Tag Archives: spinach

How to Choose your Fruits and Vegetables-3

Consumption of fruits and vegetables makes your diet healthier. Add one green leafy vegetable and fruit into your day. But how do you pick the best of them? Here are a few tips when you pick your fruits and veggies

 

Greens -Amaranth, coriander, curry leaves, methi, spinach.

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  • Should always be green and crisp

 

Root vegetable- Onions, carrots, beets, potatoes, sweet potatoes.

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  • It must have smooth skin, smell fresh.

  • Avoid choosing green potatoes & the ones with buds (sprouted).

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Causes of Hair Loss-3

  •  Stress: Stress affect the vascular system thus reducing the amount of oxygen and nutrients reaching the hair cells. In effect stress can cause the scalp to tighten. The body shuts down production of hair during periods of stress.

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  • Healthy Tip: Good choices include whole-grain food, multigrain breads & oatmeal. Also include oranges, spinach, fatty fish, black tea, nuts and almonds, raw veggie’s. Another bedtime stress-buster is the time-honored glass of warm milk (skimmed/double toned milk). These foods can help to reduce stress and provide healthy scalp.

                                                                                              

     Polycystic ovarian syndrome: The condition, which can begin as early as age 11, is caused by a hormonal imbalance in which the ovaries produce too many male hormones. PCOS often causes infertility and excessive hair loss from the scalp

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  • Healthy Tip: Go for high fibre foods (whole wheat, whole grains brown rice etc) and protein rich foods such as legumes, soya, fish and lean meats and non-fat dairy products to prevent hair fall and keep the scalp healthy.

     

Surge your brain power-Spinach

Brain boosting foods

Feeding the mind with the correct food can improve brain performance, as the brain uses carbohydrates for energy; omega-3 fatty acids for forming its cell structure and B vitamins play an essential role in brain function. Therefore foods rich in these nutrients must be incorporated in your diet to boost your memory and brain power.

Spinach

This leafy green is packed with nutrients like folate, vitamin E, and vitamin K which prevent dementia. Just 11/2 cup of cooked spinach packs a third of the folate and five times the amount of vitamin K you need in a day. Spinach is also high in potassium, which helps to maintain the electrical conductivity of the brain. This conductivity helps produce fast signals between neurons that make us think more clearly and respond more quickly.

Include: Take at least 1 cup of spinach in a day, in the form of porial, gravies, sambar in your meal.

Healthy Snack Bars- Til ki Gajak

Til ki Gajak       

                                                                                                                       

 Apart from a distinct and pleasant taste, til and gur are high on nutritional values as well.

Benefits

  • Half a cup of sesame seeds contains appox. 3 times more calcium than equivalent quantity of whole milk.
  • Til is one of the richest sources of iron in Indian vegetarian cooking.
  • Also contain dietary copper, magnesium, manganese, phosphorus, zinc, vitamin B1, vitamin, E, protein, and fiber.
  • Til contain sesamin and sesamolin- lower and prevent high blood pressure.
  • Helps in protecting the liver against oxidative damage.
  • Gur or jaggery contains 10 times more iron as compared to spinach.
  • Healthier than refined sugar as it contains several vitamins and minerals
  • Helps to cure cough, migraine, cold, asthma, fatigue and indigestion.

TOP 10 FRUITS, VEGETABLES AND NUTS AVAILABLE IN THE WINTERS

oranges 1. Oranges:

Winter is the season for fresh citrus fruits and oranges are our top pick here. This tart-sweet fruit packs in a load of the very essential vitamin-C — that helps your body in its fight against germs; in addition to potassium, folate, minerals and fibre.

apples2. Apples:

Well, we have all heard it – “An apple a day, keeps the doctor away”. This otherwise super-expensive fruit is available in plenty during the chilly months, which makes it more affordable. Bite into one for your mid-day snack, and reap its benefits!

carrots3. Carrots:

This root vegetable has more carotene (what the body converts to vitamin-A) than any fruit or vegetable. In addition, carrots are an excellent source of vitamins B, C, D, E and K, as well as calcium pectate (a pectin fibre that has cholesterol-lowering properties).

mustard leaf4. Mustard leaves (sarson):

A winter crop, the mustard plant’s leaves are highly nutritious. The young tender leaves of the plant are flavourful – are an excellent source of several vital antioxidants, vitamins, minerals and carotenes.

peas5. Peas:

Peas, with their sweet taste and starchy texture come loaded with phytonutrients that provide us with anti-inflammatory and antioxidant benefits.

Turnip6. Turnips:

Turnips pack in insoluble fibre, folates, vitamins and minerals. This root vegetable has a rather pungent taste, which becomes mild after cooking.

spinach7. Spinach:

It’s counted among the world’s healthiest veggies. Vitamins, minerals, carotenoids and a host of flavonoids that offer antioxidant protection – this leafy vegetable – has them all.

methi/ fenugreek leaves 8. Fenugreek leaves:

Loaded with vitamins, minerals, fibre and phytonutrients. It can lower cholesterol, help keep your diabetes under check and more. Make those methi parathas, today!

raddish9. Radishes:

Radish, a root crop that is pungent or sweet in taste is available in plenty during winter. This root vegetable has a lot of roughage and is a powerhouse of potassium, folic acid and ascorbic acid. Eat it raw, make parathassambhar or whatever.

peanuts10. Peanuts:

A source of vitamins, potassium, protein, carbohydrates, calcium and fat – peanuts are good for you in so many ways. Roast or boil some peanuts and have them with your tea this chilly evening