Benefits of Pineapples and Its Recipes

Pineapple, with all its flavor, taste, and health benefits, is an amazing fruit to have. Pineapple actually is a mass of several berries, or a ‘fruit bowl’, so to say. Native to Brazil and Paraguay, pineapple is grown in most parts of the world today. It is termed as ‘Ananas comusus’ for its similarity to a pine cone. Here are some of the benefits of pineapples along with the recipes.

Avail benefits of pineapples for good health!

Health Benefits of Pineapples

Controls Constipation

This amazing fruit for its contents like Bromelain, fiber, and water, provides tremendous benefits to the stomach and helps in regularizing bowel movement. Pineapple in juice form is a natural form of laxative. Hence, it’s a great cure for chronic constipation.

Fat Burning

Pineapple is excellent for promoting body metabolism, as it contains enzyme bromelain in its juice that offers amazing fat loss properties by metabolizing proteins. This protein helps burn belly fat. Pineapple is recommended for people with obesity.

Anti-inflammatory

Pineapple has one of the most vital compounds including bromelain for promoting good health. This enzyme along with other compounds provides anti-inflammatory properties to relieve pain. It also offers blood thinning like aspirin does and offers speedier recovery from injuries and cramps. In fact, it’s excellent for patients with arthritis or gout.



Cures Stomach Issues

Pineapple has diuretic properties, thanks to plenty of potassium, bromelain, Vitamin C and dietary fiber contents it carries. It helps reduce bloating, detoxifies the body as well as improve digestion.

Stomach Bloating

Perfect for Eyes

Pineapple is a rich source of manganese and potassium minerals, vitamin C, and several anti-oxidants. It fights to maintain body cells and stops their deterioration. It offers great benefits to the eyes of the senior people by controlling macular degeneration. Being a good source of beta carotene, it provides good eye health to all.

Normalizes Hypertension

Hypertension is a common problem, affecting millions of people in the world. Uncontrolled high blood pressure causes numerous health problems and complications. Pineapple, for those people suffering from hypertension, provides great relief. It has sodium and potassium in ample quantity to bring down the blood pressure around the normal point.

Related post- Home remedies to treat high blood pressure

Immunity booster 

You don’t need lab-made vitamins when you drink pineapple juice regularly. It contains most of the vitamins like A, C, E, and K that the body requires essentially. Besides, it carries minerals like potassium, calcium, electrolytes, and phytonutrients like carotene. This reservoir of nutrients keeps your body and all the vital parts in fine shape and improves immunity.

Fertility Promoter

Pineapple helps in eliminating infertility in a woman. Its consistent use and plenty of folic acids work beautifully to check this issue.  Hence, try consuming pineapple in any form whether raw, as juice, or tossed in a salad for good results.

Oral health 

Enhance the oral health through the benefits of pineapples.

Chew some pineapple pieces daily for strong teeth and healthy gum tissues. The astringent properties available in the fruit boost oral health and even prevent oral cancer.

Pineapple Recipes

Pina colada

A Puerto Rican mocktail, pina colada is made with fresh pineapple juice and coconut milk. Just add 2 cups of fresh pineapple pieces, 3/4th cup of thick coconut milk, and 5-6 ice-cubes in a blender, churn it and a healthy drink is ready. Garnish with few pineapple wedges.

Piesome Heavy Stainless Steel Fruit Pineapple Corer Slicer

Piesome Heavy Stainless Steel Fruit Pineapple Corer Slicer Peeler Kitchen Cutter Knife, Stainless Steel Pineapple Cutter, Pineapple Peeler, Pineapple Corer (Black)

Fresh pineapple Juice
  • Take 2 cups of chopped fresh pineapple wedges
  • 1 cup or more water with few ice cubes.

Blend well along with some sugar and black salt as per your taste. For amazing taste, add half a spoon of roasted cumin powder. Blend them all and enjoy a refreshing drink to avail benefits of pineapples.



Peanut and Pineapple salad

Pineapple can make your salad amazingly healthy.

  • Cut one pineapple in 2cm sized,
  • 200g cherry tomatoes cut in halves
  • 4 Tbsp. of roasted peanuts
  • mint leaves
  • few chilies
  •  little sugar
  • 1tbsp soy sauce
  • 1 tsp. lime juice
  • salt to taste

Now, toss them well together in a large bowl, your healthy and filling salad is ready.

 

Related post-

Reasons to include pomegranate in your diet

 

Types of Mushrooms, Nutritional Value, and Health Benefits

paris-mushrooms

Nature’s gift to humans, nutrient-packed mushrooms are popular in the world for their exceptional nutrients and amazing taste in different recipes.  Interestingly, mushrooms have over 14,000 varieties found in the world, but out of that only 50 % are eatable. Read on to find all information about the health benefits of mushrooms, its types, and all its nutritional values.

Types of Mushrooms

Here are few popular types of mushrooms out of its massive variety-

button-mushroom
Button mushrooms are the most popular variety among all
White Button Mushroom:

Also called able mushroom, cultivated mushroom, button, and champignon comprise 90% of mushrooms that people eat. It is used in making soups, salads, and in pizza toppings.

Portabello Mushroom:

This is big size mushrooms. It has alternate names as Portobella, field mushroom, and open cap mushroom. Portabello Mushroom is used in making sauces, pasta, and an ingredient in various grilled recipes.

Crimino Mushroom:

Known also as Cremini, baby Bellas, golden Italian mushrooms, and brown mushrooms, these are tasty and savory mushrooms.

Maitake Mushroom:

Hen of the Wood, ram’s head, kumotake, and dancing mushroom are its few interesting alternate names. It is as big as cabbage with a nice flavor used in various recipes.

Shiitake Mushroom:

shiitake-mushroom

This umbrella shape brown capped mushroom has alternate names like oak fungus, black forest, black winter, brown oak, black mushroom, and forest mushroom.

Oyster Mushroom

mushroom-oyster

Tree oyster, angel’s wings, abalone mushroom are few of its strange names. It is often used in Japanese and Chinese foods.

Enoki Mushroom:

It is also called Enokitake, enokidake, winter mushrooms, and winter fungus. This shiny white-capped mushroom, attached to a thin stem is merged in various dishes.

Chanterelle Mushroom:
One of the most healthy types of Mushrooms- Chanterelle

Golden, yellow, chanterelle, egg mushroom, and girolle are some of its popular names. This trumpet-like mushroom is prevalent in Europe and the USA.

Beech Mushroom:

This mushroom has subtle flavor & taste when cooked. Buna shimeji, beech brown mushroom, clamshell mushroom are its other names.

King Trumpet Mushroom:

It is also known as king oyster, king brown mushroom, trumpet royale, and French horn mushroom. This huge mushroom has a thick stem used for cooking.

A to Z Magic Mushrooms Making Your Own for Total Beginners

Nutritional Values

Mushrooms hold various vitamins in itself, such as vitamin D and vitamin B, including pantothenic acid (B5), niacin (B3), and riboflavin (B2). Besides, it has calcium, copper, selenium, glutathione (GSH), fiber, magnesium, zinc, potassium, and protein in its reservoir of nutrition. It also has 90% water as its major constituent.

The nutritional values of mushrooms help the body with its cholesterol-free, low in calories, and fat-free properties. Mushrooms also have plenty of antioxidants like selenium and glutathione (GSH), which check the degeneration of cells, thus controlling diseases and inflammations. It also has an antioxidant called ergothioneine (ERGO) in its cap area, which is effective in fighting rogue cells and protecting from various illnesses. Some mushrooms are grown under sunlight also contain vitamin D in good quantity. For your benefit, here we have mentioned the main health benefits of mushrooms are:

Health Benefits of Mushrooms

The health benefits of mushrooms are immense in decreasing obesity and providing comprehensive health benefits.

Cancer:

Mushrooms with its rich nutrients, including powerful antioxidants, effectively prevent the degeneration of cells. Its antioxidants eliminate free radicals that destroy healthy cells and dangerously increase cancerous cells. Selenium mineral found in mushrooms increases liver enzyme function to cleanse cancer-causing substances from the body. Moreover, selenium eludes inflammation developing to become a tumor and decreases further tumor progression. Vitamin D also helps in curtailing cancer cells in the body.

Diabetes

People with Type I and type II Diabetes, who consume high-fiber diets, are able to lower blood glucose levels, lipids, and insulin levels. One cup of stir-fried mushrooms gives 3 grams of fiber out of the total fiber requirement of 21 grams to 25 grams a day for women and 30 to 38 grams a day for men. It also helps in increasing fiber intake in the soup form.

Cardiovascular health
Protect your heart with various types of Mushrooms

The health benefits of mushrooms include these substances in mushrooms that combine to support cardiovascular health. It is low in sodium and high in potassium contents that keep the blood pressure in the right order.

Mushrooms contain Beta-glucans and vitamin C, which help maintain good cholesterol level in the body.

Weight loss management

Dietary fiber fills the stomach considerably, leaving little scope for more food thus controlling the body weight. Mushrooms have two types of dietary fibers in their cell walls, beta-glucans, and chitin. These fibers enhance the feeling of a full stomach, thus decreasing overall calorie intake.

How to Store Mushrooms

You can keep the mushrooms in their original packing in the refrigerator. If that is in loose, place mushrooms in a brown paper bag and wrap it properly to prevent air entry. Brown bag absorbs moisture and maintains its original mushroom. If you keep the mushroom in a plastic container, then wrap it with a waterproof wrap and close the lid after keeping mushrooms there.

LINKS

https://www.epicurious.com/ingredients/how-to-buy-and-store-different-types-of-mushrooms-recipes-article
https://www.webmd.com/food-recipes/ss/slideshow-all-about-mushrooms
https://www.medicalnewstoday.com/articles/278858.php

 

Discover Benefits of Popular Herbs and Spices

The usage of herbs and spices has been there from the time immemorial, but it took some time for these to become indispensable for every kitchen. The herbs and spices magically change the flavor of the food to make it delightful and healthier. How these herbs and spices can make your culinary experience delightful with their distinct healthier properties? This is what we would learn here.

Cinnamon 

Amazingly flavored Cinnamon is beneficial for the health, as it helps in lowering blood sugar level by 10-29% and providing relief from nasty effects of diabetes.  It is bliss for the recipes, as it adds a new lease of life to the culinary experience.

Cinnamon (Dalchini)

Cinnamon has a compound cinnamaldehyde that offers immense health benefits. It is effective because it slows down the absorption of carbs in the digestive system. Cinnamon also has antioxidants that combat inflammations and inspire cell generation. It is effective in reducing cholesterol and triglycerides levels in the blood. A teaspoon of cinnamon powder every day in your food will give you good health.

How to take it every day:

The cinnamon powder as a food ingredient from 1 to 6 grams or one teaspoon. Drink cinnamon water, sprinkle the powder on breakfast cereal or add to Indian curries.



Ginger

Ginger has remarkable benefits in the treatment of nausea besides having anti-inflammatory properties.

The experts find that just 1 gram or more of ginger is enough in treating nausea and morning sickness. It has potent anti-inflammatory properties to help in pain, chemotherapy, and other body inflammations. This is also the main ingredient in several alternative medicines. Ginger extract per day substantially reduces colon cancer inflammation & pains.

ginger

How to take it every day:

Just 2grams of Ginger extract in food or raw form. Drink ginger tea and add ginger to everyday curries and dishes for maximized benefits.

Fenugreek

Fenugreek is a well-known herb that improves blood sugar level. Just 1 gram fenugreek extract per day helps in lowering blood sugar thanks to its plant protein 4-hydroxy isoleucine that improves hormone insulin in the body. It is a prominent Ayurveda ingredient used for increasing masculinity and sexual drive. As per Ayurveda recommendations, it enhances testosterone level also.

Fenugreek Seeds

How to take it every day:

Dry roast 1teaspoon and add in food. Another way, soak in water overnight and eat one teaspoon in the morning with water.

Holy Basil

Among several herbs and spices, Holy basil or Tulsi is considered sacred in India for its immense health benefits. Its leaves have some unique properties to counter different infections of bacteria, yeasts, and molds. Besides, it boosts the immune system by enhancing immune cells in the blood. It also reduces the sugar level in blood and helps in reducing anxiety.

Basil Leaves (Tulsi)

How to take it every day:

Take 3 to 4 leaves to drink after boiling with tea or add the same to your food.

Kitchen Garden Hub - Superb Seeds

Kitchen Garden Hub – Superb Seeds Packing Of 4 Herb Seeds (Basil, Rosemary, Oregano And Thyme)

Garlic

Garlic is an important ingredient in the food that enhances the culinary experience. However, garlic is known for no less for improving the heart’s health and lower the blood pressure. It has a compound called allicin, noticeable when garlic is cut or crushed. It reduces inflammation and offers antioxidant benefits.  Garlic is also good for controlling the common cold. It lowers high blood pressure and improves the heart’s health by lowering bad cholesterol by 10-15%.

Garlic

How to take it every day:

You can eat raw 4 to 5 cloves or add as a condiment in food.

Peppermint

Peppermint provides relief by reducing symptoms of nausea and IBS pains. It improves digestion and reduces bloating. Peppermint helps in giving relief to contracting colon and intestine muscles thus providing relief in irritable bowel syndrome or IBS. This herb is a wonderful ingredient from centuries, being in use for aromatherapy and medication.

peppermint

How to take it every day:

Peppermint oil in enteric-coated capsule forms totals 1200mg. Mint leaves in food or beverages is equally effective.



Turmeric

A wonder herb used in every recipe and curries from ancient times in South Asia. It’s a powerful anti-inflammatory, antiseptic, and antibiotic herb that contains Curcumin that offers yellow color in the food. Turmeric has multiple medicinal properties with its antioxidants like Curcumin.  Turmeric restores oxidative damages to the cells and helps in regenerating them. Out of all its health benefits, checking old age symptoms also is its prime benefit. Moreover, it improves brain functioning, Alzheimer’s disease, fights arthritis, and controls cancer and heart disease.

Turmeric powder

How to take it every day:

Turmeric as a condiment in all types of foods, curries, and veggies. You can also drink with milk by adding one teaspoon of turmeric powder for its antibiotic property.

Related Post: Herbs and Spices to Cure Diseases

Ref sources:

https://www.healthline.com/nutrition/10-healthy-herbs-and-spices#section10

Immense Benefits of Oregano Revealed Now

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:

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 – One of World’s Healthiest Berries

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.

Raspberries

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

Amazing Benefits of Eating Grapes

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.

Grapes

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.

Diabetes-Pancreas

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

Health Benefits of Lotus Seeds/ Makhana

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.

Lotus Seeds

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)

Health Benefits of Papaya

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.

Health Benefits of Papaya

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

Nutritional benefits of raisins

Many of the recipes contain raisins as essential ingredients in them. Generally, all know them as soft, brownish-yellow, and shrunken pieces used in salads, cakes, desserts, mutton recipes, and in many other dishes. However, few people know these are nothing but heat-dried, dehydrated grapes. Derived from a French word for grapes, raisins have remarkable nutritional value.

Here are some of the nutritional benefits of raisins.

Nutritional value of Raisins

Raisins are high in antioxidants like in dry prunes, although it may not contain as much vitamin C in them as in fresh grapes. Raisins comprise of 72% fructose and glucose sugars by weight.  Raisins carry 3% protein and 3.7% to 6.8% dietary fiber in them. Raisins improve digestion, boost iron in the body, and keep bones stronger. These benefit human health if consumed in limited quantity.

Raisins

Sugar and calories:

Raisins are also called ‘nature’s candy’ for their higher sugar content. Even a half cup of raisin has 47 g sugar and 217 calories. These are good for athletes who burn lots of calories in tough exercises. These are the perfect alternative to overpriced sports chews and gels.

Carbohydrates:

These are rich in carbohydrates also. These contain 79g carbohydrates in 100g of seedless raisins. These are good carbs for the body if eaten in moderation.



Fiber:

Half a cup of raisins or in 100g of its quantity, 3.7% to 6.8% dietary fiber is available. Largely, it makes up for the 10 to 24 percent of the total need for fiber in the body per day. Fiber boosts digestion by making the bowel system smoother and helping in preventing constipation.

Good Cholesterol:

Raisins are good for maintaining cholesterol level by decreasing low-density lipoprotein (LDL) type of ‘bad’ cholesterol.

Iron:

Raisins carry a good amount of iron in them. Half a cup or 100g of raisins comprises of 1.3 milligrams of iron. Statistically, it contains about 7 percent of the recommended dose of iron per day in women and 16 percent for adult men. Iron is essential for producing red blood cells and oxygenating body cells. Iron-deficiency causes anemia and other health issues.

Rich in Calcium:

Raisins provide 45 milligrams of calcium per 100g or half a cup of raisins. In fact, it makes up for 4% calcium that a human body needs every day. Calcium is crucial for healthy bones, teeth, and food absorption. Recommended calcium dose per day is essential to keep away the occurrence of osteoporosis in women. Raisins also contain boron element that along with Vitamin D and calcium keeps the bones and joints stronger.

Antioxidants:

Raisins have a variety of antioxidants or phytonutrients namely phenols and polyphenols. Antioxidants destroy free radicals from the body and help maintain body cells degeneration. These prevent deadly diseases like cancer, heart disease, and heart stroke etc. Raisins also promote good gum & teeth health because of the presence of antimicrobial compounds in them.

References:
https://www.healthline.com/health/food-nutrition/are-raisins-good-for-you

5 Amazing recipes of healthier Amlas or Indian Gooseberries

Amla or gooseberries are the ancient traditions in Indian sub-continent for its immense medicinal values. Vitamin C is its mainstay besides being loaded with antioxidants, Vitamin B complex, calcium, phosphorus, and carotene, to name a few. Innocuous looking, translucent, greenish amla has much to offer for your good health.

  • It has great detoxification properties
  • Supports heart, brain, lungs, liver and stomach functions
  • Great for healthy eyes, hair, and glowing skin
  • Terminates free-radicals and offers healthier body and longevity.

Why you would need all those supplements when you can have amla in your food? Here are few recipes with its immense benefits.

1. Amla Jam or Murabba

gooseberries jam

A winter preserve, amla murabba is your any time vitamin C supplement. This tasty yet easy to make recipe is just amazing.

Ingredients: 500gm amlas, 500gm sugar, a ¼ spoon of cardamom powder, and few strands of saffron.

Method:  Wash amlas, prick them with the fork, boil them on high flame for 10 minutes, then drain out the water. Dissolve sugar in 3 cups of water to make syrup, boil and add amlas for 15-minutes until tender.

Let the mixture cool in pan, cover it and let it stay in syrup for 2 days. Take out amlas and boil syrup again to higher density, after adding saffron and cardamom powder. Add amlas again to boil for a few minutes, let it cool to store it in a dry jar.

Ref: Tarla Dalal

2. Amla Honey party drink

Enjoy a sweet and sour cool and flavored healthy drink.

Ingredients: 4 chopped amlas, 1tsp amla crush, ½ tsp powdered star anise or ‘chakri Phool’, 1tbsp honey, and ice.

Method: Blend all the ingredients in 1-1/2 cup of water, then strain it. Add honey and ice to serve after garnishing with Chakri phool.

Ref: Tarla Dalal



3 Gooseberry (Amla) Crumble

Ingredients: 500g gooseberry (Amla) washed, 175gm plain flour, 85gm Golden castor sugar, 75 gm Demerara sugar. 85 g salted butter.

Method:  Preheat the oven, mix amlas with castor sugar, spread in the baking tray with 2tbsp water. Now make crumble with the flour, butter, and a pinch of salt. Mix them well then add Demerara sugar. Spread the mix atop gooseberries to bake for 40 minutes.

Gooseberry (Amla) Crumble

Ref: BBC Good food

4. Amla (gooseberry) Pickle

This pickle will make your meal even more healthy and interesting.

Ingredients: 20 amlas, 6 tsp fennel seeds (saunf), 1/2 tsp asafoetida (Hing), coarsely ground 6 tsp split fenugreek seeds (methi kuria), 2 tsp nigella seeds (kalonji), 6 tsp chili powder, 2 tsp turmeric powder (haldi), 4 tbsp mustard oil, 3 tsp salt.

Method: Wash and boil amlas for 10 minutes, take out and cut them in pieces. Boil amlas for approximately 8 to 10 minutes. Drain water and allow them to cool. Cut the amlas in pieces.

Mix all ingredients well with mustard oil and toss them together with amlas.

Keep the pickles in a glass jar and expose it to the sunlight for 4 days. It is good to eat for 1 month and about 6 months in the fridge.

Amla (gooseberry) Pickle

5. Sun-dried amla

Eat dried and lemony amlas.

Ingredients: Amlas, lemon juice, and salt

Method: Wash amlas, cut in thin slices without seeds, add lemon & salt then sun dry them for few days after spreading all on a big platter.

Have a happy time with Amla!

References:

https://www.tarladalal.com/recipes-using-amla-49
https://www.bbcgoodfood.com/recipes/collection/gooseberry

3 Best Sesame Seeds Recipes that Help You Stay Fit during Winter

Winters are here and you need to take special care for yourself to be able to enjoy the holiday season well. Warming foods must make a grand appearance on menus and dining tables. Sesame seed (til in Hindi), is one of the warming foods widely recommended by health experts and Ayurveda medics. These minuscule seeds are used in a number of winter sweets such as til-gur (jaggery) ladoos, rewari, and gajak. The seeds are associated with longevity and prosperity in several Indian religious lores.

sesame-seeds

Here are some delectable and healthful sesame seeds recipes to help you include more sesame seeds in your diet, this winter:

1. Winter Garlic Sesame Seeds Dressing Salad

This salad is loaded with antioxidants and amazing benefits of sesame seeds.

Ingredients

Garlic – 1 head

Olive oil – 2 tbsp

Chopped kale leaves – 6 cups

Chopped broccoli slaw – ¾ cup

Thinly sliced red onion – ¼ cup

Unseasoned rice vinegar – 2 Tsp

Low-sodium soy sauce – 1 Tsp

Honey – ¼ Tsp

Orange zest – ¼ tsp

Toasted sesame oil – 1 tbsp

Sesame seeds – 2 tsp


Preparation Method

Step 1 – Preheat the oven to 425 degrees F.

Step 2 – Bake garlic for 45 minutes on a sheet of aluminum foil with 1 teaspoon of the olive oil drizzled on it. Remove from the oven and open the foil. Allow the garlic to cool.

Step 3 – Place the kale in a medium bowl. Now add a teaspoon of olive oil. Rub oil into kale for about 2 minutes gently. Add the broccoli slaw and onion to the kale.

Step 4 – Discard skin of roasted garlic cloves and place into a separate bowl. Add orange zest, rice vinegar, honey, and soy sauce into the garlic until smooth. Add sesame oil and the remaining olive oil.

Step 5 – Add veggies to the bowl with the dressing. Toss and sprinkle sesame seeds.

Step 6 – Serve immediately.

2. Sesame Seed Jaggery Balls

Sesame seeds are rich in calcium, good fats, fiber and a number of essential minerals and vitamins, which are great for the hair, skin and overall health. So, go ahead and incorporate these healthy seeds in your diet!

This recipe is good for young, old, and the kids.

Ingredients

Sesame seeds – 1 cup

Melted Ghee – 3 tablespoon

Water – 1/2 cup

Powdered jaggery – 1 cup

Black cardamom – 8

Preparation Method

Step 1 – Dry roast sesame seeds in a flat pan on medium heat until they turn pale golden.

Step 2 – Put the jaggery and water in a pan. Heat and allow it to melt and forms a thick syrup. Drop a little syrup into a bowl of chilled water. If it forms a ball, your syrup is ready.

Step 3 – Now add the toasted sesame seeds to the syrup. Mix well.

Step 4 – Add some ghee and cardamom powder. Mix well. Take the mixture off from heat.

Step 5 – Grease your palms with ghee. Create a golf ball-sized lump of the warm mixture. You must roll it between your palms till smooth.

Step 6 – Lay the balls on a greased plate to cool. These will soon harden to candy-like texture.

Tip  – You can store jaggery balls for up to 10-15 days in an air-tight container.

3. Sesame Seeds Pulao

This is a delicious dinner recipe. It is highly nutritious with white sesame seeds added as one of the main ingredients.

Ingredients Required

Basmati rice – 2 cups

Red chilies – 4-5

Sesame seeds – 2 tbsp

Peanuts – 1/2 cup

Cashew nuts – 1/2 cup

Cream – 1/2 cup

Desi ghee – 3 tbsp

Mustard seeds – 2 tsp

Curry leaves – 10 -12

Uncooked urad dal – 1 cup

Salt

Preparation Method

Step 1 – Wash the rice with water. Soak for a while.

Step 2 – Dry roast the red chilies in a pan and add sesame seeds.

Step 3 – Grind them. Keep aside.

Step 4 – Heat a pan and add desi ghee. Add peanuts and cashew nuts and fry them.

Step 5 – Once they turn brown, take them out. Keep aside.

Step 6 – Heat ghee and add cream. Mix well.

Step 7 – Add the fried nuts to this mix.

Step 8 – Allow it cook for a minute or two. Pour it out in a bowl and pour this over the rice once cooked.

Step 9 – Heat some ghee in a flat-bottomed pan.

Step 10 – Add the mustard seeds, curry leaves, and urad dal.

Step 11 – Mix well. Add the ground sesame seeds and red chilies once daal turns golden brown.

Step 12 – Mix well. Add some water (2 cups or more). Allow it to boil and add rice.

Step 13 – Stir gently. Add a pinch of salt.

Step 14 – Allow it cook on low heat till the water evaporates.

Step 15 – Add nut and cream mixture once the rice is cooked.

Step 16 – Mix well. Cover it with foil paper and allow it cook for 2- 3minutes.

Step 17 – Serve hot.

References:

https://food.ndtv.com/lists/10-best-sesame-seeds-recipes-1712210
https://www.ndtv.com/food/sesame-seeds-til-for-winters-warming-benefits-and-5-delicious-recipes-to-try-1952389
https://www.myfooddiary.com/blog/winter-salad-with-garlic-sesame-dressing

Top 7 Superfoods that Work for Growing Children

If you want to make sure your kids grow healthy, ensure you feed them the right amount of superfoods. Kids require a proper supplement of nutrients. Energy when combined with nutrients in right amounts, children can grow healthier and properly.

Unfortunately, kids are in the current times more dependent on fast food and ready-made meals these days. This has resulted in retarded growth and unhealthy conditions such as obesity.

Including superfoods will help to accelerate growth and health in kids. Here are top 7 superfoods that work for growing children listed below:



1. Milk

Milk is undoubtedly the most crucial part of a child’s daily diet. Loaded with vitamin D and many valuable vitamins like calcium and phosphorous, milk is one of the best of top 7 superfoods that works for growing children. It is vital for the growth and development of teeth, nails, and bones in children. Your child should be given at least 1-2 glasses of milk on a daily basis for healthy development.

Milk

2. Bright Coloured Fruits and Vegetables

Make sure you include many carrots, tomatoes, bell peppers (green, yellow, and red), and papaya in your diet. These superfoods are high in carotenoids and beta-carotene which get converted into active vitamin A inside the body. Vitamin A is very essential for vision, proper growth, good skin, and repair of body tissues.

Bright Coloured Fruits and Vegetables

3. Eggs

Rated as one of the top 7 superfoods for growing children, eggs are a powerhouse of healthy protein. They are very beneficial for kids in the growing stage. B vitamins in eggs also contribute to the development of the neurological system and brain function. This is not all. Eggs also comprise of several other healthy nutrients such as selenium, folate, omega-3 fatty acids, zinc, vitamin D, and iron. The kids must have at least 1-2 eggs for breakfast. This will provide them with the necessary energy for activities day long.

eggs

4. Fish

Brain development is very essential for growing children. Fish makes for a necessary and compulsory part of their diet to ensure the same. Experts suggest that kids must consume fish at least twice a week. Regular consumption of the right amount of fish will let your kids have maximum benefits of nutrients such as B vitamins, protein, omega-3 fats, and minerals. All of these nutrients will work together to promote the healthy development of the heart, cognitive system, and eyesight of your kid. Take care that you don’t feed your kid with shark, swordfish, and marlin. The best kinds are tuna and salmon.

Salmon fish

5. Apples

There is a famous saying, an apple a day will keep the doctor away. No wonder apples are deemed as a healthy snack for all. Loaded with fiber, antioxidants, and vitamin C, these should be taken as a great alternative to junk food.

apples

6. Chicken

Chicken is loaded with protein. The recipes made from chicken are one of the top 7 superfoods that work for growing children. Since it has a very mild and tender texture, it is recommended as the first protein supplement for babies.

Chicken Nachos

7. Carrots

Yummy bright orange colored superfood is overloaded with nutrients that offer a healthy and much-needed boost to the immune system. It is also good for the eye health of your kid.

carrots