skincare routines

Which Fruits Are Highest in Vitamin C ?

by

Which Fruits Are Highest in Vitamin C ?

Today I will tell you about a nutrient that is very important for our immunity, skin health, wound healing, and antioxidant protection. That nutrient is Vitamin C – it is a water-soluble vitamin, which means the body cannot store it, so it is very important to include it in our diet daily.

In this article, we will look at the top 12 fruits that are highest in Vitamin C, learn about their health benefits, and understand how to include them properly in our diet. In the end, I will also provide a comparison table that will cover all 12 fruits.

Why is Vitamin C important for us?

irst, let’s understand why Vitamin C is so important for our body:

  • Boosts immunity – Provides the body with the power to fight against infections and viruses.
  • Healthy skin – Helps in the production of collagen, which keeps our skin firm and glowing.
  • Antioxidant protection – Neutralizes free radicals that cause aging and diseases.
  • Iron absorption – Helps the body absorb iron from plant-based foods (like lentils and spinach).
  • Faster healing – Speeds up recovery after injuries or surgery.

Recommended Daily Intake (RDI) for Adults:

  • Women: 75 mg/day
  • Men: 90 mg/day
  • Smokers: Need more, around 100–120 mg/day.

Top 12 Fruits Highest in Vitamin C

Now, let’s take a detailed look at the fruits that provide the highest amount of Vitamin C.

1. Kakadu Plum (Australian Superfruit)

2 Acerola Cherry

Which Fruits Are Highest in Vitamin C ?

3 Rose Hips (Fruit of the Rose Plant)

Which Fruits Are Highest in Vitamin C ?

3 Guava (Amrood)

4 Blackcurrant

6. Kiwi

7 Lychee (Litchi)

8 Papaya

9 Strawberries

10 Citrus Fruits (Orange, Lemon, Grapefruit, Lime)

11 Pineapple

12 Mango

How to Eat Vitamin C Fruits?

  • Raw fruits are best – because Vitamin C gets destroyed by heat.
  • Whole fruits are better than juice – as you also get fiber.
  • Mix & Match – Try salad with orange + kiwi + strawberry.
  • Morning time is best – eating fruits with breakfast supports digestion and absorption
  • Which Fruits Are Highest in Vitamin C ?

Extra Tips

• Smokers and people under stress need more Vitamin C.
• If fruits are not available, Vitamin C supplements (like Amla powder or Acerola capsules) can be used.
• Indian superfood Amla (Indian Gooseberry) is also the richest source of Vitamin C (300 mg per 100 g).

Fruit Comparison (Vitamin C Content)

              FruitVitamin C (per 100g)
Kakadu Plum2,900 mg
Acerola Cherry1,700 mg
Rose Hips450–1,200 mg
Guava230 mg
Blackcurrant180 mg
Kiwi90 mg
Lychee70 mg
Papaya60 mg
Strawberries60 mg
Orange / Lemon50 mg
Pineapple50 mg
Mango35 mg

Conclusion

Vitamin C is a powerful nutrient essential for immunity, skin, hair, and overall health. Fruits like Guava, Kiwi, Orange, Strawberry, Papaya, and Amla easily fulfill your daily requirement. If you add 2–3 Vitamin C-rich fruits to your diet daily, you will never face deficiency risk.

👉 Simple habit: “One fruit a day for a healthy body and glowing skin.”

👉👉👉👉IF YOU WANT MORE LEARN ABOUT KNOWLEDGE THEN CHECK OUT🔗🔗🔗🔗🔗🔗🔗🔗🔗🔗

👉 Fruits like guava, kiwi, orange, papaya, strawberries, and pineapple are among the richest sources of Vitamin C. Just one guava can provide more Vitamin C than your daily requirement! Kiwi and oranges are famous for boosting immunity and fighting fatigue, while papaya and strawberries work wonders for your skin and digestion. Pineapple not only refreshes you but also supports joint health. Each of these fruits is a natural package of vitamins, minerals, and antioxidants that your body will thank you for.

👉 Think about it: instead of reaching out for chips or processed snacks, what if you choose a bowl of fresh fruits? You’re not only satisfying your taste buds but also giving your body the strength to fight diseases, reduce stress, and age gracefully. Adding these Vitamin C–rich fruits to your daily routine means you’re investing in your long-term health, beauty, and happiness.

So, whenever you feel low, tired, or dull, remind yourself — the energy you’re looking for is just one fruit away. Pick that juicy orange, slice that kiwi, or enjoy a handful of strawberries. Small choices build big results, and by choosing Vitamin C fruits daily, you’re choosing a stronger, healthier, and more vibrant YOU.

Rice water benefits : Skin, Hair & Health

by

Introduction

Rice water benefits : Skin, Hair & Health
In today’s modern times people have become more dependent on chemical products and expensive treatments, but you all know that chemical products are not good for our lives. But there are many secrets hidden in our own kitchens which have been used for centuries for natural beauty and health. One such magical remedy is rice water. Yes, the same rice water that we extract daily after washing or cooking rice is a natural remedy that contains vitamins, minerals, amino acids and antioxidants. This is the reason why the skin and hair of women in Asian countries like Japan, Korea and China look so healthy and shiny.

In this blog, we will discuss in detail Rice water benefits – for skin, hair and health, along with its easy DIY (do it yourself) methods and safe usage tips.

Rice water benefits : Skin, Hair & Health
Homemade cosmetic rice water with ingredients and beauty kit on beige background, healthy beauty treatment ingredients for homemade comsetics, beauty recipe for home spa, natural skincare preparation

What is Rice Water?

Rice water is basically a starchy liquid that is left after soaking or boiling rice. This water has these properties:

Rice water is basically a starchy liquid that is left after soaking or boiling rice. This water has these properties: To make it, before going to sleep, boil some water and keep it for 6-7 hours, then after waking up in the morning, grind it, you will get rice water. if you want to learn about rice water benefits :skin, hair& health then read end of tis blog.

• Vitamins: B1, B2, B3, B6, Vitamin E

• Minerals: Magnesium, Zinc, Iron

• Amino Acids: Essential for regeneration of skin and hair cells

• Antioxidants: Protect the skin from ageing

Types of Rice Water

1. Soaked Rice Water – The liquid left after soaking rice in 30 minutes of water.

2. Boiled rice water – The excess water left after cooking rice is boiled rice water.

3. Fermented rice water – When soaked rice water is left at room temperature for 24-48 hours, it is most potent.

Benefits of Rice Water for Skin

Rice water benefits : Skin, Hair & Health

more learn about this topic

1. Natural Skin Brightener

Rice water contains niacinamide and antioxidants that reduce dark spots and pigmentation of the skin. If you use it regularly, your skin will look naturally glowing.

How to use: Apply rice water on face with a cotton pad, wash after 15 minutes.

2. Anti-Aging Remedy

The antioxidants present in it reduce wrinkles and fine lines. It is a natural anti-ageing toner.

Tip: Follow this instruction – Mix aloe vera gel and rice water and use it as a serum at night, no need for chemical serum.

3. Acne & Irritation Control

The anti-inflammatory properties of rice water soothe acne, pimples, and rashes.

Pro tip: Put it in a spray bottle and use it as a cool mist.

4. Natural Toner for Oily Skin

People with large pores and oily skin can get a matte glow by using rice water as a toner.

5. Sunburn & Redness Relief

Rice water is a soothing remedy that reduces sunburn and redness.

Benefits of Rice Water for Hair

1 Boosts Hair Growth

Rice water contains inositol, which strengthens hair roots and reduces hair fall.

I am taking my own example, earlier my hair used to fall a lot due to dandruff one day I thought about rice water, I came to know a lot, rice water contains inositol which is very good for hair, I tried it, after that dandruff started reducing, hair fall got controlled, my hair is much better than before, I am recommending you for this, I will definitely try it.

How to use: After applying shampoo, apply rice water, massage well for 5 minutes and then wash with normal water.

2. Repairs Damaged Hair

The amino acids in rice water nourish the hair shaft and redden the ends.

3. Makes Hair Silky & Shiny

Rice water acts as a natural conditioner, leaving hair soft, dry and shiny.

4. Dandruff Control

Fermented rice water gives relief from scalp itching and dandruff and maximum completely effective against dandruff, I am telling you about all its benefits.

if you learn more about dandruff control with escape dandruff check it

5. UV & Pollution Protection

Rice water forms a protective layer that protects hair from damage caused by sun and pollution. More importantly, it acts as a sunscreen.

Rice Water for Hair: 5 Best Uses

1 Hair Rinse

Before applying shampoo, massage the scalp with rice water for 5 minutes and wash it off. It reduces hair fall, I also use it

2 Natural Conditioner

Use rice water as a conditioner and leave it on for 10 months. This will keep your hair silky and tangled.

3. Fermented Spray

Put fermented rice water in a spray bottle and spray it on the scalp. Wash after 30 minutes. It reduces dandruff.

4 Hair Mask Mix.

Apply rice water + aloe vera gel or coconut oil mask on the scalp. It repairs damaged hair.

5. Overnight Treatment

Apply diluted rice water on the scalp and leave it overnight. Wash it in the morning. This deeply nourishes the scalp.

👉 With regular use, hair becomes strong, shiny and dandruff-free.

Health Benefits of Drinking Rice Water

Rice water is not just a beauty drink but is also a nutritious drink that promotes health.

1. Natural Energy Booster

Rice water is rich in carbohydrates that provide stamina and energy.

2. Improves Digestion

It is light and easily digestible, relieving diarrheal, flatulence and indigestion.

3. Strengthens Immunity

The minerals and vitamins make the immunity stronger.

4. Hydration Drink

Rice water is a cooling drink in summers that prevents dehydration.

5. Aids Recovery

Rice water is a good option to help the body recover faster after an illness.

How to Make Rice Water at Home

How to Make Rice Water at Home

1. Soaked Method

• Rinse 1 cup rice

• Soak in 2–3 cups of water for 30 minutes

• Strain the water and store in a bottle

2. Boiled Method

• Cook rice in extra water

• Strain the leftover water

• Keep it in a glass jar after it cools down

3. Fermented Method

• Soak rice and keep it at room temperature for 24–48 hours

• When it smells a little sour, it is ready

• Dilute it and use it

Tips for safe use of rice water

• Always do a patch test before using it on your face.

• Store it in the refrigerator (maximum 3-4 days).

• Always use diluted fermented water.

• Regular use will show good results.

SUMMARY

Rice water is a simple and affordable natural remedy that promotes glowing skin, shiny hair and health. It doesn’t require any expensive products or chemicals – just a little patience and regularity.

If you have problems like dull skin, hair loss or poor digestion, rice water can make a big difference for you. It is a secret hidden in your kitchen that can make your beauty and wellness journey natural and safe.

👉 Try rice water remedies and make your experience a part of your beauty journey!Tips for Safe Use of Rice Water

4 Best morning habits

by

4 Best morning habits -it will be gives you great good life.
The first one to two hours after waking decide how your entire day goes. If you start with positive thoughts and simple healthy habits, your mood, focus, and energy stay high all day. But if you wake up stressed or distracted, the whole day feels heavy. Morning time is the best chance to build inner strength and avoid many lifestyle diseases. With just a few mindful actions before sunrise, you can improve your physical, mental, and emotional well-being. In this blog, I’ll share 4 best morning habits that are easy, practical, and truly life-changing

Natural strength

Friends, when we wake up in the morning, we feel like strengthening our body, which is not only done by humans, animals also do, strength is a natural way of body to increase blood circulation in the body, when blood circulates, our every organ benefits a lot from it, there is one more benefit from this – if you wake up in the morning, you feel very lazy, science says that when you wake up in the morning and do body strength, then a signal goes to the brain that now it is time to wake up, if you do strength then you feel that now you have to get up or laugh, then When you get up in the morning, straighten your body.

4 Best morning habits

Benefits

lubricates the joint will increase their flexibility, strength. Taking this gives us energy in a second. For example, when we feel lazy while working in the office, at that time we straighten our hands/legs and get instant energy.

Danger ex-Heart attack,

Drink water

After 6–8 hours of sleep, our body loses water and becomes slightly dehydrated. That’s why the first urine in the morning appears darker and more acidic. At this time, our brain, skin and organs need hydration. But many people start the day with tea or coffee, which actually removes more water from the body because these are dehydrating drinks. I’m not saying to quit them completely, just avoid them right after waking up. Drinking tea or coffee on an empty stomach increases acidity, gas issues and even speeds up ageing. Start with water first to rehydrate your body.

more read

  • 1 kickstarts your metabolism  
  • 2 cuts extra fats   
  • 3 increase bowel movement 
  • 4 eliminates toxins
  • 5   increase skin glows 
  • 6 better hair
  •  7 reduce Bally fats  

you can make the water hot, warm room temperature, as per your choice   8 brain gets relaxed

extra read knowledge for fitness

Wash your eyes

Today we need to pay most attention to our eyes, after working all day on mobile, laptop, what happens to our eyes – dry eyes, eye strain, redness, itching, poor vision, I think everything can be fine, you just have to develop this habit in your life, I have a habit of pouring water in my eyes in the morning,

HOW TO DO IT– when you water your eyes, at that time first pour water in your mouth, because when you pour water the eyes open up, then it is very easy for me to pour water in my eyes, later clean your nose You will see how much mucus came out.

Science- It is believed that eyes are connected to nerves but eyes are really the nerves that get cleaned

Benefit- Eyes will get cleaned and sinuses will also get cleaned

Warning– Please do not put hot water in eyes

Use water– cold water, normal water (cold water is best) Oil pulling

Oil pulling means keeping oil in mouth and swirling oil all around, it can be done for 5 minutes to ½ hour,

 Modern name-oil pulling but in ayurvedic it is called gandush and Kavala, But how does it work- when we oil + water = not combine but oil + oil = combine

It works on the same principle, which covers our harmful microorganisms in fats, when we swirl oil in mouth then we attach the cilantro present in mouth, when we take out the oil then all the cilantro comes out.

Uses oils-coconut oil, sesame seed oil, mustard oil

the first meal

Step 1: Right After Waking Up

  • drink warm water(optionally with a teaspoon of ghee).
  • This helps activate digestion, cleanse your system, and kickstart metabolism.

 

Step 2: Light Pre-Breakfast Snack (15–30 minutes later)

Eat something light and natural:

  • eat almonds or peanuts (5–8 pieces)
  • A handful of soaked sprouts (like mung beans or black chana)
  • One seasonal fresh fruit (like apple, papaya, orange, banana, or guava)

 This small meal balances blood sugar, gives natural energy, and prepares the body for digestion.

 

Step 3: Main Breakfast (30–45 minutes after pre-snack)

Choose something light, sattvic, and easy to digest:

  • Moong dal khichdi (without spices, low on oil)
  • Steamed vegetables (bottle gourd, carrot, ridge gourd, etc.)
  • Oats porridge (made with water or milk, sweetened naturally with dates or honey)
  • Millet upma or daliya (broken wheat porridge)

❌ Avoid tea, coffee, bread, biscuits, processed cereals, or deep-fried items first thing in the morning.

more read

Forget Protein Powders, Embrace Roasted Gram – The Indian Fitness Secret

by

Introduction: Rethinking Fitness Nutrition

Forget Protein Powders, Embrace Roasted Gram – The Indian Fitness Secretaries -target Audience: Fitness enthusiasts (India & international), budget-conscious health seekers, vegans, and clean-eating supporters
Primary Keyword: roasted gram protein
Secondary Keywords: Indian superfood, roasted chana benefits, desi protein, whey alternative, budget-friendly protein

In a world obsessed with muscle-building supplements, fancy protein powders, and imported “superfoods,” there’s a silent revolution brewing in Indian kitchens. A humble, age-old legume is re-emerging as a powerful, natural alternative to lab-made supplements — roasted gram, also known as bhuna chana.

Used by Indian farmers, athletes, and rural communities for generations, roasted gram is not just a snack — it’s a complete nutritional package. Whether you want to build muscle, lose fat, or simply stay healthy, roasted gram could be your most underrated fitness ally.

Let’s explore how this desi superfood is giving protein powders a serious run for their money — and why it’s time to embrace our own food wisdom. lets check ayurvedic protein powder

Forget Protein Powders

What is Roasted Gram?

Roasted gram, or bhuna chana, is a variety of Bengal gram (black chickpeas) that has been dry-roasted without oil. It is commonly eaten as a snack — either whole, split (dal form), or powdered.

It’s crunchy, flavourful, and often paired with jaggery (Gur) in Indian homes — especially in rural areas. But behind that simple appearance lies an impressive nutritional profile.

Nutritional Profile of Roasted Gram (Per 100g)

NutrientAmount
Protein19–21g
Fiber10g
Carbohydrates60g (complex)
nutrientamount
Fat5g (healthy fat)
Iron5–6 mg
Potassium800+ mg
Magnesium150–180 mg
FolateHigh
Calories~360 kcal

Roasted gram is gluten-free, has a low glycaemic index, and is suitable for vegan/vegetarian diets.

Why Fitness Experts Recommend Roasted Gram

Let’s break down the reasons roasted gram is being hailed as a game-changer in the fitness world:

✅ 1. Complete Plant-Based Protein

Chickpeas contain all essential amino acids (though in smaller amounts of methionine). When consumed with whole grains or dairy, roasted gram becomes a complete protein source, ideal for vegetarians.

✅ 2. Supports Muscle Recovery

The protein in roasted gram supports muscle repair, growth, and tissue regeneration, especially when eaten post-workout. Its complex carbs also help restore glycogen stores naturally.

✅ 3. Better Satiety, Less Craving

Protein + fibre = fullness. This combo keeps you satisfied longer, reduces junk food cravings, and supports fat loss and weight management without calorie crashes.

✅ 4. No Bloating or Digestive Issues

Unlike some whey proteins that cause gas, bloating, or acne, roasted gram is easier on the stomach and more gut-friendly, especially for Indian digestive systems.

✅ 5. Incredibly Budget-Friendly

Whey protein: ₹2,000–₹3,000 per kg
Roasted gram: ₹60–₹80 per kg
For just ₹10–₹15, you can get the same amount of protein in a more wholesome form.

Roasted Gram vs. Protein Powders – Head-to-Head

FeatureRoasted Gram (100g)Whey Protein (30g scoop)
Protein~20g~24g
Fiber~10g<1g
Carbs (Complex)HighLow
Digestive IssuesRareCommon in lactose-sensitive
Artificial AdditivesNoneOften present
Cost per Serving₹15–₹20₹60–₹80
Satiety ValueHighLow
SourceNatural, localProcessed, imported

While whey has faster absorption, roasted gram offers slow and sustained release of amino acids, which is great for overall metabolism and muscle maintenance

How to Add Roasted Gram to Your Diet

Here are practical and delicious ways to include roasted gram in your fitness routine: check linkhttps://redcliffelabs.com/myhealth/food-and-nutrition/roasted-chana-10-benefits-you-need-to-know/

1. Post-Workout Chana + Jaggery Combo

After gym? Grab a handful of roasted gram with a small piece of jaggery. The jaggery gives quick glucose for energy recovery, while the chana helps in muscle repair.

2. Desi Protein Smoothie

Ingredients:

  • 2 tbsp roasted gram powder
  • 1 banana
  • 1 cup milk (or almond milk)
  • 1 tbsp peanut butter
  • 1 date or honey (optional)

Blend & enjoy. This smoothie is perfect as a breakfast or post-workout shake. more learn by desi protein

3. Roasted Gram Trail Mix

Mix with peanuts, fox nuts (makhana), dry coconut flakes, and a few raisins. Store in a jar and munch anytime hunger strikes.

4. Add to Salads & Bowls

Crushed roasted gram can be sprinkled on salads, buddha bowls, or used as a healthy chaat topping for extra protein and crunch.

5. Roasted Gram Paratha

Mix gram powder into your atta (wheat flour) to make high-protein chapatis or parathas.

Backed by Science

Studies on chickpeas and legumes globally show:

  • Help lower cholesterol and blood pressure
  • Support muscle protein synthesis when consumed post-exercise
  • Promote digestive and metabolic health
  • Reduce cravings and improve satiety

A study from the Journal of Nutrition and Metabolism (2020) concluded that legumes like chickpeas can match animal proteins in supporting strength gains when consumed with balanced diets.

 Ancestral Wisdom: The Original Protein Source

Before whey powders, bars, or supplements existed, our ancestors stayed strong and healthy with whole foods like sattu, bhuna chana, ghee, and desi ghee laddoos. Farmers, wrestlers, and even warriors consumed roasted chana with gur to build stamina and stay active for long hours.

It’s time we went back to basics and rediscovered what really works —sustainably and naturally.

 Common Myths About Roasted Gram — Busted!

“It’s just a snack, not a protein source.”

✅ Truth: With nearly 20g protein per 100g, it’s one of the best vegetarian protein sources.

❌ “It’s not complete protein.”

✅ Truth: When paired with dairy or grains (roti, milk), it becomes complete. Think roti + chana dal = complete protein.

“Whey is better for muscle growth.”

✅ Truth: Whey is fast-digesting, but roasted gram offers slower absorption, which prevents muscle breakdown during long gaps between meals.

 A Global Trend: Traditional Foods Are In

In the West, foods like:

  • Turmeric (Haldi)
  • Moringa (Sahjan)
  • Ashwagandha
  • Ghee

have gone viral as superfoods.

Now, roasted gram is being recommended by international nutritionists and plant-based athletes for its:

  • Sustainability
  • Cost-effectiveness
  • Nutrient density
  • Cultural rootedness

Why wait for foreign experts to validate our food? Let’s lead the change by promoting our desi superfoods.

 Who Should Eat Roasted Gram?

✅ Gym-goers and athletes
✅ Office workers & students
✅ Diabetics (low GI food)
✅ Elderly (easy to digest)
✅ Women (iron, folate-rich)
✅ Kids (growth + energy)
✅ Vegans & vegetarians

It’s also ideal for intermittent fasting windows, as it keeps you full without insulin spikes.

Pro Tips to Maximize Benefits

  • Buy plain roasted chana, not the salted or masala-coated ones.
  • Grind into powder and use in smoothies or dough.
  • Always combine with vitamin C (lemon, orange) for better iron absorption.
  • Store in air-tight containers to maintain crispness.
  • Pair with a source of healthy fat (like nuts) to enhance nutrient absorption.

Final Thoughts: Fuel Your Fitness with Local Power

Radhe Radhe

Roasted gram is more than just a snack — it’s a heritage superfood packed with protein, fiber, minerals, and centuries of wisdom. While the fitness industry pushes expensive powders, bars, and pills, we already have a desi protein hero that works — naturally.

So, whether you’re building muscle, losing fat, or simply staying healthy, roasted gram deserves a place in your daily routine.

Affordable. Accessible. Authentic.

action

Try replacing your protein shake for 7 days with roasted gram-based meals. Notice the difference.
If you’ve already made the switch, share your experience in the comments or tag us on Instagram with your desi fitness meals

read more

Increase Haemoglobin naturally with foods

by

Signs of low haemoglobin in body

Increase Haemoglobin naturally with foods – Often when people meet us, they say that no matter what we do, we always feel tired and we often say that we get enough sleep at night. We feel dizzy, have heartburn, shortness of breath, feel exhausted, as if we have been sitting for a long time and suddenly getting up cause’s darkness over our eyes. If you also experience all this then your body also has a lack of blood. Lack of blood is also called anaemia, in which the red blood cells and haemoglobin level become less than normal. If the amount of haemoglobin becomes less then weakness starts appearing in the body.

Due to lack of haemoglobin, one feels weak because the function of haemoglobin is to supply oxygen to different organs of the body. If oxygen is not supplied, the organs of the body will not be able to do their work properly, which leads to weakness in the entire body. But I want to share with you 5 specific foods that can correct very quickly if you consistently include these 5 foods then your body simply won’t suffer from low haemoglobin anymore. in this post to you can learn 5 powerful foods which is help of increase blood that is increase haemoglobin naturally with foods

first food that help quickly overcome blood deficiency

#1 MANGO

Mango contains very high quantity of vitamin C and folic acid, calcium, B vitamins and lots of fibre. Due to which it is very good for the stomach. Mango generates heat in the body but if you pay attention to three things then won’t cause any heat

  1.  eat mangoes in moderation,
  2. soak mangoes first
  3. drink Kachchi lassi,

#2 RAISINS

When grapes are dried, they are called raisins. But drying them gives more strength than the grapes themselves. Raisins contain a lot of iron which is a good food for increasing blood. If you consume raisins continuously for a few days, your blood will become thicker.

 3 effective ways to consume them for maximum benefits

  1. Take a handful of raisins and soak them in half a glass of water for 4 to 6 hours. Let the raisins swell and the water thicken. Chew them at mealtime and drink the water.
  2. Secondly, you can also eat raisins with milk. Take a glass of milk, add 10-12 raisins in it and let it boil and then eat it. Raisins with milk quickly increase haemoglobin.

3 .Raisins with curd-Put some curd in lukewarm milk and after mixing 10-12 raisins in it, the mixture contains probiotics and prebiotics bacteria which when consumed increases your B12. Eat this curd in the morning before having breakfast

#3 BEETROOT

There is a special thing in beetroot due to which it is so powerful and that is nitrates. When we eat beetroot, the nitrates present in the body get converted into nitric oxide in the body which opens the vessels. When the vessels open, the blood flow will be smooth and oxygen will reach easily. That is why eating beetroot does not cause fatigue. Include beetroot in your diet and you will never suffer from blood deficiency and also skin will be glow. Best ways to eat beetroot that is beetroot juice.

The next food for increasing blood which is very effective is plum.

#4 PLUM

  1. Plum can be significantly raising haemoglobin level, It contains iron, folic acid and vitamin C which not only increases blood count but also keeps you cool naturally and reduces excess body heat
  2. Do you aften feel like overheated, swatting, acidity, burning heads, burning feet, burning eyes, dark spots on face, then this food you can add your diets

 #5 POMGRANATES

Pomegranate contains iron, vitamin C, folate, antioxidants, which increase blood rapidly. Eating pomegranate increases the delivery of oxygen to the muscles

If you eating these five foods consistency then you increase your haemoglobin, you feel energetic, glowing skin ,

 

6 tips to get glowing and radiant skin?

by

Introduction

      Most of your reality struggle with getting healthy skin .so if you are eating a balanced meal and drinking enough water but still have bad skin then try these 6 tips to get glowing and radiant skin,

Tips 1 (Avoiding touching your face with your hands you look)

your hands carry bacteria’s ,oil dirt and that can transfer to your skin .this can cause breakout and irritation so, make a conscious effort to keep your hands off your face ,especially if you have acne or pimple prone skin ,always wash your hands before you touch your face and never press skin care products on your face .pat your skin gently with clear fingers when you are applying products .changing this small habit can really make a big difference

Tips 2 (Weakly neem steam)

neem has antibacterial properties this helps cleanse pores, reduce acne ,and leave your skin feeling refreshed haven research proven that neem has anti-microbial ,anti- inflammatory, antioxidant and even antiseptic properties ,so it as a potential to effectively treat many skin disorders’ you have to do this for the NEEM STEAM is boil a handful of neem leaves in water and let it simmer .once the water turns green and is boiling COVER THR TOWEL OVER YOUR HEAD AND TAKE A STEAM FOR 2 TO 5 MINUTES follow up with splash of cold water to close the pores. If you want more knowledge about glowing skin then link for you

Tips 3 (Using coconut oil as a makeup remover)

using chemical -cleansers to remove your makeup is not very good for your skin instead of chemicals try using cold -pressed coconut oil as a make up remover and skin nourisher gently massage it into your face in a circular motion, then wipe it off with a damp cloth coconut oil is rich in LAURIC ACID whish hydrates and fights bacteria, leaving your skin soft and glowing skin.

Tips 4 (Using a chilled jade roller)

jade rollers are known to heal and contour your face. you can improve its effectiveness by first colling your jade -roller all you to do is put it in the fridge for 10-15 minutes before you want to use it the coolness helps reduce puffiness. enhance circulation, and tighten your skin, spend just five minutes rolling upward and outward for beautiful -glowing skin.

Tips 4(Glow from within with butterfly pea tea)

Glow from within with butterfly pea tea, studies show that butterfly pea flowers are rich in flavonoids. which make it able to fight free radicals, or reduce its effect of photoaging or aging Couse by sun -exposure. all you have to do is steam a few of these flowers, they will release natural oils in your steamer. Mix it with a glass of water and drink it. you can make a butterfly pea -cooler by adding mint leaves and soaked chia seeds and enjoy it. learn more to this website

Tips 6(Use a night time, turmeric ghee balm daily)

end your day with a luxurious turmeric ghee balm mix a pinch of turmeric powder with a spoon of pure ghee and massage it on your face before bedtime. this BALMS DEEPLY HYDRATES, HEALS BLEMISHES and add the glow on your face by morning. remember to use an old pillowcase to avoid staining them .so these are six unique tips to help you get glowing skin

APPLE

Apply have 4.5gm of fibre which is also called pectin, pectin again slows down the digestion and keeps way from craving in between meals .it is the 4pm snack when usually you take some junk foods with caffeine. one medium size apple will suffice the hunger pangs until dinner time.

Apple cinnamon tea is the best combination and both these ingredients play a crucial role in belly fat reduction.so, learner please follow this 6 tips to get glowing and radiant skin your skin care routine thank you

6 simple ways to get glowing skin with collagen

by

what is collagen ?

👉We all know that collagen is the main component of our skin. Skin glow and elasticity can be improved with collagen. Some studies have even proved that collagen reduces skin wrinkles and roughness. This post to learn 6 ways to get glowing skin

No matter how much we love from outside, if we don’t nourish ourselves from inside, it will be of no use

Collagen acts as a fertilizer for our skin. It is a structural protein of our skin.

What is structural protein?

Structural proteins are proteins that make up living organs and maintain their shape and structural integrity. Some common structural proteins are keratin, collagen, actin, and myosin.

Collagen is produced naturally in our body. 30% of the overall protein in the body is collagen. It is a component of the skin, bones, ligaments, muscles, tendons and it binds all the different parts of the body like a glue.

And do you know what collagen is? It is a Latin word derived from cola which means ‘cola’s glue.

There are different types of collagens in our body like these types are

Types 1 collagen

> Makes skin elastic and flexible is made

Types 2 collagen

>Provides cushioning

Types 3 collagen

>Supporting organ

There are 23 different types of collagens

BENEFITS

1 IMPROVES SKIN ELASICITY

2 ENHANCE HYDRATION

3 REDUCES WRINKLES, FINE LINE, AND SAGGING,

4 STRENGTHEN BONES

5 SUPPORT BONES FORMULA AND CARTILAGE

So, know doubt collage very essential components of our body.

But problems as we grow older, the production of collagen in our body gradually decreases, so most of the people experience all these things when they grow old.

1 wrinkles and fine line

2 sagging skin

3 dry skins

4 thinning skins

5 reduced skin elasticity

6 uneven skin types

7 weak hairs                                                                                                                     

So, know we discourse 6 ways to improve your collagen Diets

1 Diets

Some scientific research has shown that many fruits contain certain nutrients that boost collagen production and include them in your diet.

benefits

1 wrinkles and fine line

2 sagging skin

3 dry skins

4 thinning skins

5 reduced skin elasticity

6 uneven skin types

7 weak hairs

Non veg foods

Chicken, fish and bone broth are very good sources of collagen. They contain amino acids that support the production of collagen in our body.

Veg foods

Ex citrus fruits, green leafy vegetables, nuts & seeds, berries, (blue berries, black berries etc.) garlic, etc.

2 supplements

Collagen supplements reduced our wrinkle and improve our elasticity it makes our skin naturally hydration. There are many collagen supplements available in the market but I recommend them HK VITAL brand

3 avoid sun exposure

Direct sunlight damages our body, you know

You know that there are two types of UV rays: UVB and UVA

UVB These are called aging rays, which cause photoaging and spine lines, wrinkles, and sagging of the skin occur quickly.

UVB these are called burning rays Due to which the outer layer of the skin can get damaged and the bone gets damaged due to these burning rays. Direct light rays can damage our DNA and can also cause skin cancer. That is why we brought broad spectrum sunscreen

4 avoid excess sugar

Sugar molecules bond with collagen fibres this process is call glycation. Due to which our collagen becomes weak and low skin elasticity, visible signs of aging, decrease in skin’s glow, so it is said that sugar is not good for our skin, so we should avoid natural sugar. More learn about sugar

5 quality sleep

You know how much sleep once take, according to national sleep foundation academy adult should sleep 7 or more hours per night, what types of activities are happening while we are sleep, our body going to recovery mode there will be himself detoxification, memory consolidation, hormone regulation, muscle growth and repair. That time collagen production pick on our body.

6 avoid smoking

We all know that smoking speeds up ageing as the skin does not get the required nutrients. Excessive smoking restricts blood flow, which deprives our skin of oxygen supply.

Smoking increases oxidative stress, free radicals and antioxidants in your body which cause cell damage.

How sugar is not good for health

by

What is sugar ?

Sugar or white sugar is what we use in our daily lives with tea or coffee. It is made from sugar. There are many steps in the processing of sugar and the final end result is refined or white sugar.

Types of sugar category

  Today I will share with you how sugar is not good for health. There are many categories of sugar. If we look at its chemical structure, it is a carbohydrate. It gets digested in your body and provides energy; it gives instant energy. Now we will know how many types of sugar there are. There are two types of sugar.

1 monosaccharide and disaccharides,  in which there are sub-categories like fructose, glucose, galactose, lactose, maltose and sucrose. You get fructose in fruits and vegetables and lactose is found naturally in products like dairy and talking about glucose, it is found naturally in the juices of fruits and plants. Whatever has been discussed till now, medical codes and cases will not be included in it. Medical conditions like diabetes or PCOS, there will be a separate discussion for all of them

 How to overcome Sugar addiction?

Are you addicted to sugar or things made from sugar, because both are very different, though sugar appears to be a common ingredient in both. If someone likes to eat nuts, chocolate ice cream, cookies, etc. then the surprising thing is that sugar is just one of the ingredients in all these. Fat, oil, protein, all these things are mixed with sugar to make the final product and that final product is very tasty. People eat this recipe again and again, or the sugar definitely makes them tasteless, but it does not mean that they are addicted to sugar. They have got the knowledge of food sciences; by making good use of it, chefs and bakers make tasty dishes, which the customers prefer again and again. The food items and dishes which they like immediately, can also be called hyperpalatable products because of their taste, which always seem appealing. If you do not understand the definition of addiction a little, then trying to understand, addiction can be compared to a addiction. Craving for something or being so dependent on something that your day cannot be lived without it is called addiction. Addiction is a more intense condition where you cannot function without that addicted thing. There is neither any benefit nor any harm in eating sugar if it is consumed in limited quantity.

Sugar vs jaggery vs honey

After the processing of sugar, the white sugar residue and the sugar actually do not have any benefits other than sweetness. Naturally, if we see, we do not get any minerals or vitamins from it. Or if we discuss about jaggery, then it is a combination of molasses which is at the final stage of making sugar but it is not processed completely, so some nutrients remain in it due to which its hype and market value increases. If you do not have proper minerals and vitamins, then you will have to eat about 100 gums of jaggery, which will not be good for health because 100 gums of jaggery contain calories, which can contribute to your weight gain. Now let us know that nutritional benefits are necessary in honey as compared to white sugar and at the same time it also has a little antioxidant, but the matter again comes back to the fact that if you want proper nutrition from honey also, then so for that also you will have to intake 100 grams, which is not recommended. If you want more knowledge

If you eat anything with one or two grams of sugar, jaggery or honey, then your body will not get much vitamins or minerals.

If you like the taste of one of the three things then you can choose it. If we talk about calories, there are about 19-20 grams in all of them. Honey or sugar, jaggery should be only a small part of your diet and not the entire diet.

Alternative of sugar

Here we come to know about artificial sweeteners or options like stevia. There are some claims in favour of artificial sweeteners as well as against them but the feeling is that for now, all the popular artificial sweeteners available in the market are safe to eat and should be used within limits. You can find artificial sweeteners in many types of products like diet coke, diet Pepsi etc. or even in sugar free products, you can find low calorie or zero calorie sweeteners. Stevia which is mostly treated as a natural sweetener can be counted as another substitute which is healthy and, in a way, has zero calories. Some people do not like its taste. By using these products, different types of products can be seen in the market, some make drinks, some make yogurts or some make sweets. But you must remember that it is not normal to consume sweet sugar or artificial sweeteners in the pursuit of eating healthy food.

Making healthier choice

There is sugar in everything, but that doesn’t mean that all those things should become a part of your diet. Consuming things in moderation becomes smart with time. There is an excess of sugar in everything, so we should consider sugar as sugar and consume it in limited quantity as per requirement

. The main thing is how is your diet for the whole day. If you want to more leaning my blog site then click blog.

Five foods to live longer and healthy life

by

INTRODUCTION

Many of you are becoming more health-conscious wellness conscious today, and that’s a very good thing because you are recognizing the value of your body. So today let me help you on your wellness journey, by telling you about five categories of foods that could help you live a longer, healthier life.

The 5 categories foods we have is

1 GREEN LEAFY VEGETABLE

2 BERRIES

3 NUTS

4 LEGUMES

5 WHOLE GRAINS

Let’s start to learn first about of five categories foods first one is.

1 GREEN LEAFY VEGETABLE

lets start on five foods to live longer and healthy life

  • Green leafy vegetable like spinach, kale, Broccoli, moringa leaves, turnip greens and methi leaves are nutrient powerhouses. They are full of vitamins, minerals and antioxidants, which help your body fight against inflammation AND OXIDATIVE STRESS these two things are the major causes of again, even some studies have proven that diet, rich in leafy greens, reduce the risk of chronic diseases like heart diseases and cancer. To use green leafy vegetables, you can use this recipe.

– The ingredients you need are two cups kale or spinach chopped dressing two tablespoon olive oil one tablespoon lemon juice one fourth avocados sliced two tablespoon sunflower seeds optional one teaspoon black pepper and salt to taste to make this super leaf bowl., massage kale or spinach with little olive oil and lemon juice until tender arrange the green in a bowl and top avocado and sunflower seed. Drizzle with the prepared dressing and serve fresh.

2 BERRIES

Berries like a blueberry, strawberries, raspberry contains anthocyanins. Anthocyanins are antioxidant, which helps PROTECT CELLS FROM DAMAGING and reduce inflammation there is research that also that berries can improve brain health and lower the risk of age-related diseases like Alzheimer.

Lets make a delicious healthy berry chia  pudding .the ingredients you need are half cup almond milk  or plant based milk of your choice three tablespoons chia seeds half cup mixed berries, blueberries,raspbarries,etc.one teaspoon honey or maple syrup optional to make this very chia pudding .start by mixing almond milk and a chia seed in a bowl let it sit for 10 minutes ,stirring occasionally refrigerate at least for 3 hours or overnight till in thickens. Layer the chia pudding with berry in a jar or bowl and drizzle with honey or syrup if desired.

3 NUTS

Nuts will make you live longer are nuts. whether it is almonds walnuts, or pitchouts are full of healthy, fats, fibre and protein. Regularly eating a small portion of nuts can give many benefits like good skin, strong hair, and even improve cardiovascular health. Make this unique nut and herb pesto WITH WHOLE GRAIN PASTA TO INCLOUDE NUTS IN YOUR DIET.

the ingredients you need are

  • half cup walnuts or almonds two cups fresh basil or spinach one forth cup olive oil juice of half lemon salt and pepper to taste whole grain pasta. start by blending walnut, basil or spinach, olive oil lemon juice salt and pepper into apes to consistency. Cook whole grain pasta according to the package instructions and toss with the pesto. SERVE WARM WITH A SPRINKLE OG CRUYSHED NUTS ON TOP 

4 LEGUMES

So, example like beans, lentils, and chickpeas. THESE PLANT BASED PROTEINS ARE RICH IN FIBER this support gut health and help regulate blood sugar level. LEGUMES CAN ALSO HELP YOUR BODY WEIGHT CONTOL reducing cholesterol and risk of heart disease.

Now let’s make legume

             And veggie stir fry. your ingredients could be one cup chickpeas or lentil cooked .one cup broccoli florets one bell paper slide one carrot sliced thinly two tablespoons soya sauce one tablespoons sesame oil half a teaspoon of ginger mince. Start by heating sesame oil in a pan and sauté ginger until fragrant.  Add broccoli, bell pepper and carrot. Stir fry for 5 to 7 min. toss in chickpeas or lentils and soya source. Cook for an additional two minutes.

5 WHOLE GRAIN

Like oats, quinoa, and brown rice whole grain are fantasies source of fibre, B vitamins, and antioxidants. They have been linked with the lower risk of heart diseases diabetes and even certain cancer. And incorporating whole grains into your meals is simple and can make a good amount of difference in your overall health.

Now let us make whole grain parfait.

      For this dish, you will need half cup cooked oats or quinoa cool, half cup plant-based yogurt one fourth cup mixed barriers two tablespoon crushed nuts almonds or walnuts’ teaspoon honey start by layering oats or quinoa, yogurt and berry in a glass or bowl. Sprinkle with crushed nuts and drizzle, honey or syrup serve immediately for healthy breakfast  or snack.

       So, these are five foods to live longer life and healthy life is the must important your life that can help you live longer. add into your die…have a good life .

Top five foods items to lose belly fat for naturally at home

by

Introduction for belly fat

Belly fat—it’s stubborn, frustrating, and often the first thing people want to lose when starting their fitness journey. When your fat lose is better than your goal is to feel better in your clothes or reduce your risk of chronic diseases, targeting belly fat takes more than endless crunches or quick-fix diets. So, I share with you top five foods items to lose belly fat for naturally at home, sin ayurveda it said that when kappa dosha increased in your body there is a significant increase in belly fat so let me suggest some food. items that can help you reduce belly fat. you may not find the results immediately but with consistency you may achieve it

So, lets started on how to lose belly fat with foods naturally at home?

1 FENUGREEK OR METHI SEEDS

Methi seeds are loaded with many nutrients and one of which is galactomannan it is water-soluble content which helps to reduce the craving at odd time your metabolism also increases to a great extent which results in reduced belly fat.

All you have to do is take hand full of methi seeds roast them and then grind them up into a powder. have one tablespoonful of this powder every day in the morning wit a cup of warm water, this should be taken on an empty stomach, alternately you can soak the methi seeds overnight and have them in the morning on an empty stomach.

2 CINNAMOND

it has been researched that cinnamon increases the brown fat which is considered as goods this will ensure a reduction in the fat around belly region which is called as white fat in a saucepan boil 1 glass of water and add 1 cinnamon stick boil it until the water cells this will ensure a reduction in the fat around belly region which is called as white fat.

become half, have it every day in the morning with an on empty stomach. cinnamon will ensure the reduction of white fat around the belly and it also increases metabolic activates

3 DRY GINGER POWDER

lets start on top five foods items to lose belly fat for naturally at home third one is dry ginger powder

Dry ginger powder has agents which are thermogenic in nature this means that it as the ability to produce more heat by boosting metabolism which ensures the burning of excess fat

Take one tablespoon full of dry ginger powder which is called even as sooth with warm water and consume it, if you do not have powder then you can consume dry ginger in tea

4 BARELY OR JAU

This is a types of cereal that contains resistant starch this starch slows the digestion which keeps you satiated for a longer period and also helps to reduce cravings ,it is also rich in Fiber .this helps to reduce belly fat .you can replace rich with barley for dinner .the best way to have barley is to have it in the form of khichdi  instead of lentils and rice, you need to make khichdi with lentils and barely ,the best dinner anyone can have

HAPPLE

Apply have 4.5gm of fibre which is also called pectin, pectin again slows down the digestion and keeps way from craving in between meals .it is the 4pm snack when usually you take some junk foods with caffeine. one medium size apple will suffice the hunger pangs until dinner time.

Apple cinnamon tea is the best combination and both these ingredients play a crucial role in belly fat reduction

 

You can try either one or all these 5 different combinations to manage this belly fat.

You just have to be regular and consistent along with this exercising and walking is a must eat these various items to melt away the belly fat.

thank you guys …….