Chitrakadi vati is well recognised as an Ayurvedic preparation1. It is a polyherbal formulation containing nine ingredients of herbal origin: Chitraka (Plumbago zeylanica), maricha (Piper nigrum), pippali (Piper longum fruit), pippalimoola (Piper longum root), Chavya (Piper chaba), ginger (Zingiber officinale), hing (Ferula foetida/Ferula asafoetida), ajmoda (Apium leptophyllum), yava ksara (Hordeum vulgare) and panchalavana (Samudra, Sauvarchala, Saindhava, Vida, Audbhida)2.
The uses of Chitrakadi Vati are as follows:
According to Ayurveda, Chitrakadi vati might be useful in decreasing mouth dryness caused due to increased levels of vatta and pitta levels and decreased kapha levels in the body. Chitrakadi vati might stimulate saliva secretion13.
Dr. Siddharth Gupta, MD, B.A.M.S, M.D (Ayu)
The extracts of chavya considerably boost lymphocyte proliferation, implying an immunomodulatory action, mainly through lymphocyte proliferation and natural killer cell activity activation9.
In Ayurveda, Chitrakadi vati might help in reducing oedema in the legs and hands (extremities) caused due to ama dosha13.
Dr. Rajeev Singh, BAMS
Chitrakadi vati can be used as:
Also Read: Custard Apple: Uses, Benefits, Side Effects and More!
Some side effects are observed due to the following constituents of Chitrakadi vati:
Generally, according to Ayurveda, ama and vatta doshas can create joint pain. In such cases, Chitrakadi vati might be useful in reducing joint pain13.
Dr. Smita Barode, BAMS
Also Read: Green Chilli: Uses, Benefits, Side Effects and More!
You should keep the following points in mind:
Also Read: Abhayarishta: Uses, Benefits & How to Use It
Chitrakadi vati is an Ayurvedic preparation of Chitraka (Plumbago zeylanica), maricha (Piper nigrum), pippali (Piper longum fruit), pippalimoola (Piper longum root), Chavya (Piper chaba), ginger (Zingiber officinale), hing (Ferula foetida), ajmoda (Apium leptophyllum), yava ksara (Hordeum vulgare) and panchalavana (Samudra, Sauvarchala, Saindhava, Vida, Audbhida)1,2.
It is commonly used to manage irritable bowel syndrome, rheumatoid arthritis, and appetite loss. It is also used as a digestive tonic and carminative. Chitrak stimulates digestion and appetite and aids to deal with leprosy, fever, oedema, and scabies1,2.
It is used in the form of Chitrakadi vati extract and Chitrakadi dutika (pills)1,10.
Yes, it is good for the liver. The consumption of Chitrakadi gutika and buttermilk was found to be effective in managing the non-alcoholic fatty liver disease by returning the fatty infiltration of the liver to a normal level4.
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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Shallaki is one of the ancient herbs in Ayurveda. It is significantly valued. Shallaki (Sanskrit) is also called Boswellia serrata, in botanical terms. It belongs to the Burseraceae family. It is a moderate-large-sized branching tree. The plant grows in the hilly region of India, the Middle East, and Northern Africa1.
In India, it is found in the dry hilly forests of Gujarat, Madhya Pradesh, Bihar, Rajasthan, Orissa, Assam, and central peninsular regions of Assam and Andhra Pradesh.
The oleo gum resin of Shallaki is used in various Ayurvedic and Unani preparations. Generally, it is used in making incense powder and sticks2.
The extract of Shallaki contains sugars, essential oil, volatile oil, terpenoids, and several pentacyclic triterpene acids like β-boswellic acid4.
Shallaki contains marked anti-inflammatory and anti-arthritic activity. It has antiseptic and astringent properties that might be beneficial in managing dysentery, piles, diarrhoea, ulcers, skin diseases, tumours, and genitourinary disorders. The oleo-gum resin of Shallaki contains boswellic acid that has analgesic, antitumor, and sedative properties3.
According to animal studies2, alcoholic extract of Shallaki exhibited anti-cancer activity by inhibiting the growth of tumours via the inhibition of cell proliferation and cell growth by interfering with the biosynthesis of protein, ribonucleic acid, and deoxyribonucleic acid.
The essential oil from the bark of Shallaki was studied against gram-positive and gram-negative bacteria.
The alcoholic extract of Shallaki improved the physical symptoms of dyspnoea, increase in stimulation of mitogen-activated protein kinase, number of attacks, and mobilisation of intracellular calcium in 70% of the patients with a prolonged history of asthma2.
I stumbled upon an interesting study that suggests Shallaki might be a fantastic natural option for tackling pain and inflammation. They conducted the study on rats and tested various extracts of Shallaki. And you know what they found? It turns out that Shallaki might have some impressive anti-inflammatory and analgesic effects8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Safed Musli – Uses, Benefits & Precautions
Generally, Shallaki is consumed as:
It is advisable to consult your physician before consuming Shallaki.
I found something fascinating about Shallaki. It appears that the resin extract from Shallaki might have shown some powerful properties in rats. It may act as both an anti-inflammatory and an antioxidant agent. But here’s the really exciting part: it might offer protection to certain neurons in the brain and may also improve motor impairments in Parkinson’s disease. These findings hint at the potential of Shallaki as a natural remedy for Parkinson’s disease9.
Dr. Rajeev Singh, BAMS
There are a few side effects observed with the utilisation of Shallaki. These are mostly mild and transient gastrointestinal symptoms like diarrhoea, nausea, or constipation4.
Also Read: Black Salt – Uses, Benefits & Side Effects
Keep the following points in mind:
I would recommend Shallaki if you’re dealing with cervical spondylosis. It might be a game-changer for you. A study was done on a group of people with cervical spondylosis, and they were given Shallaki capsules. Surprisingly, they experienced significant improvements. Their pain reduced, their flexibility increased, and even symptoms like headaches and numbness got better. The best part is that Shallaki was well-tolerated, with no reported side effects10.
Dr. Smita Barode, B.A.M.S, M.S.
Shallaki (Boswellia serrata) might interact with anti-neoplastic agents and leukotriene inhibitors6.
Also Read: Masoor Dal – Uses, Benefits & Precautions
Shallaki can be consumed as a capsule, tablet, or bark decoction1.
There is not sufficient data to support its use during breastfeeding; therefore, it is advisable to consult your doctor before consuming it.
Yes, Shallaki can be helpful for managing wounds as it exhibits wound-healing activity7.
Yes, it is safe to consume Shallaki due to its benefits, but patients consuming leukotriene inhibitors and anti-neoplastic agents should avoid consuming Shallaki6. Hence, it is advisable to consult a physician before taking Shallaki.
There is no sufficient data to support its safe use during pregnancy; therefore, it is advisable to consult your doctor before consuming it.
Shallaki has several benefits and is used to deal with diarrhoea, dysentery, piles, ulcers, skin diseases, tumours, and genitourinary disorders3.
Yes, it can be useful for managing arthritis as it was found to exhibit anti-arthritic effect in an animal model2.
Shallaki is also known as Salai, Kundur, Indian Olibanum, Frankincense, Dhup, Gugali, Saambraani, Phirangi, Parangi, Chitta, and Guguladhuph1,3.
Yes, Shallaki has been found to interact with leukotriene inhibitors and anti-neoplastic agents6.
Yes, Shallaki was found to improve the physical symptoms of dyspnoea, increase in stimulation of mitogen-activated protein kinase, number of attacks, and mobilisation of intracellular calcium in the patients with a prolonged history of asthma2.
Side effects of Shallaki include gastrointestinal symptoms like diarrhoea, nausea, or constipation4.
1. Siddiqui MZ. Boswellia Serrata, A Potential Antiinflammatory Agent: An Overview. Indian J Pharm Sci [Internet]. 2011 May [cited 2022 Feb 17];73(3):255. Available from: https://pubmed.ncbi.nlm.nih.gov/22457547/
2. Upaganlawar A, Ghule B. Pharmacological Activities of Boswellia serrata Roxb.-Mini Review. Ethnobot Leafl. 2009;13:766–74. Available from: https://www.researchgate.net/publication/200126782_Pharmacological_Activities_of_Boswellia_serrata_Roxb
3. Boswellia serrata — Vikaspedia. No Title [Internet]. Available from: https://vikaspedia.in/agriculture/crop-production/package-of-practices/medicinal-and-aromatic-plants/boswellia-serrata
4. Boswellia Serrata Herbal and Dietary Supplements. 2020;(Md). Available from: https://www.ncbi.nlm.nih.gov/books/NBK563692/
5. Vuddanda PR, Singh S, Velaga S. Boswellic acid – Medicinal use of an ancient herbal remedy. J Herb Med [Internet]. 2016;6(4):163–70. Available from: http://dx.doi.org/10.1016/j.hermed.2016.08.002
6. Posadzki P, Watson L, Ernst E. Herb-drug interactions: An overview of systematic reviews. Br J Clin Pharmacol. 2013;75(3):603–18. Available from: https://www.researchgate.net/publication/225274961_Herb drug_interactions_An_overview_of_systematic_reviews
7. Ghodela NK, Prasad P, Kumar V, Dudhamal T. Wound healing potential of gums & oleo-gum-resins: a brief review. Glob J Res Med Plants Indig Med [Internet]. 2017;6(January 2018):89–94. Available from: https://www.researchgate.net/publication/322717048_WOUND_HEALING_POTENTIAL_OF_GUMS_OLEO-GUM-RESINS_A_BRIEF_REVIEW
8. Sharma A, Bhatia S, Kharya MD, Gajbhiye V, Ganesh N, Namdeo AG, Mahadik KR. Anti-inflammatory and analgesic activity of different fractions of Boswellia serrata. Int J Phytomed. 2010;2(1):94-9. Available from: https://www.researchgate.net/publication/242721376_Anti-inflammatory_and_analgesic_activity_of_different_fractions_of_Boswellia_serrata
9. Doaee P, Rajaei Z, Roghani M, Alaei H, Kamalinejad M. Effects of Boswellia serrata resin extract on motor dysfunction and brain oxidative stress in an experimental model of Parkinson’s disease. Avicenna J Phytomed. 2019 May-Jun;9(3):281-290. PMID: 31143695; PMCID: PMC6526039. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6526039/
10. Pandey S, Kumar Y, Sharma A. Clinical evaluation of Shallaki Niryas (Boswellia serrata) in the management of Grivaasthi Sandhi Gata Vata (cervical spondylosis). Int Ayurvedic Med J. 2013;1(2):March-April. Available from: https://www.iamj.in/public/article/doi/4.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 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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Diabetes is a metabolic disorder that affects the manner in which the body processes blood sugar. It is a chronic disease and cannot be cured. Our genes contribute a lot towards our susceptibility to suffering from diabetes but so does our lifestyle. Unhealthy food habits coupled with a sedentary routine can increase the odds of suffering from this disease.
While anyone can get it irrespective of gender, age or social strata, the number of men suffering is high1. One has to seek immediate medical treatment for this disease as a delay in getting medical help might adversely affect your heart, eyes, blood vessels, nerves and kidneys. There are many early warning signs and symptoms of diabetes in men. In any case, consult a doctor and never take medicines on your own, as it might lead to severe complications.
Since the level of blood sugar is high, it extracts fluids from the cells making the patient feel excessively thirsty. People suffering from diabetes feel hungry frequently because of the body’s inability to efficiently utilize blood sugar to be converted to energy. If you find yourself drinking gallons of water or gorging on food suddenly, talk to your doctor2.
People who suffer from diabetes start using the washroom frequently. Excessive thirst leads to frequent urination. Most men suffer from broken sleep at night. Older patients may even experience bed-wetting. The body tries to expel the extra glucose in the blood through urine. That is another reason for frequent urination2.
If you have generally been feeling low-key and suffering from tiredness and lethargy without any obvious reasons, you may have diabetes. Unexplained fatigue and listlessness are due to inefficient usage of energy. A glucose test will provide you with clarity so get one done immediately3.
Read More: 10 Foods to Fight Fatigue
Men suffering from diabetes often present with unintentional weight loss. The body is unable to use blood sugar to transform it into energy. This leads to sudden weight loss. If you have lost weight without any reason, please consult your doctor2.
Due to high sugar levels in the blood, men suffering from diabetes fall prey to skin infections very often. This could be genital itching or even thrush. The high sugar proves to be a perfect breeding ground for fungus which causes these infections4.
Adding to the symptoms mentioned in the blog burning pain in the legs and feet are also a symptom of diabetes. Regular blood sugar screening is recommended if you are experiencing any of the above.
Dr. M.G. Kartheeka, MBBS, MD(Pediatric)
Men suffering from undiagnosed diabetes may experience blurred vision and rarely loss of eyesight. The high glucose levels in the body are harmful for most organs ,at times the eyes are the first to suffer. Seek treatment immediately if you have a sudden dip in your eyesight2.
Men who suffer from diabetes find that their cuts and wounds take longer to heal. High blood sugar reduces immunity and affects the body’s ability to heal itself. Since the situation can exacerbate gangrene and even can lead to amputation, if you have a wound that is not healing, seek expert medical guidance5.
Men suffering from diabetes experience erectile dysfunction. There are several mechanisms responsible for such kind of Erectile Dysfunction in diabetes. To name a few, impaired function of nerves, hindrance with the blood flow and psychological issues associated with diabetes are the common ones. It is important to be aware of false advertisements of many supplements and medicines that claim to cure ED. One must avoid self-medicating and always consult a doctor beforehand6.
Diabetes especially type 2 is commonly related to erectile dysfunction as high blood sugar over long periods of time can damage nerves and blood vessels causing problems with getting or keeping an erection firm enough.
Dr. Ashish Bajaj, MBBS, MD in Clinical Pharmacology and Toxicology
Want to manage your diabetes effectively? Book your free diabetes consultation from our experts!
Many factors contribute to or increase your chances for diabetes and its related complications, some of them include:
Quitting or reducing daily smoking, engaging in some amount of daily physical activity, maintaining a well-balanced diet and keeping a check on your weight are good measures to reduce the risk of diabetes. Keeping a constant check at intervals on your blood glucose level also helps.
If you have a family history of diabetes and already have been diagnosed with borderline diabetes, certain changes in lifestyle can benefit your physical and mental well-being while also keeping your diabetes in check. Balancing your meals by putting in enough protein, vitamins and leafy vegetables will improve your bodily health. An even mixture of starch, fruits, vegetables, healthy fats and protein comprises a good, balanced and well-made meal.
Avoiding excess sugar, like carbonated drinks, fizzy sugary juices, sodas, candies and sweets is the key to keeping your diabetes level low. You can indulge in one or two sugary treats once in a while, however, consuming them in moderation is important.
Also Read: Diabetes: The Silent Killer Sweeping Across India
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
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Avocado is the most trending fruit when it comes to healthy eating! We are drooling on avocado toasts and flaunting over trendy avocado smoothies, but do we even know what and why avocado is celebrated as a superfood. Let’s explore what makes this fruit stand out in the world of nutrition.
Avocado is a rich, creamy, and single-seeded fruit with a mild flavor. Scientifically, it is known as Persea Americana and belongs to the family of Lauraceae. There are dozens of varieties of avocados, ranging in size, color, and texture. All are native to tropical climates, and when harvested, the flesh softens to a buttery texture that has become extremely popular. It is also called “Makhan phal” in India. Avocados are also known by other names such as “alligator pear” and “butter pear.” In Spanish-speaking regions, they are called aguacate or palta, while in Portuguese, the word is abacate. In Indonesian, it’s known as alpukat, and in the original Nahuatl language, it was called ahuacatl.
Avocados are known to be nutrient-dense foods. They are a powerhouse of nutrients such as
Avocados are rich in anti-inflammatory properties that help to reduce body’s internal inflammation. It is a great source of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. These act as antioxidants and help keep inflammation at bay, providing relief from joint pains and even preventing blot clots2.
The most popular health benefit of avocado is that it helps to manage weight. It is used widely in weight loss diets due to the presence of dietary fibers. It controls your weight by keeping you full longer and making you eat fewer calories. Avocados are very low on carbs too, which also promotes weight loss. But do remember not to overdo the consumption as its also called as also has a high fat percentage that needs to be kept in mind.
Avocado fruit contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols helps to maintain healthy cholesterol levels. This helps avoid plaque deposits in the arteries of your heart arteries and keep your heart healthy3.
Avocado is a good source of minerals, especially potassium and sodium, that keep your blood pressure stable. Stable blood pressure helps stave off the risk of heart attack or stroke4.
Avocado is an excellent source of potassium, with one serving of a medium avocado (half an avocado) containing even more potassium than a medium banana8.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Consuming avocado in your diet is also said to be healthy for your eyes. They are full of antioxidants and beta-carotene that are beneficial for the eyes. Avocado contains lutein and zeaxanthin-two phytochemicals that protect to help minimize damage, including that from ultraviolet light1. The high amount of vitamin A in it also helps reduce the risk of macular degeneration that develops with old age5.
The monounsaturated fatty acids in avocados help to absorb other fat-soluble nutrients such as beta-carotene. It may help to reduce the risk of developing age-related macular degeneration.
Avocados are full of digestive fibers to keep your gut system healthy. Fiber adds bulk to the stool, which facilitates bowel regularity, thereby enhancing digestion4. They help to prevent constipation, indigestion and may even lower the risk of colon cancer6.
Avocados are a delicious way to support your bones and blood health. Avocado is rich in vitamin K1, which helps your body form blood clots when necessary and also helps regulate calcium levels in your bones9.
Dr Rajeev Singh, BAMS
Avocados are a good source of folate. Pregnant women can include avocados in their diet as folate helps healthy fetal development and reduces the risk of miscarriage and neural tube defects. Although, its ideal to discuss with a gynecologist first.
The presence of folate in this fruit may help to reduce depression. It helps prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. This way, it may help regulate sleep and mood patterns7.
Avocado is a powerhouse of various nutrients such as vitamins, minerals, antioxidants, and fatty acids. Hence, it can be great for your skin. It is mainly rich in vitamin C and vitamin E giving your skin a natural glow1.
Although studies have shown beneficial effects of avocado, further large-scale human research is needed to prove these benefits. Yet, avocados can prove to be a great addition to your diet. They are full of essential nutrients that make them a super-fruit!
Avocado may be a natural way to fight signs of aging. This superfood is packed with antioxidants like vitamins C and E9.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Pneumonia Diet: What to Eat & Avoid During Recovery
Now that we know how avocado may benefit you, here are a few simple avocado recipes to add this amazing fruit to your regular diet:
With their creamy texture and mild flavor, avocados are versatile enough to be enjoyed in many ways—whether you add them to salads, spread them on toast, or blend them into smoothies, they are an excellent fruit in every term of diet.
Did you know that Avocado is a natural diuretic? It can help your body get rid of excess water and reduce bloating. Plus, Avocados are rich in potassium, which can help balance out the sodium in your diet and further reduce water10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: List of Protein Rich Food for Vegetarians
Avocados are truly a remarkable fruit, offering a wide range of potential health benefits. They support heart health, aid digestion, and can enhance your skin’s appearance. Incorporating avocados into your diet can be both simple and delicious, making it easy to enjoy their numerous advantages. They are useful in different forms such as you can eat them with toast or make a tasty smoothie from them. However, remember while they’re healthy overall, moderation with consumption is key, especially considering their fat content. Also, if you have any medical conditions, consult your doctor before incorporating avocado or other natural product in your routine diet. Nonetheless, do give avocados a try and see how this superfruit can make a positive difference in your life.
Also Read: Jamun (Java Plum): Uses, Benefits & Side Effects
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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If you are looking to add more fibre to your diet, there are plenty of options.
Fibres also known as roughage or bulk is a plant-based nutrient that are incredibly important for our body.
These dietary fibres are indigestible components of plant-based foods. They pass through the stomach without being broken down and reach the colon, where they help maintain a clean and healthy digestive system.
Certain types of dietary fibres help to lower your risk for heart disease, stroke, and diabetes, improve the health of your gut system and fight against constipation. It also contributes to improving the health of your skin and help you to lose weight. It may even help prevent colon cancer.
The recommended daily intake of fibre is 21 to 25 grams for women and 30 to 38 grams for men with variation with age1.
Even if you include high-fibre foods in your daily meals, you may still fall short of the recommended intake. Meeting your fibre needs can be particularly challenging if you’re relying heavily on vegetables alone. Fortunately, a variety of grain-based options are not only rich in fibre but also versatile and enjoyable. Here are some high fibre food options:
By adding 100 grams of cooked barley in your diet daily can get around 15 to 16 grams of fibre2. Also, you can add this high-fibre grain to roasted vegetables.
Quinoa is popular among health-conscious people. It is also loaded with proteins, magnesium, iron, and antioxidants. You can add quinoa to your weekly dinner rotation or stir in cinnamon and sugar for a sweet treat. Quinoa has around 14 to 15 grams of fibre per 100 grams2.
Oat contains a powerful soluble fibre – oat beta-glucan which helps to control blood sugar and cholesterol levels3. 100 grams of oats contain approximately 12 grams of fibre4. You can add it to cookies, muffins, or granola.
Whole-grain spaghetti can provide many health benefits as it is rich in fibre. 100 grams of whole-grain spaghetti can contain up to 7 grams of fibre5.
Did you know that insoluble fibre is known for its rapid passage through the gut? Additionally, it might also play a role in warding off gut infections12.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Popcorn is also called the ”king of snack foods”. You can sprinkle your favourite herbs and spices to enhanceits flavour. 100 grams of air-popped popcorn contain around 15 grams of fibre6.
This vegetable can be considered as a fibre vegetable but is also rich in nutrients such as, vitamin C, vitamin K, and vitamin B. Studies have shown that 200 grams of broccoli contains of fibre and can support the gut bacteria to stay healthy and balanced7.
Carrot is a root vegetable mainly known for its beta carotene content but it also contains fibres. 100 grams of carrots will give you 4 to 5 grams of fibre2.
These mini cabbages can be boiled, fried, or can be added raw in your bowl. They’re very high in fibres, vitamin K, potassium, folate, and potent cancer-fighting antioxidants8. 100 grams of Brussels sprouts contain around 4 grams of fibre2.
Did you know that soluble fibre, when consumed, acts like a sponge in the gut? It may slow down digestion of fast foods and help to lower blood sugar levels, making it particularly beneficial for individuals with diabetes12.
Dr. Rajeev Singh, BAMS
One of the best sources of fibre. 100 grams of artichokes can provide around 5 grams of fibre9.
Flavourful and healthy, fresh green peas are a great source of fibres and iron, vitamins A, and vitamin C. 100 grams of peas can give you around 6 to 7 grams of fibre2.
Avocado is widely enjoyed for its creamy flavour and health benefits. It is also loaded with various vitamins, antioxidants, and magnesium. 100 grams of avocados can give you around 7 grams of fibre2. But consult with a nutritionist or doctor before adding it to your diet.
Berries are usually known to be rich in antioxidants but they are also rich in fibres. 100 grams of gooseberries, strawberries, and blackberries can give you around 8, 2.5, and 4.5 grams of fibre, respectively2.
Apples are particularly rich in a type of soluble fibre called pectin. There are about 2 to 3 grams of fibre in 100 grams of apples.2 Studies have shown that apples are helpful in protecting arteries and lower cholesterol10.
Almonds are high in fibre and many other nutrients such as healthy fats and vitamin E. 100 grams of almonds can give you around 13 grams of fibre2.
Chia seeds are super-foods loaded with soluble fibres. 100 grams of chia seeds provides around 34 grams of fibre11. It also contains a high amount of magnesium, phosphorus, and calcium.
Lentils can be an excellent source of fibres. 100 grams of lentil (yellow and brown) can give you up to 17 grams of fibre2. They’re also very high in protein and loaded with many important nutrients.
Beans such as kidney beans (or rajma) and soybeans are fibre-filled snacks. 100 grams of rajma (black, brown, or red) contains around 16 to 18 grams of fibre. 100 grams of soybeans (brown and white) can give around 21 to 23 grams of fibre2.
Fibre acts like a superhero for our bodies! It might help to lower the risk of conditions like heart disease and diverticular disease in addition to diabetes and constipation. By being a friend to our gut microbiome, fibre fights off chronic inflammation linked to these diseases and keeps us feeling healthy and happy13!
Dr. Smita Barode, BAMS, M.S.
Constipation is a common problem and everyone experiences from time to time. It is characterised by the feeling of being unable to pass stool completely or partially. Several factors can contribute to constipation, including lifestyle habits and dietary choices. Common symptoms include stomach cramps, a sensation of fullness, and even a loss of appetite.
While there are various medications available to relieve constipation, certain foods can be highly effective without causing side effects. Foods rich in fibre are particularly helpful in alleviating this problem by promoting regular bowel movements. Here are some high-fibre foods that can help relieve constipation:
. Here are some high fibre foods a person can eat to relieve constipation:
Fibre can a helpful ally in weight loss. By promoting a feeling of fullness, it can help curb your appetite, potentially leading to a reduction in calorie intake. If you’re aiming to lose weight, including fibre-rich foods in your diet may help you feel satisfied while consuming fewer calories.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Also Read: Top Food Sources of Calcium for Your Bones
Even though fibre is essential for your body, too much of it may not be good for you. Here are a few side effects of having too much high-fibre foods:
When checking food labels, keep an eye out for the ‘dietary fibre’ content. Fibre sources with at least 10% of the ‘per cent daily value’ for fibre are generally considered a good addition to your diet.
Dr. Ashok Pal, B.A.M.S.
Also Read: The Detailed 7 Days GM Diet Plan for Weight Loss
While it may seem beneficial to consume a large amount of fibre, it is essential to maintain a balanced intake. Excessive fibre can lead to digestive discomfort, such as bloating or gas. When adjusting your diet, it’s important to start gradually and listen to your body’s signals. Ensuring adequate hydration is crucial, as fibre works best when paired with sufficient water to prevent issues like constipation or indigestion.
If you’re unsure about the ideal amount of fibre for your needs, it’s always best to consult a healthcare professional for personalised advice.
Also Read: 15 Amazing Health Benefits of Ghee
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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Calcium is an essential mineral that builds our bones. Almost every cell in the body uses calcium in some way or the other, including muscles and the entire system. The body uses calcium to make the bones and teeth healthier and give them the strength to perform their activities smoothly.
Bone is a rigid organ that protects internal organs, produces red and white blood cells, stores minerals, and provides support for the body. It is full of calcium that makes our bones strong and flexible. As we age, the calcium level from our body reduces, and our bones get weaker. It is not only applicable to older people but also for everyone at all phases of their life. That is the reason why your doctor always recommends adding calcium-rich foods in your diet.
Your body is better able to absorb calcium from food than it can from supplements. It’s necessary to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help in calcium absorption1.
The recommended daily intake of calcium4:
We may assume that milk is the best source of calcium, but you may be surprised to know that there are different foods that can help fulfil your calcium requirements. Here are some calcium-rich foods that you can add to your diet:
Milk is one of the best sources of calcium we all know. Milk is easily absorbed and digested by the body and is readily available every time. Milk consists of 100 mg to 180 mg of calcium for a 100 g serving. Additionally, milk is a good source of proteins, vitamin A, and vitamin D5.
When it comes to calcium absorption, not all foods are created equal. Dairy products and fortified foods have a higher absorption rate of about 30%, while certain compounds in plants can decrease absorption by forming indigestible salts with calcium. For instance, spinach has a much lower absorption rate of 5%, compared to milk at 27%11.
Dr. Rajeev Singh, BAMS
Soy milk is an alternative for lactose-intolerant people. Fortified soymilk is an excellent source of calcium, vitamin D, and proteins. On average, cup soymilk enhanced with calcium contains 80 to 500 mg3.
These tiny, nutritional powerhouses are rich in calcium, and include chia seeds, poppy seeds, and celery which contribute to 250 to 600 mg of calcium for a 100 g serving. It also contains essential fatty acids and proteins that can benefit your bone health. Chia seeds contain-Boron that promotes the growth of bones and helps the body metabolise calcium, phosphorus , and magnesium1,5.
All dairy products like yogurt are a rich source of calcium. Particularly low-fat yogurt is a good source of fibre, and a cup of low-fat yogurt contains 300 grams of calcium3.
Did you know that the calcium content of food can be influenced by its fat content? It’s fascinating how foods with higher fat levels tend to have slightly lower amounts of calcium. By opting for lower-fat options, you can not only make healthier choices but also ensure you’re getting the most out of your calcium intake11.
Dr. Smita Barode, B.A.M.S, M.S.
Another addition to the foods which are rich in calcium is cheese, it is a good source of calcium and proteins. Your body absorbs calcium from dairy products faster than plant sources, so try to add more dairy products in your diet. Cheese can provide 1g of calcium for a 100g serving,5.
Almonds are a rich source of calcium, fatty acids, vitamin E, antioxidants, and proteins. They help to strengthen your bones, keep your heart healthy, and improve memory power. 15 almonds contain about 40mg of calcium6. However, a handful of almonds would contribute to a high amount of fats and calories, so you should limit their intake to smaller portions and seek a doctor’s advice on its benefit to your diet7.
We all know beans and lentils are high in fibres, proteins, and other nutrients, but some are rich in calcium too. Beans and lentils like soybeans, green beans, red millets, and peas contain enough calcium that may help you not worry about the calcium requirements4.
Canned fishes like canned salmon and sardines can be a good option of calcium if you are non-vegetarian. Its bones, where most of the calcium resides. Their bones are edible and soft. You can mash and serve them, so they’re undetectable in many dishes. Create a spread to serve on toast or make fish cakes. And if you like whole sardines or chunks of salmon, add them to salads. But any canned fish does contain preservatives, so do check with your healthcare practitioner if you suffer from any clinical ailments like hypertension4.
If you are vegan and diet conscious, then tofu would be a smart choice to get your calcium requirements. Tofu is naturally gluten-free and contains no cholesterol. Raw, firm tofu contains around 832 mg of calcium per cup6. It’s also an excellent source of protein and you can add it to scrambles, stir-fry, salads, and more.
Raw and dried figs are full of fibres, antioxidants, proteins, with a lot of calcium. This sweet-dessert like fruit contains 65 mg of calcium for 2 dried figs8. They can be eaten as a snack or as a part of your salads.
Also Read: High Energy Giving Foods To Solve Your Energy Woes
Whey is a type of protein found in milk that has been well studied for its potential health benefits. It is also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery. Whey is also high in calcium. Some studies9 have also shown that whey-rich diets to increase weight loss and improve blood sugar management.
Leafy green vegetables are incredibly healthy and many of them are high in calcium, including collard greens, spinach and kale. Leafy vegetables like spinach are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption6.
Rhubarb is rich in calcium, fibre, vitamin K and smaller amounts of other vitamins and minerals. It also contains prebiotic fibre, a type of fibre that can promote the growth of healthy bacteria in your gut10.
Did you know that calcium plays a vital role in our growth and development? When we’re born, our bodies already have a small but significant amount of calcium, ranging from 26 to 30 grams. As we grow, this calcium level increases rapidly, reaching approximately 1,200 grams in women and 1,400 grams in men by adulthood11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: 18 Best Foods to Ease Your Cough and Cold
Calcium is an essential mineral that should be obtained through your diet. If you have low calcium, it may lead to muscle atrophy (stiffness and rigidity), dysfunction of nerves, and reduced appetite. Likewise, excess calcium can also pose a threat to the body. Hence, the key is to consume a balanced amount of calcium as your body requires with prior consultation from a healthcare provider to help you attain the maximum benefit of calcium supplementation through your diet.
Also Read: Vitamin D for Women – Daily Need, Normal Range, Deficiency & Solution
1. Office of Dietary Supplements – Calcium [Internet]. Nih.gov. 2025 [cited 2025 Apr 24]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/?uid=febe3c7da5421s16
2. NHS. Food for healthy bones [Internet]. nhs.uk. 2022 [cited 2025 Apr 24]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
3. General (US) O of the S. Table 7-2, Selected Food Sources of Calcium [Internet]. www.ncbi.nlm.nih.gov. 2004 [cited 2025 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t2/
4. Harvard T.H. Chan School of Public Health. Calcium [Internet]. The Nutrition Source. 2020 [cited 2025 Apr 24]. Available from: https://nutritionsource.hsph.harvard.edu/calcium/
5. Cormick G, Belizán JM. Calcium Intake and Health. Nutrients [Internet]. 2019 [cited 2025 Apr 24];11(7):1606. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6683260/
6. Better Health Channel. Calcium [Internet]. Better Health Channel. Better Health Channel; 2021 [cited 2025 Apr 24]. Available from: https://www.betterhealth.vic.gov.au/health/HealthyLiving/calcium
7. Almonds [Internet]. The Nutrition Source. 2018 [cited 2025 Apr 24]. Available from: https://nutritionsource.hsph.harvard.edu/food-features/almonds/
8. Know Your Bones [Internet]. Bone Health New Zealand. 2025 [cited 2025 Apr 24]. Available from: https://bones.org.nz/media/anhhkuqk/onz00065-bone-health-factsheet-calcium-9-0.pdf
9. Almario RU, Buchan WM, Rocke DM, Karakas SE. Glucose-lowering effect of whey protein depends upon clinical characteristics of patients with type 2 diabetes. BMJ Open Diabetes Research & Care [Internet]. 2017 Jul [cited 2025 Apr 24];5(1):e000420. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5530249/
10. Shkembi B, Huppertz T. Calcium Absorption from Food Products: Food Matrix Effects. Nutrients [Internet]. 2021 Dec 30 [cited 2025 Apr 24];14(1):180. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/
11. Office of Dietary Supplements. Calcium. Office of Dietary Supplements – National Institutes of Health. [cited 2025 May 12]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
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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PCOD (Polycystic Ovarian Disease), often used interchangeably with PCOS (Polycystic Ovary Syndrome), is a common hormonal disorder affecting women of reproductive age. The hormonal imbalance in the body produces more male hormones than needed which leads to problems in menstruation and fertility along with other issues. Women with PCOD may have irregular or prolonged menstrual cycles, as well as high levels of male hormones.
PCOD results in enlarged ovaries with multiple small follicles and is associated with hormonal imbalance, irregular periods, and difficulty in conceiving.The ovaries may produce a large number of tiny collections of fluid (follicles) and do not release eggs on a regular basis. If left untreated, PCOD can cause more serious problems like heart disease and diabetes1.
In PCOD, many small sacs called follicles fill up with fluid inside the ovaries. Each follicle contains an immature egg that does not mature enough to release the egg by a process called ovulation. The absence of ovulation leads to hormonal imbalance and an excess release of male hormones. Research has not found the exact reason why PCOD occurs as the cause of PCOD is multifactorial and include2:
PCOD signs and symptoms usually appear around the time of puberty, typically noticeable at the time of a girl’s first menstrual period. However, PCOD can also develop later in life, particularly, as a result of significant weight gain. Many women may not realise that they have PCOD, but there are certain common signs and symptoms to look out for, these may include the following2:
Unwanted hair on the face, neck or other body parts is a symptom of hormonal imbalance as seen in PCOD. People often opt for hair removal sessions without consulting a doctor. Instead of just opting for these procedures, consult your gynaecologist or endocrinologist for proper diagnosis and treatment.
Dr. Arpit Verma, MBBS MD (Pharmacology)
PCOD, if untreated, may increase the risk of3,4:
Also Read: 5 Early Signs Of Labour Every Expecting Mother Should Know
Also Read: What Is Ovulation? Understanding The Ovulation Process and Symptoms
PCOD5 is a condition without a cure. You may, however, manage the illness with appropriate treatment and lifestyle changes. Taking a ultrasound or blood tests that assess LH/FSH ratio, anti-müllerian hormone, and androgen levels may help to diagnose PCOD. Treatment usually focuses on symptom control and long-term metabolic health. This may include7,8:
Research9 indicates that women with PCOD are potentially at high risk for CNS and cardiovascular disease. Many of these women have extremely high levels of serum lipoprotein, blood glucose, and cholesterol, which also increase the risk of insulin resistance. Women with PCOD may also have a higher risk for developing endometrial cancer.
Dr. M.G. Kartheeka, MBBS, MD (Pediatrics)
Also Read: IVF (In Vitro Fertilization): What is It, Procedure, Steps, Side Effects & More
If you experience irregular periods, unwanted hair growth, or difficulty conceiving, do not ignore these signs. Consult your gynaecologist or endocrinologist for a comprehensive diagnosis and treatment as it can help prevent complications.
Also Read: Effective Home Remedies For Vaginal Dryness
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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Chia seed oil has gained attention as a plant-based source of omega-3 fatty acids and skin-nourishing nutrients. Extracted from chia seeds (Salvia hispanica), this oil is commonly used in cooking, supplements, and topical skincare products.
While chia seeds themselves are rich in fibre and protein, the oil primarily provides healthy fats, especially alpha-linolenic acid (ALA), a plant-derived omega-3 fatty acid. Because of its nutritional profile, chia seed oil is often discussed for its potential role in supporting heart health, skin hydration, and overall wellness when used as part of a balanced lifestyle1.
In this article, we explore its possible benefits, uses, safety considerations, and how it differs from whole chia seeds.
Chia seed oil is obtained by cold-pressing chia seeds to extract their natural fat content. Unlike whole chia seeds, which contain fibre and protein, the oil mainly consists of polyunsaturated fatty acids, particularly omega-32.
It is used in:
Because omega-3 fatty acids are sensitive to heat, chia seed oil is generally recommended for low-temperature or no-heat culinary use.
Chia seed oil is highly nutritious and is the best source of:
It does not provide significant amounts of fibre, protein, or minerals. These nutrients are mainly found in whole chia seeds and are largely absent in the oil form5.
Chia seeds and chia seed oil may sound similar, but they serve different purposes. Seeds offer fibre and fullness benefits, while the oil mainly delivers concentrated healthy fats. Here’s a quick comparison to help you understand which one fits your needs better3,6.
| Feature | Chia Seeds | Chia Seed Oil |
| Fibre | High | Minimal |
| Protein | Present | Minimal |
| Omega-3 and omega-6 | High | Very high concentration |
| Best Used For | Digestion & satiety | Skin & healthy fats |
Studies9 suggest that the essential oil found in chia seeds includes compounds believed to act as a repellent to many different types of insects. In my opinion, use and apply chia seed oil to stay protected from insects.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
While research on chia seed oil is still evolving, its fatty acid profile suggests several areas where it may offer supportive benefits when included as part of a balanced diet or skincare routine.
Chia seed oil contains omega-3 and omega-6 fatty acids that may help maintain the skin’s natural barrier. These fats can support moisture retention and contribute to smoother, more hydrated skin when used topically or consumed as part of a varied diet3.
Its lightweight and non-greasy texture makes it suitable for individuals experiencing mild dryness. The fatty acids in the oil may help reduce moisture loss or itchiness and support skin comfort1, particularly in environments with low humidity.
When applied to the scalp or hair shaft, chia seed oil may help improve hair texture by reducing dryness and enhancing shine by nourishing your hair. It might also keep your hair moisturised, which may reduce the appearance of frizz and brittleness7.
The presence of plant-based omega-3 fatty acids in chia seed oil suggests a potential role in maintaining cardiovascular health. Diets containing healthy unsaturated fats in place of excessive saturated fats may help support cholesterol balance and overall heart function1,3.
Omega-3 fatty acids are associated with maintaining normal brain structure and function. While chia seed oil should not be considered a treatment for neurological conditions, incorporating plant-based omega-3 sources into a balanced diet may contribute to long-term cognitive wellness3,7.
Omega-3 fatty acids are known to play a role in regulating inflammatory processes in the body. Including a healthy source of these fats in the form of chia seed oil may help support joint comfort and general wellness when combined with a healthy lifestyle1.
For individuals who consume little or no fish, chia seed oil may serve as a convenient plant-based option to help diversify fat intake and maintain dietary variety1.
Chia seed oil may be particularly useful for:
Sometimes, all the remedies you are looking for are in your kitchen; you just have to look for them. Here are some ways you can use chia seed oil to benefit your hair, skin, and body!
Although chia seed oil is generally well tolerated, the following precautions should be kept in mind:
Also Read: Chia Seeds: Uses, Benefits, Side Effects, and More!
Chia seed oil is a nutrient-rich, plant-based oil best known for its high omega-3 content and skin-friendly fatty acids. It may support skin hydration, hair nourishment, and overall wellness, especially for those following vegetarian or vegan diets. While it lacks the fibre and protein found in whole chia seeds, it can still be a valuable addition to a balanced diet or skincare routine when used in moderation and with proper precautions.
Chia seed oil contains concentrated healthy fats, especially omega-3 fatty acids, but lacks the fibre and nutrients present in whole seeds.
The moisturising properties of chia seed oil may help soothe dryness and flakiness when used as part of a regular scalp care routine.
Due to its omega-3 content and antioxidant properties, chia seed oil may help soothe mild redness or irritation when used topically. However, it should not replace prescribed treatments for chronic inflammatory skin conditions.
For most healthy individuals, moderate daily use of chia seed oil as part of a balanced diet or skincare routine may be suitable. Consistency should be guided by overall nutritional intake and personal tolerance.
Because it is sensitive to light and heat, storing it in a cool, dark place or refrigeration can help preserve its nutritional quality and prevent oxidation.
1. Paarakh PM, Mishra S, Tanushree, et al. Chia Seeds : A Comprehensive Review. 2025;18(2). doi:https://doi.org/10.52711/0974-360X.2025.00134
2. Akinfenwa AO, Cheikhyoussef A, Cheikhyoussef N, Hussein AA. Cold pressed chia (Salvia hispanica L.) seed oil. In: Cold Pressed Oils. Elsevier; 2020:181-190. doi:10.1016/B978-0-12-818188-1.00015-3. Available from: https://www.researchgate.net/publication/343183417_Cold_pressed_chia_Salvia_hispanica_L_seed_oil
3. Mburu M. The Role of Chia Seeds Oil in Human Health: A Critical Review. EJFOOD. 2021;3(4):1-4. doi:10.24018/ejfood.2021.3.4.270. Available from: https://www.researchgate.net/publication/353899036_The_Role_of_Chia_Seeds_Oil_in_Human_Health_A_Critical_Review
4. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge. Nutrients. 2019;11(6):1242. doi:10.3390/nu11061242. Available from: https://pubmed.ncbi.nlm.nih.gov/31159190/
5. Artisan Cold-Pressed Chia Oil. US Department of Agriculture. 2022. Doi: . Available from: https://fdc.nal.usda.gov/food-details/2284234/nutrients
6. Chia Seed. 2021. Doi: https://fdc.nal.usda.gov/food-details/2093316/nutrients.
7. Motyka S, Koc K, Ekiert H, Blicharska E, Czarnek K, Szopa A. The Current State of Knowledge on Salvia hispanica and Salviae hispanicae semen (Chia Seeds). Molecules. 2022;27(4):1207. doi:10.3390/molecules27041207. Available from: https://pubmed.ncbi.nlm.nih.gov/35208997/
8. Chia seed allergy and cross reactivity. 2018. Doi: https://www.aaaai.org/allergist-resources/ask-the-expert/answers/old-ask-the-experts/chia-seed
9. Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4926888/
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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We commonly keep hearing the term “carbohydrates” when it comes to diet, but have you ever wondered what actually a carbohydrate is? What do carbohydrates do, and how to include healthy carbohydrates in your diet? All of these problems seem relatively simple, but for many people, they can be very troublesome. Because, just like nutrition, there are many controversies (and misunderstandings) about carbohydrates.
Carbohydrates are one of the three macronutrients (other than fat and protein) that our body uses for energy absorption1. Each gram of carbohydrate provides our body with four calories2. All carbohydrates are mainly sugar molecules, and there are two main types: simple carbohydrates and complex carbohydrates1.
Simple carbohydrates include sugars with the most basic molecular structure: monosaccharides and disaccharides. Some examples include fructose (found in fruits), lactose (found in milk), and sucrose (found in sugar). Complex carbohydrates are three or more simple sugars linked together and have a more complex molecular structure. These include starch (found in wheat and potatoes) and fibre (found in vegetables, seeds and brown rice)3.
Let’s see the types of carbohydrates to understand which one is healthier and should be included in your diet.
As mentioned, simple carbohydrates are made using only one sugar unit, commonly known as monosaccharides, and 2 sugar units, commonly known as disaccharides. Simple carbs are very fast in digestion and thus responsible for spiking your blood sugar levels. Simple carbs include lactose, fructose, sucrose, glucose, and maltose. The sources mainly include table sugar, candy, honey, and syrups. Since they digest quickly, they provide instant energy3.
Complex carbohydrates contain at least three sugars; oligosaccharides contain three to ten simple sugar units; polysaccharides can contain hundreds of sugars; complex carbohydrates, such as beans, whole grains, starchy vegetables, pasta, and bread, provide relatively long-lasting energy for the human body. Since complex carbs take time to digest, they can help control your blood sugar levels3.
It is important to note that when whole grains are processed and their outer layer or bran is removed, refined carbohydrates (such as white rice and white flour) act more like simple carbohydrates in your body4.
Did you know?
If you are looking for healthy carbohydrate foods, incorporating vegetables, fruits, whole grains, milk, and dairy products can be the main carbohydrate food sources1,3. Grains and some vegetables (such as corn and potatoes) have a high starch content, while sweet potatoes have a higher sucrose content than starch3,5. Dark green fruits and vegetables contain little or no starch but contain sugar and fibre5.
Choose high-fibre foods as much as possible, such as whole grains and pieces of bread, beans, vegetables, and fruits1. Generally, vegetables and fruits are not the most concentrated sources of fibre, but they are important foods that need to be promoted because they contain important micronutrients5. Similarly, milk and dairy products that contain lactose usually do not contain fibre, but they are also an important food source of carbohydrates as well as provide calcium, vitamin D, and protein in the diet6.
I imply focusing on getting most of your carbohydrates from whole grains, dairy, fruits, and vegetables rather than relying on refined grains. When choosing grains, be sure to look for products that have the ‘whole grain’ label. This way, you may easily identify and enjoy the benefits of the fibre and nutrients that come from consuming whole grains13.
Dr. Smita Barode, B.A.M.S, M.S.
I would propose incorporating legumes like peas into your diet, as they might be a great source of carbohydrates. These nutritious foods may provide a steady release of energy and might be a healthy addition to your meals11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
When you eat carbohydrates, your body breaks them down into simple sugars, which are absorbed by the blood. When the sugar level in your body rises, the pancreas releases a hormone called insulin. Insulin is very important for removing sugar from the blood in the cells, where sugar can be used as energy. If this process proceeds quickly as with simple sugars, you may soon feel hungry. If the process is slow, like with complex carbs, you will feel full longer3.
These types of complex carbohydrates will keep you energetic for a long time. The carbohydrates in certain foods (mostly foods with many simple sugars) can cause your blood sugar to rise faster than other foods. Scientists have been investigating whether the carbohydrates in foods that cause a sharp rise in blood sugar may be related to health problems such as diabetes and heart disease. By limiting simple sugars (such as in sweets, sugary drinks and refined grains) and eating more complex carbohydrates (such as whole grains, legumes, whole fruits and vegetables), you may achieve the benefits of carbohydrates without compromising your health.
I would encourage considering quinoa as another good option. It is a nutty-flavoured grain that may offer a good source of carbohydrates for energy. Not only that, but it might also deliver a range of other essential nutrients12.
Dr. Rajeev Singh, BAMS
Note: It’s ideal to consult a dietician for a personalised plan especially if you have any medical conditions like diabetes.
Carbohydrates are an essential part of a healthy diet, as they provide energy and several nutrients which are required for the body to function. There are two main types of carbohydrates: simple and complex. Simple carbs digest fast and increase the blood glucose level, while complex carbs slow down the digestion and avoid sudden glucose spikes. Therefore, choosing more complex carbs such as whole grains, fruits, vegetables, etc., may be more beneficial for health compared to low carbs. In conclusion, including healthy carbohydrate sources in balanced amounts can improve overall health and well-being.
Carbohydrates can be part of a balanced weight loss diet when consumed in moderation, focusing on complex carbohydrates like whole grains, fruits, and vegetables. However, excessive intake of refined carbohydrates may contribute to weight gain. Consulting with a healthcare professional is crucial for personalized advice.
While carbohydrates are not typically considered bodybuilding food, they play a crucial role in providing energy for workouts and supporting muscle recovery. Protein is the primary nutrient associated with muscle building, but carbohydrates contribute to overall energy needs during physical activities.
Consuming excess carbohydrates, especially refined and simple sugars, can contribute to weight gain if overall caloric intake exceeds energy expenditure. However, balanced intake of complex carbohydrates as part of a well-rounded diet is not inherently fattening and can be a crucial component of a healthy lifestyle. Consulting with a healthcare professional can help determine an individualized approach.
Carbohydrate consumption alone does not directly cause diabetes. However, an unhealthy diet high in refined carbohydrates, coupled with other lifestyle factors, can contribute to the development of type 2 diabetes. Regular medical check-ups and a balanced diet are essential for diabetes prevention.
The conversion of carbohydrates to proteins is not a direct process in the human body. While the body can convert some amino acids from the breakdown of carbohydrates, the primary source of protein synthesis is dietary protein intake.
Carbohydrates indirectly support muscle building by providing essential energy for workouts and aiding in muscle recovery. However, the primary nutrient associated with muscle development is protein, so a balanced diet that includes both carbohydrates and protein is crucial for effective muscle building.
While individual responses vary, there’s limited evidence linking high-glycaemic diets, including refined carbohydrates, to increased acne risk. Maintaining a balanced diet and overall skincare practices play important roles in skin health.
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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A hot summer day can take a toll on your body. But a glass of fresh lemonade is the most refreshing drink one can have in summers. Lemonade instantly refreshes and calms your body. The easiest go to drink, that can be made in a few minutes.
Lemon is a flavoured fruit. A small quantity of lemon juice can make its remarkable presence in foods and beverages. Adding few drops of lemon juice to curries, soup or drinks, instantly elevates their taste.
Lemons have been around for years. This round, vibrant fruit from the flowering plant family named Rutaceae is scientifically known as a citrus lemon. This bright yellow coloured citrus fruit has a tangy sour taste due to its richness in citric acid. Though they are available in different shapes and sizes across the planet, lemon has its origin in Assam and other parts of Myanmar and China.
An interesting fact about lemon is that it is a very rich source of Vitamin C. And in 1700s, James Lind found that lemons were very useful in treating a medical condition called scurvy (scurvy is a condition caused by low levels of vitamin C in the body)1.
Lemon is a rich source of vitamin C and is also enriched with Vitamin B6, copper, potassium, magnesium, zinc, flavonoids, antioxidants and phosphorus. It is low in calories and fat. Vitamin C present in the lemon also helps in the process of iron absorption in the body.
Lemon is a versatile fruit which has several potential health benefits. These include:
Lemons are the best source of vitamin C and antioxidants. Research suggests that these two nutrients are beneficial for heart health and help prevent heart disease and stroke. However, certain fibres present in lemon can also help lower some risk factors for heart diseases.
Consuming lemon juice may help reduce high blood pressure. Moreover, lemon contains two plant compounds, hesperidin and diosmin, known to lower cholesterol2. These factors suggest its positive effect for heart health.
We all know that lemon is an immunity-boosting fruit as it contains a high amount of vitamin C and antioxidants. It helps to build the immune system and to fight against the germs that causes common cold and the flu. Patients are often advised to consume lemon cough drops when they are suffering from a throat infection. This is because lemons are naturally endowed with antibacterial properties which will lessen the bacterial effects and bring about relief3,4.
Lemon contains a high amount of soluble fibres that helps in regular bowel movements and also helps improve digestion. The main fibre present in lemon is pectin which helps to improve gut health by increasing the digestion rate of starch and sugar5.
Ayurveda medicine believes that drinking a glass of water with lemon juice with its pulp in the morning can kick-start your digestion process. It also helps you have a healthy digestive system.
In my experience, your body will be able to absorb more iron from your diet’s plant-based foods if you use lemon. Anaemia, which is characterized by the deficiency of iron in the red blood cells. Among many reasons responsible for it, it is frequently associated with an iron shortage in your diet that may be corrected by maintaining adequate iron levels. So, apart from taking an iron-rich diet, you should include good amount of vitamin C in your diet for better absorption of iron.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Fully squeezed lemon in a glass of lukewarm water with a tablespoon of honey may help support healthy weight in many. Lemon contains a compound called pectin. It is a fibre that expands after ingestion, making you feel full sooner and longer. It will prevent you from snacking on unhealthy foods that will lead to weight gain. Pectin is present in the lemon pulp, so consuming lemon as a whole is essential5,6.
Vitamin C, which supports immune system defence and may aid in the body’s ability to fight illness, can be found in one lemon, providing around half of the daily required dose. Lemons have citrus flavonoids as well. From my perspective, you may lessen your chance of developing brain illness and other degenerative diseases by consuming antioxidants that combat free radicals and have anti-inflammatory properties.
Dr. Rajeev Singh, BAMS
Lemon and lemon juice are a rich source of vitamin C and antioxidants that help fight against free radicles that can cause deadly diseases like cancer. Animal studies suggest that compounds present in the lemon, limonene and naringenin, have anti-cancer properties. However, human studies are required to observe these effects7.
We all know that vitamin C is an essential vitamin for teeth and gums. And, being a rich source of vitamin C, lemon is beneficial for certain mouth conditions. For instance, in scurvy, which is a type of collagen fibre disease resulting from a lack of vitamin C leading to swollen and gums, lemon is said to be helpful. Also, lemon juice may have painkilling effects when applied locally to areas where there is a toothache. It may also help in reducing inflammation1.
Although believed to be healthy for gum issues, lemon juice contains an acid that, when consumed in large quantities, may erode tooth enamel and result in cavities. I strongly recommend making sure you take lemon juice with enough water to offset the acidity.
Dr. Smita Barode, B.A.M.S, M.S.
As per a study published in the Journal of Nutrition and Metabolism, daily intake of lemon along with 30-60 minutes of brisk walking can keep your high blood pressure in check. Those who consumed lemons, showed reduced signs of hypertension as opposed to those who did not8. Thus, lemon can be used as an adjunct along with medical treatment for high blood pressure.
High levels of citric acid present in the fresh fruit as well as the lemon juice concentrate can improve urinary citrate levels two-fold without altering the total urinary volume. Studies have revealed that lemonade or lemon juice concentrate can prevent kidney stones by forming urinary citrate which acts as a preventive method for crystal development9.
Lemons contain high amount of vitamin C, which is required to generate collagen. Collagen gives our skin a plump and youthful look. It helps to reduce the fine lines on the face and make your skin clear. Moreover, vitamin C also inhibits melanin production in skin cells thus avoiding pigmentation. It also aids in faster recovery of wounds and avoids easy bruising of skin10.
Lemon is high in vitamin C which boosts collagen and improves hair growth by stimulating hair follicles10,11. If you have been suffering from hair loss you can mix two tablespoons of lemon juice with aloe vera gel and apply this to your scalp 30 minutes before your bath and then wash it off with a gentle hair cleanser.
Although studies have shown beneficial effects of lemon for overall health, further large-scale human trials are needed to confirm these benefits. Nonetheless, this tiny nutrition-packed fruit has been used for centuries in ayurvedic practise and when consumed in moderation, can be a great addition to your diet. However, if you have any medical conditions, it’s best to consult your doctor before including anything new into your routine diet.
Anything consumed in excess can have a negative impact on your health. Although it’s very nutritious, excessive lemon juice intake may result in the following adverse effects:
Also Read: Tangerine: Uses, Benefits & Side Effects
Lemon is a small yet power-packed fruit with all nutrients. It is a rich source of Vitamin C which can help keep infections at bay and be great for your skin and hair. It can also help support your heart, kidney and digestive health and aid in weight management. Consuming lemon juice as part of a balanced diet will not just add to taste but also prove to be nutritious and healthful.
1. Maxfield L, Crane JS, Daley SF. Vitamin C Deficiency (Scurvy) [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493187/
2. Mahmoud AM, Hernández Bautista RJ, Sandhu MA, Hussein OE. Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health. Oxidative Medicine and Cellular Longevity [Internet]. 2019 Mar 10;2019:1–19. Available from: https://www.hindawi.com/journals/omcl/2019/5484138/
3. Texas.gov. 2025 [cited 2025 Nov 5]. Available from: https://www.trs.texas.gov/learning-resources/publications/pulse/7-immune-boosting-foods-flu-season
4. Farhat G, Cheng L, Emad A. S. Al-Dujaili, Zubko M. Antimicrobial Potential of Pomegranate and Lemon Extracts Alone or in Combination with Antibiotics against Pathogens. International Journal of Molecular Sciences [Internet]. 2024 Jun 25;25(13):6943–3. Available from: https://www.mdpi.com/1422-0067/25/13/6943
5. Pascale N, Gu F, Larsen N, Jespersen L, Respondek F. The Potential of Pectins to Modulate the Human Gut Microbiota Evaluated by In Vitro Fermentation: A Systematic Review. Nutrients. 2022 Sep 2;14(17):3629. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9460662/
6. Village of Twin Lakes, WI [Internet]. Village of Twin Lakes, WI. 2025 The-ultimate-guide-choosing-the-best-fruit-for-weight [cited 2025 Nov 5]. Available from: https://www.twinlakeswi.gov/support/the-ultimate-guide-choosing-the-best-fruit-for-weight-2304d570-loss-2/
7. Song JK, Bae JM. Citrus Fruit Intake and Breast Cancer Risk: A Quantitative Systematic Review. Journal of Breast Cancer. 2013;16(1):72. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3625773/
8. Kato Y, Domoto T, Hiramitsu M, Katagiri T, Sato K, Miyake Y, et al. Effect on Blood Pressure of Daily Lemon Ingestion and Walking. Journal of Nutrition and Metabolism [Internet]. 2014;2014:1–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003767/
9. Ruggenenti P, Caruso MR, Cortinovis M, Perna A, Peracchi T, Giuliano GA, et al. Fresh lemon juice supplementation for the prevention of recurrent stones in calcium oxalate nephrolithiasis: A pragmatic, prospective, randomised, open, blinded endpoint (PROBE) trial. eClinicalMedicine [Internet]. 2022 Jan 1;43:101227. Available from: https://www.sciencedirect.com/science/article/pii/S2589537021005083?via%3Dihub
10. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5579659/
11. Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and therapy [Internet]. 2019;9(1):51–70. Available from: https://www.ncbi.nlm.nih.gov/pubmed/30547302
12. Gastroesophageal reflux – discharge: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2019. Available from: https://medlineplus.gov/ency/patientinstructions/000197.htm
13. Mouth sores: MedlinePlus Medical Encyclopedia [Internet]. medlineplus.gov. Available from: https://medlineplus.gov/ency/article/003059.htm
14. Migraine: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2015. Available from: https://medlineplus.gov/ency/article/000709.htm
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