‍

Indian Summer is incomplete without a tangy, spicy taste of”aam-ka-achaar” (mango pickle). From mangoes, lemons and gooseberry to jackfruit and lotus stem, pickling is no less than a culinary art in India, one that requires years of practice and experience. 

Traditionally, the older women of the house (grandmothers) are responsible for carrying out the pickle making process – slicing, sun drying and preparing the magical masala mix for pickles. Every pickle is a reminiscence of childhood and rich Indian food tradition. It is a lesson in brilliant indigenous ways to savour the seasonal produce all year round.  

The benefits of pickles are not limited to the ingredients pickled but comes from its actual process. This process of pickling vegetables and meat dates back to 2030 BC. Earlier, pickling was necessary to ensure food availability for the months of shortage like winters or sailors and warriors for easy access to food.

Every country had its own version of pickles. The most common method of pickling is salt-water brine or vinegar-brine. The health benefits of pickles come from pickled water. During the process, lactic microbial organisms develop which turn the naturally occurring sugar in the vegetables and fruits to lactic acid. When the environment becomes acidic, it automatically prevents bacteria from multiple, resulting in preservation. The lactic acid in pickle juice helps in improving gut health and digestion and also to treat dehydration. 

Indians have been pickling vegetables and meats by adding spices and oil, in addition to salt and vinegar. The Koreans have kimchi while the EasternEuropeans have sauerkraut both of which are predominantly cabbage-based pickles. The Middle-Eastern and Italian folks pickle olives and peppers among other vegetables. 

Eating pickles daily in moderate amounts helps in improving overall gut health and digestion.

Athletes claim that pickle juice helps with muscle cramps and works as a low-cost post-workout drink with electrolytes.

What are the health benefits of pickles?

The health benefits of pickles might intrigue you, if not already part of your diet. Fermentation is also a part of predigestion process that converts complex nutrients to simpler ones. With natural pickling and fermentation, though the fresh aspects of an ingredient decline, it transforms into a more enhanced version with different qualities than the fresh version, although one is not a replacement for the other. Below are the positive effects of eating pickle daily:

• Fermented and pickled foods are a good source of probiotics. We need both prebiotics, which are fibres and probiotics for gut microbes to flourish. Studies suggest that emotional, digestive and mental health are interrelated. The probiotics in pickled foods that improve good bacteria in our bodies also make the environment challenging for harmful bacteria  to flourish. This process enhances immunity and suppresses inflammatory issues.

• Pickling  process restores and preserves the antioxidative capacity of ingredients. The acidic content of pickle juice helps the body to absorb nutrients better. Some studies have shown that pickles contain antioxidants that can counteract the effect of free radicals.
• Pickles are also considered as a good hangover remedy. Pickle juice balances electrolytes and helps restore sodium levels and mask bad odour.

• Athletes claim that pickle juice helps with muscle cramps and a low-cost post-workout drink with electrolytes that help the body restore all the sodium lost as sweat through a workout. However, being acidic with vinegar, it’s recommended to consume with restraint to avoid stomach issues and get benefits of pickles the right way.

• Premenstrual Syndrome (PMS) is an issue most women suffer from every month, and pickles help ease it and in some cases, help regulate hormones and alleviate cramps.

• One of the many benefits of eating pickles is that it helps control the symptoms of diabetes. Pickles are rich in fibre. Including fibre and probiotic-rich pickle in your diet lowers the risk of diabetes. Additionally, vinegar, which is also a part of pickling, is also found to control blood glucose levels.

• Pickles are a good source of vitamin A, K, potassium, phosphorus and folate. Dill pickle or the popular cucumber pickles are packed with beta-carotene, an antioxidant that reduces the risk of many chronic diseases.

• Studies suggest that pickles could possibly aid weight loss. Vinegar in pickles helps lower the rate at which the digestive system absorbs carbohydrates. This controls the insulin drop that triggers hunger while keeping energy levels stable. Another reason could be that pickles like cucumber have a high water content that helps you feel full for longer.

Pickles usually have high sodium level since salt is used to preserve the pickles. So it should be avoided by those on low-sodium diet.

Some adverse effects of eating pickles daily

Just as every component, excess of any ingredient, no matter how good, can cause side effects. Below are a few points needed to be considered when eating pickles daily:

• High sodium content: Pickles contain high sodium levels since most of them have salt to preserve the food. No matter the active ingredient in the pickle, high amounts of oil, vinegar, and salt can adversely affect someone who has a pre-existing medical condition or is on a low sodium diet.

• Too oily and spicy: Indian method of pickling mostly includes oil and spice, both of which don’t work in favour of the actual benefits of pickles. Excessive fat in food clogs arteries, and too much spice could damage our stomach’s delicate membrane and even cause heartburn.

• Bloating and water retention: They are common side effects for excess pickle juice consumption. So drinking pickle juice daily as a post-workout drink in large quantities to the extent of substituting water in itself could be a terrible idea—restraint it to 2 to 3 fluid ounces occasionally to get the right benefits of pickles minus adverse effects.

• Commercial pickles are borderline unhealthy: Those pickles which are homemade doesn’t have any added chemical preservatives and have the quantity of salt and vinegar at the level its meant to be, and helps to yield the right benefits of pickles. Additionally, not all pickles available commercially are fermented and aged the way it should be. Most of them are made by pouring hot vinegar over vegetables, which doesn’t provide much time to create the good bacteria which imparts the needed benefits of pickles for your gut.

Pickles are rich in probiotics, vitamin A, K, C and minerals, so it is considered safe to eat pickles in moderation during pregnancy.

Benefits of pickles during pregnancy

Sweet, salty, spicy, sour- pregnancy craving falls under all of these categories and is subjective. However, it’s common to crave something tart and salty, which could also reduce morning sickness. 

The reason for this might be the body’s naturally increased blood volume during pregnancy, increasing the desire to have more sodium-rich foods. Though it’s never forbidden to taste any particular food in entirety, pickle is no exception and have a bit or two to curb the craving does no harm. Nonetheless, there would be harmful effects of eating pickles daily in large quantities without controlling the other sodium intake throughout the day.

Benefits of pickles during pregnancy, in moderation, can be enjoyed in the following ways:

Improved antioxidants: Antioxidants are essential for foetal growth and also aids in fighting free radicals. Studies suggest that consuming antioxidant rich-foods are more effective than having equivalent antioxidant supplements. This enhances the benefits of pickles, making it an ideal source of antioxidants like beta-carotene if had at permissible limits.

Maintain ideal Electrolyte Levels: Sodium and potassium are two main minerals that help conduct electrical transmissions between cells in our bodies. During pregnancy, the need for electrolytes increases as the body starts retaining more fluid to meet the developing foetus’s demands. Pickles are rich in both these compounds and eating in small quantities must reap needed benefits of pickles.

Improve gut health: In India, it’s an age-old grandma’s tip to eat curd rice with pickle to ease indigestion, making gut health the primary benefits of pickles. The probiotics loaded in curd and pickle helps soothe the stomach and build the gut flora or gut microbiota. Feeling bloated during pregnancy is a familiar uneasiness which also is sorted by pickles.

Vital vitamins and minerals: Pickles have vitamin K, A and C and minerals like iron, calcium and potassium. Each pickle has approx. 25.4 micrograms of these essential vitamins. All of this help improve the immune system and lower the risk of falling prey to diseases during pregnancy. 

Though it has the advantages mentioned above, a pregnant mother should be mindful of the quantity of what she eats, which is more important than the food item itself. Pickles if not stored right, have the risk to have listeria bacteria, which could cause food poisoning. Too spicy pickles should also cause heartburn and trigger dysentery and acidity, making it imperative to consume pickles at moderate levels only.

‍

The journey to pregnancy can be a tough one for many couples out there. Modern lifestyles and the problems that come with it have made it difficult for many couples to conceive – and nutrition often plays a role.

The importance of nutrition prior to pregnancy cannot be stressed enough. What you eat, and the lifestyle you lead, can impact your chances of getting pregnant. That’s why it is important for couples everywhere to understand that role of nutrition in a woman before pregnancy. 

 What Should I Do Before Conceiving?

It is essential to gain an understanding of preconception nutrition. Maternal nutrition before and during pregnancy may influence the course of the pregnancy, foetal development and the child’s health in its early and even adult life.

In recent years, there has been increased interest in preconception nutrition. This refers to a woman’s nutritional intake in the weeks to years before she starts trying to get pregnant.

It’s an important topic to focus on, because millions of women around the world don’t get adequate nutrition – half the world’s female population is anaemic, and over 120 million women are underweight, with other nutritional deficiencies. 

Understanding and implementing the importance of nutrition prior to pregnancy is essential, because a woman’s nutritional status before she becomes pregnant greatly influences the health of her growing child. It also plays a role in the mother having a safe and stress-free pregnancy.

Most cells in the body need enough nutrients like B-vitamins, Vitamin D, Calcium etc to function properly. But this is especially important for cells called gametes, which help form the foetus, and features in the importance of nutrition prior to pregnancy.

These gametes have one of the most important jobs in the body, which is to pass a parent’s genetic material on to a child. 

It is crucial that these gamete cells are healthy, as gametes are very important for the early development of the placenta, which is the organ that passes nutrients and oxygen to the growing baby from the mother.

Folate: Folate is a key nutrient that factors in the importance of nutrition prior to pregnancy. This is one of the most important nutrients to increase prior to pregnancy because the effects of low folate levels can be damaging.

Folate is necessary for proper development of the neural tube, which forms the baby’s brain and spinal cord in the first few weeks of pregnancy. 

Taking a folate supplement beginning one one month before pregnancy, until the end of the first trimester, is the best way to make sure you meet folate requirements during the early stages. 

Choline: Choline is essential during early pregnancy for proper brain development of the baby, and women planning to get pregnant are advised to up their intake of the same. Choline-rich foods include eggs, meat, cruciferous vegetables, and peanuts.

Zinc: Zinc deficiency early in pregnancy can inhibit proper development of the placenta and child. It is necessary to check your zinc levels as you plan to conceive. Meat, shellfish, beans, peas, lentils, nuts, and dairy are good sources of zinc. 

Iodine: Iodine is required to support the baby’s developing brain and nervous system, and women planning to get pregnant are advised to take supplements. Good food sources of iodine include seafood, dairy, eggs and iodine-fortified flour. 

How Does Nutrition Affect Fertility?

There is a definite correlation between nutrition and fertility. Researchers from the TH Chan School Of Public Health at Harvard Medical School published a review of past studies that looked at the impact of diet on health. 

For women who were trying to get pregnant without the use of assisted reproductive technologies, nutrients like folic acid, Vitamin B-12, omega-3 fatty acids and consumption of a Mediterranean diet were found to have positive effects on fertility. 

Like we have stressed before, when it comes to the importance of nutrition prior to pregnancy, trans fats and “unhealthy diets” (those “rich in red and processed meats, potatoes, sweets, and sweetened beverages”) were found to have negative effects on fertility. 

 Studies conducted on men found that semen quality improved with healthy diets (as described above), while the opposite was seen with diets high in saturated or trans fat.

 The Fertility Diet

There are, in fact, certain specialised diets prescribed for women who are looking to get pregnant. The fertility diet is one of them. Some professionals at Harvard Medical School recognised the importance of nutrition prior to pregnancy, and designed this diet specifically to address this issue.  

 The fertility diet caters to women who were looking to conceive, focusing primarily on vegetarian foods, with a limited intake of dairy, caffeine and alcohol. This helps ease hormonal imbalances in the body that affect conception.

Dieters are encouraged to eat more plant-based fibre and protein, in the form of lentils, nuts and seeds. Since the protein comes from plant sources, it helps reduce inflammation. 

Our desi foods offer a plethora of tasty plant-based protein: chickpeas, pulses like moong, tuvar dal etc, as well as beans, peas, nuts, soybean and tofu. 

What Are A Pregnant Woman’s Nutritional Needs?

Importance of nutrition prior to pregnancy can help you conceive – but you need to follow it up with the right diet even after conception. 

A pregnant woman’s nutritional needs are important, and follow most of the same principles as those of regular people, but with some extra protein and calorie requirements. A basic health chart will include:

1. Lots of fruits and vegetables in both cooked and raw form (raw foods to be consumed in.  moderation)
2. Well-rounded meals with adequate amounts of starchy foods, but in wholegrain, skin-on form (whole wheat aata, potatoes with the skin on)
3. Moderate amounts of beans, pulses, fish, eggs, lean meat and other proteins
4. Moderate amounts of dairy products, such as milk, yogurt and cheese (or calcium-enriched dairy alternatives, for those who are lactose intolerant/vegan/dairy-free)
5. MINIMUM consumption of packaged and processed foods, high-fat and foods containing high amounts of white/refined sugar 

Eating right during pregnancy – and the importance of nutrition prior to pregnancy – is part of healthy overall prenatal lifestyle – this includes adequate weight gain, some form of daily exercise/physical activity, and intake of vitamin supplements where necessary.

Calorie intake: Pregnant women do need to take in more calories for themselves and their growing baby. International guidelines stipulate around 300 extra calories each day.

These extra calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Extra calories from processed sugars and trans fats are to be avoided.  A balanced, fibre-rich diet can help stave off some side effects of pregnancy, like nausea/morning sickness and constipation.

Fluid intake: Pregnant women need plenty of fluids, just like everyone else – 8 glasses of water a day, which can be taken in the form of filtered water, juices, soups, smoothies etc. Ideally, pregnant women should drink 1.5 litres of water each day, as this helps avoid urinary infection and excessive water retention.

Hydration is particularly important in the last trimester, Hydration is especially important during the last trimester, as dehydration can cause contractions that can trigger preterm/premature labor.

Caffeine should be kept to a minimum – consult your doctor before fixing a limit on consumption of morning tea/coffee. And of course, all forms of alcohol should be avoided during your pregnancy.

Folic Acid: Guidelines stipulate that all women of childbearing age consume 400 micrograms (400 mg) of folic every day. Folic acid is important during pregnancy to help prevent the risk of neural tube defects (these are birth defects of the brain and spinal cord). Neural tube defects are dangerous, and can lead to varying degrees of paralysis, incontinence and sometimes intellectual disability in later years.

Folic acid plays a key role during the first 28 days after conception – but many women may not even realise that they are pregnant at this time. Therefore, if it is a planned pregnancy, your folic acid intake should begin before conception and continue throughout your pregnancy.

It can be found in a variety of sources, like green leafy vegetables, nuts, beans, beans, citrus fruits, and fortified breakfast cereals, as well as in nutritional supplements. 

 Vitamin B12 intake: The entire B-complex of eight vitamins plays a crucial role in your strength and health during pregnancy while your baby is developing. During your first and third trimesters, most women feel more tired and run down than usual – which is where B-vitamins come in.

Foods rich in Vitamin B help boost your natural energy while nourishing your growing baby.

Vitamin B12 is important for maintaining the health of your nervous system, and it is believed that when it is combined with folic acid, during pregnancy, can help prevent spinal and central nervous system birth defects in your baby.

You can find B12 in fortified foods (soy or soy milk), fish, poultry, eggs, and milk. Guidelines direct the consumption of around 2.6 mcg (micrograms) per day, and using supplements to achieve this intake will help.

Protein intake: Protein promotes growth and is crucial for your baby’s development throughout the gestation period. International guidelines stipulate about 71 grams of protein per day. During the second and third trimesters, experts recommend an extra 21 grams of protein, for maternal and foetal tissues and placenta.

If you eat a non-vegetarian diet, you can get protein from lean meat, poultry, fish and eggs. Plant-based protein sources include beans and peas, nuts, seeds and soy products. Dairy like cottage cheese is also a good source of protein. 

Iron intake: Iron is essential for the normal functioning of red blood cells and production of haemoglobin. During pregnancy, you need double the amount of iron, because your body needs it to produce an increased amount of blood to supply oxygen to your baby. International guidelines recommend 27 milligrams per day.

“Iron deficiency during pregnancy could lead to fatigue and anaemia”

Severe cases of deficiency can even lead to preterm delivery, low birth weight and postpartum depression.

The best sources of iron are lean red meat, poultry and fish for non-vegetarians. Vegetarians and vegans can opt for iron-fortified breakfast cereals and whole grains, pulses, beans and vegetables, particularly dark green leafy vegetables.
‍

Calcium intake: Calcium is the bone-strengthening nutrient and is essential for foetal development. It also helps your circulatory, muscular and nervous systems run normally. Guidelines stipulate around 1,000 milligrams a day.

Dairy products are the best absorbed sources of calcium. Nondairy/vegan/plant-based sources of calcium include broccoli, kale and sesame seeds. If you eat seafood, sardines are a good option. Many fruit juices and breakfast cereals are fortified with calcium, too.

 Vitamin D intake: Also known as the sunshine vitamin, Vitamin D is also a bone-strengthening nutrient like calcium, and helps build your baby’s bones and teeth. International guidelines recommend consuming about 600 international units (IU) per day.

 During the initial stages of pregnancy, vitamin D helps regulate cytokine metabolism and modulates the immune system, helping contribute to embryo development and regulating hormone secretion.

 Sunlight is the best source of Vitamin D. Other sources include fatty fish like salmon, and fortified milk and orange juice. These days, vegan Vitamin D supplements sourced from algae are also available in the market. 

Pregnancy Nutrition Programs Offered At Nutrition By Lovneet

At Nutrition By Lovneet, we understand the importance of nutrition prior to pregnancy. We have specialised programs catering to pre-pregnancy diet for females, pregnancy nutrition and postnatal diets. 

NBL doesn’t  prescribe a fixed pre-pregnancy diet for females for all our clients – instead, we do a detailed consultation with you to understand your likes and dislikes, pre-existing medical conditions, lifestyle etc, and address those and take them into account. And based on this consult, we craft a personalised diet chart, filled with foods you enjoy, so that you don’t feel deprived. 

Our philosophy is driven by the wisdom of the Indian kitchen – we believe that our ancient food principles are being largely ignored these days, and we want to bring indigenous kitchen wisdom back into modern Indian lives.

We don’t just leave it at that – we remain a part of your journey, there for you with any questions or hiccups you may face along the way. The goal is to nourish your body, provide optimal nutrition and strengthen your body and get it ready to nourish a new life. 

To learn more about our programs, click here. 

FAQS

Should I get on a nutrition plan prior to conception?

Yes. The importance of nutrition prior to pregnancy can play a role in conceptin. What you eat, and the lifestyle you lead, can impact your chances of getting pregnant. That’s why it is important for couples everywhere to understand that role of nutrition in a woman before pregnancy. Get yourself checked for hormonal imbalances, and consult with a doctor/dietician about the best foods to incorporate into your diet.

What is the Fertility Diet?

It is a diet designed to help women conceive. Some professionals at Harvard Medical School recognised the importance of nutrition prior to pregnancy, and designed this diet specifically to address this issue.  

The fertility diet caters to women who were looking to conceive, focusing primarily on vegetarian foods, with a limited intake of dairy, caffeine and alcohol. This helps ease hormonal imbalances in the body that affect conception.

What nutrients should be included in a pre-pregnancy diet?

Taking enough B-vitamins and calcium is essential for women looking to get pregnant, as this helps in the formation of the foetus. Other essential nutrients you should increase the intake of include folate, choline, zinc and iodine, as they all contribute to proper development of the baby, and low levels can be damaging. 

Why is protein important during pregnancy?

Protein promotes growth and is crucial for your baby’s development throughout the gestation period. International guidelines stipulate about 71 grams of protein per day. During the second and third trimesters, experts recommend an extra 21 grams of protein, for maternal and foetal tissues and placenta.

What are some good vegetarian sources of protein?

You can opt for a variety of dals, chana, peanuts, other nuts like almonds, beans, soybean and tofu, paneer.

How much folic acid should I be consuming while pregnant?

Guidelines stipulate that all women of childbearing age consume 400 micrograms (400 mg) of folic every day. Folic acid is important during pregnancy to help prevent the risk of neural tube defects (these are birth defects of the brain and spinal cord).

Neural tube defects are dangerous, and can lead to varying degrees of paralysis, incontinence and sometimes intellectual disability in later years.

‍

We live in a fast-paced world filled with temptations; the convenience of packaged snacks, food delivery apps and the mindless munching in front of screens. Most of us have fallen into these unhealthy eating traps at one point or the other.

Thankfully, it’s never too late to make a change and take control of your health and happiness.

If you are wondering how to develop healthy eating habits, we have made it simple for you. From keeping a food journal to planning meals and mindful eating, here are the top 20 healthy eating habits according to nutritionists.

No worries, these tips aren’t about deprivation, bland foods, or boring salads. These are simple, yet impactful changes you can make in your everyday lives.

1. Keep a Food Journal

Healthy eating habits begin with being aware of what you eat and identifying unhealthy eating habits. A food journal can help you with this.

You have to write down what you eat every day, for at least a couple of weeks. Mention every morsel that passes your lips. Don’t brush it off as, ”I took only a bite of that cake or that was barely a handful of chips.”

Write your food journal faithfully and you may be surprised by what actually goes into your system – how frequently you have unhealthy snacks, alcoholic drinks, sugary sodas, and so on. This will also help you identify patterns such as mindless snacking, emotional eating triggers, or other unhealthy eating habits that you may not have been aware of before.

2. Learn to Read Food Labels

You should be mindful of what goes into your food. Always take a look at the ingredient lists and nutrition labels before buying any packaged foods. This allows you to make informed decisions about your diet.

It is always best to reduce the consumption of packaged and processed foods. Such foods are bound to have added sugars, unhealthy fats, too much salt, and chemical additives such as preservatives, artificial flavours and colours, anti-caking agents, and so on.

3. Cook at Home More Often

The best way to know what goes into your meals is to cook them yourself. You can choose healthier cooking methods such as roasting or baking instead of deep frying. Steaming is another way to reduce your fat intake and eat healthier.

Choose whole, unprocessed foods to provide your body with essential nutrients. Whole grains, fresh fruits and vegetables, healthy fat sources, fish, chicken, eggs, lean cuts of meat, nuts, seeds, herbs, and so on – use local, seasonal, and organic produce to ensure you are providing your body with the best nutrition.

4. Plan Your Meals

When we are hungry, we tend to eat whatever is in sight. So it’s vital to keep healthy choices on hand. Plan and prep your meals ahead of time so that the food can be served quickly any time you need it. This will help you make healthier choices and avoid the temptation of fast food.

You can decide on weekly menus, do the grocery shopping accordingly, stock up your pantry with nutritious ingredients and set the stage for healthy eating habits.

5. Eat Regular Meals

Whether you are too busy to have a proper breakfast or on a weight loss journey, skipping meals is not a healthy habit. Having a nutritious breakfast kick-starts your metabolism and supports overall health.

Try to have an early, light dinner. Late timings and heavy meals can interfere with your sleep and digestion.

Read More:

Women’s Nutrition Guide with Health Chart and Diet Plan for a 30-Year-Old

6. Snack Smartly

Healthy eating habits should be taught to children at a young age. Snacks such as potato chips, cookies, and other packaged snacks are not just unhealthy. They can be addictive as well. They are high in calories and low in nutrients, not to mention their undesirable ingredients such as added sugar, high salt, and chemical additives.

You should snack smartly by choosing nutrient-dense snacks such as Greek yoghurt, fresh fruit, and vegetables with healthy dips like hummus or homemade mayonnaise. You can make healthy mayo at home by using olive oil.

7. Find Healthy Ways to Manage Stress

Many of us tend to reach for comfort foods when we are stressed. Chocolates, ice cream, pizza, french fries, sugary sodas and whatnot!

It is crucial to be aware of such tendencies and devise healthy stress-management techniques for such situations. Spend time outdoors, go for a walk, meditate, do breathing exercises, go have coffee with a friend – find out what works best for you and put it into practice.

8. Increase Your Vegetable Intake

Load your plate with veggies for every meal. Have a rainbow on your plate as the more diverse the colours of your vegetable, the more the range of vitamins, minerals, and antioxidants you get. Eat your greens before starting on your main foods. This ensures you get all the nutrients you need without overeating.

Include plenty of leafy greens as these are among the most nutritious foods on the planet. Just one serving of leafy greens may help slow down the cognitive decline associated with ageing (1)

9. Have Fruits

When cravings for something sweet hit, have some fruits such as mangoes, pineapple, grapes, etc. If you are on a weight loss journey, you can opt for lower-carb fruits such as apples and berries.

Fruits are a nutritious alternative to processed snacks. Along with their natural sweetness, these healthy desserts also offer you fibre and a wide range of vitamins and minerals.

10. Avoid Fruit Juices and Sodas

It’s always best to eat fruit rather than drink fruit juice. A tall glass of orange juice with breakfast was considered a healthy choice till the research came in about the importance of fibre and the harms of added sugar (2,3).

Most packaged fruit juices and sodas contain added sugar, flavour enhancers and preservatives. Even if you are making natural fruit juice at home without any added sugar, you are still losing out on all the goodness of dietary fibre.

11. Switch to Whole Grains

Refined grains and processed grain flours are stripped of many nutrients and fibre content. To increase your nutritional benefits and fibre intake, opt for whole grains such as quinoa, brown rice, and whole wheat.

You can make chappathi with whole wheat flour. You can add powdered millets, oats, etc to make your own multigrain version. You can also use such multigrain flour for baking cakes, cookies, etc.

12. Include Healthy Fats

You may be surprised to know that adding butter or cheese to your meals not only makes them tastier but also healthier. Dietary fats have been feared for so long as the primary cause of weight gain and heart disease.

Thankfully, researchers have found that some fat sources are actually beneficial to health, helping improve cardiovascular health and promoting weight loss (4).

Adding healthy fats to your meals increases satiety and keeps you feeling full for longer.

Avocados, nuts, and seeds, butter, cheese, coconut oil, and olive oil are all great sources of healthy fats. But do practice moderation as all these foods are also high in calories.

13. Eat Protein with Every Meal

Adequate intake of quality protein sources boosts muscle building, aids in weight management, and keeps you feeling fuller for longer.

To ensure you meet your daily protein needs, it’s ideal to have some protein with every meal. Eggs, chicken, lean cuts of meat, fatty fish, beans, tofu, and legumes are all excellent sources of protein.

14. Have Probiotics

Including probiotics in your daily diet can considerably boost your gut health and immunity (5). Greek yoghurt, sauerkraut, kombucha, kvass, and kimchi are popular sources of probiotics.

Sprinkle some berries, nuts and seeds over a cup of Greek yoghurt. Drizzle some honey over it and you have a quick, healthy and delicious dessert.

Interesting Read:

Top 10 Immunity Boosting Foods for Kids

15. Stay Hydrated

Drink 8 to 12 glasses of fluids a day to keep yourself well hydrated. This improves digestion and promotes healthier skin.

Avoid sugary drinks and opt for water as it is completely free of calories. You can flavour the water with lemon, herbs such as mint and slices of fruit. You can also include other hydrating drinks such as bone broth, green tea, and lemon juice.

16. Limit Your Sodium Intake

If you have high blood pressure, then it’s advisable to limit your intake of salty foods such as chips, pickles and pappads.

Limiting your sodium intake may help improve your blood pressure levels and heart health. There is no reason to completely avoid it as your body does need some amounts of sodium for its proper functioning.

17. Limit Added Sugars

High sugar intake is linked to an increased risk of numerous diseases including type-2 diabetes and heart disease. Excessive sugar intake can negatively impact your cholesterol levels, increase blood pressure, and promote inflammation.

Healthy eating habits for kids are vital for ensuring their dental health. Sugary foods and drinks encourage the growth of harmful bacteria, leading to tooth decay and dental cavities.
Have fruits to satisfy your sweet cravings. You can also make your desserts with natural sweeteners such as monk fruit and stevia.

18. Take Supplements

Vitamin D deficiency seems to be on the rise. Vitamin B12 and iron are two other common deficiencies to watch out for. So get your blood work done and take the supplements needed to fill the nutritional gaps.
Consult your doctor for personalized advice, especially if you have any existing medical conditions such as diabetes or high blood pressure.

Interesting Read:

5 Drinks that You can Pack for Work to Boost Productivity

19. Control Portion Sizes

There is no good or bad food. All kinds of foods can be enjoyed as long as you practice moderation. Controlling your portion sizes can help achieve and maintain a healthy weight.

One trick for this is to use smaller plates for your meals. You can load your food on a small plate and feel like you have so much to eat. The same amount of food on a larger plate can leave you feeling like you barely have anything to eat and this can lead to overeating.

20. Practice Mindful Eating

Practice mindful eating or in other words – stop snacking mindlessly. Sitting in front of a screen and eating can easily lead to overeating and weight gain. You need to be aware of your hunger and fullness cues.

Limiting screen time during meals promotes focus on food and helps develop healthy eating habits for kids.

Pay attention to the food you eat. Savour each bite, take time and chew the food properly. Sit down and have meals together with your family or friends. Mindful eating fosters a more enjoyable dining experience and helps prevent overeating.

What is the Concept of Good Health?

To achieve and maintain good health, we need to nurture our well-being with nutritious meals and adequate physical activity. We should also pay attention to our emotional and mental health.

For a nutritious and balanced diet, make sure to include a variety of vegetables, fruits, nuts, whole grains, lean protein, and healthy fats. in your daily diet. You should give importance to developing healthy eating habits for kids as it is the parents who lay the foundation for their health and development. Limit sugary drinks and encourage them to make healthy snack choices instead of cookies or candy.

Conclusion

Adopt these habits gradually and make them a part of your lifestyle. To develop healthy eating habits, you first need to be aware of what your current eating habits are. A food journal can help you with that.

You should learn to read food labels and take note of the ingredients in packaged food. Limit your intake of processed foods and choose natural, wholesome foods.

Cooking more often at home helps you be in control of what goes into your meals. Eating mindfully and practising portion control can help you achieve and maintain a healthy weight.

There’s nothing so delicious and cooling as a glass of chilled coconut water on a hot summer afternoon. You can add some lemon and ginger to it for an even more refreshing twist. 

Coconut water is an ideal choice for those seeking a healthier alternative to artificially flavoured, sugary drinks.

Beyond its refreshing taste, coconut water offers numerous health benefits. It’s rich in nutrients, helps maintain optimum fluid balance, improves digestion, lowers high blood pressure, and even boosts athletic performance.

Read on to find out more about the science-backed benefits of coconut water.

10 Science-Backed Health Benefits of Coconut Water

1. Boosts Hydration

With approximately 94% water, coconut water is nature’s gift for replenishing fluids lost through perspiration and various other bodily functions. Its high water content makes it ideal in circumstances where fluid loss is high. This includes periods of illness, physical exertion, or exposure to high temperatures.

If you are experiencing symptoms of dehydration, such as fatigue, dizziness, and impaired cognitive functions, then a glass or two of coconut water can help restore hydration quickly. This replenishes the lost fluids and electrolytes.

The composition of coconut water closely mimics that of human plasma, the fluid component of blood. This enables coconut water to be exceptionally effective in rehydrating the body. Its concentration of electrolytes is similar to that in our blood, enabling rapid absorption and distribution of these electrolytes throughout the body.

Read More: 5 Boosters for Improving Digestion at Work

2. Maintains Fluid Balance

Electrolytes are vital for maintaining proper fluid balance, nerve function, and muscle contraction. Coconut water has plenty of electrolytes including potassium, magnesium,  calcium, and sodium.

With 400mg of potassium in it, a cup of coconut water can help you meet about 15% of your daily value (DV) for potassium (1). It has 14.7 mg of magnesium, 17.2 mg of calcium, and 63 mg of sodium.

Sodium is involved in regulating blood pressure, fluid balance, and nerve signalling. It plays an important role in hydrating the body by retaining water and preventing excessive fluid loss through urination or sweating. 

Potassium counterbalances the effects of sodium and ensures the fluid levels are normal in the cells. It helps maintain blood pressure and prevent muscle cramps. 

Magnesium and calcium are present in lesser amounts in coconut water. Calcium is crucial for our bone health while magnesium aids in energy production and muscle relaxation. 

3. Boost Immunity

 Coconut water is a good source of vitamin C. A cup of coconut water contains 24.3 mg of vitamin C. This means you get about 30% of your daily vitamin C needs from just one cup of coconut water.

Vitamin C supports the immune system by ramping up the production of white blood cells. Adequate vitamin C intake can help speed up the healing of wounds and injuries. Vitamin C is involved in the production of collagen, a type of protein that’s essential for wound healing.  Collagen maintains the strength and elasticity of skin, helping prevent wrinkles and sagging.

Coconut water also has antimicrobial properties. It can help inhibit the growth of infection-causing bacteria, and viruses.

Read More: 7-Day Detox Diet Program: Time to Get Healthy 

4. Antioxidant Properties

The vitamin C, found in coconut water, also acts as an antioxidant. Coconut water also contains other antioxidants such as cytokinins (2). Cytokinins are plant hormones that have antioxidant and anti-inflammatory benefits. 

Antioxidants protect your body cells from free radical damage. Free radicals are a natural byproduct of metabolism in the cells. The problem is that these molecules are unstable and highly reactive. They can damage cells, leading to inflammation, premature ageing, and chronic diseases.

The antioxidants, such as vitamin C and cytokinins, help neutralize the free radicals and prevent them from causing harm (3).

5. Improves Blood Sugar Control in Diabetics

Multiple studies have noted that coconut water can reduce blood sugar levels in diabetics. The study subjects given coconut water had lower haemoglobin A1c levels. Their long-term blood sugar control improved notably.

Coconut water contains magnesium. This mineral can help improve insulin sensitivity and reduce blood glucose levels in diabetics. However, coconut water does have some carbs, so you do need to keep an eye on your overall carb intake for the day.

6. Improves Heart Health

Coconut water is associated with improved heart health due to its potassium and magnesium content. Regular consumption can help improve your blood pressure levels.

Coconut water may also help lower your cholesterol levels. Researchers have observed a reduction in cholesterol and triglyceride levels in study subjects on a high-fat diet. 

They were given coconut water for 45 days and its effect on reducing cholesterol was found to be similar to that of cholesterol-lowering statin drugs. The doses were rather high though at 4ml per 100g of body weight. Be warned that you should not take high doses of coconut water without medical guidance.

7. Helps Prevent Kidney Stones

You need to drink plenty of fluids to prevent kidney stone formation. So have adequate water in your daily diet. Adding coconut water to this regime is beneficial if you tend to get kidney stones.

Compounds including calcium and oxalate combine to form crystals in the kidney. Coconut water may help reduce the formation of such crystals. its high potassium content can help counteract the effects of calcium and oxalate.

Coconut water is a natural diuretic and can increase your urine production. This helps flush out excess minerals, thus reducing the risk of kidney stone formation. This also flushes out bacteria and toxins from your urinary tract, helping prevent urinary tract infections.

If you have any kidney problems, please consult a physician before changing your diet.

8. Enhances Digestive Health

Proper hydration is essential for healthy digestion. Drinking plenty of fluids helps prevent constipation. Drinking coconut water alongside fibre-rich foods as part of a balanced diet can help promote bowel regularity.

Proper fluid balance is important for optimal digestive function. The electrolytes in coconut water help maintain this equation.

Coconut water also promotes a healthy gut microbiome. It contains certain types of sugars, such as fructooligosaccharides (FOS). These have a  prebiotic effect. The beneficial bacteria in your gut require prebiotics as the food for their growth and survival.

9. Weight Management

Coconut water is a beneficial addition to a weight management plan.

Coconut water is low in calories. It has zero fat content. It is relatively low in carbs. It is a refreshing alternative to higher-calorie sugary soft drinks and fruit juices.

A cup of coconut water offers both hydration and essential nutrients in just 44 calories (1).

It has a naturally sweet taste which helps curb sugar cravings. It can keep you feeling full and satisfied. This helps prevent snacking between meals.

For healthy weight management, coconut water should be incorporated into a balanced diet. This can aid you in your fitness journey. 

10. Improves Athletic Performance

What is better for boosting exercise capacity, especially on a hot day – Coconut water or a sports drink? According to Brazilian researchers, it’s the coconut water.

Intensive sweaty workouts lead to the loss of fluids and electrolytes in your body. With its rich electrolyte content, coconut water works as a natural and effective sports drink. 

Electrolytes such as potassium, sodium, magnesium, and calcium maintain fluid balance, support muscle function, and regulate nerve impulses. All of these are critical for optimal athletic performance.

If weight management can be considered the most sought-after coconut water benefit for females, then enhanced athletic performance will probably rank high among the coconut water benefits for males.

FAQs: Health Benefits of Drinking Coconut Water

1. How much coconut water should you drink a day?

This depends on your personal choices, your weight, diet, medical conditions, and health goals. 

As a general guideline, one to 2 cups of coconut water a day is typically considered safe and beneficial for most people. This helps maintain hydration, replenish electrolytes, and provide essential nutrients without excessive calorie intake.

2. What is the best time to drink coconut water?

You can drink coconut water any time you want. Drinking coconut water in the morning provides a refreshing and energizing start to your day. Coconut water helps rehydrate your body after a night of sleep. This kick-starts your day with essential electrolytes and nutrients. You can have coconut water on an empty stomach or after a meal.

Drinking coconut water before a workout helps prevent dehydration Having it afterwards aids in rehydration and recovery. The coconut water helps replenish fluids, electrolytes, and minerals lost through sweating.

3. Can too much coconut water be bad?

Too much coconut water can cause diarrhoea in some people. Haven’t you heard the saying; “The poison is in the dose.“ Too much of a good thing can also become harmful. So, practice moderation.

Coconut water is rich in potassium. Drinking too much coconut water can lead to an excess of potassium in your system. This can cause diarrhoea. Hyperkalemia (high levels of potassium in the blood) was noted in a patient who drank a lot of coconut water in a single day (x).

4. What happens if I drink coconut water every day?

Daily intake of coconut water is great for your health. It boosts your heart health, digestion, immunity, and more.

You can have a cup or two of coconut water every day. As mentioned above, practising moderation is key.

5. Is coconut water good for the liver?

Coconut water is good for the liver in multiple ways. Staying well-hydrated helps detox the liver and improve its functioning. The antioxidants found in coconut water can help protect liver cells from oxidative damage and inflammation. 

Coconut water may benefit a fatty liver as cholesterol and triglyceride levels have been found to improve with regular consumption of coconut water.

Conclusion

Coconut water is a nourishing and refreshing drink filled with essential nutrients. It offers numerous health benefits as well. It improves digestion, boosts immunity, and supports kidney health. Its high potassium content benefits your blood pressure levels as well. 

You can add a cup or two of coconut water to your daily diet to reap these benefits. Tender coconut water offers more hydration benefits as its water content is much more than a mature coconut.

If you are on a weight loss journey or have any medical issues, it is always best to consult a qualified dietitian or nutritionist, to customize a diet that suits your needs.