These days, health and fitness are among the top priorities for almost everyone. While exercising is key to staying healthy, having a balanced diet is equally important. Unfortunately, lack of time and effort has led to the replacement of nourishing food with packaged and ready-to-eat foods, which are unhealthy. The result is that people are getting overweight and developing various health problems. What Is A Balanced Diet? A balanced diet is a holistic composition of essential nutrients such as carbohydrates, proteins, fibres, fats, and vitamins and minerals, in adequate proportions. A balanced diet is an ideal food for healthy living. It contains the right amount of essential nutrients in every bite. To stay healthy, a balanced diet is required. It helps to improve the overall health of the body and promote proper growth and development in children. The nutrients present in a balanced diet can help you maintain your ideal weight as well as enhance muscle tone and immunity. Why is a healthy diet important? Maintaining a healthy diet, comprising the right balance of essential nutrition, protects us from diseases, boosts the immune system, and always keeps us active and rejuvenated. It also helps in regulating our digestion and metabolism, along with retaining the right body weight. Healthy eating habits and balanced nutrition are essential for every individual. People should eat right, especially those who want to stay fit and healthy. A balanced diet can help you achieve your fitness goals as well as build muscle mass and burn fat. Nutrients in Food A health-conscious person knows that hitting a gym isn’t enough to maintain the energy of the body while burning calories. Little negligence with nutrients in our body can have a heinous impact on it. What are Nutrients? Nutrients are the compounds in foods that help us to maintain our health while providing us with energy. They are the building blocks that help the body to repair and grow substances that are necessary to regulate chemical processes within the body, thus ensuring healthy growth in our personal life. 7 Essential Nutrients in Food 1. Proteins Rightly called the building blocks for our body, proteins help in the growth and repair of cells. A healthy diet should be such that at least 10-15% of our daily calorie intake should come from proteins. While vegetarians can consume pulses (dals), soy, milk, and milk-based products, non-vegetarians can fulfil their daily requirements from eggs, lean meat, and fish. 2. Carbohydrates Carbs are often misunderstood for the vices they carry – weight gain, blood sugar, and health issues. However, the truth is that carbohydrates supply the energy to sustain our bodies. Without them, our bodies may experience fatigue and mood swings. Ensure 50-60% of the daily calories are derived from carbohydrates. Natural sources such as vegetables, fruits, chapatis, grains, and rice should be preferred. Intake of processed food items such as preserved fruit juices and beverages, biscuits, namkeens, etc. can be avoided. 3. Fibres Fibres are the secret to maintaining our physical and mental well-being. They contain essential antioxidants and micro-nutrients, which nourish our skin and regulate bowel movement. Fruits, leafy vegetables, and grains are rich sources of fibres. 4. Fats People who are suddenly attracted to fitness make it a point to cut down on their fat intake. It is considered to be a key reason for all heart-related issues. However, this is a myth as not all fats are bad. Inclusion of fatty foods rich in Omega-3 nutrients, such as nuts (desi almonds, walnuts, pistachios), clarified butter/desi ghee, and certain varieties of fish, are known to reduce bad cholesterol, which unclogs the arteries and thus strengthens the heart. 5. Vitamins Vitamins are vital for maintaining our physical, mental, and emotional well-being. They also help in the healthy growth of hair and nails. The key nutrients that must be obtained from food include Vitamin A (in theform of carrots, sweet potatoes, apricots), Vitamin B (in the form of whole grains and legumes), Vitamin C (in the form of citrus fruits and tomatoes), Vitamin D (in the form of eggs and dairy products), and Vitamin E (in the form of nuts and seeds). 6. Minerals Minerals are essential for the normal functioning of our body. They also help in the growth and development of bones, teeth, skin, hair, and nails. The key minerals that must be obtained from food include Calcium (in the form of milk), Magnesium (in the form of nuts), Phosphorus (in the form of pulses and cereals), Potassium (in the form of bananas, avocados, oranges) and Zinc (in the form of meat). 7. Water Water is the most important nutrient in our body. We need to drink eight glasses of water every day, which will keep us hydrated and prevent dehydration. Water also helps in flushing out toxins from the body. The recommended daily intake of water is 1 litre for women and 1.5 litres for men. Water acts as a solvent to dissolve other nutrients into our bloodstream, especially proteins, minerals, and vitamins. Healthy nutrition must include all nutrients in the form of fresh fruits and vegetables, whole grains, legumes, nuts, lean proteins, meat, eggs, and dairy. In the process of calculating calorie intakes, do not forget the water, as our body is formulated over 60% of water. Drinking enough water keeps your body hydrated, maintains body temperature, and helps in keeping the vital organs and skin healthy. Thus, try drinking at least 3 litres of water per day. How to follow a balanced diet? FAQ What foods should be included in a balanced diet? A balanced diet includes all five groups of food: cereals, fruits, milk products, vegetables, and oil. All the food groups are important, but certain food items should be given priority. The general rule is to have at least 2-3 servings of fruits and vegetables every day. Each group should comprise about one-third each (or more) to meet the recommended daily intake for all nutrients. Which foods should be avoided when trying to maintain a healthy lifestyle? Foods rich in saturated fats are the most important foods to avoid

Turmeric – A vital part of Indian skincare traditions Also known as the Golden Spice, turmeric is a product primarily used in Asian countries for ages. In addition to its use as a spice, our great-grandmothers and grandmothers have used it as a beauty aid. The home remedy of using turmeric as a vital, go-to skincare product is thus a legacy we inherited from our ancestors. The ‘Haldi Ceremony’ is an integral ritual of almost all Indian weddings. A day before the wedding, the near and dear ones of the soon-to-be brides and bridegrooms apply a homemade paste or Ubtan on their face, arms and legs. Ever wondered why? Essentially, it helps them get fair and glowing skin and makes them look radiant on their wedding day. Turmeric Powder is the hero ingredient of this paste that, alongside other components (like sandalwood powder, milk/curd, gram flour, etc.), spells magic on the couple’s skin and gives them a healthy glow. Unique skin-rejuvenating properties of Turmeric Powder The Turmeric Powder Benefits for the skin are owing to the essential properties of this age-old, highly potent medicinal herb. Scientifically, it is known as Curcuma longa as it contains a bioactive component calledcurcumin, which makes it an anti-inflammatory and anti-microbial organic beauty product. Ancient Ayurveda defines it as Regular use of Organic Turmeric Powder thus treats existing skin lesions and prevents several skin conditions. Let us now deep dive to understand how using Organic Turmeric Powder in different ways benefits your skin. Turmeric Powder Benefits For Skin Readily available in every household in the form of a fragrant orange powder, turmeric is one of the best, inexpensive home remedies for almost all skin-related problems. It is one proven and time-tested magic formula that benefits all skin types. Here are the top benefits of making it a part of your daily skincare regime. Guide to using Turmeric Powder for Skin After reading about these remarkable Turmeric Powder Benefits for the skin, you will surely want to incorporate this product into your daily skincare routine. You can prepare turmeric-based products (such as face masks, packs, scrubs, cleansers, etc.) at home. Ensure to Buy Turmeric Powder of good quality to get desirable results. We now provide you with some easy, do-it-yourself methods/techniques that you may try at home to brighten your skin. Turmeric Mask Ingredients Method Turmeric Face Scrub Ingredients Method Turmeric Oil Ingredients Method Turmeric Milk as a Face Cleanser Ingredients Method Due to its antioxidant properties, turmeric is an organic blood purifier and skin immunity booster. Hence, drinking turmeric milk is also beneficial for your skin. To prepare it, add ¼ teaspoon turmeric and a pinch of black pepper to a glass of lukewarm milk (add sugar if you prefer a sweet taste), stir well, and your skin-enhancing drink is ready! Regular intake is one of the best ways to keep your skin healthy from the inside out. To Sum Up As a beauty aid, turmeric is a long-established practice followed for a long time. The utility of this organic product is not limited to skin enhancement or brightening of the skin tone. The medicinal usage is for the cure/treatment, healing and prevention of a myriad of skin-related issues such as acne, hyperpigmentation, inflammations, and other skin infections. Introduce it in your skincare routine to get remarkable results within a few weeks. If you are a beauty enthusiast and prefer using healthy organic products for your skin, then include turmeric in your beauty regime. Buy Organic Turmeric Powder Online and make your DIY face packs and masks easily at home. You can also use it to prepare a healthy drink to boost the immunity of your skin that glows from the inside.

Nutritional Value of Chia Seeds Talking about health, chia seeds are one of the healthiest foods on the face of the earth. Also categorised as a superfood or functional food, chia seeds have several health benefits that will allure you to the other side of life – the healthy side. These little seeds are rich in polyunsaturated fat (Omega-3 Fatty Acids), fibre, protein, calcium, phosphorus, magnesium, manganese, zinc, and some more vitamins. If chia seeds nutrition is of such high value, then why are we not adding them to our daily diet? Chia Seeds Benefits Talking about the benefits, we have known the nutritional value of these little seeds. Other than that, chia seeds reduce your appetite, hence chia seeds help in weight loss. With such massive nutrients, it adds a small number of calories to your body. What are the health benefits of eating chia seeds? How to Prepare Chia Seeds? It is a common question that most people have once they have discovered this gem and its benefits: How to eat chia seeds or how to drink chia seeds? There are numerous chia seeds recipes that you can follow to increase the intake of the little seeds. The most basic way is to put chia seeds in water and keep it overnight to consume them the next day. Chia, just like flax, is extremely ‘hydrophilic,’ meaning the seeds absorb water and form a viscous liquid gel. They can carry 9-12 times their body weight in water and absorb it quickly, in less than 10 minutes. If we talk about the fancy intake, you can store the water filled with chia seeds in the refrigerator and add the same in your smoothies and soups to add nutritional value. You can even make a pudding out of it by adding the seeds in milk or juice and let it sit for 15 minutes in the refrigerator to have it later. You can add toppings of your choice to give your touch. In your baking sessions, your egg can be replaced by chia seeds. Instead of one egg, use a tablespoon of whole chia seeds or two tablespoons of ground chia seeds with three tablespoons of water, and you’re good to go! Storing Chia Seeds Any type of seed should indeed be stored in an airtight container in the refrigerator at a consistent temperature. Seeds can be stored in a closed container in the kitchen away from heat factors (cold, dark, and dry), but they last longer if kept in the refrigerator or freezer. Transparent containers or bags should be avoided since light accelerates the deterioration process. Whenever purchasing, choose vacuum-sealed packaging since less exposure to oxygen is always preferable due to the unsaturated oils’ susceptibility to oxidation. Remember- Some people believe that chia seeds have a slight nutty flavour, while others claim that there is no distinguishable flavour, however if there is a bitter taste, your chia seeds have gone rancid and should be discarded. Side Effects of Chia Seeds Many people ask, “Are there any side effects of consuming chia seeds?”. To answer your question, excess of anything is bad. This rule applies to chia seeds as well. There are no major side effects of the seeds, but an excess of these seeds can cause abdominal pain, constipation, diarrhoea, and other stomach-related problems. Consume them in the right amount as it can even choke your throat. With such great nutritional value, start adding chia seeds to your diet and start noticing the healthy behavior of your body.