Eat Right

Tasty can be healthy too

Did you know that you may have enough magnesium or iron in your diet but still your body may not be absorbing it? Maybe another food needs to be introduced to facilitate the process of absorption. We tell you some food combinations that are not only easily digestible but also have great nutritional benefits. Read on...

One must eat a variety of fruits and vegetables to stay healthy. However, certain foods together can exponentially increase the health benefits compared to eating the foods alone. Even multivitamins that offer many nutrients together in one capsule cannot duplicate this apparent synergy of nutrients.

Tomatoes and broccoli
While both tomato and broccoli are highly nutritious on their own, when combined they offer supercharged cancer fighting ability. Tomatoes contain lycopene, an important nutrient that is a natural cancer preventative. The sulphur contained in broccoli helps to eliminate tumor-causing toxins. Together they offer a powerhouse of nutritional protection. According to research published in the journal of Cancer Research, this combination has a startling effect on the slow- down of prostate tumour growth in rats. Researchers say that this happens because the different bioactive compounds in each food work on different anti- cancer pathways. Chopping and heating the vegetables makes the cancer fighting compounds more active. Pasta with fresh tomato sauce eaten with a plate of steamed broccoli is a good way of packing in the punch of both vegetables.


Green tea and lemon
Green tea is very high in antioxidants. However, just by adding a little bit of lemon to your tea you will absorb up to 13 times the amount of antioxidants you receive. The citric acid and vitamin C in the lemon increase the efficacy of the catechins in the green tea. This is beneficial in boosting immunity, reducing the risk of cancer, cardiovascular problems and Alzheimer's disease.

Carrots and oils

Carrots offer betacarotene or provitamin A, which, according to research offers protective benefits against cardiovascular disease and certain types of cancer. Nutrition scientists say that the betacarotene in carrots and other coloured vegetables ( bell peppers, cherry tomatoes) are oil soluble, so adding olive oil to your vegetables will enable you to absorb more of it, as the betacarotene dissolves in oil, facilitating its take- up by the body. Having a bowl full of grated carrot and apple salad with an olive oil dressing is one way of packing in plenty of nutrition. Carrots sautéed in olive oil is another option.

Almonds and apricots

Apart from providing your body the perfect mix of nutrients and oxidants, almonds are good for the heart since they have been shown to lower LDL or “ bad” cholesterol, important for heart health. The apricot is rich in easily- digestible natural sugars, vitamins A and C, riboflavin ( B2) and niacin ( B3) and is also an excellent source of minerals like calcium, phosphorus, iron and traces of sodium, sulphur, manganese, cobalt and bromine. Almonds are rich in vitamin E and when paired with apricots that are rich in vitamin C, provide a boost to both the cardiovascular and immune system: The uptake of vitamin E is enhanced by vitamin C and almonds have both vitamin E and selenium. Both apricots and almonds come from the same family- the prunus group- which also contains plums, cherries and peaches, so it’s perhaps not surprising that they should work so well together.

Green vegetables and curd

The colour of green vegetables such as broccoli and spinach can be attributed to their high chlorophyll content. These vegetables are rich in magnesium, which is essential for healthy metabolism as well as strong bones, healthy muscles and nerves. Sources of probiotics such as live yoghurt boost the bioavailability of magnesium because they help ‘release’ the mineral in the food, say nutritional experts. Yoghurt also helps in the absorption of magnesium, calcium and iron though interest is focused on calcium since a lack of this damages the bones, often irreversibly. That’s why green vegetables and calcium rich yoghurt are an ideal combination.

You could dress a green bean or broccoli salad with a yoghurt dressing or make a cold yoghurtspinach dish with raisins.

Fish and chips

This extremely popular combination is a favourite in Britain. The balance of protein, carbohydrate and vitamins makes it a hit among British. The essential fatty acids in the fish help protect the vitamin C in the potato chips. Also the fish fats contain vitamin E, which is complemented perfectly by vitamin C, to some extent recycling each other and extending each other’s life.

Beans and rice

Rice is rich in starch, iron, vitamin B and protein, while beans are also protein rich and contain a good amount of iron and other minerals. The consumption of two in tandem provides essential amino acids, creating a complete protein not available in either alone. Essential amino acids are the building blocks of protein, available in different foods. Combining sources of proteins from cereals with those coming from pulses provides the full complement of essential amino acids.

Other such nutritious combinations are a whole meal peanut butter sandwich, beans on toast or whole wheat pita bread and hummus.

Spinach and orange
Spinach and oranges are both considered to be superfoods because of their antioxidant capacity and superior nutrition. But if you really want to boost your ability to absorb the iron that is contained in your spinach salad, add some oranges to it. They taste delicious together but more importantly the vitamin C will help your body to absorb up to twice as much iron from the same amount of spinach.


Apple and catechin
Apples are high in quercetin, a powerful antioxidant, which when combined with the catechins in blueberries, grapes or acai berries will react together in the body to stop platelet clumping, which can prevent heart attacks and strokes. When you combine apples with the berries you will absorb more of the important antioxidants in a much smaller serving than if you were to consume either the berries or the apple on their own.

Food combinations to avoid

1. Don't eat fruit, especially melons, with any other food (including vegetables). They're too acidic. They sit and ferment while slowing digestion of the other foods.

2. Don't combine proteins with starchy carbohydrates. They interfere with each other's digestion. Hence, eat protein-only or carbohydrate-only meals. For example, breakfast might be an egg omelette with turkey bacon, or a fruit smoothie with a banana.

3. Drink only pure water before, during, and after a meal – neither soft drink nor squash.

4. Do not add excessive fats to proteins (i.e. cooking fish and chicken in excessive butter, or serving with a creamy sauce).

5. Do not consume starch and sugar foods together, like jam on toast or honey on oatmeal.

Based on these rules, food combinations to avoid would include bread or potatoes with butter, rolls or toast with bacon, cereals with cream or milk, steak, chicken or fish with potatoes, bread, or rice, rolls and hot dogs, ice, whipped cream or any cream on starchy desserts, pork with baked beans, or vinegar and oil dressing with chicken on a salad.

If you want to live long and healthy, there couldn’t be a better alternative than help your body absorb vital nutrition through such time-tested food combinations.

Typhoid: Prevention & Treatment

Know all that you must know about typhoid, its prevention, diagnosis and treatment. 

Of the several water-borne diseases, typhoid fever is one of the most contagious and acute. This affliction is caused by the salmonella typhi bacteria. Typhoid can also be caused by salmonella paratyphi, which is a related bacterium that usually causes a less severe illness. It’s more prevalent in regions where water is untreated and hygiene conditions are poor.

What Causes Typhoid Fever?

This fever is contracted by consuming the bacteria present in contaminated food or water. This bacteria is so highly contagious that people with acute typhoid can contaminate the surrounding water supply through their stool, as it contains high concentration of the bacteria. This contaminated water supply can, in turn, infect the food supply. The bacteria can thrive in water or dried sewage for several weeks.
While many suffer a very mild infection that often goes unrecognized, about 3%-5% people become potent carriers of the bacteria after the acute illness. “As a possibility, many of these people who may not even carry any detectable symptoms may become long-term carriers of the bacteria. These carriers can become the source of new outbreaks of typhoid fever for several successive years,” says Dr RK Lalwani, senior physician, Fortis Healthcare.

How Is Typhoid Fever Diagnosed?

“After the consumption of infected food or water, the salmonella bacteria attack the small intestine and enter the bloodstream temporarily. Later, the white blood cells carry the bacteria in the liver, spleen, and bone marrow. This is where they multiply and enter the bloodstream yet again. At this point, people develop symptoms, like fever. Bacteria invade the gallbladder, biliary system, and the lymphatic tissue of the bowel. Here, they multiply in high numbers, and other symptoms start showing,” says Dr Lalwani.

1. The main symptom of typhoid infection is persistent, high fever that ranges between 103° to 104° F (39° to 40° C). Watch out for these symptoms too: stomach pain, rose-colored spots, headache, loss of appetite, enlargement of the spleen, malaise, a rash of flat, and an abnormally retarded heartbeat (less than 60 beats a minute). There could also be other mild and non-typical infections in some cases.

2. It’s important to understand that the only way to be certain if the illness is typhoid fever is by clinical analysis of stool or blood. The bacteria pass into the intestinal tract and can be identified in stool samples. If a test result isn't clear, blood samples will be taken to make a diagnosis.
3. See a physician immediately for treatment if you think you have contracted this disease.

How is Typhoid Fever Treated?

Antibiotic therapy aides in killing the salmonella bacteria that causes typhoid. However, preceding the use of antibiotics, the fatality rate was alarmingly low! Death occurred from intestinal bleeding, pneumonia, overwhelming infection, or intestinal perforation. With antibiotics and proper health care, mortality has been successfully reduced to 1%-2%. Antibiotics can usually show signs of marked improvement within one to two days. Complete recovery can happen within seven to 10 days. However, it’s important for required tests to ascertain that.

Several antibiotics are effective in the treatment of typhoid fever. Because of its infrequent but serious side effects, other effective antibiotics have substituted chloramphenicol. “The array of antibiotics is largely driven by identifying the geographic region where the infection was contracted. If relapses occur, patients are retreated with antibiotics. It is best to seek your local physician’s advice for the same,” says Dr AK Mishra, senior general physician in New Delhi.

In chronic cases, (about 3%-5% patients), treatment can be sought by prolonged antibiotics. Often, gallbladder removal also provides a cure, as it is the site of chronic infection.

Prevention is better than Cure

Typhoid fever is an infection which can cause fever, diarrhoea and can even be fatal, claiming the patient’s life too if the right treatment doesn’t reach him timely. Hence, it is necessary to get travel injections and typhoid immunisation. Here’s how you can prevent this water-borne ailment.

1. Eat only well-prepared fresh foods while travelling to areas where typhoid fever occurs or a place that has sanitation issues. Take these precautions to ensure you are not ingesting foods that may be infected:
- Eat only well-cooked and fresh food.
- Strictly avoid raw vegetables and fruits that cannot be peeled. Wash and peel well before consuming raw fruits and vegetables. Vegetables like lettuce and cabbage get easily contaminated, and are difficult to wash well should be avoided.
- Avoid street food and beverages, as much as possible.

2. Drink water only from clean and untainted sources. Buy bottled water or bring the regular bottle to a rolling boil for over a minute before drinking it. Bottled, carbonated or boiled water is safer than uncarbonated water. Did you know that even ice could be contaminated? Either do without ice, or make sure the water used to make the ice was pure and safe.

3. You must get vaccinated for typhoid fever, especially when traveling to or through any part of the world where exposure to this bacteria or disease is possible.

4. The vaccine is not 100 per cent effective. Utilise both preventive measures of vaccination as well as make sure you consume only safe food and water to prevent the infection.

5. Two kinds of vaccines are available worldwide today. Both are equally effective at preventing typhoid fever, but the duration of effectiveness differs significantly. The longest-lasting vaccine is taken orally in capsular form - one capsule every other day for eight days and a total of four capsules. This form of vaccination provides protection for five years. Ideally, this treatment regimen must be completed one week prior to any travel. The alternative, and shorter-duration vaccine, is given intramuscularly (or in one shot) and provides protection for two years. This treatment regimen must be administered at least two weeks prior to travel.

Should typhoid patients be isolated or excluded from work or school? “Typhoid patients should be strictly confined to bed and excluded from every kind of work (also high-risk occupations food handling, day care providers, or health care) until at least three consecutive negative stool cultures taken at least 24 hours apart and at least 48 hours after antibiotic therapy has stopped and not earlier than one month after the onset of illness. Even household and close contacts of the patient should be excluded from high-risk occupations until at least two negative stools samples taken 24 hours apart are obtained,” says Dr Mishra.

Things to keep in mind:
·         Vaccination is only 50 to 80 per cent effective at preventing typhoid fever. Please make ample preventive measures and maintain good personal and regional hygiene. Don’t solely rely on vaccination.
·         Children under six years of age are not advised vaccination.
·         Pregnant women should not be vaccinated.

Friends, let’s not wait until the last minute to get vaccinated. It can take up to two weeks for the vaccine to be effective. And it may get very late by then. Find out, as soon as possible, if the area you are located at or plan to travel to puts you at risk to typhoid fever. Take timely precautions and stay healthy.