Tag: mediprecision integrative medicine clinic

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
Glioblastoma (CAR) T cell therapy – A ray of hope
Glioblastoma multiforme (GBM) is a brain tumor with high fatality rate as the standard treatment options such as surgery, radiation and chemotherapy have very limited role. The particular location of the tumour, the blood brain barrier and immunosuppressive niche restrict the access to therapeutic intervention.
The chimeric antigen receptor (CAR) T cell therapy in GBM
Glioblastoma is a tumour characterized by rapid growth, high invasiveness The clinical outcome post therapy is poor due to multiple factors. Globally, the incidence of GBM is approximately 3.19 per 100,000 individuals per year, with a male predominance.
The median overall survival in glioblastoma patients is only 12–15 months, with a 5-year survival rate below 5%. The poor prognosis of glioblastoma is attributed to the highly infiltrative nature, molecular heterogeneity, and its location within the CNS.
The tumor is diagnosed by magnetic resonance imaging [MRI], magnetic resonance spectroscopy, histopathological examination and molecular profiling.
Histologically, GBM is characterized by pleomorphic, poorly differentiated, astrocytic cells with high mitotic activity, microvascular proliferation, necrosis, and an elevated Ki-67 proliferation index.
CAR-T therapy represents a rapidly evolving and promising perspective for GBM treatment. Preclinical and clinical data demonstrate that novel CAR designs, such as armored CAR-T, synNotch, and dual-target approaches, which can increase intratumoral activity, overcome antigen heterogeneity and the immunosuppressive TME to an extent.
CAR-T therapy for GBM has advanced to promising clinical activity; however, further engineering and early phase trials are required before CAR-T can become a standard therapeutic option for GBM patients.
written by dr sanjana p
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
Serotonin & dopamine neurotransmitters for your mental health
Dopamine and serotonin are neurotransmitters produced in your brain and they help regulating mood. However, they have distinct roles in affecting your mood. Dopamine is popularly known as the brain’s “reward/motivation” chemical promoting pleasure, motivation, and motor control, while serotonin is the “happiness” regulator, managing mood, sleep, appetite, and emotional stability.
Dopamine
Dopamine is a neurotransmitter released by neurons [nerve cells in the brain] and they carry signals between neurons. Dopamine is functioning as the “Accelerator” neurotransmitter. It motivates action and reward seeking. High levels feel like pleasure, addiction, or excitement. Dopamine is your supreme motivator. In addition to that role dopamine has role in movement and coordination of the body. It also has integral role in sleep, alertness etc.
While there is a difference between the actions of dopamine and serotonin. Dopamine provides short-term pleasure and motivation, whereas serotonin gives long-term happiness and calmness. Low dopamine causes low motivation.

How to boost the dopamine?
Dopamine boost is achieved by completing tasks, self-care, and engaging in exciting activities.
Exercising, meditating, and getting enough sleep increase.
Major dopamine boosting foods include chicken, eggs, fish, dairy, soy, avocado, nuts, seeds, fruits and vegetables.
Dopamine deficiency is associated with Parkinson’s diseases, hallucinations and schizophrenia.
The optimal range for dopamine in the blood is generally less than 30 picograms per milliliter (pg/mL).
Serotonin
Serotonin is a neurotransmitter produced in brain and gut by the nerve cells which provides satisfaction, calmness and long-term contentment to human beings. Serotonin gives long-term happiness and quietude unlike dopamine which is of short duration.
90% of serotonin is found in the gut and help digestion. Serotonin is present in the enterochromaffin cells in the gut, where it helps regulate the movement of the digestive system [gut motility]. Only 2%of serotonin is present in the central nervous system which plays a crucial role in mental health.
Serotonin levels influence your mood, sleep wake cycle, metabolism, appetite, cognition etc. It plays some role in regulating body temperature.
Serotonin production can be boosted by social connection, mood regulation techniques, and positive thinking. When serotonin levels decrease in your brain it affects neuronal signal transmission. Anxiety, insomnia, depression occurs from low serotonin. Low serotonin levels also cause constipation as it is important for digestion and gut motility.
Serotonin levels are influenced by
- Genetics
- Stress and environmental factors
- Some diseases
How to boost serotonin?
The optimal range for serotonin in the blood is generally 50–220 nanograms per milliliter (ng/mL)
Exercising, meditating, and getting enough sleep helps to increase this neurotransmitter.
Read more
Sunlight also has great role in boosting serotonin naturally. Exposure to sunlight for about 10-15 minutes helps serotonin production by the body.
Other ways for managing good serotonin levels in your body include
- reducing stress through mindfulness
- eating tryptophan-rich foods like eggs, nuts and seeds, turkey, tofu.
- Consuming good protein rich foods.
Comparison between dopamine & serotonin
- Both serotonin and dopamine are neuromodulators. That means they facilitate communication between neurons even with those neurons that are far away from the neurotransmitters release site.
- Both serotonin and dopamine affect sleep wake cycles. Sleepiness is caused by melatonin hormone secreted by pineal gland which has receptors for both neurotransmitters. Wakefulness state is caused by dopamine regulating norepinephrine.
- Both helps happy mood but dopamine improves mood instantly and it lasts for a short time while serotonin provides long lasting happiness and calmness.
Both these neurotransmitters are required in the brain only in the optimum levels. Excessive intake of them in the form of medicines is associated with physical and mental problems impairing communication between neurons. Serotonin intake if exceeds normal in depression therapy it may cause serotonin syndrome.
written by dr sanjana p souparnika
March 24, 2026
Green tea consumption reduces cardiovascular diseases
– A comprehensive research review
Green tea has become an integral part of the daily life particularly among the urban population.Catechins are the major polyphenolic compound antioxidants in green tea. Catechins have great effect on blood vessels and their vascular protective effects operate through multiple mechanisms.

Cardiovascular health is a hotly debated topic in the wake of surging heart attacks and strokes. Cardiovascular disease (CVD) involves disorders of the heart and blood vessels, such as coronary artery disease, stroke, and heart failure, often caused by atherosclerosis (plaque buildup).
Cardiovascular diseases stem from multiple factors operating in the background. It is also associated with some non-modifiable risk factors such as age, gene etc. However, a major part of the cardiovascular risk is linked with faulty lifestyles such as unhealthy diet, erratic sleep, sedentary life styles etc.
For sustaining a healthy heart and plaque free blood vessels adopt a healthy diet plan. Diet to improve your heart health must include wholegrains, vegetables, fruits, nuts and seeds.
Moreover, one must refrain from hazardous foods weakening health of heart and blood vessels. Limit the following foods for better cardiovascular health. Cake biscuits, pastries, white bread, pasta, pizza, sweet desserts and candies. Avoid almost all junk foods, sugar, white flour and alcohol. For better health of heart & blood vessels along with cardiac diet, moderate physical activity also is recommended under the guidance of a health expert.
Cardiac diet must include whole grains, fruits, vegetables, nuts and seeds. Furthermore, some foods and drinks having potential to improve cardiovascular health need to be included in lifestyle.Green tea is a good option to prevent atherosclerotic plaque build up in blood vessels. Green tea has several other roles in heart and blood vessels. Moderate consumption of green tea also is highly recommended by experts.
Green tea -A treasure trove of antioxidants
Green tea is commonly brewed using the dried leaves of the plant Camellia sinensis. Catechins are the most abundant antioxidants in green tea.
Green tea is manufactured by either firing or by steaming the fresh leaves, this process inactivates polyphenol oxidase in the fresh leaves. However, steaming prevents the enzymatic oxidation of catechins, the flavonoids in green tea extracts.
The main catechins of green tea are epicatechin (EC), epicatechin-3-gallate (ECG), epigallocatechin (EGC) and epigallocatechin-3-gallate (EGCG)
Around 80% to 90% of total flavonoids of green tea include catechins; EGCG being the most abundant catechin (48–55%). Drinking green tea raises the plasma catechin concentration after 2 to 4 hours of consumption. The plasma catechin levels after ingestion may raise between the range 0.6 to 1.8 μM. Even if the bioavailability is low, the absorbed catechins are still adequate to exert beneficial effects on cardiovascular system.
How to prepare green tea?
Green tea is prepared in a proportion of 1 g of tea leaves to 100 ml of boiling water in a 3-minute brewing.

Research studies substantiate -green tea antioxidants improve cardiovascular health
Does green tea offer protection to the heart?
Recently green tea and its effect on cardiovascular health is researched widely and extensively. Green tea has become an integral part of the daily life particularly among the urban population.
Catechins are the major polyphenolic compounds in green tea.
Catechins have great effect on blood vessels and their vascular protective effects operate through multiple mechanisms.
Catechins have antioxidative, anti-hypertensive, anti-inflammatory, anti-proliferative, anti-thrombogenic, and lipid lowering effects.
- The catechins as antioxidants play crucial role in scavenging free radicals. Free radical induced oxidative stress to heart and blood vessels is prevented by catechins.
- The catechins inhibit the key enzymes and reduce intestinal lipid absorption, thereby improving blood lipid profile.
- Catechins regulate vascular tone by activating endothelial nitric oxide.
- Catechins prevent vascular inflammation that has a pivotal role in the progression of atherosclerotic lesions.
- Catechins inhibit proliferation of vascular smooth muscle cells by interfering with vascular cell growth factors involved in atherogenesis.
- Catechins suppress platelet adhesion, thereby inhibit clot formation.
- LDL-cholesterol is an important risk factor for the development of heart diseases. Studies showed that green tea consumption helps to achieve a lower ratio of LDL-cholesterol to HDL (high density lipoprotein) cholesterol. This may reduce the risk for clot formation and plaque formation within blood vessels.
- Apolipoprotein B (ApoB) is the primary structural protein for LDL, VLDL, and IDL, which is a critical marker for cardiovascular risk. Consumption of green tea catechins supplements have shown to reduce ApoB and improve the ratio of ApoA-1/ApoB. Thus green tea reduces the risk for atherosclerosis and heart diseases associated with it.
Apoprotein B in cardiovascular diseases & green tea consumption impact
Apolipoprotein B (ApoB) is the primary structural protein for LDL, VLDL, and IDL, which is a critical marker for cardiovascular risk.
Nowadays apolipoprotein B and A are studied to assess the cardiovascular risk. It provides a more accurate assessment of heart disease risk than LDL. The reference range of apoB levels in adults is less than 130 mg/dL (1.3 g/L).
ApoB levels are higher in males than in females and tend to increase with age.
A high ApoB level often suggests a higher risk of plaque formation in the blood vessels.
Apolipoprotein B (ApoB) is the primary apolipoprotein component in LDL and high levels of ApoB and decreased Apolipoprotein A-1 (ApoA-1)/ApoB ratio are associated with higher risk of cardiovascular diseases. Green tea has a crucial role in reducing the risk associated with apolipoproteins.
Consumption of green tea catechins supplements have shown to reduce ApoB and improve the ratio of ApoA-1/ApoB.
Written by dr Sanjana p
image courtesy freepik.com
References for further reading
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC2748751/
2. https://pubmed.ncbi.nlm.nih.gov/9447270/
3. https://pubmed.ncbi.nlm.nih.gov/11448616/
4. https://pubmed.ncbi.nlm.nih.gov/17655876/
5. https://pubmed.ncbi.nlm.nih.gov/10907235/
6. https://pubmed.ncbi.nlm.nih.gov/8952216/
March 16, 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
Dandruff solutions
Dandruff of scalp is a serious issue affecting the scalp of men and women across the globe. Dandruff is a common scalp disorder with flaky scales and itching of scalp. Sometimes the white flakes falling over shoulders and clothes may lead to low self esteem and depression to the individuals having dandruff.
Dandruff is considered as a non-inflammatory condition of scalp and hair although the precise mechanism causing dandruff is still unclear. Mostly the symptoms of dandruff overlap with that of seborrhoeic dermatitis.
Malassezia is a fungus infection which is often connected with dandruff although it is not regarded as the microbe causing dandruff.
It is an intriguing fact that some steroid medications clearing off dandruff although dandruff is not included in the list of immune mediated diseases.
Dandruff is common among people who are obese and depressed. Therefore, role of hormonal imbalance is a hotly debated topic in connection with dandruff. Emotional stress worsens it.
Dandruff is associated with hair loss also.
What are the causes of dandruff?
The following factors are presumed to contribute to dandruff:
- seborrheic dermatitis
- overgrowth of a fungus Malassezia
- stress
- dryness of scalp skin
- allergic reactions to some cosmetic products
- eczema or psoriasis
- Dietary factors
Dandruff & weather conditions
Excessive exposure to sunlight may cause dryness and scaling of the scalp. Dry skin facilitates growth of dandruff.
Cold weather and winter also aggravate it. It can be assumed from these that dandruff shows seasonal fluctuation.
Dandruff &oily scalp
Dandruff is a condition of scalp characterized by increased proliferation of keratinocyte cells. Excess sebum or oil production on scalp may facilitate dirt and impurities to get clogged in the scalp. This may promote the growth of microbes that cause dandruff. Briefly, oily scalp may increase the dandruff risk. However, it has to be noted that everyone with oily scalp is not affected with dandruff.
Oily fat of sebum may help the formation of dandruff to some extent but it is not regarded as the primary cause. Other susceptibility factors of the person may play a major role in dandruff formation.
Dandruff is believed to occur from several other factors such as stress, seasonal changes, fluctuating hormones or excess fungus growth on the scalp etc. The severity of dandruff worsens in winter. In short, oily scalp is more prone to dandruff while other factors also have contributory role in causing dandruff.
Symptoms of dandruff
Dandruff presents as an itchy, scaly scalp and white oily flakes that may fall on the hair or shoulders. It may get worse during the autumn and winter months when the air is very dry.
Individuals having seborrheic dermatitis may have irritated, oily scalp skin and are prone to get dandruff. The skin may appear red, greasy, and covered with flaky white or yellow scales in this condition.
Treatment for dandruff
The American academy of dermatology recommends antidandruff Shampoos and scalp treatment as the solutions for dandruff. Most antidandruff shampoos may have ingredients such as ketoconazole, selenium sulphide,tea tree oil, salicylic acid etc. Different types of shampoos are available in the market. For the best results, always follow the instructions on the shampoo bottle.
Beware of using an anti-dandruff shampoo containing coal tar. Tar shampoo may discolor blonde, grey or white hair, so if you have light-colored hair, you may have to choose a different type of anti -dandruff shampoo.
Tar shampoo also may make your scalp more sensitive to sunlight.
It is advisable to use a conditioner after shampooing your hair. This may help to maintain the moisture content and shine of the hair.
Consult a dermatologist for properly diagnosing your condition and suggest a customized treatment plan.
A dermatologist can suggest a treatment plan based on the underlying causes for dandruff.
Diet to improve scalp health &prevent dandruff
• It is recommended that follow a well-balanced diet to improve scalp health and hair growth.
• Zinc in adequate amounts is important for hair growth and health as it regulates the levels of androgens or male hormones in the body. Any reduction in androgens has been linked to dandruff and also slow hair growth. Consume zinc rich natural foods such as sea foods, some green leafy vegetables, oysters, lobster, baked beans, pumpkin seeds, chickpeas, almonds etc. Do not take supplements without directions from a healthcare provider.
• Omega 3 fatty acids –it helps in managing oil production, regulating inflammation and improving hydration of scalp skin.
• Fruits and vegetables- they contain many antioxidants and anti-inflammatory compounds that can improve scalp skin health.
• Biotin rich foods-egg yolk, salmon, nuts etc. help to improve the health of hair, nails, and skin.
• Zinc rich foods –oysters, lobster,baked beans,pumpkin seeds, chickpeas,almonds.
Home remedies for dandruff management
• Exfoliating the scalp regularly with hair and scalp masks can avoid dead skin cells clogging the pores on scalp.
• Stress reduction is important as anxiety worsens seborrheic dermatitis. Do practice mind body exercises.
Some natural ingredients for reducing dandruff:
- Fenugreek seed
- Aloe vera gel
- Apple cider vinegar
- Coconut oil with lemon
- Olive oil
- Green tea
To know in detail about the properties and good effects of each ingredient click on the list given above.
These ingredients have nutrients as well as phytochemicals which can give relief from dandruff if used as topical application on scalp and hair. Among these ingredients Fenu Greek seeds are very effective agents with potential to reduce dandruff and inflammations of scalp.
Olive oil also is anti-inflammatory. Aloe vera gel has unique role in hair smoothening and growth. Aloe Vera is intensely moisturizing to the hair and removes the dryness of hair. It has antibacterial and anti-inflammatory properties. Moreover aloe Vera contains antioxidants also.
Green tea has antioxidant properties. It is anti-inflammatory also. It reduces the UV rays of sun induced damage to hair. Coconut oil is deep penetrating and intensely moisturizes your hair
Hair mask for preventing dandruff
Aloe Vera hair mask
Ingredients
Aloe vera gel      2-4tbsp
Coconut oil         2tbsp
Olive oil               1tbsp
Green tea            1 tbsp
Soaked fenu Greek – 1 tsp
Preparation
- Soak Fenu Greek seeds in water overnight and make it a paste grinding in a mixer.
- Use either aloe Vera gel bought from market or aloe Vera gel extracted out of the plant.
- Mix 2-4 tbsp aloe vera gel [depending on your hair length] with 2tbsp coconut oil and 1tbsp olive oil.
- Add green tea solution 1tbsp.
- Add all these ingredients mix into the fenu Greek seed paste.
- Stir well and apply the mask on your scalp and hair gently. Use a wide toothed comb to spread it all over the length of your hair. Do not rub it on your hair as friction may damage hair roots.
- Leave it on your hair for 30 minutes so that the nutritional properties of aloe Vera and oils may nourish the hair well.
- After 30 minutes wash with a non-sulphate shampoo or mild herbal shampoo.
- Let air dry the hair.
This hair mask may leave your hair soft, shiny and silky
writte by dr sanjana p
References for further reading
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- https://indiheritage.com/beauty-fitness/
January 22, 2026
Fenu Greek oil & hair mask for preventing hair loss
Fenugreek oil and hair mask are very beneficial in imparting hair shine and strength .Fenu greek seeds are having oestrogenic potential and is useful in managing male pattern baldness.
Fenu Greek is a leguminous herb which grows to a height of about 2 feet. The herb is produced mainly in South Indian states such as Rajasthan, Gujarat, Uttar Pradesh, and Tamil Nadu.
Fenu Greek oil is extracted from the seeds. It contains compounds such asdiosgenin.
Diosgenin is a steroid sapogenin. Other sapogenins include yamogenin, gitogenin, tigogenin, and neotigogens. The plant also contains alkaloids such as trigonelline, gentianine, and carpine compounds.
Fenu Greek oil is prepared from Fenugreek (Trigonella foenum graecum L) which is also known as Greek hay.
How to prepare fenugreek oil?
To make fenugreek oil, infuse carrier oil (like coconut or olive) with fenugreek seeds.
Steps:
- Firstly you can crush or soak 2 tablespoons of fenugreek (methi) seeds overnight, then drain.
- In a pan, warm 1/2 cup of your carrier oil (coconut, olive, castor) on low heat.
- Add the ground seeds to the warm oil [along with ingredients like onion juice or curry leaves which is optional]and simmer for 5-10 minutes, stirring occasionally.
- Let the mixture cool, then strain through a fine sieve into a clean, airtight bottle.
Benefits of Fenu Greek hair oil
    Fenu Greek oil is well known for its potential to prevent hair loss. It is claimed that fenugreek oil provides some beneficial results in managing androgenetic alopecia or male pattern baldness.
    Diosgenin component in fenugreek is thought to have the potential to manage male pattern baldness. Diosgenin has oestrogenic hormonal activity. This can oppose dihydrotestosterone which is high in people having male pattern baldness. Owing to the oestrogenic property of diogenin compound fenugreek oil helps inhibition of dihydrotestosterone. Therefore, it can be concluded that diosgenin has anti-androgenic activity. It is having oestrogenic potential and is useful in managing male pattern baldness.
  Furthermore, Fenu Greek oil has anti-inflammatory and anti-proliferative properties.
Flavonoids and Trigonelline of the oil cause vasodilation in the scalp. Flavonoids have also been shown to have anti-inflammatory and anti-proliferative effect.
Fenugreek oil has protective effect on skin. It has fungicidal effect against Trichoderma viride, Aspergillus niger, Aspergillus oryzae and Aspergillus flavus and Fusarium graminearum.
A study points out that Fenugreek oil and seeds are effective in managing skin conditions such as Pityriasis sicca.
Antibacterial properties have been reported by several studies.
The fenugreek seed extracts have been found to be effective against E. coli, Salmonella.typhi and Staphylococcus. aureus.
The oil protects scalp skin if applied on hair and scalp regularly.
Usually, fenugreek oil is applied in combination with a carrier oil [ eg: coconut oil] to enhance its penetrating capacity to hair cuticle and scalp.
How to use fenugreek oil on hair?
Only a few drops of the fenugreek oil are to be add to carrier oil such as olive oil or coconut oil. Gently apply the mixture on hair and scalp

Benefits of fenugreek as hair mask
Fenugreek has lecithin which is a natural emollient and helps in strengthening and moisturization of hair. Hence, fenugreek seed extract with water and other ingredients is used as hair mask for achieving healthy clean scalp and shiny soft hair.
Preparation of fenugreek hair mask
Fenugreek hair masks are commonly used for making soft silky healthy hair in traditional medicine. The emollient and moisturizing properties of the seed along with its antifungal effects has been used in the making of hair masks which impart healthy shine and glossiness to hair.
Steps in the preparation of mask:
- Soak 2 tablespoons of methi seeds in water overnight
- In the morning, blend the soaked seeds into a smooth paste with a little water in a grinder or mixer.
- Add 3-4 tablespoons of plain yogurt (curd), aloe vera gel and mix well to form a creamy paste.
- Apply this mask and massage gently onto your scalp and hair, from roots to tips. Leave on for 30-45 minutes.
- Rinse with lukewarm water or cold water and a mild herbal shampoo.
This hair mask is very much useful in cleaning the scalp ,removing dead skin and dandruff. It provides the hair a smooth shiny luster and softness.
written by dr sanjana vb
References
1.    Mullaicharam AR, Deori G, Maheswari RU. Medicinal values of fenugreek – A review. Res J Pharm Biol Chem Sci. 2013;4:1304–13. [Google Scholar]
2.    Schulz C, Bielfeldt S, Reimann J. Fenugreek+ micronutrients: Efficacy of a food supplement against hair loss. Cosmetic Medicine. 2006;27:176–9. [Google Scholar]
3.    Verma V, Saxena R, Garg P, Sharma S, Khanna P, Singh M, et al. Effect of germinated seeds of fenugreek on malassezia furfur from hair dandruff. Int J Curr Res. 2011;3:322–3. [Google Scholar]
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- https://indiheritage.com/beauty-fitness/
January 21, 2026
Best foods for bone health
Healthy bones and joints are important for all age groups as they form the skeletal system of our body which help movement and support the body weight.
Bone formation and resorption is a complex process happening with in the body and it is dependent on several factors such as nutrition, physical activity, hormones etc.
Bone strength starts deteriorating with ageing as well as undernutrition. Menopausal and perimenopausal women are more prone to bone strength reduction and osteoporotic fractures consequent to the declining hormones. Ageing men also are predisposed to weak and fragile bones. Bone fractures are common in undernourished children and adults. To understand the role of nutrition for bones , first and foremost let me guide you through the complex processes involved in the physiology of bone formation and resorption. Simply, it defines how bones maintain their structural integrity and strength.
Bones are constantly undergoing structural and biological change, and it is called remodeling of bones. This process continues throughout the lifespan in humans. Various factors affect this remodeling. Nutrition has a significant role in bone remodeling. Particularly, some vitamins and minerals are crucial for the development of bones.
Vitamin D, vitamin K and minerals including calcium, magnesium, phosphorus etc. have significant role in the formation of healthy and strong bones.
Bones are a type of specialized connective tissue with the capacity to remodel based on the needs. The primary cell forming bone is the osteoblast. Osteoblasts secrete a fluid known as osteoid, which is rich in a protein collagen. For the bone to become hard, the osteoid must undergo mineralization with minerals such as calcium and phosphate.
Role of calcium &vitamin D in bone health
Calcium helps bone mineralization and thus strength or hardness of bones. Calcium requirement for adults is 700mg / day. Calcium can keep your bones healthy and vitamin D helps your body absorb calcium.
Adequate amount of vitamin D and calcium in the diet is essential, especially during the period of rapid growth of childhood and adolescence. [Recommended daily intake of calcium is 1300g].
It has been found with various studies that prevalence of Vitamin D deficiency is very high in patients with hip fragility fractures. Vitamin D deficiency is associated with osteoporosis. Calcium, phosphorus, zinc, and magnesium are very important minerals required for bone development and remodeling. Vitamins A.D and K also play significant role in normal bone metabolism. Deficiency of these nutrients weakens bones and may lead to bone fractures.
Best foods that boost bone health
Human body needs a balanced diet with carbohydrate, proteins, vitamins, minerals in adequate amounts for the healthy functioning of skeletal system. Out of these nutrients, some vitamins and minerals are crucial for bone health. A few bone health boosting foods enriched with these micronutrients are listed below:
- Milk and other dairy foods
Milk and milk products are great source of calcium. Calcium plays a pivotal role maintaining the health of bones.
Cow’s milk contains calcium [118mg], phosphorus [89.6mg], sodium [44.5 mg], potassium[150mg], proteins, lactose and fat.
Calcium in various types of milks[portions-200ml]
- Whole milk 236mg
- Semi-skimmed milk 240mg
- Skimmed milk 244mg
Dietary recommendations for including milk, and dairy products are vital for the prevention of osteoporosis.
According to a study children who had avoided milk and other food fortified with calcium, suffered occurrence of fracture before puberty more frequently than children who had consumed cow’s milk.
Another study indicates that intake of dairy products, increases bone mineral density [BMD] of the femoral bone neck and lumbar spine among subjects with normal 25(OH)D concentration [ vitamin D], but not in a group with vitamin D deficiency. This study throws light into the fact that along with calcium and other minerals vitamin D is crucial for bone health.
Another research study points out that people on a pure vegan diet [who avoid milk and milk products] get only insufficient amount of calcium and vitamin D, which may lead to osteoporosis due to a decrease in bone mineral density .
- Green leafy vegetables
Green leafy vegetables, such as broccoli, cabbage and okra are rich in calcium, zinc and vitamins A,C and K; However, spinach is not considered as a good source. Although spinach contains calcium, it also contains oxalate, which inhibits calcium absorption.
Vegetables high in calcium include collard greens, turnip greens, kale, mustard greens, beet greens, bok choy, okra, Swiss chard, and broccoli.
- Calcium fortified soy milk
About 200 mL of calcium enriched soy milk contains 240 mg of calcium.
- Soya beans
Estrogen hormone is protective of bone. Menopause causes a fall in estrogen level in females. postmenopausal estrogen decline is linked with bone loss and enhances the risk for osteoporotic fracture. Soy products contain isoflavones, plant-based estrogenic compounds or phytoestrogens which show an affinity with the estrogen receptor and protects from loss of bone mass.
Most clinical studies on postmenopausal women and soy products point out a positive effect of soy on markers of bone turnover and bone mineral density. However further extensive studies are needed in this regard.
- Tofu
Tofu, also called bean curd, is a soft, flavorless food product made from soybeans. Tofu is made from dried soybeans that are soaked in water, crushed, and boiled.
Tofu contains nutrients such as protein, calcium, potassium, and iron. Soy products are rich source of high amount of calcium as well as plant oestrogenic compound isoflavones. These help bone mineralization, prevent bone loss and thus prevent osteoporotic fracture.
- Legumes
Beans or legumes contain calcium, magnesium, fiber and other nutrients. But the presence of phytates in legumes limit their role as this compound may interfere with the absorption of calcium that is contained in beans. The phytate level can be reduced by soaking beans in water for several hours and later they can be cooked fresh water.
- Nuts
Nuts are enriched with omega 3 fatty acids, protein, and minerals like calcium and magnesium. Almonds and pistachios are good nuts rich in calcium, omega fatty acids and several other nutrients promoting bone health. Almonds are good source of calcium. A half-cup of the nuts alone has 190 mg of calcium.
- Small fishes with bones
Include fishes such as sardines and pilchards into your daily diet. These are rich source of omega -3 fatty acids which help bone health in elderly females at the risk of osteoporosis. Oily fish, such as salmon, sardines and mackerel contain long-chain omega-3 fatty acids. The most important biologically active omega 3 polyunsaturated fatty acids, eicosapentaenoic acid and docosahexaenoic acid are mainly derived from certain cold-water fish or their oils. Salmon and tuna are also rich sources of vitamin D, which helps the mineralization of bones and help to improve bone strength.
- Egg yolk
Eggs are good source of vitamin D along with several other nutrients which can boost bone strength helping bone mineralization. Consume one egg every day to boost bone health.
- Vitamin D fortified foods
Mostly milk, milk products and margarine are fortified with vitamin D. Consumption of vitamin D fortified foods can increase vitamin D intake and has found to be effective in significantly increasing 25(OH)D levels in the body.
Other types of fortified foods include some cereals, juices, staple food, other dairy products and margarine.
Vitamin D fortified foods can strengthen the bones.
Apart from these proteins and vitamin C are important in collagen formation and proper development of skeletal system. Bone strength depends not only on the quantity of bone tissue but also on the quality.
Collagen, primarily Type I, forms the flexible organic framework of the bones, imparting structure and toughness. Osteoblasts [ bone cells]build this collagen matrix, controlling bone formation and remodeling.
The minerals like calcium and phosphate deposit to form hard hydroxyapatite, creating strong, mineralized tissue.
Therefore, intake of foods such as eggs, milk, legumes and citrus fruits, guava, gooseberry etc. is very important in building and maintaining bone strength.
written by dr sanjana.p
References
1. https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
2. https://orthoinfo.aaos.org/en/staying-healthy/bone-health-basics/
3. https://pubmed.ncbi.nlm.nih.gov/16341622/
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January 18, 2026