Retaining a decent level of antioxidants in your blood helps in reducing the risk of oxidative damage to our body. Oxidation in the body can damage cell membranes, cellular proteins, lipids and DNA. On metabolising, oxygen produces an unstable molecule that snips electrons from other molecules resulting in damaging cells and DNA. Though our body is equipped with coping to few free radicals, but its excess can lead to various diseases related to heart, liver and some cancers. Factors such as smoking, stress, alcohol and pollution can augment oxidation in the body.
Thus, we know the necessity of antioxidants in our body. Phytochemicals in plants have superior antioxidant properties than vitamins or minerals. Quercetin, lycopene, zeaxanthin, ellagic acid, carotenoids and lutein are some phytochemicals with abundance of antioxidants. Here are the few excellent sources of such incredible antioxidant:
Green tea
It contains 30 per cent polyphenols by weight, which includes a large amount of catechin called GCG. It prevents cell damage and produces a protective effect against oxidative damage that leads to cancer. Thus it is considered a great anti-oxidant worldwide.
Dark Chocolate
Not only fruits or vegetables, but dark chocolates too contain a heavy amount of antioxidants. A large amount of cocoa present in dark chocolate reduces inflammation, risk of heart diseases and regulates blood pressure. Dark chocolate also prevents oxidation of LDL cholesterol. Isn’t this a great deal? Satiating your cravings and getting plenty of antioxidants too.
Spinach
Packed with vitamins and minerals, spinach is an excellent source of antioxidants. Zeaxanthin and lutein are the two main antioxidants present in spinach. These two play an imperative role when it comes to age-related macular degeneration.
Beetroot
Betalains are the antioxidants present in beetroot. It has incredible properties that help with digestive issues and also prevents colon cancer. Since beetroot is a rich source of iron, folate and dietary fibres, it suppresses inflammation as well.
Raisins
A handful of raisins are an excellent source of anthocyanins, which is an energy booster. It contains three times more antioxidants than grapes. So, not only a dietary must, it’s a great snack option too if you’re looking to have some antioxidants on the go.
Some other sources of antioxidants:
Antioxidant
Source
Allium Sulphur Compounds
Onions And Garlic
Anthocyanins
Eggplant, Grapes and Berries
Beta-Carotene
Pumpkin, Mangoes, Apricots, Carrots, Spinach and Parsley
Flavonoids
Tea, Green Tea, Citrus Fruits, Red Wine, Onion and Apples
Indoles
Cruciferous Vegetables Such As Broccoli, Cabbage and Cauliflower
Every new year, we make resolutions keeping our health a priority and why not! Health is the real wealth after all. Many of us sign in for yoga, Pilate classes or some opt for a harder route of hitting the gym. But no matter what you choose for a healthy lifestyle, the one thing that is inevitable is your diet or eating habits. So let’s kick start 2020 on a healthy note by making these promises to yourself!
Be friends with fruits and vegetables
With high amount of vitamins and minerals, fruits and vegetables should be an integral part of our diet. Make sure to double up the intake. Avoid eating junk and instead add veggies and fruits to your diet through preferred mediums as they are very flexible. Fruits and vegetables are the powerhouse of nutrients due to their richness in fibres, vitamins, calcium, iron, all of which work as a shield and protect our body against different ailments.
Healthy snacking
No matter if you’re working, studying, waiting or watching, snacking is constant. But snacking doesn’t always have to be unhealthy? Snack as much as you want, all you need to do is replace the junk with healthy options such as replacing fried with baked or boiled, crispy namkeens to nuts and refined sugar to honey. This will help you in better weight management, increase productivity and will also improve your overall health!
Try your hands at cooking
Some love it, some loathe it but everyone loves its outcome; yes it’s cooking. With so many exquisite easy to make recipes available online, it’s a fairly simple process. Be self-reliant, learn cooking and show the world the amazing culinary skills you’ve got.
Eat with your family
Try to have at least one meal a day with your family. In our busy lives, we are often tied up with the work and somehow miss the chance to spend quality time with our family. Make it a point to eat with them and share your day to day lives.
Say ‘No’ to needless Carbs
Yes, this is a difficult one; somehow everything we love is eventually a home of carbs. Your favourite pasta, pizza, noodles and cookies are all part of an unhealthy diet and acts as catalyst to those extra pounds. Carbohydrates are important but one needs to study the good and bad carbs and include them in our diet accordingly. A limited intake of carbs will not only fulfil your cravings but will also keep you fit and healthy. Viola!!
So, enough of waiting it’s time for action. New Year is almost here, start it off on a healthy note with a range of exotic and farm fresh vegetables and fruits from Farmer’s Family; we’re only a click away from you!
What is more refreshing than a glass of ‘orange’ juice? What is more enchanting than an ‘orange’ bar? Orange is not only a fruit, it’s a mood. Being a terrific source of vitamin C, Oranges are a powerful antioxidant. It has detoxifying properties and essential minerals such as beta-carotene, potassium, minerals, magnesium vitamins and fibre.
An orange benefits our health in several ways and it contains no fat, cholesterol, sodium and has negligible calories. It makes a delicious and healthy snack or side option. An average-sized orange contains 116 per cent vitamin C of our daily value. With its antimicrobial, anti-inflammatory and antiviral properties, it helps in fighting various diseases and provides immunity.
Healthy eyes and sharp vision
High amount of vitamin C present in oranges reduces the risk of cataract, promotes healthy ocular blood vessels and slows down the progression of age-related macular degeneration. The beta-carotene helps the eyes to see in low light.
Rejuvenates Skin
Oranges can be a secret to that beautiful glowing skin and how? Packed with vitamin C, oranges help in synthesising collagen which is necessary for building healthy skin. It aids the growth of skin cells. Vitamin C has the potential to protect the skin from various conditions such as roughness, elasticity and wrinkles.
Fibre-rich
The fibre in oranges helps in digestive functioning. Along with that, it also regulates blood sugar and insulin levels. It furthers keep the stomach full and also contributes healthy sleep. The soluble and insoluble fibre is present in fibre keeps the intestine functioning smooth and also treats constipation.
Blood pressure & cholesterol under check
Being rich in B6, oranges support the production of haemoglobin. The presence of magnesium keeps the blood pressure under check. Researchers have found that Polymethoxylated Flavones (PMFs), a compound found in citrus fruits lowers the cholesterol effectively without any side-effects.
Healthy immune system Oranges are the saviour for the winter season! The vitamin C in oranges boosts the immunity system and is considered a remedy for cold and flu. It also prevents infections such as ear infection. It also helps in repairing and growing tissues in the body.
There are many factors that are responsible for the increase in your blood sugar level. Carbohydrates play a major role here; pasta, milk, dessert, bread, fruits or cereals are usually responsible for spiking blood sugar level. A diabetic person has all the way more reasons to keep a track of their meal plan and should be informed about the diet that benefits their health. Apart from vitamin or mineral count, a balanced meal plan should also focus on the glycaemic index, plate method and carb counting because controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP.
Glycaemic index- This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with high glycaemic index. High glycaemic index food has a rating of more than 50, often between 75-100.
Spinach
Ever wondered why Popeye loved Spinach so much, it wasn’t without reason. Its glycaemic index is almost 0. Thus it is recommended to diabetic patients as well. Apart from that, we all know the amazing benefits of spinach; full of dietary fibres, vitamins, manganese, potassium, zinc, phosphorus, folate and carotene.
Broccoli
Known to be a superfood, broccoli has a very low GI value of about 10. It is a great source of fibre, vitamins, minerals and has great nutritional value.
Garlic
Garlic is one of the most recommended vegetable that is suggested to diabetic patients due to its low glycaemic index and its ability to reduce blood sugar levels. It is packed with vitamin C and B6 which helps in maintaining blood sugar levels and also helps in carbohydrate metabolism.
Beans
Beans are loaded with nutrients and protein. Soybean has a GI of 15 and kidney bean clocks 28, making beans an excellent source of protein and is effective in maintaining blood sugar level. It is known to have properties that reduce the risk of coronary artery diseases in patients with type 2 diabetes.
Whole grains
Being a great substitute for refined grains, whole grains reduce the risk of diabetes mellitus. Brown cereals such as oats, bulgur wheat, buckwheat, Brown rice, millet, quinoa and barley reduce blood sugar level. Beta-glucan present in oats, barley, etc. prevents blood glucose levels from surging. Since whole wheat is rich in fibre and has a low glycaemic index it helps in facilitating digestion and in regulating sugar level as well.
Nuts Nuts such as almonds, walnuts and pistachios help in lowering blood sugar and insulin levels. Hormone glucagon-like peptide1 present in pistachio reduces the risk of diabetes. The glycaemic index of nuts ranges between 14-21, making it a great snack option for people looking to reduce their blood sugar level.
Carbs have a swaying reputation from the past few years. ‘Diet conscious’ people are eradicating carbs entirely from their diet fuelled by the buzz that portrays carbs as an unhealthy nutrient. Among so many myths, there are studies that suggest carbs are healthy and essential too. So let’s find out about good or bad carbs.
A balanced meal should have the right amount of protein, vitamins and carbs. But does that allow French fries to be a part of our platter? The answer is absolutely no! Though carbs are essential, it is important to consume good carbs such as whole grains. As we have been taught in schools, the three main types of carbohydrates are fibre, starch and sugar. Based on their structure or chemical makeup, they are called ‘simple’ or ‘complex’.
Simple Carbohydrates
It consists of two sugar molecules such as monosaccharides and disaccharides. Milk, white flour, white rice, soda, fruit, juice, sugar syrup and sugar are a few examples of simple carbohydrates. While some of these provide us essential nutrient such as vitamin or protein (like milk and fruits), processed carbs such as fries, chips, etc lack in nutrients. White bread and white pasta are refined carbs as during bran refining the whole-grain are removed which contains fibre, antioxidants and minerals.
Complex carbohydrates
Complex carbs are basically starch ie the long chain of glucose molecules. Bread, pasta, rice, crackers are a few examples of complex carbs. Peas, sweet potatoes, corns are high in starch.
Importance of whole grains
Whole grains aren’t only a source of carbs but also include vitamins, minerals and fibre. So while giving us energy, it also gives our body a good amount of nutrients. Whole grains reduce the risk of heart diseases, improves the functioning of digestive system and also lowers the risk of diabetes. It helps to maintain blood sugar level and provides us with adequate amount of fibre.
Good carbs you need to add to your diet today!
· Beans and legumes
· Nuts and seeds for healthy fats
· Tubers such as sweet potatoes
· Vegetables
· Whole fruits
· Whole grains such as Oats, quinoa, brown rice, whole-grain bread, and barley
Processed carbs you need to restrict:
· Canned Juices consist of high amount of sugar so limit it.
· Processed snacks such as chips, chocolates and candies.
· Sugary drinks such as soda or chocolate milk are hidden sources of sugar.
The main constituent in millions of recipe- sugar enhances the flavour and sweetens the food. Though sugar comes from sugar cane and is a natural substance still it has its own shortcomings such as high calories sans fibre or protein. It’s a strict ‘no-no’ for diabetic patients as it shoots up insulin levels. If you’re looking forward to experimenting with some natural and healthy substitutes for sugar here they are:
Honey
Not only sweet but packed with numerous qualities, honey has fewer calories and fewer amount of fructose and glucose in it. Raw honey has a variety of plant chemicals acting as antioxidants. Along with that honey has effective antibacterial and antifungal properties which are known to be a folk remedy for different infections. Since honey is prebiotic in nature it nurtures the good bacteria and helps in digestion and overall wellbeing.
Made from the leaves of Stevia Rebaudiana plant, stevia is a sweetener that grows in a warm climate. It doesn’t have calories and carbohydrate, thus it doesn’t spike the blood sugar level. These benefits make stevia the perfect substitute for sugar. Add dried leaves powder to your beverages or sweet dishes and fulfil your dessert cravings.
Date Sugar
Date sugar is the richest sugar in terms of antioxidants. It is prepared from ground dates by drying them. It also constitutes a high concentration of potassium. However, it does contain a certain amount of fructose, thus not advisable for those looking towards maintaining the right blood sugar level.
Jaggery
It is prepared using traditional methods of pressing and distilling cane or palm juice. The steps include extraction, clarification and concentration. It certainly has more nutrients than sugar because of high molasses content, which is removed while preparing refined sugar. It also contains a minute amount of vitamin B, calcium, zinc, phosphorus and copper.
Everybody’s favourite, maple syrup is harvested from maple trees. It’s impossible to devour pancakes without adding the layers of dripping maple syrup and guess what it is also an excellent alternate to sugar. If nor processed, it’s one of the most natural forms of sugar. Though it has a fair share of antioxidants but it does contain fructose too.
In today’s world, a lot of people world over are inclined towards vegetarian or vegan diet reducing or eradicating the consumption of animal products. It could well be their concern for sustainable use of resources, love for animals or ethical opposition but nonetheless, it has met with striking results. The foremost concern of a plant-based diet is how to intake the sufficient quantity of protein from a plant-based diet.
There are some excellent sources of protein when it comes to plant-based food and they come with fewer calories too. Made of building blocks amino acids, protein is essential for cell growth and development in our body. Not just our vital organs but it is also responsible in forming the basic structure of our skin, hair and other parts of the body. We can say it’s the most important constituent for muscle strength and mass. It’s highly necessary to increase protein intake during illness for faster recovery. Few of them such as soy or quinoa contain all nine essential amino acids. The following healthy plant-based food have a high protein content which is sufficient for our body.
Lentils:
One cup of lentils contains almost 18 g of protein and is the most popular addition to our everyday meal in India. Have it with rice, bread or simply make a soup. Apart from protein, it’s a great source of fibre which is a required for good gut health. It also contains antioxidants and minerals that protect the cells in our body.
Nuts
Nuts such as almonds and cashews are an excellent source of protein and thus, should always be a part of your diet. This superfood also contains dietary fibre and vitamin E.
Quinoa
The grain that is a source of complete protein, quinoa is highly versatile and easily available. Add it to your rice, eat with veggies or make salad; one cup of quinoa contains almost 8 gram of protein.
Chia seeds
Everyone’s favourite Chia seeds are high in protein and low in calories. Add it to your veggies, yoghurt, smoothies, salads or simply soak them in water. Chia seeds has good amount of omega 3 fatty acids and fibre.
Edamame
The green soybeans, edamame forms the staple ingredient of many Asians restaurants. One of the tastiest plant-based protein, it contains almost 17 grams of protein per cup.
Tofu
Made from soybeans, tofu doesn’t have a noticeable taste but absorbs the flavours quickly. It provides the essential amino acids to the body.
Grows on a climbing cactus Hylocereus, dragon fruit is found in tropical regions around the world. It has a unique appearance compared to other fruits as it is flashy pink in colour with spike-like green leaves on the outside. It is also popularly known as ‘pitaya’ and is particularly a juicy sweet fruit with nutty flavour seeds.
With antioxidants such as phenolic acid, betacyanin and flavonoids, dragon fruit is full of natural substances that protect the cells from damage by free radicals. It’s also a great snack option as it is fat-free and high in fibre, which keeps you full for long hours. It is believed that dragon fruit is particularly effective in replacing the damaged cells in pancreas – source of insulin which helps the body to break down sugar. Let’s have a look at the health benefits of having dragon fruit…
Healthy heart
Since it has negligible level of cholesterol and trans fats, it proves to be a perfect food item to maintain a healthy heart in the long term. The fruit will not only keep you refreshing but will also take care of your health. The seeds present in it are a great source of omega 3 fatty acids which are necessary for a healthy body. The high amount of fibre and antioxidants present in dragon fruit fights plaque and maintains proper blood circulation in the body.
Exquisite skin
High amount of antioxidant and vitamins, makes this exotic fruit is a natural remedy for skin problems. It is used extensively by skincare brands around the world and is one of the secrets of South Asians’ flawless skin. It slows down the process of ageing, fights acne and treats sunburn.
Immunity booster
Flavonoids and vitamin C present in dragon fruit combats flu and protect us. Vitamin B1, B2 and B3, several minerals such as calcium, iron, phosphorus and niacin found in abundance in the fruit act as guards to our body. The antioxidants help to fight free radicals as well.
Aids digestion
The high amount of fibre in dragon fruit helps in regulating bowel movement. It also helps in getting rid of constipation. It also contains oligosaccharides which work as a prebiotic and helps in digestion. The high water content in the fruit is beneficial for better functioning of the intestine.
Healthy bones
After a certain age, bones start losing strength and density. Since dragon fruit is a good source of phosphorus and calcium, it helps in retaining bone strength. Consuming it on daily basis reduces the effect of osteoporosis and keeps the bone healthy and dense.
Improves Metabolism
We know how important it is to maintain a good metabolism as it affects our body functioning in more ways we can imagine. The combination of various proteins and fibre in dragon fruit helps the body to absorb nutrients. It also removes toxins from the body and cleanses the system effectively. It is also a great factor if you’re looking to lose some weight.
So, if you’re looking to shed those extra kilos, or want to have that radiant glow on your skin, along with a healthy heart and strong bones, just visit FF and order this multi-talented dragon fruit to include in your daily diet and let the majic happen!
The best and the most basic thing to get a healthy harvest is to work on soil health. Ask any farmer and they will tell you how important the soil is for crops as it’s a living biological ecosystem. It’s not just the soil but the combination of million microbes that set the positive environment for plants to cultivate. Remember as you sow, so shall you reap, so make sure to sow your plants in the best-worked soil.
Since we now know the importance of healthy soil for your crops, the next question is how to make it healthy? Farmers at Farmer’s Family tell us the importance of soil health and its preservation because we know healthy soil will deal with every problem and give the best produce. So, let’s have a look.
Diversity or crop rotation
Different crops/plants propose different food sources and type and require a diverse variety of nutrients and pests. Thus, it is suggested to practice crop rotation in order to keep the soil healthy and potent.
Compost
Compost reduces plant diseases, helps in better soil drainage and feeds the soil with tons of beneficial micro-organisms. It’s simple; build your own compost bin with leftover vegetables and fruits, leaves and biodegradable waste.
Cover crops
Also known as green manure, cover crops can be used to suppress weed growth, add organic matter, to fight plant-related diseases and prevent soil erosion. Barley, clover, hairy vetch, yellow mustard, etc, are some excellent cover crops that can be grown to prevent erosion and increase fertility. It also encourages the growth of earthworms and helps in maintaining soil moisture and temperature.
No chemicals
Though pesticides are used to kill the pests but it can also kill beneficial microorganisms present in the soil that are essential for a healthy produce. So until and unless it is absolutely necessary, refrain from using them or one can always consider alternatives such as horticultural oils and insecticidal soaps which have a comparatively lower impact on the microbes.
Reducing tillage
Tillage creates disturbance that harms the biological activity and organic matter decomposition. Settled soil will have a good structure and allows the rainfall to penetrate rapidly. Minimum tillage and contour tillage will also reduce soil erosion to a great extent and will help to keep the organic matter and topsoil intact. Implementing these simple yet effective techniques correctly, you can maximize the benefits of the soil and keep it healthy at the same time. There’s no doubt that these steps will help in ensuring a healthy environment for the soil and also support in a sustainable cropping system. Give these methods a try and witness the benefits yourselves; thank us later!
Voyager Christopher Columbus once called it the ‘fruit of angels’; the papaya is a sweet tempting, vibrant coloured fruit that is a mine of health benefits. They can be found in various culinary dishes such as salads, shakes, smoothies, etc. This tropical fruit belongs to the Caricaceae family and is proven to have amazing health benefits.
Papain, an incredible ingredient found in Papaya has some miraculous properties. Papayas are a good source of folate, vitamin A, E, B & K, magnesium, copper, pantothenic acid, fibre, alpha and beta-carotene, lutein, zeaxanthin, calcium, potassium and lycopene.
Fights cholesterol
Being a rich source of fibre, vitamin C and other antioxidants, papaya helps in decreasing cholesterol in the arteries. Lower cholesterol prevents the body from several heart diseases such as chances of stroke, hypertension or cardiac arrest.
Improves digestion
Papain is a digestive enzyme that improves bowel movement and also removes toxins from the digestive tract and clears it. It also helps in relieving the stomach from constipation, bloating and other problems.
Immunity booster
With a heavy concentration of vitamin C, it helps in creating collagens and also deals with various ailments related to skin. Papaya is beneficial for diseases such as scurvy or anaemia. Consuming papaya on a regular basis gives your body the immunity to fight various diseases rapidly. Eating the right amount of papaya also helps in generating WBCs in our body.
Benefits diabetic patients
While devouring this tasty fruit, you can also satisfy your sweet tooth and consume essential nutrients at the same time. Papaya is great for diabetes as it has low GI and high fibre that prevents the rise of blood sugar.
Youthful skin
We all see papaya being wisely used by famous skincare brands in cleansers, moisturisers and what not. High concentration of vitamin C in Papaya helps in building collagen which further results in tissue binding. It’s also an incredible source of antioxidant, thus prevents the skin from ageing, wrinkles and keeps it glowing.
Comforts menstrual pain
Papaya can be a blessing in your painful days as it relieves menstrual cramps by helping the flow of blood. Papain, the enzyme found in papaya helps the smooth passage of blood from the uterus.
Weight loss tool No matter how much we long for it, but still there is no magical herb for losing weight except following a good diet and burning those nasty calories. However, including Papaya in your diet might facilitate this process and help in your weight loss goals. Since papaya is rich in antioxidants, minerals and has low-calorie count, it benefits in losing weight. Instead of going for crash diets and starving yourself, eat papaya and give your body the necessary nutrients it needs.
