FoodFood Blog

Content Source: https://indianexpress.com/article/lifestyle/health-specials/why-diabetics-should-have-the-green-instead-of-the-red-apple-8199908/

Although red apples taste sweeter, green apples contain less sugar, more fibre and antioxidants. They also lower blood sugar levels and have a low glycaemic index and glycaemic load, say nutritionists.

The juicy red apple from the hills is tempting on the shop shelf but this is one fruit you can safely sink your teeth into even if you are a diabetic. Eating apples on a regular basis has the potential to reduce insulin resistance, which should lead to lower blood sugar levels. “This is because the polyphenols in apples, which are found primarily in apple skin, stimulate your pancreas to release insulin and help your cells absorb sugar,” says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals.

And if you are one of those who believes in micro-portioning their diet according to the nutrient quotient, then simply go for green apples. “Although red apples taste sweeter, green apples contain less sugar, more fibre and more antioxidants. They also lower blood sugar levels,” says she. The glycaemic index of apples is around 39, even lower than that of cornflakes.

Apples are full of several health benefits. Yet, the carbs in the fruit can have an effect on your blood sugar levels. However, the good news is the carbs found in apples affect your body differently than the sugars found in foods containing refined and processed sugars. And if you have diabetes, keeping a tab on your carbohydrate intake is important. “That being said, all carbs are not created equal. A medium apple has 27 grams of carbs, but 4.8 grams of those are fibres, which work to slow down the digestion and absorption of carbs which in turn do not cause your blood sugar levels to spike as quickly. Sugar enters the bloodstream slowly. Furthermore, much of the sugar found in apples is fructose which has little effect on blood sugar levels when consumed as a whole fruit.

Apples improve insulin resistance. Insulin is a hormone that plays a vital role in transporting sugar from your blood to your cells. In people with diabetes, either the hormone is not produced at all (type 1) or is not produced in enough amounts to meet your daily needs (type 2) in addition to cellular resistance produced to the insulin. “Regular intake of apples has the potential to reduce insulin resistance, which should lead to lower blood sugar levels,” she adds. Specific flavonoids, such as quercetin, present in apples help improve blood glucose levels by slowing down carb digestion. Chlorogenic acid may help your body use sugar more efficiently while Phlorizin may slow down sugar absorption into the bloodstream.

WHAT DO STUDIES SAY?

A 2019 meta-analysis of multiple studies, including 339,383 participants, found that apple consumption may significantly decrease the risk of Type 2 diabetes. A review published in the American Journal of Clinical Nutrition in 2017 found that replacing glucose or sucrose with fructose in foods or beverages led to lower post-meal blood sugar peaks and insulin levels. In addition, pairing fruits with a healthy fat or protein may lower the spike in blood sugar.

Some guidelines by the US-based National Library of Medicine suggest that people with diabetes consume eight to ten servings of different fruits and vegetables per day. A serving of fruit is equivalent to one small apple.

Content Source : https://www.india.com/lifestyle/healthy-foods-5-foods-that-will-improve-your-beauty-sleep-5467262/

Insomnia or sleeplessness has become a common disorder that is affecting a large global population and impairing general health and mental wellbeing. So, if you are one of them, here are 3 foods that shall slowly soothe your body into a comfortable sleep.

The importance of proper sleep for your overall health cannot be overstated. It may help you avoid certain chronic illnesses, keep your brain healthy, and strengthen your immune system. Although many people struggle to get enough sleep, it is generally suggested that you receive between 7 and 9 hours of unbroken sleep each night. You can encourage excellent sleep through a variety of ways, including dietary adjustments, as some foods and beverages have sleep-promoting characteristics .

According to Dr Lovneet Batra, “Getting a good sleep is a mandatory part of life that naturally rejuvenates us physiologically, biochemically, and at the cellular and molecular level as well. And generally it is recommended to get 7- 9 hours of uninterrupted sleep each night.”

But insomnia or sleeplessness has become a common disorder that is affecting a large global population and impairing general health and mental wellbeing.
So, if you are one of them, here are 3 foods that shall slowly soothe your body into a comfortable sleep.

Ashwagandha: Ashwagandha’s main active ingredients are withanolides, which are believed to carry a host of benefits including the ability to ease stress and stress has been linked to poorer sleep quality. Plus, it naturally contains triethylene glycol that may bring on sleepiness.

Almonds: Nuts like almonds are often considered to be a good food for sleep. Almonds contain melatonin as well as essential minerals like magnesium and zinc that are essential to a range of bodily processes. A combination of melatonin, magnesium, and zinc improves sleep efficiency and could assist sleep.

Chamomile Tea: Chamomile tea is a popular herbal tea that may offer a variety of health benefits. Specifically, Chamomile tea is widely regarded as a mild tranquilizer and sleep-inducer. The sedative effects may be due to the flavonoid, apigenin, that binds to benzodiazepine receptors in the brain.

White Rice: Eating high-GI foods, such as white rice, at least 1 hour before bedtime may help you sleep better.

Content Source: https://colorfulrecipes.com/lebanese-mankousheh-recipe/

What in the world is a Mankousheh, you ask?

A Mankousheh is a popular levantine food consisting of dough topped with thyme, cheese, or ground meat. It is often referred to in the plural form of Manakish, also manaqish, manaeesh or manakeesh or in singular form man’ousheh, mankousheh or mankoushe.

This Lebanese Mankousheh recipe is topped with thyme.

The way we make it at home is on a hot pizza stone on the grill. You can easily make it in the oven instead. But I highly recommend the stone in a grill method to achieve the perfect brick-oven-like result.

There are several ways to prepare the dough. Our go-to method is well documented in another post where we talk about our trusted pizza dough recipe. We use the same dough for all pizzas and manakeesh we make.

More on the Thyme Blend

The thyme mix is very easy to prepare. Just mix the thyme (zaa’tar) with olive oil. You will want enough olive oil to make spreading the mix on the dough easy.

The thyme mix is a natural blend of deep green roasted thyme, roasted wheat, tangy sumac, and toasted sesame seeds.

Just spread and press the dough by hand first and then use a rolling pin to form it into a 12″ circle. Then dust with flour as needed as you roll the dough on both sides.

Dust a pizza peel with flour, pick up the mankousheh and slide it on the pizza stone. The stone should be already sitting in a pre-heated grill on high for about 10 minutes.

It usually takes 3 to 4 minutes. The time varies based on your grill and how well the stone is pre-heated. Open the grill after 3 minutes to check on it. Lift it with the peeler to check if it’s to your liking. When done, simply pick it up with the peeler. You can then slice it like you would slice a pizza or cut it with scissors if that’s what you prefer.

A mankousheh goes well with veggies and herbs like tomatoes and mint on the side or even inside of it if you want to roll it into a sandwich.

Enjoy! 🙂

Lebanese Mankousheh Recipe

• Author: Nick K
• Prep Time: 10 min
• Cook Time: 3.5 min
• Total Time: 13.5 min
• Yield: 6 slices

Print Recipe

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Ingredients

1. Dough, one
2. Thyme Zaa’tar Blend, 2.5 tbsp
3. Olive oil, 2 tbsp
4. Salt, 1/4 tsp

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Instructions

1. Place the pizza stone in the grill and pre-heat it for about 10 minutes on high.
2. Meanwhile, mix the thyme zaa’tar blend in a bowl with the olive oil.
3. Press the dough by hand.
4. Dust and roll the dough on both sides into a 12″ diameter circle.
5. Spread a thin layer of the blend evenly on the dough using a spoon.
6. Note that you may not need the entire thyme blend. All you need is a thin layer.
7. Sprinkle some salt evenly all over.
8. Pick up the mankousheh with a pizza peel and slide it gently on the hot pizza stone.
9. Set a timer for 3 minutes.
10. Open the grill and lift the mankousheh with the peel to check if the bottom is to your liking.
11. It usually takes 3 to 4 minutes. But as always, it depends on your grill and how hot the pizza stone is.
12. Pick up the mankousheh with the peek and place it in a large tray.
13. Slice it and enjoy with your favorite veggies like tomatoes, cucumbers and mint.

Content Source: https://www.healthkart.com/connect/different-types-of-cooking-oils-and-their-benefits/bid-4975

When it comes to selecting a cooking oil, there is no dearth of options. But the point here is, do all cooking oils are healthy? Or do they remain healthy after cooking?

Cooking is an integral part of every Indian kitchen and our mother’s put in a lot of effort in deciding what to cook for us, whether it lunch, dinner or breakfast. While selecting what to cook is an ongoing battle, there is one more battle that women often fight within when they go for grocery shopping, i.e. to decide which cooking oil is good and healthy for their family.

These days, the market is flourished with numerous cooking oil options, where some claim to be good for heart health, while some say that they are rich in Omega fatty acids. The confusion remains never ending. While it matters a lot whether the cooking oil you  are choosing is healthy or not, another thing that is equally important is to identify whether the oil will remain healthy after being cooked or not?

When you are cooking your meal on high eat, you certainly don’t want your cooking oil to get oxidized or go rancid easily? When cooking oils go under oxidation they form free radicals after reacting with oxygen, which is basically harmful compounds not suitable for consuming. Thus, it becomes important to identify your cooking oil’s resistance to oxidation and rancidification both at low and high heat.

Image Source: www.thinkingmomsrevolution.com

To get more clarity on this, let’s discuss different types of cooking oils in detail.

Coconut Oil

Coconut oil is the undisputed winner when it comes to high heat cooking because close to 90% of the fatty acids present in coconut oil are saturated, which makes it highly resistant to heat and high temperature. Also, this oil remains semi-solid at room temperature and can last for even years without going rancid.

Some of the popular benefits of coconut oil include its rich of fatty acid called Lauric acid, which can lower your cholesterol and kills bacteria and other pathogens found in human body. Fats present in coconut oil also help in boosting metabolism and increase the feeling of fullness as compared to other cooking oil options.

Image Source: www.homegardenservices.com

Butter

Butter has been often demonized for its saturated fat content, but the reality is there is nothing to fear from real butter and it’s the processed margarine that you need to steer clear off.

Real butter is actually good for your healthy and is also fairly nutritious when used for cooking. It contains a good amount of Vitamins, Vitamin A , E, and K2 and is rich in fatty acids like Conjugated Linoleic Acid and Butyrate, both of them are known for their powerful health benefits.

Your regular butter contains tiny amounts of proteins and sugar, which tend to burn butter white cooking on high heat. If you want to avoid that, you can make clarified butter or ghee, a popular edible oil in Indian kitchens, at home so that there will be no traces of lactose and proteins and all your using is pure butterfat.

Image Source: www.diffen.com

Olive Oil

Olive oil has been often touted as the best cooking oil for its heart-healthy effects and is also one of the main reasons behind the many health benefits of Mediterranean diet. Olive oil also raises your HDL, the good cholesterol, and lowers the amount of LDL, the bad cholesterol, circulating in your blood stream. Several studies conducted on olive oil benefits have shown that, despite having fatty acids with double bonds, olive oil is good for cooking because of its resistance to heat.

However, it is important to opt for extra virgin olive oil only as it contains more nutrients and antioxidants than its refined forms. To prevent olive oil from going rancid, store it in a cool, dry and dark place.

Image Source: www.naturallycurly.com

Palm Oil

As the name suggest, palm oil is derived from the fruits of oil palms and is mostly rich in saturated and monounsaturated fats, with the very small amount of polyunsaturated fat present in it. All these factors make palm oil a good option for cooking. Red palm oil, the unrefined form of palm oil, is considered to be the best option as it is rich in Vitamin E, Coenzyme Q10, and other nutrients.

Flax Seeds Oil

Flaxseed oil contains a lot of Omega-3 and Alpha Linolenic Acid (ALA) and many people have been using this oil as a supplement to meet their Omega-3 fats requirements.

However, evidence has shown that the human body is not efficient enough to convert ALA to the active forms like EPA and DHA, which can be found in plenty in Fish Oil. Also, because the flaxseed oil contains a lot of polyunsaturated fats, one should not use it for cooking purpose.

Image Source: www.breakingmuscle.com

Canola Oil

Canola oil is derived from rapeseeds after removing erucic acid, which is a bitter toxic substance found in rapeseeds.

The fatty acid breakdown of Canola oil is fairly good as it contains most of the monounsaturated fatty acids and also contains Omega-6 and Omega-3 in 2:1 ratio, which makes it fit for cooking.

Peanut Oil

There are a variety of nut oils available in the market which tastes awesome, but their rich polyunsaturated fats content makes them unfit for cooking. Such nut oils can be used as a part of some recipes but should not be actively used for frying or high heat cooking.

The same goes for peanut oil as well, even though peanuts fall under legumes category their oil composition is same as that of nuts oil.

Image Source: www.newhealthadvisor.com

Vegetable Oils

This is one of the most common variants used in Indian kitchens. The industrial seed and vegetable oils are highly processed with rich Omega-6 fatty acids content. These oils are not at all fit for cooking and one should avoid them altogether. These oils are also often advertised to be ‘heart healthy’, which is not true, instead such oils can lead to some serious diseases like heart problems and even cancer.

Cooking oils that you should avoid include:

• Soybean Oil
• Corn Oil
• Cottonseed Oil
• Canola Oil
• Rapeseed Oil
• Sunflower Oil
• Sesame Oil
• Grapeseed Oil
• Safflower Oil
• Rice Bran Oil

A study conducted in U.S. Market has discovered that most of the cooking oils easily available in departmental stores contain between 0.56 to 4.2% trans fats, which are highly toxic.

Image Source: www.lifehacker.com

How To Preserve Your Cooking Oil

To ensure that your cooking oils and fats do not rancid, it is important to consider certain factors,that include:

•  Do not buy cooking oils in large batches, instead buy a small one, which you will use before they get expired.
•   Store oils like olive, palm, and avocado, which are rich in unsaturated fats, in a dark, cool  and dry environment so that they are less likely to oxidize or go rancid.
•   Heat, oxygen, and light are the main reasons behind the oxidative damage of cooking oils.
•   Make sure the lid of your cooking oil jar or can is tightly screwed after use.

Content Source: https://edition.cnn.com/2022/05/02/health/vegetarian-diet-child-development-effects-wellness/index.html

CNN  —  If you’re wondering how your child might fare on a vegetarian diet, a new study offers some factors to consider. Children eating a vegetarian diet and children who ate meat were similar in terms of growth, height and nutritional measures, but vegetarian children had higher odds of being underweight, according to a study published Monday in the journal Pediatrics.

“Over the last 20 years we have seen growing popularity of plant-based diets and a changing food environment with more access to plant-based alternatives, however we have not seen the research into the nutritional outcomes of children following vegetarian diets in Canada,” said Dr. Jonathon Maguire, the study’s lead author and a pediatrician at St. Michael’s Hospital of Unity Health Toronto, in a news release.

The authors used data from nearly 9,000 children who were between 6 months and 8 years old and had participated in the TARGet Kids! Cohort between 2008 and 2019. TARGet Kids! is a primary care practice-based research network and cohort study in Toronto. Details on the diets these children ate were according to their parents, who answered whether their children were vegetarian (which included vegans) or non-vegetarian.

During each health supervision visit over the years, research assistants for TARGet Kids! measured participants’ body-mass index, weight, height, cholesterol levels, triglycerides, vitamin D levels and serum ferritin levels. Ferritin is a cell protein that stores iron and enables the body to use iron when needed, so a ferritin test indirectly measures blood iron levels, according to Mount Sinai Health System.

At the beginning of the study, 248 children (including 25 vegans) were vegetarian, and 338 more children had become vegetarian sometime later during the study. Children were followed up with for nearly three years on average. There weren’t any significant differences between vegetarian and non-vegetarian children regarding standard BMI, height, serum ferritin levels and vitamin D levels.

However, vegetarian children were nearly twice as likely to be underweight than non-vegetarian children.

Being underweight can be a sign of malnutrition and can indicate that one’s diet isn’t enough to support appropriate growth, according to the study news release. Specific details about dietary intake or quality, and physical activity, weren’t available to the authors – which could influence growth and nutrition.

Studies with longer follow-up periods and information on motivations for eating vegetarian – such as socioeconomic status – would also be helpful for understanding links between children’s development and vegetarianism, the authors said.

The findings highlight “the need for careful dietary planning for children with underweight when considering vegetarian diets,” Maguire said.

“The kids that were underweight both in vegetarian and non-vegetarian (groups) were similar and were younger in age and of Asian descent,” said Amy Kimberlain, a registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson. Kimberlain wasn’t involved in the study.

“Ethnicity could certainly have played a part in the weight finding,” said Dr. Maya Adam, a clinical assistant professor in the pediatrics department at Stanford School of Medicine, who wasn’t involved in the study.

The Asian children “were likely of East Indian descent, because this subset of the ‘Asian’ demographic box (which I also end up choosing as a person of Indian heritage) is much more likely to practice vegetarianism,” Adam said via email. “In India, children’s growth charts differ from US growth charts. An average 5-year-old girl in India is expected to weigh 17 kilograms and stand about 108 centimeters tall. In the US, an average 5-year-old girl of the same height is expected to weigh 18 kg.”

Regardless, “it’s important for kids to be monitored for their growth, regardless of their diet,” Kimberlain said. “A vegetarian diet can be a healthy choice for all kids. The key is making sure that it is well planned out. With the help of a registered dietitian nutritionist, kids’ growth can be monitored as well as their nutrients needs to ensure they are being adequately consumed.”

If you and your children are experimenting with eating vegetarian or vegan, having alternative options is important “in case one day they like something and the next day they don’t,” Kimberlain said.

Guidelines by country

When feeding babies and children a vegetarian diet, parents should ensure regular consumption of eggs, dairy products, soy products and nuts or seeds, in addition to vegetables, fruits, beans and lentils, grains and oils, the current US Dietary Guidelines for Americans recommend.

Be extra careful to include foods rich in iron and vitamin B12, since plant-based sources of those nutrients are less bioavailable compared with animal foods. Different beans, dark leafy greens and sweet potatoes are iron-rich. And nutritional yeast, dairy products and cereals are some vitamin B12 sources. The guidelines have a graphic table on appropriate servings of each food group per day.

Canadian guidelines say a vegetarian diet can be adequate for children when milk and eggs are included.

Harness the wisdom of the Yogic culture with Sadhguru as he explains how Ekadashi was chosen to be a day of fasting. If fasting is a struggle for you, here are seven delicious recipes that will keep you energized yet light.

What is Ekadashi?

Sadhguru: Ekadashi is the 11^th day after the full moon and the 11^th day after the new moon. The human physiology goes through a cycle called a mandala, approximately every 40 to 48 days. In this cycle, three specific days, which may be different from person to person and need not come with equal spacing, will arise when the body does not demand food. Forcing yourself to eat food on those days is not a good thing to do. If you identify those days in your life and not give the body food – because it is not asking – a lot of your health issues will be handled by that simple pattern. 

The Importance of Ekadashi Fasting

This cycle in the system is something that most people can identify if they take away the nonsense of “so many calories, so much protein and so much mineral should be eaten.” If they listen to the body, these three days can be easily identified by most human beings. You should not eat on these days. This was said because someone observed their own system and expressed this. But then people did not have the awareness so they fixed the Ekadashi for not eating, as there are three Ekadashis every 48 days.

On the day of Ekadashi, the very planet is in a certain state, so if we keep our body light and available, our awareness will turn inward.

On the day of Ekadashi, the very planet is in a certain state, so if we keep our body light and available, our awareness will turn inward. The possibility of opening the door within is more on that day. If you have a full stomach, and you are unaware and dull, you will not notice it. So to stay alert and also to purify the body, you go without food on that day – you ate dinner the previous day and the next thing you eat is dinner on Ekadashi. 

Preparing for Ekadashi Fasting

Suppose one wants to fast for a certain period, it must always be supported with the right kind of spiritual practices or sadhana. If you forcefully fast without preparing your body and mind sufficiently, you will only cause damage to your health. But if your body is properly prepared, if you are mentally also in a certain state, if you are prepared energy-wise, then fasting can be of much benefit to you. 

Forceful denial of food is not the point. The point is to make everything into a conscious process.

If you are constantly drinking coffee or tea, then, if you fast, it will become torture for you. If you want to fast, first of all prepare the body by eating the right kind of foods. If it is a great torture when you hold back your urge to eat – you will only cause damage to the system. Maybe you are thinking of performing some kind of a feat that you did not eat for three days, and you want to go and tell that to the whole world. Please do not do such things. It is of no benefit to you. You will just make yourself weak. Just understanding the body and coming to a deeper understanding of how the system functions and what is the best thing to do, is more important than doing something like this. 

It may not be a good thing for everyone to fast, but it has many benefits if it is done with proper understanding. Finding the right situation for the system and taking off food at that time will be a good thing to do. If you are unable to go without food, if your activity levels are such and you do not have the necessary sadhana to support you, then you could go on a fruit diet, which is light on the stomach so that your inner doors will open. Forceful denial of food is not the point. The point is to make everything into a conscious process. We do not want to compulsively eat like this, we choose. 

What to Eat on Ekadashi

The Benefits of Amla or Indian Gooseberry

If you go to someone’s house for lunch or dinner, and they serve you something sour like lemonade or lemon juice before the meal, it means they are trying to kill your appetite. Drinking lemonade reduces your appetite. We are a 10,000-year-old culture – people are crafty! Certain especially crafty communities will serve a sweet first, which also reduces your appetite by half. They had to evolve strategies because treating a guest is not a choice in India – it is a must. But you can use your intelligence, for your own economic reasons and for your guests’ health. Because if something is free, people will have a little more. Some kill themselves by having too much! 

Ekadashi means fasting. When you are fasting, just put a nellikai (Indian gooseberry) in your mouth and keep chewing it to ward off hunger. Otherwise, when you fast, your digestive juices will play and after some time, they will build up. And if they spill over, you will puke. If you put something sour into the system, it will settle. There is nothing better than a nellikai for that purpose. This comes from a certain understanding of the human system. Just one nellikai in your mouth will keep you going for three to four hours without feeling hungry, because it will keep the digestive juices down. Even with morning sickness, nellikai helps. 

Editor’s Note:

Two Light Brunch Recipes for Ekadashi

If you are unable to fast the entire day, here are two recipes that can serve as a light brunch.

#1 Ashgourd Juice

Serves 3

Ingredients:

• Ashgourd, 4-5 inch sized – 1
• Lemon juice – 6 tsp
• Black pepper powder – 3 tsp
• Salt – 3 tsp

Method:

• Cut ashgourd, remove skin and seeds.
• Blend to a smooth puree
• Strain
• Add lemon juice, crushed black pepper and salt

#2 Multi-grain Porridge

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Serves 3

Ingredients:

• Isha Sanjeevini health mix – 6 tbsp
• Jaggery/Brown sugar – 6 tbsp
• Water – 3 cups + ½ cup

Method:

• Make a paste with the ½ cup of water and Sanjeevini health mix available at Ishalife.com.
• Boil the 3 cups of water and add jaggery.
• When the jaggery dissolves, add the mix paste and stir for a while so that lumps are not formed.
• Let it cook for 3-5 minutes.
• Serve hot.

How to Break an Ekadashi Fast – Five Dinner Recipes

#1 Brown Rice Porridge

Serves 3

Ingredients:

• Brown rice – 1 cup
• Green gram/Moong dal (with the skin on) – 1/3 cup
• Salt – 1 tsp
• Water – 3.5 cups

Method:

• Mix all the ingredients in a pressure cooker
• Cook until the brown rice is soft and turned to a porridge consistency.
• Add more water if you need a lighter kanji.

#2 Black Chana/Chickpeas Sauté/Stir-fry

Serves 3

Ingredients:

• Black chana, soaked overnight – 2 cups
• Tempering (Tadka/Thalimpu/Thalidha Ulundhu) – 4 tsp
• Salt – 1 tsp
• Water – 4 cups of water
• Grated coconut, fresh – 3 tbsp

Method:

• Pressure cook black chana, salt, and water until the chana is cooked.
• Add the tempering and fresh grated coconut to the cooked chana.

#3 Green Beans-Carrot-Cabbage Sauté/Stir-fry

Serves 3

Ingredients:

• Green beans, sliced – ½ cup
• Carrots, sliced – ½ cup
• Cabbage, sliced – ½ cup
• Tempering (Tadka/Thalimpu/Thalidha Ulundhu) – 4 tsp
• Salt – 1 tsp
• Grated coconut, fresh – 4 tbsp

Method:

• Cook the vegetables.
• Add the tempering and fresh grated coconut to the cooked vegetables.

#4 Fresh Papaya

• 2 medium-sized pieces

#5 Toor Dal/Lentils Chutney

Serves 3

Ingredients:

• Toor dal – 1 cup
• Black mustard seeds – 2 tsp
• Tamarind paste – 3 tsp
• Dried red chillies – 4
• Ginger, sliced – 1-inch thick piece
• Groundnut oil – ¼ cup
• Salt – 1.5 tsp

Method:

• Heat oil on a medium heat and add the toor dal, then mustard seeds and dry red chilies.
• Roast for 5 minutes and let them cool.
• In a blender, add the roasted toor dal, mustard seeds and dry chilies along with the rest of the ingredients.
• Blend until a smooth paste is formed.

Content Source: https://food.ndtv.com/food-drinks/5-vinegar-hacks-that-will-make-your-kitchen-work-easier-3326965

These vinegar hacks will make our life a whole lot easier and also help us solve our day-to-day kitchen-related problems.

Let’s admit, due to our hectic work schedule, we barely get time to manage things at home. Hence, we all look for a few tips and tricks to perform all the tasks without any hassle. Social media is laden with videos featuring a plethora of interesting hacks to make our kitchen work easier and simpler. While exploring these hacks, we came across a few vinegar hacks that will make our life a whole lot easier and also help us solve our day-to-day kitchen-related problems. For the unversed, vinegar is an acidic liquid made by fermenting ethanol (such as wine or rice) or natural sugar. With the help of yeast, sugar is converted into alcohol, which then ferments into vinegar. Without any further ado, let’s learn how to use this ingredient. Take a look below.

5 Vinegar Hacks You All Must Try At Home:

1. Tenderise Chicken Or Any Meat

Vinegar helps in tenderising the meat. Wondering how? Well, vinegar can help in killing the bacteria and further breaking down the fibres, making it tender and juicy. Besides, vinegar also helps in removing all the gooey, fatty residue from chicken skin so that chicken pieces hold the marination and coating better.

2. Increases The Shelf Life Of Condiments

Vinegar can extend the life of condiments like ketchup, pickles, and more. You can add vinegar to the bottom of the condiment jar or when the jar is nearly empty. Shake the jar after adding the vinegar, it will help loosen up the condiment without affecting the taste quotient.

3. Great For Preservation

When you put the cheese in the refrigerator, it gets very hard. To avoid that, dip a cotton cloth in vinegar. Wrap the cheese in the wet cloth and store inside a plastic bag. Keep it in the fridge. In fact, you can also soak leafy greens like spinach, lettuce, and more in 2 cups of water plus a tablespoon of white vinegar. This will increase the shelf life of these veggies.

4. Great Substitute Of Sour Ingredients

It is not possible to have all the ingredients available in the kitchen pantry. Sometimes, we forget something and that’s okay! Vinegar can be a great substitute for buttermilk, lemons, and even salt. You can add vinegar to your salads, chaats, tikkas and more.

5. Cleaning

Vinegar can be used to clean a variety of things. Be it stainless steel utensils, kitchen shelves, chopping boards, glass surfaces or what not! Take a spray bottle, add water, and a few spoons of vinegar. Your kitchen cleaner is ready!

So, what are you waiting for? Try out these hacks and let us know how they worked for you in the comments section below. If you know any such hacks, write down below.

Content Source : https://www.bebeautiful.in/all-things-skin/everyday/get-rid-of-blackheads-instantly-with-this-diy-mask

Himalayan pink salt, the purest sea salt available in the world, is a super trendy ingredient in the food world. But it offers a wide range of benefits to the body too as it is minimally processed.

Found in the Himalayan foothills of Pakistan, pink salt contains a lot of minerals, including magnesium and potassium. Using this ingredient in DIYs can give you healthy skin and hair. It can also be used as a foot soak to relax the muscles and relieve pain. Here are a few other ways you can add this ingredient to your beauty routine.

pH balancing mask

Pink salt has anti-inflammatory properties that heal and soothe skin by calming irritations and breakouts. It also helps retain moisture in the deeper layers of the skin.

How to: Mix two teaspoons pink salt with four teaspoons raw honey to form a paste. Apply evenly all over your face avoiding the eye area and let it sit for 10 to 15 minutes. Soak a washcloth in warm water and lay it on your face for 30 seconds. Now gently scrub the mask for a minute and wash off.

Skin softening body scrub

Salt is a natural exfoliator and sloughs off dead skin cells easily. It contains essential minerals that soften skin and restore hydration at the deepest levels.

How to: Mix a quarter cup pink salt with half cup coconut or olive oil. You can also add a few drops of your favourite essential oil to this mixture. Apply in the shower using a loofah or your palms, scrubbing in circular motions. Be gentle with the scrubbing and monitor how your skin reacts. Wash off with a gentle cleanser and water afterwards.

Anti-dandruff scalp treatment

Salt helps loosen and dissolve existing product build up-and dandruff as well as stimulates circulation for a healthy scalp. Pink salt also absorbs excess oil and moisture to prevent dandruff in the future.

How to: Take a small amount of salt in a bowl. Section your hair and sprinkle this salt all over the scalp. Wet your fingers with water and thoroughly massage your scalp for 10 to 15 minutes. Wash and condition your hair and see the results immediately.

Hair texturiser

Faking those beachy waves and tousled hair is easy with a pink salt hair texturiser. If you are aiming for a messy look and want it to stay put for a long time, try this spray.

How to: Mix one tablespoon of salt with one cup of warm water and mix until dissolved. Now add one tablespoon of coconut oil and leave-in hair conditioner. Shake well before spraying on towel-dried hair.

Hydrating toner

Toner is an essential part of every skincare routine. Salt can act as a wonderful toner by tightening the skin, diminishing large pores and making the skin firm.

How to: Combine half a teaspoon of Himalayan salt with one teaspoon coconut oil, two drops of lemon oil and half a cup of purified water. Transfer to a spray bottle and mist all over after cleansing.

Content Source: https://www.starhealth.in/blog/health-and-beauty-benefits-of-curd

Curd or Dahi is one of the simplest dishes that taste good, no matter what you eat it with. It is a naturally fermented food and offers numerous health and beauty benefits.  

The probiotics in the curd employ good bacteria and improve gut health. It is one of India’s favourite dairy products.  

Indian summers are hot and humid. Curd plays an important role to tackle the heat.

Curd nutrition & Vitamins

Calories	98
Carbohydrates	3.4 g
Fat	4.3 g
Protein	11 g
Sodium	364 mg
Potassium	104 mg

Apart from the above-mentioned nutrients, curd also offers calcium, magnesium and vitamins A, D and B12.  

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The other health benefits of curd are improved digestion, bone strength, enhanced immunity, promoted hair growth, playing an important role in healthy skin and stimulated appetite.

Simple Steps to make homemade curd?

Curd is a simple dish, and it completes any Indian household. It is very easy to make at home. The milk should be boiled and cooled to room temperature.  

A starter is important to make curd. A small portion of curd is stored to make a new batch. Add the starter culture to the milk depending on the weather condition, milk and starter culture. Give it a good mix until the starter and the milk have mixed well.  

Leave the milk mixed with starter culture undisturbed for 6-10 hours. The time may vary depending on the weather condition.  

How to make curd without curd?

Curd can be made without curd. All it requires is a starter culture. You can make the starter at home with the help of chillies.  

To make a starter culture, all you need is full cream milk. Boil the milk and cool it to room temperature such that you can touch it with bare hands. Now add red or green chillies to the lukewarm milk.  

Make sure that the stalk is attached to the chillies and is submerged in milk. Leave it undisturbed for 10-12 hours, and the starter culture will be ready.  

The taste of the starter culture will not be so good as compared the curd, and it cannot be consumed. This starter culture can be used to make curd.

Benefits of Curd for Skin, Body & Hair

Curd is a primary source of lactic acid bacteria, also called ‘the good bacteria that help maintain gastrointestinal function. It also mediates the gut microflora keeping a person healthy with strong immune responses.  

The presence of lactic acid in the curd helps the skin shed the dead cells and helps form new, healthy skin cells. It can also be used as a natural moisturiser and promotes the natural glow of skin and hair.  

Curd has anti-aging properties and acts as a natural anti-pigmentation agent.

Skin

Large pores

Curd is popularly used for skincare. Curd has the property to minimise the large pores.  

The lactic acid in the curd helps to shrink the large pores in your face. Applying curd to the face twice a week helps to reduce the pore size. At one point in time, the pores diminish.  

Nutrients such as vitamin E and zinc benefit the skin and smooth it.

Wrinkles

Curd is one of the best ingredients to be added to your skincare regime. The lactic acid in the curd helps to prevent wrinkles and tightens your skin.  

Curd is packed with the goodness of vitamin D, which helps to fight against wrinkles. It also moisturises the skin leaving it soft and supple for a long time.

Dark spots

Curd is rich in calcium which heals dry, flaky skin, and vitamin B5 helps lighten the dark spots. Application of curd to your face helps lighten the dark spots and reduces uneven skin tone.  

Acne scars

When acne leaves your skin, it also leaves a scar. Curd has a mild bleaching effect and anti-inflammatory property.  

The curd works as a natural cleanser. This cleansing agent helps to mitigate acne scars.  

When applied to the face, curd forms a protective layer over the skin and helps fight pathogens. It also prevents it from getting inflated.

Fine lines

Fine lines are the start of your ageing process that turn into wrinkles. Fine lines are created in your face when your face muscles are repeatedly contracted.  

As people get older, the skin loses its elasticity and cannot protect itself from damage. This causes wrinkles, fine lines and blemishes.  

The application of curd helps restore the skin’s elasticity and reduces wrinkles and fine lines.  

Sun damage

Sunburns are expected during the summer season and also for people who travel a lot. However, if you protect your skin from the sun, there will be some degree of damage to the skin.  

The sun damage can be treated at home, and curd will be the go-to ingredient. Curd helps to soothe the skin after the damage.  

The zinc content in the curd helps to heal the skin from sun damage.

Hyperpigmentation

Hyperpigmentation is harmless, and it gives an uneven skin tone. The skin becomes dark in some areas because of excess melanin production in some areas of skin.  

This can be removed with the help of curd. When the curd is applied to the skin, the lactic acid content in the curd acts as a natural bleaching agent and removes the pigmentation spots.  

Benefits of curd for skincare

1. Add a few drops of lemon juice, honey, and cucumber to the curd. Grind the mixture and make a smooth paste.  

Apply the paste to your skin and leave it for 10-15 minutes. Wash it off your skin with lukewarm water.  

This helps lighten the melanin pigment and enhances your complexion giving it an even skin tone.

2. Dab some curd to your face. Leave it for 10 minutes and then wash off. The curd helps fight acne and prevents oil formation, leaving your skin soft and supple.

3. To the curd, add some gram flour. Apply this pack to your face, neck and hands. Leave it for 10-15 minutes before you wash it off. It will give natural brightness to your skin.

4. To the curd, add some orange peel powder and apply it to your face. Leave it for 10 minutes and then wash off. This helps to reduce pigmentation and gives you an even tone naturally.

5. Apply curd and turmeric mixture to your skin. This helps to fight tan and also acts as a natural de-tanning agent. It helps your skin to heal quickly.

Hair

Dandruff Problems

Dandruff is caused by a fungus that feeds on the oil present on the scalp. If it is not treated at the earlier stages, it causes flaky skin on your scalp. It also leads to an itchy scalp and causes hair fall.  

The application of curd helps to fight dandruff. Curd has antibacterial properties that help to fight the fungus. It also helps to fight itchy scalp because of its anti-inflammatory properties.

Hair Fall

Curd has lactic acid and many more nutrients that help to strengthen the hair and nourishes the scalp. When the curd is applied to hair, it helps eliminate all dead cells and promotes hair growth by strengthening your roots.

Prevent Itchy Scalp

When the curd is applied to hair, it helps fight dryness and nourishes the scalp. It also prevents the frizziness of the hair and gives a natural shine.

It Can Help Add Radiance

The curd has fatty acids that remove dead cells. When the dead cells are removed, it opens the space for oxygen-rich cells.  

The other nutrients in the curd moisturise the hair and add radiance.

Body

Improves Immunity  

Curd is rich in lactic acid and probiotics. The good bacteria present in the curd help build your gut health.  

Curd helps boost immunity and protects you from harmful microorganisms.

Stronger bones and teeth

Curd is high in calcium which helps to keep your bones and teeth strong. Doctors recommend that children take curd daily because of its high calcium content.  

Curd helps to reduce the acid content in your mouth, which inhibits the growth of harmful bacteria.  

Research shows that curd helps prevent the growth of smelly bacteria in your mouth.

Helps to Lose Weight

Curd is a fermented dairy product that helps to burn fat. The probiotics in curd keep your digestive system healthy, improve metabolism, and facilitate weight loss. It helps to maintain a healthy BMI.

Reduce Belly Fat  

Curd helps to maintain a healthy lifestyle and boosts immunity. The curd is rich in protein and calcium that keep you full for a long time. This helps to avoid binge eating and burns your belly fat.

Energy food

Summers are hot in India, and consuming curd daily helps cope with the heat. It has a natural cooling effect.  

Dieticians emphasise the importance of consuming curd daily. It is packed with magnesium, which releases energy quickly.  

Curd serves as the best food for your post-workout diet.

What Is the Difference Between Curd & Yoghurt?

People think that curd and yoghurt are the same as they are clubbed under the dairy category. The basic difference between curd and yoghurt is the methods of preparation.  

Curd can be prepared at home with natural acidic food like lemon, whereas yoghurt is a fermented food that cannot be prepared in your kitchen. Yoghurt is prepared with some acids.  

Curd has several strains of lactic acid bacteria, whereas yoghurt has only specific strains. Curd strains Lactobacillus bacteria, whereas yoghurt has live strains of Lactobacillus bulgaris and Streptococcus thermophilus.  

Curd is rich in lactic acid, calcium and magnesium that help to strengthen your teeth and bones and give you energy. Yoghurt is rich in protein.

Best time to eat curd

There is no specific time to consume curd. People with cold or cough are advised not to take curd at night as it may aggravate the condition.  

Curd can be avoided at night for people with a weak digestive system. It may cause constipation. The high time to consume curd is during the day. It eases digestion.

Side Effects of Curd

Despite tremendous health benefits, curd has some side effects. It depends on the quantity of intake. If too much curd is consumed daily it might lead to obesity.  

Curd can be heavy for some people and may lead to constipation. People with arthritis should avoid curd as it may increase joint pain.

Conclusion

Curd is a wholesome food and offers various health and beauty benefits. The probiotic nature of the food helps digestion and is suitable for all people. It is not only healthy but also tasty.

FAQ’s  

What are the benefits of curd?

Curd is a primary source of lactic acid bacteria, also called ‘the good bacteria that help maintain gastrointestinal function. It also mediates the gut microflora keeping a person healthy with strong immune responses.  

What are the side effects of curd?

If too much curd is consumed daily it might lead to obesity. Curd can be heavy for some people and may lead to constipation. People with arthritis should avoid curd as it may increase joint pain.

What is available in curd?

Curd is rich in calcium, vitamin B12, magnesium and potassium.

Is curd better than milk?

Curd is easy to digest than milk. It is rich in probiotics that keep your gut health in check and ease digestion.

Can we add honey to curd?

Honey can be added to curd. Curd with honey and cocoa powder is a good snack option when you are trying to lose weight.

How much curd can I eat daily?

You can have three servings of plain, fat-free curd.

Is curd good for breakfast?

Curd is rich in protein that can be digested more easily than milk. So, yes, curd can be consumed for breakfast.

Is it good to add sugar to curd?

Sugar and curd are mixed together to give a good taste. But people with diabetes should be careful while taking this combination. People trying to lose weight should avoid it, as it may add calories.

Content Source: https://www.healthifyme.com/blog/benefits-of-tomatoes/

Native to South America, tomatoes belong to the nightshade family of fruits. The family includes chilli peppers, potatoes, eggplant, and other familiar vegetables. Lycopersicon esculentum is its scientific term. This exotic vegetable is grown and stays available for consumption in all seasons. Even with its botanical classification as a fruit, it is commonly consumed and served as a vegetable. Tomatoes are the primary source of lycopene, an antioxidant associated with various health advantages, including a lower risk of heart disease and cancer. In addition, they have vitamin C, potassium, folate, and vitamin K in abundance. 

The first instance of tomato cultivation was by the Aztecs way before the Spanish introduced it to the world. People grow and cultivate them in different ways as per demand. Therefore, it varies in size, colour and cultivation methods. In addition, it can be organic, hybrid or modified as per preference. Tomatoes are typically red when fully mature, but they can sometimes be yellow, orange, green, or purple. Furthermore, there are numerous subspecies of tomatoes, each having its shape and flavour.

Nutritional Properties of Tomatoes

Tomatoes are nutrient-dense plant food. It is not an unknown fact that consuming plant-based products is beneficial for healthy living, and tomatoes are no different. For example, the risk of heart disease, diabetes, and cancer reduces as the quantity of plant-based foods in the diet increases. In addition, they are high in vitamin K, calcium, and lycopene, which are beneficial to bone repair, strengthening, and increased bone mass.

Nutritional Value

Tomatoes have a water content of approximately 95%. Carbohydrates and fibre make up the remaining 5% of it.

A 100-gram raw tomato contains :

• Calories: 18
• Water: 95%
• Protein: 0.9 grams
• Carbs: 3.9 grams
• Sugar: 2.6 grams
• Fibre: 1.2 grams
• Fat: 0.2 grams

Tomatoes are also widely popular for their antioxidant properties. The antioxidants are:

• Lycopene
• Beta carotene
• Lutein
• Flavonoids
• Phenolic acids
• Tannins

Nutritional Facts

Vitamins and Minerals: Tomatoes carry vitamins and minerals in abundance. 

• A medium-sized tomato can fulfil 28% of vitamin C’s Daily Reference Intake (RDI). Vitamin C is an essential nutrient and a powerful antioxidant. 
• Vitamin K1: Also called phylloquinone, Vitamin K1 helps prevent blood clotting and promotes bone health. 
• Vitamine B9 (Folate): Folate, a type of vitamin B, is required for healthy tissue development and cell activities. It’s especially crucial for women during pregnancy.
• Potassium: Potassium aids in controlling blood pressure and also prevents heart diseases. It is one of the many nutrients found in tomatoes. 

Carbs: Carbs make up 4% of raw tomatoes, resulting in less than 5 grams of carbs in a medium specimen (123 grams). Simplified sugars like glucose and fructose account for over 70% of the carb load.

Fibre: Tomatoes are a rich source of fibre, with an average-sized tomato containing roughly 1.5 grams of fibre. Insoluble fibres such as hemicellulose, cellulose, and lignin make up the majority of the fibres in tomatoes (87%).

Health Benefits of Tomato

1. Prevents Cancer

Free radicals are highly reactive molecules responsible for cancer growth. They are unstable and constantly seek other atoms or molecules to bond. As a result, it triggers oxidative stress, which highly damages the cells. In addition, free radicals destroy all the essential elements of the cells like DNA, proteins and cell membranes. 

Antioxidants mitigate the effect of oxidative stress and prevent the development of free radicals. In addition, they donate their atoms to the free radicals and make them stable and less reactive. 

Lycopene (an antioxidant), a polyphenol or plant constituent in tomatoes, helps to prevent prostate cancer. It’s also what gives tomatoes their distinctive reddish colour. As per a study, products made from tomatoes contribute 80% of the dietary lycopene consumed in the United States. 

Another study suggests that consuming beta-carotene may reduce colon cancer chances. Eating Beta-carotene-rich diets also aids in the prevention of colorectal cancer. In addition, as per another study, the consumption of high amounts of beta-carotene prevents tumour development in prostate cancer. 

The consumption of fibre from fruits and vegetables also lowers the risk of colorectal cancer. 

2. Blood Pressure Control

Low sodium intake helps keep your blood pressure in control. At the same time, potassium intake helps lower blood pressure. Tomatoes are rich in potassium, and therefore, they help promote a healthy blood pressure level. High potassium intake lowers the amount of sodium in the body by facilitating the removal of extra sodium through the kidneys. Potassium may be significant due to its effects on the arteries that widen them. In addition, it relieves the increased and accumulated tension from the blood vessel walls. As a result, it further reduces blood pressure. 

As per a study, high potassium intake and low sodium reduce death risk from all such causes by 20%. 

3. Lowers Heart Disease Risk

Tomatoes are high in fibre, potassium, vitamin C, and choline. All these are beneficial to heart health. 

An essential dietary reform to minimise cardiovascular disease risk is raising potassium consumption and decreasing salt intake. Potassium prevents calcium accumulation in smooth muscle cells located within arteries. This phenomenon is called vascular calcification. 

Vascular calcification is harmful to the heart as it hardens the arteries and further limits the blood flow. Conversely, high potassium intake lowers cardiovascular disease risk and prevents muscle degeneration. In addition, it maintains bone mineral density and decreases kidney stone formation.

This vegetable contains folate, which keeps homocysteine levels balanced. Homocysteine is an amino acid that our body releases when proteins break down. In addition, studies suggest that it leads to a higher risk of heart attacks and strokes. So, when folate manages homocysteine levels, it reduces heart disease risk.

4. Diabetes Control

According to studies, people with type 1 diabetes who eat a high-fibre diet may experience lowered blood glucose levels. At the same time, people with type 2 diabetes may experience better blood sugar, lipid, and insulin levels.

You can find about 2 grams of fibre in a cup of cherry tomatoes. In addition, they have a GI of less than 15, making them a low GI food and an excellent choice for diabetes. People with diabetes should eat foods with a GI score of less than 55. They are also low in calories, which helps maintain a healthy weight.

According to a study, eating 200 grams of raw tomato per day (equivalent to 1.5 medium tomatoes) lowers blood pressure in adults with type 2 diabetes. Eating tomatoes also helps to reduce the risk of cardiovascular disease in people with type 2 diabetes.

5. Prevents Constipation

Tomatoes are a laxative fruit. Consuming meals heavy in water and fibre, like tomatoes, may aid hydration and promote regular bowel movements. It is because insoluble fibres are not water-soluble. As a result, they do not dissolve food particles and carry them out of the body by adding more bulk to the stool. They provide about 10% of the daily fibre intake, resulting in improved digestion and bowel movement.

6. It Helps Heal Damage Done by Smoking

Smoking causes the body to produce an excessive amount of free radicals. Vitamin C can effectively neutralise them. As a result, tomatoes can be beneficial to smokers. Vitamin C in tomatoes helps eliminate artery blockage that affects proper heart functioning. It has antioxidant properties which protect the cells and other vital molecules of the body from getting oxidised and damaged. 

Vitamin C deficiency can lead to heart disease and cancer. According to a study, men and women who do not smoke require 90 mg and 75 mg of vitamin C, respectively. On the other hand, smokers need 35 mg. One hundred grams of raw tomatoes can give you around 13.7 mg of vitamin C.

7. Skin Benefits

Tomatoes have acidic properties and are high in potassium and vitamin C. These nutrients improve dull skins and bring radiance. Furthermore, they have lycopene, an antioxidant that helps the body tackle free radicals. Other than that, it aids in treating skin disorders associated with ageing and UV exposure, making it an excellent skin rejuvenator. In addition, tomatoes’ astringent characteristics aid in the reduction of excess sebum on the skin’s surface. As a result, it limits oil buildup and reduces the likelihood of blackheads and whiteheads. 

Furthermore, tomatoes have pore-shrinking qualities, and they promote skin tightening. As a result, they help prevent acne and pimples. Therefore, tomatoes are a multipurpose and popular remedy for treating skin problems.

8. Improves Vision

One of the reasons tomatoes are suitable for the eyes is that they are high in vitamin A. Our retina needs vitamin A. Low amounts of the vitamin can lead to blindness over time. In addition, they contain lycopene, which protects the eyes from the damage of free radicals. People with higher lycopene levels face a lower risk of age-related macular degeneration. Lycopene further guards the eyes against irritation caused by the sun. 

Vitamin C and copper are two additional eye-friendly substances found in tomatoes. While the former can help prevent age-related cataracts, the latter aids in producing melanin, the eye’s crucial black pigment. As per studies, when you consume beta-carotene, it transforms into retinol, necessary for good eye health. 

Best Recipes Using Tomatoes

1. Tomato Juice

Serves- 1

Based on the ripeness and the variety, some tomatoes taste sweeter than others. Since you are making juice, use ripened tomatoes. You may add jaggery powder, organic raw honey, maple syrup to neutralize the acidic content of the juice. 

Ingredients:

• Medium-sized fresh ripe tomatoes: 3
• Chopped celery with leaves: 1 1/4 cups
• Jaggery powder: 2 tbsp.
• Salt: 1 teaspoon
• Pinch black pepper
• Tabasco sauce: 6-8 drops (as per taste)

Method:

1. Blend tomato slices until it comes to a thick puree form.
2. Blend in the celery sticks and a little water for another 5-10 seconds.
3. Place a thin cloth or strainer over a bowl and pour the pureed mixture through it.
4. Press the puree with the back of the spoon to squeeze out most of the juice. 
5. Put the collected juice in a glass and add jaggery powder as per taste
6. If you want your juice to have a hint of spice, add a few Tabasco sauce drops to the liquid.

Note – for more benefits, can consume without straining.

Due to the collagen content, drinking tomato juice promotes the growth of healthy hair, nails and skin. In addition, drinking 1 cup (240 ml) of tomato juice fulfils the daily vitamin C requirement. It also provides 22% of the daily vitamin A needs in the form of alpha and beta-carotenoids.

2. Tomato Walnut Tilapia:

Servings- 4

Ingredients:

• Tilapia fillets: 4
• Salt: 1/4 teaspoon
• Pepper: 1/4 teaspoon
• Medium thinly sliced tomato: 1

For Topping:

• Whole wheat/multi-grain bread crumbs: 1/2 cup
• Chopped walnuts: 1/4 cup
• Lemon juice: 2 tablespoons
• Melted butter: 1-1/2 teaspoons

Method:

1. Use salt and pepper to season the fillets.
2. Spray a large pan with cooking spray and then put the fillets in it. Cook the fillets for 2-3 minutes on each side over medium flame. 
3. Place the fish on a baking sheet or a broiler pan and top it with tomato. 
4. Mix all of the topping ingredients and spread over the tomato slices.
5. Broil for 2-3 mins till the topping turns golden brown, and the fish comes off easily. 

Note: 1 fillet contains 202 calories, 10g fat (4g saturated fat), 67mg cholesterol, 251mg sodium, 6g carbohydrate (2g sugars, 1g fibre), 23g protein. 

Tomatoes: Probable Side Effects 

Although there are no significant allergic reactions to tomato consumption, it’s not entirely non-existent. People with sensitive body types can show allergic symptoms like running nose, itching, gastrointestinal disturbances, including vomiting, diarrhoea and stomach ache. 

Potassium overdose can be dangerous for those who have poor kidney function. Extra potassium in the blood can be hazardous. The body sometimes fails to process the additional potassium presence. When eating highly acidic foods, people with gastroesophageal reflux disease (GERD) may notice a rise in symptoms like heartburn and vomiting. You should note that the reaction and the severity of reactions can differ from person to person. 

Individuals allergic to grass pollen are likely to be more prone to tomato allergy, even though chances of allergy are rare. This allergy is called Pollen-food allergy syndrome, often known as oral allergy syndrome. 

Conclusion

Currently, tomatoes are the third most popular fresh vegetable in the market. Attributing it to its nutritional value and versatility in its uses, it has always been in demand worldwide. They form part of the majority of people’s primary diet. It boosts the health of people in numerous ways that is nothing but fascinating to explore. 

Frequently Asked Questions (FAQs)

Q: What are the benefits of eating raw tomatoes?

A. Eating raw tomatoes may bring you several benefits. Raw tomatoes are loaded with Vitamin C, an essential nutrient and a powerful antioxidant that improves our immunity and shield us from many health issues. 

Q: What happens if you eat tomatoes every day?

A: Eating tomatoes every day is highly beneficial. It helps improve heart health, prevents cancer risk and helps to improve skin. So it’s completely fine to eat tomatoes every day, but you should eat them in moderation.

Q: How many tomatoes should I eat daily?

A: Eating 1-2 tomatoes can fulfil the daily requirement of vitamins, fibre and other essential nutrients. You should remember not to overeat because it may lead to health complications like acidity, itching, vomiting and diarrhoea.

Q: Why are tomatoes bad?

A: Tomatoes are beneficial for your health. However, if you consume them in more than recommended quantities, they can lead to pain and swelling in joints. That is because it contains an alkaloid called solanine. It’s a toxin that leads to inflammation and affects the joints.

Q: Does tomato increase immunity?

A: Tomato is an immune booster that contains a high dose of antioxidants. Antioxidants protect cells against damage from free radicals, which can negatively affect your immune system. They provide the three major antioxidant vitamins: beta-carotene, vitamin C and vitamin E. As a result, they are potent immunity boosters.

Q: Is tomato good for skin?

A: Yes. Tomatoes have antioxidants that enhance collagen production and fight inflammation. In addition, it also helps with anti-ageing. The pore-shrinking and skin tightening properties help reduce and treat your acne. Thus, it is an excellent fruit for your skin.

Q: What vitamins do tomatoes have?

A; Tomatoes are a rich source of vitamins. A medium-sized tomato can fulfil 28% of vitamin C’s Daily Reference Intake (RDI). Vitamin C is an essential nutrient and a powerful antioxidant. In addition, they are rich in vitamin K, which helps prevent blood clotting and promote bone health. Furthermore, tomatoes also contain vitamin B9, which helps in healthy tissue development and cell activity.

Q: What are the disadvantages of eating tomatoes?

A: There are no significant disadvantages of eating tomatoes. However, some of the possible side effects from excess tomato consumption are acid reflux, allergies and kidney stones. In addition, an alkaloid called solanine in tomatoes may cause inflammation and further lead to swelling and pain in joints.

Q. What are the side effects of eating tomatoes?

A. A compound called histamine in tomatoes may lead to an allergic reaction and skin rashes. Hence, if you are allergic to tomatoes, you may experience swelling of the tongue, face and mouth. In addition, it may also cause dermatitis, an allergic reaction. Furthermore, an allergy to tomatoes may cause sneezing and sore throat.

Q: Is tomato bad for the kidney?

A: If you eat tomatoes in moderation, they are not bad for kidneys. Tomatoes have high oxalate levels. If consumed in excess, our kidneys sometimes fail to remove them. It may result in kidney stones. However, like other possible side effects, this too may result from overconsumption. So, you should always consume them in moderation.

Q: Who should avoid tomatoes?

A: People with weak kidney functions, joint and bone pain should avoid consuming tomatoes in excess. It contains potassium, and high potassium content in the body may be hazardous for a weak kidney.

Q: What is the nutritional value of a tomato?

A: Tomatoes are 95% water. In addition, 100 grams of the fruit contain 18 calories, 0.9 grams of protein, 3.9 grams of sugar, 1.2 grams of fibre and 0.2 grams of fat. Furthermore, they are also rich in vitamins C, K and B9. 

Q: Is tomato good for weight loss?

A: Although there is no direct correlation between tomato and weight loss. However, tomatoes are low in carbohydrates and rich in fibre. Fibre helps one feel full, preventing excessive eating. It ultimately results in controlling calorie intake. In addition, it helps improve gut health and bowel movement. These are the fundamentals of weight loss. As a result, moderate consumption may help to lose weight.

Q: Do tomatoes burn belly fat?

A: Tomatoes are rich in fat burning amino acids called carnitine. Additionally, they contain leptin, a protein type that improves metabolic activities leading to the active burning of fats. It does not target any specific body part, but fat reduction affects belly fat.

Q. How many tomatoes is too many?

A. Although there is insufficient research to prove the maximum amount of tomatoes you can consume in a day, scientists say that eating 1-2 large tomatoes or six cherry tomatoes is sufficient. So, you should limit your consumption to that. 

Q: Can tomatoes raise heart rate?

A: No, tomatoes regulate heart rate and keep them in check. It improves heart health by preventing plaque buildup that causes blood clots and blockage in the heart’s arteries. It also helps lower the cholesterol level, which reduces the pressure on the heart and keeps the heart rate in check.

Q: Can diabetics eat tomatoes?

A: Yes, tomatoes help improve the condition of people who have diabetes. Tomatoes are very low in carbohydrates. Diabetic patients are advised to consume food with low carbohydrate levels. In addition, several studies prove that tomatoes help improve blood sugar levels in people with diabetes. 

Q. Is tomato juice good for diabetics?

A. Tomato juice may help reduce the chances of heart trouble in people with type 2 diabetes. Heart troubles complicate the disease. Studies suggest that drinking tomato juice for three weeks may have a blood-thinning effect in people with the disease. In addition, it may reduce “platelet aggregation” — the blood’s ability to clot.

Q: Can we apply tomato on our face daily?

A: Yes, we can apply tomatoes on our face daily. It helps in the shrinkage of pores. In addition,  it tightens the skin and gives it a wrinkle-free look. It also helps get rid of dirt and germs, giving you glowing skin. Tomatoes also act as a natural cleanser. Additionally, they also prevent the growth of blackheads by inhibiting wide-open pores. 

Q: Is tomato good for skin complexion lightening?

A: Yes. Tomatoes are naturally occurring bleaching agents, and they lighten the skin colour if you apply them regularly. Antioxidants help lighten the skin tone. Tomatoes are rich in VItamin C, which is an antioxidant. Moreover, it contains lycopene which also aids in skin lightening. 

Q: Does tomato remove dark spots?

A: Yes. Tomatoes are rich in lycopene, which helps to lighten the dark marks on the skin. Additionally, they are rich in antioxidants that help prevent photodamage from sun rays. It reduces the risk of abnormal skin pigmentation.

Content Source: https://www.curiouscuisiniere.com/what-is-diwali/

If you have only heard of one Hindu festival, it’s most likely Diwali. Even if the name is not familiar you may know it by what it celebrates: light. However there is more to it than just putting up lots of lights. Learn more about the celebration and, naturally, the foods eaten during Diwali.

What is Diwali?

Diwali (or deepawali) is celebrated in the autumn with the dates changing each year, according to the Indian lunar calendar.

While it is predominantly a Hindu festival, other religions like Sikhs and Jains celebrate their own versions or similar festivals alongside.

It is also widely celebrated by Indians around the world, and Diwali is an official holiday in Fiji, Guyana, Malaysia, Singapore, Myanmar, Mauritius, Sri Lanka, Nepal, Trinidad, Jamaica as well as India itself.

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Cauliflower Pakora – Cauliflower fritters

A brief history of Diwali

Diwali dates back to ancient times in India and is believed to have evolved as a fusion of the many harvest festivals in the area.

It is mentioned in Sanskrit texts as early as the 1^st millennium BC and various texts later, including those of historians and travelers from Persia and beyond.

Diwali is the festival of light, celebrating the victory of light over darkness, good over evil and knowledge over ignorance. Some historical references link it to an ancient legend with this theme, with one of the most common saying it is the goddess Lakshmi’s birthday on the new moon.

The festivities typically last 5 days, with temples and other places of celebration brightly lit throughout.

The climax is the third day, to tie in with the darkest day under the Hindu lunar calendar of the month “Karitka”.

An assortment of savory snacks for Diwali

How is Diwali celebrated?

It’s common to do a big clean up or renovation of both homes and offices in the run up to Diwali.

People often then decorate with rangoli, pictures made out of colored powder and sand usually made on the floor. Houses are lit up with candles and clay lamps both inside and out.

There are prayers, rituals, gift-giving and fireworks to celebrate the festival. And naturally, there is food.

There are many different things that might be eaten during Diwali, but it is most known for the sweets.

Pumpkin Halwa

The second day of the festivities is typically the big day of buying and sharing sweets. Many people visit friends and family on this day and take sweets with them as gifts. Some will send cards to loved ones who they cannot celebrate with in person and often attach a box of confectionery.

Diwali is different from many other Indian festivals in that there is no fasting, but instead feasts celebrating the seasonal bounty.

The third day of the festival is typically the biggest festivities with visits to elders, prayers, fireworks and feasting with the family. It’s also a time when people wear new clothes.

Festivities continue on the next two days, with the fourth being a celebration of the bond between husband and wife, and the fifth day being a celebration of brother-sister bonds.

Besan Ladoo – An easy to make chickpea sweet that is commonly eaten during Diwali.

Indian sweets

Indian sweets, or ‘mithai’, are a little different from candies and desserts you might find in other countries, as they are often considered more “sweet meats”. Many use nuts or vegetables as a base, condensed down with sugar and maybe milk.

They are also served both alongside a cup of masala chai tea, as snacks, on their own after meals or even sometimes alongside a meal.

Some of the more common ones include:

• Halwa, such as gajar (carrot) halwa or pumpkin halwa – typically made with a grated vegetable cooked with ghee, sugar and milk/condensed milk so that it becomes soft, sweet and thick. Often flavored with cardamon and/or nuts like almonds.
• Laddu (or laddoo), little balls made with flour, ghee or oil and sugar and often nuts of fruit like raisins. The flour might not always be wheat – chickpea flour is a common variation, for example.
• Barfi, a kind of fudge made with condensed milk.
• Gulab jamun, almost like donut holes served in a sweet syrup.

You’ll also see desserts like kheer, a rice pudding infused with cardamon and often with raisins, almonds and saffron.

An assortment of sweet Diwali treats

Other foods eaten during Diwali

As well as sweet treats, there are also savory snacks served at various points over the festivities along with curries and rich dishes such as fried foods or those using ghee.

Snacks include chivda, a mix like Bombay mix, combining nuts and chickpea/lentil/rice-based crunchy salted snacks.

You’ll also find appetizers like:

• Bhaji (the South Indian name) or pakora (the North Indian name, though there can be some variations in how they are made as well). They are made from various vegetables like onion, spinach and cabbage mixed with a chickpea flour and spice-based dough and fried.
• Samosas, little parcels of pastry filled with vegetables like potato and peas, as well as spices.
• Idli, a kind of rice cake.
• Puri, a kind of flatbread fried in ghee.

Many people are vegetarian during this period, if not throughout the year, and so mains typically combine vegetables, eggs and/or paneer, a kind of cheese (such as paneer Makhani).

Paneer Makhani

Diwali is a festival that is a feast for the eyes, and stomach, with many variations to enjoy!

Content Source : https://indianexpress.com/article/lifestyle/health-specials/why-diabetics-should-have-the-green-instead-of-the-red-apple-8199908/

Although red apples taste sweeter, green apples contain less sugar, more fibre and antioxidants. They also lower blood sugar levels and have a low glycaemic index and glycaemic load, say nutritionists.

The juicy red apple from the hills is tempting on the shop shelf but this is one fruit you can safely sink your teeth into even if you are a diabetic. Eating apples on a regular basis has the potential to reduce insulin resistance, which should lead to lower blood sugar levels. “This is because the polyphenols in apples, which are found primarily in apple skin, stimulate your pancreas to release insulin and help your cells absorb sugar,” says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals.

And if you are one of those who believes in micro-portioning their diet according to the nutrient quotient, then simply go for green apples. “Although red apples taste sweeter, green apples contain less sugar, more fibre and more antioxidants. They also lower blood sugar levels,” says she. The glycaemic index of apples is around 39, even lower than that of cornflakes.

Apples are full of several health benefits. Yet, the carbs in the fruit can have an effect on your blood sugar levels. However, the good news is the carbs found in apples affect your body differently than the sugars found in foods containing refined and processed sugars. And if you have diabetes, keeping a tab on your carbohydrate intake is important. “That being said, all carbs are not created equal. A medium apple has 27 grams of carbs, but 4.8 grams of those are fibres, which work to slow down the digestion and absorption of carbs which in turn do not cause your blood sugar levels to spike as quickly. Sugar enters the bloodstream slowly. Furthermore, much of the sugar found in apples is fructose which has little effect on blood sugar levels when consumed as a whole fruit,” says Dr Swatee Sandhan, Senior Dietitian, Jupiter Hospital, Pune.

Content Source: https://www.news18.com/news/lifestyle/from-weight-loss-to-cardiovascular-health-6-magical-health-benefits-of-star-fruit-6125839.html

Starfruit is a low-calorie food item. It is also low in fat while being high in Vitamin B, Vitamin C, salt, potassium, iron, and numerous key antioxidants, making it an excellent all-around healthy option to add to the diet.

Here are the 6 health benefits of Starfruit:

Excellent source of fibre: Starfruit is high in nutrients, particularly fibre. The fibre content also aids digestion by treating irregular bowel motions and encouraging the growth of beneficial microorganisms.

Maintains cholesterol levels: The soluble fibre, in star fruit, has been proven to have cholesterol-lowering properties. They suppress bad cholesterol activity and remove fat molecules from circulation. Treating cholesterol also means lowering your risk of heart disease.

Ideal for weight loss: Starfruit is a perfect fruit for people on a diet because it is high in fibre and nutrients. It can keep you fuller for longer and speed up your metabolism. This implies you’ll be burning more calories. It’s also a fantastic evening snack to have on hand when hunger strikes.

Good for cardiovascular health: Soluble fibre can aid in the removal of fat molecules from circulation, potentially lowering the risk of cardiovascular disease. Star fruits are also high in salt, potassium, and other minerals that help regulate blood pressure.

Prevent cellular damage: Natural antioxidants found in star fruits include vitamin C, B-carotene, and gallic acid. These antioxidants aid in the prevention of cellular damage.

Boost immunity: Starfruit is abundant in antioxidants and vitamin C. This combo can help to keep your immune system strong. Furthermore, star fruit contains magnesium, iron, zinc, manganese, potassium, and phosphorus.

Content Source : https://www.hindu-blog.com/2017/09/karva-chauth-date-india-karwa-chauth-vrat-fasting-guide.html

Karva Chauth is an annual Hindu fasting undertaken by women in northern and western parts of India 

in Kartik Month, as per North Indian Hindu lunar calendar. Karva Chauth 2022 date is October 13, Thursday. Time of moonrise on October 13 is between 7:41 PM and 8:27 PM in various parts of India. Karva Chauth in 2022 in Canada, USA, United Kingdom and Europe it is marked on October 13. In Australia, Singapore, and other regions it is marked on October 13.

Karwa Chauth Vrat Puja Time and Fasting End Time

• 7:41 PM to 8:27 PM is auspicious for performing puja
• Fast end time – 7:41 PM and 8:27 PM – Moon will be sighted in North India.

Why is Karva Chauth Observed?

Karva Chauth Vrat is observed by women for a happy and prosperous married life and for the well-being of the husband and is one of the most popular Hindu fast and ritual.

Karwa Chauth In Hindu Scriptures

Karva Chauth is dedicated to Lord Shiva and Goddess Parvati. It is believed that Goddess Parvathi had observed severe penance to get Lord Shiva as her husband. Women emulate the fasting practice observed by Goddess Parvati for her husband Lord Shiva.

Karwa Chauth Basic Fasting Rules

On the Karva Chauth day after an early morning bath, married women eat food made from select grains and fruits. All this takes place before sunrise. After sunrise, the women observe a strict fast. Some people even do not drink water.

Women in the neighborhood gather in a house and take advice from elderly women on how to observe Karva Chauth fasting. They also listen to the significance to Karva Chauth, Katha (stories) and perform rituals together.

The fast is broken after sighting the moon at night along with her husband. The moon is seen through a sieve. Women break the fast with an offering of water and flowers to the moon.

Karwa Chauth Dos and Don’ts

• Red color is the preferred choice on the day as it is considered auspicious for married woman. Blue, brown and black color dress should not be worn on the day.
• The person performing the vrat should not distribute milk, curd, uncooked rice and white color cloth.
• One should not get angry and insult elderly people on the day.
• Goddess Parvati should be worshipped before the sighting of the moon. She should also be offered puri and halwa as prasad.

Karwa Chauth Sargi from Mother-in-law

Sargi is prepared by mother-in-law for her daughter-in-law especially in Punjab and Haryana. It is a kind of meal with dry fruits and other regional items. Today, sargi also contains gifts.

The sargi is present on the day before sunrise. It contains fresh fruits, sweets, dry fruits, traditional snacks and coconuts. Oily food is avoided as it makes the person lethargic.

As those observing the vrat do not eat food or drink water after sunrise, the food items in sargi is consumed before sunrise on Karva Chauth day.

Now gifts like sari and jewelry are part of sargi. 

Source code: https://www.slurrp.com/article/-the-tradition-of-eating-%E2%80%98white-foods%E2%80%99-on-sharad-purnima-has-a-special-significance-1634641041031

A tinge of white in the ‘Sharad Purnima’ feast is seen as a befitting tribute to the moon.

Celestial bodies like the sun and moon have always been deeply revered in the Hindu religion, which is why ‘eclipses’ were considered as an ‘anomaly’ back in the day, and people were often advised to stay indoors during such events. However, events like ‘Purnima’ or full moon days have always been celebrated with much fervour and meticulous rituals. Sharad Purnima, Kartik Purnima, Guru Purnima are some of the noted Hindu festivals dedicated to the full moon. This year Sharad Purnima falls on 19th October 2021, the harvest festival is celebrated in the Hindu lunar month of Ashwin, marking the official end of the monsoon. Many divine pairs like Radha-Krishna, Shiva-Parvati and Laxmi-Narayan are also worshipped on the auspicious occasion along with the moon, signifying love and bounty. 

Why Do People Eat ‘White’ Foods On Sharad Purnima 

Kheer, an Indian rice pudding, is widely prepared on this day, a part of which is also kept under the moon the whole night and later distributed as Prasad the following day. Many people take the festivities a notch higher by preparing a range of only ‘white’ foods. That’s right, and the ritual is relatively popular in Jaipur, Rajasthan. Just like in Basant Panchami, where you prepare multiple yellow-hued dishes to signify the upcoming Spring season, a tinge of white in the ‘Sharad Purnima’ feast is seen as a befitting tribute to the moon under the shade of which people like to consume their dinner on this pious ocassion.. 

From the Royal family to the farmers, many people in Rajasthan have this special dinner out in the open as on the night of Sharad Purnima, the moon comes very close to the earth, and this ‘moonlight’ has many healing benefits, it is said in the scriptures.

Coming to the special menu, there’s, of course, kheer, and many kinds of kheer for that matter. Adding nuts and rose petals is a common practice; it helps give a rich edge to the classic pudding. Then there is the savoury Rajasthani Korma, Kalakand, Raita and Gatte Ka Pulao. The food eaten on Sharad Purnima is vegetarian and often satvik in nature. Many people in different parts of the country also fast for the whole day and eat only after doing their pujas. 

The next time when you are too mesmerised by Japan’s Cherry Blossom festival and all the pink and red Hanami foods on your Instagram feed, do remember this sweet tradition of Sharad Purnima too.  

Here’s wishing you all a very Happy Sharad Purnima. As we part, here’s a special Badam kheer recipe that we’d be making today. Badaam or almonds not only lend a unique richness to the dessert but also a lovely creamy touch. It is a crowd-puller and effortless to make at home. The best part is the five ingredients you need to put together; almonds, rice, full cream milk, saffron and cardamom powder. You can also skip saffron if you don’t have it in your pantry at present. Here’s the recipe link. Enjoy. 

Dsdsds

Celestial bodies like the sun and moon have always been deeply revered in the Hindu religion, which is why ‘eclipses’ were considered as an ‘anomaly’ back in the day, and people were often advised to stay indoors during such events. However, events like ‘Purnima’ or full moon days have always been celebrated with much fervour and meticulous rituals. Sharad Purnima, Kartik Purnima, Guru Purnima are some of the noted Hindu festivals dedicated to the full moon. This year Sharad Purnima falls on 19th October 2021, the harvest festival is celebrated in the Hindu lunar month of Ashwin, marking the official end of the monsoon. Many divine pairs like Radha-Krishna, Shiva-Parvati and Laxmi-Narayan are also worshipped on the auspicious occasion along with the moon, signifying love and bounty. 

Why Do People Eat ‘White’ Foods On Sharad Purnima 

Kheer, an Indian rice pudding, is widely prepared on this day, a part of which is also kept under the moon the whole night and later distributed as Prasad the following day. Many people take the festivities a notch higher by preparing a range of only ‘white’ foods. That’s right, and the ritual is relatively popular in Jaipur, Rajasthan. Just like in Basant Panchami, where you prepare multiple yellow-hued dishes to signify the upcoming Spring season, a tinge of white in the ‘Sharad Purnima’ feast is seen as a befitting tribute to the moon under the shade of which people like to consume their dinner on this pious ocassion.. 

From the Royal family to the farmers, many people in Rajasthan have this special dinner out in the open as on the night of Sharad Purnima, the moon comes very close to the earth, and this ‘moonlight’ has many healing benefits, it is said in the scriptures.

Coming to the special menu, there’s, of course, kheer, and many kinds of kheer for that matter. Adding nuts and rose petals is a common practice; it helps give a rich edge to the classic pudding. Then there is the savoury Rajasthani Korma, Kalakand, Raita and Gatte Ka Pulao. The food eaten on Sharad Purnima is vegetarian and often satvik in nature. Many people in different parts of the country also fast for the whole day and eat only after doing their pujas. 

The next time when you are too mesmerised by Japan’s Cherry Blossom festival and all the pink and red Hanami foods on your Instagram feed, do remember this sweet tradition of Sharad Purnima too.  

Here’s wishing you all a very Happy Sharad Purnima. As we part, here’s a special Badam kheer recipe that we’d be making today. Badaam or almonds not only lend a unique richness to the dessert but also a lovely creamy touch. It is a crowd-puller and effortless to make at home. The best part is the five ingredients you need to put together; almonds, rice, full cream milk, saffron and cardamom powder. You can also skip saffron if you don’t have it in your pantry at present. Here’s the recipe link. Enjoy. 

Source from: https://food.ndtv.com/food-drinks/world-mental-health-day-foods-to-help-teenagers-stay-mentally-healthy-3417116/amp/1

Adolescence is a rapid phase of growth and development. Nutrition is crucial for healthy physical development of the teenagers so that they can achieve the full potential in life. In addition to supporting physical growth, good food also lays a crucial role in mental wellbeing. Adolescence is unique, a formative period where the child is stepping into adulthood. In this period, they start to take their own decisions and also learn various social and emotional habits. This is also the time when they need close guidance on how to cope in life, learn problem-solving, and interpersonal skills; and learn to manage emotions. All of this can be pretty overwhelming. There is a growing body of evidence that mental health and good nutrition are closely interlinked. Food has a direct link with being happy and mentally strong.

One thing that is very clear is that highly processed food, refined sugary food, basically food that is deficient in nutrients has a detrimental effect on our health. With teenagers, unhealthy eating from early life can lead to deficiencies that are associated with mental health. These deficiencies may be the cause, or a teenager going through mental trauma may resort to poor food choices.

Here’s how simple diet steps can support your adolescent’s mental wellbeing:

1. CUT THE CRAP: High salt, high sugar foods are detrimental for health – this is an established fact. It is true as such dietary choices have an adverse effect on proteins essential for brain development- signalling molecule brain-derived neurotrophic factor. These proteins are found to be low in depressed patients. With teenagers it becomes important to make them aware about good food because they start making food choices at this age. TV, commercials, peer pressure, body image can all make young adults choose unhealthy eating habits.  As a parent, you need to support this learning by making sure that healthy whole fresh food is available.

2. GUT FEEL: There is strong correlation between our gut microbiota- microorganisms residing in our gut, and brain. This is often referred to as the gut brain axis. It is well established that this axis plays a role in neurological diseases. Bottom line, keep the gut healthy, Feed the microorganisms fibre, probiotic foods like yogurt, idly, fermented dhokla and again cut out the refined, processed, packaged foods low in nutrients. Meal timings play a crucial role in a healthy digestion. For this you need to enforce and follow the same yourselves as parents. Eating at the dining table, no TV, phone, eating in a relaxed atmosphere, chewing well is an important part of healthy eating. This also ensures better digestion and absorption of nutrients.

3. FATS FOR HAPPINESS: Omega-3 is amazing for brain health. It is known to enhance brain chemistry, lower inflammation and thereby keeping the mood upbeat and also preventing depression. Teenagers normally get very body conscious and in their attempt to lose weight, may not eat fats. All fats are essential for the body, the quantity and quality determines their health promoting ability. Omega-3 is one of the healthiest fatty acid and found in Salmon, Mackarel, chia seeds, flax seeds, and walnuts. 

Omega 3 is a healthy fat that is important for a fit body and mind. 

4. SUNSHINE VITAMIN: Vitamin D deficiency has been linked to anxiety, depression, and mood swings. With studies, tuitions, social media addiction, teens are spending time indoors. Again as parents, you need to ensure that they spend time outdoors, preferably exercising. Sitting in the sun, walking in the garden with friends and generally being outdoors will help.

5. PUMP UP THE IRON: Anaemia is a reality in adolescent girls because of onset of menarche as well as a conscious effort to maintain their weight. Today we also get to see boys being anaemic. Most of these are nutritional anaemia. Anaemia does not only have repercussions on physical health but also on mental health. Low iron levels have been linked to anxiety and depression. Meat, fish, chicken, green leafy vegetables, dried apricots, guavas are all iron rich foods. When consumed with a vitamin C-rich food like lemon, the absorption increases.

6. LIFESTYLE MATTERS: Exercise is important for overall health and is a great mood modifier. Exercising release the happy chemicals like endorphins that enhance the sense of wellbeing. In addition, teens who are conscious about their looks are happy with atoned physique. It is important for the growth and development of a healthy body and learning this habit early in life keeps the youngster away from diseases. SLEEP is also crucial for a healthy mind. Being a period of rapid growth, the need for R&R is also crucial. Ensure and encourage a good night’s sleep. Follow the rule of – ‘early to bed and early to rise’. Keep the late night socialising to the minimum and for the weekends only.