The term “dry fruits” refers to the dried form of many different types of fruit. When dried, these fruits can be used in a variety of ways, including as snacks and dessert toppings.
Dry fruits are an excellent source of nutrition, with vitamins and minerals that can help keep you healthy. They also contain antioxidants that can help prevent free radical damage and protect your cells from cancer-causing toxins.
Dry fruits are also an excellent source of fiber, which can help you feel full longer. This can help prevent overeating and unhealthy snacking habits.
Dry fruits for mental health
Dry fruits are a great way to keep your mind at its sharpest.
Here’s how:
- They contain a high amount of iron, which is essential for your brain to function properly and avoid things like anemia and fatigue.
- They’re full of vitamin E, which helps to boost your memory and focus—two things that you need when it comes time to study or get work done.
- Dried fruit is easy to carry around in your bag or pocket, so you can snack on it whenever you’re feeling stressed out or like you need some extra energy!
Dry fruits are a great source of nutrition and can be used to enhance your diet. Dry fruits are rich in vitamins, minerals and other nutrients that help improve the health of your brain. They also contain omega-3 fatty acids that have been found to help treat depression.
Satvic dry fruits, like walnuts, pistachios, almonds, muskmelon seeds, and nutmeg, are rich in such nutrients and help boost the mental well-being of a person
Food for mental wellbeing
March 22, 2022, 11:22 PM IST Jamana Mahajan in Voices, Lifestyle, TOI
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Jamana Mahajan
Jamana Mahajan
Jamana Mahajan is the co-founder of Satvic Foods. She has been cooking delicious cuisines for her family since ages and she channelised her love for cooking and family into cr … MORE
Ever since we were little, we have heard that food directly affects our physical health. Very few of us know that it affects our mental health as well. A healthy diet will help us to think clearly and feel more energized. The concentration and attention span increase too. Did you know that one of the main reasons behind your fatigue, stress, and depression can be a lack of nutritional foods? Food items rich in protein will help to treat depression and anxiety.
One of the best foods for mental well-being is what we eat at home and are Satvic in nature. In our Ayurvedic scriptures, you will find several benefits of eating Satvic Foods and how it improves our immunity and stimulates our mental well-being.
Satvic foods for mental well being
In Ayurveda, you can find the concept of Sattva Guna, which is mainly about ‘spiritual quality.’ When a person has a Sattva Guna personality, their natural desire would be about staying good and protective of their surroundings. In such individuals, the mind and senses are at a constant, which results in a healthy and happy life. When one follows Sattva guna or a Satvic lifestyle, they have mental happiness.
Most of the Indian households have inherited Satvic Foods in their daily lifestyle. Some of the important Satvic Foods that provide Sattva Guna are boiled vegetables, milk products, vegetables are grown naturally and organically, the consumption of lukewarm water, and more. In addition to improving your well-being, one needs to consume the right amount of Carbohydrates, Proteins, and Fatty Acids. Satvic dry fruits, like walnuts, pistachios, almonds, muskmelon seeds, and nutmeg, are rich in such nutrients and help boost the mental well-being of a person.
Carbohydrates: A lot of Satvic food items contain carbohydrates. It includes rice, vegetables, millets, beets, etc. They trigger serotonin and tryptophan, which are brain chemicals responsible for making a person happy. They affect the neurotransmitters and precipitate depression.
Protein: It allows the body to react and think quickly. Satvic Foods’ Protein Dry Fruits Ball is the popular meal replacement protein-rich bar with a convenient source of nutrition from almonds, cashews, walnuts, dates, and several natural seeds. These seeds provide an essential nutrient that keeps you going throughout the day and stimulates your mental health.
Fatty Acids: Fatty Acids are one of the food items you should consume daily. They are crucial for the proper functioning of your brain. These days, some homemade peanut butter also contains Flax seeds or Chia Seeds as one of the ingredients, and it is the best meal substitute as it provides the right nutrients for positive mental well-being.
Stress and Depression
A lot of people have started consuming sugar and processed foods daily. They lead to inflammation, but they also contribute to depression, anxiety, and mood disorders.
You might have noticed that whenever you are stressed or depressed, the first item you try to reach out to is processed food. When you are low, you satisfy your hunger pangs with a chocolate bar or ice cream.
The ADA (American Dietetic Association) released a statement saying that people eat too much or too little when depressed. When you consume too much, you feel tired and sleepy. On the other hand, if you eat too little, you will feel exhausted. In either case, your condition will worsen. No matter how vicious this cycle is, you can break free of it by consuming the correct diet. In order to get ahead in life and have the right mental well-being, you should shift to Satvic Foods, which ensures you do not consume unnecessary sugar and your diet is free of preservatives.
Food For Mental Well-Being
There are quite a few food items that can prove beneficial to your mental well-being.
Plants: It is a category that consists of vegetables, nuts, legumes, and seeds. A recent study concluded that a plant-based diet helps in lowering the risk of anxiety, depression, and stress in humans. The more you consume plant-based food items, the happier you will be.
Whole Grains: Just like Omega 3 rich kinds of seafood, whole grains are also responsible for the good mental health of an individual. A recent study concluded that people who consumed grains in their diet were less prone to mental illnesses when compared to people who avoided eating grains. Some of the amazing products you can consume are homemade peanut butter, lentils, curd, and beetroot juice.
Berries: Researchers conducted a study on people who consumed berries and people who did not. People who ate more berries had better mental health compared to other fruits. The life satisfaction and optimism of these people were higher as well. In berries, the best choice is wild blueberries. They have higher amounts of magnesium.
Nuts: Humans who regularly consume nuts are less prone to depression and anxiety. Nuts, especially walnuts, are more beneficial. It is a good source of unsaturated fats. People who eat unsaturated fats are less likely to have anxiety.
The game of healthy living is simple — you become what you eat! If you eat processed food with chemicals and it is procured from different places, your nature will turn around! But if you eat homemade food or Satvic Foods, you will not only get the benefits of Ayurveda but also lead a stress-free life. As we all know, eating a healthful diet provides all the nutrients required for healthy brain function, and your diet should contain antioxidant and anti-inflammatory compounds — something which all the Indian cuisines have!
5 superfoods to help you beat anxiety
by Arushi Dutt | July 13, 2016, 0:00 IST
Eating the right foods is crucial to maintaining both physical and mental health. We all know that picking foods like yoghurt over icecream, or dry fruits over sweets is the right thing to do. But these foods also have a calm and soothing effect on the mind, according to nutritionists Dr Richa Anand and Dr Sheela Tanna. They gave us a breakdown on what types of foods beat anxiety levels:
5 superfoods to help you beat anxiety
Yoghurt or curd
All dairy products contain tryphtophan, which is an amino acid that produces serotonin, or the feel good hormone in your body. Foods with a healthy level of tryphtophan help to stabilise the mood, reducing the triggers of stress and anxiety.
5 superfoods to help you beat anxiety
Walnuts
Walnuts and other dry fruits contain healthy fats, and also serve as great energy boosters. A lack of energy in the mind can lead to stress, anxiety, or in an extreme case, depression. Snacking between meals is a must to maintain energy levels, and dry fruits are a great option.
5 superfoods to help you beat anxiety
Green tea
Although doctors or nutritionists will definitely not recommend a high caffeine intake if you’re suffering from anxiety, green tea is acceptable. Having green tea a few hours before bed can be soothing and will relax all muscles in your body.
5 superfoods to help you beat anxiety
Avocadoes
This ultimate superfood contains nutrients which lower the blood pressure, and are great for mental health. If you’re somewhere where avocadoes aren’t as easily found, bananas, also containing potassium and dopamine, are great alternatives, especially for the heart.
5 superfoods to help you beat anxiety
Cucumbers
Another great alternative, which can be chopped up easily and included in sandwiches or salads, are cucumbers. Also containing high levels of potassium, cucumbers help to reduce the risk of stroke and cardiovascular disease and settle the mind, rather than stimulate it.
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9 Foods That May Help Increase Haemoglobin
Haemoglobin increasing foods: When haemoglobin level decreases, it may cause fatigue, weakness, shortness of breath, headaches, et al, and if the levels drop significantly, the condition may be diagnosed as anaemia. Here are foods to increase haemoglobin
FoodWritten by Sarika RanaUpdated: January 20, 2021 6:16 pm IST
Haemoglobin is an iron-rich protein that is present in the red blood cells
Health issues in this modern and fast-paced life are a common sight; thanks to the sedentary lifestyle, stress and anxiety that surrounds us. One of the most common conditions that humans tend to suffer from is deficiency of haemoglobin. Haemoglobin is an iron-rich protein that is present in the red blood cells, and is responsible for carrying oxygen throughout the body. When haemoglobin level decreases, it may cause fatigue, weakness, shortness of breath, headaches, et al, and if the levels drop significantly, the condition may be diagnosed as anaemia. Anaemia is one of the biggest causes of concern in India. According to many recent surveys, millions of Indian girls suffer from the condition. As opposed to men of the same age, the haemoglobin count among girls is much less.
How Does Haemoglobin In Our Body Works?
The key function of red blood cells is the transport of oxygen from the lungs to the body’s cells. RBCs contain a protein known as haemoglobin that is responsible for carrying oxygen in order to ensure that the living cells are performing well. It is said that 97 percent of the oxygen carried by the blood from the lungs is carried through haemoglobin and the other three percent is dissolved by the plasma.
How Much Haemoglobin Does An Adult Human Need?
According to Sujetha Shetty, Nutritionist at Gympik.com, “Ideally a male needs 13.5 to 17.5 grams per decilitre and female needs 12.0 to 15.5 grams per decilitre haemoglobin that is deemed as normal.” In case of children, the range may vary with age and sex.
In order to keep your haemoglobin in check and to ensure your body cells are functioning well, we suggest some foods that may help increase haemoglobin.
As per Nutritionist Sujetha Shetty, “Consuming foods that are rich in iron, folic acid and vitamin B-12 help in maintaining haemoglobin levels. Some of the food sources that need to be included in the diet are animal meats, fish, poultry, chicken, eggs, beans, lentils, and green leafy veggies. Vitamin-C containing foods increase iron absorption in the body, and are most commonly found in fresh fruits and veggies like guava, bell peppers, berries, oranges, tomatoes and sprouted pulses.”
1. Load Up On Vitamin-C Rich Foods
Iron cannot be fully absorbed by the body, which is why it needs a medium to help absorb it well. Hence, here’s when vitamin-C comes into play. Eat more oranges, lemon, bell peppers, tomatoes, grapefruits, berries, et al as they are super rich in vitamin-C content.
(Also Read: Load Up On These Fruits To Increase Haemoglobin Levels)
How to increase haemoglobin: Eat vitamin C rich foods
2. Iron Rich Foods Should Be Your Priority
As per the National Anaemia Action Council, iron deficiency is one of the most common causes of low haemoglobin levels. The Recommended Dietary Allowances (RDA) for iron are:
For adult males (19 to 50 years), it is eight milligram; while for adult females (19 to 50 years), it is 18 milligram.
Therefore, it is important to load up iron rich foods like green leafy vegetables, liver, tofu, spinach, eggs, whole grains, pulses and beans, meat, fish, dry fruits, et al.
How to increase haemoglobin levels: iron deficiency is one of the most common causes
3. Folic Acid Is A Must
Folic acid is a B-complex vitamin that is required to make red blood cells in the body. A folic acid deficiency may lead to a low haemoglobin level. Consume more green leafy vegetables, sprouts, dried beans, peanuts, bananas, broccoli, liver, et al more often.
How to increase haemoglobin: Folic acid is a B-complex vitamin that is required to make red blood cells
4. Pomegranate
Pomegranate is a rich source of both calcium and iron along with protein, carbohydrates and fibre. It is one of the best foods to increase haemoglobin; thanks to the exceptional nutritional value it has. Drink pomegranate juice daily in order to ensure your haemoglobin levels are at par.
How to increase haemoglobin: Pomegranate is a rich source of both calcium and iron along with protein
5. Dates
This intensely sweet dried fruit is packed with energy and is super nourishing. Dates provide ample sources of iron that increases haemoglobin levels in the blood. However, most doctors recommend that diabetics must avoid eating dates due to their high sugar content.
How to increase haemoglobin: This intensely sweet dried fruit is packed with energy
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6. Beetroots
Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. Drink beetroot juice every day to ensure a healthy blood count.
How to increase haemoglobin levels: Beetroot is one of the best ways to increase haemoglobin levels
7. Legumes
Legumes like lentils, peanuts, peas and beans can also help increase haemoglobin levels significantly. Their iron and folic acid content helps boost the production of red blood cells in the body.
How to increase haemoglobin: Legumes like lentils, peanuts, et al can also help increase haemoglobin
8. Pumpkin Seeds
Pumpkin seeds serve about eight milligram of iron along with sufficient calcium, magnesium and manganese content. Sprinkle them over salads or in your smoothies; make use of these tiny delights anywhere you’d want to.
How to increase haemoglobin: Pumpkin seeds serve about eight milligram of iron
9. Watermelon
Watermelon is one of the best fruits that helps to increase haemoglobin due to its iron and vitamin-C content that makes the iron absorption process better and faster.
How to increase haemoglobin: Watermelon is one of the best fruits that helps increase haemoglobin
Foods containing polyphenols, tannins, phytates and oxalic acid such as tea, coffee, cocoa, soy products, and bran hinder iron absorption in our body. It is best advised to limit the intake of these foods if suffering from low haemoglobin levels. Keep your haemoglobin levels in check; the best way to do so is to ensure a medical test every three months. Stay healthy and take care.