Questions Regarding Super Foods

Aditi Shah, Registered Dietitian, answers some popular questions about super foods. Check it out:

What are the different sources of plant based Omega 3 Fatty Acids for Vegetarians?

Good sources of ALA (Plant based Omega 3):

    1. Canola Oil 1TBSP = 0.94 g/serving
    2. Ground flax seeds 1 TBSP = 1.6 g/serving
    3. Flaxeed oil 1 TBSP = 7.3g/serving
    4. English walnutes 1 TBSP (7 halves) = 2.6g/serving
    5. Soybean oil 1 TBSP = 0.94g/serving
    6. Chia Seeds (sabza) 1 tsp = 1.7gm/serving

Is there a difference between eating raw fruits and vegetables versus making a juice using a blender such as VitaMix?

No there is no different between the two as long as a blender/juicer like Vita Mix or Blendtec is used. Use of this kind of juicer, which retains
all nutrients, pulp, and fiber is good and same as eating raw vegetables.

We have heard that consuming milk is bad for your health. Some say it is good, some say it’s bad. What’s correct?

There is not correct answer for this, as there are two school of thoughts pertaining to this argument. Her are some reaons why milk is good for you,
provided you use low-fat, or fat free milk:

Milk is an excellent source of Vitamin D, calcium, and potassium. It is a complete protein source and one cup of milk has half of the recommended
daily allowance of B12. This is only source of vitamin B-12 which vegetarians can get in their diet.

The reason milk is not good for us is because of hormones that are given to cows.

The bottom line is that use of low fat or skim milk is a good source of calcium, vitamin D, B-12, and potassium in the diet and yes, all of the above nutrients
can be found in other food products as well.

Are soy milk, almond milk, and rice milk good alternatives for Cow’s milk?

Cow’s milk has about double the amount of protein as soy milk. They’re both a good source of calcium
(if it’s added in soy milk), potassium, phosphorous, vitamin D and other nutrients.

Soy and cow’s milk have different types of protein. The protein in cow’s milk is called casein. Soy & Almond milk are the best substitute out
there when it comes to milk and rice substitutes which have lower content of protein.

What are different brand names of Greek yogurt that do not have Gelatin?

The following companies do not have gelatin in their yogurt: Chobani (plain or flavored),
Stony Field Oikos(non fat & 1% fat Greek yogurt), Fage (Non fat and Greek God’s yogurt)

What is the health benefit of Aloe Vera juice and how much is safe for consumption?

Aloe Vera juice has many health benefits. It aids in digestion, acts as a cleaner, helps lose weight, boosts immune system, and has various healing
properties. The recommended serving size for aloe vera is 2 ounces.

What are different types of flours that can be added to wheate flour to make chapatti and rotis?

Select 100$ whole wheat chapatti flour and add oatmeal (which is high in soluble fiber) OR add soy flour (which is high in protein) to chapatti flour. You can also
add Jowar (barley flour) to the wheat flour. The proportion of these flours should be typically 70% whole wheat flour and 30% other flour mix.

What is the protein content of Mag (Mung beans) verus Quinoa in a serving?

1 cup of Quinoa (pronounced Keen-Wah) provides 14 grams of protein, while 100 grams (3.5 oz.) of boiled Mung beans provide 7 grams of protein. Mung bean is also an incomplete
protein and has to be eaten with roti or rice to make it a complete protein. Quinoa, on the other hand, is a complete protein by itself.

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