Foods to help you sleep better

Importance of a sound sleep

Sleep plays an important role in good health and well being throughout your life. Getting optimum quality sleep at the right times can protect your mental health, physical health and quality of your life. The way you feel when you are awake depends in part of how you have slept. Sleep helps your brain work properly. While you’re sleeping, your brain is preparing for the next day. It’s forming new pathways to help you learn and remember information. During sleep, your body heals and repairs tissues and blood vessels. Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.

Food to help you sleep better

Warm Milk

According to Ayurveda, consumption of warm milk is highly recommended at night before a good night sleep. Milk contains amino acids known as tryptophan, which supposedly prompts sound sleep. It also contains melatonin that is said to regulate the sleep and waking up cycle. Since milk also contains all the amino acids, it helps your muscles recover from the day”s stress during sleep.

Tart Cherries

Cherries are naturally high in melatonin, the primary hormone involved in governing your sleep-wake cycle. In fact, in a small clinical trial, participants drank tart cherry juice concentrate for seven days. The researchers found that after just one week, the participants who drank cherry juice had significantly higher levels of melatonin in their bodies. This was associated with greater time spent in bed, higher total sleep time, and better sleep efficiency. The benefits of cherries may not be limited to cherry juice. Eating dried tart cherries also supplies a source of melatonin.

Almonds

Almonds are not only good for your brain, they are among the best foods to promote sleep as well. Almonds contain high doses of melatonin, a hormone that helps regulate the sleep and waking cycle. A 1 ounce serving of whole almonds contains 77 mg of magnesium and 76 mg of calcium, two minerals that may promote muscle relaxation and sleep. You can combine almonds with warm milk for a sure shot remedy of good night”s sleep.

Chamomile Tea

For thousands of years, chamomile has been used to help calm the mind and body in a natural way. It is commonly regarded as a mild tranquilizer or sleep inducer. Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea. Apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep.

Kiwi fruit

Kiwi is a superfood which is known for its refreshing sweet and tarty taste. It is loaded with essential vitamins and minerals to give you a nutritional boost. Apart from being a high source of vitamin C, dietary fiber, folate, vitamin A, B 6, B 12 and E, it is a sleep inducer as well. Numerous studies have revealed that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders.” It is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep.

Bananas

Bananas are mostly made up of fast-digesting carbs. And fast digestion is definitely your goal when you’re snacking before bed. Bananas are also a good source of magnesium, which helps calm stress hormones and so can promote sleep. They contain magnesium, potassium and tryptophan which together promote muscle and mind relaxation and help you in sleeping better.

So the next time you think you are not able to sleep well, include these foods in your diet and see the difference!

How fit is INDIA

Why fitness is important in today”s time

People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place.

Problem of obesity in India

 Obesity in Indian has reached an alarming rate in the 21st century, with morbid obesity affecting 5% of the country’s population. India is following a trend of other developing countries that are steadily becoming more obese. Unhealthy, processed food has become much more accessible following India’s continued integration in global food markets. This, combined with rising middle class incomes, is increasing the average caloric intake per individual among middle class and high income households. Obesity is a major risk factor for cardiovascular disease too and makes people with obesity at greater risk of coronary diseases.

India is gaining weight. Traditionally known for malnutrition, Indians now report more and more frequently with overweight, obesity, and their consequences. Indians exhibit unique features of obesity: Excess body fat, abdominal adiposity, increased subcutaneous and intra-abdominal fat, and deposition of fat in ectopic sites (such as liver, muscle, and others). Obesity is a major driver for the widely prevalent metabolic syndrome and type-2 diabetes . Although this phenomenon is a global one, India is unique in that it has to grapple with both over and under nutrition at the same time. 

Reason for obesity

Wrong eating habits

This is one of the major causes of obesity. Obesity never develops overnight, it progresses with poor diet.

Junk and Fast Food

As people tend to eat out more often, the consumption of junk food is among key causes of obesity. During childhood, children fed junk food will find it hard to develop good eating habits.

Low physical activity

Lack of physical activity aided by technology boom is making us physically inactive and leading to people becoming obese.

Lack of awareness

A major section of population still lacks basic knowledge about right nutrition, which is again among major causes of obesity.

Fitness Culture in India

In India, We don’t take fitness seriously. Let’s admit it! There has been a spike in Yoga centers, gyms, and zumba classes in every nook and corner of every city, but the truth is that Indians don’t take fitness seriously.

Mindset for fitness

We don’t normally encourage anyone who adopts to a healthy way of living. For example, a person cycling to work will be mocked for being a miser or will drive out of the road honking by the cars and bikes considering him/her to be a nuisance. We are good at making up excuses for not getting up for a workout or a morning jog. If you are a young person joining Yoga, your peer will mock you by telling you to go and meditate in the Himalayas. The problem is that in India exercise is seen as an unusual activity, a fad or an indulgence of the elite. If you workout people comment. Later, we take shelter under the guise of ‘Body shaming to hide our body shape due to non sedentary lifestyle.’

Lack of physical activity in modern India

Our ancestors come from a generation which used to do hard work in agricultural fields. When we migrated to cities we became lazy and got sucked into our comfort zones. This laziness got passed on from generation to generation, we still continue the same practice. What most Indians don’t realize is that everyone has to exercise irrespective of what they are doing in life.

This independence day, lets take a pledge towards a fit INDIA

Simple tips and tricks for you to follow to take a step towards a healthier you

Move more

Moving is the most underrated exercise! The more you move, the more calories you burn throughout the day and more active you feel. Ditch the elevators and always take the stairs.

Eat right

Do not eat junk food and fast food unnecessarily. Avoid deep fried food and opt for baked or grilled options. Home cooked food is cheaper,safer and healthier than food bought from outside.

Educate yourself about healthy habits and nutrition

You are what you eat. If you do not know what and how much you are eating, it becomes very difficult to ascertain the pros and cons of food items you consume. So be aware of ideal quantity of food items to be consumed and their nutritional facts i.e. fat, carbs and protein content.

Fit India Campaign

During the ‘Mann Ki Baat’ programme on 25th March 2018, Prime Minister Narendra Modi gave the clarion call for a ‘Fit India’ – a movement to take the nation forward on the path of fitness and wellness.

In a bid to make India fitter, Union Minister Rajyavardhan Singh Rathore on Wednesday started a fitness challenge – ‘Hum Fit Toh India Fit’. Rathore passed on the challenge to team India skipper Virat Kohli and actor Hrithik Roshan who also posted their videos on social media. “Whenever I see the prime minister, I get inspired…He wants all of India to be fit,” Rathore said in the video, before starting with a round of push-ups. “Post pictures and videos of how you keep yourself fit and send a #FitnessChallenge to your friends on social media,” he tweeted.

Within three days, the challenge has gone viral with many celebrities and political leaders like Sania Mirza, Saina Nehwal, Anushka Sharma, Jayant Sinha, Kiren Rijiju, among others taking it up and even Prime Minister  Narendra Modi promising to share a video of the same.

Foods to eat after workout

So now you have given it your all at the gym. You have drained yourself out, feeling exhausted and your tired muscles are demanding fuel. This is the time to feed your body with the right nutrition to kick start the recovery process so that your broken muscle fibres can be repaired and new and stronger muscles can be recruited in the recovery process. After workout, protein is essential as it provides the body with all amino acids needed to repair muscles. Carbohydrates are essential to replenish the depleted glycogen stores in the muscles.

Top 5 post workout foods

Eggs

Eggs are an excellent source of high-quality protein. One whole egg contains roughly  6 grams protein whereas one egg white has 3 grams protein.. Eggs are a complete protein, meaning they contain all of the essential amino acids. The best way to eat eggs after your workout is to mix five egg whites with one or two whole eggs. This way you are consuming approximately 21 g of protein and still getting all the good stuff in the yolk without going overboard on the fat and cholesterol. Add 2 slices of toasted multigrain bread for the carbohydrates.

Rice with chicken/kidney beans

Rice are one of the best source of carbohydrates. Those looking for weight loss should consume brown rice and those looking to build muscle can consume either brown or white rice. Chicken or kidney beans provide the right dose of protein and when combined with rice they become a complete protein and the ultimate post workout food to fuel your body and recover your muscles.

Whey protein

Whey protein has become one of the quickest and easiest ways to consume a good amount of protein without any inconvenience. It is a complete protein which means it contains all the essential amino acids. Just add a scoop to water or milk and you get a solid 20-25 grams of protein. Post workout you can make a power packed protein smoothie by adding 1 scoop of whey protein to milk and adding 1 banana and 1/2 cup oats. This will give you the combination of fast acting carbs, complex carbs to replenish glycogen stores, potassium to reduce muscle fatigue and protein which help to recover your muscles.

Oatmeal

Oatmeal is a very good choice for a post workout food. Add a scoop of whey protein or greek yogurt or have a glass of milk along for your protein requirements. The complex carbohydrates in oats help in replenishing glycogen stores and work along protein to aid in recovery and the fibre in oats slows down the digestion which helps you to keep full for a longer time. You can add cinnamon powder and chia seeds, flax seeds or other fruits like strawberries to improve the taste.

Chocolate milk

There’s no reason not to reach for fat-free chocolate milk after your next workout. Studies have showed that chocolate milk made from low fat milk is a great post workout drink. It helps to replenish muscle glycogen stores which help in recovery process and the protein content from milk aids in muscle growth. There is nothing magical about the cacao itself in chocolate milk, it’s the extra carbs — the sugars — that create the perfect potion. Milk alone does not contain enough carbs but chocolate enhances the carb protein ratio.

Foods to eat before workout

So you have decided to get fit and bought a gym membership..congrats! But now you have to make sure that you consume the right type of food items before your workout to ensure you have the right energy and intensity during your workout session.

Importance of pre workout nutrition

Pre-workout nutrition is the meal you eat or drink before working out and is usually consumed between 1 – 3 hours before your workout.

The pre-workout meal is important for providing you with the fuel you need to perform your workout and aids in

  • Preventing muscle glycogen depletion during your workout
  • Reducing muscle protein breakdown when working out

To get these benefits you want your pre-workout meal to be a mix of carbohydrate and protein. Whether you eat or drink this mix is up to you and will depend on how close to your workout you have you eat and what your preference is. 

Before workout out body needs carbohydrates for energy during workout and some amount of protein to minimize muscle loss during workout. Fat should be avoided before workout as it is digested slowly and can interfere during workout by causing a feeling of heaviness during workout.

Top 5 pre workout foods

Potatoes/ Sweet Potatoes

These are among the cheapest and most effective foods to be consumed before your workout session. The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Potatoes  contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. Consume yogurt with them for taste and added protein.

Go Bananas over Bananas

Bananas are one of the best foods you can eat within an hour before or after your workout. They are loaded with carbohydrates which provide you with the energy to go through your workout. Bananas also contain beneficial nutrients such as potassium, fiber, vitamin C, vitamin A, magnesium and folate. 2 bananas 45 minutes before workout will provide you enough energy to crush your workout.

Oatmeal

Oats are full of fibre and complex carbohydrates. You can consume 1 cup of oats cooked in water and mix half scoop of whey protein to boost its protein content. Top your oatmeal with chia seeds, flax seeds, berries, bananas or nuts for added nutrition. The presence of the beta-glucan fibre is responsible for its slow energy release and this fibre additionally helps regulate blood glucose too. Eating oats before a workout has proven to enhance exercise performance in a profound way.

Peanut butter banana honey sandwich

Some people may argue that peanut butter contains fat and should be avoided before workout. But this is a tried and tested meal which is extremely tasty too. The multigrain bread provides carbohydrates and peanut butter adds to the protein content. Add honey for taste and its goodness. Add banana to further increase carbohydrate content and for added boost of energy before workout.

Smoothie

This is the best choice for those who are short on time. Take 1 cup oats, banana/apple, half scoop protein/Greek yogurt, mix them all in a blender and you are good to go. The right mix of complex carbohydrates, protein and fiber gives you the perfect nutrition before workout in which the carbs provide you the right dose of energy and protein helps to reduce muscle breakdown during workout.

Can you build a body without supplements?

Everyone wants to build muscle whether they are girls or boys. But muscle building depends on your nutrition & workout (proper workout). Building muscles results from a proper weightlifting program followed with a balanced diet plan. 

So is the answer yes or no?

The answer is- YES AND NO.

You can build a body without supplements if you follow these tips-

Consume enough good quality protein in your diet

Protein is the building block of our muscles and it is essential for muscle repair and growth. When you exercise, small micro tears happen inside your muscles. To repair them and add new muscle fibres, protein is required. Protein contains the essential amino acids needed for muscles to repair the wear and tear. To build muscle, aim for 2x protein(in grams) than your body weight. Eg- a person weighing 80 kg should consume 160 g of protein.

Do not use weights that are too light or heavy

If you use weights that are too heavy then you’ll just end up using bad technique and you’ll end up working the weight instead of actually working your muscles. On the other hand if you use weights that are too light then you will not be using enough intensity to build bigger muscles. So choose the right weight.

Workout 4-5 times a week

Muscle building is not an easy process and you need to be consistent for a long time. Hit the gym with full intensity for 4-5 days a week and workout with all the effort and strength you have got. Push yourself again and again and your body will be forced to build new muscle.

Do not ignore the importance of good sleep

Muscle building does not occur at the gym. It occurs while you are sleeping. At the gym, you workout and tear the muscle fibers and while sleeping all the recovery process is done. So basically, you grow while sleeping and that is why aim for at least 7 hours of sleep everyday.

Protein is protein..whether from food or supplements

Your body does not know whether the protein you consume is coming from whole food or supplements. At the end of the day 30 g protein from chicken would be utilized by the body in the same way in which 30 g protein from whey protein would. In fact, consuming protein from whole foods takes your body more effort and your body burns more calories digesting protein from whole foods against the protein from supplements which is easily digested.

You CANNOT build a body without supplements if

You are busy throughout the day

We all know it is easier said than done. Not everyone among us has the time to cook meals and consume chicken breasts, eggs and other protein rich foods in every meal. So in this case protein supplements come to our rescue as they are more convenient than whole food and do not require preparation time. There are instances when a person cannot consume 8 boiled eggs but can easily take a protein shake.

The Conclusion

At the end of the day, it all comes down to your convenience. If your lifestyle allows you to consume protein rich foods throughout the day and you can fulfill the needs then there is no need to add supplements.

If you remain busy and find it difficult to consume whole foods in every meal, then just for the sake of convenience you can add protein shakes on the days when you are unable to fulfill protein needs.

PROTEIN IS PROTEIN..WHETHER IT COMES FROM WHOLE FOOD OR SUPPLEMENTS.

Celebrity Diet And Workout- Khiladi Akshay Kumar

There is a reason he is called KHILADI

Bollywood superstar Akshay Kumar is about to turn 52 this year but he does not look a day older than 35! That’s what fitness does to you if u are consistent over the years. The actor is well known for his strict diet and fitness regime. It’s common knowledge that Akshay was a martial arts expert, even before he entered Bollywood, and his relationship with fitness is still going strong. 

Holistic approach towards fitness

His superbly toned physique and still youthful looks aside, Akshay Kumar has a very holistic approach towards fitness. He was perhaps the only Bollywood star among his contemporaries who performed his own stunts in several films. As such, he is a fitness icon and an idol to millions of Indians across the globe. But, his fitness mantra is impossibly simple – a good night’s sleep, a clean and healthy diet, and a disciplined workout routine.

The Diet

The actor does not believe in dieting. He has admitted time and time again and yes, it’s still possible to look the way the fit actor does, even without dieting. Akshay Kumar believes in eating everything, but he eats his meals at the right time. The actor is known to finish his dinner before 7 pm every day.

  • Breakfast: Parathas and a glass of milk
  • Noon: A bowl full of fruits
  • Lunch: Roti, dal, green vegetables, chicken and a bowl of curd
  • Evening: a glass of fresh juice without sugar
  • Dinner:  very light dinner. His dinner includes soup, salads, and veggies

He never indulges in vices!

The actor never indulges in any ‘vices’, including alcohol, cigarettes or even caffeine! Yes, you read that right – Akshay Kumar has been known to keep away from even tea and coffee. His reason for being so careful with what he consumed is simple – “If you smoke or drink, you will not have the stamina to workout.

Prefers home cooked food

Akshay Kumar believes in following a balanced diet and his love for home-cooked food is the stuff of legends. “Whatever your mother makes at home is the best,” believes Akshay, who is a firm believer in the magical properties of a glass of haldi doodh (turmeric milk) for a good immunity and honey with warm water to remedy a sore throat. Here’s what a typical Akshay Kumar meal plan looks like – Milk and paratha for breakfast; followed by a snack of fruits and nuts, lentils with brown rice and veggies or lean meat for lunch, and soup and sautéed vegetables for dinner. But, it’s not easy even for Akshay Kumar to stave off hunger pangs post dinner, but he tides over those by eating an egg white omelette or anything similarly easy to digest.

He is not limited to gym

Akshay Kumar maybe obsessed with fitness, but he claims to have never been obsessed with just building abs. He loves kick-boxing and shadow-boxing, as well as yoga for a strong mind and flexible body. He also enjoys playing basketball and trekking. He regularly posts himself taking part in some form of an outdoor physical activity, whether it is playing volleyball on Juhu beach or swimming during summers. So apart from hitting the gym, he believes in doing body weight workouts, plays sports and never limits himself towards traditional gym workouts.

His fitness secrets

Akshay Kumar is a fitness freak actor, who has shaped his toned and sporty body through martial arts, adventurous sports, natural therapy and discipline life. Akshay Kumar is a fitness enthusiast who follow strict lifestyle regimen to maintain himself fit and healthy. He plays basketball and enjoys trekking. He prefers climbing staircase when hard to get time for martial arts, especially during shooting. During the shooting of “Singh is King”, he climbed 74 floors in Singapore. He is so fond of climbing that the actor has planted an artificial tree in his gym. His workout regimen focused upon fitness of the body instead of muscular one, so he completely disagrees with food supplements and steroid to make muscles. 

He does an array of exercises

  • Every day he gets up at 4.30 am in the morning and goes for one hour swimming.
  • Martial arts (1 hour)
  • Yoga and stretching exercises
  • Meditation (1 hour)

His fitness secrets is to get early in the morning and mixing various fitness regime to avoid monotonous exercises. He believes that martial arts and Yoga provide physical fitness and inner balance. His inclination is towards natural therapy to make himself fit and hot.

Disciplined Life

Akshay Kumar is popularly known as the one of the most disciplined actors in Bollywood. Akshay Kumar, the versatile actor is strictly follows discipline lifestyle and more appropriately near to the proverb “Early to bed, early to rise makes one healthy and wise”. He finishes his dinner early in the evening and likes to get up by 4.30 in the morning. He stressed upon both the physical as well as the mental fitness. That’s why, he does myriads of exercises like martial arts, Yoga, meditation, basketball, trekking, kick boxing, climbing staircase, swimming and gym. He also is never seeing partying unlike other celebrities.

Indian super food- Garlic

Garlic  is a plant with long, flat grass like leaves and a papery hood around the flowers. The greenish white or pink flowers are found grouped together at the end of a long stalk. The stalk rises directly from the flower bulb, which is the part of the plant used as food and medicine. The bulb is made up of many smaller bulbs covered with a papery skin known as cloves. Although garlic is known as the “stinking rose” it is actually a member of the lily family.

Garlic uses

Garlic is widely used around the world for its pungent flavor as a seasoning or condiment.

The garlic plant’s bulb is the most commonly used part of the plant. With the exception of the single clove types, garlic bulbs are normally divided into numerous fleshy sections called cloves. Garlic cloves are used for consumption (raw or cooked) or for medicinal purposes. They have a characteristic pungent and spicy flavor that mellows and sweetens considerably with cooking.

Benefits of Garlic

Prevents heart diseases

Consuming garlic on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels. It is essential to remember that the sulphur-containing compound Allicin tends to lose its medicinal properties when garlic is cooked whole. It is imperative to consume garlic raw or semi-cooked to derive any of its benefits.

It has antibacterial properties

Garlic is one of the best kept medicinal treasures of the past era – it has been used as an antibiotic to treat bacterial, fungal and parasitic infections for the last 7,000 years. Diluted garlic extract helps children with tapeworm infections.

Good for skin and hair

The invigorating properties of garlic protect the skin from the effect of free radicals and slow down the depletion of collagen which leads to loss of elasticity in aging skin. Applied topically, garlic does wonders to skin infected with fungal infections and  provides relief from skin ailments like eczema. It is also an effective remedy for fungal infections like athlete’s foot and ring worms. All of us know about the wonders of onion for hair but its brother, garlic is no less of a hero for your thinning mane.

Prevents and treats colds

Packed with antioxidants, a daily dose of garlic in your recipes could benefit your immune system.  If a cold does sneak by, try sipping garlic tea: steep chopped or minced garlic in hot water for several minutes, then strain and drink. You can add a bit of honey or ginger to improve the taste. Packed with antioxidants, a daily dose of garlic in your recipes could benefit your immune system.

Helps to get rid of acne

Cut a clove of garlic in half and rub it over the affected area. Done regularly, the antibacterial properties found in garlic cloves will help to clear up your complexion and get rid of acne.

Prevents tooth decay and treats oral infections

Garlic has antibacterial effects on dental plaque bacteria that cause tooth decay if left untreated. Garlic also treats oral infections like periodontitis, oral thrush, and sore mouth from dentures. Garlic may be used in conjunction with antibiotics or to treat multi drug-resistant bacteria. Allicin in garlic combats bacteria by inhibiting sulfur-containing enzymes that bacteria need for survival.

Helps in lowering cholesterol levels

.Garlic lowers total and low density lipoprotein (LDL) cholesterol by inhibiting cholesterol synthesis in the liver. LDL cholesterol is harmful because it clogs blood vessels and increases the risk of heart attacks and stroke.

Lowers blood pressure

Garlic reduces blood pressure in patients with high blood pressure (hypertension). Aged garlic extract reduces blood pressure by increasing calcium and reducing  levels, which cause inflammation and elevated blood pressure.

Garlic as per Ayurveda

In Ayurveda, onion and garlic are more like medicine than food items. Ayurveda categorizes food on the basis of rasas (taste) and gunas. It defines nutritional properties of food based on six tastes – sweet, sour, salty, bitter, pungent and astringent and gunas or qualities, which are Sattva, Rajas and Tamas. Onions and garlic are considered to be Tamasic and Rajasic respectively, which means they are pungent in nature and result in an increase of bile and heat in the body.

Ayurveda specialists suggest that consumption of onion and garlic results in some negative feelings and emotions like anger, aggression, ignorance, over stimulation of the senses, lethargy, anxiety, and increase in sexual desire. Hence, those who practice meditation or choose to follow the spiritual path, live in complete avoidance of consumption of onion and garlic.

Indian Super food – Tulsi (Holy Basil)

Tulsi  is a potent herb that has been used in India for thousands of years to treat colds, coughs, and the flu. According to Ayurveda, holy basil promotes purity and lightness in the body, cleansing the respiratory tract of toxins, and relieving digestive gas and bloating. Holy basil leaves offer a rich source of essential oil, containing eugenol, nerol, camphor, and a variety of terpenes and flavonoids. The oil is a strong antiseptic against many kinds of disease-causing organisms, including bacteria, fungi, and parasites. It is considered a sacred plant by the Hindus and is often planted around Hindu shrines. The Hindu name for holy basil, Tulsi, means “the incomparable one.” Medicine is made from the leaves, stems, and seeds. It is commonly used to help with anxiety and stress.

Tulsi is widely grown in the Gir Wildlife Sanctuary and Sasangir National Park in India. Tulsi grows wild in tropics and warm regions. 

Medicinal uses

Tulsi has got the great medicinal value. Tulsi is taken as the herbal tea. The oil extracted from the Karpoora Tulsi is mostly used in the herbal toiletry. Its oil is also used against the insects and bacteria. The Rama Tulsi is the effective remedy for the Severe acute Respiratory Syndrome. Juice of its leaves gives relief in cold, fever, bronchitis and cough. Tulsi oil is also used as the ear drop. Tulsi helps in curing malaria. It is very effective against indigestion, headache, hysteria, insomnia and cholera. For over the centuries Tulsi (the queen of herbs) has been known for its remarkable healing properties. 

Holy Basil Benefits

Helps to control blood sugar

Tulsi leaves are said to have hypoglycaemic properties, which lower blood sugar levels and help prevent complications of diabetes. After chewing tulsi leaves, the spike in blood sugar is significantly reduced. The herb improves pancreatic beta cell function and insulin secretion, apart from increasing the uptake of glucose by muscle cells which is useful for blood sugar management.

Relieves symptoms of Respiratory Disorders

Tulsi, along with curing viral, bacterial, and fungal infections of the respiratory system, gives miraculous relief from congestion due to the presence of components like camphene, eugenol, and cineole in its essential oils. It is very effective in curing almost all respiratory disorders including bronchitis, both chronic and acute.

Prevents Heart Diseases

Holy basil contains vitamin C and other antioxidants such as eugenol, which protect the heart from the harmful effects of free radicals. Additionally, eugenol is very beneficial in reducing cholesterol level in the blood. Since cholesterol level is reduced, chances of heart diseases are lowered.

Reduce risk of kidney stones

Tulsi, being a detoxifier and a mild diuretic, helps to reduce the uric acid level in the body, which is the main culprit as far as kidney stones are concerned. It also helps clean out the kidneys through increased frequency of urination. Acetic acid and certain components in Tulsi essential oil facilitate dissolution of the stones. It also has pain-killer effects and helps bear the pain from kidney stones as they pass.

Helps in dental care

Holy basil destroys the bacteria that are responsible for dental cavities, plaque, tartar, and bad breath, while also protecting the teeth. It also has astringent properties which make the gums hold the teeth tighter, thereby keeping them from falling.

Prevents premature ageing

Vitamin A and C which are phytonutrients and the essential oils in holy basil are excellent antioxidants and protect the body from nearly all the damages caused by free radicals in the body, which are hazardous byproducts of cellular metabolism that are responsible for a wide swath of diseases, including cancer. In the traditional Indian medicine system called Ayurveda, it is considered as a tonic to retain youthful vigor and avoid premature aging.

Relieves Headache

A headache caused due to migraine, sinus pressure, cough, and cold or high blood pressure can be effectively controlled by the use of a single tulsi serving. Camphene, eugenol, cineol, carvacrol, and methyl-chavicol, in holy basil, have excellent analgesic, sedative, anti-congestive, and disinfectant properties.

Tulsi as per Ayurveda

As per Ayurveda, tulsi is called the ‘elixir of life’ owing to its healing properties and is believed to promote longevity. The leaves of tulsi are nerve tonic and help to sharpen memory and increase retention power. Ayurveda refers to tulsi or Holy Basil as “the incomparable one,” “mother medicine of nature” and “the queen of herbs”. It is revered as an elixir of life for both its medicinal and spiritual properties.

In Hinduism, tulsi is worshiped as a goddess and every part of the tulsi plant is revered and considered sacred, including the leaves, stem, flower, root, seeds and oil. Every Hindu household has a Tulsi plant which is used as raw leaves or as a leaf tea for spiritual and religious practices. Its strong eugenol laden smell is believed to repel mosquitoes, flies and insects. Tulsi leaves are believed to help lower materialistic desires and lust.

Indian Super food- Cardamom

Cardamom is the dried ripe fruit (capsules of cardamom plant) often referred as the “Queen of Spices” because of its very pleasant aroma and taste. Cultivation of cardamom is mostly concentrated in the ever green forests of Western Ghats in South India. It is commonly used in making food dishes because of its distinct aroma and sweet flavor.

Cardamom uses

Cardamom is used for the preparation of ‘gahwa’ – a strong cardamom coffee which is a symbol for hospitality among Arabs. Apart from this cardamom is widely used as a flavoring material in whole and ground form. In Asia, it adds sparkle to every kind of dishes both traditional and modern. In Scandinavian countries it is used in baked goods and confectioneries. In Europe and North America it is an ingredient in curry powder and in some sausages products. 

Cardamom Benefits

Good for Digestion

Cardamom is great for curing and preventing digestive issues. Other than this, it is also good for boosting digestive health. The cooling effects of cardamom, despite being a spice, can help in relieving acidity. Along with this, cardamom can also help in treating gastrointestinal issues like indigestion, nausea, vomiting, stomach pain and spasms.

Can help in sexual dysfunction

Sexual dysfunctions like impotency and premature ejaculation can also be successfully treated with cardamom. Consuming cardamom with milk and honey can do wonders for your sex life.

Lightens complexion

One of the lesser known benefits of cardamom is its role in giving a flawless complexion. It works by removing blemishes and dark spots and makes your skin look young and radiant. Being rich in phytochemicals, Cardamom can also fight the signs of ageing.

Helps in lowering depression

Those who suffer from depression and anxiety are probably very stressed or tensed over a particular situation in life which has harmed them to great extents. According to Ayurveda, the most effective and simplest way to fight such situations and cases is cardamom tea. It is a natural ingredient that will detoxify your body, rejuvenate your cells and altogether allow you to fight depressive episodes in your life.

Cures bad breath

You can also get rid of bad breath with the help of cardamom. It can definitely be used as a mouth wash that will take care of your oral health and promote healthy teeth. Your mouth shall never stink because of what this amazing ingredient shall do. You can also fight mouth infections and ulcers with the help of cardamom. Chewing cardamom gives your mouth a fresh and pleasant flavor.

Can reduce hypertension

Cardamom is known to help patients suffering from stage 1 hypertension. Cardamom is known to have antioxidant properties which have the ability to scavenge radicals. It benefits extends to relieving hypertension by reducing blood pressure levels, systolic and diastolic, and increasing blood clotting inhibiting activities. It lowers the heart pressure, to a controlled rhythm and relieves hypertension.

Boosts sexual desire



To spice up your sex life, this spice can come in handy too. It has highly effective properties that help in enhancing mood and providing sexual excitement. It can be chewed directly or taken in as a drink in coffee. It helps by creating a feeling of wellness and increases your libido. It creates a desire for sex in both genders. In India, a couple is given milk of cardamom and saffron on their first night as it replenishes the energy from the tiring wedding rituals, and boosts the sex drive. This little green spice acts as an energy booster and stress reliever, which is highly recommended for a healthy sex life.

Aids in weight loss

This spice increases the digestion rate. This will help in maintaining the right weight as well. Make sure cardamom seeds are taken on a routine basis in some or the other form. Cardamom tea benefits weight loss aspirants by flushing out the toxins and cleansing the internal system.

Detoxifies the body

The high levels of minerals, antioxidants and vitamins in cardamom seeds make it the ideal option for detoxifying the body from the accumulated toxins. It purifies the blood as well. Excess calcium, urea and toxins from the kidney can also be removed with cardamom seeds intake. Overall it cleanses the system and maintains healthy kidney levels.

Cardamom as per Ayurveda

According to Ayurveda, cardamom as effects on all 3 dosha. It balances tridosha in the body so it is an important ingredient of many herbal tea combinations. It checks mucus production in the chest and is highly beneficial in all kinds of cough. It is used in ayurvedic medicines to treat cough, cold, vertigo, excessive thirst, frequent urination, hiccups, nausea, vomiting etc.

Indian superfood- cumin seeds

Cumin seeds, commonly known as jeera in Indian, are dark brown seeds with a very distinctive flavor. They are known for their strong aroma and bitter warm taste. The most common method of consuming jeera is by roasting. Cumin seed is also known for its curing characteristics and hence it is used in many herbal and Ayurvedic medicines.

Consumption and use of cumin seeds

Traditionally, it has been used in natural remedies and herbal medicine. Traditional texts describe its use as a diuretic and to settle the stomach and stop flatulence. Like many herbs cumin seeds can be used for swelling or sore throat. Cumin seeds are used in cooking and the oil is used to flavor food and scent cosmetics. These days cumin seeds with water have become a popular drink for people aiming for weight loss.

Benefits of Cumin Seeds

Good for Stomach

Cumin water helps get rid of acidity and bloating, and provides relief from indigestion. It acts as a painkiller and is especially beneficial in curing stomach ache and abdominal pain.” Cumin water generally stimulates the secretion of digestive enzymes and accelerates the digestion process, thus helping you fight gut issues.

Regulates blood pressure

Cumin water is high in potassium content. Potassium is a key mineral that the body relies on for proper functioning. It helps to regulate blood pressure by balancing out the negative effects of salt. Since cumin water is high in potassium, it can be used as a tool to manage blood pressure.

Boosts immunity

Cumin seeds are rich in iron, essential oils, vitamin C and vitamin A which helps in increasing our immunity in a number of ways. Vitamin C is one of the most powerful antioxidants that stimulate the function and activity of white blood cells. It further helps neutralize free radicals that lead to many diseases, including, but not limited to, cardiovascular diseases and cancer.

Helps in maintaining respiratory health

The presence of caffeine (a stimulating agent) and the richly aromatic essential oils (the disinfectants) make cumin an ideal anti-congestive combination for those suffering from respiratory disorders such as asthma and bronchitis. It loosens up the accumulated phlegm and mucus in the respiratory tracts and makes it easier to eliminate them from the system via sneezing or coughing. Even if you are not suffering from asthma or bronchitis, including cumin in your diet can help your body to maintain a healthy respiratory system.

Can help in weight loss

Cumin can help in burning calories faster by increasing the speed of metabolism and improving digestion. When you have a healthy digestive system and a faster metabolism, you will increase the chances of weight loss. Cumin seeds alone might not work alone but if you add the with a good nutrition and exercise plan, then you will definitely see results and lose weight.

Good for skin

Cumin seeds contain high amounts of potassium, selenium, copper, calcium and manganese which help in rejuvenating our skin. Topical application of cumin also helps to regulate sebum glands and give a naturally glowing complexion. The anti fungal and powerful anti bacterial properties helps to get rid of itchiness on the skin. Since it is anti inflammatory, it can also be used to fight pimples, acne and other skin infections since it reduces inflammation and makes way for new and rejuvenated skin. Your skin also starts glowing because of antioxidants in cumin. It also cures boils and stops its further growth.

Cumin as per Ayurveda

Jeera is an Indian spice as well as Ayurvedic medicine used for several diseases of digestive, respiratory, circulatory and reproductive system. It becomes an important part of India spices as it promotes healthy digestion and prevents diseases related to abdominal organs. In Ayurvedic medicine, it is used because of its carminative, antispasmodic, digestive stimulant, antacid, diuretic actions. It helps to create peptic disorders, flatulence, intestinal gas, loss of appetite, nausea etc.

Ayurvedic properties

Taste- Bitter

Physical Properties- Light, Dry

Potency- Hot

Metabolic Property (After Digestion) – Pungent

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