Palm oil is a widely used ingredient found in many everyday products, from food items to household goods. Despite its prevalence, there is often limited awareness about what palm oil is and how it is used.
Derived from the fruit of the oil palm tree, palm oil has become a common component in both edible and non-edible products due to its versatility, long shelf life, and cost-effectiveness. It is used in cooking oils, baked goods, snacks, margarine, cosmetics, soaps, and even cleaning products1.
This article explores the origins of palm oil, its various applications, and its nutritional profile. It also considers the ongoing discussions surrounding its impact on health and the environment. Comparisons with other types of oils will be included to help provide a balanced perspective.
Palm oil is an edible vegetable oil extracted from the fruit of the oil palm tree (Elaeis guineensis). Originally cultivated in the western and southwestern regions of Africa, the oil palm is now grown extensively across tropical regions, particularly in Southeast Asia. Due to its unique fat composition, palm oil has become a key ingredient in a wide variety of products worldwide1.
Palm oil production begins with the harvesting of oil palm fruits. The fruits are then steamed or boiled and mechanically pressed to extract the oil. It’s important to differentiate between palm oil and palm kernel oil, though both are derived from the Elaeis guineensis plant, palm oil comes from the fruit’s fleshy pulp, while palm kernel oil is obtained from the seed inside the fruit. Each oil has a distinct composition and is used in different culinary and industrial applications2.
Crude palm oil has a has a distinctive reddish-orange colour, primarily due to its natural carotene content, which is the same pigments that give carrots and tomatoes their vibrant hues. It also contains tocotrienols, a form of vitamin E. These naturally occurring compounds contribute to the oil’s oxidative stability and are part of its overall nutritional profile2.
Palm oil is available in various forms depending on the degree of processing. The two most common types found in consumer products are unrefined and refined palm oil3.
Palm oil has been the subject of considerable attention in discussions surrounding diet and health, largely due to its relatively high saturated fat content. Saturated fats, when consumed in excess, may influence cholesterol levels, which in turn can have implications for heart health. However, palm oil also contains a number of beneficial nutrients, including certain forms of vitamin E and essential fatty acids, which play important roles in supporting overall health.
It is important to consider the type and processing level of palm oil, as these factors can affect its nutritional properties and best use. Below is an overview of commonly available forms of palm oil, their characteristics, and typical applications:
Ever wondered the many ways palm oil is used in our daily life? Let’s take a look.
Palm oil is a common cooking ingredient thanks to its unique taste and adaptability. It’s particularly good for frying because it can withstand high heat.
Palm oil isn’t limited to the kitchen. It is a key ingredient in a variety of everyday non-food items.
Refined and fractionated palm oil is widely utilised in the food industry due to its distinct functional properties. It demonstrates excellent oxidative stability, which allows it to resist spoilage and maintain quality during storage and processing. Furthermore, palm oil contributes nutritional value by supplying essential nutrients that support bodily functions11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Palm oil is a versatile ingredient that plays a significant role in both food and non-food products. Its functional properties and stability have led to widespread use in households and industries around the world.
Unrefined palm oil is a natural source of carotenoids, which the body can convert into vitamin A. This makes it a potentially useful addition to diets where vitamin A deficiency is a concern. Additionally, palm oil contains tocotrienols, a form of vitamin E that has been studied for its antioxidant properties and potential roles in supporting heart and brain function1.
While research into these effects is ongoing, these nutrients are recognised for their contribution to overall health.
Approximately 50% of palm oil’s fat content consists of saturated fats, particularly palmitic acid2. Diets high in saturated fat have been associated with increased levels of low-density lipoprotein (LDL) cholesterol, often referred to as ‘bad’ cholesterol which may raise the risk of cardiovascular disease.
Palm oil, like all oils, is energy-dense and high in calories. Therefore, portion control and overall dietary balance are essential when including it in regular meals.
The nutritional composition per tablespoon of palm oil is as follows4:
While palm oil is often discussed in the context of its saturated fat content, emerging research suggests it may offer certain potential benefits when consumed in moderation as part of a balanced diet. These areas of interest primarily relate to heart and brain health, though further research is necessary to draw firm conclusions.
Some scientific studies have explored the impact of palm oil on heart health, with mixed but noteworthy findings.
Evidence and Research Studies
Considerations
It’s important to emphasise that such findings are associated with moderate consumption within the context of an overall healthy diet. Palm oil is calorie-dense and high in fat, and excessive intake, like that of any fat, may contribute to weight gain and related health issues. Individual dietary needs, existing medical conditions, and overall lifestyle should be considered when evaluating its suitability7.
Research has indicated potential brain health benefits associated with the vitamin E tocotrienols found in palm oil.
Evidence and Research Studies
Studies8 have suggested that tocotrienols in palm oil can help protect the brain against neurodegenerative diseases. These compounds have been linked to a possible slowing of dementia progression and a reduction in the risk of stroke or the development of brain lesions.
Tocotrienols function as antioxidants, which may protect the brain’s delicate polyunsaturated fats from oxidative damage. This protective effect could contribute to slowing the advancement of dementia, lowering stroke risk, and preventing the growth of brain lesions. It is important to note, however, that larger-scale human trials are required to substantiate these preliminary findings.
While palm oil may offer certain health benefits, it has also attracted considerable debate regarding its potential negative effects on both human health and the environment. Understanding these issues is crucial to forming a balanced perspective on palm oil production and consumption.
Much of the health-related discussion around palm oil focuses on its saturated fat content and the possible implications for cardiovascular health.
There is ongoing scientific debate about the relationship between saturated fat intake, blood cholesterol levels, and heart disease risk. Some studies suggest that palm oil does not adversely affect heart health and may even provide certain benefits when consumed in moderation. Conversely, other research indicates that its relatively high saturated fat content could increase levels of low-density lipoprotein (LDL), often referred to as ‘bad’ cholesterol, which is linked to a higher risk of cardiovascular disease2.
The predominant saturated fat in palm oil, palmitic acid, is considered to have a milder effect on blood cholesterol compared to some other saturated fats. Nonetheless, concerns persist that excessive consumption of palm oil could contribute to elevated cholesterol levels and associated health risks2.
The environmental impact of palm oil production is a significant aspect of the wider discussion.
Large-scale palm oil cultivation, particularly in regions such as Southeast Asia, has been associated with substantial deforestation and the destruction of natural habitats. This expansion threatens the survival of endangered species, including the Bornean orangutan and the Sumatran tiger, among others9.
Beyond environmental damage, the industry has faced criticism for labour exploitation and violations of indigenous peoples’ rights, especially in areas where regulatory oversight is limited.
Cheese replacements or imitation products are often preferred for their cost-effectiveness and nutritional profile. When selecting such alternatives, palm oil has demonstrated potential benefits, including a favourable effect on blood cholesterol levels when used instead of milk fat. This is largely attributed to its content of monounsaturated and polyunsaturated fatty acids. Additionally, the natural tocopherol present in palm oil contributes to the nutritional value of cheese analogues. Thus, incorporating palm oil as a source of dietary fat may be a suitable option11.
Dr. Rajeev Singh, BAMS
Understanding how palm oil compares to other popular oils can provide valuable insight into its role in a balanced diet.
Olive oil is widely recognised for its cardiovascular benefits, primarily because of its high content of monounsaturated fats. Some studies have suggested that palm oil and olive oil may have similar effects on cholesterol levels, despite palm oil’s higher saturated fat content10.
Canola oil contains less saturated fat and more monounsaturated fat than palm oil. It also has a notable proportion of omega-3 fatty acids, which contribute to its reputation as a heart-friendly oil. However, most commercially available canola oil is derived from genetically modified crops, whereas palm oil typically is not10.
Avocado oil is rich in monounsaturated fats and antioxidants, making it one of the healthiest cooking oils available. Similar to palm oil, avocado oil is stable at high temperatures, making both oils suitable for frying and other heat-intensive cooking methods10.
Sunflower oil is known for its high polyunsaturated fat content, especially linoleic acid, which is valued for its potential to lower cholesterol. While its nutritional profile differs from that of palm oil, sunflower oil remains a popular choice for those seeking to manage cholesterol levels10.
Coconut oil, like palm oil, contains a high proportion of saturated fats, particularly lauric acid. Its saturated fat content is generally higher than that of palm oil. Despite this, coconut oil is frequently recommended for its various health effects, although evidence remains mixed and further research is ongoing10.
Also Read: Punarnava: Uses, Benefits, Side Effects & More
Assessing palm oil as either beneficial or harmful is a complex issue that depends largely on consumption patterns, including quantity, frequency, and the context of an individual’s overall diet. While palm oil’s high saturated fat content suggests moderation is necessary, it also provides valuable nutrients such as vitamins A and E, which offers practical benefits in cooking due to its heat stability.
However, the environmental challenges associated with palm oil production are significant and must be taken into account. Therefore, if palm oil is to be included in the diet, it should be consumed judiciously, within a balanced and varied nutritional framework. Choosing palm oil that is sustainably sourced can further help reduce its environmental impact, supporting both personal health and ecological responsibility.
Also Read: How Castor Oil Benefits You And How Much You Need?
The main concern associated with palm oil is its high saturated fat content, which may increase bad cholesterol and heart disease risk. But eating in moderation as part of a balanced diet should not pose major health risks.
Palm oil and olive oil each offer distinct nutritional properties. Olive oil is a source of monounsaturated fats, while palm oil contains natural antioxidants, including vitamin A (as beta-carotene) and vitamin E (tocotrienols and tocopherols). The choice between the two may depend on individual dietary preferences, culinary use, and nutritional considerations.
As with any food, moderation is key. Palm oil contains saturated fats, and the World Health Organization recommends that saturated fat intake should not exceed 10% of total daily calories. When used in small amounts, palm oil can be part of a balanced and varied diet, depending on individual nutritional needs.
There is no conclusive evidence directly linking palm oil consumption to cancer. However, concerns arise from its potential role in a diet high in saturated fats, which may contribute to certain health risks and research on this topic is ongoing.
While palm oil consumption has been associated with elevated levels of LDL cholesterol due to its saturated fat content, the direct link to heart disease remains inconclusive. Moderation in consumption and maintaining a balanced diet are recommended for heart health.
When stored properly in a cool, dark place and sealed tightly, palm oil can have a shelf life of up to a year or more. However, factors such as exposure to heat, light, and air can affect its quality and lead to a shorter storage lifespan.
While rare, some individuals may be allergic to palm oil, experiencing allergic reactions such as skin rashes or gastrointestinal discomfort. However, palm oil allergies are not widespread, and most people can consume it without adverse effects.
Introducing palm oil to babies’ diets is generally not recommended due to its high saturated fat content. Babies need a balanced diet that primarily consists of breast milk or formula, followed by the gradual introduction of age-appropriate solid foods.
Palm oil and palmolein oil are not the same, although both are derived from the palm fruit. Palm oil is in a semi-solid form, while palmolein in the liquid fraction is obtained through a refining process. They have different applications in cooking and food processing.
There is no conclusive evidence that red palm oil directly darkens the skin. While some anecdotal claims suggest potential skin benefits, the impact on skin tone is not well-established, and individual reactions may vary. It’s advisable to consult with a dermatologist for personalised skincare advice.
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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करी पत्ते एक छोटे पर्णपाती सुगंधित झाड़ी का भाग होते हैं, जिसका वैज्ञानिक नाम मुरराया कोएनिगी होता है, जो रूटेशियाई कुल से संबंधित होता है। इसे प्राकृतिक औषधीय पौधा माना जाता है। दक्षिण एशिया इस पौधे का घर है, और यह श्रीलंका, बांग्लादेश, चीन और भारत जैसे देशों में पाया जाता है। भारत में, यह हिमालय के नीचे महाराष्ट्र, तमिलनाडु, केरल और असम जैसे राज्यों में पाया जाता है।1-3
इस पौधे में चमकदार हरे पत्ते होते हैं जो वसंत, ग्रीष्म और मानसून के दौरान वृद्धि करते हैं और ये सर्दियों में गिर जाते हैं। तमिल और कन्नड़ साहित्य में ऐसे संदर्भ हैं जो मुरराय कोएनिगी को ‘करी’ के रूप में वर्णित करते हैं, जिसका अर्थ है सब्जियों के लिए स्वाद एजेंट के रूप में इस्तेमाल किया जाने वाला ‘मसालेदार सॉस’। यह भारत में सबसे लोकप्रिय मसाला और छौंक के रूप में पहचाना जाता है। इसे आमतौर पर हिंदी में कड़ीपत्ता या मीठा नीम, तमिल में करुवेप्पिलई और मलयालम में करिवेप्पिले कहा जाता है।2,3
सूखे और ताज़े दोनों तरह के करी पत्ते में अच्छे पोषक तत्व होते हैं और यह स्वास्थ्य के लिए फ़ायदेमंद होते हैं।
| पोषक तत्वों की मात्रा | ताज़ा करी पत्ते | सूखे करी पत्ते |
| प्रोटीन (ग्राम) | 6 | 12 |
| कार्बोहाइड्रेट्स (ग्राम) | 18.7 | 64.31 |
| फ़ैट (ग्राम) | 1 | 5.4 |
| विटामिन C (मिलीग्राम) | 4 | 4 |
| β-कैरोटीन (माइक्रोग्राम) | 7560 | 5292 |
| कैल्शियम (मिलीग्राम) | 830 | 2040 |
| आयरन (मिलीग्राम) | 0.93 | 12 |
टेबल 1: प्रति 100 ग्राम करी पत्तों के पोषक तत्वों की मात्रा 1,2
आयुर्वेद के अनुसार, करी पत्ते के बहुत से फ़ायदेमंद गुण हो सकते हैं: 1
Curry patte (Curry Leaves) ke sambhavit upyog:
करी पत्तों के संभावित उपयोग अलग-अलग स्वास्थ्य स्थितियों के लिए हो सकते हैं। कई अध्ययनों में करी के पत्तों के फ़ायदे इस प्रकार हैंः
ब्लड शुगर के प्रबंधन में करी पत्तियों की प्रभावशीलता का अध्ययन 2012 में डुसाने एट अल द्वारा एक पशु मॉडल में किया गया था। यह ब्लड शुगर के स्तर में उल्लेखनीय कमी लाता है। पत्तियों के अर्क का यह ब्लड शुगर को कम करने वाला गुण, ब्लड शुगर के स्तर को कम करने में मदद कर सकता है। ये प्रभाव इंसुलिन के जैसे प्रभाव हो सकते हैं, जो ब्लड शुगर को या तो अग्नाशय के इंसुलिन उत्पादन को बढ़ाकर या विशिष्ट एंजाइमों के कारण कोशिकाओं द्वारा ग्लूकोज अप-टेक करके कम कर सकता है। इससे पता चलता है कि करी पत्ता डायबिटीज़ मेलेटस के प्रबंधन में प्रभावी हो सकता है।1,3,4
डायबिटीज़ एक गंभीर बीमारी है और इसका उचित निदान किया जाना चाहिए। दुर्भाग्य से, उपरोक्त जानकारी अपर्याप्त है क्योंकि ये अध्ययन मनुष्यों पर नहीं किए गए हैं। हालांकि, शरीर में ब्लड शुगर के स्तर को नियंत्रित करने पर करी के पत्तों के सकारात्मक प्रभाव को दर्शाने के लिए अभी और अधिक मानव परीक्षणों को करने की आवश्यकता है। इसलिए डॉक्टरों से परामर्श लेना और इसे केवल दवा के रूप में लेना आवश्यक है।
करी पत्तों और उनके असेंशियल ऑइल का फ़ायदा यह है कि वे सूजन कोशिकाओं के खिलाफ कार्य कर सकते हैं। जब यह बाहरी सतही चोटों पर लगाया जाता है जैसे कि त्वचा छिलने, जलने और खरोंच, तो ये घाव भरने वाली गतिविधि दर्शा सकते हैं। पत्तियों से बने असेंशियल ऑइल का उपयोग क्रीम और अन्य योगों में किया जा सकता है जो धूप से सुरक्षा, त्वचा की चमक को बढ़ाने और खुरदरी त्वचा को मॉइस्चराइज़ करने के लिए प्रभावी हो सकते हैं। करी पत्ते का तेल त्वचा की समस्याओं जैसे कि फोड़े, मुहांसे, खुजली, रिंगवर्म, ज़ख़्मी पैर आदि से निपटने में भी सहायक हो सकते हैं।1-3
त्वचा के स्वास्थ्य को बनाए रखने के लिए करी पत्तियों के लाभकारी प्रभावों को विकसित करने के लिए आगे के अध्ययनों की आवश्यकता है। इसलिए लोगों को करी के पत्तों से बने किसी भी हर्बल दवा के सेवन से पहले डॉक्टर से परामर्श करना चाहिए। इसके अतिरिक्त, हम आपको सलाह देते हैं कि डॉक्टर से परामर्श किए बिना आयुर्वेदिक या हर्बल दवा के साथ चल रही दवाओं को बंद या प्रतिस्थापित न करें।
ज़ी एट अल द्वारा 2006 में किए गए एक पशु अध्ययन में करी पत्ते ने कुल कोलेस्ट्रॉल और ट्राइग्लिसराइड (वसा) के स्तर को काफ़ी कम कर दिया। करी पत्ते की यह हाइपोलिपिडेमिक (लिपिड कम करने वाली) कार्य इसके एंटीऑक्सीडेंट गुणों के कारण हो सकती है। यह कोलेस्ट्रॉल और कम डेंसिटी वाले लिपिड (खराब कोलेस्ट्रॉल) को कम करने में मदद कर सकता है; इससे पता चलता है कि कोलेस्ट्रॉल और वसा के मेटाबोलिज़्म को कम करने में इसकी संभावित भूमिका हो सकती है।3,4,6
हालांकि, ये अध्ययन मनुष्यों पर प्रभाव को समझने के लिए पर्याप्त नहीं हैं। हमें मानव शरीर में कोलेस्ट्रॉल के स्तर को प्रबंधित करने में करी पत्ते के फ़ायदों के बारे में ज़्यादा जानकारी की आवश्यकता है। इसलिए, कोलेस्ट्रॉल की जांच के लिए करी पत्ते का उपयोग करने से पहले डॉक्टर से बात करना बेहतर होता है।
देसाई एट अल द्वारा 2012 में पशु मॉडल अध्ययन ने खुलासा किया कि करी पत्ते के रस ने लीवर एंजाइम के कार्य में काफ़ी वृद्धि की जो लीवर में लिपिड के ऑक्सीडैशन में सहायता करता है। रस ने लीवर की रक्षा करने वाले कार्य भी दिखाए जो लीवर की क्षति को रोकते हैं।4
ऊपर दी गई जानकारी अपर्याप्त है क्योंकि ये अध्ययन जानवरों पर किए गए हैं। हालांकि, मानव स्वास्थ्य पर करी पत्ते के फ़ायदों को जानने के लिए मनुष्यों पर और अध्ययन आवश्यक है। इसलिए, अपने संबंधित डॉक्टरों से परामर्श करना महत्वपूर्ण है।
हालांकि, कई स्वास्थ्य स्थितियों में करी पत्ते के फ़ायदों को दर्शाने वाले अध्ययन अपर्याप्त हैं और मानव स्वास्थ्य पर करी पत्ते के फ़ायदों की सही सीमा स्थापित करने के लिए आगे के अध्ययन की आवश्यकता है। इसके अतिरिक्त हर व्यक्ति इन जड़ी-बूटियों के प्रति अलग-अलग प्रतिक्रिया दे सकता है। इसलिए, किसी भी चिकित्सीय स्थिति के लिए करी पत्ते का उपयोग करने से पहले डॉक्टर की सलाह लेना आवश्यक है।
करी पत्तों का इस्तेमाल इन तरीकों से किया जा सकता है:
करी पत्ते से बने किसी भी हर्बल सप्लीमेंट को लेने से पहले लोगों को एक सही डॉक्टर से परामर्श लेना ज़रूरी होता है। हम सलाह देते हैं कि आप किसी आयुर्वेदिक डॉक्टर से परामर्श किए बिना आयुर्वेदिक या हर्बल दवाइयों के साथ अपनी वर्तमान दवाओं को न बदलें या न ही उन्हें बंद करें।
कोई महत्वपूर्ण अध्ययन दर्ज प्रमाण नहीं है जो लोगों में करी पत्ते के लक्षण दिखाता है। वैसे, ज़ी एट अल द्वारा 2006 में कुछ अध्ययन में पशु मॉडल में स्थानीय आंतों में जलन दिखाई दी थी।6
हालांकि, अगर आपको पेट में ऐसी जलन महसूस होती है, तो आपको किसी आयुर्वेदिक डॉक्टर से सलाह लेनी चाहिए और तुरंत इलाज कराना चाहिए।
सामान्य तौर पर, करी पत्ते का उपयोग करना सुरक्षित होता है। हालांकि, किसी भी समस्या से बचने के लिए सामान्य सावधानियां बरतने की ज़रूरत होती है।
आपको नियमित रूप से करी पत्ते का सेवन करते समय अपने डॉक्टर द्वारा दी गई सामान्य सावधानियों और निर्देशों का पालन करना चाहिए और आपको कभी भी प्राकृतिक फलों, सब्जियों और जड़ी-बूटियों के साथ स्वयं औषधि नहीं लेनी चाहिए।
इसलिए, अपने डॉक्टर के साथ अपने चल रहे उपचारों पर चर्चा करना और जड़ी-बूटी की खुराक और रूप पर उनकी सलाह का पालन करना ज़रूरी है। वे आपको आपकी स्थिति के आधार पर करी पत्ता खाने का सबसे अच्छा तरीका सुझाएंगे।
करी पत्ते कड़वे होते हैं और उनमें तेज़, तीखी महक होती है।1
पत्तों को बारीक पीसकर छाछ के साथ लेने से खराब पेट का एक अच्छा घरेलू उपाय हो सकता है।1 हालांकि, लोगों को करी पत्ते का इस्तेमाल स्वयं औषधि के रूप में नहीं करना चाहिए। डॉक्टर से सलाह लेना ज़रूरी है।
करी पत्ते में मौजूद कैल्शियम और ज़िंक खनिज और बायोएक्टिव घटक जैसे फोलिक एसिड, बीटा कैरोटीन और राइबोफ्लेविन मौखिक स्वास्थ्य के लिए अच्छे हो सकते हैं और माउथवॉश को बनाने में उपयोग किए जाते हैं। हालांकि, यह जानकारी पर्याप्त नहीं है।1 मुंह के स्वास्थ्य पर करी पत्ते के फ़ायदों को प्रमाणित करने के लिए अधिक अध्ययन की आवश्यकता है।
करी पत्ते के रस में विटामिन ए (β-कैरोटीन) और विटामिन सी होता है, जो बालों के समग्र स्वास्थ्य के लिए फ़ायदेमंद हो सकता है।
करी पत्ते अपने तत्वों के कारण दस्त से लड़ने का गुण दिखाते हैं, जो आंतों के हानिकारक बैक्टीरिया से लड़ सकते हैं।3 लेकिन यह जानकारी अपर्याप्त है और हमें मानव स्वास्थ्य पर करी पत्ते के सही दायरे को प्रमाणित करने के लिए और अधिक अध्ययन की आवश्यकता है।
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चिया, जिसे सैल्विया हिस्पैनिका के नाम से भी जाना जाता है, लेमिएशिएइ परिवार से संबंधित एक जड़ी-बूटी वाला पौधा है। यह मूल रूप से उत्तरी ग्वाटेमाला और दक्षिणी मेक्सिको में पाया जाता है। यह पौधा बहुत से ड्राइड इनडेहिसेंट फ्रूट्स पैदा करता है, जिन्हें आमतौर पर सीड्स (बीज) कहा जाता है।1
आजकल चिया की खेती कोलंबिया, ऑस्ट्रेलिया, बोलीविया, पेरू, ग्वाटेमाला, मैक्सिको और अर्जेंटीना में की जाती है। पूर्व-कोलंबियाई लोग 16वीं शताब्दी में ताकत, ऊर्जा और स्टैमिना पाने के लिए चिया का सेवन करते थे। चिया सीड्स से तेल निकाला जाता है; इस तेल का उपयोग कॉस्मेटिक्स में किया जा सकता है। सांस की बीमारी से जुड़े इन्फेक्शन के लिए, इस पौधे की जड़ों, पत्तियों और शाखाओं सहित इसके अन्य भागों का आमतौर पर कम ही इस्तेमाल होता है।2
प्रति 100 ग्राम चिया सीड्स की न्यूट्रीशनल वैल्यू इस प्रकार है:3
| पोषक तत्त्व | प्रति 100 ग्राम कंटेंट |
| पानी | 5.8 g |
| कार्बोहाइड्रेट | 42.1 g |
| प्रोटीन | 16.5 g |
| फैट | 30.7 g |
| एनर्जी | 486 kcal |
| फाइबर | 34.4 g |
| आयरन | 7.72 mg |
| कैल्शियम | 631 mg |
| मैगनीशियम | 335 mg |
| सोडियम | 16 mg |
| पोटैशियम | 407 mg |
| फ़ॉस्फोरस | 860 mg |
| कॉपर | 0.924 mg |
| ज़िंक | 4.58 mg |
| मैंगनीज़ | 2.72 mg |
| सेलेनियम | 55.2 µg |
| विटामिन ए | 54 IU |
| विटामिन बी1 (थायमिन) | 0.62 mg |
| विटामिन बी2 (राइबोफ्लेविन) | 0.17 mg |
| विटामिन बी3 (नियासिन) | 8.83 mg |
| विटामिन बी9 (फोलेट) | 49 µg |
| विटामिन सी | 1.6 mg |
| विटामिन ई | 0.5 mg3 |
चिया सीड्स के शानदार उपयोग इन खूबियों की वजह से हो सकते हैं:
चिया सीड्स के शानदार उपयोग अलग-अलग स्थितियों के लिए फायदेमंद हो सकते हैं। हालांकि, इस बारे में अधिक शोध की आवश्यकता है कि मानव स्वास्थ्य के लिए चिया सीड्स कितने फायदेमंद हैं।
पशुओं में किए कुछ अध्ययनों से पता चला है कि चिया सीड्स टाइप 2 डायबिटीज़ पर लाभकारी प्रभाव डाल सकते हैं। Chicco et al. 2009 द्वारा पशुओं में किए एक अध्ययन में, चिया सीड्स ने आंतरिक फैटी टिशू और इंसुलिन रेजिस्टेंस को घटाया, यह दर्शाता है कि चिया सीड्स की लिपिड और ग्लूकोज़ होमियोस्टेसिस (संतुलन बनाए रखने) में भूमिका हो सकती है।4
यह जानकारी काफ़ी नहीं है क्योंकि ये अध्ययन जानवरों पर किए गए हैं। हालांकि, शरीर में ब्लड शुगर लेवल बनाए रखने में चिया सीड्स के ऐसे शानदार उपयोग को मंज़ूरी देने के लिए मनुष्यों पर अभी और अध्ययन की आवश्यकता है।
सूजन वाले रोगों में त्वचा लाल होना, दर्द और सूजन जैसे लक्षण होते हैं, जिससे ज़रूरी कामों में दिक्कत आ सकती है। ऐसा देखा गया है कि अपने आहार में चिया सीड्स ऑइल का उपयोग करने से प्रो-इन्फ्लेमेट्री एजेंटों (जो सूजन में शामिल होते हैं) के जोखिम को कम किया जा सकता है। इसलिए, ऐसा कहा जाता है कि चिया सीड्स ऑइल सूजन वाले रोगों को कम करने में लाभकारी हो सकता है।4
हालांकि यह जानकारी काफ़ी नहीं है और यह कहने के लिए और ज़्यादा वैज्ञानिक प्रमाण की आवश्यकता है कि चिया सीड्स सूजन वाले रोगों के लिए लाभकारी हैं।
रक्त में हाई-डेंसिटी लिपोप्रोटीन (एचडीएल) कोलेस्ट्रॉल (बैड कोलेस्ट्रॉल) का स्तर बढ़ा होने पर मनुष्यों में दिल के रोग हो सकते हैं। ऐसा माना जाता है कि चिया सीड्स का सेवन सीरम कोलेस्ट्रॉल के स्तर को कम कर सकता है, क्योंकि इसमें अनसैचुरेटेड ओमेगा -3 फैटी एसिड और डाइटरी फाइबर बहुत ज़्यादा होता है।2 इसलिए, चिया सीड्स दिल के रोगों से लड़ने में फायदेमंद हो सकते हैं। हालांकि, ऐसे दावों का समर्थन करने के लिए बड़े पैमाने पर शोध की आवश्यकता होगी।
हाई ब्लड प्रेशर और डिसलिपिडेमिया (खून में फैट या कोलेस्ट्रॉल का बढ़ा हुआ स्तर) दिल के रोगों के लिए बहुत बड़े जोखिम कारक हो सकते हैं। कुछ अध्ययनों से पता चला है कि चिया सीड्स में ब्लड प्रेशर और डिसलिपिडेमिया को मैनेज करने की क्षमता हो सकती है। जिन लोगों को हाई ब्लड प्रेशर था, चिया सीड का आटा खाने पर उनके ब्लड प्रेशर में कमी पाई गई। यह बड़ी मात्रा में फैटी एसिड मौजूद होने के कारण हो सकता है जिनमें एंटीइंफ्लेमेटरी और एंटीऑक्सीडेंट गुण होते हैं।2 यह जानकारी काफ़ी नहीं है और मनुष्यों में हाई ब्लड प्रेशर और डिसलिपिडेमिया का इलाज करने में चिया सीड्स के प्रभावों को अपनाने के लिए अभी और अध्ययन की आवश्यकता है।
चूंकि चिया सीड्स में कार्बोहाइड्रेट कम और डाइटरी फाइबर ज़्यादा होते हैं, इसलिए वे भूख लगने की इच्छा को कम कर सकते हैं और पेट ज़्यादा भरा लगता है (क्षमता से अधिक खाए जाने की स्थिति)। Grancieri et al. 2019 द्वारा एक समीक्षा रिपोर्ट से पता चलता है कि चिया सीड्स का सेवन करने से ज़्यादा वज़न और डायबिटीज़ के वयस्क रोगियों का वज़न कम हो सकता है, कमर का नाप कम हो सकता है और एडिपोनेक्टिन (एक प्रोटीन हार्मोन जो सूजन और रक्त में फैट के जमाव को कम करता है) बढ़ सकता है। इसके अलावा, ज़्यादा वज़न वाले और मोटे लोग भी चिया सीड्स खाकर वज़न और फैट कम कर सकते हैं।2 Lombardo et al. 2009 और Morato et al. 2015 द्वारा मानवों में किए गए एक अध्ययन में, एक महीने तक चिया सीड्स लेने के बाद कमर के नाप में अच्छी-खासी कमी देखी गई।4 हालांकि, यह जानकारी काफ़ी नहीं है और मनुष्यों में वज़न घटाने के प्रबंधन में चिया सीड्स के शानदार उपयोग का समर्थन करने के लिए इस विषय पर और अधिक शोध की आवश्यकता है।
हालांकि ऐसे अध्ययन हैं जो विभिन्न स्वास्थ्य स्थितियों में चिया सीड्स के लाभ दिखाते हैं, लेकिन यह जानकारी काफ़ी नहीं है। और इसलिए, मानव स्वास्थ्य पर चिया सीड्स किस हद तक लाभकारी हैं यह तय करने के लिए अभी और अध्ययन की आवश्यकता है। इसके अलावा, हर व्यक्ति इन हर्ब (जड़ी-बूटियों) के प्रति अलग-अलग प्रतिक्रिया दे सकता है। इसलिए, किसी भी स्वास्थ्य समय के लिए चिया सीड्स का उपयोग करने से पहले डॉक्टर से सलाह करना बहुत ज़रूरी है।
चिया सीड्स का उपयोग इस प्रकार किया जा सकता है:
चिया सीड्स से बने किसी भी हर्बल सप्लीमेंट को लेने से पहले लोग एक अनुभवी डॉक्टर से सलाह ज़रूर लें। हम आपको सलाह देते हैं कि किसी डॉक्टर या आयुर्वेदिक चिकित्सक से सलाह लिए बिना अपनी चल रही दवाओं को न तो बंद करें और न ही इसके बजाय कोई आयुर्वेदिक/हर्बल प्रिपरेशन लेना शुरू करें। वे आपके लिए दवा को सही रूप में और सही खुराक में लेने की सलाह देंगे।
हालांकि चिया सीड्स सुरक्षित होते हैं, लेकिन पेट से संबंधित कुछ साइड इफ़ेक्ट (सही से नहीं बताए गए) देखे गए हैं।5
इसलिए, अगर आप इस तरह के किसी भी साइड इफ़ेक्ट का अनुभव करते हैं, तो अपने डॉक्टर से फौरन मेडिकल हेल्प लें जिसने आपको यह दवा लेने की सलाह दी है। आपके लिए सही इलाज वही बता सकेंगे।
कम मात्रा में चिया सीड्स का सेवन सुरक्षित है। हालांकि, आम सावधानियां बरतने की आवश्यकता है।
प्राकृतिक उत्पाद साथ में लेने से वे आपके मौजूदा इलाज के साथ इंटरैक्शन कर सकते हैं, इसलिए आपको हमेशा अपने आयुर्वेदिक चिकित्सक को अपने मौजूदा इलाजों के बारे में बताना चाहिए और उनके द्वारा आपकी स्थिति में लाभ के लिए कोई प्राकृतिक उत्पाद वाली खुराक लिखने से पहले, उसके साइड इफेक्ट्स पर चर्चा करें।
चिया बीज आपके खाने में शामिल करने के लिए एक पौष्टिक विकल्प हैं। ये पाचन में मदद करते हैं और दिल को स्वस्थ रखने में फायदेमंद हैं। इनमें प्रोटीन, एंटीऑक्सीडेंट और कैल्शियम व मैग्नीशियम जैसे ज़रूरी मिनरल्स भी होते हैं। यही वजह है कि ये ऊर्जा बढ़ाने और पूरे शरीर के स्वास्थ्य को बेहतर बनाने में अच्छे साबित होते हैं।
चिया सीड्स से कई स्वास्थ्य लाभ हो सकते हैं। वे डायबिटीज़, हाई ब्लड प्रेशर, दिल के रोगों और मोटापे के लिए कारगर साबित हो सकते हैं। इनमें एंटी-कैंसर, एंटीऑक्सिडेंट और एंटी-इंफ्लेमेटरी गुण भी हो सकते हैं।2,4 हालांकि, किसी भी स्वास्थ्य स्थिति के लिए चिया सीड्स का उपयोग करने से पहले हमेशा डॉक्टर से सलाह ज़रूर लेनी चाहिए
Morato et al. 2015 द्वारा किए एक अध्ययन में, चिया सीड्स ने ज़्यादा वज़न वाले और मोटे लोगों में शरीर के वज़न और फैट को कम किया। चिया सीड्स में कार्बोहाइड्रेट कम और डाइटरी फाइबर ज़्यादा होते हैं, इसलिए वे भूख लगने की इच्छा को कम कर सकते हैं और पेट ज़्यादा भरा लगता है।2 इसलिए, वज़न कम करने में ये आपको फायदा पहुंचा सकते हैं। हालाँकि, इस दावे को पुख्ता करने के लिए मनुष्यों पर अभी और अध्ययन की आवश्यकता है।
चिया सीड्स डायबिटीज़ के लिए लाभकारी हो सकते हैं। कुछ पशु और मानव अध्ययनों में पाया गया कि चिया सीड्स डायबिटीज़ को नियंत्रित करने में बहुत असरदार हो सकते हैं।4 जानवरों में, चिया सीड्स ने आंतरिक फैटी टिशू और इंसुलिन रेजिस्टेंस को घटाया और चिया सीड्स की लिपिड और ग्लूकोज़ लेवल का संतुलन बनाए रखने में भूमिका हो सकती है।4 हालांकि, यह जानकारी काफ़ी नहीं है और इस दावे को पुख्ता करने के लिए मानवों में और ज़्यादा अध्ययन की आवश्यकता है।
गर्भावस्था के दौरान चिया सीड्स के सुरक्षित उपयोग के बारे में उपलब्ध डेटा काफ़ी नहीं है। इसलिए, गर्भावस्था के दौरान चिया सीड्स लेने से पहले अपने डॉक्टर से सलाह लें।
हाँ, चिया सीड्स में कई पोषक तत्व होते हैं, जिनमें कार्बोहाइड्रेट, प्रोटीन, फैट, फाइबर, एनर्जी, आयरन, कैल्शियम, मैग्नीशियम, सोडियम, पोटेशियम, फ़ॉस्फोरस, कॉपर, ज़िंक, मैंगनीज़, सेलेनियम, विटामिन ए, बी1, बी2, बी3, बी9, सी, और ई शामिल हैं।3
हाँ, चिया सीड्स से एलर्जी हो सकती है। जिन लोगों को सरसों और तिल से एलर्जी है उन्हें चिया सीड्स नहीं लेने चाहिए।5
आप चिया सीड्स को साबुत, बीज का तेल, बीज का आटा, शाखाओं, जड़ों या पत्तियों के रूप में उपयोग कर सकते हैं।1,2
1. De Falco B, Amato M, Lanzotti V. Chia seeds products: an overview. Phytochem Rev. 2017;16(4):745–60. Available at: https://www.researchgate.net/publication/316994147_Chia_seeds_products_an_overview
2. Grancieri M, Martino HSD, Gonzalez de Mejia E. Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review. Compr Rev Food Sci Food Saf. 2019;18(2):480–99. Available at: https://pubmed.ncbi.nlm.nih.gov/33336944/
3. Restivo J. Chia seed benefits: What you need to know [Internet]. Harvard Health; 2024 [cited 2025 Feb 4]. Available from: https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know
4. Ulbricht C, Chao W, Nummy K, Rusie E, Tanguay-Colucci S, Iannuzzi C, et al. Chia (Salvia hispanica): A Systematic Review by the Natural Standard Research Collaboration. Rev Recent Clin Trials. 2009;4(3):168–74. Available at: https://pubmed.ncbi.nlm.nih.gov/20028328/
5. Dietary chia seed (Salvia hispanica L.) rich in α-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. [cited 2025 Feb 4]. Available at: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-chia-seed-salvia-hispanica-l-rich-in-linolenic-acid-improves-adiposity-and-normalises-hypertriacylglycerolaemia-and-insulin-resistance-in-dyslipaemic-rats/9B9047EBE0643F49D68AD61EF00CD02D
6. Dickens B, Sassanpour M, Bischoff EL. The effect of chia seeds on high-density lipoprotein (HDL) cholesterol. Cureus. 2023 Jun 13 [cited 2025 Feb 25]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10339661/#ref-list1
7. Da Silva Marineli R, Moura CS, Moraes ÉA, Lenquiste SA, Lollo PCB, Morato PN, et al. Chia (Salvia hispanica L.) enhances HSP, PGC-1α expressions and improves glucose tolerance in diet-induced obese rats. Nutrition. 2014 Dec 20 [cited 2025 Feb 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/25837222/
8. Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, et al. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): A review. Journal of Food Science and Technology. 2015 Oct 1 [cited 2025 Feb 25]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4926888/
9. Toscano LT, Da Silva CSO, Toscano LT, De Almeida AEM, Da Cruz Santos A, Silva AS. Chia flour supplementation reduces blood pressure in hypertensive subjects. Plant Foods for Human Nutrition. 2014 Nov 18 [cited 2025 Feb 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/25403867/
10. Chia seed (Salvia hispanica L.) supplementation to the diet of adults with type 2 diabetes improved systolic blood pressure: A randomized controlled trial. Available from: https://pubmed.ncbi.nlm.nih.gov/33530854/
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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From religious ceremonies to mouth-fresheners, ‘paan supari’ has been an inseparable combination. We know a lot about the ‘paan’ leaves, but not enough attention has been given to ‘supari’ or betel nuts. Betel nuts are the seeds of the fruits of palm trees, which are mostly cultivated in eastern countries like Bangladesh, India, Malaya, Ceylon, Philippines and Japan. The scientific name of betel nut is Areca cattechu Linn. It is commonly known as Areca nut1. In this article, we will learn all that you might want to know about betel nuts, including their health benefits, side effects and precautions, to name a few.
Betel nuts are rich in a variety of compounds, like carbohydrates, proteins, fibres, minerals like calcium, copper, phosphorus, and iron and Vitamins like Vitamin B6 and C3. Betel nuts are also rich in phytochemicals, which have a high medicinal value. The phytochemicals present in betel nuts include alkaloids like arecoline, guvacoline, guvacine, arecaidine and polyphenols, which mostly include flavonoids like leucocyanidins, catechins, epicatechin and tannins. Here are the Nutritional components of betel nuts with their percentage values:
Betel nuts are also rich in phytochemicals, which have a high medicinal value. The phytochemicals present in betel nuts include alkaloids like arecoline, guvacoline, guvacine, arecaidine and polyphenols, which mostly include flavonoids like leucocyanidins, catechins, epicatechin and tannins4. Here are the phytochemical components of betel nuts with their percentage values:
Betel nuts show numerous scientifically proven properties, some of which are mentioned below:
Some of the health benefits of betel nuts for overall health are:
Literature studies16 support that the consumption of nuts may help manage blood glucose. Musdja et al. conducted a study7 in 2021. The findings of this study showed that betel nut consumption in diabetic rats helped in reducing blood glucose. This effect is attributed to the presence of alkaloids like arecoline and guvacoline. This indicates that betel nuts have the potential to reduce blood glucose and thus may help manage diabetes. However, to claim these results in humans, we need more studies. It is further advised not to self-medicate and to consult your physician for proper management of abnormal blood glucose.
Literature studies state that exercising regularly and following a healthy diet consisting of fruits, vegetables, and nuts may have a positive impact on blood pressure. A study4 conducted by Chen et al. in 2021 stated that betel nuts might improve blood circulation and help in reducing high blood pressure. The exact mechanism behind this effect is not known. Therefore, it is advised not to rely on betel nuts as a remedy, and kindly consult your physician for the proper management of hypertension.
A lipid profile is a complete cholesterol test which measures total cholesterol, triglycerides, low-density lipoprotein (LDL), high-density lipoprotein (HDL), etc. Peng et al. in 2015 conducted a review8, and the summary estimates of this review state that betel nuts may help in lowering elevated lipid levels. However, we need more studies to claim these results with greater reliability. Also, it is advised not to consider the consumption of betel nuts as an alternative to modern medicine; you should always consult your doctor for proper management of an abnormal lipid profile.
An infection occurs when germs like bacteria, viruses, fungi or parasites invade the body. Ayurveda, or the Indian system of medicine, helps support the use of household remedies for managing infections. A review9 conducted by Peng et al. in 2015 stated that betel nuts might help inhibit the growth of bacteria, viruses, fungi and parasites like tapeworms and ringworms. This effect is due to the presence of polyphenols and alkaloids in betel nuts. This indicates that these nuts may have the potential to manage infections. However, you should not consider these nuts as an alternative to medicines; it is always advised to consult a physician for proper management of any infection.
Literature studies support the use of betel nuts in reducing allergies. A study10 conducted in 2015, the summary states that betel nuts may have the potential to manage skin irritation and provide relief from allergies. The exact mechanism behind these effects is unknown; however, it can help reduce inflammation. It is advised to take a professional opinion for the proper treatment of any allergy or skin irritation. You should not consider betel nuts as an alternative to modern medicine.
According to studies11, arecoline, which is an alkaloid present in betel nuts, increases the secretion of human saliva and increases the contractions of the digestive system, which helps improve digestion. Traditionally, they have been used for managing constipation. Therefore, betel nuts may positively impact the digestive system. To claim these results with greater reliability, we need more studies. It is further advised not to consider these nuts as an alternative to modern medicine; kindly consult your doctor for proper management of any digestive disorder.
Though there are studies that show the benefits of betel nuts in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of betel nuts on human health.
You must consult a qualified doctor before consuming any herbal supplements. You should not discontinue or replace your ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting your doctor.
Also Read: Masoor Dal: Uses, Benefits, Nutritional Value & more!
Liu et al. conducted a study in 201313, which found that commonly reported side effects of betel nuts include nausea, vomiting, dizziness and abdominal pain. A study17 in 2021 stated that betel nuts contain arecoline alkaloid; if consumed in larger amounts, it can be poisonous and may increase the risk of cancer.
However, if you experience any adverse reactions to betel nuts, it is advised to discontinue their intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it, as they will guide you properly for your symptoms.
Also Read: Kayam Churna: Uses, Benefits, Side Effects and More
Consuming betel nuts is okay if taken in moderate amounts. However, the following considerations must be taken:
You may become addicted to betel nut chewing, watch out for symptoms of anxiety, insomnia and mood swings14. If you face these complaints, it is likely that you’re facing betel nut addiction. Consult your doctor for proper advice on betel nut withdrawal.
Consumption of betel nuts is contraindicated in people with:
Also Read: Kanchanar Guggulu: Benefits, Side Effects, Precautions & More!
However, you must always seek the advice of your Ayurvedic physician about the possible interaction of betel nuts with other drugs.
Betel nuts are the seeds of the fruits of palm trees which are mostly cultivated in eastern countries like Bangladesh, India, Malaya, Ceylon, Philippines and Japan1.
In Hindi, betel nuts are called supari.
No, there are no proven results on the effects of betel nuts on hair loss.
The safety of betel nut consumption during pregnancy is not well-established; it is therefore advised to avoid its use and consult your doctor for the same.
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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We all know about yoga and pranayama, but did you know about mudra science? Mudra science is an ancient science known to connect energies called vata (energy of movement), kapha (energy of lubrication), and pitta (energy of digestion). Mudras are known to be a means for the expression of internal feelings by the use of different gestures involving the hands, feet, and other parts of the body. Out of the five categories of mudras, hasta mudra, or hand gestures are known to have potential benefits on mental, physical, and emotional well-being. In this article, we will explore the health benefits of one such mudra, agni mudra1.
Agni mudra belongs to the hasta or the hand mudra category and is the most commonly practiced hasta mudra. It is also known as Surya mudra or the gesture of the sun. The name agni mudra comes from the Sanskrit word ‘agni’, which means fire, and ‘mudra’ means a seal lock or hand gesture. The practice of this mudra is known to eliminate the earth (Prithvi) element and increase the fire element (agni) present in the body2 .
Let us learn how to do agni mudra 2:
Note: Close your eyes and breathe normally, and perform this mudra daily for 45 minutes at a stretch or for 15 minutes three times a day. It is best to practice this mudra on an empty stomach in the morning.
Did you know?
Keeping the origin and history in mind, let us now discuss the benefits of agni mudra.
The thyroid gland is a small gland located at the front of your neck that is responsible for the production of the thyroid hormone, which plays an important role in growth, development, and metabolic processes. Kumar et al. conducted a study2 in 2022 proving that the practice of agni mudra may have a positive impact on thyroid function. However, the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of any thyroid disorder and do not rely on this mudra alone. Additionally, one should practice agni mudra under the supervision of a qualified trainer3.
Diabetes is one of the most common diseases affecting individuals globally. With this change, people now realize that in addition to medicines, diet and exercise may help manage diabetes. A study3 carried out by Raveendran et al. in 2018 explained that the practice of agni mudra, along with other mudras, may be effective in reducing blood glucose levels and managing diabetes. However, you should not consider the practice of this mudra as an alternative to modern medicine. You should consult your doctor for proper management of diabetes. Additionally, the practice of this mudra should be done strictly under the guidance of a qualified trainer4.
Literature shows that the practice of asanas, pranayamas, and mudras may positively impact mental health. A study6 conducted by Mukhopadhyay et al. in 2021 stated that agni mudra may help reduce stress and tension and may improve emotional and social well-being. This may help positively impact mental health. However, you should not rely on this mudra alone and consult your doctor for proper treatment of depression. Additionally, the practice of this mudra should be carried out under the guidance of a qualified trainer2.
As per studies, agni mudra is associated with the heating element of the body and is known to dissolve extra fat in the body; thus, it positively impacts obesity. Mukhopadhyay et al. 2021 conducted a study6 where it was found that the practice of agni mudra may help in weight loss and, thus, help manage obesity. The practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper management of obesity and do not rely on this mudra alone. Additionally, one should practice agni mudra under the supervision of a qualified trainer3.
Literature studies support that the practice of yoga asanas, pranayamas, and mudras may positively impact cholesterol and, thus, reduce the risk of developing heart diseases. Kumar et al. conducted a study2 in 2022 that stated that the practice of agni mudra might help in lowering LDL or bad cholesterol. Even then, the practice of this mudra should not be considered as an alternative to modern medicine. You should consult your doctor for proper management of high cholesterol. Further, it is advised to practice agni mudra under the guidance of a qualified trainer3.
Research shows that the practice of yoga asanas, pranayamas, and mudras may have a positive impact on fever and seasonal flu. Kumar et al. in 2022 conducted a study2 showing that the practice of agni mudra may help manage fever. As the practice of this mudra is known to increase the fire element in the body, it is believed that this effect may have a positive impact on fever. Additionally, this mudra may help manage flu symptoms. However, the practice of this mudra should not be considered an alternative to modern medicine, and this mudra should be practised under the guidance of a qualified trainer3.
Note- The benefits of agni mudra are studied in a limited human population. Still, more research is needed to claim the positive effects of agni mudra.
Although the practice of yoga asanas, pranayamas, and mudras may help in the development of the mind and body, you should not consider them as an alternative to modern medicine. It is advised not to rely on mudras alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any mudra practice should be done under the supervision of a qualified trainer.
From my experience, the practice of Agni Mudra might have positive effects on body temperature regulation. When combined with Surya Namaskar (Sun Salutation) during winter or in other cold conditions, Agni Mudra may help maintain body temperature and lessen shivering6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The precautions and contraindications of asanas should also be kept in consideration when performing mudras. Cautions need to be taken when performing agni mudra5:
In people with pitta dosha (agni or fire dominant) and Kapha dosha (Prithvi or earth dominant), caution needs to be taken as agni mudra increases the fire element and decreases the earth element in the body.
The contraindications of agni mudra are listed below5:
Note: It is best to consult your Ayurvedic physician for possible foods that may increase the level of agni in your body. It will be best to avoid the consumption of these foods while practicing agni mudra. Additionally, consult your physician to know about the nature of your body, also known as ‘Prakriti’.
In my experience, I have noticed that Agni Mudra might help provide relief from various issues caused by cold weather. It may help alleviate symptoms such as dry skin, sore throat, and even painful joints1.
Dr. Rajeev Singh, BAMS
Agni mudra belongs to the hasta or the hand mudra category and is also known as Surya mudra as the sun signifies fiery energy. The name agni mudra comes from the Sanskrit word ‘agni’ which means fire, and mudra means a seal lock or hand gesture. The practice of this mudra is known to eliminate the earth (prithvi) element and increase the fire element (agni) present in the body. The practice of this mudra may help in exerting a positive impact on depression, diabetes, thyroid gland, cholesterol, obesity, fever, and constipation.
Also Read: Benefits of Ardha Matsyendrasana (Half Fish Pose) and How to Do it By Dr. Himani Bisht
Agni mudra belongs to the hasta or the hand mudra category2.
The name agni mudra comes from the Sanskrit word ‘agni’, which means fire and ‘mudra’ means a seal lock or hand gesture2.
The practice of this mudra may help in exerting a positive impact on diabetes, depression, obesity, fever, thyroid gland, fever and cholesterol2,4.
There is limited information regarding the safety of agni mudra during pregnancy. It is therefore advised to consult your doctor for proper guidance.
Agni mudra is also known as agni vardhak mudra as it is known to increase the ‘agni’ (fire) element in the body2.
1. Sunitha S, CP S. Mudra therapy and its classification. International Journal of Health Sciences and Research (IJHSR). 2021; 11(1):118-26. Available at: https://www.ijhsr.org/IJHSR_Vol.11_Issue.1_Jan2021/IJHSR16.pdf
2. Kumar SN, Venu A, Jaya MH. Effect of yoga mudras in improving the health of users: A precautionary measure practice in daily life for resisting the deadly COVID-19 disease. In Lessons from COVID-19 2022 Jan 1 (pp. 41-59). Academic Press. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/
3. Raveendran AV, Deshpandae A, Joshi SR. Therapeutic role of yoga in type 2 diabetes. Endocrinology and Metabolism. 2018 Sep 1; 33(3):307-17. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/
4. AYUSH Ministry, Government of India. Yoga Do’s & Don’ts by AYUSH Ministry [Internet].Available from: https://www.scribd.com/document/725756281/Yoga-do-dont-by-ayush-ministry
5. Shilpa S, Murthy CV. Understanding personality from Ayurvedic perspective for psychological assessment: A case. Ayu. 2011 Jan; 32(1):12. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215408/
6. Mukhopadhyay K. Bandha (Inner Lock)-Mudra (Hand Gesture): Essences of Optimizing Health. Int J Adv Res Sci Commun Technol (IJARSCT). 2021 Nov;11(1):293-308. DOI: 10.48175/IJARSCT-2124. Available from: https://ijarsct.co.in/Paper2124.pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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In yoga, ‘mudras’ are believed to be the gateway to the storehouse of magnetic energy. A ‘mudra’ is a hand gesture or posture that has a specific pattern of fingers. As per Ayurveda, the human body is made of five elements, namely earth, water, fire, space, and wind. Likewise, the five fingers of our hands are known to represent these five elements: the thumb represents fire, the forefinger represents wind, the middle finger symbolizes space, the ring finger symbolizes the Earth, and the little finger represents water. During the practice of mudras, when we apply pressure to the tips of the fingers, it results in the activation of certain regions in the brain and offers numerous health benefits. In this article, we will explore the health benefits of one such mudra, Rudra Mudra1,2.
Rudra mudra belongs to the ‘hasta’ or the hand ‘mudra’ category and is believed to have a powerful healing effect. The name rudra mudra comes from the Sanskrit word ‘rudra’, which is another name for Lord Shiva, and ‘mudra’ means a seal lock or hand gesture. It is a mudra dedicated to Lord Shiva and involves the thumb, index, and ring fingers that symbolize fire, air, and earth elements of the body3.
Note: It is best to practice any mudra with a relaxed mind, closed eyes, and a normal breathing pattern.
Did You know?
Let us learn how to do the Rudra mudra3:
If you’re seeking to enhance your concentration, I would suggest considering the practice of Rudra Mudra. This mudra is believed to be potentially beneficial in improving focus and concentration6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Keeping the origin and history in mind, let us now discuss the benefits of Rudra Mudra.
A sedentary lifestyle and unhealthy diets may increase the risk of hypertension. Literature studies have shown that eating a healthy diet, exercising, and doing yoga may help in managing blood pressure along with proper treatment. Nagarajan et al. conducted a study3 in 2017 that brought to light that the practice of rudra mudra, along with other mudras, helped in reducing blood pressure. Thus, the practice of rudra mudra may positively impact hypertension, but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of hypertension and do not rely on this mudra alone. Additionally, one should practice rudra mudra under the supervision of a qualified trainer3.
Obesity, which has now become a lifestyle disorder, is characterized by excessive fat accumulation and an excessive increase in body weight. Literature studies state that the practice of asanas, mudras, and pranayamas may have a positive impact on health. A study3 conducted by Nagarajan et al. in 2017 explained that the practice of rudra mudra, along with other mudras, may be effective in reducing body weight and managing obesity. Additionally, the practice of this mudra may improve the metabolism of food and digestion by stimulating the manipura chakra. However, you should not consider the practice of this mudra as an alternative to modern medicine. You should consult your doctor for proper management of obesity3.
Depression is a mood disorder that is characterized by a feeling of sadness and loss of interest, which can affect daily activities. Literature studies show that the practice of asanas, pranayamas, and mudras may positively impact depression. Umesh Yadav, a Yogacharya at Jawaharlal Nehru University in 2021, stated8 that Rudra Mudra may help reduce stress and anxiety; this indicates that Rudra Mudra may have the potential to manage depression; however, you should not rely on this mudra alone and consult your doctor for proper treatment. Additionally, the practice of this mudra should be carried out under the guidance of a qualified trainer4.
Type II diabetes is characterized by increased blood glucose levels due to a deficiency or resistance to the insulin hormone, which is known to regulate blood glucose. Raveendran et al., in 2018, conducted a study4 that stated that the practice of hasta mudras may help reduce blood glucose levels and help manage type-II diabetes. Thus, the practice of rudra mudra may have the potential to show similar effects, but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of Type-II diabetes and do not rely on this mudra alone. Additionally, one should practice rudra mudra under the supervision of a qualified trainer5.
Faulty postures and being inactive for long periods have increased the frequency of neck and back pain episodes. Literature studies support the practice of yoga asanas, pranayamas, and mudras, which may help in alleviating neck and back pain. Nagarajan et al. conducted a study3 in 2017 that stated that the practice of Rudra mudra may help manage neck and back pain, but the practice of this mudra should not be considered an alternative to modern medicine. You should consult your doctor for proper treatment of chronic neck and back pain. Further, it is advised to practice Rudra mudra under the guidance of a qualified trainer3.
Note- The benefits of rudra mudra are studied in a limited human population. Still, more research is needed to claim the positive effects of rudra mudra.
Rudra Mudra is a hand gesture that I often recommended for enhancing eyesight. Practising this mudra might have a positive impact on vision and may help improve eyesight over time when done consistently6.
Dr. Rajeev Singh, BAMS
Although the practice of yoga asanas, pranayamas, and mudras may help in the development of the mind and body, you should not consider them as an alternative to modern medicine. It is advised not to rely on mudras alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any mudra practice should be done under the supervision of a qualified trainer.
From my understanding, I have come to learn that practising Rudra Mudra might be beneficial in reducing cholesterol levels. It’s worth trying as a natural approach to boost your cardiovascular health7.
Dr. Smita Barode, B.A.M.S, M.S.
As mudras are practised along with yogasanas, the cautions that need to be taken during the practice of asanas should also be kept in consideration when performing mudras. Cautions need to be taken in the mentioned scenarios when performing rudra mudra:
As any mudra is practised along with yogasanas, the contraindications of yoga asanas will also apply to the practice of mudras. The following are the contraindications of rudra mudra:
Also Read: Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe
Rudra mudra belongs to the hasta or the hand mudra category and is believed to have a powerful healing effect. The name Rudra Mudra comes from the Sanskrit word ‘rudra’, which is another name for Lord Shiva, and mudra means a seal lock or hand gesture. The practice of this mudra may help in exerting a positive impact on depression, hypertension, obesity, and back and neck pain.
The name Rudra Mudra comes from the Sanskrit word ‘rudra’, which is another name for Lord Shiva, and mudra means a seal lock or hand gesture3.
Rudra mudra belongs to the hasta or the hand mudra category3.
The practice of this mudra may help in exerting a positive impact on depression, type II diabetes, obesity, and back and neck pain3,5.
There is limited information regarding the safety of Rudra Mudra during pregnancy. It is therefore advised to consult your doctor for proper guidance.
Yes, studies have shown that Rudra Mudra may have a positive impact on obesity. However, you should not rely on this mudra alone and consult your doctor for proper management of obesity4.
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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With rising health awareness, people around the world are exploring foods with wonderful nutrients and health benefits. A millet that has gained popularity recently is Kutki. It is scientifically known as Picrorhiza kurroa Royle ex. Benth. It belongs to the family Plantaginaceae. It is mainly grown at 3000-5000 m. above sea level in the Himalayan region of India, Nepal, Pakistan, western China, Tibet and Burma1.
Kutki is a small annual herb with a long root, creeping stems and oval leaves. The plant is harvested from October to December1. It is known by different names in different languages and regions. Kutki in English is called hellebore, kutki in Hindi is called as tikta, kaurohini, kavi, tiktarohini, kauka, sutiktaka, and rohini, kutki in Tamil is katuka rohini, kadugurohini, and katuku rohini whereas kutki in Malayalam is katuka rohini and kaduk rohini2.
In our article, we have described the roots of kutki. These are bitter to taste and their extract is used for medicinal purposes. Kutki herb benefits are recorded in the Ayurveda Samhitas1. Keep scrolling down to read about the kutki benefits and side effects!
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.
Did you know?
Kutki has many phytochemicals. A few of the chemical constituents of kutki are as follows1:
Although more research is required to understand the nutritional value of kutki, according to B & B organics, the nutritional value of kutki is as follows:
According to my experience, to get maximum health benefits from Kutki, you must take them in certain dosages. For example, for fatty liver, you must take Kutki root powder (2 to 3 gms) with warm water two times every day, at least for three months to see the effects. However, you must avoid self-medication and always opt for medical advice before its use5.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Kutki might have the following properties1:
The existing studies show the following kutki health benefits:
Blood sugar levels in diabetes are high that cause damage to the eyes, bones, heart and other organs. A study2 by Joy et al. in 1999 on rats showed that extracts from kutki can lower blood sugar levels. It also showed that it could reduce the damage caused by a chemical called alloxan in diabetes, which may prevent further complications of diabetes. The study proves that kutki extracts might be helpful for people with diabetes. However, before taking it, you should consult a doctor and understand the benefits of kutki powder for diabetes.
Obesity is an inflammatory and metabolic disorder that occurs due to excess accumulation of fat in the body tissue that releases various inflammatory mediators that can cause cellular damage. A study1 by Almeleebia et al. in 2022 showed that the root extracts of kutki can reduce the levels of inflammatory mediators involved in inflammatory processes. Therefore, kutki might help with inflammation and inflammatory diseases, but you should always consult a doctor regarding kutki benefits.
Bacteria and fungi can enter the body and release toxins that can cause infection in the eyes, nose, skin, lungs and other body organs. A study1 by Almeleebia et al. in 2022 showed that the phytochemicals found in the kutki extracts could inhibit the growth of bacteria and fungi in the body and may help in managing bacterial and fungal infections. However, it is advised not to self-medicate. You should consult the doctor regarding kutki powder benefits and seek treatment accordingly.
Cancer is the second leading cause of death worldwide. A study3 by Rajkumar et al. in 2011 found that kutki extracts are rich in flavonoids, phenolic acids, and antioxidants that can stimulate the cell death process in cancerous cells of the breast, liver, and prostate cancer. The study shows that kutki might help in slowing the progression of cancer. However, if you suspect cancer, do not self-medicate. Consult your doctor regarding the benefits of kutki and seek treatment accordingly.
The liver is a major organ that plays a vital role in the absorption of fat, synthesis of hormones and detoxification of the body. A study1 by Almeleebia et al. in 2022 showed that kutki benefits in liver-related issues such as jaundice, recurrent fever and viral hepatitis. Its extracts have kutkin, which protects the liver by suppressing substances that can harm liver health. The phytochemicals in kutki extracts also help in reducing the liver toxicity caused by alcohol. Although more research is required to understand the benefits of kutki for liver cirrhosis, the study shows that kutki might help manage liver diseases. However, you should not self-medicate with it and consult the doctor regarding kutki benefits for the liver.
When stomach or intestinal linings get damaged because of the acid present, it causes stomach or intestinal ulcers. A study1 by Almeleebia et al. in 2022 showed that kutki root extracts have a protective effect on the stomach. It can reduce ulcers caused by a medicine named Indomethacin. The extract promotes mucus formation, which protects the stomach and intestinal lining from ulcer formation. It also lowers the production of chemicals involved in ulcer formation. The study shows that kutki might help those struggling with ulcers1. However, you should consult with a doctor instead of self-medicating.
Let’s see some more kutki medicinal uses1:
Although with the advancement in knowledge and technology, new research methods are employed to study the health benefits of kutki, they still need to be improved, and further studies are required.
I would suggest following the dosage of Kutki powder for its benefits for fever, high cholesterol, gastritis, and hepatitis. For fever, you must boil two gms of Kutki powder in 100 ml of water till it reduces to 1/4th of its initial quantity. Similarly, two gms of Katuki powder mixed with sugar after a meal two times a day can be beneficial in gastritis. For high cholesterol and hepatitis, Kutki powder should be mixed with Haridra powder and Bhumya Malaki, respectively.
Dr. Rajeev Singh, BAMS
Kutki can be used in the following ways:
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.
Consuming kutki formulations in healthy amounts is considered safe. However, a study by Almeleebia et al. in 2022 showed that the highest safe dose of kutki in a day is 2000mg/kg, any dose above it may have noticeable side effects.
Although there are insufficient studies on humans to study the kutki powder side effects, it is best to consult a doctor if you notice any unusual symptoms.
A few of the important precautions that should be taken when using kutki are as follows:
The important contraindications where the use of Kutki is not advised:
Also Read: 8 Effective Herbs To Lower Blood Sugar Levels!
There is not enough evidence on the interaction of the kutki extracts with other drugs. Further studies are required. Therefore, you must consult your doctor before consuming kutki along with your prescribed medication.
Kutki churna benefits in constipation, skin problems, jaundice, heart problem, allergy, digestion, obesity, and breathing problems.
Kutki is also known as katuka, Katuki, Kuru, Kurri, Katuko, Katukarogani, Kadu, Kutka, HuHuang Lian, Hellbore and Picrorhiza.
Although more research is required to understand the benefits of kutki for fatty liver, there are many kutki uses in ayurveda for managing liver diseases. Kutki benefits in managing viral hepatitis, recurrent fever, and alcohol-induced fatty liver.
Kutki formulations should be stored at 50 degrees for three months. Additionally, it should not be consumed during pregnancy. It is advised that children, the elderly and breastfeeding mothers should consult a doctor regarding kutki side effects before consuming it.
Kutki powder should not be consumed by pregnant women. It can cause serious side effects in the mother as well as the unborn baby. So, it is best avoided in any form.
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 of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Chayote, scientifically known as Sechium edule, is a climbing plant belonging to the Cucurbitaceae family. Initially grown in Mexico and Guatemala, it was later introduced to the United States, Europe, Africa, China, and South-Asian countries. Nowadays, it is grown throughout the world in tropical and subtropical areas1.
There are two major varieties of chayote plants, namely, the commercial variety and the wild type.1 Commonly chayote is known by different names such as vegetable pear, cho cho, chow-chow, sayote, pear squash, christophene, chuchu, guisquil, and iskus2.
The plant’s edible parts are its fruits, stems, leaves, and roots. Chayote fruits are bright green and pear-shaped. There are many medicinal benefits of chayote owing to the bioactive compounds such as sterols, cucurbitacins and polyphenol compounds present in it1.
Chayote has high nutrient value and is loaded with essential vitamins, minerals, fibers, and antioxidants. According to the US Department of Agriculture, the nutritional value of 100g of Chayote is as follows4:
Existing studies suggest that chayote may offer the following potential benefits as a part of overall health:
Diets high in saturated fats can lead to fat build-up in the arteries, making it harder for the heart to pump blood efficiently. Chayote is low in fat and contains fibre and antioxidants, which may support heart health by helping to manage cholesterol levels as part of a balanced diet.
A study8 found that extracts of Chayote help in the treatment of heart diseases by influencing the function of the smooth muscles of the arteries. Additionally, chayote is rich in fibres, and studies have shown that dietary fibres may prevent heart diseases9. However, if you have a heart condition, don’t replace your medications with chayote. It is best to consult a doctor and seek treatment accordingly.
Diabetes is a medical condition in which blood has high levels of sugar. A review study found that the natural antioxidants in the vegetables like chayote may maintain glucose balance in the body and reduce sugar spikes after meals10. Additionally, the rich fibrous content of the chayote may help in managing blood sugar levels by slowing down the absorption of carbohydrates, resulting in reduced blood sugar levels after eating. The chayote extracts may reduce blood sugar levels3. Consult a doctor to know if consuming chayote is right for you in supporting diabetes management.
Women require specific nutrients like folate, iron, calcium, and essential vitamins to support a healthy pregnancy2. Chayote is a good source of folate, a vital nutrient during pregnancy that supports the healthy development of the baby’s brain and spinal cord. Research has shown that adequate folate intake may help reduce the risk of premature delivery and neural tube defects. Including chayote as part of a balanced diet may contribute to a healthy pregnancy. It can also help in lowering blood pressure in pregnant women; however, it is important to consult a healthcare professional rather than relying on self-medication11,12.
Cancer is a medical condition where the body’s cells abnormally multiply, affecting its normal functioning. A study5 found that chayote may inhibit the multiplication of cancerous cells and promote cell death. Studies13 have also found that chayote fruits may help in the treatment of acute myeloid leukemia. Additionally, the chayote leaf extracts may inhibit the multiplication of breast cancer cells14. However, if you suspect cancer, instead of self-medicating, you should consult a doctor to understand chayote leaves’ health benefits and seek treatment accordingly.
Antioxidants may protect the body against cellular damage and reduce inflammation. A study has shown that free radicals may damage the body cells, reduce the body’s functioning over time, and accelerate ageing. Studies15 show that antioxidants from chayote can protect the cells from harmful effects of UV rays, reduce cell damage, and slow down the signs of ageing16. Chayote is rich in antioxidants and vitamin C and may benefit the skin by promoting collagen production that may reduce the visible signs of ageing such as wrinkles, fine lines, and pigmentations1. However, you should always consult a doctor instead of self-medicating to get chayote leaves benefits.
Fatty liver disease occurs when excessive fat accumulates in the liver, affecting its normal function. Some studies have indicated that extracts from chayote may help protect liver tissue by reducing fat deposition. While these findings are promising, further research is needed, and dietary changes should always be discussed with a healthcare professional7. More research is required to understand how chayote squash benefits liver functioning. If you have a fatty liver, you should consult a doctor instead of self-medicating.
Other potential uses of chayote squash vegetable are as follows:
In traditional medicine, decoctions made from the leaves or fruit of chayote have been used for their potential diuretic properties. They have been traditionally applied to help relieve burning sensations during urination, support kidney health, and manage certain respiratory discomforts. However, these uses are based on traditional practices, and scientific evidence is limited. Anyone considering such remedies should consult a qualified healthcare professional8.
Chayote fruit is rich in vitamin A and E, both of which are essential for normal bodily functions. Vitamin A may support good vision, reproductive health, and the health of your blood, while vitamin E might be crucial for maintaining a healthy brain and glowing skin19.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Chayote can be used in the following ways:
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.
No significant side effects have been scientifically documented in relation to the moderate consumption of chayote as part of a normal diet. It is well-tolerated by most people and is not known to cause adverse effects when properly prepared and consumed in typical amounts.
General precautions must be followed while consuming chayote. Here is a list of a few precautions.
Also Read: Ber Fruit (Jujube): Uses, Benefits, Side Effects & More!
There is not enough evidence on the interaction of the chayote extracts with other drugs. Further studies are required. Therefore, you must consult your doctor if you are on any other medication before consuming chayote.
There is a traditional belief that chayote leaves may help in the natural elimination of kidney stones. They have been used in some cultures with the view that their properties might support the breakdown of kidney stones. However, scientific research on this specific use is currently limited19. It is important to consult a medical professional for proper diagnosis and treatment of kidney stones rather than relying solely on traditional remedies.
Dr. Rajeev Singh, BAMS
Chayote recipes can be enjoyed in both savoury and sweet dishes. Here are a few chayote recipe ideas to inspire your culinary creativity:
Make a refreshing salad by thinly slicing chayote and mixing it with your favourite vegetables, such as tomatoes, onions, and bell peppers. Toss the salad with a zesty vinaigrette dressing for a crisp and healthy side dish.
Stuffed chayote is a flavourful and satisfying dish in which chayote halves are filled with a seasoned mixture, commonly containing ground meat, vegetables, and herbs. The filled chayotes are then baked or cooked until tender, allowing the mild flavour of the vegetable to blend beautifully with the savoury stuffing. This dish serves as a hearty, protein-rich main course and a wholesome addition to any meal.
Cut chayote into strips, season with your preferred spices, and bake or air-fry for a nutritious alternative to traditional potato fries. Sliced chayote is seasoned and baked until it becomes crisp and golden brown, offering a delightful snack or side dish with a unique flavour and texture. These chayote fries are a healthier choice for those looking to enjoy a satisfying, low-calorie treat.
Chayote squash, also known as vegetable pear or mirliton, is a green, wrinkled fruit commonly used in culinary dishes. It has a mild, crisp texture and is versatile in both savoury and sweet chayote squash recipes. Chayote is known for its high fibre content and can be cooked or eaten raw, making it a nutritious addition to a balanced diet. Its subtle flavor allows it to absorb the tastes of the dishes it’s incorporated into, making it a popular choice in various cuisines around the world.
Chayote desserts offer a unique and healthy twist to sweet treats. From chayote pies to puddings, these creations incorporate the mild, crisp texture of chayote into delightful, low-calorie desserts. With their versatility, chayote desserts are gaining popularity among those looking for a nutritious alternative to traditional sweets.
Experiment with these chayote recipes to make the most of chayote’s unique flavour and versatility. Whether you’re looking for a healthy side dish, a filling main course, or a sweet treat, chayote can be a delightful addition to your culinary repertoire.
Also Read: Pudina (Mint): Uses, Benefits, Side Effects & More!
Chayote is a nutrient-rich vegetable with potential health benefits, including heart support, blood sugar regulation, and antioxidant protection. It can be a healthy addition to your diet when consumed in moderation. However, consult a doctor before using it for medicinal purposes.
The fruit, including the seeds, rind, peel, and flesh are edible. You can also eat its tendrils, flowers, and roots. There are several health benefits of eating chayote raw or cooked.
Yes, chayote benefits people with diabetes by lowering their blood sugar levels. Additionally, the nutritional benefits of chayote help in slowing the absorption of carbohydrates which further reduces food intake, weight and thereby, sugar intake. However, you should consult a doctor before using chayote for weight loss and diabetes.
There are many health benefits of chayote juice. The extract from chayote fruit may help in promoting healthy digestion, regulating blood pressure, and slowing down the ageing process. Many people prefer having chayote juice for weight loss after working out. However, you should consult a doctor before using chayote for skin, high blood pressure, and digestive issues.
Chayote may reduce the formation of kidney stones. However, you should consult a doctor before self-medicating chayote for kidney stones.
Chayote is widely used in the pharmaceutical and cosmetic industries. It promotes heart health, prevents cancer, lowers blood pressure, regulates blood sugar, prevents fat accumulation in the liver, fights inflammation, and slows the ageing process. However, you should consult a doctor before utilising chayote benefits for high blood pressure and overall health.
Chayote is a green, wrinkled vegetable, scientifically known as Sechium edule. It belongs to the Cucurbitaceae family and is often used in various culinary dishes. It’s also known as mirliton squash, chocho, or guisquil in different regions.
To eat chayote, you can peel and slice it for use in salads, stir-fries, or as a raw snack. It can also be cooked by boiling, steaming, or roasting. Chayote is versatile and pairs well with various flavors and cuisines.
Chayote benefits for baby become evident as it can be a nutritious addition to a baby’s diet, offering essential vitamins and dietary fiber. However, it’s crucial to consult with a pediatrician before introducing new foods to ensure they are suitable for the baby’s age and specific dietary needs.
Chayote is considered a relatively safe choice for individuals with high uric acid levels, as it is low in purines that can contribute to uric acid production. However, individual responses may vary, so it’s advisable to monitor how your body reacts to chayote and consult a healthcare provider or dietitian for personalized dietary recommendations.
Chayote is relatively low in potassium compared to many other fruits and vegetables, making it a suitable choice for individuals who need to restrict their potassium intake, such as those with kidney issues. However, portion control and overall dietary considerations are still important for individuals with specific potassium restrictions.
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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Kodo millets, botanically known as Paspalum scrobiculatum, is a traditional grain belonging to the Poaceae family. It is often referred to in English as rice grass, ditch millet, or cow grass. Regionally, it is known as araka in Telugu and kodra in Marathi. The grains of kodo millet vary in colour from light red to dark grey and are cultivated annually.
The history of kodo millet cultivation in India dates back approximately 3,000 years. In addition to India, it is also grown in countries such as Russia, China, various parts of Africa, and Japan. Within India, it is primarily cultivated in the states of Madhya Pradesh, Tamil Nadu, Karnataka, Gujarat, and Chhattisgarh.
Among all the millets available, Kodo millets are well known for its resilience to drought and its ability to produce a reasonable yield within a short period. As a result, it holds significant economic importance, particularly in regions where agriculture is challenged by water scarcity. India leads the world in the production of kodo millet
Kodo millets are cultivated in the kharif season (monsoon season) and are available in different varieties, namely Indira kodo, Jawahar kodo, and TNAU. Kodo millets are processed into value-added foods and drinks. While kodo millet is appreciated for its nutritional content and is a staple in many traditional diets, it is important to note that any health-related benefits should be interpreted with caution. The grain may form part of a balanced diet, but it is not intended to diagnose, treat, cure, or prevent any medical condition. Individuals with specific health concerns should consult a qualified healthcare professional before making dietary changes1,2.
Did you know?
Kodo millet is a nutritious grain containing carbohydrates, protein, and dietary fibre. It also provides B-vitamins such as niacin and riboflavin, along with minerals like calcium, iron, and phosphorus. Additionally, it contains natural phytochemicals, including antioxidants and phenolic compounds such as vanillic acid, gallic acid, tannins, and ferulic acid.
Here are the nutritional components of kodo millet per 100 grams2:
In my own viewpoint, this humble grain is not only delicious but also has some surprising health benefits. Kodo millet is believed to have properties that might help in asthma. Not only that it might be beneficial for people suffering from migraine.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Scientific studies have explored various characteristics of kodo millet. Some of the observed and researched properties are outlined below:
Let me tell you that these tiny grains might be heroes for your gallbladder! Kodo millets, thanks to their high fibre content, have the potential to avoid the formation of gallstones12.
Dr. Rajeev Singh, BAMS
Some of the potential benefits of kodo millets are described as follows:
Hyperlipidemia is the elevation in lipid components like triglycerides, total cholesterol, and reduced levels of high-density lipoprotein. An animal study4 investigated the potential effects of kodo millet on lipid levels in rats. The findings suggested that kodo millet consumption was associated with reduced levels of total cholesterol, triglycerides, and low-density lipoprotein (LDL), while increasing HDL levels. However, we need more clinical studies to support these claims in humans.
Literature shows that the consumption of kodo millets may have the potential to manage bacterial infections. A review5 conducted noted that kodo millets could inhibit the growth of bacteria like S.aureus, Bacillus cereus, Leuconostoc mesenteroides and Enterococcus faecalis which are organisms associated with infections such as urinary tract infections and diarrhoea. However, we need more studies to support these claims.
Type-2 diabetes is a metabolic disorder characterised by an increase in blood glucose due to decreased production or resistance to a hormone called insulin which regulates blood glucose. A review6 conducted suggested that kodo millets may have the potential to decrease blood glucose levels. This effect is attributed to polyphenols, which inhibit enzymes that break down carbohydrates into simpler sugars and increase blood glucose. Additionally, kodo millets have a low glycaemic index. Certain phenolic compounds found in kodo millets have been studied for their potential to inhibit enzymes such as aldose reductase. This enzyme is involved in the conversion of glucose to sorbitol, an accumulation of which has been linked to diabetic complications, including cataract formation. However, there are not enough studies to support these claims and therefore should only be used under the supervision of a medical professional.
Literature studies have supported the use of kodo millets may possess properties to reduce the risk of cancers. A review study2 indicated that kodo millets may potentially reduce cancer initiation and progression. This anti-cancer effect is attributed to the presence of phenolic acids, phytic acids, and tannins in the grain. However, we need more scientific evidence to support these claims.
Malnutrition is defined as the deficiency, excess, or imbalance in the intake of energy or nutrients. The term malnutrition addresses 3 broad groups of conditions as follows:
Kodo millets are highly nutritious due to the presence of carbohydrates, proteins, dietary fibres, vitamins (like niacin and riboflavin) and minerals (like calcium, iron, and phosphors). Kodo millets are also rich in antioxidants and phenolic compounds like vanillic acid, gallic acid, tannins, and ferulic acid. A review study6 suggested that kodo millets may help manage micronutrient-related malnutrition. Thus, the consumption of Kodo millet may positively impact malnutrition. Though scientific evidence to support these claims is limited, we need more studies to ascertain these claims with better results.
Though there are studies that show the benefits of kodo millets in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of kodo millets on human health.
In my knowledge, kodo millets with their abundance of nutrients, have been found to have great benefits. They’re not just for filling your plate; they might actually help with inflammation, haemorrhages (excessive bleeding), and general weakness10.
Dr. Smita Barode, B.A.M.S, M.S.
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.
I have read in a research paper that the dried ethanol extract of kodo millet husk, when consumed, may have interesting effects on both animals and humans. It has been observed that this extract might cause a calming effect, leading to tranquillity, in various animal species. Additionally, when a human volunteer took the extract, they also experienced possible drowsiness11.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
A few side effects related to the consumption of kodo millets include:
However, if you experience any adverse reactions to Kodo millet, it is advised to discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it. They will be able to guide you appropriately for your symptoms.
Eating kodo millet is okay if taken in moderate amounts. However, general precautions must be followed in the following conditions:
Therefore, you must always seek the advice of your Ayurvedic physician before incorporating kodo millet into your routine, especially if you are on medication. They can provide personalised advice based on your medical history and current treatment plan, helping to avoid any potential interactions.
Kodo millet stands out as a grain with a rich history, impressive nutritional profile, and potential health benefits. Its drought resistance and economic value make it a vital crop, particularly in water-scarce regions. While research continues to explore its medicinal properties, incorporating kodo millet into a balanced diet may support overall health, when used under proper guidance.
Kodo millet is called “Kodra” in Marathi.
The different kodo millet varieties available in the market include Indira kodo, Jawahar kodo, and TNAU.
Yes, kodo millets contain certain naturally occurring compounds, known as anti-nutrients, such as phytic acid and polyphenols. These substances reduce the availability of nutritional components and processing methods like soaking will help decrease the level of these anti-nutrients.
Yes, as kodo millet is low in fat content and high in protein and fibre, it increases satiety and reduces overeating, and may help in weight loss.
Contaminated or improperly stored kodo millet may cause kodo poisoning, potentially leading to elevated liver enzymes, nausea, vomiting, and, in severe cases, unconsciousness. The grain
also contains goitrogens, which may interfere with thyroid function and contribute to goitre if consumed excessively without adequate iodine intake.
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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According to Balinese mythology, a divine bird was sent to Earth carrying four seeds coloured red, white, black, and yellow. During its journey, the bird consumed the yellow seed, leaving only the red, white, and black ones. These are believed to represent the various types of rice grains known today.
Among them, red rice stands out for its distinctive colour and traditional significance. Commonly referred to by different names such as Oryza longistaminata, Matta rice, Palakkadan Matta rice, and Rakthashali in Ayurveda, red rice owes its rich hue to the presence of anthocyanin, a natural antioxidant pigment.
Red rice can appear in several forms, which include wild, weedy, or cultivated and may be partially or fully covered with husk. It has been traditionally cultivated in regions such as Sri Lanka, China, the United States, Korea, and India. Within India, red rice is grown in various states, including Karnataka, Tamil Nadu, Kerala, Odisha, and Madhya Pradesh. Notable varieties include Patni from Maharashtra, Matali and Jatu from Kullu, and Matta from Kerala1.
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Red rice is a nutritional powerhouse. It contains proteins, carbohydrates, mono-unsaturated fatty acids, vitamins, and minerals like zinc and iron. Additionally, red rice is a source of polyphenols, including vanillic acid and ferulic acid, as well as antioxidants like anthocyanins, proanthocyanidins, and flavonoids, which are responsible for its characteristic colour. The nutritional components of red rice per 100 grams are given below2:
Scientific studies have examined various aspects of red rice, and its consumption has been associated with several beneficial nutritional properties. Some of these observed characteristics are outlined below, based on available research and traditional dietary usage.
Some of the potential benefits of red rice are described as below:
Inflammation is the body’s natural defence mechanism in response to infection, stress, or tissue injury. It can be acute, such as in the case of fever, or chronic, as seen in long-term conditions like arthritis. A systematic review12 has reported that red rice may exhibit anti-inflammatory and antioxidant properties in certain experimental settings. Antioxidants are known to help protect cells from oxidative stress and may assist in reducing inflammatory responses. These potential effects are attributed to the presence of naturally occurring compounds in red rice, such as gamma-oryzanol, flavonoids, and phenolic compounds3.
While such findings are of interest, it is important to note that more robust scientific studies are needed to confirm these observations. At present, there is insufficient clinical evidence to support any definitive health claims regarding the management or treatment of inflammatory conditions through the consumption of red rice.
Breast cancer is one of the most commonly diagnosed cancers affecting women worldwide. Some preliminary research13 has investigated the potential effects of red rice on breast cancer cells in laboratory settings. Findings from these studies suggest that certain compounds present in red rice, such as polyphenols, particularly proanthocyanidins may influence cellular processes related to cancer progression. For example, red rice extracts have been observed to inhibit the activity of interleukin-6 (IL-6), a protein associated with cell growth and may also play a role in reducing cell migration in vitro4.
However, it is important to emphasise that these studies are experimental in nature, and the results have not been confirmed through large-scale clinical trials. At this stage, there is no conclusive evidence to support any preventive or therapeutic claims related to breast cancer, and further research is required. Individuals should consult with qualified healthcare professionals for medical advice or treatment..
Alopecia is the loss of hair or baldness. Red rice is naturally rich in protein and other nutrients, which are important for general health, including the maintenance of hair. Some experimental research5 has explored the potential impact of red rice on hair health. In one such study, red rice extract was found to inhibit the activity of the enzyme 5-alpha reductase, which is associated with hair loss in certain conditions. These findings suggest a possible link between compounds found in red rice and reduced hair shedding in laboratory models. However, these results are preliminary and have not been confirmed through extensive human studies. At present, there is insufficient scientific evidence to support the use of red rice in managing alopecia, and individuals experiencing hair loss are advised to seek guidance from a qualified medical professional.
Type 2 diabetes is characterised by elevated blood glucose levels either due to a decreased insulin level or resistance of the body to insulin (a hormone that regulates blood glucose levels). A study6 in 2020 investigated the potential effects of red rice in a diabetic mouse model. The findings suggested that red rice consumption may be associated with improved insulin sensitivity and a lower glycaemic response in that experimental context. These observations were attributed to the naturally low glycaemic index of red rice and the presence of certain bioactive compounds. While these results are scientifically noteworthy,
it is important to recognise that the study was conducted on animals, and further well-designed clinical trials in humans are necessary to confirm these outcomes. At present, there is not enough evidence to support any definitive health claims regarding the management of Type 2 diabetes through red rice consumption. Individuals with diabetes should consult a qualified healthcare provider for appropriate dietary and medical guidance.
Dyslipidemia is characterised by elevated cholesterol, including increased low-density lipoprotein, often referred to as ‘bad’ cholesterol, and decreased high-density lipoprotein (HDL), known as ‘good’ cholesterol. A review of existing research7 has noted that red yeast rice, which is a fermented form of red rice, may help reduce cholesterol levels by inhibiting its synthesis in the body.
Additionally, the presence of naturally occurring phytosterols and monounsaturated fatty acids in red rice has been associated with potential benefits in managing lipid profiles. These findings suggest that red rice might have a positive effect on dyslipidemia8. However, further rigorous studies are required to establish these claims with greater scientific certainty.
Literature indicates that diets rich in dietary fibre are generally associated with a reduced intake of fats and may contribute to improved digestive health. Traditional Chinese medicine has historically used red rice as a natural help for digestion8. As a good source of dietary fibre, red rice may support regular bowel movements and provide relief from constipation. Furthermore, red rice is naturally low in fat while being relatively high in protein and fibre, which can promote feelings of fullness, potentially reducing overeating and supporting metabolic health. These characteristics suggest that consuming red rice could be beneficial for digestion, relief from constipation, and maintaining a healthy weight1. However, further scientific studies are needed to confirm these effects.
Though there are studies that show the benefits of red rice in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of red rice on human health.
As red rice is a good source of many nutrients, including phytochemicals, which are believed to possess properties that may support skin health and potentially contribute to anti-ageing effects15.
Dr. Rajeev Singh, BAMS
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: 14 Health Benefits of Amaranth Leaves That You Must Know
Few side effects related to the consumption of red rice include:
However, if you experience any adverse reactions to red rice, it is advised to discontinue its use immediately and consult a doctor or the Ayurvedic physician who prescribed it. They can provide appropriate guidance based on your symptoms.”
Certain studies14 have explored the potential of red yeast rice in supporting bone health. Preliminary findings from these studies suggest that red yeast rice may have a role in promoting bone formation.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Eating red rice is okay if taken in moderate amounts. However, general precautions must be followed in the following conditions:
Also Read: Plums (Aloo Bukhara): Uses, Benefits, Side Effects & More!
Therefore, you must always seek the advice of your Ayurvedic physician about the possible interaction of red rice with other drugs and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
Also Read: Clove (Laung): Uses, Benefits, Side Effects and More!
Red rice is a nutrient-rich grain with potential health benefits supported by both traditional knowledge and preliminary scientific studies. While promising, its therapeutic claims require more clinical evidence for confirmation. As with any supplement, it should be consumed with caution and professional guidance.
Yes. In comparison with white rice, red rice is rich in zinc and iron which may offer several health benefits.
Some famous red rice varieties include Patni of Maharashtra, Matali and Jatu of Kullu, and Matta of Kerala.
Yes. Red rice is low in fat and high in protein and fibres, which increases satiety and reduces overeating, which may help in weight loss.
If red rice is fermented consumed improperly, it may be associated with a risk of liver injury. Excessive intake of red rice can lead to digestive discomfort, including indigestion, bloating, and stomach pain, primarily due to its high fibre and protein content. While red rice consumption is generally not known to cause allergic reactions, in some cases, it may be linked to symptoms such as itching, rashes, or swelling. The precise causes and mechanisms underlying these reactions are not yet fully understood.
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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