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Recommendations for Protein Requirements

  • If you’re sedentary, aim for at least 1.2 g/kg (0.54 g/lb). Keep in mind that your body composition will improve more if you add consistent activity, especially resistance training, than if you merely hit a protein target.
  • If you’re of healthy weight, active, and wish to keep your weight, aim for 1.4–1.6 g/kg (0.64–0.73 g/lb). People who are trying to keep the same weight but improve their body composition (more muscle, less fat) may benefit from the higher end of the range.
  • If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–2.7 g/kg  (0.64–1.09 g/lb).
  • If you’re of healthy weight, active, and wish to lose fat, aim for 1.8–2.7 g/kg (0.82–1.23 g/lb), skewing toward the higher end of the range as you become leaner or if you increase your caloric deficit (by eating less or exercising more).
  • If you’re overweight or obese, aim for 1.2–1.5 g/kg (0.54–0.68 g/lb). This range, like all the others in this list, is based on your total body weight (most studies on people who are overweight or obese report their findings based on total body weight, but you’ll find some calculators that determine your optimal protein intake based on your lean mass or your ideal body weight).
  • If you’re pregnant, aim for 1.6 – 1.8 g/kg (0.75–0.80 g/lb).
  • If you’re lactating, aim for at least 1.5 g/kg (0.68 g/lb).
  • If you’re vegan or obtain most of your protein from plants, then your protein requirements may be higher because plant-based proteins are usually inferior to animal based proteins with regard to both bioavailability and amino acid profile.

~Praveen Jada

*Do read the Disclaimer

Further reference:

https://examine.com/guides/protein-intake/

Points to Remember while buying a Multi-Vitamin Supplement

Always buy from a reputed pharmacological or nutraceutical company which has proven track record. Stick to a company with a reputation for good manufacturing.

  • Multivitamins don’t meet the Recommended daily allowance (RDA) for some micronutrients
  • Multivitamins may contain extra ingredients but in too small doses to make a difference
  • Many multi vitamins make you choose between too much of some vitamins/minerals and less of others.
  • Do not prefer multivitamins that contain too many ingredients. Some multi vitamins may have some herbal ingredients that are unproven and the minor quantity may not make much difference
  • Focus on the main essential vitamins and minerals and their proportions.
  • Some product may contain vitamins or minerals in poorly absorbable form like Vitamin B12- Methyl cobalamin or Mecobalamin is efficient form than Cyanocobalamin. Magnesium Glycinate is better than Magnesium Oxide and so on.

~Praveen Jada

*Do read the Disclaimer

Myth Buster: Some of the Nutrition Tips that are no Longer Entirely True

Below statements are very randomly used while receiving suggestions from others. However, they need to checked and evaluated as per individuals context and background. They may be true for one person and may not work for another. Hence be critical and analyze before making a choice.

They are not universal truths and highly dependent on the goals of a person, background of a person, genetics of a person, eating habits of a person, health status of a person, physical fitness of a person, kind of activities and job a person does and a lot of other aspects.

Think again when you listen or see below statements. They may not be applicable to you and may not be completely correct. Nothing is black and white. Be moderate, apply brain and do some research to make a right decision that suits your health and lifestyle.
  • Low-fat products are better for your waistline than high-fat versions of the same foods.
  • Breakfast is the most important meal of the day.
  • Your brain works only on glucose.
  • Cereal is a great breakfast food.
  • 100% real fruit juice is a healthy choice.
  • Commercial Multi grain cookies are good for health.
  • Commercial Multi grain bread is better than white bread.
  • A dark chocolate bar is better than a regular chocolate bar.
  • Eat only organic foods to improve health.
  • Snacking is healthy.
  • Fasting is bad for your health.
  • Protein is bad for kidneys.
  • Fat makes you fat.
  • Diabetes is caused by eating lots of Sugar
  • The food pyramid should be your go-to guide.
  • Keto diet is the best.
  • Low carbohydrate diet is the best.
  • Vegan diet is the best diet.
  • Dairy is bad for you.
  • Wheat or Gluten is bad for you
  • Cholesterol is bad for you.
  • Do not eat Saturated fats like coconut oil and ghee
  • Do not eat Egg yolks.
  • Do not eat Mutton or red meat.
  • Salt is bad for you.
  • Do not take nutritional supplements like multi vitamins or protein powders.
  • You can get all your macro and micro nutrients from whole foods daily.
  • Eating natural foods is enough to get all kinds of vitamins and minerals.
  • Coffee is not good for your health.
  • It is fine to reuse oil 3 or 4 times after deep frying.
  • We can indulge in junk food and comfort foods if we exercise more.
  • We can indulge in sugary foods and sweets if they are home cooked.
  • Your urine should be clear, and you should drink eight glasses of water per day.
  • Kids can eat as much as they like as they are growing.
  • You need to feed lots of ghee for child’s brain growth.
  • You should “refuel” with protein shake immediately after a workout.
  • We can sleep less as long as we have good diet and exercise.
  • Lifting weights make women look bulky.
  • Old people should not do weight training.
  • Climbing steps is bad for your knees.
  • Weight training in bad for your back and knees.
  • Cycling is bad for your knees.
  • Lifting weights slows down kid’s growth.
  • Taking complete rest is the best option if you have a muscle pain or injury.
  • Apply ice pack for swelling and pain.

~Praveen Jada

*Do read the Disclaimer

How to Maintain Optimum Levels of D-Vitamin in Blood

It used to be simple: just get a “healthy” tan and your body will make all the vitamin D it needs. Desk jobs and sunscreen have changed all that, just as research is underlining the importance of vitamin D and suggesting its possible role in preventing many health problems. 

  • Vitamins play a crucial role in our body’s metabolism, but only tiny amounts are needed to fill that role. Vitamin D is one of the 13 vitamins discovered in the early 20th century by doctors studying nutritional deficiency diseases.
  • Vitamin D breaks the other rules for vitamins because it’s produced in the human body, it’s absent from all natural foods except fish and egg yolks, and even when it’s obtained from foods, it must be transformed by the body before it can do any good.
  • Emerging research supports the possible role of vitamin D in protecting against cancer, heart disease, fractures and falls, autoimmune diseases, influenza, type 2 diabetes, and depression. 
  • Vitamin D influences the bones, intestines, immune and cardiovascular systems, pancreas, muscles, brain, and the control of cell cycles.
  • As our habits change, most of us cannot rely on our bodies to produce vitamin D the old-fashioned way. Instead, we increasingly depend on artificially fortified foods and pills to provide this vital nutrient.

Metabolism of Vitamin D

  • Vitamin D is not one chemical but many. The natural type is produced in the skin from a universally present form of cholesterol, 7-dehydrocholesterol. Sunlight is the key: Its ultraviolet B (UVB) energy converts the precursor to vitamin D3 – Cholecalciferol.
  • The first stop is in the liver, where vitamin D picks up extra oxygen and hydrogen molecules to become 25-hydroxyvitamin D, or 25(OH)D – Calcidiol. This is the chemical that doctors usually measure to diagnose vitamin D deficiencies.
  • In Kidney it acquires a final pair of oxygen and hydrogen molecules to become 1,25 dihydroxyvitamin D– active form of the vitamin as 1,25(OH)2D, or Calcitriol.

Maintaining Vitamin D levels in our body

  • You can make your vitamin D the old-fashioned way, by exposing your skin to UVB radiation in sunlight. However, it has to be done in moderation depending on the geographical location and ethnicity or else one could increasing their risk of malignant melanomas and other skin cancers, as well as wrinkles and premature skin aging
  • Diet can help, but it’s very hard to approach the new goals with food alone. Fish and shellfish provide natural vitamin D (oily fish are best), but you’ll have to eat about 200 grams of salmon, 200 grams of halibut, 850 grams of cod, or nearly 250 grams tuna to get just 400 IU. An egg yolk will provide about 20 IU. Other foods like mushrooms, fortified milk, yogurt, cheese have even lesser vitamin D.
  • Most people require supplements to get the vitamin D they need. It’s the main benefit of a daily multivitamin; most provide 400 IU.
  • Cod liver oil supplements have vitamin D but it also come with good amounts of vitamin A. High cod liver oil intake is not recommended.
  • So the solution is eating fish and whole eggs, time under sun whenever possible, along with judicious doses of vitamin D supplements would keep vitamin D level good.
  • Even though dosages up to 10,000 IU daily do not cause toxicity, it generally is not recommended to take more than 2,000 IU daily in supplement form without the advice of a health care provider.
  • Individuals at high risk for deficiency should have a vitamin D blood test first; a dosage of up to 3,000 to 5,000 IU may be required to restore blood concentrations.

~Praveen Jada

*Do read the Disclaimer

References:

https://www.uspharmacist.com/article/vitamin-d-supplementation-an-update

https://www.health.harvard.edu/staying-healthy/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes

Lifestyle Changes and Supplements that could Enable Better Sleep

  • Getting enough quality sleep, with or without the help of supplements, is necessary for optimal immune function. Deep sleep provides a time for your body to replenish its immune system. Regular sleep disturbances end up impairing your body’s ability to mount a full response against invaders.
  • Lack of sleep impairs exercise performance in the short and long term. Part of the reason why it impairs exercise performance in the long term is that it promotes inflammation, thus delaying muscle repair and increasing the risk of injury. Since lack of sleep delays muscle repair, it also hinders muscle gain. And to add insult to injury, lack of sleep can also leads to fat gain.

Many scientific studies proved that we an average of 6 to 8 hours of quality sleep for optimum health and wellness. Of course it may differ a bit more or less from person to person based on a lot of factors in ones life.

What are Bad for Sleep

  • Light – Especially the Blue light emitted from LED devices like lights, mobile screens, TV and Laptop screens, other electronic gadgets.
  • Noise – Sound pollution and other disturbances in and around the sleeping place
  • Heat – Hot whether or not having proper ventilation to the room
  • Alcohol – Impairs quality of sleep, causes disturbance
  • Caffeine – Keeps awake and alert

What is good for sleep

Before using Nutritional Supplements, it is worth trying to get quality sleep using natural means like eating healthy nutritious foods, exercising optimally, meditation techniques, yoga, deep breathing practices.

Refer Tips to Sleep Smarter for more info.

What are ill-effects of reduced sleep

  • Impairs Immune System and increases inflammation
  • Impairs Cardiovascular health
  • Impairs memory, focus and rational thinking
  • Impairs muscle growth
  • Impairs repair and restoration of various tissues of body
  • Impairs detoxification process in body
  • Leads to Obesity
  • Insulin resistance which could lead to Type 2 Diabetes
  • Imbalances Cholesterol and Triglyceride levels in blood
  • Increases Blood pressure
  • Hormonal Imbalance
  • Reduces Libido

Nutritional Supplements that could help to sleep effectively

The frequency and dosage of below supplements may differ from person to person. Some of them work in combination with other supplements. Consult an expert or do research to learn what works for your body.

  • Magnesium – Magnesium Glycinate
  • Zinc – Zinc Picolinate or Zinc Gluconate
  • Glycine
  • Tryptophan – 5 HTP (5-Hydroxytryptophan)
  • L-Theanine
  • Vitamin B6 – Pyridoxine
  • Ashwagandha extract – KSM-66 form
  • Ginseng extract
  • Valerian root extract
  • Melatonin
  • Gamma aminobutyric acid (GABA)
  • Rhodiola rosea

Disturbed sleep or Insomnia could be a result of other imbalances in human body. Sleeplessness could be a symptom of some other health issue in body. A complete blood test which covers the key inflammatory markers, vitamin/mineral profile, Kidney and Liver function test is needed to assess the health condition and take the right supplement.

Supplementation works but they work better when combined with a healthy diet and exercise routine to see long lasting benefits.

~Praveen Jada

*Do read the Disclaimer

Essential Vitamins and Nutrients During Pregnancy

Getting the right nutrients is important at every stage of life, but it’s especially critical during pregnancy as the food and nutrients you take will feed not only you but also the baby.

During pregnancy, macronutrient intake has to grow significantly. Macronutrients include carbohydrates, proteins, and fats. It is recommended to have a high protein diet with healthy fats and complex carbohydrates.

Focus on nutrient dense foods like dry nuts, eggs, meat, colorful vegetables and fruits, whole dairy products, lentils and pulses, whole grains.

Things to Avoid during pregnancy

  • Alcohol
  • Smoking
  • Seafood that contain high mercury
  • Processed foods with added colors, flavors and preservatives
  • Deep fried foods
  • Reused oils
  • High sugar content foods and refined foods

Essential Micro Nutrients – Vitamins and Minerals:

It is recommended to get all of the nutrients from natural foods. If one finds it difficult to eat different kinds of foods that cover whole spectrum of essential nutrients due to various reasons, it is recommended to take nutritional supplementation from reputed brands.

  • A high quality ‘Prenatal Multi-Vitamin’ supplement which covers all essential micro-nutrients. Prenatal multivitamin supplements are specially designed by various companies to meet the requirements of pregnant women.

It is important to note that all essential vitamins and minerals are important during pregnancy. However, below nutrients are relatively more important compared to others and must not be ignored.

Because nutritional supplements are classified as ‘complementary medicines’, they are not scrutinized or regulated as much as pharmaceutical medicines. Hence, take advise from an expert for dosage and guidance.

~Praveen Jada

*Do read the Disclaimer

Foods Rich in Calcium and Supplementation

  • Calcium helps to build strong bones and teeth
  • Calcium regulates muscle contractions, including your heartbeat
  • Calcium makes sure blood clots normally

Foods:

  • Milk, cheese, curd and other dairy foods
  • green leafy vegetables – such as curly kale, okra and spinach
  • Foods and drinks with added calcium
  • Bread and anything made with fortified flour
  • Fish where you eat the bones
  • Beans and lentils
  • Tofu
  • Seeds like sesame, chia seeds
  • Dry nuts like almonds, cashews.

Supplementation:

The bones and teeth contain over 99% of the calcium in the human body. Calcium is also found in the blood, muscles, and other tissue. Calcium in the bones can be used as a reserve that can be released into the body as needed. The concentration of calcium in the body tends to decline as we age because it is released from the body through sweat, skin cells, and waste. In addition, as women age, absorption of calcium tends to decline due to reduced estrogen levels. Calcium absorption can vary depending on race, gender, and age.

  • Bones are always breaking down and rebuilding, and calcium is needed for this process. Taking extra calcium helps the bones rebuild properly and stay strong.
  • Helps with Premenstrual syndrome (PMS)
  • Helps with weak and brittle bones (osteoporosis)
  • Bone loss in people taking drugs called corticosteroids. Taking calcium along with vitamin D seems to reduce the loss of bone mineral in people using corticosteroid drugs long-term.
  • Indigestion (dyspepsia). Taking calcium carbonate by mouth as an antacid is effective for treating indigestion

~Praveen Jada

*Do read the Disclaimer

References:

Vitamins and minerals – Calcium – NHS (www.nhs.uk)

Top 15 Calcium-Rich Foods (Many Are Non-Dairy) (healthline.com)

Top 10 Calcium-Rich Foods (webmd.com)

CALCIUM: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews (webmd.com)

Calcium and calcium supplements: Achieving the right balance – Mayo Clinic

Foods Rich in Iron and Supplementation

  • Iron is an essential mineral. Most of the iron in the body is found in the hemoglobin of red blood cells and in the myoglobin of muscle cells.
  • Iron helps red blood cells carry oxygen from the lungs to cells all over the body. 
  • Iron is needed for transporting oxygen and carbon dioxide. Iron is also necessary to maintain healthy cells, skin, hair, and nails It also has other important roles in the body.

Foods:

  • Red meat, Mutton, fish and chicken
  • Liver
  • Seafood.
  • Beans and Legumes like lentils, peas, chickpeas, beans, soybeans, and peanuts
  • Pumpkin seeds
  • Quinoa
  • Dark green leafy vegetables, such as spinach, Broccoli.
  • Iron-fortified cereals, breads and pastas.
  • Peas.
  • Dark chocolate

Supplementation:

  • Iron is most commonly used for preventing and treating anemia caused by low iron levels.
  • It is also used for anemia caused by abnormal heavy bleeding during menstrual periods (menorrhagia), pregnancy, or kidney problems.
  • To improve levels of red blood cells in people with a long-term illness (anemia of chronic disease).
  • To improve levels of healthy red blood cells (anemia) due to iron deficiency.
  • To improve Memory and thinking skills (cognitive function) in growing ages.
  • To improve heart function and health.
  • To treat Restless leg syndrome.

~Praveen Jada

*Do read the Disclaimer

References:

https://www.webmd.com/vitamins/ai/ingredientmono-912/iron

https://www.webmd.com/vitamins-and-supplements/features/iron-supplements

https://www.healthline.com/nutrition/healthy-iron-rich-foods#9.-Broccoli

Foods, Nutrition for Managing Gestational Diabetes

Gestational diabetes is form of high blood sugar affecting pregnant women. Those who develop gestational diabetes are at higher risk of developing type 2 diabetes later in life. In most cases, there are no symptoms. A blood sugar test during pregnancy is used for diagnosis.

Treatment

Lifestyle Improvement

  • Regular Exercise. Walking or some physical activity based on the stage of pregnancy and physical condition of the person.
  • Healthy Diet rich is protein and healthy fats. Reducing Carbohydrates. Get all the carbohydrates from foods like vegetables, nuts or low calorie fruits.
  • Sleeping well for 7 to 8 hours.

Foods to eat

Eat a High Protein, Moderate Fat and Low to moderate carbohydrate diet.

~Praveen Jada

Do read the Disclaimer

Most Common Causes of Inflammation in Our Body

  • POOR DIET – Mostly having excess sugar and sugar based foods, fried foods, processed and packaged food, refined flours like Maida or refined wheat flour, refined oils, reused oils.
  • LACK OF MOVEMENT – Not exercising, being sedentary most of the times
  • MENTAL STRESS
  • LACK OF SLEEP
  • HIDDEN CHRONIC INFECTIONS – Due to various unfriendly microbiome like bacteria, virus or fungi.
  • FOOD ALLERGIES – our body may react negatively to some of the common food items which we might not feel it directly but they create a low grade inflammation in body.
  • TOXINS – like various preservatives, colors, flavors used in packaged foods, pesticides and insecticides used on foods, environmental pollution, mold etc.,

~Praveen Jada

*Do read the Disclaimer

Natural Foods and Nutritional Supplementation to Improve Arthritis Conditions

According to MecidalNewToday.com, There are over 100 types of arthritis and related diseases. Two of the most common types are rheumatoid arthritis (RA) and osteoarthritis (OA). OA is more common than RA.

Both OA and RA involve inflammation in the joints, but the inflammation in RA is much greater. RA can affect multiple joints in a subtype called polyarticular arthritis, and it tends to affect the body symmetrically. OA usually affects a few joints and typically occurs on only one side of the body.

Read Chronic Inflammation, Causes, Risks – Fit Body to Fit Mind

Read Acute vs Chronic diseases – Fit Body to Fit Mind

Rheumatoid arthritis

RA is an autoimmune disease. It occurs when a person’s immune system mistakenly attacks healthy tissues in the joints. This immune response involves both genetic and environmental factors.

Osteoarthritis

In OA, the protective cartilage gradually wears down and the bones begin to scrape against one another. This wear and tear can result from repetitive movements, such as in sports, that place pressure on the joints.

Diet

Foods to focus

  • Dry Nuts and seeds – Walnuts, Almonds, Peanuts, Cashews, Flaxseeds
  • Colorful fruits – Especially berries and citrus fruits
  • All kinds of Vegetables – Especially cruciferous vegetables and root vegetables
  • Chicken and meat
  • Fatty Fish rich in Omega 3 fatty acids – salmon, mackerel, sardines
  • Eggs
  • Dairy based products – Milk, Cheese, Cottage Cheese
  • Beans – Various types
  • Lentils – Different kinds of lentils
  • Ginger and Garlic
  • Bone Broth
  • Unrefined oils like Olive Oil, Mustard Oil, Coconut oil, Ghee, Butter
  • Whole Grains like wheat, oats, millets

Supplementation

A combination of below nutritional supplements could be considered based on individual’s health condition, severity, blood markers.

  • Collagen protein(Type 1, 2 and 3) + Vitamin C
  • Protein powders like Whey protein, Pea protein, Rice protein, Soy protein
  • Omega 3 fatty acid capsules
  • Vitamin D3 + Vitamin K2 + Calcium
  • Vitamin C
  • Iron + Zinc
  • Curcumin
  • Glucosamine + Chondroitin
  • Methylsulfonylmethane
  • Boswellia Serrate
  • Capsaicin
  • Ginger extract
  • A quality multi-vitamin covering all vitamins and minerals is always helpful

~Praveen Jada

*Do read the Disclaimer

Nutritional Supplementation to Improve Autism (ASD) and ADHD

Autism is Treatable

AUTISM RESEARCH INSTITUTE

Autism Spectrum Disorder (ASD) is a developmental disorder with symptoms that appear within the first three years of life. Most children with autism look like other kids but they act and interact in ways that feel different from the behaviors of other children. When interacting with others, they may respond in unexpected ways, or they may not interact at all.

Autism is a spectrum disorder, which means that it appears in a range of forms and levels of severity. Some individuals develop typical capabilities in terms of speech and language – and develop exceptional skills – but struggle with lifelong social and behavioral differences. Others may have challenges in communication, sensory sensitivities, and behavioral issues, such as excessive tantrums, repetitive behaviors, aggression, and self-harm. The good news is that appropriate treatments can improve outcomes for many, if not most, people diagnosed with ASD.

Supplements

As per researches, below list of vitamins, minerals and amino acids are found to be beneficial in improving the Autism. In some cases Autism has been treated to a large extent. Of course these nutritional supplements need to be given adequately and in optimum dosages under the supervision of a nutrition expert or a medical personnel. Some of them need to be given in combination with other nutrients to improve potency.

  • CoQ10
  • Acetyl L Carnitine (ALCAR)
  • N Acetyl L Cysteine (NAC)
  • Zinc
  • Iron
  • Vitamin A
  • Vitamin C
  • Vitamin B6 + Magnesium Glycinate
  • Vitamin B9 (Methyl Folate)
  • Vitamin B12 (Methylcobalamin)
  • Vitamin D3
  • Omega 3 fatty acids(DHA + EPA)
  • Probiotics
  • Glycine
  • Essential Amino Acids – BCAA and EAA

~Praveen Jada

*Do read the Disclaimer

References:

Chromium – Importance and Supplementation

  • Chromium is a mineral. It is called an “essential trace element” because very small amounts of chromium are necessary for human health.
  • Chromium might help keep blood sugar levels normal by improving the way our bodies use insulin, for heart health and cholesterol management.
  • Chromium is believed to help the body process carbohydrates and fats. It is marketed as a weight loss aid for dieters and an ergogenic (muscle-building) aid for bodybuilders and athletes. One form, chromium picolinate, is popular because it is one of the more easily absorbed forms.

Foods rich in Chromium

  • Oats
  • Potatoes
  • Broccoli
  • Grapes
  • Beans
  • It’s in most vegetables, fruits, and whole grains along with grain or grass-fed meats

Supplementation

Some of the researches and studies suggest that supplementing with Chromium Picolinate (which is the alternate form of chromium that is absorbed better) could have below health benefits and treating certain metabolic conditions.

  • Controlling Diabetes
  • Lower LDL cholesterol and lower triglyceride levels in blood
  • Fat burning
  • May improve athletic performance
  • Can help with insulin resistance and pre-diabetes
  • May improve mental health
  • Polycystic ovary syndrome (PCOS)

~Praveen Jada

*Do read the Disclaimer

References:

Chromium: Health benefits, sources, and potential risks (medicalnewstoday.com)

8 Foods High in Chromium and Why You Need It (webmd.com)

Chromium: Uses, Side Effects, Interactions, Dosage, and Warning (webmd.com)

Chromium Picolinate: Benefits, Side Effects, Dosage, and Interactions (verywellhealth.com)

Best Herbs and Spices to Improve Health and Wellbeing

  • Priced for centuries, herbs and spices are celebrated not only for their flavors but also for their medicinal powers. In fact these valuable spices were an inspiration to establish trade routes dated years back Before Christ (BC).
  • Some are anti-inflammatory , anti-oxidative and pro-immune boosters. Some have anti-microbial(bacteria, fungus, virus) properties. Some have unique Phyto-nutrients and polyphenols that have therapeutic effect on our body.
  • Before the invention of pharmaceutical drugs which basically act on the symptoms and not the root cause, the extracts from herbs and spices are used as medicines to treat many health issues for centuries.
  • You could choose to add to your food preparations or can be heated for a while in water to have it as a herbal tea. They retain their therapeutic and medicinal properties to a good extent when cooked in oil or when heated in water. Dried herbs and spices also retain the medicinal properties to a large extent.

Hear is a the list of herbs and spices that we could benefit from

  • Ginger – Anti-Inflammatory, Fights germs, good for joint health
  • Garlic – Anti-Inflammatory, Anti-Microbial, Anti-Oxidant, Heart health, Lowers blood sugar
  • Curcumin (Turmeric extract) – Anti-Inflammatory, Anti-Microbial, Joint health, Respiratory and brain health, anti-cancer properties and many other health benefits.
  • Cardamom – Anti-Inflammatory, Anti-Oxidant
  • Black pepper – Anti-Inflammatory, Aids better absorption other nutrients, boosts metabolism
  • Ashwagandha – Adaptogen, Immunomodulator, many other other benefits
  • Green Tea – Immune booster, Anti-Oxidant and have polyphenols, helps in fat burning.
  • Black coffee – Nervous system stimulant, Anti-Oxidant and have polyphenols, De-toxifies liver and kidney, anti-cancer, has many micro-nutrients, helps in fat burning.
  • Cinnamon – Anti-Inflammatory, Balances blood sugar.
  • Cloves – Anti-Inflammatory, can eliminate environmental toxins, anti-cancer properties
  • Cumin – Immune booster and anti-cancer properties
  • Oregano – Anti-Microbial, Anti-Oxidant, Gut health
  • Rosemary – Immune booster, Improves digestion

~Praveen Jada

*Do read the Disclaimer