Naveen Jain

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23 March 2021

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Building immunity, the Ayurvedic way

Jun 11, 2021 Schbang

Dr. Shweta U. Shah

Dr. Shweta U. Shah
11 June 2021

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Keeping your immune system robust and sturdy so it is able to shield your body against all illnesses at all times is of paramount importance. The best way to do that is by eating certain specific foods that reinforce and bolster your immunity. Ayurveda is a 5000-year-old healing discipline and a system of medicine that uses herbs, spices and roots with powerful medicinal value. It also aids in balancing your vata, pitta and kapha in the body, which enhances your wellbeing. 

The Ayurvedic concept of immunity

Ayurveda propounds these 5 principles that promise you a truly healthy immune system:

  • Ayurveda’s approach to illness prevention and wellness maintenance is strengthening the immune mechanism. Ayurveda describes certain very powerful tools to boost immunity that are perfect for all phases of life. Vyadhi-Kshamatvain Ayurveda stands for natural and acquired immunity, and illustrates the strong relationship between the immune system, the nervous system, and the gastro-intestinal or GI tract. Ayurveda makes you understand why a disturbance in the gut microbiome and emotional turbulence can set off abnormal immune reactions.
  • GI health is the cornerstone for a robust immunity. Ayurveda explains how a weak GI tract has a bearing on the immune response and teaches us how to improve the functioning of the GI system to build and strengthen our immunity. A healthy gut translates into strong immunity and lower susceptibility to infections – so pay close attention to your diet.
  • Eating a well-balanced rainbow diet is a key pillar to good health. Your food plays a pivotal role in reinforcing immunity. In addition to eating all the macro and micro nutrients in the right proportions, it is crucial to integrate immune-boosting foods and infection-battling spices into your everyday menu.
  • Yoga strengthens your body and mind through the practice of asana, pranayama, and meditation. When practiced dedicatedly and regularly, yoga promises to banish stress and appreciably improve the working of the immune system.
  • Ayurveda also emphasizes the need to have a healthy daily routine – this helps stabilize the immune system and equips us to deal better with stressors.

 

5 immunity boosting foods according to Ayurveda

Ayurvedic experts weigh in on which foods increase immunity and build resilience.

  • Jump-start your day with a basil-ginger decoction – this one is the perfect immunity booster in Ayurveda as it will fortify your immunity and cleanse the upper respiratory tract and the GI tract.
  • Make sure that you use turmeric and black pepper in your daily menu; they boost immunity and eliminate toxins. Both spices are commonly used in most of our recipes. Curcumin in turmeric and piperine in pepper boast of strong anti-inflammatory and antioxidant properties; thus supporting your immune system, significantly. Tata Sampann spices are sourced from the best organic farms, and are processed and packaged in a scientific and hygienic manner, providing you with the very finest ingredients.
  • Cut back on consumption of processed foods and curtail intake of red meat.
  • Consume one ounce of gooseberry or amla juice every day. Amla is an Ayurvedic immunity booster and is packed with loads of vitamin C, vitamin A and a ton of free radical fighting anti-oxidants; the berries strengthen your immunity and calms the vata, pitta and kapha dosha in the body, they also enhance digestion and detox your system.
  • Staying well hydrated is another very vital aspect of building good immunity. Water keeps the mucous membranes moist, thus supporting their action as a barrier to infectious agents. Water also helps flush out all noxious wastes and toxins.

Spices and herbs have always played a critical part as immuno-boosters in the Ayurvedic system of medicine, bringing about wellness and cure for generations.

 

DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Improving The Immune System During Monsoon

May 26, 2021 Schbang

This article is authored by Dr. Shweta U. Shah.      .

We all know that the monsoon season is pretty much synonymous with the flu season and you most definitely would want to perk up your immune mechanism all through the monsoons, right? It is extremely vital that your immune system should be strong and your immune response should be on point so that you can battle all the infection causing agents.

Eating certain specific foods all through the rainy season can help increase immunity and stave off bacteria, fungi and viruses from attacking you. Let’s weigh in on what you can do to step up the working of the immune system; what to steer clear off, and what are the best foods to improve your immune system.


Top 3 immune-boosting foods for the monsoon

Here are 3 superfoods that can help you increase immunity and keep your immune mechanism in good shape!

1. Garlic: Garlic proffers the enzyme alliinase that converts alliin to allicin - an element that can bolsters the immune mechanism considerably and combats infections successfully. Allicin is most bio-available when consumed raw and importantly, when crushed well before consuming. Chop up a flake of garlic and gulp it down with a glass of water!

2. Turmeric: This golden yellow spice is loaded with a potent antioxidant – curcumin. Curcumin encourages the chief fighting cells of the immune system and ensures that you stay fighting fit. Fortunately, we add powdered haldi to practically all our dishes! You could also crank it up a notch by drinking a cup of haldi doodh every night. Tata Sampann Turmeric Powder is sourced from the fields of Salem and provides 3% curcumin.

3. Lime: Limes contain vitamin C which is very crucial for an optimally working immune system. The vitamin helps fight free radicals, thwarts inflammation and reduces the duration and intensity of infections. Kickstart your day with a glass of lime juice and add loads of freshly squeezed lime to your salads and curries.

3 things to do to rev up the working of the immune system

1. Increase your intake of probiotics: Probiotics help you increase immunity and how! They enhance the amount of good bacteria that is very critical to your overall health. In fact, the probiotics in your gut are associated with a strong immune mechanism. So, make sure you have plenty of dahi everyday – jump-start your day with a yogurt smoothie, add dahi to your gravies and create a new raita daily.

2. Drink plenty of water: You need to drink a minimum of 8 glasses of water per day for your body to work well. Water flushes out all noxious wastes from the body and is needed for the movement of mucus and phlegm – the two strong fences for microbes. It isn’t possible to work an efficient defense system against microbes if you are dehydrated, because water is required for the mucus and phlegm which trap microbes. Hence, ensure that you keep your body well hydrated and drink 8 to 10 glasses of water every day. Don’t wait to feel thirsty; drink water through the day!

3. Work on your stress management techniques: : Stress wreaks complete havoc on your immune system. When you’re under stress, your body releases large amounts of cortisol. This cortisol raises your blood pressure and elevates blood sugar levels and leads to a weakened immunity. Whilst, it is not likely that you will be able to circumvent all the stressors, it is possible to deal with them better. Integrate – a hobby, Yoga, meditation, swimming, Tai Chi or some other stress buster in to your daily schedule. It works miracles!

3 Things to avoid since they decelerate the working of the immune system

1. Excessive sugar consumption: The sugar is being called an anti-nutrient; it has no nutrients of its own, it provides empty calories, and what’s worse is it takes nutrients away from your body. This depletion of vital nutrients compromises the immune system, seriously affecting its capacity to fight off infections. Thus, you need to cut back on your consumption of sugar.

2. A sluggish, sedentary lifestyle: Not exercising regularly unfavourably affects your immune response. Regular exercise has been associated with good immune functioning and lesser episodes of infections and ailments. Exercise boosts blood circulation as well as the movement of lymphatic fluid and thus helps you increase immunity.

3. A diet devoid of fruits: Fruits are contain robust anti-oxidants, vitamins and minerals. The immune system needs these powerful elements to wipe out infection causing microbes and prevent infections from striking. Amp up your intake of - apples, mangoes, berries, pineapples, guavas, watermelon – all the fruits that are in season - they help the immune system hunt down injurious invaders. Added bonus – they guarantee you a radiant skin and fabulous hair!

Feeling sick can be really awful. That’s why it is so very essential to look after your immune system. Armed with all this information, you can concentrate on building a good lifestyle routine which will shore up your immune system.

Don’t choose between health and taste

Health Benefits Of Rajma

Apr 19, 2021 Schbang

This article is authored by Dr. Shweta U. Shah.      .

The fairly unpretentious bag of rajma (kidney beans) sitting in your kitchen is one of the healthiest sources of protein! They are full of protein, packed with fibre, very adaptable, and incredibly convenient to cook. Unfortunately, they are often, overlooked and neglected as an ingredient. These red, kidney-shaped beans are perfect for simmered recipes where they absorb the flavors of the foods and spices in which they are cooked.

The many benefits of this bean

  • Mammoth protein powerhouses, the kidney beans are jam-packed with fibre, vitamins and minerals and all without saturated fat.
  • Integrating 1 bowl of rajma once or twice a week can help improve your blood cholesterol profile appreciably, and keeps the heart happy!
  • Rajma is full of fibre! The fibre in the beans can help to pep up digestion and the working of the gastrointestinal (GI) tract. The beneficial gut health factor of the beans is due to the fact that the pulses are a good source of prebiotics too. They boost the functioning of the GI system, add bulk to feces and ward off constipation.
  • What’s more, the dream-team of protein and fibre keeps you feeling fuller for longer, boosts satiety and facilitates good weight loss.
  • The fibre from the rajma regulates blood sugar levels and steadies your blood glucose profile as well. It helps stave off diabetes mellitus. In those who have been diagnosed with the disorder, it can help manage the condition.
  • These beans are also brimming over with potassium and iron.
  • The kidney beans contain powerful antioxidants; they can help battle free radical damage and prevent a host of chronic diseases. In fact, these unassuming beans rank first, when it comes to the anti-oxidant content.

Including half a cup of these beans is all that you require in order to get these awesome kidney beans benefits. So, stock up on these amazingly nutritious beans and experiment in the kitchen to dish out creative ways to put the rajma to yummy use.

Selecting and storing rajma

Dried rajma is available throughout the year. When you purchase kidney beans, ensure that there is no indication of dampness or insect damage and that the rajma is intact and not cracked. Store the beans in an airtight container in a cool, dry place; they keep well for a year. Try Tata Sampann kidney beans, they do not undergo artificial polishing with water, oil or leather. Consequently, they have less moisture content and that means you get more beans per kg and thus more protein. The beans are scientifically and hygienically processed and packaged. This ensures consistent quality around the year.

 

Cooking rajma right!

Kidney beans take approximately an hour to become soft and tender. Pre-soak the rajma for 6 to 8 hours and then pressure cook them. Do not add any seasoning while pressure cooking; adding the seasoning earlier makes the beans tough and it raises the cooking time as well.

3 yummy rajma recipes

If you’re looking for some inspiration to cook rajma and seem to have gotten in to a cooking rut, try these out. Kidney beans feed your tummy, heart, mind, and soul.  The rajma is a flavor-neutral work of art which you can convert in to an aromat-laden delicious showpiece!

  1. Rajma chawal: Hearty, super satisfying and tummy-filling, this Punjabi staple is made by slowly simmering the kidney beans in a rich tomato gravy. Ginger, garlic, jeera, garam masala and ajwain make an appetizing addition to the dish. Serve hot with rice. Not only is this meal outrageously scrumptious; but your love for it will increase knowing that you are eating a ton of protein, fibre and antioxidants.
  2. Mexican beans: Mexican beans are yummy and pack in a mountain of nutrition. They are ideal for nachos, tacos, enchiladas and burritos. Crammed with rajma, healthy veggies, and cheese, this meal is bound to standout; and it’s great for when you are entertaining a crowd! The spices and herbs add a beautiful depth of flavor to the recipe. The sour cream is the real game-changer! So, the next time you crave a quick, wholesome snack, whip up this amazing dish!
  3. Rajma chaat: This recipe gives rajma the spotlight that it really deserves! Boiled and sautéed kidney beans combine seamlessly with the fresh vegetables and chutneys. Throw in salt, pepper, chaat masala, chili powder, and amchur if you like it spicy and tangy. The khajur chutney, chili-garlic chutney and coriander chutney, will add more flavor to the dish. Sprinkle lime juice, coriander leaves and sev. Top it off with a spoonful of fresh yogurt and voila! You have a lip-smacking good, super nutritious meal.

When you consume high-protein and high-fibre foods, you are satiated for longer and importantly, take in fewer calories. Here’s to more bowls of cardiac health, battling diabetes and slimming goodness. The kidney beans should most definitely feature high up on your menu!

Source:

DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Habits And Foods For Better Digestion

Apr 19, 2021 Schbang

This article is authored by Dr. Shweta U. Shah.      .

Ensuring that your gastrointestinal (GI) tract stays in the best shape is exceedingly important. Good gut health has a massive bearing on the normal functioning of practically all the vital organs in the body. If you continuously eat foods that irritate the gut, the lining of the GI tract gets inflamed. This depletes the beneficial bacteria in your gut. A healthy gut flora is very important to digest the foods you're eating, as well as to absorb nutrients and eliminate toxins. If the gut microbiome gets adversely affected, a host of disorders can occur. Poor gut health triggers – acne, poor sleep, headache, bouts of depression, obesity and diabetes.

5 guidelines to keep your gut in top-notch shape!

  • Steer clear of processed, refined foods: Processed foods are loaded with sodium, sugar, trans fats, preservatives and a swarm of additives – all these stir up the fire of inflammation; which consequently puts a huge burden on the immune system and leaves you very vulnerable to a multitude of diseases.
  • Eat a rainbow diet: The best way to support your gut health is to eat a diet that’s crammed with color and diversity – choose fruits and vegetables of all colors, since each one is laden with its own distinct and potent combination of vitamins, minerals and antioxidants.
  • Step up the probiotics and prebiotics: These support good gut health. Pro-biotics are foods that are full of healthy bacteria; while pre-biotics are foods that feed the healthy bacteria present in the GI tract.
  • Good, sound sleep is very crucial: The gut microbiome needs a steady sleep pattern. Research shows that when the circadian rhythm gets disturbed, the microbial flora gets impacted unfavorably. Sleep is when the body repairs itself, so getting adequate sleep is critical for gut health as well.
  • Exercise a minimum of thrice a week: Exercising regularly is beneficial for your health. It has a beneficial impact on the working of the GI tract, ensures that the food gets digested properly, makes sure that your bowel movement is good and also favorably influences the gut flora.

5 foods to improve digestion

  1. Yogurt: Dahi is chockfull of beneficial pro-biotics! The probiotics help get rid of harmful microbes, speed up the repair of the gut and banish the symptoms of irritable bowel syndrome successfully. Yogurt also provides several useful enzymes which ginger up your digestion. So, step up your daily intake of dahi – experiment with raitas, smoothies and salads. A wonderful addition to your dahi preparations is rock salt! Tata Rock Salt brings a fantastic combination of taste and health to your table. The salt is packed with essential minerals like magnesium and potassium; it peps up your metabolic rate, bolsters your immunity and also enhances your gut health.
  2. Mango: Mango is one of the best foods to improve digestion. It helps keep the good bacteria in the gut alive. Incorporating the fruit into your diet substantially improves GI health, decreases body fat and also stabilizes blood sugar levels.
  1. Garlic: Garlic is an excellent pre-biotic! A prebiotic feed and fuels the beneficial bacteria that are present in the gut. It is very essential that you consume foods that are probiotics - which are full of healthy bacteria as well as eat foods packed with pre-biotics - which feed the healthy bacteria present in the GI tract. Garlic is an amazing prebiotic; alongside it is a powerful anti-bacterial and anti-fungal – and this annihilates the bad gut bacteria. The most optimal way to consume garlic is to crush a raw flake and have it; this releases all the essential oils and potent phytochemicals and maximizes the potency of the herb.
  2. Lentils: Chock-a-block with fibre, lentils are a great addition to your diet. Since they are laden with fibre, they help make the food move efficiently through the intestine and prevent constipation, hemorrhoids, and scores of other digestive ailments. As an added benefit, the fibre also helps avert diabetes mellitus, cardiovascular disease, and weight gain.
  3. Bananas: Bananas are jam-packed with a type of fibre that the good bacteria love! They are also brimming over with the choicest vitamins and minerals. Bananas add bulk to the stool, prevent constipation and reduce the transit time of the feces in the intestine; all of which ensures that your GI system functions optimally.

You must remember that the GI system hosts a lot of friendly microbes which are necessary for our wellbeing, and our behavior and lifestyle have an enormous influence on the microbiome, which in turn influences our health and well-being. In order to ensure that the gut is functioning well and to effectively deal with pesky digestive troubles, such as - bloating, constipation, irregular bowel movement, burping, or acidity, changing your GI-unfriendly practices and adopting healthy lifestyle patterns can beneficially affect your gut health as well as overall health.

DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.