Health Benefits of Shalgam patte (Turnip Greens)

• Improves digestive health

• High in antioxidant

• Anti-inflammatory

• Improves heart health

• Improves bone health

• Rich source of beta carotene, vitamin K, vitamin C, folate , fiber, vitamin E, and vitamin B6

• Rich source of minerals like magnesium, copper, calcium, sodium, potassium, iron, manganese, and phosphorus

• Reduces bad cholesterol

• Increases haemoglobin levels

Health Benefits of Colocassia leaves (arbi ke patte)

• Best eaten when cooked

• Rich in antioxidant

• High in fibre and boost digestive health

• Improves eye sight (rich in beta carotene)

• Lowers cholesterol (fibre & methionione)

• Rich in iron (increases haemoglobin levels)

• Rich in Folate (good for pregnant women)

• Boost heart health (Potassium, fibre, reduces homocysteine level)

• Rich in Vitamin C & Threonine (slows aging)

Health Benefits of Amaranth (Chauli leaves)

• High in iron –increases haemoglobin

• Rich in antioxidant

• Rich in calcium- strengthens bones

• Boost digestive health

• Rich in vitamin K

• Boost eye health (rich in beta carotene)

• Lowers cholesterol levels

• Presence of lysine (an essential amino acid) along with vitamin E, iron, magnesium, phosphorus and potassium and vitamin C helps to fight against formation of malignant cells.

Health Benefits of Radish Leaves (Muli ke patte)

• Reduces constipation

• Rich in Iron (increases haemoglobin levels )

• Rich in calcium, folic acid, vitamin C

• Controls blood sugar levels

• Helps in flushing out toxins from the body- antibacterial

• Boost immune system

Health Benefits of Curry leaves – kadi patta

• Rich in antioxidant

• Lowers cholesterol levels

• Helps to cure indigestion (gas, acidity)

• Controls blood sugar levels

• Cancer fighting properties

• Rich in Beta carotene – strengthens eye sight and good for hair growth

• Protects liver and helps in detoxification

Health Benefits of Dill leaves/Shepu/Sowa/Suvani bhaji

• Chemo protective

• Boost immunity

• Reduces inflammation

• Contains potent antioxidant enzyme

• Good source of calcium thereby making bones stronger

• Prevents bacterial overgrowth

• Improves digestive health- releases digestive juices and relives from constipation

• Good source of Vitamin A & C

• Rich in iron thus maintains haemoglobin levels

• Maintains proper menstrual cycle

• Has calming properties and can aid insomnia

Health Benefits of Cauliflower greens

• Richest source of iron- increases haemoglobin

• Rich source of calcium- strengthens bones

• High in fibre

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Prevent Cancer with Phytonutrient Power

Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes. These plant compounds have beneficial effects working with other essential nutrients to promote good health.


Plants contain thousands of natural compounds that science has shown benefit human health and shield us against chronic diseases ranging from heart disease and stroke to diabetes, dementia and cancer. There are still thousands of yet unidentified chemical compounds in plants and vegetables we consume that likely work in synergy with existing phytonutrients that provide antioxidant and anti-inflammatory benefits to promote healthy metabolism and cellular homeostasis.

Many of us are well aware of macronutrients, such as carbohydrates, protein and fat, as well as micronutrients, such as the vitamins and minerals that are listed on FDA-regulated food labels. But too few of us are familiar with phytonutrients — plant-based micronutrients that offer many health benefits and may help ward off chronic diseases, such as cancer, diabetes, heart disease and stroke.


“Phyto” means plant

• Phytonutient literally means plant nutrient.

• There are hundreds of phytonutrients that are often referred to as phytochemicals also.

• Common phytonutrients include carotenoids such as lutein, flavonoids, coumarins, indoles, isoflavones, lignans, organosulfures and plant sterols.

Powerful antioxidants

• Many phytonutrients have antioxidant properties that help prevent damage to cells throughout the body.

• A number of phytonutrients have been shown to reduce the risk of cancer, heart disease, stroke, Alzheimer’s and Parkinson’s disease.

• Experts believe that eating plenty of phytonutrient-rich foods promotes healthy aging.

Other biological roles

• Phytonutrients may have other bioactive functions for promoting health.

• Some may have positive effects on the immune system and hormones.

• Phytonutrients may also act as antibacterial or antiviral agents.

Phytonutrient rich foods

• Red, orange and yellow vegetables and fruit (such as tomatoes, carrots, peppers, squash, sweet potatoes, peaches, mangos, melons, citrus fruits, and berries)

• Dark green leafy vegetables (such as spinach, kale, bok choy, broccoli, Swiss chard, and romaine lettuce)

• Garlic, onions, chives and leeks

• Whole grain products (such as brown rice, wild rice, quinoa, barley, wheat berries, and whole wheat whole grain breads and whole grain cereals)

• Nuts and seeds (such as walnuts, almonds, sunflower, sesame and flax seeds)

• Legumes (such as dried beans, peas, lentils, soy beans and soy products)

• Tea and coffee (such as green tea, black tea and other herbal teas)

Enjoy the rainbow

• Phytonutrients are responsible for the vibrant colours found in vegetables and fruit.

• For example the phytonutrient lycopene helps give tomatoes and watermelon their red color.

• By enjoying a rainbow of vegetables and fruit everyday, you can make the most of many of the phytonutrients nature has to offer.

The following 10 natural substances have been demonstrated to be the most effective

1. Epigallocatechin-3-gallate (EGCG): A green tea extract

2. Curcumin: The primary polyphenol in turmeric root

3. Resveratrol: A phytochemical found in grapes, peanuts, Japanese knotweed

4. Lycopene: A red carotenoid found in watermelon, pink grapefruit, and tomatoes

5. Pomegranate extracts

6. Luteolin: A flavonoid found in peppers and various green vegetables

7. Genistein: A phytochemical found in soy, red clover, and coffee

8. Piperine: A phytochemicals found in black pepper

9. β-carotene: An orange carotenoid found in various vegetables

10. Sulforaphane: A sulfurous phytochemical found in Cruciferous vegetables


“Phytonutrients , also a milestone in the improvement of cancer treatment because the synthetic anticancer drugs that are currently used are often highly toxic for healthy organs and weakens the patient’s immune system.”

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Good health is not merely absence of disease but it is a positive quality, emphasizing physical, social, intellectual, emotional, and spiritual well being. Optimum nutrition, providing all nutrients in both quality and quantity, is the cornerstone of good health and the cutting edge of prevention.

By making smart food choices, you can protect your health, feel better, and boost your ability fight off cancer and other diseases. Some foods actually increase your risk of cancer, while others support your body and strengthen your immune system.


7 super foods to prevent Cancer


Benefits of Flaxseeds

• Decreases the levels of “bad” cholesterol (LDL Cholesterol) and increase the “good” cholesterol (HDL Cholesterol) in the body

• Lowers blood pressure

• Improves digestion

• Controls blood sugar levels

• The antioxidant and anti-inflammatory benefits of flaxseeds helps to protect against cancer especially against breast cancer, prostate cancer, and colon cancer

Daily Recommendation: Chew 2tsp (10g) raw after lunch


Fenugreek seeds (Methi Seeds)

Benefits of fenugreek seeds

• Fenugreek aids smooth digestion and reduces constipation

• Reduces bad cholesterol and triglycerides and increases good cholesterol

• Controls blood sugar level

• Reduces water retention in the body

• Protects against cancer

Daily Recommendation: Soak 2tsp overnight in water & eat in the morning on an empty stomach.



Health benefits of oats

• Reduces bad cholesterol levels increases good cholesterol

• Controls blood sugar levels

• Reduces risk of developing Hypertension

• Reduces risk of heart disease

• Protects against cancer

Daily Recommendation: Make a healthy oats porridge with nuts & fruits!



Health benefits of Turmeric

• Protects liver from toxic substances

• Increases immunity

• Improves digestion

• Reduces inflammation in the body and symptoms such as pain and stiffness in the joint

• Protects against cancer

Daily Recommendation: Add 1tsp of turmeric powder to warm milk & drink at bedtime for a good night’s sleep!


Green tea

Health benefits of green tea

• Green tea reduces the toxicities produced by heavy smoking

• Helps to maintain dental health by preventing dental caries

• Improves memory and brain function

• Protects against cancer

Daily Recommendation: 2-3 cups daily


Garden Cress Seeds

Health benefits of garden cress seeds

• Increases haemoglobin levels and treat anemia

• It is rich in omega 3 fatty acid hence protects against heart disease

• The seed also helps to control blood sugar levels

• Given to new mothers as it increases lactation

• Being rich in antioxidants it helps to protect against cancer

Recommended Intake: ½- 1tsp soaked & with lemon juice



Health benefits of water

• Removes waste and toxins

• Transports nutrients and oxygen

• Controls heart rate and blood pressure

• Regulates body temperature

• Lubricates joints

• Protects organs and tissue, including the eyes, ears, and heart


Daily Recommendation:

2-3 litres – women

3-4 litres – men

How to increase water intake?

• Make conscious effort to drink water on regular basis

• Include foods high in water content such as: Lettuce, Cucumber, tomato, broccoli Watermelon & Citrus fruits Vegetable juice & soup, Lemon & coconut water

• Avoid high sugar foods and caffeinated drinks such as fruit juice, soda, and coffee, as it dehydrates your body

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Human body is made of millions of cells coming together to form different systems and performing various functions in our body. Thus in every human being cells grow and divide to form new cells. This way the older damaged cells die and new healthy cells take their place. This cycle of cell formation and destruction ensures proper function of every system in our body.

In Cancer some of the body cells begin to divide when they are not needed and some cells survive and remain in the body when they should die. This causes break down of the orderly cycle of cell formation resulting in unwanted multiplication of cells. Thus the beginning of this disease occurs with abnormal cell division and hence prevention should aim at avoiding or restricting the same.

Since cells play a major role in pathophysiology of this disease, maintaining healthy cells in our body is a way which can help us to overcome their ability of dividing abnormally.

Healthier the cells, lesser are their chances of starting abnormal division.

In an event of uncontrolled cell division these healthier cells can themselves take over the abnormally dividing cells and stop the disease process right away.

A balance diet, good physical activity like exercise, yoga etc., breathing exercises like pranayama & positive attitude in life can certainly help us nourish our body cells.

Avoiding excess exposure to harmful radiations emitted by cell phones, Wi-Fi stations etc., excess consumption of hybridized food and exposure to harmful chemicals in the form of herbicides, chemical cleansers, toxic cosmetics etc. are certain ways we can adopt to maintain the health of our body cells.

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