Tagar, also known as Valeriana officinalis, belongs to the Valerianaceae family. It is commonly known as valerian, a famous herb, and might be considered a medicinal plant. It is widely used throughout the world, most notably in China, Europe, and the Middle East. The term valerian is derived from the Latin word ‘Valere’, which means ‘well-being or health’. It comprises rhizomes (horizontal roots), roots, and stolons (horizontal stems) that might be fragmented. There are around 200 species of tagar in Asia, Europe, and North America1.
The common names of tagar are nata, baalaka, tagara, valerian, common valerian, and garden heliotrope in English. Also, vernacular names (local or regional names) of tagar include English valerian, Allheal, German valerian, valerian root, garden heliotrope, great Wild valerian in English; Balahrivera in Sanskrit; Kalavala in Marathi; Catamaci, Paicavi, Jatamansi, Takram in Tamil; Sanballat Web in Arabic; Balchhar, Balchar, Bulchar, Nardin, Ikleel-ul-malik, Simbul-ut-teeb in Urdu1.
The nutritional value of tagar is2:
Tagar may be beneficial for a wide range of health issues because of the following properties:
Based on my observations, consuming Tagar might help in inducing sleep and improving sleep quality in patients with insomnia7.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Tagar might have some potential uses in various health conditions. However, more studies are required. Some potential uses of babool are described as follows:
A review1 report by Lanje et al. 2020 suggested that tagar was tested for antiarrhythmic (may reduce abnormal heartbeat) and coronary dilating (dilating heart arteries) effects in various animal models. According to the results, tagar might lower blood pressure and reduce the heart rate. Also, it had been used in a German heart tonic to maintain brain-heart stability. However, these studies are done on animals and not on humans. Therefore, we require more information on its safety for human use.
Tagar has traditionally been used to manage intestinal spasms, nervous stomach (digestion influenced by the stomach), and colic (severe abdominal pain, usually in babies). Tagar has a bitter flavour that may help with digestion and appetite. It may also be used as a carminative or a gas-relieving agent1. However, this information is insufficient and more studies are required to support its use in solving digestive problems in humans.
Tagar may be used to manage sleep disorders, restlessness, and anxiety. It may also be used as a muscle relaxant. In animal studies3, tagar extract exhibited sedative and anticonvulsant effects, as suggested by a review report by Murti et al., 2011. According to these findings, tagar root extract increased sleeping time and decreased bodily movements. In addition, the aroma of tagar root exhibited sedative activity. However, this information is insufficient and requires extensive research to support this claim. People should consult doctors before using tagar for its sedative properties.
Tagar maybe believed in enhancing attention. In Germany, tagar has been used to manage attention deficit hyperactivity disorder in children. However, there are no research studies evaluating the use of tagar in managing ADHD1. This information needs to be evaluated by researchers and proper human trials are necessary. Therefore, people should not use tagar to self-medicate themselves before consulting with doctors.
The tagar extract was tested on animals in a study1 conducted by Hattesohl et al. 2008, where the results showed that tagar might have anxiolytic (lowers anxiety), sedative, antidepressant, and myorelaxant (relaxes the muscle) properties. The study concluded that the anxiolytic and antidepressant activity might be helpful for the sleep-enhancing properties of tagar. However, these studies are not done on humans; therefore, more human trials are required to support the true scope of tagar in managing anxiety and depression in humans.
Though there are studies showing the benefits of tagar in various conditions, these are insufficient. And there is a need for further studies to establish the true scope of the benefits of tagar on human health. Furthermore, every person may respond differently to these herbs. Therefore, it is essential to consult a doctor before using tagar for any medical condition.
Tagar might also help in relieving menstrual symptoms. As it has analgesic, antispasmodic properties, it might help in reducing muscle tension and pain during menstruation8.
Dr. Rajeev Singh, BAMS
Tagar can be used in the following forms:
You should consult a doctor before taking herbal supplements made from tagar. Do not replace or discontinue your ongoing medications with ayurvedic or herbal preparations without consulting a qualified physician.
Generally, tagar is safe when used for a short period by most adults.
If you experience any of these side effects, immediately seek medical attention from your physician who has prescribed it. They will be the best person to prescribe you the best treatment possible to overcome these side effects.
Also Read: Honey: Uses, Benefits & Side Effects
People should follow general precautions while having tagar.
Also Read: Gulvel: Uses, Benefits, Side Effects, Precautions & More!
Avoid taking tagar while taking these medications because it may interact with them.
Thus, if you take the medicine mentioned above, you must consult an Ayurvedic physician before consuming Tagar. They will direct you to the best form and dosage to have it.
Also Read: Bael: Uses, Benefits & Side Effects
Tagar can be consumed as a tea, tinctures, liquid extract, or dry powder. Its powder can be used as a capsule, tablet, or tea4. However, before using tagar, people should take the advice of their concerned doctors. They will guide you the better form and dosage.
No, because there is insufficient data on the safe usage of tagar during pregnancy. It is safer to avoid using tagar during pregnancy or consult with a doctor5.
Tagar may be safer to use. However, it may cause side effects like stomach upset, headache, mental dullness, uneasiness, excitability, insomnia, heart disturbances, drowsiness (in the morning), dry mouth or strange dreams5. If you experience such side effects, immediately seek medical attention.
Tagar might help induce sleep and may be helpful for insomnia5. However, there is limited evidence available for showing its benefits in insomnia or sleep prolongation. Therefore, more studies are required to back this claim.
Tagar might interact with medications like diazepam, alprazolam, amitriptyline, ramelteon, eszopiclone, zaleplon, loperamide, fluoxetine, statins, some antifungal drugs, and antihistamines4,6. Therefore, it is advised to avoid taking tagar with these medicines or take medical consultation before using it.
No, there is insufficient information on the safe usage of tagar while breastfeeding. Therefore, it is safe to avoid using tagar while breastfeeding or consult your doctor if you want to take tagar4.
In Tamil, tagar is called Catamaci, Paicavi, Jatamansi, and Takram1.
In Germany, tagar is occasionally used to manage children’s attention deficit hyperactivity disorder (ADHD). However, there are no sufficient human study reports on the usage of tagar in managing ADHD1. Therefore, people should first consult with their doctors and only use it if suggested.
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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Gudmar, also called Gymnema Sylvestre, belongs to the family Asclepiadaceae. It is a herb widely distributed in Malaysia, India, Sri Lanka, Indonesia, Australia, Vietnam, Japan, the southwestern region of the People’s Republic of China, and tropical Africa1. It has deep roots in history and is known as one of the essential herbs used in the Ayurveda system of medicines for managing conditions ranging from malaria, and diabetes, to snakebites2. The term ‘Gymnema’ is derived from ‘Gurmar’, which is a Hindu term that means ‘destroyer of sugar’ and may be thought to neutralise the excess sugar present in the body1.
The vernacular names of gudmar are Gurmar in Hindi; Periploca of the woods in English; Kalikardori, Kavali in Marathi; Madhunashini, Meshashringi in Sanskrit; Mardashingi, Dhuleti in Gujrati; Sannagerasehambu in Kannada; Cherukurinja, Adigam in Tamil; Podapatri in Telugu1.
Gudmar has several nutrients like proteins and carbohydrates. Other chemicals present are tannin, phenol, flavonoid, quinones, triterpenoids, saponin, stigmasterol, alkaloids, resins, and glycosides3.
The beneficial properties of gudmar may include:
Gudmar may have potential uses for various ailments; however, more human studies are needed to support its true scope in humans.
A review3 report by Khan et al., 2019 suggested that gudmar may have a blood sugar-lowering activity. In an animal study, the gudmar plant was given to a diabetic animal, which resulted in lowered blood levels of triglycerides, cholesterol, and protein and reduced body weight. However, this information is insufficient because this study is done on the animal. Therefore, more human studies are required to support the potential uses of gudmar in managing blood sugar levels in the body.
I recently read in an article that along with being used for arthritis, diuretic, anaemia, osteoporosis, hypercholesterolemia, cardiopathy, asthma, constipation, microbial infections, indigestion and anti-inflammatory conditions, the herb demonstrates a wide variety of wonderful actions that make it an efficient natural remedy for diabetes5.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Several studies have reported that gudmar may have anti-cancer properties. The extract of gudmar was tested for anticancer activity in human (breast and lung) cancer cell lines. This study revealed that gudmar might have an anti-cancer effect. In another animal study, the antitumour activity of the plant was observed as it lowered the incidence of tumours and the number of tumours3. However, these studies are laboratory-based, and we require more human studies to see the potential of gudmar in managing cancer in the human body. Cancer is a major health condition that requires appropriate diagnosis and treatment. Therefore, before using gudmar, consult a doctor.
The gudmar extract was evaluated for anti-ulcer activity in an animal model. It lowered the total acidity, free acidity, and gastric (stomach) volume and enhanced the pH of the gastric juice. It was proposed that the anti-ulcer activity might be due to the presence of flavonoids, saponins, tannins, sterol, glycosides, resins, alkaloids, protein, carbohydrates, and triterpenoids3. This information is insufficient and requires more studies to support the potential uses of gudmar in managing ulcers. Therefore, people should take doctors’ advice and only have it if prescribed.
The leaf extract of gudmar was tested for anti-arthritic activity in an animal model. In this study2 conducted by Tiwari et al., 2014, it was found to be effective in managing arthritis. It was assumed that the anti-arthritic effect was due to the presence of triterpenoids, saponin glycosides, and steroids2. However, this study is insufficient as it is done on animals. We require more human trials to support using guitar for managing arthritis-related problems in humans.
The leaf of gudmar has been widely used in the Ayurvedic medicine system and is considered acrid, bitter, and may have anti-inflammatory activity. The anti-inflammatory property of gudmar might be due to the presence of tannin and saponins2. However, people should take the advice from an Ayurvedic doctor before using gudmar to reduce inflammation in the body. They will tell you the correct amount and dosage to have the herb.
From my experience, Gudmar may be used in respiratory illnesses such as asthma and bronchitis as well. Gudmar is known to have anti-inflammatory properties5.
Dr. Rajeev Singh, BAMS
The occurrence of heart disease is one of the causes of a higher incidence of death than other causes combined. Hyperlipidaemia (increased fat level in blood) is considered the major contributor to atherosclerosis (a condition in which there is a buildup of cholesterol and fats in arteries) and diseases like coronary artery disease. A decrease in serum cholesterol level might help lower the chances of coronary heart disease. The extract of gudmar was tested in an animal model (Tiwari et al., 2014)2, where it lowered the cholesterol, triglyceride, low-density lipoprotein (LDL), and very-low-density lipoprotein (VLDL) and increased the high-density lipoprotein (HDL) and was found might be beneficial for the heart health. However, this information is insufficient as there is no human subject involvement. Therefore, to support this claim, more human studies are required.
The leaf extract of gudmar was tested for wound-healing activity in an animal model. It showed enhancement in the wound healing activity, which might be due to the presence of flavonoids. This suggested that the extract of gudmar may have wound healing properties2. However, this study is an animal study and might show different results when tried on humans. Therefore, we require more clinically tested proof on humans. So, it is necessary to take a doctor’s advice before using gudmar in managing wounds.
The tooth infection due to different kinds of bacteria is called dental caries. Bacteria like S. aureus, S. mutans, S. mitis and fungus, including Candida albicans, attach to the surface of the tooth and demineralise the tooth. The extract of gudmar may have a beneficial effect against these microbes and therefore might help in dealing with dental caries. The extract of gudmar has also been marketed as toothpaste and powders2. However, this information requires more scientific proof to suggest its effect on dental health. Therefore, people should never use it to self-medicate themselves.
Gudmar may be used as:
Your Ayurvedic physician will prescribe the best form and dosage as per your medical requirements. Additionally, we recommend you do not change or discontinue your ongoing medications with any Ayurvedic or herbal preparations without taking the medical advice of an Ayurvedic doctor.
Also Read: Paneer Dodi: Uses, Benefits & Side Effects
Gudmar is primarily safe but might cause side effects if taken at higher doses.
The side effects include weakness, hypoglycaemia (lower than normal level of blood sugar), excessive sweating, shakiness, and muscular dystrophy (a disorder that causes progressive weakness and muscle loss)2.
However, if you notice such side effects after consuming gudmar, you should immediately rush to the doctor’s office and get the treatment. Your doctor will prescribe you a better treatment to overcome these side effects.
Also Read: Arjunarishta: Uses, Benefits & Side Effects
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Therefore, if you have any underlying conditions and are on any medication, you must consult your doctor before taking gudmar.
Also Read: Ashwagandha: Uses, Benefits & Side Effects
Traditionally, the leaves of gudmar were used for managing diabetes2. Also, in several animal models, gudmar helped manage diabetes3. Therefore, gudmar might be beneficial for diabetes; however, its studies in humans are not yet documented. Hence, before using gudmar for managing blood sugar levels, please consult a doctor.
Avoid taking gudmar during pregnancy as there is not sufficient data available on the safe usage of gudmar during pregnancy4.
Gudmar may be used in the form of powder, gudmar extract paste, crude plant, tablet, and capsule1. However, before using gudmar, you must consult an Ayurvedic doctor and ask for a prescription based on your health condition.
Gudmar is mostly safe to use. However, high doses of gudmar might cause weakness, hypoglycaemia, excessive sweating, shakiness, and muscular dystrophy2. Therefore, immediately contact your concerned doctors if you observe any side effects after taking gudmar.
Traditionally, the root juice of the gudmar plant was used to deal with snakebites2. However, it is advisable to seek immediate medical help in case of snakebite and not use gudmar to self-medicate on your own.
Gudmar may have been effective against microbes responsible for dental caries. Therefore, it may be beneficial for dental caries2. However, this information is insufficient and requires a doctor’s advice to use gudmar for managing dental caries in humans.
Gudmar might lower the blood sugar level, and taking gudmar and antidiabetic medicines might drop the blood sugar level too low. Therefore, avoid taking/consuming gudmar if you are taking antidiabetic medicines and if any complications are observed, seek medical help4.
There is no known interaction of gudmar with foods4.
Avoid taking gudmar if you are taking phenacetin, tolbutamide, and antidiabetic drugs. Gudmar might interact with these medicines4.
There is not sufficient information on the safe usage of gudmar while breastfeeding. Stay on the safer side, avoid gudmar or contact your doctor if you want to use gudmar while breastfeeding4.
1. Saneja A, Sharma C. Gymnema sylvestre (Gurmar): a review. Der Pharmacia lettre [Internet]. 2010;2(1):275–84. Available from: https://www.scholarsresearchlibrary.com/articles/gymnema-sylvestre-gurmar-a-review.pdf
2. Tiwari P, Mishra BN, Sangwan NS. Phytochemical and Pharmacological Properties of Gymnema sylvestre: An Important Medicinal Plant. Biomed Res Int [Internet]. 2014;2014:1–18. Available from: https://www.hindawi.com/journals/bmri/2014/830285/
3. Khan F, Sarker MMR, Ming LC, Mohamed IN, Zhao C, Sheikh BY, et al. Comprehensive review on phytochemicals, pharmacological and clinical potentials of gymnema sylvestre. Front Pharmacol. 2019;10(OCT):1–19. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6830388/
4. Medlineplus. Gymnema [Internet]. Vol. 2, MedlinePlus National Library of Medicine. 2021. Available from: https://medlineplus.gov/druginfo/natural/841.html
5. Tiwari P, Kumar B, Kaur M, Kaur G, Kaur H. Phytochemical and pharmacological properties of Gymnema sylvestre: A review. Adv Pharmacol Sci. 2014;2014:830285. PMCID: PMC3912882. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3912882/
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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The Bael tree is considered a sacred tree in Indian tradition. Its leaves are often used in religious rituals and offered in prayers. It is known by many regional names: Adhararutha in Sanskrit, Iyalbudi in Tamil, Sriphalamu in Telugu, Billi in Gujarati, Bengal quince or stone apple in English and Bel in Hindi and Bengali1. Its scientific name is Aegle marmelos, and is believed to be one of the most important medicinal plants in India, Ceylon, and Burma2.
”No drug has been longer and better known nor more appreciated by the inhabitants of India than the Bael fruit,” said Chopra in his book, Indigenous Drugs of India (1982). Bael has been used in Ayurveda as a part of various formulations since ancient times to help with boils, dysentery, earaches, discharge from ears and fever/cold2.
Bael fruit is a nutrient-rich food that provides a variety of essential vitamins and minerals. According to available data, its nutritional composition includes3:
Other than these nutrients, it also contains various essential amino acids, vitamins B1 and B2, and phytochemicals. It is observed that Bael contains the highest amount of alkaloids, flavonoids, and tannins compared to other medicinal plants4.
Bael has various properties, and it might play a role in helping with many diseases. It might possess the potential properties such as5:
Bael might have the following potential uses:
According to animal studies6, oral intake or injection of Bael fruit extract might help to lower blood glucose and haemoglobin-bound glucose levels. It might also help increase the level of insulin in the blood and might help the conversion of glucose in the liver. Certain compounds (coumarins) present in the bael fruit extract might help in the secretion of insulin from the liver and thus might be helpful in lowering blood sugar levels.
Furthermore, as per a clinical trial2, lowering of blood cholesterol and a slight lowering of blood glucose might be possible in some patients with diabetes to whom Bael leaf extract was administered. However, more research is required. Kindly consult a doctor for serious conditions such as diabetes, which must be diagnosed and treated by a doctor.
Bael might have stomach protective effects. Stomach ulcers are mainly formed due to the accumulation of free radicals in the stomach cells (oxidative stress). Bael might exhibit antiulcer properties through its potential antioxidant activity and might eliminate the oxidative stress in the stomach lining and ulcer formation7. Additionally, the unripe Bael fruit might help with the damage to the stomach lining induced by absolute ethanol (alcohol) in the stomach2. However, more research is required. Kindly consult a doctor. Please do not self-medicate.
Based on my experience, I have seen positive effects of Bael fruit in the management of ulcer disease. The fruit contains certain compounds that have been found to possess anti-ulcer properties, which may help in reducing the symptoms of ulcers10.
Dr. Rajeev Singh, BAMS
Bael extracts might help in the reduction of swelling, pain, and fever. The alcoholic extract of Bael leaves might potentially inhibit the activation of a receptor (histamine receptor), which is responsible for inflammation and most of the symptoms of allergy and asthma2. However, more research is required and you should consult a doctor before using Bael for health.
In one of the studies8, the administration of Bael has shown the potential to interfere with the growth of a tumour. The exact mechanism has not yet been established, but the alcoholic extract of Bael might have the potential to help against the growth of cancer cells. A bioactive compound present in the leaf extract of Bael might show the potential to interfere with the growth of breast cancer cells8. However, more research is required. Cancer is a serious condition and must be diagnosed and treated by a doctor.
Bael might be effective for various infections caused by bacteria, indicating that it might act as a potent antibacterial agent2.
Studies9 have shown that the 50% ethanolic extract of Bael might have an effect on the Ranikhet disease virus. It might also act on the early activities of the virus in the body and may stop it, which is in contrast to the activity of modern drugs being used to treat viral diseases.
Furthermore, Bael leaf oil may show a protective effect against fungal infections.This activity may be due to its interference with the mechanism that leads to the growth of fungus in the body. Various studies9 have shown that it might have effectiveness against common fungal infections. However, more research is required to ascertain such claims.
The root extract and the unripe fruit pulp of Bael might help with diarrhoea. This potential use has been mentioned even in ancient Indian texts. It may be due to its potential effect against various bacteria causing stomach infections9. However, more studies are required. Kindly do not self-medicate.
I have observed that the Bael fruit has been traditionally used for the management of jaundice. Bael contains compounds that help in improving liver function and promoting the elimination of toxins from the body. These properties of Bael may support the recovery from jaundice and help in restoring normal liver function10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Though there are studies that show the potential use of bael in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of bael on human health.
Based on the recommendations from nutrition scientists, it is advised to include a minimum of 115 grams of bael fruit in your daily diet for a balanced nutrition. This fruit is rich in essential nutrients that can support optimal growth and development of the human body. By providing the necessary nutrients, bael fruit can promote overall health and well-being10.
Dr. Smita Barode, B.A.M.S, M.S.
Bael is a traditional medicinal plant, and all of its parts are utilised for their various therapeutic properties. The parts that can be used are:
Your Ayurvedic physician will prescribe you the form and dosage as per your health condition.
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.
It is a traditional recipe commonly found in the households of North Eastern India, especially during summer.
Here’s a simple way to prepare it:
Also Read: Harad: Uses, Benefits, Side Effects, and More!
Now that you understand the benefits of Bael. Let’s look at some easy Bael recipe ideas you can try out:
Get all the benefits of bael with these tasty recipes. Don’t be afraid to venture outside your comfort zone, while bael juice recipes may be easy, there are so many other ways to consume this fruit!
There are no common side effects reported with the use of Bael. However, if any kind of side effect is noticed, a physician should be consulted for expert opinion.
You should ensure to take general precautions before using bael for its potential health uses, especially by pregnant women, breastfeeding mothers, elderly individuals, and children. However, an Ayurvedic physician should be consulted for its use in specific conditions, as the physician will prescribe the appropriate dosage and form.
Also Read: Multani Mitti: Uses, Benefits, Side Effects & More!
More research is required to study the interactions of bael with other drugs. Therefore, precautions should be taken and a doctor should be consulted to ensure the safety of using bael for any conditions. Please do not self-medicate, alter, replace or discontinue any ongoing treatment by yourself.
Also Read: Bottle Gourd (Lauki): Uses, Benefits, Side Effects and More!
There are no published reports suggesting the benefit of bael for hair.
Bael leaves might have potential properties and may help with elevated blood sugar levels, blood cholesterol levels, various infectious diseases, etc. However, more studies are required to prove such claims. Kindly consult a doctor for proper diagnosis and treatment of conditions.
Patients with diabetes may be able to consume bael. It might help lower blood sugar levels and might have anti-diabetic properties. However, more studies are required to prove such effects of bael.
No reports regarding the usage of bael as a cure for cataracts have been documented. Please consult a doctor.
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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Kalonji is small, black-coloured seeds similar to cumin. Therefore, they are also called black cumin. The potential properties of kalonji are so vast that it might be considered the the herb from heaven or Haba-al-Barakh (blessed seeds) or miracle seeds1. Kalonji, being a popular ingredient in the culinary world and also in traditional medicine, is grown and used in different regions of the world. Kalonji is used in Arab countries, Africa, Asia and Europe to manage various diseases and ailments1. Moreover, kalonji is a panacea and is used in various forms. It has potential use and might be helpful to recover from tiredness and restore the body’s energy, as has been stated in the book ‘The canon of Medicine’ by Avicenna, who is The Father of Early Modern Medicine. It is also used in various traditional systems of medicine such as Unani, Ayurveda, Tibb, and Siddha1.
The nutritional composition of kalonji is as follows2:
It also contains:
The wide range of potential properties that kalonji may possess, might be the reason for its potential use for various health-related problems for centuries. The properties are as follows:
Based on studies I had read, kalonji contains anti-inflammatory and antioxidant properties. Due to these properties, the oil extracted from kalonji seeds might be useful for improving the pulmonary functions of those people who are suffering from chronic pulmonary obstructive disease (COPD)6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The following might be the potential uses of kalonji, according to the currently available research data
In a study3 conducted on patients who have diabetes, it was seen that the blood sugar of patients might be affected positively with the oral administration of black cumin seed oil for 20 days. In many cases, it might be helpful as an adjunct to the oral medications prescribed for lowering blood sugar as seen in various studies.
The potential blood sugar lowering effect of kalonji may be attributed to its various potential properties that might help reduce free radicals in the body either by apparently helping in increasing the level of antioxidants or by neutralisation of free radicals, controlling inflammation, and regulating blood cholesterol, by increasing good cholesterol and lowering bad cholesterol3. However, more research is required to ascertain the above-mentioned potential uses. You should consult a doctor for serious conditions such as diabetes which must be diagnosed and treated by a doctor.
Research has been conducted to study the effects of kalonji as a blood pressure-lowering agent. One of the trials conducted over a period of one year with supplementation of kalonji daily showed that kalonji might help with lowering of blood pressure in the patients3.
Although many studies showed the potential use of kalonji as a blood pressure-lowering agent, one of the studies conducted on elderly patients suffering from elevated blood pressure failed to do so. The difference in the methods of study might have caused this difference in results as the previous studies were performed on patients with milder forms of the disease, and the dosage of kalonji used to treat it also varied3.
This activity of kalonji may be due to its potential property of decreasing oxidative stress (neutralisation of free radicals) and might also help in increasing the urine output, both of which mechanisms might prove to be helpful for high blood pressure3. However, more studies are required to prove the potential use of kalonji for blood pressure. Moreover, high blood pressure is a serious condition and must be diagnosed and treated by a dcotor.
Potential use of kalonji for bacterial infections – Kalonji might help to stop the growth of a wide range of bacteria and thus might help with various infections caused by them. It was found to have a possible effect on a bacterium (Helicobacter pylori),which is found to be associated with the formation of gastric ulcers3. however, more studies will be necessry to prove such claims.
Potential use of kalonji for fungal infections – Apparently, it also doesn’t allow fungi to grow and might therefore help with fungal infections. It is also hypothesised that it might interfere with growth of various fungi. Therefore, it might be used as a food additive and a natural preservative to prevent the spoilage of food3. However, more research is required to prove such effects.
Diseases like cystic fibrosis, rheumatoid arthritis, osteoarthritis, allergies, asthma and cancer are associated with inflammation and pain. The volatile oil of kalonji has been found to have the potential to help with pain and also inflammation in such conditions. A study revealed that kalonji extract in asthmatic patients might help to improve lung function as compared to another compound (theophylline) in addition to relieving inflammation due to the disease. The relief in pain and inflammation due to asthma might be possible due to the potential activity of kalonji in reducing histamine (an enzyme)3. However, more studies are necessary to prove such claims. Please consult a doctor for proper diagnosis and treatment of conditions.
Kalonji might have a potential use against cancer that may be attributed to its potential antioxidant activity and also to its action to possible help in inhibiting the growth of cancer cells in the body. This effect has been noted in studies conducted in the laboratory and also in animal models3. However, more studies are required to prove these claims. Cancer is a serious condition and must be diagnosed and treated by a doctor.
The bioactive compound present in kalonji might intervene with the signaling pathways of neurons in the body and may show a positive effect. This activity may be responsible for its possible use against the diseases of nerves and even certain mental disorders3. Studies have also shown its potential positive effect on Parkinson’s disease, Alzheimer’s disease, epilepsy (seizures), anxiety and depression, and drug addictions (opioid tolerance and dependence)3. However, more studies are required. Kindly consult a doctor for proper diagnosis and treatment.
Kalonji extract might help with blood flow to the liver, thus might help stop damage caused due to decreased oxygen levels. Thus, it might protect the liver. It might also protect the liver from the toxic effects of certain heavy metals by nullifying their activity4. However, more research is required. Please consult a doctor.
Having potential antioxidant activity, kalonji oil, together with vitamin C, might help the kidney by potentially lowering the serum creatinine and blood urea levels4.
The potential antioxidant activity of kalonji has been observed in various studies that showed its potential use in the reduction of oxidative stress (free radical accumulation). The free radical build-up has a negative effect on all the systems of the body, causing diseases of the nerves and nervous system, cancer, ageing and various other diseases related to hormone imbalance like diabetes3.
Though there are studies that show the potential useof bael in various conditions, these are insufficient and there is a need for further studies to establish the true extent of benefits of baelon human health.
Based on my observation, kalonji seeds contain anti-inflammatory, antibacterial, and wound-healing properties. Due to the presence of these properties, kalonji seeds might be your good friend in your struggle against various skin diseases and your path to good skin7.
Dr. Rajeev Singh, BAMS
Black Cumin or Kalonji can be used in the form of:
Your Ayurvedic physician will prescribe you the form and dosage as per your health condition.
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: Spring Onion: Uses, Benefits, Side Effects By Dr. Smita Barode
Kalonji might have side effects but there is a requirement for more research to study these effects. Kindly consult a doctor and do not self-medicate, alter, replace or discontinue any ongoing treatment.
Moderation and a doctor’s supervision are the keys when it comes to using anything. Pregnant women, nursing women, children and the elderly should use it with caution. Kalonji should only be used after consulting an Ayurvedic physician.
Also Read: Pancharishta: Uses, Benefits and Side Effects By Dr. Rajeev Singh
More research is required to prove the adverse drug interactions of kalonji. Your Ayurvedic physician will be able to guide you better with specifications based on the requirements for your health and condition. Ensure that you disclose information about all the current medications being used so that your doctor can have a clear idea and advise accordingly.
Also Read: Sattu: Uses, Benefits, Side Effects & More
Kalonji oil can might have potential use to relieve pain as it has pain-relieving and anti-inflammatory properties3. However, more research is required to prove these claims. Kindly consult a doctor.
Kalonji might have potential use for diabetic patients as it might possess blood sugar-lowering effects3. However, more studies are required. Diabetes is a serious condition and must be diagnosed and treated by a doctor.
The use of kalonji for preventing hair loss has not been reported in studies.
Kalonji oil might help lung health and be helpful for asthmatic patients3. However, more research is required. Kindly consult a doctor.
The use of kalonji oil for managing skin rashes has not yet been reported in any study.
Kalonji is referred to as black cumin, black caraway, black seed, fennel flower, nigella, nutmeg flower and Roman coriander in English5.
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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Drinking water is crucial for our health, but have you ever wondered if the way you store it could make a difference? Copper vessels are a sustainable choice and may support your wellness in many ways. In this article, we’ll explore the benefits of drinking water from copper bottles and vessels and why this age-old tradition might be the perfect addition to your daily routine (unless advised otherwise by a doctor).
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.
When water is stored in a copper vessel or bottle for eight hours or more, copper releases some of its ions in the water through a process called the Oligodynamic effect. Copper is known to have antimicrobial, anti-inflammatory, anti-carcinogenic, antioxidant and antibacterial properties[5]. It assists in the formation of haemoglobin[10] as well as cell regeneration, and unfortunately, the human body cannot create the trace amounts of copper it requires to function healthily. Therefore, copper has to be a part of our intake either through food or water. Here are 10 health benefits of drinking water from a copper bottle:
Copper is a known antioxidant, which means it fights off free radicals and negates their adverse effects[11]. Free radicals and their harmful effects have been significant causes of cancer in the human body. Copper also helps produce Melanin[12], which gives colour to skin and eyes and protects against the sun’s harmful UV rays.
Based on my observations, three enzymes are required in mammals to produce pigment in skin cells. These enzymes help determine the colour of our skin. One of these enzymes is a copper enzyme. Thus, optimal copper levels in our body might help avoid pale skin.
Dr. Rajeev Singh, BAMS
According to the studies, copper plays a supportive role in reducing cholesterol and triglyceride levels[4]. If copper deficiency has existed since childhood, it leads to the development of hypotension. However, if adults suffer from copper deficiency, they may develop hypertension. Therefore, trace amounts of copper are critical for regulating a person’s blood pressure[7].
Studies show a positive correlation between adequate copper levels and thyroid function[1]. While lack of copper may contribute to thyroid gland malfunction, it is also true that too much copper also causes thyroid gland dysfunction causing hyper or hypothyroidism among patients.
Copper is a trace element but plays a role in forming haemoglobin[10]. Copper deficiency can lead to some types of anaemia.
Copper has anti-inflammatory properties[13], which may provide significant relief to patients who have arthritis and rheumatoid arthritis. It is beneficial for healthy bones and joints.
Ancient Roman texts talk about prescribing copper-based medicine to kill off germs in the stomach[11]. Ayurveda claims that drinking “Tamra Jal” detoxifies and cleanses the stomach[14]. Copper also has properties that stimulate peristalsis (rhythmic expansion and contraction of the stomach lining), reduce the inflammation of the stomach lining and assist in better digestion. Copper is an excellent remedy for stomach ulcers, indigestion and stomach infections.
Ancient Egyptians used a lot of copper-based beautifying agents. Several skincare products these days are copper-based because copper is not only an antioxidant but also assists cell regeneration[15] and up-regulates the production of collagen and elastins, which may reduce the early appearance of fine lines and wrinkles.
The human brain interacts with the rest of the body through electrical impulses. Copper helps the cells communicate, carrying out these impulses and making the brain work much more efficiently[16].
Copper exhibits anti-inflammatory, antibacterial and antiviral properties [2]. In addition, copper assists skin regeneration and strengthens the immune system, helping the body heal wounds faster.
When you drink water from a copper bottle, water becomes slightly alkaline upon storage for a couple of hours. This alkaline water helps to balance the acids, detoxify the system and lower the body’s temperature. This is especially helpful during the hot summer months when the body tends to heat up.
If you ever come across drinking water that tastes metallic or bitter, you should avoid consuming it. This is because it could indicate elevated copper levels, which may surpass the recommended health guideline value of 2 mg/L. To stay safe, it’s best not to drink water with a metallic or bitter taste to save us from worrying about any potential health concerns associated with excessive copper content.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Copper is a hero as far as its benefits are considered, not just to the human body but to the environment, too. It is a cheap metal, available in abundance and easiest to recycle. There are several benefits of copper; here are some to our health and our environment at large.
A healthy human body requires trace amounts of copper to function effectively. Copper helps generate heat in the human body, helping communication between different cells, breaking down certain foods to become haemoglobin and boosting our metabolism. Copper deficiency leads to health issues like anaemia, parasitic infections, and leaky gut. Foods rich in copper include sunflower seeds, lentils, dried apricots, and mushrooms, among others[6].
Copper is the friendliest metal for the environment. A good conductor of heat and electricity, it is cheap and easy to recycle, making it the greenest natural metal. Copper is ideal for making solar panels.
Copper is also the future of nanotechnology. It is interesting to note that leading IT companies use copper to make the most powerful computer chips available. In the past few years, copper has been used for bioleaching, a process by which mineral ores are extracted from their sulphide ores with the help of elements present in the environment. Copper also plays a vital role in managing hazardous nuclear fuel waste.
Claims of Copper’s antimicrobial properties have been documented since ancient times. However, without concrete scientific research, it is difficult to determine whether these claims are fact or a myth of our collective conscience. To bust this myth, Sudha et al. (2012) conducted a series of tests to ascertain the antimicrobial qualities of water. Cultured Cholera bacteria were introduced to water and stored in a copper vessel for over 16 hours. Sudha et al. reported after several more tests that copper does have an antimicrobial property, as they weren’t able to extract any samples of Cholera bacteria from the water stored in the copper vessel, whereas the copper content in the water was within the permissible range by the WHO standards[3].
Another study by the University of South Carolina reported that Copper killed 97% of the bacteria present in ICUs, reducing the risk of contracting hospital-acquired infections by 40%[9]. In June 2016, Natural Chemical Biology published another study proving copper’s key role in burning fat in the human body[8]. In 2017, the U.S. Environmental Protection Agency registered Copper as the only natural metal with the ability to kill harmful microbes.
Also Read: Warm Water with Honey & Lemon – Is It the Amrit for Your Health?
Despite all the benefits of copper, one must remember that copper is only required in trace amounts in the human body. One must also not forget that excess of anything could also become harmful, especially if we are discussing the delicate balance of human chemistry. Water makes up to 75% of our anatomy. However, one cannot keep on drinking water stored in a copper vessel all day and every day. Here are a few tips on drinking water from a copper vessel correctly and safely:
Also Read: 8 Health Benefits Of Eating Celery
Drinking water from a copper bottle or vessel may bring you certain health benefits. Most of these benefits are not backed by science. The antimicrobial, anti-inflammatory, and antioxidant properties of this water can help support your immune system, aid digestion, and promote good skin health. By incorporating the use of copper vessels to store water, you’re tapping into an age-old tradition and providing your body with a natural boost.
Also Read: 8 Health Benefits Of Cucumber That You Should Know
Copper Toxicity is caused by using a corroded copper bottle. Copper corrosion can be caused by acidic substances especially food items which are acidic in nature and the softness of the water.
To maximise its benefits, water should be stored in a copper bottle for 6-8 hours.
No, only water can be stored in the copper bottle; other substances may have different acidity levels or chemical structures, and copper can react with the same, making it harmful to the human body.
It is suggested that the water stored in the copper bottle must be at room temperature, neither too hot nor too cold. Temperature can play an inverse role in copper.
Pure copper oxidises when exposed to oxygen and liquids. To remove the oxidation stains, the best way to clean a copper vessel is to scrub it with lemon juice and salt.
You will not taste the copper in the water. In a copper bottle, the water tastes pure and clean. Over the course of months, you may get a hint of a copper taste, but cleaning the bottle regularly is all you need to do.
It is recommended that you only store still water in your bottle. Like any other metal, copper could react with acidic liquids (anything with a pH of less than 7) or milk-based fluids. If you want to flavour your water, you can gladly add this to the glass once the copper water has been poured from the bottle.
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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Maintaining healthy body weight is not just about looking good but also staying fit. Being overweight and obese can lead to multiple health problems such as cardiovascular diseases, type 2 diabetes, diseases related to inflammation, kidney problems, liver problems and so on. Furthermore, increased weight can hamper your confidence and lead to low self-esteem, depression and anxiety. Therefore, shedding those extra kilos is crucial for a healthy body and mind, although it can be a difficult task, especially when your body has a low metabolism. While many people set regular goals to lose weight but sadly few are able to follow them religiously. This often happens in people who find it challenging to give up the habit of snacking. While regular physical activity is equally important, it is crucial to be mindful of what you eat, especially when you’re trying to lose weight. Replacing snacks with healthy food items like dry fruits can be a good option to aid your weight loss journey.
In this blog, we have compiled a list of dry fruits that are healthy for your body and can help support your weight loss efforts. Let’s see which these are and how they may help!
Now, you might be wondering why you should eat dry fruits instead of your regular snacks. Well, it’s because dry fruits are filled with healthy nutrients and many of them are considered superfoods due to their high nutritional value. Thus, when you choose to eat them instead of regular snacks, you ensure that you do not increase your intake of unhealthy fats and carbohydrates that promote weight gain.
Moreover, dry fruits can also help people who have low metabolisms. This is because certain kinds of dry fruits can boost your metabolism, which is very helpful for losing weight. Plus, they keep you full for a longer time, reducing your cravings for unhealthy food and overeating.
The following dry fruits can help you the most during your weight loss journey:
Almonds have very low amounts of calories. A 100 grams of almonds contains only 549 kcals1. Eating small amounts of almonds on a daily basis can provide your body with high levels of nutrients such as proteins, mono-saturated fats and antioxidants that are beneficial for overall health. Furthermore, almonds also improve your health by lowering bad cholesterol2, which tends to be high in people who are obese or overweight.
People who like to snack frequently can benefit a lot from eating pistachios. This is mainly because they have very high amounts of fibre, which helps your body feel full for longer periods of time3. Additionally, fibre is good for digestion as it aids with bowel movement.
Cashews are delicious nuts that are quite popular in India. They are a very rich source of magnesium, which can be beneficial for weight loss because it helps regulate the fat and carbohydrate metabolism in the body.
Dates are rich in flavour and good for weight loss. This is because they have high fibre content, which may help to suppress food cravings by making you feel full. As a result, you will be less prone to snacking between your meals.
Dates are also beneficial as they provide your body with Vitamin B5. This vitamin is known for boosting your stamina, which means that you can exercise for a longer period, and work towards getting your ideal weight!
In my experience, I have observed that the digestion process can actually enhance the health benefits of dried fruits. For example, when dried fruits like apricots, figs, and raisins are consumed, their antioxidant activities increase after undergoing gastric digestion. This means that the dried fruits can provide even more antioxidant protection for our cells, shielding our body from the damage caused by harmful free radicals and promoting overall health12.
Dr. Rajeev Singh, BAMS
Walnuts are a great dry fruit as they contain high amounts of good fats such as omega 3 fatty acids and alpha-linolenic acid (ALA). Therefore, walnuts can help support your cardiovascular health and is also good for lowering body fat4. This can be a great addition to the diet as many people who are overweight are already at risk for cardiovascular problems and this can be a great way to try and prevent them.
Brazil nuts have many properties that may aid weight loss. They contain an essential amino acid known as L-arginine, which can be helpful in burning fat. It increases body metabolism and thus, prevents the accumulation of unhealthy fat. Brazil nuts have high amounts of certain minerals such as selenium, thiamine, phosphorus and magnesium which can help maintain optimal cholesterol levels in blood and prevent damage to blood vessels5.
Hazelnuts have high fibre content as well as healthy fats, and both of these help with weight loss6. Like all the other high-fibre dry fruits mentioned in this article, hazelnuts also help in keeping you full for a longer time and controlling unhealthy snacking, which is often the first step in losing weight!
Apricots can stop you from feeling hungry for a long time after you eat them. Additionally, they provide your body with magnesium, which regulates fat metabolism. Apricots have a slightly sweet taste, and you can add them to certain desserts instead of sugar.
If you are looking for low-salt foods with weight loss properties , then it can be difficult to find suitable snacking options.. However, raisins offer both benefits! In 100 grams of raisins, you will find only 0.5 grams of fat and 299 kcal, making this a great snack for people who are trying to lose weight. They are proposed to help regulate cholesterol levels and may reduce hunger by influencing hormones responsible for satiety7.
Prunes are also commonly called dried plums. They have high dietary fibre content, which promotes peristaltic movements in the intestines. As a result, waste and toxins get released from your body quickly and this can help you in losing weight. Additionally, 100 grams of prunes contains only 240 kcal, making this a good snack for people who need to control their daily calorie intake8.
Black currant makes for a great pre-workout snack. It is easy to include in your diet and a versatile dry fruit like raisins. These dried fruits are high in nutrition and taste, making them a desirable snack. The dietary fibre and low sugar content. aids in weight loss. It also helps with other health issues like diabetes and heart disease due to its antioxidant properties9.
Dried figs are abundant in dietary fibres that aid the digestive system to function optimally. Figs also contain a digestive enzyme known as ficin. This enzyme helps you lose weight as it by improving lipid metabolism and reducing your craving for sugar. It also has a positive effect on gut microbes and helps fight oxidative stress10.
These tiny red berries are packed with nutrients and antioxidants. Goji berries have high fibre content and help increase the metabolism of your body. Drinking goji berry juice can boost metabolism and aid your weight loss journey11.
Over the years, I have observed that besides aiding in weight loss, dried fruits may also have a positive impact on reducing the risk of cardiovascular disease (CVD). While the consumption of dried fruits alone may not be significantly associated with cardiovascular mortality, when combined with fresh fruit intake, it has been found to lower the risk of CVD mortality. Therefore, incorporating a variety of dried and fresh fruits into your diet can help promote heart health and reduce the risk of cardiovascular issues12.
Dr. Smita Barode, BAMS, M.S.
Based on my experience, I have observed that incorporating dried fruits into your diet can be beneficial for your overall health. Dried fruits are a great source of dietary fiber, containing approximately 3.7 to 9.8 grams per 100 grams. By consuming around 20 to 30 grams of dried fruits per day, you can fulfill about 10 to 16% of your recommended daily fiber intake, which is around 14 grams12.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
If you do not want to eat a bowl of raw nuts, you can consume them in other ways that are equally beneficial for you. For example:
Also Read: The Detailed 7 Days GM Diet Plan for Weight Loss
If you plan on adding dry fruits to your diet, here are a few other helpful tricks to speed up your weight loss:
Also Read: Ajwain: Uses, Benefits, Side Effects, and More!
Your health depends a lot on your weight as it can impact various body functions. Therefore, monitoring the same diligently can help you improve the way you look and feel. Ultimately, this can have many positive impacts on your life such as improved confidence and self-esteem, better social skills, more motivation and positive thoughts. Even if it may seem very difficult initially, you should know that if you take simple steps such as eliminating unhealthy food items and including weight loss foods like dry fruits in your diet can help you achieve your goals!
Also Read: 17 Health Benefits of Dates And Date Recipes
Dry fruits are healthy snacks to eat on the go. Dry fruits like almonds, apricots, prunes, figs and others mentioned above, can help reduce food cravings and avoid weight gain. However, to target fat on specific sites in the body, a regular fitness regimen is essential..
Soaking dry fruits helps replenish moisture and fortifying other nutrients present in them and seeds. It also ensures better digestion and enhances the flavour. Consuming soaked dry fruits regularly on an empty stomach in the morning can be good for health.
It is recommended that having 6-8 almonds each day is safe. Soaked almonds are beneficial, and it is best to consume them in the morning. However, you must avoid having fried and salted almonds.
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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Kokum, also known as Garcinia indica, is a plant native to India particularly thriving along the Western Ghats and coastal regions such as Maharashtra, Goa, Karnataka, and Kerala, though it is also found in the Eastern and North-Eastern states.
Kokum is known by different names in different regions. It is referred to as Goa butter tree or kokum butter tree in English, Bheranda in Marathi, Vrikshamla in Sanskrit, Punarpuli in Tulu, and Murgal- masala in Tamil. It mainly grows on the Western coasts of India but can also be found in the Eastern and North-Eastern states1.
It can be widely used for culinary purposes, including fish pickling (known as Colombo curing), preparing refreshing drinks, and in the manufacture of cosmetics; however, its most significant application lies in Ayurveda, where it is valued for a wide range of potential therapeutic uses1,2.
Did you know?
Nutritional composition of kokum2:
Kokum may have a beneficial role in the food industry, particularly due to its high anthocyanin content, which gives it a deep red-purple hue. According to a recent article9, it could be an excellent natural source for colour extraction, making it a promising alternative to synthetic food colourants.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Kokum has been used since ancient times due to its beneficial properties.
Kokum is said to have several potential benefits for the body. It is used for several health purposes in traditional medicine. These include:
Kokum may help protect the liver; hence it might be used as a liver tonic2. It may also help in the digestion of food, acting as a natural antacid. Traditional preparations combining kokum with yoghurt and salt are believed to help alleviate gastric ulceration and reduce burning sensations in the stomach3. Additionally, kokum may assist in managing gastrointestinal issues such as dysentery (characterised by stools with blood and mucus), diarrhoea (watery stools), and piles (fissures caused by hard stools). Overall, kokum might be beneficial for digestive health, supporting the gut and potentially helping to stimulate the appetite. However, more studies are required to corroborate these.
Kokum may be beneficial for weight management as it may help reduce hunger and potentially increase energy expenditure1. It is also thought to suppress the production of fatty acids and may support their conversion into glycogen, which is stored in the liver for energy2. These combined mechanisms could contribute to managing body weight effectively. Kokum juice, in particular, is often suggested as a supportive beverage for this purpose. Additionally, kokum might promote better blood circulation and may help prevent the accumulation of fat in the blood vessels, further supporting cardiovascular health and overall metabolic function3. However, more research is required to confirm these claims.
Kokum butter may possess effective moisturising properties, making it a valuable ingredient in the cosmetic industry. As a result, it is commonly used in the formulation of products such as soaps, lip balms, and body lotions, where it helps to nourish and hydrate the skin. Traditionally, kokum butter has been used to treat dry skin due to its deeply moisturising nature. It may also be beneficial for soothing burns, healing cracked feet, and relieving fissures of the lips, as well as for managing ulcers and other minor skin irritations1,2,4. However, more research is required to prove these facts.
Kokum has potential antimicrobial properties and thus might be effective against bacteria. One of its key active components, garcinol, may serve as a substitute when conventional antibiotics cause side effects5.
Research2 suggests that kokum may be effective against bacteria such as Staphylococcus, which is responsible for various infections, and its action may be comparable to that of traditional antibiotics. Additionally, its potential to help treat gastric ulcers may be linked to its antimicrobial activity against Helicobacter pylori, the primary bacterium responsible for such conditions. It may also be effective against fungal infections of the skin and mouth and parasitic worms in the stomach3. However, more research is required in this field.
In a research study3, it was found that garcinol, which is one of the three primary active components of kokum may have potential anti-cancer properties. It appears to work by inhibiting the activity of certain enzymes associated with cancer development and may also promote the programmed death (apoptosis) of cancer cells. While these findings are promising, further scientific validation and clinical studies are necessary to confirm its efficacy and safety.
In a study, garcinol demonstrated the potential to inhibit the growth of human leukaemia (blood cancer) cells, suggesting that it may possess chemo preventive properties, that is, it might help reduce the development or progression of cancer. These findings highlight kokum’s promise in cancer research, although further clinical investigations are required to substantiate its therapeutic potential3.
Kokum may possess antioxidant properties, which could help neutralise free radicals in the body (unstable molecules that are known to contribute to the development of cancer and other chronic diseases). By reducing oxidative stress, kokum might play a role in protecting cells from damage and supporting overall health3. Even though there is some evidence that the use of kokum might help with cancer and inflammatory diseases, further studies are required in this field1,6.
Kokum has anti-inflammatory properties which are beneficial for heart health. Also, kokum is rich in minerals that help regulate blood pressure levels. Moreover, initial studies7 have shown that garcinol in kokum can help lower the risk of atherosclerosis (narrowing of arteries supplying the heart due to fat deposition) by maintaining blood lipid levels. These findings suggest that kokum holds good potential to help lower risk of cardiovascular complications. In ayurvedic medicine, it is used as a heart tonic to improve heart function. Although more research is needed to confirm this benefit.
Though there are studies that show the potential uses of kokum in various conditions, these are insufficient and there is a need for further studies to establish the true extent of benefits of kokum on human health.
Other than its medicinal and therapeutic uses, kokum has found its place in our delicacies as well. From my experience, Kokum is used in production industries for making butter, wine, health beverages, curries, and pickles.
Dr. Rajeev Singh, BAMS
Kokum is widely used in the manufacture of various products and is available in fvarious forms making it versatile for different applications, some common forms include3:
Your Ayurvedic physician will recommend the appropriate form and dosage based on your health condition.
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: Ber Fruit: Uses, Benefits, Side Effects & More!
Kokum may have side effects, but there are insufficient reports currently insufficient reports to clearly define what these might be. Therefore, more research is needed to fully understand any adverse effects associated with its use. If you experience any side effects while using kokum, it is important to consult a doctor before continuing its use for health purposes.
It is advised to consult a physician before taking kokum as a treatment for any condition, particularly for pregnant or nursing women, elderly individuals, and children. Avoid self-medicating with kokum, and do not use it to replace, alter, or discontinue any prescribed treatments without professional guidance.
Since kokum may act as a weight-reducing agent, it has the potential to affect substances involved in insulin sensitivity. Therefore, it is important to consult a physician before combining kokum with such substances, and frequent monitoring may be necessary to ensure safety and effectiveness3. Consult a doctor before using kokum. One must always disclose all the current medications being used so that the doctor can make appropriate decisions and advise you accordingly.
Also Read: Shankhpushpi: Benefits, Side Effects, Precautions & More!
Kokum is a versatile plant with a history of traditional use in Indian cuisine and Ayurvedic medicine. It has been used traditionally for dealing with digestive issues, weight management, skin health and as a heart tonic. While preliminary studies emphasise on its potential health benefits, more research is needed to confirm these effects. Always consult a qualified healthcare professional before using kokum for medicinal purposes.
Also Read: Senna: Uses, Benefits, Side Effects and More By Dr. Rajeev Singh
Kokum might facilitate digestion and may act as a natural antacid. However, you should consult a doctor and do not self-medicate.
Yes, kokum may offer various potential health benefits, including support for ulcers, acidity, heart and liver protection, weight management, and suppression of tumour cell growth. However, more research is needed to confirm these effects in humans. It is important to consult a doctor for proper diagnosis and treatment, and to avoid self-medicating.
Yes, kokum butter can be used for cooking.
Kokum may possess anti-cancer and anti-tumour properties; however, there is currently no concrete evidence to support its use as a treatment for cancer. Further research is needed to establish its effectiveness and safety in this regard. More research is required to fully understand kokum’s potential benefits. Additionally, cancer is a serious condition that must be diagnosed and treated by a qualified doctor.
Yes, kokum may be used for the manufacture of cosmetics such as lip balms, lipsticks, and lotions. It may be beneficial for treating chapped skin and wounds, and it is also believed to help with ulcers.
1. Manoj R. Chate, Subhash B. Kakade and V.S. neeha (2019). Kokum (Garnicia indica) Fruit: A Review, Asian Journal of Diary and Food research. 38(4):329-332. Available from: https://arccjournals.com/journal/asian-journal-of-dairy-and-food-research/DR-1493
2. Kumar S, Tripathi, Sankar, Karunakaran. Kokum (Garcinia india) – A potential fruits of Western Ghats Bulletin [Internet]. 2014 [cited 2025 May 21]. Available from: https://www.researchgate.net/publication/303797768_Kokum_Garcinia_india
3. Lim SH, Lee HS, Lee CH, Choi CI. Pharmacological Activity of Garcinia indica (Kokum): An Updated Review. Pharmaceuticals [Internet]. 2021 Dec 20 [cited 2025 May 21];14(12):1338. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8708457/
4. Rai SR, Birla JD, Sayeed Ariba. 5. Kokum-The Superfood of India [Internet]. 2022 [cited 2025 May 23]. p. 23–32. Available from: https://www.researchgate.net/publication/364955192_5_Kokum-The_Superfood_of_India
5. R.L. Sutar, Mane SP, Ghosh JS. Antimicrobial activity of extracts of dried Kokum (Garcinia indica C.). International Food Research Journal [Internet]. 2012 Jan 1 [cited 2025 May 23];19(3):1207–10. Available from: https://www.researchgate.net/publication/282718743_Antimicrobial_activity_of_extracts_of_dried_Kokum_Garcinia_indica_C
6. Dr. Rahul C. Ranveer, Sahoo AK. Bioactive Constituents of Kokum and its Potential Health Benefits. ResearchGate [Internet]. 2017 Oct [cited 2025 May 23];1(6):236–2444. Available from: https://www.researchgate.net/publication/320372291_Bioactive_Constituents_of_Kokum_and_its_Potential_Health_Benefits
7. Kumar VD, Gurusamy K, Leneeygreen KB. Cardioprotective effects of Garcinia indica fruit rind extract and garcinol in isoprenaline hydrochloride induced cardiotoxicity in rats. Journal of Advanced Scientific Research. 2021 Jul 31;12(02 Suppl 2):246-55. Available from: https://sciensage.info/index.php/JASR/article/view/974
8. Madhuri K, Naik PR. Modulatory effect of garcinol in streptozotocin-induced diabetic Wistar rats. Arch Physiol Biochem. 2017;123(5):322-329. Available from: https://pubmed.ncbi.nlm.nih.gov/28598692/
9. Nayak CA. Bioactive constituents present in Garcinia indica Choisy and its potential food applications: a review. Int J Food Properties [Internet]. 2010 [cited 2025 Nov 21];13(4):441‑53. doi:10.1080/10942910802626754. Available from: https://www.tandfonline.com/doi/full/10.1080/10942910802626754#:~:text=Abstract,squash%20and%20jellies%20like%20products.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Nowadays, people are very health-conscious and particular about their diets. Fitness enthusiasts focus a lot on their protein intake and opt for high protein diet plans. But why a high-protein diet? Well, protein is an essential macronutrient needed for proper cell growth and functioning of your body. If you are exercising daily, your body may need extra protein to maintain and repair tissues and gain muscle mass.
In this blog, we will discuss about the protein requirements of our body and suggest some food items that you can incorporate in your diet to increase your protein intake. So, let’s get started!
The daily requirement of protein may vary according to age, weight, gender, and level of physical activity. The nutritional value of proteins is measured by the number of amino acids. The recommended daily dose of protein is 46 grams for women and 54 grams for men1.
Proteins are vital for numerous bodily functions, including growth, muscle repair, immune function and the creation of enzymes and hormones. Without enough protein, the body can’t function properly, making it an essential part of a balanced diet.
Protein-rich foods benefit in weight management and aid metabolic health. They help to:
Protein suppresses your hunger by inhibiting hormones like ghrelin which increase appetite and stimulating those that are responsible for satiety. This helps to promote a feeling of fullness and prevents you from eating unnecessarily2.
Protein-rich foods contribute to overall energy levels and help maintain strength, making them an essential part of a balanced diet, especially for individuals with active lifestyles. These foods help in preserving the fat-free mass of the body which contributes to enhanced energy levels2.
Protein is considered the building block of muscles. Consuming adequate protein is particularly important for those engaged in strength training or resistance exercises to support muscle growth and repair.
Some studies3 have revealed that a diet rich in protein, especially animal protein may have a positive effect on bone mass density. Thus, a diet rich in protein can help lower the risk of fractures and osteoporosis, however, further research is needed to confirm this benefit.
Eating protein boosts your metabolism and may help you to burn excess fat faster. It also aids in weight loss by increasing the levels of amino acids in blood and enhancing utilization of glucose and fats2.
Incorporating a variety of protein sources into your diet may help reduce the risk of high blood pressure. Studies4 have shown that diets rich in diverse proteins, especially when combined with high fibre intake, are associated with lower blood pressure levels and a reduced risk of hypertension.
Protein is the building block of organs and tissues and so it helps promote recovery after exercise and injury. However, in case of any injuries, it’s important to follow doctor’s advice and recommendations on the appropriate diet for you.
One of the many effects of ageing is sarcopenia which is responsible for bone fractures, frailty and an overall lowered quality of life. Protein slows down the process of muscle deterioration and protects you from early sarcopenia.
According to the recommendations of the National Academy of Medicine, it is important for adults to consume a minimum of 0.8 grams of protein for every kilogram of body weight per day. This means that for every 20 pounds of body weight, you should aim to consume just over 7 grams of protein14.
Dr. Rajeev Singh, BAMS
Different foods contain different proteins, which have various roles in our body. There are 9 essential amino acids (units that form proteins) which are not naturally found in the body. Hence, we need to include foods in our diet to get these proteins for our bodies. Here are some high protein food options for you.
Boneless and skinless chicken breasts are one of the common and richest sources of protein. Bodybuilders and athletes usually include chicken breasts in their diet because it does not have saturated fat. Chicken breast contains approximately 21 to 22 grams of protein per 100 grams5.
The pork tenderloin is considered as an extra-lean chop which is rich in proteins and has low-fat levels. 100 grams of pork contain approximately 20 grams of protein5.
It is one of the excellent protein sources for ‘eggetarian’ people who do not eat meat or seafood. Egg contains almost all essential amino acids which are necessary for protein formation. You always think that egg yolk is more nutritious than egg white but that’s not true. Egg white is a pure form of protein than egg yolk with less saturated fat. Four egg whites have almost 14 to 15 grams of protein6.
Seafood is a rich source of proteins with a lot of health benefits. Fish, like salmon, contain about 20 to 21 grams of proteins and usually have low fat5.
Greek yogurt is one of the tasty sources of proteins. It provides on average of 10 grams of protein in 100 grams7. Greek yogurt is more concentrated than regular yogurt hence it contains more proteins. Also, better to choose a plain Greek yogurt than a flavoured one as it may contain more carbohydrates and sugar.
Milk is always considered as a complete food as it is full of proteins, carbohydrates, vitamins, calcium, minerals, etc. But always choose skimmed milk as it has more proteins and no fats and carbohydrates. It keeps your bones and teeth healthy and helps avoid the risk of osteoporosis. 1 cup (250 ml) of skimmed milk provides 8 to 10 grams of protein8.
Paneer is great alternative to chicken for vegetarians. It is a rich source of casein protein. Paneer has 18 to 20 grams of protein per 100 grams5.
Nuts such as groundnuts, almonds, and peanuts are rich in proteins, unsaturated fats, and satiating fibres. They are slow-burning foods which keep your stomach full for a longer time and help reduce your cravings. ¼ cup (around 20 grams) of peanuts or almonds provide 5 to 6 gram of protein5,8.
Nut butters such as peanut butter and almond butter are also some newer healthy products that you can opt for. These are high in proteins, potassium, and fibres.
Soybean is also known as “meat without bones” because of its protein richness. It is available in various forms like soy yogurt, soya milk, roasted soybeans, etc. It is a great source of protein with very low fats. It contains 37 grams of protein per 100 grams5. Soybean is a great alternative for vegetarians and lactose-intolerant people.
Lentils are also excellent for proteins for vegetarians. Both brown and yellow lentils contain about 22 to 24 grams of protein per 100 grams5.
Chickpea curry is a common dish on Indian plates. It is one of the easiest protein-rich food available in India. Chickpeas are low in fat and high in proteins. It offers 20 to 23 grams of protein per 100 grams of chickpeas5.
Seeds such as pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, flax seeds are full of proteins. It also contains omega-3 fatty acids which are good for your immunity and heart and liver health. On an average 28g seeds provide around 6 to 9 grams of protein9.
Quinoa is a gluten-free, plant food that is packed with all essential amino acids. There are 6 to 13 grams of proteins in 100 grams of Quinoa5.
Oats are the new superfood for health-conscious people. They are an excellent source of protein. They contain 12 to 13 grams of protein per 100 grams10.
Tofu is full of proteins as it is prepared from soy milk. It also contains magnesium, copper, zinc, and vitamin B1. It is gluten-free and low in calories and helps with weight management. It contains around 8 grams of protein per 100 grams11.
Granola is a healthy cereal that helps you lose weight when you pick a version that’s high in fibre. You can either consume a granola bar or have granola like cereal by mixing it with milk or Greek yoghurt for a high-powered yet light breakfast, perfect for hot summer months. A granola bar (100 grams) provides you with around 10 grams of protein12.
Edamame beans are high in protein and contain amino acids essential for the human body. About 100 grams of edamame beans offer around 11 to 12 grams of protein13. A medium-sized bowl of lightly cooked edamame beans pairs well with roti or rice.
Surprisingly, plant-based foods are actually the leading source of protein worldwide. They make up 57% of the daily protein intake, while meat only contributes 18%. This means that foods like legumes, grains, nuts and seeds play a significant role in meeting our protein needs15.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: 10 Health Benefits Of Black Coffee
While protein is essential for the body, excessive protein consumption, particularly from animal may have some side effects. Too much protein can cause uncomfortable digestive symptoms like constipation or diarrhoea. It may also lead to kidney strain and possibly other health problems. Additionally, a high-protein diet that includes a lot of saturated fat may cause weight gain. Therefore, balanced intake in line with individual needs is typically considered best.
Did you know that a cup of cooked lentils contains approximately 18 grams of protein and 15 grams of fibre? What’s more, lentils are low in saturated fat and sodium, making them a healthy choice for your diet. The high protein content of lentils can support muscle growth and repair, while fibre helps promote digestive health and aids in managing cholesterol levels14.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: What To Eat & Avoid During Malaria?
Protein is an important nutrient to keep your body healthy and fit. High protein foods help to keep you energetic and reduce food cravings, thus helping with weight management. There are various protein-rich food sources available around us which can easily be included in our diets, like chicken, egg whites, lentils, nuts, etc. But remember not to overdo it. Discuss with a dietician about your body’s protein needs and consume as per their advice. Also, if you have any medical conditions like kidney disease, consult your doctor about your diet, especially before incorporating any new food item in your routine.
Also Read: 11 Healthy Foods That Can Help You to Gain Weight
Yes, there are plenty of plant-based protein sources. Lentils, chickpeas, tofu, tempeh, quinoa and various nuts and seeds are great examples. By eating a varied and balanced diet, vegetarians and vegans can easily meet their protein needs.
Some healthy and high-protein snacks include Greek yogurt, cottage cheese, hard-boiled eggs, edamame, protein bars or shakes made with whole ingredients and mixed nuts.
Most people can get enough protein from whole foods and don’t need supplements. However, athletes, bodybuilders or those with specific dietary restrictions may benefit from protein supplements such as whey or plant-based protein powders.
Complete proteins contain all nine essential amino acids in the right proportions, while incomplete proteins lack one or more of these amino acids. Animal proteins are usually complete, while many plant proteins are incomplete. However, a varied plant-based diet can provide all essential amino acids, for instance, cereal and pulses combination can give you this.
While protein is indeed vital for muscle growth and repair, its role in the body is multifaceted. It’s also essential for proper immune function, enzyme and hormone production, maintaining healthy skin and hair and much more.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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The thyroid gland helps to regulate the metabolic processes of the body. It produces thyroid hormones that regulate many biological functions and ensure proper health is maintained. When the thyroid gland becomes sluggish or overactive, it can lead to many problems1.
A healthy diet may help optimize thyroid gland function at times. Many components in our daily diet can help our thyroid gland stay balanced or achieve a state of equilibrium if it is not functioning correctly.
Before we take a look at the best foods to consume in order to fight thyroid disorders, it will be best to bust some common myths surrounding thyroid diet:
Did you know?
These vegetables include those like broccoli, cauliflower and kale, and they might interfere with how your thyroid gland uses iodine as it plays a role in hormone production inside the thyroid gland. The truth is that you should eat these veggies as they are a part of a healthy diet. Those having a tendency to form goitre should restrict their intake as suggested by their treating physician or Endocrinologist.
There’s no need to take these supplements if you are living in a country where other items have iodine in them, like table salt.
This is a misconception, as a gluten-free diet cannot help or cure Hashimoto’s thyroiditis in any way. Those individuals with certain medical conditions might derive benefits from such a diet
Did you know that beauty products can affect thyroid health? It is believed that plasticizers found in cosmetic products might affect the regulation of thyroid hormones and alter hormone levels2.
Dr. Smita Barode, B.A.M.S, M.S.
A weight gain of 5 to 7 pounds may be linked to an underactive thyroid, but beyond this, the thyroid has nothing to do with a significant weight gain.
Like everyone else, it is important to have a healthy and balanced diet. Diet alone cannot cause or cure thyroid-related problems.
Researchers say Goitre and/or hypothyroidism may occur as a result of eating soybeans, cauliflower, or cabbage. These are believed to be goitrogenic foods.
Dr. Rajeev Singh, BAMS
Dairy products, mainly yoghurt, are very nutritious and help to provide iodine to some extent. Iodine is needed for the optimal functioning of the thyroid gland3.
Apples, pears, plums and citrus fruits are abundant with pectins15, which might help with detoxifying the body of mercury4. It is postulated that mercury exposure from seafood might at times contribute to the disruption of thyroid gland function5.
Pumpkin seeds, sunflower seeds and nuts are rich sources of zinc6. Low levels of Zinc have been associated with thyroid problems7. Add to the salads or munch on these as snacks to replenish your body with zinc.
Beans and legumes are rich, not just in Zinc but fibre as well. These help to regulate the digestive system, especially bowel movement and prevent constipation8.
Hail the Orient. Green tea is known all over the world as an aid to boost metabolism. Green tea has catechins, a kind of antioxidant that might prompt fat cells to release the fat and help the liver burn off the excess fat9.
Also Read: 17 Protein-Rich Foods For a Healthy Life
The body uses up more energy to digest whole grains. The metabolism might increase with the extra fibre as the body has to work harder to break down the whole grains. Try to eat oats, brown rice, sprouts, sprouted grain bread and quinoa as a part of a healthy diet routine.
Just like Zinc, Selenium is believed to be another micronutrient that is essential for healthy thyroid functioning. Selenium is present in food items such as eggs, fish, meat, cereals and nuts10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Avocados are almost the wonder food of modern nutrition. Packed with antioxidants, good fats, fibre and essential nutrients, avocado is a good choice for those who have an imbalanced functioning thyroid, to support overall health and wellbeing.
Broccoli is rich in calcium and vitamin C. It is rich in fibre. Broccoli when consumed in very large amounts, can potentially add goitrogens and might cause disturbance in those with underlying iodine insufficiency11, 12. However, when consumed in moderate amounts, it can help with a healthy metabolism pattern and overall well-being.
Consult your dietician or your doctor before you incorporate the above foods into your diet.
Also Read: Typhoid – What to Eat and What to Avoid?
Apart from the above, here are some other things to be mindful of if you have a thyroid problem:
Also Read: What to Eat and What to Avoid in Anal Fistula
Some ways to keep hypothyroidism under a healthy check are as follows:
– Include aerobic exercises that make you sweat, such as cycling, swimming and running.
– Better Stress management is essential for better overall health and thyroid hormone-related imbalances
– Follow a good power-down routine every night by ensuring 6-7 hours of quality sleep to balance hormone levels.
– Stay on track with your thyroid medications.
If you have been diagnosed with hypothyroidism, you should avoid foods like tofu, soy, fried and fatty foods, sugary foods, processed and packaged items and alcohol.
Some tell-tale signs that you might be having an underlying condition of hypothyroidism are14:
– Fatigue
– Hypersensitivity to cold
– Dry skin
– Puffy face
– Hoarseness
– Muscle weakness
– Weight gain
– Impaired memory
– Slow heart rate
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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Dragon fruit, also known as pitaya fruit, is a cactus-based fruit that got its name because of the resemblance of its shape to a dragon. It is a tropical fruit with a unique appearance, soft and juicy flesh, slightly crunchy texture due to its tiny edible seeds and sweet taste. It can simply be cut and scooped to eat or can be consumed with milk as smoothies for added flavour.
Dragon fruit is a superfruit rich in antioxidants and believed to have several health benefits such as lowering risks of a blood sugar spike, aiding in digestion, etc. This can make it a great addition to your everyday diet!
In this blog, we will discuss in detail about this fruit, its types, potential benefits, any possible safety concerns and how you can include it in your diet.
Dragon fruit, also known as pitaya, comes in various vibrant colours, each with its unique characteristics and health benefits. Let’s explore different dragon fruit types and the advantages they offer1,2:
Yellow dragon fruit, with its sweet and tropical flavour, is a rich source of vitamin C, which boosts the immune system and promotes skin health. It contains dietary fibre, aiding in digestion and contributing to a sense of fullness. The antioxidants in yellow dragon fruit support overall well-being.
The visually striking purple dragon fruit is not only delicious but also nutritious. It is packed with essential vitamins and minerals, including vitamin C and dietary fibre. This type of dragon fruit is known for its antioxidant properties, helping to fight off free radicals and reduce the risk of chronic diseases.
Pink dragon fruit offers a delightful combination of sweet and mildly tangy flavours. It is high in vitamin C and dietary fibre, which enhances skin health and supports digestion. The antioxidants in pink dragon fruit contribute to overall well-being.
The vibrant, red-fleshed dragon fruit contains lycopene, a powerful antioxidant known for its heart-protective properties and a potential benefit to reduce the risk of certain cancers. It is also rich in vitamin C and dietary fibre, making it a great addition to a health-conscious diet.
Each type of dragon fruit is not only delicious but also a source of various essential nutrients and health benefits. Incorporating a variety of dragon fruit types into your diet can add both flavour and nutrition to your daily meals.
What makes this fruit a superfood? Its nutritional content is rich in Vitamin C, E, Magnesium, Iron, etc. Here is a nutrition table of this super healthy fruit3.
| Amount per | 100gm | ||
| Calories | 52 | ||
| Total Fat | 0.2 g | ||
| Saturated fat | 0 g | ||
| Cholesterol | 0 mg | ||
| Total Carbohydrate | 14 g | ||
| Dietary fiber | 2.4 g | ||
| Sugar | 10 g | ||
| Protein | 0.3 g | ||
Dragon fruit is also rich in minerals like calcium, iron, phosphorus, magnesium and potassium. Plus, it contains antioxidants like betalains and flavonoids. The main benefit of antioxidants is to eliminate free radicals from the body. Free radicals can cause cell damage and destruction, which may lead to a host of issues from heart problems to cancer if left untreated.
Owing to its nutritional content, dragon fruit can provide several health benefits ranging from antioxidant protection and immune system support to digestive health improvement and blood sugar management. Let’s have a detailed look at these.
An interesting fact about this fruit is that the Chinese claim that it originated from the fire of a dragon during battle. But beyond the myth, let’s delve into the real reasons why dragon fruit benefits our health. Here is a list of 10 potential health benefits of consuming dragon or pitaya fruit.
This fruit contains high amounts of fibre that helps maintain blood sugar levels and avoid spikes among people suffering from diabetes. Regular consumption of this fruit can help balance blood sugar levels and avoid further medical consequences among diabetics4.
Dragon fruit is your friend if you have pre-diabetes, i.e. borderline diabetes. Studies9 have proved its benefits in reducing fasting blood sugar levels in persons with pre-diabetes due to its low glycaemic index. With that said, moderation is key for any food.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
This fruit contains antioxidants and bioactive compounds that can reduce the risks of certain types of cancers. Some studies5 have suggested that this fruit may have a role in the prevention and treatment of breast cancer.
Did you know that dragon fruit is actually a cactus? It is high in lycopene, a substance that can lower risks of heart disease and cancer10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
This fruit contains high levels of vitamin C that boosts immunity and helps you stay healthy. More Vitamin C means that your body is capable of fighting major infections that you might be prone to. It is also rich in other antioxidants, which help avoid the risk of contracting chronic diseases such as Diabetes, Alzheimer’s, Parkinson’s, Cancer, etc6.
This fruit is a rich source of oligosaccharides (a carbohydrate), which aids in smooth digestion. Dragon fruit extracts help promote the growth of good bacteria in stomach and balance gut microflora. By its impact on gut microbes and immune system it improves the digestive health6.
Just like lentils, dragon fruit is prebiotic that, in turn, promotes probiotics such as gut-friendly bacteria lactobacilli and bifidobacteria. These bacteria improve digestion and overall gut health11!
Dr. Smita Barode, B.A.M.S, M.S.
Dragon fruit with red coloured pulp contains betalains that may reduce bad cholesterol (LDL cholesterol). The fruit is also rich in omega-3 and omega-9 fatty acids that are also good for the heart. Studies have shown that pitaya fruit can reduce the risks of cardiovascular diseases by exerting positive effects of blood vessels7.
Faster aging can be caused due to stress, pollution, and other factors such as poor diet, etc. Dragon fruit being a rich source of antioxidants may help manage dry skin, and acne. Its vitamin C content can aid in getting brighter skin.
The high source of nutrients found in this fruit extract powder reduces may help reduce hair damage caused by chemicals and improves hair texture, thus, leaving it soft and shiny.
Good bone health can contribute to many factors such as avoiding injuries, joint pain, and so forth. This superfruit is high in magnesium that aids in stronger bones and good bone health3. All you need to do is drink one glass of dragon fruit smoothie every day.
This fruit contains beta-carotene (the pigment that gives the fruit its colour) that is very good for the eyes and helps avoid eye problems such as cataracts and macular degeneration8.
Dragon fruit is a nutritious choice for expectant mothers. With essential vitamins like B, folate, and iron, it’s ideal for pregnancy. These nutrients can support proper foetal development. Moreover, its magnesium content can be beneficial for addressing postmenopausal complications in women.
Although more large-scale human studies are needed to corroborate the findings, initial studies on health benefits of pitaya (dragon) fruit show promising results. Further research can help prove that this may be a superfood for health!
Be careful, do not eat the spiky skin of a dragon fruit! Don’t be fooled by the vibrant, tempting skin of dragon fruit to encounter any unpleasant surprises10. It may look delicious, but it is not meant to be eaten!
Dr. Rajeev Singh, BAMS
Dragon fruit, known for its striking appearance and potential health benefits, is generally safe for most people when consumed in moderation. However, like many foods, it can have some side effects for certain individuals. Some common dragon fruit side effects include:
Some people may be allergic to dragon fruit, experiencing symptoms like itching, swelling, hives, or even more severe allergic reactions. If you’re prone to food allergies, exercise caution when trying dragon fruit.
Excessive consumption of dragon fruit can lead to gastrointestinal discomfort. The high fibre content may cause diarrhoea, abdominal pain, or bloating in some individuals.
Due to its fibre content, dragon fruit can have a mild laxative effect. While this can be beneficial for those with constipation, it may be problematic if consumed in excess.
Dragon fruit may interact with certain medications. If you’re taking medication for high blood pressure or diabetes, consult your healthcare provider before adding dragon fruit to your diet, as it can affect drug efficacy.
Some people with a history of kidney stones should consume dragon fruit in moderation, as it contains oxalates that could contribute to stone formation.
It’s important to remember that these side effects are not experienced by everyone, and dragon fruit can be a healthy addition to your diet when consumed in appropriate quantities. Yet, its ideal to discuss with a doctor before consuming regularly in case you have any medical conditions.
Cutting a dragon fruit is a simple process, and here’s how to do it:
Also Read: 11 Incredible Health Benefits of Coconut Water
Dragon fruit is best enjoyed freshly cut as such or can be added to a variety to dishes. When sliced, it can be dropped into a beverage of your choice. You can enjoy the health benefits of dragon fruit by adding it to several desserts like ice creams, cakes, mousse, and even just fresh slices with macarons. Its sweet, mildly tangy flavour and crunchy texture makes it a delightful addition to your diet.
Here are some healthy recipes that you can prepare at home using dragon fruit.
Making yourself a dragon fruit shake every breakfast can be the right choice to welcome a healthy lifestyle.
Ingredients:
How to Prepare?
A fruit bowl can be great option to keep a good health and manage weight. The dragon fruit bowl consists of a mixture of other healthy fruits such as strawberries, bananas, watermelons, pineapple, and black grapes.
Ingredients:
How To Prepare?
Also Read: 12 Incredible Health Benefits of Bananas
Loaded with ultimate health benefits, this fruit has been gaining popularity in the country because of its unique appearance and health benefits. Since this fruit is power-packed with nutrients, vitamins, and minerals, it can be a great addition to your everyday diet! However, remember moderation is key. Also, if you have any concerns or pre-existing health conditions, always consult with a healthcare professional before incorporating it into your routine diet.
Also Read: Ice Apple: Uses, Benefits, Side Effects and More!
It’s simple. Look for fruit that is brightly coloured and without a dry stem. A fruit having a dry stem can indicate that it is over-ripened.
This fruit is a native of Central and South America but is currently cultivated in Southeast Asia.
You can make a facial mask and apply it to your face for 20 minutes. This will keep your skin nourished and glowing. All you need to do is to smash dragon fruit with some yoghurt and blend it till it becomes a paste. Gently apply it to your face and rinse it with some lukewarm water after 20 minutes. But do check if you have sensitive skin.
If you are a sweet lover, dragon fruit with white pulp and tiny black seeds taste better. If you prefer less sweetness, then you need to try the one with the red pulp.
It’s fun to add this healthy fruit to your everyday diet as it has multiple benefits that can benefit your overall health. The best time to grab a bite is during breakfast. One glass of dragon fruit smoothie is all you’ll ever want with some bread and egg. Stay healthy, live happily.
Dragon fruit can be purchased during the summer season in India between June and September. The flowering and fruiting occur successively one after the other in five staggered segments between June and November. The fruit is generally ready to be harvested after the flowering has taken place. The peak time for purchasing the varieties is in August and September.
Dragon fruit is generally considered a cooling fruit for the body. It has a hydrating and refreshing quality and is often consumed to cool down in hot weather. The fruit’s high water content and natural sugars provide a cooling effect, making it a popular choice in tropical regions to combat heat.
Dragon fruit can be beneficial for cough due to its rich vitamin C content. Vitamin C supports the immune system and may help in soothing cough symptoms. However, it is not a direct remedy, but incorporating dragon fruit into a balanced diet can contribute to overall respiratory health and may assist in managing a cough when combined with other appropriate treatments. Its best to consult your doctor to diagnosis and treatment in a chronic cough.
Dragon fruit can be a helpful addition to a weight loss diet. It is low in calories and packed with fibre, which can promote a feeling of fullness and reduce overall calorie intake. Additionally, its natural sweetness can satisfy cravings for sugary snacks, making it a nutritious and satisfying option for those looking to manage their weight.
You can determine if a dragon fruit is ripe by checking its appearance and texture. A ripe dragon fruit should have bright, vibrant skin with even colour and minimal blemishes. When gently pressed, it should give slightly, indicating a soft texture. Also, a sweet, fragrant aroma at the base of the fruit is a sign of ripeness.
Dragon fruit may help regulate bowel movements due to its high fibre content. The fibre in dragon fruit can add bulk to your stool and promote regularity. However, the effect on bowel movements varies from person to person, and consuming dragon fruit as part of a balanced diet can contribute to digestive health without causing excessive bowel movements.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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