Monday March 30, 2020

5 Ingredients Women Should Include in Their Diet

Women's Day: Must have essentials for every woman's diet

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Women diet
Here are some kitchen ingredients that every women should definitely include in their diet. Pixabay

While the rules of healthy eating are universally the same — eat healthy, move more, avoid stress and sleep better — there are some specific foods that can give women a definite advantage in terms of health. Women should follow this for a healthy lifestyle.

With the International Women’s day upon us, Kavita Devgan, Nutrition Expert, Tata Nutrikorner lists five oft-ignored ingredients that are part of the Indian kitchen, and must find their way into every woman’s diet.

Turmeric

Spices are rich in natural oils that help the body in building immunity, digestion and cleansing. Often spices are extracted from these very natural oils and in-turn lose their health benefits. How do you know your spices are healthy and loaded with natural oil? Sniff it! The stronger the smell, the more it is replete with natural oil, the healthier it is for your body.

Researchers have been studying the low Alzheimer’s disease incidence in India and high consumption of turmeric and are becoming confident of a connection there.

Women diet
Every women should include turmeric in their diet for a healthy lifestyle. Pixabay

Curcumin, a component of turmeric is the protective agent here. It supports better memory, focus and cognition by increasing growth of new neurons and fighting various degenerative processes in the brain. With women being multitaskers in their everyday life, it is important to consume turmeric which has at least three percent curcumin for a healthier mind and body.

How much: Just a pinch a day in your tadkas (tempering) or as haldi milk every night

Coriander powder

Coriander seeds help control blood sugar, cholesterol and free radical production. They also help lower levels of bad cholesterol, while increasing levels of good cholesterol. More importantly, they are known to be anti-carcinogenic. Coriander is known to prevent hair fall and contain natural stimulants that stimulate the endocrine glands to maintain proper hormonal balance in the body thus alleviating menstrual pain and irregularities.

How much: Add a pinch to all tadkas every day.

Women diet
Every women should consume about 5 gm of branded vacuum evaporated iodised salt per day. Pixabay

Iodised salt

Many women are unknowingly deficient in iodine especially if they are a vegetarian as Iodine is found mostly in seaweed, dairy, tuna, shrimp and eggs. This deficiency affects thyroid hormones negatively and results in Intellectual disability. The common symptoms of iodine deficiency are fatigue and weakness, hair loss, dry, flaky skin, feeling colder than usual and trouble learning and remembering. To ensure that everyone has a sufficient intake of iodine, WHO and UNICEF recommend universal iodization of salt.

How much: About 5 gm of branded vacuum evaporated iodised salt per day

Besan

Besan (gram flour) delivers fibre helping keep constipation at bay. A collagen formation booster, it has anti inflammatory properties that helps prevent fatigue and iron deficiency in the body. Being a rich source of B vitamin thiamine, include besan in your diet to feel energetic and rejuvenated.

How much: Two to three times a week

Also Read- Caffeine Does Not Stimulate Creativity: Study

Lentils

Well, the three solid pillars of good health are: enough nutrients, good quality protein, and fibre for gut health – and lentils (dals) deliver all three in abundance. Plus they are a very cost effective source of good quality protein – a boon for vegetarians particularly as they often don’t score enough of this macronutrient. Lentils deliver the hard to find nutrient – folic acid that is essential for health. Enough folic acid helps prevent birth defects in pregnant women.

How much: Two servings of (any) dal every day. (IANS)

Next Story

Here Are Some Health-Boosting Beverages Which You Can Try

Want to have a quick, refreshing drink that also boosts your health and immunity? Look no further

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Beverages
Beverages can make you feel refreshed and energized. Pixabay

Want to have a quick, refreshing drink that also boosts your health and immunity? Look no further, these recipes don’t come out of a bottle and are healthier options suggests Chef Ayesha Nallaseth, Culinary Product Specialist, Tupperware India.

Banana Walnut Shake

Ingredients:

Half tropical cup banana,
peeled and quartered
1 cup milk
2 tbsp walnuts
chopped
4-5 ice cubes
Honey to drizzle

Method: Chop the banana and walnut. Add the mixture to Tupperware Quick Shake, pour milk, honey and ice cubes and shake well till well incorporated and serve immediately.

Tip: Complete food for the nerves, muscle, immunity and brain to save them from damage and boost recovery.

Ultimate Green Smoothie

Ingredients:

1 cup soy milk/almond milk
1 cup spinach leaves
1 banana
1 tbsp peanut butter

Breakfast Drink, Almond, Cocoa, Nibs, Shake, Banana
Healthy beverages may actually boost your immunity and help you stay fit in long run. Pixabay

Method: Add the spinach leaves banana and peanut butter and finely chop. Add ice cubes to quick shake add the above mix and soy or almond milk and shake well. Serve chilled.

Kahwa tea

Ingredients:

2 cups water
1 Tsp tea leaves
2 tsp sugar
4 green cardamom
1 pc Cinnamon stick,
4 to 5 strands saffron (optional)

ALSO READ: Researchers Develop New Framework To Select Best Trees For Fighting Air Pollution

Method: Boil water add the tea leaves and sugar and strain and pour it in the flask. Then add the cardamom, cinnamon sticks and saffron strands.

Close the flask. Serve using smidgets as a welcome drink. (IANS)