Garlic has a variety of potent sulphur-containing compounds which are the reason for its characteristic pungent odour. Allicin, the vital compound among them, is known to have great anti-bacterial, anti-viral, anti-fungal and anti-oxidant properties. The benefits of allicin can be best garnered when it’s finely chopped, minced or pureed and let sit for some time. Garlic is also a reliable source of selenium. Allicin, along with other compounds like ajoene, alliin, etc. found in them also have an effect on the circulatory, digestive and immunological systems of our body and help in lowering blood pressure, detoxification, healing, etc.

Here are 15 health benefits of garlic:

Antibacterial and Antiviral

Garlic is most well-known for its antibacterial and antiviral properties. They help control bacterial, viral, fungal, yeast and worm infections. Fresh garlic is thought to play a role in preventing food poisoning by killing bacteria like E. coli, Salmonella enteritidis, etc.

To treat skin infections

The chemical ajoene found in garlic may help treat fungal skin infections like ringworm and athlete’s foot.

Blood thinning

The anti-clotting properties of ajoene found in garlic help in preventing the formation of blood clots in the body. Hence, it may also increase the risk of bleeding after surgery.

Reduce blood pressure

Angiotensin II is a protein that helps our blood vessels contract thereby increasing the blood pressure. Allicin in garlic blocks the activity of angiotensin II and helps in reducing blood pressure. The polysulphides present in garlic are converted into a gas called hydrogen sulphide by the red blood cells. Hydrogen sulphide dilates our blood vessels and helps control blood pressure.

Protect heart

Garlic protects our heart against cardiovascular problems like heart attacks and atherosclerosis. This cardio-protective property can be attributed to various factors. With age, the arteries tend to lose their ability to stretch. Garlic may help reduce this and may also protect the heart from the damaging effects of free oxygen radicals. The sulphur-containing compounds of garlic also prevent our blood vessels from becoming blocked and slow the development of atherosclerosis (hardening of the arteries). The anti-clotting properties of ajoene help prevent clots from forming inside the blood vessels.

Reduce cholesterol

Garlic has the ability to moderately lower our blood triglycerides and total cholesterol and reduce arterial plaque formation.

Combat allergies

Garlic is known to have anti-inflammatory property. It can help the body fight against allergies. The anti-arthritic property of garlic is due to diallyl sulphide and thiacremonone.  Garlic has been show to improve allergic airway inflammation (allergic rhinitis). Raw garlic juice may be used to immediately stop the itching due to rashes and bug bites.

Remedy for respiratory problems

Daily use of garlic might reduce the frequency and number of colds. Its antibacterial properties help in treating throat irritations. Garlic may also reduce the severity of upper respiratory tract infections. Its benefits in disorders of the lungs like asthma, difficulty of breathing, etc. make it a priceless medicine.  Its ability to promote expectoration makes it irreplaceable in chronic bronchitis.

Diabetes

Garlic increases insulin release and regulates blood sugar levels in diabetics.

Effective against warts and corns

Applying fat dissolving garlic extracts to corns on the feet and warts on the hands is thought to improve these conditions.

Cancer prevention

Daily intake of garlic has been found to lower risk of most types of cancer. This anti-cancer property is due to allyl sulphides found in garlic. PhIP, a type of heterocyclic amine (HCA), has been associated with increased incidence of breast cancer among women. According to studies, diallyl sulphide found in garlic inhibits the transformation of PhIP into carcinogens.

Improve iron metabolism

Ferroportin is a protein which helps in iron absorption and release. Diallyl sulphides in garlic increase production of ferroportin and help improve iron metabolism.

Stir up passions

Garlic’s aphrodisiac property is due to its ability to increase the circulation.

Toothaches

Simply put some crushed garlic clove directly on the affected tooth can help relieve toothaches due to its antibacterial and analgesic properties. But be aware that it can be irritating to the gum.

Reduce weight

Many researchers believe that obesity is a state of long-term low-grade inflammation. According to recent research, garlic may help to regulate the formation of fat cells in our body. Pre-adipocytes are converted into fat cells (adipocytes) through inflammatory system activity. The anti-inflammatory property of 1, 2-DT (1, 2-vinyldithiin) found in garlic may help inhibit this conversion. This may help prevent weight gain.

Photo source: www.sciencedaily.com

Skipping breakfast or not having a healthy one will make your entire day lethargic. You will feel less energised and will have lower levels of concentration. Your body needs food to run efficiently and depriving it of breakfast will eventually lead to health problems.

Since mornings are usually a rush, you want to eat something that is quick to make and is healthy too. Most people associate a healthy breakfast with either eating a bowl of cereals with milk, oats or eggs. While these are healthy, there are various Indian dishes too that are really healthy and easy to make as well. Here are a few ingredients you can use in your breakfast recipes.

Also read: Is your cooking oil making you unhealthy?

Soya

Soya is an excellent source of protein. Almost 35 per cent of its calories come from protein. If you are a vegetarian then do include this in your meals. It is also a good source for fibre and minerals. It can lower cholesterol levels as it has isoflavones thus improving heart health. A quick and easy-to-make recipe using soya is soya dosa. It is healthy with a twist to the usual dosa.

Nachni

Also called ragi, nachni has a number of health benefits and it does not have much fat. If you are on a weight loss diet then this is a good option for you. Nachni is also a great source of iron and fibre. People suffering from diabetes can also benefit from eating dishes containing nachni. Try making nachni pancakes for breakfast.

Sprouts

Sprouts are relatively easy to make. All you need to do is take a handful of pulses and soak them overnight. Drain them and put them in a muslin cloth and leave it for a few hours (preferably 8 hrs). It takes time but not much effort is needed. Once the sprouts are ready, you can add chopped onions and tomatoes and eat them or try making poha with mixed sprouts. Sprouts are loaded with benefits. They are a rich source of minerals and essential vitamins and since they are raw, they do not lose any of their plant nutrients. 

Also read: Exam diet: Foods to boost your brain power

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March 8 is International Women’s Day.

Aashna, 33, is the typical superwoman wannabe. She is a successful techie and works for more than 10 hours a day. She makes sure she spends enough time with her daughter, is the ideal bahu and wife. She believes she is ‘healthy’ as she isn’t suffering from any major disease. However, since the last month or two, she has been feeling extremely fatigued after she returns home from work. She has been skipping the gym because she gets short of breath even with mild exercise. She can’t concentrate on anything and can’t sleep well at night. Her friends suggested it might just be that her age is ‘catching up’ or maybe her hormonal levels were dipping.  When she finally visited a doctor and was asked to get blood tests done, she realized she had iron-deficiency anaemia.

Like Aashna, most of us women do not realize how important getting the right nutrition is. We neglect our diet till the point that we need to be told by our doctors that we have anaemia and need to take iron supplements for it.

Iron is an element that helps our red blood cells carry oxygen better. More oxygen in the blood means better nutrition of various parts of the body leading to better health. Iron also helps helps all the muscles in the body including the heart muscle function better.

Iron deficiency anaemia is usually detected by assessing the hemoglobin (Hb) levels in the body. Normal range of Hb is anywhere between 12-14 gm/dL (for women) and 14-18 mg/dL (for men). Anything below this is considered anaemia. Women are more prone to this deficiency during adolescence (initiation of menstrual periods), during pregnancy and breastfeeding.

Though most women end up opting for iron supplements for anaemia, it is much better to go natural and turn to food instead. Here are some of the natural options:
1. Eat more meat (especially the red variety), fish and eggs if you are a non-vegetarian. Iron from these sources are absorbed much faster than plant sources.  
2. Include more green leafy veggies like spinach (palak) and fenugreek (methi) in your diet. Though they have a good amount of iron, it isn’t absorbed well due to the oxalic acid content in these veggies. Add tomatoes, potatoes to the preparations to enhance the iron absorption.
3. Add sesame seeds (til) to your food. They not only make your food more crunchy and tasty, they up your iron content.
4. Dump sugar and use jaggery (gur) instead. It has a distinct sweet taste and can replace sugar in your tea/coffee, morning cereal and desserts.
5. Eat more legumes like chickpeas (chana), lentils(dal) and soyabean. They are one of the richest sources of iron after meat (half a cup of chana contains around 4.5 mg iron).

So, go get strong and active. Load up on some iron!

Also read: Why you need calcium

Special nutritional needs of women

Preparation Time: 15 mins

Cooking Time: 25 mins

Serves 4

Ingredients

Split Bengal gram (chana dal) 1/2 cup

Spinach (palak) 1 bunch

Cumin seeds (jeera) 1/2 tsp

Asafoetida (hing) 1/8 tsp

Dried fenugreek leaves (kasuri methi) 1/2 tsp

Green chillies, finely chopped 1 to 2

Onions, finely chopped 3/4 cup

Ginger (adrak) paste 1 tsp

Garlic (lehsun) paste 1/2 tsp

Garam masala 1/2 tsp

Coriander (dhania) powder 1 tsp

Low fat milk 1/4 cup

Oil 1 tsp

Salt to taste

Method

1. Clean and wash the chana dal and pressure cook it along with 1½ cups of water for 1 whistle. Drain and keep aside.
2. Boil plenty of water in a pan, add the spinach and cook for 2 to 3 minutes.
3. Drain the spinach and refresh it in ice-cold water. Drain again and purée it to a smooth paste in a blender. Keep aside.
4. Heat the oil in a non-stick pan and add the cumin seeds, asafoetida and kasuri methi.
5. When the seeds crackle, add the green chillies, onions, ginger paste and garlic paste and sauté till the onions turn golden brown in colour.
6. Add the garam masala, coriander powder and salt and cook for 1 minute.
7. Add the spinach purée, milk and ½ cup of water and cook for 3 to 4 minutes.
8. Add the cooked dal and simmer for 4 to 5 minutes.
9. Serve Hot

Nutrient values per serving

Here is the original recipe source: Hariyali dal by Tarla Dalal

Have you been noticing your scalp through your hair? Are friends and family pointing out to you that you’re looking older? Maybe it’s time you considered consulting a skin specialist or a trichologist for the problem.

Firstly, you need to understand why you are losing hair. In certain cases like menopause or childbirth in women, the hair growth often returns to normal six months to two years later. For temporary hair loss due to illness (such as fever), radiation therapy, medication use, no treatment is necessary. The hair will usually grow back when the illness has ended or the therapy is completed. If the hair loss isn’t due to any of the causes mentioned above, there are good medical and surgical options for the problem.

When you do visit the trichologist (a doctor who deals with hair and the scalp), a thorough history is often noted down. Depending on your case, your doctor might suggest you get some blood tests done to find out if there are any hormonal imbalances, nutrient deficiency etc.

In some cases, where the hair loss isn’t too bad, the doctor may start the treatment more conservatively. He/she may try correcting the hormonal imbalance if any or suggest a high protein and an iron-rich diet.

Click here to read about food items that can prevent hair loss. 

The doctor will also discuss the type of hair loss you have and suggest various treatment options – medical (using medications that can be taken orally or applied on the scalp) or surgical. Here are a few of the medical options:

If you suffer from male pattern baldness (or androgenic alopecia):

Minoxidil: Used for both men and women, it is a solution that is applied directly to the scalp to stimulate the hair follicles. It slows down hair loss for many men and some even grow new hair.  It works best on the crown compared to the frontal region. However, one needs to be very careful while applying it since application to the face or neck skin can cause unwanted hair growth in those areas! And you may have to continue using it for a really long time since stopping the usage has often been linked to increased hair loss.

Finasteride: It is a pill that blocks the action of natural hormones in scalp hair and reduces hair loss. Approved for use in only men with androgenic hair loss, this drug is found to be safe in postmenopausal women. 

Dutasteride: It  may help in hair loss by blocking the production of or binding of testosterone in the scalp hair follicles. You are not permitted to donate blood before the six-month clearance time after taking this medication.

Prostaglandin analogs (bimatoprost): Primarily used for eyelash enhancement, have the potential for hair regrowth in men and women. However, their efficacy in scalp hair loss is yet to be established.

If you suffer from patchy hair loss (or alopecia areata):

This is a very unpredictable condition and hence slightly more difficult to treat.

• If your hair loss is not widespread, the hair is likely to regrow in a few months without treatment.
• For severe forms, small amounts of steroids like triamcinolone may be injected into your affected scalp patches to stimulate hair growth. 
• Other options such as oral steroids, immune-suppressants or ultraviolet light therapy are available for severe cases but they have potential side effects or risks.
• Contact immunotherapy may be the most effective treatment for severe alopecia areata. A medicine is applied on your scalp once a week which irritates the skin and makes it red and scaly. Hair growth may appear within 3 months of beginning treatment. Side effects include a severe rash (contact dermatitis) and swollen lymph nodes.
• Psoralen with Ultraviolet A Light (PUVA) therapy may also be used to treat alopecia areata if you have large areas of skin affected by the disorder or you cannot use other treatments. A medicine, called psoralen, is used to make the scalp more sensitive to ultraviolet A (UVA) light before exposing it to the same.

If you suffer from ringworm of the scalp (or Tinea capitis):

Tinea capitis may be hard to get rid of and it may return after treatment.  Griseofulvin, terbinafine or itraconazole are used for 4 – 8 weeks to treat ringworm in the scalp (Tinea capitis). Keep the area clean. A medicated shampoo containing ketoconazole or selenium sulfide maybe helpful to slow or stop the spread of infection. However, the shampoo alone cannot get rid of the ringworm. Wash towels in warm, soapy water and dry each time they are used by someone who is infected. Soak combs and brushes for an hour a day in a mixture of one-half bleach and one-half water for 3 days. Do not share combs, hairbrushes, hats, towels, pillowcases, or helmets with other people.

Also read: Cosmetic and surgical treatments for hair loss

Also read: Women’s special dietary needs

Researchers, led by Rinat Armony-Sivan, director of the psychology research lab at the Ashkelon Academic College, studied pregnant women about to give birth at the Barzilai Medical Centre, according to Ashkelon statement. The first group of women (stress group) lived in an area where there were more than 600 rocket attacks during their first trimester of pregnancy. The second group lived in the same area and became pregnant three to four months after the rocket attacks ended. Researchers questioned both the groups to determine whether they were healthy and without pregnancy complications. 

Subsequently, cord blood was collected from newborns, and serum ferritin (iron) concentrations were measured. Results showed that the 63 babies whose mothers were in the stress group had significantly lower cord-blood ferritin concentration than the 77 infants in the other group. ”Our findings indicate that infants whose mothers were stressed during pregnancy are a previously unrecognized risk group for iron deficiency,” Armony-Sivan said. “Pregnant women should be aware that their health, nutrition, stress level and state of mind will affect their baby’s health and well-being.” These findings were presented on Sunday at the Paediatric Academic Societies (PAS) annual meeting in Boston, US. 

Source: IANS

Since both a deficiency and an excess of iron can negatively impact brain function, the body’s regulation of iron transport to the brain is crucial, the journal Proceedings of the National Academy of Sciences reports. When iron levels are low, the liver produces more transferrin for increased iron transport. The researchers wanted to know whether brain structure in healthy adults was also dependent on transferrin levels, according to a California statement. ”We found that healthy brain wiring in adults depended on having good iron levels in your teenage years,” said Thompson, member of California’s Lab of Neuro Imaging. 

“This connection was a lot stronger than we expected, especially as we were looking at people who were young and healthy – none of them would be considered iron-deficient. ”We also found a connection with a gene that explains why this is so. The gene itself seems to affect brain wiring, which was a big surprise,” he said. Thompson’s findings are based on MRI scans on 615 healthy young-adult twins and siblings, who had an average age of 23. By averaging the subjects’ transferrin levels, which had been assessed repeatedly – at 12, 14 and 16 years of age – the researchers estimated iron availability to the brain during adolescence, Thompson said.

Source: IANS