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:
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)
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
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.
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.
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.
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.
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.
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.
Also Read: Jowar: Uses, Benefits, Side Effects By Dr. Smita Barode
Terminalia chebula: It should not be used if you have an acute cough, diarrhoea, or early-stage dysentery5.
Also Read: Dashmularishta: Uses, Benefits, Side Effects & More!
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.
It is suggested that Triphala churna can be taken with ghee, honey, or milk1.
Yes, we can take Triphala churna with milk1.
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.
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.
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.
It is made by grinding haritaki, bibitaki, and amlaki1.
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.
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.
Yes, Triphala is good for hair. It is considered to help with hair greying and hair loss1.
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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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.
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.
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)
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.
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
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.
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.
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.
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.
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.
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.
Also Read: High Dietary Fiber Foods That You Should Eat Every Day!
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.
Also Read: 15 Amazing Health Benefits of Ghee
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.
Also Read: Best Summer Foods to Keep Your Body Cool
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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Avocado is the most trending fruit when it comes to healthy eating! We are drooling on avocado toasts and flaunting over trendy avocado smoothies, but do we even know what and why avocado is celebrated as a superfood. Let’s explore what makes this fruit stand out in the world of nutrition.
Avocado is a rich, creamy, and single-seeded fruit with a mild flavor. Scientifically, it is known as Persea Americana and belongs to the family of Lauraceae. There are dozens of varieties of avocados, ranging in size, color, and texture. All are native to tropical climates, and when harvested, the flesh softens to a buttery texture that has become extremely popular. It is also called “Makhan phal” in India.
Avocados are known to be nutrient-dense foods. They are a powerhouse of nutrients such as
Avocados are rich in anti-inflammatory properties that help to reduce body’s internal inflammation. It is a great source of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. These act as antioxidants and help keep inflammation at bay, providing relief from joint pains and even preventing blot clots2.
The most popular benefit of avocado is that it helps to manage weight. It is used widely in weight loss diets due to the presence of dietary fibers. It controls your weight by keeping you full longer and making you eat fewer calories. Avocados are very low on carbs too, which also promotes weight loss. But do remember not to overdo the consumption as its also called as also has a high fat percentage that needs to be kept in mind.
Avocado contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols helps to maintain healthy cholesterol levels. This helps avoid plaque deposits in the arteries of your heart arteries and keep your heart healthy3.
Avocado is a good source of minerals, especially potassium and sodium, that keep your blood pressure stable. Stable blood pressure helps stave off the risk of heart attack or stroke4.
Avocado is an excellent source of potassium, with one serving of a medium avocado (half an avocado) containing even more potassium than a medium banana8.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Consuming avocado in your diet is also said to be healthy for your eyes. They are full of antioxidants and beta-carotene that are beneficial for the eyes. Avocado contains lutein and zeaxanthin-two phytochemicals that protect to help minimize damage, including that from ultraviolet light1. The high amount of vitamin A in it also helps reduce the risk of macular degeneration that develops with old age5.
The monounsaturated fatty acids in avocados help to absorb other fat-soluble nutrients such as beta-carotene. It may help to reduce the risk of developing age-related macular degeneration.
Avocados are full of digestive fibers to keep your gut system healthy. Fiber adds bulk to the stool, which facilitates bowel regularity, thereby enhancing digestion4. They help to prevent constipation, indigestion and may even lower the risk of colon cancer6.
Avocados are a delicious way to support your bones and blood health. Avocado is rich in vitamin K1, which helps your body form blood clots when necessary and also helps regulate calcium levels in your bones9.
Dr Rajeev Singh, BAMS
Avocados are a good source of folate. Pregnant women can include avocados in their diet as folate helps healthy fetal development and reduces the risk of miscarriage and neural tube defects. Although, its ideal to discuss with a gynecologist first.
The presence of folate in this fruit may help to reduce depression. It helps prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. This way, it may help regulate sleep and mood patterns7.
Avocado is a powerhouse of various nutrients such as vitamins, minerals, antioxidants, and fatty acids. Hence, it can be great for your skin. It is mainly rich in vitamin C and vitamin E giving your skin a natural glow1.
Although studies have shown beneficial effects of avocado, further large-scale human research is needed to prove these benefits. Yet, avocados can prove to be a great addition to your diet. They are full of essential nutrients that make them a super-fruit!
Avocado may be a natural way to fight signs of aging. This superfood is packed with antioxidants like vitamins C and E9.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Pneumonia Diet: What to Eat & Avoid During Recovery
Now that we know how avocado may benefit you, here are a few simple avocado recipes to add this amazing fruit to your regular diet:
With their creamy texture and mild flavor, avocados are versatile enough to be enjoyed in many ways—whether you add them to salads, spread them on toast, or blend them into smoothies, they are an excellent fruit in every term of diet.
Did you know that Avocado is a natural diuretic? It can help your body get rid of excess water and reduce bloating. Plus, Avocados are rich in potassium, which can help balance out the sodium in your diet and further reduce water10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: List of Protein Rich Food for Vegetarians
Avocados are truly a remarkable fruit, offering a wide range of potential health benefits. They support heart health, aid digestion, and can enhance your skin’s appearance. Incorporating avocados into your diet can be both simple and delicious, making it easy to enjoy their numerous advantages. They are useful in different forms such as you can eat them with toast or make a tasty smoothie from them. However, remember while they’re healthy overall, moderation with consumption is key, especially considering their fat content. Also, if you have any medical conditions, consult your doctor before incorporating avocado or other natural product in your routine diet. Nonetheless, do give avocados a try and see how this superfruit can make a positive difference in your life.
Also Read: Jamun (Java Plum): Uses, Benefits & Side Effects
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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If you are looking to add more fibre to your diet, there are plenty of options.
Fibres also known as roughage or bulk is a plant-based nutrient that are incredibly important for our body.
These dietary fibres are indigestible components of plant-based foods. They pass through the stomach without being broken down and reach the colon, where they help maintain a clean and healthy digestive system.
Certain types of dietary fibres help to lower your risk for heart disease, stroke, and diabetes, improve the health of your gut system and fight against constipation. It also contributes to improving the health of your skin and help you to lose weight. It may even help prevent colon cancer.
The recommended daily intake of fibre is 21 to 25 grams for women and 30 to 38 grams for men with variation with age1.
Even if you include high-fibre foods in your daily meals, you may still fall short of the recommended intake. Meeting your fibre needs can be particularly challenging if you’re relying heavily on vegetables alone. Fortunately, a variety of grain-based options are not only rich in fibre but also versatile and enjoyable. Here are some high fibre food options:
By adding 100 grams of cooked barley in your diet daily can get around 15 to 16 grams of fibre2. Also, you can add this high-fibre grain to roasted vegetables.
Quinoa is popular among health-conscious people. It is also loaded with proteins, magnesium, iron, and antioxidants. You can add quinoa to your weekly dinner rotation or stir in cinnamon and sugar for a sweet treat. Quinoa has around 14 to 15 grams of fibre per 100 grams2.
Oat contains a powerful soluble fibre – oat beta-glucan which helps to control blood sugar and cholesterol levels3. 100 grams of oats contain approximately 12 grams of fibre4. You can add it to cookies, muffins, or granola.
Whole-grain spaghetti can provide many health benefits as it is rich in fibre. 100 grams of whole-grain spaghetti can contain up to 7 grams of fibre5.
Did you know that insoluble fibre is known for its rapid passage through the gut? Additionally, it might also play a role in warding off gut infections12.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Popcorn is also called the ”king of snack foods”. You can sprinkle your favourite herbs and spices to enhanceits flavour. 100 grams of air-popped popcorn contain around 15 grams of fibre6.
This vegetable can be considered as a fibre vegetable but is also rich in nutrients such as, vitamin C, vitamin K, and vitamin B. Studies have shown that 200 grams of broccoli contains of fibre and can support the gut bacteria to stay healthy and balanced7.
Carrot is a root vegetable mainly known for its beta carotene content but it also contains fibres. 100 grams of carrots will give you 4 to 5 grams of fibre2.
These mini cabbages can be boiled, fried, or can be added raw in your bowl. They’re very high in fibres, vitamin K, potassium, folate, and potent cancer-fighting antioxidants8. 100 grams of Brussels sprouts contain around 4 grams of fibre2.
Did you know that soluble fibre, when consumed, acts like a sponge in the gut? It may slow down digestion of fast foods and help to lower blood sugar levels, making it particularly beneficial for individuals with diabetes12.
Dr. Rajeev Singh, BAMS
One of the best sources of fibre. 100 grams of artichokes can provide around 5 grams of fibre9.
Flavourful and healthy, fresh green peas are a great source of fibres and iron, vitamins A, and vitamin C. 100 grams of peas can give you around 6 to 7 grams of fibre2.
Avocado is widely enjoyed for its creamy flavour and health benefits. It is also loaded with various vitamins, antioxidants, and magnesium. 100 grams of avocados can give you around 7 grams of fibre2. But consult with a nutritionist or doctor before adding it to your diet.
Berries are usually known to be rich in antioxidants but they are also rich in fibres. 100 grams of gooseberries, strawberries, and blackberries can give you around 8, 2.5, and 4.5 grams of fibre, respectively2.
Apples are particularly rich in a type of soluble fibre called pectin. There are about 2 to 3 grams of fibre in 100 grams of apples.2 Studies have shown that apples are helpful in protecting arteries and lower cholesterol10.
Almonds are high in fibre and many other nutrients such as healthy fats and vitamin E. 100 grams of almonds can give you around 13 grams of fibre2.
Chia seeds are super-foods loaded with soluble fibres. 100 grams of chia seeds provides around 34 grams of fibre11. It also contains a high amount of magnesium, phosphorus, and calcium.
Lentils can be an excellent source of fibres. 100 grams of lentil (yellow and brown) can give you up to 17 grams of fibre2. They’re also very high in protein and loaded with many important nutrients.
Beans such as kidney beans (or rajma) and soybeans are fibre-filled snacks. 100 grams of rajma (black, brown, or red) contains around 16 to 18 grams of fibre. 100 grams of soybeans (brown and white) can give around 21 to 23 grams of fibre2.
Fibre acts like a superhero for our bodies! It might help to lower the risk of conditions like heart disease and diverticular disease in addition to diabetes and constipation. By being a friend to our gut microbiome, fibre fights off chronic inflammation linked to these diseases and keeps us feeling healthy and happy13!
Dr. Smita Barode, BAMS, M.S.
Constipation is a common problem and everyone experiences from time to time. It is characterised by the feeling of being unable to pass stool completely or partially. Several factors can contribute to constipation, including lifestyle habits and dietary choices. Common symptoms include stomach cramps, a sensation of fullness, and even a loss of appetite.
While there are various medications available to relieve constipation, certain foods can be highly effective without causing side effects. Foods rich in fibre are particularly helpful in alleviating this problem by promoting regular bowel movements. Here are some high-fibre foods that can help relieve constipation:
. Here are some high fibre foods a person can eat to relieve constipation:
Fibre can a helpful ally in weight loss. By promoting a feeling of fullness, it can help curb your appetite, potentially leading to a reduction in calorie intake. If you’re aiming to lose weight, including fibre-rich foods in your diet may help you feel satisfied while consuming fewer calories.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Also Read: Top Food Sources of Calcium for Your Bones
Even though fibre is essential for your body, too much of it may not be good for you. Here are a few side effects of having too much high-fibre foods:
When checking food labels, keep an eye out for the ‘dietary fibre’ content. Fibre sources with at least 10% of the ‘per cent daily value’ for fibre are generally considered a good addition to your diet.
Dr. Ashok Pal, B.A.M.S.
Also Read: The Detailed 7 Days GM Diet Plan for Weight Loss
While it may seem beneficial to consume a large amount of fibre, it is essential to maintain a balanced intake. Excessive fibre can lead to digestive discomfort, such as bloating or gas. When adjusting your diet, it’s important to start gradually and listen to your body’s signals. Ensuring adequate hydration is crucial, as fibre works best when paired with sufficient water to prevent issues like constipation or indigestion.
If you’re unsure about the ideal amount of fibre for your needs, it’s always best to consult a healthcare professional for personalised advice.
Also Read: 15 Amazing Health Benefits of Ghee
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Calcium is an essential mineral that builds our bones. Almost every cell in the body uses calcium in some way or the other, including muscles and the entire system. The body uses calcium to make the bones and teeth healthier and give them the strength to perform their activities smoothly.
Bone is a rigid organ that protects internal organs, produces red and white blood cells, stores minerals, and provides support for the body. It is full of calcium that makes our bones strong and flexible. As we age, the calcium level from our body reduces, and our bones get weaker. It is not only applicable to older people but also for everyone at all phases of their life. That is the reason why your doctor always recommends adding calcium-rich foods in your diet.
Your body is better able to absorb calcium from food than it can from supplements. It’s necessary to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help in calcium absorption1.
The recommended daily intake of calcium4:
We may assume that milk is the best source of calcium, but you may be surprised to know that there are different foods that can help fulfil your calcium requirements. Here are some calcium-rich foods that you can add to your diet:
Milk is one of the best sources of calcium we all know. Milk is easily absorbed and digested by the body and is readily available every time. Milk consists of 100 mg to 180 mg of calcium for a 100 g serving. Additionally, milk is a good source of proteins, vitamin A, and vitamin D5.
When it comes to calcium absorption, not all foods are created equal. Dairy products and fortified foods have a higher absorption rate of about 30%, while certain compounds in plants can decrease absorption by forming indigestible salts with calcium. For instance, spinach has a much lower absorption rate of 5%, compared to milk at 27%11.
Dr. Rajeev Singh, BAMS
Soy milk is an alternative for lactose-intolerant people. Fortified soymilk is an excellent source of calcium, vitamin D, and proteins. On average, cup soymilk enhanced with calcium contains 80 to 500 mg3.
These tiny, nutritional powerhouses are rich in calcium, and include chia seeds, poppy seeds, and celery which contribute to 250 to 600 mg of calcium for a 100 g serving. It also contains essential fatty acids and proteins that can benefit your bone health. Chia seeds contain-Boron that promotes the growth of bones and helps the body metabolise calcium, phosphorus , and magnesium1,5.
All dairy products like yogurt are a rich source of calcium. Particularly low-fat yogurt is a good source of fibre, and a cup of low-fat yogurt contains 300 grams of calcium3.
Did you know that the calcium content of food can be influenced by its fat content? It’s fascinating how foods with higher fat levels tend to have slightly lower amounts of calcium. By opting for lower-fat options, you can not only make healthier choices but also ensure you’re getting the most out of your calcium intake11.
Dr. Smita Barode, B.A.M.S, M.S.
Another addition to the foods which are rich in calcium is cheese, it is a good source of calcium and proteins. Your body absorbs calcium from dairy products faster than plant sources, so try to add more dairy products in your diet. Cheese can provide 1g of calcium for a 100g serving,5.
Almonds are a rich source of calcium, fatty acids, vitamin E, antioxidants, and proteins. They help to strengthen your bones, keep your heart healthy, and improve memory power. 15 almonds contain about 40mg of calcium6. However, a handful of almonds would contribute to a high amount of fats and calories, so you should limit their intake to smaller portions and seek a doctor’s advice on its benefit to your diet7.
We all know beans and lentils are high in fibres, proteins, and other nutrients, but some are rich in calcium too. Beans and lentils like soybeans, green beans, red millets, and peas contain enough calcium that may help you not worry about the calcium requirements4.
Canned fishes like canned salmon and sardines can be a good option of calcium if you are non-vegetarian. Its bones, where most of the calcium resides. Their bones are edible and soft. You can mash and serve them, so they’re undetectable in many dishes. Create a spread to serve on toast or make fish cakes. And if you like whole sardines or chunks of salmon, add them to salads. But any canned fish does contain preservatives, so do check with your healthcare practitioner if you suffer from any clinical ailments like hypertension4.
If you are vegan and diet conscious, then tofu would be a smart choice to get your calcium requirements. Tofu is naturally gluten-free and contains no cholesterol. Raw, firm tofu contains around 832 mg of calcium per cup6. It’s also an excellent source of protein and you can add it to scrambles, stir-fry, salads, and more.
Raw and dried figs are full of fibres, antioxidants, proteins, with a lot of calcium. This sweet-dessert like fruit contains 65 mg of calcium for 2 dried figs8. They can be eaten as a snack or as a part of your salads.
Also Read: High Energy Giving Foods To Solve Your Energy Woes
Whey is a type of protein found in milk that has been well studied for its potential health benefits. It is also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery. Whey is also high in calcium. Some studies9 have also shown that whey-rich diets to increase weight loss and improve blood sugar management.
Leafy green vegetables are incredibly healthy and many of them are high in calcium, including collard greens, spinach and kale. Leafy vegetables like spinach are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption6.
Rhubarb is rich in calcium, fibre, vitamin K and smaller amounts of other vitamins and minerals. It also contains prebiotic fibre, a type of fibre that can promote the growth of healthy bacteria in your gut10.
Did you know that calcium plays a vital role in our growth and development? When we’re born, our bodies already have a small but significant amount of calcium, ranging from 26 to 30 grams. As we grow, this calcium level increases rapidly, reaching approximately 1,200 grams in women and 1,400 grams in men by adulthood11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: 18 Best Foods to Ease Your Cough and Cold
Calcium is an essential mineral that should be obtained through your diet. If you have low calcium, it may lead to muscle atrophy (stiffness and rigidity), dysfunction of nerves, and reduced appetite. Likewise, excess calcium can also pose a threat to the body. Hence, the key is to consume a balanced amount of calcium as your body requires with prior consultation from a healthcare provider to help you attain the maximum benefit of calcium supplementation through your diet.
Also Read: Vitamin D for Women – Daily Need, Normal Range, Deficiency & Solution
1. Office of Dietary Supplements – Calcium [Internet]. Nih.gov. 2025 [cited 2025 Apr 24]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/?uid=febe3c7da5421s16
2. NHS. Food for healthy bones [Internet]. nhs.uk. 2022 [cited 2025 Apr 24]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
3. General (US) O of the S. Table 7-2, Selected Food Sources of Calcium [Internet]. www.ncbi.nlm.nih.gov. 2004 [cited 2025 Apr 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t2/
4. Harvard T.H. Chan School of Public Health. Calcium [Internet]. The Nutrition Source. 2020 [cited 2025 Apr 24]. Available from: https://nutritionsource.hsph.harvard.edu/calcium/
5. Cormick G, Belizán JM. Calcium Intake and Health. Nutrients [Internet]. 2019 [cited 2025 Apr 24];11(7):1606. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6683260/
6. Better Health Channel. Calcium [Internet]. Better Health Channel. Better Health Channel; 2021 [cited 2025 Apr 24]. Available from: https://www.betterhealth.vic.gov.au/health/HealthyLiving/calcium
7. Almonds [Internet]. The Nutrition Source. 2018 [cited 2025 Apr 24]. Available from: https://nutritionsource.hsph.harvard.edu/food-features/almonds/
8. Know Your Bones [Internet]. Bone Health New Zealand. 2025 [cited 2025 Apr 24]. Available from: https://bones.org.nz/media/anhhkuqk/onz00065-bone-health-factsheet-calcium-9-0.pdf
9. Almario RU, Buchan WM, Rocke DM, Karakas SE. Glucose-lowering effect of whey protein depends upon clinical characteristics of patients with type 2 diabetes. BMJ Open Diabetes Research & Care [Internet]. 2017 Jul [cited 2025 Apr 24];5(1):e000420. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5530249/
10. Shkembi B, Huppertz T. Calcium Absorption from Food Products: Food Matrix Effects. Nutrients [Internet]. 2021 Dec 30 [cited 2025 Apr 24];14(1):180. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/
11. Office of Dietary Supplements. Calcium. Office of Dietary Supplements – National Institutes of Health. [cited 2025 May 12]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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PCOD (Polycystic Ovarian Disease), often used interchangeably with PCOS (Polycystic Ovary Syndrome), is a common hormonal disorder affecting women of reproductive age. The hormonal imbalance in the body produces more male hormones than needed which leads to problems in menstruation and fertility along with other issues. Women with PCOD may have irregular or prolonged menstrual cycles, as well as high levels of male hormones.
PCOD results in enlarged ovaries with multiple small follicles and is associated with hormonal imbalance, irregular periods, and difficulty in conceiving.The ovaries may produce a large number of tiny collections of fluid (follicles) and do not release eggs on a regular basis. If left untreated, PCOD can cause more serious problems like heart disease and diabetes1.
In PCOD, many small sacs called follicles fill up with fluid inside the ovaries. Each follicle contains an immature egg that does not mature enough to release the egg by a process called ovulation. The absence of ovulation leads to hormonal imbalance and an excess release of male hormones. Research has not found the exact reason why PCOD occurs as the cause of PCOD is multifactorial and include2:
PCOD signs and symptoms usually appear around the time of puberty, typically noticeable at the time of a girl’s first menstrual period. However, PCOD can also develop later in life, particularly, as a result of significant weight gain. Many women may not realise that they have PCOD, but there are certain common signs and symptoms to look out for, these may include the following2:
Unwanted hair on the face, neck or other body parts is a symptom of hormonal imbalance as seen in PCOD. People often opt for hair removal sessions without consulting a doctor. Instead of just opting for these procedures, consult your gynaecologist or endocrinologist for proper diagnosis and treatment.
Dr. Arpit Verma, MBBS MD (Pharmacology)
PCOD, if untreated, may increase the risk of3,4:
Also Read: 5 Early Signs Of Labour Every Expecting Mother Should Know
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)
If you experience irregular periods, unwanted hair growth, or difficulty conceiving, do not ignore these signs. Consult your gynaecologist or endocrinologist for a comprehensive diagnosis and treatment as it can help prevent complications.
Also Read: Effective Home Remedies For Vaginal Dryness
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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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.
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.
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.
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.
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.
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.
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.
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.
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.
Almonds are nutrient-rich edible seeds and contain a healthy amount of carbohydrates, protein, fibre, fat, vitamin E, manganese, and magnesium3.
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.
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.
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)
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.
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.
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.
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.
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.
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.
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.
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.
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.
Almonds and milk both contain potassium. When combined, almonds and milk offer a potassium boost, which may support improved memory and cognitive performance7.
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
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.
Also Read: 17 Health Benefits of Dates And Date Recipes
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:
It is important to reach out to a medical professional as early as possible when faced with an allergic reaction.
Also Read: Sunflower Seeds: Nutrition, Benefits, Side Effects & More!
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.
Also Read: Amazing Benefits of Barley Water and How to Make It
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
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.
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.
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.
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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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.
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)
Here are some of the key health benefits of including fox nuts in your diet:
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.
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.
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.
The high fibre content helps with digestion and helps prevent constipation by adding bulk to stool3.
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.
High in thiamine, fox nuts may help with cognitive function by the production of acetylcholine, a key neurotransmitter involved in nerve function.
Fox nuts release glucose slowly into the bloodstream, helping to keep you full longer and stabilising blood sugar levels.
Fox nuts are a great option for those with wheat allergies, offering high protein and carbohydrate content without gluten3.
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.
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.
Rich in calcium, fox nuts support strong bones and teeth, making them a great addition to your diet for bone 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
Here are a few quick and easy recipes to add makhana to your diet5,6:
Also Read: Sunflower Seeds: Nutrition, Benefits, Side Effects & More!
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.
While fox nuts are healthy, excessive consumption may lead to certain side effects such as7:
Also Read: Amazing Health Benefits of the Avocado
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
Makhana is good for balancing the body’s energies (vata and pitta) because it helps keep the body cool and moist.
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.
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.
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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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].
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
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.
Also Read: How To Increase Platelet Count Naturally
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!
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)
Also Read: The Detailed 7 Days GM Diet Plan for Weight Loss
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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Did you know that 15 out of 1000 women and 1 in 1000 men experience thyroid problems?1 While it’s important to monitor your diet if you have a thyroid condition, paying attention to lifestyle factors is just as crucial.
The thyroid gland plays a key role in managing the metabolic function of the body. When the thyroid does not function properly, it can affect the entire body. Individuals with thyroid issues may experience symptoms such as depression, weight gain, fatigue, low body temperature, hair fall, sensitivity to light, and reduced stamina. It’s important to understand how to manage thyroid conditions properly, including the key dos and don’ts.
Thyroid disorders affect approximately 1-10% of the adult general population, with women being 8 to 9 times more likely to be affected than men2,3.
Before we dive into the dos and don’ts of thyroid care, it is important to recognise the signs of thyroid problems. There are two main types of thyroid conditions: hyperthyroidism, which occurs when the thyroid is overactive, and hypothyroidism, which occurs when the thyroid is underactive.
If you have hyperthyroid issues, you may experience any of the following symptoms:
If you have hypothyroid issues, you may experience any of the following symptoms:
If you notice one or more of these symptoms, you should speak with a doctor immediately and request a blood test. Apart from confirming a diagnosis, your doctor will guide you with a list of dietary dos and don’ts for thyroid issues (some of which we’ve listed below). Note that, while dietary precautions are important for thyroid patients, it’s even more crucial to take the prescribed medication in the correct dosage.
Thyroid hormones control the basal metabolic rate in the body, hence the weight loss or gain in thyroid diseases. Regular thyroid profile testing and adjustment of dose by an endocrinologist is of paramount importance.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)
It is important to check thyroid levels regularly, measuring TSH, T3, T4, and sometimes free T3 and T4 levels. Whether you get it done from the convenience of your home or visit a laboratory, it is up to you. If you have symptoms of a thyroid disorder, it is important to have a frank discussion with your doctor regarding your symptoms and get a physical examination done to seek clarity on the exact cause of your symptoms7.
Individuals with thyroid issues may be recommended to drink distilled water as chlorine, fluoride and bromine levels are low in distilled water and it is iodine-free, which helps the thyroid to function properly. Distilled water may also be helpful in cleaning the liver and kidneys of toxins.
Individuals with thyroid issues must have foods with vitamin B such as crabs, shellfish, and brazil nuts as these foods contain selenium, a mineral that is needed for optimal thyroid function. Tyrosine is necessary for the production of thyroid hormones. Tyrosine-based foods, such as almonds, sesame seeds, and oats may help reduce inflammation and help enhance health. Antioxidant-rich foods like fresh vegetables and fruits may also help reduce inflammation and support overall thyroid health8,9.
Smoking and drinking alcohol should be avoided in individuals with thyroid disorders. Alcohol can suppress thyroid gland function, while tobacco or smoking may interfere with iodine uptake and disrupt normal thyroid hormone synthesis. Smoking is also associated with an increased risk of Graves’ disease (hyperthyroidism) and may worsen thyroid eye disease10,11.
Caffeine is a stimulant that can temporarily increase the heart rate and blood pressure. Sugar also has detrimental effects on the body. Caffeine has antioxidant properties, so consuming it in small amounts may have an anti-inflammatory effect. However, consuming more than the recommended amount of caffeine can alter the TSH levels produced by the pituitary gland.
Many individuals with thyroid conditions may find it difficult to understand the changes happening in their body and often turn to the internet for answers. However, online sources can vary in accuracy and may lead to confusion or unnecessary concern.
It’s helpful to be aware of the common symptoms and conditions linked to thyroid issues. However, it’s important to consult a qualified doctor for an accurate diagnosis and appropriate medical guidance before starting any treatment or management plan.
By understanding the signs of thyroid problems and following the right medical advice, you can take control of your health and manage symptoms effectively. A balanced approach involving regular check-ups, the right medications, and healthy lifestyle habits is key to supporting thyroid function.
Also Read: Effective Care and Natural Masks for Acne
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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