ANTIOXIDANTS FOODS YOU SHOULD INCLUDE IN YOUR DIET

by

2018-09-16



What are antioxidants?
Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism. Antioxidants can be found as vitamins, minerals or phytochemicals (special plant compounds).
Antioxidants are protective compounds that assist the body in its daily fight against pollution and helps it detox as well as de-stress. Consuming foods rich in antioxidants may be good for your heart health and may also help to lower your risk of infections and some forms of cancer.

Fortify Yourself Against Pollution by Including These Antioxidant Rich Foods in Your Diet:-

1.   Berries
Berries like strawberries, blueberries and raspberries are high in antioxidants such as anthocyanins, which may protect cells from free radical damage. Include these berries in your oatmeal, smoothies.


   











2. Bell Peppers
Bell peppers contain many healthy antioxidants, including capsanthin, violaxanthin, lutein, quercetin and luteolin. These plant compounds are associated with many health benefits. Bell peppers are also rich in vitamin A, C & E. Add all different bell in your soups, salads.
























3.   Kidney Beans
This may surprise you, but beans are actually really high in antioxidants. These special beans are loaded with manganese and act as antioxidants. The free radicals in the mitochondria are reduced by the antioxidant defense. You can relish your favorite rajma rice & can include kidney beans in your soups as well.












 
4. Barley    
Barley contains antioxidant phytonutrients known as lignans. Lignans are correlated with lower incidences of cancer and heart disease because they are helpful in reducing inflammation and fighting the toll that aging can have on the body. Grains like barley are soaked and sprouted the antioxidant levels increase. Moreover, they become more digestible and it is easier for the body to absorb their nutrients. You can include barley in the form of barley water, barley khichdi, barley soup & barley chapatti.



















5. Spinach
Young, tender spinach leaves are delicious raw or cooked. The dark green leaves contain many valuable nutrients, especially the antioxidant carotenoids, lutein and zeaxanthin. Carotenoids protect the eyes from damage, and may reduce the risks of cataracts and age-related mascular degeneration. Spinach is also packed with numerous phytochemicals such as Quercetin. Quercetin has anti-inflammatory properties and may reduce the risks of heart disease and some cancers. You can make spinach omelette, spinach soup.














6.   Tomatoes
Tomatoes are packed with three types of antioxidants – Lycopene, Vitamin C and Vitamin A. Zea-xanthin is another flavonoid compound present abundantly in tomatoes. Cook tomatoes to get most of lycopene. Add tomatoes in your diet in the form of juice, soups or salads.























7.   Broccoli
Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants. Add broccoli in your salads & soups.

 



















8.   Almonds
Tasty and nutritious, almonds are packed with antioxidants, Vitamin E.   A one-ounce serving of almonds contains about the same amount of antioxidants as a serving of broccoli. Love the crunchy taste of almonds? Enjoy them in desserts or savor them alone. You can soak them in water overnight so you can eat them the next morning.


 













9.   Apples
An apple a day keeps the doctor away. Apples are rich in important antioxidants & flavonoids. Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid. The skin of apple contains the majority of the quercetin, as well as other beneficial antioxidants. Always eat an apple wit skin to reap its benefits.














10.    Beetroot
Betalains, the pigment which gives beetroot its color, is a potent antioxidant. Beets contain a high concentration of antioxidants & polyphenols that protects from the harmful effects of free radicals. Beets are also rich in vitamin C & beta- carotene. Beet greens are rich in lutein, an antioxidant that boost eye health. Include beets in your salads, soups, smoothies or juices.






















Final word:-
Boost up your antioxidants intake by including fruits & vegetables, nuts & seeds in your diet to reap the various health benefits. 

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Get more pulses into your diet

by

2018-10-05



Pulses: A nutritious Powerhouse!

Pulses (Dals) are very commonly used in the Indian cuisine. Dal is the backbone of the Indian meal and definitely has a good deal of protein. Dal has several benefits including the fact that it is nutritious, tasty, and adds a perfect accompaniment to most meals. No Indian meal is complete without a steaming hot bowl of dal. Apart from the general health benefits of dals, each type of dal has its own set of nutritional values. So it is advisable to have a mix of all these dals in your diet.
Not only are they a good low-fat source of protein, minerals (such as iron and zinc) and B-vitamins such as folate, their high fibre content can help lower bad cholesterol levels (LDL) and decrease the risk of heart disease and type 2 diabetes.

Here are a few pulses (dals) along with their benefits to add to your plate:

1.     Green mong dal
Moong dal is an excellent source of protein, fibre, antioxidants and phytonutrients. One bowl of cooked green gram is not more than a 100 calories. Not only does it protect you from diseases but also improves your hair and skin. Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, iron, zinc and various B vitamins. Sprouted mung beans contain fewer calories but have more antioxidants and amino acids.

2.     Masoor dal
Whole Masoor (Red Lentils) is one of the small and good source of cholesterol-lowering fiber from a list of Indian dals. They are a powerhouse of protein and rich in vitamin B1 and folic acid. Masoor dal is also rich in Vitamin B6, zinc, iron, vitamin E, vitamin C, copper which all helps in weight loss, improving digestion, boosting immunity.

3.     Chana dal
Also known as Bengal gram dal, Chana Dal is very nutritious & the richest source of dietary protein. Bengal gram has good amount of iron, sodium, selenium and small amount of copper zinc and manganese. They are also a very good source of folic acid and fiber. Chana Dal is also a delight for a diabetic as it has low Glycemic Index and this controls the rise of sugar level of the body. Also, it is low in fat and rich in fibres.

4.     Chickpea
Chickpeas or garbanzo beans are a powerhouse of nutrients, packed with plant-based protein which helps prevent diabetes and aid in weight loss.   Chickpeas are high in protein and dietary fibre, are a good source of potassium, vitamin C and folate, and are cholesterol free. The minerals such as iron, calcium, and zinc present in chickpeas contribute to maintaining healthy bones and teeth. Due to their high-fibre content, they also help prevent constipation and promote a healthy digestive tract.

5.     Lobia
From its magical cholesterol-lowering properties to being diabetic friendly as well as promoting weight loss, lobia (cowpea or black eyed peas) a super bean with a bevy of health benefits. It contains almost all essential vitamins and minerals including vitamin A, B1, B2, B3, B5, B6, C, folic acid, iron, potassium, magnesium, calcium, selenium, sodium, zinc, copper, phosphorus, etc. Additionally, cowpeas are beneficial for our skin and hair too.

FINAL WORD:
Pulses are a good source of protein, fiber and essential nutrients, making them a healthy addition to your diet. So the next time you are worried about not being able to indulge in a nutritious and well balanced diet, don’t! Remember it’s as simple as including two servings in a day of your favourite dal along with roti or rice and vegetables to be one step closer to a healthier you!
 

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5 Reasons To Make Spinach A Part Of Your Diet

by

2018-12-16



Spinach: nutritious Powerhouse!
There are foods, then there are super foods and then there’s spinach. Spinach is the perfect way to green-up your winter menu. When you were a kid, your mom told you spinach was good for you. When is Mom ever wrong?  When it comes to nutrient-density, this leafy green vegetable is difficult to beat. Although spinach is very low in calories, it is loaded with beneficial nutrients. Spinach is loaded with nutrients, vitamins, and minerals. It is a great source of vitamin K, E, C, B2 and A, iron, calcium, zinc, manganese, magnesium, selenium, copper, phosphorous, protein, fiber and folate which are essential for good health.

It’s no really one of the health benefits of spinach but the dark green leaves with a crunch in them. Yes, that’s a bonus.
Here are five reasons to make spinach a part of your diet:

1.    boosts bone health
Spinach supplies a high amount of essential bone-building vitamin K. This along with the calcium, vitamin A and magnesium in spinach is essential to maintain healthy bones.

2.    protects your heart
Spinach is a really great heart-healthy food. Spinach has just about everything your heart needs, including plenty of omega-3 fatty acids, antioxidants, potassium, B vitamins, and fiber. Spinach is particularly rich in the water-soluble B vitamin called folate. Folate is important for building and maintaining healthy cells, especially healthy red blood cells needed for heart health.

3.   It keeps your skin & hair healthy
Like many leafy green vegetables, spinach is loaded with potent antioxidants. Spinach contains vitamins A, B, C and E, potassium, calcium, iron, magnesium and omega-3 fatty acids which promote healthy skin & hair. So, if you want to have shinning skin & hair, then have your share of spinach.

4.   It promotes weight loss
Looking to shed those extra kilos? Spinach, the humble green veggie may help you in your weight loss journey. Low in calories and packed with the goodness of vitamins and minerals, spinach contains high content of fibre and water, which can help facilitate weight loss. What’s even better is spinach tricks your body into feeling full, helping with portion control and reducing your temptation to snack after meals.

5.  It detoxify your body
Green leafy veggies like spinach is the backbone for any detox. Regular consumption of spinach can boost the function of kidney and colon in removing toxins from your body since spinach leaves have chlorophyll. Spinach is alkaline in nature and an alkaline body is better at battling bad bacteria, yeast and keeping cravings at bay. The phytonutrients found in spinach can help detoxify the body and support liver function.

Bottom line
With the load of nutrients packed in it, including spinach in regular everyday meals can protect and improve health and keep one looking and feeling young. You can enjoy spinach not only in food but drinks as well. Mix it with fruits or other vegetables to make a smoothie and enjoy the fresh, healthy drink.

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Benefits of Haldi Doodh: A Pinch of Good Health

by

2018-12-16



Benefits of Haldi Doodh: A Pinch of Good Health

From curing cough and cold to relieving joint pain, drinking turmeric milk can help you in many ways

Turmeric is not just a quintessential spice in curries, but it has a plethora of health benefits too. Packed with anti-inflammatory properties; this generations-old-spice is a natural antiseptic and anti-bacterial agent, which is why it is excellent to have it with milk. What makes turmeric so special and beneficial to human health is the presence of a chemical compound known as curcumin. Turmeric is loaded with essential minerals, including magnesium, potassium and calcium. It is also an excellent source of fiber, vitamin B6 and zinc.





















Let’s have a look at the health benefits of the warm health drink.

1.     Fights cold & cough
Curcumin, the main compound present in turmeric has excellent anti-inflammatory, antiseptic, antibacterial and antioxidant properties. Milk with turmeric is considered the best remedy for cold & cough due to its medicinal properties.

2.     Detoxifies the liver
Good old turmeric milk is extremely important to eliminate the harmful toxins that you consume in this chemically-laden world. Turmeric milk is a natural liver detoxifier and blood purifier that boosts liver function. It supports the liver and cleanses the lymphatic system.

3.     Strengthens bones & treats arthritis
Turmeric milk is a great source of calcium hence promotes bone health. Turmeric and curcumin can help in reducing pain and stiffness occurring in arthritis. In case of osteoarthritis, curcumin can help with pain and also prevents loss of cartilage and bone tissue. People suffering from arthritis are advised to take turmeric milk on a daily basis.

4.     Promotes weight loss
The compounds present in the turmeric help your body in breaking down the fat cells, thus letting you lose weight quickly. It prevents the accumulation of fat in the body and speeds up fat loss. Yes, turmeric milk can also help you in losing weight. It also provides you great energy that helps you have a better workout session.  
 
5.     Induces better sleep
Warm turmeric milk produces tryptophan, an amino acid which induces a peaceful sleep. Serotonin and melatonin in milk, combined with turmeric’s ability to reduce stress will relax your body and help you to fall asleep easier. Drinking a warm glass of this concoction an hour before bed can help you get much better sleep.

Recipe of Turmeric Milk
Ø Boil milk and water in 1:1 ratio.
Ø Add a pinch of turmeric, nutmeg, black pepper and ginger powder and few strands of saffron.
Ø Simmer till its reduces to half its quantity
Ø Add jaggery or honey as per taste

       Bottom Line
An all-rounder herb – a piece of turmeric when crushed and consumed with milk can do wonders for the body and the mind. If you have never tried turmeric milk, this blog should give you a few reasons to try it out. Regular consumption of this milk not only improves your health, but it also enhances your natural beauty by taking care of your skin at the same time.
 
 

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5 winter super foods to stock up on for better health this winter

by

2018-12-20



5 winter superfoods to stock up on for better health this winter
During the winter months as the weather gets chilly and the nights draw in we often start to crave more comforting foods, but this doesn’t have to mean unhealthy. Superfood’ is the name given to a food that has strong nutritional qualities that you can only benefit from if you eat the food in its entirety. In the case of winter superfoods, it is their vitamin C, antioxidant and unsaturated fat contents known to help boost immunity and fight infection that places them in the superfood category.

Aim to include following superfoods in your diet each day to give your body the immune boost it needs to get you through the chilly months.

1.     Pomegranate - Healthy dose of antioxidants










Pomegranates are rich in vitamin C and also contain folate, vitamin K and potassium. This superfood is packed with antioxidants, such as tannins, flavonoids, polyphenols, and anthocyanins, which will help keep you strong and healthy during the winter months. Pomegranates are rich in high fiber content help fight cardiovascular diseases. You can add this fruit to yogurt, smoothies and salads. You can also snack on the seeds.

2.     Oatmeal - Low GI food
















Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc and soluble fiber known as beta-glucan; the type of fibre known to help reduce blood cholesterol levels. Oats also have one of the lowest GI’s of all grains. Protein-packed, full of fiber and low on fat, oats are designed to boost your energy levels durin winters.

3.   Eggs – Powerhouse of nutrients



















Eggs are a powerhouse of energy and are also rich in proteins and vitamins which help in keeping the body warm. Enriched with vitamins B12 and riboflavin (vitamin B2), egg is also a good source of the fat-soluble vitamins A and D and provides some vitamin E. At only 70 calories per egg, this superfood is an excellent addition to a low-calorie diet.

4.   Sweet Potato -  Super nutritious

















Loaded with nutrients and low in calories, sweet potato is the go-to food for winters. Although they have higher sugar content than your regular potato, but its nutritional value is way higher. Rich in potassium, vitamin A and fiber, sweet potato can boost your immunity, cure constipation and lower inflammation. Sweet potato is also great source of Vitamin D, Magnesium and Iron.

5.   Oranges – Loaded with vitamin C










Oranges are mostly available during winters and are a must add to your diet. Loaded with vitamin C and anthocyanins, they keep the skin smooth as well as our heart healthy. They protect us from cold and flu. Oranges are also a good source of fibre, B vitamins, vitamin A, calcium and potassium. It’s full of powerful antioxidants and protects our cell from damage.

Bottom Line
Boost your immunity, crank up your energy and revitalize your hair and skin when you add some of these superfoods to your plate. Try boosting your nutrient intake by including these winter foods that are particularly high in vitamins, minerals. 

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7 Reasons To Make Jowar Flour A Part Of Your Diet

by

2018-12-25



7 Reasons To Make Jowar Flour A Part Of Your Diet
Jowar is an ancient grain and one of the five top cereal crops in the world. Jowar, or Sorghum, is a nutritious grain that can keep you healthy. This gluten-free grain is a powerhouse of vitamins, minerals and other essential nutrients such as calcium, fiber, iron, phosphorus, thiamin, and protein. Jowar is loaded with antioxidants that work towards keeping cancer and other diseases at bay. The easiest way to incorporate this millet in your diet is through rotis.
Here are a few reasons why you must include jowar in your daily diet to help you lose weight, improve digestion, and enhance overall health:-

1.      Gluten-free
Being gluten free, it’s a healthy diet for all. Gluten is a protein component found in wheat and barley-based foods, and is believed to cause digestive problems such as bloating, pain and stomach cramps. Those who suffer from celiac diseases can go for Jowar. Many people are allergic to gluten and such people can add Jowar instead of wheat in their diet.

2.      Improves digestion
Jowar contains a good amount of fiber, around 48% of what is required by our body on daily basis. Fiber is vital for overall digestive function. It keeps your digestive tract moving and of course prevents constipation. As jowar is rich in fiber it prevents problems like gad, bloating, constipation and diarrhea.

3.      Loaded with iron
100 grams of Jowar contains 4.1 mg of iron. You need to pair with a Vitamin C source to enjoy the benefits of the iron. The high iron and copper content in jowar helps raise hemoglobin levels and counters anemia. Iron perform very good to aid the red blood cell production. The insufficient iron intake may lead us into anemia. Therefore, the regular consumption of sorghum or jowar will effectively prevent anemia.

4.      Controls diabetes
Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Since sorghum is high in tannins, it contains enzymes that prohibit the absorption of starch by the body, which in turn, helps in regulating insulin and glucose levels. So, if you are a diabetic patient, Jowar is an effective grain that helps.

5.      Controls cholesterol
Jowar is enriched by the abundant dietary fiber. Being high in Fiber, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). One of the health benefits of Jowar is that it comes with phytochemicals that help in reducing or lowering bad cholesterol in your body. The wax in this grain is also packed with policosonals, which is effective in controlling the cholesterol level.

6.      Improves bone health
Magnesium is one of the major ingredients of Sorghum. Magnesium increases calcium absorption that helps maintain calcium levels, and this in turn helps promote bone health. It can also aid in healing damaged and ageing bones. Regular consumption of jowar can also prevent some bone-related diseases such arthritis and osteoporosis.

7.      Aids weight loss
The high fiber content in Jowar can help you shed a pound or two too. Jowar is high in dietary fiber and considered to be fewer calories than rice. Therefore, replacing our rice dishes with jowar may support your weight loss diet. The fiber content in Jowar helps in keeping hunger pangs away. So that will take care of your weight loss goals.

Bottom line
Jowar makes a great addition to your healthy diet. It also offers several benefits on its own, and will boost your intake of a few key nutrients. There are multiple ways you can include Jowar in your diet, make rotis or sandwiches out of the flour. Go ahead, give our ancient and traditional grains the time they deserve on your dining table. 

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Reasons to Add Flaxseeds in Your Diet

by

2019-02-21



Reasons to Add Flaxseeds in Your Diet 
 
Flaxseeds are tiny, brown or golden-colored seeds also known as linseed. Flaxseed is proof that good things come in small packages. When you look at the nutritional benefits of flaxseed, there are many things that will catch your attention. It is one of the richest plant-based sources of omega-3 fatty acids and a whole lot of other essential nutrients and are excellent for your skin, hair and overall health.

The three major healthy components of the flaxseeds are:-
·   Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects.
·   Lignans, which have both plant estrogen and antioxidant qualities.
·   Fiber, Flaxseed contains both the soluble and insoluble types.
 
Other than these three, flaxseed also contains vitamins B1 and B6, manganese, magnesium, protein, phosphorus, selenium, molybdenum, copper, zinc, and potassium.
Flax seeds should either be bought in ground form or ground before consumption. Eating them whole may often not provide you with their health benefits as the seeds sometimes pass through the digestive tract undigested. A tablespoon of flax seeds a day is enough to meet your essential daily nutritional requirement.

Let’s look at the reasons to make flax seeds a part of your daily diet:-

1.     Aids in Weight Loss
Since flax is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss. Ground flaxseed can be added to smoothies, salads, or soups to facilitate healthy weight loss.

2.    Promotes digestive health
Flax is very high in soluble and insoluble fiber, which means it’s very helpful for maintaining normal bowel movements. The high amounts of fibre aid the digestive process by improving the absorption of nutrients, and also keep the stomach full for longer. Including one teaspoon of flaxseed in your daily diet can help you with issues like constipation.
 
3.    Reduces cholesterol
The fibre, phytosterols, and omega-3 content of flax seed may help boost heart health. Adding flaxseed into your daily diets naturally reduces cholesterol levels. This superfood has soluble fiber that traps fat and cholesterol in the digestive system. That means it won’t be absorbed. The soluble fiber also traps bile. Bile is cholesterol from the gallbladder. The digestive system then excretes the bile. This forces the body to make more, and this uses up excess cholesterol in the blood. This lowers overall cholesterol.

4.    Helps you manage diabetes
Diabetics who consumed flax seeds regularly saw a considerable reduction in insulin resistance and also had stabilized blood sugar levels. Flaxseeds for diabetes is a low glycemic food and as many benefits due to the omega 3, fiber, protein & lignans found in flaxseeds.

5.    Keeps your skin & hair healthy
The omega 3 fatty acids in flaxseed benefits the skin and hair by providing essential fats. It also has B vitamins, which can help reduce dryness and flakiness. Also, it can improve symptoms of acne, rosacea, and eczema. You can apply it topically as well. You can mix it with essential oils as a great natural skin moisturizer.

6.  Decreases menopausal and hormonal imbalance
Flaxseed is particularly promising as a treatment for menopause symptoms because it is a plant containing both omega 3 fatty acids and lignans. Flaxseeds contain an extremely high content of phytoestrogens. Regular consumption of flax seeds can help reduce menopausal symptoms such as flushing and night sweats. Women who suffer from irregular periods can also benefit. Just 2 tablespoons of ground flaxseeds can reduce hot flashes by half in peri-menopausal and post-menopausal women.

7.     Is Gluten-Free
Flaxseeds are a great substitute for grains that contain gluten, such as wheat. This is ideal for people who are allergic to gluten or have celiac disease. Flaxseeds can also be considered a great alternative way to bring omega-3 fats into the body for those who are allergic to seafood and cannot get the nutrition from them.

Some ways to add flaxseeds in your meals:-
Ø  You can start your day by adding ground flaxseed into your lukewarm lemon water which you drink early in the morning to detox your body.
Ø  Add 1–3 tablespoons of ground flaxseed to a morning smoothie, yogurt and milkshakes.
Ø  Sprinkle flaxseed on top of cereal or oatmeal, soups and salads.
Ø  Add around a teaspoon of this superfood to your favorite sandwich spread. Make sure to mix it properly.

FINAL WORD:
As you can see, flaxseeds are a powerhouse food, offering a multitude of benefits. Aim to add in 2-3 tablespoons a day into your diet for an essential fatty acid boost that will benefit every inch of your body.
 
 

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Super Foods For PCOS

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2019-05-28



Polycystic ovary syndrome (PCOS) is a condition that affects a woman’s hormone levels.  It is characterized by overproduction of the androgen testosterone, menstrual abnormalities when ovulation does not occur and enlarged ovaries containing multiple small follicles (polycystic ovaries). Polycystic ovary syndrome (PCOS) is a health problem that affects 1 in 10 women of childbearing age.

Many women with PCOS struggle with regulating insulin and therefore have more insulin in their blood to compensate. This signals the ovaries to produce more androgens, like testosterone. Having even slightly higher amounts of testosterone upsets the balance of hormones in the body and can lead to acne, excess hair and irregular periods. 

We are what we eat. If you have PCOS, what you eat makes all the difference. These super foods can help a lot when managing your symptoms. Supercharge your PCOS diet by incorporating these incredible foods and see what a difference it can make for your health.

1. Cinnamon: A wonder spice that works equally well for sweet and savoury dishes, cinnamon or dalchini is a must-add to your PCOS diet. It will increase insulin sensitivity and improve menstrual cycle. It also reduces the Anti-Mullerian hormone (AMH,) which contributes to the occurrence of PCOS. Start your morning with a cup of cinnamon tea.

2. Flaxseeds: Flaxseeds or Alsi are a great source of fiber, omega 3 fatty acids, and essential amino acids, which are all excellent additions to your diet for PCOS.  Lignan in flaxseeds helps reduce androgen levels. As a result, when flaxseed is added to your PCOS diet, it helps reduce testosterone levels and improves lipid profile, both of which are helpful in managing and controlling of PCOS. Sprinkle flaxseeds on your breakfast cereals & add it to your smoothies.

3. Fenugreek seeds: This Indian spice known as methi seeds in India, fenugreek is a potent remedy to reduce the effects of PCOS. This spice promotes glucose metabolism that in turn helps regulate the hormones in your body. It also improves insulin resistance. Soak some fenugreek seeds overnight and the next morning strain it to a glass. If you want you can warm it a bit and drink it.

4. Barley: Barley is superhero grain for women with PCOS. Barley has the lowest glycemic index of any grain and naturally encourages your body to stop producing an excessive amount of insulin which exasperates PCOS symptoms. In addition, low-GI foods reduce cravings — which could lead to weight gain. Ways to include barley in diet are barley water, barley khichdi, barley soup,etc.

5. Ashwagandha: Ashwagandha also known as Indian ginseng, is indicated to reduce Kapha and Vata (Vata-kapha-hara). It thereby normalizes imbalanced Vata and Kapha which are responsible for PCOS. Using ashwagandha can help in reversing PCOD symptoms by improving insulin resistance in the body. Ashwagandha is a natural energiser and a perfect remedy for controlling mood swings. It is a rich source of adaptogen which helps our body in adapting to internal and external stresses.

6. Licorice root (Mulethi): Mulethi helps in proper production of hormones and maintains healthy levels of insulin. One of the benefits of licorice for women with PCOS is decreased acne and hair growth. Licorice also helps with estrogen balance in the body, which can be beneficial for regulating ovulation. Lastly licorice is anti-inflammatory, supportive to the immune system and works as an adaptogen to help with the stress response. Licorice (mulethi) powder (3 gm) can be brewed in a hot cup of water and sip it while relaxing once or twice in a day.
 
Final word: Not one food is ever going to manage all of our symptoms but by incorporating a variety of healthy foods into our diet we will be better able to manage our symptoms. Improving baseline nutrition & lifestyle and losing weight (if needed) can do a lot to improve both the symptoms and the underlying hormonal imbalance.  
 
 
 
 
 
 

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Benefits Of Adding Wood Apple (Bael) Juice To Your Diet

by

2019-06-20



It is the season of wood apple, popularly known as the Bael fruit. Wood apple or bael fruit is the member of Rutaceae family with the popular scientific name called Aegle marmelos. The bael fruit was native in India and Bangladesh and then spread to the entire world through the routes of South East Asia. It is sweet, aromatic and astringent in nature. It is also known as stone apple.

Bael fruit or wood apple has been known for its medicinal properties. In addition to this, wood apple is also known for its anti-microbial, anti-viral and anti-fungal properties. You can consume bael either ripe or in juice form.

Nutrients Present in Wood Apple
Thanks to the various amazing properties and rich source of vitamins and minerals that this fruit contains, it proves to be really amazing for the overall health improvement of its user. Bael is loaded with vitamins A, B and C and Riboflavin and Thiamine. It is also a rich source of protein, fibre, carbohydrate, fats, calcium, phosphorous, magnesium, iron and potassium.

Health Benefits of Wood Apples
Wood apple is a magical fruit when it comes to solving health issues. From keeping our digestion better to relieving us from respiratory problems, wood apple can help us in many ways. Take a look:

1. Prevents constipation: Ripe wood apple is regarded as the finest of all laxatives. It cleans and tones up the bowels. The laxative property of wood apple helps to avoid constipation and the subsequent, pain, discomfort and associated health risks of that condition. Loaded with fiber, unstained Bael juice can treat constipation and reduce bloating. Take wood apple pulp after removing the seeds, mix it with a bit of salt and black pepper and then have it for best results.

2. Controls diabetes: Wood apple contains laxatives that are helpful to control the blood sugar levels. It stimulates the pancreas and helps them in enough production of insulin that controls sugar level in the blood. The compound called feronia gum, contained in the trunk and branches of tree, counteracts diabetes by reducing the severity of the condition. Juice of bael leaves are used for this purpose.

3. Energy booster: Wood apple gives you a boost of energy in summers. 100 grams of wood apple provides 140 calories. A bael juice is strictly the potential powerhouse of vitamins and minerals and even electrolytes. This would mean bael juice can keep you healthy and energetic. A typical glass of this summer juice contains proteins, beta-carotenes, fiber, riboflavin and vitamin C. Those who are low on energy even during summer can have bael juice everyday to up their energy scale.

4. Blood purifier: A regular dose of bael fruit does more detoxification than a bunch of ‘detox’ diets do together. Rich in thiamine, riboflavin and beta - carotene, wood apple helps in detoxifying the body. It helps in purification of blood and removal of toxins from liver and kidneys. Drinking a glass of bael juice every day keeps the toxins from accumulating in your body. Every day your body crowds up with toxins which can cause a base for various diseases. Bael juice can help you as a proven toxin reliever.

5. Boosts Immunity: Wood apple is rich in vitamin C and acts as an antioxidant. This helps in enhancing the immunity level and thereby protects the body against several diseases.  Bael juice builds a shield of self-defence around your body. When you need to boost your immunity, and indulge in a yummy drink, you can count on bel juice. 
 
Bottom Line: Never imagine that this unique fruit can be so good for your health? Consuming freshly made bael juice not only be your new summer beverage but also help you lead a better life. So what are you waiting for? Serve your family with the delicious goodness of bael juice this summer.


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Walnuts: A Snack That's Good For You

by

2019-07-28



Not sure whether to add walnut in your daily diet? Are walnuts good for you? Did you know that eating just a handful of walnuts a day can vastly improve your health in a number of different ways? Walnuts are not only delicious, they also pack a nutritional punch. Nuts are nutritional powerhouses with concentrated proteins, calories and vitamins all embedded in a tiny seed. And the healthiest of them all - Walnuts!
 
Nutrition Breakdown
-Walnuts are made up of 65% fat and about 15% of protein.
-They are low in carbs — most of which consist of fibre.
-Rich in omega 3 fatty acid or polyunsaturated fatty acid.
-Packed with several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
-Rich source of minerals magnesium and copper.
-High in vitamin E, iron, selenium, calcium, zinc.
-Richest source of antioxidants.
Presence of these compounds, make walnuts very beneficial for us. They are full of beneficial vitamins and minerals that promote overall health. So, with no further ado, lets take a look at some of the benefits of walnuts:

1. Good for heart: Eating walnuts everyday will keep your cholesterol in control. They are loaded with omega-3 fatty acids that lowers bad cholesterol and increases the production of good cholesterol making it a great snack to keep your heart in great health. They are rich in L-arginine (amino acid) and omega 3 fatty acid (alpha-linolenic acid) - two compounds that have anti-inflammatory properties and prevent the formation of blood clots. They are also beneficial in reducing high blood pressure.

2. Boost for brain: Walnuts are rich in omega 3 fatty acids which contain high amount of DHA which improves thinking power in adults. Both antioxidants and omega-3 fatty acids are known to have beneficial effects on brain power, so if you are feeling bit sluggish, try eating a small handful of walnuts.

3. Diabetes friendly: Crunchy and delightful walnuts could do wonders for diabetes management, if consumed in moderation. Walnuts has a glycemic index of 14-20 which is low. As it is low in glycemic index and loaded with fibre, walnuts are good choice for diabetics. They are also rich in magnesium which improves insulin response by lowering insulin resistance. Walnuts contain mono-saturated and polyunsaturated fats that help to keep your diabetes in control. So, walnuts are diabetics friend.

4. Induces sleep: Walnuts can increase the blood levels of melatonin, hormone which helps you in making you sleep better. So, pop a handful or less of walnuts before you sleep at night. If you have soaked walnuts in the morning and before going to bed, you have a better sleep.

5. Healthy bones: Omega 3 fatty acids found in walnuts is great for making your bones stronger and healthier. Walnuts are also high in manganese, which has been shown to prevent osteoporosis. This mineral is best combined with copper and calcium for improved bone health. Magnesium is another mineral present in walnuts that assists in bone formation because it promotes calcium absorption. Walnuts are also rich in phosphorous which helps build bones.

6. Makes your skin glow: Walnuts contain nutrients like omega-3 fatty acids and antioxidants that help your skin stay smooth and glowing. Walnuts are rich in B-vitamins and antioxidants that prevents your skin from free radical damage and prevents wrinkles and signs of ageing. Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C and protein – all important nutrients that help your skin to stay healthy.

Bottom Line: Giving you everything from B vitamins to omega 3 fatty acids, vitamin E, and more, these odd brain-shaped nuts are better for your health than you’d imagine! So, next time you want to snack? Snack on healthy walnuts.

 
 

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Galactogogues: Foods That Help In Breast Milk Production

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2019-08-07



We all know that breast milk is the best for the baby. In fact, it is recommended that babies are breastfed for the first 6 months of their life.
Milk production works on a supply-and-demand basis: the more baby nurses, the more your body produces milk. But what if a mama needs a little boost? Are you wondering if there are foods you can eat to support lactation and naturally increase your breast milk production? Well, many foods are considered galactagogues.

What is galactogogues? The word “galactagogues” comes from the Greek “galacta,” meaning milk. A substance that increases milk supply is called a galactagogue. Lactogenic foods, also known as galactagogues, contain phytoestrogens and other chemical properties that stimulate lactation.

If your milk supply is low, you might want to try using a natural galactagogue to help increase your milk production. The best way to increase your milk supply is to take galactagogues while you increase the number of times you pump and breastfeed your baby.

Here are the best supply-boosting foods for breastfeeding moms:
1. Sesame seeds: Sesame seeds are high in calcium and also contain estrogen-like properties that are known to increase milk supply. You can eat them whole, in trail mix or sprinkled on salads.

2. Fenugreek seeds: Referred to as methi seeds, these are rich in iron, calcium, vitamins and minerals. Fenugreek can boost the lactation hormones. And touted to be the most ancient and potent stimulators of breast milk production. It can be consumed by boiling in tea in order to increase the milk flow.

3. Oats: Because of abundance in nutrients, it is a super food when it comes to helping a woman milk supply. Oats contain plant estrogens, which have been associated with the stimulation of milk glands. Oatmeal has iron in it which also is a must for breastfeeding mothers and helps promote milk supply. So, do add a bowl of oatmeal in your breakfast and enjoy this simple addition to your diet.

4. Chickpea: Chickpea is a protein snack and lactation booster for nursing mommies. The chickpea is a superfood in its own right, rich in protein, and fibre. It can be considered healthy for anyone but the presence of Vitamin B complex properties and calcium in chickpea can help boost your breast milk production too.

5. Fennel seeds: Both fennel and fennel seeds have phytoestrogens that stimulate lactation. How many of you remember having saunf ka pani post delivery. Fennel seeds are given to new moms to increase the supply of milk and to relieve gas and colic issues in the baby and mom. You can soak a teaspoon of fennel seeds in a glass of water overnight and drink it in the morning or brew it in your tea.

6. Carrot juice: Carrots provide a great boost to lactation and are rich in Vitamin A which also improves the quality of the milk production. Drink a glass of carrot juice in the morning along with your breakfast or consume it in your mid meals. In fact, drinking a glass of carrot juice a day will greatly improve your breast milk supply.

Bottom Line: So, eat a well balanced diet along with these galactogogues and get adequate rest during the process of breast feeding. A good diet surely helps you recover and produce good amounts of milk for your baby.

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Bowl of oats: A natural superfood

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2019-08-15



Need energy fix in the morning? How about a healthy breakfast boost that jumpstarts your day on a right track? We know that breakfast is the most important meal of the day because it is in the morning that we consume a lot of energy catching up with our busy work schedules and responsibilities. So, when you need a good breakfast that will keep you up and about, what better way to kick-start the day than with a bowl full of oats? This one super grain is a healthy nutritional powerhouse that hides behind its dull appearance.
 
Oatmeal is a whole grain that gives you 13 grams of protein in one small half-cup serving. One tiny quarter-cup serving of oatmeal gives you almost 100% of your recommended daily intake of manganese. Other nutrients provided by a daily helping of oatmeal include vitamin B1, vitamin A, vitamin E, biotin, iron, zinc, phosphorus, copper and magnesium which make them top the healthy food charts.
 
A comforting bowl of oatmeal is as nutritious as it is delicious. Take a look why you should make it your daily breakfast:

1.  Prevents constipation: Fiber is essential for keeping your gut health in check. Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation. Including oats in your daily diet can keep the issue of constipation at bay.

2.  Helps control weight: If you’re on a diet, oatmeal will be your new best friend. Oats is a low calorie food which slows digestion and makes you feel full for longer. Thus, reducing your cravings and helping you shed a few pounds. A compound in oatmeal known as ?-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin. If you’re trying to lose weight and restrict your calories a bit, oatmeal is the perfect snack to help get you through those times of hunger.

3.  Controls blood sugar level: Oats have a low glycemic index, and their high fiber content helps regulate blood sugar levels. The beta-glucans present in oats slows down the digestion process and extends carbohydrate absorption, thereby controlling fluctuations in blood sugar level.

4.  Keeps heart healthy:  Oats contain a powerful fiber called beta-glucan that helps lower cholesterol levels. The antioxidants present in oats are beneficial for heart disease. Oats also contain plant lignans, especially enterolactone, which protect against heart disease. Thus, oats help reduce your cholesterol levels and keep your heart healthy.

5.  Helps with skin care: Ever have a dull skin? Oats can help with improving the skin.Oatmeal can soak up the excess oil on your skin and help treat acne. Its antioxidant and anti-inflammatory properties help to treat dry skin and remove dead skin cells. Oats also contain compounds called saponins, which are natural cleansers. They remove the dirt and oil that clog the pores and exfoliate the skin.

Bottom line: Not only that oats are a perfect breakfast treat but also an ideal food to keep us healthy. So, the next time that you will eat your oats, think about these health benefits you can gain. A bowl of oatmeal has everything to keep you fit and healthy and help you live longer. Aim for the ½-1 cup of oats every single day.
 
 
 
 

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Pomegranates: Reasons Why You Must Eat This Fruit Daily

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2019-09-22



We hear the word "healthy" and tend to think about green smoothies or green-colored foods. One superfood in the red group proves high nutrition comes in all different colors, shapes, and sizes, and could even extend our lifespan.

Pomegranate, the antioxidant-rich food, delivers an abundance of health benefits when added to your snack or your favorite food. One of the clearest benefits of eating pomegranates is the sheer amount of nutrients you can get from them. Pomegranates come with a thick, inedible skin. The inside of the fruit contains hundreds of red, juicy and edible seeds. Pomegranate seeds are loaded with vitamins, minerals and phytochemicals. Pomegranates are a powerhouse of nutrients like protein, fibre, Vitamin C, Vitamin K, vitamin A, iron, folate, thiamin, potassium, copper, manganese, selenium and other essential nutrients.

Know the health benefits of this wonder fruit:
 
1. Eating pomegranate on daily basis may help lower cholesterol, which in turn can lower the risk of heart disease.
2. Eating pomegranates can help with boosting digestion and promote digestive system health. Pomegranate is a rich source of soluble and insoluble fibre, which aids in smooth digestion and eases bowel movements. Pomegranate juice can be consumed as a laxative to treat constipation.
3. Due to high vitamin C, pomegranate helps to boost your immunity. Eating one pomegranate daily keeps infections and diseases at bay.
4. Eating one pomegranate daily helps to attain glowing skin. The anti-ageing properties of pomegranate rejuvenate the skin, both internally and externally. The super-food protects the skin from premature ageing.
5. Pomegranates are good for people with diabetes. It lowers blood sugar levels and decreases your insulin level. 
6. If you are trying to lose weight, include a cup of pomegranate in your diet every day. It is high in fibre and low in calories, which means it can keep you full for longer.

Ways to include Pomegranate seeds to your plate:-
1. Sprinkle the seeds on a salad for a dash of color, flavor, and nutrition.
2. Add pomegranate seeds to a smoothie for a delicious antioxidant boost.
3. Sprinkle pomegranate seeds into oatmeal for a hearty, nutritious breakfast.
4. Stir pomegranate seeds into yogurt for an added boost.
5. Use pomegranate seeds to decorate desserts in place of sugary sprinkles.

POMEGRANATE RECIPE:-

Pomegranate Oats Raita:

Ingredients:- 
·  1 cup plain yogurt
·  2 tbsp oats
·  1 tbsp chia seeds
·  1/2 cup pomegranate 
·  Black pepper 
·  Salt to taste 
 
Method:-
·  Take 2 tbsp of oats slight roast it till gold brown
·  Grind roasted oats 
·  Take a bowl 
·  Add 1 cup of plain yogurt
·  Add grinded oats, chia seeds
· Add little water to make raita consistency 
·  Add 1/2 cup of pomegranate into it 
·  Add salt and black pepper to taste 
· Mix it well and garnish it with mint leaves
 
 
 
 
 

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Why You Must Include Amla In Your Diet During Winters

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2019-11-20



Come winter, and it becomes important to stock up on vitamin C to boost immunity and keep flu, cold and other viruses at bay. You don’t need to buy exotic, expensive fruits; amla, or Indian gooseberry, will do.

Indian gooseberry also known as Amla is a superfood. Amla is powerhouse of essential vitamins and minerals. Amla is packed with vitamins such as Vitamin C and Vitamin B complex. Moreover, it also contains minerals such as calcium, iron, magnesium, chromium, and phosphorus, which play a key role in maintaining overall health. The high fiber content in amla makes it a healthy option for people planning to lose weight. According to ayurveda, amla balances the three doshas – Kapha, vata and pitta in the body.

Adding this to your diet can help you keep many diseases at bay. You can have it raw or pickled. You may also drink its juice, have it in it powdered form or eat the preserve, popularly known as murabba.

This tangy vitamin C rich fruit is great for your immunity, heart, skin, hair, and overall health and well being. Read the benefits and you will want to add it to your diet!

1. Gives a boost to your immunity: Are you suffering from cough and cold? Instead of popping pills, try amla this time! It is an excellent source of vitamin C, which makes it a great natural remedy to fight cough and cold. Amla is a very good food to boost your immunity because it has the necessary elements like antioxidants and vitamin C.
 
2. Reduces constipation: Amla is a rich source of fibre which facilitates the bowel movement. It acts as a great laxative thereby helping people with constipation to get rid of it. Moreover, it also stimulates the secretion of the gastric juices and thus, improves digestion. Adding amla to your diet is a great way for detoxifying and eliminating the waste. Take amla juice the first thing in the morning to clear your system and promote gut health.
 
3. Improves heart health: Content of Vitamin C in amla is great for your heart health. It strengthens and thickens arteries in your heart. This is especially important for people who have high levels of bad cholesterol . Hence, make sure you include amla in your diet to control cholesterol levels and keep your heart healthy.
 
4. Great for diabetes: Amla is a traditional remedy that may help keep blood sugar at a steady level and prevent spikes after meals. Amla comprises chromium, a mineral that regulates carbohydrate metabolism and is said to make the body more responsive to insulin, further keeping the blood sugar levels in check. It improves insulin sensitivity of your cells, which can be beneficial for people with type 2 diabetes.
 
5. Adds natural glow to your skin & hair: Alma improves your hair and skin. Besides, it has anti-ageing properties. Amla purifies blood and keeps pimple at bay. Amla also acts as a wonderful home remedy for dandruff, hair fall and grey hair. Consuming amla increases the vitamin C level in the body. Vitamin C helps collagen (a type of protein) in improving skin quality by making it tight. Adding amla to your diet will naturally boost your skin and hair health.
 
6. Strengthens bones: Amla is excellent for strengthening bones not just because of its high calcium content, but also for the fact that it lowers osteoclasts. Osteoclasts are the cells responsible for breaking up bones. So, it makes the bones healthier and stronger. Amla consumed daily will result in stronger bones.
 
7. Helps in weight loss: Amla juice is a great beverage to start off your day with. It helps in keeping your digestive system on track throughout the day and accelerates your metabolism. A good metabolism is able to burn more calories effectively. So, say yes to amla juice for weight loss. One of the chief reasons why amla is so good for weight loss is the fact that it has a high concentration of fiber.
 
Bottom Line: Amla is considered to be the elixir of life, as it helps build immunity, bestow good health and even increase your life span! With so many amazing benefits to its name, you must be adding this beautiful and health ingredient to your grocery list right away.
 
 
 
 
 
 
 
 
 
 
 

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