Nutrition Myth Busting on April Fools Day

On April Fools Day, everyone tries to make a fool of you with various tricks. But here are we to protect you from being fooled by some common misconceptions.

Myth: Dairy products are the only source of calcium

Dairy products are a good source of calcium for children aged between 1-2 years. As for children below two, milk or milk products proffer them all the necessary nutrients required for the overall growth and development. But rest of the age groups can binge on other non-dairy products as well for calcium.

Calcium rich food:

Calcium rich foods

Amount of calcium mg/100 grams

Sesame seeds, black

1664 mg

Agathi leaves

901 mg

Ragi

364 mg

Drumstick leaves

314 mg

Fenugreek leaves

274 mg

Amaranth leaves

269 mg

Soya bean, brown

239 mg

Almonds

228 mg

Colocasia leaves

216 mg

Safflower seeds

211 mg

Quinoa

198 mg

Soya bean, white

195 mg

Amaranth seed, black

181 mg

Moth bean

154 mg

http://www.indiaenvironmentportal.org.in/files/file/IFCT%202017%20Book.pdf

Myth: Fatty foods make you fat

This is one of the biggest fake statement that people believe to be true. Fat is essential for the overall development of the body. Although anything in excess can affect your body negatively but it also depends on the type and amount of fat you consume. Moreover, the main culprit in making you fat is products made from refined flour (maida) and sugary products like bakery foods, candies and so on.

Apart from this, healthy fats are the essential fatty acids important for maintaining good health. Essential fatty acids like omega 3 are anti-inflammatory, improves heart health, reduce symptom of metabolic disorder, enhance the sleep quality and skin health.

This myth is believed by most of the people because fatty foods are dense in calories. For a whittled waistline it is important to look at the portion size and the calories you get. Moreover, omega 3 (healthy fats) helps in weight management.

Foods containing healthy fats are fish, avocados, healthy oils (safflower, sunflower, mustard, olive, canola oil, rice bran and soybean oil), nuts and oilseeds.

Myth: Multigrain or brown breads are more healthier compared to White breads

Multigrain grain or brown breads are not so nutritious as they sound. They are somewhat similar to white breads in terms of nutrition value. Although, “food label” of multigrain actually means different grains not whole grains. Various kinds of refined grains are used for making wholegrain breads. Refining process separates out the important nutrients during the manufacturing of white breads. In case of brown breads, colouring agent (caramel) is added that gives it a brown appearance.

Whole grain breads or whole wheat breads are healthier as they contain bran and germ which are nutritious. So, always look at the label carefully and understand it while purchasing bread. Alongside, try to opt for whole grain and whole wheat.

Myth: Healthy and nutritious meal is all about vegetable

This is not a myth but an incomplete truth! For healthy and nutritious meal you have to include not only vegetables but fruits, whole grains, pulses, nuts & oilseeds and animal products (milk, milk products, seafoods, meat, chicken).

Myth: Cruciferous vegetables are not good for thyroid

This statement is actually true for individuals having any thyroid disease (hypothyroidism). However, this is a myth for a person with normal thyroid function. Even cruciferous vegetables (cauliflower, broccoli, kale, spinach and cabbage) have many health benefits as they are rich in antioxidants thus, might reduce the risk of cancer.

If a person has hypothyroidism then, it is usually recommended to limit the cruciferous vegetables. As they contain an iodine binding compound (goitrogen) making iodine unavailable and iodine is important for the  synthesis of thyroid hormone. So, people with thyroid problem can also opt for non-goitrogenic vegetables like parsley, dandelion green, asparagus, red bell pepper, peas etc.

NutritionDaily

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