1. Dates:

Regular intake of dates keep your body warm during winters

Regular intake of dates helps your body to stay warm during winters. It contains a lot of minerals, vitamins and health benefitting phytonutrients and most importantly they are easily digestible. The lower fat content present in dates helps you keep your weight in check. Dietary fiber (6% of daily nutritional value (DNV)) – Dates help move waste smoothly through your colon and help prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals. Iron (1% DNV) – a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood. Potassium (5% DNV) – an electrolyte, helps control your heart rate and blood pressure. B-vitamins contained in dates, such as the carotenes lutein and zeaxanthin, absorb into the retina to maintain optimal light-filtering functions and protect against macular degeneration. Vitamin A (1% DNV) – protects the eyes, maintains healthy skin and mucous membranes, and even protects the lungs and mouth from developing cancer. Tannins, which are flavonoids as well as polyphenolic antioxidants, fight infection and inflammation and help, prevent excessive bleeding (anti-hemorrhagic). Vitamin K is a blood coagulant that also helps metabolize your bones. Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions. Together, these cofactors help your body metabolize carbohydrates, protein, and fats. Eating dates in moderation can contribute to many health benefits, such as protecting against damage to cells from free radicals, help to prevent a stroke, coronary heart disease and the development of colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Also Read: Food for thought

2. Cacao

Cacao best natural sources of antioxidants, iron, magnesium and zinc

Cacao is one of the best natural sources of antioxidants, iron, magnesium and zinc. Zinc is an important trace mineral important for better immune function. Anandamide which can naturally boost your mood & create a sense of elation; it can also boost serotonin levels in the brain which is another feel-good chemical, these chemicals can then boost brain calming hormones that can relax us if we are feeling stressed & restore feelings of well-being. Flavanols that boast anti-inflammatory health benefits as well as complex antioxidants also known as polyphenols. Flavanols & polyphenols can protect against cardiovascular disease, reduce the risk of stroke, improve blood circulation, reduce “bad” cholesterol & prevent hardening of arteries. Polyphenols antioxidants can also protect our cells from premature oxidation or destruction & help us look & feel younger for longer.

Also Read: Indian Hemp: Neglected Pharmacological Treasure Trove

3. Ginger

Ginger is a powerhouse root veggie that’s packed with medicinal qualities

Raw ginger root is used both in cooking and in herbal medicine. Ginger is a powerhouse root veggie that’s packed with medicinal qualities such as antimicrobial properties and anti-nausea benefits. Additionally, a chemical in ginger called Gingerol helps decrease inflammation and blocks nerve pathways that process pain. Consuming ginger may help limit nausea and motion sickness and may help treat arthritis by decreasing inflammation. It also contains small amounts of fiber, essential vitamins and minerals, but due to the small amount usually consumed in any given meal, it is unlikely to greatly affect your nutrient intake. Macro nutrients – one-fourth cup of ginger contains 19 calories, 0.2 grams of fat, 0.4 grams of protein and 4.3 grams of carbohydrate, including 0.5 grams of fiber. Higher consumption may cause heartburn,stomach upset and diarrhea and may interfere with certain medications, including blood thinners, diabetes medication and blood pressure medications. Vitamins – eating 1/4-cup of raw ginger would provide you with 2% of the daily value for both vitamin B-6 and vitamin C, as well as smaller amounts of niacin, riboflavin, folate, thiamine and vitamin E. Vitamin B-6 is necessary for metabolism, immune function and red blood cell function, and vitamin C is important for healing wounds and for limiting damage to your cells from free radicals. Minerals – while one-fourth cup of raw ginger only provides very small amounts of iron, calcium, phosphorus and zinc; it contains 3% of the DV for magnesium and potassium. Magnesium is used for metabolism, forming proteins and muscle and nerve function, and potassium helps lower blood pressure levels and maintain proper heart and digestive function.

Also Read: Study: Increasing Protein and Dairy Intake Reduce Burden of Diabetes

4. Spinach

Low in calories rich in minerals, vitamins, antioxidants and omega 3 fatty acids

Spinach’s nutritional value indicates that it is extremely nutrient dense. It is low in calories yet rich in minerals, vitamins, antioxidants and omega 3 fatty acids. Spinach is also loaded with flavonoids which act as antioxidants and can protect the body from free radicals which is an essential health benefit all year round, but especially during winter when we are more likely to catch cold or flu. The iron rich food can also improve energy levels as iron is an important component of haemoglobin which transports oxygen to the body cells.

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

5. Carrot

This crunchy veggie carries vitamin C, vitamin K, folate, iron, and potassium, all of which are important for fighting off germs during cold and flu season

This root vegetable contains high amounts of beta carotene which the body converts into vitamin A. Vitamin A is a key nutrient in the immune function, helping to protect against infection and reduce the risk and duration of respiratory illness by keeping our lungs healthy. It is an excellent food to protect the skin from ageing. Carrots also contain loads of vitamin A for healthy eyes, on top of fiber for good digestion. Plus, this crunchy veggie carries vitamin C, vitamin K, folate, iron, and potassium, all of which are important for fighting off germs during cold and flu season.

Also Read: Healthy Lives: Everyone, Everywhere

6. Pomegranate

Pomegranate may have heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation

Pomegranates are rich in vitamin C and contain folate, vitamin K and potassium. There is some research to suggest that pomegranate may have to heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation.

Also Read: Importance of Nutrition for Improving Academic Score

7. Cinnamon

Ground cinnamon is a good source of calcium and iron

Ground cinnamon is a good source of calcium and iron, which are required for good immunity and maintaining healthy red blood cell production. Research suggests this spice may also help to lower blood sugar levels.

Also Read: Regular consumption of fruits cuts death risk

About the author

Nidhi Dhawan is a dietitian with experience of 21 years in the field. Ms. Dhawan practices at Diet Zone, Delhi. With BSc in Home Science from Lady Irwin college, DDPHN from IHE, Delhi and Diploma in Preventive & Promotive Healthcare from Apollo Hospitals, she is a lifetime member of Indian Dietetic Association. Her expertise is therapeutic diets like chronic kidney disease, coronary artery disease, chronic obstructive pulmonary disease, polycystic ovary disorder, diabetes type 1 and 2, chronic liver disease, jaundice, weight management, kids and infants nutrition etc.

Nutrition And Cognitive Health

A child belonging to the lower socioeconomic status, not only has to struggle with a lack of educational opportunities but also a lack of healthy nutrition. This child will most likely go through their formative years having a poor diet which lacks most essential nutrients. This may lead to a lower academic performance throughout the school years, which in turn may lead to fewer job opportunities resulting in lower socioeconomic status. When the same child grows up and starts own family, the cycle continues to the next generation. On the other side of the socio-economic spectrum, a child belonging to an affluent urban family also deals with poor nutrition but in a very different way. More than one-third of such children and adolescents, aged 6yrs to 19yrs, are considered overweight or obese. This is because these children are overfed but remain undernourished. Studies show that more than 90% of children in urban areas, belonging to affluent families, consume more than the recommended amounts of saturated fats and added sugars. The consumption of fruits and vegetables in these children is also observed to be less than the recommended intake. Thus, even though they may appear to be well nourished, they have many underlying nutritional deficiencies. Some of these deficiencies impact the performance of these children in academics and extracurricular activities.

Relationship Between Breakfast And Academic Performance

There have been many studies that have looked at the relationship between breakfast consumption and academic performance in children, and most have concluded that eating breakfast improves cognitive functions like memory recall. A study was done in Norway which looked at 475 high school children, found that those who ate breakfast regularly had fewer difficulties in learning, especially mathematics, besides improved reading and writing. Another study carried out in China on kindergarten students found that kids who ate breakfast had higher IQs (intelligent quotients). This was independent of the education level of the parents, or the family’s socioeconomic status. Many similar studies carried out over the years have reported that skipping breakfast was associated with decreased cognitive performance (e.g., alertness, attention, memory, processing of complex visual display, problem-solving, etc.) among the students. Children who do not eat an adequate breakfast can also suffer from hunger pangs while in school, headaches, and stomach pains due to excessive acid, etc. This, besides being a source of distraction for children, can also lead to absence from classes, which in turn can affect academic performance in school.

Relationship Between Specific Foods And Academic Performance

Interestingly, studies have not just found a positive association with breakfast consumption but also between the quality of meals and academic performance. A study carried out in Scotland investigated the consumption of sugary drinks, sweets, chocolates, pizza, savory snacks and hot dogs with learning abilities. The study found that children who had a higher consumption of these foods had increased mathematical difficulties as compared to children who had a more nutritious dietary intake. Another study found that children who ate healthier foods with a low glycemic index had better attention span, word recall and reaction time than children who consumed food with a higher glycemic index that leads to high blood glucose levels soon after consumption Sub-optimal intake of foods, such as fruits, vegetables, and dairy products, has also been associated with lower grades among students.

Relationship Between Physical Activity And Academic Performance

Physical activity is another very important factor that affects academic performance. Today, many mothers with children as young as 10 years old, feel that enrolling their children in extracurricular activities will take time away from their studies and result in poorer academic results. On the contrary, studies have shown that students who are physically active, perform better in school, compared to children who are physically inactive. These kids not only have better grades but also better attendance and fewer absenteeism, better memory recall, concentration during lessons and lesser disciplinary problems. Physically inactive children who gradually increased their activity showed improved memory and cognitive function than when they were physically inactive.

Relationship Between Specific Nutrients And Academics Performance

There are specific micro-nutrients that have been associated with better academic performance.

Children with deficiencies of micronutrients like vitamin A, B6, B12, folic acid, iron, zinc, and calcium, have shown to score lower grades and result in higher absenteeism. Two nutrients, known to have the strongest relation to school performance, are iron and zinc. Iron is an integral part of hemoglobin which is the oxygen-carrying molecule in the blood. Deficiency of iron is called anemia. Symptoms of iron deficiency include fatigue or tiredness, lethargy, slowed growth and development, poor appetite, abnormally rapid breathing, behavioral problems or disciplinary issues and susceptibility to frequent infections. All these individually and collectively can lead to increased absenteeism and thereby decreased academic performance. Iron deficiency also directly affects the ability to undertake physical activity, which in turn can further affect performance in school. Zinc is mainly needed for the body’s immune system to work properly. In addition, it is involved in cell growth, wound healing and for the sense of taste and smell. Symptoms of zinc deficiency are depression and psychological disorders, impaired immunity, impaired growth, diarrhea, delayed sexual maturation, alopecia or abnormal hair growth, impaired appetite, altered cognitive functions and altered sense of smell and taste. Zinc deficiency also leads to poorer performance in school. This can be due to the fact that children with zinc deficiency are more prone to catching an infection and falling sick, thereby missing classes, their ability to memorize is affected, there are psychological disorders that can affect learning, etc. So, how can parents ensure that they give their children the best advantage for improving academic performance? Some of the suggestions are as follows:

• Give them a nutritious breakfast.
• Always have healthy snacks stocked in your pantries, so that kids eat the right foods throughout the day.
• Don’t be fooled by “Low Fat” labels. Such products are usually loaded with sugar. Similarly, “natural” does not always mean whole grain or unrefined ingredients. Educate yourself about reading the labels and identifying what they mean.
• Encourage your children to be physically active, it will not only help them improve their academic performance but also help in building their overall personality.
• A good healthy balanced diet will ensure that your children do not suffer from any nutritional deficiencies.

Kanupriya Khanna, a Sr. Consultant Nutritionist & Dietitian specializing in pediatrics, is a private practitioner at Greater Kailash, New Delhi. For over 15 years, she has been working with mothers and children to create more wholesome food habits with the least restrictions and disruptions. She pioneers the science of healthy eating, using fresh ingredients and foods that are easily available and can be integrated easily into daily lives.

While World Health Organization (WHO) recommends 800 grams or 5-9 servings of fruit or vegetables per day, the new study has shown that it takes just half – that is, 375 grams to get the desired health benefits. This is important for people living in countries who cannot afford a lot of fruits and vegetables.

Potatoes and other tubers were not included and fruit juices were not considered as fruits while calculating the intake. Legumes included beans, black beans, lentils, peas, chickpeas, and black-eyed peas.

The researchers attribute beneficial effects of consuming fruits and vegetables to presence of antioxidants like vitamin C, vitamin E and carotenoids, and fiber in them, which reduces bad cholesterol, improves insulin response, lowers the blood pressure, prevents fat deposition in blood vessels, and improves cellular function in the body.

“Although there is a popular belief that fruits, and vegetables are healthy, there was no long-term study data to support this and hence our findings are new and significant,” said Dr.V Mohan of the Dr. Mohan’s Diabetes Specialties Centre in Chennai, who contributed to the study.

The decade-long research was done in 18 countries with 135,335 participants aged 35 to 70 years. Healthy individuals with no reported diseases and complications were enrolled for the study. They were given questionnaires to record daily diet, lifestyle habits like smoking, physical activity and alcohol intake, and their socioeconomic status like education, income, and employment.

At the end of the study, researchers recorded the number of deaths, cases of cardiovascular diseases, heart attack, and stroke. Then the data was analyzed to see if consuming higher amounts of fruits, vegetables, and dal is related to the number of deaths and adverse outcomes on health. “We found that regular consumption of vegetables, fruits and legumes protectedpeople from cardiovascular disease and death”, states Dr. Mohan.

“This study does not distinguish between cooked vegetables and raw ones, although it is common knowledge that cooking destroys some of the vitamins and minerals, hence as far as possible we should use raw vegetables like tomato, cucumber, carrot and green leafy vegetables which can be consumed raw”, pointed out Dr. Mohan.

According to Estefania Toledo, professor at the Department of Nutrition of the Harvard School of Public Health, Boston, USA, who is not connected to the study,“Increased consumption of fruits and vegetables should beat the expense of reducing other foods and drinks, such as sugar sweetened beverages, red and processed meat, saturated and trans fat, refined cereals, and sugar rich desserts”. She added that consuming more plant-based foods helps replace detrimental foods, which benefits the overall dietary pattern.

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