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Can Millets Be the Answer to India’s Nutritional Problems?

InnoHEALTH Magazine — Wed, 26 Jun 2019 08:25:11 +0000

Modern India, in spite of technological and industrial progress, is still fighting its battle against “food”, both quantitatively and qualitatively. India is one of the top five countries with respect to adult obesity, childhood obesity,and type-2 diabetes. It is predicted that by 2025, India will rank second in obesity, with the count of obese children over17 million. The irony of the situation is that India ranks first in under nourishment, constituting 40% of the world’s underweight population. Such extremes of poor health conditions are prevalent because of unhealthy food options in one stratum of society, and scarcity of food in another.

Currently wheat and rice constitute the most consumed cereals in India. Wheat cultivation dates back to Indus valley civilization, approximately 5000 years ago. In habitants of the Mohenjo-Daro period used wheat to make bread and porridge.The obsession with wheat was further instigated by the Green Revolution in the 1960s when new higher yielding varieties were introduced to cater to a rapidly growing population.

Further more,there have been reports about the origin of rice in India about 35 million years back. In India, rice is mostly consumed in the Southern region and the Northeast,where as Northern-central part is the bread basket of the country. Both these staple cereals are consumed as refined flour and polished rice;and because of their smooth appearance and taste fullness, our traditional grains like Bajra (pearl millet), Jowar(sorghum), Ragi (fingermillet) and Rajgira (amaranth)have taken a back seat. In fact, Dr.M. S. Swaminathan, Father of Green Revolution, himself called millets “orphan crops” as they used to constitute 40% of all the cultivated grains before the Green Revolution, which dropped to about half immediately after 1965.

Although all grains, cereals as well as millets, mostly comprise of starch (~60-65%), however the concentrations of protein,dietary fiber and minerals greatly vary among them. Wheat grains are composed of 70% starch, while rice is 90%. Protein ranges from 13—15% in wheat but is essentially lowest in rice among all available cereals. The fiber content, as well as the minerals composition of both the privileged grains, is also poor. Considering the modern-days edentary lifestyle, the amount of refined carbohydrates we consume without much physical activity is taking a toll on our health, as is evident by rising malnutrition numbers.

Moreover, the sudden release of glucose into the blood stream causes“energy crash” soon after a starchy meal. Thus, we need grains with higher dietary fiber and resistant starch. These slowly digestible nutritional elements provide satiety feeling for a longer period of time,and help prevent constipation by accelerating food movement through the gastrointestinal tract.They also bind to toxins and remove them from the gut, thereby protecting the colon mucosa from cancers. Dietary fibers also reduce serum LDL-cholesterol levels, by binding to cholesterol generated bile salts thereby hindering their re-absorption in the colon.

Based on all nutritional parameters, millets are far ahead of rice and wheat. Not only are they more resistant to digestion, but also the antioxidants abundantly present in millets scavenge free radicals that cause inflammation in the body. Bajra/Pearl millet is the oldest millet used by our ancestors. It is still a part of regular meals in desert belt of the country like Rajasthan and Gujarat. It is extremely rich in iron (0.8%), zinc (0.3%),calcium (0.4%), phosphorus (0.4%), and most importantly dietary fibers. Jowar/Sorghum is rich in antioxidants, abundant in phyto chemicals such as tannins, phenolic acids, anthocyanins, polysterols, and polic osanols. They are also a good source of vitamin B complex and folate. Ragi/ Fingermillet is mostly consumed in Karnataka, followed by Andhra Pradesh, Tamil Nadu, Odisha, Maharashtra, Uttarakhand, and Goa. Ragihas the highest amount of calcium (344mg/100g)and potassium (408mg/100g), and fairly low content of fat(1.3%).

Moreover, it contains antioxidants such as phytates (0.48%), polyphenols, tannins (0.61%), trypsin inhibitory factors; and are a substantial source of dietary fibers (15—20%). They are also rich in amino acids like tryptophan, threonine, valine, isoleucine and methionine. Rajgira/Amaranth is considered a pseudo-cereal because of its starchy seeds. Its 13—15% protein aceous grain comprises of almost all the essential amino acids required by the human body,especially high content of lysine, which is basically absent in wheat and rice. It is an excellent source offolates, niacin, thiamin, pantothenic acid, vitamin B-complex, vitamin E as well as essential fatty acids. All of these alternate grains are arich source of soluble and insoluble dietary fibers, providing7—17% of daily requirement of fibers. Moreover, these grains are gluten-free, which are a great food substitute for people with celiac disease.

Consumption of millets lowers the Glycemic Index*, thus combating type-2 diabetes and obesity. Glycemic indices of wheat and rice are 65 and 70, respectively; whereas it is 54for bajra and 62 for jowar. Although these values are higher for ragi (84) and rajgira (107); but the great amounts of micro nutrients present in them compensate for their health implications. High iron content in these alternate grains may help increase hemoglobin; considerable phosphorus concentration is good for bone growth and development;magnesium controls blood pressure as well as helps reduce respiratory problems; also strong antioxidants present improve heart health. Millets possess hypo allergic properties as well; they are alkaline in nature, thus preventing the formation of acidity and ulcers in the stomach.

India is believed to be the world’s capital of diabetes. It is estimated that the diabetic population in the country will increase with an alarming rate of 26.6%, which will account for 69.9 million affected individuals by 2025 and 80 million by 2030! In fact, the prevalence of diabetes mellitus in the urban areas is 28%, whereas in the rural population it is 5%. New scientific approaches of developing genetic markers for estimation of the incidence of obesity and diabetes are being developed worldwide, with ironically a simple solution residing in our backyards, Millets! India has 5,97,464 villages and 2,50,000 Gram Panchayats.

We need to take initiatives to promote millet farming and consumption starting at the very basic level of villages. Since millets have evolved surviving drought, floods, harsh hot and cold climates, they have adapted with time and are easy to grow under varying environmental conditions. Because of such varied exposures, millets have become resistant to pests and diseases. For this reason, they are easy to grow, without pesticides and insecticides and with little caution; making the end-product“organic”. More so, adding to the food problem is another crisis, “global climate change”, which will cause severe water scarcity in our near future. The additional advantage of millets is their less irrigation demand in agriculture. To sum up,more production of these grains would mean limited water requirement; more consumption would mean decrease in health issues thus resulting in lower expense on medical bills and more availability of funds for other purposes, and extensive availability of the alternate grains for end-use would mean cost-effectiveness.

The reasons why these grains are not market-ready are very evident. Most important being the color and tastefulness. Millets contain polyphenols which cause the grains to become rancid faster than wheat and rice. Also, their nutritional utilization demands more effort in terms of processing/cooking times. Further, to increase the rate of iron absorption in the body as influenced by phytates present in these grains, processes like roasting or other alternate methods are required. In a quick-fix world of people with changed mindsets seeking instant gratification, it becomes challenging for people at large to take out time and make efforts towards their better health.

The age-old adage, prevention is better than cure, holds true here when we consider the consumption of millets. Considering the overall nutritional status of our country and the environmental issues globally, it is time we approach these matters comprehensively, and expand our food baskets and minds to include more nature-friendly elements.

*Glycemic Index (GI) – It is a figure representing the relative ability of a carbohydrate to get hydrolyzed in the body, causing an increase in the level of blood glucose.

About the author

Dr. Geetika A. Batra is a cereal carbohydrate specialist with R&D experience in genetic and biochemical alterations in cereal grain digestibility and its nutritional implications. She is an active member of scientific societies,American Association of Cereal Chemistry and K. K. Nanda Foundation for the advancement of Plant Sciences. She has been awarded several prestigious international awards and scholarships (Herb R. & Marian H. Cark Scholarship, Paulden & Dorathea I. Knowles Postgraduate Scholarship, two times winner of Life & Health Sciences Conference at University of Saskatchewan, Canada); and has various international publications to her credit. She is currently working as Research Associate in Bio threat Mitigation project at CBRN Defense, DRDO.

The post Can Millets Be the Answer to India’s Nutritional Problems? appeared first on InnoHEALTH magazine.

Food for thought

InnoHEALTH Magazine — Thu, 01 Feb 2018 06:41:42 +0000

How important is your Mental health for your physical performance

By Edwina Coram

Do you have days when your mind feels foggy; when you can’t seem to think straight or concentrate on anything no matter how hard you try? If your answer is yes, then it might be time to re-evaluate your diet and daily habits.

Some things that we do deplete the body’s system and in turn will affect the ability to think clearly and concentrate. Not eating regular healthy meals can be a drain on the brain, affecting your ability to focus without becoming distracted.

Iron is essential for the transportation of oxygen to the brain, too little iron in your diet means that the brain literally suffocates. Inadequate oxygen supply prevents cells from converting glucose and other calorie containing foods to energy, quick enough to meet your cellular needs. In such case, many cell functions will either slow down or stop altogether. Leaving you feeling tired, and irritable. You may also find it difficult to think clearly or concentrate.

Smoking has similar adverse effects. The nicotine in tobacco smoke constricts the blood vessels and interferes with circulation. This can gradually reduce the number of brain cells, increasing free radicals. These in turn, damage the whole system, due to oxygen deprivation. Again this can make feel sluggish and will also be a burden on your immune system.

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Acute or chronic stress can also result in the inability to concentrate and thus reduce the effect of short-term memory. Likewise, high blood pressure is linked to reduced attention span and memory loss. Concentration can further be affected by lack of physical exercise and obesity.

Smartening up your diet

If you want to restore you concentration and memory skills then a good place to start is with your diet. Mental performance and relaxation can both be improved by choosing the right combination of foods.

Foods rich in iron include whole grains, beans, and fortified cereals. Though these are generally more difficult to absorb than animal sources, vitamin C will help enhance your intake, so you should consider including sources such as citrus fruit, strawberries, red peppers, broccoli, potatoes, watermelon, cantaloupe, cauliflower, and kiwis in your meal.

There are two amino acids in the brain (L-tryptophan and L-tyrosine) which compete with each other to control brain function. The brain uses L-tyrosine to synthesize neurotransmitters such as dopamine and norepinephrine. Both these chemicals are essential to the processes of alertness, clear thinking and concentration. L-tyrosine production is stimulated by protein rich foods such as beans, nuts and soya. The brain uses L-tryptophan to synthesize the neurotransmitter serotonin, which is responsible for relaxation and satiety and slowing down reaction time. L-tryptophan production is stimulated by foods such as sunflower seeds, milk and carbohydrate rich food. Because these chemicals compete with each other, if you want to stay focused and alert throughout the day, then the best thing it to eat protein rich foods. That way L-tyrosine will reach the brain first, thus keeping your mental performance at maximum potential.

If you don’t allow your body a chance to self-cleanse then poor concentration and fatigue can become daily problems. You can help your body relieve itself of toxins by adjusting your dietary routine. Including alfalfa sprouts soybeans, brown rice, sesame salt, miso, and sea vegetables can help to clear toxins from your body and enervate your digestive and metabolic processes.

Adding friendly microflora to your digestive system by eating yogurt or probiotic supplements can also help to detoxify your system and prevent buildup of damaging bacteria in the intestines.

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There are also a number of herbal drinks, which are nutritious as well as helpful for detoxification processes. Dandelion, licorice root, yellow dock root, milk thistle, red clover and burdock root taken in extract or tablet form will each help to remove toxins from the body and boost the immune system. Lemon, beet, carrot, wheat grass and the juices of all leafy greens are the best juices for purifying the blood because as they help to build up essential nutrients.

Several mini-meals and snack throughout the day rather than a few large meals with long intervals will help your metabolism function better by balancing nutrients and keeping the brain supplied with oxygen. A moderate meal every four hours is adequate to balance brain chemical and improve mood and blood sugar levels. But don’t be tempted to nibble, this will lead to craving and gorging and will disrupt concentration further. It is also beneficial to increase your water intake to at least 6 glasses daily, and to limit caffeine (coffee, tea, and coke) to two beverages per day. Remember, if you are consuming less than 2,500 calories daily then it is advisable to at least consider taking a moderate vitamin supplement, but don’t be tempted to use supplements as replacements for nutritious foods.

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AYURVEDA: MOTHER OF ALL HEALINGS

InnoHEALTH Magazine — Mon, 27 Nov 2017 09:27:56 +0000

The fundamentals on which the Ayurvedic system is based are essentially true for all ages and so can be easily adopted time after time, century after century – By Indu S Arya

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Ayurveda is generally understood as ‘Science of life’ translating ‘Ayuh (r)’as life and ‘Veda’ as science. Ayurveda is an ancient system of life and also the oldest surviving medical system in the world. Dating back almost 5000 years, it is also considered to be an ancient science of healing that enhances longevity. It has evolved from the quest to have a happy life, through a deep understanding of creation and its maintenance, perceived and conceived by the rishis or seers of ancient India. Ayurveda emphasizes upon life in general with bit more emphasis on human life.

Its influence can be found in many ancient traditional methods of healing including Tibetan, Greek, and Chinese medicines thus making it the ‘mother of healing’.

The fundamentals on which the Ayurvedic system is based are essentially true for all ages and so can be easily adopted time after time, century after century. The philosophy of Ayurveda teaches a series of conceptual systems characterized by balance and disorder, health and disease. It teaches that am person’s mental, emotional and spiritual being are all interconnected and any kind of imbalance between them results in health disorder and diseases. Therefore, to be healthy, harmony must exist between the purpose for healing, thoughts, feelings and physical action.

Health and disease are defined in a very special way in Ayurveda. Ayurveda’s central tenant is that life is a manifestation of mind, body, soul and spirit. Body and mind are prone to suffering while the spirit is free of any such trappings of life. Thus to remain healthy and happy, efforts are required to be made in the direction of maintaining harmony among all these elements and only then can one get closer to the goal of longevity and disease free life.

Science of Ayurveda

Ayurvedic science is not merely a traditional Indian form of medicine but a perennial naturopathic system of healthcare that has survived the test of time as well as onslaught of modern science and methods of treatments. Based on wisdom acquired through the centuries, the main aim of Ayurvedic science is to achieve perfect health by creating an equilibrium of perfect harmony between human body and the environment it habitats.

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Ayurveda is also known as the science of living a healthy and disease free life. It is built on the premise that in olden days, man used to live close to nature and whenever he got exposed to some disease, he used to cure himself using resources and material provided by the Mother Nature. It therefore would not be wrong to say that Ayurveda charts out a health patter based on nature and its natural resources.

The Vedic philosophy believes that human beings are all a part of nature. Just as animals and plants are interdependent on each other to create balance within their beings, there is a concurrent and inherent connection between the universe and human beings. The complex world that the human beings reside in, is perpetually exposed to environmental changes. Any amount of change in weather, lifestyle, diet, work, emotions and relationships can easily tip the balance and negatively influence an individual’s state of mind, body and soul.

Ayurveda calls for a complete harmony of human body with the elements of nature and the surrounding environment for a stress free and healthy life. The Ayurvedic science does not merely deal with medical science but its scope goes much beyond the universe of the conventional science. It also includes factors like herbal medicine, body works, and surgery apart from social, psychological, ethical, spiritual and intellectual life of human beings.

Ayurvedic Body Types

According to Ayurveda, each one of us has a unique mix of three body principals that constitutes our mental, physical and spiritual well-being. These three principals are known as doshas, which are further classified as Vatta (air ether), Kapha (water-earth) and Pitta (water). But each individual has its own unique constitution that is usually governed by one or two of the doshas predominantly. It means that that our Ayurvedic constitution is mainly be either of these doshas or a mixed constitution of two doshas like Vatta & Kapa, Kapa & Pitta or Vatta & Pitta.

Kapha:

Kapha governs all structure and lubrication in the mind and body. It is the principle that holds the cells together and forms the muscle, fat, bone, and sinew. It controls weight, growth, lubrication for the joints and lungs, and formation of all the seven tissues — nutritive fluids, blood, fat, muscles, bones, marrow and reproductive tissues. It helps build excellent stamina but when it goes out of balance it can also cause a person to become overweight, sleep excessively, and suffer from the problem of diabetes, asthma and depression.

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Pitta:

Pitta dosha controls digestion, metabolism, and energy production. The primary function of Pitta is transformation. Those with a predominance of the Pitta principle have a fiery nature that manifests in both body and mind. Pittas have a lustrous complexion, perfect digestion, abundant energy, and a strong appetite. When out of balance, Pittas may suffer from skin rashes, burning sensations, peptic ulcers, excessive body heat, heartburn, and indigestion.

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Vatta:

Vatta dosha is known to govern all the movements of mind and body. From controlling the blood flow to elimination of the waste and harmful toxins to breathing and the flow of thoughts in the mind; the vatta dosha is like a predominant force that minimizes stress and feeds the creativity within you. If the vatta dosha is in balance, you will feel energetic, enthusiastic and lively, but the moment it becomes imbalanced, it manifests in the body problems like constipation, hypertension, fatigue, digestive challenges and restlessness among others.

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Ayurvedic Herbs

Ayurveda understands health as a reflection of a man living in harmony with nature and disease arises when this harmony gets disturbed. In the ancient times, rishis and sages believed in Ayurvedic herbs as the solution to cure a number of health problems and diseases. The conducted thorough studies and experimented with these herbs before arriving at any conclusion regarding the accuracy of the medicinal values of these herbs and their effectiveness in treating various ailments and diseases. Due to their natural Ayurvedic herbs are considered to be free of any side effects and thus enjoy a global appeal.

Ayurvedic medicines are mostly formulated using a mix of herbs and other plants, including oils and common spices. By combining several kinds of plants and herbs to get benefit of the drug or therapeutic value, Ayurveda has proven itself capable of overcoming various health problems that occurs in the human body. Today, Ayurveda is being widely used in modern medicine systems. This was triggered by a number of research-conducted by scientific research and has proved how effective and positive the role of plants or herbs can be on human health.,/p>

Herbs play a vital role in the Ayurvedic system and a small herb is known to dissolve stones in the kidney, bladder and gall-bladder easily and effectively. Apart from timely cure, Ayurvedic herbs are also know to provide permanent relief from a disease by removing the metabolic toxins from the body. Know more about the various Medicinal Plants and Their Uses.

Ayurvedic Home Remedies

Ayurvedic home remedies are considered safe as they are natural and herbal in nature, therefore, free from any side effects. They have an advantage over other methods of treatment as Ayurvedic remedies are known to cure the disease form the root, effectively. Treating an ailment or a disease using Ayurvedic remedies will not only help you get rid from it permanently but also aid you in leading am healthy life in the long run.

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Some of the major benefits of using homemade Ayurvedic remedies include:

• Ayurvedic remedies are preventive as well as protective and curative in nature.

• As the emphasis is on using herbal and natural ingredients or things that can be easily found in the kitchen, it does not pose any danger of being toxic.

• These remedies are free of any side-effect and provide long term or permanent cure from the disease.

• The remedies also emphasize on the need for a lifestyle change with modification required in one’s diet, sleep pattern and other basic everyday activity. Therefore, the holistic approach towards the overall well-being of a person is much effective as compared to other conventional forms of modern day science.

Ayurvedic Medicines

Ayurvedic Medicines are fast gaining popularity across the world. One of the major reasons for it being that Ayurveda seeks to normalize body functions with varied techniques including advice on food and activity, internal herbal preparations, purification treatments (panchakarma), and surgical methods (shalya chikitsa).

Ayurveda is based on the belief that the delicate balance of mind, body and spirit determines health and wellness of the body. The goal of Ayurveda is prevention as well as promotion of the body’s own capacity for maintenance and balance. Ayurvedic medicines are non-invasive and non-toxic in nature and therefore are free from any side effects.

Using Ayurvedic medicines in your daily life enables you to re-establish balance and harmony in body’s system, aids in detoxification and cleansing of the body by removing accumulated toxins and normalize body’s functions. Products made using Ayurvedic plants have a stronger action on the body as they help in stabilizing the doshas.

Tulsi, Guduchi, Ajwain, Brahmi, Shilajit and Ashwagandha etc., are some of the most commonly used herbs in Ayurvedic preparations. Each of these herbs or spices hold a multitude of benefits — for the mind, body, and spirit and can be easily used internally or externally, depending on the need.

Ayurveda to the rescue

The daily activities of life in the modern world systematically wear us down and speed up the aging process. Ayurveda maintains it is crucial to practice daily rejuvenative regimens to counteract the stressful wear and tear of everyday life. According to Ayurveda the most important rejuvenative routines for your life are:

Going to bed by 10:00 PM. This simple habit is one of the most powerful techniques for health and longevity, according to Going to bed by 10:00 PM. This simple habit is one of the most powerful techniques for health and longevity, according to Maharishi Ayurveda.

Meditate daily any meditation that does not involve concentration (which has been shown to increase anxiety) can be very helpful. I highly recommend the twice-daily deep rest and enlivenment of the Transcendental Meditation (TM) technique, whose benefits have been verified by over 700 published research studies.

Eat organic, whole fresh food that is freshly prepared. There is an Ayurvedic saying: “Without proper diet. Medicine is of no use. With proper diet, medicine is of no need.” Be sure to avoid those leftovers, processed and microwaved foods for better nutrition and vitality.

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