Home Grown Veggies? Way to Health
- 1. Dr V Usha Menon MBBS MRCP UK PhD
- 2. Nutrition Recommendation NIN Cereals/ millets 400gm/day Pulses 80 gm/day Oils &fat 30gm/day Vegetables 300gm /day 50gm Green leafy vegetables (GLV) (100gm for pregnant women ) 50gm Root tubers 200 gm Other vegetables 100 gm fruits/ day
- 3. Why Eat Vegetables? Fairly low in cost and calories Very filling Nutritional Value Versatility Easy to prepare Why Eat Fruits? A little more expensive than vegetables Very expensive out of season Versatility and excellent snacks
- 4. Vitamins and Minerals Vitamin A: aids in eye sight provided by leafy green and deep yellow vegetables Vitamin C: prevents scurvy, helps fight colds - provided by broccoli, green peppers, cabbage, citrus fruits Vitamin B: - provided by all vegetables in varying amounts, seed vegetables especially.
- 5. What is Fiber? Indigestible portion of plant foods. May be soluble or insoluble Benefits Reduce risk of colon cancer Reduces blood cholesterol Diabetics – regulates blood sugar Helps you feel full
- 6. • Fermentable (feeds your gut bacteria) • Soluble fiber: Onions, vegetables ,oats, barley, nuts, fruits, and legumes (beans) • Resistant starch: Unripe bananas, oats, beans, cooked and cooled starches • Non-fermentable (increases stool bulk) • Insoluble fiber: Whole grains, nuts, fruits, vegetables • Most plant foods contain a combination of soluble and insoluble fiber. • Some bowel conditions may require restriction of fermentable fiber. Sources of Fiber
- 8. Gut flora: the microorganisms that live in the digestive tract • • Gut flora includes: • Bacteria, archaea, fungi, and viruses The amount of bacteria in the human body • Number • 100 trillion bacteria in and on your body (90% in large intestine) • Bacterial cells outnumber human cells 10 to 1 (You are 90% bacteria!) • Species • 10,000 species of bacteria in your body • 1,000 species of bacteria in your gut • Weight • All the bacteria in your body weigh a total of 1.5 kg The gut microbiome in health and in disease Andrew B. Shreiner,1 John Y. Kao,1 and Vincent B. Young2 Curr Opin Gastroenterol. 2015 Jan; 31(1): 69–75.
- 10. Good and Bad Bugs
- 12. Functions of the gut microbiome • Regulates immune function • Prevents growth of harmful microorganisms • Fermentation of indigestible food (fiber) • Production of nutrients Vitamin K2 • B vitamins • Short chain fatty acids (SCFA) • Influences hormone and neurotransmitter production Can gut bacteria improve your health? Initial research suggests certain bacteria in your gut can prevent and treat many common diseases
- 13. Health effects of an altered gut microbiome • Impaired immune function • Increased susceptibility to infection • Allergies and auto-immune conditions may be related to altered microbiome • Increased inflammation, both in the gut and systemically • Increases risk of chronic diseases and obesity • Aging • Gut microbiota in older adults is significantly different from young adults • Altered brain function
- 14. Gut bacteria impact many brain functions • Sleep regulation • Mood • Pain sensitivity • Appetite regulation • Stress • Bacteria may influence stress response • Stress response may alter the microbiome
- 15. The development of the microbiome • Begins at birth • Vaginal birth: exposure to vaginal and intestinal microbes • C-sections: minimal bacterial exposure • Correlate with increased risk of allergies and auto-immune conditions • Breastfeeding
- 16. Prebiotics • Prebiotics feed gut bacteria • Fermentable fiber in foods • Prebiotic supplements ○ • Types of supplemental prebiotics: ○ • Fructo-oligosaccharide (FOS) ○ • Mannan-oligosaccharide (MOS) ○ • Galacto-oligosaccharide (GOS)
- 17. Feed your Flora with Fiber • Gut bacteria eat (ferment) fiber. ○ • Whole plant foods are main sources ○ • Vegetables • Fruits • Whole grains • Beans and legumes • Nuts and seeds • Association between high fiber diet and reduced risk of: • Obesity • Heart disease • Cancer
- 18. Putting together a healthy diet • Does your diet feed only 10% of you? • 90% of your cells are bacteria • Make sure you are feeding them! • Eat more plants (greater quantity and variety) • Aim for consuming at least 30 different plant species per week
- 19. According to the Food Guide Pyramid it is recommended that one consume 3-5 servings of vegetables per day. So how much to eat
- 20. How much is a serving? 1 cup of raw leafy vegetables 1 medium size piece of fruit ½ cup of other vegetables, cooked or chopped raw ¾ c (6 oz.) of vegetable juice or fruit juice
- 21. Look for good color, firmness, and the absence of bruises and decay. Avoid wilted and odd shaped vegetables Handle with care to prevent bruising. Choose vegetables that are medium in size. Buy only what you will use within a short time. Shopping for Vegetables
- 22. Vegetables can be purchased: Fresh: best quality Frozen: next to fresh it’s the best quality Canned Dried Fresh vegetables that are in season usually are of good quality and low in price.
- 23. Fresh Most vegetables should be refrigerated. Store them in the crisper or in a plastic bag (potatoes, store in a cool, dry place) Frozen Keep frozen: avoid re-freezing Canned Store in a cool, dry place Storing - gradual loss of antioxidants Storage
- 24. Pesticides All veggies & fruits soiled in pesticides even organic Washing remove some but better to have your own greens and micro greens daily More than 20 variety GLV are available
- 25. How to get the GLV