Do you include dairy products like milk, yogurt and cheese in your daily diet? If not, then start doing so because a new study has revealed that higher intake of dairy products may improve bone mineral density and strengthen the spine.
Dairy intake seems to be most beneficial for men over age 50, and continues to have positive associations irrespective of serum vitamin D status, according to researchers, including one of Indian origin.
They said that dairy products are inked with higher volumetric bone mineral density and vertebral strength at the spine in men.
Shivani Sahni from Institute for Ageing Research in the US said,"This study related dairy intake with quantitative computed tomography (QCT) - derived bone measures, which are unique because they provide information on bone geometry and compartment-specific bone density that are key determinants of bone strength."
For the study, the researchers examined 1,522 men and 1,104 women aged 32-81 years.
They examined QCT measures of bone to determine associations with dairy intake.
"The results of this study highlight the beneficial role of a combination of dairy foods upon bone health and these beneficial associations remain irrespective of serum vitamin D status in a person," Sahni said.
The study was published in the Journal of Bone and Mineral Density.
The development of a girl’s breast at puberty is a major differentiating factor between the silhouette of a boy and a girl. However, sometimes, men too can develop breast tissue. This condition is known as Gynecomastia. While it is not fatal or very harmful to a person’s overall health, it can cause emotional distress and affect a person’s self-confidence.
Gynecomastia can be triggered by a number of factors including diet, lifestyle, hormonal imbalances etc. One of the most surprising causes of this condition is milk. This is because milk is considered to be rich in oestrogen. When talking of milk, it can be categorised as organic and non-organic milk. In order to increase the amount of milk, a cow can produce they are often injected with hormones. Milk collected from cows who have received such treatment is known as non-organic milk while milk collected from cows who have not received any form of treatment to boost milk production can be termed as organic milk. Non-organic milk may also have a higher than normal IGF-I level. This refers to an insulin-like growth factor that aids in the development of breast tissue.
The main reason milk consumption is encouraged is for its high calcium levels. However, you can get your calcium from other natural sources as well. Green leafy vegetables like spinach, kale and bok-choy are very rich in calcium and the calcium from these vegetables can be very easily absorbed by our bodies. Thus, skipping your glass of milk will not give you weak bones.
Gynecomastia can be treated. Increasing your intake of cruciferous vegetables like broccoli and cauliflower can help absorb and remove oestrogen from the digestive tract before it goes into the blood stream. Spices like turmeric can increase testosterone levels and help balance hormones. Phytoestrogens like flax seeds and soy can also help treat gynecomastia by minimising oestrogen levels and reducing cholesterol.
Two ayurvedic herbs that can increase the production of testosterone and thus, help maintain a balance between oestrogen and testosterone are tribulus terrestris and cordycep. Red clover can also help reduce oestrogen levels. Sarsaparilla is yet another ayurvedic herb that can help treat this condition by strengthening muscles.
In addition to these dietary changes and herbal medicines, one must also exercise to reduce fat tissue in the chest area. Lifting weights or chest bench presses are ideal exercises to strengthen chest muscles and reduce gynecomastia.
It is a universally known fact that milk is good for your health, unless you are lactose intolerant of course. But have you ever taken a close look at what milk really accomplishes for your body?
Knowing about the medical advantages of consuming milk can also inspire you to include this nutritious item in your diet on a regular basis.
Astonishing Complexion: A glowing complexion is everyone's dream. And milk keeps your skin to stay supple, delicate and sparkling. This is because of the numerous vitamins and nutritional supplements it contains. Drinking about two glasses of milk every day can offer you this benefit in a wonderful way.
Solid Teeth: Milk is a powerhouse of calcium, and that is precisely what your teeth need. Milk also helps in avoiding depressions and tooth rot. Along with calcium, vitamin D is also extremely important for your body, so ensure that the milk you drink is laced with vitamin D.
Solid Bones: You already know that children need to drink milk regularly to build healthy bones and it's also good for their overall development. But grown-ups can also benefit by drinking milk to keep their bones solid, which will lessen the danger of osteoporosis. Once more, this advantage originates from the calcium found in milk, and also vitamin D which retains the calcium in the body.
Muscle Growth: Milk can enhance muscle development in a very effective way. This is because of the protein found in milk. Numerous athletes and health freaks drink milk after a workout, as it gives their body the vital supplements needed for recuperation. Milk also forestalls muscles soreness and recharges the liquids that are lost through physical exertion.
Weight reduction: Studies have demonstrated that ladies who drink milk daily will probably get in shape faster than ladies who don't drink milk. In case you're looking for a solid nibble or satisfying snack, drink a glass of milk. It's additionally prescribed that you take it with supper or while eating an organic product.
Researchers have also found that milk keeps various maladies at bay. It has the ability to lower hypertension and decrease the danger of strokes. Likewise, milk can diminish the creation of cholesterol by your liver and enhances visual perception. There are a few scientists who also believe that milk can reduce the danger of building up of certain types of malignancy.
Be it burgers, bagels, muffins, sandwiches or simple toasts, bread has made headway into the diets of a huge portion of the populace. Although a staple diet for many since time immemorial, the consumption of bread has increased extensively in the recent past. But, which type of bread should we intake to incur the best health impacts is a question that bothers many. The general assumption is that the wholegrain variety is the best alternative. However, the barrage of marketing tactics makes it impossible to distinguish the best variety from the others.
There are a whole lot of myths surrounding the best variety of bread and you must choose wisely before settling for one particular type. It is expedient to look beyond the overt appearance or the name of the bread, one needs to be wary of the ingredient before taking a call.
Mostly, white bread is made out of refined flour which is often striped off essential nutrients and fibers. To worsen the situation, white bread is often bleached with certain chemicals to enhance its appearance.
Certain assumptions deem brown bread as the healthier option. Unfortunately, it isn't true always. More often than not, brown bread is simply white bread with artificial coloring added to it or is caramelized. They essentially add no surplus nutritional value.
Similarly, multigrain bread can often mislead the consumers about its health impacts. Unlike whole wheat bread, multigrain breads are usually chemically treated with softened grains. This does not effectively recover the lost nutrients of the bread.
Whole wheat bread has more pronounced health benefits. It contains more wheat germ and fibers in comparison to the more processed varieties of bread. Having evaded the toxic additives, it has relatively healthier effects on our blood sugar levels.
As you realize that the bread that you eat does not necessarily affect your health favorably, wisdom lies in seeking out the least harmful variety. In that context, rye bread or spelt bread contains greater amount of minerals. Besides, bread made from barley, oats and millets have greater mineral content than the commercially hybridized varieties and promote better health.
In case you have a concern or query you can always consult an expert & get answers to your questions!
It is tough to imagine Indian cuisine without cottage cheese or paneer. If the non-vegetarians have their ever-so-versatile chicken, then vegetarians have for long taken pride in their most beloved 'paneer' which can blend in any dry or gravy preparation. Cottage cheese makes way into so many of our desserts too. Apart from these indulgent preparations, paneer can make for a healthful food too. Many people also consume raw cottage cheese with black pepper or add it to their salads for its milky flavour and numerous health benefits. Cottage cheese is fresh curd cheese which is mildly flavoured. In processing paneer, whey (remaining liquid after curdling) is drained but the curd is not pressed due to which a certain amount of whey is left in it.Here are 6 health benefits of paneer or cottage cheese that will make you add more of the creamy wonder to your diet.
1. Rich In Protein
According to Bangalore based nutritionist, Dr. Anju Sood, "Cottage cheese is a dense source of protein". She says, "It depends upon the kind of milk from which the paneer is churned. If it is from full cream milk, it is high on fat too, in addition to being a protein dense food. Other than iron, almost all essential minerals like calcium and magnesium are present in cottage cheese." 100 grams of cottage cheese contains 11 gm of protein, according to USDA. Cow's milk contains the highest amount of casein protein among various kinds of milk. Therefore cottage cheese derived out of cow's milk is one rich source of protein you can load up on. Another highlight of cottage cheese is that it does not require any cooking and can be consumed directly. A cube of raw paneer therefore makes for a powerhouse of protein.
2. Cottage Cheese Strengthen Bones And Teeth
Cottage cheese is one of the best sources of calcium. Experts say that cottage cheese can fulfil 8% of the daily recommended value. 100 grams of cottage cheese has a whopping 83 grams of protein! Adequate calcium levels ensure healthy bones, teeth, healthy heart muscles and smooth nerve functioning too.
3. Maintains Blood Sugar Levels
Cottage cheese can help regulate blood sugar levels too. Cottage cheese is packed with magnesium which can not only check the untimely spikes but also ensure better heart health and immune system. The high protein component of paneer also helps slow release of sugar into the blood and prevents abrupt hike and decline in blood sugar levels.
4. Good For Heart Health
Cottage cheese can do wonders for your heart health too. Paneer contains potassium which has been known to play a key role in fluid balance of body. Your kidneys play a crucial role in managing your blood pressure by controlling the amount of fluid stored in your body. The idea is simple, the more the fluid, the more the pressure. Potassium not only helps regulate the ideal fluid balance but also negate the effects of too much salt. However one has to make sure that the paneer is not too salty. The excess sodium in the cottage cheese can wreak havoc on your heart health. Potassium and sodium both are electrolytes, but potassium does the fluid balancing job without the common side-effects of sodium.
5. Improves Digestion
Cottage cheese can also aid digestion. Cottage cheese has decent amount of phosphorous which helps in digestion and excretion. The magnesium present in cottage cheese can also prevent constipation. Magnesium has a laxative effect. Which means it draws water into the stools, making them softer and easier to pass through the intestinal walls.
6. Rich Source Of Folate
Folate is a B-complex vitamin which is very essential for pregnant women. Folate helps fetal development in expecting mothers. Apart from this, folate plays a crucial part in red blood cells production too.
7. Boosts Weight Loss
The protein dense cheese can keep you satiated for long and keep the hunger pangs at bay. In addition to being rich in protein, paneer is also a rich source of conjugated linoleic acid. This fatty acid helps increasing the fat burning process in the body.
Add it to your salads, gravies or have them raw but make sure you don't miss out on the incredible health benefits of your favourite paneer.