Aren’t methi aloo one of your most favourite dishes during winter? Well, you’re not alone! Fenugreek leaves are in season during winter and are used widely in Indian households in the form of sabzi or paranthas. We have previously talked about the many health benefits of fenugreek seeds and how they help in weight loss and even digestion. Nutritionally speaking, fenugreek is rich in fibre, protein, iron, manganese and magnesium. In this article, we elaborate on the many health benefits of fenugreek and why it is ideal to include them in your diet, this time of the year.
Health benefits of fenugreek you simply cannot miss
1. Beneficial for diabetics
Fenugreek can be beneficial for people with type 1 diabetes and type 2 diabetes. It can be helpful in improving carb tolerance in non-diabetic people as well. Fenugreek seeds can improve functioning of insulin. These benefits can be credited to the fibre content in fenugreek.
2. Natural cholesterol reducer
Fenugreek leaves can help in improving intestinal cholesterol absorption and production of cholesterol in the liver. It reduces cholesterol in people suffering from Atherosclerosis and diabetes. Some studies also show that fenugreek can increase production of good (HDL) cholesterol and reduce production of bad (LDL) cholesterol and triglycerides.
3. Breastmilk production
Breastmilk is known to be the best source of nutrition for child’s development. Mothers who are face issues with breastmilk production can benefit from fenugreek. You can either have it in the form of vegetable or as a herbal tea, and it can give a boost to production of breastmilk. However, issues with breastmilk production must be consulted with a doctor.
4. Can help with gastrointestinal issues
Antioxidant properties of fenugreek and its fibre content can help in improving digestion, thus reducing several gastrointestinal problems. Consuming fenugreek in the form of tea can help in reducing incidence of constipation, gastritis, indigestion and stomach pain. Fenugreek leaves are good for gut health, colon and stomach ulcers, intestinal inflammation and Irritable Bowel Syndrome. They can also help in improving liver function and reducing acidity and diarrhoea.
5. Boost testosterone production in men
Fenugreek can boost production of testosterone hormone in men. Some studies show that it can also help in boosting libido. More research is required in watching out for benefits of fenugreek in boosting testosterone production in men.
6. It is good for heart patients
Regular consumption of fenugreek seeds or fenugreek leaves can be beneficial for your cardiovascular health. Fenugreek can reduce risks of heart disease. Cholesterol improving properties of fenugreek are further beneficial for heart health. Fenugreek is a herb which reduces risk of heart attack and blood clots induced by stroke.
7. Reduces inflammation
Fenugreek can reduce inflammation levels in the body, helping with issues like chronic cough, boils, bronchitis and various skin conditions including eczema. Fenugreek can also be helpful in dealing with boils, body pains, kidney ailments and swelling in lymph nodes.
This winter, load up your kitchen with fenugreek leaves and avail the many benefits of this herb!
Can Garlic Help In Controlling Cholesterol? Our Expert Has The Answer
High levels of bad cholesterol or LDL cholesterol in your blood can increase risks of heart disease. It is thus important to ensure that your cholesterol levels are under control at all times. Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two kinds of cholesterol , where the former is referred to as the bad cholesterol and the latter as good cholesterol. While cholesterol is made in the liver, there are certain foods that can increase cholesterol levels. These foods are primarily those high in saturated and trans fat. Similarly, there are foods that lower your cholesterol levels, and one such food item is garlic.
Garlic is a spice which is popular for its benefits on digestion, high blood pressure and inflammation to name a very few. However, there are some studies which talk about cholesterol improving properties of garlic as well.
WebMD says that garlic may reduce total cholesterol in the body by a few percentage points. This however, may only be for the short term. It further adds that garlic may prolong bleeding and blood clotting time. Thus, intake of garlic should be avoided before surgery or intake of any blood thinning drugs.
We ask clinical nutritionist Dr Rupali Datta about garlic and its cholesterol-reducing properties. She says, “Allicin is the active compound in garlic, which may be contributing to lowering cholesterol. However, it is more effective in controlling heart diseases vis a vis blood thinning and its anti-inflammatory properties. There are some studies which have talked about minor effect of garlic on cholesterol,” she says.
Foods that help in lowering cholesterol
Legumes are rich in minerals, fibre and protein. Some studies say that including legumes in your diet can lower bad cholesterol in the body.
Healthline mentions that some vegetables contain soluble fibre that can help in reducing cholesterol levels in the body. Vegetables like eggplants, carrots and potatoes can all be included in your diet to keep cholesterol and weight under control. They are good for heart health.
3. Berries and fruits:
Fruits are rich in soluble fibre that help in lowering cholesterol levels in the body. Berries and grapes contain plant compounds that can increase good cholesterol and reduce bad cholesterol in the body.
4. Almonds and walnuts:
Including nuts in your diet can be good for heart health. Nuts contain monounsaturated fats. Walnuts contain omega 3s and almonds contain L-arginine, which is an amino acid that helps the body make nitric oxide. This helps in regulating blood pressure.
5. Fatty fish:
Fatty fish like salmon, mackerel and tune are rich sources of omega 3 fatty acids. Omega 3s are good for heart health as they reduce inflammation and stroke risk, and increase levels of good cholesterol in the body.
(Dr Rupali Datta is Consultant Nutritionist at Fortis Escorts)
Most hip and knee replacements ‘last longer than thought’
Eight out of 10 knee replacements and six out of 10 hip replacements last as long as 25 years, said a large study from the University of Bristol.
This is much longer than believed, the researchers said, and the findings will help patients and surgeons decide when to carry out surgery, BBC reported.
To date, there has been little data on the success of new hips and knees.
But this Lancet research looked at 25 years’ worth of operations, involving more than 500,000 people.
Hip and knee replacements are two of the most common forms of surgery in National Health Service (NHS), but doctors often struggle to answer questions from patients on how long the implants will last.
Nearly 200,000 of the operations were performed in 2017 in England and Wales, with most carried out on people between 60 and 80 years old.
Dr. Jonathan Evans, orthopedic registrar, lead study author and research fellow at Bristol Medical School said, “At best, the NHS has only been able to say how long replacements are designed to last, rather than referring to actual evidence from multiple patients’ experiences of joint replacement surgery.
“Given the improvement in technology and techniques in the last 25 years, we expect that hip or knee replacements put in today may last even longer.”
As the aging population grows, and life expectancy rises, this becomes even more important, Evans added.
Chronic inflammation can lead to memory problems: Study
Acute inflammation, that results from injury and does not heal or is recurring, might lead to thinking problems, say experts. The report, which has been published in Neurology, further states that psychological stress and nagging infection can also trigger chronic inflammation.
In order to arrive at this result, blood tests on 12,336 men and women who were of the average age of 57, were conducted. These reports were then segregated and given a “inflammation composite score” based on factors like clotting, white blood cell count, and other tests. The cognitive facilities of the participants were also assessed through routine tests of verbal fluency, memory and processing speed. The study has been quoted in The New York Times.
After controlling for factors like age, blood pressure, heart disease, education, and many others, it was deduced that more the number of inflammatory factors, greater the chance of cognitive decline over 20 years of follow-up. Decline in memory seems to be strongly associated with inflammation.
“We know that dementia starts earlier than the appearance of symptoms,” Keenan A Walker, lead author and a postdoctoral researcher at Johns Hopkins said. “We’ve shown that levels of inflammation matter for dementia risk. Reducing chronic inflammation involves the same health behaviors that we already know are important for other reasons — regular exercise, healthy diet, avoiding excessive weight gain and so on,” Walker added.
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