Category: wellness& habits

Health benefits of strawberries
Straw berries are nutrient dense superfoods which can boost cardiovascular and brain health. They are enriched with wide variety of antioxidants and micronutrients that help skin health also.
Strawberry is a fruit that is widely loved and consumed by people across the globe for its aroma, bright red colour, juicy texture, and sweetness. It can be consumed either fresh or in the processed form of foods such as jam, ice cream, and chocolates. However, strawberries are good for health in its raw form without adding sugar.
History of strawberries
Strawberries are low-growing herbaceous plants that belong to genus fragaria and family rosaceae. These fruits originated in Europe in the 18th century. The garden strawberry was first cultivated in Brittany, France, in the 1750s. Strawberries have been mentioned in literature and art from Romans . It has been depicted in many western paintings also such as Italian, Flemish, and German paintings, including Hieronymus Bosch’s The Garden of Earthly Delights.
However, strawberries reached all over the globe and several countries developed their own varieties commercially only during the 19th century. Strawberries are produced commercially both for instant consumption as raw fruits and for processing as frozen, canned, or preserved berries or as juice.
Nutritional value of strawberries
The strawberries are ranked as one of the best functional foods because of their vitamins and antioxidant content. These play crucial role in preventing and managing lifestyle diseases.
Raw strawberries contain 91% water, 8% carbohydrates, 1% protein, and very low amounts of fats. They are rich source of Fibers, vitamin A, C, B1, B2, B6, K, folates and many important minerals such as calcium, magnesium, potassium.
Along with potassium the antioxidants in strawberries help to protect heart health and reduce hypertension.
The major antioxidants in strawberries include ellagic acid, and certain flavonoids such as anthocyanin, catechin, quercetin and kaempferol.
It contains about 99%of the daily requirement of vitamin C and it is much more than that in oranges and help to boost immunity.
Health benefits of strawberries
- Protects cardiovascular health
Antioxidants in strawberries help to lower risk of cardiovascular diseases through inhibition of LDL-cholesterol oxidation, promotion of plaque stability, improved vascular endothelial function, and decreased tendency for thrombosis or clot formation. It protects heart and blood vessels from forming plaques and blood clots.
- Helps skin collagen formation &glow
Vitamin C in strawberries helps to boost collagen production and thus skin health and beauty.
- Helps to prevent Alzheimer’s disease & boost brain health
The antioxidants in strawberries also help to prevent cognitive decline and protects your brain from neurodegenerative diseases such as Alzheimer’s disease.
- Helps to maintain blood glucose level
The glycaemic index of the fruit is less than 40 and hence it can be consumed by diabetic patients also. It will not cause blood sugar spike.
- Boost immunity
The vitamin C in strawberries help to boost immunity due to their anti-inflammatory and anti-infective potential. Vitamin C is also a great antioxidant.
Conclusion:
Strawberries contain several vital nutrients which can enhance immunity, heart health, bone health, brain health and skin health. Therefore, enjoy the strawberries for better health and quality of life in the most natural way.
Safety & caution
Strawberries may cause severe allergy in some people who are hypersensitive to it. Sometimes it may reach the level of anaphylaxis or fatal life-threatening allergy. People who are allergic to strawberries, are advised not to eat them.
Written by dr Sanjana p
References for further reading
1. https://pubmed.ncbi.nlm.nih.gov/15077879/
2. https://pubmed.ncbi.nlm.nih.gov/24345049/
June 17, 2026
Health benefits of fruits
Fruits are immensely enriched with nutrients such as fibers, vitamins minerals and antioxidants. All these nutrients are crucial for healthy functioning of your body and mind.

fruits
Botanically, fruits are the seed-bearing structure in flowering plants (angiosperms) that is formed from the ovary after flowering. The fruits include sweet produce like apples and mangoes, as well as savory items like tomatoes, cucumbers, and nuts. Nutritionally, fruits are great sources of dietary fiber, vitamins, minerals, and antioxidants.
Common types of fruits:
- Citrus: Oranges, lemons, limes, and grapefruits.
- Berries: Strawberries, blueberries, raspberries, and blackberries.
- Tropical/Exotic: Mangoes, bananas, pineapple, dragon fruit, and papaya.
- Pomes & Stone Fruits: Apples, pears, peaches, plums, and cherries
Health benefits of fruits
Fruits are abundant sources of fibers, vitamins, minerals and antioxidants. The nutritional value of various fruits is different and the health benefits they provide also differ accordingly. Therefore, it is always recommended that you take a mix of various fruits together in moderation at least four times a day along with a balanced diet. It is always advisable to consume cut fruits instead of juicing as it strips the fiber.
- Great source of fibers
Fruits contain a lot of soluble and insoluble fibers. The fibers help to reduce cholesterol in your body and help gut health. They also have crucial role in reducing obesity or in promoting weight loss.
- Improves heart health
The antioxidants, fibers and some minerals in fruits help to improve cardiovascular health. They help to reduce plaque development inside blood vessels of heart and prevent heart attack and stroke. Fibers also have crucial role in reducing bad LDL cholesterol. The fibers also help weight loss mitigating the risk for heart attacks.
- Enriched with various antioxidants
The fruits contain various types of antioxidants which have beneficial effects on vital organs of human body and on skin. The antioxidant content varies among fruits. However, most of the antioxidants are powerful and prevent free radical induced oxidative stress.
- A rich source of vitamins
Fruits are enriched with many important vitamins including vitamin A, B, C, E and folates. All these vitamins are effective antioxidants also and play vital role in maintaining health.
- Abundant source of essential minerals
Fruits contain minerals such as calcium, magnesium, manganese, potassium etc. in good amounts which have significant roles in heart health and bone health.
- Helps to prevent lifestyle diseases
The fibers in fruits slows down digestion and help to reduce blood sugar spikes and low glycaemic index type fruits can be consumed by diabetic people as well. The fiber helps to reduce bad LDL cholesterols and protect from cardiovascular diseases. Potassium in fruits help to reduce and control blood pressure and therefore help heart health. The anti-inflammatory potential of fruits help to reduce diabetes and cardiovascular diseases.
- Boost immunity
The vitamins and minerals in fruits boost the immunity. Vitamin C rich fruits and vitamin A and carotenoids play crucial rule in it.
- Improves digestion
fruits regulate bowel movements, prevent constipation, and nurture a healthy gut microbiome due to the presence of fibers in them.
- Helps weight loss
Fibers in fruits help to reduce weight loss as the fibers give a feeling of satiety and reduce excessive food intake.
- Improves skin health & glow
The antioxidants, vitamins in fruits help to glow your skin from within. It also helps to promote hair growth.
- Anti -inflammatory properties
The fruits have antioxidant vitamins with anti-inflammatory properties and they help to reduce chronic diseases of vital organs.
The nature provides you with a wide variety of fruits in every season abundantly. Beyond the nutritive value, the fruits and their harvesting is a pleasant experience for people and therefore now fruit cultivation and their harvests are part of many resort projects globally. The urban population who lives in concrete jungles most of their life, visit such fruit farm resorts as a retreat centre of green space occasionally for relaxing and rejuvenating the mind and body. These fruit farm resorts welcome thousands of such visitors in quest of sustainable eco-friendly healthy living. In a nut shell the significance of fruits is enhancing day by day in this digital era of technological development when human beings search their roots for healthy living in close connection with nature.
It is indeed a welcomely trend to have more farm stay orchards as part of Agri tourism. Furthermore, nowadays fruit gardens are part of home plans of many people who love and foster healthy living with nature.

A few healthy fruits available in India & their nutritive value
- Pine apple
It is enriched with fiber, potassium, calcium, manganese and vitamin C. The fruit has great role in boosting immunity, heart health & skin health. It has anti-cancer and anti-inflammatory properties also.
The bromelain in pineapple helps digestion and absorption of nutrients.
- Pomegranate
Pomegranate is rich in vitamin C and several other antioxidants such as ellagic acid which can fight against free radical damage to the cells. The fibers help digestive and cardiovascular health. Furthermore, minerals such as potassium and calcium play crucial roles in cardiovascular health and bone health.
- Apple
Apple contains fiber and vitamin C. They also boost heart health and gut health. Furthermore, it is a great source of potassium and calcium. It has critical role in boosting immunity in children as well as adults. They contain antioxidant quercetin which help in preventing inflammations. Apples are best for consumption in people attempting weight loss.
- Grapes
Grapes contain fiber, calcium, magnesium, potassium and vitamin C. Antioxidants in grapes reduce oxidative stress in the brain and protect against cognitive decline
- Oranges
Oranges belong to citrus group of fruits and is well known for being a great source of vitamin C and antioxidants like hesperidin and quercetin.
- Strawberries
Strawberries are rich source of fibers, vitamin A, C, B1, B2, B6, K, folates and many important minerals such as calcium, magnesium, potassium. Along with potassium the antioxidants in strawberries help to protect heart health.
The major antioxidants in strawberries include ellagic acid, and certain flavonoids such as anthocyanin, catechin, quercetin and kaempferol. The antioxidants in strawberries also help to prevent cognitive decline and protects your brain from neurodegenerative diseases such as Alzheimer’s disease.
It contains about 99%of the daily requirement of vitamin C and it is much more than that in oranges and help to boost immunity.
Vitamin C also helps to boost collagen production and thus skin health and beauty.
The glycaemic index of the fruit is less than 40 and hence it can be consumed by diabetic patients also. It will not cause blood sugar spike.
Conclusion:
Fruits are enriched with several vital nutrients which can boost immunity, heart health, bone health, brain health and skin health. Include a wide variety of fruits into your daily diet for better health and productivity in life.
written by dr sanjana vb
June 17, 2026
Dark circles around eyes
Dark circle around eyes is a common skin problem affecting all age groups of people and the causes are multiple. In medical language, the problem is called periorbital hyperpigmentation. This is worrisome for men and women as it imparts face an aged, tired or depressed appearance.
Overview
The dark circles may mostly affect lower eyelid areas; however, it can spread to upper eyelids, the malar areas and nasal root areas overtime.
Sometimes dark circles are found since puberty or it may extend to adulthood and last long. It has shown some familial inheritance in some ethnic groups. Both white and dark-skinned people may develop dark circles. They appear more vivid in blue or brown colours in fair skinned people and it is a cause of angst for many having this issue.
People suffering from this hyperpigmentation issue often seek for various home remedies and medical and cosmetic solutions as the issue can diminish their confidence and self-esteem considerably. The remedies for addressing dark circles are dependent on its causes as the problem has multiple aetiologies or causes.
Causes of peri orbital hyperpigmentation or dark circles
- Genetic – In a few ethnic groups it has been found to be familial or it runs in families.
- Ageing – It can be the result of constriction of blood vessels causing hyperpigmentation or thinning of the periorbital skin from ageing.
- Sun induced damage – It can also happen from exposure to UV rays of sun which can cause oxidative stress to the skin and premature ageing of skin.
- Nutritional or dietary errors– Nutritional deficiencies such as anaemia arising from iron deficiency also cause hyper pigmented dark circles around eyes.
- Allergies – Allergic reactions can cause fluid buildup around the eyes and that may gradually lead to dark circles and swelling.
- Constant rubbing of the eyes
- Smoking
- Loss of sleep
- Thyroid dysfunction
- Dehydration from poor water intake
- Skin diseases – Inflammation from various skin conditions such as atopy and contact dermatitis may also lead to hyperpigmentation on face.
- Medications – Certain medications for glaucoma, some oral contraceptives or ophthalmic prostaglandin F2a use have been found to be related to hyperpigmentation.
How does dark circle appear in people?
Dark circles appear as purple or blue to dark brown or black in people according to the skin colour. It is clearer in fair skinned people. The duration of dark circles lasting around the eyes depends on the causations of this pigmentation. If sleep deprivation and nutritional inadequacies cause it , adequate sleep and rest to eyes along with balanced diet and some natural external applications can help get rid of the dark circles. But diseases causing hyperpigmentation may need proper and consistent treatment to address the problem.
How to reduce dark circles or peri orbital hyper pigmentation?
• Ensure sound &adequate sleep every day. It is crucial for skin health as well as health of eye muscles.
• UV protection sunglasses
Wearing the UV resistant glasses help to prevent pigmentation. Also use sunscreen on face while going out in sun.
- Cold compresses
- Applying frozen cold cucumber slices to the eyes may help to reduce fatigue of eyes as well as dark circles. Vitamin C of cucumber may help to nourish and moisturize the skin. Vitamin C is a natural anti-oxidant which help to reduce hyperpigmentation from sun rays.
- Green tea is a natural antioxidant and applying cold green tea bags are useful for removing dark circles and tiredness of eyes. It can also improve the health of skin under the eyes.
- Eye packs for managing dark circle or periorbital hyperpigmentation:
- Aloe Vera gel, vitamin E oil, sweet almond oil eye cream
Mix 1tbs aloe Vera gel with 1 tsp sweet almond oil,1 tsp vitamin E oil. Apply it around the lids and under the eyes. Massage gently with ring finger for 3 minutes. Leave it for 30 minutes. Do this every morning for better results.
- Vitamin E oil and honey mixture
Mix 2 tsp vitamin E oil and one tsp honey and apply on skin around eyes. Leave it for half an hour and wash later with any cleanser.
Vitamin E is an effective antioxidant for the skin. It may help to reduce wrinkles and fine lines and hyperpigmentation causing damages to skin and blood vessels. Honey helps to moisturize your periorbital skin. It can help skin rejuvenation, regulate pH and has anti-microbial properties.
• Concealers are the least invasive option for hiding the dark circles temporarily.
• Stop smoking and reduce alcohol consumption.
• Medical management
1.       under eye creams – Some eye creams are useful in reducing dark circles. Some of the bleaching creams contain hydroquinone, tretinoin. Use the creams only under the direction from a dermatologist.
2.       Chemical peels
  The chemical peels use alpha hydroxy acids, such as glycolic acid. Peels may help in combination with other methods to reduce dark circles.
3.       Lasers
Lasers can reduce the risk of scarring and help lightening hyperpigmentation.
June 13, 2026
Pumpkin seeds
Pumpkin seeds are highly nutritious seeds of pumpkins and they are enriched with antioxidants capable of preventing cancers of prostate of breast . The seeds have antioxidant, anti-inflammatory, anti-cancerous , anti-glycemic properties.
Pumpkin seeds to prevent prostate cancer
Pumpkin seeds are edible seeds of cucurbitae pepo. Several other species of cucurbitae also are cultivated for extracting seeds.
The seeds contain 30-40% protein,56%unsaturated fat,fiber 6.6grams and very important minerals such as magnesium, zinc, iron , phosphorus.
Health benefits of pumpkin seeds
- Improves health of heart and blood vessels
Pumpkin seeds help the expansion of blood vessels generating nitric oxide. This may help to reduce hypertension and vascular occlusion.
- Reduces bad cholesterols
Pumpkins contain phytosterols which helps to reduce bad cholesterol.
- Helps to reduce the occurrence of prostate hypertrophy and prostate cancer
Pumpkin seeds contain squalene antioxidants which prevent prostate cancer and hypertrophy. They also help to reduce the increased frequency of urination.
- Reduces blood sugar level and helps to manage type2 diabetes.
- Antioxidant properties
Pumpkin seeds are rich source of antioxidants vitamin E , carotenoids, squalene and phenolic compounds. Antioxidants have great role in human body in preventing and addressing free radical induced damage or oxidative stress. It has crucial role in preventing organ diseases and cancers. Antioxidants also help to prevent premature ageing resulting from various causes including environmental toxins, UV rays of sunlight, stress, sleep deprivation and metabolic errors.
- A great source of unsaturated healthy fats
Pumpkin seeds contain oleic acid and linoleic acid which have anti-cholesterol properties.
- Anti-cancer properties
The antioxidants particularly squalene helps to prevent breast cancers promoting apoptosis or cell death of cancer cells.
- Helps to improve sleep
Pumpkin seeds are rich in tryptophan aminoacids which have crucial role in the production of neurotransmitters. It also contains zinc, copper, selenium which help sound sleep.
- Improves mental health
The tryptophan amino acids of pumpkin seeds help neurotransmitter production. Also, magnesium in pumpkin seeds help to reduce stress and anxiety.
How to eat pumpkin seeds?
Pumpkin seeds in raw state contain phytic acid which may prevent absorption of minerals in human body. In order to reduce the phytic acid content either soak or roast pumpkin seeds before consumption.
Frequently asked questions?
- Is it safe to eat pumpkin seeds for all age groups?
Yes. It is. However, it is recommended to eat after roasting or soaking.
- Can people having higher B.P consume pumpkin seeds as a snack?
Definitely they can. Pumpkin seeds have a unique potential to reduce B.P
Generating vasodilator substance nitric oxide.
- Are pumpkin seeds good for skin health?
Yes they are. They are rich in various antioxidants including vitamin E which can improve the skin glow and health.
May 23, 2026
Skin tan remedies
Skin tan & wrinkles from exposure to UV rays of sun can be effectively managed by natural home remedies with antioxidant potentials including aloe vera, green tea, tomato etc.
Skin tan is the darkening of the skin’s complexion caused by increased melanin production. It is a defence mechanism of the skin against ultraviolet (UV) radiation from sunlight or artificial sources.
Exposure to UV rays triggers melanocytes to produce more melanin which results in pigmentation. Furthermore, U V rays cause premature ageing of the skin causing fine lines and wrinkles.
Impact of Ultra violet rays on skin
UV rays of sun have immediate as well as chronic effects on skin ranging from inflammation, sunburn to cancers. Chronic exposure is associated with various cancers of skin such as melanomas.
Sunlight exposure causes photo ageing of skin also. Photo ageing is characterized by collagen fiber breakdown, leading to sagging, wrinkles, and leathery skin. Chronic UV exposure leads to DNA damage and suppresses the immune system, decreasing the skin’s ability to repair itself.
The acute or immediate exposure to sun’s UV rays include redness of skin as sunburn (erythema), inflammation, and pigmentation changes.
5 Best sunlight induced skin tan removing natural face masks
1. Aloe vera & turmeric
You can apply aloe vera gel any time on your skin. It has anti inflammatory properties and collagen boosting potential.
It is a powerhouse of vitamins A, C and E all of which are great antioxidants for your skin.
Aloe vera can hydrate your skin naturally and also it has cooling properties.
You may use aloe vera gel immediately after exposure to intense sun light and heat. It is soothening to the mildly erythematous skin.
For chronically darkened skin with no signs of inflammation or any irritation you may use a mix of aloe vera and turmeric powder.
Take 2-3tsp turmeric powder and one table spoon aloe vera gel and mix well. Apply the mixture on your face and neck and leave for half an hour.
This face mask can exfoliate dead cells and brighten your skin instantly.
Turmeric has anti-inflammatory, antimicrobial properties and it is also a good antioxidant. For best results use once in a week .
- Lemon juice & glycerine
Lemon is rich in vitamin C antioxidants and flavonoids. It lightens tan and pigmentation and can brighten your skin.
Glycerine is a humectant. It moisturizes and hydrates your skin. It can also improve skin elasticity and helps repair of skin barriers. Generally, glycerine is safe for all skin types.
Mix 3 teaspoon full lemon juice with one table spoon glycerine and apply on skin. Leave it for 30 minutes and wash with plain water.
3. Tomatopulp & potato juice.
Potatoes are rich in vitamin C antioxidant. Tomatoes contain lycopene antioxidants and vitamin C. both are very effective on brightening your skin and boosting collagen.
Mix both juices together in equal amounts, as much as you need and leave for 40 minutes for best results. Then wash with plain water. This is extremely good for de-tanning and in giving you a radiant bright skin.
4. Curd
Curd can intensely hydrate your skin. It is a good exfoliant and helps to remove dead cells.It can brighten and sooth the skin gently.Moreover, the curd is a natural cleanser that balances the skin microbiome and plays anti-inflammatory role.it helps fade acne marks and spots.Curd can boost collagen production and reduce fine lines and wrinkles.
5. Gram flour, lemon juice and curd mix
Mix 2teaspoonful gram flour ,2 teaspoons full lemon juice and 2tsp curd well. Apply on face.
Lemon juice is rich in vitamin C antioxidants, vitamin B6 and flavonoids. It has anti-inflammatory and antimicrobial properties.
Gram flour is rich in niacin and folate vitamins. Curd moisturizes and hydrates the skin. It is a good exfoliant. lemon juice is rich in vitamin C antioxidants. The application of this mixture can give you radiant glowing blemish free skin with consistent usage..
Cautions
- Do patch test under your chin before applying on the face
- Avoid application on irritated skin
- For better results consistent application is necessary.
May 11, 2026
Chia seeds
Health benefits of chia seeds
Chia seeds are highly nutritious seeds chosen by millions of people in their diet plans as they are great source of omega fatty acids, fibers , minerals and antioxidants. They have immense value in boosting cardiovascular health and in helping weight loss, bone health and brain health.
Chia seeds are one of the most sought-after seeds among nutrition enthusiasts and population in general since a decade. Enhanced awareness about the health benefits chia provides made it the favorite food ingredient of many.
Chia seeds are one of the most loved and consumed functional foods all over the world. Functional food is that which can be good for health beyond its conventional nutritive value. Chia seeds provide numerous health benefits.
Chia seeds [Salvia Hispania] belong to lamiaceae family and it is cultivated all over the world as a crop.
Nutritional value
The chia seeds are rich sources of protein [16g/ 100g], fibers [ 34.4], carb [42.1] energy 480 kcal. It is a good source of vitamin B, niacin, thiamin, riboflavin and folic acid.
Health benefits of chia seed
- Chia seeds improve digestive health
Fibers of chia seeds helps bowel movement, digestion and helps gut health. It prevents constipation as soluble fibre adds volume to stool.
- Antioxidant properties of chia
Chia seeds have plenty of antioxidants within them including polyphenols and vitamin E. They are potent enough to prevent cancers and Alzheimer’s disease.
- Chia seeds are great source of omega fatty acids
Chia contains omega fatty acids such as alpha linoleic acid and linolenic acid.
- Chia boosts cardiovascular health
These are capable of lowering triglycerides or neutral fat and bad cholesterol LDL and thus help to prevent heart diseases and stroke. Selenium in chia seeds also help cardiovascular health preventing clot formation as well as empowering heart muscle strength.
- Chia seeds help brain health &cognition
Omega fatty acids can also boost brain health and cognitive functions. This may help to prevent dementia or memory loss as they contain effective antioxidants as well as omega fatty acids.
- Anti-cancer properties
Studies also show that omega fatty acids are potent enough prevent some cancers.
Chlorogenic acid and quercetin phytochemicals in chia seeds help to protect from cancers, ageing and lifestyle disorders.
- Chia helps bone health
Chia contains calcium, magnesium, phosphorus and copper. These minerals boost bone health as well as health of heart.
FREQUENTLY ASKED QUESTIONS
Can chia seeds consumption help to prevent brain diseases like Alzheimer’s disease?
chia contains several antioxidants and omega fatty acids which have potential to protect against free radical induced brain cell damage or neuro degeneration.So the antioxidants help to neutralize free radicals and omega fatty acids improve cognitive functions of brain.
Can chia seed soaked water intake help to prevent constipation?
Yes . definitely . Chia seeds contain lots of fibers and this helps to improve gut health and bowel movements.
Can chia seeds help weight loss?
Yes. chia seeds have lots of fibers which help to reduce fat and cholesterol. Fibers also help fullness after its consumption and prevent excessive food intake.
written by
Dr.sanjana vb
More posts on Food &nutrition
- https://indiheritage.com/food-nutrition/
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April 30, 2026
Arrow root powder – health benefits
Arrow root powder is packed with fibers, B-vitamins – riboflavin, niacin and folate and several important minerals which can boost cardiovascular health , bone health &digestive health particularly in gluten sensitive persons.
Arrow rootpowder is a highly nutritious food resembling corn starch in appearance. Its scientific name is Maranta Arundinaceae and it is a member of Marantaceae family.
It is quite often used as a thickening agent in desserts and baked food items.
History of the plant
The cultivation of this crop began around 7000 years ago in American continents. Arrow root plant derived its name from aru-aru meaning “meal of meals”, in the Caribbean Arawak language, which was a staple food in the Caribbean cooking.
In the Victorian era it began to be used, as an easily digestible food for children as well as adult who couldn’t take heavy foods due to various reasons.
In Burma, arrowroot tubers or artarlut were consumed as a healthy snack for many years. The tubers were boiled or steamed and taken with salt.
Botanical information
This perennial herb grows to a height of 3 to 5 feet and underneath the soil the plant grows fleshy tubers. The plant has multiple branches which grows to a height of 1.5 meters.
Preparation of arrow root powder
The arrow root powder is highly nutritious and easily digestible. But the production of arrow root powder is not so easy. It involves complex steps. The tubers are first harvested before the beginning of plant’s state of dormancy.
The tubers are collected and outer skins are peeled after thorough rinsing under water. The dirt and soils are cleared by rinsing several times under the water. Later they are grated to produce the pulp. The pulp is mixed with clean water and strained several tims to separate the fiber. Then starch is allowed to settle by sedimentation.The starch is removed and more water added to resettle. This process is repeated multiple times until a clear surface water of the solution is obtained.
Now the the top water is drained of and the arrow root fiber settled in the bottom is strained out and dried in sunlight. It is dried using machines also. Now the dried powder is ready to pack and use.
Health benefits of arrow root powder
- Enriched with B group vitamins
Arrow root powder is an abundant source of thiamine, riboflavin, niacin, pantothenic acid vitamins.
- Improves bone health and cardiovascular health
The minerals in arrow root powder include calcium, magnesium, iron and potassium, phosphorus,zinc which are crucial for regulating blood pressure, heart health and for bone health. These minerals are crucial for bone mineralization which give strength to bones.
- Helps for weight loss
The arrow root powder is rich in fibers. So, they do not cause a sudden blood sugar spike after consumption. Diabetic &obese people can use arrow root powder.
- boosts digestive health
The arrow root powder can maintain better gut health as the fibres in this food improves digestion; relieves constipation; improves gut motility
- boosts immunity
According to research studies the arrowroot tuber extracts strongly increase interferon γ production by splenocytes. Also, it has been found that diet containing arrowroot extracts increased the immunoglobulins serum IgG, IgA and IgM levels as per animal studies.
•      Gluten -free food for consumption for gluten sensitive people
Arrowroot flour can be an alternative option for people sensitive to wheat and other gluten rich flours.
The resistant starch in arrowroot make it an apt choice for gluten-free diets, particularly in gluten sensitive people.
•      B-complex vitamins & niacin to boost cardiovascular health
Arrowroot powder is rich source of B-vitamins –riboflavin, niacin and folate. Niacin helps to increase good cholesterol (HDL) levels and lower the risk of heart disease.
•      Helps neural development in foetuses
Arrowroot powder is an excellent source folate [about 338 mcg per serving], help red blood cell formation, cell division and growth and prevent anaemia. Moreover, folate is important for the normal growth and development of the foetus and prevents neural tube defects in infants.
•      Strengthens bones
Arrowroot is a rich source of magnesium [about 25 mg of magnesium per 100 g serving].
Magnesium is crucial for bone mineralization process to impart strength for bones.
• Helps to reduce dehydration in gut infections
Arrow root powder dissolved in water helps to boost the vitality after dehydration from gut infections and other causes.
•      Reduces blood pressure and supports heart functions
The alkaloids, phenolic compounds, flavones and saponins in arrowroot aids in reducing cholesterol levels. Potassium present in arrow root powder regulates blood pressure and protects against cardiovascular diseases.
•      Arrowroot is a food with low glycemic index and can be helpful for diabetics
How can you include arrow root powder in your diet?
•      Arrow root powder can be used for thickening sauces and soups as a healthier substitute for corn flour.
•      Being a gluten-free flour, arrowroot is largely used for baking gluten-free bread and biscuit.
•      It can be used as a major ingredient for making arrow root milk puddings.
•      It can be used as a health drink
written by dr sanjana p
More posts on Food & Nutrition
- https://indiheritage.com/food-nutrition/
April 11, 2026
Quinoa to help weight loss & prevent lifestyle diseases
Quinoa is a highly nutritious, gluten-free food packed with protein, dietary fiber, vitamins, and minerals potassium and magnesium. Quinoa is very much useful to help weight loss and improve heart health and digestive health.
It is an easily digestible food and many people all over the world consume it as substitute for rice.
Quinoa is a herbaceous plant grown for its seeds and belongs to the amaranth family. The seeds of quinoa are edible and immensely nutritious as they are packed with protein, dietary fiber, B vitamins and important minerals such as potassium and magnesium.
Quinoa is a prominently cultivated food in Asia, the United States, and European countries. People love to include this protein and fiber rich food for weight loss along with a lot of vegetables and legumes in salads.
Nutritional value
Quinoa is enriched with protein, fibers, vitamins and minerals. A cup of quinoa contains around 8g of protein and 5g of fiber. It also contains folate, magnesium, iron and zinc. 1 cup of cooked quinoa contains 5.18 grams of fiber which is much more than that in whole grains.
Quinoa is naturally gluten-free and is useful to people who need to cut gluten from their diet.
Quinoa is enriched with high quality proteins as it contains all nine essential amino acids [amino acids that human body cannot form but need to be obtained from food].
However, quinoa contains some antinutrients such as saponins, tannins and phytic acid. These substances can reduce the absorption of iron and magnesium as they bind with them. But nothing to worry much. These antinutrients can be eliminated or reduced by rinsing, soaking, or sprouting the quinoa before cooking.
How to prepare quinoa?
First rinse quinoa well in a fine mesh strainer to remove bitter saponin coating. D it for 2-3 times for better results. Then soak it in water for 15 minutes.
Take 2 parts water for cooking1 part quinoa and bring to a boil, then simmer for 10-15 minutes.
The cooked quinoa can be mixed with cooked or boiled vegetables, chick pea etc. You may add ghee, some spices for flavor.
Quinoa is available in different colours and varieties.
Chenopodium quinoa is a dicotyledonous annual plant, usually about 1–2 m (3–7 ft) high. It has broad, generally powdery, hairy, lobed leaves.
This plant is a cultivated crop world wide and in 2013 quinoa was in huge demand as awareness about its health benefits created a boom in its production and use. The United Nations General Assembly declared 2013 as the “International Year of Quinoa” in recognition of the ancestral practices of the Andean people, who have preserved it as a food for posterity to foster sustainable living practices.
Health benefits of quinoa
- Helps to reduce cholesterol &blood sugar
- Quinoa is an abundant source of fibers and thus help to reduce cholesterol and blood sugar spike.
- Helps to reduce the body weight &triglyceride levels
- antimicrobial,
- anticancer properties
- Rich source of protein which helps healthy body building &proper functioning
More posts on Food & Nutrition
- https://indiheritage.com/food-nutrition/
April 7, 2026
Banana to improve cardiovascular &bone health
Banana is one of the highly nutritious fruits which provide energy and help cardiovascular & bone health due to its high fibers, potassium & magnesium content.
Banana is consumed by populations across the globe due to its availability and nutritious value. Banana belongs to the genus Musa and family Musaceae. It is cultivated worldwide and harvested throughout the year.
Banana in the history
Banana has been mentioned in early Greek, Latin, and Arab literatures as an edible fruit. There is an intriguing story related to banana and Alexander the Great. He saw bananas on an expedition to India and wondered seeing the fruit.
According to ancient history of America, bananas were taken from the Canary Islands to the New World after discovery of America and they were first established in Hispaniola and soon spread to other islands and the mainland.
Bananas are most sought after fruits in the global market and it ranks 5^th among the most demanded cultivated food crops.
In India bananas are used both as a fruit and as an important ingredient in a variety of dishes for culinary use. It is either eaten raw or processed.
In India bananas have been merged with its culture and religious ceremonies. The plant itself is used for decoration in festivities across various states of Indian subcontinent. Ripe bananas are used for preparing various delicious food items by people of all religions in India during their festivities and celebrations.
Nutritional value of bananas
Bananas are abundant sources of several types of bioactive compounds and antioxidants. They contain phenolic compounds, carotenoids, phytosterols which foster health.
Banana fruit peel and flesh are enriched with phytochemicals, including polyphenols, flavonoids, fatty acids, carotenoids, phytosterols, amines having antioxidant potential.
Bananas are rich sources of fibers.
One medium banana (∼118 g) contains about 27 g carbohydrate (half as sugars), 3.1 g dietary fiber, 105 kilocalories.
Bananas are great source of potassium (422 mg) and vitamin B6 (0.43 mg).
Dopamine is a polyphenolic compound detected in small quantities in banana flesh, and in ample amounts in the banana peel. However, this dopamine is not useful as a mood boosting compound to brain as dopamine cannot cross the blood-brain barrier.
Health benefits of banana
- Bananas a great energy booster
Bananas are a good source of carbohydrate and it boosts your energy to daily activities. In addition to carbs bananas are good sources of vitamins, minerals and fibers which boost health. Bananas can be consumed by non-diabetic people. However, its intake has to be in moderation for diabetic people as the fruit has high glycemic index.
The glycemic index of bananas is 51. Therefore, diabetics can consume banana moderately if they reduce unhealthy carbohydrates in their diet. Remember that banana is a rich source of fiber, antioxidants and vitamins and minerals essential for bone and heart health. Never forget to include a small piece of banana in your breakfast as a snack.
- Banana helps digestion
Bananas are abundant sources of fibers which can improve digestive health and prevent constipation.
Fibers also help to reduce bad LDL cholesterol and thus protect heart and cardiovascular system. Fibers have great role in the prevention of colorectal cancers.
- Improves cardiovascular health
Potassium in banana helps to improve heart health and blood pressure as potassium can reduce blood pressure. Furthermore the fibers in banana play a key role in reducing bad LDL cholesterol related atherosclerosis in arteries to heart.
- Antioxidants in banana fight against free radicals &oxidative stress
Flavonoid polyphenolic compounds in banana are effective antioxidants found in its flesh. They help in free radical scavenging & protect against oxidative stress induced damage to DNA of body cells. Vitamin C in banana acts both as an antioxidant against free radicals and boost immunity also.
- Improves brain health
Vitamin B6 found in banana has great role in helping to improve the health of brain & nervous system. In addition, vitamin B6 boosts metabolic health.
- improves bone health.
Magnesium in banana has pivotal role in improving bone health as well as heart health.
- Anticancer potential
A study shows that banana flesh can be used as a dietary supplement for protection against pancreatic and breast cancers as polyphenol flavonoid content in it can prevent oxidative stress and DNA damage [3]
How to include banana into your diet?
- Banana blue berry smoothie
- Banana kiwi apple smoothie
- Banana nuts chocolate milk shake
- Banana pan cake
- Banana puddings
- Banana dates smoothie
- Eat raw banana as a breakfast snack
- Banana milk shake
- Chocolate banana peanut butter overnight oats
- Banana peanut butter sandwich
- Banana muffins
- Boiled and sliced banana with honey and grated cheese
written by dr sanjana p
More posts on Food&Nutrition
- https://indiheritage.com/food-nutrition/
March 30, 2026
Health benefits of Fingermillet [Ragi]
Fingermillet is a highly nutritious gluten free grain which is a good source of calcium, iron,amino acids, fibers, antioxidants etc. Finger millet or ragi is crucial for bone health, digestive health and heart health. It is used as a food beneficial for achieving weight loss and managing blood sugar & cholesterol.

Relevance of healthy food & life style practices
In the digital era, owing to sedentary life styles and junk food consumption majority of the urban population suffer from deteriorating bone health, digestive health and cardiovascular health. Lifestyle diseases such as heart attack, stroke, fatty liver, diabetes etc. conquer a large number of men and women even in their early thirties.
Women also suffer from low bone mineral density and osteoporosis as a complication of poor bone health. Poor nutrition and lack of exercise are the fundamental causes of weakening of bones in women. Particularly post-menopausal women are more vulnerable to osteoporotic bone fractures due to declining female sex hormone oestrogens. They are also at risk of heart attacks as the oestrogen hormone start declining around menopause. A well-balanced diet, healthy mind, physical activity and moderate amount of strength exercises are crucial for bone health. Calcium rich food consumption in adequate amounts help bone health in postmenopausal women and others.
Of late there has been a transformation and awareness in a small fraction of population about the need of healthy food habits and life style practices in order to prevent lifestyle diseases and several other kinds of morbidities which endanger life.
Now people have started thinking about nutrient rich but low sugar low fat foods in the wake of enhanced health and wellness awareness. It is a great step towards a health indeed. They are aware about the dire need of physical activity also in sustaining a healthy body and mind.
Sedentary lifestyle leads to obesity and consequent to that many complications develop. This awareness has prompted many to choose foods having low sugar, low saturated or unhealthy fat and high in all essential nutrients.
Today I am narrating here such a highly nutritious staple food which can provide you with innumerable health benefits from weight loss to heart health. Let us have a glimpse into the nutritional value of finger millet or ragi.
Finger millet [ragi]
Finger millet or ragi is also known as Eleusine coracana. It is grown in several parts of the world particularly in India and Africa. It ranks 6^th in production as a staple food after rice, wheat, maze, bajra etc globally.
Nutritional value:
Finger millet contains about 5–8% protein, 65–75% carbohydrates, 15–20% dietary fiber and 2.5–3.5% minerals
Nutritionally, finger millet is an important food due to its high content of calcium (0.38%), dietary fiber (18%) and antioxidant phenolic compounds (0.3–3%).
Calcium -344—364mg/100g
Protein 7g
Dietary fiber11.5g
Iron – 3.9-4.6 mg
Magnesium 137-146mg
Ragi is also well known for several health benefits it provides; such as anti-diabetic, anti-cholesterol, antioxidant and antimicrobial effects.
Finger millets also help weight loss, digestive and cardio vascular health due to fiber content.
The antioxidants in ragi include polyphenols and flavonoids. The polyphenols have antimicrobial, antioxidant and antidiabetic properties.
Health benefits of finger millets
- Helps weight loss
The high fiber content of finger millets helps to provide easy satiety and prevent over eating preventing obesity. They also improve digestive health and reduce cholesterol accumulation in the body.
- Helps to improve heart health
The fibers in ragi helps to reduce cholesterol and protects heart and blood vessels from atherosclerosis and clots. Thus, improve cardiovascular health.
- Beneficial for diabetes management
The finger millets are rich in fibers and it is good for managing blood sugars. Research studies show that the carbohydrates present in finger millet are slowly digested and assimilated than those present in other cereals
- Improves bone health
Ragi or finger millet being an abundant source of calcium it helps to improve bone health and muscle functions.It is also a good source of magnesium which is important for bone growth, strength and development
- A good source of iron
Ragi helps to reduce anaemia and its impact in humans as it is a good source of iron. Iron is crucial for proper oxygen delivery to cells by hemoglobin of our blood.
- A good source of essential amino acids
Ragi contains essential amino acids tryptophan and methionine. Tryptophan is crucial in the formation of neurotransmitters and helps to improve brain function and maintain mood in a good condition. Tryptophan is necessary for formation of serotonin, melatonin and niacin. These control mood and sleep quality in human beings.
Tryptophan is a precursor in the formation of neurotransmitter seratonine. This neurotransmitter helps to curb appetite and reduce stress induced eating. So tryptophan of fingermillets has crucial rule in preventing obesity related to stress. Also it ensures happy mood helping seratonine production.
Methionine amino acid present in ragi helps to eliminate fat, support liver health and is good for skin and hair.
- Antioxidants -prevents organ diseases&premature ageing
Ragi has several antioxidants which prevents oxidative stress induced by free radicals. Oxidative stress being an important link to processes leading to premature ageing. Finger millet antioxidants help to prevent premature ageing resulting from oxidative stress.
Methionine amino acid in ragi also boost skin health.
Free radical damages also cause several organ diseases. The antioxidants protect vital organs from the attack of free radicals .
- Gluten free food
It is an excellent food for people having gluten sensitivity such as celiac disease. Ragi or finger millet is totally gluten free and rich in nutrients
Research studies on finger millets
- A study conducted in 2010 by Shobana et al has substantiated the hypoglycaemic, hypocholesterolaemic properties. It also has illustrated the property of finger millets in protecting kidneys [1]
- Diabetic patients are susceptible to oxidative stress by free radicals. The free radical types reactive oxygen species cause peroxidation of membrane lipids, protein glycation, and health complications. Antioxidants inhibit glycation by scavenging reactive oxygen species. Hegde et al. (2002) studied the role of polyphenol antioxidants of finger millet in this glycation inhibition effect. The study substantiated the antidiabetic properties.
How to include ragi or finger millet in your diet?
- Ragi upma
- Ragi dosa/idli
- Ragi kheer or laddu
- Ragi roti/chapati
- Ragi porridge
- Ragi biscuits
- Ragi smoothies
written by dr sanjana p
image courtesy freepik.com
References
1. https://pubmed.ncbi.nlm.nih.gov/20979682/
2. https://pubmed.ncbi.nlm.nih.gov/12231421/
More posts on Food & Nutrition
- https://indiheritage.com/food-nutrition/
March 14, 2026