Category: Fruits and vegetable

Carrots are great winter veggies and they just taste great. Rich in beta carotene, Vitamin K1, B6, potassium, and several antioxidants, this vegetable is a must for your daily diet. In addition, carrots improve eye health, lowers cholesterol and risk of cancer and support weight loss. To include in your diet, here are some healthy carrot recipes for winter you need to know and enjoy at home-

Creamy Soup with Carrot and Beetroot

It is a very rich and nutritious soup that can be a great option for winter. The dish needs-

Ingredients:

• 1 cup of beetroot,  carrot, tomatoes each
• half cup of diced onions,
• 1 red pepper slices
• 1 garlic clove,
• pepper and salt.
• 1 spoon butter,
• half cup fresh cream,
• water

You need to prepare this soup in a preheated pressure cooker. Add 4 cups of water to the veggies along with salt and then let it cook until 4 to 5 whistles. Let the pressure cooker depressurize on its own. Make a puree out of the cooked veggies using a blender and strain that with a thick metal sieve.

• Take a pan, heat butter in it and add some black pepper. Add the vegetable puree to the pan and then boil it.
• Once the soup comes to the boil you can transfer it to the serving dish and add some fresh cream to it.
• In addition, the soup tastes great with some dried sesame seeds and oregano while serving it.

Related post- Health Benefits of Beetroot

Carrot Cake

A carrot cake is a healthy and delicious option you can choose for the winter. Moreover, a cake would always be a great thing to prepare during the festive season when you can expect guests in most of the days. The carrot cake needs:

Ingredients:

• 3 cups grated carrots,
• 2 cups all-purpose flour,
• 4 cups powdered sugar,
• 3 eggs,
• 1 cup vegetable oil,
• One and a half cup cream cheese,
• 1 spoon baking powder,
• Half spoon baking soda,
• 2 spoons cinnamon powder,
• Half cup butter,
• 2 spoons vanilla extract
• and pinch of salt.

Baking a cake always needs some extra effort and care so that you can get the perfect and very delicious cake which you will fall in love with.

You need a very big mixing bowl to which you should add eggs, sugar, oil, vanilla extract, cinnamon powder, salt, baking soda, baking powder, and flour and then mix that well.

• Add the grated carrot in the end and mix that with the mixture.
• Take a pan, grease it and then, pour the cake batter into it.
• Preheat the oven and then keep the pan with the carrot cake mixture for more than 30 minutes.
• Check whether the cake is properly baked with a toothpick.

Now, prepare the frosting for the carrot cake with cream cheese, butter and sugar by beating them well till they turn creamy and smooth.

1. Cut the cake into different layers of the same size.
2. Apply the frosting to a layer and then add the next layer on top of it.
3. Chill this cake and serve fresh for great taste.

Gajar Kanji

Gajar kanji is a great health drink any mother would love to stick to especially during winter. Kanji needs

• 1 tablespoon brown mustard seeds
• 5 large carrots
• 1 large beet
• 6 to 7 cups of filtered water
• 1 tablespoon of sea salt

If you love good skin, strong hair and want to retain the sharp eyesight, nothing else other than carrot kanji can help you. You can make this healthy drink real quick.

• Use a coffee grinder or mortar pestle for crushing mustard seeds
• Chop beet and carrots to long pieces
• Combine the ingredients in the glass jar and close it with lid
• Keep the jar in sun for a week and stir it daily using a wooden spoon
• When kanji gets a tangy taste, it ensures fermentation
• You can strain it and keep the drink in the refrigerator for chilling and use the solid ingredients as a pickle.

Carrot – Cashew Coleslaw

Coleslaw is a type of creamy salad that has shredded cabbage, carrots, and cashew. This is a very easy and popular recipe which anybody can try. This super tasty salad goes well with grilled mains, appetizers, and bread. In fact, you can make this salad in a matter of 20 minutes and it really tastes so great.

Carrot Pickle

Carrot pickles can be a great companion with any meal. Here is the instant recipe-

Ingredients:

1 cup cut carrots in a long shape

2 spoons mustard oil

half spoon fennel seeds, fenugreek seeds, mustard seeds (grounded) each

pinch of asafoetida,

Red chili powder and salt as per taste

• Mix all the spices really well.
• Now, heat the oil in a pan and add the mixture with carrots thoroughly.
• The pickle recipe is ready to serve with pulao or paranthas, as you like. Otherwise, refrigerate the same for longer use.

Carrot Salad Using Black Grape Dressing

A carrot salad can taste great with almonds, raisins and it can taste great with some black grape dressing. This is a great salad which can replace any salad you buy from outside and it is a very healthy food with very low calories.

 References

1. https://www.bbcgoodfood.com/recipes/collection/carrot
2. https://food.ndtv.com/lists/10-best-carrot-recipes-713908
3. https://www.easyday.in/blog/3-simple-healthy-carrot-recipes-we-love-during-winter/?utm_source=Simple+Healthy+Carrot+Recipes&utm_medium=Facebook 
4. https://www.archanaskitchen.com/instant-carrot-pickle-recipe

Nature has blessed humans with a variety of natural food options, which is not only limited to fruit, vegetables, and meat but also seeds. You can easily munch on seeds or just garnish your daily meal with them for that extra crunch or flavor. Healthiest super seeds contain vital minerals, antioxidants, and vitamins, which provide deep nourishment to your body. Therefore, here are some of the healthiest super seeds you need to add to your diet.

1. Hemp seeds

These seeds are home to some of the healthiest amino acids and fatty acids, which help to improve digestion. Moreover, hemp seeds are also rich in vitamin E, magnesium, potassium, calcium, iron, zinc, etc. Hemp seeds are rich in protein, aid in weight loss and promote muscle growth. Eating 1 ounce of hemp seeds at a time will give your body the following nutrients:

• 3 grams carbohydrates
• 405 milligrams phosphorus
• 4 milligrams vitamin E
• 2 grams of protein
• 8 milligrams manganese
• 300 milligrams magnesium
• 9 milligrams iron
• 161 calories
• 3 grams of fat
• 2 grams of dietary fiber
• 5 milligrams zinc

Hemp seeds are loaded with antioxidants support skin health and aid in fighting some chronic diseases like eczema.

2. Poppy seeds

These tiny little seeds give your body a big dose of fiber, calcium, and manganese. Regular consumption of poppy seeds will help you improve digestion, bone strength, eyesight and regulate blood pressure. Every 1 ounce of poppy seeds will give you:

• 403 milligrams calcium
• 5 grams of protein
• 2.2 milligrams zinc
• 7.9 grams carbohydrates
• 11.6 grams fat
• 2.7 milligrams iron
• 244 milligrams phosphorus
• 97.2 milligrams magnesium
• 5.5 grams of dietary fiber
• 1.9 milligrams manganese
• 47 calories

Moreover, poppy seeds help to improve fertility in women and supports in fighting diseases like thyroid, insomnia, thyroid, kidney stones, etc.

3. Flax seeds

They contain rich dietary fibers and micronutrients and some vital minerals and vitamins. Eating flax seeds regularly can improve your brain health, digestion, and cholesterol level. They also aid weight loss and controlling blood sugar. Every 7grms of flax seeds will approximately give you:

• Protein:3 grams
• Calcium:2%
• Omega-3 fatty acids:1,597 mg
• Fiber:9 grams
• Total fat:3 grams
• Iron:2%
• Carbs:2 grams
• Folate:2%
• Magnesium: 7% ‘
• Phosphorus:4%
• Potassium:2%
• calories:37
• Vitamin B1:8%
• Vitamin B6: 2%

Flax seeds can reduce the risk of fatal diseases like cancer and help in improving heart health.

4. Chia seeds

These seeds are home to various important nutrients like protein, fiber, and omega 3 fatty acids. Chia seeds are also a rich source of iron, antioxidants, and calcium. They help to regulate blood pressure, develop bone health, and improve heart health, etc. One ounce of chia seeds will nourish you with:

• 12.3 grams carbohydrates
• 4.4 grams of protein
• 177 milligrams calcium
• 265 milligrams phosphorus
• 137 calories
• 8.6 grams of fat

In addition, chia seeds help to reduce weight and reduce chronic inflammation.

5. Pumpkin seeds

They are some of the most commonly consumed seeds! Pumpkin seeds are loaded with healthy fats and protein and some vital nutrients. They are a good source of antioxidants and iron. Pumpkin seeds help to improve bladder and prostate health, digestion and maintain normal sugar levels. One ounce of dried pumpkin seeds will approximately give you:

• 6.9 grams of protein
• 2.1 milligrams zinc
• 1.1 grams of dietary fiber
• 329 milligrams phosphorus
• 150 milligrams magnesium
• 4.2 milligrams iron
• 51 calories
• 5 grams carbohydrates
• 12.8 grams fat

In addition, pumpkin seeds aid in increasing sperm count in men and reduce the risk of breast cancer and prostate cancer.

6. Sunflower seeds

You can easily include sunflower seeds in your diet. They are rich in some of the most important vitamins like vitamin E and vitamin B complex. Sunflower seeds provide essential nutrition to your body and boost your immune system. One ounce of sunflower seeds gives you:

• 164 calories
• 5.6 grams carbohydrates
• 5.8 grams of protein
• 14.4 grams fat
• 2.4 grams of dietary fiber
• 9.3 milligrams vitamin E

Moreover, it also contains copper, manganese and other nutrients in small quantities. These seeds help to maintain a healthy cholesterol level and reduce inflammation in the body.

7. Sesame seeds

These seeds have several necessary vitamins, nutrients, and anti-oxidants. Regular consumption of sesame seeds can strengthen bones, enhance the formation of new blood cells, control blood sugar, etc. Eating one ounce of dried sesame seeds will provide your body with:

• 160 calories
• 6.6 grams carbohydrates
• 5 grams of protein
• 13.9 grams fat
• 3.3 grams of dietary fiber

Also contain calcium, magnesium, zinc, iron, etc., in small proportion, these healthiest super seeds guard you against various heart diseases, improves digestion and reduces inflammation in your body.

 

REF: https://draxe.com/nutrition/top-10-healthiest-seeds-to-eat/

 

 

 

Growing up, you must have heard your parents bragging about various health benefits and nutrition facts about spinach! Well, your parents were not wrong at all because spinach is loaded with various vital vitamins, nutrients, and antioxidants, which boost your immune system. Moreover, you can use spinach for brain health and overall health development.

Benefits of spinach for brain

Reduces homocysteine:

Spinach contains a high level of vitamin B folate. This folate brings down the level of a compound called homocysteine which can damage your brain cells in various ways. Hence, the consumption of spinach can prevent neuron damage.

Improves memory and concentration:

Another reason to eat spinach for the brain is its memory-boosting properties! Vitamin B6 and B9 in spinach help to fight confusion, depression, and anxiety, overthinking and forgetfulness thus, improving focus and boosting your memory level.

Related post: Top Seven Superfoods to Boost Your Brain Power

Slows down age-related cognitive decline:

Spinach contains some most important minerals, vitamins, and antioxidants that contribute to the development of cognitive health. Interestingly, various studies have stated that regular consumption of spinach helps to slow down age-related cognitive decline. 

Benefits of spinach for body

Works wonders for skin:

The anti-oxidants in spinach helps to reduce wrinkles and fine lines, acne, and dryness on your skin. Moreover, it gives you a healthy, bright and smooth skin.

Protect from chronic diseases:

Various nutrients, fibers and vitamins like vitamin A, C, help to prevent breast and colon cancer. The lutein in spinach prevents cataracts and other early eyesight problems. Moreover, spinach can also help to normalize high blood pressure and prevent diabetes.

Boosts bone health:

Spinach contains vitamin K in high quantities.  Consequently, this helps to improve bone health because due to vitamin K, your body can absorb more calcium.

Improves digestion:

Spinach has good water content and fiber content. That is why; it reduces constipation and helps to maintain a healthy digestive tract.

Boosts immunity:

You can use spinach for the brain, for fighting diseases,  strengthening bones, improving hair and skin, improving digestion, etc. All this contributes to health development thus, boosting immunity.

Related post:

Best Foods to Boost Your Immunity

Top Eight Superfoods That Boost Your Metabolism

Interesting Spinach recipes

Spicy spinach soup with Paneer crouton 

Method of preparation

1. In a wok, heat 1-2 tbsp mustard oil and sprinkle few drops of salted water over it.
2. Now, crackle ½ tsp mustard seeds, ginger, 1 finely chopped chilly and some curry leaves in the oil.
3. Add a pinch of turmeric powder, 1 chopped onion and 1 bulb chopped fennel into it. Your tempering for soup is ready!
4. Now add 1 cup soaked red lentils and 1-liter vegetable stock to the tempering and simmer for 15 minutes.
5. Add 1 bunch finely chopped spinach, 1 bunch chopped dill leaves (small) and half-cup methi to it.
6. Let it simmer for a minute. After it is cooked, add some ice cubes and blend to make a chilled soup.
7. Meanwhile, in a tray, cut paneer into cubes, marinate it with some garam masala, pepper, salt, and olive oil and bake on 180 C for 15-20 minutes.
8. Pour the soup in two large bowls. Now, garnish it with freshly baked paneer croutons and some chaat masala. 

Related posts- Benefits of ginger in health issues

Sautéed spinach 

Method of preparation:

1. Heat 1tbsp olive oil in a pan and add 10-ounce spinach to it. Let it cook for 5 minutes.
2. Add 1-2 tsp- garlic salt to it cover for the next 5 minutes.
3. Now remove the cover, sprinkle 1/4^th cup parmesan cheese over it and the dish is ready to serve.

Creamed spinach 

Image courtesy: allrecipes.com

Method of preparation:

1. Take 1-pound fresh spinach in a bowl, wash well and remove all the harsh stems from it.
2. Now, bring water to boil in a big pot, add spinach into it and turn off the gas. Let the mixture cool down. Then drain the water from the pot in a bowl and save it for later use. Thereafter, puree the spinach.
3. In between, make roux Juice by mixing 1 tbsp butter, 1 tsp flour and leftover spinach water on low flame.
4. Now, time to add this roux to the spinach purée, stir well and serve hot.

Final note:

In the end, we hope you have gained from this post on spinach and its recipes. Do include spinach in your diet this winter Jand boost your health!

 

Ref:

Could Eating Spinach Help You Remember Where You Put Your Keys?

5 Reasons to Eat Spinach Every Day, According to Science

https://www.medicalnewstoday.com/articles/270609.php#benefits
https://www.allrecipes.com/recipe/16606/quick-creamed-spinach/?internalSource=similar_recipe_banner&referringId=161688&referringContentType=Recipe&clickId=simslot_4
https://food.ndtv.com/recipe-spiced-spinach-soup-with-cottage-cheese-croutons-303424

Oregano is mainly known as a taste enhancer for some majorly consumed food items like pizzas and pasta. Oregano is used for various other culinary purposes but did you know that it is used as a medicine too? This native herb of Mediterranean is used since ages for making several medicines. The natural components of oregano boost our health in several ways; here are a few benefits of Oregano:

Nutritional value of Oregano

Oregano is home to many vital vitamins and minerals, which are essential for our wellbeing. Per 100g of oregano contains 42.5g dietary fiber, calcium 1597mg, iron 36.80mg, vitamin C 2.3mg, vitamin A 1701u, vitamin E- 18.26mg and many other electorates and phytonutrients. It does not contain any cholesterol and has a long list of components, which aid in the prevention of several diseases.

 Health benefits of Oregano:

Improves Digestion

Oregano contains a lot of fiber. This fiber helps in easing the digesting procedure and smoothens the excretion process. Fibre also helps your body to absorb more nutrients from the food you intake. Apart from this fiber also helps in maintaining gut health. Include dried oregano in your day-to-day food products such as bread dough, salad seasoning, stuffing, etc., to improve your digestion.

Aids in maintaining bone health

Minerals like calcium, iron, and magnesium are very necessary for maintaining bone health. Oregano contains all these minerals in sufficient quantity, which further helps to maintain bone health. Consume at least 5-10 grams of dried oregano daily to improve your bone health.

Guard against cancer

Some research has stated that oregano helps in preventing cancer as well as stops the cancer cells from growing. The antioxidants and rosmarinic acid present in oregano make it a natural ingredient, which can possibly prevent cancer. Include oregano in any form in your diet to maintain good health and prevent the development of cancer cells in your body.

Improves heart health

Oregano is a rich source of omega-3 fatty acids that are responsible for reducing the risks of heart complications. It also helps in maintaining the regular heart rate and blood pressure. Use oregano oil instead of regular oil or olive oil wherever possible to maintain better heart health.

Fights bad bacteria

Some lab experiments and studies have concluded that oregano is effective in fighting 23 types of bacteria, which lead to various skin and body infections. Massage a few drops of oregano oil (infused in coconut oil) on the affected area to get rid of skin infections.        

Detoxifies the body

A study has shown that oregano has the highest amount of antioxidants compared to other herbs; a half teaspoon of oregano has more antioxidants than 3 cups of fresh spinach. Due to the high rate of such antioxidants, it helps in detoxifying your body by removing all the toxins out of your body caused due to several environmental and lifestyle factors. Make it a point to consume fresh oregano with salads or dilute it in water daily to boost the detoxifying process.

Treats common cold, sinus and period cramps

Oregano contains vital elements like thymol, caryophyllene, pinene, limonene, etc. It also has various antiseptic and antispasmodic properties due to the presence of several vitamins and nutrients. This is the reason why oregano has the ability to treat minor aches, cold, indigestion, period cramps, etc. Boil fresh oregano leaves and flowering stem in water and drink it to treat these conditions.

Benefits of oregano for skin

Oregano can be used in the form of oregano oil for skin and hair; it has the following benefits:

• Oregano contains a compound called carvacrol, which aids in treating minor skin conditions like acne, rashes, fungal infections, etc.
• It has the ability to kill bad bacteria that cause skin infections.
• Due to its anti-fungal and anti-inflammatory properties, oregano can heal the damage caused by free radicals.

Benefits of oregano for hair

• Due to its anti-inflammatory properties, oregano oil if mixed with shampoo can help reduce dandruff in just one week.
• It prevents hair problems like balding, lice, ringworm, hair fall, dandruff, itchy scalp, etc.
• Regular hair massage with oregano oil stimulates hair growth and strengthens your hair.

General uses

• Oregano oil is an insect repellent. Due to the presence of carvacrol, it can act as a natural insect killer.
• Oregano if mixed with baking soda and other mints in appropriate quantity it can help in cleaning rugs.
• You can use oregano oil as a room freshener by mixing it with lavender oil or any other fragranced essential oil.

Raspberries have been in existence for centuries. However, despite the vast availability of this fruit, most people aren’t aware of its amazing benefits. A member of the rose family, this fruit is native to northeast Asia and Europe.

Here are some of the amazing health benefits of raspberries, one of the world’s healthiest berries:

1. Boosts Digestive Health

A cup of raspberries has around 8 grams of dietary fiber. It will prevent you from constipation and manage smooth bowel movement.

2. Anti-Cancer Benefits

These benefits of raspberries are contributed by their anti-inflammatory phytonutrients and antioxidant. Presence of ellagitannins can switch signals delivered to budding cancer cells, keeping them benign (dormant). It can also inhibit the number of existing cells by directing signals that boost cell death (apoptosis).

3. Helps Maintain a healthy weight

Rich in soluble fiber, raspberries can help maintain a healthy weight by giving you a sense of fullness, preventing overeating. The fruit is devoid of fat and replenishes your body with essential minerals and vitamins. A cup of these berries contains just 50 calories and gives your body almost half of the recommended daily intake of vitamin C.

4. Beautiful Hair and Skin

Raspberries are helpful in maintaining good skin and hair health. The fruit is rich in vitamin B, which can curb hair loss and even reduce graying. Raspberries contain folic acid that induces hair growth and imparts a healthy shine. Vitamin C helps maintain a healthy scalp. These yummy berries are also helpful in maintaining younger looking skin. The credit goes to the high content of antioxidants that slow down the aging of the skin. Anthocyanins present in red raspberries are helpful in maintaining youthful skin and a beautiful complexion. Omega-3 and Omega-6 fatty acids in raspberries are helpful in treating skin conditions such as psoriasis and eczema.

5. Healthier Bones

Raspberries are rich in manganese. It is an important element for maintaining healthy strong bones by as it boosts their mineral density.

6. Helps Maintain Blood Sugar Levels

The natural sugar present in raspberries is absorbed into the bloodstream slowly. Hence, it prevents sugar crashes. Intake of these berries will also curb sugar cravings and mood swings.

7. Boosts Brain Health

Raspberries contain folate, potassium, and antioxidants that offer neurological benefits. Folate can curb the occurrence of Alzheimer’s disease. It also inhibits cognitive decline. Rich in potassium, raspberries boosts blood flow to the brain and improves cognition, ability to concentrate better, and improves neural activity.

8. Fight Infections

A cup of raspberries contains 54% percent of the daily-recommended vitamin C. The vitamin is a powerful water-soluble antioxidant that helps the body to develop the strength to fight against infectious agents. It also helps the body to get rid of free radicals (cancer-causing agents) in the body.

9. Improve Eye Health

Raspberries comprise of zeaxanthin, a powerful antioxidant known for its ability to protect the eye from age-related macular degeneration.

10. Maintain Healthy Blood Pressure

Rich in potassium (186 milligrams a cup), these berries are also low in sodium content (1.2 milligrams). It relaxes the blood vessels to maintain healthy blood pressure.

With so many amazing health benefits raspberries provide, it is time to include these into the daily diet and stay healthy inside out. Read this article to explore the immense benefits of raspberries.

References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39

The Health Benefits of Raspberries and Blueberries

Why You Should be Eating More Blueberries and Raspberries

Five Health Benefits of Eating Raspberries

The grapes cultivation has an ancient history going back to thousands of years. The usage of grapes in food and beverages is prevalent worldwide in every household. The grapes always provide scrumptious opportunities to the food connoisseurs in making different nutriments tastier and in making fine wine.  You can eat grapes raw, in salads, desserts, jams, and in raisins forms. These are packed with good health, here are amazing benefits of eating grapes.

FACTFILE

• Apart from using them in foods, grape production used mostly in making wines. Globally, about 72 Million Tons of grapes produce 7.2 Trillion gallons of wine.
• It is grown in temperate climates across most continents. In the USA, California state is its major grower.
• Grapes are available in seeded and seedless varieties in green, red, black, yellow or pink in colors.
• Grapes are high in nutrients like vitamins, minerals, and antioxidant contents that protect against cancer, cardiovascular diseases, eye’s health besides helping prevent other health disorders.

Health benefits of eating grapes

A rich diet of grapes can do wonders to your body.

Grapes are high in healthier nutrients. One cup of grapes contains- 104 calories, 27.3 grams carbs, 1.1g protein, 1.4g fiber, besides having good doses of Vitamin C, vitamin B6, vitamin K, and minerals like copper, manganese, potassium, etc.

Its high Antioxidant controls Diseases

Antioxidants compounds are mostly plant-based that prevent degeneration of body cells caused by free radical. These dangerous molecules cause oxidative stress, which attributes to diabetes, certain types of cancer, and cardiovascular health issues.

Amazingly, the skin and seeds of grapes have over 1600 beneficial plant compounds that are important for your good health, being powerful antioxidants, these prevent various diseases. Red Grapes contain resveratrol antioxidant, a polyphenol compound that protects the heart and lowers blood sugar, this also has anti-cancer properties. Red grapes contain powerful anthocyanins antioxidants that are more effective in the fruit as well as in red wines.

Grapes prevent diseases

Cardio-vascular: The quercetin and resveratrol compounds in grapes help in recovering from the damage caused by bad cholesterol. Its polyphenols, fiber, and potassium also reduce cardio-vascular disorders.

Cancer:

Polyphenols compound in Grapes are anti-inflammatory and antioxidant. Polyphenols are part of resveratrol found in the skins of red grapes. This also prevents tumor growth in lymph, colon, liver, stomach, breast, skin, and leukemia. It also contains a flavonoid quercetin compound with anti-cancer properties.

Constipation:

With its fibrous and watery contents, the grapes keep good bowel movement, yet another health benefit of eating grapes.

Lowers blood pressure:

Its potassium contents blood pressure and heart-related issues, prescribed when sodium consumption prohibited in the patient.

Diabetes:

It lowers the blood sugar level because of the presence of good sugar.

The health of eyes:

Antioxidants in grapes prevent free radicals, improving eye stress, retina, cataract, and general eye health.

Other benefits:

The studies found its nutrients effective enough in treating Acne, Alzheimer’s disease, osteoarthritis, and in boosting the immune system.

The amazing benefits of eating grapes are undeniable. Include grapes in your diet to avail of its amazing benefits.

References:
https://www.medicalnewstoday.com/articles/271156.php
https://www.healthline.com/nutrition/benefits-of-grapes

Makhana or Gorgon nut is a seed of the lotus plant, found mostly in India and its Bihar state solely produces 90% of the total world production of Makhanas. These are sun-dried lotus seeds with amazing health benefits, which are elaborated here for you:

Starchy and white Makhanas seeds have ample healing properties, used extensively in Chinese medicines and in herbal concoctions of Ayurveda. However, its nutritional benefits are more noticeable when eaten raw, in snacks or in various recipes of food.

Exceptional protein source

A vegetarian or a vegan finds it problematic to meet up the day-to-day need of protein from the plant-based protein sources. Not to worry, they can now have 4.1g of protein from 100 g of Makhanas. This quantity of protein supplements the protein demand for the body largely. Roughly speaking, a sedentary woman should have 46g and a man should have 56g protein per day. Luckily, lotus seeds are safe for protein in comparison to meat products, which provide ample protein but have many unhealthy contents in them too.

Weight-loss

Enormous low-fat nutrients of Makhana prompts recommendations of nutritionists for weight-loss. The studies on makhanas are very encouraging, as they find its amazing role in detoxifying the liver and boosting the metabolism.

Improves Digestion

Makhanas improve digestive system because of the presence of fiber and other nutrients in them that help the appetite. It also regulates bowel movement, when you add them to your healthy diet plan.

Anti-aging

One of the laudable benefits of makhana is its anti-aging property. This has an enzyme called L-isoaspartyl methyltransferase that helps in building new cells and repair damaged protein cells. For this special property, Makhanas or lotus seeds are blended in several beauty products.

Anti-inflammatory

Makhanas have a compound called kaempferol, which is a natural flavonoid that averts inflammation. The natural flavanol in this helps control oxidative stress in aged kidney.  This compound also repairs soft gum tissues, making makhana a boon for dental health.

Anti-cancer properties

Kaempferol compound is effective in reducing cancer in ovary, breast, and prostate, thanks to its anti-cancerous properties.

Provides relief in Arthritis and strengthens bones

In the long list of nutrients in Makhanas, calcium is also present in plenty. A cup (32g) full of makhanas have 52.2mg of calcium besides many other minerals including manganese, potassium, and phosphorous. Calcium is a vital substance for strengthening bones and joints.

Helps in Diabetes

Because of its low glycemic index, makhanas are helpful in controlling diabetes. These are very effective in regulating insulin, as it helps to slow down glucose release into the bloodstream.

Helps in insomnia

Late nights and sleep deficiency cause many health issues. Insomniacs usually suffer from stress and mental qualms that lead to this disorder. It is an excellent home remedy to tackle sleeping issues because of its natural calming abilities over mind and body.

Anti-diarrhea

Makhanas avoid diarrhea, it is a tried and tested ingredient in ayurvedic treatment for diarrhea. It also improves spleen health that controls not only diarrhea but also fortifies digestive system.

Gets rid ulcer and mouth sores

Do you have mouth sores and ulcers? Makhanas or Lotus seeds with their anti-inflammatory properties treat and heal sores too.

Useful in pregnancy

Makhanas are the fine source of minerals, vitamins, and protein that are important for pregnant women. The regular consumption of makhanas would end the deficiency of vital nutrients.

Helps to treat vital heart and Blood Pressure disorders

Makhanas are low in sodium and high in its magnesium content, besides other amazing nutrients. These nutrients help in treating heart diseases and in controlling high blood pressure.

Owing to the above amazing Health benefits of lotus seeds/ makhana, make them a part of your regular diet.

References:

16 Health Benefits of Fox Nut (Phool Makhana / Lotus Seeds) & Nutrition Facts

https://nutritiondata.self.com/

A handful of Makhana benefits in many ways (Benefits of Makhana)

The papaya is an amazing nutrient-rich fruit with 88% water content, antioxidants, good carbs, and other elements. Health benefits of papaya are noteworthy, not to mention its wonderful taste. Read more about papaya in this article.

Carica Papaya is an original native of Central America and Southern Mexico, now being cultivated extensively in India and other tropical countries. Loaded with a bagful of nutrients and sweet taste, papayas are either sweeter red-orange in flesh or yellow in color. The health benefits of Papaya are incredible, thanks to its nutrients.

Nutrients: 100g of papaya contains calories-43g, protein-0.47 g, fat-0.26g, Carbohydrate-11 g, Dietary fiber- 2 g, vitamin C- 102% of per day need, vitamin A- 32% of RDI, potassium-11% of RDI, Vitamin B5- 4%, Folate or vitamin B9- 9% of RDI, Vitamin E-0.71g and other vitamins in small measures, besides calcium and magnesium minerals. Papaya has numerous antioxidants namely carotenoids that have an antioxidant called lycopene.

6 Health Benefits of Papaya to avail every day

1. Antioxidant Power

Free radicals damage good body cells and encourage oxidative stress that causes diseases that hit the body’s vulnerable parts. Carotenoid antioxidants in papayas, help deactivate free radicals. These antioxidants help in controlling the diseases in elders, like Alzheimer’s, prediabetes, and liver ailments.

2. Anti-cancerous

Papaya’s antioxidant, Lycopene, is very effective in countering cancer. So much so, that, the cancer-suffering patients are advised by doctors to eat papaya even while they are under treatment. You must include papaya in your daily diet plan to have its true benefits.

3. Good for Heart

Papaya lowers the LDL level in the body. LDL is bad cholesterol. If you want to avoid any heart-related complications, a regular healthy diet is mandatory. Include papaya in your breakfast or meals for its health benefits. Its vitamins, minerals, and dietary fiber support general health, significantly more for the heart’s health.

4. Keeps stomach fine

Popularly, papaya finds its perpetual place on the breakfast table for its effectiveness in regulating the bowel movement. Its positive effect on digestion is mainly because of an enzyme called papain, which helps in breaking protein for easy digestion. People who suffer from irritable bowel syndrome (IBS) get big support from papaya for reducing bloating and constipation occurrences.

5. Good for eyes

Good vitamin-A content in papaya supports the eyes nicely. The deficiency of vitamin-A proves disastrous for the eyes, in shape of weaker eyesight, early cataract, and other eye’s ailments. The children today are worst off being exposed to fast food, mobiles and other video screens that harm their eyes. Papayas for them are an excellent source to refurbish their depleted vitamin-A supply.

6. Bones and Joints

Ample vitamin C in papaya is a boon for the bones and joints for its potent anti-inflammatory properties. Aging adds up to the woes of joints with more wear and tear, forming arthritis that destabilizes the normal movement. By adding papaya in meals regularly, one can have big relief from joint pains. Add Vitamin-C supplements along with papaya, if the joints problems become acute.

Papaya is also very useful in the cure of Polycystic Ovarian Syndrome and various other skin ailments. Thus, Health benefits of papaya are undeniable in daily meal plans.

References:

https://www.healthline.com/nutrition/8-proven-papaya-benefits

Health Benefits of Eating Papaya