Living in a stressful world is a fact of life. Work, personal issues and daily challenges can upset our body’s cortisol balance. Cortisol, also known as the ‘stress hormone,’ is key to this process. But what is the best way to keep cortisol levels in check? Let’s explore.
This guide will give you a fresh look at cortisol and offer ways to keep it balanced. Plus, it will answer common questions about cortisol.
Did You Know?
Cortisol is a steroid hormone made by our adrenal glands. Usually labelled as the “stress hormone”, it has more to it. Let’s explore its role and the impact of its ups and downs on us.
Cortisol works as follows1:
Balance is the key here. Both high and low cortisol levels can cause problems2.
Patients commonly presenting with frequent headaches, unexpected weight gain, irritability, and hypertension may be diagnosed to have increased cortisol levels. Having a correct cortisol balance is essential for your health, and producing too much or too little cortisol can cause health problems.
Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology
What disrupts the cortisol balance? Cortisol levels can get out of sync for several reasons. Common disruptors include:
High cortisol3 may lead to
As mentioned, cortisol has a hand in many vital functions of the body4,5. So if its levels go haywire, our health could take a hit, ranging from minor to severe issues.
L-theanine is an amino acid found in black tea, green tea, and some brands of dark chocolate. Research suggests it produces a state of calmness for up to three hours by reducing cortisol levels and blunting cortisol responses.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)
Now that we know why it’s essential to keep cortisol levels in check, let’s look at ways to manage and regulate them better.
Stress and cortisol are linked. A consistent daily routine of stress-management is key to regulating cortisol, as controlling stress directly influences your body’s hormone levels.
As much as activity matters, so do periods of rest. These ‘rest’ sessions allow your body to relax and cut back on cortisol release.
“We are what we eat.” This phrase holds true for cortisol, too. The foods you consume can either contribute to a rise in cortisol or help regulate it6,7.
Although initial studies have shown that these food items may be helpful, further large-scale human trials are needed to prove this. It is best to consume them in moderation.
Following a healthy diet and lifestyle is beneficial. But cases of high cortisol levels in lab reports must be evaluated and treated by an endocrinologist. Very high cortisol levels will not respond merely by diet and lifestyle changes.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
Caffeine might perk you up, but it’s a cortisol buster. Drinks with caffeine like coffee can kick up cortisol, leading to a brief spike in its levels. Try cutting back on caffeine, especially before bedtime, to avoid throwing off the sleep pattern4.
There’s nothing like a good night’s sleep to revitalize body and mind. Good, consistent sleep lets cortisol levels reset, leaving you fresh for the next day6. Create a calming pre-sleep routine, try to wake and sleep at the same time each day, and make sure your resting space invites sleep.
Physical activity lifts your mood naturally. Regular exercises at moderate intensity can reduce cortisol and up the levels of endorphins, nature’s happy hormones6,8.
Good times with loved ones and social activities are key to warding off stress. Strong bonds and positive social events breed joy and provide necessary emotional support, all of which help manage stress and, in turn, cortisol levels6,8.
Dealing with cortisol requires a full-picture approach rather than piecemeal solutions. Choosing a lifestyle that includes more calming activities could bring bigger rewards.
Dealing with life’s stresses can be challenging and affect our health. Understanding cortisol’s impact on health, and how to manage it can seem intimidating, but it’s achievable. It’s essential to recognize that cortisol itself is not the problem; the imbalance is. Stress management, a balanced diet, sufficient sleep, exercise, and nurturing relationships are essential for managing cortisol levels. Additionally, simple lifestyle adjustments and the use of scientifically-supported supplements can help maintain a healthy cortisol balance.
Several factors can cause abnormal cortisol levels. Chronic stress, poor sleep, unhealthy diet, and certain medical conditions like Cushing Syndrome, Addison’s disease, and adrenal insufficiency could all disrupt normal cortisol regulation. Some medications, particularly corticosteroids, can increase cortisol levels as well.
There are no magic tricks to drop cortisol levels instantly. However, long-term lifestyle changes like stress management, regular exercise, and a healthy diet can help manage cortisol levels effectively over time. Methods like deep breathing or meditation can also bring quick calming effects.
Certain foods such as green tea, dark chocolate (in moderation), bananas, and garlic can lower cortisol levels. Citrus fruits and strawberries, which are rich in Vitamin C, may help stabilize cortisol, although long-term studies are needed to corroborate this.
Yes, there are some natural ways. Controlling stress, ensuring enough sleep, regular exercise and a balanced diet are just a few natural ways to manage cortisol levels.
High cortisol over time can lead to swift weight gain mainly in the face and upper body, thinner skin that bruises easily, and mood swings. It can cause irregular menstrual cycles in women too.
If you notice physical signs of high cortisol like fast weight gain, high blood pressure, or mood swings, it’s time to see a doctor. Your healthcare provider will tell you if and when it would be appropriate to get your cortisol levels checked.
For most people, it’s possible to keep cortisol balanced by adopting healthy habits like managing stress, regular exercise, eating a nutritious diet, ensuring good sleep, and nurturing healthy relationships. But if changes in lifestyle aren’t enough to manage levels or severe symptoms show up, it’s important to seek advice from a healthcare provider as it may be an underlying health issue.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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The human body relies on a variety of hormones, vitamins, and nutrients to maintain balance and proper cell function. Vitamin D, also known as the sunshine vitamin or calciferol, is a fat-soluble vitamin that is essential for multiple body functions and overall health. It can be obtained through diet and sun exposure1. This blog focuses on the benefits of vitamin D and some of its sources.
Did You Know?
The minerals calcium and phosphate are present in major quantities in teeth, bones, and muscles. The amount of calcium and phosphate available in the body is regulated by vitamin D. Vitamin D deficiency may lead to conditions like osteoporosis, bone fractures and delayed recovery, and weak and softened bones in children (rickets) and adults (osteomalacia)2,3.
Studies have found that people with low vitamin D levels are more likely to experience symptoms of depression and anxiety than those with normal levels3. In addition, vitamin D supplementation has been shown to improve mood in people with depression.
Our body needs vitamin D for multiple bodily functions that include maintaining bone health, regulation of muscle function, and upliftment of mood. According to some studies, vitamin D might also guard against conditions like various forms of cancer, cardiovascular diseases, and depression3.
Dr. Rajeev Singh, BAMS
The Food and Nutrition Board (FNB) committee has set Recommended Dietary Allowances (RDAs) for vitamin D that indicate its needed daily intake to support proper bone health and normal calcium metabolism in individuals without any health conditions.
The RDAs for vitamin D are provided in two units of measurement: micrograms (mcg) and international units (IU). It is important to note that 1 mcg of vitamin D is equivalent to 40 IU3.
Age Group: 0 to 12 months
Age Group: 1 to 70 years
Age Group: More than 70 years
For pregnant women & lactating women
The best sources of vitamin D are fatty fish (salmon, mackerel), cod liver oil, fortified cereals, oranges, milk, and dairy products1. Although there is no measurable amount of vitamin D in fruits, fortified fruit products like juices and smoothies may provide vitamin D8.
As we all know, we must consume foods that are rich in vitamin D because just sun exposure may not suffice. Vitamin D is essential for calcium absorption, muscle regulation, and some other functions. Some studies show that mushrooms may give a good boost of vitamin D. According to some research, 100g servings of vitamin D might be able to provide 50 to 100% of the daily requirement of vitamin D13.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Best Vegetable Sources of Vitamin A
An appropriate diet and sun exposure are both required to get adequate levels of vitamin D. Fruits do not naturally contain vitamin D. However, some fruit-based products, such as fortified juices or smoothies, may contain added vitamin D. Along with consuming foods that give you vitamin D, about 10 to 15 minutes of exposure to the sun thrice a week is usually sufficient to maintain optimum vitamin D levels in the body.
Also Read: Vitamin D for Women – Daily Need, Normal Range, Deficiency & Solution
Vitamin D deficiency can cause rickets in children, characterised by weak muscles, bone pain, joint deformities, and osteomalacia in adults, characterised by fatigue, bone pain, muscle aches, cramps, and depression2,3.
Older adults, dark-skinned people, people with obesity, people with chronic kidney or liver disease, and people who consume medicines that might interact with vitamin D levels (e.g., seizure medicines) are at higher risk of vitamin D deficiency11.
As per a study it is found that there is no association between the ingestion of vitamin D-rich food and the formation of kidney stones12.
Yes, but certain studies have shown that even people in countries with abundant sunlight throughout the year can experience a deficiency in vitamin D2.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any change
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Recently, there has been recurring news in the media about the increasing cases of the H3N2 virus. It appears to be affecting a large portion of the population nationwide. The typical symptoms of H3N2 include prolonged cough, sneezing, weakness, fever, sore throat, and ear pain.
H3N2 is a viral infection that is usually self-limiting but requires management under medical supervision. Some cases may worsen and require hospitalisation. Therefore, experts emphasize the importance of careful monitoring and preventive measures.
Is the H3N2 virus dangerous? How can you detect this H3N2 influenza virus and stay protected? We have all the information you need.
So, let’s get started!
H3N2 is a subtype of influenza A and remains one of the common seasonal flu viruses circulating in India. Since the influenza waves observed after 2023, public health surveillance has continued to track seasonal influenza activity, including H3N2, particularly around the changing seasons1.
A few general points help put the current situation in perspective:
It is important to view H3N2 as a recurring seasonal illness rather than a cause for panic. Updated, region-specific data is monitored and reported by public health authorities, and the most current figures should be referred to from official sources rather than from unverified reports.
Prevention and treatment are closely linked to the early detection of disease, which is why it’s essential to familiarize yourself with the symptoms of H3N2 influenza.
Some common symptoms seen in H3N2 seasonal infection are below:
In H3N2 influenza viral infection, coughing can be quite severe, lasting up to two weeks. Although most people recover from the fever within a week, H3N2 influenza can cause serious illness and necessitate hospitalization in some individuals, and can be particularly dangerous for certain high-risk patients. That is why it is crucial to monitor the patient and seek expert help if the symptoms don’t recede or seem to worsen.
Hospitalisation may be needed for high-risk groups. So this is something to keep in mind if someone in your household with comorbidities such as asthma, COPD, obesity, heart or lung disorders is diagnosed with this infection.
One of the most talked-about symptoms of H3N2 infection is a cough that can persist for two to three weeks, or sometimes longer. Understanding why this happens can help reduce unnecessary worry2.
This prolonged cough can occur as a part of recovery and tends to settle gradually on its own. However, you should consult a doctor if the cough is worsening, is accompanied by breathlessness, chest pain, high fever that returns, or if you are coughing up blood, as these may suggest a complication or secondary infection that needs evaluation.
Certain high-risk groups are more susceptible to vulnerabilities than others. If you or your loved ones are in such groups, exercising caution is suggested:
The annual influenza vaccine also provides protection against H3N2 influenza, as well as other types of influenza A, such as H1N1, and certain strains of influenza B.
One annual shot can reduce the risk of severe infection and hospitalisation in everyone.
Discuss the annual flu vaccine with your doctor for yourself and your family.
The majority of H3N2 influenza cases are diagnosed clinically; however, during periods of low activity, infections with other respiratory viruses, such as COVID-19, respiratory syncytial virus, rhinovirus, and adenovirus, can also present as influenza-like illnesses, making clinically differentiating H3N2 influenza from other environmental pathogens a challenging task.
To determine the nature of the pathogen, a respiratory sample, along with a laboratory diagnostic test, will be necessary.
Tests that may be advised by your doctor-
Not everyone with flu-like symptoms needs a test, as many mild cases are managed based on symptoms alone. However, testing may be recommended in certain situations to guide care3.
Testing, particularly RT-PCR, may be advised when:
RT-PCR also plays a useful role in differentiating influenza (including H3N2) from COVID-19 and other respiratory infections, which can present with similar symptoms. This distinction can help doctors choose the most appropriate management approach.
The decision to test should be made by a doctor based on your symptoms and risk factors, rather than self-initiated.
Also Read: How Long Does a Flu Last and Ways to Manage Them
Do’s
Don’ts
Children spend long hours in close contact at school, which can make classrooms a setting where respiratory infections spread easily. A few simple practices can help reduce transmission4.
When Children Should Stay Home
How Schools Can Help Prevent Outbreaks
Early Symptom Monitoring in Classrooms
These measures help protect not only the children but also family members at home who may be more vulnerable.
Older adults and those in high-risk groups need extra care during the flu season, as they are more likely to develop complications from H3N2. Awareness and timely action can make a meaningful difference5.
Warning Signs Requiring Urgent Care
Seek medical attention promptly if any of the following occur:
Importance of Vaccination
Faster Escalation for High-Risk Individuals
When in doubt, it is always safer for high-risk individuals to consult a doctor sooner rather than later.
Simple everyday measures remain among the most effective ways to reduce the spread of H3N2. Use the checklist below as a practical guide.
Also Read: What Is Hantavirus? Symptoms, Causes, & Effective Prevention
Seasonal influenza, such as the H3N2 virus, can be challenging to contain, especially in densely populated regions, unless everyone maintains good respiratory hygiene at all times. To minimize your chances of infection, get vaccinated every year to maintain optimal vaccine efficacy. Spreading awareness of the do’s and don’ts among your loved ones, friends, colleagues, and educational institutions will also help protect others from contracting the infection.
Also Read: Influenza A: What is It, Causes, Symptoms, Treatment & Prevention
1. Allen JD, Ross TM. H3N2 influenza viruses in humans: Viral mechanisms, evolution, and evaluation. Hum Vaccin Immunother. 2018;14(8):1840-1847. doi: 10.1080/21645515.2018.1462639. Epub 2018 May 14. PMID: 29641358; PMCID: PMC6149781. Available from: https://pubmed.ncbi.nlm.nih.gov/29641358/
2. Priyanka, Khandia R, Chopra H, Choudhary OP, Bonilla-Aldana DK, Rodriguez-Morales AJ. The re-emergence of H3N2 influenza: An update on the risk and containment. New Microbes New Infect. 2023 Jun;53:101147. doi: 10.1016/j.nmni.2023.101147. Epub 2023 May 4. PMID: 37159614; PMCID: PMC10156635. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10156635/
3. Vemula SV, Zhao J, Liu J, Wang X, Biswas S, Hewlett I. Current Approaches for Diagnosis of Influenza Virus Infections in Humans. Viruses. 2016 Apr 12;8(4):96. doi: 10.3390/v8040096. PMID: 27077877; PMCID: PMC4848591. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4848591/
4. Centers for Disease Control and Prevention. Healthy Habits to Prevent Flu [Internet]. Atlanta (GA): 2025 Sep 3 [cited 2026 Jun 26]. Available from: https://www.cdc.gov/flu/prevention/actions-prevent-flu.html
5. Gaitonde DY, Moore FC, Morgan MK. Influenza: Diagnosis and Treatment. Am Fam Physician. 2019 Dec 15;100(12):751-758. PMID: 31845781. Available from: https://pubmed.ncbi.nlm.nih.gov/31845781/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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After a long and busy day, something is comforting about digging into food. However, experts say that dinner should be the lightest meal of the day. Owing to our hectic schedule, we end up doing the reverse of what is recommended, we eat light breakfasts and stuff ourselves at dinner. As a result of this unhealthy lifestyle, most of us are prone to several health issues, including obesity, risk of heart disease and blood sugar.
One of the easiest ways to keep your blood sugar and weight in check is to finish your dinner(and no snacking!) at least 2 to 3 hours before bedtime. Regardless of the calories in the food, eating late dinner causes high blood sugar levels and weight gain.
Read ahead to know the health benefits of eating breakfast like a king, lunch like a prince and dinner like a pauper. After all, we can only implement changes once we know what we will gain out of them.
Did you know that eating dinner late can contribute to metabolic dysfunctions, including impaired glucose metabolism? Studies7 have shown that humans experience negative effects on their metabolism when consuming meals late in the evening.
Dr. Rajeev Singh, BAMS
Experts suggest that dinner should be eaten within 7 pm. Eating an early and light dinner helps to improve sleep, improves digestion, boosts metabolism and also reduces blood pressure, keeping you healthy. Most health problems can be solved in a jiffy if we only start to eat our dinner early.
For those who are looking to lose weight, having an early and light dinner is the first and the most effective step in this journey1. Eating dinner early automatically leads to an effect similar to intermittent fasting, where the body converts the stored body fat into energy, rather than getting it from the glucose in the food that is currently being consumed. Stay healthy and steer clear of obesity, this is a silent killer!
Having an early dinner allows you at least 2-3 hours before bedtime. Since there is this gap, major parts of digestion have already occurred and the digestive system does not work when the body is at rest2. Also, the body works less to digest food and gets adequate rest. Eating late at night often causes indigestion, disturbing your sleep. As a result, you will end up waking more often and have disturbed sleep.
A properly functioning digestive system also improves bowel habits and makes the excretory system smoother.
Studies3 show that when we sleep, the blood pressure drops by nearly 10%, allowing the body to rest and recover. When we wake up, the blood pressure begins to rise. Eating a late dinner adversely affects blood pressure. As the blood pressure remains higher, there is an increased risk of heart attacks. Consuming dinner 2-3 hours before bedtime significantly reduces the chances of a heart attack.
Having late dinner increases the risk of type-II diabetes. Type-II diabetes occurs when the body is unable to use insulin correctly and efficiently. By eating dinner 2-3 hours before sleeping, the body is capable of utilizing insulin effectively. By maintaining proper insulin levels, the risk of type-II diabetes is significantly reduced4.
Eating late dinners often causes heartburn, increasing the risk of gastrointestinal diseases. Often, a burning sensation in the chest may be felt, caused by gas and a lot of bloating5. Experts suggest that people who eat their dinner early may have less acid reflux and heartburn.
Based on my experience, I have observed that individuals with duodenal ulcers often have higher levels of stomach acid in the early morning. To help improve your condition, I recommend having dinner around 6 pm, as this timing has shown to raise nocturnal gastric pH levels. By doing so, it may help reduce the acidity in your stomach and potentially alleviate symptoms associated with duodenal ulcers6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Having an early dinner may sometimes be a hassle, often being difficult to do owing to work or other commitments. That being said, efforts must be made to eat as early as possible, keeping a sufficient gap between dinner and bedtime. Also, the dinner must be light, comprising fruits, vegetables, lentils and soups, rather than loaded with spices, thick curries, deep-fried food and excess sugar.
Also, light walking after dinner is considered to be effective in speeding up the digestive process. Sitting in vajrasana for 10 minutes is also proven to be effective.
Also Read: Drinking Water Before Bed – Is It A Good Idea?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Nowadays, people are very health-conscious and particular about their diets. Fitness enthusiasts focus a lot on their protein intake and opt for high protein diet plans. But why a high-protein diet? Well, protein is an essential macronutrient needed for proper cell growth and functioning of your body. If you are exercising daily, your body may need extra protein to maintain and repair tissues and gain muscle mass.
In this blog, we will discuss about the protein requirements of our body and suggest some food items that you can incorporate in your diet to increase your protein intake. So, let’s get started!
The daily requirement of protein may vary according to age, weight, gender, and level of physical activity. The nutritional value of proteins is measured by the number of amino acids. The recommended daily dose of protein is 46 grams for women and 54 grams for men1.
Proteins are vital for numerous bodily functions, including growth, muscle repair, immune function and the creation of enzymes and hormones. Without enough protein, the body can’t function properly, making it an essential part of a balanced diet.
Protein-rich foods benefit in weight management and aid metabolic health. They help to:
Protein suppresses your hunger by inhibiting hormones like ghrelin which increase appetite and stimulating those that are responsible for satiety. This helps to promote a feeling of fullness and prevents you from eating unnecessarily2.
Protein-rich foods contribute to overall energy levels and help maintain strength, making them an essential part of a balanced diet, especially for individuals with active lifestyles. These foods help in preserving the fat-free mass of the body which contributes to enhanced energy levels2.
Protein is considered the building block of muscles. Consuming adequate protein is particularly important for those engaged in strength training or resistance exercises to support muscle growth and repair.
Some studies3 have revealed that a diet rich in protein, especially animal protein may have a positive effect on bone mass density. Thus, a diet rich in protein can help lower the risk of fractures and osteoporosis, however, further research is needed to confirm this benefit.
Eating protein boosts your metabolism and may help you to burn excess fat faster. It also aids in weight loss by increasing the levels of amino acids in blood and enhancing utilization of glucose and fats2.
Incorporating a variety of protein sources into your diet may help reduce the risk of high blood pressure. Studies4 have shown that diets rich in diverse proteins, especially when combined with high fibre intake, are associated with lower blood pressure levels and a reduced risk of hypertension.
Protein is the building block of organs and tissues and so it helps promote recovery after exercise and injury. However, in case of any injuries, it’s important to follow doctor’s advice and recommendations on the appropriate diet for you.
One of the many effects of ageing is sarcopenia which is responsible for bone fractures, frailty and an overall lowered quality of life. Protein slows down the process of muscle deterioration and protects you from early sarcopenia.
According to the recommendations of the National Academy of Medicine, it is important for adults to consume a minimum of 0.8 grams of protein for every kilogram of body weight per day. This means that for every 20 pounds of body weight, you should aim to consume just over 7 grams of protein14.
Dr. Rajeev Singh, BAMS
Different foods contain different proteins, which have various roles in our body. There are 9 essential amino acids (units that form proteins) which are not naturally found in the body. Hence, we need to include foods in our diet to get these proteins for our bodies. Here are some high protein food options for you.
Boneless and skinless chicken breasts are one of the common and richest sources of protein. Bodybuilders and athletes usually include chicken breasts in their diet because it does not have saturated fat. Chicken breast contains approximately 21 to 22 grams of protein per 100 grams5.
The pork tenderloin is considered as an extra-lean chop which is rich in proteins and has low-fat levels. 100 grams of pork contain approximately 20 grams of protein5.
It is one of the excellent protein sources for ‘eggetarian’ people who do not eat meat or seafood. Egg contains almost all essential amino acids which are necessary for protein formation. You always think that egg yolk is more nutritious than egg white but that’s not true. Egg white is a pure form of protein than egg yolk with less saturated fat. Four egg whites have almost 14 to 15 grams of protein6.
Seafood is a rich source of proteins with a lot of health benefits. Fish, like salmon, contain about 20 to 21 grams of proteins and usually have low fat5.
Greek yogurt is one of the tasty sources of proteins. It provides on average of 10 grams of protein in 100 grams7. Greek yogurt is more concentrated than regular yogurt hence it contains more proteins. Also, better to choose a plain Greek yogurt than a flavoured one as it may contain more carbohydrates and sugar.
Milk is always considered as a complete food as it is full of proteins, carbohydrates, vitamins, calcium, minerals, etc. But always choose skimmed milk as it has more proteins and no fats and carbohydrates. It keeps your bones and teeth healthy and helps avoid the risk of osteoporosis. 1 cup (250 ml) of skimmed milk provides 8 to 10 grams of protein8.
Paneer is great alternative to chicken for vegetarians. It is a rich source of casein protein. Paneer has 18 to 20 grams of protein per 100 grams5.
Nuts such as groundnuts, almonds, and peanuts are rich in proteins, unsaturated fats, and satiating fibres. They are slow-burning foods which keep your stomach full for a longer time and help reduce your cravings. ¼ cup (around 20 grams) of peanuts or almonds provide 5 to 6 gram of protein5,8.
Nut butters such as peanut butter and almond butter are also some newer healthy products that you can opt for. These are high in proteins, potassium, and fibres.
Soybean is also known as “meat without bones” because of its protein richness. It is available in various forms like soy yogurt, soya milk, roasted soybeans, etc. It is a great source of protein with very low fats. It contains 37 grams of protein per 100 grams5. Soybean is a great alternative for vegetarians and lactose-intolerant people.
Lentils are also excellent for proteins for vegetarians. Both brown and yellow lentils contain about 22 to 24 grams of protein per 100 grams5.
Chickpea curry is a common dish on Indian plates. It is one of the easiest protein-rich food available in India. Chickpeas are low in fat and high in proteins. It offers 20 to 23 grams of protein per 100 grams of chickpeas5.
Seeds such as pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, flax seeds are full of proteins. It also contains omega-3 fatty acids which are good for your immunity and heart and liver health. On an average 28g seeds provide around 6 to 9 grams of protein9.
Quinoa is a gluten-free, plant food that is packed with all essential amino acids. There are 6 to 13 grams of proteins in 100 grams of Quinoa5.
Oats are the new superfood for health-conscious people. They are an excellent source of protein. They contain 12 to 13 grams of protein per 100 grams10.
Tofu is full of proteins as it is prepared from soy milk. It also contains magnesium, copper, zinc, and vitamin B1. It is gluten-free and low in calories and helps with weight management. It contains around 8 grams of protein per 100 grams11.
Granola is a healthy cereal that helps you lose weight when you pick a version that’s high in fibre. You can either consume a granola bar or have granola like cereal by mixing it with milk or Greek yoghurt for a high-powered yet light breakfast, perfect for hot summer months. A granola bar (100 grams) provides you with around 10 grams of protein12.
Edamame beans are high in protein and contain amino acids essential for the human body. About 100 grams of edamame beans offer around 11 to 12 grams of protein13. A medium-sized bowl of lightly cooked edamame beans pairs well with roti or rice.
Surprisingly, plant-based foods are actually the leading source of protein worldwide. They make up 57% of the daily protein intake, while meat only contributes 18%. This means that foods like legumes, grains, nuts and seeds play a significant role in meeting our protein needs15.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: 10 Health Benefits Of Black Coffee
While protein is essential for the body, excessive protein consumption, particularly from animal may have some side effects. Too much protein can cause uncomfortable digestive symptoms like constipation or diarrhoea. It may also lead to kidney strain and possibly other health problems. Additionally, a high-protein diet that includes a lot of saturated fat may cause weight gain. Therefore, balanced intake in line with individual needs is typically considered best.
Did you know that a cup of cooked lentils contains approximately 18 grams of protein and 15 grams of fibre? What’s more, lentils are low in saturated fat and sodium, making them a healthy choice for your diet. The high protein content of lentils can support muscle growth and repair, while fibre helps promote digestive health and aids in managing cholesterol levels14.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: What To Eat & Avoid During Malaria?
Protein is an important nutrient to keep your body healthy and fit. High protein foods help to keep you energetic and reduce food cravings, thus helping with weight management. There are various protein-rich food sources available around us which can easily be included in our diets, like chicken, egg whites, lentils, nuts, etc. But remember not to overdo it. Discuss with a dietician about your body’s protein needs and consume as per their advice. Also, if you have any medical conditions like kidney disease, consult your doctor about your diet, especially before incorporating any new food item in your routine.
Also Read: 11 Healthy Foods That Can Help You to Gain Weight
Yes, there are plenty of plant-based protein sources. Lentils, chickpeas, tofu, tempeh, quinoa and various nuts and seeds are great examples. By eating a varied and balanced diet, vegetarians and vegans can easily meet their protein needs.
Some healthy and high-protein snacks include Greek yogurt, cottage cheese, hard-boiled eggs, edamame, protein bars or shakes made with whole ingredients and mixed nuts.
Most people can get enough protein from whole foods and don’t need supplements. However, athletes, bodybuilders or those with specific dietary restrictions may benefit from protein supplements such as whey or plant-based protein powders.
Complete proteins contain all nine essential amino acids in the right proportions, while incomplete proteins lack one or more of these amino acids. Animal proteins are usually complete, while many plant proteins are incomplete. However, a varied plant-based diet can provide all essential amino acids, for instance, cereal and pulses combination can give you this.
While protein is indeed vital for muscle growth and repair, its role in the body is multifaceted. It’s also essential for proper immune function, enzyme and hormone production, maintaining healthy skin and hair and much more.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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There’s a growing trend nowadays towards using natural products such as herbs for managing health issues, although this practice is not new. Especially in India, the traditional medicine systems, such as Ayurveda, Unani, and Siddha ,which mainly use herbs to manage diseases, have been followed since ages1. Giloy is one such medicinal herb that is highly valued in Ayurveda. and is said to have several potential health benefits. It aids in treating different types of fevers and other health related problems. It is believed to be one of the ‘immortality’ plants and called as amrita or amritavalli in Sanskrit2. Let’s have a detailed look at this wonder herb in this guide.
Giloy scientifically is the Tinospora Cordifolia plant, belonging to the family Menispermaceae. Commonly known as Guduchi, Gurcha, and heart-leaved moonseed, this plant is cultivated in tropical and subtropical region and is known for its rich nutritional value. The stem, root and leaves of this plant are used in ayurvedic medicines to manage several health conditions. Fresh plant is more commonly used than dried plant, because of its high effectiveness3. Although it tastes bitter, according to ayurveda, it aids in removing Vata and Kapha dosha from the body1. In India, it is one of the traditional medicinal herbs which is said to have various health benefits.
Giloy contains several essential nutrients such as copper, iron, manganese, zinc, calcium, and phosphorous. It also has alkaloids, steroids, glycosides, sesquiterpenoid, essential oils, fatty acids, and aliphatic compounds3. The main nutritional content of giloy is:
There are about 292.54 calories per 100g of giloy3.
Owing to its rich nutrient value, Giloy may have the following properties- anti-inflammatory, antioxidant, antimicrobial, antispasmodic and immuno-boosting3,4.
Giloy is used in Ayurveda for managing several health conditions. These include:
Over the years, I have observed that Giloy may have promising anti-HIV effects. It has been found to decrease the recurrent resistance of the HIV virus, which can improve the effectiveness of HIV therapy. Additionally, it has been shown to stimulate certain immune cells, such as B lymphocytes, macrophages, and polymorphonuclear leucocytes, and enhance the percentage of hemoglobin, suggesting its potential application in managing the disease10.
Dr. Rajeev Singh, BAMS
Initial research showed that giloy may improve immunity and help fight viral infections like SARS-COVID-19 infection6. Though there is no evidence that Giloy can cure coronavirus infection but it can raise your immunity to fight against it. You can take Giloy kadha or Giloy juice two times per day or you can also combine giloy with ashwagandha which further aids in avoiding infection risk5,6.
In Ayurveda, Giloy is known as a ‘Madhunashini’ which means ‘destroyer of sugar’. It may aid in the insulin secretion and utilisation, which ultimately leads to improved blood sugar levels. Initial research has shown that regular consumption of Giloy juice can help lower blood glucose levels in individuals with type -2 diabetes7. Giloy may also be useful for avoiding the risk of diabetes complications like ulcers, and kidney problems5.
This herb can activate the immune system of our body, thereby improving immunity and increasing the vitality in an individual. It helps activate immune cells, modulates inflammatory pathways and boosts body’s defense mechanism, thereby improving overall health2,8.
In my experience, I have observed that the extract of Giloy leaves may have hepatoprotective effect. This effect is believed to be due to its ability to neutralize harmful free radicals and inhibit lipid peroxidation, which can damage liver cells. The combined action of Giloy’s constituents and micronutrients work synergistically to protect the liver and promote its normal functioning.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Giloy may aid in improving digestion and it may also reduces digestion-related problems like diarrhea, colitis, vomiting, hyperacidity, abdominal pain, loss of appetite, and excessive thirst. It also helps in detoxifying body and enhancing liver function2.
Giloy may help ease mental stress and anxiety by maintaining normal physiological functions. It also aids in soothing your body and promotes sleep. Giloy also has the ability to improve your memory and cognitive functions by crossing the blood brain barrier2.
Giloy contains anti-inflammatory and antioxidant properties, which may aid in reducing arthritis by reducing the inflammation and oxidative stress in your body. Some studies conducted on anti-arthritic property of giloy show that it mainly reduces the inflammation and bone damage due to the ethanoic content present in it3.
Giloy is potentially effective in improving eyesight when applied topically. All you need to do is boil Giloy powder or Giloy leaves in water, once it cools down apply it over the eyes2.
Giloy has been used as a medicine to treat bronchitis and chronic cough. Giloy can help ease the inflammation and irritation in the respiratory tract to help you breathe more freely and therefore it is used for managing asthma by ayurveda2.
Since giloy is high in antioxidants, it can avoid oxidative damage to the skin and that may slow down aging in skin. It may also improve blood circulation, which in turn bestows a natural glow to your skin9. It also known for its antimicrobial and anti-inflammatory property and used as a medicine to deal with skin infections, eczema and psoriasis3.
Even though initial studies are conducted to understand the medicinal properties and health benefits of giloy, further large-scale human research is needed to support it more scientifically in managing diseases. Yet, it seems to be a promising age-old ayurvedic option for several health conditions.
I have observed that Giloy may have potential anti-cancer activity. It has been found to show promising effects in reducing the metastatic potential of B16-F10 melanoma cells, which are associated with its spread. Giloy may work by increasing the levels of certain pro-inflammatory cytokines and anti-angiogenic agents, which can help inhibit the growth and development of blood vessels that support tumor growth10.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: What Is Hantavirus? Symptoms, Causes, & Effective Prevention
As per Ayurveda, Giloy can be consumed in either a powdered form, in the form of kadha (decoction) or even as juice. You can take 2-3 teaspoons of giloy juice with equal ratio of water in empty stomach for good results6. Nowadays it is also available in capsule and readymade powder. You may take ½ teaspoon of Giloy powder in 1 glass of lukewarm water twice a day. Giloy can also be applied topically as a paste for skin problems8.
Remember, the right dose and formulation vary based on condition being treated and even from one individual to another.
In traditional Indian wellness practices, Giloy is sometimes included in seasonal routines, particularly during the monsoon, a time when seasonal infections tend to be more common. However , it is important to understand that its , traditional use is based on longstanding practice and should not be considered a proven cure or a guaranteed way to prevent illness.
Some traditionally followed combinations include:
It is important to remember that these herbal preparations are supportive measures only. The foundations of good immunity remain simple, everyday habits, such as:
If you choose to use Giloy or other herbal products, use them under the guidance of a qualified healthcare practitioner, particularly if you are pregnant, breastfeeding, have liver disease, autoimmune disorders, or take prescription medicines, as herbal products may not be suitable for everyone and can interact with certain medications
Giloy is available in several forms, and the appropriate amount can differ depending on the form used. The following are general ranges commonly described in traditional practice and product guidance. These are indicative only and should not replace personalised advice4.
It is important to understand that the right dose varies considerably based on a person’s age, overall health, the condition being addressed, and the specific formulation, as the strength of extracts can differ between products5.
Taking more than the recommended amount does not improve benefits and may instead lead to side effects, such as digestive discomfort or, in some cases, an excessive lowering of blood sugar (discussed later).
For these reasons, it is best to begin with the lowest suggested amount and to use Giloy under the guidance of a registered Ayurvedic practitioner or doctor, particularly if you have any health conditions or take regular medication. Medical supervision helps ensure the dose and duration are appropriate for you.
Also Read: Brinjal (Baingan): Uses, Benefits, Side Effects and More!
While Giloy has a long history of traditional use, concerns have been raised about its potential to cause liver injury in some individuals, particularly following reports published from India in 2021. Several patients with suspected Giloy-associated liver injury developed acute hepatitis, and some experienced severe illness requiring liver transplantation or resulting in death. Although these reports do not prove that Giloy will harm everyone who uses it, they highlight that serious liver injury can occur in rare cases
The exact reason why some people develop liver injury is not fully understood. Many reported cases involved prolonged unsupervised use or the use of herbal preparations of varying quality, although a direct causal role for these factors has not been established. Some tested products also contained contaminants such as heavy metals or other compounds, which may have contributed in certain cases.
A balanced view is important here. Giloy is not being declared unsafe, but the reports highlight why responsible use matters. To stay on the safer side:
When in doubt, consult a qualified practitioner before starting or continuing Giloy.
While generally safe, side effects may be observed in some individuals:
Remember moderation in consumption is key. Discuss with an ayurvedic practitioner about the right dose for you. Also, as giloy might interact with some drugs, it’s best to discuss it with a medical doctor before including it your routine diet especially if you have any medical conditions/are on any medications.
Giloy may interact with certain prescription medicines, which is why it should be used cautiously if you are already on treatment for a health condition. Understanding these interactions in simple terms can help you use it more safely11.
Because these interactions can have real consequences, it is strongly advised to consult your doctor before combining Giloy with any prescription medicine. Your doctor can help you decide whether it is suitable and how to use it safely alongside your existing treatment.
Giloy is not suitable for everyone. The following groups should avoid it or use it only under medical supervision, for the reasons explained below12.
If you fall into any of these groups, it is safest to speak to a doctor or qualified Ayurvedic practitioner before considering Giloy.
Also Read: 8 Preventive Measures for Dengue That are Simple & Effective
Giloy is an ancient medicinal herb used to manage several health problems in Ayurveda and Unani system. It is well known for its immune boosting ability and for treating various type of fevers. Although it can be used as medicine for short or long term with very minimal side effects, its best to know the right dose and duration from an ayurvedic doctor. Moreover, it’s advisable to consult your healthcare provider before starting any new herbs including Giloy to avoid unnecessary complications, especially if you are on any medications.
Also Read: Lavender: Uses, Benefits, Side Effects, Precautions & More!
Giloy can be taken daily in moderation, but for people with any health condition, a doctor must be consulted. The duration and frequency of Giloy consumption need to be supervised to avoid further health complications.
You can buy Giloy tablets or juice, online from healthcare and products sites. It is also available in most medical stores and you must only buy the good quality ones.
You can drink Giloy juice every morning but avoid taking it at night. You can have Giloy tablets or capsules anytime during the day. For best results, drink Giloy juice on an empty stomach in the morning.
Yes, Giloy is a beneficial herb, its steam, leaves as well as root can be used to avoid excessive bleeding during menstruation or after abortion or delivery. Although more research is needed here.
Yes, Giloy is believed to possess immunomodulatory properties, which means it may help enhance the body’s immune response. Regular consumption of Giloy is thought to bolster the immune system and protect against infections.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Dates are a popular type of fruit that have been around for a long time. The origin of dates can be traced back to almost 5320 BC. The fruit is a staple item for people in the Middle East and North Africa and is mainly cultivated in these regions1.
Dates are believed to be highly beneficial for the body due to their rich composition of macronutrients and many other healthy elements. To reap their health benefits, they should be included in your diet and there are many simple ways to do this.
In this article, we will be discussing about the nutrient profile and the potential health benefits of dates. We will also be discussing some date recipes which can help you incorporate dates into your routine diet.
Dates are basically tropical fruits that are grown on date palm trees. Scientifically known as Phoenix Dactylifera, they are proposed to be one of the healthiest fruits in the world. Dates are categorized as dry fruits and have been an important part of West Asian heritage.
The nutrition data of dates is power-packed. The fruits are packed with a lot of essential vitamins and other nutrients that can be extremely helpful to your overall health. When it comes to nutrition, their high fibre and carbohydrate content undoubtedly make them one of the healthiest dry fruits1.
Nutritional Value per 100g of dates:
These values may differ from variant to variant.
Dried or fresh dates are both very good sources of vitamins including B1, B2, B3, and B5. These are all essential vitamins that are required to maintain the optimum health of your body.
Thus, the high nutrient content of the fruit contributes to its highly beneficial properties.
In this section, we will be discussing the various benefits that dates may have for your health.
Dates are popular for providing energy to the body all through the day. This is because of their high calorie and natural sugar content. 100g of dates provide about 314 kilocalories of energy, making them a great source of energy boost1. The dry fruit version of dates is even richer in calories than the fresh fruit.
While much of this energy is in the form of sugars (like fructose and glucose), it has ample amounts of fibre and a low glycaemic index. This means that 2-3 dates at a time can be a safe source of low-fat energy even for diabetics.
The fibre content in dates fruit is extremely high, this can be highly beneficial to people who are suffering from health issues caused due to irregular bowel movements. Dates can help in regularising bowel movements when consumed daily. They can aid your digestive health and help you lead a healthy life. Therefore, it can be conclusively said that the date’s benefits on your overall diet are unparalleled2.
Inflammation is a reactive mechanism of the human body that helps fight against several diseases, trauma, and infections. The regulation of inflammatory agents plays a crucial role in maintaining the overall health of the patient. Dates are rich in compounds known as antioxidants that help fight inflammation in the body3.
When compared to other dried fruits in the same category, dates top the chart with the highest concentration of antioxidants. Dates are rich in antioxidants including:
These antioxidants are effective in reducing inflammation within the body and therefore help avoid the risk of several diseases.
Inflammatory cytokines such as Interleukin can be extremely dangerous to your brain. The increased presence of IL-6 (Interleukin 6) is attributed to the development of neurodegenerative diseases such as Alzheimer’s disease.
The regular use of dates has been found to be beneficial in reducing the IL-6 levels and thereby helping in reducing the risk of developing brain degenerative conditions such as Alzheimer’s. An in-vivo study4 on mice has also shown that the inclusion of date palm in the feed leads to the reduction of amyloid beta-protein activity which can reduce the production of plaques that can harm the brain. Plaques are highly dangerous and can lead to cell death causing severe conditions such as Alzheimer’s. The study4 also showed that consuming dates reduces issues related to anxiety disorder and also helps in boosting memory and learning.
The effects regular consumption of dates can have on your neural health are many. Dates are rich in nutrients such as potassium which is very beneficial for your neurological health. So, besides preventing degenerative diseases such as Alzheimer’s, dates can also help in the overall improvement of your brain and nervous system.
Eating dates benefits women as it is believed to increase the likelihood of natural labour, reducing the complications associated with caesarean deliveries. Some studies5 suggest that incorporating dates into a pregnant woman’s diet can help lower the pressure during childbirth owing to specific compounds present in dates that mimic oxytocin, facilitating healthy contractions. Additionally, the high tannin content in dates aids in the labour process, making it smoother and more comfortable for women. These date benefits in pregnancy make them a valuable addition to a pregnancy diet.
Dates have a compound called beta D-glucan which is advantageous in promoting anti-tumour activity within the body. The high concentration of antioxidants in dates also helps in reducing the activities of free radicals (elements that can cause cancer) and thereby reduce the risk of cancer occurrence3. Thus, daily consumption of dates may have a positive effect for avoiding cancer risks.
Bacterial infections are usually discomforting and can sometimes become dangerous also. Antibiotics are the mainstay for treating bacterial infections.. However, natural remedies like dates may also help alongside. A study12 conducted using extracts from the pits and leaves of date revealed that it had active resistance against certain harmful bacteria. It was found that dates can be beneficial against deadly microbes such as E. coli and pneumonia. But do remember to speak to your healthcare advisor before doing any treatment on your own.
Diabetes Mellitus is one of the most common diseases around the world. Diabetes is treated using a combination of several oral medicines and insulin supplementation.
It is proposed that dates have the ability to increase the production of insulin and also have several properties that can help reduce the rate of absorption of glucose from the intestine. This can help in reducing the risk that is posed by diabetes. The reduction of glucose absorption helps lower blood glucose levels that are beneficial for people suffering from diabetes6. The exact mechanism of how dates help in reducing the effects of diabetes is still being researched upon. Thus one should consume them within limits as prescribed.
Dates have various properties that can help your kidneys stay healthy in difficult circumstances. It is found that some varieties of date fruit can actively reduce the lesions caused by nephrological disorders. Date extracts can also help reduce excess plasma and creatinine in the kidney that improves the overall health of kidneys2.
There are various vitamins and minerals present in the fruit which can help in improving the sperm count and also in increasing sexual libido in males. The microelements that are constituents of date palm such as estrone and sterols, may play a role in improving male fertility3. Date pollen extracts are also studied widely for their positive effects on male sperm motility and count.
Dates are highly rich in micronutrients such as selenium, manganese, magnesium and copper7. These micronutrients help in the development of your bone health. Dates can be an important supplement to your diet if you are suffering from bone problems. The micronutrients in dates may also help in dealing with bone conditions such as osteoporosis. So, including dates as a part of your diet can be beneficial for your bones.
Dates are a very good alternative to harmful chemicals found in skincare products. The high concentration of vitamin C and vitamin D in dates ensures that your skin receives all the nourishment required for healthy glowing skin. Vitamin C & D works for the improvement of your skin’s elasticity which is very hard to maintain as you age.
The nutrients present in dates, are helpful in improving your skin health and making you look younger for a longer period of time8. Dates are also useful in maintaining a healthy balance of melanin in your skin by reducing the chances of it being deposited in various locations.
Dates are believed to be beneficial for hair loss possibly due to their high iron content. The increased iron content in dates helps in maintaining the blood flow to the scalp and providing the required nourishment9. The increased flow of oxygen to your scalp can facilitate the growth of new hair and possibly also reduce the rate of hair fall.
Excessive alcohol use can have a major effect on your productivity. There are various products that are used to counter alcohol-induced hangovers. Although not conclusively proved, it’s traditionally believed that soaked dates may help reduce the effects of inebriation and hangovers. It is seen in many tribal communities that date palm extracts are added to beer to reduce the intoxicating effect it has.
Dates are rich in vitamin A and their regular consumption may help protect your eyes from conditions like night blindness in the long run. Date palms are one of the oldest natural medicines that is used in traditional medicine forms to heal problems arising out of vitamin A deficiency, managing eye issues being one of them.
Substituting white sugar with dates that are turned into a paste can make your meal sweet and healthy as well as help your mange your weight at the same time. The high content of fructose in dates provides a caramel-like sweetness in the fruit. So, you can replace a lot of processed sugar in your diet by some natural date paste. Plus, dates have ample amounts of fibre and a low glycaemic index which are beneficial for weight management10. But remember to consume in moderation else they can have an opposite effect.
In some studies11, consuming dates regularly is compared with taking iron supplements for managing anaemia. The results showed that dates can be used to deal with anaemia by increasing the iron content in haemoglobin. This may help solve a problem with taking iron supplements regularly for anaemia as these supplements tend to cause gastric disturbances. While this is not one of the generalized health benefits of dates, it does go to show that this superfood can be surprisingly useful.
Did you know that date palms are incredibly resilient trees? They possess an amazing ability to survive and thrive in harsh environments. Despite challenging conditions like extreme heat, aridity, and limited water availability, date palms have adapted to these circumstances and can still produce their delicious and nutritious fruits. It’s truly fascinating how nature equips these trees to flourish even in the most adverse of circumstances13!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
In the below section, we will show you the magic dates can bring to your diet when used correctly.
Making a smoothie for breakfast is one of the easiest things to do. It adds enough nutrition to the body to get through the morning.
Ingredients:
Method of Preparation:
An oatmeal breakfast can keep you up and running for a considerable amount of time. Introduce a little date to it and you have a superfood on your plate.
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Method of Preparation:
Caramel candies are always a delight. Mix it with the nutrition and the excellent taste of Tahini dates and you have a healthy candy to munch on.
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Method of Preparation
Oranges are an excellent source of a bunch of natural vitamins. Combine it with dates and you have a highly nutritious drink that is extremely tasty.
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This vegan bread is a healthy date snack and a flavourful breakfast choice. Thanks to the dates, this bread has a hint of sweetness and can serve to be the perfect appetizer with dates for people who do not enjoy consuming sweetened food.
Ingredients:
Preparation:
Experiment using the above recipes to create an appetite for dates and improve your overall health.
Fascinating fact: Dates have been a dietary staple for over 5,000 years in the Middle East and North Africa, providing essential nutrition and sustenance to communities in arid regions. These ancient fruits have played a vital role in ensuring food security and nourishment in challenging environments14.
Dr Rajeev Singh, BAMS
Also Read: Amazing Health Benefits of the Avocado
Dates can be highly beneficial for overall health. They are packed with nutrients that are essential for proper functioning of the body. Dates can easily be incorporated in your diet to soak in their health benefits. They can be consumed as is or blended with baked goods to provide a sufficient amount of energy to keep to you going throughout the day. But remember, dates have a high natural sugar content, so they should not be consumed in large quantities. It’s important for individuals with diabetes or those concerned about blood sugar levels to consult with a healthcare professional before incorporating dates in routine diet.
Also Read: Sunflower Seeds: Nutrition, Benefits, Side Effects & More!
Dates are natural fruits that are high in fructose and sugar, which can make you fat. Yet, when consumed in moderation dates can actually help you in losing weight due to their high nutrition and fibre content, which can reduce your craving for fatty foods. But if you overeat dates, it can definitely make you put on a little more weight.
Glycaemic foods cause an increase in blood sugar, and using dates that are low on the glycaemic count instead can help in reducing the intake of glycaemic foods and maintain a healthy blood sugar level. But when consumed in large quantities, they may increase blood sugar levels. It’s best to discuss with your doctor before including them in your diet.
Dry dates are very hard to touch and need to be soaked in water for up to 5 hours to turn soft. You can then remove the seed easily and consume the pulp. Do not throw away the water yet as it gets infused with various nutrients and drinking it will ease digestion and constipation.
Dates are high in calories, and one must consume it in moderation. Eating too much of dates can cause stomach pain, bloating, diarrhoea and skin rash.
Dates at room temperature can last up to 3 months. When you keep them in the fridge, they retain quality and stay good for 6 and 12 months. If your dates are of the softer varieties, their shelf life will be shorter than those of the drier ones. For even longer storage, it is advised to always freeze the fruits to keep them good for longer.
Dates are typically not known to cause acidity for most individuals. However, in some cases, people with a sensitive stomach or acid reflux issues may experience discomfort if they consume dates in excess. It’s important to consult with a healthcare professional, who can provide personalized advice on dietary choices for those with specific digestive concerns.
Yes, dates can be beneficial for relieving constipation. They are high in dietary fibre, which can help soften stools and promote regular bowel movements when consumed as part of a balanced diet.
There is no scientific evidence to support the claim that eating dates can induce periods. Menstruation is a complex biological process influenced by hormones, and diet alone is unlikely to trigger or alter the menstrual cycle. If you have concerns about your menstrual cycle, it’s best to consult a healthcare professional for guidance.
Yes, dates can go bad if not stored properly. They have a limited shelf life, and factors like moisture and temperature can affect their quality. It’s essential to store them in a cool, dry place to extend their freshness.
Also Read: 13 Amazing Health Benefits of Walnuts (Akhrot)
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Dragon fruit, also known as pitaya fruit, is a cactus-based fruit that got its name because of the resemblance of its shape to a dragon. It is a tropical fruit with a unique appearance, soft and juicy flesh, slightly crunchy texture due to its tiny edible seeds and sweet taste. It can simply be cut and scooped to eat or can be consumed with milk as smoothies for added flavour.
Dragon fruit is a superfruit rich in antioxidants and believed to have several health benefits such as lowering risks of a blood sugar spike, aiding in digestion, etc. This can make it a great addition to your everyday diet!
In this blog, we will discuss in detail about this fruit, its types, potential benefits, any possible safety concerns and how you can include it in your diet.
Dragon fruit, also known as pitaya, comes in various vibrant colours, each with its unique characteristics and health benefits. Let’s explore different dragon fruit types and the advantages they offer1,2:
Yellow dragon fruit, with its sweet and tropical flavour, is a rich source of vitamin C, which boosts the immune system and promotes skin health. It contains dietary fibre, aiding in digestion and contributing to a sense of fullness. The antioxidants in yellow dragon fruit support overall well-being.
The visually striking purple dragon fruit is not only delicious but also nutritious. It is packed with essential vitamins and minerals, including vitamin C and dietary fibre. This type of dragon fruit is known for its antioxidant properties, helping to fight off free radicals and reduce the risk of chronic diseases.
Pink dragon fruit offers a delightful combination of sweet and mildly tangy flavours. It is high in vitamin C and dietary fibre, which enhances skin health and supports digestion. The antioxidants in pink dragon fruit contribute to overall well-being.
The vibrant, red-fleshed dragon fruit contains lycopene, a powerful antioxidant known for its heart-protective properties and a potential benefit to reduce the risk of certain cancers. It is also rich in vitamin C and dietary fibre, making it a great addition to a health-conscious diet.
Each type of dragon fruit is not only delicious but also a source of various essential nutrients and health benefits. Incorporating a variety of dragon fruit types into your diet can add both flavour and nutrition to your daily meals.
What makes this fruit a superfood? Its nutritional content is rich in Vitamin C, E, Magnesium, Iron, etc. Here is a nutrition table of this super healthy fruit3.
| Amount per | 100gm | ||
| Calories | 52 | ||
| Total Fat | 0.2 g | ||
| Saturated fat | 0 g | ||
| Cholesterol | 0 mg | ||
| Total Carbohydrate | 14 g | ||
| Dietary fiber | 2.4 g | ||
| Sugar | 10 g | ||
| Protein | 0.3 g | ||
Dragon fruit is also rich in minerals like calcium, iron, phosphorus, magnesium and potassium. Plus, it contains antioxidants like betalains and flavonoids. The main benefit of antioxidants is to eliminate free radicals from the body. Free radicals can cause cell damage and destruction, which may lead to a host of issues from heart problems to cancer if left untreated.
Owing to its nutritional content, dragon fruit can provide several health benefits ranging from antioxidant protection and immune system support to digestive health improvement and blood sugar management. Let’s have a detailed look at these.
An interesting fact about this fruit is that the Chinese claim that it originated from the fire of a dragon during battle. But beyond the myth, let’s delve into the real reasons why dragon fruit benefits our health. Here is a list of 10 potential health benefits of consuming dragon or pitaya fruit.
This fruit contains high amounts of fibre that helps maintain blood sugar levels and avoid spikes among people suffering from diabetes. Regular consumption of this fruit can help balance blood sugar levels and avoid further medical consequences among diabetics4.
Dragon fruit is your friend if you have pre-diabetes, i.e. borderline diabetes. Studies9 have proved its benefits in reducing fasting blood sugar levels in persons with pre-diabetes due to its low glycaemic index. With that said, moderation is key for any food.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
This fruit contains antioxidants and bioactive compounds that can reduce the risks of certain types of cancers. Some studies5 have suggested that this fruit may have a role in the prevention and treatment of breast cancer.
Did you know that dragon fruit is actually a cactus? It is high in lycopene, a substance that can lower risks of heart disease and cancer10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
This fruit contains high levels of vitamin C that boosts immunity and helps you stay healthy. More Vitamin C means that your body is capable of fighting major infections that you might be prone to. It is also rich in other antioxidants, which help avoid the risk of contracting chronic diseases such as Diabetes, Alzheimer’s, Parkinson’s, Cancer, etc6.
This fruit is a rich source of oligosaccharides (a carbohydrate), which aids in smooth digestion. Dragon fruit extracts help promote the growth of good bacteria in stomach and balance gut microflora. By its impact on gut microbes and immune system it improves the digestive health6.
Just like lentils, dragon fruit is prebiotic that, in turn, promotes probiotics such as gut-friendly bacteria lactobacilli and bifidobacteria. These bacteria improve digestion and overall gut health11!
Dr. Smita Barode, B.A.M.S, M.S.
Dragon fruit with red coloured pulp contains betalains that may reduce bad cholesterol (LDL cholesterol). The fruit is also rich in omega-3 and omega-9 fatty acids that are also good for the heart. Studies have shown that pitaya fruit can reduce the risks of cardiovascular diseases by exerting positive effects of blood vessels7.
Faster aging can be caused due to stress, pollution, and other factors such as poor diet, etc. Dragon fruit being a rich source of antioxidants may help manage dry skin, and acne. Its vitamin C content can aid in getting brighter skin.
The high source of nutrients found in this fruit extract powder reduces may help reduce hair damage caused by chemicals and improves hair texture, thus, leaving it soft and shiny.
Good bone health can contribute to many factors such as avoiding injuries, joint pain, and so forth. This superfruit is high in magnesium that aids in stronger bones and good bone health3. All you need to do is drink one glass of dragon fruit smoothie every day.
This fruit contains beta-carotene (the pigment that gives the fruit its colour) that is very good for the eyes and helps avoid eye problems such as cataracts and macular degeneration8.
Dragon fruit is a nutritious choice for expectant mothers. With essential vitamins like B, folate, and iron, it’s ideal for pregnancy. These nutrients can support proper foetal development. Moreover, its magnesium content can be beneficial for addressing postmenopausal complications in women.
Although more large-scale human studies are needed to corroborate the findings, initial studies on health benefits of pitaya (dragon) fruit show promising results. Further research can help prove that this may be a superfood for health!
Be careful, do not eat the spiky skin of a dragon fruit! Don’t be fooled by the vibrant, tempting skin of dragon fruit to encounter any unpleasant surprises10. It may look delicious, but it is not meant to be eaten!
Dr. Rajeev Singh, BAMS
Dragon fruit, known for its striking appearance and potential health benefits, is generally safe for most people when consumed in moderation. However, like many foods, it can have some side effects for certain individuals. Some common dragon fruit side effects include:
Some people may be allergic to dragon fruit, experiencing symptoms like itching, swelling, hives, or even more severe allergic reactions. If you’re prone to food allergies, exercise caution when trying dragon fruit.
Excessive consumption of dragon fruit can lead to gastrointestinal discomfort. The high fibre content may cause diarrhoea, abdominal pain, or bloating in some individuals.
Due to its fibre content, dragon fruit can have a mild laxative effect. While this can be beneficial for those with constipation, it may be problematic if consumed in excess.
Dragon fruit may interact with certain medications. If you’re taking medication for high blood pressure or diabetes, consult your healthcare provider before adding dragon fruit to your diet, as it can affect drug efficacy.
Some people with a history of kidney stones should consume dragon fruit in moderation, as it contains oxalates that could contribute to stone formation.
It’s important to remember that these side effects are not experienced by everyone, and dragon fruit can be a healthy addition to your diet when consumed in appropriate quantities. Yet, its ideal to discuss with a doctor before consuming regularly in case you have any medical conditions.
Cutting a dragon fruit is a simple process, and here’s how to do it:
Also Read: 11 Incredible Health Benefits of Coconut Water
Dragon fruit is best enjoyed freshly cut as such or can be added to a variety to dishes. When sliced, it can be dropped into a beverage of your choice. You can enjoy the health benefits of dragon fruit by adding it to several desserts like ice creams, cakes, mousse, and even just fresh slices with macarons. Its sweet, mildly tangy flavour and crunchy texture makes it a delightful addition to your diet.
Here are some healthy recipes that you can prepare at home using dragon fruit.
Making yourself a dragon fruit shake every breakfast can be the right choice to welcome a healthy lifestyle.
Ingredients:
How to Prepare?
A fruit bowl can be great option to keep a good health and manage weight. The dragon fruit bowl consists of a mixture of other healthy fruits such as strawberries, bananas, watermelons, pineapple, and black grapes.
Ingredients:
How To Prepare?
Also Read: 12 Incredible Health Benefits of Bananas
Loaded with ultimate health benefits, this fruit has been gaining popularity in the country because of its unique appearance and health benefits. Since this fruit is power-packed with nutrients, vitamins, and minerals, it can be a great addition to your everyday diet! However, remember moderation is key. Also, if you have any concerns or pre-existing health conditions, always consult with a healthcare professional before incorporating it into your routine diet.
Also Read: Ice Apple: Uses, Benefits, Side Effects and More!
It’s simple. Look for fruit that is brightly coloured and without a dry stem. A fruit having a dry stem can indicate that it is over-ripened.
This fruit is a native of Central and South America but is currently cultivated in Southeast Asia.
You can make a facial mask and apply it to your face for 20 minutes. This will keep your skin nourished and glowing. All you need to do is to smash dragon fruit with some yoghurt and blend it till it becomes a paste. Gently apply it to your face and rinse it with some lukewarm water after 20 minutes. But do check if you have sensitive skin.
If you are a sweet lover, dragon fruit with white pulp and tiny black seeds taste better. If you prefer less sweetness, then you need to try the one with the red pulp.
It’s fun to add this healthy fruit to your everyday diet as it has multiple benefits that can benefit your overall health. The best time to grab a bite is during breakfast. One glass of dragon fruit smoothie is all you’ll ever want with some bread and egg. Stay healthy, live happily.
Dragon fruit can be purchased during the summer season in India between June and September. The flowering and fruiting occur successively one after the other in five staggered segments between June and November. The fruit is generally ready to be harvested after the flowering has taken place. The peak time for purchasing the varieties is in August and September.
Dragon fruit is generally considered a cooling fruit for the body. It has a hydrating and refreshing quality and is often consumed to cool down in hot weather. The fruit’s high water content and natural sugars provide a cooling effect, making it a popular choice in tropical regions to combat heat.
Dragon fruit can be beneficial for cough due to its rich vitamin C content. Vitamin C supports the immune system and may help in soothing cough symptoms. However, it is not a direct remedy, but incorporating dragon fruit into a balanced diet can contribute to overall respiratory health and may assist in managing a cough when combined with other appropriate treatments. Its best to consult your doctor to diagnosis and treatment in a chronic cough.
Dragon fruit can be a helpful addition to a weight loss diet. It is low in calories and packed with fibre, which can promote a feeling of fullness and reduce overall calorie intake. Additionally, its natural sweetness can satisfy cravings for sugary snacks, making it a nutritious and satisfying option for those looking to manage their weight.
You can determine if a dragon fruit is ripe by checking its appearance and texture. A ripe dragon fruit should have bright, vibrant skin with even colour and minimal blemishes. When gently pressed, it should give slightly, indicating a soft texture. Also, a sweet, fragrant aroma at the base of the fruit is a sign of ripeness.
Dragon fruit may help regulate bowel movements due to its high fibre content. The fibre in dragon fruit can add bulk to your stool and promote regularity. However, the effect on bowel movements varies from person to person, and consuming dragon fruit as part of a balanced diet can contribute to digestive health without causing excessive bowel movements.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Moringa is commonly known as the ‘drumstick tree’ and is found mostly in Asia, Africa, and South America. Moringa tree is also known as the ‘miracle tree’ and there is a reason why. The leaves, fruit, sap, oil, roots, bark, seeds, pod and flowers of the tree have valuable medicinal properties 1,2.
The drumstick leaves, commonly known as moringa leaves, are nutritionally very rich, surpassing carrots, oranges, and even milk in terms of nutritional value. The leaves find many ways to be used in Indian cuisine as they are versatile and can be easily incorporated by adding them to juices or smoothies and using them as stir-fried vegetables are the most common ways in which they are eaten3. When consumed in their natural form, moringa leaves usually have no side effects1. Many South Indian households also use moringa leaves as part of their food preparations2,3.
Moringa leaves are rich in vitamins A, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, and folate. They are also rich in magnesium, iron, calcium, phosphorus, and zinc2,5.
One cup of moringa leaves will contain 2 grams of protein, magnesium (8 percent of the RDA), Vitamin B6 (19 percent of the RDA), Iron (11 percent of the RDA), Riboflavin (11 percent of the RDA), and Vitamin A (9 percent of the RDA)2.
Moringa leaves are rich in amino acids, which are the building blocks of proteins. There are around 18 types of amino acids found in moringa and each amino acid makes an important contribution to our wellbeing2.
Inflammation is the body’s natural response to pain and injury. Moringa leaves are anti-inflammatory in nature due to the presence of isothiocyanates and the niazimicin in the leaves may provide benefits against the development of cancer cells. Inflammation is the root cause of many diseases like cancer, arthritis, rheumatoid arthritis, and many autoimmune diseases. When we have an injury or infection, increased inflammation can be found in the body.
Although inflammation is a protective mechanism against trauma, it can increase in the body because of an erratic and poor lifestyle, along with unhealthy diets. Long-term inflammation may lead to chronic health issues and eating moringa leaves may help to reduce inflammation2.
Moringa leaves have anti-oxidative properties and protect against the damaging effects of free radicals present in the environment. The damage caused by free radicals is responsible for many chronic diseases like type 2 diabetes, heart problems, and Alzheimer’s Disease.
Moringa leaves are rich in vitamin C and beta-carotene that may act against free radicals. Moringa also has quercetin which is an antioxidant that helps to lower blood pressure. Another antioxidant that is present in moringa leaves is chlorogenic acid which helps to stabilise blood sugar levels post meals2,3.
Research4 suggests that taking 7g of moringa leaf powder regularly for three months in women may show a significant increase in blood antioxidant levels.
Sustained high blood sugar levels lead to the development of diabetes in individuals. Diabetes, in turn, can cause heart problems and organ damage in the body. Moringa leaves may help stabilise blood sugar levels due to the presence of isothiocyanates and by keeping blood sugar levels in in the normal range, complications may be avoided2.
Based on my medical experience, I want to emphasise the potential Moringa leaves benefits for eye health. These leaves contain high concentrations of vitamin A, which play a vital role in warding off night blindness and maintaining optimal vision. Regular consumption of Moringa oleifera leaves, either as whole leaves or in powdered form, may beneficial in supplementing the essential vitamin A needed to support healthy eyes and potentially delay the onset of conditions like cataract.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Apart from oats, flaxseeds, and almonds, moringa leaves may be a dependable herbal supplement against high cholesterol. Cholesterol is the major contributor to heart diseases, and research2 suggests that eating moringa leaves may show considerable improvement to high cholesterol levels, and thereby protect against the risk of heart disease. Pregnant women usually experience higher levels of cholesterol, which can in turn increase the risk of developing gestational diabetes during their term. What is gestational diabetes? It is a type of diabetes that is first detected in pregnant women who did not have diabetes before they were pregnant. Moringa leaves can certainly be included in the diet for gestational diabetes under medical guidance.
Those who have tuberculosis may benefit from moringa leaves as they reduce the negative effects of anti-tubercular drugs. Moringa leaves may accelerate the repair of liver cells as these leaves have a high concentration of polyphenols that may protect against oxidative damage to the liver and may even reduce oxidative stress by activating certain proteins.
The liver is the site of blood detoxification, fat metabolism, and nutrient absorption and can only function properly if the liver enzymes are in normal levels. According to this study2, moringa leaves stabilise these liver enzymes4.
In many parts of the world, arsenic contamination is a common problem. Arsenic has found its way in our systems through many food items, particularly rice.
Long-term exposure to this element can lead to the development of cancer and heart disease. Research7 on laboratory animals have shown that moringa leaves are effective against arsenic toxicity.
Moringa leaves may be beneficial against digestive disorders. Adding moringa leaves to the diet may help individuals who have constipation, bloating, gas, gastritis, and ulcerative colitis.
Studies2 have shown that these leaves may have antibiotic and antimicrobial properties which may suggest to help in digestive disorders. The high amount of B vitamins in the leaves may also help in improving digestion.
Moringa leaves are rich sources of calcium and phosphorus and these elements are needed for bone health. Since moringa leaves are considered to be anti-inflammatory nature, they may help heal damaged bones.
Research8 shows that moringa may help with osteoporosis and also strengthen bones and teeth.
Moringa leaves may have antiseptic properties to fight off bacterial infections. They may also be beneficial towards wound healing, such as in cases of bruises, minor cuts, and burns as they may reduce the clotting time1.
Moringa leaves for pregnancy can be beneficial due to their nutrient-rich composition, potentially supporting the health of both the expectant mother and the developing baby. In traditional Ayurvedic medicine, moringa leaves were used to increase lactation in nursing mothers. Since they are a rich source of protein, important vitamins, and essential nutrients, consuming moringa leaves may be beneficial for the health of the mother and the baby1,2.
Moringa leaves increase fat burning in the body, which helps in maintaining weight loss without depleting energy reserves. Consuming moringa may help reduce cravings and boost metabolism. They may also lower cholesterol by acting as an anti-obesity agent2.
Also Read: Does Moringa Help With Weight Loss?
Due to an abundance of antioxidants and nutrients, moringa leaves may improve the health and appearance of skin and hair, providing a supple texture to skin and shine to the hair. The antioxidants present in moringa leaves reduce the appearance of fine lines and wrinkles on the skin. Moringa consists of around 30 antioxidants2.
Moringa can be applied to the scalp to help reduce dandruff and add strength and bounce to dull, lifeless hair. Moringa leaves applied on the skin may be beneficial for acne-prone skin and are part of many cosmetics as they improve the skin tone and add a glow due to their purifying nature and therapeutic properties. However, more research is required to establish these benefits1,3.
Research2 suggests that many nervous disorders show positive results with the supplementation of moringa leaves.2 These leaves can be helpful to support brain health by working as neuro-enhancers. The high concentration of vitamins E and C slow down neural degeneration and help improve brain function. Those who have a migraine or suffer from recurring headaches may benefit from eating moringa leaves regularly. These leaves also work as mood stabilisers as they regulate the production of neurotransmitters like serotonin, dopamine, and noradrenaline which are important for memory, mood, and for stimulus-response3.
Moringa leaves are considered natural cleansers and may help to detoxify the body and increases immunity against various infections. They also increase the energy levels in the body2.
Did you know that fresh Moringa oleifera leaves are not only packed with nutrients but may also provide several health benefits? They contain about 6.7 grams of protein for muscle health, 1.7 grams of fats, 12.5 grams of carbohydrates for energy, and 0.9 grams of fiber for digestion. Adding these nutrient-rich leaves to your diet can be a great way to boost your overall nutrition intake and support a healthy lifestyle.
Dr. Rajeev Singh, BAMS
Also Read: Curry Leaves (Kadi Patta): Uses, Benefits, Side Effects and More!
Over the years, I have observed that moringa leaves are truly remarkable. They contain not only 9 essential amino acids but also 7 non-essential amino acids, making them an exceptional source of protein. This unique combination of amino acids found in moringa leaf powder can have numerous benefits for your overall health and well-being. Adding moringa leaves to your diet can be a great way to ensure you’re getting a wide range of essential nutrients.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Simple Home Remedies for Tongue Ulcers
Moringa leaves are a powerful source of nutrition and are anti-inflammatory in nature. Their antioxidative properties combined with their cellular-health protective properties make them a new ‘superfood’. They help suppress the production of inflammatory enzymes and may lower sugar levels. Consider making moringa a regular part of your diet to enjoy moringa leaves benefits with the guidance from a doctor1,2.
Also Read: Betel Leaves: Uses, Benefits, Side Effects By Dr. Smita Barode
Studies have shown that consuming moringa every day may lead to modest reductions in blood sugar and cholesterol levels. Moringa leaves are highly nutritious and consuming them on a regular basis may be highly beneficial for people who are lacking in essential nutrients.
You can take moringa and its products on its own. You may take it with other food, or on its own – it’s entirely up to your preference but a doctor’s advise is recommended.
You may not see positive results instantly after consuming moringa. You may need to take moringa for at least a month or two to see some results. It’s important to share any side effects with your local doctor or a nutritionist to help you manage your intake of moringa.
Moringa tea is an herbal tea made by steeping the moringa leaves in pure hot water. This tea can also be made using moringa leaf powder and tea bags. It is naturally caffeine-free and you can consume it any time of the day.
Moringa is good, showing a variety of health benefits. It is rich in essential vitamins, minerals, and amino acids, which can help boost energy, support immune function, and may provide overall nutrition. Moringa is also known for its potential anti-inflammatory and antioxidant properties.
Moringa may offer numerous potential benefits for women, including improved nutrition, increased energy, and support for bone health due to its rich mineral and vitamin content. It may also help address anemia and offer anti-inflammatory properties, contributing to overall well-being. However, it’s essential for women to consult a doctor before adding moringa to their diet, particularly during pregnancy or while nursing.
Moringa may offer several potential benefits for men, such as improved vitality, enhanced energy, and support for overall well-being due to its rich nutritional profile. It may also aid in addressing specific health concerns, but consulting with a healthcare professional before incorporating moringa into your diet is advisable.
Moringa leaves may be beneficial for weight loss due to their low-calorie, nutrient-rich nature, which can help support appetite and weight management. When added to a balanced diet and exercise routine, this can be a comprehensive approach to sustainable weight loss. However, please consult with your healthcare provider before adding moringa leaves to your diet.
Moringa leaves may offer beneficial properties for the eyes, as moringa is a valuable source of vitamin A. Vitamin A is essential for maintaining optimal eye health and may help prevent night blindness and cataracts.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Papaya fruit is widely known for its taste, nutrition and health benefits, but not many people are aware of the immensely beneficial papaya seeds, which are usually thrown away. These tiny round seeds are actually edible and are good for our health if consumed in a limited quantity. They may help in weight management, relieve menstrual pain and possess potential anti-cancer properties. They also support cardiovascular health and, thus, are considered one of the best heart-healthy foods.
Papaya seeds are black and have a shiny, wet and slimy covering. If you remove this covering, you can feel the rough black seeds. They are slightly bitter and peppery in taste. You can consume them by drying and grinding.
Did You Know?
Papaya seeds are rich in polyphenols, flavonoids, alkaloids, tannins, and saponins. They are strong antioxidants. Antioxidants protect the body from damage by free radicals3, protecting us from a variety of diseases.
Papaya seeds benefit gut health as they are rich in fibre. They regulate our bowel movements, removing toxins from the body and thus maintaining a healthy gut. They are helpful in constipation.
Carpaine present in papaya seeds kills bacteria and parasites in our intestines and thus keeps our digestive system healthy4.
Papaya seeds are rich in fibre5. They keep our digestion on track, thus helping in the removal of toxins from our bodies. They also help in regulating our metabolism and prevent our body from absorbing fat. This helps in preventing obesity.
Papaya seeds benefit people with low cholesterol because they are rich in monounsaturated fatty acids like oleic acid. These fatty acids regulate cholesterol levels by reducing bad cholesterol (LDL cholesterol )6. Papaya seeds are also rich in fibre. Fibre helps in reducing cholesterol levels in the body. Thus, consuming papaya seeds may help in maintaining healthy cholesterol levels in our bodies.
Papaya seeds contain polyphenols that are powerful antioxidants. They have the potential to protect our bodies from different types of cancers6. Papaya seeds also contain isothiocyanate, which inhibits the formation and development of cancer cells7.
Studies suggest that papaya seeds may protect the kidneys and support their function by reducing inflammation and oxidative stress8.
Papaya seeds are rich in various antioxidants that support heart health by reducing oxidative damage3. They also help to lower blood pressure and cholesterol levels, which protects our hearts from various disorders.
Many of my patients often ask if papaya seeds can help with diabetes. Researchers suggest that, in addition to several medicinal uses, extracts from papaya seeds may help in managing blood sugar levels9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Papaya seeds may be effective in reducing inflammation. Papaya seeds are rich in vitamin C and compounds like alkaloids, flavonoids, and polyphenols. All these compounds exhibit anti-inflammatory properties10. They are thus useful in preventing and reducing inflammation in diseases like gout, arthritis, etc.
Papaya seeds exhibit anti-ageing properties. They may help maintain the elasticity of our skin and thus prevent the development of fine lines and wrinkles10.
Papaya seeds may help fight off harmful bacteria like Staphylococcus aureus, Shigella dysenteriae, Salmonella typhi, Pseudomonas aeruginosa, Escherichia coli, etc11, 12.
Papaya contains carotene and this substance is essential in helping the body regulate the production of a hormone known as estrogen. While papaya seeds may help induce menstruation and also increase its frequency, they may also help, to some degree, in managing menstrual cramps13.
Papaya seeds have also been known to contain the vital nutrients that might help manage diseases like Liver cirrhosis13. Consuming 3 to 4 papaya seeds, crushed and mixed with lime juice daily, may help in the treatment and recovery of liver cirrhosis.
Research has shown that preparing and consuming an extract of papaya seeds may help to successfully kill bacteria like E.coli, Salmonella, Staphylococcus, etc11, 12, which are responsible for most cases of food poisoning.
Dengue is a virus transmitted by mosquitoes, it affects the platelets in your blood and begins destroying healthy platelets too. Papaya seeds have been shown to improve platelet counts14. Hence, apart from the previous health benefits of papaya seeds, they might also be helpful as a support for your dengue recovery.
Dandruff usually has a fungal origin, particularly the Malassezia fungus. The papaya fruit and seeds have been shown to have strong antifungal properties15. This may be useful when applied to the hair and scalp and reduce or prevent the development of dandruff. Use a hair pack or scrub that contains papaya seed extract to try this benefit out.
Did you know papaya seeds might help with parasitic worm infections? Papaya seed extracts are believed to have anti-helminthic properties and hence might aid in parasitic worm infections4.
Dr. Rajeev Singh, BAMS
To truly enjoy the health benefits of papaya seeds, you’ll need to make them part of your diet. Here are a few simple recipe ideas to do just that:
Also Read: Halim Seeds: Uses, Benefits, Side Effects and More By Dr. Rajeev Singh
Also Read: 14 Amazing Health Benefits of Pumpkin Seeds!
You should not consume more than 1 teaspoon of papaya seeds per day.
Also Read: Chia Seeds: Uses, Benefits, Side Effects, and More!
Papaya seeds are highly nutritious and have been associated with several health benefits, especially for kidney and cancer-related ailments. High doses may cause side effects, but these issues can easily be avoided by moderating your intake or taking small doses or servings per day.
Papaya seeds have detoxifying properties and help the liver. It increases appetite, mainly in the elderly, children and alcoholic patients. Papaya seeds prevent free radical production in the liver cells and promote new cell generation.
Pregnant women and people with stomach ailments, allergies, hypoglycemia or kidney stones should consult with a doctor before consuming.
Yes, you can eat papaya seeds in small amounts, as they are known to have several health benefits, including antimicrobial properties and potential digestive support. However, because papaya seeds contain certain compounds that might cause side effects or interact with medications, it is important to consult your doctor before using them regularly or in larger quantities10.
You can eat 1 to 2 teaspoons of papaya seeds per day. Start with a small amount (like ½ teaspoon) and increase gradually. Eating too much can cause digestive issues or affect the liver. Always consult your doctor before consumption, especially if you have any health conditions or are pregnant10.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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