Paneer and Spinach Soup,   Coconut Chia Pudding with Mixed Fruits,   Chawli Bean Sabzi, Healthy Lobhia Sabzi,   Masoor, Beets, Zucchini , Peppers Lunch Salad,   Healthy Pumpkin Raita, Kaddu ka Raita,   Rajma Soup, Kidney Bean Soup Recipe,  

Spinach Dosa,   Avocado Vegetable Salad, Avocado Capsicum Salad,   Pumpkin Dry Vegetable,   Minty Couscous,   Anti- Aging Breakfast Platter,   Paneer Tamatar Paratha,  

What is Copper? Copper is an essential trace mineral. Approx. 110 to 130 mg of copper is found in a an adult human body tissues, most profoundly in liver followed by heart, brain, kidney and skeletal muscles.

7 Key roles of copper in the body…

1. Energy production
2. Help in growth
3. Together with iron it helps in formation of RBC (red blood cells)
4. Collagen formation in the skin and bones
5. Normal functioning of the nervous system
6. Build immune system
7. Act as antioxidant to fight free radicals

Causes of copper deficiency

• Genetic defect of copper metabolism
• Poor absorption
• Some other conditions of Nervous system

Outcomes of copper deficiency

• Anaemia
• Neurological impairment causing Alzheimer’s Disease
• Osteoporosis
• Bone fractures
• Loss of skin pigmentation
• Cardiovascular complications in some
• Neutropenia, a deficiency of white blood cells (neutrophils) which help fight infection

How much do I need?

The RDA (recommended Dietary Allowance) for copper for an adult human being is around 2 mg / day.

Top 15 Vegetarian Food Sources of Copper

	Food Source	Copper (mg /1 00 gm)
1.	Sesame seeds (til)	2.29
2.	Sunflower seeds	1.90
3.	Whole masoor (lentil)	1.87
4.	Kulith (horse gram)	1.81
5.	Walnut	1.67
6.	Cashewnut	1.66
7.	Rajma	1.45
8.	Urad dal	1.34
9.	Dark Chocolate	1.20
10.	Barley	1.19
11.	Soyabean	1.12
12.	Bajra	1.04
13.	Kabuli chana (Chick peas)	1.01
14.	Almond	0.97
15.	Peanut	0.90

Benefit from the goodness of these ingredients by cooking our tried and tested delicious recipes shared here.

Happy & Healthy Cooking!!

Bajra Methi Khakhras,   Cucumber Salad with Cashewnuts ( Soups and Salads Recipe ),   Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe ),   Protein Rich Barley and Moong Dal Khichdi,   Mini Nachni and Bajra Khakhra,   Til Chikki,  

Selenium Rich Recipes, Selenium Vegetarian Foods List

Selenium Rich Recipes, Selenium Vegetarian Foods List. Selenium is a trace mineral which regulates thyroid, fights inflammation and many other functions. Ensure that you follow our Selenium Rich Recipes to get your selenium requirements.

Barley being the richest source of selenium is a healthy option to include in your diets. Try the barley khichdi with lots of mixed vegetables. A variant is barley and moong dal khichdi recipe. The super thing is that none of these recipes have any rice added to it and hence no simple carbs added. My favourite is barley soup which soothes your sore throat or cures a bug in you.

Broccoli is another selenium rich food. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. Try this simple broccoli soup which is almost like a clear soup. Another super and easy way is to have grilled broccoli.

10 Vegetarian Food Sources of Selenium 

	10 Vegetarian Food Sources of Selenium
1.	Barley
2.	Brazil nuts
3.	Broccoli
4.	Brown rice
5.	Chia seeds
6.	Egg
7.	Flax seeds
8.	Mushrooms
9.	Sunflower seeds
10.	Wheat

What is Selenium?
Selenium though a trace mineral, it carries myriad functions in the human body.

Top 7 functions of Selenium 

1. Acts as Antioxidant : It acts as an antioxidant and helps remove the harmful free radicals from the body which are by-products of metabolism produced in the body mainly due to smoking, alcohol, stress and pollution.

2. Builds Healthy Immune System: It aids to boost the body’s defence system against various diseases.

3. Fights Inflammation : Being a potent antioxidant it also reduces the inflammation in the body. This ensures a healthy blood flow to the heart and all parts of the body.

4. Regulates Thyroid Function : It has been known to have active participation in the production of thyroid hormones.

5. Prevents Cancerous Growth : It’s role in DNA repair have proven its role in preventing the growth of cancer cells.

6. Maintain Cognitive Health: Selenium’s antioxidant activity is also known to retain cognitive health, maintain healthy brain cells and reduce the risk of mental illness, especially as you age.

7. Improves fertility : It is a mineral which preserves the health of sperms in men and avoids miscarriages in women.

How much Selenium do I need?
An adult on an average needs approx.. 55 mcg of selenium per day which increases to 60 mcg / day to pregnant women and 70 mcg / day. Kids usually require 20 to 40 mcg / day.

Deficiency of Selenium can cause 6 problems

	Deficiency of Selenium can cause 6 problems
1.	Neurological abnormalities
2.	Cardiac setback
3.	Thyroid disorders
4.	Skin lesions
5.	Hair loss
6.	Tiredness

Yummy and pretty to look at, these super tasty recipes are guaranteed to please your taste buds. Start cooking them TODAY!

Enjoy our Selenium Rich Recipes, Selenium Vegetarian Foods List and othe mineral recipe articles below.

Calcium Rich Recipes recipes
Potassium Rich recipes
Phosphorus Rich Foods recipes
Magnesium Rich recipes
Manganese Diet recipes
Copper recipes

Healthy Egg Dosa,   Mushroom, Bean Sprouts and Broccoli Stir-fry,   Broccoli, Mushrooms and Bean Sprouts Stir Fry,   Whole Grain Broccoli and Pinenut Salad,   Rocket Leaves, Broccoli and Veg Work Healthy Salad,   Brown Rice Neer Dosa, Without Fermentation,  

Kidney Stone Diet, Recipes Kidney stones, often termed as renal calculi, are solid masses of crystals made of minerals and salts. It is quite a painful medical condition which is more often observed in men than women and between the age of 30 to 45 years with the incidence rate declining after the age of 50. They usually originate in kidney, but can develop in any part of the urinary tract i.e. kidney, urethra, ureters and bladder. We have created a list of Vegetarian recipes for Kidney Stone patients which are healthy and Indian based like Doodhi Soup

7 Dietary tips for Calcium Oxalate Stones, a type of Kidney Stone

1. Have at least 12 glasses of water daily. Include juices daily too.

2. Go low on oxalate rich foods : This includes peanuts, some leafy vegetables like spinach, beet, chocolate, sweet potato, yam, sesame seeds, wheat germ, ladies finger, coffee and tea.

3. Reduce the intake of sodium : Sodium is a part of table salt, canned foods, breads, pickles, packaged foods and some types of seasoning too.

4. Limit the animal protein : All non-vegetarian foods must be replaced with pulses and legumes which are comparatively low in oxalate content. It’s best to check with your doctor / dietitian on the amount of actual protein consumption. Do not cut down on milk completely. Have it in the form of curd – it’s the best probiotic you can give your gut.

5. Do not avoid the calcium completely: It’s a myth that calcium needs to be curbed off. Instead focus on pairing calcium with the little oxalate you eat so that they bind during digestion, before reaching the kidney for excretion.

6. Eat a lot of watery foods : Fruits and veggies like cucumber, watermelon, orange, pomegranate etc. will be of added benefit to flush of the kidneys.

7. Avoid alcohol, tea and colas.

9 Symptoms of Kidney Stones

1. Pain on urination
2. Sever pain in ribs
3. Change of urine colour to brown or reddish
4. Foul smell in urine
5. Sometimes and fever and chills
6. Burning sensation while urinating
7. Urinating more often
8. Blood or pus in urine
9. Urinating small amounts in extreme condition

8 Causes of kidney Stones?

1. Lack of water intake: This is the most common cause of kidney stones. When the intake of water is below 2 litres a day, the urine becomes more acidic, thus causing the formation of stones.

2. Infection of urinary tract: Urinary tract infections contribute to pus cells around which stones are likely to be formed.

3. Hereditary : Inherited metabolic renal disorders may predispose to renal calculi.

4. Dietary factors : A diet high in salt, sugar and protein may increase the risk of stones at times. A very high sodium diet, which is seen with extremely high salt intake or the intake of ready-to-eat and canned foods increases the amount of calcium kidney filter thus causing stones.

5. Obesity: Being obese, having excess belly fat and weight gain is also one of the cause of kidney stones.

6. Dearth of chemicals in urine : Normally urine contains chemicals which doesn’t allow crystal formation in urine. However if these chemicals don’t work, stones develop. If the crystals are small they will pass out of the tract by way of urine unnoticed. However if the stones formed are big, they are the cause of extreme pain.

7. Other medical conditions : Renal diseases, Crohn’s disease, hyperthyroidism, gastric surgery etc. may also be a cause of kidney stones.

8. Climatic conditions: People who stay in extreme hot climatic regions or work for hours directly under the sun, perspire a lot and thus pass a highly concentrated urine.

4 Types of Kidney Stones:

1. Calcium stones : The most common type of kidney stone is the calcium oxalate. Oxalate is a naturally occurring substance found in may food sources and also produced by the liver. A high consumption of oxalate rich foods, some types of surgeries etc. may increase the risk of these type of stones. Another type of calcium stone is calcium phosphate stone, though not so common.

2. Struvite stones: These are usually is response to urinary tract infection.

3. Uric Acid stones: A high protein diet or a diet lacking water usually causes uric acid stones.

4. Cystine stones: Some hereditary disorders cause excretion of excess cystine causing stones. This is very rare though.

20 Foods to include for calcium oxalate stones diet, the most common Kidney Stone problem

	20 Foods to include for calcium oxalate stones diet, the most common Kidney Stone problem
1.	Apple
2.	Banana
3.	Barley
4.	Basil
5.	Bitter gourd
6.	Bottle gourd
7.	Broccoli
8.	Coconut water
9.	Cucumber
10.	Curd
11.	Lemon
12.	Pineapple
13.	Mushrooms
14.	Muskmelon
15.	Onions
16.	Peach
17.	Pomegranate
18.	Plums
19.	Watermelon
20.	Zucchini

Here are a few recipes to opt for while suffering from calcium oxalate stones. However since most kidney related diets are individualistic, we recommend you concern your doctor / dietitian before devouring these recipes.

Pineapple and Muskmelon Drink,   Fresh Herbal Tea, Tulsi, Mint and Ginger Drink for The Common Cold,   Cucumber Cooler , Muskmelon and Cucumber Juice,   Grilled Zucchini Recipe,   Apple Magic, Lemony Apple Juice,   Pomegranate Juice, Recipe for Kidney Stone Patients,  

Fatty Liver Diet, Healthy recipes for fatty liver

The preliminary object is abstaining from alcohol completely. If you are obese, target to lose weight. If you are a diabetic, target to keep blood sugar levels under control. Speak to your dietitian and doctor and chalk out a healthy meal plan for yourself. Indulge is some type of physical activity. You are sure to feel healthy from within. It will help you boost your metabolism and aid in weight loss too.

Liver and it’s functions

Liver is body’s chemical workshop. This largest organ of the body is mainly responsible for the metabolism of nutrients essential for life.

6 Important functions that liver performs for our body are:

1. To convert carbohydrates to stored energy.
2. To metabolize protein.
3. To absorb fat.
4. To absorb absorption and storage of various nutrients.
5. To act as a filter to remove alcohol and toxic substance from body.
6. To process drugs and medications enabling the body to use them effectively.

What is fatty liver?

Fatty liver in simple terms is excess deposition of fat in the liver. Some amount of fat is present in liver. But it’s the overload which poses a problem and hinders the functioning of liver. This usually has no symptoms, but some experience loss of appetite, nausea and abdominal pain. The 2 main types of fatty liver disease are:
1. Alcoholic fatty liver disease
2. Nonalcoholic fatty liver disease (NAFLD)

What is Alcoholic Fatty Liver Disease?

As mentioned earlier, the liver usually breaks and filters the excess alcohol from the body. But in the process of breaking down the alcohol it produces harmful substances which damage the liver cells. The lives generally repairs its old damaged cells with new ones. However constant intake of alcohol causes inflammation of the liver. This is reversible if dietary and lifestyle modifications are introduced at the right time. If not treated, it can lead to Alcoholic Hepatitis and Cirrhosis, which can be life threatening too.

What is Non-Alcoholic Fatty Liver Disease (NAFLD)?

When the original cause of the fatty liver is not alcohol, it is excess fat build up which causes the liver to swell. This might be accompanied by inflammation sometimes. If the liver isn’t inflamed it may not show any symptoms and may not pose a problem too. But if the liver is inflamed, it may causes fibrosis or scarring which is harmful. This may progress to cirrhosis or liver cancer.

10 Main Causes of Fatty Liver

1. Excessive alcohol intake
2. Obesity
3. High Lipid levels, such as cholesterol and triglyceride
4. Malnourishment
5. Excess use of medications
6. Diabetes
7. High Blood Pressure
8. Continuous exposure to toxins in chemical industries
9. Pregnancy
10. Infections like hepatitis C

10 ways to eat wisely for Fatty Liver.

Here are some dietary recommendations for fatty liver disease:

1. Focus on the whole grains and beans like barley, oats, bajra, moong, matki etc. Try the Healthy Oats Vegan Granola Bars with Peanut Butter. These are sure to please your taste buds.

2. Consume as many fruits and veggies as you can. They are full of antioxidants and low in calories and fat. Reach out for broccoli, capsicum, onions, garlic, grapefruit, berries etc. We have a total antioxidant boost in the form of Broccoli Broth.

3. Very little sugar, salt, canned foods, baked goods, breads, pasta, saturated fats like butter and margarine.

4. Avoid the fried foods completely. Look out for healthy options like Ragi and Oat Crackers and Baked Bhakarwadi.

5. Add a dose of omega 3 fatty acids in the form of avocado, walnuts, pumpkin seeds, flax seeds etc to your diet daily. Learn the art of Roasting Pumpkin Seeds. Alternatively try making Flax Seed Shakarpara.

6. Reach out for vitamin E rich foods like sunflower seeds, almonds and some greens like Kale and Spinach. They help in protecting liver cells. Want to try something with Kale? Avocado Kale and Mango Pulp Smoothie is the answer.

7. Devour Green tea if possible. It helps in weight loss as it interferes in fat absorption.

8. Limit the intake of non-veg foods especially the red meat.

9. Opt for low fat milk if targeting to loss weight or control lipid levels. Here’s how can make low fat milk at home.

10. Reach out for healthy variants like Peanut butter and Flax Seeds with Curd and Honey for in between snack options.

Veggie Curd Dip,   Oats Mooli Roti, Zero Oil Oats Mooli Roti,   Barley Khichdi,   Anti- Aging Breakfast Platter,   Apple Magic, Lemony Apple Juice,   Avocado Grapefruit and Strawberry Salad,  

Low Veg Glycemic Index Recipes, Indian Veg low GI Recipes

Low Veg Glycemic Index Recipes, Indian Veg low GI recipes. When you see a lean or fit person, you know that they have understood what food does to the human body. Its not a fluke. Over many years, they have eaten correctly and more important they have exercised on a regular basis. That takes us to the issue of correct eating. We will explain the best Indian foods to have in your low GI Veg diet and present you with a list of Healthy Recipes.

What is Glycemic Index?

Well, for one, the glycemic index isn't just some random diabetic diet you can find online or in a book somewhere. It's actually a scientific system to deal with your blood sugar levels. Always keep in mind that spikes in the body sugar levels can be devastating for health! Basically the glycemic index ranks carbohydrates on a scale of 0 to 100, and it's based on how they can raise your blood sugar levels after you eat. Foods with a higher GI level are digested faster, and therefore create a spike in your blood sugar levels. However, foods with a lower ranking are digested much slower. This allows the sugars to gradually be introduced in the body, and that means no spiking of the levels.

What is Low Glycemic Index Food?

A food with a glycemic index of less than 55 is considered a Low Glycemic food while 56 to 69 is Moderate and over 70 is considered High. Most of the vegetables, dals and legumes, nuts, oilseeds, milk and products and some fruits are relatively low on GI.

Avoid Processed Foods and Packaged Foods

As far as possible, try and eat home based food. You know what you are cooking and over time it is common sense of what to have and what not to. The biggest culprit is SUGAR which creates major inflammation in the body once its consumed and will raise your blood sugar rapidly and shut down your fat burning. The other obvious things to avoid are cornflour, maida and potatoes. Most packaged food has hidden ingredients like fructose corn syrup which is nothing but hidden sugar and then lots of preservatives which you may have not even heard off.

Low Glycemic Index Veg Breakfast Recipes

You can make some healthy paratha like Green Pea Paratha with a tasty raita like Pudhina Raita and a cool glass of Chaas for a complete breakfast. We have lots of options availabe at Low Glycemic Index Veg Breakfast Recipes.

Low Glycemic Index Veg Lunch Recipes

We can avoid maida and cornflour for our lunch options. Try this Paneer Methi Roti or a Whole Wheat Roti with some the Punjabi favourite Palak Paneer and some Onion Raita. Another interesting option is to try our range of Healthy lunch salads which are a meal by itself. Try this Anitoxidant salad rich in Vitamin C called Kale Masoor Salad. We have lots of options availabe at Low Glycemic Index Veg Lunch Recipes.

Low Glycemic Index Veg Dinner Recipes

The base of every Indian dinner is a good Whole Wheat Roti with some good Subzis. Try some Stir Fried Bhindi with Onion Raita. Loads of combinations given here Low Glycemic Index Veg Dinner Recipes.

Low Glycemic Index Veg Snacks, Starters

Snacks must be had through the day as you really dont want to be left without food in your bosy. We want to maintian of insulin levles constant when awake and nothing like a healthy snack. Try some Homemade Almond Butter which has good fat and protein and can be carried to work or holidays. Then you can have the Red Capsicum Carrot Apple Juice which is good for your EYES and rich in Vitamin A. Try this Fibre rich Green Apple Papaya Smoothie which will give you sustained energy. Check here for more recipes on Low Glycemic Index Veg Snacks. 

Always refer to the list of low glycemic index Indian veg foods list to undersand what to eat.

Enjoy our Low Veg Glycemic Index Recipes, Indian Veg low GI recipes and other glycemic index recipe articles below.

Low Glycemic Veg Breakfast

Low Glycemic Veg Dinner

Low Glycemic Veg Lunch

Low Glycemic Veg Snacks Starters

Low Glycemic Veg Lunch,   Low Glycemic Index Veg Dinner,   Low Glycemic Veg Breakfast,   Low Glycemic Veg Snacks Starters,  

Super healthy Vitamin B recipes, Indian B Vitamin recipes

Super healthy Vitamin B recipes, Indian B Vitamin recipes. Have you ever wondered why there is so much hype about eating a “Balanced Diet” daily? That is because, in order to function efficiently, your body requires a variety of nutrients which comes from a variety of food groups. Such is the case with B Vitamins, a key player in maintaining a good cell health and keeping you energized throughout the day. 

B vitamins are a group of water soluble vitamins and this B vitamin family majorly contains 8 vitamins – Vitamin B1, B2, B3, B5, B6, B7, B9 and B12. All of these B Vitamins have a different role to play in the body. Even though each of it has a unique function, all of them work in coordination.

When you do not have adequate amount of these vitamins through diet, the doctor prescribes a B-complex supplement to fill in the gap. 

Who is at a risk of B Vitamin deficiency?

Certain groups like pregnant women and older adults are vulnerable and may be at a risk of developing B vitamin deficiency. Conditions like Crohn’s disease, HIV, Gluten Intolerance and Excessive Alcoholism may result in inadequate absorption of these vitamins from diet.

Since the B vitamin family is water soluble, it is flushed out of the body daily, therefore it needs to be constantly replenished by consuming foods rich in B vitamins to avoid any nutrient deficiencies.

What is the function of B vitamins?

The B vitamins have a number of functions, they play an important role in energy production, macronutrients metabolism (carbohydrate, protein and fat), the synthesis and repair of DNA and RNA. They also help in maintaining a healthy skin and muscle tone, and maintaining a healthy nervous system.

What do B vitamins do for your body?

B vitamins do not directly provide fuel to your body, instead they help your body to use the fuel created by carbohydrates, proteins and fats and help your cells to multiply by making new DNA.

The entire B vitamin family is important for maintaining good brain health, and also for the nervous system to work efficiently. They are also involved in maintaining a good health of hair, a good skin tone, nerves, glands, digestive system, immune system and blood cells. Since they play an important role in growth and development, they are a crucial part of the children’s diet.

Since they are water soluble, B-vitamins are easily destroyed, mostly by excessive consumption of alcohol, cooking, food processing can also reduce the amount that will be absorbed, thereby, making rice, white bread and white flours less nutritious than their whole grain counterparts.

What are the different kinds of B vitamins?

Each B vitamin has to play a unique role in the body and can be obtained from particular food sources.

Vitamin B1

Also called as Thiamine, it helps in converting food into energy for being used by the body, it supports normal nervous system function and plays a significant role in muscle contraction. It is also called as “anti-stress” vitamin because it has the ability to avoid damages to immune system.

Sources: Red meat, Whole grains, Beans, Sunflower seeds, Nuts, Spinach, Kale

Vitamin B2

Also called as Riboflavin, Vitamin B2 is important for growth and development, red blood cell production, helps to maintain healthy hair and skin and also protects the digestive tract.

Sources: Dairy products, Broccoli, whole grains, eggs, almonds, sesame seeds.

Vitamin B3

Also known as Niacin, Vitamin B3 boosts HDL cholesterol (the good cholesterol), lowers LDL cholesterol and also improves brain function. It helps in energy synthesis and cell metabolism. It also helps the digestive system and nerve function.

Sources: beef, poultry, green vegetables, eggs, beans, nuts, sesame seeds

Vitamin B5

Also known as Pantothenic acid, it plays a pivotal role in the breakdown of fats, proteins and carbohydrates for providing energy to the cells. Vitamin B5 also aids in the production of red blood cells, steroids, neurotransmitters and stress related hormones. It also helps in efficient working of digestive tract.

Sources: organ meats, egg yolk, whole grains, avocado, peanuts, milk and milk products, legumes

Vitamin B6

It is involved in a lot of cellular reactions in the body, Vitamin B6 is also known as Pyridoxine, keeps the body operating at their best. It helps the body metabolize amino acids from the food you eat, it helps in building new red blood cells, and is also involved in maintaining sleep patterns and mood changes as it helps in production of neurotransmitters like norepinephrine, melatonin and serotonin.

Sources: meat, eggs, bananas, sesame and sunflower seeds, spinach, carrot

Vitamin B7

Also known as Biotin, Vitamin B7 improves metabolism, tissue maintenance and supports healthy hair, skin and nails. It also helps you calm and maintain a healthy nervous system.

Sources: Egg yolk is the best source of Biotin. Other sources include strawberries, broccoli, cabbage, cauliflower, meat, nuts.

Vitamin B9

Also known as Folic acid, Vitamin B9 is essential for optimal brain functioning and has an important role in the production of RNA and DNA. It also has a role in the development of the brain of the fetus during pregnancy. Therefore pregnant mothers are given folic acid supplementation to favor complete growth of the brain of fetus and also prevent neural tube defects. It is also essential for rapid growth of cells during pregnancy, infancy and childhood.

Sources: Dark leafy greens, asparagus, broccoli, Brussel sprouts, avocados, dates, beans.

Vitamin B12

Also known as Cobalamin, is a team player. It works in coordination to produce red blood cells and thereby helps in transporting oxygen by creating hemoglobin. It also helps in maintaining and regulating a healthy nervous system.

Sources: Cobalamin predominantly occurs in animal foods like chicken, beef, fish. In small amounts it is present in eggs, milk, curd and paneer. Vegetarians might have to go for a supplementation.

Deficiency of B vitamins

If your diet does not comprise of sources rich in B vitamins, you might be at a risk of developing a deficiency. Since, the pre dominant sources are non-vegetarian, vegetarians and vegans are more likely to develop a deficiency.

8 Common Symptoms of B vitamin Deficiency

1.     Skin disorders like dermatitis, dry skin, angular stomatitis (cracks at the corner of the mouths)

2.     Muscle weakness, lack of coordination, fatigue

3.     Confusion, head ache, irritability

4.     Numbness, tingling in the fingers

5.     Soreness in the muscles and joints.

6.     Anaemia

7.     Nausea, vomiting, diarrhea

8.     Folate deficiency may cause neural tube defects in the growing fetus

Try to incorporate B vitamin sources in your daily diet. It is always recommended to fulfill your daily requirements from diet instead of popping up a pill. 

This makes it pretty clear, that the entire B vitamin family is of utmost importance and cannot be neglected while making daily food choices. 

Enjoy our Super healthy Vitamin B recipes, Indian B Vitamin recipes. and other Vitamin B articles below. 

Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B6 Diet recipes
Vitamin B9 Rich Folate recipes

Biotin Rich,   Vitamin B5 Pantothenic Acid Rich,  

Lactation Recipes, Foods, Indian Veg Lactation Recipes

Lactation recipes, Indian Vegetarian Lactation recipes. Congratulations for the new bundle of joy that’s now such an inseparable part of your life. From the time that you’ve known that you are pregnant to the time that the child was delivered, a whole lot of advice on all sorts of topics from food to baby care must have poured in from all sources. But the kind of care that is needed post-delivery is a completely different ball game.

With so much advice and so many tips, I am sure there must be a lot of confusion between what’s right and what’s wrong. I too had a similar phase – there was a roller coaster of emotions, where I was happy¸ confused, anxious and at a complete loss to understand how to go about this new life. One important thing that I realized was that the new responsibility is so overwhelming for you’re as a mother that you forget to take care of yourself. But remember, if you eat right, your baby gets the right nourishment!

7  Lactation Food ideas you must know

1. Eat a variety of foods, but in moderation. Your body needs many different nutrients to stay healthy. Preferably eat foods that are low in calories and aid in milk production also known as galactogogues. The ingredients which top this list are milk, garden cress seeds (halim), bajra, fenugreek (methi), garlic (lehsun), edible gum (gaund) etc. We have a host of recipes like Halim Ladoo, Garlic Roti, Bajra Khichdi and many more to help you sail through this phase healthily.

2. Prefer Oats, whole wheat, whole bajra etc. over refined flour as the latter is not a good source of fibre and nutrients. Choose whole wheat products or multi-grain products like breads, khakhras etc. to increase your fibre intake to aid in weight loss and avoid constipation.

3. Avoid food that is fried or extremely fatty. They provide unnecessary amount of calories, which add to weight gain. It is better to stick to healthy and nutritious food.

4. Drink enough fluids, but not too much. Between 2 – 3 litres a day is a good goal to aim for. Some mothers discover they need much more, and some find that they need to get “just enough” fluids to maintain an optimal milk supply. Liquids can be in the form of plain water, soups, fruit and vegetable juices etc. Try recipes like Strawberry Chickoo Shake, Date and Apple Shake, Spinach and Mint Juice etc.

5. Avoid having sugar-laden juices and carbonated beverages as they only add to the empty calories without being a significant source of nutrients. Stick to fresh fruit and vegetable juices to quench your thirst. However, whole fruits and vegetables are a better alternative to juices as they contain fibre which helps detoxify the body.

6. Have herbs that rebuild the blood lost during birth. Some spices like turmeric help prevent breast inflammation. Include spices like black pepper, ajwain or fennel in the form of Ajwain Roti that help in relieving flatulence and prevent gas formation in the daily diet. Make Mukhwas using fennel, ajwain, dry coconut or use turmeric and pepper to flavour your foods. Alternatively you can sip on Ajwain Water to avoid flatulence.

7. Do not miss out on morning breakfast. Reach out for healthy options like Jowar and Vegetable Porridge, Bulgur Wheat Porridge or a Raab if you feel like having something hot.

5 tips to change your eating pattern during Lactation

1. Keep the meals simple and savour your meals. With the added responsibility of raising a child, it is essential that the meals you prepare are simple yet wholesome. Elaborate meals are difficult to digest in the initial days and will take too much time to prepare, leaving you with no time for yourself and for essential exercises.

2. Eat slowly! It gives your brain a chance to send the 'I'm full' signal to your stomach before you overeat.

3. Avoid eating to the point that you are stuffed and you can’t eat any further. Have just enough till the point that you feel satisfied and full.

4. Avoid serving yourself huge portions of food. If you feel hungry after completion of one portion then you can serve yourself another portion.

5. If you are in the mood of having something sweet occasionally opt for fruit based desserts or opt for dates or dried figs (anjeer) to satisfy your sweet cravings.

With such a wide range, lactating mothers are sure to find delightful healthy recipes to add to their daily diet.

Enjoy our Lactation recipes, Indian Vegetarian Lactation recipes and other lactation articles below.

Enhance Breast Milk Production recipes
Overcoming Digestive Problem during Lactation recipes

Enhance Breast Milk Production,   Overcoming Digestive Problem during Lactation,