Monday, 31 July 2017
‘Ratri Chai’ or 'Night Time Tea'
Teas are time-honoured health
beverages that have become a part and parcel of our lives. We love to learn
about different teas & their health benefits, select our teas with care and
simply enjoy the experience of indulging in our daily nourishing brew.
Teas abate stress and
weariness. They are known for soothing the digestive system. Teas also reduce
risk factors of cancer, stroke and other cardiovascular diseases. But how about
a special tea that can enhance your memory and learning abilities?
If you are in the habit of drinking
a hot cup of tea during evening to relieve your stress and fatigue, you can
switch to our memory enhancer ‘Ratri Chai’. The night time tea will not only enliven your mood and vitalize your
nervous system, but also improve your learning abilities.
Modern lifestyle is
characterized by never-ending workloads. We feel drained of energy at the end
of the day that leaves us unable to pursue even our recreational interests
sometimes.
'Ratri Chai' is a stress relieving tea rich in pure
ayurvedic herbs that works magically to de-stress your mind and alleviate your physical
enervation. You can calm down your nervous system in a matter of seconds with a
cup of this ayurvedic tea for nervous system
relaxation. Spasmodic pain in muscles and headache will get soothed. The
herbal beverage has been thoughtfully designed for the night time between 6 to
10 pm to provide you good quality sleep so that you wake up feeling refreshed
in the morning.
Ayurveda recommends certain
herbs that are effective in mitigating stress and relaxing our nervous system. Further,
there are descriptions of herbs to treat numerous diseases – minor and grave –
in Ayurvedic literature. These gifts of Nature to human beings can help us
naturally sustain our healthiness and ward off several diseases.
The Research &
Development Department of Butterfly Ayurveda has carefully selected herbs that
exert stress-relieving and muscle-relaxant effects on the human body. ‘Ratri
Chai’ has been developed as a unique blend of pure herbs like Shankdpushpi,
Guduchi, Lemongrass, Ashwagandha, Tulsi, Brahmi & Kali Mirch useful in easing
your stress and exhaustion of a tiring day as well as providing other health
benefits. As you enjoy gulping down our night
time tea, it enhances the bio availability of other herbs, nutrients &
medicines in your body so that these are able to actively enter your blood
circulation and exert desired effects. You can feel pepped up with this herbal
drink that acts immediately to restore your energy level. You can also digest
your dinner better with this herbal tea for digestion.
Another differentiating trait
of our tea for nervous system is
its effects like strengthening of memory and learning potential. Herbal
extracts like Ashwagandha, Brahmi & Tulsi improve memory while helping to
treat problems like asthma, bronchitis, diabetes, mild cold or fever, upper respiratory tract infection,
anxiety, depression and convulsions.
This tea owes to its herbs in helping you treat a great number of other
diseases as well. You can normalize blood pressure & heart rate, check high
cholesterol & indigestion, cure cold & flu and detoxify your body with
Lemongrass. Shankhpushpi makes better issues like insomnia, hypertension and anxiety. Guduchi is useful
for jaundice and urinary tract infection. Risk
factors of asthma, bronchitis and hypothyroidism go down drastically with this
herb. Kali Mirch increases bio-availability of other drugs & nutrients that
you ingest, has anti-inflammatory, anti-depressant,
anticonvulsant, anti-diarrheal & anti-oxidant properties and helps treat low
appetite, allergies, cold, flu & asthma.
Tuesday, 30 May 2017
Butterfly Ayurveda — ‘Shubh Saanjh Chai’
If
you are a foodie, you can continue pampering yourself till no end. Butterfly
Ayurveda has developed a special Digestive Tea or ‘Shubh Saanjh Chai’
that stimulates proper digestion and lets you digest all that you love to eat.
You can enjoy this tea for digestive health anytime in your
afternoons or evenings relishing the pleasant taste of its pure ayurvedic
herbs. The beverage is not just great to taste but promotes instant digestion.
It helps you treat symptoms of
indigestion like flatulence, excessive burping, gas formation, nausea, bloated
stomach etc. You can drink our Good Evening Tea after lunch or
anytime after consuming a heavy meal to ease the digestion process. It is also
useful in improving halitosis or unpleasant smelling breath which is usually an
after-effect of indigestion.
Additional health
benefits of this tea to help digestion include that it balances the risen Vata
dosha in human body during late afternoon and early evening time. It has been
especially designed to be taken between 2 pm to 6 pm to alleviate the symptoms
associated with imbalanced Vata, such as, cramps in calf muscle, dizziness,
insomnia, unsteadiness of mind, pain in joints, astringent taste in mouth, body
pain and gas formation.
The beverage is also
good for respiratory problems and helps you sustain your cardiac health. It proves
useful for infective disorders. As you
sip our Digestive Tea, it relieves your stress and endows a soothing
effect as well.
The tea contains
herbal extracts like Shankhpushpi, Ajwain, Mint, Elaichi Laghu and Saunf along
with black or green tea leaves. Mint is beneficial in treating gallbladder &
biliary tract disorders, irritable bowel syndrome, anorexia, colic in infants,
diarrhea, nausea, vomiting, unpleasant-smelling breath, flatulence and
indigestion. Saunf proves helpful in chronic cough, bronchitis, menstrual pain,
respiratory problems and bloated stomach. Shakhpushpi has inhibitory effects for
hypertension, insomnia, anxiety, fatigue, stress, asthma, bronchitis and indigestion.
Ajwain shows counteractive action for gas, lack of appetite, colic, diarrhea,
bloating and indigestion. And, Elaichi Laghu is helpful to treat skin
disorders, high blood pressure and is effective in assuaging cigarette
addiction.
Green tea leaves
are useful for flatulence, digestion, weight loss, improving mental processes
and regulating blood sugar & body temperature. Black tea leaves are effective
in breathing difficulties, allergic reactions, type 2 diabetes age-related
disorders, heart problems and skin eruptions.
You can choose
between the Green Tea Leaves or Black Tea Leaves variants of this tea for digestion as per your taste and
preference. Each of the tea variants has its own special benefits for your
health improvement. For the purpose of cooking, we recommend not adding sugar
or milk to our teas. However, you can flavor the beverages with lemon. Or, even
add milk and sugar to taste.
Tuesday, 23 May 2017
A Brimful of Health Everyday
Deliberate interventions in your health management can have
amazing outcomes. Make small tweaks and see wonders happen. Butterfly Ayurveda
is a team of Ayurveda disciples ardently devoted to enhancing people’s
wellbeing and preventing diseases through some simple means.
You can align your health improvement with your daily cup of
tea. We have designed special variants of our herbal teas enriched with
ayurvedic extracts that strengthen your immunity, promote digestion, energize
nervous system and treat common illnesses.
Our ‘Suprabhat Chai’ or Good Morning Tea validates itself as
the ‘Cognition Enhancer Tea’. A unique concoction prepared with green or black
tea leaves and pure herbs, it helps to increase concentration and make you feel
vitalized during fresh morning time.
Brahmi in this herbal drink works as a magical herb to
relieve your anxiety, exert muscle relaxant effects, enhance memory and act as
an anti-depressant, anti-convulsions and anti-diabetic agent. Its properties also help to prevent risk factors of asthma,
bronchitis and hypothyroidism. Likewise, Tulsi is a memory enhancer, stress
alleviator and helpful for upper respiratory tract infection, mild cold or
fever and bronchitis. Guduchi is useful for jaundice and urinary tract
infection. You can also improve your digestion with Mulethi and Kali Mirch in
this ayurvedic beverage. In addition, Mulethi is effective in curbing gastritis
and high cholesterol and is good for cough, bronchitis and asthma. Kali Mirch
can treat low appetite and is useful for allergies, asthma, cold and flu. Lemongrass
is another important ingredient which is helpful for detoxification,
normalizing heart rate and blood pressure, treating high cholesterol,
indigestion, cold, flu and is a lipid-lowering agent.
This morning chai is a great immunity tea that enhances your body’s
resilience to a number of diseases. A daily cup between 6 am to 10 am helps to
balance risen Kapha dosha during morning time. Four variants have been
developed of this herbal tea for immunesystem with their distinct health benefits.
‘Shubh Saanjh Chai’ or Good Evening Tea is primarily an
ayurvedic tea for digestive health. It promotes healthy digestion along with helping to treat
respiratory problems, removing unpleasant smelling breath and endowing a
soothing effect. You can reduce excessive burping and gas formation after a
sumptuous lunch with this herbal tea for digestion. It can provide relief
from colic pain, diarrhea and is a tea
for constipation as well.
The ideal time to drink the tea
for digestion is between 2 pm to 6 pm as it balances Vata dosha risen during
this time of the day.
Shakhpushpi in this herbal beverage is useful for insomnia, hypertension,
anxiety, stress, fatigue, bronchitis, asthma and indigestion. Mint helps treat
irritable bowel syndrome, gallbladder and biliary tract disorders, colic in
infants, indigestion, flatulence, nausea, vomiting, anorexia, bad breath and
diarrhea. Saunf exerts useful effects in bronchitis, chronic cough, bloated
stomach, respiratory problems and menstrual pain. Ajwain is helpful for gas,
lack of appetite, bloating, indigestion, colic and diarrhea. Likewise, Elaichi
Laghu is useful to treat high blood pressure, skin disorders and eases
cigarette addiction.
Ratri Chai is our ayurvedic tea for nervous system that relieves stress and
fatigue of a tiring day. It relaxes the nervous system immediately
providing a soothing and calming effect. Your headache and muscle spasms disappear
with this relaxing herbal tea so
that you can sleep soundly. The night time tea is also effective in
enhancing bio availability of other herbs, strengthening memory and learning
abilities and detoxifying your body.
Other than Shankdpushpi, Guduchi, Lemongrass, Tulsi, Brahmi and
Kali Mirch, this stress relievingtea contains Ashwagandha which promotes memory enhancement and is
useful to treat diabetes, asthma and bronchitis.
Our Masala Chai is
an ‘Immunity Enhancer Tea’ developed using six ayurvedic herbs and black tea
leaves. This black tea for digestion acts as a great appetizer and carminative and stimulates digestion.
You can balance tridoshas and treat loss of appetite and mild fever with a
cough or a cold with this herbal beverage.
Banaphsa in the masala chai
is a good expectorant, diuretic, has anti-bacterial, anthelmintic and
anti-fungal properties and is useful for bilious disorders. Lavang exerts
remedial action against sore throat, gastritis, diarrhea, ingestion and respiratory
problems like cough, bronchitis, cold, asthma, sinusitis and tuberculosis.
Cinnamon eases toothache and sore gums and has proven effects in the treatment
of rheumatism, stiffness and aching joints. Ginger can arouse appetite and
treat digestive problems, is a cure for motion sickness, nausea and vomiting
and bolsters immunity and detoxification. Elaichi Laghu has inhibitory action
against burning sensation, dyspepsia, haemorrhoids, gastropathy, anorexia, bad
breath, asthma, bronchitis and kidney and bladder stones. Similarly, black
pepper increases the bio availability of several nutrients and medicines and bears
anti-inflammatory, anti-depressant, anticonvulsant, anti-diarrheal and
anti-oxidant properties.
Saturday, 20 May 2017
Treating Diabetes with Ayurveda
Statistics suggest that diabetes has become a common disease afflicting
people worldwide. While oral medicines and injections will be recommended by
your doctor, diabetic patients must also pay great attention at an individual
level to constantly supervise their blood sugar through healthy diets, exercise
routines, weight loss etc.
Ideal Diet for Diabetics
We would like to share some useful tips with diabetics or
even those with high blood sugar to help them prevent or deal with this chronic
disease. People with high blood sugar must categorically avoid high-calorie
edibles, like, sweets, non-vegetarian diets, high-fat food items, creamed
milk, fried items etc. that will exponentially surge their blood sugar level.
Conversely, diabetic diet should be
low in refined carbohydrates and sugar and rich in dietary fiber – both soluble and insoluble. Plant-based
diets, like, fruits, vegetables, legumes etc. are fiber-rich which helps to
slow the rate of sugar absorption into bloodstream. We can acquire our
insoluble fiber from sources, such as, peels of grapes & kiwifruit, skins of potato &
tomato and edibles, like - whole grain foods, corn bran, wheat, peas, beans,
cauliflower, avocado etc. On the other hand, soluble fiber is found in legumes,
like - soybeans, peas & other beans, fruits, like – avocados, prunes,
berries, ripe bananas & plums and edibles, like - oats, barley, rye,
carrots, broccoli, almonds, sweet potatoes, onions etc.
Useful Herbs
Juice of bitter gourd
or concentrated bitter gourd extracts have a hypoglycemic or blood glucose
lowering effect. Similarly, you can also directly consume powdered seeds of
black plum to keep your immoderate blood sugar level in control. Indian barberry and the chief active constituent in Turmeric – curcumin – also exert anti-diabetic action
helping to bring down high blood sugar. You can also season your meals with
vinegar which helps reduce the glycemic index of carbohydrates and slow down
the sudden rise in blood sugar level after a meal. Likewise, consumption of neem oil is highly
recommendable that helps balance blood sugar levels and detoxify blood.
Easy Home Remedies
Diabetic patients can
also take one teaspoon of methi seeds or five-six almonds soaked overnight in
water every morning to bring their blood sugar level down. Drinking of tomato
juice flavoured with salt and pepper in the morning on empty stomach also
proves beneficial for cases of diabetes. Pulses - especially, sprouts and
pulses with husks – are healthy alternatives to other carbohydrate-rich edibles
due to their comparatively lesser effect on blood glucose. In the same manner,
milk provides the right proportions of proteins and carbohydrates helping to
control high blood sugar level. Leafy vegetables are high-fiber food items and
must be essential components in the diet of diabetics. High-fiber fruits
include pear, orange, papaya, guava, apple etc. whereas mangoes, bananas,
grapes etc. are high on sugar and should only be consumed in limited
quantities.
Why Small Meals are
Better?
Diabetics should also
take small meals on a frequent basis and must avoid heavy meals that will
increase their blood sugar level. Moreover, small meals taken frequently help
maintain consistent blood sugar level preventing both the adverse conditions of
high and low blood sugar levels. In between the meals, seasonal fruits, butter
milk, upma, dhokla, poha, raw vegetables, yogurt etc. can be your healthy
choices for snacks.
If high blood sugar level is your worry, you should switch to Butterfly Ayurveda’s Pancreofly - the Blood Glucose Metabolizer Capsules. Pre-diabetic persons as well as diabetic patients (newly detected NIDDM: Non-insulin-dependent diabetes mellitus – type 2 diabetes and type 2 diabetes with micro & macrovascular complications: NIDDM with early retinopathy and NIDDM with microalbuminuria) can take our ayurvedic diabetes medicine to bring down their blood sugar, cholesterol and triglyceride levels.
Tuesday, 16 May 2017
Butterfly Ayurveda's Diabetes Mellitus Treatment
Butterfly Ayurveda is a dedicated team of Ayurveda adherents – that came
into being in November 2014 – with the vision to come up with effective, curative solutions through
our Ayurvedic products.
With the application of
traditional Ayurvedic wisdom, their own extensive research and modern
scientific technology, our product R&D team endeavours to develop ayurvedic
medicines and tea variants to comprehensively improve the physical & mental wellness of
individuals.
Our
Pancreofly Capsule is a clinically evaluated,
unique formulation of herbal extracts developed scientifically using Ayurvedic
concepts. It is intended for use by
pre-diabetic individuals with high blood sugar level and diabetic patients (NIDDM
type 2 diabetes and type 2 diabetes with micro & macrovascular
complications - NIDDM with early retinopathy and NIDDM with microalbuminuria) as an added therapy to
existing medication. The ‘Blood Glucose
Metabolizer’ helps in moderating high blood sugar level by increasing insulin
secretion from pancreas and peripheral utilization of glucose.
Pancreofly is enriched with ayurvedic
extracts, like, Methi, Jamun, Karela, Trikatu, Daruharidra, and Mesasrngi that exert antidiabetic action naturally, increasing
peripheral utilization of insulin to bring down hyperinsulinemia - the root
cause of diabetic complications, like, peripheral neuropathy, retinopathy and
male impotency. The medicine is also helpful in maintaining healthy cholesterol
and triglycerides levels. It revives a sense of well-being, improves quality of
life and restores libido.
No side-effects, like, fluid accumulations, stomach
upsets or issues of jaundice will be visible with this herbal medicine for
diabetes. The capsules help normalize kidney and liver functions and minimize
the side-effects of allopathic medicines.
If you have high cholesterol or blood sugar level, you
can try our purely Ayurvedicdiabetes medicine, the PANCREOFLY capsules. Developed scientifically, the
capsules have been clinically examined for their counteractive action against
diabetes and help keep your cholesterol and triglyceride levels under control.
The Blood Glucose Metabolizer medicine even brings down hyperinsulinemia that
causes long-term diabetic complications, like, peripheral neuropathy,
retinopathy and male impotency.
Saturday, 13 May 2017
Ayurvedic Remedies to Treat High Blood Pressure
Here
we discuss with you some Ayurvedic remedies for hypertensive individuals to
treat their high blood pressure. Ayurveda recognizes certain wonderful herbs
and edibles that exert effective counteractive action against elevated blood
pressure. It is important to note that stress is a major reason behind high BP
and each of the said herbs controls stress or stress hormone production in its
own unique way. Natural ways to normalize BP also include prevention of
critical complications, like, inflammation, atherosclerosis,
obesity, atherosclotic plaque etc.
Ashwagandha is useful in naturally controlling high BP. It also alleviates
stress and is an anti-inflammation agent. As an adaptogenic herb, it helps
normalize physiological processes and enhance body’s resistance to
stress-related conditions. Moreover, it is good for rejuvenating mind and body,
providing inner calmness and improving immunity. There is reduction in the circulation
of stress hormones in body that consequently brings blood pressure under
control.
Arjuna is another great high BP
lowering herb that works by increasing low density lipoprotein cholesterol (LDL) content in liver
which leads to prevention of bad cholesterol oxidation in blood vessels and
formation of atherosclotic plaque. It helps
to curb the effects of stress and nervousness on cardiac health. The inner
lining of blood vessels also gets safeguarded with the curtailment of stress
hormone production.
Triphala is a formulation of amla, haritaki and bibhitaki used for
diminishing hypertension, cholesterol, obesity, edema and atherosclerosis in
arteries and improving blood circulation. It also exerts anti-inflammatory action
which along with reduction of edema lowers the pressure against blood vessel
walls.
Jatamansi safeguards arteries from free
radical damage thus bringing down high BP. Blood vessels tend to get narrower with
arterial damage leading to increase in blood pressure. It also helps to control
excessive stress hormone production and subsequently the damage this causes to artery
walls.
Ajwain
helps to reduce high BP by curbing blood concentration of stress hormones which
leads to constriction of blood vessels. Amla and honey also have proven effects
to bring high BP under control. Likewise, other herbs identified for their
useful effect in lowering hypertension and high BP include ashwagandha, katuka,
myrrh, calamus, barberry, shankhapushpi, valerian, gotu kola, aloe gel,
cayenne, motherwort, skullcap, sarpagandha, brahmi, chandana and hawthorn.
Vitamin
C in lemon or other edibles prevents the weakness of capillaries. Potassium and
calcium help in removing sodium, eventually ensuring the proper functioning of
vascular system. Watermelon causes blood vessels to dilate and blood pressure
to decrease, in effect. Boiled potatoes are also useful in controlling high BP.
Magnesium-rich vegetables are equally good for their inhibitory activity on hypertension.
Olive oil contains monounsaturated fat that is effective for reducing both systolic
and diastolic blood pressure.
Apart
from these remedies, Ayurveda recommends diets enriched with fruits and
vegetables for people suffering with high BP. One mg of garlic thrice a day,
mustard and onion are highly effective in controlling high HP. Honey along with
crushed clove twice a week will also work wonders for lowering high BP. Saraswat
powder with warm milk is another great combination for hypertensive persons.
Interested in learning more on Ayurvedic remedies? You can follow our
blogs on www.butterflyayurveda.com for Ayurvedic recommendations applicable to other
common diseases. Butterfly Ayurveda is a health firm devoted to analyzing the
causes behind the most prevalent physical disorders in the contemporary times.
We strive to provide curative solutions through our knowledge of ancient
Ayurvedic wisdom and research about lifestyle-induced factors that germinate diseases.
Our blogs cater to a variety of insightful subjects like wellness of mind, body & soul, tridosha,
prakriti or body constitution, mental
health, fitness, five elements, panchmahabhuta, healthy diets, right kind of exercises, daily
routine and much more.
Friday, 28 April 2017
Balanced Diet for a Healthy Life
Health of the busy modern man is susceptible to deterioration.
Improper diets coupled with irregular eating routines result into poor health,
weak stamina and impaired resistance to diseases.
We need to revise our diets, exercise routines,
lifestyles and other habits to sustain good health. Below is summarized a
balanced diet plan that you should follow to keep up your health.
A well-balanced diet must supply our body with the
requisite quantities of nutrients - fluid, fatty acids, minerals, vitamins, amino
acids from proteins, carbohydrates, fats etc. without over-supplying with calories.
Both plant-based and animal-based diets can fulfill these nutritional
requirements. But, consumption has to be in suitable amounts to prevent
excessive weight gain and the diseases associated with it.
At the same time, a healthy diet must check the infiltration
of toxins and pathogens into our body and prevent infections and diseases like hypertension,
cardiac issues, diabetes, obesity, myopia, hypermetropia, liver failure, cancer
and other chronic diseases.
Seasonal fruits, legumes, vegetables, seeds, whole foods and nuts should be essential inclusions in our diets. Garlic, cruciferous vegetables like cauliflower and tomato cooked using oil help enhance body’s immunity against cancer. Similarly, unprocessed and unrefined foods, like, unpolished whole grains, dairy products like milk, yogurt, cheese etc. and animal products are beneficial for health.
Macronutrients:
1.
Carbohydrates
Carbohydrates are the energy suppliers
of human body. Carbohydrates broken down to sugar
or glucose act as the crucial fuel for our brain and body. 50-55% of one’s
total calorie consumption should be carbohydrates. Complex carbs are healthier
as the energy and satiety they provide sustain for longer and they also contain
minerals, vitamins and fibre.
Rich carbohydrate sources are wholegrain
cereals like wheat flour, bulgur wheat, rice, rice flakes & puffed rice,
bread, barley, maize, oats, quinoa, bajra, sorghum,
sago, semolina and pasta noodles. Root vegetables like potato, yam
& sweet potato, fruits, milk and sugar and sugary products like, sugarcane, honey and jaggery also contain good amounts of
carbohydrates.
2.
Proteins
Amino acids are the building blocks for our muscles,
teeth, bones and skeletal structure. Proteins are essential for normal growth,
tissue repair and healing of injuries and wounds. 15-20% of our total calorie
intake should be proteins.
Good
protein-providing foods include legumes (pulses,
especially, moong dal), nuts (almonds, cashews & walnuts), seeds,
poultry, beans, meat, dairy products, soy, eggs and fish. Pulses
lack in certain amino acids and must be coupled with cereals to fulfill one’s daily
requirement of proteins. Protein-rich cereals are oats, rye,
buckwheat, millet, maize, wheat, rice, sorghum, quinoa and amaranth.
Fruits, kidney beans, lentils, white beans, chickpeas,
cowpeas, pigeon peas, lima beans, lupines, Brazil nuts, wing beans, pecans,
pumpkin seeds, cotton seeds, hemp seeds, sunflower seeds and sesame seeds are
some other rich sources of proteins.
3.
Fats
Fats help in the absorption of fat soluble vitamins (A,
E, K & D) and supply energy to body. They safeguard our organs and monitor
body temperature by forming a layer beneath our skin. 25-30% of one’s total
calorie consumption should be good quality fat.
You can consume plant oils like olive oil, groundnut oil
& coconut oil, eggs, cheese, fish, dark chocolate, chia seeds, nuts, peanut
or almond butter, rice bran oil, ghee and avocados for obtaining healthy fats.
Micronutrients
1.
Vitamins
Vitamins are vital for several bodily metabolic
functions. Fruits and vegetables are rich in
vitamins and anti-oxidants. Fruit servings must be twice a day and vegetables
must be taken four-five times a day.
Vitamin Type
|
Source
|
Vitamin A
|
Leafy vegetables, milk, orange, fish,
carrots, soya milk, pumpkin, spinach & ripe yellow fruits
|
Vitamin B1
|
Brown rice, potato, oatmeal, vegetables
& eggs
|
Vitamin B2
|
Green beans, dairy products, popcorn,
bananas & asparagus
|
Vitamin B3
|
Mushrooms, eggs, meat, tree nuts,
vegetables & fish
|
Vitamin B5
|
Avocados, meat & broccoli
|
Vitamin B6
|
Vegetables, bananas, meat & tree nuts
|
Vitamin B7
|
Green leafy vegetables, raw egg yolk &
peanuts
|
Vitamin B9
|
Bread, leafy vegetables, cereals &
pasta
|
Vitamin B12
|
Milk, fish, meat, eggs & poultry
|
Vitamin C
|
Fruits & vegetables
|
Vitamin D
|
Sunlight, mushrooms, fish & eggs
|
Vitamin E
|
Nuts, seeds, fruits & vegetables
|
Vitamin K
|
Spinach and other green leafy vegetables
& egg yolk
|
2.
Minerals
Minerals play a crucial role in the building of bones,
teeth, hair etc. Fatty acids in minerals allow movement of fluids in body,
blood coagulation, activation of enzymes and maintain body temperature.
Minerals are indispensable for the regular functioning of multiple body
processes.
Variety of fruits and vegetables including orange,
banana, avocado, carrot, spinach, broccoli, potato, tomato etc. are good sources
to obtain different vitamins and minerals. Other rich sources are whole grains
(like oats), sweet potato, legumes, nuts (especially cashews), beans, bread,
rice, seafood, red meat, seeds, lentils, prune, eggs, fish, milk and other dairy
products.
Iodized table salt or sodium chloride, cinnamon, herbs
like oregano, dill & thyme, peanut butter, dark chocolate, tea, coffee,
seaweed, grape juice, brazil nuts, cheese, garlic, onion and sunflower seeds
are some more healthy options for minerals.
3.
Calcium
Calcium is essential for the strength and development of
teeth and bones. Deficiency can lead to easy fractures and osteoporosis.
Children in growing age and women after menopause need calcium in greater
amounts.
Milk,
buttermilk, baked beans, cheese, collards, curd, fortified
soy milk, lassi and bok choy are rich sources of calcium. Milk should be taken
twice a day.
Hydration vitalizes your body with freshness and energy
whereas dehydration can cause bad breath, fatigue and headache.
Water is the best liquid and contains
natural micronutrients like calcium and salts. Avoid sugary drinks completely
and consume milk, coffee, juices, tea, artificially-sweetened drinks and alcohol
in limited quantities. At least two litres of water every day is
necessary for our body.