Category: Green Food

Lungs are responsible to deliver oxygen to our body for further essential functioning. Sounds simple, isn’t it? But it’s a highly indispensable task for our body, thus all the more reasons to eat healthily and give proper nutrition to our lungs. It’s no surprise that people are suddenly working much harder to keep their lungs healthy amidst this deadly pandemic and pollution. After all, Lung health is a gear in the machine that makes your body work efficiently.

Broccoli

The compound, sulforaphane which is present in huge amount in broccoli produces protective enzymes that protect against chronic obstructive pulmonary diseases, asthma and other related respiratory ailments. Other cruciferous vegetables such as kale or cabbage also contain a good amount of sulforaphane. 

Apricots

The high amount of vitamin A present in apricot keeps your lungs healthy. Vitamin A supports the respiratory tract linings and also decreases the risk of other lung infections. 

Water

By adding this simplest thing to your routine, you’re protecting your lungs from many infections. Always remember, dry lungs are prone to irritation and further to infections. So have enough water every day to keep your mucosal linings hydrated. 

Berries

Berries such as blueberries, acai berries, cranberries, strawberries, raspberries, etc. are rich in antioxidants, which are considered great for the lung health. 

Turmeric

The best known natural antiseptic in Indian households, turmeric has great anti-inflammatory properties because of curcumin. It plays an important role in maintaining our lung health and helps in curing asthma, COPD, pulmonary fibrosis and other lung issues. 

Ginger

Ginger is a very customary and significant ingredient in many food recipes that we consume and is a mine of benefits for the lungs. The anti-inflammatory qualities in ginger relieve asthma! It is also endorsed for breaking down the mucus and dismissing it.

Apple 

An apple a day not only keeps your doctor away but also keeps lung problems at bay. Studies have shown that consuming apple can reduce the risk of lung cancer and asthma. Overall, it helps in the proper functioning of the entire respiratory system and lungs.

The diet we consume or the nourishment we get affects the tubes and vessels keeping them open and clear. It’s important to consume food that lowers the inflammation and keeps the blood vessels wide open. So eat best, eat fresh, and keep your lungs healthy.

Water chestnut is a common autumn-winter season fruit that grows in water. Also known as singhara, water chestnut is an extremely popular snack in India and flour prepared from it is widely used. It has a slightly sweet taste and crunchy and can be eaten raw, fried, grilled, boiled, or sautéed.

Water chestnut is a good source of fibre and has very less fat and sodium content. It is free from cholesterol and gluten and also has detoxifying property. It is highly beneficial and considered great for jaundice, bad appetite and diabetes. Being a nutrient-dense fruit, it contains high amounts of manganese, copper, vitamin B6, fibre, potassium and riboflavin. Consuming it is one of the best ways to cleanse the body and keep it well.

Excellent fibre content

The high fibre content in water chestnut has plenty of health benefits. It aids in digestion, keeps your stomach full, regulates blood sugar levels and cholesterol. Along with that, it also relieves constipation.

Reduces risk of stroke

Water chestnuts are a rich source of potassium which helps in tackling strokes and also reduces the risk of heart ailments, high blood pressure and other related diseases.

Combats inflammation

With great antioxidants such as diosmetin, luteolin, fisetin and tectorigenin, it can repair damaged cells and helps reducing inflammation. This furthers protect the body from different chronic diseases.  

Treats UTI

It’s an ideal tool for treating UTI and similar infections. Various enzymes present in water chestnut cleanse the bladder and also disinfect it to some extent.

Stimulates healthy hair growth Since it is filled with vitamin E & B, zinc and potassium, eating water chestnut leads to smooth, shiny and healthy hair. Along with removing toxins, it protects the scalp and locks in moisture in the hair.

Parents often complaint about kids being picky eaters or snackers and not consuming the nutrients that are essential for their mental and physical development. Developing a healthy eating habit in children is very imperative as this will stay with them for a lifetime. A right eating pattern is the key to fight diseases and improve body functioning. 

A balanced diet will not only keep ailments at bay but also helps in stabilizing energy, improve brain functioning, lifting mood, maintaining a healthy weight and also preventing mental health condition. Every parent wants to give their child a perfect balanced diet but what exactly should a balanced diet consist, that’s a million dollar question? Let’s find out the right constituents that fuel up a child’s need…

Protein

In order to build muscles, tissues and immunity, proteins are mandatory for children. Milk, cheese, tofu, soya, edamame, fish, peanuts, meats, nuts, eggs, etc. are the best source of protein. 

Vitamins

Every vitamin is essential for a child’s holistic development as each protein has a significant yet different role to play. 

• Vitamin A is important as it helps in maintaining proper vision, repairs tissue, skin and overall growth of a child.  
• Vitamin B is essential for production of RBCs and proper functioning of metabolic activities.
• The body’s tool to fight infections, strengthening tissue, muscles and healing power; vitamin C is majorly found in citrus fruits and vegetables such as tomato, broccoli, spinach, etc. 
• Vitamin D maintains healthy teeth and bones and helps in absorption of minerals such as calcium. The best way to get adequate amount of vitamin D is sunlight.

Saturated and Trans fats Vegetable and nut oils, meat, dairy products, olives, avocados, etc. contain the essential vitamin E and fatty acids. They are a great source of energy and help the body to utilise other nutrients for body functioning. Healthy fats are the key to brain and nerve growth, especially in children.

Carbohydrates

For all the energy exhausted in hopping around and tiring activities, a child needs carbohydrates. Carbs come in the form of sugar and starch. Cereals, Rice, Breads, Pasta are the best source of carbohydrates. 

Iron

Iron helps in building a healthy blood and carries oxygen to the cells in our body making it extremely important for children.  Nuts, spinach, whole grains, cereals are some rich sources of iron. 

Calcium

For stronger bones and teeth, make sure a child consumes adequate amount of calcium every day. Dairy products such as milk and curd and leafy vegetables are good source of calcium. 

Though making a child eat a balanced diet is herculean task the parents face, but with a few alterations and amendments you can succeed in replacing the child’s junk intake with the best healthy options available. Who doesn’t love a carrot with creamy hummus or baked chips? So, all you need to do is add that twist to the child’s regular meal and witness the magic happening! 

The most popular among the green and leafy vegetables, Spinach is a nutrient-dense leafy, which is full of magnificent qualities. Known as SpinaciaOleracea, it belongs to the amaranth family which is related to beetroots. Spinach is one of the most versatile vegetables in terms of its consumption nature, you can have it in salads, steamed, boiled, sautéed or in curries. 

Being a rich source of vitamins A, K and C, it is considered a blessing for our eyes, reduces oxidative stress and regulates blood pressure. Source of exceptionally great nutrients such as calcium, vitamin D, dietary fibre, iron, manganese and magnesium, it is vital for skin, hair, and bone health. A 100 gram of raw spinach contains 91 per cent water, 2.9 grams protein, 3.6 grams carbs, 0.4 grams sugar, 2.2 grams fibre and 0.4 grams fat. Spinach positively regulates the genes involved in metabolism and inflammation. Here are more reasons to add spinach to your diet.

Strong bones

Since spinach has an abundance of Vitamin K, it helps in the production of Osteocalc which is responsible for stabilising calcium in the bones. Eating spinach along with other green veggies is good for bone mass.

Supports your eyesight and immune system

Beta carotene, lutein, zeaxanthin and chlorophyll present in Spinach improve eyesight and helps in boosting the immune system. Macula, a part of the retina stores lutein and zeaxanthin that work as a natural sunblock and protect the eyes from harmful rays. Thus consuming spinach decreases the risk of macular degeneration. 

Maintains brain health  

The anti-inflammatory properties of spinach protect the brain and improve brain functioning to some extent. Studies suggest that consumption of spinach decreases the rate of cognitive decline. 

Prevents bacteria and viruses  

The high amount of vitamin A in spinach helps to repel various kinds of bacteria and viruses on our skin and mucous membranes. In order to keep our hair moisturised, vitamin A is essential for sebum production. It is considered phenomenal for the growth of skin and hair tissues. So eat spinach and keep hair problems and infections at bay.

Promotes heart health

Vitamin C in spinach has the capability to inhibit cardiovascular diseases. The presence of lutein in spinach prevents thickening of the walls of arteries and reduces the risk of cardio attack. Nitrite present in spinach regulates heart functioning thus helping in curing heart diseases related to fat deposition. 

Revitaliser  Required composition of magnesium in spinach helps in generating energy for your daily life activities. The constituent Folate in Spinach helps in converting your food into usable energy, thus keeping you active.