Water DO YOU KNOW THE NUTRITIONAL CONTENT OF WATER?
WHY IS IT IMPORTANT TO STAY HYDRATED?
Read to know more.
Learn simple tips to increase your daily water intake.
GET INSIGHTS ON THE HYDRATION STRATEGY PRE AND POST GAME.
WHAT IS BLACK WATER?
Learn what is the fluid of choice to consume.
Find out different types of water and their nutritional benefits.
RECIPE BOOKLETHEALTHY 365 ! Would you like to be featured?
MARCH ISSUE 2022
TEAM EDITOR IN-CHIEF/ BANSARI RAO CO- EDITORS / SONU MISHRA, DR. DVIJ MEHTA WEBSITE / NUTRITIONINSIGHTS.IN CONTRIBUTORS / AMRITA BERA / KRUTI MODI / MITALI AMBEKAR / FAGUN GANDHI / LAXMI GOVEKAR / RABIA MISTRY MULLA / NANDITA DHANAKI / POOJA JAGIASI / CHARMI THAKER / NIDHI BAIT / NIDHI BAVISKAR / JANHAVI NAIK / VIBHA HASIJA / VIDISHA PORECHA / DR. POOJA SINGHANIA / MINAL GADA / COVER PAGE / HTTPS://WWW.FREEPIK.COM/FREE-PHOTO/WATER-GLASS-WITH-WATERSPLASH_7353239.HTM#QUERY=WATER%20GLASS&POSITION=39&FROM_VIEW=SEARCH
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contents nutrition insights | march issue | 2022
06
A VITAL NUTRIENTWATER
08
IMPORTANCE OF WATER IN HUMAN DIET
10
WATER AND HYDRATION
By Prof. Amrita Bera
By Kruti Modi
By Mitali Ambekar
14
16
18
WATER WEIGHT AND HOW IT AFFECTS THE SCALE
By Fagun Gandhi
20
FOOD STORY -BLACK WATER
By Nandita Dhanaki
26 RESEARCH
DIFFERENT TYPES OF WATER AND ITS NUTRITIONAL CONTENT
By Laxmi Govekar
22
COVER STORY
MYTHS AND FACTSAROUND WATER
By Rabia Mistry Mulla
24 FEATURED
By Vibha Hasija
28
31
By Pooja Jagiasi
By Charmi Thaker Nidhi Bait Nidhi Baviskar Janhavi Naik
NUTRI-TWIST
RECIPES
EDITOR'S NOTE
WELCOME Summers are here and so is the heat, and what could be better than water to beat the heat! I have always been fond of summers cause with summers comes the days of icy popsicles reminding each one of us of our childhood, but do you’ll know why these popsicles or water is so important during the summers? During summers, our body tries to cool down through a natural process of sweating, which in turn can cause dehydration. This makes it essential for us to drink more water, as less water content in the body can lead to various ailments. Staying hydrated in the summer can help you avoid a lot of diseases, and hence here we are, out with our March issue, based on the theme “WATER”. Water is considered to be a vital nutrient, as it not only keeps us hydrated but also helps with various metabolic functions in the human body like thermal insulation, vitamin carrier, and a lot more. We have all heard our elders talk about the importance of drinking water at regular intervals, but are there any facts attached to it? Yes definitely there are and to understand them better lets take a look inside to find out various articles covering the nutritional importance of water, tips and interesting hidden facts about water and along with that bursting some myths and tricks to beat the heat. And yes do not forget to participate in our Healthy 365 day-recipe booklet. We would love to see one and all feature their recipes and be a part of this venture. Hope you enjoy reading this issue! Happy Reading!
Bansari Rao (MSc. CND, CDE) Editor-In-Chief
A vital nutrient-
WATER
By- Prof. Amrita bera Water, the prime and pristine element we drink from our mother nature, is the most valuable gift for the animal and plant kingdom. 'As pure as water'-we use water to clean and purify us. Along with that, this element helps maintain our mental peace. This life providing elixir's requirement is high in our body. Water is second, only to oxygen, in its vital importance (JOSHI, 2009). One can live without food for longer than one can without water. An average adult contains about 40 litres of water, comprising 60 per cent of body weight (Saxton, Nugent & Pelikan, 2002). Everything, from metabolic reactions to excretion, all is dependent on water.
Why is water essential? We need to the functions of water in our bodies. It is found in the human body as intracellular fluid and extracellular fluid-intracellular fluid is the fluid within our body's cells and extracellular fluid is the fluid between our body's cells. All the constituents of protoplasm are dangling in the water as a structural component. It acts as a solvent in all stages of digestion. Consequently, we feel thirstier after the meals. It conserves nutrients in a solution form to facilitate easy absorption through the intestinal walls. It transports nutrients through the blood to all the tissues of the body. It works as a transporter for the waste products excreted through the kidneys. Water is a primary lubricant and prevents friction between joints and moving parts. Saliva in the mouth that helps us in swallowing food, blood, all bodily secretions, lymphatic fluids, and cellular fluids contain water. Water regulates body temperature through evaporation from the lungs and skin. Its cooling effect is necessary to eradicate metabolic heat generated in the body.
What is the deficiency of water? Keep any plant on the rooftop in the house for an extended period without water, and then it is observed that it dries out—dehydration results in extreme deficiency of water and fluids. All essential electrolytes deficiency also occur with this condition. Some common symptoms of dehydration are electrolyte imbalance, fatigue, headache, sullenness and, in severe cases, collapse.
What is the daily intake level of water? Daily water intake for an individual is 2-3 litres per day. Water content is 25 litres in intracellular fluid and 15 litres in extracellular fluid. It may be as high as 75-80 per cent of the body weight in the case of infants. We can add water in a natural way and through food. There are various ways and possibilities to add water in our daily diet. To live a good and healthy life, we have to include colourful foods and drinks in our daily routine.
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By Kruti Modi MSc FND, RD (Dubai), CDE Water is the most crucial nutrient for human body. However, it is also a neglected and an overlooked nutrient.
The Dietary Reference Intakes (DRI) for water:
Why is it so important? Water is required for various functions in the body. It is a universal solvent, transportation vehicle as it carries nutrients and waste products, is required as a building material, acts as a lubricant and shock absorber, and is important for thermoregulation.
How much water is required in human diet? There is no guideline for minimum water intake requirement due to factors like age, body composition, climate, food habits, exercise, etc. Age and gender specific Adequate Intakes (AI) for water were established in 2004 by the Food and Nutrition Board (5). However, intake needs to be modified in population like athletes and army where hydration is important to performance. Athletes need to be advised to replace body water lost during training and competition. (e.g.1 kg weight loss needs to be replaced by 1 litre fluid)
How is water distributed in human body? Our body weight is made up of about 60% of water which is distributed in extracellular compartment and intracellular compartment. The percentage of water in each compartment varies with age and body composition.
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Water & Hydration Mitali Ambekar Sports Nutritionist/ Lifestyle Coach Regular physical activity and optimum nutrition are important for healthy and fit life. The optimum nutrition will always include both food and water. However, the body’s basic need for water is often overlooked, resulting in dehydration. On average, the body loses and needs to replace about 2-3 quarts of water daily Water has many important roles in the body & is required to maintain blood volume & regulate body temperature and allow muscle contractions to take place. Water constitutes 40 to 70% of the total body mass; muscle contains 72% water by weight, whereas water represents only about 50% of the weight of body fat (adipose tissue). Fluid intake is also necessary for the contraction and relaxation of muscles, healthy muscle cells, and a variety of other functions within the body During exercise the body cools itself by sweating but this ultimately results in a loss of body fluid which, if not replaced leads to dehydration. Drinking fluid during exercise is necessary to replace fluids lost in sweat. This action will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration. Water also plays a crucial role in temperature regulation. In extreme conditions, fluid needs increase five or six times above normal. If you don’t drink enough water, you may become dehydrated. This means your body doesn’t have enough fluid to operate properly.
Here are a few signs of dehydration Dry lips Little or no urine. Urine that is darker than usual. Sleepiness or fatigue. Extreme thirst. Headache. Confusion. Dizziness or light headedness. Loss of appetite FLUID NEEDS FOR ATHLETES Athletes, need to start their sessions/practice/ competitions in a positive hydrated state, ie Euhydrated. As they lose a lot of body water via sweating, it is important they manage the fluids well enough before to not let the body fall in the negative hydration status ie, Dehydration. Depending on the type of sports, the rules and requirement, the water intake changes. However many athletes find it difficult to ingest fluid during the match for multiple reasons.
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WATER WEIGHT AND HOW IT AFFECTS THE SCALE Fagun Gandhi (RD, MSc CND,CDE) Asst. Dietician ACTREC Water is essential for life. The actual average percentages of water in the human body vary by gender, age, and weight, but on an average water comprises 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life. The brain and heart are composed of 73% water, the lungs are composed of 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even bones contain 31% water. In adult men, about 60% of their bodies are composed of water. However, fat tissue does not have as much water as lean tissue. Adult women have a higher fat mass compared to men, so they have about 55% of their bodies composed of water. Thus, people with more fatty tissue have less water than lean people.
What is fat weight? Fat weight takes up several weeks to show up on scale. The fat mass is gained when one consumes more calories than burnt, it can lead to weight gain. Foods high in fat and sugar such as fried food, fastfoods, cookies etc can lead to weight gain.
What is water weight? Water weight is the term used for interstitial fluid which is relatively labile and easily lost with diuretics. If one gains a significant amount of weight over a week or a few days, it is probably water weight. Usually, weight fluctuates by half a kilo to a kilo in a day. The shift in the body’s fluid state is the reason behind it.
Signs or symptoms of water weight gain/ water retention: bloating, especially in the abdominal area swollen legs, feet, and ankles puffiness of the abdomen and face stiff joints weight fluctuations
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DIFFERENT TYPES OF WATER AND ITS NUTRITIONAL CONTENT Laxmi Govekar, MSc. CND. Water is known to be vital and essential nutrient for all known forms of life and the mechanisms in humans required for maintaining the fluid and electrolyte homeostasis. Inadequate water intake has been linked with adverse consequences such as dehydration, vague discomfort & loss of appetite, concentration and difficulty, headache, sleepiness, tingling and numbness of extremities, at an increasing order of % fluid loss.
difficult. According to ICMR guidelines, a normal healthy person needs to drink about 8 glasses (2 litres) of water per day. Whereas depending on whether the individual is undertaking vigorous physical activity or during summer when weather is hot which leads to considerable amount of water loss through sweat the requirement of water increases.
What are the minimum requirements of water consumption?
Naturally or through deliberate or incidental addition, drinking water supplies may contain some of the essential minerals. Water supplies are highly variable in their mineral contents and, while some contribute appreciable amounts of certain minerals either due to natural conditions (e.g., Ca, Mg, Se, F, Zn), intentional additions (F), or leaching from piping (Cu), most provide lesser amounts of nutritionally essential minerals. Many persons consume mineral waters because of the
It is the amount that equals bodily fluid losses and prevents adverse effects of insufficient water, such as dehydration. In view of extreme variability in water needs based on differences in metabolism, environmental conditions and physical activity, setting recommendations on water intake that would ensure adequate hydration and optimal health for all are
Nutrients in water and their absorption:
perception that they may be more healthful but combined with the reality of modern-day depletion of minerals in our soil; the intake of mineral-rich water becomes even more important to our health. Several factors determine the enteric absorption of minerals from drinking water such as the intrinsic properties of particular chemical species that are present, physiological conditions of the gut environment, and exogenous factors related to the meal/diet in which the minerals are ingested. However all minerals in water are in their ionic form, and hence they are more easily absorbed by the gastrointestinal tract than minerals in foods and supplements.
Adequate water intake is necessary to keep your body well hydrated as well as maintaining healthy body functions and metabolism.
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MYTHS & FACTS
Haven’t we all heard Geet say in the movie Jab we Met that “pani ka kaam pani hi karta hai!” -Rabia Mistry Mulla With the summers coming and the temperature on the rise, we all feel the need to drink water. ‘Water is life’ so we are told! And it is true as our body is 60% made up of water and our blood is 90% water and staying hydrated is essential for every bodily function despite of the varying temperatures. Water plays a vital part in carrying nutrients and oxygen to each cell of the body, flush out toxins, help with digestion and ease out constipation, cushion the joints and stabilize the heartbeat among many other roles. In this issue of Nutrition Insights, let’s burst some Water-Myth bubbles!
Want to lose weight? Drink water!
Sports drinks and not water is required by athletes to perform better
Heard this a lot right? But drinking water doesn’t trigger weight loss per se, but it definitely aids in the process as water replaces other calorie-laden beverages in the diet thus decreasing the total calories consumed in a day. Also, it makes you feel fuller, so the amount of food consumed in each meal also decreases. A study done by researches in Germany, suggests that cold water might play some role in increasing the metabolism thus aiding in weight loss.
Sports drinks sound fancy and look rich in your hand but haven’t we all heard Geet say in the movie Jab we Met that “pani ka kaam pani hi karta hai!” The same goes right for athletes as well, adequate fluid, especially water, is most important for athletes of all ages as it transports nutrients and energy and removes heat during exercise. Having said this, people who run marathons may need to supplement their water intake with sports drinks to energize themselves with the salts and electrolytes lost due to extensive sweating over long periods of time.
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FOOD STORY
Black Water N A N D I T A
S
A S S I S T A N T
D H A N A K I D I E T I C I A N ,
A C T R E C
Black Water, commonly now used as a sports drink or energy drink, is alkaline water. It is claimed that the water helps maintain pH levels, balances acidity. How the black colour? It contains fulvic acid (FvA) obtained by the biodegradation of dead matter, which gives the water the charcoal hue. Currently it’s trending a lot among health enthusiasts, specially athletes and celebrities.
YOU KNOW? India does not import black water from western countries, there is an Indian start up brand established since 2018. Seeing the market value and demand, many new companies are also exploring the production of black water. Black Alkaline Water produced in India is infused with over 70+ natural trace elements that are sourced from deep within the earth’s crust in Texas, USA. It offers optimum hydration, detoxifies it, and improves the body’s metabolism. It has zero calories. Interesting Fact: Even if its black in colour, the black water produced in India is as tasteless as water.
COVER STORY
Ms. Vibha Hasija At the outset, I wish to express my gratitude to Nutrition Insights for the opportunity to share my thoughts with the fraternity. Writing about one’s professional journey is a deeply immersive, introspective and meditative experience. Writing about it made me reflect on my lessons learnt and that is what I wish to share with the reader. In fact, I must confess, the first draft seemed incomplete and lopsided and not of the flavour which I would like, and therefore requested the editors to grace me with patience and incorporate a better message driven by the powers of the Universe to be sent across. I am glad they obliged. I belong to the most esteemed and the most revered Institution of the College of Home Science NirmalaNiketan, affiliated to the Prestigious University of Mumbai. This has been my Alma Mater too and I am a proud alumnaof this College. After teaching for 24 years in the Department of Foods, Nutrition and Dietetics, I now have the august responsibility of heading my Department. It is with great pride that I share the outstanding achievement of the College of Home Science NirmalaNiketan of having been accredited with an A + grade for the 4th Cycle of NAAC. College of Home Science Nirmala Niketan stands for academic Excellence which trains young women to become equipped to achieve personally and professionally. It is a Christian Minority Institute registered in 1950 and run by the dynamic Daughters of the Heart of Mary. With the holistic Life, Career and community oriented goals that drive its activities, it has been a pillar in the society over half a century in education and empowerment. The Department of Foods, Nutrition and Dietetics has over the years trained a substantial number of professionals and many are sought out experts nationally and internationally in the field of Dietetics. We are the proud initiators of the first ever MSc in Food Processing and Preservation and Sports Nutrition in India. We look forward to furthering our contributions in the field of Foods Nutrition and Dietetics especially in the arena of Public
P.G. Dip. MSc. RD \ Assistant Professor and Head Department of Foods, Nutrition and Dietetics College of Home Science,Nirmala Niketan (NAAC A+ Grade) Affiliated to Mumbai University Member of National Registration Board, Indian Dietetic Association Member of LEC, IAPEN Mumbai Chapter
My very personal belief is that the Universe synchronises our circumstances so that we can manifest our reality from our dreams and desires. It is introspection, mindfulness and action that helps us to create our realities. If we can IMAGINE, we can make it happen!
Health Nutrition. We would love to have you visit our website nirmalaniketan.com.
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Summer Classic
INFUSED WATER By Nutrition Insights
Try these Refreshing Combos:
Lemon
Mint Leaves
Cucumber
Lime
Strawberry
Lemon
Orange
Buleberry
Mint Leaves
Basil
Basil
NUTRI-TWIST
Pooja Jagiasi
Nutri -
Sattu Sharbat We have always prepared a porridge or some sort of paste from any flour but never heard of having a drink and that also a cooler. Once when I visited to my friend’s place who is from Bihar offered me a welcome drink. It tasted really yummy and when I asked what exactly it is made of. That’s when she said sattu flour. I was really amazed or I must say shocked. Because since childhood always heard of summer drinks made with some spices or lemon or all time favourite curd. But this was something new for me. It was so refreshing and energetic.
Traditional
Traditional Recipe: Ingredients ·2 tbsp. Sattuflour ·As per taste Blacksalt ·500ml Water
Recipe: Take chilled water in glass or a mug and add 2 tbsp. sattu in it. Add a pinch of black salt. Stir and mix everything very well. Serve after mixing. Or you can even chill and serve later. The flour settles down, so if serving later, do stir and serve..
From This
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OAT BERRY SMOOTHIE NIDHI BAIT MSC. CND, CDE DR. BMN COLLEGE OF HOME SCIENCE
INGREDIENTS Medium-size strawberries- 50 g Black grapes - 25 g Rolled oats (uncooked) - 30 g Plain greek yoghurt /low-fat yoghurt- 50 g Skimmed milk/ unsweetened almond or soy milk - 150 ml Whole walnut (chopped) - 1 in number Soaked almonds (chopped) - 5 in number Soaked chia seeds - 1/2 tablespoon Honey/ jaggery powder (optional) - 1 teaspoon
PROCEDURE In a blender combine all the ingredients together Add honey/ jaggery powder if desired Blend all the ingredients until it appears to be smooth in consistency Pour into a glass, and serve
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