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Pears (Nashpati) Benefits And Its Side Effects Tips

High On Fibre Diet - 10 Foods That Promote It!

Dt. Ankita Gupta 88% (21 ratings)
Masters In Clinical Nutrition and Dietetics (MCND)
Dietitian/Nutritionist, Hyderabad
High On Fibre Diet - 10 Foods That Promote It!

Fibre is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?

Consider this modern diets have left millions worldwide with deficiency of fibre. And, this is really alarming because high - fibre foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.

Fibre comes in two varieties- soluble and insoluble. Soluble fibre turns to gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fibre remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fibre is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fibre each day in your diet. But how do you get this amount?

Here is a list of 10 high- fibre foods for jacking-up fibre content

  1. Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fibre. They can be had in soup, stew and dal form.
  2. Lentils like quinoaFibre content -  15.6 gm per cup. They are also good source of protein, iron, folate, manganese and phosphorous.
  3. Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the top most high antioxidant food.
  4. Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibres
  5. BroccoliFibre - 5.1 gm per cup. A power packed cruciferous vegetable, full of anti-oxidants.
  6. Brussels sproutsFibre - 4.1 gm per cup. Contains  balance of soluble and insoluble fibre apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese.
  7. Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk!
  8. Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fibre. They reduce cholesterol and help ease symptoms of menopause.
  9. Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease.
  10. Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which helps keep the cells in brain and nerves healthy.

Fruit Glycemic Index

Dt. Surabhi Jain 91% (1769 ratings)
MSc
Dietitian/Nutritionist, Lucknow
Fruit Glycemic Index

Glycemic Index is a method of examining food items to calculate how much they raise blood glucose. The Glycemic Index or Gl measures how rapidly an individual food breaks down into sugar in our blood stream. Higher the Glycemic index, the quicker that particular food turns into blood sugar. For all the health and diet conscious people out there, glycemic index is quite useful in determining the impact of the meal on their blood sugar levels. Knowledge of glycemic index helps prevent diabetes and also helps in its treatment.

Glycemic index is divided into three ranges on a total scale of 1-100, 100 being pure glucose. Low Gl - 55 or below Moderate Gl - 56 to 69 High Gl - 70 or above

GLYCEMIC INDEX OF VARIOUS FRUITS

Low Glycemic Index Fruits Cherries -22 Plums -24 Grapefruit -25 Peaches -28 Peach -30 Apples -34 Pears -41 Dried Apricots -32 Grapes -43 Coconut -45 Coconut Milk -41 Kiwi Fruit -47 Oranges -40 Strawberries -40 Prunes -29

Medium Glycemic Index Fruits Mango -60 Sultanas -56 Bananas -58 Raisins -64 Papaya -60 Figs -61 Pineapple -66 High Glycemic Index Fruits Watermelon -80 Dates -103

Glycemic Index is however, not a constant or absolutely reliable measure because sometimes there are different varieties of the same fruits and other factors like ripeness tend to differ from one fruit to another.

10 Fiber-Rich Foods You Should Be Eating Everyday!

Dietitian/Nutritionist, Delhi
10 Fiber-Rich Foods You Should Be Eating Everyday!

Fiber is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?

Considering these modern diets have left millions worldwide with deficiency of fiber. And, this is really alarming because high - fiber foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.

Fiber comes in two varieties- soluble and insoluble. Soluble fiber turns into a gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fiber remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fiber is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fiber each day in your diet. But how do you get this amount?

Here is a list of 10 high- fiber foods for jacking-up fiber content

  1. Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fiber. They can be had in soup, stew and dal form.
  2. Lentils like quinoaFibre content -  15.6 gm per cup. They are also a good source of protein, iron, folate, manganese and phosphorous.
  3. Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the topmost high antioxidant food.
  4. Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibers
  5. BroccoliFibre - 5.1 gm per cup. A power-packed cruciferous vegetable, full of anti-oxidants.
  6. Brussels sproutsFibre - 4.1 gm per cup. Contains balance of soluble and insoluble fiber apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese.
  7. Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk!
  8. Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fiber. They reduce cholesterol and help ease symptoms of menopause.
  9. Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease.
  10. Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which help keep the cells in brain and nerves healthy.

In case you have a concern or query you can always consult an expert & get answers to your questions!

8797 people found this helpful

Fibre Rich Diet - 10 Foods You Must Include In Your Diet!

Dt. Mukta Anup Bagadia 91% (48 ratings)
MSc Food & Nutrition, Diploma In Diet & Nutrition
Dietitian/Nutritionist, Akola
Fibre Rich Diet - 10 Foods You Must Include In Your Diet!

Fibre is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?

Consider this modern diets have left millions worldwide with deficiency of fibre. And, this is really alarming because high - fibre foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.

Fibre comes in two varieties- soluble and insoluble. Soluble fibre turns to gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fibre remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fibre is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fibre each day in your diet. But how do you get this amount?

Here is a list of 10 high- fibre foods for jacking-up fibre content

  1. Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fibre. They can be had in soup, stew and dal form.
  2. Lentils like quinoaFibre content -  15.6 gm per cup. They are also good source of protein, iron, folate, manganese and phosphorous.
  3. Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the top most high antioxidant food.
  4. Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibres
  5. BroccoliFibre - 5.1 gm per cup. A power packed cruciferous vegetable, full of anti-oxidants.
  6. Brussels sproutsFibre - 4.1 gm per cup. Contains  balance of soluble and insoluble fibre apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese.
  7. Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk!
  8. Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fibre. They reduce cholesterol and help ease symptoms of menopause.
  9. Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease.
  10. Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which helps keep the cells in brain and nerves healthy.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2883 people found this helpful

what is acid reflux diet

Dr. A.A Khan 93% (1041 ratings)
MBBS,CCA,DCA,AASECT,FPA,AAD,F.H.R.SM.I.M.S
General Physician, Bangalore

Going on an acid reflux diet is often the best strategy for improving the acidity levels in your gut and relieving your symptoms.

What is the acid reflux diet?

The acid reflux diet is designed to help improve digestive health, eliminate the symptoms of acid reflux, and boost your immune system to prevent this type of stomach disorder. The amount of acid your stomach produces is largely dependent on the foods that you eat, so shaping your diet to avoid acid-producing foods is essential. The more common name for acid reflux is heartburn, a condition in which digestive juices enter the esophagus, which can result in a burning sensation. Some of the other common symptoms of acid reflux include chest pains and trouble digesting certain foods. This diet can re-set your stomach and also establish healthy dietary habits, which will prevent these symptoms in the future.

Diet for acid reflux

When following an acid reflux diet, there are many foods that are safe to eat and can help remedy these symptoms.

  • Foods to include
  • Ginger
  • Oatmeal
  • Aloe vera juice
  • Melon
  • Chicken
  • Fish
  • Banana
  • Parsley
  • Celery
  • Avocados
  • Olive oil
  • Pears
  • Egg whites
  • Foods to avoid
  • Egg yolks
  • Bacon
  • Fatty cuts of meat
  • Sour cream
  • High-fat dairy products
  • Junk food
  • Ice cream
  • Creamy salad dressings
  • Gravy
  • Garlic and onions
  • Spicy foods
  • Chocolate
  • Caffeine
  • Citrus fruits

Lifestyle changes to avoid acid reflux

Aside from altering your diet, there are also some lifestyle changes that can help to remedy the symptoms acid reflux, including quitting smoking, consuming less alcohol, and trying to lose weight.

Alcohol

Consuming alcohol beyond moderation is bad for your health in a number of ways, but when it comes to acid reflux disease, it can worsen the symptoms and bring on more frequent attacks. In other words, cut back on the booze and you’ll feel a lot better.

Clothing choice

Wearing tight and restrictive clothing, particularly around the waist or belt areas, can make the symptoms of acid reflux worse, as your stomach will be unnaturally squeezed.

Smoking

For various reasons, smoking can make it more difficult for your stomach to keep acids out of your esophagus, so making a concerted effort to quit can go a long way towards your comfort.

Losing weight

Extra weight means more pressure on yourstomach, which can worsen your symptoms, so try to shed some pounds.

Meal structure

Eating smaller meals more often will reduce the workload of your gut and help to improve your acidic balance.

 

6 people found this helpful

Glycemic Index of Various Fruits

Dt. Surabhi Jain 91% (1769 ratings)
MSc
Dietitian/Nutritionist, Lucknow

Glycemic Index is a method of examining food items to calculate how much they raise blood glucose. The Glycemic Index or Gl measures how rapidly an individual food breaks down into sugar in our blood stream. Higher the Glycemic index, the quicker that particular food turns into blood sugar. For all the health and diet conscious people out there, glycemic index is quite useful in determining the impact of the meal on their blood sugar levels. Knowledge of glycemic index helps prevent diabetes and also helps in its treatment. 

Glycemic index is divided into three ranges on a total scale of 1-100, 100 being pure glucose. Low Gl – 55 or below Moderate Gl – 56 to 69 High Gl – 70 or above 

GLYCEMIC INDEX OF VARIOUS FRUITS 

Low Glycemic Index Fruits: Cherries -22, Plums -24, Grapefruit -25, Peaches -28, Peach -30, Apples -34, Pears -41, Dried Apricots -32, Grapes -43, Coconut -45, Coconut Milk -41, Kiwi Fruit -47, Oranges -40, Strawberries -40, Prunes -29 


Medium Glycemic Index Fruits Mango -60, Sultanas -56, Bananas -58, Raisins -64, Papaya -60, Figs -61, Pineapple -66

High Glycemic Index Fruits: Watermelon -80, Dates -103 

Glycemic Index is however, not a constant or absolutely reliable measure because sometimes there are different varieties of the same fruits and other factors like ripeness tend to differ from one fruit to another.

3 people found this helpful

Pear (Nashpati) Benefits and Side Effects in Hindi - नाशपाती के फायदे और नुकसान

Dr. Sanjeev Kumar Singh 87% (192 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri
Pear (Nashpati) Benefits and Side Effects in Hindi - नाशपाती के फायदे और नुकसान

नाशपाती की गिनती भी रसीले फलों में ही की जाती है. इसका इस्तेमाल भी प्राचीन काल से ही होता आ है. इस फल में पोषक तत्वों की भरपूर मात्रा पाई जाती है. इसे उत्तरी अफ्रीका, पश्चिमी यूरोप और एशिया में सबसे पहले उगाया गया था. रोजेशी परिवार के इस फल को भारत में उत्तर प्रदेश, पंजाब और कश्मीर में उगाया जाता है. प्राचीन काल से ही अंतर्राष्ट्रीय आहार का हिस्सा माना जाने वाले नाशपाती में खनिज, विटामिन और आर्गेनिक कंपाउंड आदि पाया जाता है. इसके अतिरिक्त भी इसमें कई तरह के विटामिन जैसे कि विटामिन-सी, विटामिन K, बी-कॉम्प्लेक्स के साथ ही कई खनिज भी जैसे कि मैंगनीज, मैग्नीशियम, पोटेशियम, फिनालिक कंपाउंड, फोलेट, आहार फाइबर, तांबा इत्यादि मौजूद होते हैं. नाशपाती के लाभ और हानि निम्लिखित हैं.
1. कैंसर की रोकथाम में
नाशपाती में कोलन, मलाशय, स्तन, प्रोस्टेट और फेफड़े के कैंसर को नष्ट करने की क्षमता होती है. इसके लिए इसमें एंटी कैसरोजेनिक गुण मौजूद होते हैं. नाशपाती में हाइड्रोऑक्सीनॉमिक एसिड भी होता है जो पेट के कैंसर को रोकने में महत्वपूर्ण भूमिका निभाता है. नाशपाती में मौजूद फाइबर पेट के कैंसर को बढ़ने से रोकता है.
2. शुगर के उपचार में
शुगर जैसी बीमारियों के प्रभाव को भी हम नाशपाती की सहायता से दूर कर सकते हैं. जिन शुगर पेशेंट्स को मीठा खाने का मन करता है वो नाशपाती खा सकते हैं. क्योंकि इसमें लेव्युलोज नाम का नेचुरल शुगर मौजूद होता है. नेचुरल शुगर में रक्त को धीरे-धीरे अवशोषित करने की क्षमता होती है. इसे खाने से रक्त शर्करा का स्तर भी नहीं बढ़ता है.
3. पाचन में सहायक
रेशेदार और रस से भरपूर नाशपाती में पाचन शक्ति को बढ़ाने की क्षमता भी होती है. क्योंकि इसमें पाचन कार्यों के लिए आवश्यक एजेंट मौजूद होता है. यह आँतों के कार्यों को भी नियंत्रित करने का काम करती है. जिससे कब्ज की संभावना काफी हद तक कम हो जाती है. इसमें पेक्टिन नाम का दस्त और कब्ज को ठीक करने वाला तत्व भी पाया जता है.
4. वजन कम करने में
यदि आप अपना वजन कम करना चाहते हैं तो इसमें भी नाशपाती आपकी सहयता कर सकता है. क्योंकि इसमें कैलोरी काफी कम मात्रा में पाया जाता है. नाशपाती केवल वजन ही नहीं घटाता है बल्कि ये आपको उचित पोषण भी देता है.
5. प्रतिरक्षा तंत्र को मजबूत करने में
नाशपाती में मौजूद एंटीऑक्सिडेंट और विटामिन-सी के कारण इसे लंबे समय से प्रतिरक्षा प्रणाली के लिए फायदेमंद माना जाता रहा है. क्योंकि ये सफेद रक्त कोशिकाओं के उत्पादन और गतिविधियों को उत्तेजित करता है. इसके नियमित सेवन से हमारे शरीर का प्रतिरक्षा तंत्र मजबूत होता है.
6. घाव भरने में
इसमें घाव भरने का भी गुण मौजूद होता है. ऐसा इसमें पाए जाने वाले विटामिन सी के कारण होता है. विटामिन सी शरीर के विभिन्न अंगों और सेलुलर संरचनाओं में नए ऊतक को संश्लेषित करने का एक जरुरी भाग है. इसमें मौजूद घाव भरने वाला एसिंर्बिक एसिड चोटों और बीमारियों से होने वाली छोटी चोटें, कट्स और इंजरीज को तेजी से भर सकता है.
7. हृदय रोग में
ह्रदय को स्वस्थ रखने के लिए जरुरी पोटेशियम नाशपाती में मौजूद होता है. क्योंकि ये रक्तचाप को नियंत्रित करके हमारे पूरे कार्डियोवस्कुलर सिस्टम में तनाव कम को कम करता है. इससे शरीर के सभी हिस्सों में रक्त का प्रवाह बढ़ता है और सभी अंगों को पर्याप्त ऑक्सीजन मिलता है. पोटेशियम शरीर के विभिन्न हिस्सों को हाइड्रेटेड रखने में भी मदद करता है.
8. एनीमिया के उपचार में
खून की कमी जिसे एनीमिया के नाम से भी जाना जाता है, के उपचार में भी नाशपाती की सकारात्मक भूमिका होता है. इसमें पाया जाने वाला कॉपर और लोहा के कारण ऐसा हो पाता है. शरीर में लोहे के स्तर में बढ़ोतरी का मतलब है कि शरीर में लाल रक्त कोशिका के संश्लेषण का बढ़ जाना.
9. गर्भवती महिलाओं के लिए
इसमें पाए जाने वाले अन्य प्रमुख तत्वों के अलावा फोलेट भी है. नवजात शिशुओं में न्यूरल ट्यूब दोषों में कमी के साथ फोलिक एसिड का सकारात्मक संबंध माना जाता है. इसलिए ही महिलाओं को गर्भ के दौरान नाशपाती खाने की सलाह दी जाती है.
10. सूजन को कम करने में
नाशपाती में एंटीऑक्सीडेंट और फ्लैवोनॉइड घटक भी मौजूद होते हैं जो कि एंटी-इंफ्लेमेटरी प्रभाव को प्रेरित करते हैं. इससे सूजन वाले रोगों के साथ जुड़े दर्द को कम करने में मदद मिलती है. इसलिए ये गठिया, रूमेटिक कंडीशन, गाउट और इसी तरह की अन्य परेशानियों में लाभदायक है.
11. हड्डियों के लिए
हड्डियों के लिए जरुरी खनिज सामग्री जिसमें मैग्नीशियम, मैंगनीज, फास्फोरस, कैल्शियम और तांबा आदि पाया जाता है. यह सामग्री हड्डियों के खनिज नुकसान और दुर्बल करने वाली कंडीशंस जैसे ऑस्टियोपोरोसिस और शरीर की सामान्य कमजोरी को कम करने में सहायक होती है.
12. त्वचा को जवां बनाने में
अपने त्वचा को सभी जवान बनाने के लिए कई तरह का क्रीम इस्तेमाल करते हैं. लेकिन आप इस काम को नियमित रूप से नाशपाती का सेवन करके भी कर सकते हैं. क्योंकि इसमें त्वचा के लिए जरुरी विटामिन ए पाया जाता है.
13. घेंघा बीमारी को कम करने में
आयोडीन की कमी से होने वाला घेंघा नामक रोग को भी नाशपाती दूर कर सकता है. क्योंकि इसमें आयोडीन की प्रचुर मात्रा पायी जाती है. इसके अलावा ये कैल्शियम को स्टोर करने और रक्त वाहिकाओं को नरम करने में भी मदद करती है.
नाशपाती के नुकसान

  • नाशपाती के छिलके को जल्दबाजी में बिना चबाये खाने से पाचन तंत्र पर प्रभाव पड़ सकता है जिससे कई बार पेट में दर्द हो जाता है.
  • नाशपाती को काट कर अधिक देर तक रख कर नहीं खाना चाहिए. क्योंकि हवा के सम्पर्क में आने पर यह भूरे रंग का हो जाता है जो नुकसानदेह हो सकता है.
  • ठंड में गला बैठने, बुखार, दस्त होने पर रोगी को नाशपाती का सेवन नहीं करना चाहिए.
  • नाशपाती खरीदते समय ध्यान रखना चाहिए कि नाशपाती न अधिक मुलायम हो और न ही अधिक सख्त. नाशपाती से मीठी खुशबू आनी चाहिए.
4 people found this helpful

Health Benefits Of Williams Pears

Gautam Clinic Pvt Ltd 91% (7785 ratings)
Sexologist Clinic
Sexologist, Faridabad
Health Benefits Of Williams Pears

1.    Williams pears can help individuals fight infections.

Williams pears are a good source of vitamin C. Vitamin C is a powerful natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body.

2.     Williams pears can help slow down aging.

Adequate vitamin C can also create and maintain collagen, an essential protein found in hair and skin.

3.     Williams pears are a rich source of antioxidants.

Williams pears contain many antioxidants like vitamin C and chlorogenic acid. Antioxidants seek and neutralize typical cell-harming free radicals that can destroy cells or turn them into cancer cells.

4.     Williams pears will improve digestive health.

Williams pears are a good source of fiber. Dietary fiber can help prevent constipation, making one’s bowel movement easier to manage. Fiber can also scrape cholesterol out of the arteries and blood vessels. One Williams pear contains 5 grams of dietary fiber. The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively.

5.     Williams pears can help maintain a healthy blood pressure.

Williams pears have a great potassium to sodium ratio. One Williams pear contains 176 milligrams of potassium, compared to 1.5 milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.

 

2 people found this helpful

Importance Of Navratri - Ayurvedic View

Dr. Ritesh Chawla 88% (1125 ratings)
B.A.M.S, M.D In Ayurvedic Medicine
Ayurveda, Amritsar
Importance Of Navratri - Ayurvedic View

Importance of fasting in navaratri.

  • India is a country with a rich historical and cultural background of festivals and celebration. Like other festivals of india, navaratri also has a significance and meaning attached to it.
  • The nine day sadhana of navaratri is not simply an age-old practice of worshipping the cosmic nature but also the rituals, practices and celebrations associated with it has the disciplines of health wisely interwoven into it.
  • Every year the beginning of spring and the beginning of autumn are two very important junctions of climatic and solar influence as the whole of creation goes through a kind of transformation with each changing season.
  • These are called ritu sandhis meaning seasonal junctions (transition from extreme seasons of summer and winter to more moderate seasons like spring and autumn). Due to the changes in the nature, the bodies and minds of people undergo a considerable change. These two periods or junctions are taken as opportunities for detoxification of body, mind and soul which in turn helps to maintain our physical and mental balance.
  • The beginning of autumn is celebrated as the festival of navaratri, the nine day period which commences on the first day of the bright fortnight of the lunar month of ashwina.
  • " nava-ratri" literally means" nine nights"
  • The navaratri festival is observed by cleansing one's self of all the impurities to experience the divinity within. This observance is called upavaas, which literally means ‘residing close to oneself’.
  • Fasting is one of the techniques which is part of upavaas.
  • Navaratri is the time when people fast for cleansing, detoxifying and getting their bodies rested. Fasts are a means of internal cleansing, physically and spiritually. The basic cause of many diseases is the accumulation of toxic materials in the digestive system. When one fasts, the load on the digestive system reduces and meanwhile the body is able to carry out the cleansing needed in the system. It supports in adapting to the bodily changes during ritu sandhi.
  • Fasting also helps to build up self-control and discipline and bring more awareness control over senses which ultimately elevate the state of consciousness.
  • The world is a manifestation of three gunas (qualities) namely satva, rajas and tamas. These three qualities exist in varying levels within one's mind.
  • -satva is the quality comprising of clarity, purity and peace of mind which makes one dynamic, creative and harmonious.
  • -rajas is activity or movement which in excess results in pleasure seeking activities, anger, arrogance and destructiveness.
  • -tamas is inertia which in excess leads one to dullness lethargy.
  • We contain all of these gunas in varying degrees and they are in constant interplay with each other. Excessive rajas and tamas has a disturbing influence upon the mind and does not allow one to go deep within oneself.
  • So during navaratri, the aim is to reduce these disturbing influences and increase satva, allowing the satvik qualities to prevail leading to the highest condition of the mind.
  • On the first three days of navaratri, tamo guna prevails, then during the next three days, rajo guna prevails and during the last three days, satva guna prevails.
  • Diet  lifestyle has a deep influence on the state of one's mind and can therefore manipulate the levels of satva, rajas and tamas in one’s being.
  • Fasting in a disciplined way brings harmony between satva, rajas and tamas.

How to fast during navaratri:

  • On the first three days, we can follow a fruit fast:
  • Sweet fruits like: apple, banana, chikku, papaya, watermelon, sweet grapes and juices like amla juice, lauki juice and tender coconut water can be had.
  • On the next three days, we can have a one time meal of the traditional navaratri diet, during the rest of the day, we could have fruit juices, buttermilk milk.
  • During the last three days, we could follow a traditional navaratri diet.
  • Caution: the above diet is for a healthy person. If you have any health concerns, you could fast with minor changes in the prescribed diet, with the guidance of your vaidya.
  • Traditional navaratri diet:
  • The diets followed during navaratri are pitta pacifying as during this season there is a possibility of pitta being increased in the body.
  • Grains are avoided for the first few days.

Traditionally prescribed foods are:

  • Kuttu (buckwheat) roti and fasting rice (shamak rice).
  • Dosa from the shamak rice,
  • Dishes made of sago (sabudana), singhara atta (water chestnut flour), rajgira, potatoes, yam (suran), colocacia (arbi) sweet potatoes (shakarkand), kachalu etc.
  • Use ghee, milk and buttermilk. All these are cooling and pacifies pitta (raita of bottle gourd (lauki), raita of pumpkin (kaddu).
  • Drink lot of fluids like tender coconut water, juices, vegetable soups, etc. Besides providing energy, they also maintain the fluid levels and cleanse the toxins in your body.
  • Fruit chat made with papaya, pear (nashpati), apple.
  • Use sandhav namak (rock salt) instead of common salt, for cooking.
  • Avoid fried foods (replace fried potato with boiled potato).
  • Use healthy cooking methods like roasting, boiling, steaming and grilling.
  • Delicacies like sabudan vada, sprouted gram sundals, kuttu pakoda, singhara burfee and kheer can be had from the 8th day onwards.
  • Be strictly vegetarian.
  • Avoid onion and garlic.

Those who cannot go for a fast can do upavaas by abstaining from non-vegetarian food, alcohol, onion, garlic, too spicy food, and replacing common salt with rock salt.

1 person found this helpful

Top Health Benefits Of Super Food Avocado

Dr. A.A Khan 93% (1041 ratings)
MBBS,CCA,DCA,AASECT,FPA,AAD,F.H.R.SM.I.M.S
General Physician, Bangalore
Top Health Benefits Of Super Food Avocado

Top health benefits of super food avocado

Avocado commonly know as butter-fruit & biological name: persea americana

Names in other languages: Makhanphal (hindi), vennai pazham (tamil), alpukat (marathi), mager nashpati (urdu), benne hannu (kannada)

Cardiovascular health:-

While 77% of its calories come from fat, the majority comprises of oleic acid, a monounsaturated fatty acid which reduces dangerous ldl cholesterol in the blood while increasing the favourable hdl cholesterol. The fats in avocado resist heat-induced oxidation which makes avocado oil a healthier cooking oil.

Weight loss:-

Avocados have a high fibre content (7 grams of fibre in a 100 gm serving), with almost 25% of the fibre being soluble fibre. Plus the monounsaturated fatty acidsare not stored as fat and work as slow burning energy, leaving you feeling full for longer.

Hyper tension:-

Potassium is important to keep blood pressure levels at its best behaviour, but unfortunately, most people do not get enough of this mineral in their diet. This could increase the risk of heart attack, stroke and kidney disease. Avocados have a richer potassium content than bananas. The oleic acid and dietary fibre in avocados further help normalize blood sugar levels.

Cancer prevention:-

Avocados are filled with antioxidant carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin which protect the cells against free radical damage.

Diabetes control:-

Living with diabetes? make avocados an essential part of your daily diet and see your ‘bad’ ldl cholesterol drop and the ‘good’ hdl cholesterol go up thanks to the oleic acid content. The high monounsaturated fats also help reduce high triglyceride levels and improve insulin function andblood glucose levels.

Soft, healthy skin:-

The monounsaturated fats and omega-9 fats improve the skin appearance by maintaining the moisture in the epidermal layer and repairing damaged skin cells. A healthy intake of monounsaturated fat is important to regulate sebum production to control unwanted acne and blackheads. If you are pressed for time and are unable to use avocado face packs, learn to incorporate a moisturizing cream like olay total effects day cream in your routine that also has anti-ageing properties.

Arthritis treatment:-

The high levels of monounsaturated fats, phytosterols, antioxidants like vitamin e, vitamin c and various carotenoids help curb the inflammation that causes arthritis.

Constipation:-

The high soluble fibre content kicks the bowels into action and improves digestion.

Pregnant women:-

A higher concentration of folate (folic acid) is one of the most important avocado health benefits for women, both before and after pregnancy.

Better eye health:-

Eyes are something we pay the least attention to but an avocado-rich diet can do that job as not only are they rich in antioxidant including lutein and zeaxant but also increase antioxidant absorption from other foods. Lutein and zeaxanthin reduce the risk of macular degeneration and cataracts.

7 people found this helpful