COVID-19 & NUTRITION First Major Lesson - UTTAM AAHAAR, UTTAM VICHAAR - GIST USA
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Volume 01 | Issue 06 | September 2021
UTTAM AAHAAR, UTTAM VICHAAR
COVID-19 &
NUTRITION
First Major Lesson
EDITORIAL
Volume 01 | Issue 06 | September 2021
Advisory Board
The Road
Ahead
Jayant Sahasrabudhe
Yelloji-Rao K Mirajkar
Srinivas Rao
Praful Krishna
Nandkumar K Palkar Nakul Parashar
I
Editorial Board
Nakul Parashar
t is said that well begun is half
Nimish Kapoor done. This has pleasantly happened
Sumita Mukherjee in the case of Aahaar Kranti, which
was launched this year on 13 April. Several
Design scientists, policymakers, social activists, authors,
PealiDezine
and noted personalities attended and spoke at the
launch function. It also witnessed launch of our monthly
Address for Correspondence newsletter, popular science films, portal, and a chart detailing various
Vigyan Prasar, A-50, Institutional Area, vegetables, fruits, cereals, and pulses with their nutritional values. Post the
Sector-62, Noida-201 309, U.P., India
launch event, organizers of this movement celebrated Guru Purnima on
Tel: +91-120-2404430, 35
24 July. With several senior government officials, including the Minister
e-mail
aahaarkranti@vigyanprasar.gov.in of State for Education, the event witnessed participation of several
website
organizations that have come forward to join the movement. Inspired
www.vigyanprasar.gov.in by the success of these events, the organizers have started receiving
proactive support from several organizations from various parts of the
Vigyan Prasar is not responsible for the
society – corporate, public and private sector, educational organizations,
statements/opinions expressed and autonomous organizations, and many more. In a journey like this, people
photographs used by the authors in their came forward and joined the walk transforming it into a convoy.
articles/write-ups published in “Aahaar Kranti”
It is heartening to see how this mass movement has started to reach
Articles, excerpts from articles published the nooks and corners of the country. While the spread starts gaining the
in “Aahaar Kranti” may be freely required momentum, it comes with a set of challenges. Our country is diverse
reproduced with due acknowledgement/ in languages, culture, and living patterns, and thus, one-size-fits-all does
credit, provided periodicals in which they
are reproduced are distributed free.
not apply here. For a nationwide movement like this, spreading the word
of Aahaar Kranti requires planning and shaping the communication and
outreach strategies in a customized manner. Fortunately, Vigyan Prasar had
Published by
Dr Nakul Parashar on behalf of Vigyan Prasar, begun its SCoPE (Science Communication Popularization and its Extension)
A-50, Institutional Area, Sector-62, activities in few languages besides Hindi and English — Assamese, Bangla,
Noida-201 309, U.P., India Telugu, Tamil, Kannada, Urdu, and Maithili. This foray into Indian languages
came as a significant relief to the organizers while expanding the outreach.
CONTENTS Kannada, thus, has been chosen as the first Indian language, to begin
with. Karnataka, that way, would be the first obvious geography to work.
With 31 districts, Karnataka would provide the organizers of Aahaar Kranti
03 the required test base to implement its communication and outreach
COVID-19 & Nutrition strategies before starting with other states at a later point in time. As a
First Major Lesson part of the mooted activities, food charts would be produced in a more
07 significant number in the Kannada language. These charts would then be
distributed in all the 31 district headquarter-based government schools.
Nutrition In The First The next step would be to take these charts at the Taluk level and then
Thousand Days further down to blocks and the village level. Besides these charts, the idea
10 would be to prepare regular news items in Kannada that can be published
Indian Gooseberry (Amalaki) by leading Kannada dailies and monthlies. Short films in Kannada related
to Aahaar Kranti would be produced, and all other efforts of SCoPE-in-
The Nectar of Life
Kannada would include Aahaar Kranti.
13 Aahaar Kranti is a movement that has raced at the teacher’s level
Benefits of Mushroom as more and more teachers are getting ready to impart the message
15 through their classes to the children. Train-the-Trainer Modules would
then be developed in Kannada for the ease of the local teachers. And yes,
Teachers Play a Vital Role in
much more. Incidentally, Karnataka houses
Anti-Malnutrition Mission
the international research centre on Food
‘Aahaar Kranti’ Technology – CSIR-CFTRI at Mysuru, making
16 it more relevant as the launch pad for Aahaar
Train the Trainers Kranti in Indian languages. Email: nakul.parashar@vigyanprasar.gov.in
Education Module 1
September 2021 3
COVID-19 & Nutrition
First Major Lesson
Srinivasa K. Rao
Human Body :
I hope with the ‘wake up’ call from COVID-19; the Extraordinary Molecular
world will focus on nutrition and ‘raise the bar’! Factory
The primary function of human
T
he tiny, invisible Coronavirus body is to produce only one
dominated every sphere Diet: A Major Risk Factor product — Energy. It takes food
of human life on Earth, for Death as raw material and digests it
significantly, for the last one- A group of 130 scientists and into molecules. Then it processes
and-a-half year. No other single physicians, GBD 2017 Diet them as needed for its operations
factor has influenced humanity Collaborators, studied the risk to produce energy. An estimated
so widely in the history of our factors for death from 1990-2017. 1,000,000 molecules are working
generation. Billions stayed Their results show that poor diet in the human body, according
home for the fear of getting accounts for 1 in 5 deaths, which to the Human Metabolomics
infected with the virus. Why is it amounted to 11 million deaths database, making it an
so powerful? What is the cause in 2017. This study found that extraordinary molecular factory.
of its power? Death! As of 3 unhealthy eating is responsible Any imbalance in the dynamic
September 2021, nearly 4,541,010 for more deaths worldwide than molecular operation will result
people have died of Coronavirus any other risk factor. Therefore, in a disease state. That can be
(as per Johns Hopkins University poor diet, killing millions every brought to normal primarily
of Medicine data). Governments, year, is the significant avoidable with food, if not with medicines.
scientists, doctors, medical staff, risk factor for mortality and Therefore, when the diet is the
and all the professionals involved morbidity. primary risk factor or cause of
in saving lives are working hard. death, we should focus on it,
No other medical or health
An estimated minimizing the avoidable deaths.
condition received so much 1,000,000 molecules The human body needs
attention to minimize or avoid are working in some 150 nutrients from food.
death. There are an estimated the human body, Macronutrients, carbohydrates,
60 million deaths that occurred proteins, and fats are needed
according to the
in 2019 before COVID-19 as per in larger quantities and
ourworldindata.org. Human Metabolomics micronutrients, vitamins, and
So, if our goal is to avoid deaths database, making minerals, in smaller amounts.
by strengthening our body, let’s it an extraordinary The 13 essential vitamins that
focus on the major avoidable human body needs are vitamins
molecular factory.
killers of humans. A, C, D, E, K, and the B vitamins:
4 September 2021
thiamine (B1), available
riboflavin (B2), to the
niacin (B3), body at a
pantothenic acid balanced/optimal
(B5), pyroxidine level for maintaining good
(B6), biotin health.
(B7), folate (B9)
and cobalamin Global Malnutrition
(B12). The 16 Globally, an estimated 2
essential minerals that billion people do not
the body needs are calcium, consume the food needed
phosphorus, potassium, sulphur, for healthy growth. Poor dietary
sodium, chloride, magnesium, habits are associated with a range
iron, zinc, copper, manganese, of chronic diseases. Scientific
iodine, selenium, molybdenum, value. So, the health of a person research in the area of human
chromium, and fluoride. is determined by the nutrient health and nutrition highlights
When a metabolic process is that is available at the lowest the urgent need for coordinated
affected by more than one factor, concentration, no matter how global efforts to improve the
the law of limiting factors states much more the other nutrients quality of human diet.
that its rate is limited by the are given. Therefore, all nutrients– Lack of sufficient macro
factor that is nearest its minimum macro and micro–must be made and micronutrients causes
malnutrition or undernutrition.
Global ranking of risk factors by total number of deaths from Excess of macronutrients and
all causes for all ages and both sexes in 2017 an imbalance in micronutrients
Dietary risks 1 cause obesity. Further
High blood pressure 2
imbalance in macro and
micronutrients causes diabetes
Tobacco 3
and other unhealthy states of
High fasting-plasma glucose 4
the body.
Total air pollution 5
High body-mass index 6 Food Diversity
High LDL 7 Ideally, a wide range of foods
Malnutrition 8 can give all these nutrients for
Alcohol use 9 a healthy human body. But,
according to Rome-based
Impaired kidney function 10
Biodiversity International, at
Water safety and health 11
present, fewer than 200 plants
Low physical activity 12
worldwide are cultivated
Occupational risks 13 commercially, out of 6,000
Other environmental 14 that are useful as food. Further,
Unsafe sex 15 the bad news is only 5 — rice,
Drug use 16
Scientific research
Low bone-mineral density 17
in the area of human
0 2M 4M 6M 8M 10M 12M
DEATHS health and nutrition
Air Pollution-Related
Respiratory infections & TB
Selected Other
HIV/AIDS & STIs
Digestive diseases
Neurological disorders
highlights the urgent
Neoplasms
Cardiovascular diseses
Enteric infections
NTDs & malaria
Mental disorders
Substance use
need for coordinated
Chronic respiratory disease
Diabetes & chronic kidney disease
Other infections
Maternal & neonatal
Transport injuries
Unintentional injuries
global efforts to
Nutritional deficiencies Self-harm & violence
IHME
improve the quality of
Source: https://www.healtheffects.org/announcements/state-global-air-2019-air-pollution- human diet.
significant-risk-factor-worldwide
September 2021 5
wheat, maize, millet, and 10,000X amplification in a metabolite
sorghum — account for 60%
of the human energy supply.
Generation after generation, we ~3000 ~1,000,000
are making our food choices
Chemical Classses Metabolites
Metabolites
narrower and narrower. Thus,
the nutrients needed are
missing in the human diet. Loss 20 ~620,000
of nutrients due to lack of food Amino Acids Proteins
Proteins
diversity is resulting in chronic
diseases. Diet is part of our
cultural and personal habits, and 4 Genes ~20,000
it is dependent on the financial Nucleotide Bases Genes
situation of a person as well. A
major change in the diet is not Single base change
an easy task to achieve. But Source: Physiol Rev. 2019 Oct 1;99(4):1819–1875. doi: 10.1152/physrev.00035.2018.
it is the need of the hour. It is
important to start adding new constituents, chemistry, and items in the FooDB database.
food items already available in biology. It provides information Using this database, you can try
the market. on both macronutrients and to increase diversity in your food
micronutrients, including many of for better health.
Food Databases the constituents that give foods
Indian cuisine varies widely their flavour, colour, taste, texture, Two Hundred Food Items
across the country according to and aroma. There are 797 food for Better Health
the region, culture and tradition, We have developed a chart for
characterized by the use of There are 797 food 200 plants that are useful as food.
different spices, vegetables, items in the FooDB Their consumption is known to
grains, fruits and a variety of give good health. Most of them
animal source foods. It is thus
database. Using this are easily available in the market
essential to prioritize foods database, you can try and can be grown also. Even
for compositional analysis. to increase diversity those who are living in urban
One method to set priorities in your food for areas can grow and increase their
is the ‘key foods approach’ food diversity for better health.
better health.
which is defined as those
foods that contribute up to Grow Your Food
75% of the nutrient’s intake s
There are several
uit s 90
Fr gm gm
by the population. The 150
s efforts to grow fruits
method combines food 300 ml
and vegetables by
consumption data with people across India. If
30
its nutrient composition these efforts are spread
mg
s
and ranking the well and people’s ability
27 g
foods by applying to consume wide range
ms
a scoring system of foods is increased,
to identify the key then heath of our
foods that contribute countrymen would
significantly to the improve.
diet in terms of their A retired couple
nutrients. from Tamil Nadu’s
ms
0g
FooDB is the Dharmapuri district
35
world’s largest and has set up a mini
24
0
gm
most comprehensive forest on their rooftop.
s
resource on food Madhubalan and his
6 September 2021
wife, R.R. Suseela, who both Ayurveda, the better immunity to fight COVID-19
worked with the agriculture traditional medicine based on thousands of years of
department, grow over a 100 knowledge from Ayurveda.
plants in a 1,500 square foot
system of India, has Ayurveda, the traditional
area and have trained over 100 a huge potential medicine system of India, has a
families in organic farming in in preventive and huge potential in preventive and
their neighbourhood. Several curative healthcare. curative healthcare. COVID-19
such examples can be found to pandemic has ushered in an era
get inspiration and have better of renaissance for AYUSH in which
nutrition through food diversity. (ii) contribution of different food enhancing immunity has been
groups to energy, protein, fat and projected as the utmost strategy
My Plate for the Day – carbohydrates; and to combat the disease. Please visit
For Better Health (iii) proportion of population the site for further details: https://
Diet plays a crucial role in consuming energy obtained blog.mygov.in/ayurveda-for-
determining the health and from various food groups as immunity/
nutritional status of the per ICMR-National Institute of Nutrition is the foundation
population. The dietary diversity Nutrition “My Plate for the Day” for good health besides your
of a food plate is determined by recommendations (https://www. genes. Strengthen your health
several factors such as personal nin.res.in/nutrition2020/what_ with information, knowledge,
factors and environmental india_eats.pdf). and advice from well-established
factors. Keeping this in view, sources in exercise and specific
an attempt has been made to Food For Better Health areas of health.
understand and Immunity To Fight
(i) region-wise food groups COVID-19 Dr Srinivasa K. Rao, PhD., is a scientist and
consumption and macronutrient Government of India issued founder at Granova Naturals India Pvt Ltd, New
York and an Aahaar Kranti Team Member.
intake; measures that one can adopt for Srao123@gmail.com
September 2021 7
Nutrition in the First
Thousand Days
Shikha Srivastava
N
utrition, behaviour,
personal hygiene and
immunization are the four
most important components of
a child’s health. The first 1000
days of life between a woman’s
pregnancy and her child’s
second birthday is a unique
period of opportunity when the
foundations for optimum health
and development across the
lifespan are established. The
right nutrition and care during
the 1000-day window influences
not only whether the child will
survive, but also his/her ability
to grow, learn and rise out of
poverty. The thousand days not
only include breast feeding,
weaning, infant food but also
the maternal nutrition in post- The nutrition that Nutrients such as folic acid,
partum period. Many diseases of a baby gets from iron, zinc, and iodine as well
adults, e.g., heart disease, high as protein and fatty acids
the mother through
blood pressure, and diabetes play a vital role in building a
are related to under nutrition in her diet is the fuel baby’s brain during pregnancy.
foetal life and early infancy. that drives much When one or more of these
of this incredible are absent during pregnancy,
Nutrition and A Child’s transformation. the baby could be at risk for
Development developmental delays, birth
A child’s brain begins to grow defects and cognitive deficits.
very early in pregnancy and
develops at an astonishing Early Childhood
speed. At the fourth week of While a newborn’s brain is only
pregnancy, the brain has an one quarter of the size of an
estimated 10,000 cells, and by adult’s, it grows to about
the 24th week it contains 10 80% by the age of 3 and
billion. The nutrition that a reaches 90% of adult
baby gets from the mother brain size by the age of
through her diet 5. In early childhood
is the fuel that the brain is busy
drives much of forming connections
this incredible that allow the
transformation. brain cells to
8 September 2021
communicate with one another. Nutrition education
Growing brains need nutritious
foods rich in iron, zinc and
and counselling
protein. Toddlers need proteins is a widely used
and other iron rich foods to strategy to improve
avoid a deficiency in this key the nutritional status
nutrient which in turn can
of women during
impair their learning abilities
and behaviour. pregnancy.
Maternal Diet During supplement in addition to
Pregnancy normal routine diet.
A nutrient rich maternal diet
before and during pregnancy Maternal Nutrition
is associated with improved Maintaining good nutrition and a
foetal health, more appropriate healthy diet during pregnancy is
birth weight and increased critical for the health of the mother
rates of maternal and infant and unborn child. Nutrition
survival. Ideally, the time education and counselling is a
to prepare nutritionally for widely used strategy to improve
pregnancy is well before the nutritional status of women
conception. A woman who during pregnancy. The strategy development and cannot be
has adequate nutrient stored, focuses primarily on promoting replicated in infant formula. It
particularly folic acid, and has a healthy diet by increasing the involves a great deal of mother-
a healthy weight for height has diversity and amount of foods to-child touch and nurturing
reduced risk for maternal and consumed; promoting adequate interaction. Breastfeeding helps in
foetal complications during weight gain through sufficient delay of new pregnancy and takes
pregnancy. and balanced protein and care of the mother’s health too.
Women of child bearing age energy intake; and promoting The physical act of breast feeding
who may become pregnant consistent and continued use of also plays an important role in
and those in the first trimester micronutrient supplements, food strengthening a baby’s sensory
of pregnancy are advised supplements or fortified foods. and emotional circuitry which
to consume are critical for both cognitive and
adequate Importance of Breast Milk socio-emotional development. It is
folic acid in Brain Development consistently associated with higher
daily from Breast milk contains a variety of performance on intelligence tests
fortified nutrients and proteins as well as among children and adolescents.
foods or growth factors and hormones Baby’s brains are shaped not only
that are vital to a baby’s brain by the quality of the nutrition but
WHEN TO START COMPLEMENTARY FEEDING
• Swallowing of solid food: 6-7 months, side-to-side movements of
tongue, 8-12 months;
• Head/neck control and hand-to-mouth coordination;
• Mouthing and biting;
• Mature intestine, ready to digest pulses and
cereals;
• The baby loves chewing semisolid food, as there
is hardening of gums and eruption of teeth;
• Tendency to push solids out of mouth decreases.
September 2021 9
needed nutrients to the
baby (UNICEF, 1984). PRINCIPLES OF
To support growth, INTRODUCTION TO
protein needs (per kg COMPLEMENTARY
of body weight) are FOOD
higher in infancy •S tart feeding with small
than in any other life amount and gradually
stage. The best diets go on increasing the
for infants are high quantity with increasing
in fat and moderate age of the child.
in carbohydrate. Many • Consistency, frequency
commercially available and variety of food
infant foods are expensive
should be changed as
the infant grows.
and often have exaggerated
• During illness more
health claims. Some ready-to-
fluids including frequent
use foods have artificial flavour
breastfeeding and soft
or colour and may not be a food items should be given
suitable or healthier option.
FOR 6-8 MONTHS
•B egin with mashed food
Food Items for
• 2-3 meals per day with
Complimentary Feeding
frequent breastfeeding
To support growth, Khichdi, soft rice and dal,
• Begin with 2-3 tablespoons
chapati, roti, bhakhri dal,
protein needs (per kg parantha, ghee, idli, dosa, FOR 9-11 MONTHS
of body weight) are dhokla, mashed potato, sweet • Mashed food, finely
higher in infancy than potato, mashed banana, pulpy
chopped food that can be
picked up by the baby
in any other life stage. fruits, kheer or milk-based cereal
• Daily 3 meals and 2 snacks
preparations, sprouts, pulses,
• Average amount of each
legumes, dry fruits in crushed
meal should be 100-125 ml
also by the quality of the affections form (groundnuts, almonds,
they have with their caregivers. cashew, nuts etc.) FOR 1-2 YEARS
•S taple family food,
Protection of Mothers Items to be Avoided as mashed or chopped, if
required
Against Infection Complementary Food
• Daily 3-4 meals with
If the mother gets any infection Biscuits, breads, pastry,
continued breast feeding
her white cells make antibodies to chocolates, cheese, softy
and additional snacks
protect her and some white cells ice cream, donuts, cakes,
• Addition of ghee, butter,
pass to the baby through breast commercial breakfast cereals, sugar, jaggery, vegetable
milk and protect the baby. etc. should be avoided oils as energy sources
altogether for children below • Combining of cereals and
Complementary Feeding 2 years. Also, tinned food, pulses to ensure delivery
Exclusive breastfeeding is packaged or stored food, of all essential proteins
adequate for the baby till six artificially cooked foods with • Malting and (amylase-
months of life. After six months, preservatives or chemicals, rich flour ARF) reduces
breastfeeding alone is no longer fruit juices and fruit drinks, and viscosity and
enough for optimal growth repeatedly fried food items improves
and development of the child. containing trans fatty acids digestibility
Weaning/Complementary should be avoided.
feeding is the systematic process
of introduction of suitable food Dr Shikha Srivastava is Assistant Professor
at the right time in addition to in Department of Botany, Bhaskaracharya
College of Applied Sciences, University of Delhi.
mother’s milk in order to provide shikhaminty@gmail.com
10 September 2021
Indian Gooseberry
(Amalaki) The Nectar of Life
K. Srinivasan three medicinal plants native to used to protect against dental
India has been used as a healing disease and cavities, and as a
I
ndian gooseberry (Emblica remedy for thousands of years. natural treatment for digestive
officinalis or Phyllanthus Triphala consists of Amalaki issues like constipation.
emblica) are the acrid, sour (Emblica officinalis), Bibhitaki Indian gooseberry, in its fresh
and astringent fruits of the tree (Terminalia bellirica), and as well as dried form, is commonly
belonging to Phyllanthaceae Haritaki (Terminalia chebula). It used as a food acidulant as an
family, grown in tropical is believed that a combination of alternative to lime, amchur, and
deciduous forests. These trees such synergistic herbs provides tamarind. These berries have
are revered as sacred and better therapeutic effectiveness multiple medicinal properties
worshipped in India. Indian and is a more powerful treatment which are attributable to the rich
gooseberry is also familiar as than any individual component. vitamin C and tannin contents.
Amla fruit – derived from the The anti-inflammatory properties It is considered to be a coolant,
Sanskrit word ‘Amalaki’, meaning and protective influence against diuretic, anodyne, ophthalmic,
‘Nectar of life’ since it can cure certain cancers are the hallmarks carminative, digestive-stimulant,
humans from many ailments. of the therapeutic applications stomachic, laxative, rejuvenative,
In the Ayurvedic system of of ‘Triphala’, while it is popularly and antipyretic.
medicine, it is considered that
Emblica fruits aid in balancing Amla is a staple in the Health Promoting
the three doshas (Kapha- Antioxidants
Vaata-Pitta) in the body and
indigenous Ayurvedic Emblica berries are low in calories
thus remove the root cause system of medicine and fat, yet packed with nutrients.
of all ailments. The Ayurvedic – the world’s oldest Per 100 g of the fresh fruits
polyherbal concoction ‘Triphala’ medical system.
which consists of dried fruits ofSeptember 2021 11
contribute approximately 77 kcal, Helps in Healthy Ageing
0.5 g protein, 18.7 g carbohydrate, Emblica fruits are a part of
and 6.1 g dietary fibre. They are ‘Amalaki rasayana,’ a common
particularly rich in dietary fibre, Ayurvedic herbal formulation
minerals (copper, manganese, used for healthy
and potassium), and vitamins (C, aging and
B5, and B6). One cup (150 g) of longevity by
gooseberries provides 26% of the the elderly
daily requirement of fibre. population.
Emblica berries are an While
excellent source of antioxidants diminishing
in the form of vitamin C and DNA repair is the
several phenolic phytochemicals hallmark of ageing,
such as flavonols, anthocyanins, Amalaki rasayana
phenolic acids, and organic consumption has been
acids. The extent of retention of understood to promote
this vitamin after drying of the DNA stand break repair in
Emblica fruits is remarkable with aged individuals.
shade drying and sun drying
not making a difference. The Emblica fruit extracts
amount of vitamin C retained support gastro-
in the dried Emblica fruits is Emblica fruit extract can also
protective activity
comparable to the amounts reduce the harmful effects of
present in several other fresh
neuroprotective radiation and chemotherapy
fruits such as sweet lime, and cognition employed in cancer treatment.
orange, guava, pineapple, etc., enhancing effects. It
thus making dried Emblica fruit relieves anxiety and Managing Diabetes
still a good source of vitamin The polyphenol-rich Emblica
C. Flavonols in gooseberries
depression. It also fruit can protect the body from
are quercetin, myricetin, shows potent anti- the oxidative stress caused by
kaempferol, and isorhamnetin, pyretic (relieving high blood sugar in diabetic
and are potentially protective fever) activity. condition. It also assists in
to heart and cancer preventive. body’s sensitivity to insulin
Emblica berries are rich in leading to an effective control
organic acids which prevent Anticancer Effects of blood sugar. Dried Emblica
iron accumulation in cells and Emblica fruit is rich in fruit powder (1-3 g daily for 21
hence reduce the risk of age- antioxidant polyphenols, days) given to diabetic patients
related brain diseases such as especially tannins and flavonoids is shown to reduce fasting and
Alzheimer’s and stroke. that may reduce the risk postprandial blood glucose.
Emblica berries can be best of certain types of cancer Emblica fruit extract has also
eaten as fresh fruit as it is or in including colon, pancreas, shown insulin sensitizing
combination with yogurt, salads, and breast. The antioxidant properties in the adipocytes
chutneys, etc. Fresh fruits are phytochemicals are thought (body’s fat cells) by increasing
used in the preparation of dal (a to reduce and counteract glucose uptake.
lentil preparation) and murabba. damages from oxidative stress Emblica berry is also
Emblica fruit pulp is also ideally and inflammation responsible cardioprotective in diabetes
used in the preparation of for the development of cancer. exerted through protection of
shampoos and hair oils; Emblica Emblica fruit is understood to the antioxidant levels in the
shampoos and hair oil are scavenge free radicals, decrease heart, in addition to preventing
traditionally believed to nourish lipid peroxidation, show anti- the raise in unhealthy raise in
the hair and scalp and prevent inflammatory, anti-mutagenic, lipid constituents in cardiac
premature grey hair. and immunomodulatory effects. tissue.12 September 2021
Good for Cardiovascular Antioxidants Emblica fruits to be effective in
Health present in Emblica ameliorating the toxic effects
High blood cholesterol level is of hepatotoxic agents such as
fruit improve heart
one of the risk factors for coronary alcohol, carbon tetrachloride,
artery disease. The lipid lowering health by preventing heavy metals, etc. Emblica
and antiatherosclerotic effects the oxidation of fruit is also reported to have
of Emblica fruits immensely LDL-cholesterol in hepatoprotective effect on Non-
contribute to the cardioprotective alcoholic fatty liver disease in rat
circulation, a process
influence. Antioxidants present model which is closely associated
in Emblica fruit improve heart
that increases the risk with metabolic syndrome.
health by preventing the oxidation for atherosclerosis
of LDL-cholesterol in circulation, Skin Protection
a process that increases the risk anthocyanins present in Emblica Emblica fruit effectively protects
for atherosclerosis help reduce blood pressure and the skin from the devastating
(deposition of improve blood vessel function, effects of free radicals-induced
cholesterol in thus lowering the risk of heart oxidative stress. Thus, it is used
the arteries). disease. Potassium content of this in skin care products. Exposure
Additionally, fruit contributes to maintain a to UV-radiation causes skin
phytochemicals healthy blood pressure and hence sunburn because of harmful
flavonols and vascular health. ROS. Application of herbal
creams loaded with antioxidants
Protective Effect on Liver to the skin would quench ROS
Emblica is a constituent of and produce photo-protective
several hepatoprotective effects.
formulations
including the popular Dr K. Srinivasan retired as Chief Scientist
Chyawanprash. at CSIR-Central Food Technological
Research Institute, Mysore.
Studies have shown ksri.cftri@gmail.comSeptember 2021 13
Benefits of
Mushroom
Ankita Mishra
M
ushrooms can be very commonly spotted during the rainy season or in wet places,
shooting out of old logs and mud walls or heap of straw or generally places enriched
with humus. While many people may not want to even touch them, these have great
nutritional benefits. Mushroom is now included in various forms in food items and recipes.
It is often said that our body speaks of our food, which means our growth depends on the
food we eat. Food not only provides us with nutrients but it plays an important role in overall
development of our body. The quality of food we take decides the development of our brain
and our thought process. Mushroom is rich in vitamin D, B1, B2, B6, copper, selenium, folate,
niacin, iron, manganese, potassium, magnesium and phosphorus including beneficial fibres
and minerals and can promise good health and nutrition. It can be used in soup, vegetable,
curry, pickle, pakoras, vadi, papad and noodles with variety of recipes.14 September 2021
Mushrooms Grown in India Doodhiya Mushroom and obesity. It is good for people
Mainly five varieties of mushroom This variety is produced mostly in who are anaemic. Being rich in
are cultivated in India. All these coastal areas. It is called Doodhiya iron it helps to maintain the level
varieties are rich in nutrients. because of its white colour. Its of haemoglobin in blood. Along
They are grown in different round top is generally smaller than with that it has folic acid and iron
environmental conditions and Button mushroom but the lower which helps build red blood cells in
come in different size, colour and part is comparatively longer. blood. Mushrooms are rich source
form. These mushrooms taste of proteins which are a crucial part
better if cooked fresh. Straw Mushroom of our daily diet. Proteins help in
This variety is also produced at repairing broken and diseased
Button Mushroom large scale. It is cultivated in Kerala, cells and building new blood
This is grown in India at large Odisha, Uttar Pradesh and West cells. Mushroom is the only food
quantity. White in colour, this Bengal. It is grown on the straws of which contains plenty of vitamin
mushroom can be eaten raw or rice and wheat. This variety is also D that is needed for making our
cooked. These are used in soups, very nutritious and unique in taste. bones strong along with helping
salads and on pizzas. These are low in absorption of calcium and
in calories and sugar and rich in Benefits of Mushrooms phosphorus. Fibres in mushrooms
protein. They are a natural non- Different varieties of mushrooms help our digestive system and
animal source of vitamin D2 and are grown in different parts of increase our appetite. It is good for
help in absorption of calcium in our the world. Full of proteins, fibre controlling gout also.
body and keep your bones strong. Per 100 gram of mushrooms
It is also rich in vitamin B12. contain more than 20 per cent
vitamin B, necessary minerals
Shiitake like selenium (30.0 per
Mushroom cent), copper (25.0 per
Shiitake mushroom, cent) and phosphorus
grown in East and potassium (10.19
Asian countries, is per cent). A medium-sized
extremely popular mushroom contains
in China, Japan and more amount of
Korea. Full of vitamin potassium than one
D, B1, B2, B6, copper, glass of orange juice
selenium, niacin, or a banana. Selenium
folate, iron, manganese, is found mostly in the proteins
magnesium, potassium, that we get from animal sources
phosphorus and other minerals. and minerals this crop is grown so it good for vegetarians as an
Shiitake mushroom can be in the whole world. According to alternative to animal protein.
included in diet as it is good for the information published in the Mushroom is a boon for the
healthy heart and strong bones. January 2021 issue of Food Science patients of high blood pressure. It
Fresh Shiitake mushrooms have a and Nutrition, consumption of contains potassium which helps in
light woodsy flavour and aroma. 84 gram of mushroom a day memory and knowledge retention.
ensures availability of all necessary
Oyster Mushroom or nutrients enough for the day. Precaution
Source: https://dmrsolan.icar.gov.in
Dhingri Mushroom Mushrooms contain protein, It is very important to know about
In terms of production this mush- vitamin, selenium (anti-oxidants), different varieties of mushroom
room is at the second place and fibre and a lot of minerals like iron, that are not fit for consumption.
very popular in our country be- zinc, magnesium, manganese, Growing on humus, they absorb
cause of its unique taste. It is grown potassium, phosphorus, sulphur, harmful elements also from it and
on waste like straw, wood dust and calcium, copper etc. in abundance. may be poisonous.
discarded tea and coffee leaves. Full Besides, it has carbohydrates and
The author is a science communicator and
of nutrients, it is used to make soup, fat at low level which is good for writer. Ankita_sj@yahoo.com
pakoras and also as vegetable. people suffering from diabetes Translated by Kshama GautamSeptember 2021 15
Teachers Play a Vital Role
in Anti-Malnutrition
Mission ‘Aahaar Kranti’
I
ndia faces an ironic problem
of hunger despite abundance.
Studies estimate that
the country produces four
times the calories that it
consumes, yet many people are
malnourished. The root cause
of this phenomenon is a lack
of nutritional awareness in all
sections of our society.
After defeating hunger with
the Green Revolution and creating Minister of State for Education Dr Subhash Sarkar, Sh. Pullela Gopichand and
untold fortunes in rural India with Padma Priya Vumma (top L to R) and Dr Yelloji-Rao K Mirajkar, Sh. Jayant
Sahasrabudhe and Dr Nakul Parashar (bottom L to R)
the White Revolution, it’s time to
bring in the Aahaar Revolution Padma Priya Vumma, winner of traditional food and locally
for better health, longevity, of the Government of India’s available fruits and vegetables to
prosperous farmers and India’s national teacher award. ensure better nutrition and called
stature as a Vishwaguru. Aahaar During the programme, the for use of all forms of social media
Kranti aims to achieve this. Minister launched a series of to get across the messages for
Teachers, whether at schools lectures and a video-cum-script good living.
or Aanganwadis or in their competition being organized by Shri Jayant Sahasrabudhe,
communities, are to be the NGO Shiskha Shilpi for teachers. National Organizing Secretary,
pillars of Aahaar Kranti. As the Further, he released a special Vijnana Bharati, Dr Nakul
next milestone in its journey, edition of Vigyan Prasar’s monthly Parashar, Director, Vigyan Prasar
‘Guru Poornima’ on 24 July was science magazine Dream 2047 and Dr Yelloji-Rao K Mirajkar,
celebrated with an event where on ‘Aahaar Kranti’ and copies of International Convener - Global
the various educational modules the monthly newsletter being Indian Scientists and Technocrats,
that have been prepared for brought out by the organization Forum, expressed confidence that
teachers across the breadth of as part of the campaign. the aspiration of Aahaar Kranti
India was rolled out, with the Speaking on the occasion, Dr to reach each and every Indian,
ambition of reaching 31.5 crore Sarkar stressed on the importance irrespective of age, language and
school children. socio-economic divides.
Union Minister of State They were of the opinion
for Education, Dr Subhas that its message – balanced
Sarkar, the Chief Guest of nutrition leads to better
the programme released physical and mental health
the resource material at will come true and help
the online function. He bring in a food revolution
handed over copies of for better health and
the material to eminent longevity for all, prosperous
badminton guru (coach) farmers and raising India’s
Pullela Gopichand and stature as a ‘Vishwaguru’. 16 September 2021
Train the Trainers Teachers Module 1
Traditional Indian Thalis
• Indian culinary
traditions are
balanced with
nutritionally rich
thalis in all regions/
states.
• Locally grown and
seasonal flora and
fauna, cooked in
local recipes add to
nutritional
wholesomeness.
Source: Columbia University, CSIR, Indian Institute of
Public Health, Journal of Ethic Foods,
University of Chicago, UNSW Australia,
Yale Journal of Biology and Medicine
Spices
Spices have complex combinations
with synergistic effects
• Keep blood sugar levels in check
• Boost heart health
• Provide pain relief
• Fight inflammation and reduce
cellular damage
• Contain immunity-boosting
antioxidants
• Prevent asthma, allergies,
and other respiratory issues
• Reduce foodborne illnesses
• Contain bioactive compounds
that help digest food
Source: Central Michigan U, CFTRI, Current Cardiology Rev, Intl J of Preventive Medicine, J of Traditional &
Complementary Medicine, Kingston U, Korea Food Research Inst, Mohanlal SukhadiaU, National Cancer Institute,
NBRI, Tehran U of Medical Sc, U of Bologna, U of Pretoria, Youjiang Medical UYou can also read
