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.