make food your priority,
Post on 20-Feb-2022
1 Views
Preview:
TRANSCRIPT
INDIAN DIETETIC ASSOCIATION
TRADITIONAL SPICES AS IMMUNO BOOSTERS
MAKE FOOD YOUR PRIORITY, TO STRENGTHEN YOUR IMMUNITY
-ADI-ACCEPTABLE DAILY IN TAKE“
“
Ginger tea, ginger chutney, ginger garlic paste in gravies, finely chopped ginger in dhals & regular preparation (pongal), ginger juice extract with honey & tulsi leaves (1 tea spoon).
GINGER (FRESH/POUND) (ONE TO TWO INCHES)
Cocoa & nuts, handfull nuts & seeds (seasame, ground nuts, cashew nuts, almonds roasted bengal gram), chikki
ZINC RDA : 12 MG/DAY
Garlic chutney, ginger garlic paste in gravies garlic cloves (3nos) boil till soft in 50ml milk+200ml water at bed time, poondu kuzhambu.
GARLIC (FRESH/POUND ADI : 26/DAY
TULSI (FRESH LEAVES)ADI : 26/DAY (UP TO 5 LEAVES) IN MEN
Fresh tulsi leaves, tulsi leaves tea, ginger, tulsi leaves, lemon juice & honey*(avoid honey in dm patients)
4 pinches in chappathi dough, gravies
KALONJI SEEDS(KARUN JEERAGAM)
ADI : < 26/DAY (4 PINCHES)
Vitamin c
AMLA (UNCODKED), GUAVA,CAPSICUM RAW (SALAD),
TOMATO JUISE, TOMATO SALAD.
*(To be avoided in cardiac & people with diabetes & dyslipidemia)
COCONUT OILADI : < 10ML
Home cooked fish curry, fenugreek seeds, whole grams, walnuts, flax seeds (< 1tsp/day)
OMEGA 3 FATTY ACID FOOD SOURCES
TURMERIC (FRESH POWDER)ADI : RESRICT TO < 20/DAY (4 PINCHES)
Turmeric+powder 1pinch milk with cardamom, ginger & tulsi leaves with palm sugar or jaggery
TOMATO (LYCOPENE)(FRESH COUNRY TOMATO)
Tomato soup with pepper, ginger & garlic, tomato rasam with pepper
STAR ANISE (FRESH POWDER)ADI : 1PINCH (0.56/DAY)
& SWEET POTATO
Tea/gravyBoiled & serve with juice
MURUNGA KEERAI(DRUMSTICK LEAVES)
Murunga keerai soup with ginger & garlic murunga keerai, tulsi, gooseberry, guava, ginger as fresh green smoothie
ANTIOXIDANT COMPOUND OF COMMON SPICES
DOSAGE OF VARIOUS SPICES FOR HUMAN CONSUMPTION
Turmeric
Saffron
Fenugreek
Cinnamon
Anise
Nutmeg
Raw Grlic
Ginger
400-600 mg powder, one to three times a day
1.5 g/day
5 g/day
1 to 1.5 g/day
0.5 to 3 g of seed, or 0.1 to 0.3 ml of the essential oil
1 to 2 mg/kg body weight
2 to 5 g of fresh per day
0.25 to 1 g, 3 to 4 times daily
SPICES
Black Pepper
Ginger
Tumeric
Red Pepper
Chilli Pepper
Clove
Rosemary
Sage
Oregano
Thyme
ANTIOXIDANTS
Phenolic amides, flavonoids
Gingerol
Curcumin
Capsaicin
Capsaicin, capsaicinol
Eugenol
Carnosic acid, carnosol, rosemarinic acid rosmanol
Carnosol, carnosic acid, rosmanol, rosmarinic acid
Derivatives of phenolic acid, flavonoids, tocopherols
Carvacrol thymol, p-cymene, caryophyllence, carvone borneol
Marjoram
Allspice
Flavanoides
Pimetol
DEMERITS OF VARIOUS SPICES FOR HUMAN CONSUMPTION
CONCLUSION
Consuming spices in excess amounts is not safe for health and is risky.
• Some spices may increase acid secretion and may cause damage to the inner layer of the stomach.
• In injured stomach, spices may cause undesirable effects: cumin and coriander increase gastric secretion, whereas, red pepper inhibits gastric secretion.
• Consuming high doses of turmeric for longer periods has shown to cause decrease in body weight gain and changes in liver weight, both of which are not healthy.
• Processing of garlic may lead to loss of health beneficial active compounds and also reduces the functioning capacity of enzymes present in it. Therefore, it is advisable to consume raw garlic. [note: in some people with gastritis and GERD (gastroesophageal reflux disease), raw garlic may worsen the condition. It is also known to trigger migraine headache in a few].
• Spices are widely used in food, pharmaceutical, cosmeceutical, nutraceutical and health care sectors, in view of the multiple health benefits of the bioactive compounds present in them.
• Therefore, as a part of balanced diet, consumption of appropriate dosage of spices is recommended, for the quality of life to be extended!!
• Spices are an essential part of human diet, not only for flavor and taste but also for the medicinal properties that they contain.
INDIAN DIETETIC ASSOCIATIONIssued in Public Interest by:
top related