Inculcating healthy eating patterns in UR life has a plethora of health perks. Did you know that eating healthy can help you lose weight, maintain the weight you desire, lower cholesterol and prevent a few health conditions? With the bittersweet COVID-19 clouds glooming over our memories of rushing out the door to get to work, our yoga class, the gym, or to a dinner. It is more important than ever for us to make healthier choices for our body to withstand these unpredictable times with finesse. Read on to witness a win-win for our health and our wallets. Make healthier food choices and live sustainably within UR budget.
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Homemade Banana Ice Cream
Put two bananas, four tablespoons of yoghurt, two teaspoons of almond butter, 2 unseeded dates and one teaspoon of vanilla extract in the blender. Make sure you don’t blend the ingredients too much. Add the yoghurt in the cup you stored the yoghurt in. You can either freeze it or just have it as it is.
Bhindi Fusion Salad
In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Ease: 2 Approximate cost: INR 80 Serving size: Cooking time: minutes Nutritive value Energy: 177 Kcal Carbs: 18 g Protein: 8.3g Fat:8.1 g Fibre: 5.2g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: ½ tsp Canola oil, for Air Frying Okra: 1 cup (cut lengthwise or round) Chopped basil Kosher salt or normal salt as per taste Thinly sliced small onion: ½ Cherry tomatoes: 4-5 (sliced into thin strips) Cilantro: 1/4 cup (coarsely chopped) Fresh lemon juice: 2 tbsp Roasted peanuts: 1 tbsp Preparation Step 1: In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Step 2: In a large bowl, gently toss the fried okra with onion, cherry tomato, turmeric, red chili powder and amchur powder. Step3: Add cilantro, two tablespoons of lemon juice, top it with crushed roasted peanuts and serve. Bhindi is packed with potassium, vitamin B, vitamin C , folic acid, and calcium. It is extremely low in calories and has a high dietary fibre. It was proposed that okra/bhindi helps control blood sugar levels in type 1 , type 2 and gestational diabetes. Polyphenols, including flavonoids and isoquercetin, and vitamins A and C are the major antioxidants in okra. Researchers also suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response. It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A.
What Should A COVID-19 Diet Include?
COVID-19 pandemic has been an extremely challenging situation for everyone, and it's not something that we were equipped for. There was no dietary checklist ready to follow in order to avoid or beat the virus smartly. All we knew was to eat immunity-boosting foods and go back to the basics of having Vitamin C rich fruits, haldi, vegetables and multivitamin. But the fundamentals which I've realised while working during this pandemic with my clients is that it's not just about immunity. We need to make sure that we follow a holistic plan. Not withdrawing any nutrient is the key to maintaining immunity. The idea is to eat well and not follow unrealistic diets during this unpredictable phase. Every nutrient should be included in UR diet in specific quantities during UR day. So, let me highlight some of these vital nutrients and give you a generic guideline on how to include them through your day: Nuts & Seeds: are high in magnesium and good fats. They can be consumed anytime in the day Dal, Pulses and Sprouts: are good sources of fibre and a make-up for the protein source for vegans in their major meals. Non-vegetarian Foods: might be difficult to get due to unavailability during the COVID times. Also, some people are apprehensive about consuming any animal protein during COVID. But if you can manage eggs, fish and lean meat, they are a great source of protein in your major meals. Greens: Spinach, green beans, amaranth leaves, colocasia leaves, coriander, fenugreek leaves, mint leaves and arbi-ke-patte all of these are rich in fibre, iron and vitamins. Fresh Fruits: All seasonal fruits are great sources of vitamins and minerals and should be added as a meal once or twice a day. Dairy Products: like yogurt, kefir, buttermilk and lassi make up for good source of probiotics for UR gut flora. Grains: Barley, brown rice, buckwheat, millets, oatmeal, whole-wheat bread, whole grains are great sources of energy Snacks: Makhana (fox nuts), nuts and steamed sprouts are great guilt-free snack options. Is there anything like over binging on immunity foods? At times we overdo eating all the immunity-boosting foods all at one go, which makes it ineffective. Spread these foods through UR day and don’t have it all at one time. Food’s such as haldi, ghee, flaxseed powder, jeera paani, black pepper, aloe vera, moringa powder, honey and Vitamin C, all of this works when taken consistently over a long period of time. It will eventually help you build a good immunity but it’s not going to overnight double UR immunity. The trick is to eat the right variety of food and create a good sustainable habit. Let food be thy medicine. While no foods or dietary supplements can prevent or cure COVID-19 infection, but following healthy sustainable diets are essential for supporting immune system. A good mix of nutrients which includes carbohydrates, protein, fat, fibre and fluids can help you attain a balance in nutrition, making your body stronger, one step at-a-time.
Cauliflower Curd Like Rice
Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Cauliflower Curd Like Rice Ingredients Finely chopped cauliflower - 2 cups Water - 1 cup Yoghurt - 1 cup Salt as per taste For tadka Ghee - 1 tbsp Mustard seeds - 1 tsp Cumin seeds - 1 tsp Dry red chilli - 2 Curry leaves - 10-12 Preparation Step 1: Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Step 2: Strain the cauliflower and transfer the cauliflower into a bowl. Let the cauliflower cool for a few minutes. Step 3: For the tadka, heat 1 tbsp of ghee in a pan. Add mustard seeds, cumin seeds, two dry red chillies and curry leaves and fry until they turn golden brown and set aside. Step 4: Add a cup of yoghurt to the cauliflower mixture. Mix well, add salt as per taste and pour the tadka over the cauliflower rice. Your cauliflower rice is now ready to serve!
Give UR Health A Boost With These Spiced Oils
Have you ever tried spicing up UR cooking oils to add an extra zing to UR food? Doing this not only adds flavour to UR food but also possesses therapeutic benefits. Use aromatic oils for pickling and add mind-blowing flavours to UR food. They are amazing with marinades, gravies, salad dressings, dals, and sauces. Here are some DIY spiced oils. CDC states that among returning travellers, respiratory infections are a leading cause for seeking medical care. Upper respiratory infection is more common than lower respiratory infection. In general, the types of respiratory infections affecting travellers are similar to those in non-travellers, and exotic causes are rare. Clinicians should inquire about the details of travel (such as type of travel and travel destinations) when evaluating a returning travellers with a respiratory infection. Why Are We Prone To Infections During The Winter? Changes in temperature Not maintaining hand hygiene Current health concerns Spreading of common colds, viral infections and other illnesses through air Flu Immunity Oil This spicy garlic oil helps in improving immunity and prevents any flu. Ingredients • 5 red chillies Red chillies help in boosting UR immunity levels and fight against illnesses and infections. • 10 black peppercorns Black peppercorns help in soothing a sore throat brings cold relief and eliminates any viral infections. • 1-litre virgin olive oil Olive oil has antibacterial, antimicrobial and antiviral effect s which help fight infections and illnesses. • 5 bay leaves Bay leaves help in treating various ailments, zap UR flu, and give you the relief you need. • 4 cloves of garlic Garlic has a compound known as allicin which converts into other sulphur- containing compounds which give garlic its medicinal properties. This is how garlic lowers UR chances of getting flu, boosts white blood cells in the body and helps you recover faster. Prep 1. Fill a one-litre clean bottle with virgin olive oil, till it is two inches below the rim 2. Add 5 red chillies, 10 black peppercorns, 5 roasted bay leaves, 4 peeled and halved cloves of garlic 3. Cover and store for two-three weeks or until the flavour settles Use it in lentil gravies, meat or even bread. Energy Boosting Oil Do UR energy levels dip during the rainy season? If so, try this energising concoction. Ingredients like star anise, onion and ginger oil are perfect for those grey monsoon months and give you an energy boost! Ingredients • 1-litre sesame oil Sesame oil improves liver health and is a power house of vitamins and minerals. • 3-star anise Star anise acts as a stimulant, improves digestion and boosts energy • 1 onion The phytonutrients in onion help in blood circulation and functioning of the arteries. • 20 g ginger Ginger reduces inflammation and modulates blood sugar levels. Prep 1. Fill a 1-litre bottle with sesame oil till it is two inches below the rim 2. Add 2 inches of cleaned, peeled and lightly crushed ginger, 3-star anise and 1 small diced onion 3. Cover and leave aside for two-three weeks until the flavour is settled Chinese dishes especially seafood and chicken are perfect with the energy boosting oil. This oil works its flavourful magic when its cooked with tofu, paneer, or soybeans. The Detox oil This spiced oil is surprisingly an excellent antioxidant and detoxifier. Ingredients • 1-litre sunflower oil Sunflower oil is rich in vitamin E which protects against colon cancer, it also contains carotenoids which protects against skin, lung and uterine cancers. • 2 crushed walnut halves Walnuts contain glutathione and omega 3 fatty acids which help in natural cleansing of the liver. • 2-inch quill of cinnamon Cinnamon aids in blood sugar control and this in turn aids in weight loss. • Orange rind Limonene and flavonoids present in orange peel help with splenic cleansing. Prep 1. Fill a one-litre bottle with sunflower oil till it is two inches below the rim 2. Add 2 walnut halves that are slightly crushed, a 2-inch quill of cinnamon and a couple of cleaned orange rind pieces 3. Cover and leave aside for two-three weeks or until the flavour is well pronounced Use this oil to make salad dressings, mayonnaise and also as a marinade for chicken, fish and paneer Happiness Oil When UR feeling blue, depressed, hurt, or anxious, all you need to do is start cooking in cardamom and fennel seed oil, and make you feel awesome again! Ingredients • 1-litre rice bran/groundnut oil Rice bran oil has been shown to decrease stress and increase brain serotonin metabolism. • 5 green cardamoms Cardamom is a stress relieving element and a mood elevator. • 1 tbsp. roasted fennel seeds Fennel helps to relieve depression and lift up the mood. Prep 1. Fill a one-litre bottle with rice bran or groundnut oil up to two inches below the rim 2. Add 5 green cardamoms and 1 tablespoon of roasted fennel seeds 3. Cover them and leave them aside for two-three weeks or until the flavour is settled This oil works fab for Indian gravies. Indian food is associated with emotions therefore use this oil to bring a sense of happiness to UR food. Food has medicinal properties. A lot of us don’t realise the affect food can have on us. If UR in tune with UR body & digestive system U can experience a positive change instantly. Happy eating.
How To Store Food During Quarantine And Summer
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are buying more than we can consume during this period. Doing so gives us a false sense of food security. Unfortunately, this is causing excess food wastage during this hour of crisis, especially with perishable food. Storing UR food increases its shelf life and is extremely budget-friendly. Come to think of it; it isn't a bad idea to revamp an unused space in UR home and set up a pantry. Not just for emergencies, pantries work well during any time of the year too. Be it an emergency or a pandemic; you should not be anxious about starvation. Here is all the information that you needed. Cereals. The common problem that we face with storing cereals is dust, insects and moisture. Corn, wheat, rice, and oats in an airtight container/ bag is the safest way to keep them healthy. Make sure to mark your bags or container with the expiration dates. They are fresh for five months. After that, if you miss the crispness of the cereals, just spread them on a baking tray and give them 5 minutes in the oven at 350 °F before cooking them. Legumes & Pulses. Regularly infested by weevils, legumes/ pulses will be safe in an airtight glass container. Mason Jars are excellent to store them. As an extra precaution, add a bay leaf to the container as it prevents weevils. Make sure that there is no direct sunlight on the jars. If weevils are already breeding, refrigerate the bad for two weeks. Store them after getting rid of the weevils skeletons. Their shelf life will be around a year. Flours. Various flours like all-purpose, wheat, ragi, white, bread, cake, and self-rising flour get infested by insects or weevils. After purchasing these flours, chuck them into your fridge, transfer them to a food-grade airtight container after two days. This will keep away the flour from moisture and insects. Flours easily absorb odours, sterilize the container before storing the flour. Better to consume the flour within a year of storage. Dairy Products. The ideal temperature to store dairy products is 2°C to 4°C. Every refrigerator comes with a specific place to store dairy. This helps in protecting the diary products to absorb odours of the neighbouring ingredients. Always check the expiry date before buying and using dairy products. Herbs and spices. Wash and remove wilted and damaged leaves of the herbs. Cut the roots off and place the herbs in a ziplock bag or perforated bag. They stay fresh when you store them in the coldest part of the fridge (do not freeze). They will stay fresh for a week. For UR whole spices, seal them in an airtight container and keep them away from direct sunlight. They can be used for around two years. Use the ground spice before six months. Store the ground spices in an airtight container as well. To retain as much flavour and colour of chilli powder, refrigerate them. Nuts And Coffee Beans. Airtight containers help keep pasta, grains, nuts and other dry foods fresher for longer. Utilize mason containers, or any water/airtight container will do! Purchase entire bean coffee, and granulate it as required to get the best flavour. Store UR coffee beans in a water/air proof and container to keep it fresh, and use within 3-4 days. (In case if you purchased beyond what you can use in a couple of days, freeze the rest to keep it new.) Meat, Fish, And Eggs. For the fish to be fresh and free from contamination, it should be kept in a bag. Place a bowl of ice in the fridge and store your fish on top of the ice. Eat it as soon as possible! You can freeze fish to keep it fresh for longer durations. Store eggs in their unique carton. In case you can't decide if UR eggs are fresh, place them in a cup of water. Fresh eggs usually sink, while old eggs float. Meat and poultry must be kept in its original packaging if you eat it in the next day or two. If not, enclose it in a ziplock bag, then store it in UR freezer. Vegetables. Leafy vegetables like spinach, amaranth and mustard greens are challenging to stay fresh for a long time. Chop off the roots, wash them and pick healthy leaves. Dry them off on a paper towel. Pack them in a ziplock bag with a paper towel. They will stay fresh for 5 days. Make sure not to place them near fruits or raw meat. Potatoes, Garlic and Onions are safe when placed at room temperature with ventilation. Dividing them into little piles prevents rotting. They will be healthy to eat for about a month. If you purchase unripe tomatoes, store them after washing and drying them in a place without direct sunlight. They will take around 12 days to ripen. Store them in the fridge after they are ripe. Use them within two days. Brinjal, capsicums and lady's fingers retain their freshness in the fridge for about 8 days. Wash them and dry them before refrigerating them. Mushrooms in a paper bag is an excellent way to store them. Place it in the fridge and consume them within a week. Cut a firm cabbage and wrap in clingfilm and refrigerate it. It will be fresh for about 2 weeks. If you have an excess amount, make kimchi out of the cabbage to have an additional source of probiotics. Refrigerate a whole cauliflower with its stalk attached to it. Its shelf life is around 5 days. Carrots, beetroot and radishes stay in a refrigerator for up to a week. Wash them and pack them in a ziplock bag. In general, gourds are unpredictable as a minute scar can result in decreased shelf life. Wash them and dry them. Leave them over the counter, they stay fresh for 3 days. When you refrigerate them, their shelf life will be around 8 to 10 days. Fruits • At room temperature, mangoes are safe to eat for five days. When refrigerated, they can be consumed up till a week. • Berries are quick to go bad. Refrigerate them and enjoy them for a week. • Wrap papaya in a clingfilm, and it lasts up to five days at room temperature. Refrigerated papaya is good to eat for up to a week. • It's better to leave a pineapple on the counter as it ripens in about five days. • Muskmelon and watermelon can last up to 10 days at room temperature. Refrigerate them once they are cut up. • Oranges stay fresh and flavourful up to two weeks when refrigerated. • Never refrigerate bananas. Enjoy their natural goodness over the counter for five days before they completely ripen. Quick glance. Room Temperature - cereals, pulses, roots and tubers, bananas, spices and condiments. Cool places - oils and fats, canned foods. Refrigerator - Fruits, vegetables, milk and milk products, eggs. Freezer - meats, icecream, frozen products.
All time favorites
Classic Caprese Salad With Balsamic Glaze
Serves: 2 Approx cost: 75 Ease: 4 Cooking time: 15 Nutritive Value Energy: 99.5 Kcal Carbs: 19.3g Protein: 7.4g Fat: 5.2g Fibre: 1.8g Ingredients Tomatoes: 3 Mozzarella: 1/4-inch thick slices or small cubes Basil leaves: 20 - 30 Extra-virgin olive oil, for drizzling Balsamic vinegar for drizzling ( optional) Salt & pepper as per taste Preparation Step 1: Wash the basil leaves and tomatoes. Cut the tomatoes into thin slices. Layer alternate slices of tomatoes and mozzarella, adding a basil leaf between each, on a large, shallow platter or a salad bowl. Step 2: Drizzle the salad with extra-virgin olive oil and season with salt and pepper, to taste. Step 3: Add the garlic aioli on the side or on top of the salad for a little flavour. Health Benefits Boosts immunity: The vitamin B and riboflavin in mozzarella cheese helps in preventing migraine headaches, fights anaemia and strengthens your nails. Not only for its taste, but mozzarella cheese should be included in your diet as it has antioxidant properties that aid in cell damage and is useful in boosting immunity. Excellent anti-inflammatory: Inflammation has become a widespread issue seen today even in young millenials. Consuming foods to cool inflammation is essential for UR optimal health. The essential oils present in the basil leaf help in beating inflammation. Antibacterial properties: If UR looking to boost UR immunity the natural way or ward off any pre-existing infections, then basil can do the trick! Basil extract has shown to help in inhibiting bacteria that don’t respond to antibiotics. Helps manage UR stress levels: Adaptogenic herbs like basil can help UR body deal with unwanted stress and can also help in balancing stress loads! Studies have also shown that basil might also have the ability to help UR body manage stress more efficiently, which can also lower your stress levels.
The Protein Bubble
In a time where information is a click away, we find ourselves drowning with a little too much of it, especially when it comes to food, fitness and nutrition. And protein seems to be in the centre of it all. Let's help you cut through the clutter and clear the fog a bit! 20% of our body is made up of protein. But the body doesn't store this protein, and it needs to be replenished each day through our diet. The most frequently asked question is – Am I having enough protein or am I taking in too much? More often than not, it's always the first one we need to look out for. Indian vegetarian diets are equally excellent sources of amino acids and proteins, BUT that is if we have it in the right combinations and portions. To make pulses complete we need to combine it with cereals or nuts, for example, dal chawal, hummus and pita or corn tortillas with beans gives you the complete protein and all the essential amino acids UR body needs. But most people on carb-free diets lose out on the essential proteins that the body needs. "I've got 99 problems And protein ain't one!" As the Simple saying goes … let lack of protein not be a UR problem, and this is how you can tell if it is. Amino acids are the building blocks of protein. Each of these signs is associated with an essential amino acid/s deficiency. 1. Unexplained hunger and increased appetite: the craving that something sweet at night or increased munching in between meals? Blame it on the amino acids – tryptophan and phenylalanine! Believe it not when our bodies are protein deficient, they respond by making us feel hungrier than usual, leading to an increase in caloric intake and sugar cravings. 2. Low immunity: Falling sick too often, runny nose, regular headaches? Lysine, histidine and Isoleucine are the amino acids that boost our immunity and protect our bodies from viruses—deficiency of these compromises our body's ability to fight off infections. 3. Losing muscle mass, weakness & fatigue: when "dieting" we often get super excited to see those kilos coming off too quickly. One week of reducing protein from our diet can lead to a loss in muscle weight, affects our posture and movement. Branched-chain Amino acids (BCAA) - valine, leucine and Isoleucine stimulate our muscle growth and regeneration. They also release energy that helps in protein synthesis and muscle repair. That's why we must rehydrate our muscle with protein pre & post workouts. Did you know that sore muscles and unusual aches, and joint pains are one of the 1st signs of low protein? BCAA's not only regulate UR blood sugar but also help in wound healing. 4. Hair fall, brittle nails & ageing skin: Our hair, nails and skin are made up of proteins like elastin, collagen and keratin. The amino acid threonine is a principal part of collagen and elastin. Methionine plays its part in detoxification and tissue growth. When our body is running low on protein, our hair loses its lustrous volume, the skin doesn't feel like a taunt and young, and our nails are much softer and brittle. Want that glowing skin with thick healthy hair? Add some more protein in UR diet. 5. Mood swings and lack of sleep: we all blame our mood swings on fluctuating hormones. There is some truth there, but did you ever think that proteins play a role in hormone levels and energy production? Tryptophan is linked to drowsiness and helps in production of serotonin, which regulates our appetite, sleep and mood. Histidine, another essential amino acid controls our digestion, sexual function and sleep-wake cycles. *Fun Fact: How many of us have had our grandmother tell us - Have "Haldi wala doodh" before bedtime?" There is more science than love behind this – casein a milk protein is a slow-digesting protein, best had before bed as it keeps you stocked up while sleeping and slowly releases protein into the body. So my friend, "When life gives you lemons, You ask for something higher in protein!"
Ease: 2 Approximate cost: INR 114 Serving size: 6 Cooking time: 10 minutes Nutritive value Energy: 79.6Kcal Carbs: 0.2g Protein: 7.04g Fat: 6.3g Fibre: 0.05g Ingredients Eggs - 6 Roughly chopped spring onion - 5gm Mustard - 1 tsp Mayonnaise - 2 tbsp Salt to taste Water - 4 cups Preparation Step 1: In a pot, boil water and add six eggs. Let the eggs boil for about 7 minutes. Step 2: Add two tsp of mayonnaise and onions in a bowl and mix. After the eggs are boiled, let them cool down. Remove the egg shell and cut each egg in half. Scoop out the yolk and add them into the bowl. Step 3: Mash the egg yolks till they are lump-free. Add mustard and salt according to taste and mix everything well. Step 4: Now refill the egg whites with the yolk mix. Your deviled eggs are ready to serve. If you have leftovers cut the eggs finely and make a grilled sandwich to minimise food wastage.
Chana Dal Sundel
To cook the chana dal, wash the chana dal three times and add one and half cups of water and let it look in the pressure cooker for 3-4 whistles. Ease: 4 Approximate cost: 50 Serves: 1 Cooking time: 20 Nutritive value Energy: 229Kcal Carbs: 35g Protein: 8.5g Fat: 2.8g Fibre: 5.7g Ingredients Cooked chana dal: 1 cup Sesame oil: 1 cup Green chilli: 1 cup Grated coconut: 1 tbsp Curry leaves as per taste Salt as per taste Corn: 2-3 tbsp Step 1: To cook the chana dal, wash the chana dal three times and add one and half cups of water and let it look in the pressure cooker for 3-4 whistles. Let the chana dal rest in the pressure cooker till the pressure is completely released. Heat 2 tablespoons of oil, add mustard seeds, jheera, curry leaves, chopped chilies, cooked and mashed dal and turmeric and sauté for a few minutes. Set 2: Add a bit of water and salt and mix well now add the boiled corn mix grated coconut, ghee and mix well until the corn is soft. Step 3: UR sundel is now ready to be served garnish with coriander and serve hot. Keeps UR heart healthy Chana dal is rich in antioxidants which help reduce any damage done by free radicals to our blood vessels and lowers inflammation. It is also a great source of folic acid, which helps lower homocysteine levels which reduces the risks of any blood clots and hardening of arteries too. Boosts insulin response Chana dal being rich in magnesium is known to improve insulin response by lowering insulin resistance. It’s also high in protein and therefore can be used in diabetic diet. Lowers blood pressure Chana dal is high in potassium and low in sodium which makes it essential for regulating UR blood pressure levels. It can also maintain/balance electrolytes in UR body, which help in preventing the narrowing of blood vessels and helps regulate blood more freely. Eating natural sources of potassium like pulses, fresh fruits and vegetables can help you reap the most health benefits. Excellent source of protein for vegans and vegetarians The level of protein in Chana Dal makes it an excellent source of the macronutrient amongst vegetarians and vegans. Helps manage weight when eaten in the right portions Serving of 30gms of chana dal provides approximately 100 calories of energy in combination with a number of vitamins and minerals and is extremely effective for weight management. Another star ingredient in this dish is corn. Here are a few benefits it has up its sleeve. Great protein source Corn is a rich source of protein favoured by vegans and vegetarians. You can either have corn as a meal in fresh corn soup or as boiled corn for UR evening snack. Rich in antioxidants Antioxidants combat harmful free radicals in the body. Work indicates that free radicals may play a role in ageing and a variety of chronic diseases. Many fruits and vegetables are also rich in carotenoids including dark leafy greens, carrots, and sweet potatoes. Good dietary fibre Corn contains dietary fiber, similar to other plants, legumes, and vegetables. Nevertheless, the amount of fiber found in corn when compared to other sources is much lower. this. Fiber can also help with digestion and lower any chances of constipation. Research also suggests that healthy fiber intake done moderately can also result in living a much more wholesome life. A major study in 2011 found a link between dietary intake of fiber and a lower overall risk of premature death , especially from cardiovascular, infectious and respiratory diseases.
Do you really need vitamin supplements?
The fresh food you eat is filled with nutrients yet many times we do not get enough nutrients from the diets and some even show a deficiency of vitamins. Many times, there could be an issue with nutrient absorption and hence in some cases supplements become essential and critical. While my goal as a nutritionist is to give my clients a diet with all nutrients in it, but if they show certain symptoms of hair fall, lack of energy, pigmentation, etc… then they may need some help in getting their daily vitamin intake from supplements. For example: Vitamin B-complex helps in correcting hormones and improves the nutrient absorption in your body. Vitamin A helps with vision Vitamin C helps with collagen synthesis Omega-3 rich foods are anti-inflammatory and help prevent pigmentation Minerals such as Magnesium and Selenium work on the hair I would definitely recommend for men and women to take vitamins only when it is necessary or prescribed by a medical professional. But, don't forget to be mindful of the varied requirements depending on your age, sex and body's needs. There is no thumb rule for a prescription; it is very individualistic, as it keeps changing over time as you age. UR dietary preference also plays a major role in deciding your daily intake, whether you are vegetarian, non-vegetarian or vegan. Table Source: Harvard Health Publishing Good food sources of important nutrients NUTRIENT SOURCE Vitamin B Tuna, sunflower seeds, spinach and other leafy greens and eggs Vitamin D Salmon, tuna, vitamin D-fortified milk and yogurt, fortified orange juice and egg yolk Iron Liver, chickpeas, beans, lentils, and sesame seeds Magnesium Spinach, kale, other leafy green vegetables; unrefined grains and legumes Calcium Dairy products, salmon, sardines and dark leafy greens. Quick Wisdom Don't change UR diet abruptly. Consult a nutritionist before making any changes to your daily diet which can affect your overall health. Give UR nutritionists honest feedback. This helps me and other nutritionists understand what is working in favour of their health. Be mindful of UR body. Give your body time to adapt to a diet, don't go on unsustainable diets to lose weight or follow a trend. This can cause more harm than good.
The Sense In Eating Seasonal
Seasonal fruits and vegetables produced in local farms are fresh as the nutrients are retained due to less transport time. We all like to eat mangoes all-year-around and the best time to eat them is in the summer with a scoop of yoghurt or ice cream! Crops that are picked at the peak of their ripeness are full of flavour and taste. The joy of eating fresh produce can keep you high as you relish the freshness and flavour of the seasonal foods. Eating seasonal foods is a simple food philosophy, which should become a part of your health goals because of their innumerable health benefits! Seasonal Must-Haves To Add To Your Diet. Make a grocery checklist of the local fruits and veggies with the seasons. Buy from a local farmer; choose fresh and locally sourced vegetables and fruits. Add two different seasonal fruits a day to your snacks. Insane Nutrients You Can Get From Eating Seasonally. Melons in the summer are a must-have. They contain 92 per cent water, which prevents dehydration, balances electrolytes and keeps your skin on point. Oranges in winter can be comfort food. They are low in calories, provide satiety with its fibre and are rich in Vitamin C. Oranges are loaded with flavonoids that fight inflammations and infections in the winter. Skin becomes dry and rough in winter; eating oranges regularly can make your skin soft because of the collagen properties. Pumpkins in monsoon are a rich source of vitamin A and fibre. Eating them during monsoons provides satiety and vitamin C helps ward off colds and cough too. Secret Health Benefits Of Eating Seasonally. Seasonal must-haves support and encourage local farming, reduce the environmental damage caused due to non-seasonal foods which are transported, exposed to irradiation and hothouses. Freshly produced seasonal foods retain their pigments and anti-oxidants and provide essential nutrition. Seasonal foods are low in pesticides and other contaminants. They are fresh and easy to grow. Seasonal foods can be bought in reasonable quantity and stored for later use to prevent any contamination. Nature has provided us with seasonal foods with lots of benefits like winter has many comfort foods to keep us warm and vitamin C-rich foods prevent colds and infections. Same way, summer foods hydrate us and avoid heatstrokes Eating only seasonal foods may not be possible every time, still making sure to have them in your seasonal grocery checklist can be a boon to your health. Freezing seasonal foods is a good idea so you can use them at any time of the year. You can add them in soups, smoothies and even curries.