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Triphala: Uses, Benefits, Side Effects & More!

Introduction

Three medicinal herbs make up Triphala (in Sanskrit, “tri” means “three” and “phala” means “fruits”). It is an antioxidant-rich herbal preparation described as a Rasayana (rejuvenator) medicine by Ayurvedic practitioners. Combining the three fruits is said to be responsible for Triphala’s numerous health benefits1

Triphala is made from the dried fruits of: 

Chemical Composition of Triphala

The spring-harvested fruits of Terminalia chebula are high in tannins such as gallic acid, ellagic acid, chebulic acid, chebulinic acid, chebulagic acid, neochebulinic acid, corilagin, terchebin, punicalagin, terfavin, flavonoids (rutins, luteolin and quercetin), starches, amino acids (glutamic acid, aspartic acid, lysine, arginine and proline), β-sitosterol, succinic acid, fructose and fatty acids2

The fruits of Terminalia bellerica consist of proteins and oils that include omega-3 and omega-6 fatty acids (linoleic acid). Because of its high fatty acid content, this plant can impact cholesterol levels, increasing high-density lipoprotein levels (good cholesterol) while decreasing low-density lipoprotein levels (bad cholesterol), making it effective in treating coronary artery disease. 

Phyllanthus emblica (amla) fruits are high in ascorbic acid, i.e. vitamin C2. The high density of tannins may contribute to the overall bitterness of amla. These fruits also include punicafolin and phyllanemblinin A, phyllemblin, and other polyphenols such as gallic acid, ellagic acid, flavonoids and kaempferol2

Based on my experience, I have come across evidence suggesting that Amalaki, which is a component of Triphala, may possess properties to manage diseases of the sense organs and enhance memory. It is believed that the active compounds present in Amalaki exert beneficial effects on the central nervous system, potentially improving sensory function and memory.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Uses of Triphala

Triphala is described as a tridoshic Rasayana in Ayurveda, capable of balancing and rejuvenating the three doshas that regulate human life: Vata, Pitta and Kapha. It is widely used in several disease conditions owing to its following properties1,3:  

Triphala is used to treat fatigue, oxidative stress, and infectious disorders like tuberculosis, pneumonia, AIDS and periodontal disease, among others. It’s also used for headaches, dyspepsia, ascites and leukorrhea3.  

In my experience, I have observed that Triphala, a herbal formulation, may have the ability to increase the number of red blood cells and improve haemoglobin content in the body, making it potentially beneficial for managing anaemia. The active compounds in Triphala are believed to stimulate the production of red blood cells, leading to an increase in haemoglobin levels and overall improvement in anaemic conditions.

Dr. Rajeev Singh, BAMS

Benefits of Triphala

1. Supports Infection Management 

2. Promotes Dental Health

3. Helps Manage Stress

4. Supports Joint Health

5. Aids Digestion

6. Supports Liver Function

7. May Help Manage Diabetes

8. May Support Weight Management

9. Promotes Heart Health

10. Supports Skin Healing

11. Radioprotective Properties 

12. Boosts Immunity

13. Rich in Antioxidants

14. Supports Eye Health

15. Potential Anti-Cancer Properties

16. Anti-Ageing Benefits 

Over the years, I have observed that Triphala, a herbal formulation, might have growth inhibitory activities against certain bacterial strains commonly found in HIV-infected patients. Studies have indicated that the aqueous and ethanolic extracts of Triphala, as well as its individual plant components, have shown potential antibacterial effects against these bacterial isolates.

Dr. Smita Barode, B.A.M.S, M.S.

How to Use Triphala

1. Triphala Churna (Powder): 

Haritaki, bibitaki, and amlaki are powdered to make Triphala churna (powder). As per research, it is advisable to take it with ghee, honey, or milk1

2. Triphala Kwatha (Decoction):

It is made by combining the powder with water and boiling it. The decoction is then filtered through a clean cloth, and the filtrate can be used to treat skin conditions like erysipelas, eruptions, scrotal enlargement, colic pain, worm infestation, and urinary diseases. It is applied directly to open wounds and eyes, as well as gargled during pharyngitis1

3. Triphala Taila (Oil):

It is made by boiling Triphala powder with oil. It is used as a gargle, snuff, an enema, and orally to treat obesity and itching1.

4. Triphala Masi (Ash):

It’s made by heating Triphala powder for a long time at a low temperature in a controlled setting. Mashi/Masi is an intermediate product containing organic and inorganic ingredients. The mashi is black and has a high carbon and oxide content. Triphala Mashi, when mixed with honey, can be used to treat soft chancres and wounds1.

5. Triphala Gritha (in ghee or clarified butter):

It is made by cooking the paste of Triphala, trikatu (a herbal compound of Indian Long Pepper (Piper longum), Black Pepper (Piper nigrum), and Ginger (Zingiber officinale) in ghee and milk, as well as grapes (Vitis vinifera), Yestamadhu (Glycyrrhiza glabra), Kutki (Picrorhiza korroa), and cardamom (Elettaria cardamom). It is frequently used to treat eye conditions like conjunctivitis, blindness, and cataracts. Triphala gritha is also used to treat jaundice, leucorrhoea, tumours, greying, and hair loss1

Precautions to Take with Triphala

Terminalia chebula: It should not be used if you have an acute cough, diarrhoea, or early-stage dysentery5

Frequently Asked Questions (FAQs)

What is Triphala? 

Triphala is an ayurvedic herbal formulation made up of dried fruits from three different plants: Terminalia chebula (black myrobalan), Terminalia bellerica (bastard myrobalan), and Phyllantus emblica (emblic myrobalan)2

How to use Triphala churna? 

It is suggested that Triphala churna can be taken with ghee, honey, or milk1.

Can we take Triphala churna with milk? 

Yes, we can take Triphala churna with milk1.

How to use Triphala to regain eyesight?

The Triphala gritha is made by boiling the Triphala paste in ghee and milk. It is frequently used to treat eye conditions like conjunctivitis, blindness, and cataracts1.

What is the use of Triphala churna?

Triphala churna has analgesic, antibacterial, anti-arthritic, hypoglycemic, antiaging, antiviral and anti-inflammatory properties. It helps with headaches, dyspepsia, fatigue, oxidative stress reduction, and infectious disorders like tuberculosis and periodontal disease3. It is also used for eye problems such as infections, blindness, myopia, and cataractogenesis1.

Is Triphala good for the liver? 

Yes, Triphala is good for the liver as it reduces pro-inflammatory chemicals, restores the levels of antioxidant enzymes, and reduces liver damage, as seen by lower serum enzyme values1.

How is Triphala churna made? 

It is made by grinding haritaki, bibitaki, and amlaki1.

What are the Triphala fruits? 

Triphala is an ayurvedic herbal formulation made up of dried fruits from three different plants: Terminalia chebula (black myrobalan), Terminalia bellerica (bastard myrobalan), and Phyllantus emblica (emblic myrobalan or Indian gooseberry)2

How does Triphala work for eyesight? 

Triphala restores antioxidant enzyme levels in experimental animals, resulting in an 80% reduction in cataract formation1. Thus, it might be helpful in improving eyesight in humans, but more studies are needed to prove the same. 

Is Triphala good for hair? 

Yes, Triphala is good for hair. It is considered to help with hair greying and hair loss1

References

  1. Baliga MS, Meera S, Mathai B, Rai MP, Pawar V, Palatty PL. Scientific validation of the ethnomedicinal properties of the Ayurvedic drug Triphala: a review. Chin J Inter Med. 2012; 18(12): 946-954. https://sci-hub.st/10.1007/s11655-012-1299-x
  2. Tarasiuk A, Mosińska P, Fichna J. Triphala: current applications and new perspectives on the treatment of functional gastrointestinal disorders. Chin Med. 2018; 13(1): 39. https://sci-hub.st/10.1186/s13020-018-0197-6
  3. Kumar NS, Nair AS, Nair AM, Murali M. Pharmacological and therapeutic effects of triphala-A literature review. J Pharmacog Phytochem. 2016; 5(3): 23. https://www.phytojournal.com/archives/2016/vol5issue3/PartA/5-2-33-672.pdf
  4. Peterson CT, Denniston K, Chopra D. Therapeutic uses of triphala in ayurvedic medicine. The J Altern Complement Med. 2017; 23(8): 607-614. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5567597/pdf/acm.2017.0083.pdf
  1. Duke JA. Handbook of medicinal herbs. CRC press; 2002 Jun 27; Page No: 181. https://www.enpab.it/images/2018/James_A._Duke_-_Handbook_of_Medicinal_Herbs.pdf
  2. Kumar MS, Kirubanandan S, Sripriya R, Sehgal PK. Triphala promotes healing of infected full-thickness dermal wound. J Surg Res. 2008 Jan;144(1):94-101. doi:10.1016/j.jss.2007.02.049. PMID: 17662304. Available from: https://pubmed.ncbi.nlm.nih.gov/17662304/
  3. Peterson CT, Denniston K, Chopra D. Therapeutic uses of Triphala in Ayurvedic medicine. J Altern Complement Med. 2017 Aug;23(8):607-614. doi:10.1089/acm.2017.0083. PMID: 28696777; PMCID: PMC5567597. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5567597/
  4. Gupta SK, Kalaiselvan V, Srivastava S, Agrawal SS, Saxena R. Evaluation of anticataract potential of Triphala in selenite-induced cataract: In vitro and in vivo studies. J Ayurveda Integr Med. 2010 Oct;1(4):280-6. doi:10.4103/0975-9476.74425. PMID: 21731375; PMCID: PMC3117320. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117320/
  5. Prasad S, Srivastava SK. Oxidative stress and cancer: Chemopreventive and therapeutic role of Triphala. Antioxidants (Basel). 2020 Jan 13;9(1):72. doi:10.3390/antiox9010072. PMID: 31941067; PMCID: PMC7022920. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7022920/

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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10 Healthy Fat Foods That You Should Be Eating!

Introduction

For many years, dietary fat has been viewed with caution. However, evolving research14 suggests that not all fats are the same, and certain types may actually support overall health when consumed in moderation as part of a balanced diet. 

Monounsaturated and polyunsaturated fats are naturally present in foods like nuts, seeds, avocados, and certain oils, may offer properties that support heart health and help maintain stable energy levels. These fats are also a source of essential nutrients and may contribute to general well-being. 

On the other hand, saturated fats and trans fats often listed as “hydrogenated oils” on food packaging, are commonly found in processed or packaged foods. When consumed in excess, these types of fats may be linked to less favourable health outcomes and are best limited in the daily diet. 

Choosing the right types of fats and consuming them in appropriate amounts may be a valuable part of maintaining a healthy lifestyle. However, it is important to speak with a healthcare professional before making any significant dietary changes, especially if you have existing health conditions or are on medication. 

Here are Ten Fatty Foods that you Should be Eating

1. Butter

butter

Contrary to popular belief, butter may be suitable for consumption when included in moderation. It contains fat-soluble vitamins such as Vitamin D and also provides certain polyunsaturated fats like omega-6. Butter may help support the absorption of nutrients from other foods as part of a balanced diet1. 

2. Full-Fat Dairy

milk

Full-fat dairy is once again gaining attention. While it is nutritionally similar to low-fat and skimmed varieties, full-fat milk and its products may offer fat-soluble vitamins such as Vitamin A and D in notable amounts2.  

Although controversial, dairy products are often termed ‘superfoods’ as most of them contain probiotics. Among them, fermented dairy products like yoghurt may have beneficial effects on cardiovascular health11.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3. Coconut and Coconut Oil

coconut oil

Coconut contains saturated fats, which are often viewed with caution. However, research3 suggests that the fatty acids in coconut and its products may be metabolised differently, as they are directed to the liver for processing. Some studies3 indicate that coconut may support satiety and may have an effect on metabolic activity. 

4. Dark Chocolate

dark chocolate

Dark chocolates are abundant in antioxidants, which helps in lowering blood pressure and is good for the heart. It may also improve brain function and may help protect against skin damage4.

Did you know dark chocolate may have antitussive properties that might help to relieve cough in some people? Some studies12 suggest that eating dark chocolate may help suppress the urge to cough and may have soothing effects.

Dr. Rajeev Singh, BAMS

5. Nuts 

nuts

Nuts are full of fibre and nutrients like vitamin E, magnesium, and protein. They may be beneficial in supporting metabolism and heart health. Almonds and walnuts, in particular, may provide unique advantages compared to other types of nuts5.  

6. Olive Oil

olive oil

Olives are the cornerstone of the Mediterranean diet, and olive oil, derived from them, may offer numerous benefits. Rich in antioxidants and vitamins E and K, olive oil may support heart health and may help maintain healthy blood pressure levels6

7. Egg Yolks

egg yolk

Egg yolk is known for being rich in fats and cholesterol; however, research7 suggests that this may not have a significant effect on the body’s cholesterol levels. Eggs are a good source of nutrients that may support brain function and heart health. Additionally, they may play a role in supporting weight management when included in a balanced diet7

8. Avocados

avocado

Avocados are rich in fat, but they are also an excellent source of fibre, monounsaturated fats, and heart-healthy cholesterol. Avocados may support overall health and may have potential benefits in managing weight when included as part of a balanced diet8

9. Fatty Fish

fish

Salmon, tuna, trout, sardines, and mackerel are rich in protein and may offer benefits for cardiovascular health. When included as part of a balanced diet, fish may provide unique advantages over other types of meat9

10. Chia Seeds

chia seeds

Chia seeds might not be the first food that comes to mind when thinking of fatty foods, but they are actually a dense source of healthy fats. Chia seeds may offer potential benefits in supporting healthy waist size and blood pressure when included in a balanced diet. They are also a great source of fibre, which makes up a significant portion of their carbohydrate content. An alternative with similar benefits is flax seeds10.  

In addition to healthy fats, chia seeds are a rich source of protein, carbohydrates, and dietary fibre. They also contain various vitamins, minerals, phytochemicals, and antioxidants. These nutrients may contribute to overall health when included as part of a balanced diet13.

Dr. Smita Barode, B.A.M.S, M.S.

What are Good Fats and Bad Fats?

For a long time, fats in foods have been viewed negatively, with many people believing that low-fat equals healthy. However, our bodies need fats to function properly, as they are one of the three essential macronutrients (along with carbohydrates and proteins). The concern lies in the modern diet, which is often high in saturated and trans fats, both of which are linked to less favourable health outcomes, particularly trans fats.  

Monounsaturated and polyunsaturated fats, on the other hand, are generally regarded as healthier fats. These fats are linked to improved cholesterol levels (particularly lowering bad cholesterol, or LDL) and may help maintain balanced insulin levels. Foods rich in healthy fats typically contain higher levels of monounsaturated and polyunsaturated fats and lower or no amounts of trans or saturated fats3

Conclusion

Incorporating healthy fats into a balanced diet is essential for overall well-being. While it is important to limit saturated and trans fats, adding monounsaturated and polyunsaturated fats to your diet may offer a range of health benefits, including supporting heart health and helping to maintain balanced cholesterol and insulin levels. By choosing foods rich in these healthy fats, such as avocados, nuts, and fish, and consulting with a healthcare professional, you can make informed choices that promote long-term health. 

References

  1. Pimpin L, Wu JH, Haskelberg H, Del Gobbo L, Mozaffarian D. Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. PLoS One. 2016 Jun 29;11(6):e0158118. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4927102/ 
  2. Benatar JR, Sidhu K, Stewart RA. Effects of high and low fat dairy food on cardio-metabolic risk factors: a meta-analysis of randomized studies. PLoS One. 2013 Oct 11;8(10):e76480. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3795726/ 
  3. Roopashree PG, Shetty SS, Kumari NS. Effect of medium chain fatty acid in human health and disease. J Funct Foods [Internet]. 2021;87:104724. Available from: https://doi.org/10.1016/j.jff.2021.104724 
  4. Yang J, Zhou J, Yang J, Lou H, Zhao B, Chi J, Tang W. Dark chocolate intake and cardiovascular diseases: a Mendelian randomization study. Sci Rep. 2024 Jan 10;14(1):968. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10781976/ 
  5. Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT. Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Adv Nutr. 2022 Dec 22;13(6):2136-2148. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9776667/ 
  6. Xia M, Zhong Y, Peng Y, Qian C. Olive oil consumption and risk of cardiovascular disease and all-cause mortality: A meta-analysis of prospective cohort studies. Front Nutr. 2022 Oct 18;9:1041203. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9623257/ 
  7. Myers M, Ruxton CHS. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients. 2023 Jun 7;15(12):2657. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10304460/ 
  8. Wang L, Tao L, Hao L, Stanley TH, Huang KH, Lambert JD, Kris-Etherton PM. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. J Nutr. 2020 Feb 1;150(2):276-284. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7373821/ 
  9. Hu FB, Bronner L, Willett WC, Stampfer MJ, Rexrode KM, Albert CM, Hunter D, Manson JE. Fish and omega-3 fatty acid intake and risk of coronary heart disease in women. JAMA. 2002 Apr 10;287(14):1815-21. Available from: https://pubmed.ncbi.nlm.nih.gov/11939867/ 
  10. Karimi M, Pirzad S, Shirsalimi N, et al. Effects of chia seed (Salvia hispanica L.) supplementation on cardiometabolic health in overweight subjects: a systematic review and meta-analysis of RCTs. Nutr Metab (Lond) [Internet]. 2024;21:74. Available from: https://doi.org/10.1186/s12986-024-00847-3 
  11. Sendra E. Dairy Fat and Cardiovascular Health. Foods. 2020 Jun 26;9(6):838. doi:10.3390/foods9060838. Available from: https://www.mdpi.com/2304-8158/9/6/838
  12. Halfdanarson TR, Jatoi A. Chocolate as a cough suppressant: rationale and justification for an upcoming clinical trial. Support Cancer Ther. 2007 Jan 1;4(2):119-22. doi: 10.3816/SCT.2007.n.006. PMID: 18632476. Available from: https://pubmed.ncbi.nlm.nih.gov/18632476/
  13. Nutritional, health benefits and usage of chia seeds (Salvia hispanica): a review. Afr J Food Sci. [Internet]. [cited 2025 Jun 12];[volume(issue)]:[page numbers]. Available from: https://academicjournals.org/journal/AJFS/article-full-text/310BC7365996

 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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Amazing Health Benefits of the Avocado

Introduction

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. 

What is an Avocado?

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. 

Nutritional Profile of an Avocado

 Avocados are known to be nutrient-dense foods. They are a powerhouse of nutrients such as 

Health Benefits of an Avocado

1. Anti-inflammatory Properties 

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.  

2. Helps to Lose Weight 

The most popular 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.

3. Keep Your Heart Healthy 

Avocado 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

4. Regulates Blood Pressure 

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)

5. Great for Vision 

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. 

6. Improves Digestion 

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

7. Essential for a Healthy Pregnancy 

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. 

8. Reduces Depression 

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

9. Keeps Your Skin Shiny 

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 

How to Add Avocados to Your Diet

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

Conclusion

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

References

  1. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3664913/  
  2. Bhuyan DJ, Alsherbiny MA, Perera S, Low M, Basu A, Devi OA, Barooah MS, Li CG, Papoutsis K. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits. Antioxidants (Basel). 2019 Sep 24;8(10):426. https://pmc.ncbi.nlm.nih.gov/articles/PMC6826385/ 
  3. Colquhoun DM, Moores D, Somerset SM, Humphries JA. Comparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with avocado, and a high-carbohydrate diet. Am J Clin Nutr. 1992 Oct;56(4):671-7. doi: 10.1093/ajcn/56.4.671. Available from: https://pubmed.ncbi.nlm.nih.gov/1414966/  
  4. Monge A, Stern D, Cortés-Valencia A, Catzín-Kuhlmann A, Lajous M, Denova-Gutiérrez E. Avocado consumption is associated with a reduction in hypertension incidence in Mexican women. Br J Nutr. 2023 Jun 14;129(11):1976-1983. doi: 10.1017/S0007114522002690. Available from: https://pubmed.ncbi.nlm.nih.gov/35979778/  
  5. Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS. Nutrients for Prevention of Macular Degeneration and Eye-Related Diseases. Antioxidants (Basel). 2019 Apr 2;8(4):85. doi: 10.3390/antiox8040085. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6523787/  
  6. Vahedi Larijani L, Ghasemi M, AbedianKenari S, Naghshvar F. Evaluating the effect of four extracts of avocado fruit on esophageal squamous carcinoma and colon adenocarcinoma cell lines in comparison with peripheral blood mononuclear cells. Acta Med Iran. 2014;52(3):201-5. Available from: https://pubmed.ncbi.nlm.nih.gov/24901722/ 
  7. Cheng FW, Ford NA, Taylor MK. US Older Adults That Consume Avocado or Guacamole Have Better Cognition Than Non-consumers: National Health and Nutrition Examination Survey 2011-2014. Front Nutr. 2021 Oct 14;8:746453. doi: 10.3389/fnut.2021.746453. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8551489/ 
  8. Powell J. Avocados – the nutrition source. The Nutrition Source. 2024 [cited 2025 Apr 30]. Available from: https://nutritionsource.hsph.harvard.edu/avocados/
  9. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition. 2013 [cited 2025 Apr 30]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3664913/
  10. Duarte PF, Chaves MA, Borges CD, Mendonça CRB. Avocado: characteristics, health benefits and uses. Ciência Rural. 2016 [cited 2025 Apr 30]. Available from: https://www.scielo.br/j/cr/a/VqMdKHmY4y5zHgtJKjc98nS/

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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High Dietary Fiber Foods That You Should Eat Every Day!

If you are looking to add more fibre to your diet, there are plenty of options. 

What is Fibre?

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. 

How Much Fibre Do You Need Daily?

The recommended daily intake of fibre is 21 to 25 grams for women and 30 to 38 grams for men with variation with age1

Types of Fibres

High-Fibre Foods to Add to Your Diet

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: 

1. Barley

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. 

2. Quinoa

quinoa

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.

3. Oats

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.

4. Whole grain spaghetti

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)

5. Popcorns

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.  

6. Broccoli

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

7. Carrots

carrot

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

8. Brussels sprouts

sprouts
Brussels sprouts. Preparation for roasting Brussels sprouts with bacon.

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

9. Artichoke

One of the best sources of fibre. 100 grams of artichokes can provide around 5 grams of fibre9

10. Green peas

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

11. Avocado

avocado

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. 

12. Berries

berries

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

13. Apples

apple

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

14. Almonds

almonds

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.

15. Chia seeds

chia seeds

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.

16. Lentils

lentils

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. 

17. Beans

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.

Fibre and Constipation

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)

What are the Side Effects of Too Much Fibre Consumption?

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.

Conclusion

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. 

References

  1. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Subcommittee on Interpretation, Uses of Dietary Reference Intakes, Subcommittee on Upper Reference Levels of Nutrients, Panel on the Definition of Dietary Fibre, Panel on Macronutrients. Dietary reference intakes for energy, carbohydrate, fibre, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press; 2005 Nov 28. Available from: https://books.google.com/books?hl=en&lr=&id=1n53FjqW9goC&oi=fnd&pg=PR1&ots=vlZug47n8I&sig=SOFzunniWKifkGU9iD3fvhWWDhA 
  1. National Institute of Nutrition. Indian Food Composition Tables 2017 [Internet]. Hyderabad (IN): Indian Council of Medical Research; 2017 [cited 2025 May 16]. Available from: https://www.nin.res.in/ebooks/IFCT2017.pdf 
  1. Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Dec;100(6):1413-21. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5394769/ 
  1. United States Department of Agriculture, Agricultural Research Service. FoodData Central: Oats, whole grain, steel cut [Internet]. USDA; [cited 2025 May 13]. Available from: https://fdc.nal.usda.gov/food-details/2346397/nutrients 
  1. Papakonstantinou E, Xaidara M, Siopi V, Giannoglou M, Katsaros G, Theodorou G, Maratou E, Poulia KA, Dimitriadis GD, Skandamis PN. Effects of Spaghetti Differing in Soluble Fibre and Protein Content on Glycemic Responses in Humans: A Randomized Clinical Trial in Healthy Subjects. Int J Environ Res Public Health. 2022 Mar 4;19(5):3001. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8909947/ 
  1. Hess J. Popcorn: A healthy, whole grain snack. USDA Agricultural Research Service. 2021. [cited 2025 May 16]. Available from: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2021/popcorn-a-healthy-whole-grain-snack/ 
  1. Kaczmarek JL, Liu X, Charron CS, Novotny JA, Jeffery EH, Seifried HE, Ross SA, Miller MJ, Swanson KS, Holscher HD. Broccoli consumption affects the human gastrointestinal microbiota. J Nutr Biochem. 2019 Jan;63:27-34. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8025206/ 
  1. Nijhoff WA, Grubben MJ, Nagengast FM, Jansen JB, Verhagen H, van Poppel G, Peters WH. Effects of consumption of Brussels sprouts on intestinal and lymphocytic glutathione S-transferases in humans. Carcinogenesis. 1995 Sep;16(9):2125-8. Available from: https://core.ac.uk/reader/16110910?utm_source=linkout 
  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Food item 169205. 2019. [cited 2025 May 16]. Available from: https://fdc.nal.usda.gov/food-details/169205/nutrients 
  1. Koutsos A, Riccadonna S, Ulaszewska MM, Franceschi P, Trošt K, Galvin A, Braune T, Fava F, Perenzoni D, Mattivi F, Tuohy KM, Lovegrove JA. Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. Am J Clin Nutr. 2020 Feb 1;111(2):307-318. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6997084/ 
  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Food item 170554. 2019. [cited 2025 May 16]. Available from: https://fdc.nal.usda.gov/food-details/170554/nutrients
  2. Nutrition/Food Services. Fiber Facts. Nutrition/Food Services. 2006 [cited 2025 Jun 10]. Available from: https://sci.washington.edu/info/forums/reports/FiberFacts.pdf
  3. Powell J. Fiber – the nutrition source. The Nutrition Source. 2024 [cited 2025 Jun 10]. Available from: https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/

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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Top Food Sources of Calcium for Your Bones 

Introduction 

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​​ weak​er​. 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

How Much Calcium Does Our Body Need?

The recommended daily intake of calcium4

The Best Calcium-rich Food Sources

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: 

1. Milk

Image Source: freepik.com

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

2. Soy milk

Image Source: freepik.com

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

3. Seeds

chia seeds
Image Source: freepik.com

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

4. Yogurt

yoghurt
Image Source: freepik.com

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.

5. Cheese

Image Source: freepik.com

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

6. Almonds

Image Source: freepik.com

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.  

7. Beans and lentils

Image Source: freepik.com

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

8. Canned fish

fish

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.

9. Tofu

Image Source: freepik.com

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. 

10. Figs

figs

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. 

11. Whey protein

Image Source: freepik.com

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. 

12. Leafy greens

green leafy vegetables
Image Source: freepik.com

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.

13. Rhubarb

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)

Conclusion 

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

References 

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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What Is PCOD? Know It’s Symptoms, Causes & Treatment

Introduction

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

Causes of PCOD

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

Signs and Symptoms of PCOD

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)

Complications Due to PCOD

PCOD, if untreated, may increase the risk of3,4

How to Manage PCOD

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)

Conclusion

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

References

  1. Rasquin L, Mayrin JV. Polycystic Ovarian Disease [Internet]. Nih.gov. StatPearls Publishing; 2022 [cited 2025 Apr 16]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459251/  
  2. Polycystic ovary syndrome: MedlinePlus Genetics [Internet]. medlineplus.gov. 2020 [cited 2025 Apr 16]. Available from: https://medlineplus.gov/genetics/condition/polycystic-ovary-syndrome/ 
  3. Natasha. What is PCOD: Symptoms, Causes, Treatment, and Complications [Internet]. Mantra Care. 2021 [cited 2025 Apr 16]. Available from: https://mantracare.org/women/pcos/what-is-pcod/  
  4. Palomba S, Santagni S, Falbo A, La Sala GB. Complications and challenges associated with polycystic ovary syndrome: Current perspectives. International Journal of Women’s Health [Internet]. 2015 Jul [cited 2025 Apr 16];7:745. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4527566/  
  5. Christ JP, Cedars MI. Current Guidelines for Diagnosing PCOS. Diagnostics [Internet]. 2023 [cited 2025 Apr 16];13(6):1113. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10047373/#:~:text=It%20is%20recommended%20to%20use,with%20exclusion%20of%20other%20relevant 
  6. Rasquin LI, Anastasopoulou C, Mayrin JV. Polycystic Ovarian Disease. [Updated 2022 Nov 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459251/
  7. World Health Organization. Polycystic ovary syndrome [Internet]. World Health Organization. 2025 [cited 2025 Apr 16]. Available from: https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome  
  8. Sharpe A, Morley LC, Tang T, Norman RJ, Balen AH. Metformin for ovulation induction (excluding gonadotrophins) in women with polycystic ovary syndrome. Cochrane Database of Systematic Reviews [Internet]. 2019 Dec 17 [cited 2025 Apr 16];(12). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6915832/  
  9. Alvarez, Y.R., Pico, M., Ashokprabhu, N. et al. Polycystic Ovarian Syndrome: a Risk Factor for Cardiovascular Disease. Curr Atheroscler Rep 25, 1003–1011 (2023). https://doi.org/10.1007/s11883-023-01168-1

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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21 Healthy Benefits Of Almonds: Facts And FAQs

Introduction

Almonds are said to be one of the world’s most loved tree nuts, which are highly nutritious and filled with fats, vitamins, minerals, and antioxidants. Most people are aware that almonds are good for your health, but the question lies, what are their health benefits? 

Whether you’re enjoying ice cream topped with almonds or sipping on a glass of almond milk, this nut not only delights your taste buds but also supports a healthy diet. How can something this small offer so many nutritional benefits? Let’s see how. 

Facts About Almonds

Almonds are considered healthy, but how exactly do they support you in the long run? Here are some essential facts about almonds and how they can benefit you1

Health Benefits of Almonds

Almonds are known to offer several health benefits, so what happens when you add them to your daily diet? Here are some advantages and uses of almonds. 

1. Almonds May Help in Reducing Cholesterol

According to a recent study2, almonds had high amounts of vitamin E and also reduced the risk of high LDL cholesterol. By boosting the levels of vitamin E in your bloodstream, antioxidants are generated that prevent the clogging of your cells. Thus consuming a handful of almonds daily can generate more vitamin E into your bloodstream, which can effectively reduce your risk of high cholesterol levels. 

2. Almonds May Support Heart Health

Eating almonds and other nuts is considered to be good for your heart. As per a recent study3, researchers found that almonds may reduce the risk of heart disease by regulating blood pressure and reducing inflammation. In fact, the Mediterranean diet, which includes a lot of nuts has been recommended for the prevention of cardiovascular disease as per American College of Cardiology/American Heart Association (ACC/AHA) guidelines. 

3. Almonds May Support Healthy Blood Sugar Levels

Almonds may help regulate blood sugar levels, especially in people with type 2 diabetes, as they have a low glycaemic index. They also contain magnesium, which supports insulin function and may improve insulin sensitivity. The consumption of a handful of almonds regularly may help lower fasting blood glucose and HbA1c levels3

4. Almonds May Help Reduce Blood Pressure Levels

Low magnesium levels may be associated with high blood pressure, which may eventually lead to heart attacks, strokes or kidney failure. Almonds contain magnesium, which may help regulate blood pressure. If your body lacks magnesium, you must add almonds to your diet3

5. Almonds Have High Vitamin E

Almonds are said to contain high levels of vitamin E, an antioxidant that protects your cells from damage. Higher vitamin E intake may help reduce the risk of conditions like Alzheimer’s disease, cancer, or heart disease. However, it is essential to consume vitamin E in moderation as the excessive intake of vitamin E may carry health risks1,2

6. Almonds Reduce Weight

Almonds are high in protein and fibre, which help you feel full for a longer duration. This may help weight management by regulating your caloric intake2,3

7. Almonds Are Rich in Nutrients

Almonds are nutrient-rich edible seeds and contain a healthy amount of carbohydrates, protein, fibre, fat, vitamin E, manganese, and magnesium3.

8. Almonds Are Good for Your Eyes

Almonds are a high source of vitamin E, which protects your eyes and may help reduce age-related changes to the lens of your eye. However, it is important to consume them in moderation as they can contribute to weight gain if consumed in excessive amounts4

9. Almonds Are a Rich Source of Antioxidants

Almonds are a rich source of antioxidants that may help protect against oxidative stress, a factor associated with inflammation, cancer, ageing, and other health concerns. As per a study3, consuming about 84 grams of almonds per day can increase antioxidants in your body and may protect your body against inflammation, ageing, and other effects of oxidative stress2

10. Almonds Nourish the Skin

Almonds are often included in most skincare products as they have several benefits for your skin. They contain a flavonoid (that is also found in green tea and broccoli), which nourishes the skin and offers anti-ageing properties5

Almonds may be used to make bones stronger. I strongly recommend the consumption of almonds regularly in your diet. Almonds are known for being rich in calcium and phosphorus, which may help build stronger bones9.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

11. Almonds May Help in Avoiding Cancer

Almonds are high in fibre, proteins, vitamins, minerals, phytochemicals, and unsaturated fats. All these may have anti-cancer properties. Fibre supports digestion by helping the food move through the digestive system more easily, which may be a factor in reducing the risk of colon cancer. They also contain vitamin E and flavonoids that may help against breast cancer6

12. Almonds Improve Your Brain Power

Almonds contain nutrients like L-carnitine and riboflavin7, which play a role in supporting the growth of brain cells and many cognitive processes. They also contain phenylalanine, which helps cognitive function. Consuming just five almonds every morning can help you boost your brain function. 

13. Almonds Are Good for Individuals With Anaemia

Anaemia is usually caused when red blood cells do not carry enough oxygen to the body’s tissues. Almonds contain nutrients like copper, iron and certain vitamins that support the production of haemoglobin and, as a result, may be helpful in reducing the risk of anaemia. 

14. Almonds Are Good for Your Nerves

Almonds contain magnesium, a mineral that supports the nervous system and helps maintain a healthy metabolic rate. Magnesium is involved in keeping the bones healthy. The benefits of almonds surpass those of peanut butter. 

15. Almonds May Help Manage Acne and Blackheads

Almonds are considered to be helpful in managing and avoiding acne, blackheads and whiteheads by regulating the oil balance of the skin due to the fatty acids in them. Applying almond oil to your skin also helps in reducing skin rashes. 

16. Almonds May Reduce Stretch Marks

Almond oil nourishes and moisturises the skin and may be useful in the management of stretch marks. You can warm up the oil, apply it to the stretch marks twice a day, and leave it on for an hour each time. Many people notice a visible difference in the appearance of your stretch marks over time with this oil. 

17. Almonds Can Help Reduce Greying of Hair

Almond oil is commonly used as a hair care product to nourish the scalp and hair. It may reduce common hair concerns, such as hair fall and premature greying. Almond oil also supports the management of dandruff as it nourishes the scalp. Over time, it can give your hair a silkier and shinier appearance. 

18. Almonds Help in Hair Growth

Almonds are a source of magnesium, a mineral that is important for many functions in the body, including hair growth. Magnesium deficiency can lead to hair loss. Including almonds in your diet can reduce hair thinning caused by low magnesium levels and boost hair growth8

19. Almonds are Natural Healers

Bitter almond oil is useful in the management of joint pain, haemorrhoids, hair loss, and acne. The compound amygdalin in bitter almonds, has an anti-cancer effect. However, it is also toxic and should not be consumed in large amounts as it may cause poisoning due to its cyanide content8

20. Almonds Increase Mental Alertness

Almonds and milk both contain potassium. When combined, almonds and milk offer a potassium boost, which may support improved memory and cognitive performance7

21. Almonds May Help in Avoiding Birth Defects

Almonds contain folic acid, which is essential for the growth and development of the unborn baby. Folic acid also plays a role in supporting foetal nervous system and brain development, and may help reduce the risk of neural tube defects. Thus, consuming almonds in moderation can help support healthy foetal development10

Although almonds have a lot of calories, they may lower your risk of weight gain and obesity, provided you pay attention to portion control in your daily food intake. As a result of the good quality of protein and fibre in the nuts, you feel fuller more quickly, allowing you to consume fewer calories while still satiating your appetite. I recommend including almonds in your daily routine11

Dr. Rajeev Singh, BAMS

Risks of Consuming Almonds

Although almonds are good for your health, they should not be consumed excessively. Here are some of the risks associated with over-consumption of almonds. 

Note: Do not consume almonds if you are allergic to them. 

Managing Almond Allergies

If you are allergic to almonds or other nuts, it is essential to educate yourself on how to manage your allergy. Here are a few basic precautions to keep in mind: 

Types of almond allergy 

It is important to reach out to a medical professional as early as possible when faced with an allergic reaction. 

Conclusion

Almonds are a nutritious addition to a balanced diet, offering numerous health benefits when consumed in moderation. They support overall well-being but should be enjoyed with awareness of possible allergies and individual dietary needs. 

Frequently Asked Questions (FAQs)

What happens if you eat too many almonds? 

Like any food, almonds should also be consumed in moderation. Eating too many almonds may lead to health issues, such as:
-Weight gain 
-Digestive problems 
-Kidney stones  
-Nut allergies 
-Symptoms of toxicity 

How many almonds can I eat a day? 

Although almonds are considered healthy, the amount you eat should match your health goals. For example, if you want to gain weight, you can eat up to 40 almonds a day, spread throughout the day. However, if you want to manage or lose weight, just 5 almonds with a glass of milk for breakfast should suffice for you. 

Why should you consume soaked almonds? 

Almond skin contains tannin, which affects the absorption of nutrients. Soaking almonds in lukewarm water helps soften the skin, making it easier to peel and improving nutrient absorption. Soaked and peeled almonds can also be blended to make homemade almond milk. 

Are almonds poisonous? 

There are two types of almonds, sweet and bitter. Sweet almonds are commonly used in everyday diet. Bitter almonds contain glycoside amygdalin, which is toxic and may even be fatal as it can release hydrogen cyanide. While almonds have many health benefits, they should be eaten in moderation. Excessive consumption, especially of bitter almonds, can be fatal. For a healthy lifestyle, you can add sweet almonds to your regular diet.
 

References

  1. Barreca D, Nabavi SM, Sureda A, Rasekhian M, Raciti R, Silva AS, Annunziata G, Arnone A, Tenore GC, Süntar İ, Mandalari G. Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds. Nutrients. 2020 Mar 1;12(3):672. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7146189/ 
  2. Musa-Veloso K, Paulionis L, Poon T, Lee HY. The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. J Nutr Sci. 2016 Aug 16;5:e34. doi: 10.1017/jns.2016.19. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5048189/  
  3. Singar S, Kadyan S, Patoine C, Park G, Arjmandi B, Nagpal R. The Effects of Almond Consumption on Cardiovascular Health and Gut Microbiome: A Comprehensive Review. Nutrients. 2024 Jun 20;16(12):1964. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11207051/ 
  4. Rasmussen HM, Johnson EJ. Nutrients for the aging eye. Clin Interv Aging. 2013;8:741-8. doi: 10.2147/CIA.S45399. Epub 2013 Jun 19. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3693724/ 
  5. Foolad N, Vaughn AR, Rybak I, Burney WA, Chodur GM, Newman JW, Steinberg FM, Sivamani RK. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytother Res. 2019 Dec;33(12):3212-3217. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6916293/ 
  6. Bolling BW, Aune D, Noh H, Petersen KS, Freisling H. Dried Fruits, Nuts, and Cancer Risk and Survival: A Review of the Evidence and Future Research Directions. Nutrients. 2023 Mar 16;15(6):1443. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10051070/ 
  7. Mustra Rakic J, Tanprasertsuk J, Scott TM, Rasmussen HM, Mohn ES, Chen CO, Johnson EJ. Effects of daily almond consumption for six months on cognitive measures in healthy middle-aged to older adults: a randomized control trial. Nutr Neurosci. 2022 Jul;25(7):1466-1476. Available from: https://www.tandfonline.com/doi/full/10.1080/1028415X.2020.1868805?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org 
  8. Özcan MM. A review on some properties of almond: ımpact of processing, fatty acids, polyphenols, nutrients, bioactive properties, and health aspects. J Food Sci Technol. 2023 May;60(5):1493-1504. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10076465/ 
  9. Platt ID, Josse AR, Kendall CW, Jenkins DJ, El-Sohemy A. Postprandial effects of almond consumption on human osteoclast precursors–an ex vivo study. Metabolism. 2011 Jul;60(7):923-9. doi: 10.1016/j.metabol.2010.08.012. Epub 2010 Oct 13. PMID: 20947104. Available from: https://pubmed.ncbi.nlm.nih.gov/20947104/ 
  10. Bezerra M, Ribeiro M, Igrejas G. An Updated Overview of Almond Allergens. Nutrients. 2021 Jul 27;13(8):2578. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8399460/ 
  11. Dreher ML. A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota. Nutrients. 2021 Jun 8;13(6):1968. doi: 10.3390/nu13061968. PMID: 34201139; PMCID: PMC8229803. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8229803/

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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Amazing Health Benefits of Makhana (Fox Nuts) 

Introduction

Usually known for its association with fasting, fox nuts are popularly known as ‘Makhana’. Makhana has been used for centuries as a snack food because of its many benefits. Fox nuts help to strengthen the spleen and kidneys and the Chinese use them as medicine. Almonds, walnuts, cashews and other dry fruits fall pale in comparison to fox nuts when it comes to nutritional value. Indian cuisine makes ample use of these nuts. They can be had roasted with a sprinkling of spices and condiments to provide a tasty treat1.

Nutritional Value of Makhana

Makhana is high in protein and fibre while being naturally low in fat. Here’s a breakdown of its nutritional value per 100 grams of raw makhana2

Magnesium, present in significant amounts, plays a crucial role in maintaining normal metabolism, supporting muscle and nerve function, and protein production. Makhana is also a good source of carbohydrates and contains other important minerals like iron, which is vital for healthy blood. 

In summary, fox nuts are a nutrient dense food that can be a valuable addition to your diet, particularly if you’re looking to boost your intake of minerals and fibre. 

Incorporating fox nuts into your diet might be a good source for  energy. Foxnuts are a nutritious food rich in carbohydrates (75.04%), protein (11.16%), and low in fat (0.5%). They also contain important minerals like calcium (0.27%), phosphorus (0.28%), and iron (0.006%). 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Health Benefits of Makhana (Fox Nuts)

Here are some of the key health benefits of including fox nuts in your diet:

1. Rich in Protein 

The high protein content makes them an important part of fasting food because a handful can provide you with energy to last the entire day. Most snacks are either deep-fried or have a high amount of preservatives and additives. Having a bowl of fox nuts will fill you up and also keep the calories in check. 

2. Nourishes the Skin 

The abundance of antioxidants makes them an anti-ageing food. A handful every day can keep you looking younger and making your skin glow. But do not eat them as a fried snack. Gallic acid and chlorogenic acid as well as epicatechin are some of the beneficial antioxidant substances found in makhana. These may play a role in reducing the risk of heart disease, cancer and chronic conditions like diabetes.  

3. Good for Weight Loss 

The healthy fat and low quantity of low saturated fat content makes them a great snack food for diabetics and heart patients. These properties make makhanas a good weight-loss food as well. In certain animal studies8, makhana extract was shown to reduce triglyceride and cholesterol levels and improve symptoms of fatty liver disease. A similar study8 showed a reduction of the same markers in rats with diabetes. Although further studies are required, the benefits of fox nuts make it a valuable food item for those looking to support their heart health.   

4. Helps in Digestion 

The high fibre content helps with digestion and helps prevent constipation by adding bulk to stool3

5. Helps Reduce Body Toxins 

Fox nuts are great detoxifying agents that help flush out toxins from the body, benefiting the spleen4, which is an organ vital for recycling red blood cells and supporting the immune system3

6. Supports Brain and Nerve Function 

High in thiamine, fox nuts may help with cognitive function by the production of acetylcholine, a key neurotransmitter involved in nerve function. 

7. Good for Diabetes 

Fox nuts release glucose slowly into the bloodstream, helping to keep you full longer and stabilising blood sugar levels. 

8. Great Gluten-Free Alternative 

Fox nuts are a great option for those with wheat allergies, offering high protein and carbohydrate content without gluten3

9. Supports Heart Health 

The high levels of magnesium and potassium, and low sodium, fox nuts are ideal for weight management and people with hypertension, as they help lower blood pressure naturally9

10. Helps Reduce Inflammation and Boost Immunity 

The natural compound in fox nuts (kaempferol) reduces inflammation in the body9. Inflammation is a contributing factor to most modern diseases like diabetes, arthritis, and rheumatism. Fox nuts also have antibacterial properties which may be beneficial against infections. 

11. Supports Bone and Dental Health 

Rich in calcium, fox nuts support strong bones and teeth, making them a great addition to your diet for bone health. 

12. Supports Kidney Health 

I recommend consuming around 30 grams of popped foxnuts per day to benefit from their nutritional value and support your dietary protein intake. Including them as a snack or incorporating them into your meals can be a nutritious addition to your diet. 

Dr. Rajeev Singh, BAMS

How to Prepare Makhana?

Here are a few quick and easy recipes to add makhana to your diet5,6

How Much to Consume Each Day?

Fox nuts are a low-fat, high-fibre snack that also offers a good amount of protein and carbohydrates. This makes them a nutritious addition to your diet when consumed in moderation. If you’re aiming for specific health goals, such as weight loss, including a small portion of fox nuts daily can be beneficial. However, to determine the right intake based on your individual needs, it’s best to consult a nutritionist or dietitian1.

I would advise incorporating popped foxnuts into your diet as a source of protein if you are vegan. They offer good protein quality and digestibility. Popped foxnuts can contribute to your overall protein intake and provide a nutritious alternative or simply an addition to your meals or snacks. 

Dr. Smita Barode, B.A.M.S, M.S.

Side Effects

While fox nuts are healthy, excessive consumption may lead to certain side effects such as7

Conclusion

There are several health advantages of incorporating makhana in your diet, ranging from stronger bones and increased immunity to better digestion and heart health. Packed with vitamins and antioxidants, these can be a great addition to your everyday diet. They are also adaptable and simple to use in a variety of recipes, such as desserts, main courses, and snacks. But remember, consumption in moderation is important. Also, if you have any medical problems, discuss with your doctor before including any new food items, including makhanas, in your routine diet.

Also Read: Paneer: Uses, Benefits, Side Effects By Dr. Smita Barode

Frequently Asked Questions (FAQs)

Are Makhanas hot or cold food?  

Makhana is good for balancing the body’s energies (vata and pitta) because it helps keep the body cool and moist. 

What is the ideal time to eat Makhana? 

Makhana or fox nuts are a great snack for in-between meals or even at midnight. They are low in sodium, cholesterol and fat while being high in protein. They are also gluten free, making it ideal for people who are allergic to gluten. 

Can one eat makhana every day? 

Yes, makhanas help improve digestion and keep constipation at bay. They are great anti-ageing foods because they have an abundance of antioxidants. A handful of makhanas every day will also give you youthful skin. Remember to not consume it as a fried snack. 

References

  1. Invest India [Internet]. Investindia.gov.in. 2019 [cited 2025 Apr 25]. Available from: https://www.investindia.gov.in/team-india-blogs/makhana-rising-star-global-health-food-market  
  2. Kapoor S, Kaur A, Kaur R, Kumar V, Choudhary M. Euryale ferox , a prominent superfood: Nutritional, pharmaceutical, and its economical importance. Journal of Food Biochemistry [Internet]. 2022 Oct [cited 2025 Apr 25]; Available from: https://www.researchgate.net/publication/364093702_Euryale_ferox_a_prominent_superfood_Nutritional_pharmaceutical_and_its_economical_importance  
  3. Kumari R, Jakhar DS, Kumar P. NUTRITIONAL AND MEDICINAL IMPORTANCE OF MAKHANA (Euryale ferox Salisb.). 2019 Oct 10 [cited 2025 Apr 25];4(2):2019. Available from: https://www.researchgate.net/publication/337856666_NUTRITIONAL_AND_MEDICINAL_IMPORTANCE_OF_MAKHANA_Euryale_ferox_Salisb  
  4. Das S, Der P, Raychaudhuri U, Maulik N, Das DK. The effect of Euryale ferox (Makhana), an herb of aquatic origin, on myocardial ischemic reperfusion injury. Molecular and cellular biochemistry [Internet]. 2006 Sep [cited 2025 Apr 25];289(1-2):55–63. Available from: https://pubmed.ncbi.nlm.nih.gov/16628469/  
  5. Mofpi.gov.in. 2025 [cited 2025 Apr 25]. Available from: https://pmfme.mofpi.gov.in/pmfme/newsletters/enewsmakhanaspecial6.html  
  6. Br J, Idris M. Issue 4 • 1000789 J Food Process Technol, an open access journal Jana et al. J Food Process Technol [Internet]. 2019 [cited 2025 Apr 25];10:4. Available from: https://www.walshmedicalmedia.com/open-access/new-makhana–processed-products-for-health-benefit.pdf  
  7. M Vanishree, Arun D, Karthikeyan Ganapathy Bharadhan. Fox Nut (Makhanas): The Power of Unknown Seed [Internet]. 2024 [cited 2025 Apr 25]. Available from: https://www.researchgate.net/publication/378698372_Fox_Nut_Makhanas_The_Power_of_Unknown_Seed
  8. Ahmed D, Kumar V, Verma A, Shukla GS, Sharma M. Antidiabetic, antioxidant, antihyperlipidemic effect of extract of Euryale ferox Salisb. with enhanced histopathology of pancreas, liver and kidney in streptozotocin induced diabetic rats. SpringerPlus. 2015 [cited 2025 May 12]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4489967/
  9. Anant M, Sahu G, Patel YK, Vithalkar A, Kaiwartya K. FOXNUT (MAKHANA): a superfood with economic and health implications. IJFANS International Journal of Food and Nutritional Sciences. 2022 [cited 2025 May 12]. Available from: https://www.ijfans.org/uploads/paper/cf3c893aaaf83ce182d5e7c20e216ab9.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.

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10 Iron Rich Foods to Add to Your Diet

Introduction

Iron deficiency can lead to anaemia, often leaving us feeling fatigued and low on energy. In addition to tiredness, it may cause symptoms like dizziness, lightheadedness, poor concentration, irritability, paleness of skin, shortness of breath, heart palpitations, brittle nails, and even damaged hair.

Iron is an essential mineral in our bodies, playing a key role in vital functions. It is a major component of hemoglobin (Hb) in red blood cells (RBCs), which is responsible for transporting oxygen from the lungs to various parts of the body[1].  

In muscles, iron is present in the form of myoglobin, which stores oxygen for use when needed by the body[1].

Recommended Dietary Allowance (RDA) for Iron

Top Iron-Rich Foods to Add to Your Diet

1. Spinach

spinach

2. Shellfish

oysters with lemon rice

3. Tofu

tofu

4. Poultry, Red Meat, & Fish

meat

If you are a non-vegetarian, making seafood, poultry, and red meat a regular part of your diet will ensure your haemoglobin (Hb) levels will stay above average.

Researchers have found that iron deficiency risks are lesser in people who consume poultry, meat, and fish regularly[8]. 

I would recommend incorporating eggs in your diet to give your body the iron it needs. These versatile little powerhouses not only provide a wide range of essential nutrients but also contain a good amount of iron. Just one large egg (100g) contains approximately 1.75 mg of iron, which can cover your daily requirement.

Dr. Rajeev Singh, BAMS

5. Whole Grains

whole grains

6. Dark Chocolate

dark chocolate

Who said that iron-rich food has to be boring? Dark chocolate may satisfy our taste buds and also add to the iron content of our body.

Eating a bit of dark chocolate after every meal goes a long way in adding to our body’s iron reserves, but it should not be overdone as it has a good amount of calories as well.

7. Legumes

legume

8. Seeds

flaxseeds

9. Nuts

nuts

10. Dried fruits

apricots

Also Read: How To Increase Platelet Count Naturally

Factors Affecting the Absorption of Iron

I would suggest adding white mushrooms to your meals if you’re looking to boost your iron intake in a delicious and nutritious way. A cooked cup of white mushrooms (about 156 grams) contains approximately 2.7 mg of iron.

Dr. Smita Barode, B.A.M.S, M.S.

Also Read: 8 Most Effective Foods To Fight Thyroid!

Side Effects of Excessive Iron Intake

Iron overload disorders are a group of medical conditions that cause excessive iron accumulation in the body. Hereditary diseases like hemochromatosis are a genetic condition that makes a person’s body absorb excessive iron from food and drinks.  

The human body is unable to excrete excess iron, which leads to this iron storage in various organs of the body, like the pancreas, liver and heart, which may give rise to organ failure and damage. Damage to the pancreas can cause diabetes, while excessive iron in the body, if left untreated, can turn the colour of the skin bronze.

There are mainly two types of iron overload diseases: primary hemochromatosis (genetic mutation) and secondary hemochromatosis (results of a condition). While the former kind of iron overload disease can happen if the family carries the same, the secondary condition can result from some kind of anaemia like thalassemia, chronic liver disease or some alcohol-related liver disease.  

With early diagnosis and treatment, a person can expect a normal life. However, regular check-ups and blood tests may go on for life. The treatment depends upon the severity of the person, but if left untreated, it can increase the complications and add on to other medical situations.

I would recommend incorporating palm hearts into your meals if you’re looking to increase your iron intake. In just one cup(146g) of palm hearts, you can find approximately 4.6 mg of iron.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

References

  1. Mahdi JG. What is the function of hemoglobin in the human body? [Internet]. ResearchGate; 2017 [cited 2025 Apr 7]. Available from: https://www.researchgate.net/publication/313841668_What_is_the_Function_of_Hemoglobin_in_the_Human_Body
  2. Institute of Medicine (US) Panel on Micronutrients. Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington (DC): National Academies Press (US); 2001. Chapter 9, Iron [Internet]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK222309/
  3. Kominiarek MA, Rajan P. Nutrition recommendations in pregnancy and lactation. Med Clin North Am. 2016 Nov;100(6):1199-1215. doi: 10.1016/j.mcna.2016.06.004. PMID: 27745590; PMCID: PMC5104202. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
  4. Iron needs of babies and children. Paediatr Child Health. 2007 Apr;12(4):333-6. doi: 10.1093/pch/12.4.333. PMID: 19030384; PMCID: PMC2528681. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2528681/
  5. Yudhistira B, Affandi D, Nusantari PN. Effect of spinach and tomato on marshmallow for iron deficiency anemia. IOP Conf Ser Earth Environ Sci. 2018;102:012007. Available from: https://www.researchgate.net/publication/322841691
  6. Miano TF. Nutritional value of Spinacia oleracea (spinach): an overview. Int J Pharm Sci Res. 2009;1(1):22-27. Available from: https://www.researchgate.net/publication/316488658_NUTRITIONAL_VALUE_OF_SPINACIA_OLERACEA_SPINACH-AN_OVERVIEW
  7. Pal M, Devrani M. Tofu: A popular food with high nutritional and health benefits. Int J Green Pharm. 2019;13(2):81-85. Available from: https://www.researchgate.net/publication/332343856_Tofu_A_Popular_Food_with_High_Nutritional_and_Health_Benefits
  8. Jackson J, Williams R, McEvoy M, MacDonald-Wicks L, Patterson A. Is higher consumption of animal flesh foods associated with better iron status among adults in developed countries? A systematic review. Nutrients. 2016 Feb 16;8(2):89. doi: 10.3390/nu8020089. PMID: 26891320; PMCID: PMC4772052. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772052/
  9. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811. doi: 10.1089/ars.2010.3697. PMID: 21470061; PMCID: PMC4696435. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
  10. Bouchenak M, Lamri-Senhadji M. Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013 Mar;16(3):185-98. doi: 10.1089/jmf.2011.0238. Available from: https://www.researchgate.net/publication/235519730_Nutritional_Quality_of_Legumes_and_Their_Role_in_Cardiometabolic_Risk_Prevention_A_Review
  11. Bai SH, Brooks P, Gama R, Nevenimo T, Hannet G, Hannet D, et al. Nutritional quality of almond, canarium, cashew and pistachio and their oil photooxidative stability. J Food Sci Technol. 2019 Feb;56(2):792-798. doi: 10.1007/s13197-018-3539-6. PMID: 30906037; PMCID: PMC6400731. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400731/
  12. Whole Grains Council. Whole grains: an important source of essential nutrients [Internet]. Boston (MA): Oldways Whole Grains Council; [date unknown] [cited 2025 Apr 7]. Available from: https://wholegrainscouncil.org/whole-grains-101/health-studies-health-benefits/whole-grains-important-source-essential-nutrients
  13. Nut Consumption and Risk of Cardiovascular Disease. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5762129/

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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Top Health Benefits of Buttermilk

Introduction

Chilled buttermilk is a soothing drink, especially in summer, and offers numerous health benefits as well. Traditional buttermilk is the residue left behind after milk cream is churned into butter. It can also be made by diluting and mixing water with curd. It is commonly known as ‘chhaas’. Commercially available cultured buttermilk is prepared by fermenting no-fat milk with bacteria that produce lactic acid1. It is more viscous than traditional buttermilk.

Did You Know?

Nutritional Value of Buttermilk

100 ml of buttermilk gives about 40 calories of energy. It contains less fat and fewer calories than milk due to the removal of butter. It is a good source of protein and calcium, and also contains sodium, potassium, vitamins and traces of phosphorus.

Health Benefits of Drinking Buttermilk

Some of the potential benefits of buttermilk are listed below:

1. Natural Coolant for the Body

Buttermilk is amazingly refreshing and helps cool our bodies quickly. A glass of buttermilk topped with cumin seeds, mint and salt is well suited to quench our thirst and cool our bodies in the hot summer months from April to July.

It can also be topped with ice cubes and proves to be a good alternative to the chemical-laden cold drinks available in the market. A glass of buttermilk can also provide relief to post-menopausal women who experience hot flashes.

2. Promotes Better Hydration

Buttermilk is made using curd and water. It contains around 90 per cent of water and electrolytes like potassium. Thus, buttermilk is effective in maintaining hydration and water balance in the body2.

3. Good for Digestive Health

Buttermilk is a boon for our digestive system3. Healthy bacteria and lactic acid in buttermilk help digestion and improve our metabolism.

It also helps maintain regular bowel movements and helps people who suffer from constipation. Buttermilk may help manage Irritable Bowel Syndrome (IBS)4. The presence of probiotics in buttermilk may support a healthy gut environment.

Here’s a fantastic health benefit of buttermilk you don’t want to miss. If you’re dealing with annoying haemorrhoids and have tried countless medications without success, it’s time to give buttermilk a chance. Just add a cup of this creamy goodness to your daily diet and enjoy the relief it might bring!

Dr. Anuja Bodhare, B.A.M.S M.D (Ayu)

4. Boosts Energy

It may provide more energy and keep you active throughout the day. The riboflavin in buttermilk is a B vitamin that is vital for your body’s energy production systems. It also helps regulate your body’s amino acids, which make up proteins.

5. Good for Bones & Teeth

Buttermilk is a good source of calcium. 100 ml of buttermilk contains around 116 mg of calcium.

Calcium is essential for a healthy skeletal system. It makes our bones and teeth strong. Calcium helps to prevent degenerative bone diseases like osteoporosis5.

Calcium is also required for clotting of blood, contraction of muscles and beating of the heart.

6. May Help Soothe Acidity

Oily and spicy foods can often lead to acid reflux and cause heartburn. A glass of buttermilk topped with black pepper and coriander helps in easing our symptoms of acidity.

The lactic acid in buttermilk normalises the acidity in the stomach and gives a soothing effect.

7. May Help to Lower Cholesterol Levels

Some studies6 suggest that fermented dairy products like buttermilk may support heart health as part of a balanced diet. 

8. May Support Healthy Blood Pressure

Regular consumption of buttermilk may help manage blood pressure and thus help patients with hypertension and heart diseases7. Potassium in buttermilk may help maintain normal blood pressure levels.

9. Good for Immunity

Drinking buttermilk every day may strengthen our immune system8. The probiotics in buttermilk may support a healthy gut, which plays a role in immune function.

10. Good for Our Skin

Probiotics in buttermilk keep our digestion proper and thus help in removing toxins from our bodies. Buttermilk is traditionally used for its soothing and cleansing properties for the skin. Its lactic acid content may help in gentle exfoliation.

Buttermilk is like a magical elixir that might help to slow down the ageing process. By nourishing our bodies with its nutrients, it may keep our arteries flexible and ward off ageing symptoms like memory reduction, vision decline, wrinkles, and greying hair. Sip on buttermilk regularly and keep the signs of old age and disease at bay.

Dr. Smita Barode, B.A.M.S M.S.

11. Provides Essential Vitamins

Buttermilk is rich in B complex vitamins and vitamin D. Vitamins are very important and help our body in numerous ways.

12. May Support Weight Management

Buttermilk is rich in proteins, vitamins and several minerals but low in calories and fats.

Drinking buttermilk keeps us hydrated and energetic. It also makes us feel full, thus reducing the unnecessary consumption of junk food. It is an ideal drink for people who want to lose weight.

13. May Help in Detoxification

Buttermilk contains riboflavin that helps in converting food into energy9, which can be used by the body to perform various functions. It also helps in the secretion of certain hormones, improves liver function and facilitates detoxification of the body. 

When it comes to buttermilk, it’s important to know that there’s more than one type to delight your taste buds. And each type offers its unique taste and characteristics. Sweet buttermilk is the most studied, made from churning uncultured cream3. Sour buttermilk has a tangy flavour and comes from churning cultured cream. Whey buttermilk, on the other hand, is produced during the making of whey butter.

Dr. Rajeev Singh, BAMS

Also Read: 10 Health Benefits of Eating Yoghurt Every Day!

How to Make Buttermilk at Home?

Additionally, making buttermilk preparations can be a breeze, so we’ve listed a few simple recipes below. While we cover a few ideas on what to make with buttermilk, do not limit yourself to these recipes and try out new things on your own as well:  

Whether you buy it from the store or try homemade buttermilk, its uses are limited by your creativity and preferences only. Buttermilk is a versatile, healthy and delicious ingredient, so start using it today! 

Hold onto your taste buds because buttermilk has a secret ingredient that’s truly remarkable! It is known as the milk fat globule membrane (MFGM)3. This special component is packed with bioactive compounds that have many incredible health benefits. From fighting tumours to lowering cholesterol, MFGM might bring positive impacts to your body.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

Also Read: 10 Benefits Of Drinking Water From Copper Bottle Vessels

Frequently Asked Questions (FAQs)

Is buttermilk good for acidity?

Yes, buttermilk can be beneficial for acidity. It contains lactic acid that helps neutralise stomach acid and aids in digestion. Consuming buttermilk may soothe the stomach and reduce symptoms of acidity or heartburn.

Is buttermilk good for weight loss?

Buttermilk can be a good choice for weight loss as it is typically lower in fat compared to regular milk. It contains essential nutrients and can be a satisfying addition to a calorie-controlled diet. Its probiotic content may also aid in digestion, further supporting weight management.

What are the benefits of drinking buttermilk daily?

Drinking buttermilk daily can offer various benefits, such as aiding digestion due to its probiotic content, providing essential vitamins and minerals, and supporting healthy weight management due to its lower fat content. Its soothing properties may also help in alleviating stomach acidity.

What are the benefits of buttermilk for the skin?

Buttermilk is rich in lactic acid, which can exfoliate and hydrate the skin. Applying buttermilk to the skin or incorporating it into skincare routines may help in brightening the complexion, reducing blemishes and improving overall skin texture.

References

  1. Elsevier. Buttermilk [Internet]. ScienceDirect Topics. [cited 2025 Apr 24]. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/buttermilk
  2. India Meteorological Department. Press Release: Monthly Weather and Climate Summary for April 2024 and Outlook for May 2024 [Internet]. Government of India, Ministry of Earth Sciences; 2024 May 1 [cited 2025 Apr 24]. Available from: https://internal.imd.gov.in/press_release/20240501_pr_2974.pdf
  3. Barukčić I, Lisak Jakopović K, Božanić R. Valorisation of whey and buttermilk for production of functional beverages – an overview of current possibilities. Food Technol Biotechnol. 2019 Dec;57(4):448-460. doi: 10.17113/ftb.57.04.19.6460. PMID: 32123507; PMCID: PMC7029383. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7029383/
  4. Heizer WD, Southern S, McGovern S. The role of diet in symptoms of irritable bowel syndrome in adults: a narrative review. J Am Diet Assoc. 2009 Jul;109(7):1204-14. doi: 10.1016/j.jada.2009.04.012. PMID: 19559137. Available from: https://pubmed.ncbi.nlm.nih.gov/19559137/
  5. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Calcium and Vitamin D: Important for Bone Health [Internet]. Bethesda (MD): U.S. Department of Health and Human Services; [cited 2025 Apr 24]. Available from: https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health
  6. Li KJ, Burton-Pimentel KJ, Vergères G, Feskens EJM, Brouwer-Brolsma EM. Fermented foods and cardiometabolic health: Definitions, current evidence, and future perspectives. Front Nutr. 2022 Sep 20;9:976020. doi: 10.3389/fnut.2022.976020. PMID: 36204374; PMCID: PMC9530890. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9530890/
  7. Conway V, Couture P, Gauthier S, Pouliot Y, Lamarche B. Effect of buttermilk consumption on blood pressure in moderately hypercholesterolemic men and women. Nutrition. 2014 Jan;30(1):116-9. doi: 10.1016/j.nut.2013.07.021. Epub 2013 Oct 25. PMID: 24206823. Available from: https://pubmed.ncbi.nlm.nih.gov/24206823/
  8. Asif M, Nadeem M, Imran M, Ullah R, Tayyab M, Khan FA, Al-Asmari F, Rahim MA, Rocha JM, Korma SA, Esatbeyoglu T. Effect of fat contents of buttermilk on fatty acid composition, lipolysis, vitamins and sensory properties of cheddar-type cheese. Front Microbiol. 2023 Aug 30;14:1209509. doi: 10.3389/fmicb.2023.1209509. PMID: 37711688; PMCID: PMC10499506. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10499506/
  9. Nirgude R, Binorkar SV, Parlikar GR, Kirte MC, Savant DP. Therapeutic and nutritional values of takra (buttermilk). Int Res J Pharm. 2013;4(2):29–32. Available from: https://www.researchgate.net/publication/304534184_Therapeutic_and_nutritional_values_of_takra_buttermilk

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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