The Health Benefits of Cumin Seeds

1. Rich in Iron for Preventing Anemia

Cumin seeds are an excellent source of iron, with about 11.7 mg per 100 grams, making them highly beneficial for individuals suffering from anemia. Iron is crucial for the production of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body. Including cumin in everyday foods like curries, soups, and bread can help improve iron levels, especially in women, children, and adolescents who are more prone to anemia.

2. Skin Health and Treatment for Boils

Cumin is rich in essential oils that have antimicrobial and anti-inflammatory properties, which are beneficial for the skin. Cumin oil is often used to treat conditions like psoriasis, eczema, and dry skin. Additionally, applying a paste of ground cumin mixed with vinegar can help heal acne, boils, burn marks, and even wrinkles. This makes cumin a versatile ingredient not just for internal health, but for external beauty as well.

3. Boosts Immunity and Fights the Common Cold

Cumin seeds have antiseptic properties that can help fight infections, including the flu and the common cold. A warm cup of cumin tea, brewed with ginger and honey, can provide significant relief from cold symptoms and boost the immune system. Drinking this tea 2-3 times a day is an effective way to combat viral infections.

4. Improves Digestion

Cumin is widely recognized for its digestive benefits. The active compound, cuminaldehyde, triggers the production of digestive enzymes, while thymol enhances gastric secretion. These properties help relieve indigestion, flatulence, nausea, and diarrhea. A simple remedy of cumin tea or cumin mixed with coriander juice and salt can soothe an upset stomach and support digestion.

5. Menstrual Health

This spice has been known to stimulate menstrual flow in women, making it beneficial for those with irregular periods. However, pregnant women should avoid cumin in excess, as it may have abortive effects.

6. Anti-Cancer Properties

Cumin seeds are rich in antioxidants such as eugenol and limonene, which exhibit anti-cancer properties. Studies suggest that cumin can help reduce the risk of stomach and liver cancers in animals.

7. Relief from Hemorrhoids (Piles)

Cumin is effective in treating hemorrhoids due to its high fiber content and carminative properties. Roasted and ground cumin powder can be added to chapati dough or consumed in water to help relieve constipation and promote regular bowel movements, which is key for those suffering from piles.

8. Improves Sleep and Relieves Insomnia

Certain compounds in cumin oil have tranquilizing effects, which may help people relax and sleep better. A spoonful of cumin seeds before bed may help improve sleep quality and relieve headaches, making it a natural remedy for insomnia.

9. Promotes Healthy Hair and Nails

Regular consumption of cumin strengthens hair and nails. The rich antioxidant content in cumin seeds helps improve blood circulation to the scalp, resulting in shinier, healthier hair. It can also improve nail growth and prevent brittle nails.

10. Supports Kidney Function

Cumin seeds act as a diuretic, increasing the secretion and discharge of urine. This property helps improve kidney function by flushing out toxins, making cumin a valuable spice for detoxifying the body.

11. Promotes Lactation

Cumin is a natural galactagogue, which means it can stimulate milk production in nursing mothers. This is primarily due to the presence of thymol, which increases the secretion of milk. However, caution should be taken during pregnancy, as cumin may induce abortion if consumed in large amounts.

12. Boosts Metabolism and Nutrient Absorption

Cumin can boost metabolism and improve nutrient assimilation by enhancing the secretion of digestive enzymes. This makes it particularly helpful for individuals with sluggish digestion or metabolic issues.

13. Oral Health and Ulcer Healing

Cumin has antiseptic properties that help keep the mouth fresh and heal mouth ulcers. Gargling with cumin water or massaging the gums with ground cumin can prevent bleeding gums and bad breath.

14. Blood Sugar Regulation

Research has shown that cumin contains natural compounds that help lower blood sugar levels and improve insulin sensitivity. This makes cumin particularly beneficial for individuals with diabetes or those looking to regulate their blood sugar levels naturally.

Conclusion:

Cumin is a remarkable spice that offers a myriad of health benefits, from improving digestion and boosting immunity to fighting infections and reducing blood sugar in diabetics. Whether you’re adding it to your meals for flavor or using it as a natural remedy for various ailments, cumin is a true powerhouse of nutrition. Its versatility in both culinary and medicinal uses makes it an essential ingredient in any kitchen. Incorporating cumin into your daily routine can lead to better overall health, proving once again that nature’s simplest ingredients often hold the greatest potential for healing and wellness.

A version of this article first appeared in the May 2008 issue of Complete Wellbeing magazine (print edition).

The post Unlocking the Power of Cumin: A Spice with Remarkable Health Benefits appeared first on Complete Wellbeing.

Serves: 2

Ingredients

• Mushrooms: 7 – 8
• Walnuts: 5 – 6
• Onion [small]: ½
• Tomato [small] : 1 [pureed]
• Capsicum: ½
• Garlic: 1 flake
• Crushed red pepper: 1 tsp
• Olive oil: 2 tsp
• Grated cheese: 1 tsp [for garnishing]
• Few coriander leaves
• Salt for seasoning

Method

1. Pre-heat oven to 350 degree F.
2. Clean and wash mushrooms, partially boil them for 10 – 15 minutes.
3. As mushrooms are cooled, cut and remove the stems.

For the stuffing

1. Add one teaspoon of oil in a pan, saute finely chopped garlic and onions for five minutes, add finely chopped capsicum and pureed tomatoes.
2. Add washed and crushed walnuts to the above mixture.
3. Spice up the mixture with salt and crushed red pepper.
4. Cook for 10 minutes on a medium flame, garnish with freshly chopped coriander leaves.
5. Sprinkle little salt over the mushroom caps and fill them with sauteed walnut mixture.
6. Finally grease the baking dish with one teaspoon of olive oil. Arrange stuffed mushrooms in the dish.
7. Bake for 20 minutes. Garnish with grated cheese. Serve hot.

The post Stuffed mushrooms with walnuts appeared first on Complete Wellbeing.

Let’s look at the numerous health benefits of nutmeg.

10 Health Benefits of Nutmeg

1. Antibacterial properties

Nutmeg has strong antibacterial properties. In one study, it was found to inhibit the growth of dangerous strains of E. coli bacteria, which are known to cause severe illness and even death.

2. Heart health

Like cloves, nutmeg oil contains eugenol, a compound that is known to benefit heart health.

3. Useful in Alzheimer’s disease and stroke

Research suggests that a nutrient found in nutmeg may help slow cognitive decline in individuals with Alzheimer’s disease and promote the recovery of brain tissue following a stroke.

4. Reduces flatulence

Used in small dosages, nutmeg helps reduce flatulence [excessive stomach or intestinal gas], aid digestion and improve appetite

5. It has aphrodisiac properties

Research has found that nutmeg has aphrodisiac properties, helping increase both libido and potency. Nutmeg is also helpful to treat erectile dysfunction.

6. Liver protection

Studies have established that myrislignan, a compound in nutmeg, has a strong protective effect against liver damage.

7. Relieves rheumatic pain and toothaches

Mixed with almond oil, nutmeg oil is used to relieve rheumatic pain. To treat toothaches, drops of essential oil are put on cotton swab and applied to the gums around an aching tooth; sometimes it is also used to remove bad breath.

8. Gastric health

Drops of nutmeg oil can mixed with honey is used to treat nausea, gastroenteritis, chronic diarrhea and indigestion.

9. Eases anxiety and depression

In homoeopathy, it is used to treat anxiety and depression.

10. Induces sleep

Warm milk mixed with a pinch of nutmeg is known to induce sleep.

Nutmeg safety alert!

• Always use nutmeg in moderation—a pinch or two is considered safe. Large doses can trigger an acute psychiatric disorder. It contains myristicin which, in large doses, can cause hallucinations. Users may feel a sensation of blood rush to the head or a strong euphoria and dissociation. It can also lead to convulsions, palpitations, generalised body pain, vomiting, nausea and eventual dehydration. Followed by long, deep almost coma-like sleep, it can even cause death in extreme cases.
• Pregnant women and nursing mothers should avoid nutmeg as it can cause miscarriage in pregnant women. It also inhibits prostaglandin production [involved in child birth process] and contains hallucinogens that may affect the foetus, if consumed in large quantities. It can also trigger dizziness, nausea and difficulty in urination.
• Touching it can cause allergic skin reaction. It should be kept out of reach of children and pets.

How to Buy, Cook and Store nutmeg

The best way to select nutmeg

Since the flavour degrades quickly, it is better to buy it for use in a month. The superior quality nutmegs are larger in size, round and weigh around 7 – 8g. The smaller grades weigh around 3g and the lowest quality are smaller nutmeg fragments. Testing for freshness and good quality is as easy as inserting a needle 1cm into the seed, if a tiny drop of oil seeps out, the nut is good. People often purchase ground nutmeg for ready sprinkling; the ground variety should be used quickly as the flavour deteriorates over time when it comes in contact with air and other aromas in the kitchen. Smell the nutmeg each time before using to make sure it’s still fresh and flavourful. Before purchasing ground variety, don’t forget to check for the airtight seal and an expiration date printed on the side.

The best way to cook it

Use it only if the recipe specifically states the use of it, as it is preferable not to experiment with its flavour. Once it is ground, it loses the oils which provide its flavour and taste. A grater can be used for this purpose—a grater with a finest blade is preferable. It is advisable to use only small amounts in any recipe; otherwise it can overpower a dish. Lastly, remember: adding nutmeg early in the cooking process can help distribute the spice more evenly into the dish.

The best way to store it

Whether ground and whole, keep it away from sunlight in airtight containers. Avoid storing over the stove, sink, near a window or near a source of heat or moisture as heat can cause the spice to stale quickly. Even though it is dry, it is heat sensitive and exposure to steam can increase the risk of bacterial or fungal contamination. If stored in a freezer and repeatedly removed for use, condensation will form, which will accelerate loss of flavour and aroma. Ground nutmeg stays best in the dark. If it comes in a clear bottle, consider transferring it to a brown glass jar or opaque container. Ground nutmeg should have a pungent, spicy scent and should be a light fluffy powder, not sticky, clumpy or odourless.

Using It as a Culinary Companion

The flavour of nutmeg works well in:

• Sweet preparations like pies, puddings, custards, cookies, souffles, cakes, pastries. It can also accompany sweet sauces, stewed fruits and raisins, breakfast cereals, iced nutmeg juice, nutmeg flavoured ice-cream and to make jam. Try this sugar-free, vegan gajar halwa [carrot dessert] flavoured with nutmeg.
• Savoury dishes like cheese sauces, soups, gravies, pickles and works well when combined with tomatoes, peas, black beans, cabbage, spinach, broccoli, onions, eggplant, cauliflower, french beans, carrots, potatoes and pumpkin. It also combines well with egg, chicken, meat products, pasta and rice.
• Beverage toppings like eggnog, cappuccino foam, tea froth, milkshake, black coffee, sometimes wine and punches.

Note: One whole nutmeg grated is equal to 2 – 3 teaspoons of ground nutmeg.

A Few Simple Home Remedies Using Nutmeg

The health benefits of nutmeg can be put to use to soothe common problems:

• To control acne, grind 2 – 3 seeds and add little milk to make a paste. After washing the face with warm water, pat it dry, and then spread the paste evenly over the acne. After two hours, use warm water to remove the paste, followed by cold water to close the pores. This paste also acts as a scrub to treat blackheads.
• To promote sleep, drink one cup of milk boiled with 1/4th teaspoon of ground nutmeg.
• To soothe eczema [red scaly patches], make a nutmeg paste by grinding its seeds with water and smear the paste over the scaly patches.
• To calm chest cold, make a paste of nutmeg powder and flour with water. Cover the cotton cloth with paste and apply to the chest.
• To relieve diarrhoea, drink a filtered mix of 1/4th teaspoon of ground nutmeg, a teaspoon of ground coffee in one cup of water.

Note: Try these home remedies only after consulting your physician.

Last updated on 23^rd September 2024

The post Nutmeg for Good Health: How to Buy, Store and Use It appeared first on Complete Wellbeing.

Eat olives because…

Olives have high fat content. But much of the fat they contain is the good variety [MUFA—Mono Unsaturated Fatty Acid] that doesn’t stick to the blood vessels and form plaque. It’s the plaque build-up that causes heart attacks and stroke.

Consuming MUFA reduces chances of cell damage and inflammation and improves our good cholesterol: bad cholesterol ratio. MUFA also helps in controlling blood sugar and triglycerides and hence is good for those with diabetes.

Olives are abundant in anti-oxidants that help the body fight the ill-effects of ageing, smoking, heavy drinking, exposure to UV radiation and pollution, stress and excessive exercise. The antioxidants also protect the body against chronic conditions like cardiac problems, digestives issues, ulcers, cancers, respiratory problems and neurological complications. Black olives are richer in anti-oxidants than green olives.

Those who are deficient in iron benefit from eating olives.

Studies suggest that olives contain a certain compound that helps reduce loss of total bone mass, decreasing one’s risk of osteoporosis.

Pair olives with…

Olives taste well with cheese, wine and martini. Black olives are found in salads and on pizzas, whereas green olives are popularly used to add colour to the dish. Some dishes that taste awesome with olives:

• Bread, sandwiches
• Pasta/ noodles
• Chicken/meatballs/ turkey stuffing
• Sauces/soups/stews
• Bhajiyas/pakoras especially paneer/tofu or cheese pakoras
• Mashed potatoes
• Omelettes and waffles
• Chaat
• Dips with cheese or thick yoghurt
• Cracker toppings
• Veggie patties/cutlets
• Kebabs/falafels
• Baked dishes

Buy and store olives…

• Avoid buying olives that have undergone heat processing.
• Store olives in the refrigerator if the pack has been opened. They last about 1 – 2 weeks. But an unopened bottle of olives can last even up to two years without refrigeration.

Don’t eat olives if…

People with a high blood pressure should avoid eating olives as they are processed in brine, which contains concentrated salts, to make olives palatable. Highly processed olives are also not recommended to those with renal failure and heart failure. To reduce sodium levels soak, boil in water and finally drain the water before using olives.

Further, olives should not be consumed on an empty stomach or eaten in excess [more than 10] as it causes nausea and even vomiting. To be safe, restrict to eating about 5 — 7 olives in a day.

Oil’s good

Consuming olive oil improves lipid profile, helps weight loss, improves arthritic pain and boosts immunity. The oil also has anti-ageing properties and anti-inflammatory properties and is said to help control asthma and hot flashes related to menopause.

Women who regularly consume olive oil have a reduced risk of breast cancer.

It’s such a paradox that olives are not recommended for hypertensives but olive oil is. Consuming 1 – 2 tablespoons extra virgin olive oil per day helps reduce hypertension. Limiting one’s total fat intake and eliminating saturated fats, corn and vegetable oils as well as hydrogenated fats from the diet help accelerate the benefits of olive oil.

However, for cooking, choose organic ‘extra virgin’ olive oil as it is the most stable form of oil. Extra virgin olive oil is considered the best grade of oil that is fresher, tastier, and richer with better health benefits. Those who aren’t comfortable cooking in olive oil can use it as marinade, sprinkle over steamed vegetables or fish or use it as dipping oil.

This was first published in the September 2012 issue of Complete Wellbeing.

The post What’s in an olive? appeared first on Complete Wellbeing.

Sharpen Your Wits and Boost Brain Power

Research continues to show that walnuts, rich in omega-3 fats (particularly alpha-linolenic acid), boost your brain cell activity, thus improving brainpower. Recent studies have found evidence of health benefits of eating walnuts, including improved blood lipids and a possible protective effect on brain health. Adding some to your daily diet helps boost memory in kids and even older people (they can be consumed in powder form in case of denture problems). Studies have also indicated the potential use of walnuts in supporting cognitive health as we age.

New Research Highlight: Recent research focuses on brain health, bone health, gut health, and nutrient and bioactive health, continuing to play a crucial role in promoting walnuts as a nutritious and versatile food choice.

Keep Heart Attack Away and Support Cardiovascular Health

The fat found in walnuts is mainly omega-3 fats, a type of polyunsaturated fatty acid that has proven heart-protective qualities. The American Heart Association has identified walnuts as a “heart-healthy” food, noting that replacing saturated fats with walnut oil could lower blood pressure and total cholesterol levels when included in a healthy diet.

Thus walnuts:

• Lower total blood cholesterol
• Increase HDL (good cholesterol)
• Decrease LDL (bad cholesterol)
• Reduce chances of blood clot formation
• Reduce inflammation of blood vessels
• Relax blood vessels that help control high blood pressure

Latest Finding: New research suggests walnut intake may increase endogenous production of homoarginine through gut microbiota-mediated mechanisms, which is a novel way walnuts may lower cardiovascular disease risk.

Revolutionary Gut Health Benefits

One of the most exciting recent discoveries is how walnuts transform your gut microbiome. Daily intake of 43 g walnuts over eight weeks significantly affects the gut microbiome by enhancing probiotic- and butyric acid-producing species in healthy individuals.

Several studies have demonstrated that walnut consumption reconfigured the microbiome towards an anti-inflammatory milieu, raising the possibility that the microbiome may mediate walnut-associated health benefits. This gut health improvement may be connected to many other health benefits walnuts provide.

Fight Cancer and Reduce Inflammation

Groundbreaking new research shows walnuts’ cancer-fighting potential. Results from a UConn School of Medicine clinical trial show walnuts improve systemic inflammation while also reducing colon cancer risk. The polyphenols in walnuts act as powerful antioxidants with anti-cancer properties, constantly fighting against toxins and helping build better immunity.

Lose Weight the Fun Way

The extraordinary combination of fiber, omega-3 fats, and proteins in walnuts helps create a feeling of fullness, aiding weight management. It also improves blood cholesterol levels in overweight type-2 diabetics (non-insulin dependent).

Walnuts help maximize your fitness efforts by providing fuel for optimum performance. They make an excellent post-workout recovery snack. So the next time you hit the gym, throw a bag of walnuts in your gym bag.

Make Your Hair Long and Lustrous

Walnuts are a key ‘hair food’ as they’re an excellent source of biotin, an essential nutrient known to strengthen hair, improve hair growth, and reduce hair fall. A deficiency of biotin leads to frequent hair loss and breakage. However, in severe cases of hair loss, walnuts may not help—consult your physician about biotin supplements.

Keep Your Skin Youthful

Walnuts are a rich source of copper, which helps erase wrinkles. Copper improves skin elasticity and its natural stretch by improving the growth of elastin (a protein present in skin that helps maintain its shape). You can use walnut as a facial scrub by mixing five tablespoons of curd with five finely ground walnuts. It works wonders for your skin.

Essential During Pregnancy

Walnuts are vital food for pregnant women. The good supply of proteins and omega-3 fats supports your baby’s brain and eye development. Continue having a few walnuts daily even after the baby arrives—walnuts help breastfeeding women maintain a healthy milk supply too.

Strengthen Your Bones

New research shows walnuts are rich in healthy nutrients, including alpha-linolenic acid, non-sodium minerals, and polyphenols, which might benefit bone health. The omega-3 fats in walnuts improve bone health by decreasing bone breakdown, making them particularly beneficial for older adults.

Say Bye-Bye to Toxins

Walnuts have greater antioxidant activity than any other common nut. They’re densely packed with vitamin E, copper, manganese, and polyphenols. These act as antioxidants that help our body eliminate free radicals (toxins) created by exposure to pollution, UV radiation, smoke, stress, and junk foods.

Get a Good Night’s Sleep

Sound sleep is critical for good health. Walnuts are known to elevate blood levels of melatonin (a hormone that induces sleep) and hence make for a good bedtime snack.

Know Your Daily Dose: Creative Ways to Eat Walnuts

Here’s how you can incorporate walnuts into your daily routine:

Breakfast Options:

• Add a few walnuts to cornflakes or oats with milk for a brain-boosting start
• Garnish yogurt or curd with chopped walnuts for added nutrition

Meal Integration:

• Add to wrap fillings, pizza toppings, koftas, salads, dips, pulao, cutlets, sautéed vegetables, pancakes, pasta dishes, dumplings, stuffed kachoris, stuffed mushrooms, and bread rolls
• Mix ground walnuts with chapatti dough or use to thicken soups, gravies, sauces, and stews
• Combine with marinades or use to coat chicken/fish before frying

Desserts and Snacks:

• Include in cookies, breads, muffins, chikki, puddings, smoothies, brownies, homemade chocolates, and jelly
• Create an attractive parfait: layer finely-cut apple, ice cream, crushed walnuts, and jelly in a tall glass

Don’t Go Overboard: Important Precautions

Although the nutritional profile of walnuts sounds impressive, excess consumption is not advisable. It can cause diarrhea, may interfere with iron absorption, and if you consume large amounts daily, it can cause weight gain. Allergic reactions to walnuts can cause skin rashes, itching, swelling of lips, wheezing, and dizziness.

Recommended Daily Intake: About 4-7 pieces of walnuts (approximately 1 ounce or 28 grams) is the recommended quantity for daily consumption. It’s an excellent choice to use walnuts as a replacement for other sources of fat like cheese, paneer, or red meat.

The Bottom Line

Remember that ideal health cannot be achieved just by eating walnuts—it’s about making healthy conscious choices and lifestyle changes as part of your daily routine. However, with the latest research showing benefits for brain health, heart protection, gut microbiome improvement, cancer prevention, and bone health, walnuts truly deserve their reputation as a superfood.

The science is clear: incorporating walnuts into your daily diet is one of the simplest and most delicious ways to support your overall health and wellbeing.

Keywords: walnuts health benefits, walnut nutrition, omega-3 fatty acids, brain health, heart health, gut microbiome, walnut daily intake, superfood, healthy snacks, antioxidants

• Edited and updated updated by Manoj Khatri on 29^th July 2025

The post A Walnut a Day: Science-Backed Health Benefits That Will Surprise You appeared first on Complete Wellbeing.

We know little about this secretive herb, as most of us have tasted this herb only as a pizza sprinkler. Let us discover some fascinating facts about this herb. Oregano is more popularly used in its dried form, as its flavour becomes stronger after drying.

Savour the flavour

Fresh oregano leaves have culinary uses as well, particularly in Greek and Italian cuisine. Being more flavourful, the dried form of the herb, however, gains all the popularity. Many people think that oregano is used only as pizzas seasoning, but this wonderful herb can add flavour to many different recipes.

Some of them include:

• Tomato sauce and barbeque sauce
• Salad dressings
• Stews
• Soups
• Meat preparations
• Mexican dishes
• Stir fried vegetables
• Smoked fish and baked shrimp
• Egg preparations [Try a variation of an omelette with oregano, pepper, capsicum, onion, spinach and cheese]
• Oregano dosa [Try a variation of masala dosa with filling made from red pepper, cheese, oregano leaves and garlic]
• Baked products like garlic bread and buns
• Rice preparations [Try making rice with corn, capsicum, onion, basil, grated cheese, spiced with oregano and red pepper]
• Pasta preparations
• Sandwiches
• Herbal tea
• Oregano oil is also used in alcoholic beverages.

Friendly neighbours

Oregano combines well when coupled with cheese, mushrooms, olives, olive oil [add a few sprigs of fresh oregano in the container of olive oil, this will add some flavour in the oil], basil [tulsi leaves], garlic, parsley and vegetables like beans, capsicum, cabbage, tomatoes, potatoes and onions. Oregano also goes well with eggplant [baingan]. Try marinating eggplant slices with salt, olive oil, vinegar, garlic and oregano. Bake it for 30 minutes to get crispy oregano-flavoured eggplant slices.

Cooking tips

• Add oregano towards the end of cooking to retain its delicate flavour and aroma.
• Add oregano in moderation; adding excess will make the dish bitter.
• When using dried oregano, crush it in the palm of your hand before adding to the food to release the flavour.
• If you want to use the leaves only for flavouring in stews or soups, tie few sprigs of oregano in a muslin cloth and dip the pouch in the pot while boiling soup or stew. Remove the pouch before serving.

Tip: Fresh oregano leaves [not separated from stalk] can be stored for three days, refrigerated in zip lock containers. Dried oregano can be stored in a tightly sealed container in a cool dark place up to six months.

Healing properties of oregano

In addition to its culinary properties, oregano also is a handy medicinal herb.

1. The leaves and flowers have antiseptic properties [due to high thymol content]. They are used to cure respiratory and stomach ailments and externally applied for healing wounds.
2. Oregano oil extracts help treat cold, mild fever, and indigestion.
3. The herb has antioxidant properties [ability to trap free radicals in the body that cause damage to the cells in the body and trigger degenerative diseases].
4. Oregano Tea [mild]  is believed to have a soothing effect and helps in getting restful sleep. Tea made with oregano is also used to relieve flatulence [gas problems] and menstrual pain.
5. Oil derived from its leaves offers relief from toothaches. Rub a few drops of oregano oil on the teeth and gums after every meal and at bed time to reduce bad breath.
6. The herb is also a good source of fibre. [A diet high in fibre helps manage weight, reduces risk of colon cancer and increases breakdown of cholesterol in the body].
7. It is a relatively good source of calcium, iron, manganese, Vitamin A, C and K. [However, because the quantity consumed is very less, one cannot depend on oregano as a wholesome source of vitamins and minerals].
8. Used as a steam inhalant, oregano helps clear sinuses.
9. The oil helps in controlling acne and pimples. Add two drops of oregano oil to any face wash when cleaning your face [recommended: twice daily].
10. Externally crushed oregano leaves are mixed with oats and hot water and pounded into a paste. When applied over swelling, itching and aching muscles, eases pain. It also provides relief when rubbed on affected joints [twice daily] in case of arthritis.
11. A few drops of oregano oil rubbed on the scalp at night help control dandruff. You may experience a mild warming sensation, which is normal. Wash off with a shampoo next morning.
12. This oil helps remove lice from hair.
13. The oil helps cure infections of fingernails.
14. The oil when rubbed on the chest and inhaled as vapours directly from the bottle several times in a day, helps clear the passage in cases of asthma.

The post Oregano: the versatile herb appeared first on Complete Wellbeing.

• Mutton, prawn and beef curry
• Vegetable curries and lentil preparations[for tempering]
• Rice dishes
• Chutneys [mixture of curry and coriander leaves with coconut and mixture of fresh curry leaves with tamarind, salt and red chillies]
• Egg preparations
• Upma, poha, rawa idli, wada and uttapa
• Raita and dahi wada
• Stuffing in samosa and batata wada
• Salads, pickle and soups.

Benefits of curry leaves are not just limited to culinary uses; it is also used as a natural remedy for many health conditions and disorders.

Curry leaves help cure conditions

Constipation

Curry leaves have a natural mild laxative effect. To relieve constipation, soak curry leaves in warm water for two hours and drink the water with a teaspoon of honey early in the morning. It will help to cleanse the system and improve your appetite. Alternatively, fresh curry leaves juice can also be mixed with buttermilk. This mixture can be consumed three times in a day for effective results.

Nausea

To control morning sickness, especially during pregnancy, you can prepare a decoction with one tsp curry leaves juice, one tbsp lime juice and one tsp honey. Preferably consume it early in the morning. Another simple option is to add few curry leaves while brewing tea.

Diarrhoea/dysentery

For immediate results, chew a few well-cleaned curry leaves or take a fresh juice of curry leaves [15-20 leaves] with honey.

Vomiting

A decoction of powdered bark of curry leaves tree made in cold water or few leaves added in buttermilk can be taken daily.

Cuury leaves help in improving digestion

Curry leaves in general improve the quality of digestive juices. In fact, the very smell and taste of fresh curry leaves can stimulate salivary secretions which in turn initiate the secretion of digestive juices. To control indigestion and flatulence, add a spoonful of dried and ground mixture of curry leaves, jeera, black salt and dried ginger in warm water. You can also try a glass of fresh juice made from curry, coriander and mint leaves.

Provides relief from insect bites

The fruit from the curry leaves tree are purplish berries. The juice from these berries mixed with lime juice, forms an acidic and effective solution for external relief from insect bites and stings.

Eases kidney pain

The root of the plant also seems to have beneficial effects. The juice extracted from the root is believed to reduce pain associated with kidneys. Individuals with a history of kidney stones should avoid this due to high concentration of oxalates.

Improves skin

If you are troubled with heat boils, try applying curry leaves boiled in milk for treating heat rashes and bruises. It also works well in combination with turmeric powder ground together to make a paste. This paste can be used to fight acne leaving you with a clean glowing complexion.

Lowers premature greying of hair

Roast curry leaves in coconut oil. Apply this mixture close to hair roots. It helps to darken the hair, prevents premature greying, and at the same time strengthens the roots. Hair fall is one of the common problems faced by all age-groups today. Chewing raw curry leaves daily can actually help in completely stopping it. A mixture of curry leaves, fenugreek [methi] seeds and whole moong ground together can also be used as a hair wash.

Prevents early development of cataract

Fresh curry leaf juice brightens eyes and prevents early development of cataract.

Alleviates burn wounds

Medicinal herbal remedies of curry leaves paste also include effectively treating burn wounds and skin eruptions. It can also be used as a covering for healing wounds.

Fights diabetes

In South India, fresh curry leaves are used to control blood sugar in non-insulin dependent diabetics. It is believed that eating 10 fresh raw curry leaves daily, early in the morning can help manage diabetes and can show good results in about three months. Another remedy includes consuming ground curry leaves mixed with curd. It is also believed to reduce cholesterol levels and aid in weight loss.

Recent studies have also indicated that there might be a link between curry leaves and their beneficial effects against lung cancer cells.

A word of advice

I definitely recommend a small potted curry leaf plant in every house. It’s easy to maintain – all it requires is regular watering. Besides a bunch of medicinal benefits, the curry leaf plant also has an added advantage of repelling insects and ensuring a fresh aroma in the house.

The post Kadi Patta: Long live the curry leaves appeared first on Complete Wellbeing.

Studies in the US have clearly indicated that Indians are far more genetically predisposed to heart disease regardless of their lifestyle, gender and age. There is also an alarmingly high prevalence amongst Indians of three life threatening disorders namely obesity, diabetes and elevated triglycerides and cholesterol. These are some of the leading causes of cardiac complications and are together referred to as “Syndrome X”.

What do we do about it?

Take action today! Don’t wait for a heart attack to make changes.

Follow the “III Step Healthy Heart Plan”.

STEP I Make changes in your diet today

Make sure your diet is well balanced and contains plenty of fibrous foods.

Some tips to follow:

• Begin your day with a healthy breakfast. Take oats porridge with fruits or mix oats with cornflakes or oat meal bars or muffins. Oats reduce LDL cholesterol [low density lipoprotein] also known as bad cholesterol.
• Grind walnuts and almonds with little elaichi [cardamom seeds]. Eat one tablespoon of the powder daily. Walnuts and almonds help to keep the blood vessels healthy and elastic.
• Use soy products like soy flour, soy milk, soy biscuits and tofu. Soy contains soluble fibre that reduces the amount of circulating cholesterol in the blood.
• Ground flaxseeds can be taken with a glass of water. Like fish and fish oils, flaxseeds are also rich in omega 3- fats that help to lower blood cholesterol.
• Use olives or olive oil for salads, salad dressings and sauteing vegetables. Olives help to lower LDL cholesterol.
• Eat vitamin C [anti-oxidant] rich foods like oranges, cranberry, strawberry and guava. Soluble fibere in fruits reduces the absorption of cholesterol in the intestine.
• Use garlic in daily cooking. Kashmiri garlic can be consumed raw, early in the morning. Garlic reduces cholesterol build up in the arteries.
• Sprouted fenugreek [methi] seeds can be used in dal preparations or salads. Methi seeds help to lower total cholesterol levels.
• Use psyllium fibres. Commercially available products like Isabgol can be [1 teaspoon 1 hour before main meals] taken. Alternatively ground isabgol can be mixed with the chapatti atta. Psyllium helps to lower cholesterol levels.

Ideal cholesterol lowering menu:

Breakfast

• 1 cup tea or coffee or milk [with skimmed milk]
• 1 bowl oats porridge or muesli or ready made breakfast cereals with minimum
• 5 gms or more fibre per serving or mix vegetable poha or upma or 2 egg whites omelette or 1 vegetable sandwich with multi-grain bread.
• Eat a fruit after 30 minutes. [Try to avoid banana, chickoo, seetaphal [custard apple], mango and grapes, these fruits are high in sugar low in fibre]

Lunch/Dinner

• Make [1-2] chapattis with ground psyllium fibres or make rotis with whole grain cereals like jowar, bajra and whole wheat flour.
• 1 cup plain boiled rice
• Eat lots of salad [Include at least five servings of fruits and vegetables per day]
• Include pulses/legumes/soy in at least one meal.
• Limit non-veg. foods to once or twice a week.
• Take a bowl of low-fat curd.

Mid meal snacks

One bowl of boiled corn or plain pop corn or sprouts or fruit salad or roasted chana/soy nuts or puffed rice or whole wheat noodles with veggies or vegetable soups.

STEP II Make changes in your lifestyle today

• The best way to improve your heart condition, control blood cholesterol, and lose weight is by exercising daily for 30-45 minutes. Cardio forms of exercises are preferable: swimming, jogging, brisk walks and cycling.
• Get sufficient sleep daily.
• Try meditation. Yogic exercises and deep breathing are very effective in relieving stress.
• If your work is too stressful, take a day off, listen to music, read a book or go to a beach.
• Try using aromatherapy: Essential oils like sandalwood and lavender are commonly used to relieve stress and induce sleep.
• Quit smoking.

STEP III Visit a cardiologist today

Besides lifestyle changes, visit to a specialist is a must. Cholesterol-lowering drugs and diuretics are required for a better control of blood lipids and blood pressure. Periodic health checkups for blood pressure, ECG, lipid profile and blood sugars are essential. Learn about the drugs which are crucial in case of an emergency. Always keep medical insurance documents, hospital and ambulance numbers handy.

Always remember the age old saying “Prevention is better than cure” and in fact even cheaper. Never ignore symptoms, Take Action Today!

The post Eat to your heart’s content appeared first on Complete Wellbeing.

Healthy-kid rule no. 1

Parents influence their children a lot; and so should be a positive role model. One of the best ways that you, as a parent, can teach good eating habits to your children is by setting good examples in your own eating behaviour. For example, if children are to be encouraged to reduce or eliminate sweets or fried foods, then you should make similar adjustments in your diet. If you want your child to drink milk, you got to drink it too. It’s also important to remember that at no time, food should be used as a reward or punishment.

Healthy-kid rule no. 2

Allow children to explore. When children know about a food – where it grows, where you get it from and how you cook it – the more they will enjoy eating the food. Take your child for grocery shopping, in fact involve your child while you are preparing your grocery list. Another way of educating children about food is by creating an A-Z chart of healthy foods like A-apple, B-banana, and C-carrot. Whenever you take your child out to eat, teach him/her how to select healthy options from the menu. For example say “Yes” to grilled sandwich and “No” to fries.

Healthy-kid rule no. 3

Always remember, that younger children are restless. Their likes and dislikes will keep varying. The way food is presented can really affect your child’s appetite. The meals served to them should be simple, without strong masalas [mildly flavoured] and not too cold or hot. Try making the meals colourful and serve them attractively. The foods that are disliked by children can be presented [read camouflaged] along with foods that are more accepted. Let me tell you how –

• Sip it! If your child does not like milk, add milk instead of water in the dough for preparing rotis or parathas or make preparations like porridges [with wheat flour, oats or rawa], fruit smoothies and flavoured soy milk.
• Hide it! If your child does not like vegetables, use vegetable puree [like palak, beetroot, carrot] to make an appealing rainbow paratha. Boiled and mashed sprouts/vegetables can be added as fillings in rotis and served as frankies. Another way to include vegetables is by mixing them with pasta. For example macaroni mixed with spinach and cheese.
• Create it! If your child does not like fruits, prepare dishes like fruit custard, milkshake and fruit jelly. You can also try serving different fruit pieces on a tooth pick. Fruits can also be served as funny faces. For example, cherries as eyes, a strawberry as nose and a banana slice as mouth.
• Cut it! Even at the table, small pieces of food called “Finger Foods” can be served that a child can handle himself – like boiled egg, small shredded pieces of chicken, vegetable cutlets, rolls and sandwiches cut into small triangular pieces or circles.

Healthy-kid rule no. 4

Try using special chairs for children along with unbreakable bowls and cutlery that look alluring, but at the same time are safe and blunt enough to help the child eat independently. One of the best techniques to reduce feeding problems is by teaching your child to feed himself as early as possible. Never force-feed your child. A common mistake made by most mothers is giving their child too much attention at meal times. Leave them, allow them to drop food and make a mess out of their clothes. Simply allow them to enjoy their meal.

Healthy-kid rule no. 5

The last rule for healthy eating in children is meal timings. Children should be discouraged to eat while watching T.V or reading books. Children have a small appetite and a short span of attention. Offer them to eat something every three hours [providing an average of total 1200-1600 calories in the entire day]. No snack should be given close to meal timings. Although, your child is not eating a three-meal diet, as long as your child is growing normally and is maintaining good energy levels, you don’t need to worry about it much.

Is your preschooler a smart snacker?

Some healthy snack options for your child’s tiffin are mini rava idlis, cheese sandwich, small pieces of groundnut chikki, mini mix-vegetable soy cutlets, small besan/soy flour ladoos, potato poha, moong dal dhoklas, vegetable pancakes, mix vegetable. or whole chana kababs, French toast, tiny pizza’s [with low-fat cheese] and cup cakes/muffins.

The post Little children’s diet appeared first on Complete Wellbeing.

Pomegranate power

Nutritionally, pomegranates are rich in potassium, vitamin A, vitamin C, vitamin B6, folic acid and polyphenols.

Given below are 10 super benefits of this wonder-fruit:

1. Anti-oxidant – Pomegranate juice is a powerhouse of anti-oxidants. It may have 2-3 times the anti-oxidant power of green tea and red wine. Studies have indicated its effect in reducing incidence of cancers – breast, skin and prostate. The rich supply of anti-oxidants protect the body cells from the damaging effect of free radicals found in oxygen, thus preventing premature aging, stroke and Alzheimer’s disease. Anti-inflammatory phytochemicals found in pomegranate juice have also shown a positive effect on blood pressure.
2. Natural aspirin – Pomegranate juice works well as a blood thinner. As little as one-fourth cup of pomegranate juice daily can improve your cardiac health by reducing oxidation of LDL cholesterol [LDL or low-density lipoprotein is called bad cholesterol. It has been implicated in coronary heart disease, stroke, atherosclerosis disease and heart attack]. Daily dose of pomegranate juice promotes easy blood flow to the heart and reduces blockages. The sugar present in freshly drawn juice does not negatively affect diabetics. However stay away from readymade juices as it may be loaded with extra sugar.
3. Decrease bone loss – what makes this fruit even more interesting is its preventive effect on cartilage damage. It could be a great tasty medicine for osteoarthritis.
4. Natural viagra – Pomegranate has always been associated with love; it is involved in boosting fertility and sex drive. It also has a corrective effect on erectile dysfunction due to its powerful anti-oxidant properties. You never know it just might work as a natural Viagra.
5. Symbol of abundance – for the ancient Chinese, pomegranate symbolises longevity, immortality and abundance, perhaps because of the round 800 seeds found in each pomegranate. It is also considered as an auspicious and prestigious fruit in Indian weddings.
6. Pregnancy food – Pomegranate juice is believed to be a great source of folic acid which is required for the healthy development of babies. Drinking a glass of pomegranate juice daily is certainly the easiest and the tastiest way for pregnant mothers to ensure that their babies get a daily dose of folic acid. In fact it is also believed to reduce chances of premature babies.
7. Natural botox – the battle against wrinkles can be won by eating pomegranates. Pomegranate juice can help you get rid of unwanted lines and also make existing wrinkles smoother. Now you have a new beauty secret.
8. Wonder tonic – Pomegranate juice can work as a miracle tonic for those who suffer from chronic diarrhoea. Pomegranates are also considered a wonderful bladder and kidney tonic, especially for elderly people. However people with a history of kidney stones should avoid this fruit.
9. Fight bacteria – Pomegranate is also known for its anti-bacterial and anti-viral properties that soothe ulcers of the mouth and throat. It’s a natural medicine that strengthens gums and destroys worms in the intestinal tract.
10. Pamper yourself – Pomegranate juice is believed to help women in overcoming the feeling of general malaise during menopause.

POME it up

Splash in the beautiful red seeds in your meals!

• The pomegranate seeds can be used in salads, desserts, garnishes, bhel, chaat, chutney, pulao, dabeli, and poha. Try giving a twist to pakoras, by adding some dehydrated pomegranate seeds in the batter.
• The juice can be used in making of sauces, smoothies, marinade, jelly and vinaigrettes.
• Make amazing mocktails. A few must-try combos – pomegranate-cranberry juice, pomegranate-guava juice, pomegranate-pineapple juice, pomegranate-orange juice, pomegranate-banana juice. You can be a little more innovative and add ice cubes made from pomegranate juice to your drink.

A few handy tips

• Seeds represent about half the weight of the fruit, so heavier the pomegranate the better is the quality.
• The skin should be shiny without any cracks.
• You can store the fruit in a cool place for a month. It can be stored in the fridge for two months. Juice can be stored for up to six months.
• If you freeze the seeds first, they apparently yield more juice.
• To make the cleaning process easier for you, after separating the kernel put the seeds in a bowl of water. This separates the bitter membrane which floats while the seeds settle down.

You never know with advancing research, like seed-less watermelons and grapes we can expect seedless pomegranate in the near future too. Meanwhile – as a dietician – I believe that the little hard work of patiently peeling each and every pomegranate kernel is definitely worth a handful of health benefits.

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