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Overview

Benefits of Sorghum (Jowar) And Its Side Effects

One of the rare cereals that do not have any major side effects, Sorghum has been considered to be a part of a healthy diet for centuries. Regular consumption of sorghum grains has numerous health benefits, chief among them being prevention of cancer thanks to the rare antioxidants present in the bran layer of the grain. The high dietary fiber content of this cereal makes it extremely effective for improving digestive health while also getting rid of LDL cholesterol which in turn promotes cardiovascular health. Sorghum is found to be rich in tannin which generates rare enzymes that break down carbohydrates and prevent sugar massed form spiking the glucose levels in the body, thereby protecting you form diabetes. The combination of rich concentration of calcium and magnesium works like a charm for improving bone health, while similarly the combination of copper and iron improves blood circulation in the body. Sorghum makes for a wonderful alternative food for people suffering from gluten energy. It is also extremely beneficial for maintaining stable energy levels in the body throughout the day.

Benefits of Sorghum (Jowar) And Its Side Effects

Table of Content

Sorghum (Jowar)
Nutritional Value of Sorghum (Jowar)
Health Benefits of Sorghum (Jowar)
It helps in preventing cancer
Great for digestive health
Improves heart health
It helps in controlling diabetes
Great for relieving gluten allergy
It helps in improving bone health
It is great for enhancing energy levels
It boosts circulation
It protects against melanoma
Uses of Sorghum (Jowar)
Side-Effects & Allergies of Sorghum (Jowar)
Cultivation of Sorghum (Jowar)

Sorghum (Jowar)

Sorghum, popularly known in India as Jowar, is a cereal grain, which is found mostly in tropical and subtropical climates. Sorghum has been a part of the human diet for more than 5000 years, with its uses being traced through several civilizations across the world. It is often referred to as the fifth most important cereal crop grown in the world, with its benefits being recognized far and wide. Apart from being a healthy cereal and a gluten free alternative for wheat, sorghum is also used for animal fodder.

Nutritional Value of Sorghum (Jowar)

Sorghum is one of the most commonly used cereal grains in the world and a lot of that is thanks to the rich nutritional value it offers to the consumer. Sorghum is found to be rich in vitamins and minerals, along with providing great protein content and making up for a large portion of your dietary fiber intake. For every 100 grams of sorghum cereal, you get about 3.5 grams fat, out of which only 0.6 grams is saturated fat. You get about 72 grams of carbohydrate in every 100 grams of sorghum, with sugar making up 2.5 grams and dietary fiber making up 6.7 grams of the carbohydrate content. The protein value that can be obtained from every 100 grams of sorghum is about 11 grams, which makes up around 22% of the recommended daily values. Calcium, iron, phosphorous, potassium and sodium are found in the quantities of 53.8 mg, 8.4 mg, 551 mg, 672 mg and 11.5 mg respectively per 100 grams sorghum. Vitamins like thiamin, niacin and riboflavin are also found in rich quantities in sorghum.

Health Benefits of Sorghum (Jowar)

Mentioned below are the best health benefits of Sorghum (Jowar)
Health Benefits of Sorghum (Jowar)

It helps in preventing cancer

One of the most important benefits of sorghum grain is that it can help in preventing cancer. Sorghum grains have a bran layer which contains rare antioxidants that are extremely important for the body. These antioxidants, found in very few other food world over, have been found to be highly beneficial in reducing the chances of developing certain types of cancer, with esophageal cancer being the chief among them. As compared to the people who consume wheat or corn, consumers of sorghum stand a far lower chance of developing these cancers as the antioxidants present in the grain eliminates free radicals that promote the development of cancerous cells.

Great for digestive health

The high dietary fiber content of sorghum makes it one of the best foods in the world for improving digestion and taking care of the digestive system. A single serving of sorghum can contain up to 48% of a person’s recommended daily intake of dietary fiber, which helps the digestive system in keeping the movement of food along the system completely smooth. This also prevents bloating, cramping, excess gas, constipation, diarrhea and general stomach aches.

Improves heart health

Another huge benefit of the high dietary fiber content in sorghum is the direct improvement it makes for heart health. The high quantity of fiber imparted by sorghum into the body helps in scraping off LDL cholesterol, or bad cholesterol as it is popularly known. This improves heart health greatly and can protect the body from several cardiovascular conditions like heart attack, stroke and atherosclerosis.

It helps in controlling diabetes

It is often found that excessive carbohydrates can break down into sugar compounds in the body and lead to serious increase in glucose levels, which in turn leads to diabetes. The people who are already suffering from diabetes have it even worse as these sugars attack the system directly. The bran of sorghum is found to be rich in tannin, which secretes enzymes that actually reduce the absorption of sugar and starch in the body. This helps a great deal in regulating the glucose and insulin levels in your body, leading to a higher protection from diseases like diabetes. For the people already suffering from diabetes, regular consumption of sorghum grain, and the regulated levels of glucose and insulin that result from it, makes sure that there aren’t regular spikes and plunges in the glucose levels in their body. This makes sure that there are no diabetic shocks or other health complications that can occur from these conditions.

Great for relieving gluten allergy

The whole world is waking up to the harmful effects of a gluten allergy, which occurs mainly due to consumption of wheat based products. This allergy can lead to Celiac disease, which is a serious auto-immune disease. With wheat being used in a large number of food items across the world, it can be a huge problem for people suffering from even the slightest of gluten allergies. Sorghum grains make for wonderful alternatives for wheat in the diets of people who are allergic to gluten. It relieves the body of inflammation, nausea and serious intestinal damage that gluten can cause in the cases of gluten allergy.

It helps in improving bone health

Sorghum grains are found to be rich sources of calcium and magnesium, with both the minerals being extremely beneficial for the health of your bones. Calcium is directly related to the health of your bones, forming an integral part of the development and strength of bones. The magnesium content found in sorghum grains regulates and maintains calcium levels in your body as it makes sure that the calcium absorption is enhanced in the body. Both these minerals are important for the development of bone tissue and also help in speeding up the healing of damaged bones and maintenance of strength of aging bones. These minerals also help in preventing diseases like arthritis and osteoporosis.

It is great for enhancing energy levels

Sorghum is a rich source of niacin, or vitamin B3. Niacin is an integral component to transform food into energy form usable by the body. If the body breaks down and metabolizes nutrients into energy, it keeps the energy levels in your body stable throughout the day. This is where niacin kicks in and makes sure that your body has consistent energy levels throughout the day instead of sudden spikes and falls that are generally provided by sugar boosts. Sorghum grains can offer up to 28% of the recommended daily intake of niacin in one helping.

It boosts circulation

Among the many minerals sorghum grains are found to be rich in, copper and iron are two of the main ones. In a similar way that magnesium and calcium work together to offer greater strength to bones, copper and iron work together to improve blood circulation in the body. Iron is extremely important for the development of blood cells. Copper enhances the absorption of iron into the body, increasing the development of red blood cells, stimulating cellular growth and repair, and overall increasing the circulation of the blood. It also decreases the chances of developing anemia. Another boost provided by the rich concentration of these two minerals in sorghum grains is the enhanced hair growth on the scalp. You can gain up to 58% of the recommended daily intake of copper in a single helping of sorghum grains.

It protects against melanoma

The cancer fighting antioxidants present in the bran of sorghum grains also help in treating melanoma. The tanning effect of sorghum is effective in preventing melanoma by inhibiting the growth of pigment containing cells on the skin.

Uses of Sorghum (Jowar)

Considered to be the fifth most important cereal in the world, sorghum grains’ applications run far and wide. The most common application is in flour form used in several breads, making it an extremely important alternative food for people suffering celiac disease and gluten allergies that are caused by consumption of wheat. Sorghum is also used for manufacturing sorghum syrups and sorghum molasses. The grains are also used to produce various alcoholic beverages and biofuels across the world. Apart from the uses for humans, sorghum plants are also used as fodder for cattle.

Side-Effects & Allergies of Sorghum (Jowar)

Unlike a large number of foods out there, there are no considerable side effects of sorghum. The only risk one can probably look out for is the risk of being allergic to the grains, but even such cases are extremely rare. Like with every good thing, caution is advised and people should always have sorghum in moderation without going overboard.

Cultivation of Sorghum (Jowar)

Sorghum plants have been found to have originated in tropical and subtropical parts of Africa and Australia more than 500 years ago. Today, the plant is widely grown in Africa, Australia, USA, India and more.

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.
1 person found this helpful

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, Alappuzha
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

Sorghum (Jowar) Benefits And Side Effects in Hindi - ज्वार के फायदे और नुकसान

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri
Sorghum (Jowar) Benefits And Side Effects in Hindi - ज्वार के फायदे और नुकसान

ज्वार का वैज्ञानिक नाम ज्वार बायकलर है. ज्वार उपोष्णकटिबंधीय देशों और उष्णकटिबंधीय देशों में पाई जाने वाली घास का एक प्रकार है. इसके ज्यादातर प्रजातियों का उपयोग पशुओं के चारे के रूप में भी किया जाता रहा है. ज्वार बायकलर का ही उपयोग हम मनुष्यों के लिए अनाज, ज्वार शिरा, ज्वार सिरप आदि के रूप में करते हैं. आज की तारीख में ज्वार का उपयोग शराब बनाने और जमींदारों के लिए भी किया जाता है.

ज्वार का प्रयोग उन लोगों के लिए बेहतर विकल्प है जिन्हें गेहूं से एलर्जी होती है. ज्वार में भी पोषक तत्वों की प्रचुरता होती है. इसमें पाए जाने वाले तत्वों में मुख्य रुप से नियासिन, यामीन, राइबोफ्लेविन, मैग्नीशियम, लोहा, तांबा, पोटेशियम, फास्फोरस, कैल्शियम, प्रोटीन और फाइबर हैं. ज्वार के फायदे और नुकसान के बारे में जानने के लिए निम्लिखित बिन्दुओं पर गौर करें.

1. हड्डियों के लिए
ज्वार का उपयोग हम हड्डियों को स्वस्थ रखने के लिए कर सकते हैं. क्योंकि ज्वार में मैग्नीशियम, कैल्शियम और फास्फोरस आदि की प्रचुरता होती है. इसके अलावा जवाहर हमारे शरीर में ऊतकों के विकास में भी काफी सहायक साबित होता है. इससे ऑस्टियोपोरोसिस और गठिया जैसी बीमारियों को दूर करने में भी काफी मदद मिलती है.
2. शुगर के उपचार में
ज्वार में टैनिन नाम का एक एंजाइम पाया जाता है. यह शरीर से स्टार्च के अवशोषण को रोकता है. और इंसुलिन एवं ग्लूकोज के स्तर को नियंत्रित करता है. जिससे शुगर के मरीजों में ग्लूकोज के स्तर में निरंतरता बनी रहती है. यानी ग्लूकोज के स्तर का बढ़ना यह घटना रुक जाता है.
3. ह्रदय से संबंधित विकारों में
फाइबर से समृद्ध ज्वार हमारे हृदय को स्वस्थ रखने में महत्वपूर्ण भूमिका निभाता है. क्योंकि फाइबर हमारे शरीर से खराब कोलेस्ट्रॉल को दूर करने में काफी सहायक होता है. इससे हमारे हृदय को स्वस्थ बने रहने में मदद मिलती है. ज्वार के सेवन से धमनियों को सख्त होने और दिल के दौरे एवं स्ट्रोक जैसी स्थितियों से भी निजात पा सकते हैं.
4. पाचन तंत्र के लिए
ज्वार में पाई जाने वाली फाइबर की भरपूर मात्रा हमारे शरीर के पाचन तंत्र को भी दुरुस्त करने का काम करती है. दिन में एक बार ज्वार के सेवन से हमें पूरे दिन का लगभग 48 प्रतिशत फाइबर प्राप्त हो जाता है. इससे हमारे पाचन तंत्र को तेजी से काम करने में मदद मिलती है. और पेट से संबंधित तमाम बीमारियां जैसे सूजन, कब्ज पेट में दर्द, दस्त, गैस आदि से छुटकारा मिलता है.
5. कैंसर के उपचार में
ज्वार का चोकर एंटीऑक्सीडेंट्स का समृद्ध स्रोत है. इसमें पाए जाने वाले एंटीऑक्सीडेंट्स कैंसर के जन्म लेने की संभावना को काफी हद तक कम करते हैं. क्योंकि एंटीऑक्सीडेंट्स हमारे शरीर में फ्री रेडिकल्स के प्रभाव को खत्म करके कोशिकाओं को पुनर्जीवन देने का काम करते हैं.
6. एलर्जी को दूर करने में
कई लोगों को गेहूं खाने से एलर्जी की समस्या होने लगती है. ऐसे में लोगों लोग गेहूं के विकल्प के रूप में ज्वार का इस्तेमाल कर सकते हैं. इसके इस्तेमाल से आप सूजन मतली और जठार तंत्र संबंधी समस्याओं से छुटकारा पा सकते हैं.
7. उर्जा को बनाए रखने में
ज्वार का नियमित सेवन हमारे शरीर में ऊर्जा के स्तर को लगातार बनाए रखता है. क्योंकि ज्वार में नियासिन या विटामिन बी 3 पाया जाता है. जो कि भोजन को ऊर्जा में परिवर्तित करके शरीर तक पहुंचाता है. यही नहीं यह कई पोषक तत्वों को ऊर्जा में बदल कर उपापचय के द्वारा शरीर में उर्जा के स्तर को बनाए रखता है.
8. मोटापा कम करने में
ज्वार का नियमित सेवन मोटापा कम करने वाले व्यक्तियों के लिए काफी लाभदायक होता है. ज्वार में पाया जाने वाला फाइबर भूख को नियंत्रित करता है. जिससे कि आपको जल्दी जल्दी भूख नहीं लगती है. इसके अलावा इसमें अन्य पोषक तत्वों की भी मौजूदगी होती है.
9. लाल रक्त कोशिकाओं की वृद्धि में
ज्वार में पाए जाने वाले खनिज पदार्थों में कैल्शियम और कैल्शियम भी होते हैं. इसके अलावा इसमें कॉपर और आयरन भी पाए जाते हैं. जो कि हमारे शरीर में एनीमिया की संभावना को खत्म करते हैं. शरीर में पर्याप्त मात्रा में कॉपर और आयरन की मौजूदगी हमारे रक्त में लाल रक्त कोशिकाओं के निर्माण को बढ़ाते हैं. जिससे हमारा रक्त संचरण में मदद मिलती है.

ज्वार के नुकसान

  • ज्वार के सेवन से कुछ लोगों को एलर्जी की समस्या हो सकती है.
  • ज्वार का आवश्यकता से अधिक मात्रा में सेवन हमें कई परेशानियों में डाल सकता है.
     

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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.

3 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.

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Importance of Prenatal Nutrition!

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics , Diabetes Educator
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.

 

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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.

1 person found this helpful

Table of Content

Sorghum (Jowar)
Nutritional Value of Sorghum (Jowar)
Health Benefits of Sorghum (Jowar)
It helps in preventing cancer
Great for digestive health
Improves heart health
It helps in controlling diabetes
Great for relieving gluten allergy
It helps in improving bone health
It is great for enhancing energy levels
It boosts circulation
It protects against melanoma
Uses of Sorghum (Jowar)
Side-Effects & Allergies of Sorghum (Jowar)
Cultivation of Sorghum (Jowar)