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
|
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.
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.
Wednesday, 26 April 2017
Ayurvedic ‘Tridoshas’: Vata, Pitta & Kapha:At the Level of Mind, Body & Cell
Ayurveda is a traditional repertoire of medical
knowledge bestowed to human race by Lord Brahma himself. The belief goes that the system of medicine
has existed since time immemorial and has its
genesis in the times when Lord Brahma created universe and mankind. Ayurveda is
medical knowledge deemed as a subsidiary Veda – an Upaveda. Ayurvedic
literature has even been discovered to contain medicinal plant names found in Atharvaveda and other Vedas. Atharvaveda is also
inclusive of incantations and 114 hymns that are magical cures for treating various
diseases.
However,
other than salient medical prescriptions, Ayurveda also incorporates a holistic
and comprehensive focus on our health, wellness, happiness and creative growth.
Ensuing here is an insightful discussion
about the crucial Ayurvedic concepts of ‘Prakriti’ and ‘Tridoshas’ that will
help you gain better knowledge of your core being to optimize your way of
living towards a healthier you.
Like all forms of creation, human body
comprises of three ‘doshas’ – Vata, Pitta and Kapha that are peculiar
formulations of the five universal elements - Earth (Prithvi), Fire (Agni), Air
(Vayu), Water (Jala) and Space (Akash). Vata is composed of Air & Space,
Pitta of Fire & Water and Kapha of Water & Earth.
Our ‘Sharira’ is inclusive of Vata that
represents the subtle form of energy associated with the nervous system. Pitta
represents the form of energy associated with digestion and metabolism and
Kapha is the form of energy associated with our body’s structure.
Our neurogenic system, muscle
& tissue movement, breathing, heart pulsation, blinking and excretion are
functions that fall under the domain of Vata.
Pitta oversees our metabolic
system, digestion processes - absorption, assimilation & nutrition, eye
vision, hunger, taste, thirst, softness of body, body temperature and skin luster
& pigmentation.
Kapha takes care of bone, muscle
& tendon formation, joint lubrication & strengthening, skin moisturization, maintenance of immunity, nourishment, viscidity,
solidarity and sexual viguor.
At the level of cellular
functioning, Vata is responsible for the inflow of nutrients into body cells
and outflow of wastes out of cells. It also caters to movements within the cell
membranes and cytoplasm.
Pitta activates the digestion
of nutrients to furnish the energy essential for cellular operations.
On the other hand, Kapha
monitors the proper structuring of our cells and allows the cells to be held
together.
Having said that, it hardly
needs to be emphasized that proper balance or harmony between the ‘tridoshas’
is highly desirable for our overall well-being. Any kind of excessiveness or deranged
state of Vata, Pitta and Kapha in our body can jeopardize our healthiness in
major ways. Ayurveda posits that imbalances in these three bio-elements, Vata,
Pitta and Kapha, originate diseases.
In this context, it is
important that one has a better knowledge of one’s ‘prakriti’ – unique mind-body
constitution, distinct to each individual. A human body is typically
predominated by one ‘dosha’ or by a dual constitution of two ‘doshas’.
To keep our ‘tridoshas’ in
an optimum state of equilibrium, we must deeply understand our ‘prakriti’.
Specific exercises, diets, yogic postures etc. are recommendable for specific
‘prakritis.’
This way we can not only
forestall illness and diseases but also sustain a healthy state of physical and
mental being.
Interested in learning more about Ayurvedic
concepts? You can tune in to our official website (www.butterflyayurveda.com) or even follow our website blogs.
Butterfly Ayurveda is a dedicated team of
Ayurveda adherents committed to develop effective, curative solutions in its
ayurvedic medicines and tea variants.
Monday, 24 April 2017
Decoding Ayurveda ‘Doshas’
We might have caught
snippets of information related to the ayurvedic concept of ‘dosha’ but not
enough to fathom a deeper understanding. You are on the right page if you are
interested in assimilating in depth the concept of ‘tridoshas’ – Vata, Pitta
and Kapha and the roles these play in affecting our heath & well-being.
‘Dosha’,
as per Ayurveda, is a bio-entity or a bio-element, which is an essential part
of our bodily constitution. Inherently unstable by nature, the ‘tridoshas’ are
constantly fluctuating in our bodies - changing during the span of a day and
even as we consume food. Therefore, it is crucial that we keep our ‘tridoshas’
in good harmony at all times. For instance, Kapha is dominant during morning &
night time, Vata during evening & dawn time and Pitta during midday &
midnight. The paramount concept in Ayurveda is that sound health is the outcome
of harmonious balance between ‘tridoshas’ whereas imbalances can result in
diseases.
During the span of
human life, Kapha dominates during infancy & childhood, Vata during old age
or the age of senility and Pitta dominates during youth. The ‘tridoshas’ even
follow the cyclical movement of seasons; Kapha dominates during spring, Vata
during rainy season and Pitta during autumn.
Let us now delve
deeper into each of the three ‘doshas’ – Vata, Pitta and Kapha – considered individually.
Vāta or Vata is the fine force of energy associated with motion, Pitta is the force associated
with bile in our body and Kapha is the energy that determines our body’s
structure. Vata is the principle of kinetic energy primarily linked with the
nervous system. Kapha is the principle of potential energy concerned with
stability and lubrication. On the other hand, Pitta controls our enzymatic and
endocrine systems and represents energy that utilizes bile to regulate
our digestion and strengthen body metabolism.
Human body is composed of
five universal elements – the ‘Panchamahabhoota’ – Fire (Agni), Water (Jal), Space
(Akash), Earth (Prithvi) and Air (Vayu) and so are the ‘tridoshas’. Vata is
constituted by Air & Space, Pitta by Fire & Water and Kapha by Earth &
Water.
Vata is the airy element characterised by qualities,
like, dryness, lightness, coldness, roughness, erraticism, minuteness and motion.
Vata causes movements in our body. Imbalanced Vata often causes pain and diseases,
like, flatulence, windy humour, rheumatism and gouts.
Pitta is
the fiery element or bile characterised by qualities, like, hotness, moistness,
liquidness, sourness and sharpness. Pitta is oily, light, intense, fluid and
malodorous in nature. Pitta’s processes essentially involve digestion of some
kind even if it is the cooking of thoughts in our mind. Pitta is Fire contained
in Water; fluid and able to consume food, it can digest and transform.
Kapha is
the watery element characterised by qualities, like, heaviness, tenderness,
softness, coldness, lubrication and slowness. Kapha is oily, stable, viscous
and dense. It is the nutrients-transporter of the body that ensures its proper
nourishment. Kapha is the predominant constituent in our soft organs and plays crucial
role in nourishment of joints, taste perception and lubrication in our body.
‘Tridoshas’
are essential forces within us that influence not only our wellness and
proneness to diseases, but also our growth, how we age and many other aspects.
All
of us have one ‘dosha’ predominant in our bodies. ‘Prakriti’ is what defines
this unique mind-body constitution of each individual. An identification and
deeper insight into our ‘prakritis’ can help us adapt our lifestyles – diet,
exercise habits etc. – in suitability to our ‘prakritis’ so that we can lead healthier
lives.
It
is an understanding of our individual habits, external body traits, emotions,
mental capabilities, temperament and numerous other factors that can help us
recognize our ‘prakritis’. Ayurveda recommends specific exercises, massage
routines, yoga pranayama & postures, meditation, diet and more for specific
‘prakritis’.
When
your ‘doshas’ are in disharmony, particular symptoms are visible with increased
Kapha, increased Vata and increased Pitta.
Excessive
Vata causes nervous or mental and digestive disorders, weakening of body
tissues and low energy. Excessive Pitta causes blood toxification that leads to
infections and inflammations. Excessive Kapha causes increased mucus formation,
edema, lung disorders and weight gain.
SYMPTOMS WITH
IMBALANCED ‘TRIDOSHAS’
EXCESSIVE VATA
|
EXCESSIVE PITTA
|
EXCESSIVE KAPHA
|
Gas formation
|
Burning sensation in stomach
|
Increased phlegm
|
Cramps in calf muscle
|
Hyperacidity
|
Cough in morning time
|
Astringent taste
|
Fever
|
Lethargic feeling and failure to wake up early
|
Body pain
|
Jaundice
|
Lethargy and drowsiness
|
Dizziness
|
Bitter taste in mouth
|
Sweet taste in mouth
|
Insomnia
|
Itching
|
Salivation
|
Unsteadiness of mind
|
Perspiration
|
Plumpness or flabbiness
|
Pain in joints
|
Gastric ulcer
|
Gallstones
|
Fractures in hip joints
|
Indigestion
|
Essentially,
it is Vata that maintains the balance between Kapha and Pitta. We must,
therefore, pay great attention to keeping Vata in balance so that other doshas
also remain well harmonized.
Wednesday, 19 April 2017
Getting Relief for Medical Conditions Through Masala Tea
We drink tea for two reasons. The first, we derive enjoyment from the act. And second, we benefit physically and mentally from drinking tea. And since all the teas come from the same tea plant, the Camellia Sinensis they all taste the same.
We make the Indian masala tea by adding certain spices & herbs. The choice of the spices & herbs is as per their benefits. At times, we could use more than one or two spices to get the best effect. Here is the list of the commonly used spices and the benefits of each.
Monday, 17 April 2017
Importance of Diet Have Herbal Tea and Improve Your Constitution
The practice of having tea has come down the ages to us from the ancients, who understood how and why our metabolism responds. They understood the need for the break in the normal process of assimilation and dissimilation and the ways to influence the metabolic process. This was why they began to have tea.
Effect of food on our metabolism
Everyone knows how the consumption of fruits improves the bowel movement. If we have some fatty food, our stomach acidity increases. By fasting, we improve our metabolic activity. The food we eat influences the way the metabolism acts.
Cure for constipation
One of the most inexpensive and convenient method of altering our diet and adding food supplements is through the practice of having tea. People have herbal tea for constipation since it is easy and the effect is immediate. Few herbs do have good effect on constipation.
Having bowel movement less than three times a week makes the stool hard. This can lead to pain and related medical conditions. This occurs when the food has less fibre and more starch such as those found in white bread. This lack of fibre and water in the diet leads to constipation.
Reasons for constipation
Another reason for constipation could be the medication that one has. The common medicines that treat pain, blood pressure, and depression are also a cause for constipation. Calcium and Iron supplements may also cause constipation. In addition, medical conditions such as kidney disease, thyroid disorders, and colitis may lead to constipation on a regular basis.
Neurological conditions such as those caused by spinal cord injuries can lead to constipation due to improper bowel movement. The importance of the bowel movement is that it stabilises the metabolic activity and helps augment our health. When this is disrupted, the body begins to send alarm signal resulting in improper hormone balance in our body.
Soothing effect of Ayurvedic tea
The herbal tea helps soothe the aggravated nerves and restores the kapha vata balance. It strengthens the metabolic system and augments the health-giving functions by providing the right balance to our hormone system.
In this way, one can treat the imbalances of the mind with tea. Anxiety disorders can disrupt the normal life to such an extent that it makes the person lose cohesiveness in his or her thinking and daily activity. For some people this might prove to be disabling and overwhelming while for others the effect is marginal.
One may have Ayurvedic tea for anxiety since it provides a readymade solution for the problems of mental distress. They provide the relaxation without causing any side effects such as those that happen when we have allopathic medicines.
Having tea occasionally does not affect our digestive or metabolic activity. This is due to the resilience of our metabolism in handling different food items. One needs to have tea two to three times a day for it to have any effect. Better still, make it a habit and see how the metabolism responds to the positive stimulus. It is your body and you should nurture it.
Sunday, 16 April 2017
Digestive Aspect of Different Spices in the Tea
Tea with dinner or in the evening helps us relax. It
soothes the mind and the intestines. This helps give a feeling of satiation and
wellbeing. But, there is more to tea than just satisfaction.
Use of different types of tea:
Teas help to end ailments and promote good health.
People have herbal tea for digestion and solve problems related to gas
in the gastrointestinal tract. You can use green tea too for digestion because
it has catechins that increase the activity of pepsin. This digestive enzyme
helps break down the proteins in the stomach. Or, you can choose a combination
of spices in your tea that make it masala tea. Here is a look at the herbs that
improve your digestion.
Use of masala in the tea:
Lemon verbena: Lemon Verbena contains powerful
antioxidant compounds such as geraniol, verbascoside, citral, and nerol. It
boosts the immune system, improves digestion, helps reduce inflammation,
soothes the nerves, reduces fevers, protects the muscles, and calms the
stomach.
Ginger: The powerful medicinal properties of gingerol
in ginger is helpful for digestion, helps fight nausea, and cures the flu. You
can avoid muscle pain that is progressive. It strengthens the heart and reduces
inflammation. People with high blood sugar will benefit by eating ginger.
People use ginger to reduce the menstrual pain.
Chamomile: Chamomile has the property of promoting
sleep and curing migraines. It speeds the healing of wounds and reduces the
puffiness around the eyes. It enriches the scalp and increases hair colour. It
helps soothe menstrual and muscular cramps. It helps boost immunity and soothes
the pain due to ulcers.
More masala in the tea:
Fennel seeds: Fennel has flavonoid anti-oxidants such
as kaempferol and quercetin. This helps prevent the destructive action of the
free radicals. It has several compounds of volatile essential oils such as
limonene, myrcene, chavicol, fenchone, anethole, pinene, and cineole. It has
rich content of minerals such as iron, calcium, selenium, magnesium, and more.
Lemon balm: Lemon balm soothes the mind and helps you
have good sleep at night. It boosts the alertness and sharpens the brain in
problem solving. The eugenol found in lemon balm is a powerful antioxidant that
helps fight the action of free radicals.
Peppermint: This spice is used to treat headaches and
migraines. It helps cure symptoms of Irritable Bowel Syndrome (IBS) including
pain, bloating, gas, and diarrhoea. You can treat chronic wounds with
peppermint. This is given to women during their pregnancy to help them overcome
nausea and vomiting. Menthol is the main component of peppermint and this is
useful for treating colds and other respiratory diseases like flu.
Make a wise choice:
While choosing the best tea for digestion make
sure that it has all the elements that aid digestion. Tea helps improve the
blood flow and eliminate various pollutants. It helps cure diarrhoea.
One should avoid certain teas in certain conditions. For instance, for
people taking blood pressure medication or suffering from acid reflux,
peppermint tea is a bad idea. Similarly, during pregnancy one must avoid a wide
range of teas including dried ginger, black cohosh, chamomile, and dandelion
tea. Ginger tea and dandelion tea are not advisable for those who take blood
thinners and diuretics.
Saturday, 15 April 2017
Preparation and Use of Ayurvedic Medicines for Treating Diabetes
Diabetes is the silent killer and most common disease affecting all age group of population. We need energy for our daily activities and we get this from the food we eat. In the normal course, the sugars in the food are digested by the action of insulin. The energy released from this process is used for all our internal metabolic activities and our external activities such as walking and breathing.
Onset of diabetes
When the body fails to respond to the action of insulin, there is lack of energy for the body to use. The sugar levels in the body increases and subsequently causes much damage to the body tissues. In another situation of diabetes, the amount of insulin produced is inadequate to meet the needs of the body. Both the medical conditions lead to a demand for more energy by the body.
Signs of diabetes
One can use Ayurvedic anti-diabetic medicines to help alleviate the conditions of diabetes. You can identify the signs of diabetes from the following:
· Frequency of urination increases
. Excessive thirst
· General lethargy
· Dryness in the throat and palate
· Problems of the eye
· Sugar present in urine
· Presence of sweet taste in the mouth
· Burning sensation in sole and palm
Ayurveda uses plenty of herbs, spices, vegetables, and fruits for management of diabetes in many ways. These are mixed in a specific ratio to get the most effective results for Diabetes. Gurmar leaves, turmeric, fenugreek, Bael, and bitter gourd in the top list of the best herbs that help you handle diabetes naturally without any side effects.
Many indigenous medicinal preparation used in Ayurveda
The best Ayurvedic preparations include some specific food items that have the best effect in controlling the sugar levels. For instance, Aloe Vera and Bitter Gourd juice have good diabetes controlling properties. Bitter gourd has p-polypeptides that resemble the action of insulin.
Methi (fenugreek) seeds also find extensive use due to their ability to control the rate of the metabolic activity where the digestion of sugars is concerned. Jamun seeds powder is often added to the medicinal preparations.
The bark of the Vijaysar Churna or Pterocarpus marsupium tree is powdered and taken with water on an empty stomach. This has an immediate action on the diabetes. One may use preparations containing Patola (snake gourd) and neem (embolic myrobalan) in equal amounts to which the stem of guduchi is added. This mixture is juiced and stored for use.
Change your lifestyle
You get Ayurvedic capsules for diabetes which are more effective than the pills. They have good action on the metabolic disorders like diabetes. You should complement the effect of medicines by including some lifestyle changes. This would be reducing the sugar intake, exercising daily, and including more fibre-rich items in the menu. You also must avoid sugar and carbohydrate-rich food items such as white bread, chocolates, bananas, rice, and more.
Remember, all Ayurvedic formulations will take time to work. This is because they are made from natural substances that do not upset the normal functioning of the body. Do take your medicines for some time to feel the benefit.