March 2016 ~ FOOD NEWS

Thursday 31 March 2016

Incredible Anjeer Benefits: From Weight Management to Boosting Heart Health

While the fresh fruit may score high on natural flavour, the dried anjeer matches us for being an easy anytime healthy snack. It has higher concentration of vitamins, minerals and antioxidants, is easily available, and can also be used to make mithais, halwas, jams and other preserves. Apart from the numerous ways that it can be used to spruce up your palate, here are some of its health benefiting properties –

1. Weight management

Since figs are a good source of fiber, research has found that they could aid in weight management as high-fiber foods have a positive impact. Fiber forms an essential part of our daily diet. Not only is fiber good for our digestive system, it has also been linked to the reduced risk of cancer and type 2 diabetes. Health experts will tell you that foods with high fiber makes one feel full and satiated for long which is why they easily fit in your weight-loss strategies.

According to a study published in the American Journal of Clinical Nutrition, a fiber-rich diet can help in shedding those extra kilos. But since dried figs are also high in calories, ensure that you consume little quantities of it on a regular basis. Ancient practises also consider dried figs as a good source for gaining weight in a healthy way. Again, portion control is the key.

2. Lowers Blood Pressure

Anjeer is a good source of potassium. Potassium is an important mineral, which is required for the body and its regular intake is said to help in maintaining blood pressure because it tends to negate the harmful effects of sodium. Since we live in a world where we constantly rely on processed foods, which have high sodium content, a diet rich in potassium is essential. Doing so could also aid in blood circulation and digestive disorders. According to a study done by Shiga University of Medical Science in Japan, it states that for individuals with diabetes, having a diet rich in potassium may help you protect against heart and kidney ailments.

By: Rohit On 21:29

Best Pasta Salad Recipes

Summer is almost here, and it’s that time of the year to ditch those rich curries and heavy meals to make way for light and simple dishes. But does that mean giving up on delicious treats or compromising on taste? Not at all! Yes, you heard it right. Light meals can actually be immensely satisfying when a variety of veggies, fruits, herbs, nuts, sauces, meats and other flavouring agents are put together to create smashing recipes.

We guarantee that you will not miss those calorie high dishes once you master the tricks of dishing out light meals in minutes.

That one ingredient which works best when it comes to tossing up summer meals at home is pasta. There is no dearth to the variety of pastas that is available on the supermarket shelves. Penne, macaroni, spaghetti, fusilli, tagliatelle, farfalle – you name it. In fact, you can toss them with a variety of vegetables and meats to make interesting salads everyday!

It is all about playing around with different ingredients and having some fun in the kitchen. In terms of the dressing too, you can whip up quick ones like vinaigrettes, and top off with different cheese. Then use fresh herbs like basil, parsley, mint and coriander to add some zing to the flavours. And for some crunch, toss in walnuts, pine nuts, cashews and even nutrition packed seeds like sunflower, chia, melon, etc. For the sweet lovers, how about adding in some prunes and other dehydrated fruits?
Here are our 10 best pasta salad recipes to get you started -

By: Rohit On 11:17

Wednesday 30 March 2016

Palm Sugar and Its Health Benefits: Time to Ditch the Table Sugar

Among all the things that Bengal is famous for, their undying love for sweetmeats undoubtedly ranks at the top. Rasgulla, sandesh, mishti doi, chom chom, pati shapta and the like have charmed sweet lovers across the globe, tempting them to find every small reason to make their way back to the sweet decadence.

But amidst all of these, what seems to attract most attention in recent times is this one particular ingredient - nolen gur or coconut/ palm sugar, the sweet makers' secret weapon.What is Palm Sugar?Palm sugar is a sweetener that is made from the sap present in the flower buds of the coconut palm tree. It is known as natural sugar because it involves minimum processing and no chemicals are used. The sap from the tree is heated to wick away the moisture content until a thick syrup is obtained, and this sweet nectar is then further reduced to crystals. In the stores, palm sugar is available in the block, granular and liquid form.Though, of late, many speculations revolve around palm sugar and its health benefits, it has been a common ingredient used in the preparation of traditional dishes in south and south-east Asian cuisines. The sugar has a mild caramel flavour and in its liquid form resembles honey whereas in the granular state, it is not much different in taste as compared to white sugar. It is used in making curries, sauces and desserts. What had stirred up a storm in the food scene a few years back was the creation of innovative desserts - ice creams, puddings, panna cottas and souffles - using the molten nolen gur, also known as khajur gur.

By: Rohit On 22:57

For a Better Caesar, Get Kale Into the Mix

The Caesar, done right, is a multiplatform salad. Beyond the taste of the thing — which is spectacular — it is experienced across all the senses, a riot of contrasts, cold and crunch.

First, cool watery leaves against thick, savory dressing. The hard crunch of croutons against the soft crunch of salad greens. Then sharp mustard against rich cheese; salty anchovies against bright lemon; and biting garlic against soothing egg.

Sadly, it’s rare to find a Caesar on the open market that gets even a couple of those elements right. So many atrocities are presented under that name: baby greens suffocated under an avalanche of fake cheese; wilting spinach leaves drowned in milk-bland dressing; innocent romaine crammed into plastic containers with unspeakable proteins.

That’s why a perfect Caesar is the one you make at home. And our favorite modern version is one with more greens going for it than romaine. Romaine has become the standard choice, and it’s a fine one, but the original formula called for strong, bitter leaves to stand up to the rich, salty dressing.

In a 1947 report about the flaring popularity of Caesar salad in California, The New York Times’ Los Angeles bureau chief, Gladwin Hill, wrote to the newspaper’s food editor, Jane Nickerson, in New York. “The fundamentals are one or more flavorsome greens like romaine, endive, or escarole,” he wrote. “Bland lettuce is not permitted.”

So don’t worry that piling raw kale into a Caesar salad is painfully trendy. It’s practically a conservative choice. And another great benefit of using sturdy greens: The salad can be dressed and seasoned hours before serving and returned to the refrigerator, with no fear of the Total Salad Breakdown that would happen if you tried the same shortcut with most green salads.

But even the staunchest lovers of strong greens can find an all-kale salad too bitter. (This is why so many kale salads are garnished with rich avocado, sweet dried cranberries, toasted almonds and the like.)

Our preferred solution is to balance the kale with other greens, making the salad juicier and brighter. The combination of forest-green lacinato kale and mint-green romaine gives great visual contrast. Pale yellow hearts of escarole tossed with kelly-green curly kale would be beautiful on another day.

At Acme, the recently rebooted bistro in NoHo, chef Brian Loiacono goes full brassica in his Caesar salad, combining coins of Tuscan kale with shaved-to-order brussels sprouts. “Once you have a good strong dressing, you can use greens you wouldn’t think about for salad,” he said. Letting the salad sit after tossing, he said, even for a few minutes, helps soften and season the leaves.

Any kind of kale will work; it’s only a question of how small to cut it. Tougher, bumpy-leaved types, like lacinato kale (also known as dinosaur or Tuscan kale), should be about the size of a postage stamp. Curly kale can be as big as a business card.

There is no need to “massage” the kale to tenderize it; the lemon in the dressing and time in the refrigerator will take care of that.

This recipe will certainly work without kale, but it won’t work with, say, Bibb lettuce or mesclun. Tender salad greens like those will sink under the weight of Caesar dressing, but kale gives back as good as it gets.

If using romaine, leave all but the biggest, floppiest leaves whole. Whole leaves and spears give the salad the most crunch. (Caesar salad should always be served with a knife and fork.)

Once you have your greens picked out, swish them clean in a giant bowl or a sink full of very cold water. A few ice cubes aren’t a bad idea; the cold water helps stiffen any greens thinking of wilting. This is best done several hours or a day ahead to give the leaves the chance to dry completely.

Loiacono washes them the night before in ice water, and lays each leaf on a towel-lined tray before refrigerating overnight. (Access to giant refrigerators is one of the tricks that help chefs seem like better cooks than the rest of us.)

I dry them in tea towels, then put them in a deep bowl, with a bag of ice in the bottom and another one lying on top, to get the leaves really cold.

For the dressing, as long as the fundamental ingredients are all present — garlic, Parmesan, lemon, Worcestershire sauce or anchovies, olive oil, black pepper and mustard (not part of the original recipe, but helpful for flavor and emulsification) — the proportions should be adjusted to your liking. Taste as you go: The original Caesar salad, like steak tartare and guacamole, was mixed tableside to the customer’s taste.

There is one stipulation: In the end, your dressing should be salty, creamy, tart and spicy — an element that often gets lost in restaurants, where Caesars are ever more timid. In the classic dressing, the mustard is eye-wateringly spicy; the raw garlic is mouth-scouringly spicy; the freshly ground black pepper is sneeze-inducingly spicy. It is not a straightforward chile heat, but a layered one, assaulting all the senses.

And all that heat is balanced with lashings of rich oil, cheese and egg, giving the salad its distinctive mouthfeel and flavor.

Caesar Cardini, the glamorous Italian-American restaurateur who popularized the salad from his Prohibition-era outpost in Tijuana, Mexico, could not have known it, but much of the appeal of his namesake salad comes from umami. The “fifth taste,” umami, is the mouthfilling, savory flavor first identified by Japanese scientists in the early 20th century, then quickly synthesized into the additive monosodium glutamate.

Long before any chef in the Western Hemisphere had considered umami, Cardini’s salad was a powerful, natural delivery system for it, via Parmesan, Worcestershire sauce and garlic.

Even without that knowledge, the Caesar catapulted to fame in the 1930s, talked up by salad-mad Californians who traveled to Tijuana to score a gin martini and a Caesar — to this day, one of the world’s great pairings. And by 1947, Hill reported, the Caesar was being extolled in Los Angeles as “possibly the greatest advance in salad fabrication in centuries.”

By: Rohit On 03:15

Tuesday 29 March 2016

An Essential Vitamin That Can Protect Your Eyes Against Cataract

Eating a diet rich in vitamin C may slow the progression of cataract - a condition that may lead to blindness, reveals a study. It adds that environmental factors and diet tend to influence cataract more than genetic factors.

The findings, published in the journal Ophthalmology, showed that those participants who had a higher intake of vitamin C were associated with a 33 percent risk reduction of cataract progression and had "clearer" lenses 10 years after the study than those who had consumed less vitamin C as part of their diet.

"The findings of this study could have significant impact, particularly for the ageing population globally, by suggesting that simple dietary changes such as increased intake of fruit and vegetables as part of a healthier diet could help protect them from cataracts," said lead study author Chris Hammond from the Kings College London. "While we cannot avoid getting older, diabetes and smoking are also risk factors for this type of cataract, and so a healthy balanced diet and lifestyle generally should reduce the risk of needing a cataract operation," Hammond added.

Cataract is a common condition in which the lens of the eye becomes cloudy as a result of oxidation over time. The study looked at the progression of cataracts in the eyes of 324 pairs of female twins over 10 years by examining photographs of the participant's lenses that allowed them to analyse the level of opacity of the lens in detail.

Participant intake of vitamin C was also measured using a food questionnaire. The study found that environmental factors, including the diet, influenced cataract more than genetic factors, which only explained a third of the change in lens opacity.

It is thought that increased intake of vitamin C has a protective effect on cataract progression by increasing the vitamin C available in the eye fluid. "The human body cannot manufacture vitamin C, so we depend on vitamins in the food we eat. We did not find a significantly reduced risk in people who took vitamin tablets, so it seems that a healthy diet is better than supplements,” added study's first author Kate Yonova-Doing. The recommended requirement for Vitamin C in adults is 40mg per day as per the National Institute of Nutrition in India. Some of the best sources of Vitamin C include citrus fruits, bell peppers, broccoli, papaya and strawberries.

By: Rohit On 11:25

Male and Female Caffeine Consumption ups Miscarriage Risk: Study

Women have an increased risk of miscarriage if they or their partner consume more than two caffeinated drinks a day in the weeks leading up to conception, a new US study found. Women who drink more than two caffeinated beverages per day during the first seven weeks of pregnancy were also more likely to have a miscarriage, according to the study published online in the journal Fertility and Sterility.

But rates of miscarriage are reduced for women who take a daily multivitamin before and after conception. The study, carried out by researchers from the National Institutes of Health and Ohio State University, was based on data from the Longitudinal Investigation of Fertility and the Environment (LIFE) Study.

That study followed 501 couples in Michigan and Texas from 2005 to 2009, examining the relationship between fertility, lifestyle and exposure to chemicals in the environment. The current study compared cigarette use, caffeinated beverage consumption and multivitamin use among 344 couples when the woman was carrying a single offspring. Of these pregnancies, 98 or 28 percent ended in miscarriage.

The researchers' conclusions were based on a statistical concept called hazard ratio, which estimates the chances of a particular outcome occurring during the study period. A ratio greater than one indicates increased risk for miscarriage each day following conception, while a ratio less than one indicates reduced daily risk. The risk of miscarriage was 1.74 when the woman consumed more than two caffeinated drinks a day, the study showed.

However, the risk was almost as high 1.73, if the male partner drank that much caffeine or more.
"Our findings also indicate that the male partner matters, too," said lead author Germaine Buck Louis, director of the Division of Intramural Population Health Research at the NIH. "Male preconception consumption of caffeinated beverages was just as strongly associated with pregnancy loss as females'."

The study also found that taking a daily multivitamin significantly reduced chances of miscarriage.
Taking a vitamin in the weeks leading up to conception had a hazard ratio of 0.45, a 55 percent reduction in risk for pregnancy loss. Women who continued to take multivitamins through the early stages of pregnancy had a hazard ratio of 0.21, a risk reduction of 79 percent.

By: Rohit On 00:07

Sunday 27 March 2016

Amazing Health Benefits Of Sugarcane Juice

When one lives in the tropical countries, they are aware of the long and humid summers that wrench the body of all moisture content. Not everyone is able to escape being under the blazing sun as they have to be outdoors for work. When one is exhausted and feeling dehydrated, they often lose out on their body fluids. In order to quench their thirst as well as replenish the essential moisture content of their body, sugarcane juice is one of the best rescues to opt for in the summer. Not only is the sugar cane juice rich in natural sweetness, it offers one a number of health benefits. There is no artificial sugar added and the natural sugar content in the juice gives one the instant energy that they need to feel revitalized and good to go. The unrefined form of sugar that it contains makes it good for all unlike the sugar or sweetened cold drinks and other bottled beverages. The benefits of this juice are several which are elaborated below.

History Of Sugarcane
The cultivation of sugar cane is an age old practice and it originated in New Guinea 10,000 years back. After that it started being cultivated in many countries and predominantly in India. The Moors picked up the trade secret of processing sugar from sugar cane from Indians. Sugar production thus started being done in Spain and other countries in Europe. Different countries started producing sugar in different forms, color and granules as well as in terms of molasses content. Today, with the focus coming back on natural and unrefined forms of sugar, sugarcane juice is being highlighted more than the processed sugar.

Benefits Of Sugarcane Juice
Sugarcane is an important member of the grass family. It consists of sucrose and has several nutrients included in it which aids in maintaining good health. Many of the benefits are not known by people:

Sugarcane juice not only helps to add on healthy form of sugar in the bloodstream, it contains vitamins and minerals that can protect the system from flu, freezing and sore throat
Sugarcane juice is one fruit juice that has a high level of natural sweetness. One does not have to add on additional sugar to it. Those who are diabetic can enjoy such a juice without worrying about the blood sugar complications
When one is suffering from acute dehydration, it is recommended that one drinks this juice as it helps to boost the blood sugar levels as well as removes fatigue.
Those who suffer from fever and have loss of protein from the system, they will find that consumption of sugarcane juice leads to supplementing the body with necessary protein. The body temperature is brought down and one can recuperate faster
Those who suffer from jaundice are provided sugarcane juice to recuperate faster
Digestion is assisted as well as constipation due to the high level of potassium content
Wound healing properties are enhanced and so is the immune system with regular intake of sugarcane juice.
Thu, the juice of sugarcane has many beneficial properties to offer to the human system. if you know of more benefits, do share them here.

By: Rohit On 11:44

Saturday 26 March 2016

An Essential Vitamin That Can Protect Your Eyes Against Cataract

By: Rohit On 23:10

Friday 25 March 2016

Why Do People in Japan Live Longer?

The Japanese diet is known for its balance and serving the right portion size. A lots of studies have shown that Japanese people are more likely to reach 100 years old than anyone else in the world. Researchers attribute this to their super-healthy diet.

A new study supports the same and suggests that if you follow a Japanese diet, you may live longer. How? Following a Japanese diet can reduce the risk of death from all causes and death from cardiovascular disease, particularly stroke. It involves a balanced consumption of grains, sea vegetables, fruits, fish and meat which can contribute to a higher life expectancy.

In 2005, the Japanese government a Japanese food guide to illustrate the balance and quantity of food in the daily Japanese diet. The results of the study showed that both men and women with higher scores on the food guide, which indicates better adherence, were found to have a 15 per cent lower total mortality rate over 15 years. The lower mortality rate can be the result of a reduction in cerebrovascular disease deaths, the researchers pointed out.

According to Kayo Kurotani, researcher at the National Centre for Global Health and Medicine in Japan, "Our findings suggest that balanced consumption of energy, grains, vegetables, fruits, meat, fish, eggs, soy products and dairy products can contribute to longevity by decreasing the risk of death, predominantly from cardiovascular disease."

The study, published by The BMJ, examines the relation between adherence to the food guide and total and cause specific mortality. The team used data from detailed food and lifestyle questionnaires completed by 36,624 men and 42,920 women aged 45-75. None of the participants had a history of cancer, stroke, heart disease or chronic liver disease - and each were followed for 15 years.

By: Rohit On 20:39

Best Easy Dessert Recipes

Do you always crave something sweet after dinner? Here are our 10 best easy dessert recipes, which are all about the goodness and sans the fuss.

Does digging into a luscious pudding or heavenly chocolate cake take the edge off a not-so-great-day? You’re not alone. A little bit of sugar, indeed, goes a long way. And when a craving strikes, it’s nice to get just what you want. Now, we may love making weekend projects out of elaborate pies and scones, but in our hectic everyday lives, who has the time to spend hours toiling in the kitchen or be in fear of getting a recipe wrong? Presenting: Our 10 best easy dessert recipes, ranging from quintessential classics to microwave-friendly wonders. So whether you want to bask in the glory of your next dinner party, or end your usual weeknight on a delicious note - step this way, please. These desserts are not only ready in the blink of an eye, but also bring an interesting blend of flavours and textures onto your plate. (And are sure to make you drool)!

Go on, become your family’s hero in just a few minutes! Between a scrumptiously simple coconut burfi and to-die-for chocolate fudge, our luscious collection of desserts is so epic – you’ll be tempted to indulge even before you start your meal. (Note: You’ve been warned).

By: Rohit On 00:35

Thursday 24 March 2016

Holi Special: What Makes Gujiya an Indian Festive Favourite

The Art of Making Gujiyas

And then of course there is that entire snobbery related to the pinching of the edges and the decorative pattern of folds of each of the dumplings. In traditional homes, this was an art form. As kids, we were pressed into service to complete the laborious task of hand-filling each guja/gujiya and then closing the casing by pressing together the edges into neat folds that had to be tidy and pretty-looking. If the exact folds in a dim sum are prized and if dim sum making is elevated to an art form, gujiya-making may have been the same thing—except for the advent of the molds. Like cookie cutters, they made life of the cook much easier but much less interesting and beautiful.

Hand-made gujiyas are now a lost or dying legacy of our pasts. But the fact that the sweet remains popular despite the globalisation of the palate – and despite the prevalence of the likes of “chocolate gujiya” in our midst— is meaningful in more ways than you can perhaps imagine.

The gujiya is a reflection of India’s composite past—just as the samosa is. If the samosa travelled from West Asia and the Mediterranean to India, replacing the filo sheets and minced meats with maidaand aloo, the gujiya is a dish with similar history. It belongs to the same genre as the samosa. Both have maida as the covering, and it is just the filling and the shape that got altered along the way, as inventive Subcontinental cooks played with ingredients and techniques.

Like the samosa, the gujiya too is a medieval dish then. It reflects a fusion of identities in India—and a fusion of tastes that took place particularly in the Mughal era. Ideas from the West, travelled East and found much vibrant cooking material in India. The local popular filling of khoya became a substitute for meat, frying—the popular Hindu way of cooking pucca and festive khana—took precedence in terms of cooking techniques and the filo was replaced by maida. As we bite into one, that is a bit of culture we should savour too.

By: Rohit On 11:19

Keep Your Gut Healthy To Prevent Diabetes and Obesity

A new research has found that a weak ecosystem of bacteria in the human gut due to poor dietary choices is likely to trigger diseases like Type 2 diabetes and obesity.

The study suggests that people should follow a balanced diet with a variety of all major food groups - cereals, pulses, dairy products, fruits and vegetables. A diverse diet strengthens your gut. The findings, published in the journal Molecular Metabolism, revealed that changes in farming practices over the last 50 years have resulted in decreased agricultural diversity, which in turn has resulted in decreased dietary diversity. This reduction has affected the richness of the human gut microbiota and the community of microorganisms living in the gut.

"Healthy individuals posses a diverse gut microbiota but a reduced microbiotic richness gives rise to Type 2 diabetes, obesity and inflammatory bowel disease," said the team from Pennington Biomedical Research Centre in US.

Gut microbiota function as an endocrine organ, metabolizing specific nutrients from the diet and producing specific substances that act as metabolic signals in the host. In simple words, it regulates the functions of the digestive system which controls most of the processes of your body and is critical for overall health.

Like all healthy ecosystems, the richness of microbiota species characterizes the gut microbiome in healthy individuals. This microbiome is flooded with energy in the form of undigested and partially digested foods, and in some cases drugs and dietary supplements. Each microbiotic species in the biome transforms that energy into new molecules, which may signal messages to physiological systems of the host.

The study shows that the more diverse your diet is, the more diverse will the microbiome be and
it will also be more immune to foreign particles. Dr. Rupali Datta, Clinical Dietician at Fortis-Escorts Hospital suggests some healthy habits to strengthen your gut, "To start with eat more fiber, it acts as a probiotic for the gut. Eat in a relaxed atmosphere, chew slowly, relish your food and have regular meal timings. These simple habits can really make a difference. You just need to make them a part of your daily routine. Make breakfast your heaviest meal of the day and eat dinner before 8 for smooth digestive functions."

By: Rohit On 02:40

Tuesday 22 March 2016

Ketogenic Diet Deconstructed: Should You Follow it?

According to Dr. Ritika Sammadar, Nutritionist at Max Health Care in New Delhi, "We do follow the Ketogenic diet in hospitals with respect to those suffering from epilepsy. It helps remarkably in tackling seizures.

However, in my opinion, it is absolutely impossible for non-patients to undertake the diet. Not only is it difficult to follow, it may also have severe health implications and repercussions."

How does it WorkOur body uses carbohydrates to derive energy and glucose that is used by the brain as well as rest of the bodily functions. A low-carb diet would automatically alter the body's metabolism to make use of fats and protein to derive energy, leading to weight loss. The human body derives close to 60% of its energy from carbs on a daily basis. In the Atkins' diet, you depend chiefly on proteins, deriving 40% of your daily energy from that food group. In the Ketogenic diet, fats become the primary source of energy; here you are surviving on a mere 10% of carbs, 10-20% of protein and a whopping 70% intake of fats every day."Carbs empty the stomach easily, whereas fats stay there for longer. Prolonged and high intake of fats and protein enhances the satiety level; therefore a person ends up feeling fuller for long, thereby eating less," noted Dr. Sammadar.

By: Rohit On 23:46

Kids Who Eat Two Breakfasts Are Less Likely to be Overweight

A growing number of children are eating free breakfasts at school, but the push to provide morning meals for all children in low-income communities has long been accompanied by a concern that it might mean more kids end up eating a double breakfast, one at home and one at school, increasing their risk of obesity.

A new study suggests that it is not children who indulge twice, but those who skip breakfast altogether, who are more likely to be overweight. In other words, two breakfasts appear to be better than none, said Marlene Schwartz, of the University of Connecticut's Rudd Center for Food Policy and Obesity.

"Our study does add to the argument that it's really important to make sure that as many kids as possible are getting a healthy breakfast," said Schwartz, one of a team of researchers who conducted the study, which appears in the journal Pediatric Obesity. "Especially in low-income communities, having universal access to healthy breakfasts is helpful."

Advocates (including the current residents of the White House) see free meals at school -- including lunch, and more recently breakfast and supper -- as a critical way to fight hunger among American children who live in poverty. Nearly four million U.S. households are unable to provide enough nutritious food for their kids, according to 2012 federal data.

Most U.S. public schools participate in the federal school breakfast program, but millions of children who are eligible for free or reduced-price breakfasts at school are not eating it, according to the Food Research and Action Center, an advocacy group.

Schwartz and her fellow researchers studied students from 12 schools in New Haven, Conn., following them from fifth grade to seventh grade and recording both their breakfast habits and their weight. There weren't many double-breakfast eaters; they accounted for only about one in every 10 students. But their weight change over the years was no different than the average weight change of all students, according to the study.

Breakfast-skippers, however, and students who ate school breakfasts inconsistently -- who were more commonly girls than boys -- were twice as likely to be overweight or obese than double-breakfast eaters.

Though prior studies also have found that skipping breakfast is associated with weight problems, it's not clear why the two appear to be linked. It's impossible to know for sure what's really happening without more consistent and reliable data about what people eat throughout the day, Schwartz said.

One hypothesis: People who skip breakfast become so hungry that they eat more later in the day, or they choose foods that aren't as healthy. Another hypothesis: Overweight people are more likely to skip breakfast in an attempt to control their weight.

Schwartz emphasized that free school breakfasts must meet stringent federal nutrition guidelines -- and that might be one important reason why double-breakfast eaters aren't gaining weight more quickly than other students.

"It's not like these kids are eating two breakfasts of donuts," Schwartz said. "School breakfasts are very healthy. It's fruit and low-fat dairy and whole grains. So you could almost think of it as a healthy snack."

Nearly 12 million children received free or reduced-price lunch during the 2014-2015 school year, according to the Food Research and Action Center. But for every 100 children who received a subsidized lunch, just 54 received a subsidized breakfast, according to the group's annual scorecard.

In some states, the breakfast participation rate is considerably higher: West Virginia leads the nation, with 82 children receiving breakfast for every 100 receiving lunch. Next is New Mexico, with 71 for every 100; the District of Columbia, with 67 for every 100; and Maryland, with 64 for every 100.

Virginia ranked 27th, with 53 children receiving breakfast for every 100 receiving lunch. The lowest-ranking state was Utah, with just 35 students receiving breakfast for every 100 receiving lunch.

By: Rohit On 02:26

Sunday 20 March 2016

Are You Vegan? Are You Eating Right?

Vegans need to guard against neurologic disorders, anemia, reduced bone strength and other health concerns as their diet may lack vital nutrient intake, a new study has warned. The US study points out that some vegans rely heavily on processed foods and may not eat a sufficient variety of fruits, vegetables and whole grains.

The findings showed that a whole food, plant-based diet is commendable and a well-planned vegan diet can be adequate to achieve proper nutrition, but requires some education. Researchers recommend that healthcare providers monitor vegan patients for adequate blood levels of vitamin B-12, iron, ferritin, calcium and vitamin D.

"We found that some of these nutrients, which can have implications in neurologic disorders, anemia, bone strength and other health concerns, can be deficient in poorly planned vegan diets," said Heather Fields from Mayo Clinic in Arizona.

Vegans consume strict plant-based diet that excludes all animal-derived foods. Contrary to popular belief, "Vegans have not been shown to be deficient in protein intake or in any specific amino acids," Fields said in a paper published in the Journal of the American Osteopathic Association.

A retrospective review by Mayo Clinic physicians indicated that vegans should ensure adequate intake of a few nutrients.

With the growing popularity of plant-based diets, the researchers compiled a review to monitor and advise vegans to ensure proper nutritional intake. Nutrients of concern are vitamin B-12, iron, calcium, vitamin D, protein and omega-3 fatty acids.

By: Rohit On 21:57

Friday 18 March 2016

Aroma Oil Blends

It is simple to use an aroma lamp - just add eight drops of essential oil to the water in your lamp and enjoy the vapours while meditating. I promise they will bring a smile to your face. I have created some easy oils blends for you to choose from -

If you are feeling foggy and unfocussed and have an important meeting, use –

4 drops lemon oil
2 drops black pepper oil
2 drops eucalyptus oil

If you have had a nerve wrecking day and nothing seems to calm you, use -
2 drops chamomile oil
4 drops sandalwood oil
2 drops neroli oil

If you have been tossing and turning, meditate for 15 minutes before you retire to sleep daily with this oil blend -
4 drops lavender oil
2 drops cedarwood oil
2 drops clarysage oil

If you are feeling nervous and have lack of confidence before a meeting or exam, use -
4 drops of pine oil
2 drops of begamot oil
2 drops of lemon oil

To bring about passion in your life-
2 drops patchouli oil
2 drops rose oil
4 drops ylang ylang oil

So now, you have some wonderful secret recipes of my aroma blends. Begin meditating with aromatherapy, once you see the changes and reduce the stress in your life, you’ll wonder how you lived without it all these years. Being beautiful is all about a sense of wellness which can be achieved by unlocking the treasures that Mother Nature has stored in abundance. Use these remedies wisely and enjoy them for a healthier you.

About the author:

Suparna Trikha is a beauty expert based in New Delhi. She also teaches meditation through aromatherapy and organises corporate workshops for distressing. She has her own range of 40 beauty products and proposes to launch them very soon in the Indian market as well as abroad. With this crusade of moving back to nature, Suparna believes in making people healthier and more beautiful the natural way.

By: Rohit On 21:49

Wednesday 16 March 2016

Yoga Could Make Life Better for People with Abnormal Heart Rhythm

Yoga may improve quality of life in patients suffering from abnormal heart rhythm because it gives them a method to gain some self control over their symptoms instead of feeling helpless, says a new study. The researchers examined the effects of yoga on patients with paroxysmal atrial fibrillation (AF) in which faulty electrical signals and rapid heart rate begin suddenly and then stop on their own.

"Many patients with paroxysmal atrial fibrillation (AF) can't live their lives as they want to - they refuse dinners with friends, concerts and travelling - because they are afraid of an AF episode occurring," said one of the researchers Maria Wahlstrom from Sophiahemmet University in Sweden.

"AF episodes are accompanied by chest pain, dyspnoea and dizziness," added Wahlstrom in the study published in the European journal of cardiovascular nursing.

These symptoms are unpleasant and patients feel anxious, worried and stressed that an AF episode would occur. AF is the most common cardiac rhythm disorder and has no cure, the researches pointed out. Patients with paroxysmal AF experience episodes of AF usually lasting less than 48 hours. These episodes stop by themselves, although in some patients they can last up to seven days.

The team included 80 patients with paroxysmal AF who were randomised to yoga or a control group that did not do yoga. Yoga was performed for one hour, once a week, for 12 weeks in the hospital with an experienced instructor, which included light movements, deep breathing and meditation.

After 12 weeks, the yoga group had higher "SF-36" mental health scores, lower heart rate and lower systolic and diastolic blood pressure than the control group.

"We found that patients who did yoga had a better quality of life, lower heart rate and lower blood pressure than patients who did not do yoga. The breathing and movement may have beneficial effects on blood pressure," Wahlstrom stated.

"Patients in the yoga group said it felt good to let go of their thoughts and just be inside themselves for awhile," Wahlstrom noted.

By: Rohit On 23:21

Home Remedies for Low Blood Pressure

While you may have heard of hypertension or high blood pressure, suffering from low blood pressure can be as dangerous as well. An optimal blood pressure reading is less than 120mm Hg and above 80 mm Hg. The first number indicates the systolic pressure or the pressure in the arteries when the heart beats and fills with them with blood. The second number represents the diastolic pressure which is the pressure in the arteries when the heart rests between beats.

Low blood pressure or hypotension may cause inadequate blood flow to the heart, brain, and other vital organs. A sudden drop in blood pressure often occurs when someone suddenly rises from a lying down or sitting position. This is called postural hypotension and may cause light-headedness and dizziness. But if you’ve been feeling the following symptoms for a while, consult your doctor and get your blood pressure measured –

Fatigue
Light-headedness
Dizziness
Nausea
Clammy skin
Loss of consciousness
Blurry vision
Once your doctor confirms that your blood pressure is low, follow his advice and take medication if required. Along with that, here’s more homely help. Your diet plays a crucial role in maintaining your blood pressure. Dr. Rupali Datta, Clinical Dietician at Fortis-Escorts Hospital, suggests some home remedies to regulate low blood pressure.

1. Eat small portions frequently: Sneak healthy snacking sessions in-between the major meals of the day to avoid long gaps. Eating small portions several times of the day helps in preventing the sudden drop in blood pressure that one may experience after meals.

2. Have adequate salt: Excess salt is bad, but it is required by your body in moderate quantities. According to the World Health Organisation, your daily diet must contain at one teaspoon of added salt besides what you derive from natural from fruits and vegetables. In summers or if you exercise daily, keep some lime water with a pinch of salt handy. Salt works like an instant pick-me-up.

3. Drink more fluids: Drink at least 2 to 3 litres of water every day. Besides this, include drinks like coconut water, bael ka sharbat and aam panna in your diet. These will give you the necessary electrolytes required to maintain the fluids in your body. Dehydration is a common cause of low blood pressure. Pomegranate juice is rich in antioxidants called polyphenols and may help you lower your blood pressure.

4. Caffeine helps: Caffeinated beverages like tea or coffee may help boost your blood pressure temporarily. When your blood pressure dips suddenly, a cup of coffee or tea can get your circulation going.

5. Tulsi Leaves: “A home remedy from our granny’s treasure trove. Chew five to six tulsi leaves every morning,” suggests Dr. Rupali. Tulsi leaves have high levels of potassium, magnesium and vitamin c which can help in regulating your blood pressure. It is also loaded with an antioxidant called Eugenol which keeps the blood pressure under control and lowers cholesterol levels.

6. Almond Milk: Soak 5 to 6 almonds overnight, peel them in the morning, make a paste and boil them into a drink. Drink this every day to prevent your blood pressure from falling. There is no cholesterol or saturated fat in almond milk. In fact, it is rich in healthy fats like Omega-3 fatty acids.

7. Munaka: Another remedy from granny’s kitchen. You can soak some munaka overnight and then boil it with milk and have it in the morning. It increases vitality and blood and helps in better circulation.

By: Rohit On 10:17

Neem Flower Rasam: Serves 4

Neem Flower Rasam: Serves 4

Quite a few rasams use herbs and ingredients that are rich in medicinal values. The Neeem flower rasam is a great example. This rasam does not use asafoetida or curry leaves.

Ingredients:
½ cup tur dal
Tamarind
4 dried red chilies
½ teaspoon sesame seeds
1 teaspoon jeera
1 finely chopped (optional)
½ cup dried neem flowers
1/2 teaspoon salt

Method:

1. Soak tamarind pulp in hot water. Extract the tamarind and boil that water on a slow fire for 10 minutes.

2. Fry the mustard, red chillies and jeera in half teaspoon of ghee till the mustard splutters and add this to the hot tamarind water along with the finely chopped tomato.

3. Cook the tur dal and add it to this mixture along with a cup of water and boil this for 3 minutes.

4. Fry the neem flowers in one table spoon of ghee till it turns golden brown and add this to the mixture.

5. Boil for a few seconds and cover the dish with a lid for five minutes before serving.

Nandu (Crab) Rasam: Serves 4

Not all rasams are vegetarian. From free range chicken to mutton ribs there’s a mix of ingredients that get tossed into a quintessential rasam like this Crab rasam, a delicacy in Chennai.

Ingredients:

4 medium-sized crabs
6-7 finely chopped onion shallots
1 finely chopped tomato
a handful of curry leaves (chopped)
¼ teaspoon turmeric powder
Salt (to taste)
½ teaspoon fennel seeds
2 teaspoons cooking oil

For the Rasam Masala:
3 teaspoons coriander seeds
1 teaspoon cumi seeds
1 teaspoon black peppercorns
3 pieces dry red chilies
1 teaspoon fennel seeds
4 cloves of garlic
a small piece of ginger

Method:

1. Clean and wash crabs

2. Fry the ingredients for rasam masala for few minutes on medium heat. Grind the roasted ingredients to a smooth paste along with tomato and ginger garlic.

3. Heat oil in a pan, add fennel seeds followed by chopped onions, curry leaves and sauté for a few seconds. Reduce the heat, add the ground masala, stir well and cook for a minute.

4. Add turmeric and 2 ¼ cups of water, season with salt and mix well. Increase the heat, cover with lid and let rasam boil for 7 to 8 minutes.

5. Add the washed crabs to boiling rasam, stir well and simmer for 5 minutes until crabs turn orange-red in colour.

6. Serve as a soup or as an accompaniment with rice.

About the Author: Ashwin Rajagopalan is a cross cultural training expert and lifestyle writer. When he's not writing about food, he thinks about gadgets, trends and travel experiences. He enjoys communicating across cultures and borders in his weekday work avatar as a content and editorial consultant for a global major and one of India's only cross cultural trainers.

Disclaimer:

The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

By: Rohit On 01:40

Tuesday 15 March 2016

Rasam: All About South India's Favourite Comfort Food

Comfort food, it’s what you’d like to eat after a long International flight or a frenetic day at work, almost always in the comfort of your home. Our definition of comfort food might change along the way but then there are some dishes that remain a constant. Like a wholesome biryani or just a simple dal and rice or in the case of many of us in Karnataka or Tamil Nadu, piping hot rasam with rice. It’s an integral part of any elaborate meal at a restaurant or wedding feast almost across Southern India, but it’s in homes in Tamil Nadu and Karnataka where the humble rasam makes it to most dining tables daily.

Saaru in Kannada, Rasam in Tamil Nadu and Kerala or Chaaru in Andhra and Telengana. So, what defines a rasam? It’s probably the consistency, similar to a ‘thin’ soup sans cornflour and similar to a shorba. The ingredients can vary – while a large number of rasams are built with dal as a base, there are quite that don’t use dal at all. Cumin, curry leaves, asafoetida, tamarind are usually in the mix but again there are many exceptions like the lime rasam where no tamarind is used. In most regions, rasam is served as the second course (with rice) after sambar but in many parts of Karnataka it’s usually served as a first course. Despite all these contradictions there is one common thread, a hearty rasam is the equivalent of a broth (or soup) and almost always a ‘go to’ option when someone needs relief from a cold or to wake up those numb taste buds when you are unwell.

It worked for the British during the days of the Raj too. Mulligatawny Soup is not just an anglicised version of milagu thani (pepper water in Tamil) but is essentially a pepper rasam that has been rejigged with some interesting additions like apple. There are at least 200 known varieties of Rasam, each with their own distinctive ingredients and flavours. There’s Ulava Charu made with horse gram, arguably the most popular Rasam in Andhra Pradesh (from the Krishna and the Guntur districts) and is eaten with rice and occasionally as a soup with a dollop of cream. It’s quite similar to the kollu rasam that’s popular in Karnataka and parts of Tamil Nadu. There’s the Mysore Averakkai (Lima Beans) Rasam that gets its thick consistency from the generous quantities of coconut. Wedding cooks in Tamil Nadu have never shied away from experimenting with rasam. From the more conventional lime rasam or ginger rasam to the more exotic, sweet and sour pineapple rasam, the list is almost never ending.

By: Rohit On 10:37

Monday 14 March 2016

The Secret to Maintain Your Weight: Eat More Fruits

Fruits form an essential part of a balanced diet for many reasons. The important being that they are a great source of fibre. Fibre regulates your bowel movements and helps food pass through your gut. Most importantly it aids digestion and controls metabolic markers like blood pressure, cholesterol and blood sugar. By doing so, it affects your metabolism, keeps you full for longer and can help you maintain your weight. While most of may have known this by now, a new study published British Medical Journal gives us another reason to dote on more fruits to keep your weight down.

According to the study, eating fruits like as apples, pears, and berries may be linked to less weight gain. This benefit can be attributed to the presence of high levels of flavonoids in such fruits. Flavonoid is a natural compound known for its antioxidant and anti-inflammatory health benefits, as well as adding a vibrant color to the foods we eat.

The findings of the study revealed that increased consumption of food with high levels of flavonoids was associated with less weight gain. Dietary flavonoids are found naturally in fruits and vegetables linked to weight loss, but most studies till now have only looked at a particular flavonoid found in green tea, and have mostly been limited to small samples.

This is the first study to examine the associations between consumption of seven flavonoid sub-classes and weight gain in a large sample study of 124,086 participants based across the US between 1986 and 2011. The participants reported their weight, lifestyle habits, and any recently diagnosed diseases via questionnaire after every two years and also dicussed their diet after every four years.

Researchers from Harvard and the University of East Anglia (UEA) are of the opinion that these findings "may help to refine previous dietary recommendations for the prevention of obesity and its potential consequences". Losing weight or preventing weight gain can reduce the risk of diabetes, cancer, hypertension, cardiovascular disease and several other lifestyle diseases.

They concluded that people may be able to maximize the health benefits of eating fruit and vegetables by choosing those with high levels of flavonoids, such as apples, pears, and berries. The study puts the spotlight on three types of flavonoids - anthocyanins, flavonoid polymers and flavonol. Berries like blueberries and strawberries are the main source of anthocyanins, tea and apples are high in flavonoid polymers and tea and onions are packed with flavonols.

By: Rohit On 21:11

Eating Potatoes Ups Potassium, Fiber in Kids

Potatoes tend to be well-liked by kids and can be a good source of potassium and dietary fiber for children aged one-three years, a study has found. It showed potatoes provide eight percent of the recommended daily value of fiber -- important for growth, development and overall health of children.

"It's important that consumption of all vegetables, particularly those that are good sources of potassium and dietary fiber, be encouraged in children," said Theresa A. Nicklas from Baylor College of Medicine in the US."Dietary habits established during childhood often transition to adulthood, so it is hugely important to encourage children to enjoy vegetables as part of the diet in order to reap the nutrition and health benefits provided by vegetables into adulthood," Nicklas added in the paper published in the journal Advances in Nutrition.The research demonstrated that children aged 1-3 years consumed just 67 percent of the dietary reference intakes (DRI) for potassium and 55 percent of the DRI for fiber.In a study of elementary school students that demonstrated students are not consuming the majority of vegetables offered to them in school lunches.However, plate waste for white potatoes was the lowest among any type of vegetables; thus, including potatoes in school meals is one important way to help ensure children receive those key nutrients of concern.

By: Rohit On 02:10

Sunday 13 March 2016

Yoga for Back Pain: 4 Poses That Have a Healing Effect

You’ll have to agree, back pain is one of the most common health complaints. If you look at how most of us spend our day, it is easy to see why. We’re spend our time sitting at home, in the car or at work with minimal physical activity. Sitting or sleeping in the wrong posture, improper distribution of body weight or skeletal imbalances can trigger back pain.

“The muscles between your shoulder blades, the Rhomboid and Trapezius muscles, work hard to keep your head straight in line with the centre of gravity. When these are stressed, you need to soothe them. If they’re overworked, it make lead to knots which are caused by the lactic acid deposit and they need to be massaged to release tension. Similarly, when you use one of your arms more often than the other to do day to day chores, your body weight tends to shift and it becomes less flexible. Such skeletal imbalances can affect your spine muscles and nerves,” explains Zubin Atré, founder of AtréYoga Studio in ..

Looking for a better way to relieve back soreness than popping pills? Give yoga a go. There are six basic actions that you need to perform to rejuvenate your muscles. These are - bending forward, bending backwards, twisting to the right, twisting to the left, tilting to the right and tilting to the left, shares Zubin.

You don’t naturally experience these movements daily and therefore, you need to move your body in certain ways to revive tired muscles that are working constantly. But before you do, you must note that these poses help in relieving muscular back pain. If you are suffering from pain related to spine ailments, degenerative disc disease or arthritis, please consult a doctor.

1. Bhujangasana (Cobra Pose)
This pose will strengthen the lower back muscles while cushioning the spine. “It brings a uniform arch in the spine, increases blood circulation to the spine, boosts muscle quality and flexibility,” says Zubin.

Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms. Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground.

By: Rohit On 01:52

Friday 11 March 2016

Top 6 Vitamin K Rich Foods

Did you know that the “K” in Vitamin K is in fact derived from the German word koagulation? Dr. Rupali Dutta, Chief Clinical Nutritionist at Fortis-Escorts Hospital says, “Vitamin K is essential for blood clotting. It also plays an important role in bone formation.” Vitamin K is actually a group of compounds, and the most important of these compounds appears to be vitamin K1 and vitamin K2. Dr. Rupali adds, “Vitamin K1 (or phylloquinone) is obtained naturally from plants, especially green vegetables. Vitamin K2 (or menaquinone) is largely produced by the intestinal flora”.

Though Vitamin K deficiencies are rare in adults, the following may put you at an increased risk:

1. Fat malabsorption

2. Liver diseases

3. Destruction of intestinal flora

4. Eating a poor or restricted diet

Note: Unlike many other vitamins, vitamin K is not typically used as a dietary supplement. Vitamin K deficiencies are actually very common in newborn infants, and the absorption of Vitamin K depends upon a minimum amount of fat in the food.

Health Benefits of Vitamin K

1. Promotes Bone Health and Wound Healing
Vitamin K is a fat-soluble vitamin which makes 4 out of the 13 proteins needed for blood clotting, according to the Harvard School of Public Health. It is an important factor in bone health and wound healing.

2. Protects Your Heart
Vitamin K2 protects your heart, as it helps to prevent the hardening of the arteries – a common factor in coronary artery disease and heart failure. Dr. Manoj K. Ahuja, Sukhda Hospital says, “Studies have shown that Vitamin K2 also helps prevent osteoporosis, and serves as the biological “glue” that helps plug calcium and other important minerals into your bone matrix”.

3. Prevents Cancer
A number of studies show that Vitamins K1 and K2 are both effective against cancer. A study published in the International Journal of Oncology, found that treating lung cancer patients with vitamin K2 slowed the growth of cancer cells, and previous studies have shown benefit in treating leukemia. Vitamin K has also been found beneficial in the fight against colon, stomach and oral cancers.

4. Researches have also found that Vitamin K may be a contributing factor to Alzheimer's disease.

5. Vitamin K2 also improves insulin sensitivity, so people who absorb the most vitamin K2 from their foods are about 20% less likely to develop Type 2 Diabetes.

By: Rohit On 22:05

'Good' Fat May Keep Your Blood Sugar Stable

A team of Australian scientists has shown that brown fat -- a special type of fat that burns energy to produce heat -- may also help to keep blood sugar stable in adults."Brown fat takes up so much glucose that we wondered whether brown fat could affect the concentration of glucose in the blood - and whether, therefore, brown fat-targeted therapies might help control diabetes," said Paul Lee from Sydney's Garvan Institute of Medical Research.

"It looks like the more brown fat one has, the more influence it has on blood glucose," Lee added in a paper published in the journal Cell Metabolism.Sitting just above the collarbone and in the neck, brown fat acts like a heat generator, helping to keep us warm by burning sugar and fat. The team wanted to measure brown fat activity in a group of 15 healthy adults over 12 hours in which a small thermometer was placed over the collarbone of participants.Measuring skin temperature at the collarbone can allow us to estimate brown fat activity. The findings showed that blood glucose levels and heat production by brown fat were closely related, tracking together over time.Importantly, participants who had larger deposits of brown fat had less fluctuation in blood glucose -- and blood glucose fell after each peak of brown fat activity surge. In contrast, brown fat activity rose only in response to an increase in blood glucose among those with less brown fat and interestingly, their glucose fluctuations were greater."Brown fat is interesting and promising - but it is not the solution to finding a cure for diabetes, at least not now. A balanced diet and regular exercise are the cornerstones of healthy metabolism and should not be forgotten," Lee noted.

By: Rohit On 10:44

Thursday 10 March 2016

Almond Benefits: 10 Reasons to Snack on These Nutty Delights

Crunchy, nutty and full of goodness - almonds when included in shakes, smoothies or desserts automatically take the delectability quotient a notch up. They work wonders as natural flavour enhancers by rendering a sweet, earthy aroma to the dish.

If you like your food with added crunch, there is nothing like adding coarsely pounded almonds to your preparation. Sweet or savoury, these brown-cased nuts are versatile enough to get along with an array of preparations. Tossed in salads, baked into puddings, breads, cakes or simply added in curries, shakes, smoothies or candied - there is a world of quirky preparations that can be raked up and plated using these nutty delights.Interestingly, almonds have been an active part of Ayurveda and home remedies since centuries in India. The essential immunity boosting powder, popularly known as churans/choorna as well as chyawanprash, make use of almonds. I remember my grandmother talking about badam pak, which would be mixed in milk and given to me twice a day. She believed that it induces good health, facilitates good digestion and strengthens immunity. My father would always soak two-three almonds and give them to me first thing in the morning, he believed them to be beneficial in increasing brain power.

By: Rohit On 22:20

Could Eating Lower Your Blood Pressure? This Study Finds Out

You've heard this before. A bowl of yogurt is good for you. First off, let's nto foegt that yogurt is made with milk which is packed with protein and other nutrients like calcium, vitamin b12 and potassium. Yogurt has an added advantage as it contains probiotics. Probiotics are living organisms or more commonly know as the good bacteria that are known to aid digestive functions and boost your immunity.

A new study, presented at the American Heart Association's Epidemiology/Lifestyle Scientific Sessions in Arizona, adds to the list of benefits of eating yogurt. The study suggests that consuming five or more servings of yoghurt in a week is likely to help women in reducing the risk of having high blood pressure.

During the study, it was seen that women who ate five or more servings of yoghurt per week, compared to those consuming one serving per month, had a 20 percent reduction in the risk of having high blood pressure. The results of the study show that adding yoghurt to an otherwise healthy diet seems to reduce the long-term risk of high blood pressure in women.

"Our study shows that daily intake of dairy products, particularly yogurt, lowers the risk of developing high blood pressure, which is a key risk factor for the development of heart diseases and strokes," said lead author Justin Buendia, doctoral student at Boston University in US. Moreover, several servings of milk and cheese each day can also have beneficial effects on blood pressure "although the effects of yoghurt seemed stronger than other forms of dairy", Buendia noted.

To examine the long-term effects of yogurt on high blood pressure in middle-aged adults, researchers analysed data of participants in two Nurses' Health Study cohorts (NHS and NHS II),on women between 25-55 years of age, and the Health Professionals Follow-up Study on men between 40-75 years of age.

The authors also evaluated whether the effects of consuming larger amounts of yogurt were different among subjects with a healthy overall diet. To do this, subjects were given a score to reflect how closely their diet matched that of a DASH (Dietary Approaches to Stop Hypertension) diet, intake of fruits, vegetables, nuts and beans to lower blood pressure. The benefit of five or more servings of yogurt on the risk of high blood pressure was stronger than the DASH diet.

Men and women who had a higher DASH score and who consumed yoghurt five or more times per week had a 31 percent lower risk of developing high blood pressure compared with those who had the lowest yogurt intakes (one time per week) and the lowest DASH scores, the researchers claimed.

By: Rohit On 07:51