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Overview

Benefits of Sorghum And Its Side Effects

The health benefits of Sorghum are such that it is a good source of vitamins and minerals, has high content of dietary fibres, is a rich source of antioxidants, helps in inhibiting tumour growth, natural cure for patients of diabetes, staple food for celiac patients, lowers blood cholesterol, helps in weight control, provides strong bones, improves mood, boosts energy levels and promotes blood circulation.

Benefits of Sorghum And Its Side Effects

Table of Content

Sorghum
Nutritional Value of Sorghum
Health Benefits of Sorghum
Good source of vitamins and minerals
High content of dietary fibres
Rich source of antioxidants
Helps in inhibiting tumour growth
Natural cure for patients of diabetes
Staple food for celiac patients
Lowers blood cholesterol
Helps in weight control
Helps to provide strong bones
Helps in improving mood
Helps to boost energy levels
Helps to promote blood circulation
Uses of Sorghum
Side-Effects & Allergies of Sorghum
Cultivation of Sorghum

Sorghum

Sorghum (Sorghum bicolor), also known as great millet, Indian millet, milo, durra, orshallu is a cereal grain plant of the grass family (Poaceae) and bears edible starchy seeds. Sorghum is a strong grass and usually grows to a height of 0.6 to 2.4 metres (2 to 8 feet), sometimes reaching as high as 4.6 metres (15 feet). Stalks and leaves are coated with a white wax and pith. The central portion of the stalks of certain varieties is juicy and sweet. The leaves are about 5 cm (2 inches) broad and 76 cm (2.5 feet) long. The tiny flowers are produced in panicles that range from loose to dense. Each flower cluster bears 800–3,000 kernels. The seeds vary widely among different types in colour, shape and size but they are smaller than those of wheat. Sorghum is especially valued in hot and arid regions for its resistance to drought and heat.

Nutritional Value of Sorghum

Every 100g of Sorghum contains a total of 339 kcal of energy, 74.3 grams of Carbohydrates, 6.3 grams of dietary fibre, 11.3 grams of protein, 3.3 grams of total fat out of which saturated fat is 0.5 grams, monounsaturated fat is 1.0 grams, polyunsaturated fat is 1.4 grams, Omega-3 fatty acids is 65 milligrams, Omega-6 fatty acids is 1305 milligrams and zero cholesterol. It also contains Vitamin B1 or Thiamine (0.2 mg), Vitamin B2 or Riboflavin (0.1 mg), Vitamin B3 or Niacin (2.9 mg), Vitamin B5 or Pantothenic acid (0.367 mg), Vitamin B6 (0.443 mg), Vitamin B9 or Folate (20.0 mcg), Vitamin E or Alpha tocopherol (0.50 mg), Calcium (28.0 mg), Iron (4.4 mg), Magnesium (165 mg), Phosphorus (287 mg), Potassium (350 mg), Sodium (6.0 mg), Zinc (1.7 mg), Copper (0.284 mg), Selenium (12.2 mcg)

Health Benefits of Sorghum

Mentioned below are the best health benefits of Sorghum
Health Benefits of Sorghum

Good source of vitamins and minerals

Sorghum, like other cereals, is an excellent source of the fat-soluble and B-complex vitamins. Amongst all the B vitamins i.e. concentrations of thiamine, riboflavin and niacin in sorghum were comparable to those in maize. The detectable fat-soluble vitamins are vitamin B, E and K. It is also an important source of minerals and amongst them, phosphorus is the most abundant. Minerals and vitamins are located at the pericarp and germ; therefore, refined sorghum products lose part of these important nutrients. All these nutrients help in maintaining the vital activities within the body.

High content of dietary fibres

Sorghum is one of the best sources of dietary fibres. Sorghum does not have an inedible hull and so the whole grain can be eaten. This means it supplies even more fibre, in addition to many other crucial nutrients. The high-fibre content of sorghum is important for digestion, hormone production and cardiovascular health.

Rich source of antioxidants

Sorghum contains polyphenol compounds in its pericarp which have good health-protective effect that is superior to many of the more popular consumed grains, fruits and vegetables. The antioxidant activity of sorghum is even 3-4 times higher than some of other whole grains. Black sorghum is especially rich in antioxidants because of its high content of anthocyanins. The antioxidants found in sorghum have anti-inflammatory, anti-cancer, anti-diabetic effects.

Helps in inhibiting tumour growth

The 3-deoxyanthoxyanins (3-DXA) compounds which is mostly present in the darker-coloured sorghum, is shown to have a strong anti-proliferation activity against human colon cancer cells. The antioxidants inside the bran layer of sorghum grains scavenge harmful free radicals and reduce the chance of developing various types of cancer. Studies have shown that intake of sorghum is associated with a reduced risk of having oesophageal cancer globally.

Natural cure for patients of diabetes

Diabetes is a condition which occurs due to a higher level of glucose and less sensitivity to insulin in the body. The starch in sorghum grain is more slowly digested as compared to the other cereals. It is because that the tannin compounds of sorghum bran have an inhibitory effect on amylase which slows down the hydrolysis of starch and the absorption of glucose into the blood stream. Sorghum is a low glycaemic index food. Consuming sorghum is beneficial for better control of blood glucose level and increase insulin sensitivity for diabetic patients.

Staple food for celiac patients

Celiac disease is a severe allergy to gluten which is primarily found in wheat-based products. Up to 1% of the population of United States is believed to have celiac disease. Sorghum flour is gluten-free and a good alternative to wheat flour for individuals suffering from celiac diseases. Studies have shown that sorghum-based products did no show toxicity for celiac patients.

Lowers blood cholesterol

Sorghum has the potential for managing blood cholesterol. The dietary fibre of Sorghum helps to reduce the ‘bad’ low-density lipoprotein cholesterol (LDL) because of its ability to reduce the amount of bile reabsorbed in the intestine. Moreover, studies have shown that the lipids of sorghum also have the ability to lower cholesterol levels. Lower level of cholesterol reduces the risk of stroke, chronic inflammation and type 2 diabetes.

Helps in weight control

Sorghum is an excellent source of dietary fibre and this fibre helps to curb food intake by a sense of stomach fullness leading to increased satiety feeling thereby leading to decrease in food intakes. Sorghum itself is also a low glycaemic index food. Taking sorghum as part of daily diet can help in better control of body weight.

Helps to provide strong bones

Both calcium and magnesium are essential for strong bones. Magnesium stimulates calcium absorption in the body and adequate calcium is essential for bone health. Deficiency of calcium leads to osteoporosis and arthritis. Sorghum is a good source of both minerals. Every 100 g of sorghum satisfies 5% of the recommended daily intake of calcium and 40% of the daily recommended intake of magnesium.

Helps in improving mood

The vitamin B6 present in Sorghum plays a major role in the production of a neurotransmitter gamma-aminobutyric acid (GABA). GABA is responsible for regulating the nerve impulses in the human body. Increased GABA production improves a person’s mood, ability to focus, promoting relaxation and helping to control stress and depression.

Helps to boost energy levels

Vitamin B-complex, especially vitamin B3 (Niacin), is important for body’s metabolism and helps the cells produce useable energy. Sorghum contains 28% of the daily required niacin intake. Ingesting sorghum-based food helps to boost the energy level and remain focused on work.

Helps to promote blood circulation

Sorghum is very high in both copper and iron which minerals that are crucial for blood circulation. Iron is important for red blood cell development. Copper helps to increase the uptake of iron in the body. Eating sorghum boosts the red blood cell synthesis and stimulates blood circulation.

Uses of Sorghum

Sorghum grain is also used in making edible oil, starch, dextrose (a sugar), paste, and alcoholic beverages. The stalks are used as fodder and building materials. Sweet sorghums or sorgos are grown mainly in the United States and southern Africa for forage and for syrup manufacture and are sometimes used in the production of ethyl alcohol for biofuel.

Side-Effects & Allergies of Sorghum

The mature plant of sorghum is safe for moderate consumption. However, it should be noted that the immature plant of sorghum is poisonous because of the presence of hydrogen cyanide. In small quantities, hydrogen cyanide has been shown to stimulate respiration and improve digestion. However, it can cause respiratory failure and even death if taken in excess amounts.

Cultivation of Sorghum

It is generally agreed that sorghum originated and was domesticated in the Sub-Saharan region of Africa. It then spread to India and China after domestication and reached Western hemisphere during the time of the slave trade. Sorghum grows well in warmer temperature and tropical regions of the world due to its drought tolerance. Today, sorghum represents a major crop in the United States, India, Argentina, Mexico, Africa, China and Australia. Lead producers around the world during the fiscal year 2010 included Nigeria (11.5 million metric tons), the United States (9.7 million metric tons), India (6.98 million metric tons) and Mexico (6.25 million metric tons). Leading exporters are the United States, Australia and Argentina. Even if it is the fifth important crops in the world, only 42 million hectares out of the 700 million hectares of cereal-cultivated land is covered by sorghum.

Popular Questions & Answers

Actually my friend, s father is a neurosurgeon and he says that gluten is bad for Brain and intestines so he says I shouldn't even consume wheat so what I should do.

MBBS
General Physician, Delhi
Hi, if your neurosurgeon say so then you should avoid gluten. Just try to have gluten free diet Fruits Vegetables Meat and poultry Fish and seafood Dairy Beans, legumes, and nuts Rice Cassava Corn (maize) Soy Potato Tapioca Beans Sorghum Millet Gluten-free oats Nut flours.

I have fibromyalgia. I want to avoid gluten, dairy,egg to improve digestion. Make myself more alkaline. I also want to gain little weight as I have lost 6 kgs due to indigestion. Is it possible.

C.S.C, D.C.H, M.B.B.S
General Physician,
By taking gluten free products in excess of your calorie needs you can gain weight ..Fruits Vegetables Meat and poultry Fish and seafood Dairy Beans, legumes, and nuts The following grains and other starch-containing foods are naturally gluten-free: Rice ,Cassava,Corn (maize),Soy,Potato,Tapioca,Beans,Sorghum,Quinoa Millet

Age is 6 years. Dekhne me bahut patli or age se kafi chotti lagti ha or recently mene allergy test krwaya or usme postive aaya or Dr. Ne wheat band kar di ha or ab mujhe ye nahi samjh aa rai k usko kya diet di jaye. Please sujjest me an suitable diet according to 6 years. Use juices bhi pasand ha tropicana or real dono he. Iske elawa khane me or kya kya de sakte ha I am confused.

MD - Paediatrics, MBBS
Pediatrician, Jajpur
As the baby having wheat allergy, it should be avoided. But rice based diets are quite safe, like Rice, kichdi,Chuda powder (sattu, puffed rice. This type of food allergy usually abates by 6-9 years of age, after that you can start wheat also. U can give fruits, vegetables in sufficient amount. As weight is on lower side. U can add Ghee, jaggery to regular foods. If you are a non. Vegetarian,u can add egg to her diet. Give small amount of food but with increased frequency. Medicine for worms must be given.

Dear Doctor, This is Hariprasad, aged 50 Yrs. Old. I am frequently getting stomach ache/ disturbances. If I am absent for light solid food i.e. Idle/chapathi/ sorghum in the evenings, somehow better but getting weakness in the next day morning. If I have taken little quantity of fruits also getting weak in the morning. If I haven taken little solid foot it is very much difficult to digest. Due to this I confused. Hence, I request you to please suggest me what time table I have to follow? With Regards, O.Hariprasad.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
First of all you should follow some basic thing 1.avoid=hot and cold at time 2.less the sugar as much as possible if you want to eat sweet take juggery which is black 3.do not drink water after meal drink at the time of meal sip by sip up to 150 ml 4.avoid late night sleep 5.panchamrut parpati 1 tab before lunch and dinner 6.audumbaravleha 2 tsp before lunch and dinner.
1 person found this helpful

I have loss my stamina by the hand practice so please help me to increase my stamina and please with out running because I am very patla.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Hye, Thanks for the query. Firstly understand that maintaining a hormonal vibrancy, stamina, energy is more so a matter of a healthy lifestyle. No amount of supplementation will work if your lifestyle, including your diet, exercise and stress is managed well. The following are some tips you can follow. Get enough sleep. Maintain a healthy weight. Stay active and exercise regularly. Avoid unwanted stress. Avoid simple sugars like excess of white sugar, maida and cornflour. Include foods like sweet potato, eggs, potato, sorghum, yoghurt, nuts like macadamia or Brazil or almonds, olive oil, coconut oil, clarified butter, oysters, raisins, mushrooms, avocado, custard apple, pomagranates, onions, parsley, garlic and ginger in your diet. Avoid alcohol and smoking.
1 person found this helpful

Popular Health Tips

Food To Eat And Avoid In Celiac Disease!

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai

Allowed foods in celiac disease are: 

Many healthy and delicious foods are naturally gluten-free:

  • Beans, seeds and nuts in their natural, unprocessed form
  • Fresh eggs
  • Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
  • Fruits and vegetables
  • Most dairy products

It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet, such as:

  • Amaranth
  • Arrowroot
  • Buckwheat
  • Corn and cornmeal
  • Flax
  • Gluten-free flours (rice, soy, corn, potato, bean)
  • Hominy (corn)
  • Millet
  • Quinoa
  • Rice
  • Sorghum
  • Soy
  • Tapioca
  • Teff 


Always avoid these foods with celiac: 

Avoid all food and drinks containing:

  • Barley (malt, malt flavoring and malt vinegar are usually made from barley)
  • Rye
  • Triticale (a cross between wheat and rye)
  • Wheat

Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-rising. 

Here are other wheat products to avoid:

  • Durum flour
  • Farina
  • Graham flour
  • Kamut
  • Semolina
  • Spelt
  • Avoid unless labeled'gluten-free'

In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

  • Beer
  • Breads
  • Cakes and pies
  • Candies
  • Cereals
  • Communion wafers
  • Cookies and crackers
  • Croutons
  • French fries
  • Gravies
  • Imitation meat or seafood
  • Matzo
  • Pastas
  • Processed luncheon meats
  • Salad dressings
  • Sauces, including soy sauce
  • Seasoned rice mixes
  • Seasoned snack foods, such as potato and tortilla chips
  • Self-basting poultry
  • Soups and soup bases
  • Vegetables in sauce

Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.

You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:

Food additives, such as malt flavoring, modified food starch and others
Medications and vitamins that use gluten as a binding agent.

2 people found this helpful

Health Tips For Thyroid Health!

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai

Thyroid is an important endocrine gland which is located in the neck. It produces triiodothyronine and thyroxine hormones which are known as t3 and t4 respectively. Iodine is necessary for the production of these hormones. These hormones are necessary for the proper working of our body. They increase the cholesterol, fat, protein and carbohydrate metabolism. Common problems of the thyroid gland are over activity or hyperthyroidism and under activity or hypothyroidism. The important causes of thyroid disorders are graves’ disease and hashimoto’s disease. Enlargement of the thyroid gland is known as goiter.

Foods for hyperthyroidism

When the thyroid gland starts producing excessive hormones, it is known as hyperthyroidism. This has various symptoms like increased heart rate, sudden weight loss, irregular heartbeat, anxiety, bulging eyes, sensitivity to heat and sweating, goiter etc. Hyperthyroidism can be controlled by using certain particular foods.

1. Foods belonging to brassica family
Consume foods like cauliflower, brussels sprouts, peanuts, cabbage, broccoli, kale, mustard greens, turnips, rutabagas, soybeans, spinach etc which contains goitrogens.
• goitrogens helps to block the ability of thyroid to use iodine and hence slows down the activity of the thyroid.
• eat raw cruciferous vegetables to get maximum benefit as goitrogens are active in the raw state.

2. Include more berries
Add at least one serving of berries in your diet plan to control hyperthyroidism.
• blueberries, raspberries, strawberries contain anti-oxidants which improves your immune system.

3. Omega -3- fatty acid and proteins
Omega -3- fatty acid helps to control the hyper stimulated thyroid gland. Proteins are necessary for the building of muscles and to provide energy for the body. Protein sources also contain l-glutamine which helps in rebuilding the gut and de-inflaming the body.
• eat cold water fish, flaxseed oil and nuts to get the omega-3-fatty acid necessary for the body.
• include soy, turkey, walnuts, salmon, tuna and trout in your hyperthyroidism diet.

4. Dairy products
Hyperactivity of the thyroid gland can remove the calcium from your blood. The body compensates this loss by leaching calcium from the bones. This can cause osteoporosis.
• include three servings of yoghurt, cheese, milk or cottage cheese in your daily diet. 

5. Spinach and collard greens
If you are allergic to dairy products, you can get your daily supply of calcium from vegetable sources like spinach collard greens etc.
• figs, prunes and sesame seeds are also excellent hyperthyroidism foods.

6. Zinc
This is another vital component of hyperthyroidism diet. The hyperactive thyroid gland can deplete the zinc.
• include almonds, walnuts, pumpkin seeds, peanuts which are rich in zinc in your diet.

7. Fiber rich foods and anti inflammatory foods
Fiber rich foods are beneficial for the proper working of the thyroid gland. Anti inflammatory herbs help to reduce the inflammation of the thyroid which is the reason for hyperthyroidism.
• include whole grain foods, like oatmeal, whole grain breads, brown rice etc in your food.
• the anti inflammatory herbs to be included in your diet are turmeric, ginger, rosemary, cinnamon and oregano.

8. Antioxidant rich foods and vitamin d
It is also necessary to consume antioxidants and vitamin d rich foods in the diet. This will reduce the oxidative stress caused by hyperthyroidism. Vitamin d can reduce the inflammation and auto- immune reactions of the body.
• avocados, olive oil broccoli etc contain antioxidants.
• salmon is a good source of vitamin d. You can get your daily dose of vitamin d from eggs, mushrooms etc.
• spend 20- 30 minutes in the sun to get the necessary vitamin d for the body.

9. Cassava, sorghum, and millet
These food items contain cyanogenic glucosides which blocks the iodine availability of the gland.
• these foods increase the immune function and gives protection from osteoporosis

10. Vitamin c and vitamin e
These vitamins are helpful in reducing the oxidative stress caused by the hyperactivity of thyroid glands.
• all the citrus fruits are rich in vitamin c.
• bell peppers, olive oil, wheat etc are a good source of vitamin e.

Foods for hypothyroidism
Underactive thyroid gland releases too little hormones. This condition is known as hypothyroidism. The symptoms include unusual weight gain, feeling cold even on warm days, lethargy and fatigue, puffiness of the face, constipation, depression constipation, dry skin, goiter etc. This is a lifelong condition however the impact of hypothyroidism can be controlled using appropriate diet. Changing the diet and lifestyle prevents the flares of symptoms which could disrupt your daily activities.

1. Iodine rich foods
Make sure that you consume a diet that is rich in iodine. Some of the most common foods that you can think about that is rich in iodine are:
• seaweeds and sea foods
• salt water fish
• nori rolls
• sushi
Be certain to use iodized salt while preparing food as it is found to be very effective for hypothyroidism.

2. Bananas
One of the most commonly found fruits are bananas. Try to include bananas in your daily diet as it is a good food for hypothyroidism.
• take at least two to three bananas a day. Make sure that you eat ripe bananas.
• you can also at times consume a banana milkshake that is prepared with low fat or skimmed milk.

3. Water
One of the best known remedies to treat all kinds of disorders as well as hypothyroidism is pure drinking water.
• make sure that you drink at least 8 to 10 glasses of water a day.
• water will help to flush out all toxins in your body.
• it will also prevent you from getting dehydrated so that your body does not store more fat and hence you do not gain excess weight.

4. Eating more fruits and vegetables
Try to include more fruits and vegetables in your diet. This will help you to stay healthy and is highly recommended to prevent hypothyroidism.
• it would be better for you to choose a complete veg. Meal plan full of greens and vegetables one or two days in a week.
• you also need to follow a strict fruit plan diet for a day in a week to fight hypothyroidism.

5. Selenium rich foods
Going for foods that are rich in selenium will help in fighting hypothyroidism.
• make sure to make onions and dairy products as part of your daily diet.
• you also need to occasionally include chicken, salmon, tuna and meat in your daily diet. Try to use one product a day.
• it is important for you to use a lot of garlic in your food preparation.
• brazil nuts as well as whole unrefined grains also help in fighting hypothyroidism and you need to take them at least once a week.

6. High fiber diet
It is important for you to take a high fiber diet so that you do not gain weight that easily and this will help to prevent hypothyroidism.
• add beans, oatmeal and whole wheat to your daily diet to improve your bowel movement and to reduce the cholesterol levels in your body.
• make sure that you only consume brown rice and not white rice in any form when you suffer from hypothyroidism.

7. Green tea
One of the best foods known to treat hypothyroidism is green tea. It has antioxidants and will help in reducing body weight.
• it is ideal for you to include green tea in your daily diet and try to skip other drinks like coffee and black tea.
• it would be ideal for you to consume thee to four cups of hot green tea to increase body metabolism and to burn fat.

8. Tyrosine rich foods
One of the best methods to increase the production of thyroid hormones in your body is to consume foods that are rich in tyrosine.
• fish
• lentils
• lean meat
• soy products
• almonds
• bananas
• avocados

9. Coconut oil
Take coconut oil cooked food will help in improving the production of thyroid hormone and will help in preventing hypothyroidism.
• add a tablespoon of coconut oil in your diet every day.
• it helps in increasing metabolism and is also an emery booster.
• make sure that you consume it in moderation depending on your age and lifestyle and structure of your body.

10. Vitamin a, zinc and copper foods

It is ideal for you to consume vitamin a, zinc and copper rich foods in order to increase the production of thyroid hormones in your body.

Vitamin a rich foods
• yellow vegetables
• carrots
• dark vegetables
• eggs

Zinc and copper foods

• lean beef
• dried beans
• spinach
• seeds and nuts
• yeast
• legumes
• oatmeal
• raisins
• organ meats that are range free.

1 person found this helpful

Importance of Prenatal Nutrition!

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics
Dietitian/Nutritionist, Mumbai
Importance of Prenatal Nutrition!

As it is rightly said ‘Nutrition starts at Conception’. Diet plays a vital role in physical and mental development of the child right from the conception. An expectant mother must make sure to follow the right diet.  

There is much hyped misconception about following healthy dietary habits during pregnancy for benefit of her little one, but that’s untrue. If a to be mother manages to follow a good and nutritionally adequate diet, it will in fact help her as well to achieve healthy weight gain, comfortable child birth and most importantly helping her body to prepare for post-delivery weight loss. A physically and mentally fit mother makes a happy and active child.

By following a healthy and balanced diet throughout her 9 months and 9 days of pregnancy will immensely benefit her unborn. Inclusion of foods from all the food groups will be an added benefit. The following content will help an expectant mother to make wise choices during her pregnancy, making sure she remains healthy throughout.

  1. Carbohydrates: Carbohydrates form nearly 55 to 60% of total calorie consumption in Indian diets. They are majorly divided into two types i.e. Simple and Complex variants. A child bearer should opt for the complex carbohydrates in form of wholegrains like whole wheat, bajra, sorghum (jowar), finger millet (ragi / nachni), oats, etc. in her diet as they have higher fiber content with preserved vitamins and minerals. Simple carbohydrates majorly include more of refined products (maida, packaged foods), which should be used in limits or avoided throughout the pregnancy phase, as they do not provide any nourishment.
  2. Proteins: Proteins are said to be the building blocks of the body, involved in steady metabolism and repair of the damaged tissues, making them an integral part of mother’s and baby’s nourishment. Consuming protein rich foods like eggs, low fat dairy, pulses, yogurts, soy and its products at least 3 to 4 times a day, helps optimise the recommended daily allowance (RDA) intake of protein per day. Vegetarian mothers have to be more careful and be innovative to make sure that their protein consumption is not compromised.
  3. Fats: Fats play an important role in transporting Fat soluble vitamins A, D, E and K to liver. Fat intake should not be completely discouraged during pregnancy, since it is a concentrated form of energy and is actively involved in hormone making mechanism in the body. Fat intake is important, but within prescribed limits and there should be insistence on inclusion of good fats. Keeping diet restricted in bakery products, fried foods and junk foods will massively help in preventing inappropriate weight gain and also reducing the possibility of potential risk factors during & post pregnancy. Omega 3 fats present in walnuts, flaxseeds, chia seeds, spinach should be taken as it tremendously helps in mental development of the growing baby.

Macronutrients (carbohydrates, proteins and fats) intake through daily allowance will make sure an expectant mum gets her required nutrition. However, nutrients like Iron, calcium, folic acid, B complex vitamins also play a vital role in maintenance of healthy pregnancy. Daily allowance should be met by consuming green leafy vegetables, nuts, fresh fruits, etc.

Apart from getting daily calories allowance, it is equally important to stay hydrated. Water aids digestion, which helps to keep constipation at bay and also helps in maintaining optimal levels of amniotic fluid in the amniotic sac.

Expectant mother should divide her meals in small and frequent portions to combat acidity, bloating which are most common troubles associated with pregnancy. She should highly be motivated to be physically active and get adequate rest as well.

A special attention should be given to keep salt and sugar intake to minimal, as they contribute to unnecessary weight gain and bloating. They are also known to delay the labour process.

Conclusion / Bottom line

Maternal Nutrition plays a vital role in maintaining a healthy and blissful pregnancy. It is highly recommended to seek nutrition advice from a nutrition expert preferably before planning a child as a healthy diet will help in conception as well as during & post pregnancy.

 

1 person found this helpful

Foods For Hyperthyroidism

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Foods For Hyperthyroidism

1. Foods Belonging to Brassica Family:
Consume foods like cauliflower, brussels sprouts, peanuts, cabbage, broccoli, kale, mustard greens, turnips, rutabagas, soybeans, spinach etc which contains goitrogens.
• Goitrogens helps to block the ability of thyroid to use iodine and hence slows down the activity of the thyroid.
• Eat raw cruciferous vegetables to get maximum benefit as goitrogens are active in the raw state.

2. Include More Berries:
Add at least one serving of berries in your diet plan to control hyperthyroidism.
• Blueberries, raspberries, strawberries contain anti-oxidants which improves your immune system.

3. Omega-3 fatty Acid and Proteins:
Omega -3- fatty acid helps to control the hyper stimulated thyroid gland. Proteins are necessary for the building of muscles and to provide energy for the body. Protein sources also contain l-glutamine which helps in rebuilding the gut and de-inflaming the body.
• Eat cold water fish, flax seed oil and nuts to get the omega-3-fatty acid necessary for the body.
• Include soy, turkey, walnuts, salmon, tuna and trout in your hyperthyroidism diet.

 

4. Dairy Products:
Hyperactivity of the thyroid gland can remove the calcium from your blood. The body compensates this loss by leaching calcium from the bones. This can cause osteoporosis.
• Include three servings of yoghurt, cheese, milk or cottage cheese in your daily diet.

5. Spinach and Collard Greens:
If you are allergic to dairy products, you can get your daily supply of calcium from vegetable sources like spinach collard greens etc.
• Figs, prunes and sesame seeds are also excellent hyperthyroidism foods.

6. Zinc:
This is another vital component of hyperthyroidism diet. The hyperactive thyroid gland can deplete the zinc.
• Include almonds, walnuts, pumpkin seeds, peanuts which are rich in zinc in your diet.

7. Fiber Rich Foods and Anti Inflammatory Foods:
Fiber rich foods are beneficial for the proper working of the thyroid gland. Anti inflammatory herbs help to reduce the inflammation of the thyroid which is the reason for hyperthyroidism.
• Include whole grain foods, like oatmeal, whole grain breads, brown rice etc in your food.
• The anti inflammatory herbs to be included in your diet are turmeric, ginger, rosemary, cinnamon and oregano.

8. Antioxidant Rich Foods and Vitamin D:
It is also necessary to consume antioxidants and vitamin d rich foods in the diet. This will reduce the oxidative stress caused by hyperthyroidism. Vitamin D can reduce the inflammation and auto- immune reactions of the body.
• Avocados, olive oil broccoli etc contain antioxidants.
• Salmon is a good source of vitamin D. You can get your daily dose of vitamin D from eggs, mushrooms etc.
• Spend 20-30 minutes in the sun to get the necessary vitamin D for the body.

9. Cassava, Sorghum, and Millet
These food items contain cyanogenic glucosides which blocks the iodine availability of the gland.
• These foods increase the immune function and gives protection from osteoporosis

10. Vitamin C and Vitamin E
These vitamins are helpful in reducing the oxidative stress caused by the hyperactivity of thyroid glands.
• All the citrus fruits are rich in vitamin C.
• Bell peppers, olive oil, wheat etc are a good source of vitamin E.

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Gluten Free Diet

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Gluten Free Diet

Allowed foods - Many healthy and delicious foods are naturally gluten-free like beans, seeds and nuts in their natural, unprocessed form fresh eggs, fresh meats, fish and poultry (not breaded, batter-coated or marinated), Fruits and vegetables, most dairy products. It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet such as: amaranth arrowroot buckwheat corn and cornmeal flax, gluten-free flours (rice, soy, corn, potato, bean), hominy (corn). Millet quinoa rice, sorghum Soy, tapioca Ttff needs to be avoided.  Avoid all food and drinks containing: barley (malt, malt flavoring and malt vinegar are usually made from barley), rye Triticale (a cross between wheat and rye), wheat. Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves bromated, enriched, phosphated, plain and self-rising. Here are other wheat products to avoid: durum flour, farina graham flour, kamut semolina spelt avoid unless labeled'gluten-free'. In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain. Beer, breads, cakes and pies, candies and cereals, communion wafers, cookies and crackers, croutons French fries, gravies imitation meat or seafood Matzo, pastas, processed luncheon meats, salad dressing sauces, including soy sauce, seasoned rice mixes, seasoned snack foods, such as potato and tortilla chips, self-basting poultry Soups and soup bases Vegetables in sauce, certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free. You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include: food additives, such as malt flavoring, modified food starch and others medications and vitamins that use gluten as a binding agent.

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Table of Content

Sorghum
Nutritional Value of Sorghum
Health Benefits of Sorghum
Good source of vitamins and minerals
High content of dietary fibres
Rich source of antioxidants
Helps in inhibiting tumour growth
Natural cure for patients of diabetes
Staple food for celiac patients
Lowers blood cholesterol
Helps in weight control
Helps to provide strong bones
Helps in improving mood
Helps to boost energy levels
Helps to promote blood circulation
Uses of Sorghum
Side-Effects & Allergies of Sorghum
Cultivation of Sorghum