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Seeds beneficial in specific medical conditions 

1. Anemia – Basil (add soaked seeds to lemon water for better absorption), garden cress (take lemon water half an hour after taking seeds), pumpkin, sunflower seeds

2. Improving Hair Texture and Growth – Basil, garden cress, alfalfa sprouts, watermelon seeds

3. Skin
a. Collagen & Texture – Basil (mix 1 tsp crushed seed with 100ml coconut oil, warm for 5 min, strain & apply), garden cress (apply paste of seeds mixed with honey), sesame seeds
b. Chapped lips – Basil and garden cress seeds
c. U V damage– Sesame and sunflower seeds
d. Elasticity & wrinkles – Water melon seeds

4. Cooling Effect – Basil and chia seeds

5. Enhance male fertility – Water melon seeds

6 Eye
a. Improve Vision – Basil, garden cress, chia and muskmelon seed
b. Macular degeneration & cataract – Basil, musk melon seeds

7. Respiration
a. Prevent cough, respiratory disorders – Basil, garden cress seeds
b. Prevent cold – Basil, garden cress, musk melon seeds
c. Prevent Asthma – Sesame, sunflower seeds

8. Muscular cramps – Sunflower seeds

9. Improve bone health – Basil, chia, flax, pumpkin, sesame, alfalfa sprouts

10. Stomach / Intestine
a. Diarrhoea / dysentery – Garden cress seeds (mixed with honey)
b. Constipation – Chia, flax, sesame, sunflower seeds
c. Intestinal worms – Pumpkin, muskmelon seeds

11. Hormonal Problems
a. Reduce estrogen – Basil, flax seeds
b. Reduce side effects of menopause – Flax and pumpkin seeds
c. Promote Lactation – Garden cress seeds
d. Prevent PMS pain – Sesame seeds (topical application of paste on abdomen)

12. Lifestyle Diseases
a. Diabetes – Basil, chia, flax, pumpkin, alfalfa sprouts, sunflower, musk melon, water melon seeds
b. Dyslipidemia – Chia, flax, pumpkin, sesame, alfalfa sprouts, sunflower, musk melon, water melon seeds
c. High BP – Chia, flax, pumpkin, sunflower, musk melon, water melon seeds

13. Antiaging – Chia, pumpkin, water melon seeds

14. Immunity Booster – Chia, sunflower, watermelon, musk melon seeds

15. Anti – inflammatory – Chia, flax, pumpkin, sunflower seeds

16. Cancer protection
a. Colon – Flax, sunflower seeds
b. Skin – Flax seeds
c. Breast – Flax, pumpkin, sunflower seeds
d. Prostate – sunflower seeds
e. Lung / gastric – pumpkin seeds
f. Endometrial in Post menopause – Flax seeds

17. Prevent Bladder stone – Pumpkin seeds

18 Depression & anxiety – Chia, pumpkin, sunflower seeds

19 Memory enhancement – Sunflower, watermelon seeds

20 Insomnia – Chia, pumpkin, musk melon seeds

21 Migraine – Sunflower, musk melon seeds

22 Pregnancy – Sesame, sunflower, musk melon, water melon seeds

Seeds contraindicated in specific health /medical conditions 

• Pregnancy – Basil, garden cress, flax, alfalfa sprouts
• Lactation – Alfalfa sprouts
• On birth control pills – Basil (reduce intake), flax (reduce intake), alfalfa sprouts
• Hypothyroid – Garden cress seeds
• Swallowing problem – Basil, chia seeds
• On warfarin – Basil, flax, alfalfa sprouts
• Diabetes – Basil, flax, alfalfa, muskmelon seeds
• Prostate cancer – Chia, flax seeds
• High BP – Flax seeds 
• Hormonal cancer, endometriosis & uterine fibroids – Alfalfa sprouts 
• Allergic reaction – Sesame, sunflower, watermelon seeds
• Gall stone disease – Sunflower seeds 
• Gastritis – Sunflower seeds
• Those who sing / talk constantly – Sunflower seeds

Tiny but mighty seeds pack in a lot of punch, both in terms of flavor and nutrition. Small, crunchy seeds not only add texture to the food but have loads of health benefits besides reducing the risk of chronic diseases.

While exact nutrient composition may vary, edible seeds are a rich source of heart-healthy fats, fiber, plant proteins, essential vitamins and minerals, and other bioactive compounds having antioxidant and anti-inflammatory properties. Different seeds, benefit different health conditions. So let’s reap the reward by understanding the benefits and right usage of different seeds. Because of their high fat content, seeds should be eaten in moderation – about 2 tsp / day.

General Health benefits of seeds

• Boost immunity.
• Effective against high blood sugar & blood pressure.
• Promote heart health.
• Anti-inflammatory.
• Balance hormones.
• Good for skin & hair health.
• Slow ageing.
• Enhance memory.
• Good for vision.
• Prevent macular degeneration, migraine and insomnia.

Precautions while Consuming Seed /Mixture of Seeds

• While eating a mixture of two or more seeds one needs to consider their usage, health benefits and concerns.
• Nowadays, premix of seeds is available in the market.
• If the premix contains whole sunflower, pumpkin, flax and sesame seeds, the nutrients from whole flax seeds would not be digested & absorbed by the body.
• Try and buy individual seeds and consume them individually or as a mixture as per the usage, the health condition and physiological status.

 Health Benefits and Usage of specific seeds

Chia seeds

• Rare quality of chia seed – rich in omega -3 fats with good ratio of omega-6 to omega-3  fatty acids, (0.3:0.35)
• A complete protein with all essential amino acids.
• It’s protein is easily digested, absorbed & transported to cells during rapid periods of growth. So beneficial for children & adolescents, pregnant and lactating women.
• Do not get rancid quickly & can be stored at room temp for 4-5 years in a cool, dry spot.

       Health Benefits

• Controls diabetes, dyslipidemia and  hypertension.
• Is anti-inflammatory, laxative and anti-depressant.
• Anti-ageing, analgesic, vision and immunity booster.
• Soaked seeds help in hydration, cooling & maintaining electrolyte balance.

Flax  seeds

• Very good source of omega 3 fatty acids.
• When eaten whole, it passes through the intestinal tract undigested, so should be ground before use.
• Oxidation of omega-3 fatty acids during processing and storage results in reduced shelf life and limited health potential. So grind in small quantities in mortar and pestle to conserve omega 3 and keep in a plastic sealable bag in the freezer

       Health Benefits

• Controls diabetes, dyslipidemia & hypertension.
• An anti-inflammatory and laxative.
• Reduces side effects of menopause and protects against breast, skin & colon cancer.
• Protects against endometrial cancer in post-menopausal women.

Pumpkin Seeds

• Rich in protein, unsaturated fatty acids, Vit E, A, thiamine, niacin & phytoestrogen, zinc, phosphorus, manganese, potassium, magnesium, copper, iron & cobalt.
• High omega -6 fatty acids and very low omega -3 fatty acids.
• Can be stored at room temp. for 2-3 months & up to 1 year in fridge.

       Health benefits

• Prevents anemia
• High magnesium –soothes blood vessels & lowers BP, promotes alkaline pH in bone & boosts bone mineral density.
• Anti-diabetic, anti-hypertensive, anti-ageing  & anti-inflammatory.
• Anti-parasitic, relieves abdominal cramps & distension due to intestinal worms.
• Benign Prostate Hyperplasia.
• Prevents insomnia, reduces anxiety, acts as an anti-depressant and enhances mood.
• Reduces risk of bladder stone disease.
• Reduces post-menopausal symptoms.
• Reduces chance of colorectal, lung, breast &gastric cancer.
• Prevents hyperlipidemia & osteoporosis for post-menopausal women.

Sunflower Seeds

• Rich in  protein, fiber , Vit B, Vit E, calcium, copper, iron, magnesium, manganese, selenium, phosphorous, potassium, sodium and zinc.
• Can be stored at room temp. for 2-3 months & up to 1 yr in fridge.
• Use raw or roasted seeds as snack or sprinkle over salads, cereals, soups, desserts, add to bread, cake, muffin, crackers &  stir-fried vegetables.

        Health benefits

• Prevents anemia & constipation
• Beneficial during pregnancy as rich in folic acid
• Boosts immunity & regulates cholesterol
• Is anti-diabetic, anti-hypertensive & anti-inflammatory
• Protects against bronchial asthma, muscle cramps and migraine
• Protects the skin against free radical damage
• Reduces stress, anxiety and depression and enhances memory
• Reduces the risk of prostate, colon and breast cancer

Watermelon Seeds

• Rich in protein, vitamins B & minerals like magnesium, potassium, phosphorous, sodium, iron, zinc, manganese and copper.
• Can be stored at room temp. for 2-3 months up to 1 year in fridge.
• Use raw or roasted seeds as snack or sprinkle over salads, cereals, soups & desserts.

        Health benefits

• Lowers cholesterol, blood sugar & blood pressure
• Boosts immunity
• Slows down ageing
• Enhances memory
• Beneficial in pregnancy as rich in folic acid
• Improves elasticity of skin, reduce wrinkles, blemishes and age spots
• Promotes hair growth
• Enhances male fertility due to lycopene

Muskmelon Seeds

• Rich in protein, fiber, Vitamin A, B, C and E, minerals like magnesium and phosphorous.
• Can be stored at room temp. for 2-3 months & up to 1 year in fridge.
• Use raw or roasted seeds as snack or sprinkle over salads, cereals, soups & desserts

      Health benefits

• Boosts immunity.
• Is anti-diabetic.
• Keeps blood cholesterol & blood pressure in check.
• Helps to deal with cold and viral infections and relief from congestion as it flushes out the excess phlegm from the body.
• Beneficial during pregnancy as rich in folic acid.
• Good deworming agent.
• Promotes healthy vision, reduces the risk of developing cataracts & prevents macular degeneration.
• Prevents migraines & insomnia.

Sesame Seeds

• Rich in protein, fiber, Vit E, calcium, potassium, phosphorus, magnesium, B complex vitamins.
• Is stable even after long exposure to air.
• May produce allergic reaction in some people.
• Can be stored at room temperature for 3 months and in fridge for 6 months.
• Use raw or roasted seeds on salads or stir-fry dishes, chikki, in tahini & hummus dip, baked goods.

        Health benefits

• Regulates cholesterol and BP.
• Protects against damage caused by UV radiation.
• Promotes bone health and respiratory health.
• Beneficial during pregnancy as rich in folic acid.
• Prevents asthma, constipation and cancer.
• Promotes healthy skin.
• Relieves Premenstrual syndrome pain –topical application of oil in abdominal region

Sweet Basil / Sabja / Falooda Seeds

• Do not eat these seeds in raw form.
• Soak 2 tsp seeds in a cup of warm water & keep for 15 min to swell (so that they become soft and translucent) before using.
• Add soaked seeds in sherbet, lemonade, juice, milkshake, kulfi, ice-cream & custard.

       Health Benefits

• Prevents anemia.
• Treats premature hair loss.
• Aids in regeneration of collagen in skin.
• Prevents chapped lips, sunburn & dry skin.
• Has cooling effect on the body.
• Promotes eye health.
• Prevents age related macular degeneration & cataract.
• Relieves cold, cough and respiratory disorders
• Improves bone health.
• Its fiber has prebiotic benefits and may nourish and increase good gut bacterial

Difference between Sweet Basil and Holy Basil

Holy Basil (Ocimum tenuiflorum) – Tulsi

• Grown in our homes.
• Role in Ayurvedic medicine
• Possible Benefits – reduces inflammation, diabetes, heart disease, stress, anxiety, cold, flu, fever, asthma – Holistic Wellness
• No harmful side effects

Sweet Basil (Ocimum basilicum)

• Leaves used in Thai cuisine, salads, pesto, pasta, pizza
• Seeds of this plant are basil / sabja seeds

Garden cress / Halim Seeds

• Fat in these seeds has balanced amount of monounsaturated fatty acids (MUFA) 37.6 % and Polyunsaturated fatty acids (PUFA) 46.8 %.
• Use whole raw, roasted, soaked, sprouted or powdered seeds in salad, sandwich, drinks, milk, juice, soup etc.

        Health Benefits

• Helps regulate menstrual cycle.
• Promotes milk production & secretion in nursing mothers.
• Treats diarrhea, dysentery.
• Prevents anemia.
• Treats premature hair loss.
• Aids in regeneration of collagen in skin.
• Prevents chapped lips, sunburn and dry skin.
• Promotes eye health.
• Relieves cold, cough and respiratory disorders.

Alfaalfa Sprouts

• Low in calorie, rich in Vit A, K, C, B-vitamins, phosphorus, zinc, iron and potassium.
• Refrigerate alfalfa sprouts in plastic bag for 2-3 days. Do not freeze.
• Use sprouts in salad, sandwich & soups.

       Health benefits

• Prevents osteoporosis.
• Lowers cholesterol and blood sugar
• Combats dry and brittle hair, flaky scale and reverses hair loss.

Amaranth

• It is not an oilseed but an ancient grain rich in protein.
• It contains all amino acids — even lysine, which is often missing from cereal grains like wheat and rice.
• Amaranth is an excellent source of, fiber, iron, magnesium, phosphorus, manganese and a good source of calcium, zinc, copper, selenium, vitamin B6, folate and also antioxidants.

 Health Benefits

• Promotes satiety.
• Prevents constipation.
• Reduces plasma cholesterol levels and inflammation in the body.
• Improves bone health.
• Beneficial for pregnant women as it is rich in folic acid.
• Improves anemia as it is rich in iron as well as protein.
• Being naturally gluten-free, it is a good option for people with celiac disease.

 Usage

• It must be cooked before it is eaten.
• To cook amaranth, combine one cup of dried grain with 2 cups of liquid. Bring to a boil then simmer for 15 to 20 minutes to get 2.5 cups of cooked grain.
• It can even be popped like popcorn and added to breads, salads, soups and granola for its texture and crunchiness.
• Sprouted amaranth can be added to salad.

Apricot seed Kernel

• Similar in appearance to a small almond.
• Rich in protein, fiber & oil.
• No significant vitamins and minerals besides Vit E.
• Contains a chemical amygdalin which is a cyanogenic glycoside.
• Laetrile, also called B-17, is a partly synthetic form of amygdalin.
• Also present is another so-called vitamin, B-15, or calcium pangamate.

MYTH – Apricot kernels have anti-cancer effects

TRUTH – Amygdalin, is converted to cyanide after eating. Cyanide poisoning can cause nausea, fever, headaches, insomnia, thirst, lethargy, nervousness, joint and muscle aches and pains, and falling blood pressure. In extreme cases, it is fatal. The FDA considers vitamin B-15 “unsafe” for food and drug use.

Do not eat due to risk of cyanide poisoning 

Additional Considerations while Using Specific Seeds

• To treat anemia one can have sweet basil, garden cress, pumpkin & sunflower seeds either individually or in combination but in case the person also has hypothyroid then garden cress seeds have to be avoided (as it prevents iodine absorption ) and the other 3 can be taken. Sweet basil seeds should preferably be taken during summer months as it has cooling effect.
• During pregnancy sesame, sunflower, musk melon & water melon seeds can be consumed as these are rich in folic acid. However sweet basil seeds, garden cress, flax seeds & alfalfa sprouts should be avoided as they may cause uterine contractions and may cause spontaneous abortion.
• During growing years, chia seeds may be given to children & adolescents as it is a complete protein, is rich in omega 3 fats and has a good omega 6: omega 3 ratio. In case the child has swallowing problems then dry chia seeds should be avoided and only soaked form should be given.
• In young girls with hypothyroid and hormonal problem, in order to regulate menstrual cycle flax seeds can be taken instead of garden cress seeds.
• Dual Effect – Flax seeds are beneficial for young girls / women to reduce estrogen levels in those who have hormonal imbalance with high estrogen levels Flax seeds are beneficial during menopause (- when estrogen levels go down) to reduce the symptoms associated with it.
• To prevent cataract & age-related macular degeneration, elderly should consume sweet basil & musk melon seeds. In case the person is on warfarin then sweet basil seeds should not be taken as presence of Vit K in seeds would make the medicine less effective.
• To promote bone health & prevent osteoporosis sweet basil, chia, flax, pumpkin & sesame seeds are good. Men diagnosed with prostate cancer should avoid chia and flax seeds.
• Amaranth seeds are beneficial while pumpkin seeds should be avoided for Herpes simplex virus infection which cause cold sores. Amaranth seeds are high in amino acid lysine which helps to block the activity of amino acid arginine, which the herpes simplex virus needs to multiply.

Tips for Storage

• Buy whole, raw seeds as they stay fresh the longest.
• When chopped, toasted or ground into flour, seeds release their oils which makes them go rancid more quickly.
• For immediate use store seeds in airtight container in a cool & dark place.
• Store the container in fridge or freezer to keep them fresh for much longer.

Acid producing foods – positive PRAL score

Alkaline producing foods – Negative PRAL score

Neutral Foods – 0 PRAL score

Average PRAL scores of different food groups based on 100 gm food.

*This table is adapted from the Remer and Manz study and each PRAL score is based on a 100g portion of food.

pH scale shown above, depicts how acidic or alkaline our body is. The scale ranges from 0 to 14, with pH value 7 as neutral, a pH value less than 7 acidic and a pH value greater than 7 alkaline.

pH of various Body Tissues and Fluids

Every tissue of the body functions best within a certain pH range. In different tissues, this optimal range is different.

pH is maintained in different tissues in the body using primarily three mechanisms: buffer systems, respiratory control and control by kidneys.

The pH of human blood is strictly maintained, as even slight changes outside the normal range would be injurious to health. The pH of saliva and urine change depending on diet, body metabolism & relevant factors. However, even when the pH of these fluids’ change, the pH of blood remains constant.

Source of acid in the body

The body is subjected to acid in two ways

• Body’s functioning –The body’s normal functioning continuously produces hydrogen ions and CO2 both of which reduce the pH, making it acidic. Acid is also produced by the body when certain foods are broken down.
• Diet – When a food is eaten, digested and absorbed, it creates either acidic or alkaline by-products. Research has come out with data on Acid / Alkaline foods with Potential Renal Acid Load (PRAL) as the basis. The PRAL of a particular food is the amount of acid that is expected to reach the kidneys after the food is digested and absorbed. Diets which are high in meat, cereals, processed foods and low in fruits and vegetables produce a net acid load on the body.

Acid Alkaline Balance

The body has various compensatory mechanisms to maintain the pH of blood within the desirable range.

Lungs – adjust the blood pH upward by exhaling CO2 from the body.

Kidney – adjust blood pH through excreting H+ ions in the urine and by conserving bicarbonate ions (a base which neutralizes the acids).

The regulation of pH value inside and outside the cell is essential for the various metabolic processes in the body. This regulation is done by exchange of fluids inside the cell, extracellular fluid and blood. If the acid load on the body continues, then to maintain the blood pH, the extracellular fluid becomes acidic causing undesirable changes in the body.

If the extracellular fluid remains acidic for a longer period of time it leads to inflammation and reduced immunity making the body susceptible to various diseases. Avoid the in between stage of extracellular fluid acidosis as far as possible or to reduce its duration follow an appropriate diet and regular physical activity. This will help to maintain the pH of body fluids and avoid unhealthy body conditions.

Effect of increased acid load or Extracellular acidosis

Blood has its own compensatory mechanism which becomes insufficient if there is excessive acidic load on the body over prolonged periods. The following consequences may occur:

• Bone: Release of calcium and magnesium from the bone, to neutralize the acid and maintain the blood’s pH. Over time, borrowing of calcium from the bone can make the bones weak leading to osteoporosis.
• Kidney: There is an increase in  the urinary excretion of phosphorus, chloride and sodium and increase in the reabsorption of citrate in the kidney, making the urine more acidic. These changes increase the risk of kidney stone formation.
• Insulin Resistance: Reduction in the binding capacity of insulin to the cell receptor, causes insulin resistance and increases the risk of Diabetes
• Inflammation: Inflammation of cells reduces body’s immunity.

Some conditions that may increase acid production in the body are: 

• Uncontrolled Diabetes
• Starvation
• Asthma
• Sleep apnea
• Overuse of sleeping pills
• Severe diarrhea
• Excessive alcohol intake without accompanied food
• Use of certain diuretics
• Exercising vigorously for a very long time
• Retention of urea and uric acid by the body

Aging & pH 

As we age our blood pH becomes acidic as there is reduced kidney function and reduced acid excretion.

Symptoms of Latent Acidosis 

• Low energy
• Headache & confusion
• Fatigue
• Muscle weakness
• Sleepiness
• Lack of appetite

Symptoms of Latent Alkalosis 

• Nausea
• Numbness
• Muscle twitching
• Hand tremors
• Prolonged muscle spasms

Positive Role of Healthy Lifestyle for Disease Prevention 

Maintaining the pH of our body through Diet

Research has come out with data on Acid / Alkaline foods with Potential Renal Acid Load (PRAL)as the outcome of the food after digestion and absorption

Acid producing foods – positive PRAL score

Alkaline producing foods – Negative PRAL score

Neutral Foods – 0 PRAL score

Average PRAL scores of different food groups based on 100 gm food.

*This table is adapted from the Remer and Manz study and each PRAL score is based on a 100g portion of food.

Detailed List of Foods  with their PRAL score 

 Food Exchange Plan and PRAL for 1500 Kcal Vegetarian diet.

Carbohydrate – 60-65%     Protein – 18-20%       Fat – 20-25 %

  Net PRAL of the above 1500 Kcal Vegetarian diet plan is – 3.8

 Food Exchange Plan and PRAL for 1500 Kcal Non-vegetarian diet

Net PRAL of the above 1500 Kcal Non-Vegetarian diet plan is -2.4

Thus, analysis of our daily food intake can help us to determine whether the day’s meal’s net effect is acidic, alkaline or neutral and modifications can be made accordingly so that the net effect is alkaline, avoiding in-between stages of extracellular acidosis.

Since grains, legumes, dairy and meat all are acid producing they should be combined with fruits and vegetables to make the net effect of the day’s meal either neutral or alkaline.

Physical Activity 

Regular physical activity helps to improve blood circulation in hand and feet which in turn help to move H+ from cells into the circulation for excretion. It also improves the ability to balance the acids in muscles and blood. The time and intensity of the physical activity should be increased gradually. Strenuous exercises should be avoided to prevent acid formation and accumulation in the muscles.

Mental wellbeing and health are closely linked at older ages. Overload of free radicals in the body play an important role in the development of age-related diseases like arthritis, diabetes, heart problems, Alzheimer’s disease & dementia.

Free radicals are unstable molecules that can damage the cells in the body. These are produced in the body and also by exposure to environmental sources such as air pollution, cigarette smoke, alcohol, pesticides etc. The effect of free radicals can be reduced or prevented through chemicals called antioxidants that are produced by body or supplied through foods and/or supplements. Elderly people are prone to have an overload of free radicals. Reduced food intake, change of taste, reduced absorption of nutrients and low appetite can all lead to a reduced intake of anti-oxidants & other nutrients in the elderly.

With age, the brain undergoes changes with reduction in functions such as thinking, learning, reasoning, memory etc. This process usually starts from mid adulthood. Changes in the brain can occur years before the first symptoms of Alzheimer’s appear. These early brain changes suggest a possible window of opportunity to prevent or delay dementia symptoms by avoiding free radical exposure, and boosting intake of nutrients that support mental health.

Coconut oil

Compared to butter and ghee, coconut oil has specific positive health benefits due to the composition of saturated fats in it which are medium chain triglycerides (MCT).

What are MCT

These are the fatty acids with medium chain length, comprising 6-12 carbon atoms, while LCT (long chain triglycerides ) have a long chain length of 14-20 carbon atoms.

There are three main types of MCT

• C-8 Caprylic acid 
• C-10 Capric acid
• C-12 Lauric acid

Of these C-8 and C-10 are most effective MCT while C-12 behaves partially as MCT and partially as LCT.

( We are not talking of whole coconut oil for good mental health. It is the fractionated portion of coconut oil in the form of MCT. After the research has shown benefits for good mental health, some industries have come up for the benefit of mankind).

How MCT are different than LCT

MCT molecules

• are smaller than LCT
• are easier to digest as they do not require enzymes and bile for digestion whereas digestion of LCT is a long process and requires various enzymes and bile.
• go directly to the liver where they are used for energy while LCT are used for energy and also stored as fat.
• are converted in a form (ketones) which can reach brain to provide an alternative source of energy

Alzheimer’s Disease

Alzheimer’s disease is an irreversible, progressive brain disorder that slowly destroys memory and thinking skills and eventually, the ability to carry out the simplest tasks. It is the most common cause of dementia among older adults.

Risk Factors for Alzheimer’s Disease

• Age more than 65 years.
• Maternal Family history
• Presence of APOE 4 gene
• Lifestyle factors and conditions associated with cardiovascular disease like smoking, obesity, diabetes, high blood pressure & high cholesterol.

MCT – Role in Alzheimer’s

• In healthy individuals, glucose is the primary source of fuel for functioning of brain cells. However, in people with or developing Alzheimer’s disease or with insulin resistance in brain the ability of the brain to use glucose is impaired.
• MCT are converted in a form (ketones) which can reach brain, crossing the blood brain barrier to provide an alternative source of energy and might be able to compensate for this impairment.
• However, MCT needs to be supplemented with certain other nutrients too and long chain omega 3 fatty acids.

Other Nutrients that Benefit Mental Health

MCT needs to be supplemented with following nutrients that affect mental wellbeing.

• Vit A – found in green leafy vegetables, mango, papaya, sweet potato, carrots etc.
• Vit C – found in amla, guava, papaya, orange, pineapple, lemon, potatoes, green chillies, capsicum, coriander, cauliflower, broccoli, cabbage, drumstick etc.
• Vit E – found in almonds, peanut, sunflower seeds, sunflower oil, soybean oil etc.
• Vit B – found in green leafy vegetables, legumes, whole grains, milk, cheese, egg etc.
• Beneficial Plant chemicals found in in cocoa, green tea, citrus fruits, red wine & dark chocolate.
• Long chain omega-3 fatty acids found in oily fish like salmon, trout, mackerel, anchovies and omega 3 supplements.
• Vitamin D – found in egg, salmon and exposure to sunlight.

Nutrients that adversely affect mental health & increase the risk of Dementia.

• Exclusive high intake of omega 6 PUFA (safflower oil, sunflower oil, corn oil, soybean oil)
• High intake of saturated fat (fat on meat, butter or ghee)
• Trans fats (fats created during the hydrogenation of vegetable oils and found in processed foods, commercial available fried foods (by repeated use of oil for frying or vegetable shortening).

Good mental health just does not happen, you need to create it.

With the vast variety of cooking oils available in the market of different brands, it becomes difficult to make the right choice. When it comes to body weight, all fats are equally high in calories. However, when it comes to heart health, some are healthier than others.

There is a general notion that eating saturated fats can lead to cholesterol build up in the arteries increasing the risk for heart attack, stroke and other major health problems.

But all saturated fats are not the same. They differ in terms of type and quantity of fatty acids. Coconut oil, although a saturated fat does not act in the same way as butter, ghee and animal fat because of it’s composition. In fact, it has varied health benefits.

Dietary fat, also known as “fatty acids”, can be found in foods of both plant and animal origin. Fats and oils contain a mixture of fatty acids, but the predominant type of fatty acid they contain is what makes them more or less healthy.

One discriminating feature of fatty acids is number of carbon atoms they contain. Fatty acids may be short chain (containing fewer than six carbons), medium chain (6–10 carbons), long chain (12–22 carbons) or very long chain (22 or more).

Coconut oil, although more than 90 % saturated fat, still has specific positive health benefits compared to other saturated fats like butter and ghee. This is due to the unique composition of saturated fats having 6 -10 carbon atoms which are medium chain triglycerides (MCT). Coconut oil is the only fat/oil which has highest level of MCT (61%) in its composition. Butter and ghee have only 9 % and 5 % MCT respectively.

Fatty acid Composition of Coconut oil

Saturated fats–92%

MUFA -6 % 

 PUFA- 2 %
Composition of Saturated fats

Of these Caprylic and capric acid are most effective MCT while Lauric acid behaves partially as MCT and partially as LCT.
Lauric acid has proven antiviral, antibacterial and antifungal properties.

Coconut Oil & Health

• The medium chain fatty acids in coconut oil encourage the body to burn fat, and provide quick energy to both body as well as brain. They also raise good cholesterol (HDL) in the blood. It is easier to digest compared to other fats. Anti-oxidants present in virgin coconut oil reduce inflammation and help to prevent diseases like arthritis, diabetes, heart problems & dementia. It also reduces mental stress and fatigue & is even useful in treating some kinds of depression. MCT is beneficial for those who cannot absorb fat properly and those who have had their gall bladder removed. Taking MCT oil in the morning may increase mental clarity and focus. It improves mental health in elderly & may boost brain function in Alzheimer’s disease.
• Oil pulling that involves swishing coconut oil in the mouth like a mouthwash, helps to kill harmful bacteria in the mouth, reduces bad breath, prevents dental cavities and promotes gum health.
• MCT oil with lauric acid helps to boost immunity.
• Improve athletic performance. If taken before workout, it provides quick energy boost, making it easier to exercise and prevents excessive lactate build-up in muscles.

360 degree Protection

•  Coconut oil as natural antibiotic and immunity booster both through ingestion as well as topical application.
• Lauric acid present in coconut oil breaks down into monolaurin in the presence of micro-organisms present in gut and skin which defend us against virus, bacteria, parasites and other pathogens.
• It kills the bacteria that cause pneumonia, sore throat, urinary tract infection and fungus/yeast infection that cause candida, ringworm, athlete’s foot, itch, diaper rash etc.
• In atopic dermatitis and eczema specific bacteria infects the skin, leading to inflammation, disruption of skin barrier and dry and flaky skin. Topical application of virgin coconut oil helps in decreasing the severity of the disease and improving skin barrier function. The small molecular size of monolaurin is able to penetrate the membrane barrier easily, break the fat membrane of bacteria and finally lead to its death.
• Virgin coconut oil promotes wound & burn healing by making the epidermal layer of skin to regenerate faster and enhancing collagen synthesis.

Coconut Oil and Skincare

• Coconut oil makes a protective layer on the skin.
• It helps the skin to retain moisture.
• It prevents skin dryness, flakiness, wrinkles, sagging skin and premature ageing.
• It can cure cracked heels and re-establish the skin’s anti-microbial barrier.
• It shields against harmful UV rays. Having an SPF of 4, it can be used as a sunscreen.
• Massaging low-birth-weight babies with virgin coconut oil has beneficial effects on weight gain and can reduce chances of infection in these at –risk babies by improving the skin barrier function.

Coconut Oil and Haircare

• Virgin coconut oil moisturizes and nourishes the scalp.
• It repairs the damage and gives the hair its natural shine and radiance. Due to its low molecular weight, it is able to penetrate inside the hair shaft and prevent hair damage.
• It also acts as a conditioner and prevents flakiness & dandruff.

Types of Coconut Oil

Virgin Coconut Oil

• It is made by just mechanically pressing fresh, mature coconuts without refining or adding chemicals. It has a strong aroma and taste. It retains a higher amount of bioactive compounds such as Vit E, sterols and polyphenols which are destroyed during processing of refined coconut oil.
• Anti-oxidants present in virgin coconut oil reduce the negative effect of free radicals that cause inflammation and diseases like arthritis, diabetes, heart problems, Alzheimer’s disease & dementia. Free radicals are unstable molecules that can damage the cells in the body. These are produced in the body and also by exposure to environmental sources such as air pollution, cigarette smoke, alcohol, pesticides etc.

Refined Coconut Oil

• It is made from dried coconut meat and uses high heat and chemicals during processing. The fatty acid profile of refined coconut oil is similar to virgin coconut oil. However, anti-oxidants are removed during its processing. This oil loses its coconut flavor or aroma. Refined oil is cheaper than virgin coconut oil. At room temperature, both are in solid form and white in color. Once melted, they look like any other cooking oil.

Hydrogenated coconut oil

•  In order to further extend the shelf life of coconut oil and help maintain its solid texture even in warm temperatures the small amounts of unsaturated fats in coconut oil are hydrogenated to get Hydrogenated coconut oil. This process creates trans fats, which have an adverse effect on heart and should not be consumed.

Fractionated Coconut Oil – MCT oil

• It is possible to extract specific fatty acids for health benefit. In MCT oil long chain fatty acids are removed from virgin coconut oil so that only concentrated source of medium chain fatty acids remain. It may contain either C-8 Caprylic acid,  C-10  Capric acid or C-8  Caprylic acid  , C-10  Capric acid & C-12  Lauric acid. Unlike coconut oil it is liquid at room temperature and cannot be used for cooking as its smoking point is very low. It is tasteless, odourless and easily dissolves in water.

Storage

Coconut oil has a longer shelf life as it has higher saturated fat content.
It should be stored in a cool, dark place in a sealed container. Virgin coconut oil can last for three years while refined coconut oil has a shelf life of one and a half years.

Cooking with Coconut oil

• Virgin coconut oil has a smoking point of 350 F. Unlike virgin olive oil, virgin coconut oil can be heated and the dishes can be quickly sauteed at low temperature. It can also be used for baking cookies & cakes and  as shortening in mathis & namkeens. When substituting coconut oil for butter, 25% less coconut oil is needed than the butter mentioned in the recipe as it has a higher percentage of fat solids.
• Refined coconut oil has a higher smoking point of 400 F and can be used even for deep frying.
• MCT oil should not be heated. It can be added as such to tea, coffee, juice, smoothies, soups & salad dressings.

Information on Various forms of Coconut Oil at a glance

Coconut oil is available in different forms in the market. You need to understand the benefit of each form of coconut oil and use it according to the specific purpose for maximum benefit. To facilitate the right purchase, for the desired benefit and its usage, you need to read and understand the labels.

Quantity of Coconut Oil & MCT to be consumed

Too much of any kind of fat is not good for health as it is a concentrated source of energy. To maintain healthy body weight & healthy heart you need to limit the amount of fats and oils you eat. Despite its various health benefits, do not use coconut oil as the only source of fat in the diet. Eating coconut oil beyond the recommended value can increase bad cholesterol levels and contribute to an increased risk of heart disease, diabetes and other health problems. The diet should have saturated fats, MUFA and PUFA in the right proportion for optimal health. Coconut oil should be within the recommended limits for saturated fats. While using coconut oil, choose extra virgin coconut oil.

For an adult consuming 1600 Kcal / day

Energy – 1600 Kcal
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The consumption of saturated fat can be split as follows:
Virgin Coconut oil – 1/2 tsp
Other source of saturated fat i.e Butter / Ghee – 1tsp
MCT oil – 1 tsp (you can have this additionally ,as it increases the metabolic rate of the body and you will be able to burn these additional calories).

Good bacteria in the body help to:

• Ferment plant fibre that cannot be digested by human body
• Provide energy from undigested food
• Produce certain vitamins like Vit K and B vitamins like B2, B9 and B12
• Prevent the growth of bad bacteria
• Regulate the appetite, energy metabolism and fat storage

Conditions such as stress, excessive alcohol use, diets  high in processed foods, sugar,  fat and artificial sweeteners  but low in fibre can cause an imbalance of good and bad bacteria in the body.

If bad bacteria outnumber the good bacteria  they would ferment food in incorrect way and toxins might be produced. This may lead to health problems such as abdominal pain, stool irregularity (functional bowel disorders), inflammatory bowel disease, allergies, obesity, diabetes. & related problems.

Through this presentation, let us understand the role of Prebiotics and Probiotics in managing and even preventing various diseases.

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Our body is inhabited by millions of tiny living organisms like bacteria. The key to a healthy body is maintaining  a balance among the different species of these bacteria. Each individual has his or her own unique set of bacteria. We acquire these bacteria during birth and the first year of life and they live with us throughout our lives. Some changes in the type of bacteria may occur during growth, depending on the type of food we eat, the environment in which we live or the medicines that we take such as antibiotics.

In this presentation we will learn how to maintain this balance by using Prebiotics & Probiotics.

Probiotics are live, good bacteria that can be eaten using fermented foods or supplements

Prebiotics are a type of plant fibre that human body cannot digest, but serve as food for good bacteria.

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• Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed.
• Depression is a mood disorder characterized by feelings of sadness, hopelessness, helplessness and worthlessness.
• It lowers motivation and energy levels. Depression permeates through the body and mind. When depressed, one may often experience feelings of low esteem, guilt and self-criticism driving an individual to take irrational decisions.
• Depression is more serious than the normal ups and downs of life that makes one anxious, but in such situations, one generally recovers from it.

Who is prone to depression?

Depression affects people of all ages, geographic locations, demographics and social positions.

In general‚ about 1 out of every 6 adults will have depression at some time in their life. Depression can happen at any age and in any type of person.

Anxiety disorders often go hand in hand with depression. People who have anxiety disorders struggle with intense and uncontrollable feelings of panic, worry, anxiety and fear.

These feelings can interfere with daily activities and may last for a long time.

Gender bias occurs in the treatment of psychological disorders. Doctors are more likely to diagnose depression in women compared with men, even when they have similar scores on standardized measures of depression or present with identical symptoms.

The higher risk may be in part due to hormonal changes during a woman’s life. Men are less likely than women to get help for depression.

Some people have two or more episodes of depression at various times in their life.

Elderly people are also prone to depression. They may become physically ill and less active than they once were.

They may lose their loved ones or may have to live alone. These changes can increase the risk of depression

Symptoms of depression

Following is a list of common symptoms of depression. It is unusual to have them all, but if you have depression, several of these symptoms develop:

• Feeling sad or anxious often or all the time, Low mood for most of the day, nearly every day.
• Abnormal sadness, often with episodes of crying.
• Not wanting to do activities that used to be fun.
• Feeling irritable‚ easily frustrated‚ agitated or restless.
• Waking up too early, having trouble falling asleep or sleeping too much.
• Eating more or less than usual or having no appetite.
• Poor motivation. Even simple tasks seem difficult.
• Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment.
• Poor appetite and weight loss. Sometimes the reverse happens with comfort – eating and weight gain.
• Having trouble concentrating, remembering details, or making decisions.
• Feeling tired‚ even after sleeping well.
• Feeling guilty, worthless, or helpless.
• Thinking about suicide or hurting yourself.
• Lack of affection and decrease in sexual drive.
• Physical symptoms such as headaches, palpitations, chest pains, and general aches. Symptoms often seem worse on waking up.

The severity of the symptoms can vary from mild to severe. As a rule, more the symptoms more is the severity of depression.

Diagnosis of depression

Depression is typically diagnosed simply by a clinical interview asking about the core depressive symptoms. People have a tendency to miss their depression. Being honest to oneself and accepting the condition is the key to one’s therapy.

Acceptance of the condition, makes it easier to handle along with the Medical team rather than ignoring it or being afraid of it..

Causes of depression

• Some people are more prone to it and may develop it for no apparent reason. Anyone can become depressed.
• An episode of depression may also be triggered by a life event such as relationship problem, bereavement, redundancy, illness, etc. In many people it is a mixture of the two. For example, the combination of a mild low mood with some life problem, such as work stress, may lead to depression.
• Women tend to develop depression more after childbirth (postnatal depression) and during / after menopause.
• Heritability has also been shown to be especially influential in severe forms of depression.

Do’s and Don’t’s about depression

• Don’t bottle things up and don’t hesitate to seek help. Try and tell people who are close to you how you feel. It is not weak to cry or admit that you are struggling.
• Don’t despair, most people with depression recover.
• Do try and distract yourself by doing other things. Try doing things that do not need much concentration but can be distracting such as watching TV.
• Radio or TV is beneficial late at night if sleeping is a problem.
• Do eat regularly, even if you do not feel like eating.
• Don’t drink too much alcohol. Drinking alcohol is tempting to some people with depression as the immediate effect may seem to relieve the symptoms. However, drinking heavily is likely to make your situation worse in the long run.
• Don’t make any major decisions while you are depressed. It may be tempting to give up a job or move away, to solve the problem. If at all possible, you should try and delay any major decisions about relationships, jobs or money until you are well again.
• Sometimes a break off work is needed. However, too long off work might not be good because dwelling on problems and brooding at home may make things worse.
• Getting back into a meticulous routine of normal life may help the healing process when things are not improving. Each person is different in his/ her personality and the ability to get back to work will vary.
• Sometimes a specific psychological problem can cause depression, but some people are reluctant to mention it.
• Tell and share with your doctor if you feel something like this is the root cause of your depression.

Obesity and depression are correlated

• There is a reciprocal link between depression and obesity. Obesity was found to increase the risk of depression and in addition, depression was found to be predictive of developing Obesity.
• Obesity is largely responsible for the presence of anxiety, mood disorders, depression and other mental disease.
• People who are suffering from depression sometimes suffer from hormonal disorder which can be easily treated. The treatment of depression and obesity can be integrated.