Wanna sustain a healthy life? Nutritious diet within limited Food Resources:
Let’s take a look on Health Benefits of our Essential food commodities
Our country currently is in lockdown stage due to corona pandemic, only essential services are open . So, maintaining a healthy life is the biggest concern for all of us.
Neem and Tulsi leaves, Pumpkin seeds, Amla, citrus fruits definitely helps to boosts immunity but today we gonna highlight the nutritional benefits of commonly available food stuffs. Which is there on our plates for daily consumption .
Here’s the top 10 food stuffs which make a balanced meal:
White Rice (plain):
One of the main staple food in INDIA as it’s easily available and large population can afford it.
Easily digestable due to its high moisture content. People with chronic digestive issues will have a much easier time digesting white rice than brown rice.
White rice is high in minerals such as calcium and iron; it is also rich in niacin, vitamin D, thiamine and riboflavin.
Its Does Not Contain Gluten.
Last but not the least No one sits down to a meal of white rice only ; accompanied with dal, sabji or a nonveg item makes it a complete balanced meal.
Compared to other ready-to-eat cereals, its very low in calories. Great for weight loss.
its light and easily digestible. Though it has more volume than regular rice, it contains almost no fat. So, it can be used as a snack.
Best Idea to create flavourful and healthy snacks is to add ingredients like Sprouts and veggies.
Surprisingly, It’s A Good Probiotic hence retains the microbial flora, which is healthy for the gut; Lactose-free, gluten-free, Rich in iron, rich in fibre, vitamin B1, carbohydrates and proteins.
Eating it with curd will get you more calcium. Easy to digest, perfect “meal” for those whose digestion is slightly impaired.
A remarkable home remedy for an upset tummy or fever is to immerse some rice flakes in a bowl with water, add salt, sugar, squeezing lime juice helps to absorb the iron better and a pinch of black pepper .
Good for Diabetics as it promotes a slow and steady release of sugar into the blood stream, thereby preventing any sudden spikes in blood sugar levels.
It has salt, iron and fibre, Consuming sattu on an empty stomach improves the bowel movement and Flushes out toxins. Sattu keeps your body hydrated and helps you beat the summer heat as natural coolant. Increases energy,
Helps in weight loss by reducing bloating, increases metabolism and helps your body burn calories effectively. Keeps gut full for longer.
Good for diabetics as its low in glycemic index. and it is a natural blood pressure regulator.
Potatoes, available worldwide, all year long. They are relatively cheap to grow, rich in nutrients, also incredibly filling , indispensable part of Indian cooking and they can make a delicious treat.
The potato’s fiber, potassium, and vitamin B6 content (maintains neurological health), coupled with its lack of cholesterol, all support heart health.
Tryptophan is a natural sedative that ensures good sleep. Also, the potassium acts as a muscle relaxant. Potatoes are anti-inflammatory, soothe stomach and duodenum ulcers and reduce stomach acidity. Helps Calm You Down, Improve Brain Health as The alpha lipoic acid, helps to boost overall cognitive health .
it’s a widely and commonly available fruit in the Indian Markets. Vitamin C rich fruit, Guavas contain four times the Vitamin C content present in oranges, Thus protects from pathogens that cause infections and cold . Magnesium present in guavas helps in relaxing your nerves and muscles. In today’s stressful times, consuming a guava to combat stress and relax is certainly a good idea. Guava, is rich in fibre which helps in clearing constipation & reduces diarrhea symptoms too. Its fibre content and a low glycaemic index, reduces risk of Diabetes.
Helps loose weight. Improves skin texture, Improves Brain & Thyroid health as Guava isa good source of copper, a mineral important for regulating metabolism by helping to control hormone production and absorption . Lessens the risk of prostate & breast cancer.
Here’s another widely and commonly available fruit in the Indian Markets. Bananas are one of the best fruit sources of vitamin B6. Vitamin B6 from bananas is easily absorbed by your body which produce red blood cells, metabolise carbohydrates and fats, turning them into energy, metabolise amino acids, remove unwanted chemicals from your liver and kidneys, and maintain a healthy nervous system, also good for pregnant women as it helps meet their baby’s development needs. Manganese in bananas is good for your skin . Potassium in bananas is good for your heart health. It provides around 320-400 mg of potassium, bananas are low in sodium and high in potassium. This combination helps to control high blood pressure. Bananas can aid digestion and help beat gastrointestinal issues it will provide about 10-12% of your daily fibre needs.
Turmeric is the spice that gives curry its yellow color. It has been used in India since thousands of years as a spice and medicinal herb. Curcumin is the main active ingredient in turmeric which has powerful anti-inflammatory effects and its a very strong antioxidant. As chronic inflammation contributes to many chronic diseases, curcumin may help treat conditions like inflammatory bowel disease, pancreatitis, and arthritis. As inflammation is linked to tumor growth, play a role in treating and preventing a variety of cancer types .Turmeric Boosts the Immune System Here is a spice that should be added to your cold and flu prevention regimen! Turmeric Helps Those with Depression leading researchers to suggest that curcumin may be a safe and effective treatment for major depressive disorder.
Cumin seeds (Jeera):
cumin has long been used in traditional medicine. Cumin is one of the most gut-friendly herbs. People with a weak digestive system are recommended to drink jeera water early in the morning on empty stomach to decrease flatulence.
Cumin is a good source of iron. It contains, the sleep-regulating hormone melatonin, as well as iron and magnesium, which are all essential for regulating brain activity and inducing sleep in a timely manner.
The powerful anti-inflammatory, anti-bacterial and anti-fungal properties of cumin seeds, making it a wonderful remedy for treating asthma and cold . May Promote Weight Loss and Fat Reduction, One study of 88 overweight women found that yogurt containing 3 grams of cumin promoted weight loss, compared to yogurt without it .
Mustard Oil:
Mustard oil is a common staple in India.It is widely used In Eastern and North Eastern India. Being rich in MUFA, PUFA, Omega 3 & 6, Vitamin E, Minerals and anti-oxidants, demonstrates strong Anti-Microbial property and is Anti-inflammatory in nature. It improves heart health and reduces cancer risks.
Mustard oil has been an age-old ingredient for the treatment of cough and cold. Mustard oil acts as an antibacterial when used both externally and internally. Internally it fights with the bacterial infections in colon, intestines and other parts of digestive tract. Externally it fights both bacterial and fungal infections of the skin.
Mustard oil moisturizes and revitalizes the scalp with essential fatty acids and helps prevent hair loss.
These food stuffs are commonly available in almost any Indian households whether their food preference can be vegetarian, non-vegetarian or vegan. All these essential commodities are available now in markets.
Please do not gather while buying groceries, maintain the social distance.
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