Ragi is a good source of protein, fibre, and minerals like iron and calcium, it is gluten-free and easy to digest. It can be a good alternative for people who are gluten intolerant. Adding mixed vegetables to the porridge increases the fibre, Vitamin and mineral content in the meal. You can have the above porridge alongside a protein source like Eggs/Sprouts/Curd preparations like Mix vegetable raita to enhance and balance the dish further.
Scale
Ingredients
30 g Ragi flour
2 cups of water
1/4 cup of mixed vegetables (such as carrots, peas, and beans)
1/4 teaspoon of salt
1/2 teaspoon of ghee or oil
1/4 teaspoon of jeera (cumin seeds)
1/4 teaspoon of hing (asafetida)
Instructions
In a pan, heat the ghee or oil and add the cumin seeds and hing. Once they start to crackle, add the mixed vegetables and sauté for 2-3 minutes.
In a separate pot, bring the water to a boil.
Slowly add the Ragi flour to the boiling water, stirring continuously to prevent lumps from forming.
Once the mixture thickens, add the sautéed vegetables, and salt, and stir well.
Cook for another 2-3 minutes or until the porridge reaches the desired consistency.
Serve hot and garnish with freshly chopped coriander leaves (optional)
With the new year approaching, many of us make resolutions to improve our general health and well-being. One of the most popular resolutions is to improve our eating habits. Eating a healthy, balanced diet is essential for maintaining a healthy weight, preventing chronic diseases, and feeling our best.
Here are some tips to help you make healthy eating habits a part of your New Year’s resolution.
Plan your meals and snacks in advance: Taking the time to plan your meals and snacks for the week can help you make healthier choices and avoid last-minute decisions that may lead to unhealthy options.
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Incorporate more fruits and vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that can help lower the risk of chronic diseases. Aim to include at least one serving of fruits and vegetables with each meal and snack.
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Limit processed and high-calorie foods: Processed foods are often high in added sodium, unhealthy fats and sugar. You can Instead opt for whole foods like colourful fruits and vegetables, lean proteins, and whole grains.
Stay hydrated: Drinking adequate water is essential for good health. Aim for at least drinking about eight to ten glasses of water a day.
Take baby steps: Making drastic changes to your diet can be overwhelming and hard to stick to in the long term. Instead of trying to change everything at once, start with small changes and gradually build on them.
Be mindful when eating: Mindful eating means paying attention to your body’s hunger and fullness cues, eating slowly, and savouring your food. This can help you eat more mindfully and make better food choices.
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Make it fun! Eating healthy doesn’t necessarily have to be boring. Experiment with new recipes and ingredients to make it more exciting.
Get support: Making changes to your diet can be difficult, and it’s important to have support. Talk to a registered dietitian, a friend or a family member who can help you stay on track
By incorporating these tips into your New Year’s resolution, you can make healthy eating habits a part of your daily routine. Remember, making minor changes to your diet can have a huge impact on your overall health and well-being.
If you want to digest and detox, look no further than this Ayurvedic concoction of CCF tea. It is a classic combination of 3 culinary spices (Cumin, Coriander and Fennel seeds) which aids in the absorption and assimilation of nutrients and provides detoxifying effects.
Let’s look at the individual benefits of each of these seeds to understand the magic of this tea further
Cumin seeds
Stimulates Metabolism
Relives congestion
Soothes inflamed Mucous membranes
Reduces flatulence
Improves elimination of toxins
Coriander seeds
Improves digestion and relieves gas
Calms muscle spasms
Helps with Urinary or digestive tract issues
Fennel seeds
Prevents cramping
Promotes breast milk production, Mental alertness and fat burning
Alleviates gas and indigestion
Scale
Ingredients
½ teaspoon cumin seeds
½ teaspoon coriander seeds
½ teaspoon fennel seeds
4–5 cups water
Instructions
Boil water in a stainless steel vessel
Add the seeds.
Allow the tea to boil for 5 to 10 minutes, depending on the preferred strength.
Strain out the seeds, place them in an insulated thermos, and sip them throughout the day.
Make sure to consume warm and prepare it fresh on a daily basis.
Keywords: Detox, Digestion and gut health, weight loss, anti-inflammatory
‘Osteoporosis’ means porous and brittle bones, a disease that weakens bones where an individual is more prone for unexpected fractures. The most common symptoms are pain.
About 200 million people are most likely to have osteoporosis throughout the world. The disease occurs in both the sexes: Male & Female. It is more commonly found in women as compared to men. At the age of 50 or more, one in two women and one in four men will have an osteoporosis-related fracture in their lifetimes. Another 30% have low bone density that puts them at risk of developing osteoporosis. This condition is called osteopenia.
Photo from wildpixel from Pixel
Causes
There is no exact cause of why this disease develops. When osteoporosis occurs, the holes in the bone grow larger and more, which weakens the bone from inside. Bones also store calcium and other minerals from the food we eat. When the body needs calcium, it breaks down and rebuilds bone and supplies the body with needed calcium while keeping the bones strong. After menopause, the speed of bone breakdown occurs even faster.
Symptoms
There are no known symptoms and that is why it is also called as a “Silent Disease”. Therefore, we need to focus on the following points:
Loss of height.
Change in body posture.
Shortness of breath.
Bone fractures.
Pain in lower back.
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Another factor is bone structure and body weight. People who are underweight have a greater risk of developing osteoporosis because they have less bone to lose as compared to the people who are overweight or larger frames.
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Some medical conditions and medicines may increase your risk. If one has or had any of the following medical conditions: –
History of bariatric (weight loss) surgery.
Organ transplant.
Hormone treatment for breast or prostate cancer.
Celiac disease.
Some medications may cause damage to bone and lead to osteoporosis like steroids, treatments for Breast cancer and medications for treatment of seizures.
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How is osteoporosis treated?
Treatment may include regular Physical Activity, Vitamin and Mineral supplements and medications. Strength training, resistance and balancing body exercises are the most important.
How can you prevent osteoporosis?
Diet and lifestyle are two risk factors you can control to prevent osteoporosis.
Diet: To maintain strong & healthy bones, one should take calcium rich diet throughout life. One cup of low – fat milk contains 300 milligrams of calcium. Besides milk & milk products, other rich sources of calcium are salmon with bones, sardines, kale, broccoli, calcium-fortified juices and breads, dried figs and calcium supplements.
Vitamin D is also important because it enables the body to absorb calcium. Vitamin D can also be obtained from sunlight exposure a few times a week at the time of sunrise or by drinking fortified milk.
Photo by Piotr_malczyk from Pixel
Lifestyle: Maintaining a healthy lifestyle can reduce the degree of bone loss. Start with regular physical activity regime. Exercises such as walking, jogging, aerobics and strength training are best for making bones stronger. Weight-bearing, resistance, and balance exercises are just a few of the activities you can do to build and maintain strong, healthy bones that are less prone to osteoporosis-related fractures. The earlier you begin a regular exercise program, the better.
Frequently Asked Questions
What Causes Osteoporosis?
There are many factors that contribute to and exacerbate the onset of osteoporosis. They include:
Diet
Activity level
Low sex hormones (estrogen in women; testosterone in men)
Medical conditions (including intestinal problems and kidney disease)
Medications (such as glucocorticoids)
Smoking and heavy alcohol consumption
What should I not do with Osteoporosis?
If you have osteoporosis, avoid activities that involve twisting your spine or bending forward from the waist, such as conventional sit-ups, toe touches, or swinging a golf club. Those are the best ways to keep your bones strong and healthy. Learn more about keeping your bones strong to prevent falls.
You may want to visit a Physical Therapist & a Dietitian to help you recover from an osteoporosis-related fracture. They will take into account your health and fitness level, in addition to your personal risk for fractures, to help cater the rehabilitation program specifically for you. You can join the program of FoodNwellness Osteoporosis. This program will give you a personalized plan that includes the key to it the right and the healthier options of food.
Jowar vegetable khichdi is an example of a one-dish meal or one-pot dish which consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals.
It is a balanced meal as it provides an adequate amount of all the essential nutrients needed for healthy growth and activity.
Jowar vegetable khichdi is also a low GI (Glycemic index) and low GL (Glycemic load) dish. it is best suited for those diagnosed with Diabetes as it can help reduce the average blood glucose levels and also prevent Diabetes-related complications.
Ingredients
Jowar grits : 30g
Moong dhal : 10g
Onion : 10g
Beans : 10g
Peas : 3g
Tomato : 5g
Palak : 5g
Broccoli : 5g
Capsicum : 5g
Curry leaves : 3
Green chilli : 2g
Mustard seeds : 1g
Cumin seeds : 1g
Ghee : 5 ml
Instructions
Roast the Jowar grits for 3-5min in medium flame and keep aside.
Heat oil and add mustard, cumin seeds and dry chilli. Once the seeds start to splutter, cook till they turn golden.
Next add the onions, green chillies, and curry leaves. Cook till the onions turn translucent.
Then, add the tomatoes and salt, and cook till the tomatoes turn mushy, for about 3~4 minutes.
And then add all remaining vegetables (broccoli, capsicum, palak, beans, peas) along with the moong dhal
Follow this by adding the Jowar grits and cook for 2- 3 minutes. Add water to it and mix it well.
Bring the mixture to a boil, and then lower the heat and cook covered until the water is absorbed and the grits are well cooked.
Bullet Coffee, more popularly known as “Bulletproof coffee” is the original Keto coffee. It is the brainchild of American entrepreneur and Bio hacker, Dave Asprey. He founded the Bulletproof supplement brand in 2013. However, the concept of preparing Coffee with Butter has long been practised in the Himalayan and Indian cultures. In fact, the Idea was adopted and refined from a popular local drink of Tibet, called the Yak-Butter tea, a concoction which was served to Asprey back when he visited Tibet on a wellness trek.
Photo of Yak butter tea by tibbettravel.org
So, why is everyone suddenly bewitched by this age old drink? Let’s find out..
Bulletproof Coffee is made by adding MCT (medium chain triglycerides) oil which is extracted from Coconuts, and grass-fed unsalted Butter or Ghee to a hot brew of your favorite Coffee. This high calorie concoction is consumed to achieve Ketogenesis (process of burning fats in the absence of carbohydrates). The proponents of this drink often consume it in lieu of breakfast since this combination claims to not only promote weight loss, but to also keep you satiated, boost energy, and provide mental clarity amongst other health benefits.
Though, it may be fine to episodically add this to your diet, but to suggest it be a frequent addition, there is subsequent lack of research and evidence. Most experts believe that drinking 100% dietary fat can cause you more harm than good. As Bulletproof coffee is heavy on oil and butter, it increases your intake of saturated fats which inturn raises your body’s cholesterol levels. This increases the risk of developing Cardiovascular diseases.
Also, while Bulletproof coffee may make you feel full, you’re not getting an array of nutrients that you’d otherwise be acquiring from a balanced breakfast meal.
Final Takeaway
It may be fine to infrequently incorporate Bulletproof coffee into your diet. Having said that, you need to also consider what you’re additionally consuming the entire day since adding this blend in your diet will overall increase your total calories and intake of saturated fats.
For now, until further research and subsequent data, you may want to consider swapping this blend with a high fibre, protein packed meal that can help you lose weight steadily and for the long haul.
Simmer the coffee in water for 6 minutes. Drain and keep it aside.
Add all ingredients (Simmered coffee, oil and Butter/ghee) in a blender and blend on high for 30 seconds to 1 minute, till it resembles a frothy latte.
Pour into a mug and consume hot.
Notes
Start with just 1 tsp each of butter and Oil. Once you’re comfortable with the taste and flavour, slowly increase it to 1 tbsp. (Accordingly, there will be a change in calories)
Nutrition
Serving Size:1
Calories:80
Fat:8.3
Protein:0
Keywords: Bulletproof coffee, Bullet coffee, Keto coffee, Dave Asprey, Weight loss, Weight gain, Fad diet, Nutrition, Health and wellness
This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.
Scale
Ingredients
3 tbsp quick cooking rolled oats
2 tbsp chopped carrot
2 tbsp chopped cabbage
1 tbsp chopped mint leaves
½ tsp chopped green chillies
½ tsp chopped garlic (lehsun)
½ tsp chopped ginger (adrak)
½ tsp oil
½ tsp soy sauce
Salt (As per taste)
Turmeric ( 1/4th tsp)
2 tsp lemon juice
For Garnishing
Sprig of Mint
1 tsp of roasted Pumpkin,
1 tsp of roasted Sunflower seeds and
1 tsp of roasted Sesame seeds
Instructions
Dry roast the Oats on medium high flame for 1-2 minutes.
Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
Add the oats, saute them for another 1-2 minutes.
Add the soy sauce, mix well and bring to a boil.
Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.
Intermittent fasting is also called “alternate day fasting” or “intermittent energy restriction.” It is the process of fasting and feasting alternately. It consists of eating very little or nothing at all on certain days of the week or times of the day.
What is Intermittent Fasting?
‘Intermittent fasting’ involves alternating cycles of eating and fasting without specifying which types of foods can be eaten on non-fasting days. A person’s intake is often limited to non-calorific fluids such as water, tea, coffee, and diet drinks, or it may allow a very restricted amount of daily calories on a fasting diet. Intermittent fasting became popular over the past decade, but many people are still confused about what fasting entails. Intermittent fasting involves a short period of not eating followed by a period of eating freely. Fasting does not equate to starvation, and with all intermittent fasting regimens, get to eat every day.
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Intermittent fasting is in trend and type of eating pattern in which we have to practice to limit the food intake in a way, that cycles between defined periods of fasting and non-fasting. Intermittent fasting is a type of eating with restricted calorie consumption or the use of reserved calories as fuel for the body. It is the type of fasting restrictive diet and thus it is categorized under FAD Diet.
During periods of fasting, it’s important to consume lots of protein. Consuming at least 50 grams of protein on a fast day will help keep hunger at bay and muscle mass high. Examples of high protein fast day meals include shakes with lots of Greek yogurts, fruits, and veggies, or a large salad with lean meat, eggs, legumes or nuts. Intermittent fasting regimens involve periods of not eating followed by a period of eating freely. It is important to consume protein during periods of fasting. Intermittent fasting can be an effective way to achieve healthy body weight.
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Types of intermittent fasting
There is more than one way to implement intermittent fasting, and different methods will produce different results.
A 20-hour fast every day. This fast ends with one big meal each evening. During the 20 hour fasting period, raw fruits, vegetables, and some lean protein are allowed.
The 5:2 system. In this method, fasting is done any two non-consecutive days of the week. On fasting days, either one can consume nothing at all or limits to 500-600 calories. On the other 5 days of the week, eating isn’t restricted.
The Eat-Stop-Eat diet. This is a variation of the 6:1 diet which can include two 24-hour fasts per week; this involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
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The 16:8 diet. This is a type of fasting for 16 hours per day by consuming all meals within an eight-hour window. Also called the Lean-gains protocol, it involves skipping breakfast and restricting the daily eating period to 8 hours, such as 1–9 p.m. Then fasting for 16 hours in between.
Extended overnight fast. In this version just lengthen overnight fast to last 14 hours. In other words, to fit regular meals into a span of 10 hours and fast for 14 hours overnight. This way most of the fast occurs while sleeping – painless.
Alternate day fasting. This consists of eating regularly one day, 20% of your normal intake the next (about 400 calories), and repeating that pattern continuously.
The most researched intermittent fasting methods are included and explained:
1. Lean-gains Daily Intermittent Fasting:
It is a 16–hour fast followed by an 8–hour eating period. Lean-gains intermittent fasting is done every day, so it becomes very easy to get into the habit of eating on this schedule. This is a great method for achieving and maintaining a lean physique.
HOW TO DO IT:
Fast for 16 hours every day (about 8 hours of the fast will take place while sleeping).
Eat the first meal of the day after the 16-hour fast.
After 8 hours first meal, start another 16-hour fast.
It does not matter when to start the 8-hour feeding period.
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2. Weekly Intermittent Fasting
If one is looking to bulk up or keep weight on, then this is a great option. Since this is only cutting out two meals per week and can enjoy many physiological benefits of fasting without losing weight.
HOW TO DO IT:
Fast for 24 hours every week (about 8 hours of the fast will take place while sleeping).
In this example, lunch on Monday is the last meal of the day. Then fast until lunch on Tuesday.
3. Alternate Day Intermittent Fasting (Fast for alternating 24-hour periods)
This style of intermittent fasting is often used in research studies, but, it isn’t very popular in the real world.
HOW TO DO IT:
Every other evening starts a 24-hour fast (about 8 hours of the fast will take place while sleeping). In the example below, would finish the dinner and begin a 24-hour fast on Monday at 8 pm.
Break the fast and start a 24-hour feeding period every other evening. For example, one can start fasting on Monday at 8 pm and eat the next meal on Tuesday at 8 pm.
Ideally, the alternate day intermittent fasting schedule should allow eating at least one meal a day.
Fed and Fasted
There are some true benefits of fasting and some dangers, and some claims are not backed up by science.
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Based on studies over the past two years from the National Institutes of Health and the American Journal of Clinical Nutrition, fasting can have positive benefits when done correctly. Scientists are still researching the topic, but so far there is good news. Intermittent fasting has a link to decreases in weight, LDL cholesterol, triglycerides, and inflammation. Diabetes, heart disease, and blood sugar levels are generally low in people who fast. Fasting wasn’t linked to significant fatigue or mental impairments either.
Fasting every other day, or going for too long without food may lead to serious starvation-like effects such as heart and organ damage and muscle loss. People also stayed hungry while they fasted, no matter how long they kept up the diet.
Fed state
Insulin high.
Glucose high.
Burning glucose.
Storing fat.
Fasted State
Insulin low.
Glucose low.
Liberating fat.
Burning fat
Changes that take place during Fasting
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5 -fold. This has benefits for fat loss and muscle gain.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
Cellular repair: When fasted, cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
Gene expression: There are changes in the function of genes related to longevity and protection against disease. These changes in hormone levels, cell function, and gene expression are responsible for the health benefits of intermittent fasting.
Fasting is an effective way of achieving a healthy body weight.
In a recent year-long study, adults with obesity lost 6% of body weight (approximately 13 pounds) and maintained this weight loss with alternate-day fasting. Studies also support the use of 5:2 and 16:8 for weight loss. After 3-6 months of 5:2 or 16:8, people with obesity decreased body weight by 3 – 7% (8 -15 pounds).
Intermittent fasting can also help reduce the risk of developing heart disease and diabetes. Recent evidence shows that fasting can lower “bad” LDL cholesterol by up 15%, triglycerides by up to 25%, and raise “good” HDL cholesterol by up to 10%. Blood pressure also decreases by 5 -10 mm Hg with various fasting regimens. Reductions in diabetes risk have also been observed during periods of fasting. For instance, intermittent fasting has been shown to lower blood glucose, insulin, and improve insulin sensitivity in people with obesity and pre-diabetes. Reduction in risk for heart disease and diabetes can be attributed to weight loss associated with intermittent fasting.
Researches On Intermittent Fasting
More recently, it’s been shown that intermittent fasting may help slow aging and extend lifespan. In a very recent study conducted at Harvard University, fasting was shown to help keep certain cell components in a “youthful” state, which may in turn improve life expectancy.
More and more scientific evidence shows that fasting is a great way to lower chronic disease risk, slow aging, and achieve healthy body weight.
The Benefits of Intermittent Fasting
Fasting simplifies our day by reducing the number of meals you have to prepare.
Intermittent fasting helps to live longer. Scientists have known for a long time that restricting calories can lengthen life. Intermittent fasting activates many of the same mechanisms for extending life as calorie restriction.
Intermittent fasting may reduce the risk of cancer. A small amount of medical research has indicated that fasting might be helpful in the fight against cancer.
Fasting can help to get lean. Fasting puts the body in a fat-burning state that is rarely reached while following a normal eating schedule.
Intermittent fasting is much easier than traditional diets. The reason most diets fail is that we don’t follow the diet over the long term. Fasting is a weight loss method that is remarkably easy to stick to long-term.
Hunger is the main side effect of intermittent fasting. One may also feel weak and our brain may not perform well. This may only be temporary, as it can take some time for our body to adapt to the new meal schedule. If we have a medical condition, we should consult with the doctor before trying intermittent fasting. Intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if one is healthy and well-nourished.
Avoid Intermittent Fasting, if you have these problems:
People with type 1 diabetes or women who are pregnant or nursing should not try these diets. Children should not try fasting as it may impede their growth. Keep in mind that intermittent fasting is just one option for weight loss. While some people may find fasting easier to stick to than daily calorie restriction, others may not. All in all, people should choose a diet that they can easily incorporate into their lifestyle and stick to long-term.
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There is quite a lot of contrasting findings of intermittent fasting, but the one common message is that more evidence to examine the effects of this method; in particular longer-term human studies. However, current research indicates that intermittent fasting can be an effective method to promote weight loss, so this may be worth considering for some individuals while weighing up the pros and cons of intermittent fasting as discussed in this article.
COMMON ARGUMENTS FOR FASTING DIETS
Our ancestors would have had periods of fasting depending on food availability.
Some people prefer an ‘all or nothing approach when trying to restrict calories for weight loss compared to a ‘moderation’ approach.
Promoters of intermittent fasting report a host of long-term health benefits, such as increased longevity, improved metabolic health, improved weight loss, and a reduction in diseases, e.g. heart disease and Type 2 diabetes.
COMMON ARGUMENTS AGAINST FASTING DIET
May lead to tiredness, headaches, lack of concentration, and poor mood.
May be dangerous if unsupervised by a medical professional depending on the person’s age, medical history, and lifestyle.
Not a very balanced approach, potential to interfere with metabolic rate.
There was an overall lack of evidence and no significant differences in outcomes found between more moderate daily restriction and this extreme fasting approach.
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Frequently Asked Questions
Here are some answers to the most common questions about intermittent fasting.
Can I Drink Liquids during the Fast?
Yes. Water, Coffee, tea, and other non-caloric beverages are fine to drink during Intermittent fasting. Try to avoid sugar in your coffee. Small amounts of milk or cream will be okay. Coffee can be particularly beneficial during a fast, as it can blunt hunger.
Isn’t It Unhealthy to Skip Breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. You make sure to eat healthy food for the rest of the day then the practice will be perfectly healthy.
Can I Take Supplements While Fasting?
Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.
Can I Work out while Fasted?
Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.
Will Fasting Cause Muscle Loss?
All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.
Should Kids Fast?
It will be better if you don’t allow our children to do fasting.
Ash gourd is commonly considered a vegetable, which is used in cooking a variety of staple Indian dishes such as kootu, curry, sabzi, and dal, besides sweets and candies called petha. The therapeutic and remedial traits offered by the vegetable, as well as ash gourd seeds and leaves are extensive. Ash gourd supplies plenty of nutrition, being inherently high on water content providing a cooling effect on the body, having zero cholesterol thereby augmenting heart health and abounding in a plethora of vitamins and minerals to facilitate key metabolic functions in the body. Ash Gourd may help improve digestion and help to lose weight effectively. It also a rich source of soluble fiber, which decreases the digestion process and makes you feel fuller for a longer period of time. Moreover, the roots and juice of ash gourd also have applications in skin and hair care.
This remarkable natural wonder, which belongs to the cucumber and squash family, like snake gourd, also provides valuable curative properties for conditions such as fever, jaundice, and diabetes. This is owing to its noteworthy antioxidant and anti-inflammatory qualities, due to the presence of beneficial plant compounds like flavonoids and carotenoids. In addition, the juice of ash gourd also heals hair and scalp disorders like dandruff and bald patches.
Scale
Ingredients
Ash gourd – 200 g
Lemon 3 – 4 drops
Rock salt – ¼ tsp
Roasted jeera powder/ Black pepper powder – ¼ tsp
Water- as required
Instructions
Cut, peel and chop the ash gourd.
Add ash gourd with water as required in a mixer/ juicer and blend to a smooth puree.
Strain the puree.
Add lemon juice, salt and roasted jeera powder/ black pepper powder
Seeds are small mighty kernels that are super-nutritious. They are also known as a powerhouse of nutrients and daily consumption provides a myriad list of health benefits. They contain all the starting materials necessary to develop into complex plants. These contain an ample amount of fibre, healthy monounsaturated fats, polyunsaturated fats, vitamins, minerals, and antioxidants present in them. They are extremely versatile when incorporated into any recipe. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol, and blood pressure. They can help you to lose weight while providing you with enough energy for the whole day.
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Do you need more Energy but want to loseweight? Do you want to Stay Healthy? Follow this Article for that!
This article will describe the nutritional content and health benefits of the healthiest seeds you can eat.
Let’s have a look at some of the available Seeds which provide potential health benefits.
Note – These Seeds need to be incorporated into a well-balanced healthy diet in combination with lifestyle changes for them to work optimally.
Chia seeds
The chia seed has stolen the limelight lately on the supermarket red carpet, showing up in everything from energy bars to cereals to beverages. Chia comes from a desert plant in Mexico called Salvia hispanica. Rich sources of omega-3 fatty acids, carbohydrates, protein, dietary fiber, antioxidants, and calcium. These tiny black and white seeds were used long ago by Mayan and Aztec cultures to boost energy. Chia seeds contain five times more calcium than milk, seven times more Vitamin C than oranges, three times more iron than spinach, twice the potassium content in Banana, and eight times more Omega 3 than Salmon.
Photo by Bruno Scramgnon from pexels
Health Benefits
High-quality protein, Boost Energy and Stamina, Controls hunger, Fights cervical and breast cancer, Good for heart health, Helps to treat Diabetes, Cleanses Colon, High in antioxidant, Helps to digest, Controls Hypertension, Builds muscle, and aids weight loss, Arthritis, Gets rid of Toxins, Reduce Inflammation, Promotes sound sleep, Hyperactivity disorder, Healthy skin, hair, nails.
Fenugreek Seeds
Trigonella foenum-graecum (L), or fenugreek is an annual herb belonging to the family Papilionaceae and is cultivated throughout the country. Fenugreek is native to Eastern Europe and parts of Asia but now widely cultivated almost all over the world for its leaves and seeds. They are commonly used as leafy vegetables and condiments, respectively. The leaves and seeds of the plant are widely used as a spice in food preparations and as ingredients in traditional medicine. Fenugreek contains a specialized type of soluble fiber “Galactomannan” that slows the absorption of glucose in the intestine.
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Health Benefits
It has various potential pharmacological effects in modern medicine such as Antidiabetic, Antilipidemic, Antioxidant, Hypocholesterolemic, Hepatoprotective, anti-fungal, Anti-Inflammatory, Antibacterial, Anticarcinogenic, Antiulcer, Antilithigenic, Neuroprotective Effects, Cures Skin Inflammation and Scars, Lose weight by suppressing appetite, Remedy for fever and Aids Digestion.
Fennel Seeds
Fennel is traditionally used for medicinal and culinary purposes. The entire plant is valuable in the medicinal industry and its enlarged base is used as a vegetable. Its leaves are used for culinary purposes and its seeds as a spice and essential oil extraction. Fennel is a versatile ingredient in cooking because it can be used as an herb, spice, or vegetable. The aromatic and flavorful herb comes with a rich array of nutrients including Vitamin A, B6, C, and minerals like calcium, iron, zinc, manganese. Fennel is super high in dietary fiber, covering more than 25 percent of your daily value. Potassium, which is crucial in maintaining low blood pressure. Fennel seeds are a storehouse of antioxidants and volatile oils.
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Health Benefits
Acts as Diuretics and detoxifies the blood, relieves hemorrhoids, Aromatic quality relaxes blood vessels. Helps to get rid of intestinal worms, acts as a mouth freshener, anti-aging, prevents hair fall, antiseptic, anti-oxidant rich. Prevents eye disorders, reduces weight, relief from common cold and cough, promotes proper bowel movement, improves bone strength and development, relieves the menstrual problem.
Flax Seeds
Flaxseeds provides medicinal benefits. Rich in omega-3 fatty acids, dietary fiber, and lignans (beneficial plant compounds). Recent studies show flaxseeds may help reduce belly fat and lower your risk of heart disease, cancer, stroke, and diabetes. Flaxseeds are widely available in products such as frozen waffles, cereals, and meatless meal products. Rich in antioxidants, Vitamins B, Magnesium, potassium, manganese, phosphorous, iron, copper, high in dietary fibre.
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Health Benefits
Flax seeds are beneficial who have problems with gas, it helps with eliminating gas. High in omega- 3, Potent anti-inflammatory, Fires up metabolism, Burns fat, aids in constipation, pulls debris out of the bowels, lowers cholesterol, lowers blood pressure, controls blood sugar, help to keep hunger at bay, which may aid weight control, rich in lignans which may reduce cancer, phytoestrogens that protect against cancer, anti-viral, anti-bacterial. Flaxseed have potential health benefits. such as in reduction of cardiovascular disease, atherosclerosis, diabetes, cancer, arthritis, and osteoporosis, autoimmune and neurological disorders. Flax protein helps in the prevention and treatment of heart disease and in supporting the immune system.
Pumpkin Seeds
The pumpkin plant, along with its seeds use in the traditional medicine of many countries, including India, Mexico, Canada, the United States, China, and Europe. Subtly sweet and nutty with a somewhat chewy texture, pumpkin seeds are lower in fat than other seeds and offer essential minerals like iron, zinc, magnesium, and potassium. Great source of Vitamin B, E, and K. Pumpkin seeds also contain protective compounds called phytosterols, which likely contribute to their known prostate and heart health benefits. Pumpkin seeds contain with L- tryptophan, the relaxing amino acids. The only seeds that are alkaline-forming. 100 g seeds provide 30 g of protein. Raw pumpkin seeds are essential. They are rich in antioxidants, anti-inflammatory properties, and Omega 3 fatty acids.
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Health Benefits
Raw pumpkin seeds are essential for skin health and wound healing and promote good prostate health and offer anti-inflammatory and cholesterol-lowering benefits. Helps in reducing the levels of LDL cholesterol, inflammation for arthritis, blood pressure, boosting immunity, maintain sugar level, prevent kidney stone formation. Good for prostate health, liver functioning, gallbladder, disabilities of learning, inflammation, cancer management and Promote good sleep, lowers depression, preventing kidney stone formation, natural protector against osteoporosis, and inhibition of parasites.
Sunflower Seeds
Small but mighty, sunflower seeds are an excellent source of protein, iron, folate, zinc, dietary fiber, and vitamin E. In fact, sunflower seeds are the best whole-food source of vitamin E, a nutrient that may slow the effects of aging boosts the immune system, and an excellent source of Selenium, Magnesium, and Zinc. Sunflower is good for its oil and protein content. Proteins present in sunflower seeds have favorable amino acid distribution and, in addition, tocopherols, minerals, and vitamins are provided in substantial amounts.
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Health Benefits
Gives relief from muscle cramp, reducing blood pressure and treating migraine, treating thyroid health, phytosterol which helps in lowering blood cholesterol level, treating inflammatory conditions like Arthritis, improves bones, improves skin, Antioxidants, Assist nerves, Prevents anemia, assist heart health, eases arthritic pain, control cell damage, assist cancer prevention.
Sesame seeds
Sesame (Sesamum indicum L.) seeds grow in tropical regions throughout the world since prehistoric times. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the body. Sesame seeds are a very good source of dietary proteins with fine-quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values). Sesame is amongst the seeds rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin. These provide calcium, iron, magnesium, phosphorus, zinc, B vitamins, and dietary fiber.
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Health Benefits
Promotes bone health and prevents Osteoporosis, and also helps to prevents tooth decay, halitosis, bleeding gums, dry throat, fight free radicals, prevent hangover, anticancer, anti-depressant, anti-inflammatory, lowers blood pressure, and also reduces the risk of cardiovascular diseases and hypertension, reduces signs of premature aging and strength muscle, tissue and hair, Beneficial in protecting DNA from harmful effects of radiation caused by chemotherapy and radiopathy, facilitates digestion and prevents constipation, solution for anemia, good for oral health, lowers cholesterol, prevents wrinkles, good for eye health, improves respiratory health.
Frequently Asked Questions
How to use seeds?
Eaten Sunflower seeds or pumpkin kernels as a snack by themselves, either raw or dry-fried.
Dry-fry seeds in a pan to bring out their flavor. Take them off the heat once they start to color as they will continue cooking for a little while. When you dry-fry seeds, the heat will affect the oils, so it is advisable to heat only the amount you are going to use straight away. If kept, dry-fried seeds will quickly go rancid.
Use as a garnish or mixed through salads to add texture and flavor,
Add them to muesli or other cereals.
Use in bread and baking, either whole or ground.
Add ground flaxseeds (also called linseeds) or chia seeds to smoothies to add fibre, texture, and flavor.
How to eat? How it will be more effective?
Seeds represent life and many seeds are edible and eat raw when exposed to heat. They often produce toxic substances, and vitamins, minerals, and essential oils. By roasting the seed, its classification ranges from live food to dead food. There is no seed on the ground that can withstand roasting or heat treatment without destroying its nutritional components. Always remember – we should eat the seeds in their natural form, ie raw. Add them to other foods, but we should avoid those roasted or dipped in chocolate and the like.
How Food&wellness will help you?
For proper guidance and result, you should join the program of Food & Wellness. This program gives you a personalized diet plan that includes the kinds and amounts of seeds that you need to eat to have a healthy lifestyle. Food & Wellness will always guide you regarding every issue you face and it will be taken care of by our Dietitians.
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