Latest news with #DeeptiKhatuja
Indian Express
05-07-2025
- Health
- Indian Express
This is what happens to the body if you start your day with two figs soaked overnight
Figs, one of the oldest known plants, are an integral part of the Mediterranean diet. Anjeer, as it is known in India, is a small pear or bell-shaped flowering plant that belongs to the mulberry family. From being a tasty treat to a healthy midday snack, fig comes packed with numerous benefits and ticks all the checkboxes, making it a great addition to one's diet. 'Figs possess a diverse array of bioactive components, including flavonoids, phenolic acids, carotenoids, and tocopherols, which have been used for centuries in traditional medicine for their health-promoting effects, addressing gastrointestinal, respiratory, inflammatory, metabolic, and cardiovascular issues,' said Deepti Khatuja, Head – Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon. 'Proximate composition analysis shows that figs are high in protein (6.31 g/100 g (dry weight basis, DW)) and fiber (17.81 g/100 g, DW), with fat content varying from 1.02 to 2.71 g/100 g DW in edible wild fig fruits. Different fatty acids have been characterized in various fig varieties, with linoleic acid reported as the most abundant, followed by linolenic acid, palmitic, and oleic,' she said. Figs also contain high amounts of carbohydrates (26.02 ± 0.63 g/100 g fresh weight) and amino acids, such as leucine, lysine, valine, and arginine. According to her, the taste and flavour profile of most fruits is determined by the ratio of organic acids to sugars. 'Organic acids are essential for preserving the nutritional value and enhancing the sensory qualities of foods. They also help in reducing inflammation, regulating the immune system, promoting calcium absorption, and preventing blood clots,' she said. Khatuja added that figs have the highest mineral content compared to other common fruits. An important source of potassium, calcium, sodium, magnesium, phosphorous, they also contain trace elements such as iron, manganese, zinc, copper, nickel, and strontium. But how can you get the best out of these superfoods loaded with nutrients? Experts suggest soaking them overnight and having a couple every morning. 'Starting your day with soaked figs provides a good kick start by preventing unnecessary weight gain and providing micronutrients to keep one healthy,' said Khatuja. 'When soaked, they get easier to digest and gentler on your gut. Eat them first thing in the morning, and they help move things along – Regular bowel movements, better digestion, and less bloating,' said Dr Vinitha Krishnan, Chief Clinical Dietitian, SIMS Hospital, Chennai. There's more: She added that the iron helps fight fatigue, especially if you're borderline anemic. The calcium supports bone health. For women, figs can even help with hormonal balance. Plus, they keep sugar cravings in check, thanks to their natural sweetness and fiber. Sadia Sana, Senior Dietician, CARE Hospitals, Hi-tech city, Hyderabad concurred, adding that having 2 soaked figs first thing in the morning is a simple and healthy habit that helps with digestion, keeps your bowels regular, and gives you a gentle energy boost thanks to the natural sugars and fiber. Soaked figs are also easier on the stomach than dry ones. Dr Krishnan recommended daily consumption to be ideal. 'Just stick to two. More isn't better as it can cause bloating or affect blood sugar,' she added. If you're diabetic or have a history of kidney stones, speak with your doctor first. However, she added that it is important to consume them in moderation and as a part of balanced diet and consult a nutritionist/healthcare expert before making changes to the diet.
Hindustan Times
02-05-2025
- Health
- Hindustan Times
Beat dengue and malaria with a stronger immune system: Add these foods to your daily diet
Occasional summer rains create ideal breeding conditions for mosquitoes, leading to a rise in infections such as malaria and dengue. To stay safe, it's crucial to strengthen your immune system and, in the case of dengue, boost platelet count for faster recovery. Also read | 7 fruits and vegetables that can help in quick recovery from dengue In an interview with HT Lifestyle, Deepti Khatuja, Head Clinical Nutritionist at Fortis Memorial Research Institute, Gurugram, said, 'Bolstering the immune system is the key mantra in the current scenario. It helps the body build resistance and combat infections. Practising mindful eating, choosing seasonal foods, staying physically active, and maintaining a positive outlook are the best ways to support overall health.' She recommended the following foods to include in your daily diet: Staying hydrated is essential. Drink plenty of potable water, warm concoctions, herbal teas, broths, and soups. Cold fluids such as lemon water, buttermilk, lassi, and coconut water are also beneficial for hydration, detoxification, electrolyte balance, and improving platelet count. Seasonal fruits like jamun, pears, plums, cherries, peaches, papaya, apples, and pomegranates are rich in vitamins A and C, antioxidants, and fibre. These nutrients aid digestion, support gut health, and help trigger the immune response. Also read | Dengue prevention diet: Foods to eat and avoid for boosting immunity and preventing infection Include a variety of vegetables in your daily meals to promote gut health and enhance immune function. Colourful vegetables provide essential vitamins like A and C, as well as minerals such as zinc and magnesium, all of which act as powerful antioxidants. Spices and herbs like turmeric, ginger, garlic, black pepper, cinnamon, cardamom, and nutmeg have anti-inflammatory, antiviral, antimicrobial, and immune-boosting properties. They help regulate immune cells such as T-cells, enhancing the body's ability to fight infections. Rich in proteins, healthy fats, vitamins, minerals, and antioxidants, nuts and seeds are essential for maintaining a healthy immune system and digestive tract. Proteins and amino acids are vital building blocks for the body. Add probiotic-rich foods like yogurt, buttermilk, cheese, kefir, kombucha, and soy-based products to your diet. These contain beneficial bacteria that support gut health and boost immunity. Also read | World Malaria Day 2022: Health expert shares 3 kitchen remedies to fight malaria Street food: Avoid pre-cut fruits, fried foods, junk food, and any street food during the monsoon, as they are prone to contamination and can cause gastrointestinal illnesses. Skip raw salads unless they are properly washed and steamed, as they may carry harmful pathogens. Meat and seafood: Due to increased risk of waterborne diseases and food poisoning during the monsoon, it's advisable to avoid meat and seafood, which can be potential carriers of infection. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
