Heart Disease
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10.32 Turmeric – It is one of the most common household spice with not only culinary properties but also with medicinal properties which has since ages been used in Ayurveda medicine. The principal molecule for its curative properties is curcumin, a phenolic compound, which is 10% by weight of turmeric and gives its characteristic yellow colour. The powerful antioxidant properties of curcumin help prevent free radicals damage and cardiovascular diseases and quell the action of carcinogens and blocks free radicals, thereby reducing the risk of body’s cells turning cancerous. In addition turmeric has anti-inflammatory, anti-clogging, anti-arthritic, anti-microbial, antiseptic, anti-fungal, anti-viral, wormicidal, anti-allergic and anti-flatulent properties. Turmeric also stimulates the immune system cells and suppresses autoimmune ailments, protects the liver, promotes digestion, purifies blood, lowers cholesterol, triglycerides and blood sugar levels, heals wounds and skin problems and relieves pain. Nutritionally benefits of turmeric include calcium, iron, folic acid, betacarotene and vitamin C. To be assimilated in the body turmeric must be mixed with black pepper. Note: Mix a quarter of a teaspoon of freshly ground turmeric powder with a generous pinch of freshly ground black pepper and a few drops of olive or canola or preferably flaxseed oil; and take it with warm water. This mixture can also be added to vegetables, soups and salad dressings.
Oily Fish
10.33 Oily fish, also called fatty fish, is a wonderful source of antioxidants and essential minerals and vitamins. It contains vitamins A, B group including B12 and niacin and D; and minerals like iodine, iron, zinc, copper, cobalt, fluorine, chlorine, calcium, magnesium, phosphorus and fluoride. Fatty fish include salmon, mackerel, sardines, herring, trout and tuna. Common Indian varieties include hilsa, singhara, katla, puruva and seer.
10.34 Fatty fish is an excellent source of fatty acids Omega-3, eicosapentaenoic (EPA) and docosahexaenoic (DHA), something your body needs but can’t make by itself. You can only get these essential fatty acids in food, along with equally important Omega-6 fatty acid. Nutritionists now know that a balance (more of Omega-3 and less of Omega-6) of these two fatty acids can protect you from arthrosclerosis, heart disease, arthritis, mental illness, cold and respiratory infections, cancers and a host of other problems. These fatty acids can support your immune system, slow kidney disease, boost your memory and reduce blood pressure. An added bonus of eating fatty fish is healthier looking skin.
10.35 The antioxidant powers of fatty fish come from a substance called astaxanthin which hunts down and destroys free radicals that might damage cells in your body. Studies show that fatty fish oil reduces cholesterol and triglycerides levels, increases HDL good cholesterol, keeps your blood from sticking together and veins open and helps your heart beat regularly, thereby preventing heart attacks and strokes. You should eat 2-3 fatty fish meals every week. Healthy ways to cook and enjoy fish include steaming, poaching, baking, grilling but not deep frying.
