Healthy Indian Recipes  >  Antioxidant Rich Indian   >  

Paneer Bell Pepper Balls, Indian Healthy Starter,   Healthy Guava Snack,   Roasted Bell Peppers, Capsicum,   Amla Sabji, Indian Gooseberry Accompaniment,   Rajgira Buckwheat Brown Rice Flour Khakhra,   Cauliflower Greens Paratha,  

Plum Infused Water,   Blueberry Strawberry Smoothie Recipe,   Fresh Herbal Tea, Tulsi, Mint and Ginger Drink for The Common Cold,   Strawberry Lemon Basil Infused Water,   Pomegranate Pear Infused Coconut Water,   Avocado Spinach Smoothie,  

Avocado Salad,   Antioxidant, Protein Rich Healthy Lunch Salad,   Cabbage, Carrot and Lettuce Salad,   Cabbage, Carrot and Lettuce Salad,   Lettuce and Bean Salad,   Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing,  

Antioxidant Rich Desserts | Antioxidant Rich Indian Desserts | 

Antioxidant Rich Desserts | Antioxidant Rich Indian Desserts | 

Yes! We’ve got a separate section for all those who have got a sweet tooth. Get your desserts loaded with antioxidants and maintain a healthy and glowing skin. All these desserts are to be prepared using fresh fruits and healthy seeds to give you a boost of antioxidants. These are compounds which help to fight the harmful free radicals in the body, reduce inflammation and maintain health of cells and organs. The antioxidants also help build our immunity to fight a variety of diseases. 

We have carefully chosen recipes which avoid too much cooking, as cooking will lead to destruction of some amounts of antioxidants. Moreover preparation of all these desserts avoid the use of too much sugar. 

Antioxidant Rich Indian Desserts

For the ladoo lovers we have a special recipe Oats and Mixed Nuts Ladoo. It is a treat for the sweet tooth. Oats dry fruits ladoo is made with a nutritious combination of oats, jaggery and nuts.

These delicious healthy oats laddu scores a 10/10 on the nutrient scoreboard, as fibre-rich oats help lower cholesterol while jaggery and sesame seeds boost your iron levels. The tit-bits bound in protein which are building blocks of our cells and also omega-3 fatty acids which helps to reduce inflammation in the body and prevent the onset of other chronic disease.

Dry fruit barfi recipe | healthy coconut dry fruit barfi | no sugar dry fruit bars is a nourishing sweet treat minus the sugar. Walnuts are a delicious way to add extra nutrition, flavour and crunch to a meal. They have protein and powerful antioxidants which fight free radicals and slow down inflammation in the body due to the eating of processed foods. Like walnuts and almonds, pistachios can also cut heart disease risk. Its high monounsaturated fat content may actually lower cholesterol levels in the blood. Thus the nuts in healthy coconut dry fruit barfi are a wealth of nutrition.

The perfect mix of rich flavours and texture with nutrition is what describes dry fruit healthy balls. This pick me up sweet is a wise pick for all those who are looking for a healthy dessert.

We suggest one no sugar dry fruit and coconut ladoo at snack time to satisfy your hunger pangs and sweet tooth simultaneously. These are filled with necessary protein and good fats by addition of nuts, coconut and coconut oil, which will avoid binge eating and weight gain.

Dates lend fibre, while walnuts and almonds are a good source of omega-3 fatty acids . Fibre is necessary to maintain a healthy digestive system and omega 3 fatty acids work towards a healthy heart. While we would not recommend this dry fruit ladoo to diabetics, heart patients and weight watchers can include in their diet in restricted quantities occasionally.

Antioxidant Rich Desserts for Weight Loss

Strawberry oats pudding recipe | healthy oat strawberry pudding | oats strawberry overnight pudding for weight loss | creamy strawberry oats pudding | sugar free pudding is an awesome way to start your day, with its lusciously creamy mouth-feel and fruity taste!

In the morning, when the oats, berries and almond milk have become acquainted with each other, you are in for a pleasant surprise! This healthy oat strawberry pudding is a storehouse of protein and vitamin C, two nutrients which are extremely necessary for the health of every cell in the body. This protein rich breakfast option which isn’t loaded with many calories or fat, is a perfect choice to satisfy your taste buds and satiate your tummy too! The vitamin C acts as an antioxidant to boost immunity. 

Date and almond balls is a nourishing Indian dessert to end your healthy meal. Almonds in date almond coconut balls are a very good source of vegetarian protein, which helps nourish the cells of our body – from skin to all the organs as well. They are rich in flavonoids and vitamin E, both of which ward off the harmful free radicals from the body, which otherwise can be a cause of chronic diseases like cancer and heart disease. Their high MUFA (mono unsaturated fatty acids) help reduce inflammation in the body.

These almond date balls are a healthy dessert for weight-watchers and heart patients to even those suffering from high blood pressure . Diabetics need to be slightly cautious about adding this dessert to their meals. They can include one occasionally as dates have a glycemic index of 43 to 55, but they need to balance their carb intake accordingly.

After lots of hard work, we have finally found a healthy Indian date almond cake recipe. To make a cake without plain flour and sugar is not easy. Here in thiseggless date and almond cake we have used dates as the sweetener and oats to bind the cake.

See why we think this is a healthy Indian date almond cake recipe? 1 cup of dates (90 gm) used in the recipe gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth.

Note that butter used in healthy Indian date almond cake recipe has a short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Research shows that small amounts of butter has positive effects on heart health and diabetics. Also butter is a healthy fat.

With the soothing flavour or coconut milk, the pleasant sweetness of honey, the unique texture of chia seeds and the juicy crunch of fruits and nuts, this Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts is truly an exciting treat. You can vary this recipe by topping it with any seasonal fruits, and by using green apple instead of regular apples.

Stored in the refrigerator in a covered container, this pudding stays good for two days. It is perfect for endurance athletes as chia seeds are high in fat and low in carbs. This pudding is also a good source of alpha linoleic acid, which is an antioxidant essential for energy production in the body. It helps runners to maintain high energy levels.

Date oats berries granola bar recipe | healthy oats and dates nuts bar | no sugar Indian oats and dates bar is a nourishing way to fulfil your hunger pangs. 

The combination of ingredients in the healthy oats and dates nuts bar is such that they balance each other in flavour and texture, giving you a heavenly experience. Further the wise choice of ingredients make them rich in protein, fibre, antioxidants, omega-3 fatty acids and many other vitamins and minerals. These are a perfect pick me nutritious bar for people of all ages. While heart patients and weight watchers can include these healthy bars in their menu, because of the use of ample quantity of dates and honey.

Vegan Oats and Coconut Milk Pudding,   Mixed Fruit Shrikhand, Healthy Diabetic Recipe,   Strawberry Oats Pudding,   Coconut Chia Pudding with Mixed Fruits,   Oats and Mixed Nuts Ladoo ( Healthy Laddu),   Dry Fruit Ladoo, Healthy No Sugar Indian Dessert,  

Apple Carrot Juice,   Palak Kale and Apple Juice, Kale Spinach Apple Juice,   Spinach and Mint Juice,   Amla Ginger Juice,   Muskmelon, Apple and Green Grapes Juice,   Apple Magic, Lemony Apple Juice,  

Antioxidant Rich Smoothies | Antioxidant Indian Smoothies | healthy Antioxidant Smoothies |

Here are some healthy Indian smoothie recipes for those who love fruits and occasionally look forward to some variety instead of eating a whole fruit and also for those who don’t enjoy fruits as smoothies become a sneak way of adding antioxidant rich fruits to their diet.

These Antioxidant Indian Smoothies are prepared by combining fruits and vegetables rich in antioxidants along with milk and curds while avoiding sugar. They are a perfect choice when you want to have something chilled and refreshing. These delicious smoothie recipes are easy to prepare.

16 antioxidant rich vegetables for smoothies in India. list of antioxidant rich vegetables for salads in India.

1. Carrots. See recipes using carrots. Carrots have Beta Carotene which is a powerful Antioxidant . It helps fight free radicals which do damage to our cells. The net result is lower body inflammation.
2. Spinach (Palak). See recipes using spinach. Spinach is a great Antioxidant and also one of the best vegetables to reduce cellular inflammation. Cutting out processed foods and sugar will go a long way in living a healthy lifestyle. One of the antioxidant found in spinach is factor CO-Q10 which is very important in strengthening your muscles, especially heart muscles and pump blood to different parts of your body. See Indian avocado spinach pear smoothie recipe | healthy pear smoothie with avocado and spinach| pear avocado spinach smoothie |
3. Broccoli. see our Indian recipes using broccoli. Broccoli and other cruciferous vegetables are rich in Antioxidants which helps remove harmful substances called free radicals. But remember to consume a rainbow of colorful vegetables and fruits daily. Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods.
4. Sweet Potato. see our Indian recipes using sweet potatoes. Sweet Potato is a Boon for Boosting Immunity : The credit for this too goes to the ‘Antioxidants’, especially vitamin C. It helps build immune cells (WBC) thus forming a line of defence against all types of infections. 
5. Red Pumpkin. see recipes using pumpkin, bhopla. The magical combo of antioxidants and vitamins A and Vitamin C  create a shield against cancer cells.
6. Cabbage. see Indian reicpes using cabbage. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. The antioxidants help in removal of harmful substances from our body called free radicals.
7.  Lettuce. see recipes using lettuce. Lettuce  Abounds in Vitamin A – Stops Inflammation and Improves Eyesight  : The antioxidants like vitamin A benefit us by ceasing the inflammation in the body which otherwise cause damage at cellular level. It also works with vitamin C to stop free radical damage.
8. Tomatoes. see Indian recipes using tomatoes. Powerful Antioxidant: Tomatoes are extremely rich source of Lycopene. Lycopene is an antioxidant which scavenges the free radicals that causes cellular inflammation. Inflammation is the major cause of all the diseases.
9. Purple Cabbage (Red Cabbage). see Indain recipes using red cabbage. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.
10. Red Bell Pepper (Red Capsicum). Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum.  
11. Onion. see Indian recipes using onions. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. This antioxidant exhibits anti-inflammatory properties to ward off the free radicals which would otherwise harm our healthy body cells. This in turn prevents the onset of various chronic diseases like cancer, heart diseases etc. 
12. Garlic. see Indian recipes using garlic. An antioxidant protects the cells of the body from damage by harmful molecules called free radicals. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is known to lower cholesterol  and thin the blood, which helps to prevent stroke.
13. Avocado. Avocados are rich in monounsaturated fatty acids (MUFA) which help to manage the cholesterol levels within normal limits. They also help reduce inflammation in the body and prevent blockage of arteries – one of the main reasons for heart attacks. The fiber in avocado (5 g) and the healthy fats (11 g) along with low carbs (6.3 g) aids in weight loss. See detailed avocado benefits. 
14. lemons. Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.
15. Cauliflower. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant.
16. fenugreek leaves. Methi leaves are low in calorie, powerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. See all benefits of methi leaves here.

12 antioxidant rich fruits in India

1. Muskmelon abounds in a key nutrient vitamin C, which strengthens our immune system by building our immune cells – white blood cells (WBC). This low-fat and high antioxidant fruit holds the capacity of reducing inflammation in the body and thus protecting your arteries and in turn heart. See detailed benefits of muskmelon. 

2. Mango. The most important role Mango has is to build our immune system by building our white blood cells (WBC) and in turn help to keep diseases like common cold and cough at bay. See mango banana spinach smoothie.

Mango, Banana and Spinach Smoothie Bowl

3. Papaya. Being rich in Vitamin A and Vitamin C, it helps to protect against heart diseases by oxidising the excess Cholesterol. Papaya is low in carbs and therefore does not raise blood glucose levels and relives constipation. See papaya smoothie recipe | healthy Indian papaya smoothie | papaya smoothie with curds and milk| 

papaya smoothie recipe | healthy Indian papaya smoothie | papaya smoothie with curds and milk |

4. Oranges. Oranges, Sweet Lime (Mosambi) Citrus fruits : These fruits are low in calorie and rich source of fiber. They are also low carb and high in Vitamic C.

5. Strawberry. Strawberries are chock-full of a phytonutrients, which are good antioxidants and reduce body inflammation. This pink-red coloured fruit abounds in vitamin C. You will be surprised that a cup of strawberry is enough to fulfills your day’s requirement of vitamin C, which helps in building a healthy immune system and keeping all types of infections away. See strawberry yoghurt smoothie recipe | healthy no sugar Indian strawberry smoothie | strawberry curd smoothie with banana | 

strawberry yoghurt smoothie | healthy no sugar Indian strawberry smoothie | strawberry curd smoothie with banana |

6. Guava. (Peru) : After amla, guava is a fruit, which is packed with immune building Vitamin C (275.5 mg / cup). Guavas are a great source of fighting bacteria, which cause diseases like common cold and cough.

7. Pineapple. Packed with vitamin C (64.7 mg / cup), pineapple is one such fruit which boosts immunity. They help build our line of defence against diseases by building white blood cells (WBC).

8. Apple. Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. See oats apple almond milk smoothie or blueberry apple smoothie recipe | healthy apple blueberry smoothie | blueberry apple and curd Indian smoothie | 

oats apple almond milk smoothie recipe | Indian apple and oats breakfast smoothie | healthy cinnamon apple smoothie with oats |

9. Watermelons. Watermelon is low in calories and full of water, thus is good for weight loss too. Citrulline in watermelon has been studied for its effect on heart function and it was revealed that it improves heart function and helps in the treatment of heart failure. See melon and watermelon smoothie recipe. 

Melon and Watermelon Smoothie, Melon Smoothie Recipe with Yogurt

10. Blueberries. 1. Powerful Antioxidant : Blueberries have great antioxidant value, especially anthocyanins, which help to fight cancer and degeneration of cells. 2. Good for Skin : The antioxidants also help to fight harmful free radicals and reduce wrinkles on your skin. See peanut butter blueberry almond milk smoothie.

peanut butter blueberry almond milk smoothie recipe | blueberry peanut butter Indian smoothie with banana | blueberry peanut butter smoothie with almond milk |

11. Raspberry.

12. Peach. Peaches are not very high in calories and a good source of fibre. Thus they have a good satiety value. You can have them in between meals while on weight loss regime.

Try our fruit and vegetable smoothie like Avocado Spinach Pear Smoothie and Papaya and Green Apple Smoothie.

Indian avocado spinach pear smoothie recipe | healthy pear smoothie with avocado and spinach | pear avocado spinach smoothie

We also have lactose free smoothie Healthy Peanut Butter Blueberry Almond Milk Smoothie.We also have a unique smoothie recipe which you would love to taste Carrot,Tomato and Egg Smoothie.

carrot tomato egg smoothie recipe | Indian vegetable egg smoothie | healthy capsicum, carrot egg smoothie | protein egg smoothie | protein shake with eggs |

Blueberry Raspberry Strawberry Smoothie, Triple Berry Fruit Smoothie,   Melon and Watermelon Smoothie, Melon Smoothie Recipe with Yogurt,   Carrot, Tomato and Egg Smoothie,   Mango and Pineapple Smoothie,   Blueberry Green Almond Milk Smoothie, Powerful Antioxidant Smoothie,   Avocado Spinach Pear Smoothie, Healthy Smoothie,  

Healthy Broccoli Paratha for Kids Tiffin,   Cauliflower Greens and Besan Muthia,   Spinach Dosa,   Broccoli Broth, Healthy Clear Broccoli Carrot Soup,   Bean Sprouts and Suva Tossed Salad,   Muskmelon and Orange Juice,  

What is Lycopene?

Lycopene is a carotenoid and Phytonutrients. Cartenoids are plant fat soluble pigments that make the rich colours in fruits and vegetables. Phytonutrients (Anit Oxidants found in plant life) comes from the Greek word “phyto” meaning plant. They are chemicals found in plants which help fight against fungi, bugs and germs and found in fruits and vegetables.
So Lycopene is a powerful antioxidant and has a great ability to fight the damage caused by free radicals to our cells in the body. Higher levels of Lycopene in the blood may reduce the risk of cancer and other diseases and decrease cellular inflammation.
 

Where is Lycopene found?

Lycopene is found in red fruits and vegetables.

Is Lycopene made by the body?

No, you must get Lycopene from your daily diet. The body does not make it.

What are the sources of Lycopene?

Tomatoes. When one thinks of Tomatoes, only Lycopene comes to mind. Include tomatoes in your diet. The effect of cooked tomatoes is better than having raw tomatoes as cooking breaks down the tomato cell walls making lycopene easily available for usage. So you’re better off having Pasta in Tomato Sauce or Tomato Soup instead of having chopped tomatoes to at. You may get upto 5 times more Lycopene by cooking your tomatoes. Also having your tomatoes in Salads with Olive Oil (basically with a fat) will increase the body’s ability to absorb Lycopene.

	List of Lycopene Rich Foods
1.	Tomatoes
2.	Grapefruit
3.	Watermelons
4.	Papayas
5.	Guava
6.	Red Cabbage
7.	Carrots
8.	Mango

	What are the benefits of Lycopene?
1.	Powerful Antioxidant : Being a powerful antioxidant it’s a faster way to detox your body from the effects of processed foods and toxins you consume through foods which have been made with pesticides.
2.	Protects the Heart : Lycopene rich foods prevent the oxidation of LDL (bad cholesterol) from clogging the arteries.
3.	Good for Eyes :Lycopene provides the body with lots of Vitamin A which prevents macular degeneration of the eye leading to blindness.
4.	Alzheimer’s and Parkinson’s : Lycopene rich diet is linked to the reduction of wear and tear of brain cells by oxidation as it’s a strong Antioxidant.
5.	Slows down Cancer : Being a powerful Antioxidant which fight inflammation and body cell damage resulting in slowing down various cancers.
6.	Bones stay Strong :Lycopene reduces oxidative damage to the bones that cause it to be brittle and lead to easy fractures. Don’t forget that Calcium and Vitamin K are crucial for strong bones.

Tomato, Orange, Carrot and Papaya Juice,   Walnut and Cherry Tomato Salad, Quick Cherry Tomato Salad,   Broccoli, Carrot and Paneer Subzi,   Mixed Vegetable Juice for Weight Loss, Beetroot Carrot Tomato Juice,   Zucchini and Carrot Pancake,   Papaya Peanut and Capsicum Salad, Raw Papaya Peanut Salad,  

What are Flavonoids? Phytonutrients ( Anti Oxidants found in plant life) comes from the Greek word “phyto” meaning plant. There are thousands of chemicals found in plants called Phytonutrients or Phytochemicals which help fight against fungi, bug, pollution, sun and germs and found in fruits and vegetables. Flavonoids are one class of Phytonutrients found in plants and provide them with their colourful pigments. There are thousands of chemicals found in plants which help fight against fungi, bug, pollution, sun and germs and found in fruits and vegetables.

Hence, eating a diet from plant based foods will help you get the benefits of these rich nutrients. Flavonoids are a strong antioxidant which helps our body fight harmful free radicals. There are about 4,000 types of Flavonoids.

Plants are affected by environmental conditions which change through the year. The yield of Flavonoids in summer for leafy vegetables is far more higher than in other seasons. Some Flavonoids like pears and red cabbage offer the same Flavonoids content throughout the year. Cooking seems to reduce the effect of Flavonoids and hence they are better had in Smoothies or juices.

Why you should eat different coloured foods?

For a healthy life style, ensure that you get an assortment of Flavonoids in your diet and not focus only on one source as each food has its own strength. The richer the assorted colour of fruits and vegetables on your plate, the healthier it is for you. While dark green leafy vegetables will provide you Iron, Berries like Blueberry, Strawberry will give you strong antioxidant benefits and help ward of cancer and provide fibre and potassium. Lentils such as Moong Dal, Urad Dal will provide good protein on the table for Vegetarians. Dark Chocolate is good for your Heart. So the list goes on. Avoid processed food and stay away from Sugar which is the kay cause of body inflammation.

32 Food Sources Rich in Flavonoids

1.	Blueberries	17	Red Cabbage
2.	Raspberries	18	Pears
3.	Strawberries	19	Oranges
4.	Blackberries	20	Lemons
5.	Red Grapes	21	Grapefruit
6.	Purple Grapes	22	Onion
7.	Red Wine	23	Yellow Moong Dal
8.	Beetroot	24	Chana Dal
9.	Kand, Purple Yam	25	Toovar Dal
10.	Pomegranate	26	Masoor Dal
11.	Dark Chocolate	27	Urad Dal
12.	Green Tea	28	Kidney Beans
13.	Apple	29	Chick Peas
14.	Tomatoes	30	Black Beans
15.	Lettuce	31	Broad Beans or Fava Beans, Vaal
16.	Cherry Tomatoes	32	Soyabeans

	We will focus on the top 4 Flavonoids.
1.	Anthocyanins
2.	Flavanols
3.	Isoflavones
4.	Flavonols

Anthocyanins a type of Flavonoids,   Flavanols a type of Flavonoids,   Isoflavones a type of Flavonoids,   Flavonols a type of Flavonoids,  

What is Resveratrol?

Resveratrol is a plant compound which has been known to act as an Antioxidant and hence beneficial to humans. It is naturally found in grapes and berries and also in the form of supplements.
 

4 Benefits of Resveratrol

1. Anti-cancer agent: Its powerful antioxidant ability helps neutralize the free radicals formed in the body naturally due to stress, alcohol, smoking and pollution. These free radicals otherwise cause damage to immune and thus are known to cause diseases like Cancer.

2. Stabilize blood pressure : It helps relax the blood vessels and maintain blood pressure within normal range.

3. Protects the brain : Due to its antioxidant and anti-inflammatory activity, it is known to protect the brain cells and stay steer of diseases like Alzheimer’s diseases.

4. Decrease inflammation: Reducing inflammation in the body and thus preventing the occurrence of diseases like Diabetes and Heart disease also tops the list of resveratrol’s health benefits.
 

7 Food Sources of Resveratrol

It is said to be widely found in black grapes, with the highest amount of resveratrol being present in the skin of the grapes. Other 6 foods sources of resveratrol include:
 

	7 Food Sources of Resveratrol
1.	Red wine
2.	Peanut
3.	Dark Chocolate
4.	Blueberries
5.	Mulberries
6.	Cranberries
7.	Black Grapes

Healthy Peanut Butter Blueberry Almond Milk Smoothie,   Blueberry Peanut Butter Overnight Oats,   Low- Carb Chocolate and Peanut Bars, No Bake,   Homemade Peanut Butter, for Weight Loss and Athletes,   Blueberry Strawberry Smoothie Recipe,   Thai Veg Salad with Peanut Dressing,  

What is Lutein ? Lutein is a type of carotenoid (carotenoids function as Antioxidants in the body and are plant pigments which get you bright yellow, orange and red colours in fruits and vegetables) which is of utmost importance for eye health. There is a very strong evidence that lutein protects against macular degeneration and cataract. If you are eating a diet which makes up for at least 2 to 3 different varieties of fruits and 4 to 5 different varieties of veggies daily, you are sure to not miss out on lutein.

5 Benefits of Lutein?

Lutein is mainly found in the human eye in retina and macula.

1. It helps to filter the blue light, a part of sunlight, which is harmful for retina (macula) - a part of human eye. Thus it prevents macular degeneration and blindness.

2. It acts as an antioxidant and helps neutralize the free radical which otherwise would damage the retina leading to cloudiness and blurred vision.

3. It helps ward off vision loss and delay age-related cataracts due to oxidation.

4. It promotes strengthening of overall tissues of the eye.

5. It also maintains health of eye cells and delay the growth of any malignant cells.

More recent research also shows that lutein is an important carotenoid to boost brain, skin and heart health due to its antioxidant nature.

Top 10 Food Sources of Lutein The food sources of lutein can be easily associated with green, yellow and orange fruits and vegetables. The top sources amongst the fruits and vegetables include:

1.	Broccoli
2.	Brussel Sprouts
3.	Yellow sweet corn
4.	Egg yolk
5.	Honeydew melon
6.	Kale
7.	Lettuce
8.	Orange
9.	Papaya
10.	Spinach

Stock your pantry with these healthy antioxidant lutein rich ingredients and try these nourishing recipes on days you have some time at hand.

Grilled Brussels Sprouts,   Banana and Papaya Puree for Babies,   Palak, Methi and Corn Subzi,   Spinach Dosa,   Spinach, Paneer and Dal Soup,   Orange Tabbouleh, Healthy Orange Tabbouleh,  

What are Carotenoids? Carotenoids are plant pigments which give fruits and vegetables their colour–from vibrant red, orange and yellow to green. All the fruits and vegetables you love and enjoy eating are a source of some carotenoid. These fat soluble pigments not only add attractive colours to our menu but also a wealth of health benefits.

There are around 600 carotenoids found in nature. Depending on the presence or absence of oxygen broadly they are categorized into 2:

1. Xanthophylls (which contain oxygen) The most common xanthophylls are:
Lutein (yellow colour) – found in egg yolk, corn, honeydew melon etc. Zeaxanthin (green colour) - found in the green leafy vegetables like kale, spinach, broccoli etc.

2. Carotenes (which lack oxygen, but contain hydrocarbons). The most known carotenes are:
Beta carotene (orange colour) – found in carrot and pumpkin
Lycopene (red colour) - found in tomato, watermelon and grapefruit.

As a general rule, the darker the colour of the plant source, the higher the concertation of carotenoids. So it extremely essential to choose your fruits and vegetables wisely.

8 Health benefits of Carotenoids 1. Maintain eye health.
2. Act as Antioxidant and reduces free radicals from the body.
3. Reduce inflammation in the body.
4. Keeps you away from diseases like Heart disease, Diabetes and Cancer.
5. Avoids plaque formation in arteries and ensures normal blood flow to heart.
6. Builds a strong immune system.
7. Boosts mental health.
8. And most importantly increases longevity.

Pay attention to your diet, choose the foods you like alternatively with the ones you are not very keen on to make up for your share of different carotenoid requirement. This section will help you sail through it easily.

Pumpkin Kootu, Pumpkin and Yellow Moong Dal Sabzi, Curry,   Spinach Mushroom Sabzi, Palak Mushroom Recipe,   Carrot Methi Subzi ( Delicious Diabetic Recipe),   Muskmelon and Orange Juice,   Broccoli and Zucchini in Red Capsicum Gravy,   Pumpkin Steel Cut Oats,  

What are Indoles? Indoles are a type of phytochemical which are mainly associated with prevention of cancer. Found in cruciferous vegetables, it acts as a strong antioxidant and protects the lining of body cells. Indole-3-carbinol is the form found in these vegetables.

5 Health Benefits of Indoles

1. Prevents various cancer like cervical cancer, breast cancer, prostate cancer, colon cancer, lung cancer etc.
2. Helps reduce the inflammation in the body.
3. Acts as an antioxidant and scavenges the harmful free radicals.
4. Helps body get rid of toxins and cleanse the system.
5. Aids in maintaining estrogen balance.

6 Food sources of Indoles

	6 Food sources of Indoles
1.	Broccoli
2.	Brussel sprouts
3.	Cabbage
4.	Cauliflower
5.	Kale
6.	Radish

Let’s together reveal the art of cooking with these 5 healthy ingredients…. Since cooking reduces the amount of indole present in the plant food to some extent, it’s best to include them in the form of salad in your diet. But there are a few more options added here to bring variety in terms of colour, texture, flavour and aroma to your menu.

Grilled Brussels Sprouts,   Brussels Sprouts with Balsamic Vinegar and Honey,   Cauliflower Oats Tikki, Healthy Mixed Vegetable Tikki,   Kale and Apple Salad,   Cabbage and Pineapple Salad ( Soups and Salads Recipe ),   Grilled Cauliflower, Roasted Cauliflower with Herbs,  

Ligan Recipes, Ligan Rich Foods, What are Lignans?

Lignans area group of compounds found in plant food mainly flax seeds. In reality they are phytoestrogens which mimic the role of estrogen.

How do Lignans work?

When we eat lignin rich foods, the healthy bacteria in the gut convert them to a lignan metabolite - enterolcatone. This circulates in the blood, binds to estrogen receptors and act like estrogen thus making up for the estrogen deficiency. However in situations of high levels of estrogen in body too, they bind to receptors while reducing the activity of natural estrogen. So its beneficial to all.

7 Benefits of Lignan

1. Lowers the risk of cancer
2. Reduces hot flashes in postmenopausal women
3. Protect heart health
4. Reduces the level of bad cholesterol
5. Reduces free radical damage to cells
6. Helps clean the gut and improve bowel movement
7. Maintain ovarian and uterine health in women and prostrate health in men

16 Foods Rich in Lignan

Flax has considered the highest source of lignan. 2 to 3 tbsp of flax is advised daily to make up for your lignan requirement.

	16 foods rich in lignan
1.	Flax Seeds
2.	Barley
3.	Blueberries
4.	Broccoli
5.	Brussel Sprouts
6.	Cabbage
7.	Cashewnuts
8.	Cherries
9.	Grapefruit
10.	Kale
11.	Oats
12.	Peach
13.	Peanuts
14.	Sesame seeds
15.	Strawberries
16.	Sunflower seeds

Loads of plant foods with lignans and here are loads of recipes for you to try too.

Cheers to healthy heart, colon, reproductive organs and general health of cells!

Pear Spinach and Bean Sprouts Salad,   Grapefruit, Coconut and Peanut Salad,   Kale, Masoor Veg Antioxidant Healthy Office Salad,   Flax Seeds with Curd, Good for Endurance Athletes, Weight Loss,   Til Jowar Puri, Sesame Seeds and White Millets Cracker,   Blueberry Raspberry Strawberry Smoothie, Triple Berry Fruit Smoothie,  

What are Allium Sulfur Compounds? Think of all your favourite recipes and you are sure to find onions and garlic. This family of veggies belong to Allium genes. They have a very pungent flavour and distinctive odour due to the presence of Sulfur compounds in them. These super foods are inexpensive and not very difficult to add on to your daily diet.

Well, a lot of people complaint about the tears that roll down the eyes while chopping onions. To avoid this, just freeze them 15 minutes before chopping and use a very sharp knife for chopping them.

4 Food sources of Allium Sulfur Compounds

	4 Food sources of Allium Sulfur Compounds
1.	Onions
2.	Garlic
3.	Leek
4.	Shallots

What makes Onions and Garlic super foods?

They are known to have anti-inflammatory, anti-fungal and antibiotic properties along with highly potent Antioxidant properties. Veggies from this family also contain flavonoid quercetin which along with sulfur compounds provide the following 8 health benefits:
1. Lowers total cholesterol levels and increase HDL (good) cholesterol levels
2. Decreases blood pressure
3. Builds immunity and destroys bacteria and virus
4. Reduces blood clots
5. Scavenges the harmful free radicals from the body
6. Aids in detoxification
7. Fights Cancer cells
8. Maintains Healthy Heart

How to benefit the most from onions and garlic?

While any form of these allium rich foods are beneficial to us, the best way is to have them raw. Add them to your salads and enjoy their distinct flavour and texture. However, do not miss out on adding them to your cooking pot too. Freshly chop them and sauté them for a while and not too long. While it is true that there are supplements available in the market, but cannot replace their raw form.

Go ahead and take benefit of cooking your favourite delicacies using these year –round available vegetables.

Minty Couscous,   Garlic Tomato Salsa,   Bhindi Onion Stir-fry , Kerala-style Ularthu,   Sprouted Masala Matki Sabzi,   Onion Roti,   Onion Salad,