Top 9 Foods to be Included in your Diet For a Safe Monsoon HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.
Monsoon has started pouring in. Season change from extreme hot to pleasant and refreshing rainy season is surely soothing. But, rains also bring along its share of health concerns. From food poisoning, diarrhea, infections, cold, and flu to many other health risks, we can fall prey to a host of health issues in this season. And, when COVID-19 is wreaking havoc all over the world, monsoons could be even more dangerous to your health. Therefore, you need to make sure that the food you eat strikes the best balance between nutrition and immunity.
Immunity being the keyword in the current scenario, all we want now is to ensure that our innate immune system can take care of itself. So, eating right and being positive is the best way to go. Here we have rounded up nine food items that you should include in your monsoon diet to keep your immune system at its best!
Drink it as Haldi-Doodh at bedtime, add turmeric powder to your everyday food, or have freshly grated ginger-turmeric blend as a sidekick to your platter; turmeric, in any form, is excellent for your health. Not only during the monsoons, but it should be your go-to in every season.
It has antiseptic, antiviral, antifungal, antibacterial, antimicrobial, and anti-inflammatory properties. No wonder turmeric is called the golden spice of the kitchen. Not only does it boost your natural immunity, but it takes care of your overall health. The active potent compound in turmeric is curcumin that helps us keep healthy and fight infections.
#2 Probiotics and fermented food
You should include more probiotics and fermented food, like yogurt, buttermilk, pickled veggies, in your diet to make sure that your gut flora is happy. Probiotics are the good bacteria that live in our gut or intestinal tract. These bacteria can help fight off disease-fighting germs as well as bad bacteria from thriving in our bodies.
#3 Lemon: Pulp + Zest
Lemon is pure vitamin C, and it is great for your immunity, the need of the hour. It fights infections, eases digestion, strengthens bones, and does a lot more good things for your body.
And did you know that lemon zest is as nutritious as the flesh? Full of bioactive compounds and flavonoids, lemon pulp+lemon zest is an incredible addition to your monsoon diet. Sprinkle lemon juice on your food, grind lemon zest to a dish, or simply drink a glass of lemonade, this citrusy delight will take care of your nutrition and immunity.
#4 Indian masala chai
When the perfect olio of spices, like ginger, clove, cinnamon, cardamom, tulsi leaves, and dried black pepper, goes into the boiling water with the right proportion of tea leaves and milk, a natural immunity-boosting brew goes in the making.
Cardamom and cloves are effective against many infections, and peppercorns prevent and soothe symptoms like cold and flu. Cinnamon is a bank of medicinal and anti-inflammatory properties too. So, even if you are not a tea drinker, consider masala tea as a medical concoction and steer the side effects of monsoon away.
Also named as the stinking rose, garlic comes with loads of health benefits. It fights the cold and flu-causing viruses and gives a boost to your immune system. Studies show that eating garlic on a daily basis increases the number of T-Cells in the blood, thus helping to protect you from viral infections like cold and flu. Alliin is a compound found in whole garlic. And, when you pound or bite garlic in raw form, alliin changes to allicin, the most potent ingredient found in garlic.
These compounds are loaded with medicinal properties and said to increase the disease-fighting response of your body. You can reap the best benefits of garlic by eating it raw.
#6 Nuts and dry fruits
Munching on dates, almonds, and walnuts is a good idea, no matter what the season. However, as these nuts are rich in vitamins and minerals, these are great options to add to your monsoon diet. Rich in riboflavin, niacin, and Vitamin E, these food items help to strengthen your immunity. Also, Vitamin E is a powerful antioxidant, which helps in keeping your cells healthy.
If you are thinking of binge eating replace junk food and add nuts, dry fruits and seeds in your diet and make your nutrition complete with the bliss of immunity
Spinach is a superfood. It is a good source of vitamin A, E, and C, beta carotene, folic acid, and fiber. All these nutrients and antioxidants help your body to carry on its functions properly and bestow you with a great immune system thereby preparing you for the monsoons. Although you may find many references saying it”;s not good to have leafy veggies during monsoons owing to the mud and dirt sticking to them, you can always make sure to wash them really well before cooking.
#8 Bitter Gourd
Although the very mention of this veggie might make you hide inside your wardrobe, bitter gourds are rich in Vitamin C, and antiviral as well. So, the next time your mother cooks it, do taste it. You can have it boiled, stewed with other seasonal vegetables, or fried. Whichever form you like or don’t like, make sure to add it to your monsoon diet.
Ginger is an excellent herb with antibiotic, antiseptic, anti-inflammatory, and antimicrobial properties. It is also rich in antioxidants. No wonder, it is a go-to remedy for cold and cough, sore throat, body ache, among others, integral to every household. Ginger is also useful in boosting your immunity level. You can have it by steeping in water as ginger tea, or add it to soups and curries or have it with turmeric and milk as a soothing Haldi doodh.
Foods to Avoid During the Monsoon
Like we have the do’s for monsoon diet, we also have the don’ts. Let’s take a look at the foods you should avoid eating during the rainy season.
There is an irresistible string attached between the rains and pakoras and samosas, and everything fried and crisp. Munching on your favorite fried food might make you feel the bliss from inside your mouth, but these could make your tummy bloated. Humidity tends to slow down your metabolism, hence affecting your nutrition and immunity.
Frizzy carbonated beverages are tempting. However, these tend to lower the minerals’ level in your body, resulting in lower enzyme activity and a weak digestive system. So, whenever you feel like quenching your need for a cold drink, reach for a glass of nimbu paani, your daily dose of vitamin C.
Cravings of paani puri and papri chaat might comfort your taste buds, but these dishes are certainly not the right choice during monsoons considering the hygiene factor, with the air of the global pandemic surrounding us.
As the rainy season happens to be the breeding time for sea fish, it”;s better to avoid eating sea fish and have fresh-water fish and other forms of meat like chicken and mutton.
Always remember, your nutrition and immunity depends on the food you eat. Therefore, you should be conscious of what you are feeding in. In this tough time of the pandemic, when keeping your immunity uptight is highly crucial, do have a focus on your diet and safety as well.
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Whether you’re an experienced exerciser or a fitness newbie, walking is a fun, easy and low impact exercise that can fit into almost anyone’s routine. Here at Nutrisystem, walking is one of our favorite exercises because it helps many of our members stay fit and healthy –;even with a busy schedule. It provides many health benefits, requires no special equipment and can even help you lose weight. Plus, you can do it virtually anywhere! Add more walks to your calendar by joining in on our Step It Up Walking Challenge.
On July 13th, our registered dietitian, Mandi, is going LIVE on our Facebook page to kick off our four-week Step It Up Walking Challenge. She will continue to go live every Monday at 5:30 PM EST to check in, provide a little motivation and some helpful tips to keep you stepping.
The challenges will get a bit more difficult week to week so that you can ease into a regular walking routine. Despite your current experience, you can join in and adjust the length and pace of your walks to match your skill level. At the end of the fourth week, we will be randomly selecting two lucky winners, who will each receive a $100 gift card.
In order to participate and be entered for a chance win, you must download and log each task into our FREE online tracking app, NuMi! To be eligible, make sure to opt-in to the challenge by tapping on the in-app message or News Feed card within the NuMi app to join in.
NuMi is our easy-to-use online food journal that provides a great place to stay organized and keep track of your daily exercise. You can find it on Google Play or the App Store. If you don”;t have an iPhone or Android, you can still access NuMi by visiting numi.com.
New to NuMi? Follow these simple instructions for logging activity:
Open the NuMi app on your phone.
Click on the plus sign in the orange circle at the bottom of your screen.
You can then click on “;Walking”; and enter your information.
Tap “Log it.”
If you”;re using a desktop, you”;ll find the “Activity” section to the right of your Journal.
Ready to get moving? Check out the four-week schedule below for each Facebook live date and weekly task. Then give us a follow on Facebook to tune in! >
Step It Up Walking Challenge Schedule:
July 13th: Walk 3 times this week.
July 20th: Walk 4 times this week.
July 27th: Walk 5 times this week.
August 3rd: Walk 6 times this week.
Join our Nutrisystem community and improve your health this month with the power of walking! Before you get started, make sure to check out the link below for some must-follow safety rules for walking. Then head on over to our Facebook page for more fun and fresh content! > We’re always coming up with new fun challenges and live events to help you become the healthiest and happiest version of you.
Walking for Weight Loss: The Benefits of Taking a Walk on National Walking Day
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9 Essential Vitamins and Minerals Needed by Every Man to Stay Healthy HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.
Our bodies started evolving about 2.5 billion years ago. However, even today, gender plays an important role in deciding our basic nutritional requirements. Studies have shown that since men engage in more physical activities than women, they have a relatively higher metabolic rate. This means in order to stay healthy, their bodies demand more macro as well as micronutrients. While carbohydrates, fat, and protein make up for the “;macronutrients”;, vitamins and minerals together come under “;micronutrients”;. Since these are required in very small quantities, they may sometimes be overlooked.
So, we decided to put together a list of minerals and vitamins that should be on every man”;s list to stay healthy. Read on to know their major sources and the impact it can have on your overall health:
Essential Vitamins and Minerals for Men’s Health
#1 Vitamin A
Vitamin A belongs to the group of fat-soluble vitamins. It is primarily responsible for the growth and development of cells, vision, immunity, and even reproduction. It also acts as a powerful antioxidant and potent hormone which can greatly affect the function of the heart, lungs, and kidneys.
Daily requirement: The recommended daily intake of vitamin A for adult men is 900 micrograms (mcg)
Sources: The predominant source of Vitamin A is liver and fish oils. Other sources rich in vitamin A are:
Milk and eggs.Green leafy veggies.Orangish yellow-coloured food items like lemons, carrots, etc.Some vegetable oils.
Better eyesight: Vitamin A plays a critical role in relaying visual information from our eyes to our brain. Deficiency of vitamin A may lead to many visual disturbances. This is probably the reason why the first symptom of vitamin A deficiency is night blindness or difficulty to see in the dark. Lowers risk of cancer: It is observed that adequate intake of vitamin A from natural sources like fruits and vegetables lowers the risk of lung cancer. Studies in Japan have also reported that vitamin A may even prevent colon cancer.
#2 Vitamin B12
Vitamin B12, or cobalamin, is a water-soluble vitamin that increases the production of red blood cells in our body. It supports the building of DNA structure and ensures the proper functioning of our nervous system. Also balances the stress hormones and helps to reduce symptoms of depression
Daily requirement: The recommended daily intake of vitamin B12 for adult men is 2.4 micrograms(mcg)
Sources: The main source of vitamin B12 are animal products like meat and fish (e.g. salmon and cod). Secondary sources include:
Dairy foods like milk, curd, cheese, etcEggs
Since Vitamin B12 is not found naturally in plants and grains, if you are a vegetarian or vegan, you may want to consider taking a B vitamin supplement.
Nourishes the neurons: Vitamin B12 deficiency is associated with memory loss, especially in older men. A study concluded that early-stage dementia can be slowed down by the use of a combination of vitamin B12 and omega-3 fatty acid supplements.Improved sperm count: Vitamin B12 is responsible for the production and development of sperm. It is a common observation that low levels of B12 can severely affect sperm count. Studies have also proved that there is a link between plasma concentration of vitamin B12 and infertility in men.
#3 Vitamin C
Vitamin C, or chemically known as ascorbic acid, is critical for the wear and tear of all body tissues. It is involved in multiple functions like absorption of iron, wound healing, and maintaining cartilage, bones, and teeth.
Daily requirement: The recommended daily intake of vitamin C for adult men is 90 micrograms(mcg). As it is water-soluble in nature, deficiency of vitamin C may occur, causing scurvy or bleeding gums.
Sources: The main source of Vitamin C are green veggies like broccoli, spinach, and cauliflower. Some other sources are:
Green and red peppers.Fruits like kiwi, oranges, grapefruit, strawberries. Food staples like potatoes and tomatoes.
Manages high blood pressure: The force exerted by the blood on the walls of vessels is known as blood pressure. Vitamin C removes excess fluid from our body, thereby reducing the volume of blood and overall pressure. Prevention of gout: A gout is a form of arthritis where uric acid gets deposited in the joints. A study conducted with 1,387 men found that those who consumed vitamin C had significantly lower blood levels of uric acid thereby lower chances of gout. Support system for Immunity: Vitamin C plays a significant role in building up immunity. It helps to stimulate both the production and function of white blood cells, thereby, helping the body fight infections.
#4 Vitamin D
Vitamin D is a fat-soluble vitamin that regulates the levels of calcium and phosphate in the body. It is also important for strong bone, teeth, and muscle health.
Daily requirement: The recommended daily intake of vitamin C for adults is 10-;20 micrograms (mcg). Although the deficiency is rare in India due to ample sunshine, deficiency of vitamin D can cause soft or fragile bones.
Sources: Vitamin D is produced by our skin from sunlight but can also be found in some foods.
Vitamin D can also be commonly found in
Oily fish (like Salmon, Sardines, Tuna)Red meat.Egg yolks.Soya products.
Decreases incidence of stroke: Strokes are one of the leading causes of death in men. Since blood pressure is controlled by the action of vitamin D, the chances of a stroke are also greatly reduced. Moreover, vitamin D also helps in weight loss further decreasing the risk of heart diseases.Improved testosterone levels: Testosterone is the male hormone responsible for primary and secondary reproductive traits. It controls everything from the coarseness of voice, facial hair growth, and even sex drive. Vitamin D helps in the regulation of testosterone levels in the blood.
#5 Vitamin K
Vitamin K is a fat-soluble vitamin that carries out a complete synthesis of proteins required for blood coagulation.
Daily requirement: The recommended daily intake of vitamin K for adult men is 138 micrograms(mcg) and for adult women is 122 mcg.
Sources: The main source of vitamin K are green leafy vegetables like kale, spinach, broccoli, parsley, etc. It is also found in secondary sources like:
Plant-based oils.Nuts and seeds.Meat. Dairy products. Soya beans.
Wound healing: Vitamin K is involved in the production of prothrombin, a protein that is responsible for the clotting of blood and wound healing. Reduces blood pressure: Men are more likely to develop blood pressure and heart-related concerns. Vitamin K regulates the blood pressure and ensures that the heart is pumping blood freely throughout the body.
About 96% of the weight of the human body is composed of these four minerals – oxygen, hydrogen, carbon, and nitrogen. However, there are small traces of other important minerals found in the body. Some of those are:
Whenever you add salt to your food, you are in fact, adding sodium. The majority of Indians meet their sodium needs as part of their daily diet. However, excess intake of sodium may lead to high blood pressure.
Daily requirement: The maximum recommended daily intake of sodium for adults by WHO is 5 g per day. However, it is noted that sodium intake in India is about 11 g per day.
Calcium is an essential mineral to help build stronger bones, healthier teeth, and reduce muscle damage.
Daily requirement: The recommended daily intake of calcium for young adults is 1,000 milligrams (mg). In the case of men over 70 years of age, it is increased to 1,200 mg.
Sources: The main source of calcium is dairy products like milk, cheese, yogurt, etc. It is also found in:
Leafy veggies, such as broccoli, cabbage, okra.Tofu SoybeanOats.
Iron supports the transportation of oxygen-rich blood from our lungs to the rest of our body. It helps in the formation of hemoglobin, which serves as an oxygen-carrier throughout the body.
Daily requirement: Since men do not menstruate, it is a common misconception that their body demands for iron are lower than women. In fact, the recommended daily intake of iron for adult males is 19.3-;20.5 mg while for females, it is 17.0-;18.9 mg.
Sources: Iron is found in huge quantities in animal products, especially red meat like beef. There are also secondary sources like:
Tuna and salmon Eggs.Beans.Baked potato.Whole grains like wheat or oats.
Potassium regulates fluid balance, improves muscle contractions, and makes sure the nervous system is working properly. A potassium-rich diet reduces the chances of getting a stroke and also prevents kidney stones.
Daily requirement: The recommended daily intake of potassium for adults is 4,700 milligrams (mg).
Sources: Bananas are a popular and inexpensive source of potassium. Other sources include:
Daily staples like tomatoes and potatoes.Green veggies like spinach and broccoli.Sour fruits, like oranges, lemons.Beans and lentils.
Irrespective of their age, men have always seemed to function differently both physically and mentally. So, it is not a coincidence that the requirements that are needed for men are quite different from the requirements of women. Hence, it is important that every man out there makes sure to take these vitamins or minerals in the above-mentioned ways to lead a healthy and holistic life.
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Triphala: 8 Health Benefits; Nutritional Facts, and Recipes HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.
Triphala, which directly translates to ‘three kinds of fruits’ in Sanskrit, is a herbal medicine that has continued to be an important part of the Ayurvedic tradition of healing in India. Triphala is made by combining three Indian superfruits – Amalaki, Bibhitaka and Haritaki. These three traditional fruits have powerful medicinal value owing to their anti-inflammatory and anti-oxidising properties.
Since ages, Ayurveda has made use of the healing abilities of various plants. When these plants and herbs are combined, they become potent concoctions that can help you heal from a variety of diseases and conditions. Triphala is, therefore, an important and powerful Ayurvedic medicine and has become increasingly popular over the last few years. It is suitable for consumption by adults, children, and the elderly. This ayurvedic medicine is known for aiding digestion, supporting bowel functions, and since it is an excellent antioxidant, it strengthens the overall immune system and helps in getting rid of toxic waste from the body.
Table of Contents
Nutritional Value of Triphala8 Health Benefits of TriphalaBest ways to Incorporate TriphalaSummary
Nutritional Value of Triphala
Half a teaspoon of Triphala has about 10 calories. It consists entirely of carbohydrates and doesn’t contain any fats or proteins.
The Ayurvedic tradition is not in complete disagreement with science when it comes to the nutritional and health benefits of Triphala. As it turns out, Triphala is a powerful medicine that can cure various health conditions and heal your body. Triphala is a potent medicine mainly because of the properties that its three primary ingredients contain:
Also known as Phyllanthus Emblica or the Indian gooseberry, Amalaki is a rich source of Vitamin C. One single Amalaki fruit contains approximately 3000 mg of Vitamin C. It is also abundant in minerals, and plant compounds such as phyllembelic acid, tannins, rutin, phenols, and curcuminoids. Amalaki is added to Triphala for its ability to regulate blood sugar levels, strengthen the body’s immune system and detoxify the mouth, as well as the liver.
The second fruit used in making Triphala is Bibhitaka, or Terminalia bellirica, and is known for the healing effects it has on the body’s lungs. Bibhitaka has astringent properties and helps body remove Kapha dosha by helping expel water from the lungs, the urinary tract and the digestive tract.
Bibhitaki is also good at fighting off bacterial and viral infections, and the presence of tannins, flavones and other compounds adds to the medicinal benefits it brings to your body. Two phytochemicals in particular – ellagic acid and gallic acid – regulate your body weight and your blood sugar levels.
The third fruit, Haritaki, has the scientific name Terminalia chebula. This fruit is also known as ‘black myrobalan.’ Haritaki addresses the airy Vata dosha in the body. It strengthens your immune system, is known for its laxative properties, and helps regenerate body tissues. Haritaki has also been linked to aiding heart disease, ulcers, asthma and more. The presence of phytochemicals like polyphenols and terpenes, among others, makes this fruit a powerhouse capable of delivering various health benefits.
8 Health Benefits of Triphala
The health benefits of Triphala extend beyond the Ayurvedic community. Some choose to consume it with food, but Triphala is known to be best taken on an empty stomach in the morning or right before going to bed at night.
1. Helps in controlling diabetes
Triphala is known for helping patients with Type 2 Diabetes. A recent article published in the International Journal of Ayurvedic Medicine revealed that Triphala helps in regularising blood sugar and cholesterol levels in your body. The phytochemicals in bibhitaka promote insulin secretion from the pancreas thereby lowering sugar levels and improving insulin resistance.
2. Good antioxidant
Triphala is a rich source of polyphenols that can fight against free radicals. Free radicals are molecules within your body that can cause cell damage and lead to harmful illnesses if left unchecked. Rich antioxidants in Triphala reduce any oxidative stress and reduce inflammation. Triphala is high in Vitamin C and antiinflammatory properties, so it can stimulate the production of WBC and enhance its function, it also helps in producing antibodies to fight against infection, pathogens and viruses. If you suffer from allergies, then Triphala could be the perfect antidote. It has strong anti-inflammatory powers that bring relief from any pain or discomfort.
3. Helps improve digestive health
Triphala is a good natural laxative and can help you loosen your stools and improve bowel movements. It is also a good contender for dealing with IBS or Irritable Bowel Syndrome. Triphala also strengthens the digestive tract by increasing the number of good bacteria in your intestinal tract.
4. Good immunomodulator
A study published in The Indian Journal of Pharmaceutical Sciences found that Triphala helps boost your immune system.as well as acts as an immunosuppressant. Regular consumption of triphala can help fight infections and help in controlling allergies due to its anti-inflammatory properties.
5. Boosts dental health
Triphala has strong restorative effects on the gums and teeth. An article published in The Indian Journal of Dental Research found that a mouthwash made using Triphala and water was as effective as any medically prescribed mouthwash (which has chlorhexidine as a major ingredient). Triphala helps eliminate oral germs from your mouth, helping you maintain your dental health well.
6. Helps improve hair and skin quality
Triphala is known to be very popular in improving hair quality in both males and females. Both consuming Triphala and applying a Triphala paste in your hair is beneficial. Since Triphala boosts digestive health, it inadvertently makes your hair strong and luscious.
Triphala also has antifungal and antibacterial properties. Applying a paste in your hair can help you get a squeaky clean scalp. Triphala is also used to deal with skin conditions such as severe acne and eczema.
7. Aids in weight loss
Consumption of Triphala powder can help you lose excess weight, especially in your abdomen and thighs. This helps maintain a healthy weight and keep high-risk diseases such as heart attacks, high blood pressure, diabetes and bad cholesterol at bay.
8. Enhances vision
If you are looking to maintain good eye health and vision, Triphala is a strong contender. It has ocular enhancing properties, which helps you enhance vision and also protects you from severe eye ailments such as cataract or glaucoma. This can be achieved by regular consumption of Triphala in any form. Doctors also prescribe Triphala water to cleanse eyes. However, you shouldn”;t do so unless recommended by a Doctor.
Best Ways to Incorporate Triphala
Triphala is mostly available in three forms. You can either get it as a tablet, a capsule, or in powder form. The best time to consume Triphala is typically between half an hour to two hours before your meals. If you are using Triphala as a curative for constipation, then the best time to consume it is before going to sleep.The dosage of triphala pills or capsules is suggested on the bottle or by a medical practitioner. Liquid extract form can be used for external application on hair or skin. Powdered form of triphala can be mixed with water and consumed.
Triphala powder is commonly mixed with honey or a few drops of lemon juice since it can be pretty bitter if consumed independently. Traditionally, the best way to take Triphala powder is as Triphala water or Triphala tea. Read through the below recipes and choose the way you”;d like to consume Triphala powder.
Triphala Left Overnight
Preparation time: 10 minutes Cooking time: None.
½ tsp. Triphala powder250ml water
Take Triphala powder and add it to a glass of water. Mix well.Allow the mixture to sit at room temperature overnight. Consume the next morning on an empty stomach.
This method also helps you in losing weight and maintaining good skin health.
Preparation Time: 5 minutesCooking Time: 10 minutes
1/4th tsp Triphala powder 250 ml water1 inch Cinnamon stick 1 tsp. Honey or maple syrup(optional)
Add between Triphala powder to water in a pan. Bring to a simmer and let it boil.Add cinnamon sticks and honey or maple syrup if you want, let it simmer.Remove the tea from the boil and pour yourself a cup.
Triphala is a great Ayurvedic restorative that has various curative and healing properties. A part of Indian tradition for centuries, recent scientific evidence has corroborated much of what Ayurvedic healers have long propagated about the health benefits of Triphala. If you are looking for a powerful health supplement that can boost your body and make you feel lively and energetic, then Triphala is the perfect solution for your holistic healing.
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Pomegranate: Nutritional Facts, Health Benefits, and 3 Summer Recipes HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.
The juicy and scarlet red seeds of the pomegranate fruit have long been consumed for their taste and numerous health benefits. Pomegranate has been a part of folk medicine to date. The fruit has now become incredibly popular for its nutritional value and is a crucial part of several healthy diets.
Table of Contents
Nutritional Benefits of Pomegranate8 Health Benefits of PomegranateBest Ways to Incorporate PomegranatePomegranate Mint RaitaPomegranate Detox TeaSummer Pomegranate SlushSummary
Nutritional Benefits of Pomegranate
Pomegranates are one of the most nutrition-dense fruits on Earth. A single cup (174 grams) of pomegranate seeds provides the following:
Fiber – 7 gramsProtein – 3 gramsVitamin K – 36% of your RDIVitamin C – 30% of your RDIPotassium – 12% of your RDIFolate – 16% of your RDI
Apart from having a plethora of nutrients, pomegranates contain several formidable plant compounds; some of them have medicinal properties. Pomegranate juice contains diverse groups of polyphenols, including ellagitannins, gallotannins, and ellagic acid, as well as flavonoids, such as anthocyanins. However, its antioxidant activity is mainly due to punicalagin, anthocyanins, Punicic acid, and ellagic acid.
Punicalagins – This is a very strong plant antioxidant. It is found in the peel and juice of the pomegranate. Pomegranate juice has thrice the number of antioxidants compared to green tea and red wine. To harness this high antioxidant content, pomegranate powder and extract are sourced from the peel.
Punicic Acid – This compound is a fatty acid present in the pomegranate seeds or arils. It is an oil that is extracted from the seeds. It”;s filled with conjugated linoleic acid; a potent oil with numerous biologic effects.
8 Health Benefits of Pomegranate
Pomegranates have numerous health benefits, such as:
1. Lowers risk of heart disease
Heart disease is one of the leading causes of premature death. A four-week study examined 51 patients with high triglyceride levels. They received 800 mg of pomegranate seed oil (punicic acid) per day for four weeks. When their triglyceride levels were measured after these four weeks, they had significantly reduced numbers.
2. Anti-inflammatory effects
Many diseases such as Alzheimer”;s, type 2 diabetes, obesity, and heart disease are driven by chronic inflammation. Pomegranates have powerful anti-inflammatory properties that are mediated by plant compounds called punicalagin. These antioxidants reduce inflammation in the digestive tract.
A 12-weeks study examined people with type 2 diabetes and inflammation. When these patients had 250ml of pomegranate juice every day, it lowered several inflammatory markers such as interleukin-6 and CRP by up to 32%.
3. Lowers blood pressure
High blood pressure is a key factor in strokes and heart attacks. In one study, patients received 150 ml of pomegranate juice every day for 14 days. These patients had a significant decrease in their systolic blood pressure.
4. Helps combat cancer
A review of Pomegranate in prostate cancer has found pomegranate extract capable of slowing cancer cell reproduction and even inducing death in cancerous cells.
PSA or prostate-specific antigen is a blood marker that is used to identify the presence of prostate cancer. Men who have to develop twice the amount PSA in a short duration are at high risk for death from prostate cancer. However, a study found that by drinking 237ml of pomegranate juice each day, it doubled PSA time from 15 to 54 months.
5. Combats bacterial and fungal infections
Punicic acid and punicalagin in pomegranate help fight microorganisms. For instance, these two compounds combat fungal infections caused by Candida albicans. Their antifungal and antibacterial effects may act as barriers against dental infections such as periodontitis, denture stomatitis, tooth plaque, and gingivitis.
6. Pomegranate keeps premature aging at bay
Premature aging occurs when free radicals begin to form in our body due to exposure to the Sun and other harmful environmental toxins. Pomegranates are rich in antioxidants, which help tackle free radicals and prevent their formation. This helps your skin appear younger and plumper by keeping fine lines and wrinkles at bay.
7. Helps fight arthritis and other joint pains
Since pomegranates have anti-inflammatory properties, they are strong contenders for fighting arthritis and other joint pains. They help relieve the discomfort and pain caused due to joint problems and enable you to live more comfortably. Consumption of pomegranate extract at least two times a day blocks the enzymes that are responsible for causing immense joint pains in people suffering from arthritis. It is recommended that you consume pomegranate extract for at least 12 weeks before this benefit starts reflecting in your body.
8. It boosts exercise performance
Your muscles can feel incredibly sore after a workout session. This makes you feel exhausted for several days and can even be quite uncomfortable for many people. Regular consumption of pomegranate juice has shown to be highly effective in delaying the onset of fatigue letting you work out for longer and also reducing muscle soreness post-workout.
Best ways to incorporate Pomegranate (healthy Indian recipes)
1. Pomegranate and Mint Raita
Prep time: 10 minutesServes: 2 people
This raita can be enjoyed as a side dish with pulao or paratha.
1 cup pomegranate seeds¼ cup of chopped mint leaves1 cup of fresh yogurt1 teaspoon roasted cumin powder½ teaspoon red chili powderSalt to taste1 tablespoon of water
Put the yogurt in a bowl and beat it well. Add the water, salt, and red chili powder.Mix in the mint leaves and pomegranate seeds.Add a little cumin powder and mix well.Pour the raita into a serving bowl and top it with the rest of the cumin powder.
2. Pomegranate Detox Tea
Prep time: 5 minutesServes: 2 people
1 cup Pomegranate seeds1 cup of water1 tsp lemon juice1 tsp Organic Honey (optional)1/2 cup green tea (brewed)
In a saucepan, add water, pomegranate seeds, and bring it to a boil on a medium flame for 4-5 minutes.Cool it slightly and blend it till smooth consistency. Strain mixture to avoid big lumps.Mix brewed green tea, lemon juice, Organic Honey, and serve immediately.
*Can be served warm and can be served chilled too.
3. Summer Pomegranate Slush
Prep time: 6 hoursServes: 2 people
2 cups Pomegranate seeds 0.25 tsp – Pink salt 0.25 tsp – Roasted cumin seeds powder1 tbsp – Organic Honey / Maple syrup
Keep 1-2 tbsp seeds aside and blend rest in a mixer till smooth.Strain mixture if you don”;t like pulpy slush.In a mixing bowl add pomegranate mixture, pink salt, cumin powder, and Organic Honey or Maple syrup.Mix well and transfer mixture to a shallow container. Freeze it for 6 hours.Remove it from the freezer and keep aside for 5-7 minutes.Scrape it with a spoon and serve in glasses garnished with Pomegranate seeds.
Pomegranates are nature”;s bounty. This delightful fruit is filled with nutrition-packed benefits. From relieving inflammation to combating cancer, this superfood offers a lot of health benefits. Try to incorporate one pomegranate a day into your daily diet regimen to reap their many benefits.
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