Tag Archives: broccoli

Broccoli Helps to Prevent Arthritis

Do you have joint pains or suffer from Arthritis? According to a recent study, eating broccoli can help you manage your pain better. The study was published in the journal Arthritis & Rheumatism. It stated that broccoli can help in getting relief from inflammation in osteoarthritis, which is a degenerative joint disease in which cartilages that normally protect joints start to wear away under the influence of inflammatory factors.

Broccoli is rich in vitamins A, B, K, C and nutrients such as potassium, zinc and fiber. It is found that consumption of sulforaphane, a compound found in broccoli can lead to less cartilage damage. This sulfur-based compound is found effective in blocking enzymes that contribute to inflammation in cartilages.

Other factors that can help you in osteoarthritis are eating healthy and including some activity in your daily routine. It’s a common myth that exercises can harm your joints, if you suffering from arthritis. In fact, doing joint friendly exercises and water based activities can increase muscle strength and bone structure. Strengthening exercises with low impact cardio like walking are swimming are preferable options.

You need to watch your diet and stick to healthy and balanced meals. Minimize sugar and fat intake in your diet. You can opt for seasonal vegetables, fruitswhole grains, lentils, low fat dairy products and avoid packaged and processed foods.

Eating broccoli can protect your joints from damage. However, consuming broccoli cannot reverse or cure osteoarthritis, but is a way to prevent it.

— this article is written by a dietitian @ FitHo
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Preventing Osteoporosis

Lately women in the early 30′s are suffering from osteoporosis. The earlier average age was from 50 years, around the same time menopause would set in. The reason is with menopause the body experiences a dramatic drops in estrogen production that results in bone loss. This was labeled  as  a growing old diseases since the two big reasons for developing osteoporosis are when the body fails to form enough new bone or when the old bones are reabsorbed by the body, but not anymore.

Calcium and phosphate are two minerals that are essential for normal bone formation. Throughout youth, your body uses these minerals to produce bones. Mineral intake during adolescence and early adulthood lays the foundation of healthy bones for the coming years.  Not getting enough calcium and body not being able to absorb enough calcium from the diet adversely affects the bone production and bone tissues.

Bone is a dynamic living tissue that becomes strong when exercised or used and becomes fragile when unused. Mostly we are advised to eat foods rich in calcium for bone development but equally excluding foods that lead to loss of bone mineral in the body like sugar, sodas, table salt, coffee and alcohol. But are you forgetting nutrients which directly or indirectly benefit the bone health like vitamin D for better absorption of calcium, vitamin K which activates osteocalcin which is a bone protein which bonds calcium, vitamin C which improves bone absorption and other bone minerals like magnesium, phosphorous, boron etc.

Though dairy is the most popular source of calcium, many other nutrients required for prevention and better bone health can be consumed from plant based sources like vegetables and fruits which are rich in various nutrients. Optimum levels of the following nutrients in your diet will improve your bone health as well as overall fitness.

Women are more prone to developing osteoporosis than men due to two reasons first they are genetically born with a lower bone mass than men and secondly estrogen levels. Estrogen plays an important role in keeping bones strong and healthy, in both men and women. Changing levels of estrogen especially in women make them more vulnerable to this disorder.

Foods bad for bone health

Salt: Over consumption of salt than the daily requirement could make you lose calcium. You require 2400 milligram of sodium in a day. Not only you consume sodium through salt in foods but foods naturally contain salt which could create an excess. Eat salt in moderation to avoid loss of calcium.

Soda: Sweetened soft-drink and aerated drinks cause loss of calcium in the body and has been observed while excreted in urine. The phosphoric acid which is the fizziness in soda drinks could lead to faster loss of calcium.

Caffeine: Caffeine in excess of 100 milligram can cause loss of some calcium in the body. Caffeine is not consumed by the body just through coffee but some iced teas, energy drinks and other drinks contain them.

Alcohol: Alcohol blocks calcium absorption in the body and restricts bone building minerals to be absorbed properly. Bones become weak faster and can cause trouble while healing of bones due to alcohol consumption during fracture.

Some vegetables which immensely improve bone health and maintain them and avoid loss of bone minerals in the body are green peas, cabbage, broccoli, lettuce, spinach, asparagus, oats, parsley, lemons, milk and dairy etc. Though milk and dairy are the best sources but these vegetables have various nutrients to support good bone health and prevent osteoporosis. Exercising, the often most forgotten factor, is critical to bone health as it helps in improvement of bone density and better absorption of nutrients.

— this article is written by a dietitian @ FitHo

Protein Sources for Vegetarians

Vegetarians often feel left out that there are not much protein options available in their diet as compared to their non-vegetarian counterparts. Chicken, eggs, lean meats, red meats, fishes are popularly known as the good sources of protein. The good news is that there are plenty of protein options available for vegetarians to meet the daily protein requirement. Contrary to the belief an average individual only requires approximately one gram of protein per kg of body weight to meet the daily protein requirement intake. Extra protein gets stored as fat in the body.

Soy Bean and Soy Milk (Cr/freedigital)

Protein helps in the building of muscle fiber and for various other functions of the body. Protein is required by the body for the growth, maintenance and repair of all cells. It is also essential for the synthesis of antiboidies which fight infection and is the main nutrient for our hair, nails etc.

Best Vegetarian Protein Sources

Yogurt: Yogurt and Greek yogurt both are healthy options for protein. One cup of yogurt can provide you with 14 gm of protein and more ever with other nutrition as well. Opt for a plain yogurt than the sweetened and flavored one as it is less in sugar and other additives. Yogurt boosts bone health, promotes colon health and boosts immunity. Greek yogurt contains more protein than the regular yogurt.

Soybean: Soyabean is one of the richest vegetarian protein source and is rich in carbohydrates, fats and other important vitamins and minerals. Men should eat less of soy products as they are high in female hormones and excess consumption could cause man boobs. Other soy products are equally healthy for protein. Like tofu, soymilk etc are all healthy sources of protein. (more…)

— this article is written by a dietitian @ FitHo