Month: October 2023

A little bit of cilantro (also known as coriander) can go a long way in a food preparation. A few sprinkles of this herb is enough to pack in tonnes of flavor and liven up just about any dish. But the uses of this humble herb goes far beyond garnishing and flavoring purposes. Leaving culinary recipes aside, cilantro is also a star ingredient in many do-it-yourself beauty recipes, especially when it comes to skincare.

Here’s how.

1. As A Skin Rejuvenator

Cilantro is high in vitamin C – the most sought after nutrient when it comes to skin rejuvenation. A potent antioxidant, vitamin C helps fight off free radicals that are the leading cause of skin damage since they can disrupt collagen and elastin formation in addition to causing inflammation and skin cancer.

Also Check: Does cilantro go in pho?

If you notice your skin looking tired and aged, this cilantro-rice face mask may be just what you need.

Ingredients:

• Fresh cilantro, finely chopped: 2-3 sprigs
• Pure aloe vera gel: 2 tablespoons
• Yogurt: 2 tablespoons
• Fresh coconut milk: 1 tablespoon
• Rice powder: 1 tablespoon
• Any cosmetic clay of your choice: 2 tablespoons

Directions:

• Put all the ingredients into a clean bowl and mix well until you get a smooth paste.
• Apply a uniform layer of this mask onto your skin.
• Wait for about 15- 20 minutes till the mask is almost, but not completely dry.
• Rinse the mask away with lukewarm water and pat your face dry.

Note: If you’re new to using cosmetic clays such as white kaolin or bentonite, always do a patch test to check if you’re allergic. Also, never leave a face mask that contains cosmetic clay on till it dries out completely as this can dehydrate your skin and cause irritation.

2. As A Blackhead Buster

Blackheads are basically caused when the oily sebum produced by your skin undergoes oxidation and turns black, thus clogging your pores. The antioxidant properties of vitamin C contained in cilantro can inhibit this process of oxidation, which makes this face mask an excellent natural remedy for fighting blackheads.

Ingredients:

• Fresh cilantro juice: 1 teaspoon
• Fresh lime juice: 1 teaspoon

Directions:

• Put the two ingredients in a small bowl and mix until well combined.
• Apply this solution to the parts of your skin that are the most affected by blackheads.
• Wait for an hour till this solution dries up.
• Rinse off with lukewarm water and pat your skin dry.

3. As An Acne Fighter

In addition to safely eradicating blackheads by preventing oxidation of oil deposits in your pores, cilantro can also help mop up excess oil from your skin, which is often one of the main causes of acne. In addition to this, cilantro also has potent anti-inflammatory, antibacterial, and antifungal properties that can further fight off acne-causing microbes and soothe inflamed areas of your skin.

If you have a bad case of acne, try this simple cilantro mask. It will not only help reduce your acne but will also help stave off future breakouts.

Ingredients:

• Fresh cilantro: a handful
• Lemongrass: 1 teaspoon
• Chamomile: 1 teaspoon

Directions:

• Put all the ingredients in a bowl. To this, add a cup of boiling water. Let this rest for 1 hour.
• Next, blend the contents of the bowl for 2-3 minutes.
• Apply an even layer of this mixture on your face and let it sit for 20 minutes.
• Rinse off with lukewarm water and pat your face dry.

4. As A Face Lifter

As we grow older, our skin loses its ability to produce collagen, an important protein that imparts fullness to your face. With the loss of collagen, your skin starts to sag, leading to wrinkles and creases.

Once again, vitamin C-rich cilantro can come to your rescue by stimulating fibroblasts – carpenter cells in your skin that are responsible for producing collagen. It is because of this reason that vitamin C is one of the top ingredients in anti-aging products.

This cilantro-egg white-oats face mask can work wonders in erasing away those fine lines and wrinkles. With regular application, your skin should begin to feel firmer and bouncier!

Ingredients:

• Fresh cilantro: 2-3 sprigs
• Egg whites: 2
• Oats: ½ cup

Direction:

• Put all your ingredients in a blender and process until you get a smooth paste.
• Apply an even layer of this paste onto your face.
• Allow it to sit for about 10-15 minutes till it dries up.
• Rinse off with lukewarm water and pat your face dry.

Note: Like all other natural remedies, these face masks won’t show you results overnight. Therefore, patience and consistency are key. Over time, repeated, dedicated applications will surely give you visible results and show signs of marked improvement in both your skin texture and complexion.

Poppy seeds aren’t just a popular exotic ingredient made famous by its cousin, the addictive drug opium that comes from the same plant. They may also hold the key to your sleep trouble. With a mild tranquilizing effect, this nutrient-rich food can soothe anxiety, ease pain, and relax the muscles to get you a good night’s rest.

[expert_opinion expertname=’kimberlylackey’ opinion=”These tiny seeds are powerful. The seeds come from the opium poppy plant and you can eat them both washed and unwashed. Depending on the version you choose, you will receive different benefits from each. However, both contain many sought-after trace minerals. You can even just try chewing on the seeds for an analgesic effect helpful for tooth aches. Try adding nutmeg to the poppy seed milk for added anxiety relief.”]

Also Check: Can you make poppy tea with poppy seeds?

Poppy Seeds And Sleep Disorders

As one study found, after consuming a poppy seed drink, cortisol levels in the body dropped, effectively calming the body down as the levels of the stress hormone went down. More significantly, however, circadian rhythms in test subjects with a circadian rhythm disorder (associated with insomnia) showed a marked improvement and these individuals were less fatigued. Symptoms of insomnia improved. Additionally, there was also an improvement in restless leg syndrome and parasomnia, which are also commonly linked to sleep disorders.

Natural Food Tranquilizer

Poppy seeds have a mild sedative effect. Because poppy seeds contain very high levels of alkaloids that have a calming effect. They can help you relax and sleep well if you have any form of nervous disorder or anxiety issue (and the associated insomnia). When combined with a cup of warm milk before bedtime, poppy seeds can be even more effective. That’s because the tryptophan in milk also has a mild sedative effect and improves sleep.

Sleep Better And Longer

Besides having plenty of calcium and potassium, poppy seeds are also rich in magnesium. Along with potassium which can help raise sleep efficiency, magnesium too has been proven to improve not just the duration of your sleep but also the quality of sleep you get. Magnesium is also associated with a feeling of tranquility, with studies confirming its role in treating sleep problems, including insomnia.

Ease Pain, Sleep Better

These tiny seeds are also known for their painkilling properties and can help if your insomnia is triggered by some form of pain and discomfort. Due to its analgesic properties, it can ease chronic pain, allowing you to get a breather from the incessant aches and sharp twinges. Once the most harsh pain is dulled, you will find it easier to fall asleep. Problems like toothaches and headaches seem less of a hurdle to falling asleep with the sharp edge of pain taken away. Topical application of a paste made from poppy seeds can also help with joint pain.

Relax Those Muscles

Poppy seeds also help muscles relax due to the presence of the non-narcotic muscle relaxant papaverine, proven in studies to cause a relaxant response when administered to animal test subjects. This is especially useful for someone who has trouble sleeping due to twitches or other aches and pains. Because your muscles are relaxed, you are less likely to tense up and intensify any joint pains or other issues that keep you from sleeping.

Ayurveda And Poppy Seeds

Ayurvedic principles suggest that you steep some poppy seeds in milk to enhance the benefits of the remedy. When consumed as a tonic or rasayana, it is said to have a relaxing effect on the body. Acting on the central nervous system, the tonic puts your body in its “rest” mode. Your system therefore begins to divert energy for restoring strength, reviving and refreshing you once you wake from deep sleep. Ayurveda has tapped into the analgesic effects of the papaverine alkaloids for generations, making use of it to treat pain as well as other problems such as spasms.

Too Much Of A Good Thing?

If you overdo your poppy seed consumption, you could land yourself in a spot of trouble. Due to the addictive nature of opiates, it is possible to get hooked on your daily fix of poppy seed tea. While poppy seeds themselves do not contain opium alkaloids, according to the European Food Safety Authority (EFSA) there is the risk of contamination with these addictive alkaloids if harvesting is not done carefully, or due to insect-related damage of the crop. As a result, withdrawal symptoms – not unlike what you may experience with an opium addiction – have also been seen in some regular consumers of poppy seeds.

It is the codeine and morphine in poppy seeds that present a potential addiction problem. By soaking and then rinsing poppy seeds before using them, you can prevent ingestion of these substances that may be present due to contamination. Cooking the poppy seeds (as you would when you use them in your baking) is also said to eliminate much of the offending components. One suggestion is to limit intake to no more than a couple of spoons to avoid any of the extreme side effects.

References

Scientific Opinion on the risks for public health related to the presence of opium alkaloids in poppy seeds

Seeds are all the rage at the moment, the most popular ones being chia, flax, pumpkin, and sunflower. Experts have now added birdseed, or canary seeds, to this long list.

Canary seed comes from a grass called Phalaris canariensis. It is native to Mediterranean regions but can be found in the Middle East, Europe, and Argentina. In North America, it grows in some areas of North Dakota, Minnesota, and Canada. And, while it’s typically grown as bird food, canary seeds are also a type of cereal grains. Eating birdseed might sound strange, but its benefits make it worth a try. Here are 5 such benefits that bird seeds offer.

Also Check: How do you make suet from scratch?

1. Lowers High Blood Pressure

Heart disease is the leading cause of death for both men and women in America. And, hypertension, or high blood pressure, is a major risk factor for this disorder.

Research indicates that canary seeds can keep blood pressure under control. A 2014 animal study found that the seed’s proteins can inhibit the angiotensin-converting enzyme or ACE. Excess of this enzyme causes blood vessels to constrict, hence leading to high blood pressure.

Moreover, canary seed promotes the production of nitric oxide, which is a compound that widens your blood vessels. This, in turn, lowers blood pressure and heart rate. Hence, if you have a heart condition, you should give canary seeds a try.

2. Fights Oxidative Stress

Antioxidants aren’t limited to green tea and berries. Canary seed is a surprisingly rich source!

The plant contains several polyphenols (antioxidants). However, its most abundant polyphenol is ferulic acid.

This is great news for disease prevention. Antioxidants can find and destroy free radicals, the dangerous molecules responsible for cell damage called oxidative stress. And, oxidative stress is a mechanism that plays a role in chronic conditions like heart disease, diabetes, and Alzheimer’s.

3. Reduces Inflammation

Inflammation, like oxidative stress, is the root of countless chronic diseases. It can affect any part of the body, from the skin to the digestive system.

Canary seed can keep inflammation in check. According to a 2016 study in Drug Research, the seed reduces inflammatory proteins called cytokines. It also decreases the build-up of neutrophils, a type of white blood cell that accumulates during inflammation and plays a key role in its development. Hence, adding birdseed to your diet might be especially beneficial if you have inflammatory disorders like arthritis, ulcers, and asthma.

4. Lowers The Risk Of Obesity

More than one-third of adult Americans are obese and the numbers show no sign of going down. Obesity has a strong link to heart disease, type 2 diabetes, and some types of cancers. And, while there isn’t a miracle cure for this condition, watching what you eat matters.

Canary seed is recommended for patients with obesity because it pumps the brakes on carbohydrate and lipid absorption. While doing this, it inhibits obesity-related enzymes like lipoprotein lipase and pancreatic lipase. Therefore, the seed prevents weight gain. In fact, canary seed is used as an obesity treatment in Mexico.

5. Lowers Blood Glucose

Diabetes is the seventh leading cause of death in the country. And, about 29 million Americans have type 2 “adult onset” diabetes, while another 1.5 million are diagnosed each year.

If you’re worried about your blood glucose levels, adding canary seed to your diet can be highly beneficial. It suppresses the absorption of carbohydrates by acting on certain enzymes.

This can do wonders for diabetes prevention and management since blood glucose won’t spike up so fast. And, while it doesn’t have as much fiber as oats, a diabetic-friendly food, the mineral composition is similar.

While this doesn’t mean that you should stock up on birdfeed in your kitchen, do head to the nearest grocery store and ask the salesperson if they have any canary seeds. Incorporate them into your diet by sprinkling them on your food, adding them to smoothies, or having them straight from the pack.

References

• Heart Disease Facts
• Antioxidant Supplements: What You Need To Know
• What is an inflammation?
• Adult Obesity Facts

Many religions of the world observe fasting as a regular practice. Fasting has many therapeutic effects on the body and offers a myriad of health benefits. For much of human history, fasting has been guided by intuition and spiritual purpose. Scientific studies and our understanding of human physiology confirm the powerful healing effects of fasting. While fasting refers to complete abstinence from food and water, water fasting involves drinking nothing, but water. Water is a life force for all creatures and has fantastic healing properties. Here are some skin health benefits of water fasting.

How Does Fasting Help?

With no food to digest, the energy required for digestion is preserved and is used by the body to recover from ailments. The energy can instead be focused on its other processes. Bodily functions and healing processes that have been ignored or slow to improve will accelerate when you fast. Your body’s ability to heal itself increases. The rate of detoxification improves markedly when fasting since water can efficiently flush out the toxins from the body.

Also Read: Can you drink electrolyte water on keto?

During a fasting mode, where the intake is nothing but water, the body scavenges for fatty deposits and dead or damaged tissues. Abnormalities such as scar tissues, tumors, abscesses, and old wounds are burned off and converted into energy or eliminated as waste.

Keeps Your Skin Hydrated

Drinking sufficient amounts of water regularly is vital for overall good health as water aids digestion, circulation, absorption and even excretion. The skin is an organ and is made up of cells. Skin cells, like any other cell in the body, are composed of water. Without water, the cells will not function optimally or at their best. If your skin does not receive sufficient quantities of water, the lack of hydration will cause the skin to become dry, tight and flaky. Dry skin has less resilience and is more vulnerable to wrinkles. Drinking ample fluids keeps the skin hydrated, prevent wrinkles and other skin-aging signs.

Does Water Fasting Improve Skin Health?

Flushes Out Toxins

Experts recommend that adults drink at least 8 glasses of water a day to eliminate the harmful substances and toxins from the body. Water consumption improves skin health by ensuring that the skin cells are free of toxins. Many people often report that by increasing their water intake, their skin acquired a more radiant glow. Even persons suffering from acne have reported the same results.

Prevents Skin Aging

One particular study was conducted to ascertain the effect of hydration on preventing skin aging. The results of this study confirmed that higher water intake in a person’s regular diet may positively impact normal skin physiology.

Clears Acne Faster

Water fasting improves blood circulation, according to some experts. Proponents of water fasting claim that skin tone can improve as a result of the fasting. Since the skin is well-hydrated, it heals and renews itself faster. Water fasting is thought to help accelerate scar healing and may help with skin problems such as acne. Pimples and other skin conditions like eczema to clear up faster when a person observes water fasting.

Precautions

• If you are water fasting for the first time, you may experience a certain level of discomfort caused due to hunger and emptiness of the stomach.
• You may experience some withdrawal symptoms such as headaches or tiredness.
• After a day or two, when your body is accustomed to the fasting, it becomes much easier and the withdrawal symptoms ease.
• Water fasting requires you to undergo some short-term discomfort for long-term health benefits.
• Since water fasting at a stretch for many days can slow down the body’s metabolic rate, it is best not to undergo water fasting for more than three days at a time.
• Finally, have some patience. Skin health improvement cannot happen overnight.

Sour grapes or the tart juice from them might make your taste buds tingle, but there’s a lot of goodness in them you wouldn’t want to miss out on. Packed with antioxidants, the juice can work wonders on your lipid profile and blood pressure among other things. It may well be time to steel yourself and down some of this tart fruit!

What Is A Sour Grape?

Grapes generally become sweeter as they ripen, though the sweetness tends to vary. A sour grape is quite simply the unripened grape that’s available a few weeks before the bunches of grapes ripen on their vines for use in juices or wines, or to be sold as fruit. Even if you haven’t heard of the sour grape, you’ve probably encountered its derivative sour grape juice, better known as verjuice. Verjuice has captured the imagination of chefs the world over and made its way into many a recipe at bistros and upmarket cafes.

Also Check: Are raisins a good source of protein?

In certain cultures like that of Iran, consuming sour or unripe grapes is a long-standing tradition. Called ghooreh, these sour green grapes are enough to make the most poker-faced person wince. Which is why it is used to season or spice up a dish with its distinctive flavor. In Iran, the fruit is used ground up, dried, pressed, or whole as a fresh or frozen ingredient. A number of delicious pickles and pastes in the region also use the sour grape.

Sour grapes have some benefits over regular ripened sweet grapes. What follows should give you good reason to consider eating grapes while they are still sour, green, and unripened.

Get More Phytosterol Power To Fight Tumors

One study investigated the levels of the good plant sterols called phytosterols in grapes going from unripe, sour all the way to ripe, “ready” grapes. They found that levels of phytosterols declined as the grape moved from the pre-véraison to véraison stage, marking the ripening and change of color of the berry. And that’s significant because phytosterols have been found to have anti-tumor properties, so the more you can get the better.

Counter The Atherosclerotic Effects Of Cholesterol

An animal study in 2011 found that consuming verjuice helped offset some of the harmful effects of a very cholesterol-rich diet. The intake of sour grape juice staved off the atherogenic effects responsible for deposits of lipids, atheromas, and calcium buildup in arteries. The long-term study also found that it prevented the increase of fibrinogen as well as atherosclerotic lesions.

Increase Ratio Of HDL to LDL

A study of a mix of 20- to 30-year-old healthy individuals, 30- to 60-year-old hyperlipidemic patients, and 30- to 60-year-old hyperlipidemic patients who were also hypertensive found verjuice consumption had beneficial effects. They each took a 200 ml portion twice daily for a 30-day period. For those in good health, this therapy caused the ratio of the good HDL(high-density lipoprotein) cholesterol to go up compared to LDL (low-density lipoprotein) cholesterol. Additionally, those with the pre-existing problems saw their triglyceride levels, cholesterol concentrations, and LDL levels drop after taking verjuice for a month.

Amp Up Antioxidants

Unripe grape juice can also help deliver high quantities of antioxidants to the body. Antioxidants have a range of beneficial effects on the body, owing to their ability to combat free radical damage(implicated in ailments like cancer). One group of researchers investigating the antioxidant activity and total phenolic content of unripe grape extract deemed it a low-cost, all-natural source of dietary antioxidants.

Lower Blood Pressure

In the same month-long study on consumption of 200 ml of verjuice, the blood pressure of those test subjects who were hyperlipidemic, as well as those who were hyperlipidemic and hypertensive, reduced significantly. The researchers did, however, caution that though there was a considerable drop, the levels didn’t return to normal.

How You Can Use Sour Grapes

Sour grapes are a great addition to a salad, instantly perking it up with their addictive sour taste. Whip up a batch in your blender and store the juice in your freezer to use in place of a citrus element in any vinaigrette. You could also try some traditional Iranian recipes that use sour grapes (like the eggplant stew called khoresh bademjaan), or add some into the mix in a rolled, stuffed grape leaf like the Greek dolmadakia. Some innovative foodies have also mastered a sour grape martini that will probably leave you shaken and stirred!

One cup (174 mg) of cooked proso millets contains

• 41 g carbohydrates (14% DV)
• 207 calories (10% DV)
• 6 g protein (12% DV)
• 77 mg magnesium (19% DV)
• 174 mg phosphorus (17% DV)
• 0.2 mg vitamin B6 (9% DV)
• 0.2 mg thiamin (12% DV)
• 2.3 mg niacin (12% DV)

Ever felt that the cereal shelf is the most boring one in your pantry, with hardly a couple of staples to choose from? If your answer is “yes” and you’d like to explore, well, newer pastures, millets are just the ticket! Worldwide, the market for healthy cereals that can spice up the daily meal is fast growing. Simultaneously, the increasing prevalence of conditions like gluten sensitivity has created a need for more variety in the cereal and grain aisle. In this scenario, the spotlight has turned on millets – and it’s all looking good!

Also Check: Is millet flour healthy?

The millet family includes many varieties such as the big-grained pearl millet and its “smaller” cousins like finger millet, foxtail millet, and proso millet. And they work as a nutritional powerhouse for you.

Thanks to its nutritional profile, millet offers several health benefits and here are some of them.

1. Has Antioxidant Properties

All varieties of millets abound in phytochemicals known as polyphenols, which have strong antioxidant properties. Polyphenols flush out harmful free radicals from the body and prevent several potentially fatal conditions ranging from heart disease to cancer. They also reduce inflammation, up your immunity, and help fight viruses.

Whip up a porridge of pearl millet or finger millet flour for breakfast for a healthy start to your day!

Millets even outperform rice in terms of antioxidant power. Pearl millet and finger millet pack in 1478 and 612 mcg of phenolic acid per gram, respectively, whereas different varieties of rice contain 197–376 mcg of the phytochemical.

2. Controls Diabetes

Most millets have a low glycemic index and high amounts of soluble dietary fiber, enabling better sugar control and making them a diabetes-friendly cereal. When it comes to managing type 2 diabetes, finger millet is considered a superfood with its high magnesium content – 408 mg per 100 gm of cooked grain, which pretty much meets the daily requirement of men (400-420 mg/day) and exceeds that for women (310-320 mg/day).

Magnesium significantly boosts the efficiency of insulin receptors and decreases insulin resistance. Studies even indicate that consuming a diet rich in this mineral can reduce the chance of developing diabetes by 30 percent.

3. Is Good For Your Heart

As a good source of magnesium, millets help lower blood pressure and reduce the risk of heart attacks and strokes caused by atherosclerosis – a condition where arteries become narrower due to fatty deposits on their inner walls. Millets also contain substantial amounts of potassium, another heart-friendly mineral. Animal studies show that proso and finger millets can even improve the levels of high-density lipoproteins (HDL) or “good” cholesterol.

4. Guards The Gut If You Have Celiac Disease

Some millet breads contain small quantities of wheat flour. So make sure you check for the gluten-free label before picking your millet goodies.

If there is one property that makes millets a nutritional superstar, it is the absence of gluten. With celiac disease gaining the dubious reputation as one of the most common lifelong disorders affecting people worldwide, millets are a refreshing alternative when you want to go gluten-free. Aside from the variety, millets offer the bonus benefits of a host of micro- and macronutrients and phytochemicals. Just the combination you’d want if you are struggling with celiac disease.

5. May Offer Protection Against Cancer

Research shows that some of the phenolics found in millets may help prevent the initiation and progression of many types of cancer, including breast and colon cancers. The anti-tumorigenic agents in finger millet have also been found to be particularly effective against chronic myeloid leukemia (CML), a rare type of blood cancer.

6. Keeps Your Bone Healthy

Finger millets contain 344 mg calcium (which is more than the amount of calcium present in milk) that meets 34% of your DV. Calcium is your body’s bone-building mineral, without which your bones may become brittle and weak. Since your body cannot make calcium, it’s important that you get enough of the mineral from your diet. Finger millets are also rich in magnesium, which is another mineral that maintains your bone health. Plus, some studies suggest that magnesium may decrease your risk of fractures and osteoporosis.

7. Helps Digestion

If you frequently suffer from digestive issues like diarrhea, constipation, and gas, it might be due to your low intake of dietary fiber. Millets, especially pearl millet, have a significant amount of resistant starch and soluble and insoluble fiber, which regulates your digestion process and prevents the food moving too fast or too slow in your digestive tract. Furthermore, since millets are gluten-free, they also reduce the stomach problems that occur due to the celiac disease.

8. Prevents Gallstone

The fiber in millets is also helpful in reducing the risk of gallstones. Foods rich in insoluble fiber can speed up the transit of undigested food through the colon and also reduce the secretion of bile acids which help form gallstones. In fact, a long-term study found that women who ate a fiber-rich diet were 17% less likely to have gallstones than those who had no fiber.

9. Helps Manage Weight

Whole grains that are rich in fiber always make it to a diet chart for weight loss. Millets are no exception. They also increase your satiety and keep you full for longer periods of time. This decreases hunger pangs and keeps you from snacking between meals. That apart, their ability to lower cholesterol and increase insulin sensitivity helps you manage your weight too.

10. Improves Your Mood And Helps You Sleep Better

A standard serving of millets contains about 120 gm of an amino acid called tryptophan, which meets about 42% of your daily requirement. Your body uses tryptophan to make serotonin – a chemical that regulates your overall mood and fights depression. Tryptophan is also shown to increase the quality of sleep and improve morning alertness. Additionally, the amino acid is believed to increase cognitive function by improving memory and facilitating learning.

11. Fights Aging And Improves Skin

Antioxidants and phenolics that millets abound in are renowned for their anti-aging properties. Millets have antimicrobial and anti-inflammatory properties that reduce cell damage due to aging. But the good news just got better! Animal studies indicate that polyphenols found in finger millet and kodo millet may also boost the production of collagen to give you firmer, healthier, and younger-looking skin. Moreover, the benefits of millet for your digestive system as well as your sleep quality are bound to show up on your skin too.

12. Heals Wounds Faster

Apply a mixture of finger millets and water to your wound to aid healing.

By extension, this collagen-increasing property of millets can also help in speeding up wound healing. One study shows that the topical application of millets for 16 days quickened the wound-healing process in injured rats.

13. Increases Breast Milk Supply

Millets are traditionally used to increase the production of breast milk in the mother. Although there isn’t enough scientific evidence to prove that millet can increase breast milk supply, several users bear testimony to the grain’s lactogenic properties. There’s no harm in trying to find out for yourselves, provided you stay within dietary limits.

Millets Are A Healthy Alternative To Rice And Wheat

The nutritive value of millets is even better than that of cereals, such as wheat and rice in some instances. Here is how 100 gm (cooked) of two millet varieties stack up against the same quantity of rice and wheat in nutritive value.

Grain	Fiber (gm)	Protein (gm)	Calcium (gm)	Iron (gm)
Pearl Millet	2.3	11.8	42	11
Finger Millet	3.6	7.3	344	3.9
Rice	1	6	32	1.8
Wheat	2	11.8	30	3.5

Try A Variety Of Millet Dishes From All Over The World

Wondering how to get your daily fix of millets? Millet flour can replace wheat flour in your cakes and bakes. Millets can also just as easily step in for rice in your meals. Beyond that, since millets are a staple in several parts of the world, you have a variety of traditional and exotic recipes to choose from.

In several parts of Africa, millet finds a place on the daily menu in the form of a simple pearl millet couscous, fura (balls of millet dough), or the more exciting kunu zaki, a very popular and nourishing drink (scroll down for the recipe).

In Japan, cooked millet is often served in place of rice, along with vegetables and tofu. If you go the Indian way, you can roll out a roti (thick unleavened flatbread) of bajra (pearl millet flour), toss a fistful of ragi (finger millet) flour into your dosa batter, or sit back and relish a comforting bowl of kambu koozh (millet porridge). Be sure to try different millet varieties before you settle for the ones you like best!

But Don’t Overindulge: Millets May Cause Constipation And Impair Thyroid Function

According to U.S. Dietary Guidelines, the recommended amount of whole grains in the daily diet for adults is 3–6 servings of 16 gm each for women and 4–8 servings for men. While millets can make up a substantial portion of whole grains in your meals. So, make sure your daily consumption of whole grains does not cross the recommended levels. Moreover, there are a few health concerns you need to be aware of when you eat millets.

• While millets do not contain the hard-to-digest gluten, their high fiber content tends to slow down the digestion process. So, excessive millet intake could cause constipation. Also, if you are new to millets or aren’t used to too much fiber, introduce them gradually into your diet.
• The flavonoids present in pearl and finger millets may impair thyroid function when millets are consumed in large quantities. If you suffer from thyroid-related problems, speak to your physician before trying out millet recipes.

Recipe: Kunu Zaki

Here’s a recipe for a refreshing millet drink all the way from Nigeria! Give this a shot when you want something different from the usual millet porridge or bread.

Ingredients

• 3 cups millet
• 2 liters water
• 1/2 cup mashed sweet potatoes
• 1 tbsp ginger
• 1 tsp cloves
• A pinch of sugar

Method

• Soak the 3 cups of millets overnight in cold water.
• Add 1 tbsp ginger and 1 tsp cloves to 1/2 cup mashed sweet potatoes. Blend well.
• Ground the soaked millets.
• Add the ground millets to the sweet potato-ginger-cloves mixture.
• Divide the mixture into 2 parts.
• Add 2 liters boiling water to one part of the mixture and stir till the paste reaches a thick consistency. Leave it uncovered and let it cool.
• After it cools, pour in the second part of the mixture. Stir well.
• Leave the mixture to settle overnight.
• The next morning, sieve the mixture and add sugar to taste.

Reference

• Types of millet
• Magnesium
• Calcium and bones
• Nutritional and Health Benefits of Millets

Omega 6 fatty acids are a type of polyunsaturated fatty acids that have health implications for you, both good and bad. Taken in the right amounts they can be a source of energy, make up the structural components of your cell membranes, and more. Have too much and you might even increase your risk of certain health problems. Here’s a look at foods that are high in omega 6 fatty acid content so that you know what you’re consuming and can moderate intake accordingly.

Excessive Omega 6 Fatty Acids Intake Might Raise Risk of Health Problems

But first, the lowdown on why you need to get your intake right. Omega 6 fatty acids, like omega 3 fatty acids, make up a part of the basic cellular structure of your body and help modulate physiological processes and gene expression. Your body needs both omega 6 and omega 3 fatty acids, which have opposing functions while modulating these processes. Unfortunately, having omega 6 fatty acids in excessive amounts could cause problems since products of this essential fatty acid have inflammatory, atherogenic (causing fatty deposits in the arteries), and prothrombotic (raising the risk of blood clots) effects. They might even raise your risk of developing cardiovascular disease, inflammatory or autoimmune diseases, and cancer.

Also Read: Which oil has the highest ratio of omega-3 to omega-6?

So how much should you be gunning for? According to the Dietary Guidelines for Americans, you should get 5–10% of your dietary energy or calories from food through omega 6 polyunsaturated fatty acids (PUFAs).

The two main types of omega-6 fatty acid are linoleic acid (C18:2n-6) and arachidonic acid (C20:4n-6). Of these, linoleic acid is an essential fatty acid that you get via your diet. While there are no recommended dietary allowances for omega 6 fatty acid intake, the upper limit for linoleic acid intake for adults has been set at 667 g/day assuming a 2000 kcal diet. The actual average intake levels in the United States, as per the National Health and Nutrition Examination Survey from 2001 to 2002, was much higher at 14.8 g/day.

Omega-6 Intake Must Be Balanced With Adequate Omega-3 Intake

When it comes to omega 6 fatty acids, there’s also more than meets the eye. You can’t, for instance, look at intake in isolation. One reason for this is that omega 6 fatty acids and omega 3 fatty acids both require the same enzyme to be metabolized. When you have too much omega 6 in your diet, it crowds out omega 3 from being metabolized, by using up much of the enzyme available. When that happens, with inadequate anti-inflammatory omega 3 fatty acids, you become more prone to things like heart disease against which omega 3 offers some protection. That’s why you need to ensure you consume omega 6 fatty acids in moderation and be mindful of the intake of the nutrient relative to that of omega 3 fatty acid.

Average Modern Diet Doesn’t Get The Omega 6/Omega 3 Ratio Right

As human beings evolved, the average (and optimal) omega 6 to omega 3 fatty acid ratio was 1:1, with equal amounts of both kinds of fatty acids being consumed. Unfortunately, today this ratio is in the range of 15:1 to 16.7:1 on average, which means you’re probably consuming as much as 15 to 17 times more omega 6 fatty acids than inflammation-fighting omega 3 fatty acids.

So what is the optimal ratio? As researchers found, the answer depends on what kind of illness you’re trying to combat or ward off. Here are the omega 6/omega 3 ratios that have been linked to better outcomes in some diseases.

• Cardiovascular disease: Ratio of 4:1 linked to 70% reduction in total mortality
• Colorectal cancer: Ratio of 2.5:1 linked to the slowing of cell proliferation
• Rheumatoid arthritis: Ratio of between 2:1–3:1 linked to suppressed inflammation
• Asthma: Ratio of 5:1 eases symptoms

In general, though, if you can get to anywhere from 2:1–4:1 it should be beneficial, though the most ideal scenario is one where you consume them in the ratio 1:1. You can get the ratio right by eating foods that individually have favorable ratios, like walnuts, flax seeds, and chia seeds which clock in at 4:1, 1:4, and 1:3 respectively. Or you could simplify it by ensuring you balance omega 6 intake with that of healthy omega 3 fatty acid rich foods. That said, here are the foods high in omega 6 that you need to keep an eye on. The ratios will give you an idea of how they fare in terms of omega 6/omega 3 balance.

1. Nuts

A 2-tablespoon serving of peanut butter has about 4.41 gm of omega 6 fatty acids and 0.022 gm of omega 3 fatty acids, bringing it to a ratio of 200:1.

Nuts are a good source of nutrients, including essential fatty acids. While they do contain omega 3 fatty acids that you need to consume, they are also high in omega 6 fatty acids.

Some nuts like walnuts have more favorable ratios of omega 6 to omega 3 than many other commonly consumed foods like cured meats and processed foods, so they are a potentially healthier addition to your diet. However, do be mindful of the omega 6 they contain and watch your overall intake, especially if you’re having nuts where the ratios are high like Brazil nuts.

• An ounce of walnuts has 10.8 gm of omega 6 fatty acids and 2.57 gm of omega 3 fatty acids, in a ratio of 4:1.
• On the other hand, another nutrient-rich nut, the Brazil nut doesn’t get the balance of omega 6 to omega 3 right. An ounce of Brazil nuts has 6.81 gm of omega 6 fatty acids and 0.01 gm of omega 3 fatty acids, a ratio of 690:1.
• An ounce of peanuts, containing 4.41 gm of omega 6 fatty acids and 0.001 gm of omega 3 fatty acids, has a ratio of 4410:1.

2. Seeds

Seeds also cover both ends of the spectrum. While they are a healthier option than processed foods, the ratio is sometimes skewed.

• Sesame seeds contain 5.855 gm of omega 6 fatty acids and 0.103 gm of omega 3 fatty acids per ounce. That’s a ratio of about 57:1.
• Sunflower seed kernels have 9.294 gm of omega 6 fatty acids and 0.020 gm of omega 3 fatty acids per ounce, a ratio of 465:1.

Flax seeds and chia seeds have more omega 3 fatty acid content than omega 6 fatty acids.

• Flax seeds, on the other hand, tip the scales in favor of omega 3 fatty acids. Flaxseeds contain just 0.608 gm of omega 6 fatty acids, but 2.350 gm of omega 3 fatty acids per tablespoon. That flips the ratio to 1:4.
• With chia seeds too, you get more omega 3 fatty acids than omega 6. An ounce of the dried seeds has 1.654 gm of omega 6 but 5.055 of omega 3 fatty acids, a ratio of 1:3.

3. Tofu And Soybeans

A cup of boiled (mature) soybeans has 7.68 gm of omega 6 fatty acids and 1.029 gm of omega 3 fatty acids, giving it a ratio of about 7.5:1.
A cup of raw firm tofu, on the other hand, has just 3.7 gm of omega 6 fatty acids, but contains only 0.42 gm of omega 3 fatty acids, a ratio of 9:1

While they do have a lot of omega 6 fatty acids, since they are a good vegetarian protein source and rich in vitamins and minerals, if you consume them in moderation and balance your overall intake of omega 6 fatty acids to omega 3 fatty acids every day, you should be okay.

4. Refined Vegetable Oils

If you’re looking for healthy oils which have less omega 6 in them, opt for olive oil which has just 1.318 gm of omega 6 fatty acids in 1 tablespoon.

Refined vegetable oils are another source of omega 6 fatty acids. Oils such as safflower oil, soybean oil, corn oil, and walnut oil are especially high in their omega 6 content. So, when it comes to these fats, you could opt for those that also have omega 3 fatty acids to balance the intake.

• Safflower oil: 10.149 gm of omega 6 fatty acids, no omega 3 fatty acids in 1 tablespoon
• Walnut oil: 7.194 gm of omega 6 fatty acids, 1.414 gm omega 3 fatty acids in 1 tablespoon. Ratio of 5:1
• Corn oil: 7.239 gm of omega 6 fatty acids, 0.158 gm omega 3 fatty acids in 1 tablespoon. Ratio of 46:1
• Soybean oil: 6.857 gm of omega 6 fatty acids, 0.923 gm omega 3 fatty acids in 1 tablespoon. Ratio of 7.4:1

5. Mayonnaise

Mayonnaise and salad dressings can be chock-full of omega 6 fatty acids. A tablespoon of mayo, for instance, has 5.4 gm of omega 6 fatty acids and 0.737 gm of omega 3 fatty acids. That’s a ratio of 7:1. So trade in that mayonnaise for some light lemony vinaigrettes instead.

6. Processed Foods

Considering that they have hefty levels of omega 6 and not as much by way of nutrition compared to fish, poultry, and fresh produce, it is well worth cutting down on processed foods – especially since they also often contain saturated fats and even trans fats, which is not great for health.

Processed foods are typically high in omega 6 fatty acids, containing 3–5 gm or more of these fatty acids. Cook these foods from scratch at home – it is well worth it for your health!

• An ounce of potato chips has a whopping 4.916 gm of omega 6 fatty acids but just 0.023 gm of omega 3 fatty acids, a ratio of 214:1.
• A serving of hash browns clocks in 3.98 gm of omega 6 fatty acids and 0.340 gm of omega 3 fatty acids, a ratio of 12:1. This ratio itself may not seem as bad as some others, but consider the number of grams of omega 6 you’re consuming and you’ll see why it’s best avoided.
• A serving of cheese crackers contains 2.59 gm of omega 6 fatty acids and 0.2 gm of omega 3 fatty acids, a ratio of 13:1. Again, the grams of omega 6 fatty acids are quite high.

7. Cured Meats

Cured meats are another source of omega 6 fatty acids. You could trade these meats in for meats cooked from scratch or healthy fatty fish rich in omega 3 fatty acids like sardines, tuna, or salmon.

• Ham (pork): 3oz has 5.378 gm of omega 6 fatty acids and 0.246 gm of omega 3 fatty acids, a ratio of 22:1.
• Sausage (pork): 1 serving(48 gm) has 3.532 gm of omega 6 fatty acids and 0.157 gm of omega 3 fatty acids, a ratio of 22.5:1.

8. Pork

If you like your pork, you may want to keep an eye on the omega 6 intake in your diet.

• A 3-ounce portion of pork could give you around 9.129 gm of omega 6 fatty acids and 0.402 gm of omega 3 fatty acids, a ratio of 23:1.
• A 3 ounce serving of pork bacon will have about 8.388 gm of omega 6 fatty acids and 0.405 gm of omega 3 fatty acids, a ratio of 21:1.

9. Poultry

Balance your daily omega 6/omega 3 ratio by increasing intake of omega 3 fatty acid rich foods like fatty fish like salmon, sardines, and tuna, flax and chia seeds, English walnuts, omega 3 rich eggs, and edamame.

Even poultry could be adding omega 6 to your diet.

• A 3 ounce serving of both light and dark turkey meat contains about 9.144 gm of omega 6 fatty acids and 0.596 gm of omega 3 fatty acids, a ratio of 15:1.
• A 3 ounce serving of roast chicken thighs and drumsticks with the skin on will have about 6.837 gm of omega 6 fatty acids and 0.353 gm of omega 3 fatty acids, a ratio of 19.4:1.

Opting for the lean meat on the breast and eating it without the skin could significantly cut back on the omega 6 you are consuming. A standard half breast or approximately 3-ounce serving of the roast breast meat sans skin will have just 0.507 gm of omega 6 fatty acids and about 0.061 gm of omega 3 fatty acids. This not only improves the ratio to 8:1 but also significantly cuts down your intake of omega 6 fatty acids.

References

Omega-3 Fatty Acids

A healthy cousin of the humble radish, black radish is a root vegetable with a black skin and white flesh. Belonging to the Cruciferae family, this ancient vegetable is believed to come from the eastern Mediterranean region. Although it has a slightly bitter and hot taste, the health benefits of the black radish make up for its not-so-appetizing flavor.

Also Read: What is black radish good for?

It is found to be rich in antioxidant flavonoids, glucosinates (which gives it the pungency), and phenolic acids. It also has some amount of fiber, calcium, and vitamin B6. It is also low in calorie and high in water. Here’s why black radish demands a position in your daily diet.

1. Detoxifies The Blood

If toxic blood isn’t purified, it can kill the friendly bacteria in your gut, impair RBC function, and hinder the normal functioning of your organs. By eating black radish, you can eliminate the toxic agents present in your blood and bone marrow.

A study shows that mice fed with Spanish black radishes for 2 weeks had a greater expression of detoxification enzymes. Working alongside your liver and the lymphatic system, black radish increases the activity of detoxifying enzymes and effectively cleanses the blood of toxins. The vegetable contains a high level of glucosinolates (natural components of pungent plants), the metabolites of which are believed to enhance detoxification.

2. Detoxifies The Liver

Everything you eat or drink is processed by the liver. The liver filters out and eliminates toxins from the body. But if you are consistently on medication or are regularly consuming drugs like paracetamol, your liver could face the brunt. These toxins collect in the liver and create free radicals that damage the healthy cells in the body. These also reduce the detoxifying power of the liver, leading to a host of health conditions.

Your liver needs certain antioxidants, such as GSH, to carry out the detoxification procedure. But with advancing age and the onslaught of free radicals, GSH levels drop. This is where black radish helps. It enhances GSH levels and detoxifies the liver.

3. Reduces Cholesterol Levels

According to Mexican folk medicine, black radish juice has the potential to reduce high cholesterol levels and treat gallstones.

Black radish is also beneficial for those with high cholesterol levels. The juice extracted from black radish root has antioxidants that manage lipid (fat and cholesterol) metabolism and reduce your risk of hyperlipidemia. Its effect on the liver also helps in this regard since the liver is responsible for flushing out the bad cholesterol.

Additionally, black radish is also found to help treat gallstones caused by cholesterol. By decreasing the serum cholesterol and triglycerides in rats, researchers were able to demonstrate that black radish could be an effective supplement for gallstone treatment.

4. Boosts Immunity

Black radish remedy for cough

• Cut a cap in the radish, as you would to a watermelon.
• Leave it overnight and let the juice gather.
• Extract the juice and add 1 tsp sugar.
• Drink 1 tsp juice after every meal.

Black radish contains antioxidants like vitamin C that boost your immunity, keep diseases and infections at bay, and reduce the duration of illnesses. It is, in fact, one of the most common remedies for common cold and cough.

5. Prevents Digestive Disorders

According to traditional Chinese medicine, radish – especially black radish – can ease abdominal distress and treat digestive issues.

A member of the family of cruciferous vegetables, black radish is known to help in the treatment of digestive disorders. The fiber content of black radish helps reduce constipation and promote smooth bowel movement. Plus, the vegetable has a high water content, which contributes to a healthy digestive system.

Furthermore, black radish juice helps enhance the activity of digestive juices, thereby improving digestion. In fact, folk medicine often uses black radish to stimulate bile secretion.

6. Promotes Weight Loss

If you’re struggling to lose those extra pounds, you might want to opt for black radish. Again, it’s black radish’s fiber and water content that increase satiety and reduce your chances of overeating. This reduces the number of extra calories you consume, thereby facilitating weight loss. In itself, radish is a low-calorie vegetable, with 100 g of the raw veggie containing just 16 Calories.

7. May Regulate Blood Pressure

With a decent amount of fiber – 1.6 g of fiber per 100 g (6%) DV – black radish can play a role in reducing high blood pressure or hypertension. Studies have observed that a high-fiber diet can significantly reduce and even prevent hypertension, especially in older individuals. However, eating only black radish will not do the trick. To regulate blood pressure, also include other high-fiber foods like lentils, broccoli, and peas in your diet.

8. May Prevent Cancer

Black radish contains glucosinolates, a naturally occurring component in cruciferous vegetables. During food preparation, chewing, and digestion, these glucosinates are broken down into chemicals that can prevent cancer. Certain studies reveal that consumption of a diet composed of cruciferous vegetables is associated with a decreased risk of cancers – of the breast, prostate, and lungs. However, since correlation is not causation, further research is required to understand whether black radish can indeed help.

9. May Keep The Skin Healthy

While we haven’t come across any study attesting to black radish’s benefits for the skin, theoretically, it can help. Anything that detoxes the liver has benefits for the skin. Moreover, black radish has vitamin C which helps synthesize collagen and fights sun damage.

To gain the benefits of this lesser-known vegetable, you can either eat it raw or add it as an ingredient to your favorite salad!

References

• Making one change — getting more fiber — can help with weight loss
• Cruciferous Vegetables and Cancer Prevention
• Vitamin C and Skin Health