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Nutrition

Try this nutritious grilled fish!

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Try this nutritious grilled fish!

Do you love grilled fish? For sure, many does! And when it comes to fish, one will have many types and also one can cook in various ways. Before we dive into the recipe, let us take a look at the health benefits of the fish.

  1. Protects brain health
  2. Promotes healthy heart
  3. Promotes good sleep
  4. Great source of Omega-3 fatty acids
  5. Good sources of iron and magnesium
  6. High in protein
  7. Good source of calcium and Vitamin D

Ingredients:

Fish fillets – 200g
Onion – 1 Medium size
Red chilli powder – 1/4tsp
Lemon – 1 no.
Turmeric – a pinch
Salt – to taste
Cumin seeds – 1/4tsp
Mustard seeds – 1/4tsp
Green chilli – 3-4
Curry leaves – 10-12
Garlic – 5-7 pods
Oil – 1 tsp

Process:

  1. Roast onion on tawa till light brown and cool. Roast cumin seeds.
  2.  Now grind onion, garlic, cumin seeds, mustard seeds, curry leaves and green chillies to fine paste. Mix salt and red chilli powder to it.
  3. Marinade fish fillets with the grounded masala and 1 tsp oil for 3 hours. Place aluminium foil on a baking tray and keep marinated fish pieces and cover with another sheet of foil seal the edges.
  4. Now bake it in preheated oven at 175 degrees C for 15 minutes.
  5. Squeeze lemon before serving and serve hot.

Nutritional facts:

Calories – 311

Protein – 37 g

Fat – 9.2 g

For further information and consultation:

Doctor name: M.Lakshmi Tejasvi
Specialization: Sports Nutrition and Clinical Nutrition
Degree: Masters in Clinical Nutrition, Certified in sports Nutrition, certified in Autistic Care nutrition, Nutritigenetics and P.G Diploma in healthcare management

For any queries , kindly email to drtidybiz@gmail.com

 

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Nutrition

Tomatoes are life saviours! Don’t ignore them!

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Tomatoes are life saviours! Don’t ignore them!

We Indians consider tomatoes as major part of our cuisine as they offer impressive bunch of health benefits. In fact they are good to eat raw as well. We strongly recommend that you add tomatoes as a part of your regular balanced diet without fail because of the following reasons. Read on.

1. The Vitamin A in tomatoes are great to keep your hair strong and shiny.
2. They work as wonders for skin, eyes, bones and teeth.
3. Tomatoes contain good deal of Vitamin C too along with Vitamin E and this is primarily because these vitamins and beta-carotene work as antioxidants to neutralise harmful free radicals in the blood.
4. They consist coumaric acid and chlorogenic acid that work to protect the body from carcinogens that are produced from cigarette smoke.

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Nutrition

Recipe for health-giving Makhana mix is here

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Recipe for health-giving Makhana mix is here

Also, known as fox seeds or lotus seeds, the Makhana is the most popular snack if you are looking for a healthy choice. They can be enjoyed in the form of roasted or can be added to curries. Surprisingly, one can prepare desserts also with them.

However, we have bought the Makhana mix for you. Read on and give a try.

Ingredients:

Makhana – 60g
Ground nut – 5g
Curry leaves few
Red chilli powder – ¼ tsp
Salt to taste
Turmeric – ¼ tsp
Oil – 1 tsp

Process:

1. Heat oil on low flame and add ground nut and curry leaves and then toast it for a while.
2. Now, add turmeric and mix well, then add salt
3. Take it out from flame and add add chilli powder and makhana
4. Toss the mixture well
5. That’s it. Serve it immediately.

Nutirion facts:

Energy – 104 Kcal
Protein – 2.91g
Carbohydrate – 23.1g

Benefits of Makhana:

1. Reduces inflammation
2. Improves bone health
3. Decreases cholesterol
4. Reduces blood pressure
5. Supports weight loss
6. Helps with anti-ageing
7. Promotes heart health

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Nutrition

Take a look as how ultra-processed foods impact health

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Take a look as how ultra-processed foods impact health

Ultra-processed foods and their effect on Health:

•Globally the consumption of ultra-processed foods are increasing.

•The ultra-processed diet is associated with biochemical alterations such as oxidative stress, inflammation, and intestinal dysbiosis.

•The pro-oxidative and inflammatory environment could be a factor that leads to the configuration of immune cells.

•A possible connection between diet, systemic oxidative stress and the immune system could represent a lower tolerance of the immune system and an increased risk of infections.

Ultra-processed foods and their effect on Health

In recent years, the increase in ultra-processed food consumption in the world has been increasing. The nutritional profile of an ultra-processed diet is associated with the development of cellular alterations that lead to oxidative stress. The chronic pro-oxidative state leads to an environment that influences the proliferation, apoptosis, and signaling pathways of immune cells. Likewise, the decrease in the transcription factor Nrf2( Nuclear factor erythroid -2related factor), due to the exacerbated ROS (Reactive Oxygen Species) production, leads to changes in the immune function and the response to infections. The present review is to analyze the connection between an ultra-processed diet, systemic oxidative stress, and immune tolerance, as a contribution to the scientific evidence on the impact of oxidative stress on health and the possible risk of infections, since its consideration is an important reference in the association of the current eating pattern and the immune response.

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