#Vegetarians lead a #healthier #life than #meat-eaters: #Study

Non-vegetarian food may lose its charm beyond your taste buds. Vegetarians have been found leading a healthier life as compared to meat-eaters. Incidence of diseases such as pancreatic cancer and respiratory problems are also less common among vegetarians than in those who consume meat regularly, according to a latest study.

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However, there were no significant differences observed in mortality between people following different dietary patterns.

The study, conducted by the Oxford University and published in the American Journal of Clinical Nutrition, is one of the largest analysis piloted on the subject and involved two prospective studies that covered 60,310 persons living in the United Kingdom.

Findings of the study suggested significant differences in health risk, mainly related to chronic diseases, among regular meat-eaters, low-meat eaters, fish-eaters and vegetarians. For specific causes of death, compared with regular meat-eaters, low meat-eaters had around 30-45% lower mortality from pancreatic cancer, respiratory diseases, and all other causes of death. Fish-eaters had almost 20% lower mortality from malignant cancer and around 20% higher circulatory disease mortality. Vegetarians and vegans had 50% lower mortality from pancreatic cancer and cancers of the lymphatic or hematopoietic tissue.

The findings remained unchanged on further adjustment for body mass index, sex and smoking habits, the report said.

The study comprised 18,431 regular meat-eaters (who ate meat five times a week on an average), 13,039 low meat-eaters, 8516 fish-eaters (who ate fish but not meat), and 20,324 vegetarians (including 2228 vegans who did not eat anything sourced from animals).

According to Dr Anoop Misra, a leading endocrinologist and Chairman, Fortis C-Doc, similar studies are required in Indian population because there are stark contrasts in dietary patters of vegetarians and meat- eaters in the country. “The vegetarian food in India is not always the same as it is western countries. Here vegetarian food often contains high amount of carbohydrates and fat from oil etc. This is the reason that cardiovascular diseases, obesity and diabetes are common even among vegetarians in India,” Dr Misra said.

Recently, the World Health Organisation’s cancer research agency – the International Agency for Research on Cancer (IARC), also classified the consumption of red meat as “probably carcinogenic” to humans. “This association was observed mainly for colorectal cancer, but associations were also seen for pancreatic cancer and prostate cancer,” the agency had said. While classification of red meat was based on limited evidence, in case of processed meat the agency found “sufficient evidence” suggesting that consumption of processed meat causes colorectal cancer.

In a separate report on health risks due to climate pollutants, the WHO has recommended high and middle-income populations to increase their consumption of nutritious plant-based foods to reduce heart disease and some cancers. It said slow methane emissions is associated with some animal-sourced foods.

7 #sources of #vitamin D

We list foods that are a great source vitamin D!

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Salmon
Salmon is known to be high in fat content, thus being an excellent source of vitamin D. One serving of salmon will provide you with your daily recommended vitamin D intake. In addition to salmon, tuna, catfish and mackerel are also some options for vitamin D.

Milk
Milk is also an excellent source of vitamin D. A single glass of vitamin D will provide you up to a quarter of the recommended vitamin D.

Cereal
Many cereals are also fortified with vitamin D. Before picking up a cereal box, remember to check the nutritional information to be sure of the level of vitamin D.

Eggs
The egg yolk is said to be high in vitamin D. Though the whole egg does not contain vitamin D, still it is advisable to have the whole egg.

Orange juice
In addition to milk and cereal, orange juice is commonly fortified. One glass of orange juice a day will give you a good dose of vitamin D.

Mushrooms
Mushrooms have a significant amount of vitamin D. The amount varies according to its type or varieties. Shitake mushrooms are considered to be one of the best sources of vitamin D.

#Barley #water for a #thinner #waistline

Here is a wonder grain which can trim your inches considerably!

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A unique grain, barley is filled with benefits manifold. Extremely low in calories it acts as a wonderful diet supplement and helps maintain a slim stature. Being low in cholesterol, it is known to reduce cholesterol levels.

The core ingredient in this highly useful grain is beta-glucan that is also found in oat bran. Explaining it’s benefits nutritionist Aruna Kulkarni elaborates, “Barley is packed with insoluble fibre which retains water. So it flushes out intestinal contents with great speed. This also minimises the risk of cancer, since the possibility of harmful elements accumulating in the intestines is less. It is also a good cure for digestive problems like constipation.”

While the market is filled with varieties like pearl, pot or whole hulled barley, the latter is known to possess the maximum health benefits. Being from the brown family, whole hulled barley has twice the fibre and vitamins compared to the other varieties. Although the pearl variety is the most refined, it contains ample quantity of iron and fibre.

Barley water is a boon for kidneys as well. It can combat arthritic and rheumatic problems if consumed in large quantities. It is advisable to prepare your own barley water rather than picking up the readymade stuff as it is known to be laded with excess preservatives and sugar. Kulkarni shares with us the recipe of making an ideal glass:

– Boil 1 kg of barley until soft

– Strain the extract

– To make it tasty mix fresh lemon or orange juice

– One can add Demerara or golden sugar if required

Can be used for longer periods if refrigerated

If stored in a dark place, away from the light, barley pods can last up to one year. So, make this wonder grain a part of your daily diet regimen. Include it in soups, cereals, salads or have it plain, and raise a toast to your good health.

4 #seeds for #good #health

Seeds should be eaten regularly or eaten as a pastime activity, whichever suits. Why? Because it tastes good and it’s also very healthy.

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Seeds are meant to be eaten and not discarded. It is a rich source of antioxidants and vitamins which is essential for a healthy mind and body. Sunflower seed, flax-seed, pumpkin and sesame seeds are delicious natural foods with unsaturated fats.

Sunflower seeds are rich in Vitamin E which can help the circulatory system function perform better. It also has a calming effect on your brain because of high levels of tryptophan which creates a relaxing effect. Baking these seeds with a sprinkling of salt makes it crunchy and even more palatable.

Pumpkin seeds are delicious and healthy. These seeds have properties that help alleviate inflammation without any side effect. It has properties which alleviate depression without any side effects that is caused by medications. It can be roasted with salt and pepper for better taste.

Watermelon seeds are often not eaten along with the fruit. In fact, sun dried watermelon seeds are very popular. It contains iron, potassium, vitamins, fats and calories which is important for everyday nutrition. Watermelon seeds should be chewed before swallowing if its nutritional content is desired.

Sesame seeds are considered most mineral-rich foods in the world. It is rich in calcium, magnesium, copper, iron, manganese, zinc, vitamins, and fiber. They are rich in anti-cancer lignin which is found in sesame seeds. Grind the seeds and mix it with salads and veggies to ensure a healthy meal.

Seeds are healthy, edible and yummy. Eating just the flesh of the fruit is a wasteful idea. Next time you eat a fruit or a vegetable, remember to eat those seeds as well. Chucking them away means throwing away a lot of goodness and health benefits.