For healthy adults how much protein is required ?

 

Question: For healthy adults how much protein is required ?

Ans :  0.83 g per kg body weight per day

It is highlighted the role of protein in tissue repair, immunity, muscle maintenance and the production of enzymes and hormones.

Referring to the ICMR-NIN Nutrient Requirements for Indians, it is noted that the safe protein allowance for healthy adults is 0.83 g per kg body weight per day when the diet contains high-quality protein, and 1.0 g per kg per day for predominantly cereal-based diets with lower protein quality.

it is  also noted that protein requirements vary with age, body size, physiological state, physical activity and health status.

Emphasising dietary diversity, it is  encouraged for inclusion of pulses, dairy, soy, nuts and seeds along with cereals. 

It is  cited traditional food combinations such as dal-rice, roti-chana, idli-sambar, dosa-sambar and khichdi as practical examples of complementary protein sources. It is  also highlighted affordable protein-containing foods such as sattu, dal, roasted chana, peanuts and soy.

It is  noted that protein intake should be distributed across meals rather than concentrated in a single meal. 

Medicinal mushrooms occuring in South India : Ganoderma lucidum, Phellinus rimosus, Pleurotus florida and Pleurotus pulmonaris

 

Among the large resources of fungi, higher Basidiomycetes especially mushrooms are unlimited sources of therapeutically useful biologically active agents. There are approximately 700 species of higher Basidiomycetes that have been found to possess significant pharmacological activities

Medicinal mushrooms occurring in South India namely:-

1) Ganoderma lucidum, 

2)Phellinus rimosus,

3)Pleurotus florida and

4) Pleurotus pulmonaris 

Oyster mushrooms (Pleurotus species) are excellently edible and nutritious, rank among one of the most widely cultivated mushrooms in the world.

They possessed profound antioxidant and antitumor activities.

 This indicated that these mushrooms would be valuable sources of antioxidant an antitumor compounds. 

Investigations also showed that they had significant antimutagenic and anticarcinogenic activies. 

 Indian medicinal mushrooms are potential sources of antioxidant and anticancer compounds. 

Caution: However, intensive and extensive investigations are needed to exploit their valuable therapeutic use.

Foods that encourage good sleep :

 

Foods include:-

1)Green tea, white tea, and oolong tea naturally have high amounts of GABA. 

• 2)Whole grains
• 3)Fava beans, soy, lentils, and other beans
• 4)Nuts, especially walnuts and almonds
• 5)Sunflower seeds
• 6)Fish, especially shrimp and halibut
• 7)Fruits and vegetables such as citrus, tomatoes, berries, spinach, broccoli, and potatoes
• 8)Cocoa
• 
  
• Note:
• Gamma-aminobutyric acid (GABA) is a naturally occurring amino acid. GABA is a neurotransmitter, which means it delivers a message through your nervous system from one neuron to another.

  GABA functions to calm the nervous system and help your nerves process sensory input in an organized way.

  GABA isn’t really found in a lot of foods unless they’re fermented foods (like kimchi or kefir). But there are foods that naturally boost the production of GABA in your body. 

Guggal species —Khara Guggal (Commiphora wightii) and Mitha Guggal (Commiphora stocksiana) :

 

 Guggal species —Khara Guggal (Commiphora wightii) and Mitha Guggal (Commiphora stocksiana)—across five villages of the Gujarat district in a step towards restoring native biodiversity and strengthening the ecological value of community grazing lands.

Guggal is a flowering plant which produces a fragrant resin called guggal. It grows as a shrub or small tree. 

The individual flowers are red to pink, with small petals. The small round fruit are red when ripened. 

It is a source of Guggul or Indeian Bdellium,  a gum-resin that exudes from the branches. It is largely used as an incense, in medicine and perfumery .

The extract of gum guggul called gugulipid, guggulipid or guglipid, has been used in Unani and Ayurvedic medicine for nearly 3000 years in India. 

Sandalwood (Santalum album)

 

Sandalwood (Santalum album):

In the 18th and 19th centuries, the tree was confined largely to the forests of Kerala, Karnataka and Tamil Nadu, with the state strictly controlling its harvest, transport and sale. 

Sandalwood is a hemi-root parasitic plant, which means that it depends on other host plants for nutrients and water throughout its life cycle. Poor host selection can result in stunted growth, chlorosis or even mortality. For example, Malabar neem (Melia dubia), widely promoted in high-density systems, creates a heavy shade within two years of growth, suppressing sandalwood. Melia trees are often harvested for plywood, which further reduces the sandalwood’s vigour.

The fruit of Viburnum grandiflorum is taken for joint ailments :

 

Several fungal species are used as both foods and medicines in the Kashmir Valley in the Western Himalayas of India.

(a) Portulaca oleracea is given to postpartum mothers to boost immunity, 

(b)Taraxacum officinale is believed to improve circulation, and 

(c ) the fruit of Viburnum grandiflorum is taken for joint ailments. 

Fruit is ellipsoid, red turning black, upto 2 cm, edible. 

Some of the better-known are wild rice, moringa, bamboo shoots,  jamun fruit (Syzygium cumini), Indian cherry (Antidesma aciduma), wild date palm (Ericybe paniculata), various mushrooms and flowers, fish and wild meat.

 These foods are important for both nutritional and cultural reasons. 

Seaweeds or Micro algae brown algae (Phaeophyta), red algae (Rhodophyta), and green algae (Chlorophyta) :

Seaweed is a type of marine plant that grows in oceans and seas. It is used in many products like food, cosmetics, fertilizers and even in medicine.

 It grows in shallow waters and doesn’t require land or freshwater, making it an eco-friendly crop. It’s becoming popular worldwide as a healthy food because it’s easy to grow and needs little care. Seaweed is rich in vitamins, minerals, and amino acids. It helps fight diseases like cancer, diabetes, arthritis, heart problems and high blood pressure. It also boosts immunity and keeps the body healthy.

 Seaweeds or Micro algae refer to numerous species of multicellular photosynthetic organism. 

 They are classified as:-

i) brown algae (Phaeophyta), 

ii)red algae (Rhodophyta), and 

iii)green algae (Chlorophyta)

The main edible seaweeds are:-

 Japanese kelp (Laminaria japonica), 

Kombu (Sacharinna spp.), 

Gracilaria spp.,

 Nori Nei (Porphyra spp.), 

Eucheuma seaweeds nei (Eucheuma spp.), 

Laver or Nori (Porphyra tenera), 

Wakame (Undaria pinnatifida), 

Elkhorn Sea moss (Kappaphycus alvarezii), 

Hijiko or Hiziki (Sargassum fusiforme), 

Umudggasari (Gelidium amansii), and

Gamtae (Eckonia cava), among others

Edible seaweeds are consumed directly, for example, as an ingredient for sushi wraps or in salads and soups. Hence, based on their nutritional composition, they can be classified as “novel food” according to Regulation (EU) 2015/2283.

 In general, seaweeds contain macronutrients, including carbohydrates (dietary fiber), proteins (essential amino acids), and lipids (essential fatty acids, n-3 and n-6), and micronutrients, such as minerals and vitamins. 

These components have shown various health benefits, such as anti-inflammatory, anti-obesity, anticancer, antioxidant, and antibacterial

 In addition to macronutrients, several red seaweeds, such as Gelidium, Gracilaria, and Neopyropia, are used for agar and carrageenan production, and brown seaweeds are used for alginate production, which are commonly used in cosmetics, food additives, ingredients in functional food, and pharmaceutical products 

Bioactive compounds commonly found in seaweed include polysaccharides (e.g., sulfated, alginate, carrageenan, agar, dietary fiber, laminaran), lipids and fatty acids (e.g., essential fatty acids), proteins and peptides,carotenoids and polyphenols,and minerals (such as iodine) and vitamins, and different methods are used to extract these compounds

In addition to food consumption, seaweeds can be used as food additives, which are substances that are added to foods to maintain or improve their safety, freshness, flavor, texture, or appearance.

Traditionally, the uses of seaweeds are based on the improvement of physicochemical or rheological properties, such as stabilizing agents, thickeners, gelling agents, flocculants, water retention capacity, and emulsifiers. It is known that seaweeds contain chemical compounds such as polysaccharide, i.e., carrageenan, alginate, and agar, which are used as hydrocolloids (phycocolloids)

Jute Leaves

Jute leaves have long been consumed as a vegetable in regions such as Africa, the Middle East and Southeast Asia.

In Japan jute leaves are widely recognized and consumed as a health food. 

Nutritionally , jute leaves arring their value as a functional food source cew.

Proven technologies have also been developed for anti-oxidant herbal drink and 

Saffron

 

 Saffron : 

Saffron is harvested by hand from the Crocus sativus flower, commonly known as the saffron crocus. The term “saffron” applies to the flower’s thread-like structures called stigma

Saffron contains an impressive variety of plant compounds. These may act as antioxidants,  molecules that protect your cells against free radicals and oxidative stress: 

Some powerful saffron antioxidants include : 

• crocin
• crocetin
• safranal
• picrocrocin
• kaempferol

Crocin is perhaps the most notable antioxidant in saffron. It’s responsible for saffron’s red color, and research suggests it may have antidepressant properties and could protect brain cells against progressive damage.

Research shows that safranal may have benefits for several health conditions.

Kaempferol is found in saffron flower petals. This compound may help boost your immune system and protect your body against several viruses 

Saffron is a rich source of potassium, an important element in maintaining heart health. 

Potassium dilates and enlarges blood vessels and therefore lowers blood pressure. The potassium in saffron also prevents atherosclerosis, heart attack and stroke. As mentioned, saffron contains a substance called crocin, which can regulate blood cholesterol levels, so this spice is very useful for heart health.

Saffron is a valuable plant spice derived from the stigma of the saffron flower.

 Saffron flower is a perennial bulbous plant with the scientific name “Crocus Sativus”.

 “Crocus” in Greek means thread and string, which refers to the appearance of saffron flower stigmas. The name of saffron comes from the word bile in Arabic meaning yellow. 

Saffron has many properties for skin, hair, menstruation and body health and is one of the most expensive agricultural products worldwide. 

This spice has been around for about a thousand years and has attracted many consumers.
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Black Aromatic Rice (Chak-hao):

Rice from Tripura: 

 Aromatic Kali Khasa Rice, 

Aromatic Harinarayan Rice, 

Biron Rice (white sticky rice) and 

Maimi Hanga Rice (Black Rice).

Black Aromatic Rice (Chak-hao):

Black Aromatic Rice locally named as Chak-hao is well known for its attractive colour and aromatic flavour and considered as on of the richest source of anthocyanin found among food grain product apart from its optimal content of vitamins, minerals, fibre, proteins, and many other nutrients.

It is considered to be rice variety with a higher vitamin and mineral content than both white and brown rice. Black aromatic rice owes its colour to powerful natural black colouring pigments called anthocyanins which boast an impressive antioxidant activity adding to the health benefits of this rice variety. In addition to being a good source of vitamins E, fibre and protein, black rice is shown to reduce inflamation levels in the body.

 In addition to being a good source of vitamins E, fibre and protein, black rice is shown to reduce inflamation levels in the body. According to findings, black rice consumption contributes to the prevention and management of ailments such as atherosclerosis, diabetes, Alzheimer’s disease, hypertension, high cholestrol levels, arthritis, allergies, aging signs and even cancer

Some of the nutraceutical compounds present which can be extracted economically are tocotrienols, gamma amini butyric acid, oryzanol, rice bran saccharine, lutein, zeaxanthin, butylate hydroanisole, phytosterol, etc.

Okra (Abelmoschus esculentus),

 

Okra (Abelmoschus esculentus),

Abelmoschus esculentus L. (Moench) of the Malvaceae family (also known as Hibiscus esculentus) is an annual herb that is more commonly known in several other vernacular names as ladies finger, okra, bhindi, or gumbo

Generally, okra is a high-value crop because it represents a source of nutrients that are important to human health, e.g., vitamins, potassium, calcium, carbohydrates, dietary fiber, and unsaturated fatty acids such as linolenic and oleic acids, and also of bioactive chemicals

The profile of the bioactive components in different parts of okra is well documented: for okra pod polyphenolic compounds, carotene, folic acid, thiamine, riboflavin, niacin, vitamin C, oxalic acid, and amino acids or okra seed polyphenolic compounds, mainly oligomeric catechins and flavonol derivatives, protein (i.e., high lysine levels), and oil fraction (in particular, its derived oil is rich in palmitic, oleic, and linoleic acids) for root carbohydrates and flavonol glycosides , and manly minerals, tannins, and flavonol glycosides for leaves

Several studies reported antioxidant properties of okra .

 For instance studies were conducted on  the extraction and antioxidant activity of phenolic compounds from okra flowers: the extract exhibits a strong DPPH radical scavenging activity and reducing power, which makes it a potential functional ingredient in the food and pharmaceutical industries. 

Focus here is the role of okra in the management and treatment of diabetes. Diabetes is a chronic health disease attributed to risk factors like obesity, physical inactivity, ageing, and genetic predisposition; in particular diabetes mellitus is a progressive metabolic disease and it has affected considerable percentage of population throughout the world, associating with considerable morbidity and mortality 

Coriander leaves / seeds

 

Coriander (Coriandrum sativum L., Apiaceae) is used in cuisine and traditional medicines. It is mainly cultivated for its yellowish-brown globular fruits, known as coriander seeds

The most characteristic activities of polyphenols are the antiradical and antioxidant ones. The good amount of polyphenols in C. sativum extracts makes it a suitable reducing agent, lipid peroxidation inhibitor, free radicals scavenger and quencher of singlet oxygen

The antioxidant and the anti-inflammatory activities of coriander polyphenols can help in the prevention of obesity, hypertension, dyslipidemia and type-2 diabetes and, hence, in the prevention of metabolic syndrome.

Coriander polyphenols can help to ameliorate obesity and metabolic syndrome. 

The most important components found in coriander fruits are essential oil and fatty oil. Sterols, terpenoids, tocols are also present. Coriander vegetative parts, such as leaves and stems, present the greatest nutritional and health-promoting benefits due to their relatively high polyphenol content

Sunflower seeds :

 

Sunflower Seeds: - 

• Sunflower seeds are rich in calories. 100 grams of these seeds give around 585 calories of energy. They have a good amount of fibre (8.5 g) and fats (51.5 g). Fats present are mostly polyunsaturated and monounsaturated, which are good fats. They are also rich in protein (20.77 g).
• They are loaded with vitamins like Thiamine, Riboflavin, Niacin, Pantothenic acid, Folate, Choline, vitamin B6, vitamin C and vitamin E.
• They contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc, etc.
• Sunflower seeds, when consumed, also provide us with plant compounds like flavonoids and phenolic acids that are strong antioxidants.
• Sunflower seeds’ nutrition is a well-rounded package, providing essential vitamins, minerals and healthy fats, making them a nutritious and versatile snack.
• Sunflower seeds’ protein content helps in muscle building, making them a valuable addition to our diet.

Probiotic :

 

Probiotic:- 

A prebiotic may stimulate the immune system, decrease the levels of pathogenic bacteria in the intestine, relieve constipation, decrease the risk of osteoporosis by increasing essential mineral absorption especially calcium, and reduce the risk of atherosclerosis by lowering the synthesis of triglycerides and fatty acids in the liver as well as lowering their serum levels 

 

Nutritive Benefits of Chicory (Cichorium intybus): 

Chicory root contains some phytochemicals such as inulin (starch-like polysaccharide), coumarins, flavonoids, sesquiterpene lactones (lactucin and lactucopicrin), tannins, alkaloids, vitamins, minerals, and volatile oils.

The secondary metabolites (flavonoids, tannins, and coumarins) found in chicory have been reported to demonstrate some biological activities such as antioxidant, anticancer, anti-inflammatory, antiparasitic, antihepatotoxic, which impact positive health effect on humans and livestock.

Inulin (starch-like polysaccharide)found in Chicoery roots :- 

Inulin is a polymer of fructose with β-(2-1)-glycosidic-linkage which accounts for up to 68% of the total compounds present in fresh chicory roots.

As a prebiotic, inulin is low in calorie and dietary fiber, making it a good replacement for sugar and an ideal component for diabetic nutrition

 Fresh chicory roots contain, by dry weight, 68% of inulin (a polysaccharide similar to starch), 14% sucrose, 5% cellulose, 6% protein, 4% ash, and 3% other compounds.

Dry chicory root extract contains, by weight, approximately 98% inulin and 2% of other compounds

Various studies have reported that prebiotics stimulates the growth of host-beneficial gut bacteria, such as lactobacilli and bifidobacteria for overall beneficial health

Probiotic:- 

A prebiotic may stimulate the immune system, decrease the levels of pathogenic bacteria in the intestine, relieve constipation, decrease the risk of osteoporosis by increasing essential mineral absorption especially calcium, and reduce the risk of atherosclerosis by lowering the synthesis of triglycerides and fatty acids in the liver as well as lowering their serum levels 

Mixing of Coffee powder : Chicory powder  ( in 70: 30  or  60:40 ): 

It is  reported that moderate caffeine intake, especially through coffee, may lower the risks of type-2 diabetes, stroke, heart failure, and atrial fibrillation. 

But, high doses, especially from energy drinks, may harm cardiovascular health, and unfiltered coffee can also raise LDL cholesterol levels.

As per one opinion,   drinking four cups of coffee a day may lower the risk of developing cancer, type-2 diabetes, heart diseases, and age-related disorders like dementia and Alzheimer’s disease. 

But it is  suggested that it would be prudent for pregnant and lactating women to limit their coffee intake to three cups a day.

Drinking hot black coffee is recommended, with little or no additives like sugar or milk. 

Adding milk to black coffee can be good, as milk contains antioxidants, minerals, and vitamins and allays the bitter taste.

Some people add   chicory, which comes from a perennial herbal plant with coloured flowers. This herb contains no caffeine but a polysaccharide called inulin, which supports digestion and can help control blood sugar.

 Chicory contains several compounds that help protect the liver from inflammation, shield the stomach from damage, and may help defend against cancer. Adding chicory to coffee also improves coffee’s fragrance and taste.

The optimal blend of coffee and chicory was suggested to be 70:30 or 60:40, coffee to chicory, to strike a balance between taste and benefits. In fact, most coffee sellers across India have these ratios, unless of course, a customer asks for ‘pure’ coffee. 

Makhana, scientifically known as Euryale ferox Salisb (Fox nut ) [Global siuperfood ]

 

  Makhana, scientifically known as Euryale ferox Salisb, is an aquatic crop grown mainly in shallow ponds, lakes, and wetlands. The edible part of the plant is its seed. After roasting or processing, the seed is popped and consumed as a fox nut.

Makhana is nutrient-rich, containing carbohydrates, high-quality protein, dietary fibre, and essential micronutrients such as magnesium, potassium, phosphorus, and iron. Its low-sodium and cholesterol-free composition makes it suitable for a wide range of dietary needs.

Makhana is valued for its nutritional and health benefits and is increasingly recognized as a global superfood. It has a low glycaemic load, making it suitable for people managing diabetes. It also supports heart health, aids digestion, and is known for its anti-aging properties. Studies indicate that makhana’s nutrient profile is superior to that of many commonly consumed nuts such as almonds, walnuts, and cashews.

It contains very little fat (0.33 g per 100 g), is rich in fibre, provides various essential amino acids and has about 95 percent protein digestibility. Its essential amino acid index and chemical score are comparable to those of fish.

Nutritional  (approximate )  values in popped up Makhana : 

Protein: 11.3

Fibre:3.26

Fats: 0.33

Carbohydrates: 84.87

Sodium: 4.06

Potassium: 48.39

Magnesium: 12.71

Phosphorous: 124.01

Iron: 2.67

Calcium : 20.94

 

Health benefits:- 

1)Beneficial for rheumatic and bile disorders 

2)Used for treatment of leucorrhoea and have good immuno-stimulant property

3)Used in controlling heart disease because of high amounts of 

  Theoridoxin-1 (Trx-1) and Theoridoxin-1 related protein - 32 (TRP-32 ) content

4)The rhizome of the makhana plant is used as diuretic and in the treatment of dropsy, jaundice , anti-inflammatory, scabies and gonorrhoea

5)Ripe seeds are used in the treatment of  chronic diarrhoea

6)Makhana contains flavonoids which are helpful in reversing the effects of free radicals produced in the body

7)Makhana is known as anti-aging foods because of high content of powerful anti-oxidants, besides aphrodisiac properties  

Gymnema sylvestre

 Scientists have developed a phytopharmaceutical derived from the medicinal plant Gymnema sylvestre for the treatment of diabetic foot ulcers.

 The therapy also shows potential for managing other chronic wounds and inflammatory skin disorders.

Gymnemic acids have antidiabetic, antisweetener and anti-inflammatory activities. The antidiabetic array of molecules has been identified as a group of closely related gymnemic acids after it was successfully isolated and purified from the leaves of G. sylvestre

G. sylvestre leaves have been found to cause hypoglycemia in laboratory tests and have found a use in herbal medicine to help treat adult onset diabetes mellitus. When Gymnema leaf extract is administered to a diabetic patient, there is stimulation of the pancreas by virtue of which there is an increase in insulin release 

Gymnema leaf extract, notably the peptide ‘Gurmarin’, has been found to interfere with the ability of the taste buds on the tongue to taste sweet and bitter. Gymnemic acid has a similar effect. It is believed that by inhibiting the sweet taste sensation, people taking it will limit their intake of sweet foods, and this activity may be partially responsible for its hypoglycemic effec

Bifidobacterium bacteria :

 

Please Note: It is just for information :   

Bifidobacterium bacteria convert dietary carbohydrates into short-chain fatty acids.

 In infants, the enzyme lactase converts lactose in milk to glucose and galactose. However, in adults, bacteria like Bifidobacterium take over and help ferment lactose.

Bifidobacterium bacteria are known to improve gut health and are a major component of commercial probiotics.

Bifidobacteria are members of the intestinal microbiota of mammals and other animals, and some strains are able to exert health-promoting effects. The genus Bifidobacterium belongs to the Actinobacteria phylum.

Bifidobacteria are among the dominant bacterial populations in the gastrointestinal tract (GIT) of humans.

Recently, it is found that traditional and home made  food prepared from milk, curd,   fish, fruits, and/or greens and stems, fermented food items  etc., improve such healthy bacteria.  

Nutmeg ( Jajikaya)

 

Nutmeg ( Jajiokaya) 

Botanical Name: Myristica fragrans Houtt

Family: Myristicaceae

Benefits of Nutmeg (Jaiphal)

• Regulate blood pressure
• Heal pain and inflammation
• Improve digestion
• Prevents bad breath
• Boost memory power
• Control blood sugar

Gokshura (Tribulus terrestris)

 

The source plant of Gokshura is T. terrestris Linn. of Zygophyllaceae family.

Gokshura ( (Tribulus terrestris))

Gokshura (Tribulus terrestris) has been widely used in Ayurveda for its diuretic and reproductive health–supporting properties.

it may help manage urinary tract concerns, such as kidney stones. It has traditionally been used to support both male and female fertility.

Gokshura's benefits include anti-inflammatory and antioxidant effects that help relieve inflammation and oxidative stress.

 It is also beneficial for the muscles required for strength, stamina, and vitality in general, making it a popular supplement choice among athletes. 

Other than that, the adaptogenic properties of Gokshura also improve the body’s ability to withstand stress.

Besides the reproductive and physical health aspects, Gokshura can potentially manage inflammatory joint concerns. It has analgesic, anti-inflammatory, and antioxidant effects that relieve joint pain, stiffness, and inflammation due to rheumatism and arthritis.