Healthy Food – Olives

(May be part of your healthy balanced diet)

Introduction of Olives as Healthy Food

  • The origin of olives generated from Mediterranean region some 8,000 years ago; olives used for food and a source of oil, that’s the reason olives are considered as one of the oldest foods known to mankind.
  • The olive tree was known for the symbol of peace and happiness.
  • The oil content of olives varies from 15 to 35 % according to the types of olive (variety) and the origin where climate, weather, and soil can affect climate, weather, and soil can affectclimate, weather and soil may affectclimate, weather, and soil can affect, the oil is rich source of omega-9 / oleic acid.
  • Olives are rich in iron, calcium & copper and are excellent source of dietary fiber, but the only negative factor is high in sodium.
  • The good thing is no cholesterol and no sugar. A perfect fit for a low carb life-style.
  • 100 grams of olives contains around 103 kcal, 3 g of fiber and 2 mg of Vitamin E.

Health benefits of Olives

  • Olives considered as one of the best natural sources of Vitamin E, a fat-soluble natural antioxidant (widely used in medicines, and as preservative in food) that neutralizes damaging free radicals.
  • Olives are good source of healthy monounsaturated fat “Monounsaturated fats have been found to reduce the risk of atherosclerosis and increase HDL (good) cholesterol”. Shown positive effect on the blood cholesterol in our body (keep cholesterol from sticking to our artery walls and away from plaque formation)
  • It also helps to control blood sugar levels.
  • Olives contains natural antioxidants called polyphenols and flavonoids that are believed to help us to ward off cancer, having properties of anti-bacterial, anti-inflammatory and anti-fungal.
  • Stimulates immune system and stimulate production of hydrochloric acid in the stomach.
  • For the muscles it possesses a beneficial protein-to-fat ratio while remaining alkaline.
  • For the skin it erases the fine lines and wrinkles and smoothen the skin.
  • Have a protective effect on cells that can lower the risk of damage and inflammation.
  • Help reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis.
  • Help prevent heart disease.
  • Help prevent colon cancer.
  • Help prevent the frequency and intensity of hot flashes in women going through menopause

Uses of Olive

  • Olive is a fruit by nature but more or less it is used as a vegetable in culinary, you may see in salads, as toppings for pizza and as a snack.
  • Raw olives cannot consume because of its bitterness; Olives are normally cured – lye process, fermented or stuffed with herbs and spices.
  • One of the most popular uses of olive is extracting olive oil. Olive oil is popular for cooking, sauté and stir fry and considered as healthy alternative to other seed oils.*
  • Olive oil is easy to digest because of monounsaturated fat, our body can handle it with ease; can be taken with vegetables or whole grain bread, and as a topping for salad and sauces.
  •  The juice of olive and olive oil is consumed as it is for various ailments and by mixing-up with functional foods and medicinal foods, hence olive and olive oil should be considered as important part of our diet and “essential”.
  • Olive soup is a good remedy for a sore throat, according to traditional Chinese medicine.

* Take care of high temperature / flame – (should not exceed smoke point) use the lowest heat as possible to retain the properties of healthy olive oil.

What studies say?

 “It has been found at the University of Granada that maslinic acid prevents cancer and regulates apoptosis in cancer growth. This ingredient is found in olive skin wax taken from the broken olive pulp.

Maslinic acid regulates cell growth and helps control the hypertrophy and hyperplasia process. This is beneficial in cancer treatment. Professor L. Cara from the department of Molecular Biology and Biochemistry, and Ph D student, Fermando Zurita found three advantages of Maslinic acid. The first is highly cytoxic, which is different from anti-carcinogenic products. Second, it is a less toxic and more natural compound that only acts on carcinogenic cells. Third, it prevents cancer appearance and has a preventative nature.

Even though Professor L.Cara studied the effect of maslinic acid for treating colon cancer, the acid can be effective in many types of tumors. This has only been tested on mice, but could easily be tested on humans in the near future.”

Important Note

  • When choosing olives for their health benefits (and flavor) always opt for those that have been traditionally cured (as opposed to lye-processed). No matter what the variety, they’re sure to add a burst of flavor and nutrition to any dish.
  • When choosing olive oil for health benefits always go for extra-virgin- first pressed or cold-pressed /expeller-pressed. Extra-virgin olive oil is purest; stable (against oxidation doesn’t not turn rancid as other seed oils); lowest in acidity and one of the healthiest oil in the world.

 Inspired from,,

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Healthy Water – Most essential for life!

Why water is essential for life?

  • As we know water is a vital part of our life and most precious global resource, every part of our body – organs, tissues and skin cartilage dependent on water, the functions of our organs will weaken if they are not supplied with enough potable water.
  • Clean and safe drinking water sustain human life and away from waterborne illnesses. Contaminated water can cause serious health problems (Healthy individuals may have mild and no symptoms from infections, they usually recover without long-term health problems, and however, persons with weakened immune systems may have more severe or life-threatening illnesses).
  • Water has several uses apart for drinking, it is necessary for recreational water activities such as swimming which helps to promote healthy living; other usage are in sanitation, cleanliness, food and personal hygiene and at various places like home and industry.
  • Often water plays important role in emergency and during disaster. Without water there is no existence hence it is essential for life.

How much water you need to drink?

The minimum amount of water you need depends on your body weight. A more accurate calculation is to drink an ounce of water for every two pounds of body weight.

Dehydration or loss of water from body causes dry skin, lowered energy, muscle cramps, reduced alertness and affects vital organs.

How drinking water benefits and helps us to live healthier?

  • Consuming plenty of water helps in skin glowing as it moisturizes from inside and maintains elasticity and allows younger look.
  • Helps in reducing the risk of heart diseases and maintain cardio-vascular system healthy.
  • Helps in digestion of food and absorption of nutrients, excretes waste – produce during metabolism.
  • Helps in constipation, drinking plenty of water with rich fiber diet like oats meal relieves from constipation.
  • Helps in keeping mind alert and prevents from dizziness.
  • Helps in detoxification by preventing – diseases arises from toxins.
  • Helps in regulating body temperature and boosts the immunity.
  • Drinking cold or ice water reduces intoxication of alcohol. It relieves fatigue, giddiness, vomiting sensation and quenches thirst. It improves symptoms related to heat / temperature, blood and poison.
  • Drinking hot water stimulates hunger, helps in easy digestion, sooths throat, cleanses bladder, and reduces hiccups.
  • Drinking hot water also helps to reduce the symptoms of cold, cough, fevers and breathlessness. It removes and flushes the metabolic toxins from the body.

How water can be consumed in different ways?

Today, most of the consumer wants to combine health-oriented lifestyle by consuming liquids in form of beverages; you may find many options of water based drinks in your local grocery and supermarket, few examples are sport/ functionality, health oriented, energy, kids nutrients, wellness and so on. Trendy flavored water also gained popularity in many parts of the world.

Now, many consumers are aware of the functionality and importance of an adequate supply of water. For a sport-based water ‘isotonicity’ with added benefits of minerals, vitamins and nutritional supplements, For wellness and active relaxation and immunity ‘antioxidants’ and ‘functional food ingredients’, For kids water the target is rich in minerals like calcium and fluoride, for consumers who want fruit flavor with minerals such as apple, lemon, pomegranate, tea, super berries with calcium are just some of exciting sensational flavors.

Herbal water is the elixir of life; it is a strong solvent and helps in easy disposal of wastes from our body, alkaline nature of herbal water helps in minimizing acidic wastes in our body, it has low dissolved oxygen and high dissolved molecular hydrogen, it has the capability to neutralize free radicals and has calcium in an ionic form.

“Research on the Hunza people of northern Pakistan has indicated that the major difference between these long-lived healthy people and their less healthy brethren is in the water they drink. Living in the mountains, they have access to glacier melt from rushing mountain streams.
This water is very high in electrons, energy and minerals. It is also in ‘micro’ form, which means that it has increased power to dissolve minerals and salts.”

“In a recent preliminary investigation in Norway suggests a possible link between acidic drinking water and Type I diabetes. Children who consumed water with a pH between 6.2 and 6.9 were 3.7 times more likely to be diagnosed with Type I diabetes, compared to children drinking less acidic water, lead author Dr. Lars C. Stene and colleagues report in the September issue of the journal, ‘Diabetes Care’. Dr. Stene, who is with Aker and Ulleval University in Oslo , and his team evaluated tap water samples from the homes of 64 children with Type I diabetes and 250 healthy children drinking water with a pH of 7 or above.Better, is water that has been purified through proper filtration like reverse osmosis or distillation and then alkalized and energized through a process of electro-magnetic micro-ionization. The most critical need is to correct the loss of electrons in blood, urine and saliva, which has been highlighted by my experience working with obesity, hypo or hyperglycemics, Type I and Type II diabetics, cancer and AIDS.” 

Important Note: We need to adopt healthy drinking water habits while having meals, don’t drink cold water in between and after meals, drinking warm water after your meal is good for health, Chinese and Japanese drink hot tea between their meals -not cold water.

However, the cold water will solidifies the fat what you have eaten just. It will slow down the digestion. Once this “sludge” reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

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Ten refreshing healthy drinks from the desk of Abdul Qudoos

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Child Health and Nutrition

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The Importance of Vitamin ‘C’ in our Diet

 Vitamin C plays multiple roles in the body, many of which have been well documented while others remain unclear. Vitamin C has several functions in the body, It:

  • Helps healing the wounds
  • Prevents scurvy
  • Promotes development of bones and teeth
  • Helps make hormones that regulate nerve function
  • Builds resistance to infections
  • Helps the body to absorb non-heme iron
  • Is an important antioxidant to protect body cells and tissue from destruction by free radicals

 Deficiency of vitamin C results in scurvy, a disease with symptoms such as poor wound healing, bleeding gums, loosening of teeth, weakening of bones and skin hemorrhages.

Ascorbic acid is the most common form of Vitamin C and is used for vitamin fortifications.

Humans are unable to synthesize vitamin C internally and must depend on their food for adequate supplies. Eat plenty of fresh fruit and vegetables, try to eat 5 portions of fruit or vegetables a day, have a glass of orange or other juice for breakfast, have a plenty of salads and some stir fry vegetables.

Vitamin C is easily destroyed by heat, light or oxygen, consume as much uncooked fruits and vegetables or when you do cooking follow these simple tips to minimize the loss of vitamin C:

Do’s Don’ts
Use as soon as possible after they have been picked or unless you freeze them Don’t store them for a long time.
Store fruit and vegetables properly in refrigerator to avoid wilting and drying out Do not leave them to soak vegetables and fruits in water for longer periods of time, the vitamin C will leach out in to the water.
Cut with a sharp knife to reduce damage to cell walls, cook vegetables in large pieces or with their skin intact, like potatoes and peel them later Cutting vegetables into small pieces, as cutting increases surfaces from which vitamin C leaches out
Choose cooking methods which minimize loss of vitamins B and C. example Steaming overcook vegetables Cooking vegetables for long time and adding excess water to evaporate.
Put vegetables into a small amount of boiling water and cook with the lid on for as short a time as possible. Use the cooked water for gravy. Adding vegetables to large amount of water and boiling without the lid and draining out the boiled water.
Finish read-to-drink juices within one week of opening Using baking soda when cooking vegetables, as it destroys vitamin C
Eat as soon as possible after vegetables are cooked Do not keep or store cooked vegetables  for a long time.
Keep fruit juices covered and store in cold to prevent oxygen from destroying vitamin C Do not keep fresh juices uncovered for long time at hot and exposure to sunlight.

US RDA (2000) for Vitamin C for Infants and Children

Group Age Vitamin C (mg/day)
Infants 0 – 6 months 40 AI (adequate intake)
  7 – 12 months 50 AI (adequate intake)
Children 1 – 3 years 15
  4 – 8 years 25
  9 – 13 years 45
Adolescents 14 – 18 years 75 for Males 65 for Females

Maximizing your child’s vitamin C intake

  • Ensure adequate intake of vitamin C by offering at least 2 to 4 servings of fruits and vegetables every day
  • Choose from a wide variety of fruits and vegetables
  • Minimize loss during preparation and cooking

Vitamin C content of some foods

Food Vitamin C mg/100g
Guava 200
Orange 53
Grapefruit 34
Kiwifruit 98
Lemon juice 46
Lychee 72
Mango 28
Papaya 62
Pineapple 15
Strawberry 57
Raspberry 23-32
Black currant 155-215
Redcurrant 58-81
Banana 10
Melons 13-42
Tangerine 30
Asparagus 15-30
Tomato 19
Potato 10-30
Broccoli 90-150
Rose hips 1000
Cabbage 30-60
Spinach 50-90

More information will be soon on ‘healthy foods e-book’

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Healthy Food – Bitter Gourd

Healthy food – Bitter gourd (Food that heals)

Based on my own research and development – scientific, clinical (unani) and technical (2001 – 2003)

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Healthy Food – Super Berries

Berries are among the ‘super-foods’ while search on net found anonymous results, they are low in calories, excellent source of fibers, high in antioxidants and vitamins and fat-free. They are nutritious, high in amino acids, essential fatty acids and trace minerals. They increase energy, enhance immunity and improve digestion. In fact ALL berries in whole, pure and unprocessed form have curing and astounding properties.

The reason for Super-food status is due to rich polyphenol and flavonoids / antioxidant content, natural compounds that linked with anti-cancer, anti-aging, anti-inflammatory, heart health benefits, etc.

Polyphenols protect the brain and make healthy through their anti-inflammatory actions. Fight against harmful free radicals and dampen inflammation. The diet which is rich in fruits, vegetables, nuts, beans and olive oil as guarded against the alzheimer disease.

The powerful flavonoids such as anthocyanin found in acai berries, blueberries, blackberries, cranberries, etc. these gives berries dark purple, blue and red pigments / colors, anthocyanin protects our body against cancer, neurological disorders, inflammation and diabetes. Also clears out free radicals reducing the risk of degenerative diseases.

Acai berries or wolfberries used for centuries by rainforest natives to increase energy, improve digestion and promote longevity. Are acai berries truly “one of the most nutritious and powerful foods in the world” as claimed on Oprah’s website?*

Elderberries or blackberries used in teas or tinctures to treat flu, aches, cough, and fever. These berries are high in potassium, vitamin C and antioxidants. Elderberries are also anti-viral, anti-inflammatory and have a laxative effect.

Bilberries related to blueberry have been used for centuries both as medicine and food. Bilberries are high in vitamin C and antioxidants. It is good for treating vision related conditions including retina damage and cataracts. It controls diarrhea by reducing intestinal inflammation and it balances blood sugar. As a folk remedy, bilberries were used on wounds to prevent infections. Bilberry is also rich in tannins, a substance that acts as an astringent have anti-inflammatory properties and may help control diarrhea.

Note- Not suitable for children below 2 years, bilberry may be used for the treatment of diarrhea in children above 2 years under the supervision of your doctor.

All about berries soon you will find on ‘healthy foods e-book’ (Acai berry; Bilberry = whortleberry = blaeberry = whinberry; Blueberry; Blackberry; Black currants; Boysenberry; Cranberry; Cape gooseberry = golden gooseberry = golden berry = strawberry tomato; Chinese gooseberry = kiwi fruit; Cloud berry = Scandinavian berry; Cranberry = bounceberry; Dewberry; Elderberry; Goji berry, Gooseberry; Huckleberry; Juneberry = serviceberry = shadberry; Keriberry; Lingonberry; Loganberry; Marion berry; Mulberry; Olallieberry; Raspberry; Red currants; Schizandra berry, Strawberry; Tay berry; Thimbleberry; Whinberry; White currant; Youngberry)

* Inspired from;;

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Healthy Food – About Chocolates

(Specially written on 3 requests from the world – for chocolate lovers / users)


Today, many people value chocolate simply for its taste, flavor and creamy texture. There are many different flavors and varieties of chocolates are available in the market. Each chocolate resembles different taste, flavor, nutrition and chemical make-up. Several kinds of chocolate I have mentioned for your read-through:


-   Unsweetened or Baking chocolate (contains hardened chocolate liquor) it is used primarily as an ingredient in recipes, or as a garnish.


-   Semi-sweet chocolate (contains extra cocoa butter and little sugar) also used primarily in recipes.


-   Sweet cooking chocolate is basically the same as above, with more sugar for taste.


-   Milk chocolate (contains chocolate liquor with extra cocoa butter, sugar, milk and vanilla) this is what we eat and the most popular form of chocolate. 


-   Cocoa (fine powder from chocolate liquor with much cocoa butter removed) is used for baking, cooking and in drinks, consumers add sugar in their drinks / baked goods. There are several kinds of cocoa:


·         Low-fat cocoa has the most fat removed. It typically has < 10% cocoa butter remaining.


·         Medium-fat cocoa has anywhere from 10-20% cocoa butter in it.


·         Drinking or Breakfast cocoa / chocolate has over 22% left in it. This is the cocoa used in chocolate milk powders.


·         Dutch process cocoa is cocoa which has been specially processed to neutralize the natural acids in the chocolate. It is slightly darker and has a much different taste than regular cocoa. Available as alkalized cocoa powder and dark alkalized cocoa powder from light brown to dark brown or red-brown in color.


-   Dark chocolate (contains cocoa butter, cocoa liquor and little sugar, but no milk) available in sweet, semi-sweet and bitter-sweet, mostly used in baking applications.


-   White chocolate (Is made of cocoa butter, sugar, milk and vanilla). It doesn’t contain cocoa liquor, so that is why it is white smooth and ivory or beige in color.


-   Decorator’s chocolate / confectioner’s chocolate (isn’t really chocolate, but a sort of chocolate flavored candy) used for covering, dipping e.g., strawberries. It was created to melt easily and harden quickly.


-   Couverture (French word meaning ‘covering’) a special kind of chocolate with more cocoa butter. It is used for enrobing / coating for things like truffles, candies, ice-cream, ways are either by hand dipping or enrobing gently by pouring over the product.


As Healthy Food – Milk Chocolate which contains fat and sugar that can be fattening.  Although it is fattening, chocolate is not all bad. Certain contents actually have some positive effects on health!

Fat in chocolate – Rich in saturated fatty acids (palmitic & stearic) and mono-unsaturated fatty acids and very low in poly-unsaturated fatty acids.

Stearic acids shown in numerous studies to have a neutral impact on blood cholesterol, the main reason may be that stearic acid converts from a saturated fat to an unsaturated fat when metabolized in the body. Studies have been conducted where participants fed chocolate daily for two weeks showed no change in blood cholesterol when total calories in the diet were kept the same. However, when consuming milk chocolate or lower grade chocolate where a part of the total fat content comes from milk fat or various other types of fat, the cholesterol level might be adversely affected.

In this chart, you can see that more than half of the saturated fat in cocoa butter is stearic acid, which is cholesterol neutral, and another one-third is mono- or polyunsaturated fat, which can reduce cholesterol levels.

Image source:

Sugar in Chocolate – Cocoa beans contain a lot of carbohydrates, but most are starch; soluble and insoluble dietary fibers. Only a small portion of the carbohydrates are from simple sugar. Sugar is usually added during manufacturing.


 Antioxidants in Chocolate – Cocoa beans contain polyphenols found in the nonfat portions. These compounds help reduce the risk of heart attacks and strokes.


Theobromine in Chocolate - A very mild stimulant, called theobromine is found in chocolate. Theobromine is toxic to dogs, cats, parrots, and horses. In humans, it may act as a mild diuretic and increase urine production, but it is not toxic.


 Caffeine in Chocolate - Cocoa beans contain a low amount of caffeine. You ingest more caffeine by drinking coffee or tea than eating chocolate. White chocolate doesn’t contain any caffeine.


 Phenyl ethylamine - Cocoa beans contain a stimulant called phenyl ethylamine, which acts as a slight antidepressant and gives a person some of the same feelings that falling in love does.


 Serotonin – Both cocoa and chocolate increases the level of serotonin in the brain.


 Essential Vitamins- Vitamin A, B1, B2, B3, C, E, Panthothenic acid, etc.


Essential Minerals – Magnesium, Calcium, Iron, Zinc, Copper, Potassium, Manganese, etc.


“More recently, a study of 8000 male Harvard graduates showed that chocaholics lived longer than abstainers. Their longevity may be explained by the high polyphenol levels in chocolate. Polyphenols reduce the oxidation of low-density lipoproteins and thereby protect against heart disease. Such theories are still speculative.”


There is lot of information and practices available with author, if required any sort of info related to chocolate manufacturing in lab or pilot plant scale do let me know, also helps during processing, storage, analysis and methods, tasting and sensory evaluation, applications, etc.

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Margarine – An epigrammatic introduction


There are many types of margarines available in the market.

1.       Consumer margarine:

  • All purpose table margarine,
  • Soft table margarine,
  • Low fat margarines,
  • Reduced and low fat spreads,
  • Specialty margarine containing flavors, spices or functional ingredients, etc,

 2.       Industrial margarine:

  • Bakery products such as puff pastry margarine,
  • Cake margarine,
  • Cream margarine,
  • Frying margarine,
  • Bakery improvers,

Margarine and butter are characterized by water in oil emulsion; that is, the water phase is dispersed as droplets in the continuous fat phase.

The process of making margarine as follows:

  1. -          Preparation of water and fat phase (separately)
  2. -          Emulsion preparation (dispersion)
  3. -          Chilling, crystallization and kneading
  4. -          Packing or filling

Minor ingredients such as emulsifiers, salt, preservatives, color, flavor, antioxidants and vitamins are dissolved according to the solubility either in water or fat phase.

Major ingredients like liquid oils, semi solid fats and hard stocks are formulated in such a way to get desired Solid fat content (5 – 40 ⁰C), the SFC profile will vary according to the type of margarine,

  • Consumer soft table or low fat margarine containing least solids at given temperature and
  • Industrial puff-pastry margarine is at the highest amount of solids.

More information and technical help can be provided upon request according time/schedule and availability.

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Want to know about dietary fiber!

Dietary fiber is defined as the part of plant foods that cannot be digested.  There are different types of fiber, which fall into 2 broad categories: Insoluble fiber and soluble fiber.

Insoluble fiber functions mainly as a bulking agent and so it helps to regulate our bowel functions, prevent constipation and keep our large intestine healthy. As a bulking agent, insoluble fiber also tends to make us feel full (a high satiety index), and thus may be useful for people who are on a weight-reducing diet.

Good sources of insoluble fiber are wholegrain cereals, whole meal bread, seeds, nuts, fruits and vegetables.

Soluble fiber, on the other hand, has been shown to help reduce blood cholesterol levels and regulate blood sugar levels, thus lowering the risk for heart disease and improving diabetes management.

A good source of soluble fiber is found mainly in fruits, vegetables, beans and oats.

As both types of fibers are important for good health, dietitians recommend that we eat both.  The easiest way to do so is to add a variety of fiber-rich foods in our daily diet.

Dietary Fiber Intake Recommendations

Dietary surveys in the US and Canada revealed that the fiber intake of adults average around 15 grams a day, an amount that falls short of the daily recommendation of 25 to 35 grams.

Children, on the other hand, need proportionally less.  Experts recommend a gradual introduction and avoid adding too much fiber as it may have negative consequences.  Too much fiber may:

  • Fill up a young child’s stomach capacity before he eats enough food to meet his nutritional requirements.
  • Bind with essential minerals such as calcium, zinc and iron, rendering them less available to the body. This may be a concern in children whose diets are already limited in these minerals.

Important note:

Remember, when introducing fiber-rich foods into your child’s diet go slow and at the same time, encourage your child to drink more fluids, to optimize the functions of fiber.

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