead to depression and contribute to acne.
One must regularly take in moderate quantity the healthy sources of fat like walnuts, almonds, linseed (flaxseed), chia seeds, and pecans. Use cooking oils made from plants or seeds like canola, olive, peanut, soybean, rice bran, sesame and sunflower oils – but remember don’t overheat these oils.
Beets: Kids need daily carbohydrate intake to have an adequate supply of energy all throughout the day. However, in today’s commercial and global world, eating habits of people can easily turn to processed carbs that don’t provide other nutrients. However, beets are a natural source of energy packed with carbs, calcium, iron, and vitamins A and C. In fact, studies have found that beets may help reduce inflammation and bring down blood pressure. Hence take a moderate quantity of beet in salad daily or 3-4 times a week
Vitamin D: Turning to calcium-rich foods instead of calcium pills is a recommended step toward strengthening bones and for healthy kidney function but it’s half the process, the human body need vitamin D to absorb the calcium. Calcium sources include dairy products such as yogurt and milk, and green vegetables such as kale, nuts, and beans. Vitamin D sources include eggs, dairy, and fatty fish such as sardines and salmon. By far the best source of vitamin D is sunlight.
Antioxidants: The process of oxidation in the human body damages cell membranes and other structures, including cellular proteins, lipids, and DNA. When oxygen is metabolised, it creates unstable molecules called ‘free radicals’, which steal electrons from other molecules, causing damage to DNA and other cells.
The body can cope with some free radicals and needs them to function effectively. However, the damage caused by an overload of free radicals over time may become irreversible and lead to certain diseases, including heart disease, liver disease and some cancers (such as oral, oesophageal, stomach and bowel cancers).
Antioxidants are found in certain foods and may prevent some of the damage caused by free radicals by neutralising them. Some of the good sources of antioxidants are onions and garlic, pumpkin, mangoes, apricots, carrots, spinach, parsley, broccoli, cabbage, cauliflower, soybeans, tofu, lentils, peas, and milk.
About the author: Avni Kaul is one of Delhi’s most trusted nutritionist and wellness coach. She is also a Diabetes Educator and specializes in weight management, child nutrition, skin and beauty health, thyroid disorder, cardiovascular health, diabetic management, wedding nutrition, sports nutrition, and corporate wellness.
