Health Tips

What is PCOS?

PCOS stands for Polycystic Ovarian Syndrome which is a form of hormonal imbalance that affects 1/10 women of reproductive age, in India, today. The syndrome leads to overproduction of male hormones in women, resulting in multiple surfaced/under-surfaced symptoms.

Studies suggest that up to 70 percent of women with PCOS hadn’t been diagnosed. Underdiagnoses results in delay in seeking help therefore worsening the situation. Physically, PCOS affects a woman’s ovaries, resulting in disturbed production of estrogen and progesterone. The syndrome leads to other physical and mental effects on the overall wellbeing of the sufferer.

There are three main characteristics of PCOS:

• First one is the formation of cysts in the ovaries
• Second one is high level production of male hormones
• And the third one is irregular periods or absence of periods for longer periods.

Between 5% and 10% of women of reproductive age can have PCOS. Furthermore, mostly women find out that they have PCOS in their 20s and 30s, when they have problems getting pregnant. But everyone should know that PCOS can happen at any age after puberty.

What is the prevalence of PCOS in India?

The exact prevalence of PCOS is not known as the syndrome is not defined precisely. Prevalence of PCOS is highly variable ranging from 2.2% to 26% globally. In few Asian countries, prevalence figures are ranging from 2% to 7.5% in China and 6.3% in Srilanka. 

There are few studies conducted in India. Studies done in South India and Maharashtra, prevalence of PCOS were reported as 9.13% and 22.5% respectively.

[Source-https://www.nhp.gov.in/disease/endocrinal/ovaries/polycystic-ovary-syndrome-pcos]

Moreover, one in every 10 women in India has polycystic ovary syndrome (PCOS), among women of reproductive age, according to a study by PCOS Society. And out of every 10 women diagnosed with PCOS, six are teenage girls.

What is the difference between PCOD and PCOS?

• PCOD stands for polycystic ovarian disease and PCOS stands for polycystic ovarian syndrome. 
• PCOS is a metabolic disorder which is a serious condition and PCOD is not considered a disease entirely.
• PCOD can be controlled with proper diet and also exercise routine. Whereas PCOS needs treatment by consulting doctors as it is a metabolic disorder (disruption in chemical processes of your body).

What are the symptoms of PCOS?

The symptoms of PCOS may include:

• Skipped periods, irregular periods, or very light periods
• Large ovaries or cysts in ovaries
• Excess body hair including the chest, stomach, and back
• Weight gain – obesity or overweight
• Acne or oily skin
• Male-pattern baldness or thinning hair/loss of scalp hair
• Infertility 
• Dark or thick skin patches on the back of the neck, in the armpits, and under the breasts

What is the exact cause of PCOS?

The cause of PCOS is not perfectly clear. It is clear that genetic and environmental factors contribute to the development of PCOS. But do not know exactly what causes PCOS.

• Excess insulin production in your body: Insulin is the hormone produced in the pancreas that allows cells to use sugar. If your cells become resistant to the action of insulin, then your blood sugar levels can rise. In turn, your body might produce more insulin. Excess insulin might increase androgen production, causing difficulty with ovulation.
• Low-grade inflammation in your body: This term is describes white blood cells’ production of substances to fight infection. Research has shown that women with PCOS have a type of low-grade inflammation that stimulates polycystic ovaries to produce androgens. And it can also lead to heart and blood vessel problems.
• Heredity: Research suggests that certain genes might be linked to PCOS.
• Excess androgen production in the body: The ovaries produce abnormally high levels of androgen, resulting in hirsutism and acne.

(Source – https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439 )

Who is at risk of developing PCOS?

• Women of all races and ethnicities are at risk of PCOS. 
• Your risk of PCOS may be higher if you have obesity or if you have a relative with PCOS. 
• You may also be more likely to have it if you have insulin resistance.

How to detect that you have PCOS?

There’s no specific single test for PCOS but a physical exam, ultrasound, and blood tests can help in the diagnosis of PCOS. 

The diagnosis begins with a thorough history and physical examination also. The main focus is on menstrual history, any fluctuations in the weight and their impact on PCOS symptoms, and also other PCOS-related symptoms.

A diagnosis of PCOS can be made if you have been ruled out of other rare causes of the same symptoms. And you meet at least 2 of the following 3 criteria:

• If you have irregular periods or no periods – this indicates that your ovaries do not regularly release eggs. In other words, ovulation occurs irregularly.
• If your blood tests show that you have high levels of such as androgen (or sometimes just the signs of excess male hormones, even if the blood test is normal).
• Also, your ultrasound scans show that you have polycystic ovaries.

Collections of 12 or more “cysts” on your ovaries that may be larger than normal also indicates PCOS. But women who don’t have PCOS may also have cysts, but fewer than 12 don’t meet the criteria for a diagnosis.

Diagnosis of polycystic ovary syndrome.

(CT = computed tomography; DHEA-S = dehydroepiandrosterone sulfate; FSH = follicle-stimulating hormone; LH = luteinizing hormone; MRI = magnetic resonance imaging; OGTT = oral glucose tolerance test; PCOS = polycystic ovary syndrome; TSH = thyroid-stimulating hormone.) (Source-https://www.aafp.org/afp/2016/0715/p106.html )

How to detect PCOS in adolescents?

Generally, it is difficult to diagnose PCOS in adolescent women. Especially, at an early stage during their first few years of menstrual cycle. In the beginning, menstrual cycles of adolescent women can be irregular for reasons that are unrelated to PCOS. Because in the first year, periods are often irregular, and in their second year periods, they normally settle into a regular pattern.

In adolescent women having PCOS, periods are either very close together (fewer than 21 days) or far apart (more than 45 days). And also if this irregularity continues after three years, this suggests PCOS might be the cause.

How to read these lab reports yourself at home?

Lab results are often shown as a set of numbers known as a reference range. A reference range may also be called normal values which are based on the normal test results of a large group of healthy people. 

Your lab results may also include one of these terms:

• Negative or normal, which means the disease or substance being tested was not found.
• Positive or abnormal, which means the disease or substance was found.
• Inconclusive or uncertain, which means there wasn’t enough information in the results to diagnose or rule out a disease.

These are the reference range values for some of the tests that are conducted for the PCOS. These values might differ based on the type of method used in the laboratory.

Testosterone:

• Most testosterone values in PCOS will be ≤150 ng/dL (≤5.2 nmol/L).
• Testosterone values of ≥200 ng/dL (≥6.9 nmol/L) warrant consideration of an ovarian or adrenal tumor.

Dehydroepiandrosterone-sulfate (DHEA-S)

• DHEA-S values may be normal or slightly elevated in PCOS.
• Values ≥800 µg/dL (21.7 µmol/L) warrant consideration of an adrenal tumor.

17-hydroxyprogesterone

• A morning, fasting, unstimulated level of <200 ng/dL in the follicular phase reliably excludes late-onset 21-hydroxylase deficiency.
• Further evaluation of levels ≥200 ng/dL involves adrenocorticotropic hormone (ACTH)-stimulation with an intravenous 250 µg dose and a 30 minutes value (stimulated values ≥1,000 ng/dL confirm the diagnosis).
• Also, Oral contraceptives and glucocorticoids can affect values.

Luteinizing hormone/follicle stimulating hormone (LS/FSH) ratio

• A ratio ≥2.0 is suggestive of PCOS but is not highly sensitive or specific.
• Gonadotropin levels are affected by oral contraceptives.

(Source- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1069067/)

What are the health complications that developed due to PCOS? 

Yes, studies have found links between PCOS and other health problems, including:

• Diabetes:  One of the most common complications of PCOS is diabetes. According to researchers, more than half of women with PCOS will have diabetes or prediabetes before the age of 40.
• High blood pressure: Another complication is high blood pressure or hypertension. Women with PCOS are at greater risk of having high blood pressure compared with women of the same age without PCOS. 
• High cholesterol: Women with PCOS often have higher levels of LDL cholesterol also known as bad cholesterol. And low levels of HDL (good) cholesterol which raises risk for heart diseases.
• Sleep apnea: A sleep disorder in an disorder in which breathing repeatedly stops and starts. Many women with PCOS are overweight or obesity, which can cause sleep apnea which raises the risk of heart disease and also diabetes.
• Depression and anxiety: Depression and anxiety are common among women with PCOS.
• Endometrial cancer: Anovulation, obesity, insulin resistance, and diabetes increase the risk of developing cancer of the endometrium.

What can you do to manage your PCOS?

PCOS can wreak havoc on your hormones and still doesn’t have a known cause and even permanent cure. Researchers suggest that the first line of treatment for PCOS is lifestyle changes, healthy diet and physical activity. This can also help women modify their focus and remove obstacles that may be in their way on the path towards wellness.

Lifestyle changes:

You can live with your PCOS without any complications if you change your lifestyle. There are certain things that I meant by a change in your lifestyle.

• For instance, weight loss if overweight or obese through a calorie deficit diet combined with moderate exercise activities. A modest reduction in your weight, per say, losing 5-10 percent of your body weight may improve your condition. 
• Also, if you are taking any medications for your PCOS then losing weight may increase the effectiveness of medications.
• Regular sleep for about 7-8 hours is also essential for the management of PCOS. Sleep is important to our hormone health. If you’re not getting enough sleep, your body can’t repair itself. And also a good night’s sleep is essential for the physical and mental well-being of women.

Healthy diet: 

What you eat plays an important role in the management of PCOS. The most important focus of diet is weight management. This helps in the regulation of hormone levels, which in turn helps to improve symptoms of PCOS.

 When you combine a healthy diet with exercise, it is more effective than following only one thing alone in achieving a healthy weight. In the long term, a healthy diet aims not only to prevent weight gain. But also reduces the risk of related health conditions such as type 2 diabetes and cardiovascular disease.

1. Watch out for types of carbs you are eating:

Eat low glycemic index foods like whole grains, pulses and a variety of vegetables. Every day add them to your meals, to make sure that your body gets proper nutrition. These types of foods are also rich in fibre which makes them digest slowly and causes less glucose spikes in your body. 

Some of the examples for low glycemic foods are whole grains and millets like wheat, oats, quinoa, jowar, bajra, ragi. Pulses and legumes like bengal gram dal (Chana dal), beans, rajma, peas. And vegetables like broccoli, cabbage, mustard leaves, etc are great to balance your hormones. 

2. Reduce intake of milk and dairy products:

Milk and milk products are not completely prohibited for women with PCOS. You can consume milk and its products but in a limited amount. Excess consumption of dairy which is a carbohydrate can lead to an increase in blood glucose level. According to several reports, milk, nonfat in particular, can contribute to increased androgen and insulin levels.

You don’t need to completely eliminate dairy. You can consume a few servings per week unless you are a lactose intolerant.

3. Choose your fruits wisely:

There are certain fruits that are very high in natural sugar. If you are already insulin-resistant, then you need to watch out for what type of fruit you are consuming. 

4. Include lean protein in your diet:

Eating meat low in fat will aid in weight loss and keep you feeling full longer.

Food sources: Salmon, tuna, shrimp, skinless chicken and turkey breast, beans, pulses, legumes, and tofu

5. Increase your intake of omega-3 fatty acid:

Fish oil is a rich source of omega-3 fatty acid. It is also associated with a long list of health benefits. There is some research indicating that omega-3 supplements can decrease androgen levels in women with PCOS.

Food sources: Cooking oil such as Olive oil, sunflower oil, safflower oil. And Nuts and oilseeds such as walnuts, almonds, chia seeds, flaxseeds, and sunflower seeds.

6. Choose food high in Vitamins and Minerals:

Various studies show that  consuming foods high in Vitamin D, Vitamin B, and Magnesium will greatly aid in improving insulin resistance, and decrease the severity of symptoms associated with PCOS.

Vitamin D food sources: salmon fish, eggs, mushrooms and fortified products

Vitamin B food sources: eggs, meat such as chicken, tuna, mackerel, and salmon,  and dark green vegetables, such as spinach and kale.

Magnesium food sources: Avocados, nuts and oilseeds, pulses, whole grains, banana

7. Do not skip meals:

Skipping meals can crash your blood sugar levels, leading to food cravings and overindulgence. Keeping a routine will allow your blood sugar levels to stabilize. Also, stable blood sugar aids in the proper androgen production in your body. 

Best food for PCOS:

Physical activity and PCOS:

Exercise helps lower blood sugar levels. If you have PCOS, increasing your daily activity may help in improving insulin resistance. And also help you keep your weight under control. The best type of exercise is one that you’ll do regularly i.e. Aerobic exercise such as brisk walking, biking, swimming, and jogging. 

The regular physical activity will help you to reduce androgens levels in your body. It will also improve insulin resistance, regulate menstrual cycles, improve fertility, improve self-esteem, reduce anxiety and depression. You can also see these improvements in your body even when weight loss doesn’t occur.

There are some of the exercise links for you which can help you in weight loss.

What foods to eat and what food to avoid in PCOS?

Foods to eat	Foods to avoid
Natural and unprocessed foods	Refined carbohydrates, such as mass-produced pastries and white bread
High fiber foods	Fried foods, such as fast food.
Lean meat salmon, tuna, sardines, and mackerel	Red meat, such as steaks, hamburgers, and pork.
Fresh fruits such as blueberries, blackberries, guava, kiwi and cherries.	Fruits such as sapota, banana, grapes, dates, raisins, litchi, etc.
Fresh vegetables such as kale, spinach, and other dark, leafy greens, broccoli, cabbage, etc.
Whole grains such wheat, oats, quinoa, etc.	Sugary beverages, such as sodas and energy drinks.
Pulses and legumes such as dried beans, lentils, and other legumes
Healthy fats such as olive oil, as well as avocados and coconuts, nuts, including pine nuts, walnuts, almonds, and pistachios.	Solid fats, including margarine, shortening, and lard.

Counselling points:

1. Firstly, eat regular meals including a variety of food groups.
2. Also, include plenty of vegetables and salad (at least 5-6 servings every day). 
3. Include a good amount of protein and a low to moderate amount of carbohydrate in each meal.
4. Opt for unrefined and unprocessed carbohydrates, such as whole grain cereals, legumes and fruit, rather than refined carbohydrates. (For example, white bread, white rice, soft drinks, lollipop, biscuits)
5. Replace saturated fats with unsaturated fats such as olive oil, sunflower oil, safflower oil, mustard oil, palm oil, and soybean oil. Also, nuts and oilseeds such as walnuts, almonds, pumpkin seeds, sunflower seeds, sesame seeds, etc.

What is seed cycle and its role in PCOS?

Seed cycle is a naturopathic remedy which claims to balance hormones, boosts fertility, and ease symptoms of menopause. It has become a trend nowadays. This seed cycle involves eating flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds.

These seeds are taken in 2 phases.

First Phase: It instructs women to eat 1 tablespoon of freshly ground flax and pumpkin seeds. You have to take them everyday for the first 13–14 days of their menstrual cycle, which is known as the follicular phase.

Second Phase: During the second half of their cycle, which is known as the luteal phase, seed cyclers eat 1 tablespoon each of ground sunflower and sesame seeds per day until the first day of their next period when their cycle starts again.

Phase 1 is believed to support the estrogen-dominant follicular phase when the ovaries increase estrogen levels in the body. On the other hand, Phase 2 is believed to support the increase of progesterone in the luteal phase.

But there are no scientific proven reason behind these seed cycle.

What is the effect of Oral contraceptives pills (OCPs) in PCOS?

Oral contraceptive pills are estrogen and progesterone containing hormonal birth control pills that acts on a person’s monthly cycle.

Albeit considered the first-line therapy for PCOS, the data regarding the effects of this mode of treatment on metabolism of carbohydrates, lipids, insulin, coagulation, and inflammation profile in women with PCOS is conflicting.

In PCOS, oral contraceptives are used to improve clinical symptoms of overproduction of androgen. And also help in regulating the menstrual cycles. It protects the endometrium against effects of unopposed estrogen action. This happens because estrogen content in the OCP increases Sex Hormone Binding Globulin levels, thus decreasing the free circulating androgens. The progesterone in OCPs suppresses the secretion of Luteinizing Hormone and decreases androgen production. (Source- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6094524/)

OCPs may also reduce adrenal production of androgens.

Furthermore, use of OCPs in PCOS women should be individualized after risk stratification and not used if any contraindications exist.

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Superfoods are those foods that are mostly plant-based but also some fish and dairy as well that are thought to be nutritionally packed and good for one’s health. These foods are usually “whole” or “real” foods which means they are in their original form and are not processed. But, there are no set criteria for determining what is and what is not a superfood, according to the American Heart Association. 

You must be thinking about what it is that makes these certain foods contain that makes it super? Well, for starters, these foods contain a variety of nutrients, such as vitamins, minerals, and antioxidants, which are thought to ward off various health problems and illnesses. They also have healthy fats which help in the prevention of heart disease and  fiber, thought to prevent diabetes and gut problems; and phytochemicals as well which can have numerous benefits on our health. 

In addition, almost all of the foods that are considered superfoods are easy to find at your local grocery stores. And also are very affordable which makes them accessible to almost anyone.

History:

Where did the term superfood originate? Well, not from those who formally study about food and its nutrients, such as nutrition scientists and dietitians. The earliest recorded example of the use of the superfood term may have taken place in the early 20th century around World War I. It was used as a marketing tool for selling specific foods, dietary supplements promising an enhancement to health. 

It is said that it all began when the United Fruit Company initiated an enthusiastic advertising campaign to promote its major import of bananas. And published informational pamphlets including points about Bananas and the Food Value of the Banana. Initially the company had advertised the practicality of bananas in a daily diet. Being cheap, nutritious, easily digested, available everywhere, good when cooked and not cooked, and sealed by nature in a germ-proof package. (Source-https://www.ucdavis.edu/food/what-makes-superfood-so-super )

The American Medical Association announced that bananas in a child’s diet would provide relief for celiac disease or cure it (gluten had not yet been discovered as the true culprit). 

Very soon, bananas became an emblem of health, and mothers started making bananas a mandatory inclusion in their children and infants diet even if they did not have celiac disease. 

Why are superfoods more prominent in the 21st century?

In the 21st century, there is a rapid increase in the sales and the consumption of these superfoods. Because they are perceived as healthy and said to have health benefits. It has created a billion-dollar industry. And this may be due to providing added confirmation of a consumer’s knowledge through various media and social channels about a healthful food, increasing the likelihood they will purchase it. 

The survey also shows that about 80% of respondents see “food as medicine” and eat certain foods to prevent health problems like obesity, diabetes, hypertension and high cholesterol. 

According to Mintel research, in 2015 there was a 36% increase globally in the number of foods and beverages launched that were labeled as a “superfood,” “super-fruit,” or “super-grain,” with the United States leading those product launches. 

Why should you choose superfoods?

• Loaded with nutrients: Superfoods are foods that are nutritionally rich. This means that they provide a substantial amount of nutrients and very few calories. They are also brimming with minerals, vitamins, and antioxidants.
• Because of their high nutritional density, they are helps to protect your organs from toxins. Also, help lower cholesterol, regulate metabolism and reduce inflammation.
• Boosts Immunity: Superfoods help in strengthening and boosting your immunity. They are high in vitamins and protect your body from cold, flu, sinus etc. 
• Enhances your skin: Eating a balanced diet has a major impact on your skin. Superfoods brighten your skin and prevent acne, pimples etc. The alkalizing property reduces redness, puffiness and gives your skin an evenness. It also prevents your skin from aging.
• Boosts energy: Superfoods boost energy and also reduce your cravings. This also cuts down your calories and promotes weight loss. It also increases alertness, focus and concentration. It keeps you supercharged the entire day.

You cannot get these health benefits just by eating these superfoods along with your poor diet. No, this is not how it works. You should include these superfoods as part of daily nutritional intake. It gives amazing health benefits only when consuming a healthy, balanced diet overall. You should eat a balanced diet rather than concentrating on individual foods.

Also have a look at the exotic vegetables that you will love! Exotic Vegetables and Fruits for exotic health benefits

Some of the most famous and nutritionally loaded superfoods are:

1. Berries: 

Berries  are small, pulpy, and edible fruit and among the most nutritious foods you can eat. There are various superfood berries such as blueberries, raspberries, tart cherries, cranberries, and strawberries. They are high in fiber and naturally sweet, and they are rich in colors. This means that they are high in antioxidants and have disease-fighting nutrients. 

They have their own season, mostly grown in winters. But, they are available throughout the year in their dried and frozen form which are also as nutritious as their fresh form.

Health benefits: 

• Berries contain a good amount of antioxidants, which protects your body cells from any free radicals. And may reduce disease risk.
• They may also improve blood sugar levels and insulin resistance when consumed with carbohydrate-rich foods.
• Furthermore, they contain fiber, which increases feeling of fullness, as well as reduces appetite and helps in weight loss.
• May also help in decreasing face wrinkles and other signs of skin aging related to sun exposure.

How to include them in diet?

You can add these berries in yogurts, cereals, and smoothies, or can eat them plain as snacks.

2. Fish: 

Fish is not only a source of lean proteins and healthy omega-3 fats. But also an essential source of other nutrients like iodine, vitamin D and calcium, which are crucial for a healthy life. 

Our bodies do not produce omega-3 fatty acids. That’s why we need to get them through food. Omega acid is prominently present in oily fish such as sardines, mackerel, salmon, trout, tuna and oysters who all are bumper sources of this health wonder.

Health benefits:

• Helps in boosting heart health by lowering blood pressure and reducing the risk of heart attack and stroke.
• Enhances brain function.
• May protect against depression, anxiety, Alzheimer’s and diabetes also.
• May help prevent inflammation and reduce the chances of arthritis.

How to include it in diet?

You can buy fresh, frozen, or canned fish. You can add cooked fish to your salads, also add the fish to rice or pasta. And smoked fish to your bagel or eggs for breakfast, and make fish tacos for Taco Tuesday. 

3. Leafy greens: 

Leafy greens, also called dark green leafy vegetables, or greens, are edible plant leaves. They are healthy vegetables that are rich in nutrients and fiber and low in calories and fat. You can eat some leafy greens raw, while others may require cooking. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals.

Health benefits: 

• The bioactive compounds in leafy greens can provide antioxidant and anti-inflammatory properties. Which may lead to a vast array of health benefits, such as a reduced risk for health conditions like stroke, anemia, high blood pressure, certain cancers, and diabetes.
• They may also help improve gut health, immunity, and heart, bone, and skin health.

How to include them in diet?

You can use them in salads. Make healthy bowls by adding greens to a bowl full of proteins, fruits, and whole grains. Also use them in wrap, soups, pizza. Sautes and stir-fries together with noodles, vegetables and seafood, juice, sandwich, chutneys, smoothies.

4. Nuts: 

Nuts are a good source of plant protein. These include hazelnuts, brazils, walnuts, almonds, pecans, etc. They also contain monounsaturated fats (MUFA), protein, fibre, calcium, iron, selenium, magnesium and vitamin E. In addition, most of the fat in nuts comes from heart-healthy monounsaturated and polyunsaturated fats which is really good for your heart function.

What are the health benefits of nuts?

• Almonds are a rich source of antioxidant vitamin E, a good intake of almonds has been associated with a healthy functioning of  the heart.
• Peanuts contain a flavonoid called resveratrol, which may have anti-cancer properties.
• Walnuts also contain an antioxidant- ellagic acid, which is also linked to reducing free radicals in your body.
• Brazils are one of the richest sources of antioxidant selenium, that’s been linked to lower rates of heart disease and cancer. 
• These nuts may also help in lowering the risk of developing type 2 diabetes. Because their fibre and magnesium content which helps to keep blood sugar and insulin levels high.

How to include them in diet?

You can add nuts in your oatmeal or yogurt. Have them as your snack, or nut butters such as peanut, almond, or cashew. 

5. Olive oil: 

Olive oil is an oil which is compressed from olives. This oil is super healthy especially for those who have heart disease or are at a high risk of developing it. This is a good source of vitamin E, polyphenols, oleocanthal vitamin K. And monounsaturated fatty acids, all which help reduce the risk of heart disease.

What are the health benefits of Olive oil?

• Olive oil is known to have anti-inflammatory properties and may help in  improving blood vessel function and reduce bad cholesterol, improve insulin sensitivity, and lower high blood pressure.

How to include it in diet?

Use olive oil in place of butter or your regular oil in pasta, or for toasting your breads, or in salads for dressings, or rice dishes or for sauteing vegetables.

6. Whole grains: 

Whole grains are unrefined cereals which mean that they contain the germ, bran and the endosperm and are less processed. They offer a complete package of health benefits. These are a  good source of both soluble and insoluble fiber, B vitamins, minerals, and phytonutrients. 

What are the health benefits of whole grains?

• The bran and fiber in whole grains slow down the breakdown of starch into glucose. Which in turn maintains a steady blood sugar which makes them suitable for diabetic patients. 
• Fiber also helps in lowering cholesterol and improves gut health.
• Phytochemicals and essential minerals such as magnesium, selenium and copper in whole grains may help in providing protection against some cancers.

How to include them in diet?

You can have oatmeal or salted oats for your breakfast. Bulgur in salted or sweet form. Quinoa in salads or cook it with vegetables, oats chapati or wheat chapatis, etc.

7. Yogurt: 

Yogurt is a complete superfood which you can be include in your daily healthy diet. It is a versatile superfood along with various benefits. It is a good source of calcium and protein, and also contains probiotics and prebiotics. These can protect the body from other, more harmful bacteria.

What are the health benefits of yogurt?

• Yogurt is rich in zinc and has anti-inflammatory properties. So, it can help relieve sunburn and restore your skin. 
• It boosts digestion and can reduce the effect of diarrhoea and bloating. It also helps healthy bacteria to flourish in your gut which improves the gastrointestinal system. 
• Yogurt is also rich in calcium which makes it excellent for strengthening your bones.
• Prebiotics and probiotics in yogurt can improve your sleep. And protect your body against the negative effects of stress, which are important to maintain a strong immune system and keep viruses at bay.

How to include it in diet?

You can eat plain yogurt with your meals. Or you can use yogurt in place of mayonnaise or sour cream in dips or sauces.

8. Cruciferous vegetables: 

Cruciferous veggies are a diverse group that includes broccoli, Brussels sprouts, cabbage, cauliflower. Also, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. Consuming these types of vegetables, which are packed with nutrition, support a healthy diet and will help reduce obesity. They are an excellent source of fiber, vitamins C, E, K, folate. And phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.

What are the health benefits of cruciferous vegetables?

• Cruciferous vegetables are low-calorie, and rich in fiber which helps in weight loss.
• Cruciferous vegetables are also good sources of plant-based compounds. This may help in lowering inflammation and reduce the risk of developing cancer. 
• They are also rich sources of compounds known as glucosinolates, which may help to fight cancer. 
• Also, some researchers have suggested that sulforaphane present in cruciferous vegetables. This may play a major role in preventing prostate and colon cancer. 

How to include them in diet?

You can steam or stir-fry them and add healthy oils and herbs and seasonings for flavor. You can also try adding a cruciferous vegetable medley to soups, casseroles, and pasta dishes.

9. Legumes: 

Legumes can make a quick, cheap and healthy high-protein meal with a range of health benefits. They have a broad category which include lentils, chickpeas, kidney beans, black beans or cannellini beans, as well as soybeans and peas. They are also an excellent source of fiber, folate, iron, magnesium and plant-based protein. 

What are the health benefits of legumes?

• They are full of fibre which give satiety to your stomach. And assist in cholesterol control and promoting a healthy gut.
• Their glycemic index is also low and helps in blood glucose control, and improves insulin resistance.

How to include them in diet?

You can add them to salads, soups, and curry. 

10. Tomatoes: 

A tomato is a nutrient-dense superfood that offers benefits to a range of bodily systems. They are the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. They contain carotenoids such as lutein and lycopene. There are different types and sizes of tomato, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices, and purees.

What are the health benefits of tomatoes?

• Tomatoes contain an abundance of minerals and vitamins that are good for our body. There is a high amount of vitamin C in tomatoes, which strengthens the immune system. And protects our body from infection.
• The lycopene in tomatoes has many health benefits and acts as an antioxidant, promoting heart health.
• Lycopene fights the free radicals that are damaging our cells and interfering with normal cell growth and activity. 

How to include superfoods in diet?

You can try tomatoes in a salad or as a tomato sauce over your pasta. You can also add them in stews and soups. 

Where can you buy these superfoods?

Nowadays, there are many ways through which we can easily buy these well-known superfoods. One of those ways, is buying them online platforms which can get them delivered to you in a very small amount per say maximum 24 hours after placing your order. The online platforms from which you can buy superfoods are: 

1. Amazon Retail.
2. TrueElements.
3. G-Mart Store.
4. Bagrrys India Private Limited.
5. By Nature
6. Big basket
7. Organic India special
8. Grofers
9. Nourish you

Another way is to buy them directly from markets, grocery shops or “sabzi mandi”. You can buy them fresh and also inspect them before buying yourselves.

What to look at before buying the superfoods?

First, look for nutrition labels: The most important thing while shopping for superfoods is to check for the nutrition label. When reading the nutrition label, be sure to find the % Daily Values (%DV) of the minerals, vitamins, and nutrients in the superfood you’re interested in. This is because many individuals choose to consume specific superfoods that contain an important nutrient they may lack. It is beneficial to know how much of that nutrient you’re actually getting in each serving. 

See, if it is a whole food or processed: Especially when purchasing superfoods, it’s important to make sure that what you’re consuming is raw. And made with whole foods, to get the greatest nutritional benefit!

 Check, to which company does the superfood belongs: All superfoods are not made equally, so it’s a good idea to do some research about the company producing the food you’re buying.

Buy seasonal fruits and vegetables: Buy your produce in season and from local sources to ensure the highest nutrient content.

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The food label tells you the nutritional content of a food to help you make wise choices about what you consume—it’s easy to read and allows you to quickly find information. In addition, standardized serving sizes make product comparison easier. Therefore reading food labels is critical to make the right choices.

Reading food labels is an important habit for a healthier lifestyle. All foods are not created equal. Two brands of the same type of food may have two completely different food labels. One may have more calories, fat, or sodium than the other.

Infact, you may also find out not just the nutritional content of the product but also the hidden values of the products that you are buying. Here are list of 15 things to check before your buy the right product for you and your family:

1. Check Net Weight/ net Quantity while reading food labels:

Its really important to check how much of the product you are buying. I see a lot of people buy products in bulk in lew to the offers they get. Sometimes it is buy one get one or sometimes it is 20/30/40 % off offers that makes you buy bigger package prices. Try to calculate your consumption and buy what is needed.

While reading food labels, net weight also helps you determine how much of the extra sugar/calories would you end up consuming buying that pack since each pack gives you nutritional fact per 100g only. For example if you are buying a juice pack. Buying a juice pack of 150 ml vs 1000 ltr. You might see calories per 100 ml only but in actual your end up buying a pack of 100 ml x 10.

2. The Nutritional Facts / 100g

Whatever you buy, whether it is ketchup sauce, or cookies to juices, canned food to your favourite mayo. Make sure to read nutritional facts and the breakup of each of these products.

A few examples totally shocked me when I read their food labels. One of the examples were the ketchup used in our home. Here is the copy, have a look:

If you check carefully, per 100g of tomato ketchup has 37g of plain sugar. And 1 spoon that is 1 serve (approx) 9g of serving size has 3.7g of sugar alone. Well, thats alot, alot and alot of sugar in ketchup!

3. Key Ingredients (Part I):

Reading food labels, reading key ingredients is extremely important. Most of the time we read only the front and end up missing out on what is the actual ingredients of the products. Here is what we should check when it comes to reading ingredient labels:

a) Read the key ingredients: For example, is the may ingredient for ketchup is tomatoes or not. Is the main ingredients for atta bread is atta or not.

Here is a food label of a famous atta bread which claims to be 100% atta on the front. I am sure when you read this, you think it is pure atta alone right? But looks at the labels here:

If you notice, in spite of claiming to be 100% atta/wholewheat. Wholewheat flour is only 54% in this bread. If you see the other ingredients include Wheat protein and Soya Flour. If not maida.

4. Key Ingredients (Part II):

Checking the INS of every number and category written in the ingredient section: INS stands for International Number system. In the categories of Emulsifiers, Thickening agents, preservatives, acidity regulators and improvers have been given a number. If you doubt any of the products, you can also find out each of these numbers and see if they are approved yet or not.

Avoid the food with the following Food additives:

102, E102, 104, E104, 107, E107, 110, E110, 122, E122, 123, E123, 124, E124, 127

The list is attached in this link.

5. Sugar as food Label

Always and always check sugar content of any particular product. I see sugar everywhere. Wheater it is bread or ketchup or even sugarfree drinks. many a time it would say no added suagr. However the product may already have added sugars in it. Sugar alone as a label can save you for opting in for hidden calories without knowing.

6. Different types of Oils used in preparation

Fats and oils can come from many sources, like animal fats, fish, seeds, plants, and nuts. Reading the ingredient lists on products will reveal the source of the fat. For oils and fats ingredient lists, fats and oils are referred to by their common names (e.g., “beef fat,” “cottonseed oil”). Like other ingredient lists, the types of fat and oils used should be listed by predominance. However, if there is a blend of fats, the ingredient list may say “___ shortening” or “blend of ___ oils” with the blank being filled by “vegetable,” “animal,” or marine,” whichever is applicable. If the ingredient is a blend, there must be a list of which specific fats or oils are used in the blend (e.g., “vegetable oil shortening (soybean and cottonseed oil)”).

Many of Indian origin products would either use Soyabean oil or palm oil. The reason why these oils are used is because these oils are cheap and are easily available. However, due to its processed nature, they are not advisable to be consumed. Therefore, avoid food pruducts using low grade oil.

7. Organic vs Non organic labels

If the product says it is organic, please do not agree to it. That may be a trap. If you are buying in the US market, always buy organic certified products certified by USDA or with a certified naturally grown.

Fssai food label vs organic fssai food label for Indian consumers. If you are buying any organic product do check for these labels on your products.

Please note, Indian Organic is a mark of assurance for organically grown food and processed food made in India.

8. The critical dates of your product:

Always check for manufacturing date, expiry date and the Best before statement and match both. If both in alignment with each other that means that products shelf life is mentioned correctly. If the deviation is large then there can be an issue with the product printing.

Please note, A date label on food should indicate the last date where the food maintains peak quality and flavor. Date labels are meant to reflect quality, not food safety.

9. Packaging

Food packaging serves many purposes, from protecting the food to creating portion sizes to offer information on the product.

However, what is not well known about food packaging is the different types of packaging available. There are nine types available: Plastics, tray, bags, cans, boxes, cartons, flexible packing, thermocol packaging & wraps.

Refrain from buying food products that are your regular food products and are packed in plastic form. Bottles, bags. covers or even wraps. Plastics not only have ill effects on health but also affect the environment.

10. Check the calories; Check Fat free or not

All too many people think the “110 calories” posted on that 20-ounce bottle of cola means they’re drinking 110 calories.  Hardly.  You’ve got to multiply the 110 calories by the total number of servings, 2.5, to realize that you’re actually downing a whopping 275 calories.

Also check calories from fat,

It’s on the Nutrition Facts label.  Unfortunately, it doesn’t tell you “percent of calories from fat,” which is how all health guidelines direct us to limit fat.  You’ve got to do a little math.  Divide the number of calories from fat by the total calories.  (If the serving’s 150 calories, 50 of which are fat, your product is 33% calories from fat.).

If division trips you up, go by grams.  Use this easy rule. If a product has 2 grams of fat or less per 100 calories, its fat content is within Pritikin guidelines for processed foods:  the fat, per serving, is 20% or less of total calories.  You don’t have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended by the Pritikin Eating Plan.

Don’t be fooled by claims like “99% fat-free” soup or “2% fat” milk.  They’re based on the percent of weight, not percent of calories.  So that can of 99% fat-free soup may actually have 77% of its calories from fat, or more.  And 2% fat milk actually has about 34% of total calories from fat; 1% milk has about 23% calories from fat.

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It’s that time of year again. Yes folks, you got it right – the wedding season where all brides and grooms are in full bloom, family members are brimming with happiness. And these weddings are also great opportunities for socializing, dancing and having a fabulous friends and family time. Thats where we skip and many a times think what food options in an indian wedding could be healthy.

Indian weddings are all about grand feasts. In other words, weddings are fat affairs which they are getting grander day by day. Also, their buffet menu are even grander which literally has the variety a restaurant and cafes serves on a normal day. They exceed our imagination. We get tempted by the lip-smacking and mouth-watering dishes. And end up eating extreme amounts of extra calories which we don’t actually need. 

In actuality, we consider weddings as our cheat days but with the wedding season coming, we are sure to attend more than one wedding a week. And, that so many cheat days? That’s not ideal and it tends to happen with the best of us.

Well, if you are at the wedding, you can still eat food that is not only containing less oil, less sugar but also nutritious for your body.

Also, weddings can get you pretty worked up in various ways and amid all the festivities, you can suffer from dehydration. So, follow our classic rule to drink plenty of water. Most important thing is to control the portion size of what you eat. This way, you can control the consumption of extra calories and you won’t have to feel guilty about it.

We have created a list of food options from various cuisines which you can eat in Indian wedding guilt-free. Let’s have a look!

Salads

1. Fruit salad:

Fruit salad should be your first go-to stall as you enter the food hall. These salads consists of various kinds fruits which are really refreshing. This gives you a good start in weddings and it also fills you stomach with its goodness and feel less hungry when you reach the other food counters.

Fruit salad

2. Pasta Salad

Pasta gives you a Italian gist, that enhances a good old salad into something pretty gourmet. Plus, it comes with some added vegetables and a lot and a lot of Parmesan cheese. It tantalizes your taste buds with its tangy taste. You can enjoy this keeping in mind its portion size.

Pasta salad

Starters/Snacks:

1. Paneer tikka:

Indian weddings are incomplete without paneer tikkas. They are famous Indian starter and also generally served in every Indian wedding. They are served with barbeque vegetables and green chutney. Also, they are really healthy and if you want to keep it healthier, ask the chef to not brush it with oil. Enjoy this starter with its mouth melting flavors. Most importantly, keep portion size in mind and do not consume more than 3 to 4 pieces of it.

Paneer tikka

2. Chicken tikka:

Chicken tikka is one of the most famous dish served at the weddings. The chicken is blended with spices before it is put on the barbeque stove. Enjoy this chicken tikka with plenty of barbaque vegetables and also green chutney.

Chicken tikka

3. Khaman Dhokla/khandvi: 

Khaman dhokla and khandvi is indeed the most famous Gujarati snack. Everyone is aware of it and loves to eat it. Also, the visual appeal of these snacks is so strong that you just cannot pass the plate by without picking one.

Furthermore, you can enjoy them with lemon juice on the top and green chutney. Only 2-3 pieces are enough to tantalize your taste buds.

Khaman dhokla

4. Pav bhaji:

Pav Bhaji has become the staple food in weddings. Have you been to a wedding where Pav Bhaji was not available? Probably never. This recipe is a beautiful amalgamation of vegetables with a unique blend of spices and serve it with pav with raw onions on the top. So, enjoy its deliciousness keeping in mind the portion size. You can have bhaji with 2 pav and enjoy it without any guilt.

Pav bhaji

5. Paneer stuffed cheela/Moong dal cheela:

The cheela is an evergreen dish and it never disappoints you. Also, it makes a delicious appetizer for the parties. It fills you stomach with its goodness. These are serve with sweet red chutney and green chutney.

Moong dal cheela

6. Idli sambhar/Dosa sambhar:

South Indian food options in an Indian wedding are found easily, south Indian food is very popular everywhere because of its unique flavor and taste. You can never go wrong with idli or dosa. Also, you can enjoy them with rasam or hot sambhar at weddings with coconut chutney. You can enjoy this South Indian food and can eat to satisfy your hunger pangs!

Idli sambhar with coconut chutney

Main course

Food options in an indian wedding – North Indian cuisine:

1. Matar paneer/Chicken curry with naan/tawa roti:

Paneer is a versatile ingredient which can be used in various kinds of dishes. Matar Paneer is one of them. It is a delicious recipe that is very famous in north India and is an all time favorite dish also. This dish, when served with any type of naan or tawa roti, tastes heavenly. 

Furthermore, same goes for the chicken curry with naan/tawa roti. You should go for chicken curry instead of butter chicken. This may be the difficult choice to ditch butter chicken. However, there is a big difference in the amount of calories as the butter chicken may have thrice the calories than the healthier options. 

Chicken curry

2. Bharwan baingan/capsicum/karela:

These stuffed vegetables are definitely Food options in an Indian wedding easily available on every wedding menu. It has a rich flavor of Indian spices and is usually loved by everyone.

Stuffed capsicum

3. Sarson ka saag with makki ki roti:

It is one of the most popular North Indian dishes. This dish is famous in almost every wedding during the winter season. Personally, sarson ka saag with makki ki roti have a special place in my heart. It is a dish that I crave all year and which makes me do cartwheels for the arrival of winter. I generally enjoy it with makki, but you can also enjoy it with missi roti or tawa roti.

4. Vegetable biryani/chicken biryani: 

Biryani is very famous among the weddings and is incomplete without its deliciously good dish. You cannot pass the biryani food counter without having a taste of it. Whenever I am at any wedding I cannot resist it and I know you can’t either. You can enjoy this delicious dish with lots of salad and lemon juice sprinkled on top and also raita which will balance your complete meal.

Biryani

Food options in an indian wedding – Gujarati cuisine: 

1. Gujarati Kadhi:

Gujarat’s most famous dish – The Gujarati Kadhi is not the typical kadhi we all make at our home. No, this  version of kadhi is somewhat different. It is a traditional preparation of a wonderful sweet and spicy curd mixture thickened with besan (gram flour).  This kadhi is a light dish on your stomach but it can be a bit heavy if you have too much of it. So, portion control is important even at weddings. You can serve it with one serving of steamed rice/vegetable pulao or tawa roti/naan which will tempt your taste buds. 

Gujarati kadhi

2. Chana Batata:

Chana batata is a popular desi style dish made with chickpeas and potato. It kind of hangs in between being street-side-chatpata food to a proper side dish or a main course. Serve it on your plate and enjoy it with some side salads and also some lemon juice sprinkled on it.

Chana batata

3. Dal Dhokli:

Dal dhokli is also one of the Food options in an indian wedding. Want to have something delicious and nutritious at weddings? Well, dal dhokli is one of them which you can enjoy guilt-free. It is a most popular and favorite dish out of all the Gujarati cuisines. Serve this delicious dish with some steamed rice or tawa roti.

Food options in an indian wedding – South Indian cuisine:

1. Lemon Rice/Steamed rice: 

Rice is a staple food in South India. It is impossible to imagine a South Indian wedding without rice. Varieties of rice are served at weddings, among which lemon rice and steamed rice is the most common.

The famous lemon rice will make you instantly drool over the taste and will tempt your taste buds. Also, for steamed rice, there are various kinds of dishes for you to enjoy with rice.

Lemon rice

2. Aviyal: 

Aviyal is an authentic South Indian dish which is a spicy thick mixture of almost 13 vegetables. Rich in nutrients, it is one of the most popular dishes in the South Indian wedding menu. Furthermore, you can serve it with the rice served or as it is, depending on one’s preference and taste.

3. Kootu: 

Kootu made using vegetables and dal is another dish which is often seen in South Indian wedding menus. It is famous for its hot and tangy taste. You can enjoy its hot and tangy taste with rice to enjoy the tempting flavors. 

4. Rasam: 

Rasam is a spicy, sweet’ n sour soup traditionally served at South Indian weddings. It is also the second main dish served after sambhar. It is usually eaten along with a vegetable side dish (poriyal). But you can also have it after having all your meals. It will aid in your digestion and helps relieve symptoms of common cold and stomach ailments. 

5. Poriyal: 

Poriyal is the ultimate vegetable side dish for any meal one can have in South Indian weddings. It is a dish consisting of fried or sauteed vegetables which are either diced or sliced up. You can enjoy it as a side dish along with rice mixed with sambhar and also rasam or yogurt (curd). 

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Exotic Vegetables are those which are of the foreign region, and not of native growth is known as exotic vegetables. These are known for their unique taste, nutritional value, and various health benefits. They are essential for a balanced diet and good health as they contain various micronutrients and phytochemicals. These nutrients help many health benefits like in reducing weight, diabetes, cardiovascular health, and even cancer. 

Rapid rise in the production and cultivation of Exotic Vegetables in India:

In the past few decades, exotic vegetables were introduced in India and since then their demand is increasing every day. India is the second-largest producer of fruits and vegetables, followed by China and is also a significant consumer market for the same. 

The demand for exotic produce is increasing and growing by 15% to 20% per annum.

The Indian exotic vegetables market is supported by the overall Indian fruits and vegetables market, which reached a volume of almost 322 million metric tons in 2020. And is further expected to grow at a CAGR (compound annual growth rate) of 5% between 2021 and 2026 to reach a volume of almost 432 million metric tons by 2026. (Source-hexpertmarketresearch.com)

Farmers in India grow these vegetables in winters as they only grow better in cold conditions especially, in the month of September to November. The popular cities that grow these vegetables are Pune, Ooty, Jammu and Kashmir, Uttarakhand, Mahabaleshwar, and Nasik, etc. And they are cultivated in poly houses (a type of greenhouse where specialized polythene sheets are used as a covering material under which the crops can be grown).

These vegetables are gaining popularity in India day by day. While some of the Exotic Vegetables are well-known names in the Indian household, some are still gaining popularity by their use in international cuisines or in restaurants. Also, the prices for these vegetables are very high as compared to our seasonal vegetables which are not affordable for everyone.

Why the use and production of Exotic Vegetables is more prominent in India?

The use and production of these exotic vegetables is more prominent because of the following reasons:

• Exotic vegetables are an important source of cash income for farmers.
• These vegetables not only provide essential micronutrients but also contain a range of health– promoting phytochemicals.
• These can also prevent nutritional deficiencies and reduce the risk of obesity and chronic disease including diabetes, cardiovascular diseases and cancer.
• Also, correct cooking improves the nutritional value of exotic vegetables.

How to store exotic vegetables?

• As exotic vegetables are grown in colder areas, they are also store in cold places/cold rooms such as storehouses where the temperature is less than 6-8 Degree Celsius. 

• These cold rooms are very important for exotic vegetables as they prolong their shelf life and are also effective in reducing waste.

• Also, the moisture or the water content is removed to store them for a long time.

Here are some of the most popular Exotic Vegetables along with their nutritional benefits. 

1. Asparagus Exotic Vegetables:

It is one of the most popular exotic vegetables because of its nutritional value and medicinal uses. It is low in calories, aids stomach acidity, and is rich in vitamins, minerals, and antioxidants. 

Cultivation: It is widely grown in India and also cultivated mainly in the tropical and subtropical regions of the country. Himachal Pradesh is the main producer of this vegetable. This vegetable is in high demand as it is not commonly available in local markets which makes it rare and expensive too.

What are the health benefits of asparagus Exotic Vegetables?

• Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K.
• It is a good source of antioxidants that helps in the prevention of harmful free radicals and may reduce your risk of chronic disease.
• As a good source of fiber, asparagus promotes regularity and digestive health.

How to use asparagus in your diet?

Asparagus can be used in a number of dishes like salads, stir-fries, frittatas, omelets and pastas, and it makes an excellent side dish.

Did you know?

• Eating asparagus is good for hangovers.

2. Broccoli Exotic Vegetables:

Broccoli is India’s most common exotic vegetable. It is also one of the most nutritious vegetables and rather exotic because of its green color and also crispy and tasty to eat. It is loaded with protein, fiber, vitamin A, vitamin C, vitamin K, vitamin B9,  potassium, phosphorus, and selenium. Also contains antioxidants that have various health protective effects. It also helps in glucose control and reduces constipation as well. Which makes it rank as the world’s fifth-most famous vegetable. 

What are the health benefits of broccoli Exotic Vegetables?

• Reduces the allergic reaction and inflammation because of the antioxidant, kaempferol.
• It contains antioxidants that can help the body in a variety of ways. It is contains vitamin C, making it great for immunity.
• Also, contains flavonoids which help recycle the vitamin C efficiently. It is also enrich with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants.
• Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

How to use broccoli in your diet?

Some of the popular broccoli dishes are: baked broccoli, broccoli salad, buttermilk chicken with chargrilled broccoli, chapati broccoli, broccoli soup, broccoli pasta, broccoli paratha etc.

Did you know?

• The word broccoli comes from an Italian word broccolo which means “the flowering top of a cabbage”.

3.  Cherry Tomatoes:

The cherry tomatoes are small and round and taste much sweeter than normal tomatoes. These are quite expensive as well.

They are loaded with vitamins and minerals such as vitamin C, which promotes good health and plays a major role in bodily functions. Also, a good source of lycopene which can reduce inflammation and blood clotting.

4. Zucchini

 Zucchini is a popular and a very healthy vegetable, with this you can also make healthy recipe. It is usually dark or light green in color. Also, it somewhat  looks like a cucumber but zucchini is not a type of cucumber. It is soft, sweet and browns very quickly on the stove. It is an extremely healthy vegetable that is a source of iron, potassium, vitamin C, vitamin B6 and vitamin A,  calcium, zinc. 

Health benefits of zucchini:

• Zucchini is used to prevent constipation and also aids in digestion.
• Lowers cholesterol and also has anti-cancer properties.
• Contains magnesium which reduces the risk of heart attack and stroke. 
• It is also a good source of vitamin C and vitamin A.
• Also, contains lutein and zeaxanthin which protects the cells of our eye. 

How can you make the use of zucchini in your diet?

You can use them raw in salads, in a stew with other fruits and vegetables, baked with rice, lentils, and vegetables, stir-fried with oil, soups, and spaghetti/pasta. 

Did you know?

• A zucchini contains more potassium than a banana.

5. Baby corn Exotic Vegetables:

This exotic vegetable is highly popular because of its unique and slightly sweet taste. These baby corns are regular corns which are plucked before their maturing time. Its nutritive value only slightly from mature corn and it is one of the most imported vegetables in the world. It is rich in calcium, zinc, folic acid, vitamin A and iron.

What are the benefits of baby corn Exotic Vegetables?

• It is low in calories and also helps in weight loss.
• It is rich in fiber which helps to relieve constipation issues.
• Baby corn is low in glycemic index hence in control of blood sugar.

How can you use baby corn Exotic Vegetables in Indian cuisine?

You can use them in salads and dishes like Indian style pizza, pasta and sandwiches, baby corn fritters, chilli baby corn and also in rice and rolls/wraps. .

Did you know?

• Baby corn has been recognized as one of the healthiest veggies.

6. Celery Exotic Vegetables: 

Celery is one of the expensive exotic vegetables. It is a crunchy and watery vegetable that is extremely healthy for the human body and can be eaten both cooked and raw. It has vitamins and antioxidants like vitamin C, beta-carotene, flavonoids, vitamin K, magnesium, iron and folate. Additionally, it has a low glycemic index which makes it the best vegetables for diabetic people.  

What are the health benefits of celery Exotic Vegetables?

• It prevents cancer
• regulates blood pressure
• Supports good digestion
• Reduces inflammation- it has approximately 25 anti-inflammatory compounds that protects our body against inflammation.

How can you use celery Exotic Vegetables in your diet?

You can use celery in many different ways like celery soup, celery salad, celery smoothie, chicken-celery salad, celery juice, etc.

Did you know?

• Cultivation of celery is believed to have started 3000 years ago in the Mediterranean region.
• April is National Fresh Celery Month.
• Celery can reach the height of 3.3 feet.

7. Chinese cabbage/Napa cabbage:

Chinese/napa cabbage is firmly packed, pale green in color with crinkly leaves and a white stalk. It is also known as Chinese white cabbage or Peking cabbage, or celery cabbage.

This vegetable is  resistant to cold and also very popular throughout the world, especially in the northern regions of the globe. 

There are two major types of napa cabbage; Chilili and Che foo. The type of Chilili produces cylindrical heads, erect, upright growing habits. On the other hand, Che-foo type forms a compact, round head of green-blade with white-petioled leaves.

It is a nutritious and inexpensive vegetable when compared to a lot of other vegetables. 

It’s taste varies based on if it’s raw or cooked. When eaten raw, it has a thin, crisp texture and a mild taste, and when cooked, it softens and gets sweeter.

This vegetable is low in calories, brimming with antioxidants like carotenes, thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. Rich in vitamins such as vitamin C, vitamin K, riboflavin, pantothenic acid, pyridoxine and thiamine. And minerals like calcium, potassium, phosphorus, manganese, iron, and magnesium.

What are its health benefits?

1. Napa cabbage is an incredibly low calorie green-leafy vegetable which makes it really good for weight loss purposes.
2. It is brimming with many antioxidant plant compounds which helps in reduction of our body inflammation.
3. Also, it is an abundant source of soluble and insoluble dietary fiber which helps in good digestion. 
4. It helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
5. Likewise in other cabbages, napa too has moderate levels of vitamin-K. It plays a potential role in bone metabolism by promoting osteoblastic activity in bone cells. 
6. It  helps in regulating heart rate and blood pressure. 

How can you use Chinese Cabbage in your daily life?

You can use this cabbage in various dishes like noodle dishes, spring rolls,as well as stir-fries, cabbage curry, Indian fried cabbage, cabbage kathi rolls/cabbage egg rolls, cabbage rice, cabbage pasta.

Did you know?

The word “napa” in the name napa cabbage comes from colloquial and regional Japanese, where nappa refers to the leaves of any vegetable

How can you differentiate between Chinese Cabbage and Green Cabbage?

Green cabbage is the most common and is a tightly wrapped and round cabbage, while napa cabbage looks more like leafy lettuce. On the other hand, the leaves of green cabbage are thicker and almost rubbery. Like napa cabbage, it also gets sweeter when cooked.

8. Bok choy Exotic Vegetables:

Bok choy is a cruciferous, green leafy vegetable which is native to China. It is also known as Pak-Choy or Chinese white cabbage. It consists of elongated leafy stalks that radiate out from a central stem. The leaves are dark green, sometimes ruffly and sometimes flat. The stems are either white or a lighter green, depending on the variety. Bok choy has a crisp texture with a fresh grassy flavor that increases as you cook it.

Moreover, this vegetable can be harvest in minimum 60-70 days from seed sowing.

Also, it is rich in antioxidants such as vitamin C, vitamin E, beta-carotene, and vitamins such as folate, vitamin B6. And minerals like magnesium, potassium, selenium and calcium.

What are the Health benefits of bok choy Exotic Vegetables?

• Bok choy is rich in antioxidants which protects our cells from oxidative damage that can lead to inflammation and various chronic diseases. 
• It helps in the prevention of cancer as this vegetable contains cancer-fighting compounds such as vitamins C and E, beta-carotene, folate, and selenium. 

Also, selenium may help to slow the growth rate of tumors. 

• Furthermore, it is full of fiber, which keeps our digestive system healthy and may help to prevent colon cancer. 
• Also, contains a flavonoid called quercetin which helps to reduce inflammation in the body and helps to reduce the risk of developing chronic health issues such as diabetes, heart issues, etc.
• Rich in folate and vitamin B6 which helps  to remove homocysteine from our blood as too much homocysteine can damage our blood vessels, increasing risk of heart problems. 
• This vegetable also helps to reduce your blood pressure naturally.

How can you incorporate bok-choy in your diet?

It is easy to make use of this vegetable in Indian and western cuisine. You can eat bok choy raw in the form of salads, roasted, or cooked in a soup, stir-fry like bok-choy and mushroom stir fry, or fried rice dish and pasta dishes or indian bok-choy stuffed chapati/paratha.

Did you know?

• Bok choy is sometimes also called a “soup spoon” because of its leaf shape.
• It may look a lot like celery, but it’s a member of the cabbage family.

9. Red cabbage Exotic Vegetables: 

Red cabbage has a peppery taste and crunch when you eat them raw, but becomes sweeter and softer when cooked like other cabbages. It’s sometimes also called purple cabbage since its leaves are a dark purple-reddish color. This variety of cabbage gets its purple-reddish color from the flavonoid anthocyanin and the acidity level of the soil where it’s grown. 

It is smaller and denser than our normal green cabbage, and has a more peppery taste. 

Although it tastes almost similar to green cabbage, it is richer in its nutrient content. This is an incredibly versatile vegetable that can be eaten raw, cooked, or fermented and added to a variety of dishes. 

Furthermore, red cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones. It is also high in fiber.

What are the health benefits provided by red cabbage Exotic Vegetables?

The health benefits provided by the red cabbage are almost similar to other cabbage variety:

• Red cabbage may benefit your heart because it is high in anthocyanins, like those found in red cabbage, and is link with lower blood pressure. They’re also link to a reduced risk of cardiovascular disease.
• Like all cabbage varieties, red cabbage is rich in vitamin C, vitamin K, and is a low-calorie source of dietary fiber. Red cabbage is also high in antioxidants, especially anthocyanins. These nutrients in red cabbage help keep the body healthy and may help reduce the risk of health conditions such as cancer, osteoporosis, and heart disease. 

How can you incorporate red cabbage Exotic Vegetables in your diet?

• Add this versatile vegetable to soups, stews, salads, and coleslaw sandwiches. 
• Also, steam them and use them to make dumplings and momos fillings or braise with apples, carrots, and beets. 
• You can also roast or sautéed it with meat and beans or can be shredded and used as a nutrient-rich garnish for soups, salads, and warm dishes. 

Did you know?

• Cabbage originated in China, sometime around 4,000 B.C. And it is consider to have been cultivated longer than any other vegetable – For almost 6000 years to be precise.
• Also, red cabbage is used as an all-natural dye in food or on fabric.

if you don’t like vegetables then after watching this video, you will definiely like them

10. Lettuce Exotic Vegetables:

There are so many varieties of lettuce greens coming up at the market, each one more beautiful than the next. 

It is consider one of the most popular and nutritious vegetables. Be it in our sandwiches or burgers, it doesn’t fail to surprise with its taste and versatility. It is also a perfect party snack for all health-conscious people.  

Lettuce is not only a major ingredient in salads but also often added to various dishes, such as wraps, soups, and sandwiches.

There are different varieties of lettuce, some of them are:

1. Butterhead lettuce:

Butterhead lettuce gets its name from its characteristically soft, light and buttery leaves that range from pale green to pale yellow green. 

It’s also known as cabbage lettuce due to its round shape. Its leaves have a crumple look that resembles flower petals. Furthermore, it works well in egg-salad or tuna sandwiches and serves as a great tortilla replacement for wraps.

Butter leaf lettuce is brimming with vitamins and nutrients. It is an excellent source of vitamin A, vitamin C, vitamin K, calcium, and iron, which help fortify bones and fight off inflammatory diseases.

2. Iceberg lettuce:

Iceberg lettuce is by far the most well known old fashion and most common. It is known for its tightly-ball shape heads. Also, has high water content and packs a powerful crunch. This a low calorie vegetable and has a crunchy texture and mild flavor and also pairs well with other vegetables and most salad dressings.

To keep lettuce fresh, refrigerate it in a sealable bag with a damp paper towel.

3. Romaine lettuce:

This variety of lettuce is higher in nutrients than iceberg lettuce. It bears green, crunchy leaves with large veins. And, It has a slightly sweeter, bolder flavor than iceberg. 

Moreover, this vegetable is not only an excellent source of folate and vitamin K but also vitamin A which acts as a potent antioxidant and is vital for skin, eye, and immune health.

Moreover, romaine is a good source of phenolic compounds, particularly caffeic acid and chlorogenic acid. These antioxidants are associated with a lower risk of heart disease, inflammation, and certain cancers 

How can you use these lettuce Exotic Vegetables in your daily life?

Some of the best lettuce recipes are Caesar’s salad, baby lettuce, citrus fruits, and feta salad, lettuce-paneer rolls, chicken tacos, vegetable tacos, spicy chicken lettuce wrap, and many more. 

You can customize the role of lettuce in your meals as per your liking. 

Did you know?

• Lettuce shouldn’t be store near apples, bananas because they produce ethylene which causes lettuce to ripen super fast and start to decay rapidly.
• It is the second most popular fresh veggie in the US, behind only the potato.

11. Kale Exotic Vegetables:

Kale is a cruciferous vegetable that has a slightly bitter or even peppery taste when you eat it raw. It is a vegetable that you can eat raw or cooked. It has become more popular than ever due to its health benefits.

Moreover, this vegetable is rich in antioxidants like lutein, zeaxanthin. Also, nutrients like fiber, vitamin A, pyridoxine, vitamin K and vitamin C, folate. And, also omega-m fatty acid and minerals like phosphorus, potassium, calcium and zinc.

What are the Health Benefits of kale Exotic Vegetables?

• Helps in good eye and bone health and a strong immune system (vitamin A)
• Aids in cold and chronic disease prevention (vitamin C)
• Good for blood clotting and bone building (Vitamin K)
• Helps in brain development (Folate)
• Lutein and zeaxanthin give kale it’s dark green color and protect against macular degeneration and cataracts.
• Lowers cholesterol because it has good fat-omega-3 fatty acid
• Further, helps in weight loss as it has a high water content but few calories.

How to make use of kale in your diet?

Sautee kale, kale salad, kale pasta, kale chips, vegetable stock, kale in scrambled eggs/kale omelette, kale-spinach smoothie, etc.

Did you know?

• Kale leaves were most commonly used in restaurants as decorative garnishes prior to its popularity.
• One cup of kale provides more vitamin A and K than you need in a whole day.

12. Parsley Exotic Vegetables:

Parsley is one of the most versatile herbs. There are two types of fresh parsley frequently found in markets and other food shops. They are commonly two types of parsley: curly leaf parsley and flat leaf parsley. Curly leaf parsley, also called French parsley, is used as a garnish. Flat leaf parsley, also called Italian parsley, has a stronger flavor.

Today, it’s widely used as a fresh culinary herb or dried spice. It’s bright green in color and has a mild, bitter flavor that pairs well with many recipes. The herb is high in vitamin C, A, K and also a good source of calcium, iron, magnesium and potassium.

What are the Health benefits of parsley Exotic Vegetables? 

• Prevents lines and wrinkles
• It has an essential nutrient (vitamin A) that plays a key role in our immunity and eye health. 
• Also, a great source of vitamin K, a nutrient that supports bone and heart health.
• It is rich in antioxidants which can help soothe inflammation.
• Parsley may help keep our kidneys healthy by fighting inflammation and reducing high blood pressure.
• It contains essential oils, including apiol and myristicin, which have antibacterial effects and fight potentially harmful bacteria.

How to use parsley in our daily diet?

Stir fresh leaves into a homemade sauce, mix finely chopped leaves into your salad dressings, sprinkle fresh or dried leaves on top of a fish dish/chicken dish, and finely chop stems into a potato salad, garnish on pastas or soups, parsley rice, chutney, dried parsley in a homemade tomato sauce, etc.

Did you know?

• Parsley is a natural breath freshener and is often added to shampoos.
• According to legend, parsley sprang up where the blood of the Greek hero Archemorus was spilled when he was eaten by serpents. 
• The name “parsley” comes from a Greek word meaning rock celery as this plant thrives on rocks and walls.

13. Colored bell pepper Exotic Vegetables: 

Colored bell pepper is especially favorite among kids due to its bright and varied colors. They are available in yellow, red, and green colors. They are another common and widely used vegetable in the list of exotic vegetables.

Moreover, red, orange, and yellow Bell Peppers have very similar health benefits to one another. Red Bell Peppers also contain lycopene, an antioxidant or carotenoid that helps fight free radicals in your body. Yellow and Orange Bell Peppers are also rich in carotenoids.

What are the health benefits of colored bell pepper Exotic Vegetables?

The health benefits of bell peppers include 

• reduces ‘bad’ cholesterol, 
• controls diabetes, 
• brings relief from pain and eases inflammation, 
• boosting immune system, 
• keeping skin and hair looking youthful, 
• maintaining eye health 
• plays a protective role in certain types of cancers.

How to include colored bell peppers in your diet?

Bell peppers can be consume raw in salads or marinated and tossed into pasta, pizza, fried rice and noodles. They can also be grilled and eaten with chicken and fish or other vegetables such as zucchini, onions, and tomatoes and served as a vegetable platter. They are also perfect for stuffing due to their hollow shape. 

Did you know?

• A large red pepper has three times more Vitamin C than an orange. 
• The color of a bell pepper typically indicates ripeness, not variety. 

14. Avocado Exotic Vegetables: 

Avocado is also called alligator pear. It has greenish or yellowish flesh with a rich, nutty flavour and buttery texture.  Avocados are nutritionally rich as it  provide thiamine, riboflavin, and vitamin A, E and folate. And also in some varieties, the flesh contains as much as 25 percent unsaturated oil. They also supply more soluble fibre than other fruit and contain a number of useful minerals including iron, copper and potassium.

What are the Health benefits of avocado Exotic Vegetables?

• Avocados are high in fat with 60 percent of this being monounsaturated fats. This helps to protect against heart disease and lower blood pressure.
• They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.
• The avocado oil contains oleic acid and linoleic acid. These unsaturated fats are recommended as part of a balanced diet to help manage cholesterol.
• It is a rich source of protective vitamin E as well as carotenoids including lutein and zeaxanthin which are to help keep the eyes healthy.

How can you use avocado Exotic Vegetables in your diet?

Some of the common avocado recipes are:

Avocado smoothies, salads, avocado toast, baked avocado, avocados with eggs, etc.

Did you know?

• Half of an average-size avocado has 4.6 grams of fiber — the most of any fruit!
• You want to ripe an avocado? Here is a quick hack for you. Place it in a brown paper bag with a banana or two which will ripe your avocado.

15. Jalapenos Exotic Vegetables: 

Jalapenos are small hot peppers which can be green at its initial stage or red when they are ripe. The sour-spicy taste with acidic afterburn is what makes these peppers unique and distinct. If you are looking to add something spicy then you are on the right track. Jalapeno will give you the right amount of spiciness in your life.

Moreover, India is one of the largest producers of jalapenos so availability is not an issue. It goes by several names such as Lalmirchi in Hindi, Lanka Maricha in Bengali, Menasinakai in Kannada. Also, Molagu in Malayalam, Mircha Kaya in Telugu, and Milagai in Tamil. 

Rich in vitamins A and C and potassium. They also have carotene, an antioxidant that may help fight damage to your cells as well as folate, vitamin K, and B vitamins.

What are the Health benefits of Jalapenos Exotic Vegetables?

•  Many of their health benefits come from a compound called capsaicin. That’s what makes the peppers spicy.
• Jalapenos may help you lose weight by boosting your metabolism, increasing fat burn and reducing your appetite. 
• The heat released by jalapenos is a natural pain reliever. This can temporarily block pain receptors, and help you relax. But remember, it isn’t a great idea to apply jalapeno peppers directly on the skin.
• High blood pressure, high cholesterol levels, and diabetes are major risk factors of heart disease. But this chili pepper contains high flavonoids, vitamin C, A, and capsaicin, which is likely to help in the prevention of heart diseases and other risk factors.

How to use jalapeno in your diet?

Jalapeno goes well in stir-fries, gravies, pickles, pizza, eggs, burgers, dips, salads, stuffed jalapeno, jalapeno salan, etc.

Did you know?

• August 19th is National Hot & Spicy Food Day. 
• Jalapenos were the first peppers that traveled into space on a NASA shuttle. 
• The name Jalapeños is derive from “Xalapa” which is the name of the city where they were traditionally cultivated.

16. Basil Exotic Vegetables: 

Basil is an herb in the mint family. It is a flavorful, green leafy herb that originated in Asia and Africa. It is by far the most used herb in the world. 

In India, Basil is a sacred plant. It is a symbol of eternal life, faithfulness, and love.

There are many different varieties of basils:

• Sweet basil: it is the most popular and widely grown basil, and is famous for its use in Italian dishes. And It is commonly available in dry form in supermarkets. 
• Bush or Greek basil: it has a strong aroma but mild flavor. It forms a compact bush with small leaves and can also be grown well in a pot.
• Thai basil: it has a flavor like anise/licorice and is commonly used in Thai and Southeast Asian dishes.
• Cinnamon basil: It is native to Mexico and has a cinnamon-like flavor and scent.
• Lettuce basil: It features large, wrinkled, soft leaves with a licorice-like flavor and works well in salads or tossed with tomatoes..

Basil contains Vitamin A, Vitamin K, Iron, Manganese, Calcium, and essential oils. Additionally, it is also brimming with antioxidants, such as beta-cryptoxanthin, zeaxanthin, lutein, and beta-carotene. 

However, all these nutrients compounds happen to leave the herb during the process of drying. Therefore, use fresh basil leaves whenever possible to get the most of them. 

What are the health benefits of basil Exotic Vegetables?

• Basil reduces oxidative stress: It is a powerhouse of antioxidants which combats free radicals found in our body.
•  Also, basil has got flavonoids, which boost your immune system, slow down the effects of aging. And protect your cellular structure from damage.
• Helps in preventing cancer: holy basil contains phytochemicals that shield us from various cancers, such as skin cancer, lung cancer, oral cancer, and liver cancer.
• Sweet basil contains eugenol which has anti-inflammatory properties that ensure that your digestive tract is healthy. 
• It offers excellent skin benefits. It contains powerful and healing essential oils that cleanse skin from deep inside.
• Further helps in dealing with depression as it contains adaptogen, an anti-stress substance.
• Basil has detoxifying properties: Basil is a miraculous herb for our liver. It detoxifies our liver and plays a crucial role in preventing fat deposition in the liver. 

How to use basil in your diet?

Basil gives zest to tomato dishes, salads, zucchini, eggplant, meat seasonings, stuffing, soups, sauces, pastas, pizzas, basil tea, etc. it also complements other herbs and spices such as garlic, mustard, oregano, paprika, parsley, pepper and rosemary.

Did you know?

• It was used as an antidote for snake bites, and was believed to give strength during religious fasting.

17. Fennel Exotic Vegetables

Fennel is a flowering plant species in the carrot family. It is native to the Mediterranean, but is now found throughout the world. It has a pale bulb and long green stalks with yellow flowers and it can grow almost anywhere. All parts of the fennel plant, including the bulb, stalk, leaves, and seeds, are edible. It has a crunchy texture and mildly sweet flavor, making it a pleasant addition to any dish, whether eaten raw or cooked.

Fennel and fennel seeds provide important nutrients, such as vitamin C, calcium, magnesium, potassium, manganese and fiber and antioxidants like chlorogenic acid, limonene, and quercetin.

What are the health benefits of fennel Exotic Vegetables?

• The powerful antioxidants in fennel, such as vitamin C and quercetin, can help reduce inflammation and levels of inflammatory markers.
• May benefit mental health. 
• Also may relieve menopausal symptoms. 
• Promote good digestion and relieve digestive problems including heartburn, bloating.

Did you know?

• In Chinese and Hindu cultures fennel was ingested to speed the elimination of poisons from the system, particularly after snake bite and scorpion stings
• Fennel seeds have anise-like aroma and taste and are used in scenting soaps and scents.

18. Blueberries Exotic Vegetables

Blueberries are tiny fruits that are plump, sweet, and juicy, with a color that ranges from indigo to deep purple due to high pigment content called anthocyanin. They are also low in calories. They are brimming with antioxidants and phyto-flavinoids. These berries are also high in potassium and vitamin C.

What are the Health benefits of blueberries Exotic Vegetables?

• Blueberries are an excellent source of antioxidants, which are substances that help inhibit oxidative stress and free radicals that cause cell damage. And help protect against heart disease and reduce high blood pressure.
• They also contain flavonoids, which helps to improve insulin sensitivity that help improve glucose metabolism in people with diabetes. 
• Also, they are a source of manganese, which plays a role in healthy bone development.
• In addition, the vitamin C in blueberries can improve collagen.
• Eating blueberries may also provide a dose of happiness and help relieve symptoms of depression. Because it has flavonoids that decreases the risk of depression and anxiety.

How can you incorporate blueberries in your diet?

Some of favorite recipes featuring blueberries include Blueberry Mint Refresher, Blueberries and Cream Waffles, Black and Blueberry Pie, Blueberry Chicken Salad, Blueberry Cookies, and Blueberry smoothies, blueberry cake and pastries, muffins, etc.

Did you know?

• People have been eating blueberries for more than 13,000 years.
• Native Americans once called blueberries “star berries” because the blossoms make a star shape.

19. Raspberries Exotic Vegetables

Raspberries have rich color with sweet juicy taste and are enjoyable all year long. They can be used fresh or frozen. Also, it can be found in four different colors: red, black, purple, and gold. Red raspberries are the most common type found at the grocery store. 

Raspberries are rich in vitamin C, manganese and vitamin K, vitamin E, B vitamins, magnesium, copper, iron, and potassium.

What are the Health benefits of raspberries Exotic Vegetables?

• Raspberries are one of the lowest-sugar fruits which makes them a great option for a diabetic patient and also for weight watchers out there.
• They are antioxidant powerhouses. Which helps in reducing inflammation, a known trigger of premature aging. 
• It has antioxidants and anti-inflammatory compounds associated with cancer protection by reducing the reproduction of cancer cells. 
• Also, they are high in fiber which contributes to fullness, blunts blood sugar by slowing digestion, and supports good digestive health. 

How to include raspberries in your meals?

Raspberries work well in both sweet and savory meals. 

• oatmeal with raspberries, garden salads, whole grain side dishes, yogurt, and desserts like smoothies, pancakes with raspberries, raspberries cakes, ice-creams.
• Frozen, or fresh raspberries also make a great snack, paired with nuts, pumpkin seeds, or a few dark chocolate squares, or drizzled with nut butter.
• fresh fruit cocktail with raspberries, pineapple, sliced peaches, and strawberries

Did you know?

• Raspberries were once a symbol for kindness. 
• Tea made from raspberry leaves, is thought to help in childbirth.
• They are related to blackberries and roses.

20. Blackberries Exotic Vegetables

Blackberries are the versatile fruits that will surely be a delicious addition to any diet. A berry is small in size and  when ripe, is consist up of 20-50 single seeds known as drupelets. These berries which are immature are generally red or green and they later turn into purplish black, soft, juicy, fruits on ripening. 

They are nutrient-dense fruits that includes vitamins such as vitamin A, thiamine, riboflavin, niacin, vitamin B6, folate, vitamin C, vitamin E, vitamin K and the minerals such as calcium, iron, magnesium, phosphorous, potassium and zinc. Also, a good source of amino acids and essential dietary fiber, and they do not contain any harmful cholesterol.

What are the Health benefits of blackberries Exotic Vegetables?

• Several studies have shown that an anthocyanin extract found in blackberry juice provided protective effects against heart disease. They are also rich in vitamin C and potassium  which support a healthy heart.
• It can help prevent tumor growth in our body.
• They may also improve both motor and cognitive function. 
• May be anti-inflammatory effects of blackberries may offer protection against inflammatory conditions like arthritis.
• Blackberries have antibacterial properties, as well as anti-inflammatory and anti-viral effects. This potentially may offer a natural therapy approach against tooth infections. 

How to use blackberries Exotic Vegetables in your diet?

You can use blackberries in form of blackberry ice-cream, tart, cakes, blackberry glazed chicken, smoothies, pie, pancakes, shakes, muffins, chocolates, etc.

Did you know?

• The Greeks and the Romans used blackberry leaves o to treat various illnesses.
• Blackberries also go by other names, including brambleberries, dewberries, thimbleberries.

21. Strawberries

It is the edible heart-shape red fruit which belongs to the rose family. They’re an excellent source of antioxidants and plant compounds such as polyphenols, vitamin C and minerals such as manganese, potassium and vitamins such as folate. And also sodium-free, fat-free, cholesterol-free, low-calorie food. 

What are the Health benefits of strawberries?

• Strawberries help in boosting our immune and skin health.
• The antioxidants and phytochemicals present in strawberries may also help to reduce inflammation of the joints.
• Strawberries are naturally low in calories, fat-free and low in both sodium and sugar which makes it good for body health.
• Also folate present in strawberries plays an important role for normal tissue growth and cell function. This mineral is involve in many essential body functions, such as regulating blood pressure

How to use strawberries in your diet?

You can make use of these deliciously food strawberries in:

• fruit salads. 
• snack or dessert like cake, smoothies, shakes, pies, pancakes, jams, ice-creams, etc.
• Strawberry yogurt
• Strawberry cooler

Did you know?

• Ancient Romans used the berries to treat everything from depression to fever and sore throats.
• Strawberries are the first fruit to ripen in the spring.

22. Artichokes:

Artichoke is a leafy vegetable. It is consider to be one of the world’s oldest cultivated vegetables which was grown by the Greeks and the Romans. This vegetable comes in two varieties: large, round artichoke and the long artichoke which is most commonly eaten. Artichokes are certainly delicious, easy to prepare, and fun to eat. 

Artichoke is high in nutrition and also low in calories. They are a good source of magnesium, potassium, folate, vitamin C, iron and antioxidants like cynarin and silymarin. Also, it’s edible parts are one of the richest sources of polyphenols, fibre, minerals and inulin (prebiotic). 

What are the health benefits of artichoke?

• Artichokes have anti-inflammatory properties and are used as a digestive aid to reduce bloating and promote regularity. 
• It’s extract may also help in reducing bad cholesterol while increasing good cholesterol. Moreover, artichokes contain an antioxidant called luteolin which prevents cholesterol formation
• Leaf extract may also protect the liver from damage and promote the growth of new tissues. 
• It also increases the production of bile, which helps remove harmful toxins from your liver.
• This vegetable is rank as the number one vegetable containing antioxidants, which help to combat oxidative stress related to chronic diseases and aging. 

How to include artichokes in your diet?

You can make spinach artichoke dip, roasted artichoke, soups and stews, stuffed artichoke, pizza, salad, pasta, fritters, tarts, kofta, artichoke sabzi, curry, etc.

Did you know?

• Artichokes are one of the oldest foods known to humans.
• According to Greek mythology, the artichoke became known through the Greek God Zeus.

23. Thai chilli

Thai chili has smooth skin that turns from immature bright green to a vibrant mature. It is available year-round. It kind of looks like a bird’s beak in its appearance. The chili is small, but is quite hot. The flesh is thin, crisp, and pale red, encasing a central cavity filled with small, round, and flat cream-colored seeds. Thai chili has a fruity flavor with a pungent heat that slowly builds and then lingers on the palate.

What are the health benefits in your diet?

• Thai chili are a good source of vitamins A and C, which are antioxidants that can boost the immune system, increase collagen production, and help prevent vision loss. 
• They also contain fiber, copper, potassium, vitamins B6 and K, and capsaicin, which has anti-inflammatory benefits.

How to make use of thai chili in your diet?

These chilis are widely use in a variety of dishes like soups, salads, and stir-fry dishes, in a wide variety of sauces, pastes, and marinades, used as a condiment or eaten raw, both fresh and dried.

24. Brussels sprouts:

Brussels sprouts are compact packed leaves into spherical-shape heads and available year-round. These sprouts are name after Brussels, Belgium, where they are believe to have first cultivated in the 16th century. Their leaves color range from sea green to fern green. They have the flavor of the earth and the bitter sweetness of cabbage and also the younger the Brussels sprouts, the sweeter the taste.

What are the health benefits of brussels sprouts?

• Brussels sprouts are especially rich in vitamin K, which helps in faster blood clotting and bone health.
• They’re also high in vitamin C, an antioxidant that helps promote iron absorption and also helps in tissue repair and boosting immune health. 
• It also contains an antioxidant kaempferol that may reduce cancer growth, decrease inflammation and promote heart health.
• Their high fiber content helps support regularity and gut health.
• Also, they are a good source of omega-3 fatty acids, which can reduce inflammation, improve insulin resistance, cognitive decline and blood triglycerides.

How to use brussels sprouts in your diet?

You can add Brussels sprouts in casseroles, soups, roasted vegetables, and salad. 

Did you know?

• Overcooked Brussels sprouts turn olive green and have an unpleasant sulfur odor.
•  Steam-cooking fresh Brussels sprouts actually enhances their cholesterol-lowering powers.

25. Thyme:

Thyme is a herb from the mint family. It is easy to grow and usually thrive in rocky crevices and containers, usually having woody stems and a base. It has a distinct taste which makes it a staple in culinary practices. But now thyme is also fast gaining popularity for its medicinal qualities, such as its ability to help treat acne and high blood pressure.

Thyme is rich in various vitamin and minerals such as vitamin C, vitamin A, copper, fiber, iron, manganese.

What are the health benefits in thyme?

• Thyme essential oil- an extract from its leaves, is used as a natural cough remedy.
• Thyme is brimming with vitamin C and is also a good source of vitamin A which is good for our immune health and vision.
• Thymol is also an ingredient in many pesticides — both outdoor and indoor — and is commonly use to target bacteria and viruses, as well as rats, mice, and other animal pests.
• It also has antiseptic and antifungal properties which makes it a perfect ingredient in mouthwash. 
• It is often use for aromatic and therapeutic purposes because of its active substance carvacrol which has shown to affect neuron activity in ways that boosts the feelings of well-being in our body.

How can you use thyme in your diet?

You can use thyme as a condiment or add it to pasta or rice, use fresh leaves or whole sprigs while preparing meat or poultry, and use it with fish.

Did you know?

• Ancient Egyptians used to use the spice during the mummification process
• Ancient Greeks used to sprinkle thyme in their baths.

26. Oregano:

Oregano is an herb which can be of use to flavor foods. It is consider a staple herb in many cuisines around the world. This herb has olive-green leaves and purple flowers and can be find as fresh, dried or as an oil. 

Also, contains antioxidants like thymol and carvacrol and an excellent source of fiber, vitamin K, manganese, iron, vitamin E, tryptophan and calcium. 

What are the Health benefits of oregano?

• Oregano contains chemicals that might help reduce cough.
• It also may help with digestion and with fighting against some bacteria and viruses because of its phytonutrients.
• Oregano essential oil is especially high in carvacrol and thymol that can help prevent damage to cells caused by free radicals.

How can you use oregano in your diet?

This versatile herb can be of use in various cuisines and dishes like pizza and pasta sauce, can be used as a sprinkler on lamb, chicken, fish dishes and in soups or stews.

Did you know?

• Oregano in Greek means Joy of The Mountain..
• Ancient Greeks believed that cows that graze in fields full of oregano had tastier meat

27. Rosemary:

Rosemary is a fragrant herb native to the Mediterranean region and its plant is perennial (lives more than 2 years). It is a versatile herb which can be use as a culinary condiment, to make bodily perfumes, and for its potential health benefits. It can be use as both fresh and dried. 

This herb not only tastes good in culinary dishes, such as rosemary chicken and lamb, but it is also a good source of iron, calcium, and vitamin B-6.

It is typically prepare as a whole dried herb or a dried powdered extract, while teas and liquid extracts are made from fresh or dried leaves. 

What are the health benefits of the rosemary?

The herb has been hail since ancient times for its medicinal properties. Some of the benefits of this herbs are:

• Rosemary oil may combat certain types of hair loss, including male pattern baldness and patchy hair loss.
• Rosemary oil’s use in natural pesticides to kill certain insects. Additionally, the oil helps repel some blood-sucking insects, such as particular mosquitoes and ticks.
• Rosemary may reduce levels of cortisol, a hormone that can have harmful effects on your body.
• It’s oil may help by expanding your blood vessels, thereby warming your blood so that it reaches your fingers and toes more easily
• The extracted oil may stimulate the release of bile, which is important in fat digestion, and activate your own antioxidant defense mechanisms to protect your liver.

How can include rosemary in your diet:

In cooking, rosemary is can be use as a seasoning in a variety of dishes, such as soups, casseroles, salads, and stews. Use rosemary with chicken and other poultry, game, lamb, pork, steaks, and fish, especially oily fish. It also goes well with grains, mushrooms, onions, peas, potatoes, and spinach.

Did you know?

• During the 16th century, people used burned rosemary to disinfect rooms
• Rosemary is a symbol of loyalty and love.

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Healthy nuts and oilseeds are not only a perfect munch option, but also brimming with goodness of nutrients. They are filled with anti-oxidants and anti-inflammatory properties. Let’s try to get a better understanding of nuts and oilseeds commonly available in India.

Understanding Nuts and Oilseeds:

What are Nuts and Oilseeds?

Nuts are rich sources of unsaturated fatty acids, protein, fiber, minerals (eg, magnesium, potassium, and zinc). They are also rich in vitamin E, folate. Also, rich in other bioactive compounds. For instance, phenolics and phytosterols. And so are oil seeds.

There are a variety of nuts and oilseeds available in India. Moreover, you will be surprised to know that different regions of India, have different names for these nuts and seeds.

Healthy Nuts & Oil seeds and Fats:

What is the relationship between healthy nuts & oilseeds and fats?

When we think about nuts and oilseeds, the first thing that comes to our mind is fats. It is true that they are rich in fats. But whenever you consume fats, not only the quality but also the number of fats are the factors that matter the most. In the case of nuts and oilseeds, though they are rich sources of fats. But the fats they are rich in are healthy fats. For instance, unsaturated fatty acids, which are monounsaturated fatty acids and poly-unsaturated fatty acids.

Any food item, rich in saturated fatty acids and trans fats is not healthy for your consumption. Furthermore, if the fat break-up shows a significant amount of unsaturated fatty acids, you can think to choose that food item.

Coming back to nuts and oilseeds, they are not only rich in unsaturated fatty acids, but also rich in protein, fiber, and anti-oxidants. Anti-oxidants are compounds that help to neutralize free radicals in our bodies.

There are many types of research that support the fact, that nut consumption has beneficial effects. Such as on heart health, on improving lipid profiles. And reducing the risk of weight gain and having anti-inflammatory and antioxidant properties. So, nuts are healthy and should be consumed daily.

What is the nutrient content of Nuts?

Healthy Nuts & oilseeds and the nutrients present in them:

Nuts are not only energy but also nutrient-dense foods. They are one of the natural plant foods richest in fat after vegetable oils. However, the fatty acid composition of nuts is beneficial.

Because the saturated fatty acid (SFA) content is low (4–16%). And nearly half of the total fat content is made up of unsaturated fat. That is, monounsaturated fatty acids MUFA (oleic acid) and polyunsaturated fatty acids (PUFA) in most nuts.

Nuts and bioactive compounds:

Nuts are also rich sources of other bioactive macronutrients. That has the potential to beneficially affect metabolic and cardiovascular outcomes. They are an excellent source of protein (approximately 25% of energy).

And often have a high content of L-arginine. Nuts also are a good source of dietary fiber, which ranges from 4 to 11 g per 100 g. And in standard servings provide 5–10% of daily fiber requirements.

What should be the serving size of nuts?

Eating in moderation is always the key. And therefore, you should not eat excessive amounts of nuts, thinking that they are super healthy. Having nuts in regulation, with 1-2 servings of mixed nuts per day is considered to be beneficial. 1 serving of nuts according to Indian recommendation refers to 8-12g of nuts. And therefore, if you tend to take 2 servings of nuts, you should go for 16-24g of nuts. It’s usually best to take mixed nuts, or you can also take nuts according to your preferences.

	Moisture(g)	Protein(g)	Total Fat(g)	Dietary Fibre Total(g)	Insoluble(g)	Soluble(g)	Carbohydrate(g)	Energy (kcal)
Food Name	WATER	PROTCNT	FATCE	FIBTG	FIBINS	FIBSOL	CHOAVLDF	ENERGY
Almond	4.37+0.31	18.41+0.04	58.49+0.04	13.060.31	10.55+0.22	2.52+0.34	3.04+0.24	2549+4
Arecanut, dried, brown	6.63+0.15	5.78+0.45	4.35+0.03	11.44+0.64	10.14+0.44	1.30+0.32	70.42+0.81	1467+12
Arecanut, dried, red	6.300.32	6.46+0.51	4.46+0.03	11.11+0.34	10.090.25	1.030.27	70.27+0.96	1477+9
Arecanut, fresh	37.70	2.73	5.51	7.63	6.59	1.03	45.00	1024
Cashew nut	4.44+0.22	18.78+0.58	45.200.07	3.86+0.47	2.23+0.35	1.630.24	25.46+0.70	2438+11
Coconut, Kernal, dry	3.97+0.73	7.27+0.02	63.26±0.30	15.88±0.79	14.55+0.23	1.330.99	8.01+1.02	2611+9
Coconut, kernel, fresh	36.14+0.36	3.84+0.04	41.38+0.42	10.42+0.28	9.43+0.24	0.99±0.07	6.300.43	1711+13
Garden cress, seeds	4.600.21	23.360.32	23.74+0.09	8.27+0.04	6.330.06	1.95+0.10	33.66+0.50	18633
Gingelly seeds, black	4.51+0.44	19.17+0.64	43.10+0.03	17.16+0.19	13.57+0.13	3.59+0.13	10.29+0.74	2124+8
Gingelly seeds, brown	3.620.32	21.61+0.71	43.220.08	17.21+0.18	13.580.18	3.630.11	9.761.01	2161+8
Gingelly seeds, white	3.300.28	21.70+0.44	43.05+0.04	16.99+0.30	13.49+0.19	3.51+0.15	10.83+0.50	2174+9
Groundnut	6.97+0.69	23.65+0.85	39.630.29	10.380.18	8.580.15	1.79+0.22	17.27+0.33	2176+9
Mustard seeds	5.67+0.48	19.51+0.23	40.19+0.21	14.100.66	10.63+0.57	3.47+0.20	16.80+0.71	2132+16
Linseeds	5.48+0.28	18.55+0.15	35.67+0.70	26.17+0.39	21.830.60	4.330.84	10.99+0.86	1857+16
Niger seeds, black	4.65+0.59	18.92+1.61	38.61+0.41	10.93±0.05	10.500.03	0.43+0.04	22.982.64	2144+11
Niger seeds, gray	5.660.29	18.34+2.11	39.530.26	10.960.14	10.54+0.12	0.41+0.03	20.591.85	2128+6
Pine seed	5.32+0.15	12.55+0.25	48.79+0.10	3.79+0.03	2.23+0.03	1.57+0.03	26.77+0.35	2486+3
Pistachio nuts	4.680.22	23.35+0.35	42.49+0.34	10.64+0.16	8.230.15	2.41+0.11	15.820.52	2257+10
Safflower seeds	5.24+0.16	17.66+0.54	30.87+0.98	13.49+0.45	10.24+0.27	3.25+0.22	30.18±1.20	1981+20
Sunflower seeds	3.530.29	23.53+0.56	51.85+0.07	10.800.13	8.51+0.17	2.29+0.07	6.85+0.99	2453±8
Walnut	3.56+0.22	14.92+0.62	64.27+0.05	5.39+0.19	4.74+0.17	0.65+0.03	10.14+0.69	2809+3

	Aluminum	Arsenic	Cadmium	Calcium	Chromium	Cobalt	Copper	Iron	Lead	Lithium
	mg	pg	mg	mg	mg	mg	mg	mg	mg	mg
Food Name	AL	AS	CD	CA	CR	CO	CU	FE	PB	LI
Almond	0.88+0.32			228+10.2	0.006:0.003	0.007+0.002	1.08+0.06	4.59+0.61	0.002+0.002	0.001+0.001
Arecanut, dried, brown	1.68+0.97			61+13.25	0.045+0.020	0.003:0.003	1.27+0.29	2.74:0.71	0.008:0.006	0.004+0.003
Arecanut, dried, red	1.05+0.33		0.001+0.000	51:11.33	0.029+0.016	0.002+0.001	1.57+0.59	3.26+0.90	0.005+0.003	0.002+0.000
Arecanut, fresh				34.03			0.71	1.04
Cashew nut	0.18:0.11			34:2.98	0.002+0.001	0.004:00.001	2.23+0.13	5.95+0.44	0.005+0.004
Coconut, Kernal, dry	0.41+0.05		0.001+0.000	32+4.51	0.013+0.012	0.006:0.003	0.90+0.11	3.13:0.47	0.006+0.003	0.004+0.003
Coconut kernel, fresh	0.03:0.01		0.001+0.000	8:1.42	0.003+0.002	0.004:00.002	0.36+0.19	1.30+0.51	0.002+0.000
Garden cress, seeds		11.01+10.33	0.008+0.003	318:54.8		0.019:0.010	0.51+0.09	17.20+5.49	0.042+0.029
Gingelly seeds, black	2.08+0.32		0.004+0.002	1664+329	0.029+0.014	0.035:0.013	1.76:0.24	13.90+1.60	0.034+0.017	0.035e0.019
Gingelly seeds, brown	2.50+0.69		0.001+0.001	1174+189	0.020+0.009	0.022+0.011	1.68+0.18	14.95+1.69	0.010+0.011	0.004+0.003
Gingelly seeds, white	1.29+0.43			1283+149	0.015+0.006	0.023.00.026	1.50+0.12	15.04+2.09	0.024+0.017	0.005+0.003
Groundnut	3.16:0.39		0.002+0.001	54+7.37	0.007+0.002	0.009:0.003	0.92+0.08	3.44+0.36	0.003+0.002	0.002+0.002
Mustard seeds	7.78+1.60	5.84+1.58	0.004+0.002	402+54.0	0.027+0.018	0.019:0.010	0.69+0.15	13.49+2.95	0.008+0.004	0.016+0.016
Linseeds		8.25:3.18	0.009+0.002	257+14.0	0.001+0.000	0.033.00.014	1.34+0.09	5.44+0.69	0.004+0.002
Niger seeds, black	11.94+3.46	3.35+0.16	0.001+0.001	572+37.1	0.029+0.019	0.011+0.004	1.20+0.04	8.19:0.22	0.004+0.003	0.037+0.035
Niger seeds, gray	13.84+2.87	3.02+0.38	0.004+0.006	375+58.1	0.046+0.022	0.017:00.005	1.37+0.15	19.61:5.77	0.008+0.008	0.024+0.020
Pine seed		7.00+1.48	0.004+0.001	17:1.27	0.002+0.001	0.001:0.001	1.17+0.07	4.50+1.03	0.004+0.002
Pistachio nuts		3.09+0.56	0.001+0.000	135+22.4	0.003.0.004	0.001:00.000	0.89+0.05	4.50+0.63	0.014+0.007
Safflower seeds		1.19:0.21	0.005+0.002	211+14.5	0.003.0.002	0.003:0.001	0.56:0.13	4.06:0.42	0.032+0.044
Sunflower seeds	1.33+0.51		0.005+0.000	176+27.0	0.009+0.002	0.021+0.001	278+0.99	5.85+1.09	0.009+0.003	0.006+0.000
Walnut	0.37+0.15	0.46:0.52		105+5.9	0.006+0.007	0.009:0.003	1.52+0.33	3.21+0.17	0.015+0.012

	Magnesium	Manganese	Mercury	Molebdeum	Nickel	Phosphorus	Potassium	Selenium	Sodium	Zinc
	mg	mg	pg	mg	mg	mg	mg	pg	mg	mg
Food Name	MG	MN	HG	MO	NI	P	K	SE	NA	ZN
Almond	318:49.5	2.54+0.20		0.033.0.012	0.130+0.027	446+23.2	699+43.4	3.61:1.30	1.50+0.51	3.50+0.10
Arecanut, dried, brown	76.39+17.49	2.14+0.75		0.005+0.003	0.111:0.057	105+8.3	524+43.4	15.21:4.09	12.06:1.47	0.89+0.11
Arecanut, dried, red	91.01+14.45	2.32+0.84		0.022+0.036	0.104+0.019	127+3.4	25.80	12.52+1.56	17.13:2.81	1.02+0.20
Arecanut, fresh	47.60	1.36				90.48	329.00		5.53	0.56
Cashew nut	307+46.6	1.78:0.08		0.025e0.011	0.607+0.145	500+35.3	635+35.2	13.08:1.07	9.00+0.19	5.34+0.27
Coconut, kernal, dry	97.21+14.66	1.61:0.40	2.10:0.65	0.025+0.013	0.282+0.098	203+6.0	739262.00	25.25:2.78	16.68:0.38	1.41+0.11
Coconut, kernel, fresh	35:11.30	0.74:0.15		0.012+0.008	0.050+0.025	67.73+15.15	246:81.2		8.12+2.48	0.58:0.16
Garden cress, seeds	307+11.9	2.87+0.35		0.033+0.007	0.128.0.045	539+50.7	952+41.7	54.41:4.38	21.84:3.57	4.83+0.97
Gingelly seeds, black	390+53.1	2.53:0.32		0.075+0.021	0.262+0.100	568+96.4	480+8.7	15.70+1.67	15.91:0.56	8.59+0.69
Gingelly seeds, brown	328+13.3	1.76:0.19		0.114+0.029	0.113+0.030	613+86.8	491+7.5	52.64:8.89	11.94:0.17	7.84+0.93
Gingelly seeds, white	372+39.9	1.74:0.15		0.126+0.036	0.116+0.039	754+42.6	460+38.9	26.74+2.78	15.43:0.70	7.7720.67
Ground nut	197+15.5	1.62+0.07	1.37+0.00	0.108+0.024	0.174+0.065	391+13.0	679+48.9	3.41+0.74	12.21:0.47	3.18:0.14
Mustard seeds	266+47.3	4.23+1.18		0.028+0.010	0.076+0.036	715:82.1	28.99	71.47:15.33	3.97+1.01	4.03:0.26
Linseeds	349+19.8	2.14+0.23		0.022+0.009	0.171+0.052	445:20.1	655+45.6	46.87+9.22	32.93:6.45	4.86+0.25
Niger seeds, black	346+41.0	3.08:0.19		0.030+0.018	0.25720.036	461+9.5	716:70.6	39.31:5.41	10.70:1.79	4.98+0.77
Niger seeds, gray	379:69.3	4.44+0.14		0.048:0.026	0.293+0.104	474+93.5	874+11.4	153.64+5.52	8.08+0.18	3.62+0.82
Pine seed	268+18.7	7.92+0.55		0.033.0.021	0.191+0.045	618:39.7	686+69.0	10.56+4.93	1.31:0.04	4.18:0.04
Pistachio nuts	149+3.0	0.87+0.06	0.65+0.33	0.022+0.003	0.087+0.009	537+9.2	1053+11.7	10.46:2.65	6.93+1.84	2.42+0.14
Safflower seeds	321+49.5	0.56:0.81	0.36+0.10	0.020+0.010	0.053+0.016	644+56.5	550+64.3	6.33+1.14	3.05:0.91	3.90:0.76
Sunflower seeds	413:33.5	2.35:0.91		0.047+0.020	0.322+0.144	752+118	559+8.0		1.90+0.44	7.07+0.52
Walnut	180+16.2	3.47+0.32		0.020+0.006	0.300+0.079	400+43.0	457+33.2	6.53+3.72	1.33:0.56	2.94+0.25

What are the benefits of Healthy Nuts and Oilseeds:

Let’s first try to look at the consolidated benefits of nuts, and then discuss each nut and seed in detail!

1 How does nuts benefit in cardiovascular health?

Nuts and oilseeds are good for your heart. Furthermore, Cardiovascular health depends on many risk factors, and one of the most important risk factors is lipid profile. Deranged lipid profiles can lead to cardiovascular disorders. Nuts and seeds are naturally cholesterol-free. And they also help in improving lipid profiles.

2 They are low in sodium, and high in calcium, magnesium, and potassium. So, a high intake of calcium, magnesium, and potassium, with low sodium, leads to protection against bone demineralization, arterial hypertension, insulin resistance, and overall cardiovascular risk.

Please try to avoid processed nuts and seeds as they are rich in salts. It’s always a wise choice to have raw and unprocessed nuts and seeds!

3 How does nuts prevent oxidation?

You can prevent certain cancers by eating nuts. Cancer has many risk factors but one of the most important is the oxidation of cells by free radicals. As mentioned earlier in this article, nuts and oilseeds have anti-inflammatory and anti-oxidant properties. They protect cells from oxidation. By dealing with free radicals and eliminating them, nuts prevent oxidation.

4 Nuts also improve our eyes, mental, skin and bone health.  Further, they also help in preventing gall stones (by improving lipid profiles and lowering cholesterol).

Boosts metabolism and immune function and in addition to they also improve digestive function.

There are many protective benefits of nuts and oilseeds. The only thing to keep in mind is that always eat in moderation. They can be considered an amazing source of nutrients and energy. But eating above the limit will only increase the chances of health hazards. So, I suggest that you practice mindful eating!

Let’s try to understand nuts and oilseeds individually:

Almonds

Almonds are one of the most widely consumed nuts in India. You can easily find it in the households over-all the year, despite any season. In many households, you can see, people consuming almonds on daily basis. It has become a morning ritual or routine for many people. Let’s discuss the benefits of almonds!

What are the key benefits of almonds?

• Almonds helps in lowering bad cholesterol levels. It helps in the prevention and treatment of cardiovascular diseases.
• It is rich in nutrients. They are high in protein, calcium and magnesium. Also, a good source of phosphorus, selenium and zinc. Do you also know, that almonds are a great source of potassium and are low in sodium? Well, they are a good source of potassium and magnesium too!
• They are good source of Vitamin E.
• As, they are a good source of potassium and have low sodium levels.
• Almonds helps in lowering blood sugar levels.
• They also helps in controlling blood sugar levels. Almonds are good source of fiber and protein, and aids in blood sugar control.
• Almonds can satiate your hunger. Yes, you read it right. 5-6 almonds with other mixed nuts can really deal with your hunger pangs. So, next time when you’re hungry, go for healthy almonds!
• They may aid in weight loss. Well, more research is needed to make this a fact. But some researches show that almonds and nuts may increase metabolism. Boosting up of metabolism is good.

In summary, almonds are a great source of nutrients. They are brimming with the goodness of nutrients. But again, let me repeat, have your nuts in moderation!

Pro-tip:

There are a lot of recipes that can be made out of almonds. For example, oats-almond pudding or smoothie. Or badam halwa or you can use almonds for garnishing too. You can always have a warm glass of almond milk!

Walnuts

Walnuts are one of the most healthy nuts. They are easily available in India. As we talked about almonds, many people have a ritual of consuming walnuts every day. They are brimming with the goodness of nutrients. A power-pack nut that contains fiber, proteins, and a very good source of omega-6. Let’s discuss the benefits of walnuts!

What are the benefits or walnuts?

• Walnuts are extremely rich in antioxidants. As we earlier mentioned in the article. That antioxidant activity is very important for scavenging free-radicals. It also protects are cells from oxidation.
• A rich source of omega3 and omega 6. It contains Alpha-linolenic acid (ALA), that is an essential amino acid (EAA).

EAA are those amino acids that you require from your diet. Both omega 3 and omega 6 fatty acids are an important part of body functions. They are an important part of cell membranes and also prevent inflammation.

Do you know, that the human body is not able to produce Omega-3 and omega-6 fatty acids? And that is the reason why they are essential for body functioning.

Well, the good news is that Walnuts are rich in both!

• It has been seen that walnuts helps to decrease inflammation. Inflammation and oxidative stress both damage our body. Walnuts contain polyphenols, which helps in decreasing inflammation. Omega 3 and magnesium also helps, and walnuts are a rich source of both!
• Walnuts may help in managing Type 2 diabetes.

Studies show that walnuts may have a direct impact on blood sugar levels. They also might help in regulating weight. Increasing weight is a risk factor for diabetes. And studies also show that insulin resistance can be reversed. So, if weight is a risk factor for insulin resistance, it can be reversed.

• Walnuts are heart healthy. Many studies shows that walnuts have a positive impact on heart health. They help in lowering LDL cholesterol and increasing HDL cholesterol. Also, walnuts helps in preventing oxidation of LDL.
• Walnuts may support in good brain health. They contain polyphenols, and ALA and polyunsaturated fats. All of these components helps in maintaining good brain health.

You know, the best part of walnuts is, that they are very easily available and easy to incorporate into your diet. You can make a dry mix of nuts. Or you can add walnuts to your puddings and cakes. Can be also used as garnishing.

Peanuts

Peanuts are one of the most favorite nuts of India. It is easily available, rich in nutrients and the best part is, that it is economical. During winters, you can easily find peanuts in almost all households. The good part is, that you can consume peanuts in not just raw form, nut also adds them into your recipes.

Let me give you some amazing recipe ideas that use peanuts. You can make peanut chaat loaded with vegetables. Or can make peanut poha as a breakfast option. You can grind them and make flour, and then can add it to your chapatis or bread. Furthermore, you can make a peanut chikki that is very famous in India. It is made with peanuts and jaggery. Moreover, can also make peanut burfi. And it tastes amazing!

Try out this amazing recipe of Peanut chikki at home!

Let’s discuss the benefits of peanuts:

What are the benefits of peanuts?

• Peanuts are a good source of proteins. Furthermore, are energy dense and contain good fat.
• They are a good source of calcium, magnesium and phosphorus. Even, they are rich in potassium and zinc. They contain moderate amount of sodium. But, the best way to enjoy peanuts and all the benefits that they contain is, to eat mindfully.
• Peanuts may protect against heart diseases. They contain good fat. But keep it in mind to eat in moderation. If you will consume a lot of peanuts, they might increase your cholesterol levels. Also, people tend to eat salted peanuts. Try to avoid processed and peanuts that are high in sodium!
• Many studies show that peanuts might help in gallstones prevention. They have a cholesterol lowering effect. And as gallstones formation is primarily because of cholesterol, peanuts might help in the prevention.
• Peanuts might help in diabetes management. They are low in carbohydrates and have very low glycemic index. This might help in managing diabetes.

Word of caution: Many people are allergic to peanuts. So, it is always best to check the label of the product that you are purchasing for peanuts content!

Cashew-nuts

Isn’t cashew nuts everyone’s favorite? Well, we like them. Do you know cashew nuts have a positive impact on your HDL levels? Easily available in India, cashew nuts can be found in almost every household.

The utmost famous recipe for cashews is Kaju ki barfi or as we call it “Kaju Katli”. During festivals, we all crave this sweet dish. You can prepare it at home too, adding very little sugar and making a healthy version of it. There are other variants of sweets available that are prepared from cashews. You can make a healthy nut mixture by adding mixed nuts and cashews. Moreover, can also use them in gravies and sauces to add that creamy texture to it!

Yet again to remind you, eat in limit and moderation. Let’s get started with the benefits of cashew nuts.

What are the benefits of cashew nut?

• Let’s start by understanding the nutrient content of cashews.

Cashews are rich in copper, and proteins. They are also energy-dense and low in carbohydrates. They contain good quality fats, i.e., unsaturated fatty acids. Apart from these, they are a rich source of magnesium, manganese, and zinc. Abundantly rich in selenium, iron, and thiamine. Well, isn’t it fascinating?

They are low in sugars and a decent source of fiber. So, might as well help in managing diabetes.

• They might help in brain function. Well, you read it right. As mentioned, cashews are rich source of copper. Copper is a micronutrient that helps in managing functions of brain and development.
• Cashews also aids in bone health. They are good source of magnesium and manganese which helps in maintenance of bone health and function.
• These nuts are also rich in antioxidants. As mentioned earlier in the article, anti-oxidative properties helps in preventing oxidation of cells via free radicals. So they have a protective effect. They contain carotenoids and polyphenols, which are the classes of anti-oxidants.
• Cashews might help in maintaining heart health. Some researches suggest that cashews have cholesterol lowering effect. But more research is needed in this area, as few suggest that they have no effect on cholesterol. That is neither positive nor negative.
• Diabetes prevention.

Cashew nuts might help in the management of diabetes. They are low in carbohydrates. In place of eating other snacks which are processed and high in sugars and salts and fats, it is better to munch on to healthy options.

What are the downsides of Cashew-nuts?

• they contain phytates. Phytates are such substances which hinders the absorption of vitamins and minerals.
• Roasted and processed cashews must be avoided. They are rich in salts and unhealthy fats. It is best to avoid them. You can dry roast them at home!
• Some people are also allergic to cashew nuts. So make sure to read the food labels properly before consuming the food item!

Pistachios

Pistachios generally come up with a hard shell, green in color with a salty taste. You can easily find pistachios in India, also known as pista. It is rich in nutrients and has anti-oxidant properties.

Pista or pistachios are generally used for garnishing on sweets. Have you ever tried pista burfi? Well, it is really delicious. Even on malpuas, you can find garnishing pistas. You can make a healthy nutty mixture by adding pistas. Or can add them in ice-creams, or pancakes, etc.

What are the benefits of pistachios?

• The most important benefit of pistachios is that they are super rich in nutrients. They are calorie dense with proteins and fiber. Contain low carbohydrates. Around 90% of the fat content found in pistachios is unsaturated fat. So you can yourself see the quality of fats present in pistachios.

They are a great source of thiamine, copper, Vitamin B6, and manganese. Also, a good source of potassium.

• Pista are rich in Vitamin B6. This vitamin helps in regulation of blood sugar levels, and also helps in the formation of hemoglobin.
• They are high in antioxidants, and therefore helps in prevention of oxidation of cells. By preventing oxidation, it may also prevent certain cancers. As the main risk factor of cancer is oxidation of cells via free radicals. Moreover, polyphenols and tocopherols are abundant in pistachios.
• Pistachios may aid in weight loss. They are high in fiber and protein and gives a sense of fullness when consumed. It might lead to satiation and you might not feel hungry often.
• They are rich in fiber. And fiber is very important for gut-microbiota. So, it might enhance and promote gut health!
• They might help in promoting heart health. Researches have suggest that pistachios may have a cholesterol lowering effect and this can promote heart health. Many studies have suggested that with a continuous intake of pistachios, LDL is reduced. Moreover, HDL increases and there is a reduction in the cholesterol ratio.
• As it is rich in potassium, it may also help in managing blood pressure.

One of the best things about pistachios is that they are really tasty to eat. Not only just tasty but they are so healthy. So, make that mixed nut mixture and consume all these nuts in moderation!

Seeds

Seeds or oilseeds are an integral part of our households. You can easily find sesame seeds, white or black, also known as “til” in houses. Mustard seeds are commonly available and used in many dishes. Flaxseeds or pumpkin seeds or chia seeds are also getting really famous. Do you know that there is a cycle of seeds that is really beneficial for PCOD or hormone balance?

Well, this cycle consists of flaxseeds, followed by pumpkin seeds, then sunflower seeds, and ends with sesame seeds. It starts on the first day of periods, and each seed is consumed for 1 week.

Coming back to seeds, let’s discuss them individually.

Mustard seeds(Oilseed)

Mustard seeds have varied functions and use in our life. They are abundantly used in our kitchen for tadka or added as condiments and spices. Adds flavor to the recipes. They are highly nutritious. Let’s see their benefits.

What are the benefits of mustard seeds?

• Mustard seeds are loaded with nutrients. They are rich in vitamins and minerals. Also, are a good source of protein and fiber. And are rich in unsaturated fatty acids.
• They are a great source of calcium. Aiding in our bone health.
• Also, they are rich in iron. Iron when eaten with vitamin C, enhances absorption of iron. So next time when you have an iron-rich diet, make sure to have something citrus, vitamin C rich. This will enhance absorption of iron, and will help in filling your iron stores.
• Mustard seeds are a rich source of potassium and contain low sodium. Therefore, they might aid in managing blood pressure.
• They are rich in magnesium and phosphorus. In addition to promote bone health, they also helps in promoting nerve transmission and function.
• Mustard seeds are rich in anti-oxidants. Rich in selenium and zinc. They might help in preventing oxidation.
• These seeds might also help in managing heart disease by having a cholesterol lowering effect.

Sunflower seeds(Oilseed)

Sunflower seeds are loaded with nutrients. They are rich in proteins and fiber. And also are abundantly available in India. These seeds have antioxidant properties and are rich in healthy fats.

Sunflower seeds are covered in black and white shells, but from inside they are white. You can consume them raw as such or can include them in a healthy seed mixture or in your recipes. Let’s discuss their benefits in detail:

What are the benefits of sunflower seeds?

• Sunflower seeds are rich in Vitamin E and polyphenols. And they really help in reducing inflammation. Inflammation is really dangerous for body and may lead to chronic disorders. It may also lead to auto-immune disorders.
• Sunflower seeds are said to be heart healthy. Many researches suggest that these seeds have cholesterol lowering effect.
• They are rich in selenium and zinc. Both of these minerals aids in boosting the immune system. So overall, consumption of sunflower seeds may improve immune function.
• Rich in phosphorus, calcium and magnesium, they correspond in supporting bone and teeth health.
• This seeds are high in potassium and low in sodium and therefore, they might help in managing blood pressure.

Flaxseeds(Oilseed)

Flaxseeds are a great source of nutrients. They are a rich source of omega-3 fats and also a good source of fiber. These days, flaxseeds have become famous and are considered as superfoods too.

You can have them raw or can add them to your recipes to make them more wholesome and full-filling.

Let’s discuss the benefits of flaxseeds:

What are the benefits of flaxseeds?

Source of Nutrients

• Flaxseeds are rich in nutrients. they are rich in proteins, fiber and polyunsaturated fatty acids. Vitamin B1, and B6, and folate and calcium. Moreover, rich in iron, magnesium and phosphorus as well as potassium.
• They are an amazing source of omega-3 fatty acids. Which makes them heart healthy and also suggests that they reduce the chances of stroke.
• This seed is rich in anti-oxidants, and researches suggests and they may help in prevention of cancer.
• They help in managing diabetes as well as blood pressure. And are a good source of dietary fiber and therefore, not only promote gut health but also helps in managing diabetes.
• Flaxseeds are wholesome and provide satiety. This helps in keeping a check on hunger. Researches suggest that they may help in weight loss.

Serving of flaxseeds: 1 tablespoon of seeds per day. You can add them to your salads or dressings or can have them raw!

Chia seeds(Oilseed)

Another seed that is extremely rich in nutrients is Chia Seeds! These are also considered superfoods and people are consuming them daily as a part of their daily routine. The best part about chia seeds is that they can be used and incorporated into the diet very easily. You can add them to your smoothie, or puddings or frozen fruit bowls, or can use them for garnishing. And the list goes on and on.

What are the benefits of Chia seeds?

• Firstly, let’s discuss the nutrition facts of these amazing seeds.

they are a good source of proteins and rich in fiber. Also, they contain ALA (alpha-linolenic acids) which is an essential amino acid. Do you know that they are brimming with Calcium? Well, not only do they provide calcium, these seeds are rich in iron, magnesium, and phosphorus.

Also, high in zinc and thiamine, and niacin!

Isn’t it great?

• Well, did I mention that they are rich in anti-oxidants too? They are loaded with anti-oxidants which will prevent your cells from oxidation.
• Chia seeds may aid in weight loss. The primary reason behind this is that they are high in fiber and proteins. They produce a sense of satiety and you feel more fuller. When this happens, you might refuse to eat more and hence reduce your calorie intake!
• These seeds have a cholesterol lowering effect and therefore they might promote heart health and also help in managing blood pressure.
• They are rich in calcium and magnesium and phosphorus. These minerals are really important for your bone health. So, Chia seeds may promote bone health too.
• Chia seeds may also help in regulating blood sugars levels, most probably due to their fiber content.

Sesame seeds (Oilseeds)

Have you ever come across the white or black seeds in your house? They are very small in size and available in white or black color. Most commonly called as “til” in India, sesame seeds are easily available in every part of the country.

There are many dishes that can be made from these seeds. One such sweet is til ke ladoo. Well, let me tell you, I am very fond of these ladoos. You can make them with jaggery too. Nutrient and energy dense ladoos, and above that, they are so full-filling. You must have also seen garnishing of sesame seeds on chilly potato or other food items. So, yes, you can use them as garnishing as well.

What are the benefits of sesame seeds?

• They are rich source of many nutrients that are required by our body on daily basis. Such as zinc, iron, calcium and potassium.
• Sesame seeds are goof source of fiber. And therefore, research suggests that they might be helpful in controlling diabetes.
• Did I tell you that they are heart healthy as well? Sesame seeds are known for their cholesterol lowering effect and may aid in HDL cholesterol. So, they might promote heart health.
• Abundant in Proteins. As a plant source, sesame seeds are a really good option for proteins. And they are easy to incorporate in diet as well.
• Sesame seeds are high in calcium, magnesium and zinc. These all nutrients are good for your bones. So, these seeds might improve or promote bone health.

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The diet helps us to fit. We all like to take a break from our daily life’s hustle and bustle once in a while. A weekend getaway is a much-deserved break that we give to ourselves to clear our minds and enjoy the essence of life.

But while we are on a vacation, we tend to indulge ourselves in various unhealthy eating options. And then, when we are back from the vacation, we fell into a guilt-trip of cheating with our meals and gaining those extra kilos which are then very difficult to shed.

Well, this happens with each one of us, and so we thought of creating a list of foods that are not only healthy but also tasty. And that can be consumed and opted as a healthy food choice option during your chilling getaway.

Well, the availability of the food and grocery stuff depends on the location you’re traveling to, but choosing healthy options from a variety of foodstuffs is always a wise choice. When we see a variety of foods in front of us, such as in the case of the buffet, we tend to eat more and end up putting a lot on our plate.

In this situation, we end up eating extreme amounts of extra calories which we didn’t tend to eat at first. Immediately after realizing that we have eaten extra, we feel guilty and end up being sad on our vacations.

To solve all these guilt problems, we here have a list of options from which you can choose to eat while you are out for your much-deserved break! here are various health tips for you which you can follow on weekend getaways.

Breakfast Diet:

Breakfast is one of the most important meals of the day, and it can really set your mood for the rest of your day. So always choose your breakfast wisely and never skip this most important meal of the day.

When out, you can choose from the following options:

1 Egg

Eggs in any form, such as omelet, boiled eggs, scrambled eggs, or half fry. You can choose from the choices. Portion control is the key. Always put the amount of food that you are hungry for on your plate, and not more than that. If you follow this rule, we bet you will not feel guilty after having your meal, rather you will enjoy it more!

Eggs along with toast go really well, so you can have an omelet with a single toast. Moreover, can add coffee or tea, or milk (if available) to the meal.

2 Poha/Upma or any other cereal

Poha, upma, or oats are some of the safest and healthiest options available for breakfast. You can always opt for any of these.

To modify your meal, if milk is available (like in a buffet breakfast), you can add oats to the milk and take a side of freshly cut fruits, to make not only an amazing but also a wholesome oats bowl. It is a very helpful diet.

3 Idli/Dosa or Uttapam Diet:

Idlis never really disappoints and so does dosa. You can enjoy a paper dosa with rasam or hot sambhar on a cold day, really anytime. It just makes you feel at home and is like soul food. Having idli or dosa or uttapam as breakfast options is not only healthy but also tasty. Idlis with hot sambhar and coconut chutney, just thinking about it gives us hunger pangs!

4 Paranthe

Well, we all have traveled and had paranthe for breakfast. It just feels right, like you’re right in a comfort zone, enjoying stuffed paranthe with curd and tea in one hand, looking at the mesmerizing view! It really does feel amazing. Hot stuffed paranthe can really satiate your hunger. But again, choose wisely from the menu.

Make sure to avoid that extra loaded butter (salted or white-unsalted), or cream. And keep the portion size in mind. Though the getaway is to sit back and relax, make sure you don’t feed your body with excessive calories and macros.  

5 Fruits and salads

If you follow the diet, and If you’re at a breakfast buffet, then you will surely find freshly cut fruits and different kinds of salads. You can always opt for fruits and salads with a nice cup of coffee.

Furthermore, sprouts are an amazing option to choose from if you have them available at the place you’re dining.

Also, get your hands on these amazing salad recipes!

Lunch and Dinner:

1 Pulse

When eating out, try to have one exchange or serving or pulses in a day. There are many options to choose from, for instance, dal tadka, dal makhani, rajma, etc.

Order a pulse variety so that you are covered at not only your taste front but also at your health front. Pulses are brimming with the goodness of nutrients, so choose them!

2 Paneer gravy

There are a number of options and varieties available of paneer in the menus these days. You can have a simple paneer bhruji to shahi paneer or kadhai paneer and what not. Even in the starters, you can choose from paneer tikka or chilly paneer options. Again, keep in mind the portion. Mindful eating is the key and should be practiced at all times.

3 Chicken gravy

For all the non-vegetarians, chicken gravy is one of the finest options to look for. The only rule that one must follow is, that if you see a layer of visible fat or oil on the top of the curry you have ordered, please remove that layer and try to avoid that excessive oil.

5 Green leafy vegetables:

We usually get tangled up between paneer or pulse or chicken option. But there’s more to the menu and options that you can opt from. Greens are always there. For instance, you can go for saag and makai ki roti, or palak paneer or you can even opt for palak corn. These options are not only limited to the main course. You can also get salads made of green leafy vegetables and even appetizers!

So, try to choose your greens this time!

4 Salads

There are many healthy diet salad options available in restaurants these days. You can go for a sprout salad, or chickpea salad, chana chaat salad, corn and sprout salads, and so on.

5 pieces of bread

While choosing bread, please choose chapati if available in place of naan or butter naan, etc.

6 Rice

You can always go for vegetable rice options from the menu such as pulao or biryani in place of just steamed rice options.

7 Curds

There are simple curds as well as raitas available. Choose wisely from the same. Our recommendation, go for vegetable raita!

Mid-meals Diet

While traveling, it might get really difficult to follow your diet plan pattern of fruits or salads or soups as your mid meals. And when we are not able to follow that, and feel hungry, we usually end up eating processed foods such as namkeens, chips, or biscuits.

The key to avoid this from happening is to plan your mid-meals beforehand. Below, we will be mentioning some of the ideas that will ease your search for healthy snacking items.

1 Roasted makhana+ mumura+ chana mixture

Makhanas really never ever disappoint anyone. They are one of the easiest and tastiest snaking diet options available. To make this mixture, take makhanas, and murmurs, dry roast them in a pan. You can add spices of your choice to it if you want. Then, add roasted chana to this mixture. And ta-da, your healthy munching mixture is ready!

Store it in a jar and take it with you to your getaway!

2 Black pepper pop-corn

Pop-corns really know how to add crunch to your diet. This is also an easy snack option, you just need to cook pop-corns, add black pepper (and any other spices if you want) and that easily, they are ready to carry!

3 Banana chips

Banana is a fruit that has really very varied uses in our kitchen. You can make banana bread from it, muffins, chips, custard and what not!

They are easily available in the market, but you can also make them at home. Just buy some raw bananas, slice them into fine pieces, fry them and toss them into your favorite spices. Store them in a jar, and take that jar with you on our getaway!

4 Vegetable sandwiches Diet

When we think about vegetable sandwiches, we really think about comfort Diet food. Just take your favorite vegetables, for instance, cucumber, onion, tomato, carrot, can also add lettuce. And spread green chutney- mint-coriander chutney to the sides of whole wheat flour bread. And your sandwich is ready!

Pack this sandwich on the day you’re leaving home and consume it on the same day.

5 Khakhra- Gujarati Savory Flatbread

Khakhra is a very crispy flatbread served in Gujarat. It is made of whole wheat flour and methi leaves. You can add spices of your choice and as per your taste. You can either bake it or cook it on a pan. Just kneed a stiff dough, roll out khakhra balls and make it in a circle. Apply a few drops of oil to the pan and cook the khakhra from both sides. Cook until crisp and the good news is that you can save them for about 2 weeks in an air-tight container!

Drinks

Apart from traditional drinks like tea and coffee, you can opt for lemonade or mojito. If available, can also choose coconut water or buttermilk. Try to opt for drinks that are low in sugars. Avoid soft drinks during your get-away.

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Dietary Guidelines for adolescents are helpful, Overweight, and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health (WHO).

Prevalence for Dietary Guidelines for adolescents :

In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. Overall 340 million children and adolescents aged 5-19 were overweight or obese in 2016 globally (Source – WHO).

Nowadays, childhood obesity is an epidemic in India. With 14.4 million obese children, India has the second-highest number of obese children in the world, next to China.

At this time, the prevalence of overweight and obesity in children is 15%. Also, in private schools catering to upper-income families, the incidence has shot up to 35-40%, indicating a worrying upward trend (Source – Narayana health).

Risk factors for obesity:

• Physical inactivity, and sedentary behaviour
• Poor dietary habits
• Family characteristics parenting style – parents’ lifestyles also play a role.
• Environmental factors such as school policies, demographics, and parents’ work-related demands further influence eating and activity behaviours.

Assessment of Weight:

Childhood overweight and obesity in children aged 2 to 18 are defined by percentiles of BMI.

The standard formula to calculate BMI is the weight (lbs) ÷ [height (inch)]² x 703

The metric formula to calculate BMI is weight (kg) ÷ [height (cm)]²

Then this BMI is plotted on the growth chart to calculate the BMI percentile.

Weight Status Category	Percentile Range
Underweight	Less than the 5th percentile
Healthy Weight	5th percentile to less than the 85th percentile
Overweight	85th to less than the 95th percentile
Obesity	95th percentile or greater

In addition, there are other non-invasive measures to define the degree of obesity include waist circumference, waist-to-hip ratio to assess upper body fat predominance, and skinfold thickness.

Apart from these, non-invasive parameters, other validated parameters for measuring the degree of obesity also exist. These methods are also used to define body composition: water, fat, protein, mineral content of the human body.

Also, such direct methods of body fat content include Dual Energy X-ray Absorptiometry (DEXA) and Bioelectric Impedance Analysis (BIA). The use of such methods especially in childhood and adolescence is limited and currently used only for scientific purposes.

Dietary goals for adolescents:

• To prevent further weight gain and reach a realistic target BMI.
• To maintain a lower weight for a long term.
• A nutritionally adequate and balanced diet is essential for optimal growth and development.
• Achievement of adequacy in all nutrients and prevention of deficiency diseases.

Dietary Guidelines for adolescents (13-19 Years)

• Energy: The energy requirements are different for boys and girls because of their growth rate, body composition and physical activity level.

Age group	Energy as per RDA 2020
Boys (13-15 years)	2860 kcal
Girls (13-15 years)	2400 kcal
Boys (16-18 years)	3320 kcal
Girls (16-18 years)	2500 kcal
Boys (19 years)	2110 kcal (sedentary)
Girls (19 years)	1660 kcal (sedentary)

For instance, a healthy weight loss (0.5 kg/week and 10 % body weight loss) requires a gradual decrease in calories. As a result, calorie restriction of about 500-600 kcal/day brings weight loss of 0.5 kg/week.

• Protein: Particularly to support growth, 15-20 % total energy should come from protein or protein requirement of 0.8 g/kg body weight as per RDA 2020.

DO’S:

• Firstly and most importantly I recommend nutritionally healthy diet through a wise choice of foods from all the food groups rather than refined and processed food (for instance – cereals, pulses, milk, meat, fruits and vegetables, fats and sugar).
• Take diet with good quality protein and consume cereal-pulse, cereal-milk and cereal-meat/egg combinations (mutual supplementation).
• Also, green leafy vegetables, seasonal vegetables and fruits should be consumed in plenty which will provide vitamins and minerals like iron, calcium, vitamin C, beta-carotene and are also rich in dietary fibre.
• Milk and its products should be taken in adequate amounts as this is the best source of calcium.
• Also, keep a check on the total fat consumption. Fried and bakery should be consumed in moderation and not as a part of daily diet.
• Simultaneously, frequent meals like 5-6 meals in a day is also important.
• On the whole, in addition to consumption of a nutritious well-balanced diet, appropriate lifestyle practices and involvement in physical activity such as games/sports should be encouraged among children and adolescents.

DON’Ts:

• Avoid junk food, fast food and highly processed foods.
• Please Avoid extreme diets meant for weight loss as they may be dangerous for health.
• Avoid too-much fat and sugar rich foods and beverages.
• Abstain from smoking, chewing tobacco and drinking alcohol.
• Avoid skipping meals, especially breakfast

Dealing with children having obesity:

• During childhood and adolescents days, family plays an important role in helping child build healthy eating, drinking, physical activity, and sleep habits.
• Parents should be a good role model indeed for their children. They should consume healthy foods and drinks, and choose active pastimes to encourage their children.
• They should discuss how about benefits of physical activities and certain foods and drinks may help their bodies get strong and stay healthy.
• Subsequently, chat about how to make healthy choices about food, drinks, and activities at school, at friends’ houses, and at other places outside your home.
• Also, promote portion control.
• Similarly, make simple changes to one’s daily routine.
• For instance, take the stairs, park at the furthest spot, get off the bus stop, and walk the rest of the way.
• In addition, attitude should be positive and supportive. 
• In fact, avoid using food as a punishment or as a reward. 
• Moreover, when managing children’s behaviour select incentives, rewards, and consequences that do not involve food.
• Last but not least, their screen time should be reduced and sleep for 7-8 hours is essential for their health.

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