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Top 5 Superfoods You Need to Start Eating Today!

top superfoods

If you check from a nutritional perspective, there is no such thing as superfoods. While this was a term used for marketing purposes to influence food trends, there is no denying the positive effects that some of these foods have on the body. The term “superfoods” is used to describe a food that is rich in a particular nutrient or other bioactive substances. Superfoods are steadily joining the wagon in India due to their numerous health benefits.

Here are 5 foods that may be worthy of the esteemed superfood title.

1. Indian Gooseberry (Amla)

It has a sour, astringent taste and sweet aftertaste. It is one of the richest sources of vitamin C (approx. 600-700mg per fruit). Along with antioxidants and immunity-boosting properties, it also has anti-ageing, anti-cancer, anti-diabetes properties and it also reduces menstrual discomfort. It is rich in pectin, a dietary fibre that regulates bowel movement and also treats scurvy. Amla powder is used in many hair tonics as it enriches hair growth, maintains hair colour, and improves lustre. It is also available in various other forms such as powder, juice, oil, tablet and spice. Click here to know more about the Indian Gooseberry!

2. Fenugreek Seeds

As demonstrated in various studies Fenugreek is rich in fibre and protein. Due to its valuable bioactive components, it has an anti-diabetic effect, it is loaded with antioxidants, and it is anti-carcinogenic, hypo-glycemic and has a cholesterol-lowering effect as well. It reduces weight and obesity, treats constipation and also acts as a Galactagogue i.e. it improves milk production in breastfeeding mothers. Fenugreek should be included in our daily diet. It can be used while cooking curries, vegetables, dals, and parathas, etc.

3. Garlic

The health benefits of garlic are numerous. These include anti-cancer, antibiotic, anti-hypertensive and cholesterol-lowering properties. It is also anti-diabetic, antioxidant, antimicrobial, immunomodulatory, anti-asthmatic. Garlic needs to be peeled, chopped or crushed and then consumed to activate its main component. It is also a source of prebiotics. Studies indicate that eating 2 cloves of garlic lowers cardiovascular disease risk. To know more about the benefits of Garlic, click here!

4. Green Banana Flour

It is made by drying unripe green bananas and grinding them into a fine powder. It has a mild nutty taste and has resistant starch which is undigested, thus beneficial for colon health and also aids digestion. It is gluten-free and can be substituted for wheat flour. It is ideal for weight watchers as it keeps the tummy full for a longer time. This prevents binge eating. As green banana is low in sugars, it is also diabetic friendly. It contains numerous vitamins and minerals.

5. Moringa / Drumstick

A highly overpriced superfood in the west, it grows abundantly in India. It is used mostly in sambhars, curries and cooked vegetables, both in rural and urban areas. WHO (World Health Organization) promotes this as an alternative food source to treat malnutrition. Moringa leaves are rich in minerals such as calcium, potassium, zinc, magnesium, iron and copper. Thus, it helps in treating anemia and boosts immunity. A single serving of Moringa contains about 3x the iron of spinach. Iron is essential to enriching the blood, energy and oxygen in our muscles and organs. It also works as a Galactagogue i.e. helps in inducing milk. It is highly recommended for pregnant women. 1 tsp of Moringa powder added to water or the leaves cooked into a vegetable or the drumsticks inner pulp consumed, can begin the process of adding health and nutrition to your life and everyone around.

These easily available superfoods can add to your health and well-being! Do consult your doctor before trying any of these foods to avoid allergic reactions, especially if pregnant.

We hope this article helps you! Leave your thoughts in the comments below! For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

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Safe Pregnancy

safe pregnancy

It is said that a child gives birth to a mother.

Bringing a new life in this world is a huge responsibility. The woman bears’ the responsibility of creating the new generation. It is sad to see that something so essential and pertinent is taken lightly today. And no wonder, that the instances of risk pregnancy have steadily risen.

 You are at risk if you-

  • Have a history of chronic hypertension, diabetes, heart disorders, breathing problems, Hypothyroid
  • Your age is above 35 years
  • Smoke cigarettes, drink alcohol or consume drugs- before and during pregnancy
  • Malnutrition like anaemia
  • Mental health issues like stressful life and depression
  • Had complications like abnormal placenta position, fetal growth fetal growth restriction and Rh (rhesus) sensitization — a potentially serious condition that can occur when your blood group is Rh negative and your baby’s blood group is Rh positive.
  • Have a history of surgery on your uterus, including multiple C-sections, multiple abdominal surgeries or surgery for uterine tumours (fibroids)
  • Pregnancy risks are higher for women carrying twins or higher order multiples.

What can you do?

To ensure a healthy pregnancy for you and your baby’s health, ensure you prepare your body. Be sure that you and your partner both want a child. The mental state of a mother plays a very important role in the health of the baby and mother too, and hence the partner also should be equally involved. Nowadays we see a lot of couple marking as ‘WE’ are Pregnant as it is very important that both are involved together. Sit in a quiet place, contemplate and decide.

Eat right! Food rich in folic acid, protein, calcium and iron goes a long way to ensure a healthy pregnancy. If you love smoking and drinking, please adopt a baby! Spare the new life!

safe pregnancy 1

Get your body to move and groove! Exercise! Yoga and pranayama ensure holistic health and pregnancy is a part of it. However, if you are pregnant, consult your healthcare provider for appropriate yoga poses or any exercise.

Pregnancy or not, happy thoughts ensure good health. While you are eating right and exercising, include some smiles- you are in the process to get life into this world! Meditate for this and keep stress at bay!

 A Specialised Tests which you want to know about!

  • Lab tests might be conducted for urinary tract infections and screen you for infectious diseases such as HIV, syphilis, etc.
  • Specialized or targeted ultrasound targets a suspected problem, such as abnormal development.
  • Amniocentesis can identify certain genetic conditions, as well as neural tube defects — serious abnormalities of the brain or spinal cord.
  • Chorionic villus sampling (CVS) can identify certain genetic conditions.
  • Also known as percutaneous umbilical blood sampling, can identify certain genetic disorders, blood conditions and infections.
  • Ultrasound for cervical length might use an ultrasound to measure the length of your cervix at prenatal appointments to determine if you’re at risk of preterm labour.
  • A biophysical profile is used to check on a baby’s well-being. It might involve only an ultrasound to evaluate fetal well-being or, depending on the results of the ultrasound, also fetal heart rate monitoring (non-stress test).

Some prenatal diagnostic tests such as amniocentesis and chorionic villus sampling carry a small risk of pregnancy loss. The decision to pursue prenatal testing is up to you and your partner. Discuss the risks and benefits with your healthcare provider.

 

Rush to the hospital if you have

  • Severe headaches
  • Vaginal bleeding
  • Pain or cramping in the lower abdomen
  • Watery vaginal discharge — in a gush or a trickle
  • Regular or frequent contractions — a tightening sensation in the abdomen
  • Decreased fetal activity
  • Pain or burning with urination
  • Changes in vision, including blurred vision

If you have any condition different from the norm, it is best to speak with your healthcare provider. Discuss nutrition, healthy weight or any ailment you might have. Your health care provider might also discuss your risk of having a baby with a genetic condition. If you are pregnant, do not take any medicine without the advice of your health care provider- allopathy, homoeopathy, ayurvedic or any pathy!

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10 Habits Which Are Destroying Your Health

10 bad habits destroying your healthHabits play an important role in our lives. From the time we wake up, till we hit the pillow at night, most of the things that we do during the day are wrapped up in some form of habits. Of these habits, some are towards keeping ourselves healthy and there are some habits which might be unnoticeable, but yet very harmful for us. Let’s take a look at the 10 habits that are destroying your health!

10 Habits That Are Destroying Your Health 

  1. Having fruits along with meals: We do get a good dose of carbohydrates in our regular meals and by adding extra carbohydrates, it will exceed the limit and lead to over intake of carbohydrates. It’s best to eat fruits half an hour before a meal or as mid meals.
  2. Not having our meals on time: We should always have our meals on time. Once you do that, it helps us set up our body clock according to that specific meal time so that digestion and nutrient absorption happens at the same time every day and it won’t go off track.
  3. Skipping breakfast or any other meals: Skipping our meals, especially breakfast, is not a good idea. It may lead to muscle loss, fatigue and irritation, among other health issues, as there might not be any energy and glucose to keep us going during a hectic day.
  4. Having a heavy dinner: The calories and carbs which we have during dinner will not be utilized at night. So when we sleep, all of it is turned into fat and stored in the body. Always keep your dinner light.
  5. Less water intake: may lead to dehydration and that can directly affect our immunity, which in turn can be the cause for many diseases. At least 2 to 3 liters of water in a day is must!
  6. Keeping a long gap between your meals: Keeping long gaps between meals leads to overeating our next meal. It will also slow down our BMR so that we eat more and that is the cause for weight gain.
  7. Chewing your food fast: We should always take at least 20 minutes to complete a meal. Chewing fast will not help in absorption and breakdown of the nutrients in the food that we eat.
  8. Having processed foods: Processed foods which contain sugar, white flour or corn flour, may risk us with water retention in our body and will also increase our salt intake because of the preservatives.
  9. Confusing thirst with hunger: Sometimes when we feel thirsty we may confuse it with hunger and start eating an untimely meal, so it’s best to first feel, recognize and keep yourself hydrated so that we don’t feel hungry because of less water intake.
  10. Overeating: can easily go unnoticed and this can cause problems like weight gain and obesity. This is often regarded as an eating disorder. If you are a binge eater, it’s time to make some changes. Maintaining portion control is the best way to eat mindfully.

So sit back and check if these habits are a part of your lifestyle and change them for the best! If you have difficulty breaking a habit or need that extra dose of motivation, reach out to an expert by subscribing to GOQii’s Personalised Health Coaching here.

Do let us know your thoughts in the comments below!

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Healthy Recipes For Kids: Healthy Twist On Pizza & Rolls

healthy recipes for kids

There is a saying that “In all this world, there is nothing so beautiful as a happy child,” by L. Frank Baum. We can define happiness in many terms but for a child, a healthy child is the happiest one. Healthy eating is very important for the overall growth and development of a child. Albeit, it is not a one off process, it has to develop from early childhood. It protects children from many chronic diseases, builds immunity and keeps them happy and healthy in the long run. Aspects of healthy eating for children are not different from adults. Both need the right nutrients in the right quantities. Keeping that in mind, here are some healthy recipes for kids with a twist! 

Healthy Recipes For Kids

1. Healthy Pizza 

What You Will Need For Dough: 

  • Wheat flour – 150 gm
  • Boiled & mashed Spinach – 50 gm
  • Boiled & mashed beetroot – 50 gm
  • Oil – 2 tsp
  • Salt – ½ tsp

For dressing:

  • Hung curd – 50 gm
  • Tomato sauce – 50 gm
  • Mixed herbs – 1 tsp
  • Grated carrot – 50 gm
  • Chopped capsicum – 50 gm
  • Boiled chopped corns – 50 gm
  • Finely chopped pieces of Cottage cheese – 100 gm

Method of Preparation

  1. Prepare two dough, one of spinach & other of beetroot by rolling out slightly two big & thick chapattis. These chapatis can be baked or can be cooked like normal one but partially.
  2. Spread one layer of fresh hung curd and one layer of tomato sauce over it.
  3. Spread all the veggies one by one in an interesting manner that appeals to kids.
  4. Sprinkle mixed herbs, salt and some cheese on top of it.
  5. Now this chapati pizza can be cooked/baked in a kadai or an oven for 4-5 min.
  6. Enjoy hot with hung curd sauce or tomato sauce.

2. Tangy Protein Rolls 

What You Will Need:

  • Overnight soaked Moong Dal – 100 gm
  • Rice Flour – 2 tsp
  • Boiled potato – 2 in no.
  • Boiled & mashed peas – 50 gm
  • Cottage cheese – 100 gm
  • Grated carrot – 100 gm
  • Finely chopped capsicum (all colors) – 100 gm
  • Finely chopped onion – 50 gm
  • Cumin seeds – ½ tsp
  • Mustard seeds – ½ tsp
  • Curry leaves – 6-7 in no.
  • Sesame seeds – 1 tsp
  • Dry mango powder – ½ tsp
  • Grated fresh coconut – 1-2 tsp
  • Chopped Cashew and raisins – 1 tsp
  • Tomato sauce – 2-3 tsp
  • Salt – ½ tsp
  • Oil – 2-3 tsp

Method of preparation:

  1. Grind soaked moong daal to a coarse paste and add rice flour and after mixing well, keep it aside for 5-10 min.
  2. In a pan add oil, cumin & mustard seeds, curry leaves and chopped onion. Sauté for a while till it becomes slightly pink in color.
  3. Add all the veggies one by one, dry mango powder, salt, grated coconut, sesame seeds, chopped nuts and properly mix all the ingredients for 2-3 mins.
  4. Roll out the veggie mixture in the form of hotdogs.
  5. Make chilla out of moong dal mixture and put one veggie hot dog in between, apply some tomato sauce and roll out the chilla and it’s ready to curb evening hunger pangs! 

Health Benefits Of These Recipes 

  • These are homemade and are absolutely safe for kids.
  • Pizza is junk and consists of blank calories but this one is super healthy as it consists of many colorful veggies, provides vitamins & minerals and wheat flour chapati with spinach & beetroot is always a healthy option!
  • In spite of many sauces, if hung curd and tomato sauce is used, it is absolutely good for health.
  • Moong Dal cheela & Sesame Seeds are rich in protein. Sesame seeds support bone health and when stuffed with healthy filling, there is nothing more perfect than this.
  • These recipes satisfy the kids’ emotional part as they are colorful and look exactly what they want from the outside.

We hope you enjoy these Healthy Recipes For Kids. Do try them out, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

To get more advice on recipes, nutrition and diet tips for kids, subscribe to GOQii Personalised Health Coaching here. 

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]