Antioxidants generation as a normal phenomenon in the body

A free radical is like a naughty atom or molecule because it has an electron that doesn’t have a buddy to hang out with. It tries to find a buddy by stealing an electron from another atom or molecule nearby. This stealing process can cause damage to the other molecule which then, also becomes a free radical, and the cycle repeats. This cycle of stealing electrons can be very troublesome for the body.Though these troublemakers,in low and moderate amounts,serve some important functions in the body like the immune system uses the cell damaging property of free radicals to destroy harmful bacteria and viruses. Free radicals also act like little messengers inside the cells, telling them when to grow and when to die. They help pass along important messages between cells, like telling the blood vessels when to relax or brain cells to send signals.Exposure to chemicals and toxins in the environment can cause abnormally high levels of free radicals which affects the cell functioning by messing up with proteins, fats and DNA in cells causing aging and various diseases.

Antioxidants are like superheroes that catch the naughty free radicals and stop them from causing damage. Our bodies make some of these superheroes on their own and some we get from food. When antioxidants meet free radicals, they give them a hug, basically, by sharing their own energy. This stops them from causing more trouble, thus breaking the chain reaction. Then, the free radicals can’t hurt us anymore. Thus, antioxidants keep our cells healthy and protect against various diseases and aging process.

How to Prevent the Overgeneration of Free Radicals in the Body

When free radicals outweigh the antioxidant supply, the body gets into the condition of oxidative stress. So, using antioxidants from foods can be of help in protecting our bodies. For this a knowledge of their presence and amounts in different foods is essential.

A useful guide has been given below for suitable diet planning.

Antioxidant Content of some foods

Nuts & seeds

All these nuts should be eaten with skin (pellicle) for maximum benefit.

Ways to add nuts and seeds to the diet

• Sprinkle chopped nuts or seeds on top of your oatmeal /yogurt /cereal / salad
• Snack on a combination of your favourite nuts and seeds and add some dried fruit for sweetness.
• Roast nuts and seeds with a pinch of salt or your favourite spices for a quick, crunchy snack.
• Incorporate peanuts into stir-fries and curries for a crunchy texture.
• Add chopped nuts to your baked goods, such as muffins, bread, or cookies.

Fruits

Other fruits rich in antioxidants whose exact values have not been analysed include mango, cherry,lemon, musk melon, water melon, kiwi,guava, jamun, apricot, plums.

Berries – Black currant, blackberries, blueberries, goji berries and cranberries. Processing of berries to jam reduces its antioxidant content.

Dried Fruits

Ways to add dried fruits to the diet

• Make a powder of dried amla. You can have one tsp of this with water after meal. This would help in digestion and improve iron absorption besides the antioxidant benefit.
• Add dried mango powder to green chutney.
• Add a handful of dried fruits to your oatmeal or porridge or salad
• Blend dried fruits into your morning smoothie for added sweetness and nutrients.
• Snack on a combination of your favourite nuts and seeds and add some dried fruit for sweetness.
• Make energy balls by blending dried fruits like dates with nuts, seeds, and a bit of honey or coconut oil.
• Add dried fruits to cookies, muffins, bread, or cakes.

Herbs &Spices

Dark chocolate – dark chocolate with 70-99 % cocoa has 10.9 mmol / 100 gm. Theantioxidant content of chocolate decreases with reduction in cocoa content.

Cereals

Beverages

Vegetables – Black and green olives, broccoli, kale, cabbage, cauliflower, red and green chili, carrot, mustard greens, spinach, coriander leaves, amaranth (chulai), colocasia leaves, drumstick leaves, avocado, sweet potato, bell peppers, pumpkin, karela, red cabbage, red beets, onion, tomato, garlic. Steamed carrots have higher antioxidants than raw carrots.

Steaming is the best method to retain the antioxidants in all vegetables as compared to boiling, frying, and microwaving. Slow cooking of vegetables like spinach, corn and tomato helps to break down the cell wall and release powerful antioxidants.

Sauces – Tomato based sauces, basil pesto, mustard paste, sun dried tomatoes and tomato puree.Tomato peel has the highest antioxidant content and should not be discarded while cooking.

Indian medicinal plants/ Ayurvedic herbs– Triphala, Arjuna, Aloe vera, shatavari, neem, brahmi, curry leaves, kala jeera, tulsi, ratanjyot, ashwagandha.Triphala, additionally acts as detoxifier, immune modulator and prevents cancer. 1 gm triphla can be taken with honey thrice a day.

Case Study

Dr X having cancer of the gums was prescribed immunomodulators. Immunomodulators are generally given during cancer treatment to help regulate and enhance the body’s immune response against cancer cells.  Due to certain adverse side effects of the immunomodulators, the doctor advised to stop these and include antioxidant rich foods in the diet.

Antioxidant rich foods advised were easy to incorporate in the daily diet and made remarkable improvement in the patient. Antioxidant rich food acted more than a medicine.

A person requiring 1400 Kcal should include the following quantities from each food group.

Cereals & Millets (Rice, wheat, millets & other cereals) – 130 gm

Pulses (Lentil, green gram, chickpea, rajma, cowpea etc) – 60 gm

GLV – 100 gm

Other veg – 200 gm

Roots and tubers (Potato, arbi, sweet potato, yam)– 100 gm

Fruits – 200 gm

Seeds & nuts – 30 gm

Milk & curd – 300 ml

Fats & oil – 20 gm

To combat the effect of free radicals, choose a variety of foods rich in antioxidants in the diet on different days to get maximal benefit.

Are Antioxidant Supplements Beneficial

Large-scale observational studies, which track people’s eating habits and supplement use alongside their disease patterns, have found benefits from antioxidant-rich diets, especially the ones having a variety of colourful vegetables and fruits. However, randomized controlled trials of antioxidant supplements have not supported many of these benefits.This is because foods rich in antioxidants usually contain a combination of vitamins, minerals, fibre, and phytochemicals which work together to provide health benefits beyond what individual supplements can offer. The antioxidants in food are also more readily absorbed by the body compared to those in supplements.  In fact, excessive intake of these supplements can be harmful. It is better to obtain antioxidants from a well-balanced diet.

By harnessing the power of antioxidants, we can navigate the challenges posed by the environment,protect our cells from damage, reduce the risk of chronic diseases, support our immune system, and enjoy the benefits of healthy aging. So next time you sit down for a meal, remember to fill your plate with colourful, nutrient& antioxidant dense foods that nourish both your body and soul.

Chronic kidney disease (CKD) entails a gradual decline in kidney function. The kidneys play a crucial role in filtering wastes and excess fluids from the blood, which are subsequently eliminated through urine. As chronic kidney disease advances, there’s a risk of dangerous accumulations of fluid, electrolytes, and waste products within the body. During the initial phases of chronic kidney disease, symptoms may be minimal or absent, potentially leading individuals to be unaware of the condition until it has progressed significantly.

Having diabetes, high blood pressure, heart disease, obesity or a family history of kidney disease increases the risk for developing CKD. Controlling the medical condition and regular monitoring of blood and urine parameters specific for kidney function is essential for early detection of kidney disease.

Symptoms like fatigue, loss of appetite, frequent urination, blood in urine, water retention in ankles, feet or hand, itching indicate late stage of CKD.

Treatment strategy for chronic kidney disease involvesthe reduction in progression of kidney damage, by managing its underlying causes. If the progression of kidney damage persists, it can advance to end-stage kidney failure, where regular dialysis becomes crucial.

Dietary Guidelines for Individuals on Dialysis

Diet plays a critical role in the management of individuals undergoing dialysis by helping to maintain fluid balance, electrolyte levels, and nutritional status. While dialysis removes waste products from the blood, dietary modifications are necessary to minimize their production and prevent complications. Managing protein, fluid, sodium, potassium, and phosphorus intake is essential to prevent fluid overload, electrolyte imbalances, and malnutrition. Adhering to a healthy diet can improve overall health and quality of life for individuals on dialysis. It can reduce the risk of complications, improve energy levels, and enhance well-being.

General guidelines

Energy

• Dialysis patients need high calorie diet to ensure proper utilization of protein.Recommended energy intake is 35 kcal/kg/body weight if the patient is <60 years of age and 30 kcal/kg body weight if the patient is more than 60 year to meet body requirements and minimize tissue protein breakdown.
• It is recommended that 50%– 60% of total calories should come from carbohydrate, 30% of total calories should come from fat (saturated fats <7%), and the balance 20% of total calories should come from protein.

Protein

• Prior to initiation of dialysis, a low-protein diet (0.5-0.8gms/kg body weight)is advised to limit the amount of waste products in the blood.
• But this requirement increases during dialysis due to losses during the process.
• Failing to consume sufficient protein would result in breakdown of muscles tissue to get the necessary protein.
• Recommended intake 1.2 g/kg/body weight /day.Opt for high-quality protein such as egg white, fish, sea food&chicken. Although milk and milk productsprovide high quality protein but are also rich in phosphorus, so, limit its intake.
• To improve the protein quality, of plant protein, theratio of cereal to pulse in a cereal pulse preparation should be 4:1.
• Egg whites provide high biological value protein with low phosphorus and thus is a good addition for those who eat it.
• The bioavailability of phosphorus from plant-derived food is relatively low, usually <50%, and that from animal protein is 80%, therefore plant protein should be preferred.

In case, adequate protein intake is not met with the diet, a high protein, low electrolyte renal supplement may be given.

Fat

• Cardiovascular disease (CVD) is a major problem for patient undergoing dialysis.
• The National Institute of Nutrition (NIN 2010) recommends combination of either Rice bran oil/groundnut oil + mustard oil or

Rice bran oil/groundnut oil + soyabean oilor

Rice bran oil/groundnut oil + sunflower / safflower oil for cooking.

Control Sodium Intake

• Sodium and salt are closely related but not interchangeable terms.
• Sodium is an essential mineral and an electrolyte that plays a crucial role in various body functions.
• Salt, on the other hand, is a compound composed mainly of sodium chloride (NaCl). Sodium is a component of salt. In table salt (sodium chloride), approximately 40% of its weight comes from sodium.

1 teaspoon salt = 2,300 mg sodium

3/4 teaspoon salt = 1,725 mg sodium

1/2 teaspoon salt = 1,150 mg sodium

1/4 teaspoon salt = 575 mg sodium

• Excess sodium can lead to fluid retention, swelling, higher blood pressure, and strain on the heart. So restrict sodium intake to <2000 mg/day.
• Patients with limited residual renal function and uncontrolled hypertension should restrict its use to 1500 mg/day.
• Reducing sodium in your diet helps you control high blood pressure. It also keeps you from being thirsty, and prevents your body from holding onto extra fluid.
• Sodium is found in large amounts in table salt and in foods that have added table salt.
• Use minimal salt in cooking and avoid adding salt at the table.
• Avoid foods high in sodium: seasonings like soy sauceand garlic or onion salt; most canned, packaged and processed foods; processed meats like ham, bacon, sausage, and cold cuts; salted snack foods, like chips, salted biscuits, namkeensandcrackers;pickles, papads and chutneys.
• Sodium is also found in foods containing

Ajinomoto(Monosodium glutamate – MSG)

Baking soda – Sodium bicarbonate

Preservatives -Sodium nitrate or sodium benzoate

• Do not use salt substitutes because they contain potassium which also needs to be restricted.
• While shopping
• Check all labelsto see how much salt or sodium, the foods contain (the label may mention salt or sodium or both).
• In packaged foods look for those with less than 100 milligrams (mg) of salt per serving.
• Look for these words on food labels: low-sodium, no salt added

sodium-free, sodium-reduced, unsalted.

• If salt is listed in the first five ingredients, the item is probably too high in sodium to use.
• To cut down on sodium opt for fresh fruits, vegetables, and fresh / dried herbs and spices to enhance flavour without relying on salt.
• Spices and herbs that can be used as an alternative to salt are bay leaves, coriander leaves, vinegar, ginger, garlic, onion, red chilli, dry mustard, nutmeg, rosemary, sage, thyme etc.

Watch Potassium intake

• Potassium levels can rise between dialysis sessions, so limit your intake of high-potassium foods. Potassium intake should be2000-2750 mg/d.
• Limit high-potassium foods

Fruits – Banana, avocado, orange, mango, melon, water melon

Tomato & its products – tomato, tomato juice, tomato ketchup

Green leafy vegetables – spinach, mustard leaves, bathua, chulai

Root vegetables – potato, radish, turnip, beetroot

Other vegetables – lotus stem pumpkin, mushroom, french beans, broad beans, amla, singhara, karela, jack fruit, drumstick

Chocolate

Legumes

Nuts – almond, cashew, coconut, groundnut, pistachio, walnut

Dried fruits and seeds.

• Avoid fruit / vegetable juice, coconut water and vegetable soups.
• Discard the juice/syrup from tinned fruits, canned vegetables and meat before consuming.
• Salt substitutes are made of potassium chloride and should not be used.
• Brown rice, whole-grain bread, and other foods made with whole-wheat flour and bran have higher potassium and should be restricted.
• Choose fruits like peaches, grapes, pears, apples, strawberries, cherries, pineapple, plum, guava and papaya.
• Choose vegetables like broccoli, cabbage, carrots, cauliflower, capsicum, corn, lauki, parwal,tori, tinda, zucchini and cucumber.
• All vegetables should be peeled before cooking. Vegetables should be boiled rather than steamed, pressure cooked, microwaved or stir-fried to reduce their potassium. Use a large volume of water to boil them and discard the water. Ensure all vegetables are cut into small pieces before boiling. When making a stir fry, try to make sure that all vegetables are par-boiled.
• White rice, pasta, bread, plain noodles, couscous and other products made with white or corn flour are low in potassium.
• Protein foods such as meat, fish, eggs, and milk are also high in potassium but are essential for good health. Eat them as part of a main meal but avoid eating extra as snacks. Almond milk, buttermilk, soy milk, cottage cheese, cream, cream cheese, tofu can be included.
• Leaching potassium from foods:

Soaking foods in hot water for 5-10 minutes reduce potassium.

Reduction in potassium by leaching green leafy vegetables is 40-49%, other vegetables 30-39 % and root vegetables 10-20 %.

• Serum levels of potassium should be monitored regularly during dialysis. If serum potassium levels are in normal range then intake of fruits and vegetables can be increased to provide adequate fibre.

Limit Phosphorus

• Restrict dietary phosphorus to 800–1000 mg/day to address high phosphate levels.
• If phosphate levels remain high for long, they leach calcium out of bones resulting in osteoporosis.
• High level of phosphorus may also cause calcium phosphorus crystals to build up in your joints, muscles, skin, blood vessels, and heart resulting in aching joints and muscles and hardening of blood vessels increasing the risk of heart disease.
• Phosphorus from plant foods is less absorbed than phosphorus from animal foods.
• Use boiling as the preferred initial cooking method. Discard the boiling water. Boiled food may be stir fried or oven roasted with little oil and spices.

• Restrict foods rich in phosphorus:

-Dairy products such as milk, processed cheese, yogurt, ice cream, and pudding

-Dry fruits, nuts, peanut butter& seeds

-Processed foods & meat with phosphorus-containing food additives

-Cereals containing bran&nuts

-Organ meat, Shellfish

– Cold drinks, drinking chocolate, malted drinks, beer and wine

• Since dairy products are naturally high in both calcium and phosphorus, substitutes such as Almond Milk, Soy Milk and non-dairy creamer are recommended.
• Some dairy foods which are lower in phosphorous, include: cottage cheese, feta cheese, cream cheese, parmesan and blue cheese.

Fluid restriction and controlling thirst

• Fluid is any food or beverage that is liquid at room temperature.eg, water, tea, coffee, milk, ice, sodas, juices, frozen desserts such as ice cream, sherbet, gravy and soups.
• Fluid management is the most important and complex intervention in dialysis patient.
• Limiting fluid intake between dialysis treatments is very important because most people on dialysis urinate very little. Without urination, fluid will build up in the body and cause too much fluid in the heart and lungs.
• Usually 400 to 500ml (basal losses) plus the urine output in 24hours is recommended. This would roughly come to around 750–1500 mL/day.
• Tips to restrict fluid intake

-Use a measuring jug / bottle to manage intake

-Use a smaller cup

-Sip instead of gulping down fluid

-Drink only when thirsty, rather than out of habit

-Suck sugar free mints / chewing gum

• Tips to keep from becoming thirsty include:
• Rinsing mouth whenever thirsty.
• Freezing some juice in an ice cube tray and eating .it like a fruit-flavored ice pop (you must count these ice cubes in your daily amount of fluids)
• Staying cool on hot days.

Vitamin and Mineral Supplements:

• A daily supplement of water-soluble vitamins and minerals are usually given as these are lost in the dialysate and thrown by leaching methods of cooking in pulses and vegetables. 

Managing constipation

Constipation is a common problem for people on dialysis in part due to fluid restrictions and a low potassium diet which limits the types and amount of fibre in the diets.A stool softener / laxative may be prescribed for the same.

Sample Menu Plan

1500 Kcal Vegetarian Meal Plan

Early Morning – 2 Threptin biscuit + ½ cup Tea (1 tsp sugar)

Breakfast – Suji / oats Upma / Poha withvegetables – 1 big K   + 200 ml almond/soy milk / 2 Idli + ½ K sambhar + green chutney + 200 ml almond/soy milk / 2 toast with green chutney + 40 gm paneer/ tofu + ½ cup tea / 2 stuffed roti (cabbage / methi/ gobhi/ matar) with green chutney+ 200 ml almond /soy milk / 2 small dosa + green chutney +1/2 K sambhar + 200 mlalmond/ soy milk / 2 Tbsp cornflakes + 200 ml almond/soy milk / oats porridge with 200 ml almond/soy milk

(½ tsp oil for cooking + 1 tsp sugar)

Mid-morning –   Fruit – 1 medium Peach/ pear/ apple / Plum / Guava / Papaya (150 gm)/ Fresh Pineapple (100gm) / grapes – 15

Lunch – 2 Chapati / 1 K rice / 1 K veg Pulao + ½ K dhuli dal + 50 gm tofu / ½ K curd + 1 K vegetable preparation (Ghia/ tinda/ torai /parwal / bhindi / aloo methi / aloo gobhi / aloo matar (with leached potato) / broccoli/ cabbage

(1.5 tsp oil for cooking)

Evening – 2 Threptin biscuit + Puffed rice bhel / air popped unsalted popcorn / boiled corn/ boiled shakarkandi chaat (leached) – 1 small K

Dinner – – 2 Chapati / 1 K rice / 1 K veg Pulao + 40 gm paneer + ½ K dhuli dal + 1 K vegetable preparation (as lunch)

(1.5 tsp oil for cooking)

1500 Kcal Non-Vegetarian Meal Plan

Early Morning – 2 Threptin biscuit + ½ cup Tea (1 tsp sugar)

Breakfast – 2egg whites (boiled / scrambled) + Suji / oats Upma / Poha with vegetables – 1 big K   / 2 Idli + ½ K sambhar + green chutney / 2 toast / 2 stuffed roti with green chutney / 2 small dosa + green chutney +1/2 K sambhar   + Almond milk – 200 ml

(½ tsp oil for cooking + 1 tsp sugar)

Mid-morning –   Fruit – 1 medium Peach/ pear/ apple / Plum / Guava / Papaya (150 gm)/ Fresh Pineapple (100gm) / grapes – 15

Lunch – 2 Chapati / 1 K rice / 1 K veg Pulao + 60 gm fish / chicken prep + 1 ½ K vegetable preparation (Ghia/ tinda/ torai /parwal / bhindi / aloo methi / aloo gobhi / aloo matar (with leached potato) / broccoli/ cabbage

(1.5 tsp oil for cooking)

Evening – Puffed rice bhel / air popped unsalted popcorn / boiled corn/ boiled shakarkandi chaat (leached) – 1 big K + 1/ cup tea (1 tsp sugar)

Dinner – – 2 Chapati / 1 K rice / 1 K veg Pulao + 50 gm grilled tofu + / ½ K dhuli dal + 1 ½ K vegetable preparation (as lunch)

(1.5 tsp oil for cooking)

 Reference:

Nutrition and Hemodialysis. Indian J Nephrol. 2020 Jul; 30(Suppl 1): S55–S66

While millets are nutritious and have several health benefits, there are some limiting factors in their nutrition that need to be taken care of:

Protein Quality: There are 9 essential amino acids and all of them are needed to build proteins, hormones and other important compounds. While millets contain significant amounts of essential amino acids methionine and cysteine, they have limited amounts of essentials amino acid lysine, making the protein in millets less complete.

Antinutrients: Millets also contain certain antinutritional factors such as phytates, polyphenols, tannins and enzyme inhibitors. These compounds reduce protein availability and interfere with the absorption of minerals like iron, zinc, and calcium making them less available for absorption by the human body.

Improving the Protein Quality of millets

Achieving a balanced amino acid profile is crucial for ensuring that your diet provides all the essential amino acids necessary for optimal health. Here are some strategies to balance the amino acid profile of millets.

• Legumes and millets are highly complementary, and when combined, create a powerful nutri-basket with high levels of complete protein (all essential amino acids). Legumes, such as lentils, chickpeas, and beans, are rich in lysine, an amino acid that is relatively lower in millets. Millets are rich in amino acid methionine which legumes are deficient in. It is recommended to add legume to millets in the ratio of 1:3 (legumes: millets) to improve the protein quality of millets. Cooking millet and legumes together also increases the digestibility pf proteins.
• Include a Variety of Millets: Different millets have slightly different amino acid profiles. Incorporating a variety of millets in your diet can help ensure a more diverse range of amino acids. For example, proso millet is relatively higher in lysine compared to other millets, while foxtail millet is higher in methionine.
• Add Nuts and Seeds: Nuts and seeds, such as almonds, sunflower seeds, and chia seeds, can contribute to a more balanced amino acid profile. These foods are rich in various amino acids, including lysine. Sprinkling nuts and seeds on millet-based dishes or incorporating them into snacks can enhance the overall protein quality.
• Include Milk &Milk products: Milk & its products such as curd& paneer are good source of complete proteins. Adding these to millet-based meals can complement the amino acid profile.
• Fermentation –Fermentation involves the action of beneficial microorganisms. It can enhance the protein quality of millets by increasing the content and bioavailability of certain amino acids such as tryptophan, lysine and methionine.
• Germination: Germination involves allowing millet seeds to sprout. Sprouting millets can increase the availability of amino acid like lysine and B vitamins like thiamine & niacin.

While balancing amino acids is essential, most people who consume a varied and well-rounded diet naturally achieve this balance over the course of a day or week.

Reducing the Levels of Antinutrients

Reducing anti-nutrients in millets can enhance their nutritional profile and improve the bioavailability of minerals. Following methods can help to minimize anti-nutrients in millets:

• Soaking: Soaking millets in water for 12 to 18 hrs can help reduce anti-nutrients. This process is particularly effective for reducing phytates. Rinse and change the water during soaking to enhance the removal of these compounds.
• Fermentation: Fermenting millet-based products, such as batter for dosa or idli, activates endogenous enzymes which degrade antinutritional factors like trypsin inhibitor, phytic acid and tannins and enhance the overall nutritive value of millets
• Germination: Germination activates enzymes that break down anti-nutrients and increase the availability of minerals like calcium and iron. After germination, the millets can be dried and then used for cooking. Germination is particularly effective in reducing tannins &phytates.
• Cooking: Proper cooking methods, such as roasting, boiling or steaming, can also help reduce anti-nutrients. Cooking breaks down certain compounds, making them more digestible and less harmful.

It’s essential to note that millets are already nutritious and have several health benefits. The goal is to enhance their nutritional value further by combining them with other complementary foods or traditional household food processing and preparation methods.

Little Millet Pulao

Serving size – 2

Ingredients:

Little Millet – 1/2 Cup

Saffron Strands – 10 – 15

Warm Milk – 1/4 Cup

Water – 1/2 Cup

Each of Chopped (Almonds, Cashews) – 4 Tbsp

Ghee – 2 Tbsp

Roasted Onions – 2 Tbsp

Fennel Seeds – 1/2 Tbsp

Kashmiri Chilli Powder – 1/2 Tbsp

Grated Ginger – 1/2 Tbsp

Salt – 1/3 Tbsp

Raisins – 12

Cardamom Crushed – 1 Big

Cardamom – 2 Small

Cinnamon Stick – 1’’

Star Anise – 1

Instructions:

• Wash and soak Millet for 30 minutes. Drain.
• Soak saffron strands in warm milk for 30 minutes.
• In a small pressure Cooker, add ghee and temper all the spices.
• Add cashews and almonds and roast them golden.
• Now add drained millet, saffron milk, salt, chilli powder and water. Cook for 3 whistles.
• Let pressure settle down. Open, fluff up after 5 minutes and add roasted onions.
• Aromatic Pulav is ready.

Little Millet Curd Rice

Serving Size – 2

Ingredients: V Little millet – 1/2 cup , Water – 2 cups ,  Curd – 3/4 cup , Milk – 1/4 cup , Grated carrot – 3 Tbsp , Coriander leaves finely chopped ,  Salt to taste V Oil – 1 Tbsp , Mustard seeds – 1/2 Tbsp , Split urad dal – 1/2 Tbsp , Few curry leaves , Finely green chilli – 1 , Chopped and ginger – 1/4 inch piece

Instruction:

Boil water, add the millet and cook till the millet becomes soft.

Then take the millet in a mixing bowl and mash it and add curd, milk and mix it well.

Heat oil in a tadka pan and add the seasoning ‘to temper’ let it splutter.

Transfer the tempering to the rice along with grated carrot, coriander leaves and required salt. Mix well.

Serve chilled and garnish with carrots and coriander leaves

Bajra Halwa

Serving size – 6

 Ingredients

Pearl millet (bajra) flour – 1½ cups, Ghee – ½ cup, Sugar – 1 cup , Slivered almonds – 1 Tbsp ,Slivered pistachios – 1 Tbsp , Green cardamom powder – ½ Tbsp , Water – 4 Cups

Instruction:

• Heat ¼ cup ghee in still pan, add pearl millet flour, and saute for 8 – 10 minutes or till fragrant.
• Add 4 cups water and mix till well combined. Cover and cook for 4 – 5 minutes.
• Add sugar, slivered almonds and slivered pistachios and green cardamom powder and mix well.
• Add remaining ghee and mix well. Cook on medium heat for 2 minutes.
• Transfer in serving bowl. Sprinkle almond and pistachios on top and serve warm.

Bajra Methi Thepla

Serving size – 2

Ingredients:

Wheat flour – 30 g , Bajra flour – 30 g ,  Methi leaves – 30 g , Sesame seeds – 10 g , Ginger – 5 g , Green chillies – 5 g ,  Oil – 10 ml , Salt – 5 g , Water – 80 ml

Instruction:

• To make multigrain methi thepla, combine all the ingredients in a deep bowl and knead into a semi – soft dough using enough water.
• Divide the dough into 6-8 equal portions and roll out each portion into 150 mm. (6″) diameter circle using whole wheat flour for rolling.
• Heat a non – stick tawa (griddle) and cook each circle, using a little oil, till it turns golden brown in colour from both the sides.
• Serve the multigrain methi thepla hot.

Pearl Millet Thalipeeth

Ingredients: Pearl millet flour- 1 cup, rice flour2 tsp, onions – 1 finely chopped, green chillies – 1 to 2 (optional), garlic paste – 1/2 tsp (optional), salt to taste, coriander – (2-3) tsp finely chopped, oil – for cooking, warm water- to knead and ajwain – 1/2 tsp

Preparation Method:

• Mix all ingredients by adding warm water and knead into a dough
• Make small (golf ball size) rounds of the dough and on plastic sheet apply some oil and press it into a flat circle and create hole in the center.
• The thalipeeth shouldnt be too thin, as it may break.
• Shallow fry in a pan.
• Remove on paper napkin, serve hot with chutney, sauce or pickles.

Jowar Phirni

Serving size – 2

Ingredients: Jowar soaked – 20 g, Milk – 100 ml ,Brown Sugar – 50 g , Cardamom powder – 5 g , Assorted dry fruits – 10 g

Instruction:

• Soak jowar for 2 – 3 hrs.
• In a skillet, heat milk on low medium flame and add soaked jowar.
• Bring the mixture to a boil.
• Add sugar and cardamom, cook until the jowar is completely cooked.
• Garnish it with dry fruits and serve cold.

Jowar Upma

Serving size – 1

 Ingredients:  Jowar – 30 g ,Onion – 25 g . Capsicum – 40 g . Bottle gourd – 35 g ,Tomato – 50 g , Coriander leaves – 14 g ,  Leaves Curry leaves – 5 – 8 , Oil – 5 g , Boiled Peas – 25 g

Instruction:

• Soak jowar grain in water for at least 30 minutes.
• In a deep pot, add 3 cups of water to a boil. Add some salt and the soaked whole jowar to the boiling water.
• Cover and let it cook on medium heat till the grains are soft. Takes about 10 mins.
• Jowar grains will soak in most of the water and be a little wet and mushy. You can also cook whole jowar in the rice cooker.
• On another stove, heat oil in a wok/ kadhai. Once the oil is hot, add mustard seeds, dried red chili, and curry leaves. Sauté for a minute before adding green chili, ginger, and onion.
• Mix well and cook for a minute.
• Add the chopped bottle gourd and capsicum. Mix and cook for 5 minutes, until the vegetables start to soften.
• Add the boiled peas, tomatoes, turmeric and salt. Mix well and cook for a couple of minutes.
• Add the cooked jowar and lime juice.
• Mix well and cook for another minute.
• Garnish with fresh coriander and serve hot.

Sorghum Salad

 INGREDIENTS

1 cup sorghum, rinsed in a fine mesh colander.

3 cups water Sorghum

Lemony dressing

2 tablespoons olive oil

2 tablespoons lemon juice

¼ teaspoon red pepper flakes

¼ teaspoon fine grain sea salt

1 clove garlic, pressed or minced

Freshly ground black pepper, to taste

Other ing.

3 cups baby arugula

¼ cup crumbled feta

2 tablespoons grated Parmesan cheese

Optional: 1 cup boiled chickpeas

Roasted cherry tomatoes

1 pint cherry tomatoes

1 tablespoon olive oil

Sea salt

METHOD

1. First, cook the sorghum: Combine rinsed sorghum and three cups water in a small pot. Bring to a boil, then cover and reduce heat to medium-low. Cook until the sorghum is pleasantly tender but still has some chew to it, about 55 to 65 minutes. You can wait until the sorghum is halfway cooked before proceeding with the next steps.
2. To roast the cherry tomatoes: Preheat oven to 200°C (400°F). Line a small, rimmed baking sheet with parchment paper for easy cleanup. Toss the whole cherry tomatoes with one tablespoon olive oil and a sprinkle of salt. Roast until the tomatoes are soft, plump and starting to burst open, about 18 minutes.
3. To make the dressing: Whisk together the olive oil, lemon juice, red pepper flakes, salt and pepper until emulsified.
4. Once the sorghum is cooked: Drain off any excess water and pour the cooked sorghum into a serving bowl. Pour in all of the dressing, all of the cherry tomatoes and their juices, the arugula, feta, Parmesan and chickpeas (optional). Toss well and serve.

Cream of Sorghum Soup

Serving Size – 3

Ingredients:  Sorghum grain – 100 g , Bouquet garni – 1 no , Roughly cut vegetables – 100 g ( celery, carrot, onion and turnip) , Veg. stock – 1000 ml , Seasoning – to taste

Instruction:

• Clean and boil sorghum along with all the vegetables.
• Add a spring of bouquet garni.
• When all ingredients are well done remove bouquet garni.
• Blend it in a mixer and bring back in a pan to boil.
• Adjust the seasoning and add a dash of fresh cream.
• Serve it piping hot 

Sorghum Muffins

 Serving size – 6

 Ingredients : Sorghum (jowar) flour – 75 g , Whole wheat flour – 75 g , Extra light olive oil – 32 g , Raw sugar or light brown sugar – 80 g ,Very ripe bananas, mashed – 150 g , Flax seeds ground and soaked in 3 Tbsp water for 10 minutes – 1¼ Tbsp , Baking powder – ¼ Tbsp ,  Soda bicarb(baking soda) – ¼ Tbsp,  Vanilla extract – ½ Tbsp,  Walnuts, chopped – 35 g , Milk – 85 ml , Salt – ½ Tbsp

Instruction:

• Lightly grease 6 molds in a muffin tray and preheat the oven to 200°C.
• Sift together the flours, salt, baking powder and soda bicarb in a bowl.
• In a separate bowl, lightly whisk together the olive oil and sugar followed by the flax mixture, mashed bananas, vanilla essence and milk.
• Now using a spatula, gently fold in the dry, flour mixture into the wet mix until almost combined. Put in the chopped walnuts and in just a few strokes, fold them into the batter taking care not to over – mix.
• Rest the batter for 10 minutes and then fill the greased molds till three fourths full.
• Bake in the centre of the oven for 16 – 18 minutes till the muffins are tall and golden. A toothpick inserted into the centre of the muffin should come out clean with no traces of wet batter.
• Cool in the tray for 5 mins before transferring them onto a wire rack to cool fully.
• Store in an air – tight container at room temperature for a couple of days.

AMARANTH MANGO SMOOTHIE

Serving Size – 2

 Ingredients:  Amaranth – 1/2 Cup (Puffed) , Mango (washed, clean, peeled, cut pcs) – 1/2 cup , Milk (chilled) – 200 ml , A pinch Cinnamon powder , Ice cube (optional) – 1 – 2 cube

Instruction:

• First blend mango in a blender jar
• Then add remaining ingredients.
• Blend them and serve cold

Amaranth Chikki

Serving size – 6

Ingredients: Amarnath (Rajgira) – 1 Cup , Almonds – 1/2 Cup , Jaggery – 1/2 Cup , Some dry coconut slices for garnishing ,  Water – 1 Tbsp

Instruction:

• Heat up a pan or kadai with a heavy base, once it is nicely warmed up, start roasting the rajgira in small batches of 1 Tbsp at a time. Keep stirring, until they puff/pop up well. This will take few seconds (make sure the pan is moderately hot but not at a very high temperature or very low)
• Sieve roasted rajgira through a large sifter and keep the puffed rajgira in a large bowl.
• Add Dry Roast Almonds in a pan till they turn slightly dark brown. Once cool, chop them in small pieces.
• To make jaggery syrup in the same pan pour 2 Tbsp of water and add jaggery and melt it on low to medium heat.. keep stirring occasionally.
• Add the melted jaggery and Almonds to the puffed rajgira and mix everything very well.
• Take out the mixture on a greased tray or plate, let it Cool slightly, Flatten with the back of a spoon or bowl, garnish with thin slices of dried coconut
• Cut into Pieces with a sharp knife and then it’s ready to serve

Kodo kheer

Serving size – 4

Ingredients : Kodo millet – ¼ cup., Milk – 4 cups,  Ghee – 2 Tbsp , Charoli – 1½ Tbsp,  Finely chopped dry fruits – 1 – 2 Tbsp, Sugar – ¼ cup , A large pinch of nutmeg powder , green cardamom powder – ¼ Tbsp

Instruction:

• Bring milk to a boil in a deep non – stick pan. Continue to cook for 3 – 4 minutes. Heat 1 Tbsp ghee in a non – stick shallow pan. Add charoli, pistachios, almonds, and cashew nuts and saute for 1 – 2 minutes. Transfer on a plate.
• Heat remaining ghee in the same pan, add the kodo millet and saute for 2 – 3 minutes. Transfer this into the boiling milk and mix well. Cook for 10 – 12 minutes while stirring in between.
• Add sugar, mix and cook till the sugar melts. Add nutmeg powder, green cardamom powder, and roasted nuts and mix till well combined. Cook for 1 – 2 minutes.
• Transfer the kheer in a serving bowl, garnish with blanched pistachios, and saffron strands.

Kodo Millet Appam

Serving Size – 6

Ingredients: V Kodo Millet (Varagu) – 3 Cups , Grated Coconut – 1 Cup , Poha (rice flakes) – 3/4 Cup Tender Coconut Water – 1 Cup , Sugar – 1 Tbsp , Salt as per taste

Instruction:

• Wash and soak the kodo millet (varagu) for 2 hours.
• Soak poha separately for 2 hours.
• Drain and grind poha and kodo millet to a smooth batter adding grated coconut and tender coconut water.
• Add sugar, salt and ferment for 8 hours. Let the batter be a little thin.
• Preheat an aappa kadai lightly.
• With a ladle, add 1 measure of the batter, swirl the kadai 2 – 3 times so that it spreads evenly, thin at edges and remaining batter will settle to the centre of the
• Cook on medium flame.

Samak Chawal Dhokla

Serving Size – 2

Ingredients:  Samak charwal – 60g , Curd – 50g , Pound ginger and green chill into paste. , Oil – 1 Tbsp, Salt – to taste, Red chilli powder – 1/4th Tbsp,  Green chill – non spicy – 1 small , Ginger – 1 inch place 

Instruction:

• Take a dhokla steamer pan. Apply oil and keep it ready.
• Add water to the dhokla steamer and keep it ready.
• Add paste of green chilli and ginger to soaked batter of samak chawal and curd.
• Add salt and mix it properly.
• Pour batter in an oil coated dhokla pan. Sprinkle red – chim powder, sesame seeds on top and allow it to steam for 15 minutes checking in – between.
• Once steamed properly, transfer it into a serving dish.
• Heat the oil in pan add curry leaves, cumin seeds and sprinkle the seasoning on dhokla, served with mint coriander chutney

Barnyard Millet Burfi

Serving size – 4

 Ingredients: Barnyard Millet – 100 g , Milk – 250 ml ,Sugar – 50 g , Ghee – 4 Tbsp , Dry Fruits – handful

Instruction:

• Wash and grind the Barnyard Millet
• Heat ghee in a pan and mix it with barnyard millet
• Cook flour on low flame with continuous stirring for 10 minutes
• Boil milk and sugar in another pan to make condensed milk
• Finally combine all the ingredients and continuously stir to prepare the final dish.
• Once the mixture thickens, remove it from the gas.
• Grease the pan and pour the mixture and let it rest and put in the refrigerator.
• Cut into pieces and serve

Kuttu Beetroot Tikki

Serving Size – 2

 Ingredients: Kuttu flour – 1 cup , Beetroot – 2 medium, boiled and mashed ,Oil/butter – 1 Tbsp , Peanuts – 1 Tbsp, chopped , Jeera – 1 Tbsp, roasted , Red chilli flakes / Green chillies – 1 , Black pepper – 1 Tbsp , Chopped Ginger – 1 inch,  Chaat masala – 1 Tbsp , Salt to taste

Instruction:

• Combine all the ingredients and make small balls.
• Now flatten them on your palm.
• In a well oiled non – stick pan cook on both sides and serve hot with any home made chutney.

Buckwheat Flour Cookies

Serving size – 10

Ingredients :

Buckwheat flour – 1 cup ,Almonds – 1/4 cup, powdered , Ghee – 50g , Sugar – 1/2 cup, powdered , Green Cardamom – 1 / 2 teaspoon powdered , Salt – as per taste

Instruction:

• Mix together desi ghee, powdered sugar, cardamom powder and salt.
• Add the kuttu ka atta and water as required to knead into a dough.
• Keep covered for 10 minutes and then make small balls out of the dough. Flatten and place them on the baking tray.
• Preheat the oven and bake at 150°C for 10 minutes or till they are firm. If you feel they have not baked enough, flip them over and bake them well on the other side too.

Millet Lassi

Serving size – 2

Ingredients :

Ragi flour (Finger millet flour) – ¼ cup , Yoghurt – ¼ cup , Water – 2½ cup , Pinch of Salt for taste

Instruction:

• Heat 1 cup of water in a vessel.
• In a bowl, whisk together ½ cup water and ¼ cup Ragi flour.
• When the water begins to boil, slowly add the flour mixture to the boiling water while mixing with a spoon.
• Cook the flour for 3 minutes, or until it thickens but is still runny. Add more water while cooking, if necessary to ragi java.
• In a glass/cup combine 1/4 cup Ragi java and 1/4 cup homemade yoghurt and water if required.
• Lightly churn and add salt.
• Serve cold. 

Ragi Uttapam

Ing

1 cup Ragi flour • 1/4th cup wheat flour • 1/4th cup rice flour (optional) • 3/4th cup water • Half tsp yeast/baking soda (optional for quick fermentation) • Salt as per taste • Finely Chopped coriander • 1-2 finely chopped green onions • 1-2 finely chopped chillies • Cumin seeds • Some grated coconut fresh/dry (optional) • Oil • Butter/ghee (optional)

Method

1. Take a mixing bowl 2. Add 1 cup ragi flour (it is considered as very healthy grain since it contains rich fibers which helps in weight loss and it helps to control the sugar level for diabetic patients, it also contains huge amount of vitamin D) 3. Add 1/4th cup wheat flour 4• Add 1/4th cup rice flour (optional it gives little crunch to the pancake) 5• Add approx 3/4th cup of water to it and mix it well 6• Rest the mixture for minimum 3 hours for blending (In option we can add half tsp of yeast/ baking soda in the mixture for fermentation) 7• Check the batter after 3 hours, the consistency of the batter should be lighter/thinner than before 8. Add salt as per taste 9. Add finely chopped coriander 10. Add finely chopped green onions 11. Add finely chopped chillies 12. Add cumin seeds, it gives a nice flavor to it 13. Add some grated coconut fresh/dry (optional) 14. Again mix it well INGREDIENTS: METHOD: Ragi Uttapam 15. Now heat up the non stick pan put some oil on it and then wipe the oil with a tissue 16. Put the batter on pan to make small sized pancakes 17. Pour some oil around it (use butter/ghee in option to taste it better) 18. Cover the lid and cook on medium flame 19. Good steam prevents the use of more oil/butter/ ghee 20. Now open the lid after 2-3 mins and you will see nice air bubbles on the pancake, flip the cake and again cover it up with the lid and leave it for 2-3 mins to cook the other side of it 21. You can put the vegetables on the top of the pancake instead of putting in the batter, as we put it on the normal uttapam and then your healthy ragi pancake will be ready 23. Serve it with curd/pudina chutney, it tastes very nice

Foxtail Millet Lemon Rice

Serving Size – 2

 Ingredients:  Foxtail Millet – 1 cup,Mustard seeds – 1 Tbsp ,White Urad Dal – 1 Tbsp , Raw Peanuts – 1 Tbsp , Carrot – 1/4 cup, chopped , Curry leaves – 1 sprig, roughly chopped , Ginger – 1 inch, grated , Green Chillies – 2, finely chopped , Turmeric powder – 1 Tbsp , Lemon Juice – 2 Tbsp , Salt to taste , Oil – 1 Tbsp  Coriander Leaves – few sprigs

Instruction:

• In a pressure cooker add foxtail millet and 1½ cup of water. Cook on medium flame for 3 whistles.
• Heat oil in a pan and add mustard seeds, urad dal and peanuts. Sauté until golden brown.
• Add the curry leaves, ginger, green chillies, turmeric powder and carrots and stir for a few seconds.
• Once the carrots are softened, add the cooked foxtail millet, sprinkle some salt and stir nicely until the millets soften.
• Steam the rice for 2 – 3 minutes and then squeeze in the lemon juice and give a quick stir
• Garnish it with coriander and your rice are ready to serve

Foxtail Millet Cutlet

Ingredients: Dehulled foxtail millet – 100 g, potatoes – 20 g, carrots – 20 g, beans – 20 g, salt – 2 g, pepper – 5 g, chat masala – 5 g, bread crumbs – 20 g, green chillies – 5 g, water – as required and oil – for shallow or deep frying

Preparation Method: • All the chopped vegetables and foxtail millet grain are cooked and kept aside. • In a pan add one tablespoon of oil, ginger garlic paste, sliced green chilies and fry them until light brown colour appears. • Add the cooked millet, chat masala, pepper and cooked vegetables and mix them well. • Make them into cutlet shapes, coat the cutlets with foxtail bread crumbs. • Shallow or deep fry in a pan them until light brown colour appears. • Serve with tomato sauce or chutney.

Finger Millet Laddu

Ingredient

Finger millet flour- 1 cup, sugar- 1/2 cup powdered, ghee – 3 tsp, milk – 1/4 cup, cardamom powder-1 tsp, coconut gratings and dry fruits – as required chopped finely Finger Millet Laddu Preparation

Method:

• Finger millet flour until roasted aroma appears.
• Roast dry fruits in ghee, heat milk and melt the jaggery.
• Add all roasted ingredients together and mix well.
• Shape into round lemon sized balls manually and serve.

For more information, please click on Magical Grains Millets Presentation

Meet the Millets  

Millets are small cereal grains that belong to the grass family They are nutrient-dense, small-seeded grains that are widely grown in India. They have similar energy value as other staple cereals, but provide added benefits of high fibre, vitamins, minerals and antioxidants. There are many different varieties of millets, each with a unique nutritional value.

Millets are classified into Major Millets and Minor Millets based on their grain size. Major millets include sorghum, pearl millet and finger millet. Barnyard, kodo, foxtail, little and proso are the minor millets. There is another class of millets—the pseudo millets—which includes buckwheat and amaranth.

Millets as superfood

The tiny “grain” is gluten-free and highly nutritious as it is packed with vitamins and minerals. With higher proportion of complex carbohydrates, resistant starch & fibre, it helps mitigate different lifestyle conditions It has good-quality fat, is rich in B vitamins especially niacin, pyridoxine and folic acid and offers good amount of calcium, iron, potassium, magnesium and zinc making them a preferable choice over the cereal grains. Millets also contain several antioxidants. They are also recommended for the well-being of infants, pregnant and lactating mothers, the elderly and convalescents in various suitable forms. By any nutritional parameter, millets are miles ahead of rice and wheat and be aptly termed as “superfood”.

Health Benefits of Millets

The important nutrients present in millets deliver following health benefits:

• These are a valuable source of micronutrients vital for good immunity and overall health.
• These are highly nutritious, non-glutinous and non-acid forming foods. Hence, they are soothing and easy to digest. They are the least allergenic and most digestible grains available.
• These are an excellent source of dietary fibre, which aid digestion, promote satiety and help in eliminating disorders like constipation, excess gas, bloating and cramping.
• A very high proportion of the millet grain comprises dietary fibre and non-starch polysaccharides which help in weight regulation.
• They have low glycaemic index which means they have a minimal impact on blood sugar levels, thus beneficial for
• Millets are naturally gluten-free, making them an excellent choice for individuals with celiac disease or gluten sensitivity.
• Being rich in antioxidants millets are beneficial against diseases like heart problems, high blood pressure, inflammatory diseases and cancer.
• The high fibre present in millets plays a major role in cholesterol lowering LDL (bad cholesterol) from the system and increasing  HDL (good cholesterol).
• Fermented millets promote the growth of Gram-negative bacteria that makes them an effective probiotic
• The rich magnesium content in it reduces menstrual cramps and has the potential to regulate menstrual cycle.
• Antioxidants present in it fight free radicals in the body and neutralize them thereby slowing down the ageing process.
• Millets can improve a person’s mood due to the high concentration of the amino acid tryptophan.
• Good for senior citizens as these are energy-dense, rich in protein, fibre, vitamins and minerals, are easily digestible and hypo allergenic.

Unique Health Benefits and Usage of Major millets

Sorghum – Jowar

• Sorghum is rich in a variety of nutrients, including B vitamins (thiamine, riboflavin, niacin, folic acid and beta carotene), which play an essential role in metabolism, nerve cell development and boosting health of hair and skin.
• It also contains the goodness of iron that is important for immunity, energy and overall vitality.
• It is traditionally malted, fermented or sprouted to prepare gruels for toddlers for overall physical and cognitive growth and development along with building a good gut health in children.

Usage

Sorghum is generally used to make rotis. It is easy to replace rice or quinoa with whole sorghum in most recipes. It can be ground into a meal and consumed as porridge.

 Pearl millet – Bajra

• Pearl millet has a high energy content compared to other millets.
• It is loaded with omega-3 fatty acids and other nutritional fatty acids good for our heart health and general well-being.
• It helps in bone growth development and repair as it is rich in calcium and phosphorous.
• Its B vitamins are particularly useful in preventing hair loss.
• Pearl millet contains high concentration of magnesium which helps reduce severity of respiratory problems for asthma patients and is also effective in reducing migraine attacks.
• The high fibre content in pearl millet is also known to reduce the risk of gall stone occurrence. The insoluble fibre content in pearl millet reduces the production of excessive bile in our system. Excessive amount of bile secretion in our intestine often leads to aggravate the condition of gall stones.
• Due to its hypo allergic property, it can be safely included in the diets of infants, lactating mothers, elderly and convalescents.

Usage

Bajra grain can be used to make khichri and porridge. Ground flour is used to make roti.

Finger millet – Ragi

• Ragi is an excellent source of calcium for growing children and aging people. Ragi consumption helps in development of bones in growing children and in maintenance of bone health in adults. Ragi keeps diseases such as osteoporosis at bay and could reduce risk of fracture.
• It is a very good source of iron and helps in condition of anaemia.
• It enhances production of milk in lactating mother.
• It maintains skin health, with a good supply of vitamin E.
• It is beneficial in conditions of anxiety, depression, insomnia (sleepless nights) and migraines.
• Green Ragi is good for conditions blood pressure, liver disorders, asthma and heart weakness.
• It is traditionally malted, fermented or sprouted to prepare gruels for toddlers for overall physical and cognitive growth and development.

Usage

Ragi could be enjoyed in different forms and preparations such as roti, cheela, dosa, porridge, upma, biscuits, halwa etc. Ragi malt, or porridge being highly nutritious and easy-to-digest is a common weaning food.

 Foxtail millet or Kakun

• It is loaded with minerals such as calcium, iron and copper, making it a nutritious option for pregnant women and malnourished children for strength and immunity.
• It cures phlegm, strengthens muscles and cures gastric disorders.
• It is an excellent source of vitamin B12 and aids in proper functioning of nervous system.

Usage

It is usually used in making porridge, idli, upma, payasam, biryani etc.

Little millet – Kutki

• Packed with polyphenols and antioxidants compared to the other millets it is a powerful anti-ageing food that also builds immunity.
• It also fights inflammation and is useful for asthma patients.
• It is rich in iron and helps to control anaemia.

Usage

It can be substituted with rice in pulao, payasam, khichadi, biryani etc.

Kodo millet – Kodon

• It is excellent for strengthening the nervous system.
• Regular consumption of this millet is very beneficial for postmenopausal women suffering from signs of cardiovascular disease, like high blood pressure and high cholesterol levels.
• It also helps in reducing the joints and knee pain and helps in regularizing the menstruation in women.

Usage

It can be cooked as a pulao, payasam or kheer and substituted for rice. It can be ground into flour and used to make dishes such as upma, idli, dosa, pongal, khichdi, snacks, porridge, biscuits and noodles.

 Barnyard millet-Sawan

• Sanwa is rich in calcium and phosphorous, which helps in bone building.
• Those looking to improve their blood lipid profile can also try this millet as the antioxidants in it are useful for this purpose.

Usage

It can be used to make porridge or pulao.

Proso millet -chena

• Rich in calcium, proso is essential for bone growth and maintenance.
• It fights ageing and is beneficial for the nervous system too.
• It is beneficial in preventing pellagra (a skin disease which causes the skin to become dry, scaly and rough) caused due to the niacin deficiency.
• Traditionally it is used as recuperative food, especially post pregnancy or illness.

Usage

It can be used to make upma, pulao/biriyani, porridge etc.

Amaranth or Rajgira or Ramdana

• This pseudo millet is rich in antioxidants that fight free radicals and inflammation. Hence it is a great anti-ageing grain.
• It contains the amino acid lysine that is either absent or scarce in other grains; lysine helps in the absorption of calcium, building muscles and producing energy.

Usage

It can be boiled, like rice, ground into a gluten-free flour for baking, popped like popcorn or made into a nutritious porridge.

Buckwheat or Kuttu

• This millet contains rutin, a bioflavonoid known to control hypertension.
• Possessing anti-inflammatory properties, buckwheat particularly protects against childhood asthma.

Usage

Buckwheat is generally ground into a fine powder to make bread, puris and cheelas.

How much millet to Eat per day?

According to the ICMR-National Institute of Nutrition the quantity of millet should be around 33% of the total cereal consumption during the day. For example, for a reference man with sedentary activity 275 g of cereals is recommended including millets. So, if you are taking millets then you can take about 1/3rd or 33% (90-100gm of millets per day) of the recommended quantity. Side effects of millets only occur if it is consumed excessively. A balanced diet can help in lowering these adverse millets’ side effects. Furthermore, if millet is soaked overnight, rinsed, and then cooked, the antinutrient content can be decreased significantly.

How to include millets in the diet?

Millets can be used in preparing many dishes. Cereals can be replaced with millets for any preparation like rice, roti, dosas, cheela, cookies, cakes, porridges, upma, biscuits, idli, pancakes, ladoo, pulao, payasam, breads etc. You can add millets to soups for added texture and nutrition. Millets contain significant amounts of essential amino acids methionine and cysteine while limited amounts of essentials amino acid lysine. There are 9 essential amino acids and all of them are needed to build proteins, hormones and other important compounds. It is recommended to add legumes (which are rich in lysine) to millets in the ratio of 1:3 (legumes: millets) to improve the protein quality of millets.

Millets are a nutritional powerhouse with numerous health benefits and also sustainable farming advantages. Their resilience to harsh environmental conditions and rich nutrient content makes them an excellent choice for both human health and the planet. By incorporating millets into your diet, you can enjoy a diverse and nutritious range of foods. So, consider making millets a regular part of your meals and experience their wholesome goodness for yourself.

Cause

GERD can be caused by many things such as:

• Eating large meals.
• Certain foods like fried foods, spicy foods, tomatoes and processed tomato-based products citrus fruits, peppermint, garlic, onions, chocolate, coffee, tea, and carbonated beverages.
• Exercising after a meal.
• Lying down, especially after meals.
• Smoking and drinking alcohol.
• Hiatal hernia, which is a bulging of the stomach into the chest, can cause reflux.
• Increased pressure on the abdomen by being overweight or pregnant or even by wearing tight clothes.
• Strain while coughing, bending, or lifting.
• Emotional stress may worsen GERD, especially for people with high levels of anxiety.

Symptoms

GERD is not the same in each person, but the most common symptoms are:

• Heartburn (burning feeling in the chest), that usually happens 30 to 60 minutes after eating; often worse when you are lying down. The discomfort can be intense and is usually mistaken for a heart problem.
• Feeling, like food is coming back up into your mouth, maybe with a bitter taste.
• Sore or hoarse throat.
• GERD can irritate the airways, leading to a persistent cough that may be mistaken for allergies or a respiratory infection.
• Feeling like there is a lump in your throat or as though food sticks in your throat when going down.
• Nausea
• Trouble swallowing
• Frequent burping

Treatment

Diet & lifestyle changes play a crucial role in managing GERD by reducing the frequency and severity of symptoms.

Nutritional advice

• Avoid trigger foods that may make your symptoms worse. Try keeping a food diary to keep track of which foods trigger your symptoms.
• Choose fruits with lower acidity levels, such as bananas, melons, apples, papaya and pears.
• Opt for lean sources of protein, such as skinless poultry, fish. Avoid high-fat meats and processed meats like sausages and bacon.
• Choose whole grains like oatmeal, brown rice, whole wheat bread, and whole grain pasta. Avoid or limit foods made with refined grains.
• Opt for low-fat or fat-free dairy products, such as skim milk, yogurt, and cheese.
• Limit portion sizes.
• Eat several small meals throughout the day.
• Eat Slowly and Mindfully: Chew your food thoroughly and savour each bite. Eating too quickly can lead to swallowing air, which can exacerbate GERD symptoms.
• Cooking Methods: Choose gentle cooking methods like baking, steaming, grilling, or broiling instead of frying.
• Ginger and Aloe Vera: Ginger and aloe vera are known for their soothing properties. Consider incorporating them into your diet, either through ginger tea or by adding aloe vera to smoothies or drinks.
• Chew Gum: Chewing sugar-free gum between meals can stimulate saliva production, which helps neutralize stomach acid.
• Stay Hydrated: Drink plenty of water throughout the day but avoid drinking large amounts just before or after meals, as this can increase stomach pressure.
• Dinner Timing: Have your largest meal earlier in the day and keep dinner portions smaller.
• Meal Spacing: Allow at least 2-3 hours between your last meal or snack and bedtime to give your stomach time to digest food.

Lifestyle changes

• Don’t bend over, lie down or exercise after a meal.
• Sleep on your LEFT side.
• Lose weight if you are overweight.
• Raise the head of your bed 6-8 inches with blocks or a wedge under your mattress.
• Avoid tight-fitting clothing.
• Stop smoking.
• Engage in regular, moderate-intensity exercise. Avoid vigorous exercise immediately after eating.
• Limit or reduce stress in your life. Try breathing exercise, yoga, or meditation techniques.
• Avoid non-steroid and anti-inflammatory drugs (ibuprofen, Aleve), aspirin and pain medications as these can make heartburn worse.

Medication –Antacids can give short-term relief of acid reflux.

Remember that individual triggers and sensitivities can vary, so it may take some experimentation to determine what works best for you. Many individuals can manage their symptoms effectively with diet and lifestyle modifications. If these changes do not provide sufficient relief, consult a doctor.

The Stress-Nutrition Connection

During stress, the body’s demand for energy increases and more nutrients are required. However, stress makes the body crave for foods that are high in sugar and fats & lacking in essential nutrients. These comfort foods temporarily reduce stress by triggering chemical reactions that can improve the mood. They provide a small burst of energy with spike in blood sugar levels followed by reduced blood sugar levels that can make someone exhausted and cranky. This, in time, inflicts a greater stress on the body and induce a state of nutrient depletion.

To balance blood sugar levels, focus on eating complex carbohydrates like whole grains, legumes, and vegetables, as well as lean proteins and healthy fats. These choices help stabilize blood sugar levels, provide a steady supply of energy & nutrients while reducing stress-related mood swings.

Incorporating Stress-Busting Nutrients

Certain nutrients have been shown to have a positive impact on stress management. These include:

Omega-3 Fatty Acids: Found in fatty fish (like salmon and mackerel), flaxseeds, and walnuts, omega-3s are known for their anti-inflammatory properties and their ability to support brain health. They can help reduce anxiety and improve overall mood.

Magnesium: Magnesium-rich foods, such as leafy greens, nuts, and seeds, can help relax muscles and reduce stress. Magnesium also helps in the production of GABA and dopamine, neurotransmitters that stimulate pleasure centre in the brain.

Antioxidants: Fruits and vegetables rich in antioxidants, like berries, citrus fruits, and spinach, can combat the oxidative stress caused by chronic stress. These antioxidants help protect brain cells and improve cognitive function. Increase in vitamin C improves body’s ability to cope with the stress response.

B Vitamins: B vitamins, particularly B6, B9 (folate), and B12, are essential for the production of neurotransmitters that regulate mood. Foods like lean meats, poultry, beans, and dark leafy greens are excellent sources of these vitamins.

Hydration and Caffeine Awareness

Proper hydration is often overlooked in stress management. Dehydration can lead to fatigue and increased stress levels. Aim to drink enough water throughout the day, and consider herbal teas like chamomile or green tea, which contain compounds that may promote relaxation. Be cautious with caffeine, as excessive consumption can exacerbate stress and anxiety. Limit your intake, especially in the afternoon and evening.

Mindful Eating

Incorporating mindfulness into your eating habits can also aid in stress management. Eating slowly, savoring each bite, and paying attention to hunger and fullness cues can help you make healthier food choices and reduce stress-related overeating.

Avoiding Comfort Foods

While it’s tempting to turn to comfort foods during times of stress, these choices often lead to temporary relief followed by a crash in mood and energy. High-sugar, high-fat foods may provide a brief sense of comfort but can worsen stress in the long run. Option for healthier alternatives like dark chocolate (in moderation) or a small serving of nuts and seeds.

Nutrition plays a crucial role in stress management. By choosing the right foods and adopting mindful eating habits, you can nourish your body and mind, making it better equipped to handle life’s challenges. Remember that a balanced diet not only supports your physical health but also contributes to improved mental well-being. With the right approach to nutrition, you can pave the way to a happier, healthier, and more stress-free life.

Myth: Many of my family members have diabetes. It’s in my genes. There’s nothing I can do to prevent it.

Fact: Although heredity is a risk factor for diabetes, it is possible to prevent or delay the onset of type 2 diabetes by adopting healthy lifestyle habits including diet and exercise.

Myth: I have a sweet tooth, so I am at risk of developing diabetes later!

Fact:   Type 2 diabetes is caused by an inability of the pancreas to make enough insulin or if there is a problem with how the insulin is used by the cells. Risk factors for Type 2 diabetes include genetics and lifestyle issues like being overweight, obese, overall dietary habits and sedentary lifestyle. Eating too much sugary foods does not cause diabetes. However, the chances of developing diabetes are greater as diets high in sugar are often a high in calories too and excess calories can lead to weight gain.

Myth: Having diabetes means your body isn’t producing enough insulin.

Fact: Having diabetes doesn’t necessarily mean that your body isn’t producing enough insulin. While some people with diabetes have an insulin production deficiency, others may have insulin resistance where the body still produces insulin, but it may not use it effectively. In a healthy individual, when you consume carbohydrates, your digestive system breaks them down into glucose, which enters the bloodstream. In response to rising blood sugar levels after a meal, the pancreas releases insulin. Insulin acts as a “key” that allows glucose to enter cells. Once inside the cells, glucose is used for energy or stored for future use. In individuals with insulin resistance, the body’s cells, particularly muscle, fat, and liver cells, do not respond well to the signals sent by insulin. As a result, glucose has difficulty entering these cells, leading to elevated blood sugar levels.

Myth: Prediabetes Always Leads to Diabetes

Fact: Prediabetes is a condition characterized by elevated blood sugar levels that are not yet in the diabetes range. It serves as a warning sign that individuals are at higher risk for developing type 2 diabetes, but it doesn’t mean diabetes is inevitable. Research has shown that adopting a healthy lifestyle, including regular physical activity, dietary improvements, losing weight and maintaining a healthy body weight can significantly reduce the risk of progressing from prediabetes to diabetes.

Myth: People with Diabetes Can’t Eat Carbohydrates

Fact: While it’s true that carbohydrates can raise blood sugar levels, it’s a misunderstanding to think that people with diabetes cannot consume them. People with diabetes typically should be eating the same diet as anyone else –high in vegetables, fruits, fiber, whole grain, lean meats, and heart healthy fats. Carbohydrates are one of the three main macronutrients (along with proteins and fats), and they provide a critical source of energy for the body. The key is to monitor and manage carbohydrate intake effectively. This can be done through portion control, selecting complex carbohydrates (such as whole grains, millets like jowar, bajra, ragi, legumes, vegetables) over simple sugars, and spacing out carbohydrate consumption throughout the day. Portion control and monitoring blood sugar levels are also essential strategies for carbohydrate management. Restricting carbohydrates excessively can lead to an imbalanced diet and nutrient deficiencies.

Myth: You can’t eat any sweets if you have diabetes.

Fact: While it’s essential to limit the consumption of sugary foods and beverages, you don’t need to eliminate them entirely. Occasional indulgences are acceptable, but they should be consumed in moderation and as part of an overall balanced diet. You can eat small amount of sweet in place of other carbohydrates usually eaten at a meal and eat them with protein, fibre-rich foods, and healthy fats, to help stabilize blood sugar levels. It’s important to monitor blood sugar levels and adjust insulin or medications as needed to manage occasional indulgences.

Myth: People with diabetes can eat jaggery, honey, maple syrup and brown sugar instead of white sugar.

Fact: While jaggery, honey, maple syrup, and brown sugar may have slightly different properties compared to white sugar, they are not necessarily healthier or significantly better for individuals with diabetes. Calories from all these sweeteners are almost the same and consuming any of these can still raise blood sugar levels.  Although jaggery and honey contain nutrients, such as vitamins, minerals or antioxidants, the amounts consumed are so small that their health impact is minimal.

Myth: “As long as it is whole wheat pasta, I can eat all I want.”

Fact: Even though whole grains are a good source of fibre; they still contain carbohydrates that do affect your blood sugar. Whole grains are a part of a healthy meal plan for everyone but watch your serving size.

Myth: People with diabetes cannot eat fruits as they are too sweet.

Fact: Fruit contains natural sugars, which can cause blood sugar levels to rise. However, they also contain a good mix of vitamins, minerals and fibre that we need to eat as part of a healthy, balanced diet. Choose fruits that are lower in sugar such as guava, apple, pear, papaya, berries etc. You can even have small portions of fruits with high sugar levels like mango, chikoo, grapes by combining them with seeds, nuts or curd so that they do not raise the blood sugar levels and have them in between meals as snacks.

Myth: The glycaemic response (ability to increase blood sugar levels) from starchy foods cannot be reduced.

Fact: Following are the practical dietary recommendations for reducing postprandial glycemia in type 2 diabetes (T2D) when starchy foods are consumed

• Eat carbohydrate rich foods with foods rich in fibre like vegetables, whole grains and nuts.
• Eat carbohydrate rich foods with protein rich foods like meat, fish, poultry, eggs, dairy products, pulses, nuts, seeds.
• Consume foods in their natural form, as little processed as possible.
• Choose fruit at the right point of ripeness rather than over ripe one.
• Add some acidity i.e., vinegar / lemon juice, pickles to high GI meals. E.g., add vinegar dressing to beetroot salad.
• Cook pasta, rice and other starchy foods “al dente”.
• Reduce the proportion of liquid while cooking rice, pasta etc.
• When starches are cooked and then cooled, the crystalline structure within the food changes to resistant starch which is more difficult to digest. Thus, cold cooked starches have a lower GI. Cook foods such as pasta, rice, potatoes beforehand, leave them in the fridge to cool for 1 day and consume them cold or reheated for the formation of resistant starch. e.g., boiled, cold potatoes in a potato salad, curd rice made from rice prepared the previous day and refrigerated.

Myth: You can’t drink alcohol if you have diabetes

Fact: You can have alcohol in moderation if your diabetes is well managed. Up to one drink per day for women and up to two drinks per day for men. is generally considered safe. Limit your intake of sugary mixed drinks. Do not drink alcohol on empty stomach. Consuming a meal or healthy snack before or while drinking can help stabilize blood sugar levels. If you are on medications such as insulin or sulphonylureas, you are more likely to have a hypoglycaemia (low blood sugar levels) after having alcohol, and this effect can continue for up to 24 hours after you have been drinking. It’s also important to have a plan for managing hypoglycaemia, such as carrying a source of fast-acting carbohydrates. Alcohol can lead to dehydration, which can affect blood sugar control. Staying hydrated while drinking is crucial.

Myth: Exercising when you have diabetes only increases your chances of experiencing low blood sugar.

Fact: Exercise can indeed lower blood sugar levels by increasing the body’s insulin sensitivity. However, this does not mean it always leads to dangerously low blood sugar levels. The effect of exercise on blood sugar varies depending on factors like the type, intensity, duration, and timing of the activity. Incorporating regular exercise into a diabetes management plan can help improve blood sugar control over time. It can lead to better insulin sensitivity and glucose utilization, reducing the need for medication or insulin in some cases. It’s crucial to engage in safe exercise practices when you have diabetes. This may include carrying a source of fast-acting carbohydrates, wearing identification that indicates you have diabetes, and having a plan for managing hypoglycaemia during exercise.

Myth: I can stop taking diabetes medicines once my blood sugar is under control.

Fact:Some people with type 2 diabetes can control their blood sugar without medicine by losing weight, eating a healthy diet, and getting regular exercise. But diabetes is a progressive disease, and over time, even if you are doing all you can to stay healthy, you may need medicine to keep your blood sugar within your target range.

Melanin is the pigment responsible for the colour of our skin, hair, and eyes. When the skin is exposed to certain triggers like sunlight, hormonal changes, inflammation, or injuries, certain disorders like thyroid disorder and diabetes, melanocytes (cells responsible for producing melanin) can become overactive, leading to the darkening of specific areas, resulting in hyperpigmentation. Hormone-related hyperpigmentation generally fade away naturally as soon as the reason for hormonal imbalance is taken care.

Nutrients beneficial in Hyperpigmentation

Vitamin C: Vitamin C is a powerful antioxidant that plays a significant role in skin health. It helps to neutralize free radicals, which can trigger melanin production and cause skin damage. Additionally, vitamin C is essential for collagen synthesis, promoting healthy and even-toned skin. Foods rich in vitamin C include citrus fruits (amla, oranges, lemons, grapefruits), strawberries, kiwis, bell peppers, green chili, potato and broccoli.

Vitamin E: Another potent antioxidant, vitamin E, helps protect the skin from damage caused by UV radiation and oxidative stress. It may aid in reducing the appearance of dark spots and promoting skin healing. Nuts and seeds (almonds, sunflower seeds), spinach, and avocado are excellent sources of vitamin E.

Vitamin A: Vitamin A is crucial for skin health and has been used in various skincare products for its anti-aging and pigmentation-reducing properties. It aids in controlling the production of melanin and promotes cell turnover. Foods rich in vitamin A include carrots, sweet potatoes, spinach, and kale.

Antioxidant-Rich Foods: Incorporating a variety of antioxidant-rich foods into your diet can help protect the skin from oxidative stress and free radical damage. Berries (blueberries, raspberries), green tea, and dark chocolate (in moderation) are rich in antioxidants and can support healthy skin.

Hydration: Proper hydration is vital for maintaining skin health. Drinking an adequate amount of water helps flush out toxins from the body and keeps the skin hydrated and supple. You can also have plain herbal tea, infused water, or a freshly pressed vegetable juice.

Lifestyle Guidelines

• Protect your skin from sun by wearing protective clothing (wide brimmed hat, and long-sleeved shirts).
• Stay indoors during strong peak sun hours.
• Apply sunscreen of appropriate pH while going out.
• Drink lots of water.
• Avoid alcohol.
• Practice yoga and meditation.

Few Home Remedies

• Soak a cotton ball in milk and rub it over darkened skin patches. Let it sit for a few minutes, and then rinse the area.
• Mix small amounts of turmeric, honey, and curd and apply to the face. Keep it for 15 minutes and then wash it off with water.
• Apply pure aloe vera gel to pigmented areas before bedtime and rinse using warm water the next morning.
• Combine equal parts of apple cider vinegar and water, apply on the dark patches, leave on for two to three minutes and then rinse using lukewarm water.
• Steep a green tea bag in boiled water for three to five minutes, remove the tea bag from the water and let cool, rub it over dark patches.

Incorporating a well-balanced diet rich in vitamins, minerals, and antioxidants can enhance overall skin health and potentially help reduce the appearance of hyperpigmentation. Additionally, adopting a holistic approach to skincare that includes sun protection, gentle exfoliation, and moisturization can further complement the nutritional efforts in achieving a healthy, radiant, and even-toned complexion.

While nutritional remedies can play a supportive role in managing hyperpigmentation, it’s essential to remember that they are not a standalone treatment. You may need to consult a dermatologist for a comprehensive evaluation and personalized treatment plan.

People take food supplements for all kinds of reasons, usually relating to their health.  They hope for the boost in immunity, improved physical performance, anti-ageing, longevity, reduced risk of chronic disease, treatment of specific ailments such as arthritis or improved general health and wellbeing.

However, it’s important to question whether we truly need to rely on a multitude of daily supplements. Are they essential for everyone, or is it possible to obtain optimal nutrition through a well-balanced diet alone? Let’s explore the topic and shed light on whether supplementation is necessary or potentially harmful.

What is a Dietary Supplement?

As the name implies, dietary supplements include any consumed products that aim to supplement the diet and provide additional nutrients that may be missing or aren’t being consumed in sufficient quantities. It can include vitamins, minerals, an amino acid, essential fatty acids, fiber or various plants and herbal extracts either singly or in combination. They also come in a variety of forms, including traditional tablets, capsules, powders, drinks, and supplement bars.

 The Power of a Balanced Diet

It is crucial to understand that the foundation of good health lies in a well-balanced diet. A diet consisting of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, provides a wide range of nutrients essential for our body to function optimally. These nutrients include vitamins, minerals, fiber, and antioxidants that work synergistically to promote overall well-being and reduce the risk of chronic diseases.

Supplements as a Safety Net

While a balanced diet should be our primary source of nutrients, certain situations may warrant the need for supplements. For example, individuals with specific dietary restrictions, such as vegans, vegetarians or those with food allergies, may benefit from targeted supplementation to address potential nutrient deficiencies. Additionally, some populations, such as pregnant women or older adults may require supplements due to increased nutrient needs or impaired absorption. For example, women trying to conceive and those in the first 12 weeks of their pregnancy are recommended to take folic acid supplement to reduce the risk of birth defects of brain and spine. Likewise, iron supplements during pregnancy can substantially reduce the risk of anemia and perinatal complications in mothers. People who are not exposed to much sun may require vitamin D supplement. Vegans and strict vegetarians should ensure adequate intake of vitamin B12 from supplements as it is found only in foods of animal origin. Physician-recommended treatment of disorders such as osteoporosis as well as other diseases, may require use of vitamin and /or mineral supplement. Those with health conditions that affect digestion, appetite, and limit nutrient absorption, may not be receiving adequate nutrients from diet alone and may need a multivitamin and/or multimineral supplement in consultation with a professional.

Nutrient Interaction

Certain nutrients (present in food / supplement) interact with one another and affect their absorption in a positive or negative way. For example, minerals like calcium can inhibit iron absorption and hence they should be dosed at different times of the day. Vit C helps in the absorption of iron and should be taken together. Taking a vitamin B12 supplement with a vitamin C supplement can reduce the amount of vitamin B12 in the body. It’s best to take the vitamin C supplement two or more hours after taking a vitamin B12 supplement.

Taking More Isn’t Necessarily Better

When it comes to vitamins and minerals, some people subscribe to the notion that if little is good, then more is better. Over-supplementation can lead to nutrient imbalances or toxicities. No doubt, calcium is important for bone health, but taking excess calcium supplement can increase the risk of buildup of plaque in your arteries. High doses of iron can lead to stomach upset, constipation, vomiting, and fainting. Iron can also limit the body’s ability to absorb zinc. Very high doses of vitamins A, D, C, and B6 supplement can cause serious health problems, if taken regularly. Smokers should avoid multivitamins with large amounts of beta carotene or vitamin A, as these excess nutrients may increase the risk of lung cancer. Water-soluble vitamins are commonly thought of as harmless, however, research shows that high doses of vitamin B-6 supplement can cause loss of feeling in the arms and legs due to nerve damage. High intakes of folic acid can mask or worsen the symptoms associated with a vitamin B-12 deficiency. Taking black tea or green tea with lemon (rich in vitamin C) to boost immunity may have an adverse effect on the kidney, in people with kidney stones. The body converts vitamin C into oxalates which is normally thrown out of kidneys. But in people who have a tendency to form kidney stones, oxalates get deposited in the kidney and thus may affect its functioning.

Interference with Certain Medications

Supplements may interact with other medications you’re taking or pose risks if you have certain medical condition, such as liver disease, or are going in for a surgery. For example, Vitamin K & E can interfere with warfarin, a blood thinning medication. Omega-3 supplements may interact with some medicines that control high blood pressure. Iron and calcium supplements can interfere with the absorption of medicine for hypothyroidism. People taking iron supplements or multivitamins that contain iron should avoid taking their supplement within two hours of a dose of tetracycline or fluoroquinolone antibiotic.

Quality Control

Another important consideration when it comes to supplements is quality control. The supplement industry is not as strictly regulated as the pharmaceutical industry, and the quality and effectiveness of products can vary significantly. Some supplements may not contain the ingredients they claim, or they may be contaminated with harmful substances. Also, just because some supplements are marketed as “natural”, they may not be safe.

The Role of Individualization

One size does not fit all when it comes to nutritional needs. Each person’s physiology, lifestyle, and health status are unique. Therefore, blanket recommendations for supplements may not be appropriate for everyone. Consultation with a dietitian or doctor can help assess your specific needs, considering factors such as age, gender, medical conditions and dietary habits. They can provide personalized guidance on whether supplementation is necessary and which supplement would be most beneficial.

While dietary supplements can have a place in supporting overall health, they should not be seen as a substitute for a well-balanced diet. Supplements lack the synergistic effect of whole foods, which provide a wide range of nutrients, fiber, and other beneficial compounds that work together to promote health. However, there are instances where targeted supplementation may be necessary or beneficial, such as in the case of specific dietary restrictions or increased nutrient requirement. Ultimately, the decision to take supplements should be made on an individual basis, with guidance from qualified professionals, to ensure safety and efficacy. Remember, when it comes to nutrition, balance and individualization are key.

Takeaways

1. Before starting any supplement regimen, it’s crucial to talk to a professional. They can assess your individual health status, review your medical and diet history, and advise you on whether the supplement is needed.
2. They would check the natural food sources of the nutrient/s needed. In case sufficient quantities of the same cannot be obtained from the diet, then supplement may be suggested.
3. Understand its intended benefits, potential risks, side effects, and recommended dosage.
4. Choose the supplement from a reputable brand or manufacturer.
5. Follow the recommended dosage instructions provided on the supplement’s packaging or by the professional. Avoid taking more than the recommended dose, as it can lead to adverse effects.
6. Some supplements may interact with prescription medications you are currently taking, reducing their effectiveness or causing harmful effects. Inform your healthcare provider about all medications and supplements you are using to prevent potential interactions.
7. Certain health conditions may be worsened by taking specific supplements. For example, some supplements may negatively impact liver or kidney function. Inform your healthcare provider about any pre-existing medical conditions you have to avoid potential complications.
8. If you are pregnant or breastfeeding, consult with your healthcare provider before taking any supplements, as some may not be safe during these periods.
9. Consider whether the supplement is intended for short-term or long-term use. Some supplements may not be suitable for extended periods due to potential side effects or interactions.
10. Understand the possible side effects associated with the supplement. While many over the counter supplements are generally safe, some individuals may experience adverse reactions.