Health Benefits of Mustard seeds

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Mustard Seeds (Rai) are rich source of Vitamin A, Omega-3 and Omega-6 fatty acids, and minerals such as calcium, magnesium and potassium and are globally used as a flavoring agent and culinary preservative. Mustard greens, mustard oil and mustard seeds have potential health benefits. There are approximately 40 species of mustard plant and out of them three are used to make the mustard condiment.  Mustard seeds are used as spice in various recipes and as salad dressing in the form of mustard paste.  Here are few health benefits of mustard seeds



Good for Diabetics

Studies have shown that this spice, due to its high antioxidant and fiber content can help in neutralizing the damages caused by oxidative stress in diabetic people. Mustard seeds as well as mustard oil helps in reducing the levels of serum glucose and stimulating metabolism of glucose.


Helps in Lowering Cholesterol Levels

Mustard seeds and mustard greens have high cholesterol lowering power due to their ability to facilitate excretion of bile acids (Usually comprises of cholesterol) and binding them in digestive tracts. This binding process helps in reducing cholesterol levels in our body. They also help in reducing the development of plaque or blockages in the arteries and preventing cardiovascular disorders.


Heart Healthy Spice

Mustard seeds are rich in Omega-3 and 6 fatty acids. These healthy fatty acids promote heart health by reducing ventricular enlargement and alleviating symptoms of acute myocardial infarction or heart attack.


Antibacterial and Anti-parasitic in Nature

Mustard seeds have been shown to be effective in soothing symptoms associated with ringworm. Applying mustard paste topically on clean skin helps in treating lesions caused by ringworm.


Provide Relief from Respiratory Disorders

Mustard seed are known for their therapeutic effect in curing respiratory disorders including cold, sinus problems. It acts as both decongestant and expectorant and thus helps in reducing the production of mucus and clearing it from the air passages.

Mustard seeds have been used as home remedy in various respiratory ailments.  Gargling with tea made of mustard seed aid in soothing sore throat.


Healthy for Menopausal women

Minerals like magnesium and calcium are beneficial for women as these minerals encourage bone health and reduce risk of osteoporosis.  During menopause, women are likely to have low levels of these minerals and high risk of bone loss, fractures and osteoporosis. Addition of mustard seeds could prevent bone loss associated with menopause.


Aids in Detoxification

Mustard seeds contain powerful antioxidants and fiber content, which help in detoxifying our body. Certain compounds called as glucosinolates are preset in them that help in regulating the process of detoxification and eliminating harmful toxins from our body.




Are You Getting Enough Zinc?

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Zinc is  an essential mineral, required for maintaining our health. It is found in every tissue in our body. It is required for proper functioning of our immune system, for wound healing, breakdown of carbohydrates and for thyroid problems. It might be surprising to know that Zinc is also needed for efficient working of our senses of smell and taste.  If you are suffering from Zinc deficiency, add these sources of zinc into your diet. Here are few signs that could tell if you are suffering from Zinc Deficiency due to inadequate zinc in your diet.


1. Rough and Dry Skin


Are You Getting Enough Zinc?

Zinc deficiency can make a person more susceptible to infection, including skin irritations like rashness and roughness. Zinc works with certain enzymes in our body that produces substances responsible for reducing inflammation by affecting the immune system.

If there is zinc deficiency, one can develop the condition like eczema or atopic dermatitis, because of an immune response to an allergen. If there is eczema or dermatitis, especially around the mouth or the anus, do consult the doctor for zinc deficiency.


2. Diarrhea


Are You Getting Enough Zinc?

Diarrhea is a common symptom of zinc deficiency. This symptom could vary among people with zinc deficiency. In some people, this symptom occurs more often and frequent with sudden attack of nausea or diarrhea.

Zinc supplementation has been shown to reduce the duration and severity of diarrhea, even though the mechanisms by which zinc exerts its anti-diarrheal effect are not fully known.


3. Appetite Loss


Are You Getting Enough Zinc?

Symptoms, like appetite loss along with impairments of smell and taste can occur, if you are suffering from zinc deficiency. Not getting enough zinc can also interfere your sense of smell and taste and could lead to anorexia and weight loss.

Besides these, signs like nervousness, difficulties concentrating can also happen as additional symptoms as zinc deficiency effects the neurological functioning too.


4. Delayed Growth


Are You Getting Enough Zinc?

Zinc is important as it is vital for cellular growth and metabolism. According to National Institutes of Health of Dietary Supplements, Zinc deficiency could limit childhood growth during puberty and could delay sexual maturation as well.

High Zinc food such as lobster, crab, chicken, cashews and almonds and legumes such as chickpea and kidney beans could be beneficial for maintain healthy levels of zinc in our body.


5. Irritability

Are You Getting Enough Zinc?

Zinc deficiency, can affect both physical and neurological development. Irritability, depression and low energy levels have been found to be related with zinc deficiencies. Daily consumption of zinc for average men and women should not be more than 40mg. This dosage varies according to factors such as age, body conditions like pregnancy or breastfeeding. In order to stay away from deficiency of trace elements or micro nutrients, have a balanced diet.


6. Nausea


Are You Getting Enough Zinc?

Nausea is a symptom that could be related with zinc deficiency as well overdose. Overdose occurs if you have incorporated zinc supplementation because it is difficult to exceed recommended levels of zinc, only on food.

Supplements that have 50 to 150 mg of zinc per day are associated with mild gastrointestinal symptoms, such as upset stomach and abdominal pain.


7. Slow wound healing


Are You Getting Enough Zinc?

Zinc is an essential trace element which is required by our body for wound healing and recovery process. Slow wound healing could be a telling sign of zinc deficiency. Even though it is a subtle finding, make sure to consult the doctor as other different body systems are involved in wound healing.

Note: These symptoms are related with other health conditions as well. Make sure you consult your doctor to rule out a zinc deficiency.




Soy Beans Health Benefits

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Soy Beans are rich source of protein, minerals, fibers and other nutrients including Omega-3 fatty acids. It is an ideal protein source and lactose alternative for vegetarians. Various products including soya milk, soy cheese, soya yogurts are produced from soy beans. There are several potential health benefits of soybeans due to its high nutritional contents.

Soy Beans


Lower cholesterol levels

Studies have shown that soya protein isolates tend to be effective in lowering the cholesterol levels. They contain phytosterols that inhibit the absorption of cholesterol by blocking the absorption sites. They are also processed differently in our body as compared to animal proteins.


Healthy for Diabetics

Studies have shown that soy beans have been effective in the management of diabetes. They have an ability to increase insulin receptors in the body and thereby help manage the high blood sugar levels.


Good for Our Bones

Soy beans contain minerals like calcium, magnesium, copper and zinc, all of which have a vital role in bone health. These minerals prevent the risk of osteoporosis and allow healthy growth of bones and also speeds up healing process of brittle bone.


Healthy during Pregnancy

Being rich in Vitamin B complex and high levels of folic acids, they are beneficial for pregnant women. These nutrients in soybeans  ensures lower risk of neural tube defects in infants.


Helpful in alleviating symptoms of endometriosis

Studies have shown that phytoestrogens present in soya beans can lower the risk of breast cancer. These compounds also help block the effects of excess oestrogen in female body and even help in balancing out the ratio of oestrogen and progesterone.


Promotes Digestive Health

Soy beans are rich in dietary fiber, an essential nutrient to keep our digestive system healthy.  Fiber stimulates healthy bowel movement through  our digestive system and prevent the condition like constipation.


Healthy for  postmenopausal women

Women entering the phase of menopause should add soya into their diet to alleviate symptoms associated with menopause. During menopause, body stops to produce estrogen. Phytoestrogens in soya beans act as weak oestrogen, they may help relieve symptoms.


Good for Your Heart Health

In addition to protein, soy beans also contain healthy unsaturated fat, which can help in lowering the risk of conditions like atherosclerosis. Fatty acids which are present in soy beans promote healthy muscle functioning in our body and maintain appropriate blood pressure levels.

Boosts Metabolic functioning

Proteins are the building  blocks of cells, blood vessels and every part of our body. They promote healthy repairing and re-growth of cells. They enhance our metabolic rate and boost our overall system.  Soybeans are an excellent source for proteins for vegetarians.



Health Benefits of Cumin Seeds

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Cumin seeds are widely used in cooking in Asian countries. It isa common kitchen herb known for its distinct flavor , aroma and potential health benefits, including the ability to aid digestion, improve immunity and several others. This spice is loaded with nutrients like dietary fiber, iron, manganese, copper, calcium and magnesium. Here are few potential health benefits of cumin seeds

 Cumin Health Benefits

 Natural Laxative

Cumin, due to its high dietray fiber content, is considered as one of the healthy natural laxatives. It also has antimicrobial and antifungal properties. People who have health issues like chronic constipation ( one of the main cause behind piles or hemorrhoids), can add cumin to their diet. Cumin in powdered form has shown to be effective in treating constipation and also healing up of infections and wounds in the digestive and excretory system.


Good For Lactating Mothers

This health benefits of Cumin, might come as a surpise to few, but yes cumin seeds are good for lactating mothers as well as during pregnancy and menstruaion. This spice contains a compund named thymol , which help increase the secretion of milk in lactating women. It is also rich in calcium and iron, minerals which are vital for lactating mothers and during pregnancy.


Natural Remedy for Common Cold

If you are suffering from common cold (a viral infection), consume few cumin seeds with warm ater. Cumin contains essential oils that act as disinfectants and fight viral infections repsonsible for common cold. It aso supresses the formation of cough in the respiratory system. Being rich in Iron and Vitamin C, it boosts our immune systme and keep infection from becoming worse.


Prevents Anemia

Cumin can be used as a nutritious supplement to a diet of those people who suffer from iron deficiency anemia. It can avoid the symptoms associated with anemia, such as fatigue, anxiety, and digestive isssues.


Aids in Digestion

Cumin contains essential oils and certain compunds that facilitate the secretion of acids, bile and enzyme , in our stomach and intesetine, which are vital for complete digetion of food . Besides aiding in healthy digestiona nd promoting appetite, it also cures gastric problems . Cumin seeds taken with warm water can provide relief from gastric problems, stomach aches as well as pain during menstruation.


 Good For Respiratory System

Cumin seeds contain essential oils and stimulating agent, which makes them ideal for promoting the health of our respiratory system and treating symptoms associated with bronchitis and asthma. Being anti-congestive in nature, cumin seeds may help loosen up the accumulated phelgm and mucus in the respiratory tracts.




Vitamin Essentials for Women

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To maintain health and prevent health problems related to vitamins and minerals deficiency, we need to make sure to add variety of vitamins and minerals  in our diet or if necessary, take vitamin and minerals supplements. Here are top Vitamin Essentials for women

1. Multivitamins


Multivitamins are an essential supplement to keep you healthy. Every vitamin performs a specific function in our body. Make sure that your multivitamins contain Vitamin A, C, D, E and K and B complex and minerals like potassium, zinc and iodine.  Avoid mega-vitamins as they may contain high levels of vitamins and minerals, which could be dangerous to your health. Here are the top Vitamin Essential for women

  •  Vitamin A

If you want to maintain overall health of your body including good vision, start taking vitamin A rich food. There are two types of vitamin A: Preformed Vitamin A (found in meat, poultry and dairy products) and Pro- vitamin A (Found in orange and yellow fruits and vegetables).

  • Vitamin C

Immunity booster and speed up growth and repairing process in the body. Broccoli, grapefruits, oranges, green and red peppers, potatoes, sprouts, tomatoes.

  • Vitamin E

Vitamin E anti aging property and helps in slowing down age-related changes in your body and also good for skin and hair. Sources: almonds, peanut butter, cod liver oil, sunflower seeds.

  • Vitamin K

An important vitamin for strong bones and also helps in reducing heart diseases. Source: Green Leafy veggies, fish oil, soybean oil.

  • Vitamin B Complex

All forms of Vitamin B helps in making energy from the food we eat and also helps in forming Red blood cells. Sources are fish, poultry, eggs, green vegetables, beans, peas. Not getting enough of vitamins can cause diseases, for example lack of B12 or B6 can cause anemia.

2.  Vitamin D

Vitamin D

Vitamin D helps in the absorption and utilization of calcium, which is a main building blocks of bone. To prevent Vitamin D deficiency, sun exposure is necessary.

This Vitamin also protects against osteoporosis and bone injury and help reduces the risk of multiple sclerosis, rheumatoid arthritis and various types of cancer. One can get Vitamin D from egg yolks, saltwater fish, milk, cereals and Vitamin D supplements. Vitamin D Daily requirement

3.  Calcium with Magnesium

Calcium and Magnesium are essentials minerals required by our body. Calcium helps in keeping our bones and teeth healthy and strong, promote proper functioning of our blood vessels and nervous systems.  Vitamin D and magnesium are essential to help the body in calcium absorption and utilization.

Magnesium also prevents calcium’s potentially constipating effects. Natural foods rich in Magnesium and Calcium

4.  Omega-3 Fatty acids

Omega-3 Fatty Acids

Omega-3 fatty acids are good for your heart and brain health. It is a healthy fatty acid which prevents the formation of plaque in your arteries and lowers the levels of bad cholesterol in the blood. It also lubricates your joints. Fish oil and some plant and nut oils are rich in Omega-3s.  Daily requirement of Omega-3

5. Folic Acid (Vitamin B9)

Folic acid is essential for women during pregnancy. It helps protect against neural tube defects in babies. It is also important for women who are not pregnant, as folic acid is required in the formation of red blood cells. There are various vegetables and grains which are rich source of folic acid. Daily Dosage of Folic Acid