It is an understatement that food plays an important role in our life. Food is what human beings and animals eat to survive and provides nutrition and energy to their bodies. The human body is comprised of various organs and parts which are made up of tissues and cells and they are always in need of nutrition.
It is believed that at least 45 chemical components and elements are needed by human cells. Each of these 45 substances, called essential nutrients, must be present adequately in our diet. The list of these nutrients includes oxygen as well as water. The other 43 vital nutrients are divided into five main groups, namely – carbohydrates, fats, proteins, minerals and vitamins. All 45 of these are crucial as they work in tandem with each other and hence the absence of any of these will result in malnutrition and diseases. Good nutrition, as we are well aware, plays a fundamental role in maintaining good health and curing diseases.
The 80/20 balance All food after digestion and absorption leaves either an acid or an alkaline ash in the body. A normal body’s chemistry is 80/20 – alkaline to acidic. That is, approximately 80 percent alkaline and 20 percent acidic. Also, our blood’s pH level is 7.35 to 7.45, which is slightly alkaline. So, keeping yourself hydrated and alkaline is very important for our physical, emotional and mental health. The more acidic food we consume the harder our body works to maintain this pH level, and the more stressed it gets. The simple sources of alkaline forming foods are the quintessential Indian spices like cumin, turmeric, chilli etc. Lemons and limes (yes, they ‘taste’ acidic but are alkaline in nature!). Cruciferous and root vegetables and leafy greens. Yogurt, almonds, flax seeds and pumpkin seeds are some other popular, commonly available foods.
Carbohydrates Glucose from sugar is the primary source of energy for the brain and a sugar molecule is the simplest form of carbohydrate. As it is the most energy-demanding organ, the brain uses half of all the energy from the sugar consumed by the body. However, a large amount of refined sugar (processed simple carbs) can lead to headaches, low energy levels and inflammation. On the other hand, extreme low-carb diets affect mental functioning. So, choosing complex brain-healthy carbs like whole grains, legumes, fruits, milk products is the way to go. And remember to delete refined version of any food products from your shopping list.
Fats
The next important fuel source is fat. Fat is a significant nutrient for our body as vitamins require fat in order to dissolve in the bloodstream and provide nutrition. Fat is also the major storage form of energy. Several foods and oils contain mixtures of fatty acids. These are the ‘good’ – unsaturated – fats and the ‘bad’ – saturated – fats. Bad fats include trans fats which are harmful for the heart and increase cholesterol levels. Good fats lower the cholesterol level and reduce the risk of heart diseases and are found in coconut oil, olive oil, sunflower oil, seed oil, nuts, avocados, cheese etc.
Low-fat diets as well as diets high in trans-fat are both known to increase the chances of depression. For a healthy body and mind, it is ideal to consume ‘traditional fats’ (which our forefathers have been consuming) or foods with good fats.
Proteins Protein is the most essential nutrient for growth and is an essential component of muscle, bones, skin and hair. It also gives strength to the body. Protein contains amino acids which produce chemicals which are used by our brain to regulate thoughts and feelings. Intaking protein is sufficient quantity also enables us to control our sugar intake (high sugar intake is found to cause depression). Many foods which are high in protein are often high in iron – which prevents anaemia thereby lowering our chances to feel fatigued and irritable. Some great sources of proteins are all dairy products, lentils, soy products, nuts, green peas, chickpeas etc.
Micronutrients – Vitamins & Minerals Vitamins and minerals constitute the micronutrients we consume which our body needs. While vitamins are essential for energy production, immunity, blood production and cell production, minerals play an important role in growth, bone health, fluid balance, and several other processes. Main source of Vitamin D is sunlight and other important sources of vitamins are green leafy vegetables, fruits, seeds, wheat germ, seeds, milk products, soy products, etc. Vitamin B12 plays a very important role in strengthening mental health and similarly Vitamin C deficiency can lead to fatigue and mood fluctuations. Magnesium deficiency has also been found to be linked to anxiety, migraines, and depression.
A balanced diet! We can keep our body and mind healthy and disease-free by including these essential macro and micronutrients in our day-to-day diet. Consuming a balanced diet is one of the simplest and most effective ways to achieve that. A balanced diet should provide around 50 to 60 percent of total calories from complex carbohydrates, 10 to 15 percent from proteins, and the remaining 20 to 30 percent from fats.
Good nutrition and a healthy diet not only help our body grow and function smoothly, they also help boost our mental state and health. Taking these nutrients in the right quantity and of the right kind is the key to staying happy and healthy!
* Masala Moonglet image copyright is with Jolly Vin
Masala Moonglet: Savoury Lentil Pancake
by Jolly Vin
Serves Two
Ingredients
2 cups split and husked green gram (dhuli moong dal) or split green gram (moong dal)
1/2 cup split and husked black gram (urad dal)
1 tablespoon ginger-garlic paste
1 teaspoon red chilli paste
1/2 cup finely diced coloured bell peppers
Grated cheese or cottage cheese (paneer) (optional)
2 green chillies
Salt (as per taste)
Black pepper powder (as per taste)
A pinch of asafoetida (hing)
2 tablespoon oil or clarified butter (ghee)
Method
Soak the lentils in a bowl for 5-6 hours.
Grind them into a thick paste-like consistency.
To this batter add ginger-garlic paste, chilli paste, salt, green chillies, and asafoetida.
To make the filling, mix diced bell peppers, grated cheese or cottage cheese, green chillies, salt and black pepper powder.
On a non-stick pack spread the batter evenly with a ladle. Put the filling on half of the pancake (like a semicircle).
Once the pancake is slightly cooked, cover the filling with the other side of the pancake so that the filling does not fall out.
Cook both sides of the moonglet with oil or ghee till they are golden brown.
Serve hot with your favourite dip.
Comments