Dipanwita

INTRODUCTION: Neem is a known as “wonder tree” and its scientific names is Azadirachta indica and is known for its health promoting properties and offer a wide range of health benfits for several diseases and also act as a natural source of insecticides, pesticides and agrochemicals also [Girish, K., & Shankara, B. S. (2008)]. Neem tree grown mainly in a well-drained deep and sandy loam soil and has more 300 bioactive compounds [Hao, F et-al 2014]. Numerous substances, including limonoids like nimbin, nimbidin, nimbinin , 6-desacetylnimbinene with a variety of pharmacological effects, azadirachtin, and quercetin, are available in numerous parts of this tree .[ Rahmani, et-al 2018]. During researches, its componenets were discovered to have higher anti-oxidant, antibacterial, antifungal, antiviral, hepatoprotective, anti-microbial, and anti-cancerous effects. Neem has been extensively used in Ayurveda, Unani and Homeopathic medicine [Tiwari R et-al ,2014]. Additionally, it exhibits therapeutic implications in the modification of cell signalling pathways implicated in the control of cancer. Neem and its component may also present a potential contender because to its wider pharmacological activity in tumour prevention and treatment. The earliest Sanskrit medical writings refer to the benefits of Neem’s fruits, seeds, oil, leaves, roots and bark. The word Azadirachta indica comes from a persian word “Azad dirakhat-I-Hind” meaning “noble or free tree of India”.Neem has two closely related species of neem, are referred to as Indian neem (margosa tree) and Persian lilac, respectively. The neem is known as Sarbaroganibarini because its Sanskrit name, Arishtha, means “reliever of disease.” In India, the tree has always been recognized to as the “village dispensary”[Agrawal and D. P. (2001)].This article provides a summary of the potential health-promoting effects of neem and its components through controlling biological processes. The Neem tree’s botanical name is Azadirachta indica. Neem is mainly a Tracheophytes and it is a member of the Meliacea family and sub-family of Angiosperm Order is Rutales, and is well-known for its vast range of pharmacological actions. The neem tree may be found all throughout India.It flourishes in locations with sub-arid to sub-humid environments, with annual rainfall ranging from 400 to 1200 mm. It can grow in areas with annual rainfall of less than 400 mm, however it is heavily reliant on ground water levels in such instances. Since ancient times, neem tree extracts has a variety of health-promoting properties that have been widely used in health management.It’s offers possible health benefits, including being an antimalarial, insecticidal, anti-filarial ,abortifacient, antibacterial, antifungal, antiviral, antitumor, anti-pyretic, anti-spermatogenic, anti-yeast, and immunomodulator according to National Research Council (1992). It the is known to be a plant that is widely distributed in several tropical and semi-tropical nations, including Bangladesh, Pakistan, and India[Hao, F et-al 2014]. It can acquire resistance ranging from hot to extremely hot. It can not survive temperatures below 40C. Neem may grow in a wide range of soils, although it grows best in well-drained deep and sandy loam (pH 6.2-7.0). From various parts of the plant, phytochemicals such as quercetin and azadirachtin, as well as liminoids such as nimbin, nimbinin, and nimbidin, have been isolated. Furthermore, the leaves contain nimbanene, 6-desacetylnimbinene, nimbandiol, nimbolide, ascorbic acid, n-hexacosanol, nimbiol, various amino acids, and other compounds.[ Rahmani, et-al 2018] .From the ancient time neem is used to treat a range of illnesses in Indian Ayurvedic medicine, Homoeopathic medicine, and Unani medicine[Tiwari R et-al ,2014;] An incredible natural resource, neem has a broad range of chemically diversified and structurally complex metabolites with special biological properties. Neem has been obtained from a variety of ecological niches, and it’s noteworthy to notice that out 400 bioactive compounds of various types have already been discovered. This undoubtedly confirms its historical usage and potential health benefits in traditional medicine [Kharwar et-al,2020] 2] PLANT DESCRIPTION AND CLASSIFICATION: Neem is a fast-growing tree that has a straight trunk with long spreading branches that has 5-15 leaflets per leaf and are compound and imparipinnate in nature and is a tropical evergreen related to mahogany. They are reportedly said to live up to 200 years.The bark is rough dark brown with extensive longitudinal cracks divided by flat ridges and varies in different size according to the age of the plant is taken [Alzohairy and M. A. (2016)]. It contains several blooming panicles, most of which are in the leaf axils and its flower has pentamerous, little, white or pale yellow in colour that are mildly sweet and bisexual when bloom. Neem trees have one or two ellipsoidal, 1-2 cm long seeded drupes. When ripe, they become greenish, and their seeds are ovoid or spherical in shape. When young, the fruits are green, becoming yellow as they develop, and have a garlic-like scent. With a diameter of up to 1.2cm, the trunk is relatively short and straight, and the bark is rough, hard, scaly, and pale grey to reddish brown in colour[Upadhayay et-al ,2014]. The leaves are bitter in taste and new leaves appear to bloom in March and April. The oil found in the seed has potent medicinal and pharmacological properties. Juicing the kernels yields the oil readily. Depending on where you reside, fruits mature between April and August. [Hashmat, I.,et-al 2012]. It can grow on practically any sort of soil, including clayey, saline, and alkaline soil, but it flourishes in deep, well-drained soil with good subsoil water and black cotton soil. Because of their special potential to extract calcium, neem trees can neutralise acidic soils.[ Girish, K., & Shankara, B. S. (2008)] Scientific Classification table for Neem Tree: KINGDOM PLANTEA FAMILY MELIACEAE SUBFAMILY MELIOIDEAE CLASS MAGNOLIOPSIDA ORDER RUTALES SUBORDER RUTINAE GENUS AZADIRACHTA SPECIES INDICA TABLE 1: SCIENTIFIC CLASSIFICATION OF NEEM TREE [Eid et-al,2017] 3] NEEM AS A MIRACLE TREE OF INDIA: As we all know the scientific name of neem is Azadirachta indica. The word Azadirachta indica comes from a persian word “Azad dirakhat-I-Hind” meaning “noble or free tree of India”.Neem has two closely related species of neem, are referred to as Indian neem (margosa tree) and Persian lilac, respectively. The neem is known as Sarbaroganibarini

Flax seed (Linum usitatissimum L.) is native to the eastern Mediterranean to India. Largest producer of flax seeds is Kazakhstan, Cananda, Russia, and China. Flaxseed mainly grows in cool climate and under long period of daylight. There are mainly two varieties of flaxseeds depends on colour such as brown and golden flax seed. Both types of flax seed contains same nutrient content. Both are very high in omega 3 fatty acid ( alpha – linolenic acid). Oil is also produces from flax seed which is known as linseed oil. Nutritive value (per 100 gm) of flaxseed is calorie 533 kcal, carbohydrate 29gm ,fat 42gm, protein 18gm, vit c 0.6mg iron 5.7mg, pyridoxine 0.5mg, magnesium 392 mg , calcium 255mg, sodium 30mg, potassium 813mg. flaxseed contains 20-40% soluble fibre and 60-80% insoluble fibre. Two table spoon flaxseed which is around 20 gm provides 6gms of fibre, it is around 15-25% of RDA for both men and women. Different compound present in flax seeds and their health benefits Omega-3 and Omega 6 fatty acid Flaxseeds contains around 73% PUFA such as omega -3 (ALA) and omega 6 fatty acids. It’s a richest plant source of omega 3 fatty acid ALA. ALA is an essential fatty acid. Both fatty acids helps to prevent or lowers the risk of various chronic diseases. Several studies shows that omega -3 helps in reduce inflammation in the arteries. It also improve blood platelet function. Omega -3 present in flaxseeds also improve brain function during any neural diseases. During pregnancy dietary intake of flaxseed helps in cognitive development of foetus. Glutamine and arginine Flaxseeds are high in amino acid arginine and glutamine. Glutamine helps to regulate gut barrier function, immune-inflammatory response, helps in digestion and proper brain function. Arginine helps in collagen formation, improves blood flow in the arteries of the blood, lowers blood pressure. Mucilage Flaxseed contains mucilage as soluble fibre. Soluble fibre helps to regulate blood sugar level and blood cholesterol level. As flax seeds contains both soluble and insoluble fibre , it works as a natural laxatives in our body and can prevent constipation . Vitamins and minerals Flaxseeds contains a number of vitamins and minerals like thiamine, copper, molybdenum, phosphorus, magnesium. Thiamine/ vit B1 helps in normal metabolism and good nerve function. Phosphorus helps to maintain bone health and tissue health. Plant compounds Flaxseed contains many plant compounds like p-coumaric acid which is an antioxidant, Ferulic acid its also an antioxidant and helps to prevents various chronic diseases. Phytosterol also presents in flaxseeds and many research shows that phytosterol lowers blood cholesterol, reduce inflammation, improves immunity, prevents cancer. Flaxseed contains up to 800 times more lignans than other plants. Lignans acting as both phytoestrogens and antioxidants. Phytoestrogens are oestrogen like compound found in plant sources. Its has similar structure as 17β-estradiol and it binds with alpha and beta receptor of oestrogen. There are mainly four types of phytoestrogens isoflavones, stilbene, coumestan, and lignan. Endogenous oestrogen which are produced by the ovaries become low after menopause. During menopause lignans act as weak oestrogens. Several studies shows that phytoestrogen have protective effect on cardiovascular health. It helps to reduce total cholesterol and improve heart function. Lignans present in flaxseed also helps to reduce blood pressure, oxidative stress. Some other health benefits of flax seed Weight loss As flax seeds contains both insoluble and soluble fibre it helps in weight loss. Soluble fibre present in flax seed when mixed with water becomes very sticky and studies have shown that that fibre suppress hunger and cravings and promotes weight loss. Phytoestrogen pesent in flax seeds also helps in weight loss by increase fat free mass and inhibit the life cycle of adipose tissue. Digestive health Many studies found that flax seed prevents both constipation and diarrhoea because it contains both soluble and insoluble fibres. Insoluble fibre add bulks to stool and relieves constipation. On the other hand soluble fibre binds with water and it causes to swell and increase the bulk of stool of stool and thus prevents diarrhoea. Diabetes Flax seed is a functional food which is low in carbohydrate. A study was done in 2011which showed that supplementation of 10-12 gm of flax seed powder a day for 1-2 months may reduce fasting blood sugar level among those people who have type 2 diabetes mellitus. Blood pressure Studies have shown that flaxseeds helps to reduce both systolic and diastolic blood pressure in patient with peripheral arterial disease. Brachial and central blood pressure is also reduced by dietary flaxseed. Lignan present in flax seeds also helps to reduce blood pressure. Cancer A study conducted in 2003, which shows that elevated level of serum oestrogen and androgen among post-menopausal women has an increased risk of breast cancer. Researches shows that lignans present in flax seeds alters hormone metabolism and subsequent cancer risk. In our gut lignans are fermented by bacteria and may reduce the growth of several cancers especially hormones-sensitive types like breast, uterus, and prostate cancer. Skin health Lignans present in flaxseed have anti-inflammatory effect which helps to reduce various inflammation caused by different skin problems like acne, eczema, and psoriasis. Linoleic acid present in flax seeds helps to maintain skin`s barrier function and thus helps to maintain skin hydration. Toxicity There are some compound presents in flaxseeds such as cyanogenic glycosides such as linamarin, linustatin etc. but no increase in plasma cyanogenic level above baseline is found with the consumption of 15-100gm of flaxseed. Cyanide compound destroys during cooking that’s why slightly roasting of flaxseeds is recommend before consumption. Process of consumption Flaxseed can be eaten in soaked form. But it’s better to roast it slightly before consumption. 5-10gm of flaxseed should be eaten daily. Restriction Flaxseed is restricted for those people who has bowel obstruction, inflammatory bowel disease, narrow esophagus , high triglycerides level and After surgery. Ways to consume flaxseed In powder form by mixing in water or smoothy As salad dressing By mix into yogurt By mix into milk By adding in

Weight management refers to creative ways of making long term lifestyle changes to maintain a healthy body weight of different individuals. The aim of weight management is to improve overall health, encouraging them to take a balanced diet, and reducing the risk of chronic disease. The methods to maintain a healthy body weight in weight management- Diet therapy Physical activity Behaviour therapy Combined therapy Pharmacotherapy Weight loss surgery Everyone should try to maintain a healthy body weight because research has shown that a little weight loss of the obese persons can improve their blood pressure, cholesterol and triglyceride levels. This helps to maintain their blood glucose level and decrease their risk of cardiovascular disease (CVD). So, let’s talk about two most common methods of weight management- Diet therapy and physical activity The first one diet therapy: At first, I want to talk about the reasons for failure to continue diet therapy and the ways to fix the problems: – Sometimes we are confused about what we should eat or not, and the calorie obsession can turn our meals into a stressful thing.Instead of doing this, keep a general eye on calories and the portion size and the feeling after eating them but also pay attention about the nutritional quality of foods. Sometimes we focus only calories and not the other factors of nutrition then take a faulty diet and eliminate carbohydrate or fat categories foods.Instead of doing this, look at the general quality of your diet. Include whole grains, fruits, vegetables, lean meat and minimize highly processed foods like soda, fries etc. The other reasons which give a great impact on continuing the diet therapy – Improper functioning of our digestive system Focusing only on calories not in lifestyle Staying too often in a state of stress Consuming the sensitive or inflammatory foods which causes not identifying the causative issue. Near about 10% of people attempt diet therapy without physical activity. So go to a dietitian and he/she will tell you how many calories you should consume and help you to plan a healthy, nutritious diet and also, they help you to make a positive lifestyle change. The second one is physical activity: – In combination with healthy eating, physical activity has a great impact on maintaining weight because it helps to burn calories and reduce body fat percentage of obese people. Let’s see the barrier of physical activity in our daily life: – Lack of time Lack of energy and motivation Lack of skill and resources Fear of injury and social influence and negative thinking Old age Weather condition and travel Lack of concentration Setting unrealistic goals Comparison with others Priority issues Instead of focusing on these things do the following: Set a proper routine on a daily basis Identify the available time from your routine at least 30 minutes per day. Join an exercise group or class to get motivation Schedule the time of your day when you feel full energetic. Learn how to exercise properly according to your physical condition (age, sex, fitness level, skill) Plan a set of regular activities which you can always do in any condition of weather. Choose the activities you enjoy to avoid boredom. Everyone should do at least 150-300 minutes of moderate to vigorous intensity activity per week. If you continue exercise per day then it will Increase your flexibility and muscle tone Help in better respiratory health Improve energy and vitality Boost metabolism Improve athletic health Help to keep a healthy weight maintenance Help in stress management and cardiovascular health. As a yoga instructor, I want to suggest some yoga asanas for weight management: Setu bandha Sarvangasana Matsyasana Urdhvamukhasavasana Phalakasana Utkatasana Trikonasana Navasana Adho Mukha Savanasana Bhujangasana Dhanurasana Sarvngasana Birbhadrasana   Power yoga is the various type of yoga which is the modern form which helps to increase your flexibility, stamina and mental focus. It also helps to- Burn more calories Boosts metabolism Some examples are- pawanmuktasanam, garundasana etc. Always do savasana after your yoga workout session. So, try to remember the facts of diet therapy and exercise(yoga) and go to a dietitian and join a workout session for better results. Live a healthy life. Thank you. References: 1. https://www.health.harvard.edu/blog/when-dieting-doesnt-work-2020052519889 2. https://time.com/6248588/weight-loss-strategies/ 3. https://www.health.qld.gov.au/__data/assets/pdf_file/0030/154983/wtmgt_dietingcycle.pdf 4. https://www.healthifyme.com/blog/yoga-weight-loss-9-asanas/  

Breakfast is frequently called ‘the main feast of the day’, and for good explanation we can say as the name proposes, breakfast means “breaks the short-term fasting time frame overnight”. In addition to providing other essential nutrients necessary for good health, it helps to replenish our glucose supply to increase our energy levels and alertness. It’s true that every other meal is important, but breakfast is more important because it has so many health benefits. This is why it was given the name “important meal day.” In many studies it was found that having proper breakfast in the morning help to assist with better weight management in our body , decreased the chance of type 2 diabetes and coronary illness in the long haul. Despite the health and wellness benefits of breakfast, many people frequently skip it for a variety of reasons he most recent national nutrition survey of Australian children and adolescents found that skipping breakfast was common, though the majority did not do so consistently. EVIDENCE OF TAKING BREAKFAST: In one 2021, observational studies found that those who eat breakfast seven times per week have a reduced risk for: heart disease diabetes obesity high blood pressure stroke abdominal obesity cardiovascular-related death elevated low-density lipoprotein (LDL) cholesterol. The most common nutrients those who skipped breakfast fell short on include: folate calcium iron vitamin A vitamins B1, B2, B3 vitamin C vitamin D. BENEFITS OF HAVING BREAKFAST:  Provide Energy : Glucose is the body’s primary energy source. The carbohydrates we eat break down and absorb glucose from the blood into the body. The majority of the body’s energy is stored in the form of fat. However, our body also stores some glucose as glycogen, most of which is stored in liver and muscles in smaller amounts. The liver breaks down glycogen and releases it into your bloodstream as glucose during times of fasting (when we don’t eat), like overnight, to keep your blood sugar levels stable. This is especially crucial for your brain, which gets most of its energy from glucose. In the first part of the day, after we have done without nourishment for up to 12 hours, your glycogen stores are low.At that time our body starts breaking down fatty acids to get the energy needs once all of the energy in your glycogen stores has been used up. However, fatty acids are only partially oxidized without carbohydrates, which can lower energy levels. So eat breakfast is necessary to get more energy and replenish glycogen store in our body, so that we can keep our metabolism going throughout the day. Skipping breakfast might appear to be an effective method for diminishing by and large energy consumption. However, research shows that breakfast eaters tend to be more physically active in the morning than those who wait until later in the day, despite having a higher energy intake. You haven’t eaten in quite a while: After waking up, breakfast is the first meal you eat. We need to had at least eight hours of sleep, and our last meal was either dinner or a late-night snack. Therefore, breakfast provides our body with the appropriate nutrition and fuel to begin the day with enough supply of energy for vigorous or normal day to day work. Skipping breakfast would make body without nourishment for twelve hours or more, making your digestion increasingly slow. Fundamental nutrients, minerals and supplements: Breakfast food varieties are rich in key supplements like folate, calcium, iron, B nutrients and fiber. Breakfast gives a great deal of your day’s all out supplement consumption. In point of fact, people who eat breakfast are more likely than those who don’t to meet their recommended daily intake of vitamins and minerals.  Fundamental nutrients, minerals and different supplements must be acquired from food, so despite the fact that our body can muster sufficient desire to come to the following dinner, you actually need to top up your nutrient and mineral levels to keep up with wellbeing and imperativeness. Energy Glucose is the body’s energy source. The carbohydrates you eat break down and absorb glucose. The majority of the body’s energy is stored as fat. However, your body also stores some glucose as glycogen, most of which is stored in your liver and muscles in smaller amounts. Breakfast helps you control your weight: If you don’t eat breakfast, eat a healthy snack like fresh fruit, yoghurt, veggie sticks, and hommus, or a wholemeal sandwich to satisfy your hunger in the middle of the day. are less likely to be overweight or obese. Breakfast helps you control your weight. The reason for this is the subject of ongoing research. Breakfast is thought to help you control your weight for the following reasons: it forestalls huge vacillations in your blood glucose levels, assisting you with controlling your hunger breakfast tops you off before you become truly eager, so you’re less inclined to simply get anything that food sources are close by when hunger truly strikes (for instance high energy, high fat food varieties with added sugars or salt). Regular breakfast eaters are less likely to be overweight. The body’s insulin response can be triggered by skipping breakfast, which can lead to weight gain. Having a good dinner in the first part of the day lessens your hankering to eat over the course of the day. It Restores the sugar balance: Breakfast achieves a perfect sugar balance, which is crucial to avoiding long-term health issues. Your body and brain stay healthy when sugar levels are in balance. Breakfast aids in the maintenance of the body’s entire metabolism. Brainpower is boosted by breakfast: If someone don’t eat breakfast, they might feel sluggish and have trouble focusing. This is because our brain hasn’t gotten the glucose (energy) it needed for proper functioning. According to research, skipping breakfast has a negative impact on our mental performance, including our capacity for concentration, memory, and attention. Some tasks may appear to be more difficult as a result. Children and adolescents who

Being immune is the state of having immunity, which is conferred by either an immune response brought on by an infection or immunization, or by other non-immunologic factors. It includes the capacity to recognize to foreign objects as distinct from oneself and to use physiological immune response mechanisms to neutralize, get rid of, or metabolize foreign objects. SPICES: The essential spices include ginger, garlic, cumin, fennel, fenugreek, turmeric, cinnamon, and black pepper. They can be used in regular cooking and eaten in dals, vegetables, curries, soups, and other dishes. They can also be boiled to make herbal tea also. TUMERIC : The vibrant yellow spice is used frequently in Indian cooking and in the treatment of many illnesses. Curcumin-rich turmeric is the best ingredient for boosting immunity and treating a variety of inflammatory conditions. Although it can be used in a variety of dishes, the best way to eat it, is in hot milk or as a drink when combined with lemon and water. The active ingredient makes the body’s white blood cells more effective, which improves the body’s antibody response and has anti-inflammatory, anti-aging, antibiotic, and anti-oxidant properties which causes several molecular changes that may aid in the prevention and treatment of cancer. It is advised to take 1-2 gm of curcumin for medicinal purposes. Due to its high potassium content, it is not advised for patients with chronic kidney disease to consume excessive amounts of it. Curcumin is a fat soluble which break down and soluble in fat.But when taken alone it poorly absorbed in the body so its is advised to take curcumin with black pepper as it contain natural compound piperine which increases curcumin absorption by 2000% .That’s why piperine is present in the best curcumin supplements, which significantly increases their potency. GINGER: According to Ayurveda, ginger is the best immune system builder and can treat a variety of digestive. Ginger is among the best (and generally delectable) flavors in the world. It has a place with the Zingiberaceae family, and it’s firmly connected with turmeric, cardamom, and galangal. Ginger can be utilized new, dried, powdered, or as an oil or squeeze. It’s an exceptionally considered normal fixing in recipes. It’s occasionally added to handled food varieties and cosmetics. Contains gingerol, which has strong therapeutic properties. Ginger has an extremely lengthy history of purpose in different types of conventional and elective medication. It’s been utilized to help processing, lessen sickness, and assist with battling this season’s virus and normal cold. Ginger may help fight dangerous germs and fungus, perhaps lowering your risk of illness.To give some examples of its purposes, the exceptional scent and kind of ginger come from its regular oils, the most significant of which is gingerol . Gingerol is the really bioactive compound in ginger. It’s answerable for a lot of ginger’s restorative properties. Gingerol has strong mitigating and cell reinforcement impacts, as indicated by research For example, it might assist with diminishing oxidative pressure, which is the consequence of having an abundance measure of free extremists in the body. use 1-1.5 grams of ginger can assist with forestalling different sorts of queasiness, including chemotherapy-related sickness, queasiness after medical procedure, and morning sickness. In a 2019 writing survey additionally reasoned that ginger altogether diminished HbA1c in individuals with type 2 diabetes. In any case, it additionally found that ginger affected fasting glucose. Ginger may also help reduce nausea, help you lose weight, lower cholesterol levels, protect nerve function, and lower your risk of cancer. It may also assist in the fight against harmful bacteria and fungi, which may lower your risk of infections. GARLIC: Due to its many therapeutic properties, garlic is the most common ingredient used in Indian cuisine. The best way to consume it is to take one clove of crushed garlic with a glass of water first thing in the morning. Garlic is loaded with manganese, L-ascorbic acid, selenium, and numerous other nutrients.Garlic is stacked with bioactive mixtures, as allicin, which gives serious areas of strength for it, mitigating, hostile to microbial, and other mending properties. Garlic’s sulfur-containing intensifies give it that trademark flavor and odor.tudies proposes of garlic helps support resistance by expanding the quantity of specific safe cells in the body. Furthermore, various preliminaries show garlic diminishes the number, term, and seriousness of colds. Although additional research is required before any conclusions can be drawn, garlic supplements may assist in the prevention and amelioration illnesses such as the common cold and flu. For those who are already diagnosed with hypertension, garlic appears to lower blood pressure at high doses. Supplements may sometimes perform as well as prescription drugs. Supplements containing garlic appear to lower total cholesterol and LDL (bad) cholesterol, particularly in people with high cholesterol. Triglycerides and HDL (good) cholesterol are not problematic. It can be consumed raw or added to various dishes and masala tea. appear to be impacted. Antioxidants in garlic can assist in preventing cell damage and aging. It may lower the risk of dementia and Alzheimer’s disease. CINNAMON: The inner bark of trees, which is scientifically known as Cinnamomum, is used to make the spice cinnamon. This spice has antiviral, bacterial, and fungicidal properties. Additionally, the antioxidant and anti-inflammatory properties of the ingredient safeguard your body from disease. It also helps to lower blood sugar levels, reduce the risk of type 2 diabetes, and improve gut health. Sticks or powder can be used in desserts, dishes, warm water, and tea. Cinnamon has also been used for its therapeutic properties since ancient times. It repairs damaged tissues, prevents infection, and reduces inflammation. Cinnamon has anti-diabetic properties, is high in antioxidants that strengthen the immune system, and may even lower the risk of heart disease.Cinnamaldehyde is one of the most important active ingredients in cinnamon. Flavorings and fragrances make use of it. It very well might be liable for a portion of cinnamon’s conceivable medical advantages. BLACK PEPPER: BLACK PEPPER is a crucial spice because of its anti-inflammatory, antimicrobial, and gastroprotective properties. It can

The citrus fruit is a real primal fruit and all varieties come from the 3 primal fruits such as….. Grapefruit Mandarin Sukade lemon It is an edible fruit such as orange or lemon with firm usually thick rind and pulpy flesh and juicy too. Here I mentioned some popular varieties of citrus fruits :- Grapefruits – White, ruby red, pink Mandians – Tangor , tangelo Lemons – Eureka Limes – Persian Sweet oranges – Blood orange Other kinds – Citron , pomelos Citrus is a genus of flowering trees and shrubs in the rue family often called Rutaceae. Plants in the genus produce citrus fruits including important crop such as oranges , lemons , grapefruits , pomelos and limes. The genus citrus native to South Asia, East Asia, Melanesia and Australia etc. ARE YOU GETTING VERY SICK EASILY ? AND YOU DON’T KNOW HOW YOU BOOST YOUR IMMUNE SYSTEM THROUGH CITRUS FOOD ? 11 UNKNOWN FACTS ABOUT CITRUS FRUITS…….. Here I discuss the Health Benefits and Importance of Citrus Fruits…. Excellent source of vitamins :– Citrus fruits are excellent source of vitamin C which boost up your immune system and keep your skin smooth and glamourous by producing collagen. Citrus fruits have good amounts of other vitamins and minerals which includes B vitamins, potassium, phosphorous, magnesium and copper . They are also rich in plant compounds . It has anti-inflammatory and antioxidant effects. It also have varieties of flavonoids , carotenoids and essential oils which are very much beneficial to our health. In fact , 1 medium size orange can fulfil your need of vitamin C in a day. Citrus fruits are good source of fibre:- Citrus fruits are good source of fibre. It has lots of health benefits such as – …It improves our digestive health …It aids in weight loss …It also act as appetite suppressant It has soluble and insoluble fibre. they also have health benefits. Soluble fibre – It acts as cholesterol lowering agent and also regulates the blood sugar. Insoluble fibre – It adds bulk in your digestive system and keeps your bowel movements clear and regular. In fact, 1 medium size orange can serves us 2.4 grams fibre. Low calorie and low Glycemic Index :- Citrus fruits are low in calorie and relatively low glycemic index . Low calorie is linked to weight loss…and low glycemic index helps to reduce your blood sugar. Various types of Citrus fruits and its calorie content… 1 medium Orange:- 62 1 Lemon juice:- 12 ½ Pink Grapefruit:- 52 ½ white Grapefruit:- 39 Studies shown that , 1 orange has a low glycemic index , 43. So the sugar from citrus fruit slowly releases into bloodstream from that we are feeling energetic. Lots of minerals content :- Citrus fruits are great sources of minerals. Potassium is important mineral for fluid regulation, mineral balance and muscle contraction and it also reduces the risk of stroke and heart disease and makes your bone strongest. It also regulates the amount of salt in your diet by flushing out of the body. Helps to boost up your immune system:-   Citrus fruits are excellent source of vitamin C so it can boost up your immune system.it also can prevent the common cold and also reduce their duration and severity. Helps to weight loss:- Citrus fruit contain a lot of vitamins and minerals which helps us to a perfect weight loss. It helps us to aid fat loss by adding it in our diet. A citrus fruit in an obese person’s diet can make a drastic change in her/his weight. It helps us to lead a stress free life. It has antioxidants property which helps to maintain a balanced weight. Helps to combat the Heart disease and Anaemia:- Citrus foods are good for your heart. It contains flavonoids, carotenoids which may promote heart health. It protects the heart by reducing inflammation and providing other health benefits. it has antioxidant property which reduces the risk of Atherosclerosis, a plaque build up in the artery wall. Citrus fruit absorbs many heart healthy nutrients. It helps to prevent Anemia , by increasing the Hemoglobin synthesis and absorption of iron into the blood. Helps to reduce the risk of Kidney disease :- One of the reason behind Kidney stone is low level of citrate in urine. Citrus fruits can raise the level of citrate in the urine which reduces the risk of Kidney stone. It is only applicable for few people*. Helps to fight against Cancer :- In one study, we saw that one grapefruit juice reduces the risk of lung cancer. Citrus fruits contain flavonoids which acts as antioxidants may protect against esophageal, stomach, breast and pancreatic cancers and it also may block the gene expression which are carcinogenic in nature . Helps to protect your Brain :- it helps to combat the neurodegenerative diseases like Alzheimer’s and Parkinson’s diseases, damaging the nerve cells. Juice of citrus fruit may boost up brain function. Citrus fruits contain flavonoids including hesperidin and apigenin which may protect the brain cells and brain functions. Helps to Stay Hydrated:- Besides other watery fruits citrus contains a high level of water such as the water content of Orange is almost 81% . so it helps to stay hydrated. References:- www.healthline.com/nutrition https://www.health.com/nutrition AN ARTICLE BY, TIYASA GHOSH M.SC 4TH SEM STUDENT OF NUTRI WORLD .  

DELICIOUS SEMOLINA PORRIDGE RECIPE FOR SCHOOL GOING CHILDREN Semolina porridge is a very popular Indian cuisines and desserts item also. It is also known as “Sooji ka halwa”. It has creamy, smooth texture. And it is highly pleasant to the taste.  As it is easy to make, it can also be made in a very short time. It can be made easily and quickly with household ingredients. This food item is the most important food for preschool children for their growth and development. We can serve it to preschool children as their school tiffin, breakfast, evening snack. Cooking time: 20minutes Ingredients : Semolina (Sooji) – 30gm Milk – 200ml Jaggery powder – 15gm Cashew nuts( coarsely chopped) – 10gm Almonds (coarsely chopped) –10gm Raisins – 10gm Green Cardamom pods- 4pcs Desi ghee – 1tbsp Dates – 20gm Water – As required Steps to make semolina porridge: First Step: In a heated pan, add ghee. Second Step: When ghee melts, add semolina and mix it properly. Third Step: The semolina is roasted for three to four minutes until the semolina turns light golden in color. Fourth Step: Add the milk into the pan & stir it for sometimes & bring it to a boil Fifth Step: Then, cardamom pods are added, mix it. Sixth Step: All the dry fruits (cashew nuts, almonds, raisins and dates) added into the pan & keep stirring continuously. Seventh Step: If it is seen that the semolina is sticking to the bottom of the pan then add water little by little and mix well with the semolina mixer. Eighth Step: After some time, add sugar to the pan and mix well and cook for two to three minutes. Ninth Step: Now, the semolina porridge is properly cooked and ready to be used. Health Benefits of the main ingredients in the making of Semolina porridge: 1) Semolina Semolina has various health benefits for growing children. It is very rich source of iron, fiber and Vitamins E and B-Complex. The high fiber content of semolina keeps the child feel full for longer and controls overeating. • Mineral that is present in semolina is selenium, which helps to prevent infection and boosts the immune system. • Iron is also present in semolina, which helps to prevent anaemia. • Semolina also contains calcium and phosphorus, they helps to strengthen the bones. • It supports heart health • It supports digestive health • It helps in bowel movement. 2) Milk • Milk is a complex mixture of lipids, carbohydrates, proteins and many other organic compounds and inorganic salts dissolved or dispersed water. • Milk is an important food for everyone. It contains two types of protein casein and whey protein; the chief carbohydrate present in milk is lactose which is the disaccharide and also trace amount of glucose galactose and other Sugars are also present;  vitamins like vitamin – A,B2,B12,B3,D and  minerals like chlorides, phosphates, citrates, sulphates, bicarbonates of Sodium, Potassium ,calcium and magnesium are also present in milk. • Milk contributes to the nutritive value of the diet and adds the taste, flavour to the product. • Milk has various health benefits. Milk helps to support bone health, heart health, improves the immune system and brain health , strengthens muscle etc. 3) Jaggery powder • It produced from sap of sugar cane. It is used in cooking instead of white sugar. • It composed of carbohydrate , vit- B1 & B3 , iron, selenium, zinc, potassium, sodium, calcium. • There are many benefits of jaggery powder. It helps to boost immune system, improves the digestive system, purifies blood, prevents from anaemia, improves the metabolism, treats cold and cough. 4) Cashew nuts • It contains  healthy fats like PUFA ( Poly unsaturated Fatty acids) & MUFA( Mono Unsaturated Fatty acids); vitamins such as vitamin C, vitamin B1, B2, B3, B6, Vitamin E and Vitamin K ; it also contains minerals such as magnesium, zinc, copper, phosphorus, calcium, and potassium. • It helps to reduce LDL ( Bad cholesterol) because of having Healthy Fats; enhances the HDL Level ( Good cholesterol) in blood • It also helps to keep the immune system healthy, decrease the risk of anaemia, strengthen immune system. 5) Almonds • Almonds are rich in MUFA, Vitamin – E, Protein, Fiber, Magnesium, Copper, Calcium, Phosphorus . • It lowers the bad cholesterol and increase the level of good cholesterol. • It improves the bone health and gut health • It is good for skin • It protects heart health • It promotes brain health also. 6) Raisins Raisins are dried grapes actually. • Raisins are rich source of fibre, iron, calcium, potassium • It helps to keep the digestive system healthy, improves eye sight & bone strength, may cures acidity and bloating, prevents anaemia, improves heart health. 7) Green Cardamom • It contains vitamins like riboflavin, niacin, vitamin-C ; Minerals such as iron, manganese, calcium, potassium, and magnesium, Dietary fibres, Antioxidants . • It helps to improve oral and digestive health, treats anorexia ( increase the rate of appetite), prevents cancer, may treat cough and cold. 8) Deshi Ghee • Ghee is rich in important nutrients like vitamin A, omega-3 fatty acids, and conjugated linoleic acid. • It may also help reduce gut inflammation and support heart health. 9) Dates • It  Acts as a natural sweetner & energy booster • It Aids Healthy Bowel Movements,Improves Brain Functionality.Prevents Microbial Infections,Prevents constipation,Promotes Bone Health,Improves digestion,Helps to regulate healthy cholesterol ,Cures anaemia and helps to boost haemoglobin level, Prevents inflammation. NUTRITIONAL VALUE OF THE DISH • CARBOHYDRATE :- 61.65gm • PROTEIN :- 42.925 gm • FAT :- 19.175 gm • ENERGY :- 476.05 kcal • CALCIUM :- 340.35 mg • IRON :- 2.932 mg POINT TO BE NOTED AVOID ADDING WHITE SUGAR IN CASE OF LACTOSE INTOLERANCE ‌INSTEAD OF USING COW MILK, USE  LACTOSE FREE MILK / ALMOND- MILK / SOY MILK. REFERENCES : 1)https://www.betterbutter.in/blog/benefits-of-suji-for-growing-children-and-a-few-recipes/ 2)https://www.healthline.com/nutrition/semolina#safety 3) https://m.timesofindia.com/life-style/food-news/6-incredible-benefits-of-drinking-cows-milk/amp_articleshow/70139351.cms 4) https://healthybuddha.in/blog/magazine-blog/health-benefits-jaggery-powder 5) https://www.lybrate.com/topic/benefits-of-cashews-and-its-side-effects 6) https://simplylifetips.com/health-benefits-of-almonds/ 7) https://www.healthifyme.com/blog/raisins/ 8) https://www.stylecraze.com/articles/health-benefits-of-cardamom/ ARTICLE BY ARPITA PATRA M.SC. (FOOD & NUTRITION) STUDENT OF NUTRI WORLD  

Mustard oil is also called sorser tel in Bengali and in Hindi it’s called sarson ka tel. It can be made from black mustard (Brassica nigra), brown mustard (B. juncea), and white mustard (B. alba), Mustard oil is either the pressed oil used in cooking or the pungent essential oil,which is also known as mustard essential oil. Essential oil is made by grinding mustard seeds, mixing with water and extracting the essential oil by methods of distillation. It can also be made by carbonizing the seeds. Pressed mustard oil is used as an edible oil in some cultures, but its HIGH ERUCIC ACID content limits its sale in some countries. There are also mustard seeds that are low in ERUCIC ACID.   EXTRACTION PROCESS: WIDELY USED IN DIFFERENT PARTS OF THE WORLD: The use of distinctive pungent oils is characteristic of Bengali and North Indian [1][2] and Bangladeshi [3] cuisines. It is sometimes used as a substitute for ghee [4]. Information on the nutritional content of the mustard oil: According to USDA [5], 100 grams of mustard oil contains 884 calories of food energy, equivalent to 100 tons. The fat composition consists of 11% saturated,acids[6]. 59% monounsaturated and 21% polyunsaturated fatty     CHEMICAL COMPOSITION Mustard oil contains approximately 60% monounsaturated fatty acids (42% erucic acid and 12% oleic acid). Contains approximately 21% polyunsaturated fat (6% omega-3 alpha-linolenic acid and 15% omega-6 linoleic acid) and approximately 12% saturated fat. [7] Its pungent taste comes from allyl isothiocyanate, a phytochemical found in cruciferous plants (cabbage, horseradish, horseradish, etc.).     POTENTIAL TOXICITY The US Food and Drug Administration has banned the importation or sale of pressed mustard oil for cooking in the US due to its high erucic acid content. In contrast, the FDA has classified mustard essential oil, which has a much lower erucic acid content, as generally recognized as safe and allows it for use in food. , is approved as a massage oil in the United States and requires the label “For external use only.” Mustard oil is rich in erucic acid. Erucic acid can have toxic effects on the heart at high doses.[8][9] The relationship between dietary erucic acid consumption and increased myocardial lipidosis or heart disease has not been established in humans. However, given what is known about erucic acid, there may be reason to believe that humans are susceptible[3]. Erucic acid is a major component of mustard and rapeseed. Foods high in erucic acid are considered undesirable for human consumption because they have been associated with myocardial lipidosis and heart lesions in laboratory rats. is restricted. CONCLUSION: ANOTHER FDA AUDIT IS SUGGESTED ON THE WELLBEING FURTHEST REACHES OF ERUCIC CORROSIVE SINCE 29 NATIONS HAVE PERMIT RESTRICTED MEASURES OF MUSTARD OIL (ERUCIC CORROSIVE) FOR HUMAN UTILIZATION AND FURTHERMORE IN LIGHT OF THE FACT THAT THERE ARE SOME MEDICAL ADVANTAGES THAT HAVE BEEN ACCOUNTED FOR MUSTARD OIL IN PEOPLE. THOUGH BENGALI AND NORTH INDIAN PEOPLE INTAKE MUSTARD OIL ON DAILY BASIS WHICH CONTAIN ERUCIC ACID WHICH IS NOT GOOD FOR PEOPLE WHO HAVE CARDIOVASCULAR DISEASE .SOME RESEARCHES HAVE BEEN REPORTED THAT DUE TO USE OF OMEGA 3 RICH FISH AND FOODS IN THEIR DAILY DIET THAT EFFECT OF ERUCIC ACID IS NEUTRALISE BECAUSE THE FISH HAVE ALA WHICH BROKE DOWN TO FORM DHA (DECOSOHEXANOIC ACID)AND EPA (EICASOPENTANOIC ACID). MORE PROSPECTIVE DATA FROM LARGER COHORTS WILL HELP US UNDERSTAND THE IMPACT ON HUMANS. RANDOMIZED CONTROLLED TRIALS ARE NEEDED TO DEFINE SAFETY/POTENTIAL BENEFIT [13] REFERENCE: Krishnendu Ray, The Migrant’s Table: Meals and Memories in Bengali-American Households (Temple University Press, 2004), p. 27: “Wide use of mustard brings Bengali food close to the North Indian paradigm” ^ Pete Wells, Masalawala & Sons, Where the Food Is Bengali and the Mustard Oil Flow, New York Times (January 24, 2023): “The volatile, sinus-awakening aroma of mustard oil is one of the signatures of Bengali cooking. … Many Bengali dishes are unthinkable without it.” ^ Jump up to:a b Indrani Sen, American Chefs Discover Mustard Oil, New York Times (November 2, 2011): “It is also used as a massage oil, the only use for which it is legally approved in the United States.” The Cook’s Book of Ingredients (DK Publishing: 1st American ed., 2010), p. 513. “Welcome to the USDA Food Composition Database”. nal.usda.gov. Retrieved 13 April 2018.  (Retrieved 2017-12-11) https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/nutrients  Food Standards Australia New Zealand (June 2003) Erucic acid in food Archived 3 December 2008 at the Wayback Machine : A Toxicological Review and Risk Assessment . Technical report series No. 21; Page 4 paragraph 1; ISBN 0-642-34526-0, ISSN 1448-3017 ^ Grice, H. & Heggtveit, H. (1983). The Relevance to Humans of Myocardial Lesions Induced in Rats by Marine and Rapeseed Oils. In High and Low Erucic Acid Rapeseed Oils. Elsevier. p. 560. ^ Food Standards Australia New Zealand (June 2003) Erucic acid in food: A Toxicological Review and Risk Assessment Technical report series No. 21; Page 4 paragraph 1; ISBN 0-642-34526-0, ISSN 1448-3017 ^ FDA Import Alert 26-04: Detention Without Physical Examination of Expressed Mustard Oil, FDA (November 18, 2016). ^ Mustard and Mustard Oil Safety, National Capital Poison Center] (last accessed January 26, 2023). Kavita H. Poddar, Ph.D, RDN, CLS  1Geeta Sikand, MA, RDN, CLS, FNLA 1.Dinesh Kalra, MD, FACC, FNLA.Nathan Wong, Ph.D, M.P.HPlumX Metrics.:https://doi.org/10.1016/j.jacl.2021.11.002 ARTICLE BY Nutritionist Debjani Mondal M.sc (food and nutrition), Certified Diabetes Educator. Nutritionist content writer of TEAM NUTRI WORLD.