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February 27, 2025 By Shikha Singh 28 Comments

Why Does Your Body Need Antioxidants?

antioxidantsAntioxidants—also known as “free radical fighters”—have been making waves in the health and wellness industry. But what exactly do they do? Are they genuinely beneficial, or are they just another marketing buzzword? More importantly, is it better to get them from food or supplements? Let’s break it down.

Why Do We Need Antioxidants?

Free radicals are natural by-products produced by the body when processing food, particularly refined and processed foods, trans fats, artificial sweeteners, and certain additives. They are also generated due to environmental factors like pollution, smoking, exposure to pesticides, and even medical treatments such as chemotherapy.

If free radicals build up faster than the body can remove them, they cause oxidative stress, which can lead to cell damage, inflammation, and long-term health issues. This is where antioxidants come in—they help neutralise free radicals and protect cells from damage.

Best Natural Sources of Antioxidants

Different antioxidants serve different functions, so eating a varied diet is key. The best sources come from plant-based foods, particularly brightly coloured fruits and vegetables.

To naturally boost your antioxidant intake, try these simple dietary changes:

  • Eat a variety of fruit and veg – Include a portion in every meal and snack.
  • Sip on green or matcha tea – Packed with polyphenols that support cell health.
  • Spice it up – Turmeric, cumin, oregano, ginger, cloves, and cinnamon enhance flavour and antioxidant content.
  • Snack wisely – Opt for unsalted nuts and seeds, especially Brazil nuts, sunflower seeds, and almonds.
  • Don’t forget protein sources – Eggs, dairy, liver, and mushrooms contain key antioxidants such as selenium and vitamin A.

Should You Take Antioxidant Supplements?

While supplements may seem like a quick fix, they aren’t always necessary—and in some cases, they can do more harm than good.

The National Institutes of Health (NIH) advises caution with high doses, as they can be harmful or interfere with medications. If you’re considering supplements, it’s essential to consult a healthcare professional first.

There are some potential benefits for people at risk of age-related macular degeneration, but again, this should be discussed with a doctor. The best way to get antioxidants is through food. If your diet is lacking in fruit and veg, try starting with two servings of fruit and three servings of vegetables daily before considering supplements.

Antioxidants play a crucial role in cell protection and overall health, but balance is key. Instead of relying on supplements, aim to eat a colourful, whole-food diet that provides a wide range of natural antioxidants.

Do you prioritise antioxidant-rich foods in your diet? Share your thoughts in the comments below!

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

February 11, 2025 By Navnee Garg Leave a Comment

Load Up On Carrots During Winter! Here’s Why!

carrots during winterWe’ve often advised people to eat seasonal fruits and for good reason! Seasonal veggies are a good source of vitamins, minerals and antioxidants which are required by the body during winter. There are many vegetables but one of them, which is a must-have during these chilly days is the carrot! Carrots are one of the most loved vegetables not only in India but all over the world. The reason is very evident, it not only serves as a salad but a lot more than that. This orange-coloured root is an ultimate health food with many health benefits. Let’s explore the health benefits of carrots during winter!

Why You Should Eat Carrots During Winter  

  1. Carrots help you get beautiful skin and can help in protecting you from cancer, especially lung cancer. As the temperature drops, this crunchy & colourful vegetable gives you a boost of antioxidants too.
  2. As a rich source of Vitamin A, it helps treat vision loss. So during winter, you can definitely ditch your Vitamin A pills.
  3. The Vitamin A in carrots also help the liver secrete bile and flush out toxins in the body, acting as a Natural Detox.
  4. Carrots contain high amounts of soluble fibers, which indirectly helps in managing cholesterol levels. No more guilt! You can easily binge on your favorite carrot cake during winter.
  5. Carrots are infused with natural pesticides, Falcarcinol, which is anti-fungal in nature. It protects you from any kind of fungal diseases. If your kids eat carrots, you don’t need to worry about them catching any kind of fungal infection. 
  6. Carrots aren’t boring! There are many variations you can try with this root – be it dips, juices or soups – carrots are definitely a hit with your taste buds! 
  7. Carrot tops are enriched in nutrients such as potassium, phytonutrients and they also contain around 6 times more Vitamin C than what the root does.
  8. Carrots have reserved their place in the list of the World’s Healthiest Foods. Undoubtedly, this crunchy root deserves it too.

 Tips to Add Carrots To Your Diet 

  • Soup It: Add grated carrots to your soups and clear broths to add roughage in diet
  • Crunch It: Raw carrots are enjoyed the best while soaking under the Sun during winters. Great way to boost up the vitamin quotient.
  • Lick It Up: Our very own Gajar ka Achar or Gajar ka Paani is every grandmother’s special recipe.
  • Bake It: The versatility of carrots gets it added even in bakery products. Add shredded carrot while baking muffins, cakes or breads to make a delightful dessert.

DO NOT throw away the carrot tops. Surprisingly, these carrot tops can be replaced with all the herbs in all kinds of dishes adding taste and Nutrition adequately. 

We hope you’re all set to enjoy the crunch this season. Any more queries in mind?  Please feel free to type them down in the comments section below, because, We Carrot about You!

For more topics on the health benefits of foods, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Eat Health and #BeTheForce 

November 15, 2024 By Subarna Ghosal 5 Comments

Rice Bran Oil and its 7 benefits

Rice Bran Oil and its 7 benefits‘Good health is a boon’ According to the World Health Organisation (WHO), Health is “a state of mental, physical and social well-being, not merely the absence of any disease or infirmity”. What we eat, how it’s prepared, and when we consume it all play vital roles in our health. Oil, a key ingredient in Indian cuisine, greatly influences our health depending on the type and amount used. Choosing the right oil is especially important for those with busy lifestyles. As the second-largest rice producer globally, India produces around 100 MMT of rice annually. Rice bran oil, extracted from rice husk and germ, has a high smoke point of 232°C (450°F), a long shelf life, and a mild flavor, making it ideal for high-temperature cooking like stir-frying and deep-frying. According to the latest recommendations by the National Institute of Nutrition (NIN) and the Indian Council of Medical Research (ICMR), the ideal oil composition is 27-33% saturated fat, 33-40% monounsaturated fat, and 27-33% polyunsaturated fat. Rice bran oil closely matches this recommendation with a composition of SFA (24%), MUFA (42%), and PUFA (34%), offering a balanced fatty acid profile.

Health Benefits of Rice Bran Oil:

Rice bran oil contains essential nutrients that benefit health in numerous ways:

  1. Rich in Vitamin E Rice bran oil contains tocopherols and tocotrienols, forms of Vitamin E with natural antioxidant properties that help neutralize free radicals—by-products of cellular metabolism that can cause cellular damage and mutations. These antioxidants support neurological health and hormonal balance.
  2. Improves Skin Health Squalene, an antioxidant in rice bran oil, acts as a natural moisturizer, protecting skin from wrinkles, delaying signs of aging, and reducing sun damage.
  3. Promotes Heart Health Oryzanol, another antioxidant found in rice bran oil, helps lower cholesterol levels in the blood and liver. Using rice bran oil in a low-carb diet can help reduce triglycerides, lower LDL cholesterol, and improve the HDL-to-LDL ratio, essential for heart health. WHO recommends rice bran oil as one of the best choices for improving cholesterol levels.
  4. Hypoallergenic Properties Being hypoallergenic, rice bran oil is unlikely to cause allergic reactions, making it a suitable choice for people with food sensitivities. It may also reduce general allergic responses, lessening sensitivity to other allergens.
  5. Relieves Menopausal Symptoms Gamma-oryzanol in rice bran oil has shown effectiveness in reducing menopausal symptoms like hot flashes. A study titled Rice Bran Oil-‘The Age Old Oil’ authored by Maulishree Jhawer, Dr Enozia Vakil and Medically reviewed by Dr Simi Paknikar abd Dr Nithin Jayan found that 90%of women who were taking rice bran oil daily found relief in menopausal symptoms by improving hormonal balance (http://www.medindia.net/patients/lifestyleandwellness/rice-bran-oil-benefits.htm)
  6. Aids in Blood Pressure Management I conducted a 60-day study in New Delhi with 300 participants with mild to moderate hypertension, divided into three groups. One group took a common blood pressure medication, another used rice bran oil, and the third used both. The results were impressive: blood pressure dropped an average of 14 points in the oil-only group, 16 points in the medication group, and 36 points in the combined group. Diastolic pressure also decreased significantly in all groups.
  7. Supports Weight Management Despite its high calorie and fat content, rice bran oil can help control weight. Its viscosity prevents it from being fully absorbed by food, reducing the caloric value while retaining flavor and nutrients. Like any other oil, rice bran oil should be consumed in moderation. NIN recommends adults with a sedentary lifestyle limit oils and fats to 25 grams per day, while those with physically demanding jobs may need 30-40 grams. Young children and adolescents should have 30-50 grams daily. Rice bran oil can also be used for post-pregnancy massages, though pregnant women should consult their doctor before using it in their diet. We hope this article helps you, let us know in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here. #BeTheForce

November 9, 2024 By Mitali Ambekar 28 Comments

Fox Nuts: The Lotus Seeds & Its Nutritional Benefits!

Fox Nuts - Makhana - Lotus SeedsAs a kid, my mother used to feed me fox nuts – which I hated because they were tasteless. A few years ago, someone reintroduced me to them, and to my surprise, I still wasn’t a fan. I wondered why people liked them.

Thankfully, my mom had a way of getting me to eat them. She roasted the nuts, adding some spices and condiments, creating a healthy version of popcorn. Crunchy, flavorful, and the perfect tea-time snack!

Fox nuts are seeds from the lotus flower. They are cultivated in water, largely found in India, and known as “Makhana.” They are also found in Korea, Japan, and Russia, where they are referred to as “Gorgon Nuts” or Euryale Ferox.

Highly nutritious, fox nuts have been popular as a snack and are commonly used in various recipes, especially in Indian cuisine. They can be enjoyed roasted or fried and stored long-term in airtight containers. The Chinese have used them medicinally to strengthen the spleen and kidneys due to their many health benefits.

The Health Benefits Of Eating Fox Nuts

  • Fox Nuts are considered nutritionally superior to dry fruits like almonds, walnuts, cashew nuts and coconut in terms of sugar, protein, ascorbic acid and phenol content
  • They are rich in antioxidants, which help prevent signs of aging like white hair, wrinkles, and premature aging.
  • Their high fiber content helps to avoid constipation. It helps the body flush out waste and prevents the accumulation of toxins in the body 
  • It is also an aphrodisiac, helping in fertility issues like premature ejaculation, increasing the quality of semen and also helps women in overcoming infertility
  • These nuts are low on saturated fats and Sodium and high on Magnesium, Potassium and helps in controlling high blood pressure and diabetes as well
  • Fox Nuts help in controlling palpitation and insomnia as it has calming properties
  • It helps in relieving arthritis – numbness and pain in joints
  • As it is has astringent properties, it also helps cure diarrhea and have a better appetite
  • It strengthens the body and reduces burning sensation and quenches thirst

Here is my mother’s simple recipe to make it more tastier!

Fox nuts can be included in cereals or soups to support good health. High in protein, they make a great vegetarian snack. However, since their taste is neutral, most people don’t eat them raw. Here’s a simple recipe my mother used to make them more flavorful:

  1. Heat 2 teaspoon of homemade ghee in a pan
  2. Add salt and turmeric, stirring for few seconds. You can also add red chili, curry leaves, and mustard seeds for extra flavor.
  3. Add the Fox nuts and roast them for a few minutes

This snack is ideal for between meals or with tea or coffee. Fox nuts are also enjoyed as a fasting food in India, where they are regarded as sacred. Apart from snacking, you can add them to cereals, vegetable dishes, rice, or even desserts. So, what are you waiting for? Add fox nuts to your diet today!

Found this article helpful? Read up more on nutrition here. To get these tips, recipes and learn more about different foods, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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