Your body is being constantly attacked by very harmful substances known as free radicals or oxygen radicals. Free radicals can destroy your cells, tissues and organs. Free radicals are highly unstable molecules that are naturally formed inside our bodies by the process of oxidation. They are normal by products of everyday functions like digestion and physical activity. Free radicals also come from outside sources, such as smoking, environmental pollution, and synthetic chemicals that are added to our water and food. A balanced diet, exercise and foods rich in antioxidants will forgo the tiredness, obesity, illness and wrinkles.
High fibre cereals: Carbohydrates are long term energy foods and should never be given up unless you want to invite trouble. Substitute white pasta and rice with whole wheat pasta and brown rice and you will instantly feel the difference in your energy level. Cereals such as bajra, jowar, whole wheat, ragi, brown rice provide you bulk and give a feeling of fullness with their high fibre. They are also good in protein, iron, carbohydrate and B complex vitamins. They can be used for one meal since calories are slightly high. Break fast cereals like oats, wheat flakes, broken wheat and brown poha, can also be part of the diet.
Green vegetables: Vegetables are rich in B complex vitamins and minerals and lots of fibre. They can be eaten as `appetizers` that will not increase appetite or as a main course. Green vegetable particularly ice berg lettuce, spinach, broccoli, watercress are good source of folate which is an important nutrient and are highly beneficial for the body. Not only do they help keep the body weight low but also help fight toxins. Fighting toxins is important because a highly toxic body is like a magnet for all kinds of diseases that can harm the body. Salad leaves are also a use full source of the anti oxidant nutrient. They also contain beta-carotene and vitamin C. It is important to remember the heavy dressing can take away all the advantage it got as a low calorie diet.
Garlic: Garlic is an anti viral and anti bacterial agent with a high sulphur content. This is one of the most important foods provided to us by nature. The benefits of garlic are numerous. It helps prevent cell degeneration, helps keep the blood thin and also prevents heart diseases. It is most beneficial when eaten raw. Garlic is a remedy for a number of ailments and physiological disorders. It is believed to decrease the cholesterol content of the serum and reduces hypertension. Raw garlic helps to reduce the nasal congestion and as well as to help to relieve other symptoms of cold. Garlic juice has a most beneficial effect on the entire system. The ethers in garlic juice are so potent and penetrating that they help dissolve accumulation of mucus in the sinus cavities bronchial tubes and the lungs. They help in the expulsion of poisons from body through pores of the skin.
Ginger: Ginger is warming and stimulating, promote gastric secretions and aid the absorption of food. This root facilitates digestion and is therefore essential for the body. Ginger keeps bowel movement in shape, thereby enabling good gut health. It is excellent for colic flatulence, vomiting, and other painful afflictions of the stomach and the bowels. Ginger has a stimulating effect on the heart and circulation so it is good for cold hands and feet.
Curd: It is highly versatile health promoting and valuable therapeutic foods. The calcium and phosphorous contents of curd are more easily assimilated. Curd contains more vitamins than milk. Curd is considered one of the best aids to natural good looks. Apart from these, what makes curd one of the most powerful foods is the presence of live bacteria in it. This bacteria helps absorption of nutrients in the intestines and stabilizes the immune system. The bacteria present in curd make the skin soft and glowing. It is also a good hair conditioner and has antidandruff property. Curd mixed with orange or lemon juice is a good face cleanser. It supplies moisture to the skin and fruit juice provides the essential vitamin C. It can help to relieve gastrointestinal disorders, diarrhoea and constipation. It can also reduce bad breath associated with some digestive disorders. It is also believed that taking sufficient curd in the daily diet could prevent premature ageing.
Melons: Water melons and musk melons not only have an alkalizing effect on the body but also provide the body with essential fluids that it needs for performing various tasks. Watermelon and muskmelon are the least in calories. They contain only 16 kcal and 17 kcal in 100 gms of their edible portion. They also contain good amounts of iron. Muskmelon is rich in sodium and potassium where as watermelon has less sodium and high amount of potassium. Fruit is a valuable source of antioxidants, which helps to protect against degenerative diseases.
Avocado and Berries: This is one of the most alkalizing foods available. Avocados are very high in vitamin E which is essential for glowing skin and shining hair. It also help keeps those wrinkles off your face. Have a raw avocado salad or a steamed one with some salt to add effect. Berries - All berries, especially Gooseberries, are very rich in vitamin C and therefore highly useful to the body. Vitamin C helps in proper blood circulation and provides minerals and salts to all the body parts. Needless to say this helps the body to fight against aging and keep fit.
Water: Nothing can be compared to water. Stay away from those aerated drinks for it takes 32 glasses of water to balance out the ill effects of one glass of soda. Water is essential for our body. It also provides fluidity for the flow of blood. Water is essential for all the body processes especially digestion and absorption. It is also a great filling. Pure water has no calories. Drink 10-12 glasses of water per day. Those who find it difficult to drink so much plain water at least drink 5-6 glasses of plain water. The rest of the water can be taken as thin buttermilk, lime water, tender coconut water or fresh watermelon juice. Never wait till thirsty keep drinking safe water in regular intervals especially before every meal. Avoid having aerated soft drink. Water flushes out all the toxins from the body and help to stay young and energetic and fight against aging.
Ms Mumtaz khalid Ismail, Consultant Nutritionist
Image: Flickr/creativecommons jackol
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