THE PALAK PANEER STORY
If you thought eating palak paneer is a great source of iron,reading this article might change your thinking.

Palak paneer, a popular Indian dish is made by combining pureed spinach and paneer. Spinach is thought of as a good source of iron and paneer a milk product as a source of calcium. So a combination of both in a single preparation is thought to be a good source of both iron and calcium especially for kids who would normally not eat spinach in any other form. The fact however is something different.

Palak paneer provides calcium and very little iron. You may wonder why and this article tells you the reasons.

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled.

It is a rich source of vitamin A (and lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach. It is a source of folic acid (Vitamin B9), and this vitamin was first purified from spinach. To benefit from the folate in spinach, it is better to steam it than to boil it. Boiling spinach for four minutes can halve the level of folate.

Spinach is considered to be a rich source of iron. For example, the United States Department of Agriculture states that a 180 g serving of boiled spinach contains 6.43 mg of iron, whereas one 170 g ground hamburger patty contains at most 4.42 mg.
The bioavailability of iron is dependent on its absorption.

This is influenced by a number of factors.

Iron enters the body in two forms: nonheme iron and heme iron. All of the iron in grains and vegetables, and about three fifths of the iron in animal food sources (meats), is nonheme iron. The much smaller remaining portion from meats is heme iron. The iron in spinach is poorly absorbed by the body unless eaten with vitamin C. The type of iron found in spinach is non-blood (non-heme), a plant iron, which the body does not absorb as efficiently as blood (heme) iron, found in meat.The larger portion of dietary iron (nonheme) is absorbed slowly in its many food sources, including spinach. This absorption may vary widely depending on the presence of binders such as fiber or enhancers, such as vitamin C. Therefore, the body's absorption of non-heme iron can be improved by consuming foods that are rich in vitamin C. However, spinach contains iron absorption inhibiting substances, including high levels of oxalate which can bind to the iron to form ferrous oxalate, which renders iron in spinach unusable by the body.
Spinach also has a high calcium content. However, the oxalate content in spinach also binds with calcium decreasing its absorption. Calcium and zinc also limit iron absorption.[9] The calcium in spinach is the least bioavailable of calcium sources.[10] By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach.

Spinach, raw
Nutritional value per 100 g (3.5 oz)
Energy 97 kJ (23 kcal)
Carbohydrates 3.6 g
Sugars 0.4 g
Dietary fiber 2.2 g
Fat 0.4 g
Protein 2.2 g
Vitamin A equiv. 469 μg (52%)
Vitamin A 9400 IU
- beta-carotene 5626 μg (52%)
- lutein and zeaxanthin 12198 μg
Folate (Vit. B9)194 μg (49%)
Vitamin C 28 mg (47%)
Vitamin E 2 mg (13%)
Vitamin K 483 μg (460%)
Calcium 99 mg (10%)
Iron 2.7 mg (22%)
Percentages are relative to US recommendations for adults.Source: USDA Nutrient database
Paneer is a milk product and contains calcium.Tbe calcium in paneer in fact inhibits the iron absorption in spinach further when combined to make palak paneer.

Thus the spinach in palak paneer provides very little iron. In fact spinach by itself provides very little iron due to its calcium and oxalate content. To improve the iron absorption from spinach adding lemon juice a source of vitamin C helps.

IRON ------
It's all in the diet. Getting the right amount of iron and other nutrients from food is very important. As we grow older we need more iron and nutrients, but tend to pay less and less attention to what we're eating. A little care with diet can help keep anemia at bay.
Iron is found in two different forms in foods. They are called 'Haeme' and 'Non Haeme' iron. Animal foods like meat, fish, poultry, egg etc contain iron in its haeme form while the non-haeme form of iron is found in all plant foods.

Haeme iron is more easily absorbed than non-haeme iron and hence animal foods are considered to be a comparatively better source of iron. But vegetarians need not despair, for there are plenty of iron rich plant sources as is demonstrated

• Eat iron-rich legumes - Dried beans and peas are the most iron-rich plant sources in our diet. Soya bean is a valuable source of iron, vitamin B12 and protein. To combat anaemia add a quarter cup of soya bean in the form of beans or flour to your diet everyday. The simplest way is to add 100 gms of soya flour to 1 kg of wheat flour to make chapattis.
• Add on Vitamin C - Good news for vegetarians: vitamin C enhances the absorption of non-haeme iron from vegetables, fruits and fortified cereals. A glass of fresh orange juice with breakfast can more than double the amount of iron your body absorbs. Remember however that Vitamin C and iron work only when eaten together
• Cook in iron pots - In the old days the iron that leached into food from iron cooking pots and pans was the best unintentional fortification. Although an iron pot can only add non-haeme iron, it can make a big difference to your diet. So try to use iron pots and pans whenever practical.
• Add some fortified foods to your diet - Boost your iron intake by adding iron fortified or enriched breakfast cereals to your diet.
• Try to avoid refined and processed foods - Go easy on maida, pasta, noodles, polished rice, ready-to-eat foods, etc. Try to replace sugar with jaggery, which is a rich source of iron.
• Beware the calcium effect - Don't combine an iron-rich meal with too many cheese sauces and milk shakes. Milk and cheese don't contain the animal protein factor, and can in fact slightly inhibit iron absorption, primarily because of the high calcium and phosphate content.
• Don't drink tea or coffee with your meals - The tannins in these beverages bind with iron, making less of it available to your body. A cup of tea with breakfast can block three-fourths of the iron that you would have otherwise absorbed.
• Take supplements if required - Pregnant women need iron supplements since it's extremely difficult to meet the increased demand for iron through meals.

Calcium Sources
Calcium laden foods….
1.Dairy products like milk, curds, cheese, paneer and buttermilk.
2.Green leafy vegetables like spinach, amaranth. colocasia, fenugreek etc. and other vegetables like broccoli.
3.Whole cereals specially ragi.
4.Pulses like moong, moath beans, chana, rajma etc. Sprouted pulses are a better source of calcium as sprouting increases the calcium content.
5.Soya and its products like soya milk, soyabeans, tofu, soya granules and soya nuggets.
6.Nuts and oilseeds like almonds, walnuts, peanuts, sesame seeds (til) etc.

Fats—Essential in Small Amounts
Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods
Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body process such as the maintenance of blood pressure and the progress of a healthy pregnancy
Types and Sources of Fats
Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature
Found primarily in animal foods and palm and coconut oils
Monounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils and in fatty fish


Fats and Health
Fats affect blood cholesterol levels
Low-density lipoprotein (LDL) = “bad” cholesterol
High-density lipoprotein (HDL) = “good” cholesterol
Saturated and trans fats raise levels of LDL; trans fats also lower levels of HDL
Unsaturated fats lower levels of LDL
Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk

Best choices = monounsaturated fats and polyunsaturated omega-3 fats
Limit intake of saturated and trans fats

Proteins—The Basis of Body Structure
Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
Of twenty common amino acids in foods, nine are essential
Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones.
Complete and Incomplete Proteins
Complete protein sources = foods that supply all the essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply most but not all essential amino acids
Plants, including legumes, grains, and nuts
Recommended Protein Intake
Adequate daily intake of protein = 0.8 gram per kilogram (0.36 gram per pound) of body weight
Acceptable Macronutrient Distribution Range = 10–35% of total daily calories as protein

Carbohydrates—An Ideal Source of Energy
The primary function of dietary carbohydrate is to supply energy to body cells.
Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel
During high-intensity exercise, muscles get most of their energy from carbohydrates
During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen


Simple and Complex Carbohydrates
Simple carbohydrates contain one or two sugar units in each molecule
Found naturally in fruits and milk and added to many other foods
Include sucrose, fructose, maltose, and lactose

Complex carbohydrates consist of chains of many sugar molecules
Found in plants, especially grains, legumes, and tubers
Include starches and most types of dietary fiber

Whole Grains
Before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran
During processing, the germ and bran are often removed, leaving just the starchy endosperm
Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients
Refined Carbohydrates Versus Whole Grains
Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds
Whole grains take longer to digest
Make people feel full sooner
Cause a slower rise in glucose levels
Choose foods that have a whole grain as the first item on the ingredient list on the food label
Whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown rice, popcorn, barley, etc.

Recommended Carbohydrate Intake

Adequate daily intake of carbohydrate = 130 grams
Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate
Limit on intake of added sugars
Food and Nutrition Board: 25% or less of total daily calories
World Health Organization: 10% or less of total daily calories

• Nutritional Requirements: Components of a Healthy Diets
• Essential nutrients = substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs
  
• Proteins
  
• Carbohydrates
  
• Fats
  
• Vitamins
  
• Minerals
  
• Water

Graying Hair

Have you started seeing the first strands of grey in your hair? Here’s what you can do to prevent further graying.

Causes of Graying of hair----

Grey hair, gives the indication of improper protein synthesis. The pigment melanin is responsible for the change of hair colors. Early graying of the hair is basically hereditary, and we can inherit it from one of our parents or grandparents. Grey hair can also be influenced by stress. A person experiencing a prolonged period of stress and anxiety may notice, over a period of time, white hairs gradually appearing. Malnutrition, worry, shock, deep sorrow, tension and other similar conditions may also slow down the production of melanin resulting in grey hair. Lack of some of the B vitamins, iron, copper, and iodine in the daily diet is said to be a contributory factor. Other causes of premature graying of hair are an unclean condition of the scalp, drying it with an electric dryer, and use of hair dyes.

What can I eat to prevent premature graying?

Eating seafood is possibly one of the best things you can eat to promote all-over hair health. It is rich in zinc, iodine and protein, which are excellent for the hair. So if you enjoy seafood, make it a point to have fish several times a week. Remember that eating canned fish will not give you the same benefits as eating freshly cooked fish. If you don’t eat fish, consider fish-oil supplements.
Iron is good for hair and is found in dark green vegetables, meat and some pulses. Remember that too many iron supplements can be bad for you.
Eating foods rich in Vitamins B and C will ensure that your hair stays strong, does not break easily, and does not grey early. Pork, vegetables, whole grains, wheat germ, soymilk are all rich sources of Vitamin B, while citrus fruits are excellent sources of Vitamin C. Eating adequate Vitamin C helps increase absorption of iron. Try and have a glass of orange juice daily.
Your hair will never be healthy if you do not drink enough water. Drink at least eight to ten glasses a day.

What else can I do to promote hair health and delay graying?

Washing your hair with very hot water or using hair-dryers excessively weaken roots, and may lead to premature graying. When using a hair-dryer, take care not to point it to your scalp. Similarly, try and wash your hair with cool or lukewarm water.
Nourishment and proper grooming is very important to keep the hair texture, growth, shin and luster in a good condition. Therefore use a shampoo & conditioner that suits your hair type. For daily washes, use a shampoo that is mild, gentle & moisturizing. Don't use too much conditioner or else it makes hair greasy.
Daily massage your hair with your fingertips; it helps proper blood circulation in the scalp.

DANDRUFF

Everyone experiences the dandruff problem some time in their life. Summer is the season which makes you sweat a lot thus giving you an oily and sticky scalp. On the other hand too much of dryness in the scalp can also lead to dandruff. The skin of the scalp is sensitive. Dandruff is nothing but the excessive shedding of dead cells of the scalp. Human body gets rid of dead cells occasionally. Loosing some amount of dead cells is normal but large amount of flaking could lead to irritation and redness. Dandruff is the accumulation of the dead skin in a large amount.

Causes of Dandruff

There are many causes of dandruff. To begin with an imbalanced diet and constipation can be reasons for a scalp full of white dandruff flakes. Using a shampoo which is not suitable for your hair or excessive use of hair products like gels, mousses and styling sprays can make hair unhealthy. Stress, fatigue, pollution and exposure to cold weather add to the problem even further.

Proper diet to cure dandruff

Follow a diet that keeps your hair healthy. For example, Omega 3 Fatty acids found in fishes is beneficial for hair. It is also necessary to have adequate amount of fibers in your diet.

One should add raw vegetables and fruits to the diet. Drinking plenty of water is also essential to keep skin hydrated. Intake of fibers and water helps dispel toxins from the body. Carrots, broccoli, spinach and tomatoes are rich sources of Vitamin A, including them in your diet helps fight infections. Dark green vegetables, sprouts, nuts, dry fruits and beans are also very beneficial for a healthy scalp.

Maintaining a healthy scalp is the only way to keep dandruff away.
• Wear scarves or caps before stepping out of the house. Sunrays are harsh on scalp skin and can harm hair structure.
• Avoid exposing hair to cold weather. It can cause hair problems including dandruff. Make use of head gears in extreme weather conditions.
• Wash your hair at least twice a week. In humid weather washing your hair thrice a week is advisable. Select a shampoo which is suitable for your hair texture.
• Condition your hair after every wash. Some may need mild conditioning and some may need deep conditioning, according to their hair texture.
• Apply a leave-in conditioners for shiny, radiant hair
• Avoid combing you hair when they are wet. Use a wide toothed comb.
• Avoid chemical treatments such as colouring, highlighting, straightening or perming if your scalp is prone to dandruff.
• Practice stress reducing methods such as meditation and yoga. These healing treatments can have positive effects on physical health and your hair condition too.

HAIR FALL

Does your hair fall a lot? Don't worry, you're not alone. Millions of people from all around the world suffer from dry, brittle and weak hair. Some of the possible reasons for falling hair are:
• Tension
• Too much work
• Illness
• Poor diet
• Over-exposure to the sun
• Perming
• Amateur bleaching
• Too frequent and inexpert use of tints, rinses or other colorants

Here is what you can do to prevent hair fall
• Shampoo regularly at-least 2-3 times a week. Remember, a CLEAN scalp is a HEALTHY SCALP.
• Good hair oil also promotes hair growth.
• A high protein diet with plenty of fruits, green vegetables and dairy products is a must.
• Drink 10-12 glass of water everyday.
• Use a very mild shampoo and condition your hair at least twice a week. When you do, make sure you rinse out the conditioner thoroughly, otherwise residue build-up will cause your hair to look limp and dull.
• Know your vitamins! IRON is important for healthy hair and brittle, limp hair indicates an iron deficiency. Spinach has a good iron content, so gulp it down!
• ZINC helps prevent hair loss and graying. Eat adequate zinc rich foods. Overweight people tend to have zinc deficiency, which is inversely related to the body mass index. Thus if you are overweight and if your hair falls too much, you may want to increase your intake of zinc containing foods. Recipes containing stone ground, wholegrain flour are rich in zinc.
• A shortfall in VITAMIN B may cause dandruff, falling hair, loss of color and could encourage grey hair. So B group Vitamins are essential for gloss, color and thickness.
• VITAMIN C ensures the health of capillaries supplying blood to hair follicles. Make sure your diet includes plenty of fresh fruits and veggies.
• VITAMIN E encourages hair growth. Switch from refined flours to whole-meal and wheat-germ, eggs, vegetable oil.
• COPPER stops hair from falling. Studies show that the copper content in the blood serum of people with falling hair is less than normal. Include small quantities of nuts, especially cashews and peanuts, seeds, whole milk and beans in your diet as these contain minute but important amounts of copper.

What should I do when I get acne?

Acne is common at puberty. If infected by pressing and pricking and allowing dirt to infiltrate the vulnerable areas, it causes major problems.
Following precautions, could help to get rid of the problem:
Don't press or prick acne unnecessarily.
Hygiene of the whole body, especially of the face, is essential to remove dirt and grime from the face, wash your face frequently with warm water.
Remove oil (surface oil) from the face by washing it with mild soap. To clean your face you can use a small slightly abrasive face sponge. In severe conditions when pain and inflammation persists steaming will be beneficial. Avoid oily cosmetics. Non-oily, non-greasy and water-based cosmetics can be used. But it is always better if you avoid the use of cosmetics.
Raw milk: Wash your face with raw milk before you go to sleep. This is termed as effective and easy method to get rid of acne.Steam: take a steam from boiled water with your head covered with towel, it help in opening the pores. Do it twice a week. Remember to rinse your face with cold water after that
Avoid mental tensions, worries fear and avoid excessive thinking. mental relaxation with meditation and yoga will help you to release your tension. Be relaxed, the problem gets resolved.
Fresh water, fresh air, and sunlight will help to improve the skin condition.
Fresh water, fresh air, and sunlight will help to improve the skin condition.
Regular exercise and long walk will keep you fresh, fit and fine.
Diet plays a dynamic role in keeping you healthy. Bad dietary habits are likely to produce disease. So you should be keen on taking nutritive and healthy diets.
What diet should I take?
Eat a diet high in fiber, like whole grains, fresh vegetables and fruits to provide nutrients to your skin Experts believe that dietary changes are very successful with most of the people. Drink six to eight glasses of water everyday as it helps your body system to work properly.
· Avoid hot (ushna), spicy, oily, fried and pungent food.
· Always try to avoid junk food, fast food and outside food (because it contains lots of spices, oil, and chemicals such as sodium bicarbonate etc.)
· Cut out fats and take leafy vegetables in plenty with proper washing and cleaning, it will form bulk of the stool you pass and will give you relief from constipation.
· Take sufficient amount of water, liquid juice etc., which will reduce dryness of intestine and will drain out wastes from your blood through urine. Fruit juice such as grapes, lemon etc., is recommended.
Do not:
· Do not wash your face vigorously.
· Limit exposing your skin to the sun
· Do not touch your face, when your hands are unclean.
· Do not squeeze pimples, as it may lead to more blemishes.
· Consume less sugar, caffeine, refined processed food, meats that are high in fat and food that contains a lot of iodine.

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