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“What goes best with a cup of coffee? Another cup”—Henry Rollins. It’s an open secret that coffee drinking today has become all the rage worldwide. Over 2.25bn cups of coffee get gulped down daily across the globe. In America alone, 87 percent are near or full-on coffee nuts. “There is nothing like a ‘cup of steaming joe’ the first thing in the morning,” says an American friend of mine. “A cup of joe,” meaning coffee, is a derivative from a fusion of two slangs: java and jamoke. 

Coffee, also noted for its exceptional aroma, is exhilarating to your olfactory senses. Suppose lighter roasts give a fruity, flowery, or herbaceous whiff, and medium-roasted coffee beans smack of caramelized, nutty, spicy, or chocolaty flavor. In that case, darker roasts boast that bold, smoky, earthy nuance.

During the 1600s, the Dutch introduced coffee to Southeast Asia by planting coffee seedlings in islands like Bali, Sumatra, and Java. Ultimately, java became a generic expression for coffee but no longer referred to coffee from the Island of Java.

Some novel facts about coffee you probably didn’t know:

• An Ethiopian Goat herder discovered coffee centuries ago.
• Bees love coffee.
• In 1938, a hermit, Hira Giri, brought coffee beans to Nepal from Myanmar and planted them for the first time in Nepal at Aapchaur in Gulmi.
• Kopi Luwak, one of the most expensive coffees in the world, was first discovered in Indonesia by farmers while picking coffee cherries off their trees. The farmers accidentally ran into the coffee fruits swallowed and excreted by the Asian Palm Civet. The farmers separated the beans from the cat poop, washed them well, and roasted them to sell at an exorbitant price—a cup of Kopi Luwak coffee costs between $35 and $100 today.
• The credit behind introducing coffee culture in Nepal goes to a Bhaktapur resident, Gagan Pradhan. The first outlet of Himalayan Java at Heritage Plaza, Kamaladi 1999, was his brainchild.

Some two decades back, coffee drinking in Kathmandu remained remote and looked like a privilege enjoyed by those in the know. Coffee drinking held an elite status, considered a cult amongst the elite. Today, Kathmandu and Nepal big cities are booming with coffee culture, revamping the urban lifestyle.

When the issue of coffee crops up, you are spoilt for choice with a horde of java blends the modern-day coffee joints serve, from espresso, mocha, cappuccino, latte, Americano, and a Frappuccino to mind-boggling flavor pairings, whether with ice-cream, choco-bits, rich cream, marshmallow, nuts, fruits, you name it. If the potpourri of toothsome flavors strikes you dumb, watching the barista knock up your blend with a flourish is nothing less than stimulating.  

On the flip side, nothing compares to the elegant simplicity of a regular black coffee when it boils down to its health benefits, as dressing your coffee with cream and sugar or the gamut of those fancier concoctions only poses a risk of negating the health benefits. 

Albeit an instant brew outstrips when it comes to cost and ease, the flavor and quality of freshly ground (Arabica) coffee beans stand second to none. There is, however, so much choice out there to ground coffee; each bean variety carries a unique zing. 

Coffee drinking has been, however, long the topic of debates and clashing feedback regarding its impact on health. And the primary reason for this controversy lies in its caffeine content. It's time to separate fact from fabrication and dig into this myth surrounding coffee consumption.  

From 1991 to early 2016, the WHO categorized coffee drinking as a potential carcinogen running a risk of cancer. That further fueled the fire and frustrating news for the java aficionados. But with the ensuing years, the science-backed and peer-reviewed studies came up with promising results for coffee drinking—more vital than ever and with salutary implications.

The newer studies highlighted that coffee, touted as a vehicle for caffeine detrimental to health, had a lot of sunny side. With time, for its potential health benefits, it breezed into a daily meal plan for most.  

In 2020, an article by Dawn MacKeen in the New York Times reported: “In moderation, coffee seems to be good for most people — that’s 3 to 5 cups daily, or up to 400 milligrams of caffeine.” With evident health benefits, the FDA (US Food and Drug Administration) also recommended 400 milligrams a day—four or five cups of coffee—as safe with no adverse effects.

Since coffee may slightly raise the heart rate, people may assume it could trigger or worsen specific heart issues, giving an unwarranted rap to coffee drinking. “But our data suggest that daily coffee intake shouldn’t be discouraged, but rather included as a part of a healthy diet for people with and without heart disease,” said Peter M. Kistler, MD, professor and head of arrhythmia research at the Alfred Hospital and Baker Heart Institute in Melbourne, Australia.  

"The overall evidence has been pretty convincing that coffee has been more healthful than harmful in terms of health outcomes," said Frank Hu, chairperson of the Department of Nutrition at Harvard T.H. Chan School of Public Health, in 2021.  

He further manifested that moderate coffee intake—about 2–5 cups a day—is linked to a lower likelihood of type 2 diabetes, heart disease, liver, endometrial cancers, Parkinson’s disease, and depression. It’s even possible that people who drink coffee can reduce their risk of early death. The updated findings even linked to a lower risk of coronary heart disease in coffee-drinking women.

With the higher incidence of colon cancer in men and women (1.3: 1 ratio), newer research has found that colorectal cancer is less likely to develop in coffee-drinking people. 

According to AHA (American Heart Association), “Just a couple of calories a cup, good old black coffee packs quite a punch. It wakes you up, boosts your metabolic rate and decreases the risk of some diseases.”

Let’s take a look at science-backed substantiation of coffee-drinking health benefits that seem to stack up: 

• For its caffeine content, coffee nurtures your energy level, supports you in losing weight, and hones your mental focus. Regular intake of coffee helps improve mood, endurance, and performance during workouts.
• Coffee came to be associated with a lessened risk of Type 2 diabetes and Parkinson’s disease. Another startling discovery surfaced that caffeine defended against or slowed down the process of dementia and Alzheimer’s disease. (Source: British Heart Association)
• Meticulous scientific studies further complemented coffee for its antioxidant properties, which protect our cells against free radicals, guarding against heart disease, cancer, and other chronic conditions.
• Even higher consumption of coffee—caffeinated and decaf alike—may relate to low mortality. The regular intake of coffee worked wonders against the nervous system and helped discourage suicidal tendencies. 
• Coffee drinking (black with no sugar or sweeteners) promotes cognitive function, enhancing memory, attention, response time, and creativity. 
• Be it regular or decaf, coffee holds a protective guard for our liver. Advanced research and studies showed coffee drinkers were more likely to have liver enzyme levels at a healthy level than people who did not drink coffee. 

Caveat: To sum up, the goodness of coffee drinking unquestionably has busted a string of myths girding it. However, coffee lovers should also perceive caffeine as dangerous if consumed excessively. Inordinate caffeine input can lead to jitters, anxiety, and disintegrated sleep patterns.

So, temperance or moderation is vital to tuning coffee consumption into a healthy diet. Unless you are highly sensitive to caffeine, a few cups during the day should not affect your sleep pattern. However, avoiding coffee about six hours before bedtime is probably best. Always consult a healthcare professional for individualized advice and guidance.

While caffeine is not bad for senior adults, limiting coffee to no more than four cups a day is advisable. An excessive coffee intake stimulates the nervous system; it is likely to cause heartburn, anxiety, headaches, restlessness, dehydration, and elevated heart palpitations: Mayo Clinic.

Caffeine consumption is also linked with adverse effects on calcium metabolism, possibly causing diminishing calcium absorption in the body. Albeit, coffee drinking in moderation is of slight concern vis-a-vis bone degeneration, a natural biological phenomenon. 

However, coffee fads need to take calcium-rich food like dairy products, citrus fruits, fish, and nuts, to name a few, to negate the caffeine effect on our bones. (americanbonehealth.org)

Also, get yourself into a routine workout to pump those endorphins and strike a balance between your diet, including coffee, and a healthy lifestyle. 

References:  National Institutes of Health (NIH), American College of Cardiology, the Mayo Clinic, WebMD, John Hopkins Medicine, and others.

“The article is a testament to the author’s dedicated research on the potential benefits of coffee consumption, offering a wealth of valuable information that undoubtedly brings good news to coffee enthusiasts. It sheds light on a promising meta-analysis indicating a potential reduction in all-cause mortality, alluding to the positive aspects of coffee consumption. Nevertheless, it reminds us of the need for Randomized Control Trials (RCTs) to solidify these findings. This balanced and informative perspective allows us to appreciate the health-related possibilities associated with coffee, underlining the author’s commendable effort in exploring this topic.”—Dr Denis Shrestha, Senior Consultant Cardiologist, Critical Care Specialist

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits readers’ discretion and cross-references or consulting a healthcare provider for further confirmation. 

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Surreal landscapes. Stark rolling barren mountains. Desert-like basins and moraines. Massive canyon walls—carved up by the Kali Gandaki River. Eroded cliffs, redolent of giant anthills. Mysterious sky caves dug into craggy heights. That’s how Mustang stands apart as the most otherworldly. 

Hang on! One more characteristic sets Mustang apart—the notorious diurnal gust. The afternoons in Mustang get ripped by a gale-force wind with a speed of 30 to 40 knots (60 to 70 km per hour)—the record-high monitored by Jomsom Air Tower stands at 80 knots, nigh 150 km an hour.

In 2018, during a cycling trip to Lo Manthang, Upper Mustang, I got caught up in a horrible windstorm with three cycling mates, Khasing, Diwas, and Shayeet.  

Following a hearty breakfast of tsampa (naked barley) porridge laced with shu cha (Tibetan butter tea) and omelets at Chhusang (2,920m), we hopped into our mountain bikes, heading off to our next destination, Samar (3,660m).

The path in Chhusang led through rows of white-washed houses with narrow stone-laid alleys. We had to duck our heads in some places as we pedaled past gate-like exits built smack dab through the houses. Sheep horns and yak skulls hung on the walls in the pathways—a local religious custom and belief to ward off the village’s evil spirits.

After leaving the town behind, our eyes met arid landscapes as far as we could see. The November morning at eight had a chill, but the sun was up—no wind, though, contrary to our fear. As we gained elevation, we could see high precipices and eroded sandstone cliffs towering over the Kali Gandaki gorge.

After two hours across a desolate, treeless terrain, Chele (3,050m), a cluster of white-washed houses with neatly stacked fuel wood on flat roofs, appeared amidst a bit of greenery and barley fields. We stopped for tea and some refreshments. 

To our surprise, the weather remained calm with a light wind, albeit at 11 am. 

We thanked our stars since we had to grapple with high winds right after we began a day before from Kagbeni—the gateway to Upper Mustang.

Our joy was short-lived, however. Barely past noon, the wind gathered momentum and closed in upon us by afternoon. The wind had taken on a gale force as we huffed it up to Dajong la Pass (3,735m).

The grueling climb on that wind-swept incline seemed impossible, and I fell behind my junior partners. The situation turned for the worst; a massive dust storm hit hard—a fat chance to pedal against it. I dismounted and started shoving my bike.

But the wind was so fierce, and the dust and sand so blinding, I hastened to take shelter under a big rock and flopped on the ground, hugging my knees, my buff pulled over my face; still, I could feel the sand grains pelt my cheeks.

It got so ferocious I feared I might get buried under heavy dust and sand if it continued much longer; the wind carried virtually a wall of dust and fine sand, evocative of a ‘dust devil,’ visibility literally at naught.

The gale eased, though, and the dust, to my relief, settled down after half an hour. A motorbike came roaring up the incline, but as the track held ankle-deep powdery dust, it skidded and could only make it up the slope after being pushed by the pillion rider.

I dragged my bike up the rise—but with no sign of my companions.

I suddenly felt dizzy; my stomach groaned. As a diabetic, I had to replenish myself because we were late for lunch. Just when I thought and feared I would bonk out and relapse into hypoglycemia, Shayeet appeared.

Worried, he had come down to check on me while Khasing and Diwas waited at the crest. It took two small energy bars, three to four gulps of multigrain cereal, almost a bottle of electrolyte drink, and a half-hour rest before I finally felt revived to muster up enough courage to push my bike to the ridge.

A rock cairn marked the pass; prayer flags and flagpoles whipped madly as the wind lashed at them. The jeep track descended a gentle slope as we slid down a canyon into the valley of Samar. 

I sighed in relief as we ducked into the comfort of a lodge, the first in sight. The intense icy windstorm outside still whistled, swooshed, and howled—sounding utterly unnerving. 

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It’s fascinating how a photograph steals a moment of our life and turns it into a nostalgic memory. That happened when, in Nov 2022, Raju, my cycling partner, and this scribe set upon an epic cycling journey to Manang—our ultimate goal to accomplish the formidable Annapurna Circuit. 

The Annapurna Circuit traverses across rugged terrain from Beshisahar with as low an elevation of 750m to gain altitude to a whopping 5,416m (Thorang La pass), crossing Manang to Mustang and culminating at Beni, Myagdi, encompassing 230km. Day one on our itinerary was Syange, some 30-odd kilometers from Beshisahar, Lamjung.

Following almost an eight-hour choppy ride in a micro-van from Kathmandu to Besisahar and our anticipation running riot, we began our bike ride early the next day. We learned we had to navigate across the Lamjung district, almost halfway to Manang. And Lamjung seemed poised to dish out unparalleled Nature’s bounty.   

Barely had we left behind the buzzing and bustling city of Besisahar, the landscape opened up with a rustic countryside punctuated by pockets of small settlements, extensive farmland, and verdant scrub forest dotting the hills. The rumbling Marshyandi kept us company, our eyes virtually glued to the tumbling river. Total bliss!

And, to our ecstasy, the snow-capped peaks in the northern-western skyline beckoned us with open arms as we pedaled past brutal climbs and shredded down thrilling downhills. But what swept our feet away was the untold massive waterfalls that crossed our path almost the entire way to Syange. We could swear by the bio-diverse Lamjung—hands down—that stood apart simply incredible!

The dairy product butter remained controversial and bore a bad rap in the food world for ages. That drove people to a lot of head-scratching. Health magazines claimed eating butter for its high dietary fat ran the risk of jacking up cholesterol levels, leading to clogging of the arteries. 

Over the past two decades, people seemed misled by flawed verdicts by scientific research and medicine that health-conscious persons should avoid certain foods, like butter, clarified butter (ghee), coffee, and eggs, among many others, as they contain high cholesterol.

The media hype blew it out of proportion. More and more futuristic research and rigorous probes into the matter in the later years turned the tables, and high-fat foods considered detrimental to health made a convivial comeback.

“Eat butter,” declared the Time Magazine cover in June 2014. Likewise, the New York Times quoted: “Butter is Back.” The news created an uproar worldwide.  

There are no two ways: most adore butter for its rich flavor and creamy texture. For nearly all, a slice of bread on a breakfast table without a dab of butter is like a car without gas. And, when it comes to baking, it stays at the core of making cakes, pastries, loaves, you name it. 

Again, in roasting or air-frying delicacies like poultry, veggies, pasta dishes, and many more, butter is widely and liberally used. It also enhances the flavor of the food while sauteing, pan frying, grilling, searing, barbecuing, and more.

Busting the myths

So what’s the catch? Let’s dig into the healthy side of butter to get to the bottom of the controversy. Let’s take a look at the nutrition chart.

Based on one tablespoon:

• Calories: 102
• Total fat: 11.5 grams (approx: saturated 7.29gm, monounsaturated 2.99 gram, polyunsaturated 0.43 gm, and trans-fat 0.47gm) 
• Carbohydrates, fiber, sugar, and protein: 0 grams
• Vitamin A: 11 percent of the Reference Daily Intake (RDI)
• Vitamin E: Two percent of the RDI
• Vitamin B12: One percent of the RDI
• Vitamin K: One percent of the RDI
• Besides, butter is a source of calcium and Vitamin D. (Source: WebMD ). 

Whoa! The concentration of saturated fat and calories in butter appears high, but there is nothing to get alarmed about so soon. Let’s look at the break in the clouds and dig into its line-up of health benefits.  

It aids in the strengthening of bones. 

Butter carries crucial nutrients such as vitamin D and calcium, which are essential for bone growth, development, and strength. The calcium in butter also serves as a preventive measure against osteoporosis, when bone mineral density and bone mass decrease. 

It supports the eyes. 

Butter is high in beta carotene—a beneficial compound that your body converts into vitamin A, helping to slow the rate of vision loss or age-related angina pectoris and macular degeneration.

It can help cut down on the chances of cancer.

Scientific studies have also shown that regular beta-carotene-dense butter intake reduces lung and prostate cancer risks. It is an exceptional source of conjugated linoleic acid (CLA)—a fat present in meat and dairy products. 

There is more. Scientific lab reports have shown CLA, for its potential anti-cancer compounds, could help slow the growth of breast cancer and work against cancers of the colon, colorectal, stomach, and liver.  

It helps maintain skin health.

Studies have revealed eating butter for its vitamin E and A content keeps our skin healthier by fortifying it from UV sun rays, reducing inflammation, and speedy healing of skin irritants (inflammation) and superficial wounds. 

Controversy regarding CVD

Regarding cardiovascular health, butter, for its high saturated fat content, still seems to be hounded by anti-fat campaigners. In 2013, an article by Joanna Blythman in The Guardian wrote: A major review of scientific studies on fat, published in the American Journal of Clinical Nutrition, concluded that contrary to what scientists led us to believe, “there is no convincing evidence that saturated fat causes heart disease”. In particular, high-carbohydrate diets cause an increased risk of developing CVD (cardiovascular disease). 

In this context, a controversial British cardiologist, public health campaigner, and author, Aseem Malhotra, “challenged the orthodoxy that the consumption of foods containing saturated fat, such as butter and red meat, cause heart disease”. Relieved, the butter-loving Brits took a sigh of great relief.

Food manufacturers and processors worldwide—everything from low-calorie yogurt and pizza to breakfast cereals and ready meals—seemed set upon an anti-sat-fat campaign to woo the general public away from whole, natural foods, such as butter, which is only minimally processed as against considered a healthy substitute, margarine, which is highly processed. 

“This is about politics, not science,” responded Marion Nestle, professor of nutrition and food studies at New York University. 

“The article ‘Debunking food myths: Butter’ challenges misconceptions about butter’s health impact, highlighting its nutrient content, potential cancer-fighting properties (CLA), and contributions to bone, eye, and skin health. While concerns about saturated fat persist, moderation in butter consumption within a balanced diet—is recommended, emphasizing that enjoying butter in moderation is reasonable,” says Dr Denis Shrestha, Cardiologist/Physician, Advance Polyclinic, Panipokhari, Kathmandu.

As you can see, there are a lot of butter myths out there. However, don’t be naive; better take the long-standing misconception with a grain of salt; there’s less truth to them than they make tall claims. 

The American Heart Association recommends that less than seven percent of our daily calories come from saturated fat. You can eat about a tablespoon of butter daily to meet this goal while still having a nutritious diet.

Moderation is the crux. 

If you eat a moderate amount of butter, include a generous amount of fruits, vegetables, and beans in your meal plan to keep your heart healthy. Focus on eating more fruits, vegetables, beans, nuts, and fish. Albeit, only eating nutritious foods does not help. You have to stick to a daily regimen of exercise (jogging, walking, cycling, etc) to strike a balance. 

So, the bottom line is there is no need to avoid butter like the plague. Don’t go overboard or binge, either. Embrace moderation. Distinguished nutritionists, debunking the long-standing myth, argue it’s time to start thinking outside the box about eating butter without a feeling of guilt. 

Medically reviewed by Dr Denis Shrestha, Cardiologist, Consultant Physician, and Critical Care Specialist

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Yes, beets or beetroots (beta vulgaris), chukandar in Nepali, the humble crimson-colored root vegetable, is touted as a superfood for its nutrient-dense properties. And indeed, they have lived up to the hype.

The expression ‘superfood’ first appeared in the early 20th century as a strategy to market bananas, a daily source of cheap, easily digestible nutrition. In the blink of an eye, the catchphrase went viral; foods got labeled as superfoods, which contained exceptional levels of nutritional density.  

Not a regular item in our everyday meals and readily dismissed by most, the taste of raw beets for some have a delightfully earthy yet sweet flavor, but for the majority, the flavor might smack like dirt. When I first tried it raw, I almost coughed it out, but when I rustled it up as a salad, I even relished it.  

The ruby-colored root vegetable has so overpoweringly red pigment that it can be messy when sliced, reaching virtually everywhere: your hands, tongue, dress, and whatnot. Amusingly, it scared the daylights out of me once when I ate a little too much of it to find my pee turned pink.

Let's dig further and unravel what makes this root veggie bag so much plaudits to hold the coveted superfood status. My research bowled me over when I ran into the health benefits of beets—a mile long. Today, endurance athletes worldwide go nuts about the wonder veggie to pull off, peak energy and stamina. 

Among several power-packed drinks, from citrus fruit juices, banana smoothies, and chocolate milk to peanut butter, beet juice became one of the most sought-after natural energy drinks. World and Olympic athletes alike started guzzling beet juice to enhance their performance. 

Today, many elite athletes are swearing by the endurance-enhancing power of beet juice with a high concentration of nitrates that enables the blood vessels to dilate and heighten the blood flow, preparing athletes to use oxygen more efficiently to achieve cracking energy and stamina. 

From the World Champion marathoner, Paula Radcliff, the fastest female marathoner of all time (2003 to 2019), to legends like seven consecutive Tour de France Champion, Lance Armstrong, and the 2009 UCI Track-cycling world winner, Taylor Carpenter Phinney, to the Victor of six Paralympic gold medals, six World Championship, David Weir—you won't believe it—all drank beet juice.

Beets work wonders for athletes to boost their performance. But what makes beets deserve a worthy spot in our meal plan? Simply because the wonder veggie packs a chock full of vitamins, minerals, and a rich source of antioxidants, viz., vitamins C, B, magnesium, potassium, copper, iron, and manganese essential to retain efficient metabolism and healthy body cells. Beetroot packs the heaviest punch among vegetables high in nitrates, such as carrots, spinach, and radish.

Shapes up blood pressure

Evidence-based studies have shown beets, due to their high concentration of nitrates, help reduce elevated blood pressure, which causes a significant risk factor for heart disease. 

St Bartholomew's Hospital, based in London, following a 10-year study, concluded that beets with a high level of dietary nitrite that convert into nitric oxide could be as potent as clinical drugs in reducing blood pressure. Their findings showed that the nitric compound helped relax and dilate blood vessels, enabling better oxygen-rich blood and efficient circulation.

Enhances cardiovascular health     

Research carried out by medical scientists contends the fiber content in beets helps to cut down on triglyceride and bad cholesterol, LDL, levels. Both complications invite heart-related problems, like cardiac disease, heart attacks, and stroke.

Further, betaine (plant alkaloid) and folate (a natural form of vitamin B9) in the beets forfend our arteries from atherosclerosis (hardening of the arteries and blockage), averting high concentration of homocysteine (an amino acid produced in the body) to a threatening degree. Potassium content in beets follows to prevent the muscles in the walls of the arteries and veins from tightening and narrowing.

Glycemic index-friendly

Scientific studies have shown that beetroot may aid the body's response to insulin sensitivity. Low carbohydrate, substantial fiber content, and high nitrate levels in the root-vegetable are critical factors in lowering insulin resistance. 

Also, a rich source of manganese—involved in the production of insulin—a regular intake of beets helps stabilize blood sugar levels and check sudden spikes. "Raw red beetroot consumption for eight weeks in T2DM patients had beneficial impacts on cognitive function, glucose metabolism, and other metabolic markers." (Source: NIH)

In 2021, a study revealed that participants who ate 100 g (about ⅔ cup) of raw beets daily for eight weeks showed improved cognitive function, glucose metabolism, and other metabolic markers.

Supports brain health

With age, our bodies slow down in producing nitric oxide, which enables our brains to function efficiently. So does our brain's energy metabolism and neuron activity decline. With its high nitrite content, regular beet intake helps generate adequate nitric oxide to compensate for this reduction and helps prevent "brain fades."

Similarly, mental and cognitive functions, too, have to face degeneration with coming of age, which runs the risk of neurodegenerative disorders like dementia. The nitrates in beets promote the dilation of blood vessels, increasing the blood flow to the brain to lessen the negative impact on mental and cognitive faculties like memory power, decision-making, and concentration. 

Supports the immune system 

With rich fiber content, beets enhance the growth of healthy bacteria in our gut. The build-up of good bacteria (microbes) in the digestive system fosters the innate and adaptive immune systems, defending the body against infection and protecting the body's cells. Regular consumption of beets further improves digestion and lowers the risk of chronic constipation. Better immune function leads to cutting down on the likelihood of chronic diseases.

USDA (US Department of Agriculture) reported that a routine intake of a beet-rich diet, for its nutrients like vitamin C, K, A, folate, manganese, iron, and phytochemicals, imparts immune support to ward off chronic ailments. 

Anti-inflammatory 

Research has linked chronic inflammation in the body to several diseases. Beets, rich in betalains and nitrates, help reduce inflammation by removing harmful compounds from the bloodstream and work wonders against inflammatory conditions like rheumatoid arthritis or fibromyalgia.

A detox for our body 

Our livers are responsible for detoxifying toxins in our body's metabolism. The betaine in beets helps the liver to detoxify unwanted toxic deposits.

Fends off cancers 

Research work and studies followed through at Howard University, USA, made a startling find that a routine diet of beets, for its betalain compound content, promotes our immune body cells and enzymes, which inhibit carcinogen formation to keep at bay cancers of the lungs, skin, and colon.

Consume the greens, too. 

A word of advice: Do not look down upon the beet greens and toss them into the trash can. The beet greens, too, serve as a powerhouse of nutrients such as Vitamins A, C, and B6, followed by calcium, zinc, iron, and antioxidants. You can cook it like any other green leafy vegetable. 

Hang on! There is more: Beets help alleviate conditions like anemia, fatigue, Alzheimer's disease, osteoporosis, and many more.  

Caveat

Beets contain oxalates (natural compounds found in vegetables, fruits, nuts, and grains), which, when in excess, can cause body fluid to crystallize. Given that, persons with kidney or gallbladder problems should avoid beetroots.

Working the beets into our meal plan is worth its weight in gold. So, when you go shopping for vegetables next time, see that your shopping list occupies beets as a high priority. Thus, exercising moderation in eating beets is essential. Strike a balance. Be mindful that eating nutritious food alone does not work; incorporate a regular workout regimen to maintain a healthy body.

Beets, if eaten raw, promise the best results. You can shred it and add it to a salad or soup, or blend it in a blender with apple and carrot; season it with freshly ground black pepper and a pinch of salt. Voila, you don't have to look further for another energizing drink! The bottom line is you just can't beat the beets!

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits readers' discretion and cross-references or consulting a healthcare provider for further confirmation. 

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“To know is to know that you know nothing. That is the meaning of true knowledge,” Socrates. 

These words from the 4th-century Greek philosopher Socrates sound paradoxical but still ring true. In plain language, this quote means: One should always keep an open mind to learn something new. Thus and so, it is worth a try to learn about our body metabolism and what works best to maintain the normal functioning of our organisms and delicate health.  

Among seven macro-minerals, such as calcium, phosphorus, sodium, potassium, chloride, and sulfur, magnesium, too, stands indispensable to sustaining a healthy body. Surprising, as it is, your body needs all the above seven nutrients in larger quantities than micro-minerals like zinc and iron. So how does magnesium work? 

Adequate magnesium supports and regulates our muscles and nerve function and produces energy in our bodies. It also conducts respectable levels of minerals in our bodies, such as calcium, potassium, and zinc. The heart, muscles, and kidneys all need magnesium to function smoothly. Among a horde of benefits of magnesium, some include:

• It invites healthy blood sugar regulation and supports restorative blood pressure levels.
• It improves insulin sensitivity and helps stabilize blood sugar levels in type-2 diabetics. 
• It maintains blood pressure levels, bolstering overall cardiovascular health.
• It helps alleviate stress, anxiety, and depression
• It helps reduce headaches and migraine. 
• It improves sleep disorders.
• It helps manage and prevent Alzheimer's disease in elders
• Produces protein in our bodies and sustains our DNA
• Nourishes heart muscle, kidneys and lowers the risk of stroke
• Strengthens our immune system and bone health

Low magnesium levels usually don’t show symptoms, but drastically low levels can hike the risk of elevated blood pressure, heart disease, type 2 diabetes, and even osteoporosis. Further, low magnesium levels over time can lead to low calcium and potassium levels, which are equally essential for our body.

The recommended daily magnesium value requirement for our body fluctuates from 75mg per day for infants to 220mg for children and 240mg for youngsters, followed by a higher requirement of 400 to 420mg for adults and middle-aged to older people. Whoa! Doesn't that sound like a helluva lot of magnesium?

When we talk about magnesium, we assume we are dealing with supplements—pop up a pill and forget it; as simple as that. 

Hang on! You have got it all wrong. No pills. You will be surprised to know we can get enough magnesium from our food sources. In the event of magnesium deficiency, which can lead to various health complications, a doctor may recommend magnesium supplements if a person cannot get his daily requirement from a regular diet.

Generally speaking, fiber-dense foods are good sources of magnesium. Let’s take a little time to browse the dietary sources of magnesium.  

• Pumpkin seeds, 30g — 156mg
• Chia seeds, 30g — 111mg
• Almonds, 30g — 80mg
• Spinach, boiled, ½ cup — 78mg
• Cashews, 30g — 74mg
• Peanuts, ¼ cup — 63mg
• Soymilk, 1 cup — 61mg
• Rolled oats, cooked in unsalted water, 100g — 29mg
• Bread, whole wheat, two slices — 46mg
• Avocado, cubed, 1 cup — 44mg
• Rice, brown, cooked, ½ cup — 42mg
• Milk, 1 cup — 24mg

Source: www.healthdiet.gov.au              

Besides, all kinds of green leafy vegetables, carrots, broccoli, bananas, peanut butter, yogurt, legumes, dark chocolates, fatty fish, chicken breasts, tofu, kidney beans, and potato also serve as a good source of magnesium; no need to sweat about an overdose of magnesium through food. Our metabolism gets rid of excess magnesium through urine. No kidding!

Magnesium deficiency issues are sporadic in healthy people; nevertheless, a prolonged poor diet can precipitate it, usually in older adults or those with an underlying illness such as type-2 diabetes, from digestive disorders or Crohn's and Celiac diseases.

Magnesium supplements may intervene if a person is on prescription medication, including antibiotics. It's always advisable to take the supplement, readily available over the counter, subject to a doctor’s recommendation. 

Caveat: A high dose of magnesium from supplements can lead to gastrointestinal problems like diarrhea, nausea, or cramps, and in severe cases, may result in kidney problems, low blood pressure, urine retention, depression, loss of the central nervous system, cardiac arrest and more than that, even death. Kidney-disorder patients should not take magnesium supplements unless their healthcare providers prescribe them. 

To that end, let's tailgate the paradigm shift; try to tweak your daily meals to accommodate profuse magnesium-loaded food—no need to run after supplements.  

“He who has health has hope and he who has hope has everything.” (Arabian proverb)

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits readers’ discretion and cross-reference. Consult a doctor before going for supplements. 

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I used to frown upon parboiled rice when I was a young lad; honestly, I couldn’t stand it, nor did everybody in the family. Beggars can’t be choosers; we had to eat the rice since my dad, a diabetic, ordered the stuff, and whatever he said stood as sacrosanct then.

The smell, or rather, the stink, turned me off. When cooked, the disgusting odor permeated every nook and cranny of the house. That was way back in the 1960s, and the same parboiled rice was rationed to the lower echelon of the army and police cadets, to their utter dislike, too.

Times have changed, however. In the later years, the parboiled rice no longer carried that obnoxious smell and taste close to white rice, surprisingly, with better nutrient values. I switched from white rice to parboiled for over six years since it turned out friendlier to my glycemic index. Compared to white rice, it has a distinct odor as it’s steamed along with the paddy husk, but in no way offensive like it used to be in the earlier days. 

I went for the parboiled rice primarily because I’m a diabetic. Hold on. It does not hint at a no-go for non-diabetics, though. Parboiled rice bears fewer calories and carbohydrates but more fiber and protein than refined and polished white rice. That makes it a healthier alternative to traditional white rice. And food science backs it.

Given that rice is a mainstay of our daily diet, I decided to delve into its nutritional properties vis-à-vis white rice, which is more commonly consumed and preferred. Concerning nutrition, the findings established their edge over their white counterparts. To begin with, a little lowdown on the parboiled rice would be well-founded.

Regarding white rice, following de-husking in the mill, the paddy turns into white rice. Next, it goes through the final polishing measures. This process rids the rice of its layer of bran and the germ; consequently, much of its nutrition, including fiber, vitamins, and minerals, is lost, mainly leaving the starchy endosperm (the heart of the rice kernel).  

In contrast, parboiled rice, also known as converted rice, with a slight yellow hue, commonly consumed in Asian and African countries, undergoes three stages in the mill, such as soaking, steaming, drying, and finally de-husking. This process reduces its starch content, producing cultured grains that are less sticky and fluffier than white rice when cooked and, unlike white rice, shy of getting clumpy when stored in the refrigerator and reheated.  

The parboiling of paddy retains its micronutrients contained in the bran, which get usually displaced in white rice during whitening. This unique process preserves the parboiled rice’s natural vitamins, minerals, and dietary fiber, producing a nutrient-dense grain with better health benefits than refined white rice. Studies have shown parboiled rice boasts nearly twofold the amount of vitamins as against white or brown rice.

Nepal, India, or for that matter, all of East and Southeast Asia depend upon rice as a staple diet. Did you know about 50 percent of the world’s paddy production goes under parboiling, with close to 75 percent in India alone? The upside of parboiling is that it helps prolong rice storage, reduce broken grain, increase head rice yield, and reduce nutritional loss during the milling process. 

For potential health benefits, let’s scrutinize why parboiled rice has an edge over white rice. Parboiled rice packs nearly double the dietary fiber compared to white rice. And it's an exceptional source of niacin, thiamine, and magnesium and a moderate source of protein, iron, and zinc—thus securing the drop on white rice. 

Gut health

Healthy bacteria, or probiotics, help restore the natural balance of bacteria in our gut, like the stomach, small/large intestines, and rectum, to name a few. The starch content in parboiled rice functions as a prebiotic or resistant starch and promotes the growth of beneficial intestinal microorganisms in our bodies. 

Besides, it encourages the growth of healthy bacteria, or probiotics, in our guts, which benefits our overall health. Parboiled rice (partially cooked) before milling is lighter and easier to digest than white and brown rice. 

A safer option for diabetics

Studies have shown that parboiled rice has a lower impact on blood sugar levels compared to white rice and brown rice. Accredited dietitians and nutritionists maintain parboiled rice’s low glycemic index at 38, scoring lower than brown rice at 47 and white rice at 89 (source: Harvard Health Publications). 

That factor aids in checking sudden blood sugar spikes and helps improve insulin sensitivity, benefitting type-2 people with diabetes. There is more—refrigerated parboiled rice, or the leftovers, eaten after heating even lessens the impact on blood sugar levels.

When people with type 2 diabetes ate about 1 1/8 cups (185 grams) of cooked parboiled rice after fasting overnight, their increase in blood sugar was 35 percent less than when they ate the same amount of regular white rice (healthline.com).

Benign to hypertension 

Food science advocates that one cup of parboiled rice meets the daily dose of calcium, potassium, iron, and manganese required by our body. The rich manganese content helps lower blood pressure and reduces the risk of heart attacks. (timesofindia.indiatimes.com). 

As a balanced diet, parboiled rice is an intelligent choice for those who strive to maintain a healthy lifestyle. Its low-fat and zero-cholesterol quality offers a heart-healthy eating regimen. 

Boosts immune system

Loaded with antioxidants and phytonutrients, the high content of anthocyanins present in parboiled rice helps reduce inflammation and the risk of cancer. 

When all is said and done about the nitty-gritty of parboiled rice, switching to it could be a healthier option than other types of rice.   

Disclaimer: The views expressed in the above text are solely research-based; the author solicits reader discretion and cross-reference

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Given the sweltering spells for several weeks last month, with no rain, everyday life seemed like persecution as the weather remained iron-fisted. Everybody, everywhere, talked about it and longed for the sky to open up. It appeared nothing short of a mirage, then. 

Did you know our body comprises over 60 to 70 percent water, and the children are closer to 75 percent? No kidding, folks! “The human brain and heart are composed of 73 percent water, the lungs about 83 percent water, the skin 64 percent, the muscles and kidneys 79 percent, and the bones 31 percent,” wrote a celebrated biochemist, HH Mitchell, for the Journal of Biological Chemistry.

That said, are you drinking enough water? You must—all the more so, considering the weather lately, no? It is as plain as the nose on your face. Our body needs lots of water–primarily if engaged in physical work or workout regimens. If it is in short supply, you are most likely to get dehydrated; nothing to take for granted. 

Since water makes up over two-thirds of the human body, you invite dehydration when your body loses substantial fluid than you take in. When the average water level in your body lessens, it upsets the balance of minerals (salts and sugar) in your metabolism and body homeostasis. 

Dehydration occurs when you lose so much body fluid that your body can't function normally. It happens when engaged in some intense workout, heavy physical work, or during hot summer days—and if it is in short supply, we get dehydrated. Other reasons may include if you are sick with fever, diarrhea, or severe vomiting. 

There is more. Even simple daily activities such as breathing, urinating, defecating, and sweating expend the fluid in our bodies. And if we do not replace the lost fluid, we fall prey to dehydration. In summary, dehydration occurs when the body expels more fluids and electrolytes than it produces.

As the saying goes, prevention is better than cure; you would not desire the symptoms to turn server and address it on time by drinking water, no? If not coped with on time, it can have dire consequences–even life-threatening fall-outs, at worst, even death. 

As it happens, I still can’t shut out a horrifying incident from my mind, which took place some five years back. An avid cyclist, I used to participate in mountain biking races those days. The day during one race was both grueling and searing hot. No sooner than the event wound up, words flew around that a mishap had occurred—a 22- year-old young contestant had collapsed during the race.

The next thing I heard, he died on the way to the hospital. The cause of the death: severe dehydration compounded by heat stroke, a shocking incident for all the participants, and grasping the gravity by cyclists to keep themselves hydrated, hardcore or not, no matter what. 

A word of advice to cyclists: if there is a race event or, for that matter, you are planning a long ride, rehydrate yourself as of a day ahead. What I have been doing for over a decade is to guzzle down a liter of ORS (electrolyte drink) a day ahead on such occasions and carry it along, too.

The question of how much water to drink has always sparked a barrage of suggestions. Some say two liters of water daily is enough, while others may recommend at least three to four—a confusing proposition, right? No need to fret about it.

Factors such as physique, environment, weather (more in warmer climes), physical activity, and metabolism resolve how much water your body needs. As a more straightforward answer, 2.5 (women) to 3.5 liters (men) of water per day keep us well hydrated as the food we ingest also contains water, which we are unaware of. 

You may not believe some fruits and vegetables contain over 80 percent water covering 20 percent of our body’s water requirement, and science backs it. To name a few, they are watermelon (92 percent), cantaloupe (90 percent), grapefruit (90 percent), strawberry (90 percent), and papaya (88 percent). The water content in oranges and other citrus fruits, peaches, apples, grapes, and pineapple, too, runs from 80 to 89 percent. 

Likewise, with vegetables, you are in for another eye-opener. Some of them include tomatoes (95 percent), cucumber (95 percent), lettuce (95 percent), zucchini (95 percent), cabbage (93 percent), bok choy (95 percent), bell pepper (92 percent), okra (93 percent), spinach (91  percent), cauliflower (92 percent) and broccoli (89 percent), among others. A liberal amount of the above fruits and vegetables in your dietary regimen helps cover 20 percent of your fluid requirement.

Besides, milk, fruit juice, herbal teas, and even caffeinated drinks—such as coffee and tea- help supplement our body's fluid requirement. For all that, water is your best bet—readily available, calorie-free, and inexpensive. Simple as that.

So, folks, isn’t it time you cultivated the habit of drinking water to keep dehydration at bay?

More often than not, we fail to understand that simple ailments like headache, lethargy, or constipation could be a case of mild dehydration. Especially children, older people (they often do not feel thirsty until they are already dehydrated), and, manifestly, athletes are more likely to get dehydrated. Other reasons that trigger dehydration include fluctuating blood sugar levels in diabetic patients leading to frequent urination. 

Nothing to be overly alarmed about, though. Just listen to your body and watch for early symptoms like: 

• Thirst
• Parched mouth 
• A sudden drop in urination
• The darker color of urine

Failing to replenish the body with enough fluids can progress to: 

• Muscle cramps
• Weakness and fatigue
• Loss of appetite
• Dry nose and eyes
• Dry skin
• Drowsiness/or dizziness 
• Light-headed
• Confusion
• Nausea 
• Rise in palpitation
• And when severe: delirium, vision problems, and loss of consciousness

Disclaimer: The views expressed in the above text are solely research-based; the author solicits reader discretion and cross-reference. 

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