KALE: SUPERFOOD IN THE LIMELIGHT

Most people are not aware of the health benefits of kale. Kale is a member of the cabbage family which is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion and lowering the risk for heart disease. Kale can be enjoyed as raw in salads or on sandwiches or wraps, braised, boiled, sauteed or added to soups and casseroles.

·         Powerhouse Of Vitamins And Minerals

Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus.

·         Antioxidant Properties

The phytonutrient indole-3-carbinol aids in DNA cell repairs and aids in slowing the growth of cancer cells. Because of its sulforaphane content, kale helps to protect against prostate and colon cancers. It also contains lutein and zeaxanthin, which help protect your eyes from macular degeneration.

·         Anti-inflammatory Properties

Kale has been compared to beef, because of iron, protein, and calcium. Kale’s anti-inflammatory properties have been related to the prevention and even reversal of arthritis, heart disease, and several autoimmune diseases.

·         Rich Source of Healthy Fats

Kale is an excellent source of these healthy fats. They may also help combat autoimmune diseases, such as lupus and rheumatoid arthritis.

VITAMIN E

Questions:

1. Is it better to take tablets or have a vitamin E rich diet

Vitamin E is known for a lot of health benefits mainly due to its anti-oxidant properties that prevent the cell from oxidative damage. It is one of the supplements that is used widely for skin and hair, however the good news is, it is also available in the natural form, so you do not need to depend on the supplemental form. However, In case of certain conditions such as Menopause, supplementations maybe required, but do so under the supervision of a medical practitioner. As Vitamin E supplements are fat soluble and higher levels can lead to toxicity. Thus, go natural, eat a balanced diet rich in Vitamin E and get all your hair and skin issues resolved.

      2.  How can we include more vitamin E in our diet to help us get better skin and hair

Fortunately Vitamin E foods are abundant through the diet and deficiencies are rare, though sometimes deficiencies are seen in cases where absorption of fat is an issue.

Focusing on diet rich in in the following foods such as Nuts and seeds such as almonds, walnuts, sunflower seeds, flaxseeds, sabza seeds, peanuts etc, food such as avocado, spinach, sweet potatoes, oils such as olive oil, palm oil etc. can aid in boosting beautiful and glowing skin and aiding in lustrous hair. It is also found in meats and fortified foods.

      3. Benefits of Vitamin E

Vitamin E has innumerable benefits from protecting the cell from damage, aid in lowering health problems from heart disease to cancer. But here are some other benefits:

·       Meeting Vitamin E daily requirements has been linked with hair growth and also adds shine to the hair making it look lustrous and strong.

·      You can effectively treat dry skin problem with the help of vitamin rich diet. Especially during the winters it’s essential, as it aids in soft and supple skin.

·   Vitamin E can also promote good immune system. Besides protecting the cell from oxidative damage, it also keeps you from falling sick very often.

·   Vitamin E can promote good eyesight and has been linked to decrease risk of age-related degeneration or cataracts.

·    Being a fat soluble vitamin, it also aids in the production of certain hormones called prostaglandins that aid in regularising blood pressure. 

Gut Recharge Guidelines.

Supercharge your gut with our guidelines.

These guidelines have to be followed for minimum 5 days. These guidelines will help in reducing inflammation around the gut and improve efficiency to digest, assimilate and absorb the nutrients, which will improve your immunity, reduce cravings, bloating, water retention and much more.

Here are our Nutribullets for the next few days:

1.   Include Prebiotic Foods:
Banana, homemade ghee and white butter, coconut oil, boiled potato,  rice, sweet potato in your diet.
Suggest start your day with banana, cook only in ghee or white butter. a

2.   Include Probiotic foods:
Home-made curd, water-based pickles, traditional buttermilk, carrot kanji, idli, dosa , dhokla, sanna’s, handvo and any fermented food products for next 5 days. Make sure not to use eno or baking soda in dhokla or idli. a

3.   Include anti-inflammatory foods such as turmeric, ginger, fatty fish or fish oils, walnuts, coconut oil, beetroots, celery (less than 5cm stalk more than 5 will aggravate), basil seeds (sabja), chia seeds. a

4.   Avoid Highly Processed / Packaged Foods- anything factory made or that comes out of a packet.
(Such as Sausage, Deli-Meats – pepperoni, ham, salami, Pasta, Biscuit, chips, Namkeens, even diet bhels, sevs etc.) a

5.    Avoid Sugars and Artificial Sweeteners. a

6.    No Milk – however fermented milk products such as buttermilk, dahi or any other variants are allowed. a

7.    Avoid Alcohol. a

8.    Avoid Chicken. a

9.    Avoid unnecessary Antacids/ Supplements. a

10. No raw foods post 4pm this includes salads, raw veg and fruit. Instead eat yourvegetables stewed or steamed.

BEAT THE HEAT

Scorching heat and exorbitant humidity leads to low energy levels, lack of appetite and dehydration at the end of the day. In such climate, our body needs cooling foods that will keep us hydrated and our energy levels stable. So this summer, add these following foods in your diet and beat the Indian summer heat!!

·         Curd: This is one of the traditional foods used by Indians to cool the body during the summers. It is good for our gut flora and the bacteria present in it have the capability to destroy the ulcer forming bacteria. It also aids in digestion and boosts immunity.

·         Kokum:  It is a small, dark purple plum found only in India. This is commonly consumed in a juice form and helps prevent dehydration, replenishes electrolytes and improves appetite.

·         Coconut water: Tender coconut water is a rich source of natural electrolytes during the summers. This potassium rich drink will keep your energy levels stable and will keep you hydrated. 

·         Herbs (Mint and Coriander): Herbs are well known cooling foods and will keep you hydrated. They are filled with antioxidants which will protect the body from damaging effects of the sun. You can add mint or coriander in most of the smoothies and juices. You could also include a mint or coriander chutney and benefit from this cool food.

·         Fruits (Watermelon, citrus fruits like orange, sweet lime): Watermelon is the most common fruit relished in the summers. Likewise citrus fruits like orange, sweet lime are also excellent choices this summer. They are rich in antioxidants, vitamins and minerals which will take care of your skin while simultaneously cooling your body.

·         Vegetables: Just like fruits, vegetables also aid in hydrating the body and replenishing the nutrients. Vegetables such as cucumber, tomatoes, lettuce, cabbage and zucchini are considered soothing vegetables in this scorching sun.

Drinks and Smoothies to Hydrate Yourself in Summers!!

Dehydration can lead to fatigue, dizziness and headache. Since it is very easy to get dehydrated during the summers, one should keep hydrating themselves often to avoid any problems. Water is the best hydrating drink but you can also hydrate yourself with flavoured infused water, coconut water, buttermilk, fruit shakes, lassi, flavoured milk, cold coffee, flavoured iced tea etc.

You can also hydrate yourself with these easy to make chilled smoothies to beat the Indian summer heat!!

·         Electrolyte Booster Smoothie: Put together tender coconut water, apple, amla juice, mint leaves, grind together and strain.

Coconut water is the best hydrating drink during the summers because of its wonderful cooling properties. It is packed with electrolytes and essential minerals which help keep the body well hydrated.

·         Coolant Smoothie: Grind watermelon, mint, ginger, lime, parsley, fennel seeds, together in a mixer and strain.

Watermelon will keep you hydrated and fresh throughout the day. Lycopene present in watermelon helps to protect against sun damage.  Cool it and benefit from the antioxidants present in this delicious fruit.

The ultimate aim of eating right during the summer is to provide ample nutrition and to keep your body hydrated. This will ensure better health, skin, stable energy levels and will keep you fit this summer.