Broccoli, it’s popularised in the media as ‘Despite that, broccoli has fortunately been enjoying renewed interest as a healthy food choice, becoming part of fitness and nutrient-rich diets. This yummy vegetable looks like a mini-green tree with its branches and flower heads.
As one of the best cruciferous vegetables (a group that includes cauliflower, cabbages, kale and more) broccoli has become a serious contender as the next superfood. Read on to find out everything you need to know about this vegetable:
Broccoli has a wide range of vitamins, minerals and healthy macronutrients along with a very low-fat content (0.4g per 91g). It is made up of 90% water and has just 31 calories per serving. Here are some broccoli nutrition numbers for 100 g of raw broccoli:
The carbs and sugars present are primarily made up of fructose and glucose, while the fibre content in 100 gms of broccoli covers up to 10% of your daily required intake. While broccoli protein content isn’t very high, it can still contribute well to your daily protein intake.
Next up, have a look at the rich vitamin and mineral content of the broccoli vegetable:
Lastly, broccoli also contains many compounds that have promising benefits in reducing risk factors for diseases like cancer, chronic inflammation, allergies and blood pressure. These compounds include Quercetin, Carotenoids, Sulforaphane and Kaempferol.
Broccoli’s plant compounds have been linked to antioxidative action, particularly Sulforaphane. These compounds have been shown to remove the free radicals which are responsible for oxidation and cell damage. The antioxidative broccoli benefits may also be linked to our next point.
Since the bioactive compounds in broccoli behave as antioxidants, they have been linked to lower cancer risk in numerous studies. Cancer risk reduction was seen in a range of cancer types from breast cancer to colorectal cancer. This broccoli benefit is shared by other members of the cruciferous vegetable family. Similarly, compounds like Kaempferol have been shown (in animal studies) to reduce inflammation.
Keep in mind, most of its cancer and inflammation benefits have been studied in test tubes or animals, however, the data looks promising.
Broccoli is linked to several key factors that aid heart health. Fibre-rich foods like broccoli have long been associated with better digestion. These foods have a strong relationship with a low risk of heart disease. Additionally, broccoli has been shown to reduce the levels of bad cholesterol (LDL) while stimulating the production of good cholesterol (HDL). The previously mentioned antioxidant benefit is also linked to a reduced risk of heart attacks.
The immune system requires several nutrients to function optimally and defend you from invaders. Vitamin C is one of those important nutrients and broccoli is packed with it. Note that consuming a lot of vitamin C does not guarantee an indestructible immune system. But keeping your diet rich in these helpful nutrients can help your body be prepared and stay resilient.
There are many other potential benefits associated with eating broccoli regularly, stemming from its antioxidants and plant compounds. These include reduced cell death, a slower ageing process, better brain function, improved bone and joint health among others.
Some of the nutrients and bioactive compounds in broccoli may slow mental decline and ensure proper nervous tissue function. It has a potent bioactive compound called Sulforaphane which supports brain function after an event of reduced oxygenation to the brain.
Broccoli is loaded with nutrients, some of which are known to support oral health and prevent dental diseases. It is a good source of vitamin C and calcium, which decrease the risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis.
There are dozens of ways to cook and eat broccoli, either as a standalone ingredient or along with other healthy veggies. Here are a few broccoli recipes and ideas:
Conclusion
We’ve known for a while that the cruciferous family of vegetables pack a healthy punch and broccoli does not lag in this regard. Whether you need more fibre in your diet, want to boost your intake of plant compounds or just want a yummy base for a creamy soup, broccoli has you covered. Broccoli is readily available in supermarkets and seasonally available at local vegetable markets. From its looks to its benefits, broccoli stands out as an interesting ingredient, so add broccoli to your diet today.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
”Health is wealth”- we have heard this line since our childhood. But, it seems like we have forgotten this. Our busy schedules, job life and travelling is affecting our health unknowingly.
More and more people are becoming diet conscious these days. They feel diet food with sweaty workouts can help to keep them healthy. But remember, vigorous exercise can’t help your body without healthy eating. Healthy eating is much more essential for your body as well as mental health.
Healthy eating doesn’t mean cutting out foods. It is all about eating various foods in the correct amount to provide your body with the essential nutrients. You need to ensure that you are consuming different foods in the right balance rather than denying certain foods or drinks. All foods should be included in your healthy diet plan except for people who are on a medical diet.
A healthy diet term suggests consumption of all types of foods in the right amount. We all need a balance of protein, fat, carbohydrates, fiber, vitamins and minerals in our diets to sustain a healthy body.
Eating healthy food such as vegetables, fruits, whole grains, dairy products and a moderate amount of unsaturated fats can help you maintain a steady weight. Maintaining a healthy weight can help to reduce the risk of getting chronic health issues. A diet rich in dietary fibers can help you to maintain a healthy weight. Fiber-rich foods help you to suppress your hunger by making you feel fuller for longer.
A balanced diet may support mental and cognitive wellness. A 2015 study uncovered minerals and meals that may guard against dementia and cognitive decline. From my knowledge, the following may be advantageous: fish, Omega-3 fatty acids, flavonoids and polyphenols, and vitamins C, D, and E.
Dr. Siddharth Gupta, MD
Diabetes is a common disorder that affects millions of people worldwide. Unhealthy eating habits is one of the causes of diabetes. A healthy diet can help a diabetic person to maintain a healthy sugar level and also help to delay complications of diabetes.
A healthy diet rich in green vegetables, fruits, whole grains and low-fat foods helps reduce the risk of heart disease by maintaining blood pressure and cholesterol levels. Increased cholesterol levels may cause thinning of arteries and heart blockages. Eating healthy foods helps reduce cholesterol and improve heart health. Limiting certain types of fats can also improve heart health.
Cancer is the most deadly disease that affects any age group. Many causes lead to cancer – an unhealthy lifestyle is one of them. Eating foods that are rich in antioxidants may reduce the risk of developing cancer by protecting cells from damage. Foods rich in antioxidants such as berries, green vegetables, nuts and seeds help remove free radicals.
In my experience, parents who set a good example by modelling healthy eating and exercise habits are likely to pass them on to their children, who acquire most health-related behaviours from the adults in their immediate environment. Eating in may also be beneficial. Researchers discovered in 2018 that kids who frequently ate dinner with their families ate more vegetables and fewer sugary items than their classmates who ate dinner at home less frequently.
Dr. Rajeev Singh, BAMS
Certain vegetables, fruits, whole grains and dairy products contain fibers and probiotics. These are essential foods for maintaining good gut health and help to improve digestion.
Fermented foods such as curd, yogurt, kefir and miso contain probiotics that play essential roles in metabolism and digestion.
Some vegetables that are rich in fibers like vegetables, fruits and legumes promote regular bowel movements. They also help to prevent bowel cancer and diverticulitis.
Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions
A diet rich in calcium and magnesium is essential for our bone and teeth health. Foods such as low-fat dairy products, broccoli, tofu and legumes that are rich in calcium and magnesium help to minimize the risk of bone issues.
Healthy eating may help to enhance your mood and reduce your stress and tension. If you eat nutritiously, you will feel better and more energized. Avoid eating sugary food and fat-loaded fruits. This will help to reduce mental stress.
A healthy immune system can help to keep away all infections and diseases. Consumption of healthy food such as green vegetables, antioxidants, fruits, seafood, herbs and spices can help boost immunity.
A portion of unhealthy junk food may lead to skin damage and acne outbreaks. Consume healthy foods such as fruits, vegetables, fatty fish, nuts, seeds, whole grains and beverages such as water, coconut water and green tea for clear skin.
With lower risks of diabetes, cancer, heart issues and more you are more likely to live a longer healthier life as one of the benefits of eating well. Another important aspect is an improved healthspan. Healthspan is the amount of time that you are healthy till you require medical intervention. While many people have long lifespans (due to advances in modern medicine), they aren’t always healthy for the majority of their time. Eating well benefits both your healthspan and lifespan.
Issues like diabetes, obesity, depression, alcohol consumption and many other negative factors can impact your sleep. Poor sleep can affect your health and poor health can conversely affect your sleep. Eating well can help on both fronts. Better dietary habits can help to address the root causes of sleep issues and leave you feeling better rested with longer and better sleep.
Also Read: What is Kefir? A Comprehensive Guide to Its Health Benefits
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
When the mercury drops, there is a high chance your immunity may too. The best way to stay healthy and fit during winters is to consume vegetables rich in antioxidants and immunity-boosting nutrients. If you are wondering which vegetables to eat in winter in India, then here is a curated list just for you.
If you think spinach is your regular leafy green then you are mistaken because it is a vegetable that can impart a multitude of health benefits during winters. It contains Vitamins A, B, C, E, K, Zinc, Magnesium and large amounts of Iron. This means it can help strengthen your immunity, bones, prevent loss of vision, improve your haemoglobin and reduce inflammation in your body, making it one of the many amazing vegetables to eat in winter in India.
Carrots have always been considered among the healthiest winter foods and for good reason. It contains Vitamins A, B, B2, B3, C, K and beta-carotene. Moreover, carrots have also been found to help in the treatment and recovery of people suffering from cancer, diabetes and heart diseases. Since carrots are rich in antioxidants, they make the perfect winter food and are beneficial for your skin as well.
This bright red vegetable is often eaten in winters because it is packed with Iron, Vitamins A, B6 and C. Beetroots are considered one of the best vegetables to eat in winter because they can help detoxify the liver, reduce the risk of diabetes and even help combat obesity that may develop out of a sedentary winter lifestyle. What’s more, it can add a dash of colour to all your dishes during the lacklustre winter months.
From my knowledge, both broccoli and cauliflower are rich in vitamin C, which is linked to improved immunological performance. These cruciferous veggies may be your best line of defence against winter illnesses, along with getting flu vaccination and washing your hands frequently. If fresh vegetables are unavailable, don’t worry; frozen broccoli and cauliflower are just as healthy.
Dr. Siddharth Gupta, MD
A popular winter vegetable in many parts of northern and eastern India, white radish contains Potassium, Sodium, Vitamin C and Magnesium. Moreover, it has a low-calorific value but high water content, which can help you stay hydrated in winters. Since these nutrients can help your body fight off ailments like the flu, it is an excellent winter vegetable to add to your diet.
Last but not least, a list of the best vegetables to eat in winter is incomplete without broccoli. Broccoli is among the healthiest green vegetables because it contains an abundance of Calcium, Zinc, Selenium, Folate, Vitamins B6, B12, C and K. Moreover, with high fibre content, broccoli also helps ease your bowel movements. It is best eaten during winters because the micronutrients it contains can help your body fight off bacteria and viruses that thrive during this season.
Apart from these, there are several other foods like Indian gooseberry (Amla), Radish pods, Hyacinth beans and Sweet potato that fall under the category of vegetables to eat in winter in India. This is because they are readily available in your local market and provide a host of health benefits too.
In my experience, soup is the ideal wintertime dish. Look for soup recipes of vegetable broth with lots of veggies. Your soup will have additional fibre and fat-free protein if you add lentils. Because they slow down digestion and regulate blood sugar, protein and fibre help you feel fuller for longer while also improving your mood.
Dr. Rajeev Singh, BAMS
While vegetables like carrots, white radish and beetroot might be eaten raw in the form of salads by some, there are some extremely delicious dishes you can prepare with them too.
For example, you can have pickled carrots (Gajar ka Achar) which is a staple of Rajasthanis during winters. You could also cook up a colourful Beetroot Pachadi (which is a traditional dish from Kerala).
When it comes to white radish, you can try your hand at making Mooli ka Achar (pickled white radish) which is a Bihari traditional dish or even Mooli ki Sabzi (white radish curry) which is a staple of Punjab.
There are umpteen ways of adding these vegetables to eat in winter to your diet, add them to your salads, smoothies, soups or prepare different dishes as loved by your tastebuds. The most important thing is that you start to consider doing so in the first place because these seasonal vegetables can prove to be a very healthy and delicious way to keep you fit. Add some physical activities like running, walking or jogging to your daily routine for good health. By mixing up your daily diet with a blend of all these, you can provide your immune system with the strength it needs during winter.
Also Read: Smashed Brussel Sprouts: A Gourmet Recipe And Its Nutritional Value
Disclaimer:
The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The monsoon season in India provides respite from the heat of the scorching summer. Monsoons might bring freshness to our surroundings. However, it also brings along potential risks for some diseases and infections. One of the primary difficulties faced during monsoons is the maintenance of food safety and hygiene. Monsoon is the perfect weather for bacteria to thrive and diseases induced by mould, fungus, worms and spoilage might quickly occur. The following precautions for the rainy season can help you maintain food safety and hygiene during this period.
Yes, washing vegetables is such routine advice. However, take extra care while washing your vegetables during the monsoon. Wash them thoroughly as, during the monsoon, vegetables might contain tiny insect larvae in their crevices. If possible, use a vegetable wash during monsoons to take additional safety measures.
Fruits and vegetable storage should be done in the refrigerator to avoid any chances of spoilage. After washing they should be dried properly and stored in paper bags in separate sections in the refrigerator. Check on them and remove any fruit or vegetable in case they start getting spoiled.
The moisture in the air during the monsoon is the main reason why bacteria thrive. Keeping your food stock in airtight containers significantly reduces the risk of spoiling or moulding. Storing items like salt or sugar in glass containers also eliminates the risk of moisture spoiling their consistency. Keep your food items crisp and dry during monsoons by storing them in glass or stainless steel airtight jars.
Refrigerators can keep away mould and reduce the risk of food getting spoiled. However, an unclean refrigerator might have a negative impact as it becomes a breeding ground for fungus or harmful bacteria. Food particles might get stuck in the corners of refrigerators, thus it is crucial to clean your refrigerator at regular intervals. A solution of vinegar and baking soda along with warm water is great for cleaning your refrigerator shelves. Dry your refrigerator racks properly after cleaning them. You can reduce odour and also absorb excess moisture in the refrigerator by keeping a small container with baking soda in one corner.
Monsoons are not a good time to keep your food out for too long. The excess moisture can easily spoil food items like bread and even vegetables. The tropical weather in India is amicable for fungus growth and the moisture in the air during monsoons aid fungal growth in our food. Take care to always store your food in airtight containers or the refrigerator.
Using dry spoons to use condiments is a very underrated precautionary method. During the rainy season, moisture already damps condiments in our kitchens. Use a dry spoon to use condiments like spices, flour, salt, etc as even a little bit of moisture may spoil these condiments.
Your freezer can be very helpful during the monsoons. Freezing your pulses, grains and rice after buying them can help dehydrate the products and help you store them safely during the monsoons. Freeze these products for 1 – 2 days right after purchasing them and then store them in airtight containers.
Vegetables and fruits in the monsoon season can be refrigerated easily and stored but what about other food items? Age-old home remedies like using herbs to keep insects away from food are very beneficial during the monsoons. Herbs and spices like neem, cloves, turmeric and dried chillies can be stored along with pulses and rice to keep insects away from them during the monsoons. These are natural insect repellants. Putting a few grains of rice along with sugar and salt can help them be free from moisture as the rice grains absorb any excess moisture in the container.
Fruits and vegetables top the list if you are looking for healthy food to eat during the rainy season. These help in keeping your immunity levels high and naturally fend off any diseases which might harm you. Seasonal fruits and vegetables during the monsoon should be consumed in abundance as they are the freshest produce available during the season.
Herbs and spices like ‘tulsi‘, ginger, black pepper, turmeric and clove are great to be consumed during the monsoon. These boost our body’s immunity and also help us keep cosy during heavy rains. Adding these to a warm cup of tea can really liven up a gloomy monsoon day.
Bakery items are very prone to attract moulds during the monsoon season. Consume them on the day that you purchase them and avoid storing them for long periods. Only purchase as much as you need and do not purchase them to store for later consumption.
The rainy weather is perfect to enjoy fried snacks, however, be aware to not consume excessive fried items. Strictly avoid street food during the monsoon, however, homemade fried items from time to time during heavy rains will not pose any dangers to your health.
This is the time when fishes (especially saltwater fish) lay eggs. During their breeding season, it is best to avoid including fish in the menu because many people have a hard time digesting fish eggs.
Cooking with leftover oil can trigger stomach infection during the monsoon when our digestive systems are sluggish.
The monsoon season in India is a sight to behold and leaves the surroundings fresh and nurtured. The season brings with it great seasonal fruits and vegetables like pineapples, pears, bottle gourds, bitter gourd and fresh herbs. Enjoy the full potential of these monsoon vegetables and fruits by following the simple suggestions above. Take care of your food habits and avoid getting too wet in the rain, as it might cause illnesses.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Food is the best topic for everyone at any time. Now, most of the people are health conscious about their food! There are massive amounts of foods that are healthy and tasty. You can welcome good health by filling your plate with fruits, vegetables, protein and other whole foods.
Various food items are healthy and should be eaten regularly. A balanced diet is the secret of good health. Although it is difficult to make a list of all healthy foods, here we tried to enlist few popular healthy foods that you must add to your diet –
Broccoli is the trending vegetable in the diet chart these days. It is a cruciferous vegetable that can be consumed raw and cooked. It is an excellent source of vitamin C, minerals – calcium, potassium and proteins.
Green leafy vegetables are an essential part of our healthy diet. Leafy vegetables such as spinach, kale, micro-green, collard-greens and celery are rich in multiple vitamins, minerals, antioxidants and fibers.
Spicy, hot peppers are crunchy and sweet. It is also a great source of antioxidants and vitamin C. Bell peppers come in several colors, including red, yellow and green. It contains a metabolism-boosting compound, dihydrocapsiate and high vitamin-C content. Sweet red and green peppers can help you lose weight.
Carrots are a well-known vegetable that help your eye health. It is rich in vitamin A, vitamin C, vitamin K, potassium and fiber. Beta-carotene-the compound that gives carrots their orange hue may help reduce the risk of getting cancer and eye disorders.
Without onion, our meals are incomplete. Onions have a strong flavor and quercetin, a flavonoid that increases blood flow and activates protein.
Garlic is essential with its multiple benefits. It is rich in bioactive organo-sulfur compounds that have biological effects on our bodies.
The most trending fruit this day is avocado. Avocado is a sweet and creamy fruit rich in healthy fats, vitamin B, vitamin K, vitamin E and fibers.
Apples are a great source of vitamins, fibers and antioxidants. It helps to destroy free radicals in the body that are harmful. Apples can be a perfect snack if you find yourself hungry between meals.
Berries like strawberry, blackberry and blueberries are an excellent source of antioxidants and vitamin C. They are highly nutritious and low in both carbs and calories.
This super-fruit is rich in a high amount of potassium. It is also rich in vitamin B6 and fiber.
It is one of the best citrus fruits that are rich in vitamin C and antioxidants. Citrus fruits such as oranges, lemons and kiwi are beneficial for our health.
Almond is one of the greatest nuts amongst other nuts. It is rich in vitamin E, antioxidants, magnesium and fiber.
Walnuts are a good source of healthful fats, protein and fiber. They may enhance heart and bone health and help in weight management.
Chia seeds are the most beneficial seeds for our body that contain significant amounts of omega-3 fatty acids, magnesium, manganese, calcium and various other nutrients.
Flax seeds are nutritious seeds that may be beneficial for heart health and reduce the risk of stroke. It is rich in alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid.
Pumpkin seeds can be consumed raw or roasted that can keep you full and energized longer. It is an excellent source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids, iron, calcium, vitamin B2, folate and beta-carotene.
Based on my experience, including 25 grams of soy protein in your daily diet can be beneficial in reducing cholesterol levels when combined with a low-fat diet. The soy protein’s mechanism of action involves lowering LDL cholesterol, the “bad” cholesterol, and potentially improving your overall heart health.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Whole grains such as oats, barley, wheat and millets are high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.
Lentils are the type of pulses that provide high amounts of fiber, magnesium and potassium.
It is the best and tasty option of vitamins, including B-2 and B-12, proteins, calcium, essential amino acids and leucine. The egg yolk contains more nutrients than the egg white.
Chicken is low in calories, fat and also cost-effective. It is the best source of proteins.
Lean beef is the best source of proteins, vitamins and iron. Lean beef helps muscle growth, reduces tiredness and fatigue.
Fatty fish such as salmon and mackerel are excellent sources of omega-3 fatty acids, vitamin D and calcium.
In my experience, incorporating beans and lentils into your diet can have several health benefits. These legumes are rich in fiber, which can help regulate blood sugar levels and improve digestive health. Additionally, they provide a good source of plant-based protein, making them a nutritious and filling option for your meals.
Dr. Rajeev Singh, BAMS
Also Read: Brown Egg Vs White Eggs: Decoding Nutritional Facts and Myths
Whole milk contains all nutrients which your body requires. It is very high in vitamins, calcium, quality animal protein and healthy fats. It is essential for your bone growth.
Yogurt is fermented milk that includes live bacteria. It works as probiotics that help to improve immunity and metabolism. It is also rich in calcium and proteins.
It is a very delicious and nutritious source of calcium and protein. Cheese is low in carbs and sugar.
Several foods are essential for our body to grow. Hence, it is tough to label a specific food as nutritious. Many of the foods are a great snack and packed with vitamins and antioxidants.
Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
During this lockdown period, we have to take all the necessary steps to stay healthy.
But how will we remain healthy if we couldn’t pick and choose what food we should consume? Many people have been purchasing the wrong kinds of food which is why they have to keep going back to grocery stores for the things they need.
We should all try to limit our visits to the markets and local grocery stores as much as possible. How can you accomplish that? By preparing a careful list of all the foods you might need in the upcoming weeks.
And remember, let’s not panic buy, we might be buying up more food than we need and denying others their rightful share.
You have to carefully prepare a list of foods that will see you through to the end of the lockdown. There are 2 criteria that you must apply before you decide which food items you need.
To help you prepare your shopping list here is a list of 7 foods you need to stock up on right now.
Buy as much of these grains as possible-
Grains are the staple of Indian cuisine. Besides, whole grains have plenty of health benefits.-
Dal is a popular high protein dish in India. Get yourself as many different types of dal or legumes/pulses as possible. Here are some nutritious pulses-
How will pulses help us?
Just because we are in the middle of a pandemic doesn’t mean we should forgo snacks! Get yourself a few packets of whole wheat crackers. These crackers taste good and munching on them can give us a moment of happiness during these bleak times. Besides, they are good for your health too –
It’s time to change your routine if most of your snacks are sweet, oily, or excessively salty. You may have healthy alternatives for a fast snack if you make better replacements when you buy your essentials. A tasty, wholesome, and crispy whole-grain snack option is popcorn. Popcorn kernels and a reasonably priced popper machine are the substitutes. Even air poppers for the microwave are available.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Good news lovers of vegetables and health freaks! There are a few vegetables that you can store for a long time. So go ahead and buy-
Some of these veggies like beets, carrots, radishes, will have to be refrigerated. But they will easily last a couple of weeks. Vegetables will –
In my opinion, one can consider having peanut butter in moderate amounts. Peanut butter can function as a readily available source of protein and as a quick snack. Choose natural peanut butter as it contains natural, healthy fats that keep you full and have half the sugar. Additionally, keep your intake to 2 teaspoons to avoid overindulging.
Dr. Rajeev Singh, BAMS
Liquid milk is in short supply right now. That is why you should buy a few packets of milk powder (shelf life of 1-2 years when unopened). You can use it as an additive for your tea or coffee or simply dilute it in warm water and drink it as milk. Powdered milk has all the benefits of liquid milk and will-
These are filling snack options that stay edible for months. Nuts like peanuts, almonds, cashews will-
Also Read: Foods to Avoid with Trulicity: A Comprehensive Dietary Guide
If push comes to shove and vegetables and pulses become hard to come by, you can consume chapatis or rice with ghee. Ghee and butter have loads of benefits-
Do not go out multiple times to purchase foods you need. Make a list and shop wisely. With the foods we mentioned, you can stay strong and healthy throughout lockdown. Stay at home, follow the social distancing guidelines and you will emerge from the COVID-19 crisis healthy and fit.
You can now assess yourself and your loved ones for Coronavirus risk at home with PharmEasy’s AI-Powered Bot – Covid Assist. Click below.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
A heady mix of vitamins, minerals, protein, antioxidants and other nutrients, leafy greens contain all this and more. If you need any more convincing, they are good for your heart, blood sugar, immune system and cell repair. The comprehensive list as under will point you in the right direction.
Spinach is rich in iron and fibre, low in fat and cholesterol. It is good for weight control, eyes, bones, and blood pressure. As a part of every world cuisine, it is the most common green found.
Fenugreek is good for the hair, digestion, anaemia, respiratory disorders and diabetes and for lactating mothers. In Indian food, it is used extensively in rotis and curries.
Parsley is packed with vitamins A and C. It powers the immune system and is a natural detoxer. It improves liver and kidney function.
Apart from freshening up our palate, mint benefits weight loss, asthma, depression, skin problems, and nausea. Mint can also be helpful in the treatment of bowel disorders like Irritable Bowel Syndrome (IBS). It has also been found useful in relieving the discomfort caused due to indigestion. Apart from all these, mint also has several other proven benefits like improving brain function, reducing pain during breastfeeding, and helping combat symptoms of the common cold.
Cabbage is richer than oranges in Vitamin C. It fights cancer, Alzheimer’s, skin diseases, and strengthens bones. Cabbage has also been found effective in reducing inflammation in various parts of the body. While Vitamin C acts as antioxidants for the body, the other nutrients of cabbage may help reduce cholesterol, improve digestion, and lower blood pressure. Therefore cabbage is often considered a great leafy green vegetable that helps to maintain a healthy heart.
Regular consumption of these ensures blood and liver detoxification, lowering cholesterol, and improving skin and eye health.
Lettuce is rich in essential vitamins, nutrients and minerals that lower cholesterol, fights cancer, regulates sleep and blood pressure and protects neural health.
Curry leaves are useful in stomach ailments, diabetes, to balance cholesterol and are anti-carcinogenic.
It improves cardiovascular health, strengthens bones and stops hair loss.
Asparagus strengthens the immune system, aids weight loss and help with a hangover.
Basil fights cancer, lifts mood, combats stress and is beneficial in the flu. There are different types of basil leaves like sweet, Greek, Thai, holy, cinnamon, and lettuce basil, each with its unique set of health benefits. Sweet basil is considered healthy for the heart as well as the brain since it helps to reduce blood pressure, cholesterol, and also improve mental alertness. On the other hand, varieties like holy basil have been found to be effective in regulating blood sugar.
They improve bone health, enhance vision, benefit from viral infections, and lower blood sugar levels.
Collards fight cancer, lower blood pressure, detoxify, prevent arthritis, cataract and muscular dystrophy.
Kale, increasingly a part of smoothies and salads, prevents metastasis, fights cancer, detoxifies, improves heart function and even aids brain development in babies.
A potent analgesic, betel leaf improves digestion, clears acne, increases appetite, and promotes oral health. It has various other antiseptic and anti-oxidative benefits.
Beet greens promote healthy bones, teeth, skin and blood vessels. They power up the immune system, improve vision and maintain cellular health.
Watercress boosts immunity, fights cancer, supports thyroid function and adds a copious amount of fibre to the diet. It improves brain health, helps in pregnancy and reduces asthma.
Celery improves cardiovascular health, reduces blood pressure, decreases cholesterol, and boosts digestion and weight loss.
Apart from enhancing the flavour of the food, fennel improves skin and cardiovascular health, prevents cancer, boosts digestion, reduces blood pressure, relieves hiccups, and treats flatulence.
The humble coriander has more benefits than just enhancing the taste of food. It improves menstrual health, reduces cholesterol, reduces digestive problems, keeps the urinary tract healthy, prevents inflammation, and lowers blood sugar levels.
Also Read: Pumpkin Leaves: Unfolding the Forgotten Nutritional Benefits
While most people may not love leafy green vegetables such as those on this list, they are in fact extremely nutritious. Most of these leafy green vegetables are cultivated year-round meaning you can always buy them at your nearest grocery market. Therefore you will be able to add them to your regular diet almost any time of the year. Moreover, with a multitude of health benefits provided by leafy green vegetables, you now have all the more reason to consume these 20 super healthy leafy green vegetables regularly.
Also Read: Is Celery Good for You? Analyzing the Research-Backed Benefits
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