Chilled buttermilk is a soothing drink, especially in summer, and offers numerous health benefits as well. Traditional buttermilk is the residue left behind after milk cream is churned into butter. It can also be made by diluting and mixing water with curd. It is commonly known as ‘chhaas’. Commercially available cultured buttermilk is prepared by fermenting no-fat milk with bacteria that produce lactic acid1. It is more viscous than traditional buttermilk.
Did You Know?
100 ml of buttermilk gives about 40 calories of energy. It contains less fat and fewer calories than milk due to the removal of butter. It is a good source of protein and calcium, and also contains sodium, potassium, vitamins and traces of phosphorus.
Some of the potential benefits of buttermilk are listed below:
Buttermilk is amazingly refreshing and helps cool our bodies quickly. A glass of buttermilk topped with cumin seeds, mint and salt is well suited to quench our thirst and cool our bodies in the hot summer months from April to July.
It can also be topped with ice cubes and proves to be a good alternative to the chemical-laden cold drinks available in the market. A glass of buttermilk can also provide relief to post-menopausal women who experience hot flashes.
Buttermilk is made using curd and water. It contains around 90 per cent of water and electrolytes like potassium. Thus, buttermilk is effective in maintaining hydration and water balance in the body2.
Buttermilk is a boon for our digestive system3. Healthy bacteria and lactic acid in buttermilk help digestion and improve our metabolism.
It also helps maintain regular bowel movements and helps people who suffer from constipation. Buttermilk may help manage Irritable Bowel Syndrome (IBS)4. The presence of probiotics in buttermilk may support a healthy gut environment.
Here’s a fantastic health benefit of buttermilk you don’t want to miss. If you’re dealing with annoying haemorrhoids and have tried countless medications without success, it’s time to give buttermilk a chance. Just add a cup of this creamy goodness to your daily diet and enjoy the relief it might bring!
Dr. Anuja Bodhare, B.A.M.S M.D (Ayu)
It may provide more energy and keep you active throughout the day. The riboflavin in buttermilk is a B vitamin that is vital for your body’s energy production systems. It also helps regulate your body’s amino acids, which make up proteins.
Buttermilk is a good source of calcium. 100 ml of buttermilk contains around 116 mg of calcium.
Calcium is essential for a healthy skeletal system. It makes our bones and teeth strong. Calcium helps to prevent degenerative bone diseases like osteoporosis5.
Calcium is also required for clotting of blood, contraction of muscles and beating of the heart.
Oily and spicy foods can often lead to acid reflux and cause heartburn. A glass of buttermilk topped with black pepper and coriander helps in easing our symptoms of acidity.
The lactic acid in buttermilk normalises the acidity in the stomach and gives a soothing effect.
Some studies6 suggest that fermented dairy products like buttermilk may support heart health as part of a balanced diet.
Regular consumption of buttermilk may help manage blood pressure and thus help patients with hypertension and heart diseases7. Potassium in buttermilk may help maintain normal blood pressure levels.
Drinking buttermilk every day may strengthen our immune system8. The probiotics in buttermilk may support a healthy gut, which plays a role in immune function.
Probiotics in buttermilk keep our digestion proper and thus help in removing toxins from our bodies. Buttermilk is traditionally used for its soothing and cleansing properties for the skin. Its lactic acid content may help in gentle exfoliation.
Buttermilk is like a magical elixir that might help to slow down the ageing process. By nourishing our bodies with its nutrients, it may keep our arteries flexible and ward off ageing symptoms like memory reduction, vision decline, wrinkles, and greying hair. Sip on buttermilk regularly and keep the signs of old age and disease at bay.
Dr. Smita Barode, B.A.M.S M.S.
Buttermilk is rich in B complex vitamins and vitamin D. Vitamins are very important and help our body in numerous ways.
Buttermilk is rich in proteins, vitamins and several minerals but low in calories and fats.
Drinking buttermilk keeps us hydrated and energetic. It also makes us feel full, thus reducing the unnecessary consumption of junk food. It is an ideal drink for people who want to lose weight.
Buttermilk contains riboflavin that helps in converting food into energy9, which can be used by the body to perform various functions. It also helps in the secretion of certain hormones, improves liver function and facilitates detoxification of the body.
When it comes to buttermilk, it’s important to know that there’s more than one type to delight your taste buds. And each type offers its unique taste and characteristics. Sweet buttermilk is the most studied, made from churning uncultured cream3. Sour buttermilk has a tangy flavour and comes from churning cultured cream. Whey buttermilk, on the other hand, is produced during the making of whey butter.
Dr. Rajeev Singh, BAMS
Also Read: 10 Health Benefits of Eating Yoghurt Every Day!
Additionally, making buttermilk preparations can be a breeze, so we’ve listed a few simple recipes below. While we cover a few ideas on what to make with buttermilk, do not limit yourself to these recipes and try out new things on your own as well:
Whether you buy it from the store or try homemade buttermilk, its uses are limited by your creativity and preferences only. Buttermilk is a versatile, healthy and delicious ingredient, so start using it today!
Hold onto your taste buds because buttermilk has a secret ingredient that’s truly remarkable! It is known as the milk fat globule membrane (MFGM)3. This special component is packed with bioactive compounds that have many incredible health benefits. From fighting tumours to lowering cholesterol, MFGM might bring positive impacts to your body.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Also Read: 10 Benefits Of Drinking Water From Copper Bottle Vessels
Yes, buttermilk can be beneficial for acidity. It contains lactic acid that helps neutralise stomach acid and aids in digestion. Consuming buttermilk may soothe the stomach and reduce symptoms of acidity or heartburn.
Buttermilk can be a good choice for weight loss as it is typically lower in fat compared to regular milk. It contains essential nutrients and can be a satisfying addition to a calorie-controlled diet. Its probiotic content may also aid in digestion, further supporting weight management.
Drinking buttermilk daily can offer various benefits, such as aiding digestion due to its probiotic content, providing essential vitamins and minerals, and supporting healthy weight management due to its lower fat content. Its soothing properties may also help in alleviating stomach acidity.
Buttermilk is rich in lactic acid, which can exfoliate and hydrate the skin. Applying buttermilk to the skin or incorporating it into skincare routines may help in brightening the complexion, reducing blemishes and improving overall skin texture.
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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When you think watermelon, you picture a red, squashy, juicy fruit but the seeds probably don’t come to your mind. People usually remove these black seeds and consume just the fruit. But did you know these tiny seeds are super-nutritious and healthy?
Watermelon is scientifically known as Citrullus lanatus and belongs to the Curcubitaceae family. It is made up of about 92% water and contains many minerals and vitamins, making it a low-calorie fruit1. Watermelon seeds are well known for the many nutrients they contain. They are rich in micronutrients like zinc, magnesium, and potassium. They support immunity, protect heart health, and may help maintain blood sugar levels within limits2. Hence, they hold a special place on the Diabetes Food Chart.
Watermelon seeds are low in calories and contain many micronutrients, including:
I might reveal some of the hidden superpowers of watermelon seeds. A study on rodents found that the methanolic extract from these seeds may have impressive antioxidant, anti-inflammatory, and pain-relieving abilities. It even outperformed some popular drugs in tests and showed great potential for future use in food and medicine. These seeds are definitely worth keeping an eye on15!
Dr. Rajeev Singh, BAMS
Watermelon seeds are rich in nutrients like proteins, essential fatty acids, magnesium, and zinc, which help support several health aspect. Some key potential benefits of watermelon seeds include:
Studies5 conducted on watermelon seed oil stated that it contains a large amount of good fatty acids, such as linoleic acid, oleic acid, omega 3 fatty acid, omega 6 fatty acid, and omega 9 fatty acid. When applied externally, it may help retain moisture, thus helping protect the skin from dryness and improving skin elasticity and softness5.
Sprouted watermelon seeds help to cleanse your skin as they are full of nutrients like vitamin C and antioxidants4. Their oil is widely used in various beauty products to help manage acne and early signs of ageing. Watermelon seeds also contain magnesium, which helps improve the overall skin appearance and is useful in the management of skin conditions like eczema where the skin becomes dry and itchy. Watermelon seeds may help moisturise dull, dry skin.
The zinc found in watermelon seeds may support skin repair by helping in protein synthesis and cell division.
Watermelon seeds are full of proteins, magnesium, iron and copper, which may help improve hair health. These seeds help in strengthening your hair by preventing breakage and split ends, maintaining hair colour, reducing hair thinning and hair loss, and promoting hair growth6. Therefore, by consuming watermelon seeds, you can improve your hair’s health.
Watermelon seeds can promote heart health in many ways. Studies18 on rats stated that when fat rats were fed powdered watermelon seeds, it resulted in drastic changes in their lipid profile and reduced oxidative stress and inflammation (these are among the main risk factors for heart disorders). Watermelon seeds, being a good source of monounsaturated and polyunsaturated fatty acids, may help reduce the bad cholesterol in your body and may help protect your heart2 against heart attack and stroke. The high amount of magnesium in these seeds can potentially keep your heart healthy and regulate normal blood pressure.
Watermelon seeds have anti-inflammatory, antioxidant, and vasodilatory (widening of blood vessels) properties that may be helpful in keeping the heart healthy. The iron they supply is also vital in carrying oxygenated blood to the whole body. The zinc in these seeds plays a key role in heart health as it can regulate the calcium movement in your heart.
A study17 on rats states that by administering watermelon seed extract, a significant reduction in blood glucose levels was achieved. This may be because of the methanol content in it, which improved the insulin secretion in the pancreas. Hence, watermelon seeds may be used as a medicine in managing diabetes7. If you are suffering from blood sugar level fluctuations, try including these seeds in your diet. Magnesium helps to regulate the metabolism of carbohydrates which directly impacts blood sugar levels. These seeds may support blood sugar control in individuals with type 2 diabetes.
Watermelon seeds are rich in zinc and vitamin E, which play a main role in boosting the immunity of your body. They help your body to fight against various diseases and infections. Consuming these seeds may help keep you healthy8.
Watermelon seeds are rich in iron, magnesium, and zinc, which may help in the formation of bone and bone strength. Consuming watermelon seeds may prevent conditions like osteoporosis and may lead to healthy bones8.
In one study16, watermelon seed extracts are administrated in the Morris water maze and resulted in significant changes in memory and cognition function. These may be caused by the presence of various bioactive compounds in seeds. Consuming these seeds may, therefore, decrease the symptoms of dementia and Alzheimer’s disease, especially in older people9.
In animal study10, watermelon seeds extract are administrated in the male rats resulted in increase in sperm’s health. This is due to presence of antioxidant property in the seeds. Hence, by incorporating watermelon in seeds in the diet may help to improve the quality of sperm, which is the major issue in male infertility.
Watermelon seeds are rich in protein, minerals and fatty acids, all of which help to boost and maintain your energy for a longer period11. You can also consume these seeds as a snack whenever you feel hungry to help keep you fueled for a longer time.
Watermelon seeds are known for their various vitamins and amino acid content. These nutrients may play a vital role in regulating as well as boosting the natural metabolism like protein, bone, and energy metabolisms12.
A study was conducted to find the effects of watermelon seeds on asthma. It stated that watermelon seeds have a generous dose of bioactive compounds, which means they are useful as a bronchodilator by modulating calcium-mediated signal target proteins13. Hence, they are useful in the management of the symptoms of asthma. However, further more studies are needed to understand and prove this statements.
Watermelon seeds have a high amount of lycopene. Various studies stated that consumption of lycopene is associated with risk of prostrate cancer. The studies also stated that men consuming high amount of lycopene may reduce the incidence of prostate cancer by 25% and reduce the risk of prostate cancer by 44%1.
You can eat watermelon seeds raw, sprouted, and roasted. In any form, these seeds are tasty and healthy. Usually, watermelon seeds provide more nutrition once they are sprouted.
Watermelon seeds are best consumed roasted. You can easily roast watermelon seeds and sprinkle some salt over them to make for a savoury snack. This can be both a delicious as well as a healthy way to consume watermelon seeds on the go. Here are a few more recipes with watermelon seeds that you can try at home.
Roast watermelon seeds on a skillet over medium heat until they turn slightly reddish. Transfer them to a bowl and coat well with thick sugar syrup. Lightly grease a pan with coconut oil, spread the sugar-coated seeds onto it, and press down to form a firm layer. Once set, cut into bars and enjoy these sweet, crunchy watermelon seed snacks.
Start by dry roasting watermelon seeds with red chillies in a pan. Once done, transfer the mixture to a bowl, add a little salt and sugar, and grind it into a coarse powder. In another pan, heat some oil and add mustard seeds, urad dal, curry leaves, and a pinch of asafoetida. Toss in the peanuts and fry them until they turn golden brown. Finally, add cooked rice along with the ground watermelon seed powder, mix everything thoroughly, and serve warm.
Watermelon seeds can also be used to prepare simple, healthy desserts. Grind the seeds into a fine powder, then prepare sugar syrup in a pan. Add the powdered seeds to the syrup and cook until the mixture thickens to a cake-like consistency. Once set, cut into diamond shapes to make watermelon seed barfis, ready to serve.
I’ve got some exciting news about watermelon seeds. Turns out, the methanolic extract from these seeds has some impressive powers. It may have great potential against ulcers. Yes, studies on rats show that this extract might be the remedy we’ve been looking for to tackle ulcers14.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Watermelon seeds, when consumed in moderate quantities, do not cause any specific side effects. If you consume excessive amount of watermelon seeds for long time, it may lead to anaemia or osteoporosis3. However, if you notice any symptoms after eating watermelon seeds, you must visit a doctor immediately. It is important to consult a doctor and confirm whether it is safe for you to eat watermelon seeds specifically.
Despite their modest size, watermelon seeds are packed with nutrients. Rich in protein, good fats, vital minerals, and antioxidants, they help healthy digestion, heart health, strong hair, and glowing skin. When consumed in moderation, these frequently wasted seeds may become a daily superfood that supports general health, whether they are sprouted, roasted, or used as oil.
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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Pineapple is said to have originated from South America and is rich in nutrients and antioxidants that can fight inflammation. Also, known as Ananas comosus, this healthy fruit is said to have a lot of health benefits. It contains vitamin A, vitamin K, phosphorus, calcium, and zinc that can work wonders in fighting many diseases. It’s a rich source of vitamin C that helps in maintaining a healthy immune system while its content of manganese can help regulate the metabolic rate and aid digestion. This fruit may also have several benefits for your hair, skin, and bones. This blog will give you a detailed account of its proposed health benefits and any potential side effects. It will also cover some ways in which you can use pineapple to achieve healthy skin and hair. But before that’s have a look at some interesting facts about this fruit!
Here are some interesting facts that you should know about pineapple.
Pineapple is a low-calorie fruit (83 kcal per 165 g) rich in essential nutrients. It provides 21.6 g of carbohydrates (including 16.3 g of natural sugars) and 2.3 g of dietary fiber. It is an excellent source of vitamin C (79 mg, 88% DV) and manganese (1.5 mg, 67% DV), and also contains vitamin B6, thiamin, copper, folate, and potassium in moderate amounts1. This nutrient-dense profile makes pineapple a healthy and refreshing fruit choice.
Here are some proposed health benefits of pineapple that you need to know.
Pineapple may benefit if you are suffering from a bad cold and cough. This is because this healthy fruit contains bromelain, which is an enzyme that has anti-inflammatory properties and can help fight infections2. Eating it regularly can help build your immunity and avoid cough and cold.
Pineapple is rich in manganese, which helps in strengthening your bones3. Along with manganese, it also has other nutrients like zinc, copper and calcium which can support bone health. Thus, adding this fruit to your everyday diet can help you keep your bones strong and healthy.
Pineapple is said to strengthen your gums and keep your teeth strong. Studies4 have shown that bromelain found in pineapple helps fight harmful bacteria that cause gum disease. Plus, pineapple also has a good calcium and manganese content that help in strengthening the teeth. Consuming pineapple regularly can help you achieve healthy gums and teeth.
Pineapple is also proposed to keep cancer away. This fruit has loads of antioxidants in it that can protect you from a wide range of diseases and help avoid some types of cancers from occurring. Pineapple may also have the potential to damage cancer cells, although further research is needed in this regard5.
Pineapple is a rich source of bromelain, dietary fibre, and vitamin C that help in good digestion. Bromelain consists of proteolytic enzymes that help in proper break down and absorption of food, thereby aiding in digestion. Drinking some pineapple juice or eating it every day can thus help you get rid of stomach issues.
Regular consumption of 100% pineapple juice may help reduce your risk of macular degeneration which is a condition that affects the eye as you get older6. As this healthy fruit is a good source of vitamin C and several antioxidants, it can aid in keeping your vision intact.
Arthritis involves severe pain in the joints which is primarily caused due to inflammation7. Pineapple contains bromelain which is said to have a major anti-inflammatory property and all you need to do is to make pineapple juice and drink it. This will ease joint pain and prevent you from arthritis.
If you have potential risk factors for developing cardiovascular disease such as high cholesterol levels, then eating pineapples regularly can help. This fruit has high amounts of healthy nutrients and phytochemicals that can lower lipids and reduce inflammation8. This can be a good natural way to control your cholesterol levels.
Bromelain being the major substance in pineapples may help reduce your risks of blood clots, which can avoid plaque from building in the arteries3. There, incorporating pineapple in your routine diet can be beneficial for your blood circulation and heart.
Pineapple contains enzymes that can soothe the feeling of vomitting9. This is because of its bromelain content particularly, which can help deal with nausea, motion sickness and morning sickness of pregnancy. However, it’s important to discuss with your gynaecologist before incorporating anything to your diet, especially pineapple, during pregnancy.
Pineapple contains valine and leucine which are two substances that are very important for the growth and repair of muscle tissue. Drinking one glass of pineapple juice may benefit in overcoming fatigue and boosts your stamina to keep you running the whole day. The best thing about this fruit is that it can keep you hydrated the entire day and provide all the energy you would need to run yourself.
Pineapple has tryptophan, which helps in the production of serotonin which is a natural stress buster that keeps your hormones and nerves relaxed10. Thus, including pineapple in your routine diet can help beat the stress and keep your mood elevated.
Pineapples are rich in nutrients and antioxidants that have the ability to prevent diseases that your body is prone to. Aging and oxidative damage to the body can cause chronic inflammation and weaken your immune system. Pineapple has antioxidants that can boost your immune system and protect you from many diseases3.
According to some studies11, bromelain in pineapple has demonstrated positive effects on muscle fatigue due to exercise. It can help protect muscle from damage and inflammation and is, therefore, a great way to promote muscle recovery after a workout.
Similarly, the bromelain in pineapple has also been seen to be helpful to the body when it is recovering from surgical intervention12. Bromelain is a potent anti-inflammatory compound and was also approved in some European countries for both internal and topical use on surgical wounds to facilitate faster healing.
A recent study13 on rats has proven that pineapple does have an anti-obesity effect. According to the results of this study, raw pineapple juice has been seen to prevent the deposition of fat in rats that were put on a specific diet. Thus, pineapple may have a promising role in supporting weight loss by providing a delicious and nutritious food option with low calorie content and presence of digestion-promoting enzymes.
While studies13 have shown beneficial health effects of pineapple, further large-scale human trials are needed to confirm these. Nonetheless, studies of initial research seem promising and there is a good chance that consuming pineapple routinely can show several positive effects on health as discussed.
As discussed, pineapple is good for your overall health and similarly, it is also good for your skin and hair too. Pineapple extracts can help rejuvenate your skin. It may be helpful for conditions like skin rashes or skin damage, and make you skin look clean and fresh. It also helps keep your hair and scalp healthy.
Here are some potential benefits of pineapple for your skin and hair.
Pineapple extracts may help fight acne and other skin infections. Studies14 have shown that application of bromelain extracted from pineapple skin can be beneficial in fighting microorganisms causing skin infections and manging acne.
The older you get your skin begins to lose its glow and you will begin to develop wrinkles. Pineapple is a rich source of antioxidants and vitamin C that are said to boost skin elasticity and hydrate your skin15. Alpha-hydroxy acid in pineapple helps delay the death of cells, thus aiding in anti-ageing capabilities.
Pineapple has loads of vitamin C and antioxidants that can help deal with sun damage and uneven skin toning. Pineapple extracts can help exfoliate dead skin and flush away the toxins from your face, thus making your skin look vibrant and clean.
Pineapple may help reduce black spots on your face by rubbing it over the spots. A study16 involving long term application of pineapple extract cream showed that it helped in reducing pigmentation and dealing with conditions like dermatitis and greasy skin.
Pineapple contains antioxidants that are responsible for softer and shinier hair. Its vitamin C content deal with brittle and dull hair and also aids in improving the thickness and elasticity of your hair. Thus, pineapple can help in promoting strong, healthy and lustrous hair.
Pineapple ranks high in the list of foods rich in vitamin and mineral content. Vitamin C, that promotes the growth and repair of tissues, is present in pineapple in nearly one-third of the daily required quantity. Studies10 show people taking vitamin C regularly may be able to fight cancer, heart disease, and arthritis. Vitamin C is known to possibly strengthen your immune system as well.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Pineapple has vitamin C that helps build collagen and makes your hair strong, potentially avoiding hair fall. The enzymes present in this fruit can also help improve blood circulation and enrich the hair follicles, thereby helping in new hair growth.
Pineapple extracts can help ease inflammation in your scalp. If you are suffering from severe itching on the scalp, applying this can give you instant relief. It may help deal with dandruff or inflammatory skin conditions such as dermatitis affecting the scalp and promote its health17.
Although natural remedies like applying pineapple and its extracts can help promote skin and hair health, if you’re suffering from any skin conditions or have symptoms such as itchy scalp or extensive hair fall, it’s ideal to consult a dermatologist first. They can help diagnose the underlying cause of your condition and suggest appropriate management strategy.
Here are a few preparations that use pineapple to help you take care of your skin and hair.
Mash half a medium-sized pineapple with 2-3 tablespoons of yoghurt and olive oil until a smooth paste is achieved. Apply the mask by massaging it into your hair and leaving it in for about 20 minutes. The pineapple enzymes will help to nourish your follicles and give you with thick strong hair while the mix of olive oil and yoghurt can give your hair shine and help manage scalp irritation.
In a blender, mix gram flour, pineapple, and oatmeal till it reaches a grainy consistency, then apply to your face gently while slowly massaging in a circular motion. Do not leave the face mask on for more than 10 minutes. The mixture of pineapple for skin is an all-round facial care scrub. Pineapple and gram flour have been known be great for complexion, helping reduce dark spots and evening out the skin tone. The gram flour and oatmeal also work together to absorb excess facial oils while cleansing the skin surface.
Make a mash of pineapple and turmeric and apply to zits, pimples, and cuts on your skin. Due to Bromelain in pineapple, it helps in wound repair while turmeric helps reduce inflammation and aids in wound healing. Together ,these two ingredients can help your skin recover quickly while using natural ingredients.
Researchers believe pineapple provides a healthy serving of the vitamin B complex including thiamin, niacin, B6, and folate. These vitamins and minerals may assist your body in converting food into usable energy. Additionally, they are essential for the production of new red blood cells that carry oxygen to your organs and tissues3.
Dr. Rajeev Singh, BAMS
Also Read: 12 Incredible Health Benefits of Bananas
While pineapple has many potential health benefits, it may have some side effects too. These include:
Also Read: Best Home Remedies for Hair Growth
Pineapple is a nutrient-dense, multipurpose fruit, full of essential nutrients and antioxidants.
There are numerous proposed health advantages of pineapple, including improved digestion, increased immunity, and even lowering risks of certain cancers. It is found to be great for the skin and hair too! Although further studies are needed to confirm its health benefits, pineapple seems to show promising results and can be incorporated in routine diet. However, despite the benefits, consumption in moderation is key to prevent any side effects of pineapple. Also, if you have any medical conditions or are on certain medications, it’s best to discuss with your healthcare provider before including pineapple or any other food item in your routine diet.
Also Read: Health Benefits of Garlic (Lahsun)
Of course, consuming pineapples are good for your overall health, but this fruit must not be consumed in excess as it can lead to several health problems such as:
-Diarrhoea
-Vomiting and nausea
-Skin Rashes
-Excess menstrual flow
-Swelling in your cheeks and mouth
Note: Bromelain is a major substance that is found in pineapples and this has its merits and demerits probably if you do not consume this fruit in excess. So, make sure that you drink only one glass of pineapple juice every day and this will do you good.
Well, the answer is no because this can make you feel very uncomfortable if you do not have the habit of consuming pineapples for every breakfast. Make sure that you complete your breakfast and then consume some fresh pineapple juice and this would do you good. Consuming it on an empty stomach can result in acidity.
Pineapple may offer relief during periods due to its anti-inflammatory properties and bromelain content, which could help alleviate menstrual cramps. However, individual responses vary, and it’s essential to consider personal health and consult with a healthcare professional for personalized advice.
Pineapple can be included in a diabetic diet in moderation due to its low glycaemic index and high fibre content, which may help regulate blood sugar levels. However, it’s crucial for individuals with diabetes to monitor their carbohydrate intake and consult with a healthcare professional for personalized dietary recommendations.
No, pineapple thorns are not poisonous. The outer skin of a pineapple may have sharp spines, but they are not harmful if handled carefully.
Pineapple can be included in a kidney-friendly diet as it is low in sodium and provides essential nutrients. However, individuals with kidney issues should consult their healthcare provider or a registered dietitian to determine the appropriate amount based on their specific dietary needs.
While there’s no direct evidence that pineapple increases sex drive, its nutritional content, including vitamin C and manganese, can contribute to overall well-being, potentially indirectly supporting aspects of sexual health. However, individual responses vary, and lifestyle factors play a significant role in libido.
Yes, you can freeze pineapple. Cut it into bite-sized pieces, spread them on a tray to freeze individually, then transfer to a sealed bag or container for convenient, frozen pineapple whenever needed.
To determine if a pineapple is ripe, look for vibrant green leaves at the crown, a sweet aroma at the base, and a slightly firm texture with a little give when gently squeezed. Additionally, the golden colour at the base of the fruit can indicate ripeness.
While some believe pineapple may induce labour due to the enzyme bromelain, there is limited scientific evidence to support this claim. It’s essential to consult with a healthcare professional before attempting any natural methods to induce labour during pregnancy.
Pineapple juice may help reduce swelling due to its bromelain content, which has anti-inflammatory properties. However, it’s essential to consume it in moderation, and consulting with a healthcare professional is advisable for personalized advice on managing swelling.
No, pineapple leaves are generally not considered poisonous, but they are tough and indigestible. It’s crucial to avoid consuming them. For personalized health advice, consult with a healthcare professional.
No, pineapple eyes are not edible as they are tough and fibrous. It’s advisable to discard them before consumption. For personalized health advice, consult with a healthcare professional.
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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Lawsonia inermis L. also known as mehendi or henna is a shrub or small tree with dense branches, it is cultivated for its various parts (stem bark, roots, flowers and seeds) that are used in traditional medicine. It grows in tropical and subtropical areas. The benefits of mehendi are mentioned in abundance in the history of India Ayurvedic, Siddha, Unani and Chinese medicine. Mehendi has been an essential part of our traditions and it symbolizes fertility. Its popularity in India is due to the cooling effect of the herb which is useful for people in summers1,2.
Did you know?
The nutritional content fount in seeds of mehendi are seeds are1:
Allow me to share something that might pique your interest. The flowers of mehendi may have an interesting ability to relieve sun-induced headaches when applied in a paste form to the forehead. This traditional practice suggests that henna flowers might have soothing properties that may help alleviate headaches caused by sun exposure.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
The mehendi plant consists of a range of compounds that play a vital role in several human conditions2. It may have following properties
From what I have encountered, in Arabic and Indian medicine, the leaves and roots of mehendi are potentially effective against certain types of diarrhoea. By making a decoction from these leaves and roots, it is believed to help alleviate the symptoms of and provide relief from diarrhoea.
Dr. Smita Barode, BAMS
Mehendi extracts demonstrated blood sugar lowering and lipid-lowering activities in studies1 and thus can be used to lower cholesterol and triglycerides levels in blood in persons with diabetes. Diabetes is a major health condition and requires appropriate diagnosis and treatment from a professional doctor. Therefore, human trials of mehendi are necessary to provide its potential usage for managing blood sugar levels in humans.
Mehendi leaves extract demonstrated immunity stimulating effect immunomodulatory effect in studies1 as shown by the increase in a certain type of white blood cells, called T-lymphocytes. Further studies are needed to establish the claim of effect of mehendi for immunomodulatory effect.
Mehendi bark extract has also demonstrated hepatoprotective (liver protective) and antioxidant activity in studies1,3. Mehendi leaf extracts were able to reduce the weight of the liver and the total bilirubin content in the blood1. However more human studies are needed to estimate the extent to which it will be beneficial for human health.
In some countries, sickle cell anaemia is a common disease. In this condition, there is the formation of sickle-shaped red blood cells. These cells block the blood vessels and this results in obstruction in the transportation of oxygen. In several studies, mehendi has been found to prohibit the formation of sickle cells4. However, serious conditions like sickle cell anaemia must be diagnosed and treated by a doctor. Therefore, kindly consult a doctor and do not self-medicate.
Some components of mehendi have been found to possess antimicrobial activity3. Extracts of mehendi can possibly treat infectious diseases1. Researches1 show that mehendi extract has antibacterial activity against both gram positive and gram negative types of bacteria. Studies done on 13 ring worm fungi show a broad spectrum of activity in killing the fungi presented by mehendi plant extract1.
Mehendi fruits too may be effective against Sembiki forest virus (SFV)1. Studies also determined leishmanicidal, antimalarial, antihelminthiasis, antiscabies and trypanocidal activities by mehendi plant extracts, all of which are activity against varies harmful parasites1.
Some studies5 have also established that extracts of mehendi are capable of replacing disinfectants used commercially. Mehendi extract was found to be inhibiting the growth of Mycobacterium tuberculosis in some studies1. Mehendi plant was traditionally used in the indigenous system of medicine. Compounds isolated from the plant also show anti-inflammatory, analgesic, and antipyretic activity that can all help in fighting infections3. Leaves may show anti-inflammatory activity3. Further studies are needed to establish the claim of effect of mehendi for infections.
Extract of mehendi leaves was tested on the liver and human breast cells and they demonstrated cytotoxic (cell-killing) effects1,3. Compounds extracted from mehendi show anti-cancer activity against melanoma and colon cancer1. There is a need of more extensive research to validate the effect of mehendi in humans. Cancer needs to be diagnosed and treated by a qualified doctor, hence, kindly consult a doctor.
Mehendi leaf extract may enhance memory or other cognitive functions and behaviour mediated through monoamine neurotransmitters1,3. The studies seem insufficient to validate these claims, therefore consult an ayurvedic physician before taking mehendi for its effect on brain.
Anticoagulant activity of mehendi leaves was studied and established on the plant derivatives isolated from its leaves1. These activities of mehendi, however, are yet to be proved in humans.
Findings done histologically on the plant suggest the use of mehendi extract in wound healing as it shows several properties such as collagen production properties, enhanced wound contraction and increased skin breaking strength. These findings also suggest that we may use mehendi extracts in the burn wound infections management3. However, more human studies are needed to estimate the extent to which it will be beneficial for human health.
Mehendi seed extract was found to have antioxidant activity in research2. Due to the presence of polyphenols the plant extracts possess the ability to remove free radicals by engulfing them and producing antioxidants1. Studies6 show that fresh leaves of mehendi plant may be used to develop healthy foods due to their high antioxidant activity and consequent health benefits.
Though there are studies showing the benefits of mehendi in various conditions, these are insufficient. There is a need for further studies to establish the true extent of the benefits of mehendi on human health. Furthermore, every person may respond differently to these herbs. Therefore, it is important to consult a doctor before using mehendi for any medical condition.
In my view, mehendi leaves might offer an interesting benefit when it comes to managing obesity. In Indonesia, it is believed that consuming tea made from these leaves may help in managing weight and keeping obesity at bay. While more research is necessary to fully understand the underlying mechanisms, the fact that mehendi leaves might be associated with weight management sparks curiosity.
Dr. Rajeev Singh, BAMS
Mehendi leaf is ground into a paste, or the dried leaves are powdered and used as hair dye for decorating hands, nails and feet. It gives relief in jaundice, skin diseases and smallpox1.
Mehendi has fragrant flowers and a concoction of the flowers may aid bruises to heal faster when applied locally1.
Mehendi seeds when powdered and mixed with ghee may be effective in treating dysentery1.
The decoction of mehendi bark can be applied to burns and scalds. It is also effective in cases such as enlargement of the spleen, jaundice, calculus, and as a supplementary treatment in leprosy and obstinate skin problems1.
Mehendi may be a remedy for problems like gonorrhoea and herpes infection. Roots may be pulped and used for sore eyes and applied on the head of children for boils. In some parts of Cambodia, people drink a decoction for a diuretic action. Combined with indigo, mehendi root may become a powerful abortifacient1.
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
According to what I’ve noticed, traditionally the leaf and flower infusions of mehendi may be used externally to fend off ulcers and rheumatism. Additionally, these infusions might be consumed orally to alleviate symptoms of tetanus, epilepsy, and stomach pains.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Mehendi extracts are studied and found to be safe to be used ordinarily1. It may be safe in pure form while henna tattoos have been reported to induce chronic psoriasis, intensely itchy erythematous, blistering eruptions to painful, itchy exudative bullous eruptions, swelling, or renal collapse and failure8.
If you experience any side effect on consuming mehendi, you must consult the doctor who prescribed it to you immediately.
Also Read: Neem: Uses, Benefits, Side Effects, and More!
Also Read: Lavender – Uses, Benefits, Side Effects & Precautions
Yes, All the mehendi plant’s parts are used to treat a variety of ailments. Mehendi is rich in phytochemicals and eating mehendi helps in protection against several diseases2.
Studies on the plant suggest that it is effective in wound healing as it has properties such as collagen production properties, enhanced wound contraction and increased skin breaking strength3. Mehendi bark decoction may also be directly applied on burns it is suggested to take proper treatment for wounds to avoid risk of worsening it.
Mehendi may give relief in jaundice1. The bark is used to be consumed in jaundice3. This claim would need further studies to be proven, consult a doctor for proper advice.
Henna can help our hair as it shows antidandruff activity; it also contains a dye molecule called Lawsone, which when processed becomes Henna powder dye. Henna has a natural affinity to the proteins in our hair, making it potentially able to ”stain” the colour onto the hair shaft9. However the evidences are insufficient to support any helpful effect of mehendi on human hair.
Mehendi has been used in some parts of Cambodia. People drink a decoction of mehendi roots as a diuretic1. However no large scale studies have been able to provide evidence for this effect.
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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On the internet, you may find many diet plans for weight loss. But you may not find many for weight gain, even though there are a significant number of people who struggle with gaining weight.
Individuals who are underweight or skinny may have an underlying issue which may not always be because they eat too few calories for a prolonged period of time. Being underweight or malnourished may lead to different medical illnesses.
The weight gain equation is quite simple and is based on the amount of calories that you can burn. If your metabolism is high or you vigorously exercise, you may need to consume more calories to meet your body’s requirements. Simply overeating may not be a solution to gain weight. However, spacing your meals as three to six times a day, adding more protein and fat to your diet, and including high-calorie snacks can be some ways to gain weight naturally under a nutritionist’s guidance.
People who consume various supplements and unhealthy foods to gain weight quickly without doing any prior research may face medical problems. Thus, it’s important to be mindful of what you eat and cautious to not make extreme changes to a diet and lifestyle without the advice from a doctor. You may eat healthy foods that can help build muscle and increase your strength. If you are trying to gain some weight and wondering what you should eat to gain weight, the following guide may help for healthy foods that you can eat 1.
As highlighted earlier, the main concept is to eat more calories than you use during your day. A rough estimate you can aim for is to take in 300 – 500 more calories than what you need. Another general idea is to eat more meals each day, rather than increasing the size of your existing meals. Increasing the amount of good quality fats and proteins in your diet may also be necessary when you’re trying to gain weight. It is recommended not to consume unhealthy fats and junk foods in an effort to put on weight. These types of food will result in weight gain only around your stomach area and thighs and can cause serious long-term issues in the coming years like diabetes, obesity and heart issues. It may also be a good idea to incorporate regular (but not intensive) exercise into your daily routine, as this can help build up your muscle mass and also boost your metabolism and strength 1.
Milk is considered a complete food because it is rich in all nutrients that are essential for our body. It is high in proteins, calcium, carbohydrates, fats, minerals, and vitamins. It is an excellent source of protein that provides both casein and whey proteins. Studies4 have found that milk can help add muscle mass to the body. You can try drinking two glasses of milk per day with a meal or before or after a workout. If you are unable to digest milk as a whole, have it in a form of curd, yoghurt, or buttermilk1.
Rice is one of the most convenient and cheap sources of carbohydrates that can be beneficial to gain weight. Rice is also a calorie-dense food that means you can obtain carbohydrates and calories from a single serving. One cup of rice provides about 160 calories that contribute to gain weight 5.
You can have rice with different curries and vegetables that are high in proteins. This is the easiest way to add taste, calories, and a protein boost. Khichdi is a good example of a complete meal and helps to achieve better health and nutritional value while gaining weight.
Consuming dried fruits and nuts can be beneficial for weight gain. This super-food contains various antioxidants, proteins, calories, and micronutrients. All types of dried fruit and nut have a naturally high sugar content that may help gain weight. You can eat them raw or roasted or even add them in yogurt, smoothies and milkshakes. A daily handful of dried fruits and nuts such as almonds, walnuts, and cashew can be considered best for weight gain6.
Homemade smoothies are much healthier than ready-made protein supplements. A shake may be most effective at helping to build muscle if taken shortly after a workout. They are also rich in flavour and taste. Here are some examples of homemade smoothies that can help gain weight quickly, such as chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake. Do make it a point to add some natural sweetness to increase up the calories like dates, honey, jaggery, agave etc3.
Red meat is a rich source of protein that helps to build muscles and increase weight. It contains leucine and creatinine, nutrients that play a significant role in increasing muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain9. Both fatty and lean muscles provide proteins that can help you to gain weight8. One of the best sources is fat beef dishes brisket. But do remember to keep in mind your other medical parameters while consuming any non-vegetarian meals especially red meat or shelled fish.
Gaining weight can be relatively straightforward for non-vegetarians, given their wide array of food choices. However, it poses more challenges for vegetarians and can be even more difficult for those who are on restrictive diets. Vegetarians and those who are lactose intolerant face the issue of limited options. To address this, here are some recommended food items you may use. To boost calorie intake in these dietary preferences, consider incorporating soy milk, almond milk, coconut milk, rice milk, nuts, seed butters, tofu, olives, avocado, and vegetable oils into your meals.
Dr. Rajeev Singh, BAMS
Fatty fish such as salmon is rich in essential fatty acids and proteins. They help to gain weight and also boost your immunity. Omega-3 present in these fishes is considered the best source that is significant for weight gain10. You can prepare different dishes from salmon like steamed fish, fried fish, and smoked salmon. In India, Surmai and Ravas are the closest to Salmon.
Starchy foods such as potatoes, sweet potatoes and corn are a popular and tasty option for quick weight gain. It is a cost-effective option that provides extra calories for your body. These foods contain carbohydrates and calories that increase muscle glycogen stores. Studies have found that many of these starchy foods also contribute to essential nutrients and fibre, as well as resistant starch, which can help nourish your gut bacteria and help gain weight7, 12.
The simple whole grain bread is a good source of carbohydrates that will increase your weight. They can be a well-balanced meal when prepared with protein sources like eggs, meat, and cheese or paneer. The live, good bacteria in sourdough feed bacteria in the gut that can strengthen your immune system13. Sour dough breads can be combined with avocado for a healthy meal balance.
Avocados are an excellent source of fats, antioxidants, vitamins, and fibres14. You can add avocado to your main meal, sandwiches, and other dishes which can be beneficial for weight gain3. Guacamole is a very common avocado dish which comes close to the Indian or Asian cusine.
Whole eggs are a valuable option for weight gain as they are full of proteins, calcium, and healthy fats2. They are muscle building foods and are readily available everywhere . It is beneficial to eat the whole egg, as the egg yolk is most nutritious.
Studies11 have shown that increasing the intake of fats and proteins might help you gain weight naturally. To my knowledge, food items like red meats, chicken, fish, beans, whole milk, eggs, cheese, full-fat yoghurt, nuts, butter, and olives may help in gaining weight while maintaining your health. You may try these options in your meals in different combinations.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Healthy oils are extremely calorie-dense and do not come with the downsides of other unhealthy oils. You can add these oils to salad dressings, as a seasoning base, or for cooking. Avocado oil, extra virgin olive oil and coconut oil are three healthy oils that can help increase your caloric intake. Another method to incorporate healthy oil into your diet is to add one of these oils with a small amount of butter to your morning coffee. It is delicious and healthy!
Also Read: Natural Home Remedies To Reduce Belly Fat
The possibility of gaining weight overnight is a hoax or myth. A healthy, consistent diet, strength training and a set of different weight gain exercises all play their part in helping you gain weight. Out of this, diet and food have an important role. The following meal-plan can be incorporated for your weight gain diet:
Include food items like whole-grain bread slices with peanut butter and honey; a glass of milkshake; a medium-sized seasonal fruit; milk with chia seeds or sabja and oats; poached eggs; avocado toast. Avoid caffeine products like tea or strong coffee. You can also incorporate Indian foods like paratha or thepla with curd or idli or dosa with sambar and chutney. with curd or idli or dosa with sambar and chutney. or dosa with sambar and chutney.
You can add food items like chicken pasta made with leafy green vegetables, feta cheese, olive oil, tomato and avocado; egg, cheese and salad wraps; lentil, vegetable and barley soup; chicken and noodle stir fry; a bowl of rice with vegetables and fish; chicken rice with corn; chapati, chicken curry and a bowl of yoghurt or Indian staple food Khichdi made with rice and dals and vegetables as a one pot meal.
You can add your choice of rice/chapati as preferred and have it with fish, chicken, vegetables. A bowl of chicken soup with corn may also be added. Do add some salad to balance the fibre intake for the day..
Dried fruits have a great potential in helping gain weight. A handful of almonds, cashews or walnuts every day may be a healthy snacking option. Seeds like sunflower seeds and whole-grain crackers with hummus dip serve as a great snack option.
Also Read: 10 Best Foods For A Healthy Gut System
There are many foods and supplements available that help with weight gain. Instead of trying to take in large amounts of sweets or fatty foods, choosing high-calorie foods that provide energy and build muscle mass may be beneficial. Regular, age-appropriate exercise along with a healthy and calorie-rich diet may be the best way to put on weight in a healthy manner. Avoid snacking in between meals, ensure that you are always hydrated and maintain a healthy, nutritious diet only. You will need a little perseverance as gaining weight is not a sprint, it takes patience, but the results will be worth the wait.
Also Read: Acidity Problems? 21 Home Remedies That Can Help
Yes, fruits can be a part of a weight gain diet as they provide natural sugars, vitamins and minerals. High-calorie fruits like bananas, avocados and mangoes can contribute to healthy weight gain. Pairing fruits with other calorie-dense foods can create nutritious and calorie-rich meals.
Yes, nuts are beneficial for weight gain as they are calorie-dense and packed with healthy fats, protein and fibre. Incorporating nuts into your diet can provide an easy and nutritious way to increase daily calorie intake.
Adding healthy fats to your diet for weight gain can be done by incorporating foods like avocados, nuts, seeds, olive oil, coconut oil and fatty fish into your meals. These sources of healthy fats not only increase calorie intake but also offer many health benefits.
Yes, dairy products can aid in healthy weight gain. Full-fat dairy options like whole milk, yogurt and cheese are rich in calories, protein and calcium, making them excellent choices for those looking to gain weight in a healthy manner.
Yes, including protein-rich foods in a weight gain diet is essential as protein is crucial for muscle development and repair. Foods like lean meats, poultry, fish, eggs, beans, lentils and dairy products are excellent sources of protein.
Yes, smoothies can be helpful for weight gain when prepared with calorie-dense ingredients. Incorporating fruits, nuts, seeds, yogurt, milk and protein powders into smoothies can make them nutritious and calorie-rich meals.
Yes, whole grains are good for weight gain as they provide complex carbohydrates, fibre and essential nutrients. Foods like whole-grain bread, pasta, brown rice and quinoa can be excellent additions to a weight gain diet.
Yes, you can gain weight healthily with plant-based foods by focusing on calorie-dense options like avocados, nuts, seeds, legumes, whole grains and plant-based protein sources like tofu and tempeh.
You can incorporate more calories into your meals for weight gain by adding healthy fats, protein-rich foods and calorie-dense ingredients like nuts, seeds, avocados and dried fruits. Eating frequent, balanced meals and snacks throughout the day can also help increase calorie intake.
1.. Health Direct Australia. What to do if you are underweight [Internet]. www.healthdirect.gov.au. 2019 [cited 2025 Apr 15]. Available from: https://www.healthdirect.gov.au/what-to-do-if-you-are-underweight
2. Emrani AS, Beigrezaei S, Zademohammadi F, Salehi-Abargouei A. The effect of whole egg consumption on weight and body composition in adults: a systematic review and meta-analysis of clinical trials. Systematic Reviews. 2023 [cited 2025 Apr 17]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10353215/
3. Dietary Advice about Gaining Weight in a Healthy Way [Internet]. North Tees and Hartlepool NHS Foundation Trust. 2023 [cited 2025 Apr 15]. Available from: https://www.nth.nhs.uk/resources/dietary-advice-about-gaining-weight-in-a-healthy-way/
4. Berkey CS, Rockett HRH, Willett WC, Colditz GA. Milk, Dairy Fat, Dietary Calcium, and Weight Gain. Archives of Pediatrics & Adolescent Medicine [Internet]. 2005 Jun 1 [cited 2025 Apr 15];159(6):543. Available from: https://jamanetwork.com/journals/jamapediatrics/fullarticle/486041
5. Calorie Content Food List Starches and Grains: 80 calories per serving [Internet]. Calorie Content Food List . [cited 2025 Apr 15]. Available from: https://www.nutrition.va.gov/docs/UpdatedPatientEd/CalorieContentFoodList2018.pdf
6. Services D of H & H. Weight and muscle gain [Internet]. www.betterhealth.vic.gov.au. [cited 2025 Apr 15]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/weight-and-muscle-gain#bhc-content
7. Welter G, Rokuski S. NUTRITION COUNSELING -CAMPUS HEALTH SERVICE -HEALTH PROMOTION Gaining Weight: A Healthy Plan for Adding Pounds [Internet]. Gaining Weight: A Healthy Plan for Adding Pounds. [cited 2025 Apr 15]. Available from: https://www.health.arizona.edu/sites/default/files/weight_gain_healthy_ways_to_add_pounds.pdf
8. Barr B, Levitt DE, Gollahon L. Red meat amino acids for beginners: A narrative review. Nutrients. 2025 [cited 2025 Apr 17]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11946737/
9. Khodayari S, Sadeghi O, Safabakhsh M, Mozaffari-Khosravi H. Meat consumption and the risk of general and central obesity: the Shahedieh study. BMC Research Notes. 2022 [cited 2025 Apr 17]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9628015/
10. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition. 2012 [cited 2025 Apr 17]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3262608/
11. National Academies Press (US). Factors that influence body weight. Weight Management – NCBI Bookshelf. 2004 [cited 2025 Apr 17]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK221834/
12. Bojarczuk A, Skąpska S, Khaneghah AM, Marszałek K. Health benefits of resistant starch: A review of the literature. Journal of Functional Foods. 2022 [cited 2025 Apr 17]. Available from: https://www.sciencedirect.com/science/article/pii/S1756464622001645
13. Lau SW, Chong AQ, Chin NL, Talib RA, Basha RK. Sourdough microbiome comparison and benefits. Microorganisms. 2021 [cited 2025 Apr 17]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8306212/#sec4-microorganisms-09-01355
14. Powell J. Avocados – the nutrition source. The Nutrition Source. 2024 [cited 2025 Apr 17]. Available from: https://nutritionsource.hsph.harvard.edu/avocados/
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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The liver is one of the most hardworking but undervalued organs in the body. While much attention is given to heart health, weight loss, and glowing skin, it is the liver that performs approximately hundreds of essential functions. These include storing nutrients like sugar, minerals, and vitamins to fuel the body; controlling the production and excretion of cholesterol; producing bile, which is stored in the gallbladder and helps break down fats1; and filtering out harmful substances, such as alcohol, medicines, and environmental factors2.
Just like the heart, the liver can also be stressed; however, unlike heart problems that may show early signs, the symptoms of a distressed liver show up very late. The liver is stressed when it is overworked and becomes sluggish.
So, how do you understand if the liver is in distress? Here are 17 symptoms that may indicate your liver is under stress:
Skin discolouration may sometimes be linked to liver problems. If your skin colour changes to jaundice yellow or pale with a blue tinge, your nails or fingertips turn yellow, or you have yellowing of the eyes, it is advisable to visit a doctor. This change in colour occurs because the body is unable to flush out the toxins, which leads to bilirubin accumulating under the skin, causing skin discolouration3.
Feel bloated frequently and have constipation too? Frequent indigestion may be associated with liver issues. With bloating, you may experience stomach pain as well4. This happens because the bile is unable to break down the food during digestion.
Another important sign is Spider naevi. Spider naevi or angiomas are small clusters of blood vessels that form just beneath the skin, often spreading outward like a spider’s legs. Angiomas typically appear red or purple in colour. These are often present in excessive numbers in people with liver disease.
Dr. M.G. Kartheeka, MBBS, MD (Pediatrics)
The liver plays an essential role in filtering blood and supports the synthesis of many nutrients needed for good health. However, when the liver is stressed, it may affect the synthesis and delivery of nutrients to muscles, tissues and tendons. This may lead to symptoms such as muscle cramps, weakness, and fatigue5.
Do you feel tired all the time? Persistent fatigue may occur when the liver isn’t functioning efficiently. When the body is under continuous strain, it may place additional pressure on the liver and other organs, leading to persistent tiredness. It is best to get your liver checked at this point5.
Is your urine darker than usual? It is possible that this may be due to inadequate water intake, which may cause your stools to be darker too. If you start drinking enough water and the colour of your urine and stool lightens, all may be well. However, if your urine and stool colour are still dark, you should seek medical help as this may be caused by liver problems5.
The culture of fast foods these days is slowly damaging the liver due to non-alcoholic fatty liver disease. Avoiding refined sugar and fast foods and eating before dusk helps a lot in prevention of fat accumulation in the liver, which can allay liver stress symptoms (by promoting weight loss).
Dr. Nikhil Yadav, MBBS MD, CCEBDM
When the liver is stressed, some individuals may experience mood changes or emotional disturbances, such as irritability, anxiety, mood swings, and depression, and some may even experience cognitive impairment, meaning their memory, attention span, and decision-making may be affected6.
Another potential liver distress symptom is little-to-no interest in food. A reduced desire to eat is often caused by an underlying health issue and should be taken seriously5.
Although irregular sleep pattern is a common occurrence amongst millennials due to a stressed lifestyle, a study7 found that liver cirrhosis was responsible for unusual sleep patterns in many patients.
When you have liver problems, the liver may not be able to purify your blood adequately. When toxins are not removed from the blood, it may lead to symptoms like memory loss, difficulty thinking, and confusion5.
Abnormal skin itchiness may be a symptom of liver cirrhosis3.
Liver disease tends to develop over time, slowly replacing healthy liver tissue with scarred or damaged tissue. This affects liver function and changes the metabolism, hormonal balance, and many other factors, which may lead to weight gain8.
Experts believe that when you develop nonalcoholic fatty liver disease (liver disease not associated with alcohol), your palms start to turn reddish, an outward indicator of liver dysfunction3.
Another probable symptom of nonalcoholic fatty liver disease is the enlargement of breasts in men. Although the exact cause of this is unclear, it is speculated that this may occur due to excess production of the female hormone, oestrogen, in this condition9.
Liver damage also manifests in the form of easy and sudden skin bruises and even bleeding5.
Swelling in the ankles and feet may also be associated with liver dysfunction. There may also be abdominal swelling due to the accumulation of fluid in the abdomen5.
Liver function tests are commonly recommended blood tests for measuring different enzymes, proteins and other substances made by the liver. Changes noticed in liver function tests should be reviewed by a physician to find the cause and manage the condition.
Dr. Ashish Bajaj, M.B.B.S., M.D., in Clinical Pharmacology and Toxicology
Experiencing chills is often a natural response of the body when the mercury drops or when you are developing a fever. However, if none of this fits the bill, it could indicate cholestasis (blocked or reduced bile flow) associated with liver disease10.
When the liver is under stress, it can disrupt many bodily functions and may be associated with symptoms such as ringing in the ears, sleep disturbances, dizziness, blurry vision, allergic reactions, gastrointestinal bleeding, reduced sex drive, unexplained weight changes, sensitivity to chemicals, and the appearance of spider veins11,5.
Also Read: Natural Home Remedies for Fatty Liver
A healthy liver is important for overall well-being, as it supports many essential functions like the storage of nutrients, digestion, and filtering blood. If you are experiencing any of these symptoms mentioned in this article, it is advisable to consult your doctor or a liver specialist today to identify the cause of your symptoms and support the timely management of liver issues.
Also Read: What is Hepatitis A? Causes, Symptoms, and How It Spreads
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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Turmeric Milk, also known as ‘Haldi ka Doodh’ or ‘Golden Milk’, is a simple, yet powerful drink that has been used for various health benefits.
From strengthening immunity and reducing inflammation to improving digestion and promoting better sleep, this golden drink offers a range of health advantages. Let’s explore the science behind why adding turmeric milk to your daily routine can be so beneficial.
Let’s understand why making turmeric milk a daily ritual can boost your health.
Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.
Turmeric contains curcumin, which has been shown in research[10] to be highly effective in reducing inflammation.
Curcumin works by inhibiting key enzymes like cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and inducible nitric oxide synthase (iNOS), which play a role in inflammation. This makes turmeric milk especially beneficial for those dealing with acute or chronic pain, swelling, and other inflammation-related issues[3].
Curcumin in turmeric milk is also a potent antioxidant. It helps protect the body from damage caused by free radicals, reducing some risk factors of chronic conditions like heart disease and cancer [3].
Turmeric milk can also help boost immunity. With its natural anti-bacterial, anti-viral, and anti-fungal properties, it helps protect the body from various infections[11]. Many doctors recommend having a teaspoon of turmeric in a glass of warm milk daily to fight the common cold.
Curcumin in turmeric helps regulate blood sugar and may delay the onset of type 2 diabetes when paired with a healthy diet and active lifestyle. Type 2 diabetes occurs when the body’s cells don’t respond well to insulin, leading to high blood sugar. Curcumin reduces inflammation, which helps maintain better blood glucose levels. Those with or at risk of diabetes should choose unsweetened turmeric milk[2].
Curcumin, the antioxidant in turmeric, helps protect against heart diseases and diabetic cardiovascular complications. It may also help lower bad cholesterol levels and may offer some protection from harmful changes in blood vessels caused by atherosclerosis[12].
Curcumin in turmeric interferes with cancer cell growth, making turmeric milk a healthy addition for those at risk. While it’s not a cure or treatment, it can be a beneficial part of a balanced diet, unless advised otherwise by a healthcare professional[3].
Curcumin has positive effects on brain health, helping prevent the buildup of amyloid plaques associated with Alzheimer’s disease[4]. It can complement prescribed treatments and therapies for better cognitive function.
From my perspective, curcumin, present in turmeric may actually help improve memory and attention in adults who don’t have dementia. Studies have shown that taking 90 milligrams of curcumin, found in turmeric, twice a day for 18 months might have a positive effect on brain function[13], making it easier to remember things and stay focused.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Curcumin boosts brain-derived neurotrophic factor (BDNF) and supports the levels of neurotransmitters like serotonin and dopamine, potentially helping patients with depression[5].
The antioxidant properties of curcumin in turmeric help prevent cellular damage, slowing down visible signs of ageing like fine lines and wrinkles. It may also encourage new cell growth[6].
Turmeric aids digestion by reducing bloating and promoting bile production in the gallbladder. It’s commonly used in Ayurveda to treat pancreatitis, along with other herbs and dietary changes[3].
I might disclose some of curcumin’s cool superpowers! Studies[14] show that it might be effective against Helicobacter pylori, a bacterium that causes tummy troubles like gastritis and ulcers. It might actually stop the growth of H. pylori and help get rid of it from infected mice and help repair the damage caused by the bacteria in the stomach.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Turmeric’s antioxidants can be beneficial for those suffering from glaucoma and cataracts, supporting eye health[7].
Turmeric’s anti-inflammatory, antimicrobial, and antioxidant properties help heal wounds, prevent acne, fight eczema and psoriasis, reduce scars, and give skin a natural glow[1].
Curcumin may reduce pain and improve joint function in those with rheumatoid arthritis, while also supporting overall bone health[8].
Milk is packed with essential nutrients like calcium, vitamin D, B vitamins, potassium, and omega-3 fatty acids, making turmeric milk a nutritious and complete drink.
A warm glass of turmeric milk before bed can help you relax and sleep better[9]. However, for long-term sleep issues, consult a doctor as it’s only a supportive addition.
Also Read: Natural Home Remedies for Breast Pain
In large amounts, curcumin may cause stomach pain in some people, this may be accompanied by nausea and cramping. This kind of overdose is highly unlikely with regular turmeric powder or turmeric milk, as the amounts in both of those are safe enough for most people. Make sure the turmeric used is free from adulteration.
Other than this, there aren’t many serious reactions to worry about with turmeric milk. In case you are lactose intolerant, you should avoid store-bought or readymade turmeric milk, as it can set off a serious allergic reaction. People with known allergies should only consume self-made turmeric milk using allergy-safe ingredients.
Here’s a quick recipe to make this drink.
Also Read: Natural Home Remedies For Dark Neck
1. Add 1 teaspoon of turmeric powder to a glass of milk. You may also add a 1-inch piece of fresh ginger for extra flavor.
2. Boil it for 10 to 12 minutes.
3. Once you strain it, your turmeric milk is ready for drinking.
4. Add a very small amount of jaggery for sweetening if required. People with diabetes should consume it unsweetened.
5. You can also add clove, ginger, cinnamon, and cardamom to it while boiling for additional health benefits.
6. Always add a pinch of black pepper to turmeric milk for better absorption of turmeric by our body.
Also Read: Tamarind (Imli): Uses, Benefits, Side Effects and More!
A simple glass of turmeric milk has many health benefits that many of us may overlook. From helping in digestion to improving sleep, ‘haldi ka doodh’ can be really beneficial to overall well-being.
Turmeric milk is believed to have calming properties, primarily due to its potential to reduce inflammation and soothe the nervous system. Many people find drinking warm turmeric milk before bedtime can promote relaxation and improve sleep quality.
Yes, turmeric milk can be consumed daily, especially as part of a balanced diet. However, it’s essential to use it in moderation and be mindful of any potential interactions with medications or existing health conditions. Consulting a healthcare professional is advisable, particularly if incorporating it into a daily routine.
Turmeric milk is generally considered safe during pregnancy when consumed in moderate amounts. However, pregnant women should consult their healthcare provider before adding any new ingredients to their diet, including turmeric, to ensure it aligns with their individual health needs.
Yes, lactose-intolerant individuals can enjoy turmeric milk by using dairy-free milk alternatives like almond milk, soy milk or coconut milk. These options provide the same benefits without the lactose found in regular cow’s milk.
Turmeric milk’s anti-inflammatory and antioxidant properties may provide relief for cough and common cold. The combination of turmeric and warm milk can soothe the throat and promote overall comfort during respiratory illnesses. This can be used as a supportive measure along with prescribed treatment.
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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Masoor dal (Lens culinaris), also called red lentil, is a staple food in every Indian household. It is widely cultivated in warm, tropical, and temperate zones for its edible and nutritious seeds. In addition, it is an important source of protein for the vegetarian population in developing countries. Masoor dal is red in colour; it is a split whole masoor and does not have any skin. The whole masoor is brown in colour1.
Masoor dal is a good source of carbohydrates, proteins, fibers, vitamins, and other micronutrients1. Masoor dal is rich in macronutrients, micronutrients, and bioactive components. The nutritional value of slip masoor dal is given below2.
Nutritional value of masoor dal (micronutrients) per 100 grams has bioactive phytochemicals like flavonoids, catechin, stigmasterol, campesterol, β-sitosterol, and tannins3.
Masoor dal has been traditionally used in some cultures for skin care, such as applying it as a paste for general skin support or soothing minor irritations. In some traditional practices, roasted and milled masoor dal has also been used for minor skin discomforts. However, there is currently insufficient scientific evidence to support these uses. These traditional applications should not be considered a substitute for medical treatment3.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Masoor dal offers many health benefits, the components of masoor dal may be responsible for these beneficial effects, these beneficial properties are listed below5.
The presence of a vast majority of nutrients and phytochemicals in masoor dal may be beneficial to health. Its content of vitamins, fibres, and flavonoids is associated with several potential uses, as outlined below.
High content of fibres and carbohydrates found in masoor dal can benefit people trying to manage their blood sugar levels. Including lentils in the diet may help individuals with type 2 diabetes as it helps in the management of diabetes. It is also recommended in the diet of the general population to prevent diabetes4.
Consumption of lentils is associated with a reduced risk of obesity. The high fibre content of lentils gives the feeling of fullness sooner, reducing food intake and potentially controlling body weight. You must consult a nutritionist for advice before changing or adding anything to your diet5.
The high protein content in masoor dal can help individuals who want to improve their protein intake. Make sure to consult a doctor before adding it to your diet to know if it is right for your situation3,6.
Consumption of masoor may also be beneficial for cardiovascular health. Pulse consumption may have some effects on the incidence of cardiovascular diseases, including hypertension, by having potential effects on serum cholesterol levels. These activities, however, are yet to be proven in humans. Moreover, cardiovascular conditions must be properly diagnosed and treated by a specialist doctor. Therefore, kindly ensure to consult a doctor3,5.
Consumption of masoor dal might also be associated with a positive effect on breast cancer in people. Plant lectins found in masoor dal have potent biological activity. They may have anticancer activity. The protease inhibitors found in masoor dal may also have cancer-preventing properties. There is a need for more extensive research to validate the effect of masoor dal in humans. It is important to note that cancer must be diagnosed and treated by a qualified medical professional. Therefore, always consult a doctor for appropriate diagnosis and treatment.
Although studies show the benefits of masoor dal in different health conditions, this information is insufficient. Hence, there is a need for further studies to establish the true extent of the benefits of masoor dal on human health. Furthermore, every person may respond differently to these herbs. Therefore, it is important to consult a doctor before using masoor dal for any medical condition3.
Masoor dal is rich in proteins, which makes them incredibly valuable to our diet. In fact, their protein content is closely similar to that of animal proteins, giving them a high food value.This protein can be easily digested, and do not cause harmful uric acid accumulation in our bodies8.
Dr. Smita Barode, B.A.M.S, M.S.
Masoor dal can be eaten as whole masoor dal as well as split masoor dal. Before preparation, the masoor dal is checked for any stones or foreign matter, and then they are rinsed with water till the water comes out clear. Masoor dal is then boiled to a stew-like consistency with vegetables and then seasoned with a mixture of spices to make dal, which is usually served with rice and roti2.
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Also Read: Chayote: Uses, Benefits, Side Effects & More
Overconsumption of masoor dal may lead to digestive discomfort, including intestinal gas, abdominal bloating, and cramping. As it is high in dietary fibre, it is advisable to increase its intake gradually to allow the body to adjust. Additionally, drinking sufficient water can help the fibre move smoothly through the gastrointestinal tract, reducing the likelihood of discomfort7.
If you experience any side effects from consuming masoor dal, consult a doctor immediately.
Masoor dal contains compounds known as lectins, which may have potential in supporting the body’s defence against retroviral infections such as HIV3. However, more research is needed to confirm these effects in humans.
Dr. Rajeev Singh, BAMS
There is a lack of sufficient data regarding the interaction of masoor dal with any other drugs. Therefore, consult a doctor before taking it, especially if you are on medication or are receiving treatment for any condition.
Also Read: 12 Nutritional Benefits Of Bajra (Pearl Millets)
Masoor dal is a nutritious legume that may offer various health benefits due to its rich content of proteins, fibres, and bioactive compounds. However, further research is needed, and it should be consumed as part of a balanced diet under proper guidance.
Also Read: Urad Dal: Uses, Benefits, Side Effects, and More!
Masoor dal is a good protein source. It is also good for the heart and can help in obesity.
The dietary requirement for fibre depends on many factors such as gender and age.
Masoor dal is generally considered safe for individuals with diabetes, as its high fibre content may help in managing blood glucose levels. It is often recommended as part of a balanced diet for those with type 2 diabetes. However, scientific studies on the specific benefits of masoor dal in humans are currently limited. Therefore, it is essential to consult a qualified healthcare provider for proper diagnosis and treatment before using masoor dal for managing diabetic conditions. It is not advisable to use masoor dal or any other herb as a substitute for prescribed medical treatment without professional guidance.
Avoid depending on one food for your fibre intake. Try to incorporate two more foods to make up for your daily fibre requirement. Including fruits and vegetables would be a good choice. One hundred grams of masoor dal (split masoor) has 4.3 grams of fibre.
After six months of exclusive breastfeeding, babies can start eating solid foods. Cooked masoor dal would be a good source of fibre, vitamins, and minerals for the baby. Consult a doctor before adding masoor dal to a baby’s diet.
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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People these-days are getting very particular about their health and are focusing on natural ways to build their immunity. Their attention is diverting towards consuming a good diet rich in essential nutrients which helps strengthen the immune system, and the mineral zinc plays a crucial role when it comes to boosting immunity and improving health.
Zinc is a trace mineral that plays an important role in many body functions. About 60% of zinc is present in the muscles, 30% in bone, hair, skin and plasma, and some in organs like pancreas, liver, kidney and brain. Zinc is essential for healthy immunity because of its role in the activation of T lymphocytes and enhancing functioning of natural killer cells (major components of your immune system). It is also vital for over several enzymes in the body, and plays a role in protein synthesis, wound healing, DNA synthesis, and is necessary for a proper sense of taste and smell1.
Zinc deficiency is a common issue because your body doesn’t store it, so you need to get enough zinc from your daily diet. Knowing the right food items to choose can help boost your zinc levels and maintain proper functioning of the body including immune support. In this blog, we will discuss about some food sources that are rich in zinc and can keep your health in good shape.
Before we move onto the sources, let’s understand the daily requirement of zinc by our body.
Actually, only a small amount of zinc is needed to maintain good health. According to ICMR 2020, the recommended daily allowance of zinc for women is 13.2 mg and for men is 17mg. For pregnant women, the recommended daily intake of zinc is 14.5 mg, and for breastfeeding women, it is 14.1 mg2.
Though the requirement of zinc by the body is minimal, it is essential for proper functioning. Low levels of zinc may cause diarrhoea, stunted growth, hair fall, eye, and skin lesions, loss of libido, and suppressed immunity.
I may suggest a fantastic option for all the veggie lovers out there who want to ensure they’re getting enough zinc: raw green peas! These vibrant little green gems might not only be delicious but are also packed with this essential mineral. In fact, 100 g of raw green peas may provide you with approximately 1.24 mg of zinc19.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Animal foods are considered to be the best sources of zinc. Since there are lesser plant-based sources of zinc available, vegetarians are more likely to fall short on this mineral. However, there are some best plant-based sources of zinc available for vegetarians. These include the following –
Indians commonly use chickpeas in their meals. If you want to fill your zinc requirement without eating meat, then chickpeas are the best option. A small cup containing 100g of raw chickpea will provide 2.7 mg zinc3. You can use chickpeas in curries, salads, or snacks.
I would recommend boiled lima beans if you’re looking to boost your zinc intake. These mighty legumes might not only provide a burst of flavour but may also offer a valuable source of this essential mineral. They boast an impressive 1mg of zinc per 100 g of boiled lima beans18!
Dr. Rajeev Singh, BAMS
Lentils are the best source of zinc. They are also low in fat and calories, and contain essential nutrients like proteins and fiber. A cup of approximately 100gms contains zinc about 3.31 mg in whole and 3.6 mg of in dal lentil4. Use them in regular meals in the form of curries.
Pumpkin seeds are super versatile and easy to add to countless meals. 100gm of pumpkin seeds contain 7.8 mg of Zinc5. Consuming a diet rich in pumpkin seeds could increase immunity and fight inflammation in the body.
While having fresh watermelon juice, don’t throw its seeds. Believe it or not, watermelon seeds are highly nutritious, containing zinc and other micronutrients. 100gm of watermelon seeds contain 10.13 mg to 10.24 mg of zinc6, you can dry them and eat them as a daily snack. These seeds help enhance immunity and may aid in keeping your heart healthy.
Sunflower seeds are a rich source of zinc. About 100g of sunflower seeds contain 5mg of zinc7. These can also be healthy for your heart and boost energy levels. Sunflower seeds can be consumed raw or roasted. You can add them to seed trail mix or oatmeal porridge for a tasty and healthy snack.
Hemp seeds are loaded with unsaturated fats and zinc. 100g of chia seed gives 7mg of zinc9. Hemp seeds are also rich in amino acids arginine, which may help to reduce the risk of heart diseases. Try sprinkling them on yoghurt or salads.
Based on my experience, if you’re on the lookout for a zinc-rich food, look no further than chia seeds. These tiny seeds might not only be versatile but also packed with nutrients, including zinc. Just 100 g of chia seeds may contain 4.58 μg of zinc8, making them an excellent option for all the veg folks out there.
Dr. Smita Barode, B.A.M.S, M.S.
Beans are another excellent source of zinc, especially kidney and black beans. These beans are also high in soluble and insoluble fibers, proteins, iron, phosphorus, and calcium that support overall health. A cup of black beans (100g of raw rajmah) contains 3.08 mg of zinc, and a half cup of cooked kidney beans contains 0.9 mg of zinc. While 100g raw Cowpea (chawali) and moog dal will give 3.57 mg and 2.49mg of zinc, respectively.
Oats are the classic breakfast because it is a nutrient-dense food item. Oatmeal is loaded with zinc, fibers, folate, vitamin B6 and beta-glucan. About half a cup of oats contains 1.3 mg of zinc10. Oats can also help regulate cholesterol levels and keep your heart healthy.
Cashews are one of the delicious options to get natural, plant-based zinc. Whether you eat them raw or roasted, you will get about 5.34 mg of zinc from 100g of cashew nuts (approx. 6 number (14.5g) will provide 0.77mg of zinc). They are rich in vitamin A, vitamin K, copper, folate, and healthy unsaturated fat. Eating cashews may also be healthy for the heart by promoting good cholesterol11.
I may have a great recommendation for all the vegetarians. Did you know that pecans might be an awesome choice to get your zinc fix? These tasty nuts might not only make a delightful snack but may also pack a punch when it comes to getting your zinc dosage. Only 100 g of pecans may contain a whopping 4.53 mg of zinc17!
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Almonds are not just excellent sources of energy they’re also jam-packed with nutrients. Almonds are great sources of zinc, protein, calcium, magnesium, phosphorus and fiber. A handful of almonds can be a healthy, energy-rich snack as well as an easy way to boost your zinc levels. 100g of almond gives 3.5mg of zinc (12 number or 14g will give 0.49mg of zinc). Almonds can also be added to a variety of dishes, from desserts to Mughlai cuisine.
Also Read: What Causes High Vitamin B12 Levels & How to Manage It
A low-fat curd or yoghurt gives us good bacteria for a healthy gut and also provides enough amount of zinc. A cup of curd or yoghurt contains 1.5 mg of zinc. It is best for digestion and for boosting your immunity13.
Dark chocolate is loaded with zinc. A hundred grams of dark chocolate contains 3.5 mg of zinc12. But dark chocolate is also rich in calories and sugar, therefore consume it in moderation.
I may advise incorporating flax seeds in your diet if you’re looking to up your zinc game. These tiny wonders are not only packed with goodness but also happen to be a fantastic source of zinc. With a generous 4.34 mg of zinc per 100 g, they may be an excellent choice to fulfill your nutritional requirements16.
Dr. Ashok Pal, BAMS
Soyabean is a popular vegetarian as well as vegan food option that offers a good amount of zinc per serving. About 100 grams of this can contain about 4.01mg of zinc14. Moreover, Soyabean can be used for several different kinds of recipes, making it a versatile source of zinc Tofu prepared from soyabean can be a good option suitable for several recipes.
Any type of unprocessed rice, be it brown, red or black is a good source of zinc for vegetarians. This type of rice is also known as wild rice and it provides 1.6 mg of zinc in every 100 grams. You can sauté them with veggies to make a wholesome meal.
This list is incomplete without this green leafy vegetable that is often considered the best source of vitamins and minerals for vegetarians15. It provides about 4 mg of zinc in every 100 gms of serving, making it one of the healthiest foods on this list.
Last but not least, button mushrooms and shiitake mushrooms are also high sources of zinc. In a 100-calorie serving of white button mushrooms, there is about 8 mg of zinc. In a similar 200-calorie serving of shiitake mushroom, there is 5 mg of zinc. Along with an attractive umami flavour, these mushrooms can also be considered a great vegetarian source of zinc.
The cover or top part of grains is usually one of the most mineral-rich parts of the seed. Typically, during the production of refined flours, the germ is removed, lowering the nutrient value. Apart from having a good amount of zinc, these also contain numerous vitamins, minerals, and ample fiber making it a healthy food choice.
100g of whole wheat gives 2.85 mg of zinc, which means one medium size chapatti (25g of wheat flour), gives 0.71mg of zinc.
Other whole grains like samolina (rawa) 100gm gives 2.13 mg of zinc, 2 tbs gives 0.63 mg of zinc (around ¾ cup of upama /sheera ).
Bajara is also good source giving about 2.76 mg of zinc /100g.
Moong is a type of bean also called moong dal and is consumed widely across India. It can be eaten raw, boiled, sprouted or whole. Moong has a zinc content of about 2.6mg per 100g. This makes it an excellent source of zinc, a daily serving can provide up to 24% of your daily requirement. Sprouted moong is the healthier option as it offers better absorption of minerals like zinc.
Moreover, Indian spices like ajawain (5.67mg ), mustard seeds (4.03mg ), khus khus seed ( 6.38mg ) / 100g are also good source of zinc. Adding these to your favourite dishes doesn’t only enhance the taste but also adds on the health benefits.
Also Read: Top Food Sources of Calcium for Your Bones
Zinc is an essential mineral required by the body for proper functioning. Zinc is present in many natural sources such as meat, seafood, beans, legumes, seeds, and nuts. If you are vegetarian or vegan, then you need to increase your intake by eating plant-based sources like cereals. These foods are easily available and delicious addition to your routine diet. Adding zinc-rich foods to your diet is a natural way to support your immune system and keep infections at bay. However, if you feel you have a low immunity, consult your doctor to understand the underlying cause and appropriate management.
Also Read: High Dietary Fiber Foods That You Should Eat Every Day!
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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Toor dal or pigeon peas is a common legume found in Indian kitchens. It is known by many different names in different parts of India, such as Arhar dal in Hindi, Adhaki in Sanskrit, and Tur in Bengali. This dal is rich in essential nutrients and said to have several health benefits. It is a great source of proteins and fibres while being low in calories1. Thus, Toor dal forms an important component of Indian cooking and is a staple food particularly among vegetarians in India.
In this blog, we will discuss the nutritional value, potential health benefits and side effects of Toor dal. We’ll also share how this dal can be included as a healthy option in a delicious yet balanced meal.
Toor dal is rich in the nutrients given below2:
Toor dal is rich in protein that might help avoid type 2 diabetes. It is found that in patients with diabetes, regular intake of Toor dal may help lower their blood sugar levels3.
Toor dal may also help regulate blood cholesterol. It may show a decrease in total cholesterol and LDL (bad cholesterol) due to its antioxidant activity and high fibre content3.
While the information on its antidiabetic and hypolipidemic effects requires more human trials, it seems to be a healthy natural way to improve your blood sugar and cholesterol levels. Yet, it is advisable to speak to your concerned doctors before incorporating Toor dal in your routine especially if you have any medical issues.
Over the years, I have observed that water extract of Toor dal may have a potential in improving systolic and diastolic blood pressure in spontaneously hypertensive rats. It is believed that certain components in these extracts may have a beneficial effect on blood pressure regulation11.
Dr. Rajeev Singh, BAMS
The anti-inflammatory activity of Toor dal may help to reduce inflammation in the wounded tissue and activate tissue formation. Thus, it potentially helps in the re-modelling of tissues4,5.
Some studies6 have shown that extract of Toor dal leaves can have protective effects on the liver. It can help in fighting jaundice and alcohol-induced liver damage5.
Due to its high fibre and protein and low-calorie content, it can keep you full for longer and avoid cravings. Moreover, it affects gastric and pancreatic enzyme secretion that can help supporting your weight loss efforts7.
The leaves of Toor dal consist of a component called chalcone. Chalcone is an active compound that may have anti-malarial benefits. Also, as Toor dal is rich in iron and protein, it can help deal with anaemia and tissue damage caused by malaria8. However, remember these conditions should be diagnosed and treated by a doctor. Natural remedies must only be used as an adjunct and never replace medical treatment.
Toor dal (the seeds), its flowers, and leaves can be used to prepare tea that might help for soothing inflammation and blood disorders. Toor dal tea made using its flower may be helpful for upper respiratory infections and pain. Toor dal is also said to have antimicrobial properties, so its tea using leaves may help to overcome yellow fever, cough, fever, urinary tract infections, and ulcers5.
Although studies show the benefits of Toor dal in different health conditions, there is a need for further studies to establish the true extent of its the benefits on human health. Furthermore, every person may respond differently to these herbs. Therefore, it is important to consult a doctor before using Toor dal for any medical condition.
Based on my experience, I have found that toor dal, known for its hepatoprotective function, has the potential to up-regulate and counteract the inflammatory process in the liver. This potential mechanism could help minimize liver damage, delay disease progression, and reduce complications11.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Chayote: Uses, Benefits, Side Effects & More
Toor dal can be cooked and consumed with cereals for a wholesome meal. It can be made into a soup or used as Toor dal flour for added taste. Toor dal leaves can be used to make tea which can have potential health benefits as discussed above. Moreover, toot dal leaves can be ground to make a paste and used as topical application for its antimicrobial and inflammatory properties. However, remember to consume in moderate quantities. It is advisable to consult your doctor before taking Toor dal more than food dosage. Your doctor will examine you thoroughly and advise you on the dose and form accordingly.
In addition, we recommend you do not replace or discontinue your ongoing medications with any ayurvedic or herbal preparations without seeking the medical advice of a doctor.
Also Read: Noni Fruit Juice: Uses, Benefits, Side Effects By Dr. Rajeev Singh
Usually, Toor dal consumption in moderate quantities in diet is safe. Yet, individuals may respond differently and some side effects may occur in some. These include:
Care should be taken, especially by pregnant women and lactating mothers while taking Toor dal. Also, extra caution should be taken while giving it to children and elderly individuals.
If you notice any reactions after consumption in any form or its topical application, seek immediate medical attention. Consult your physician; they will be able to identify the cause and treat it effectively.
In my experience, I have come across cases where Toor dal has been used as a remedy for controlling sickle cell anaemia. It is believed that Toor dal may help in managing the sickling of red blood cells in individuals with sickle cell disease11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Toor dal is a common food item used in Indian cooking. Toor dal is rich in nutrients and is said to have potential benefits for regulating blood sugar and cholesterol levels, weight management and anti-inflammatory and antimicrobial properties. But remember, it may have side effects in some individuals. As it is loaded with protein, people with digestive disorders or other medical conditions must exercise precaution while consuming it in excess. Consult a doctor before consuming Toor dal in more than food quantity. Although in ayurvedic practises, Toor dal is used for several conditions, however, medical treatment is the cornerstone to treat these and home remedies like Toor dal should only be used as adjunct.
Also Read: Urad Dal: Uses, Benefits, Side Effects, and More!
Yes, soaking toor dal helps to reduce the cooking time. It requires soaking of at least 24 hours for best results.
Toor dal soup or curry is a very good source of fibre, protein and carbohydrates.
Toor dal consists of a class of carbohydrates called oligosaccharides that is difficult to digest. So, it may cause flatulence when consumed in excess.
Fresh juice or boiled Toor dal leaves have a laxative property. Therefore, fresh juice of Toor dal leaves could be used to treat constipation. Consult a doctor before using Toor dal for its laxative effects.
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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