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7 Healthy Indian Drinks

There are only so many times you can say, “Just water for me, thanks,” Water is a healthy and safe bet, sure. In fact, it can’t be beaten. No drink can match water, isn’t it? Water is a panacea for many health problems

70 % body is comprised of water. There are innumerable benefits of having water. It promotes weight loss, boosts immunity, increases brain power, prevents hair fall, renders glowing skin, helps in clearing the gut, removes toxins from the body and many more.

So what do you do when you want more options but don’t want to stray from the healthy side of things? Luckily, there are actually several beverages that can do you one favour or another while spicing up your waterlogged palette. 

In this blog, I am going to talk about the healthiest drinks in India. Some of them are my absolute favourites and I include them in my diet throughout the year. Not only these drinks are tasty and easy to make but also offer numerous health benefits

From digestion related problems to skin issues, hair fall issues to serious problems of kidney, liver and heart, these drinks serve as pure nectar for the body.

There are sometimes when we feel like drinking something hot and cool, sweet and salty, morning and evening, summer and winters. I have chosen some most versatile health drinks

The SEVEN health drinks you must try are:

Starting with # 7 RAGI MALT

Ragi Malt Drink

If you are looking for a quick and healthy breakfast, try this one. Considering the nutritional and therapeutic value of Finger millet or Ragi for the human body, it is quite surprising and unfortunate that it is totally absent in most people’s diets today. 2 years ago, I read about it and even heard about the benefits and started having it regularly, since then this drink has been a part of my routine.

Quick Recipe:

  1. Ragi flour 3-4 tsp in a bowl with a little bit water poured in it which should be enough to make a paste of it.
  2. Then boil 1 cup of water and rock salt according to the taste and add ragi paste
  3. Keep stirring it for 2-3 mins, once it cools down to add some lemon juice 1/2 and some curd (50 gms) in it.
  4. Mix it well and your drink is ready, you can even have this in your breakfast when you are running late for work or it is a rescuer for people who have excuses to skip breakfast especially for the weight watchers.

Benefits:

Gluten free

Rich in Fibre

High in Calcium

Amino acids

Minerals

Vitamin D

# 6 Turmeric Milk

Turmeric Milk

We all must have tried it in our childhood or otherwise due to its anti-inflammatory properties but this turmeric milk recipe is quite different especially in winters.

Recipe:

  1. 1 glass of milk to boil (200gms)
  2. On boiling it add ½ tsp of turmeric
  3. Add a pinch of black pepper and ¼ tsp of Cow Ghee
  4. Let it boil with all these ingredients

Turmeric has antibacterial and viral properties and is considered a super herb since ancient times. The purpose of adding Black pepper helps in absorbing the turmeric in the body. The combination of ghee+ milk= pre nectar (acts as a panacea for many health problems) keep infections at bay this winter. Have it before 1 hour of going to bed.

Benefits

*Excellent Body detoxifier

*Blood purifier

*Cleanses Blood vessels

*Flushes out the toxins

*Kills Cancer cells

*Anti-ageing

*Improves Skin Tone

# 5 Buttermilk or Chaas

ButterMilk

Do you feel bloated after having heavy or spicy meals or feel thirsty through the day? Then it’s a must-have for people with weak digestion made in a traditional way. It helps you getting relief from all digestive and stomach related issues

Authentic recipe:

  1. In a blender add coriander leaves, mint leaves some ginger, curd, a pinch of asafoetida, rock salt, black salt and water.
  2. Blend them all
  3. Next step is flame 1tsp of ghee and add few cumin seeds in it and 1-2 curry leaves
  4. Let them splutter and later pour it on buttermilk and enjoy!

Benefits

* Rich in Vit B and Calcium

* Probiotics

* Try having this buttermilk post lunch for maximum benefit

#4 Lemon Honey Water

lemonhoneywater

One of the most popular drinks amongst the weight watchers and an excellent detoxifier. Some people complain that it causes a sore throat and acidity and is not that effective too. Which can be due to some common mistakes that people make while preparing it

Mistake 1> putting too much water and just 1 lemon to avoid acidity and increase water intake

Mistake 2 >Putting honey in hot water which may act against your body

To reap the maximum results out of it drink it early morning on empty stomach to see the miraculous results

Recipe:

  1. 200 ml lukewarm water, mix the juice of 1 lemon and 1tbsp honey
  2. Do not gulp it, gradually sip it down and finish it

Benefits

  • The citric acid in Lemon flushes out the toxins
  • Clears skin
  • Shrinks fat cells
  • Aids digestion
  • Detoxifies the body
  • Cleanses the blood
  • Boosts immunity

#3 Coconut water

Fresh_coconut_water

This is a natural energy drink detoxifies the body. Ideally, the right time to drink it before 12 noon for max benefit. And, even after an intensive workout session to hydrate our body. As it is a great mother nature’s Sports drink

Benefits:

  • Biologically pure
  • Has potassium equal to 4 bananas
  • Perfect electrolyte balance
  • Prevents hypertension

# 2 Sugarcane juice

Sugarcane Juice

It is an answer to people who have sweet tooth and crave for something sweet to drink especially in summers. It is the tastiest and healthiest of many juices, not only low in Glycaemic index is recommended to diabetics as well. It is a super juice among all other fruit juices. It is rich in nutrients as well. Adding ginger and mint to it will even more improve your digestion!

Benefits

  • Rich in iron, calcium, phosphorus, antioxidants
  • It cures a Common cold and boosts immunity
  • Fights fever and other infections too
  • Boosts energy
  • Strengthens liver
  • Relieves constipation
  • Removes Bad breath and Tooth Decay

#1 Carrot Milk

carrot milkIt’s a number one drink to try especially in winters and it’s already around. It works as a natural health supplement which can be taken from children to adults to old age

Recipe:

  1. 1 Medium sized grated carrot
  2. Half boil the carrot in a half cup of water
  3. Post that adds 200ml of milk in it
  4. Let the water evaporate and we would have a powerful health supplement ready

Benefits

  • Improves eyesight especially for people who work in front of gadgets for long hours
  • Relief from dark circles
  • For glowing skin
  • Increases strength
  • Clears vitamin deficiencies

Have it at least 2-3 times a week, if you want you can have it every day, anytime

If you wish to sweeten it, you can some jaggery powder or some honey

Honourable Mention:

Whenever you feel like drinking something Drink water! The best way is to keep it in a copper vessel on a wooden surface and keep it overnight and drink first thing in the morning and don’t pour it in other utensil and drink it straight from the copper vessel to multiply the nutrients in it.

I believe all the above drinks are very convenient and can be added in our fast-paced busy lives, as looking good is not enough- feeling good is what matters.

 

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Are you eating your beans right?

kidney-beans

My friend Neetu, recalls an incident from her childhood when she went to receive her aunt at the railway station who was arriving from Lucknow. On seeing Neetu, her aunt spontaneously asked her, “Guess your favourite thing that I’ve brought for you” and Neetu spontaneously replied “Rajma Chawal”! (Of Course, it was not Rajma Chawal that her aunt was referring too !!)

Kidney beans or Rajma is liked by kids and adults alike. It’s not just the taste but, the nutritional profile which makes it my favourite too. While it’s a rich source of protein and fibre, it’s also packed with several micronutrients, especially molybdenum, folate, copper, manganese, phosphorus, vitamin B1, iron, potassium, and magnesium. Dietary fibre in these beans helps in lowering cholesterol and prevents the rapid rise in blood glucose levels after consuming a meal.

However, in kidney beans, these nutrients exist with certain anti-nutrients or natural substances that can be harmful to our health.

1)   Phytohaemagglutinin (PHA):  This substance is classified as a lectin-glycoprotein. Lectins are known for their ability to agglutinate red blood cell types, alter cell membrane transport systems, alter cell permeability to proteins, and generally interfere with cellular metabolism. Even a small amount of PHA can have a negative effect on health. You may not consume enough to become noticeably sick, but continued exposure can result in poor growth, malnutrition, or liver damage.  White kidney beans contain about one-third the amount of toxin as the red variety.

2)   Raffinose and Stachyose: These are carbohydrates that are not digested in the small intestine by human gastrointestinal enzymes. They are passed into the large intestine where they are fermented by intestinal microflora with the production of gas. It is this behaviour which is responsible for flatulence, bloating that many of us experience after consuming these beans.

Central Public Health Laboratory (PHLS, UK ) and FDA (US) recommends this procedure to render kidney, and other beans safe for consumption:

  • Soak in water for at least 5 hours.
  • Pour away the water.
  •   Boil briskly in fresh water, with occasional stirring, for at least 10 minutes.
  • Undercooked beans may be more toxic than raw beans.

Tips for cooking –

1)     Add salt to the soaking water and cooking water as it helps remove raffinose and stachyose and thus reduces gas producing tendency of beans. Also, salt improves water absorption so beans are evenly softened and cooked.

Isn’t this what we have been watching our grandma and mum doing – Soaking overnight in salt water! Now we know the scientific basis for that.

1)     Acids, including tomatoes, lemon etc; prevent beans from absorbing water efficiently and thus may result in uneven or partial cooking, thereby retaining anti-nutrients. Always add tomato/tomato puree after boiling the beans.

2)     Microwave cooking is not recommended. Microwaves do not heat food evenly. This can cause parts of beans to remain undercooked. Boiling /pressure cooking is best. Cook for 15-20 minutes.

Next time when you enjoy beans, make sure they are safe as well!

 

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Link between Vitamin D Deficiency & Depression

Vitamin-D- deficiency

Depression has been called the world’s number one public health problem. The American psychological association states that it is the most commonly occurring mental disorder. In India statistics show a shocking rise in the number of depression cases every single year and it affects almost every age group irrespective of gender.

Most of us know depression is a heterogeneous illness and has many different triggers. Let’s try to identify if VITAMIN D deficiency is one among them.

Vitamin D also was known as the “Sunshine” vitamin is a steroid hormone precursor. It was originally thought to play a role in mineralization of bones for keeping them strong and healthy, but over time research has linked low levels of Vitamin D levels to obesity, heart disease, diabetes, cancer, anxiety and DEPRESSION!

Limited sun exposure, darker skin tone, higher altitudes, poor diet, liver and kidney diseases, age etc., are few risk factors for Vitamin D deficiency.

Diagnosis:  The most accurate way to measure how much Vitamin D is in your body is the 25- hydroxylated blood test (25(OH)D). In my practice, I have observed not many have enough or optimal Vitamin D levels which should be over 35 ng/ml

I personally feel that it’s the most underrated and undervalued vitamin of all

Symptomology:  If you have a Vit D deficiency you may experience following physical symptoms

  • Aching bones, joint pains
  • Poor muscle endurance
  • Muscle cramps and weakness
  • Fatigue and generalized weakness
  • DIFFICULTY LOSING WEIGHT
  • Low immunity
  • Decreased stamina and endurance

You may also experience symptoms of Depression that include:

  • Overwhelming sadness, hopelessness, feeling empty
  • Diminished interest or pleasure in activities
  • Loss of appetite
  • Significant weight loss(when not on diet) or weight gain
  • Insomnia or Hypersomnia(excessive sleep) nearly every day
  • Lethargy
  • Problems concentrating
  • Headaches, back and neck pains
  • Psychomotor agitation/retardation(restlessness or sluggishness)
  • Recurrent suicidal ideations.

A link between Vitamin D deficiency and Depression

Many research studies have concluded that Vitamin D receptors have been found in the areas of brain that are linked to the onset of depression, It has also been found that Vitamin D affects the number of chemicals called Monoamines such as serotonin, dopamine (also known as ‘happy hormones’) and how they work in brain. Many anti-depressants medications work by increasing the number of monoamines in the brain.

A review of an international research shows Over 31,000 people participated in 13 studies that efficiently studied this area and the results showed a significant relationship between low levels of Vitamin D and depression.

According to a study in the Netherlands involving 1,702 people found that significant low levels of Vitamin D cause the developing of depressive symptoms in individuals. A 2 year follow up suggested that Vitamin D could be a cost-effective part of prevention and treatment interventions for depression.

One type of depression that appears to be even more strongly associated with Vitamin D is Seasonal Affective Disorder (SAD), a mood disorder characterized by depressive symptoms during times of year when there is relatively less sunshine. It occurs majorly during winter seasons. Symptoms of SAD coincide with a reduction in Vitamin D which in turn effects serotonin levels in the brain, thereby causing depressive symptoms.

Food sources of Vitamin D:

  • Fatty fish like tuna, mackerel, salmon, sardines and herring
  • Cod liver oil contains 450 IU of Vitamin D per teaspoon(5ml)
  • Oysters, shrimp
  • Egg yolks
  • Mushrooms: Like humans, mushrooms synthesize D when exposed to UV light
  • Vitamin D fortified cereals, milk, orange juice or soy milk.

Other helpful options are to get enough sun (at the least for around 15 mints daily) around midday which can be between 11 am to 1 pm. At this time sunlight is at its highest point and your body may manufacture it more efficiently in less time.

Also, get Vitamin D supplements if your D levels are at extremely low levels, recommended daily allowance (RDA) would be of 600 IU daily, plus a 60,000 IU Vitamin D sachet in milk/curd once every month for 4-6 months(see your physician for more information)

Of course, Vitamin D supplementation is only a part of a comprehensive treatment plan. A plan whether based on pharmaceuticals or natural methods should include psychotherapy. However, low levels of Vitamin D can impair and prolong recovery from depression. Hence, it’s always best to treat a problem holistically!

NOTE:

  • Healing properties of natural sunlight cannot penetrate glass, you cannot sit inside your home or car and reap its benefits
  • If you have darker skin, you will need about 25 times more exposure than a light-skinned individual to produce the same amount of D
  • You are looking at months of sunlight/supplements before levels return to normal
  • Kidneys and liver activates Vitamin D, having a kidney disease or damaged liver will hinder the activation of Vitamin D
  • SUNSCREENS- From strongest to weakest prohibit the body from making vitamin D by 95%. Your body needs sunlight without sunscreens to produce vitamin D. Even SPF 8 creams can prevent the production of vitamin D

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Do you really need a multivitamin?                  

                                                      

Multivitamins

The topmost questions on the mind of all my patients are “I am getting so tired these days, doctor do you think that I should take a multivitamin?” and “I am taking these multivitamins which I got from the US, do you think it’s good enough for me to have?”

These are just 2 such questions but trust me, I get loads of such questions on Multivitamins. Based on these questions, I decided I should talk about it in my blog and present the facts on the matter.

Let us first understand

What is multivitamin?

If I just try to understand the word in literal terms, a multivitamin is a supplement that contains more than one vitamin. But is it just vitamins? Certainly not. Multivitamin is a supplement that contains many vitamins and essential minerals which helps you fight against different nutritional deficiencies and their symptoms.

Who actually needs a multivitamin?

  1. You need a multivitamin if you are not able to get adequate nutrition from your diet.
  2. You need a multivitamin if you are severely deficient in different nutrients as detected in your blood reports
  3. You need a multivitamin if you are looking for micronutrients for specific symptoms.

Apart from this, there are other population groups as well which might need a multivitamin in addition to a variety of foods in their diet.

  1. Pregnant women
  • During pregnancy, consumption of multivitamins reduces the risk of birth defects in the foetus.
  • There are different kinds of research which are done taking multivitamins into consideration but since multivitamins consist of various vitamins and minerals, we don’t exactly know which nutrient is giving the maximum benefits.
  • Folic acid perhaps is the most important micronutrient but doctors anyways give it in a completely separate form so talk to your healthcare professional before starting on any multivitamin.
  1. Senior citizens
  • People over the age of 65 are generally low on B- vitamins, vitamin D, iron and magnesium.
  • Supplementing senior citizens with a multivitamin can definitely help in reducing their nutritional deficiencies to a great extent.
  1. People who are on different food restrictions
  • People who are on a gluten-free diet are usually low on calcium, iron, magnesium, zinc, folate, vitamin B12 and vitamin D.
  • Vegan people are usually low in calcium, iron, zinc and vitamin B12.
  • People who are on low carb diet are usually low in calcium, copper, magnesium, potassium and vitamin E

Multivitamin in these cases will help in overcoming these nutritional deficiencies.

  1. People who have undergone bariatric surgery
  • During bariatric surgery, size of the stomach is reduced which reduces nutrient absorption which can further lead to nutritional deficiencies.
  • Even after taking a multivitamin, nutrient absorption is not very high but this will be much better than not taking a supplement and remain extremely nutritionally deficient

The above is related specifically for people with some health issues. Let us now look at the general population! Does the general population need a multivitamin and what can be the possible benefits?

  1. Multivitamins can help in increasing the quality of life
  2. Multivitamins can help in reducing mood swings
  3. Multivitamins can help in reducing complications related to eyes

These are some points which researches have come up with however nothing is claimed so far.

Normally what I have seen is that when people are taking multivitamin they are okay to substitute it for a balanced diet but a multivitamin is a SUPPLEMENT and not a SUBSTITUTE.

Let’s understand about how to select a multivitamin for you.

Your healthcare professional can suggest you one but, you should always know how to pick up one for yourself!

Consider the following points when you buy a multivitamin

  1. Choose a multivitamin that contains close to your recommended dietary allowance (RDA) of vitamins and minerals. Sometimes a particular multivitamin crosses much more than your RDA per day.

For example:

  • Excess of potassium at one go on an empty stomach can lead to elevated potassium levels in the body which can affect your heart rhythm that is why your potassium in a multivitamin should always be limited to 99 mg.
  • Magnesium in your multivitamin should be limited to 350 mg because higher doses of magnesium in the body can lead to diarrhoea and other stomach issues.
  • Excess of calcium in your multivitamin might increase the risk of kidney stones, and too much total calcium can result in hypercalcemia in the body.

B. If a multivitamin supplement is only having vitamins and minerals then its fine to pick it up but usually this doesn’t happen. A single multivitamin is full of special ingredients which can put a body into negative balance hence avoid taking multivitamins which has too many extra ingredients.

C. I have seen my patients doing this a lot that they get confused between the pill and serving.

For example: A multivitamin pack might mention that it contains 300 mg of vitamin C per serving. When it is said so, please understand that a serving does not necessarily mean that 1 pill equals 1 serving. Serving completely depends upon how the company is depicting it. It could mean a whole pack is 300 mg.

D. I have seen this quite often that many people are usually only deficient in one or 2 nutrients in such cases taking a multivitamin is not a very good option. Pick up those nutritional supplements only which are on the lower side.

Hence, it is always good to take Vitamins after you speak to your doctor. Do not indulge in self- medication.

You might need a multivitamin but, it is not necessary that everyone might need it.

 

 

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