Healthy Eating: The latest trends in nutrition, plant-based diets, and meal planning for busy lifestyles.

A healthy vegetarian diet should include a variety of whole, plant-based foods to ensure you get all the necessary nutrients daily. It can provide all the necessary nutrients your body needs, while also reducing the risk of chronic diseases.

A. Here are some tips for incorporating healthy vegetarian foods into your diet: 

1. Eat a variety of foods: To ensure you get all the necessary nutrients, it's important to eat a variety of foods. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

2. Get enough protein: Protein is an essential nutrient that your body needs to build and repair tissues. Good vegetarian sources of protein include beans, lentils, nuts, seeds, and tofu. 

3. Don't forget about iron: Iron is important for producing red blood cells, which carry oxygen throughout your body. Vegetarian sources of iron include leafy greens, beans, lentils, and fortified cereals. Include healthy fats: Fats are important for brain function and heart health. Healthy vegetarian sources of fats include avocados, nuts, seeds, and olive oil. 

4. Limit processed foods: Processed vegetarian foods like veggie burgers and frozen meals can be high in sodium and other unhealthy additives. It's best to stick with whole, unprocessed foods as much as possible. 

5. Consider supplements: Depending on your individual needs, you may want to consider taking supplements like vitamin B12, vitamin D, and omega-3 fatty acids. 

B. The latest trends in nutrition: Nowadays many trends in nutrition are being followed. Here are some of the latest trends in nutrition that may help you.

1. Intermittent fasting: Intermittent fasting has gained popularity as a way to improve metabolism, lose weight, and reduce inflammation. 

2. Gut health: There is growing awareness about the importance of gut health for overall well-being. This has led to an increased interest in probiotics, prebiotics, and fermented foods. 

3. Personalized nutrition: Advances in technology are allowing for more personalized nutrition recommendations based on factors like genetics, lifestyle, and the gut microbiome.

4. Functional foods: Functional foods are those that offer health benefits beyond basic nutrition. It includes foods fortified with probiotics, antioxidants, and other beneficial compounds. 

5. Sustainability: More people are becoming aware of the environmental impact of food choices and are seeking out sustainable food sources and reducing food waste.

6. Mindful eating: Mindful eating involves paying attention to the sensations of eating and focusing on the experience of food. It can help improve digestion, reduce overeating, and promote overall well-being. 

C. Plant-based diets:  More people are shifting towards plant-based diets, which can help reduce the risk of chronic diseases and promote overall health. Plant-based diets have become increasingly popular in recent years due to their potential health benefits and environmental sustainability. A plant-based diet can be both healthy and convenient with a little bit of planning and preparation. Focus on incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your meals to ensure you are getting all the necessary nutrients. 

[Image - Plant-based diets]

Name some important whole-Food or, Plant-Based Foods. These are - 1.   Nuts and seeds 2.   Starchy vegetables such as sweet potatoes, squash, and peas 3.   Fruits such as berries, apples, grapes, oranges, peaches, figs, bananas, and kiwi 4.   Whole grains such as oatmeal, buckwheat, quinoa, and rice 5.   Legumes such as chickpeas, beans, and lentils 6.   Plant-based oils such as olive oil or avocado oil 7.   Minimally processed plant-based foods such as tomato sauce, nut/seed butter, pea protein, or tempeh.

   

D. Meal planning for busy lifestyles: Meal planning is a great way to save time and money, and ensure that you are eating healthy and balanced meals throughout the week. Remember, meal planning doesn't have to be complicated or time-consuming. Start small and find a routine that works for you. With a little bit of planning and preparation, you can ensure that you are eating healthy, balanced meals even when you are short on time. Here are some tips for meal planning for a busy lifestyle - 

1. Choose a day to plan and prepare: Set aside one day per week to plan and prepare your meals. This could be a weekend day or any day that works for you.

2. Start with a plan: Create a meal plan for the week ahead. This can be as simple as writing down what you plan to eat for breakfast, lunch, and dinner each day.

3. Keep it simple: Choose meals that are quick and easy to prepare. One-pot meals, sheet pan meals, and slow cooker meals are all great options for busy weeknights.

4. Make a grocery list: Once you have your meal plan, make a grocery list of everything you need for the week. This will save you time and money by ensuring that you have everything you need on hand.

5. Prep ahead of time: Dedicate some time to meal prep each week. This could involve chopping vegetables, cooking grains and proteins, or prepping ingredients for salads and smoothies.

6. Use leftovers: Don't be afraid to make extra food and use leftovers for lunch or dinner the next day. This can save you time and money, and ensure that you are not wasting food. 

7. Make use of convenience foods: Convenience foods like frozen vegetables, canned beans, and pre-cut fruits can save time and make meal prep easier. 

8. Stock up on pantry staples: Keep your pantry stocked with staples like whole grains (such as brown rice or quinoa), nuts, seeds, and spices to make meal prep easier. 

9. Use meal planning apps: There are many meal planning apps available that can help you plan your meals, create shopping lists, and even suggest recipes based on your dietary preferences. 

10. Try batch cooking or share cooking: On days when you have more time, consider batch-cooking meals that can be frozen and reheated later in the week. Share cooking can be done if you involve your neighbors or roommates to share the cooking items for instance if you cook rice, they prepare green vegetables, etc. 

It's important to note that while these trends can offer potential health benefits, it's always best to consult with a healthcare professional before making significant changes to your diet or lifestyle. 

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Natural herbs and remedies to maintain mental health and anxiety in modern life with precautions.

Stress and anxiety become life-threatening and challenging obstacles due to the modern lifestyle and working criteria. Though they are not a disease, may gradually change into mental disorders when left uncared, and also in an improper way. Then, they affect mental health very badly. Might you have some people who look normal with their external appearances but internally they are very much frustrated and full of worries.  

[Mental health disorders]

There are many natural herbal remedies, that may help with certain conditions, but it's important to note that even natural remedies can have side effects and may not be appropriate for everyone. It's always a good idea to talk to your healthcare provider before taking any new supplements or natural remedies, especially if you have a pre-existing medical condition or are taking any medications.

Here are some natural remedies that have been shown to have potential health benefits:

1. Turmeric: Turmeric contains a compound called curcumin, which has anti-inflammatory properties and may help reduce the risk of chronic diseases.

2. Ginger: Ginger has anti-inflammatory and pain-relieving properties and may help with nausea, digestive issues, and arthritis pain.

3. Lavender: Lavender essential oil may help reduce anxiety and promote relaxation.

4. Chamomile: Chamomile tea has a calming effect and may help reduce anxiety and improve sleep.

5. Echinacea: Echinacea supplements may help boost the immune system and reduce the duration and severity of colds and other respiratory infections.

6. Valerian root and passion flower remedies: They may help reduce anxiety and promote relaxation. However, it's important to talk to your healthcare provider before taking any new herbal remedies, as they may interact with other medications or have potential side effects.

7. Healthy eating: A balanced and nutritious diet can help support overall health and reduce the risk of stress-related illnesses.

Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish, flaxseed, and chia seeds, may help reduce inflammation, improve heart health, and support brain health.

Apart from the other herbal remedies, there are several natural remedies that may help reduce mental stress and anxiety:

1. Exercise: Regular exercise can help reduce stress and anxiety by releasing endorphins, improving sleep quality, and boosting self-esteem.

2. Mindfulness meditation: Mindfulness meditation involves focusing on the present moment and accepting thoughts and feelings without judgment. It may help reduce anxiety and improve well-being.

3. Yoga: Yoga combines physical postures with deep breathing and relaxation techniques, which can help reduce stress and anxiety.

4. Aromatherapy: Essential oils such as lavender, chamomile, and bergamot may help promote relaxation and reduce anxiety when used in aromatherapy.

It should be noted that natural remedies are not to be used as a substitute for medical treatment.  It's important to talk to your healthcare provider before taking any new supplements or natural remedies to ensure they are safe and appropriate for you. 

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Mental Health Management: Tips and tricks for managing stress and anxiety in the modern world.

A. Mental Health Management:  

Maintaining good mental health is essential for a fulfilling life, especially in the modern world where we face various stresses and challenges. here are some tips to help you maintain good mental health in modern life:

1. Exercise: Regular physical exercise can help reduce stress and anxiety, improve mood, and boost self-esteem.

2. Practice Mindfulness: Mindfulness is a technique that involves focusing on the present moment and accepting it without judgment. it can help reduce stress and anxiety, improve concentration, and promote emotional well-being.

3. Get Enough Sleep: Getting enough sleep is crucial for mental health. Aim for 7-8 hours of sleep per night and try to establish a consistent sleep routine.

[Image - Mental health management] 

4. Social Connection: Maintaining healthy relationships with family and friends is important for mental health. Make time to connect with loved ones and participate in social activities.

5. Self-Care: Make time for activities that you enjoy, such as reading, listening to music, or taking a relaxing bath. These activities can help reduce stress and improve your mood.

6. Limit Screen Time: Excessive screen time can lead to stress and anxiety. Set limits on your screen time and take breaks to disconnect from technology.

7. Seek Help: If you're experiencing persistent feelings of stress, anxiety, or depression, don't hesitate to seek help from a mental health professional. 

B. Tips and tricks for managing stress and anxiety in the modern world. 

Stress and anxiety are common in the modern world, but there are many strategies that can help you manage these feelings. Here are some tips and tricks for managing stress and anxiety in the modern world:

1. Identify Triggers: Identify the situations or events that trigger your stress or anxiety. This will help you develop strategies to cope with these triggers.

2. Practice Relaxation Techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce stress and anxiety.

3. Take Breaks: Taking breaks throughout the day can help you recharge and reduce stress. Take a short walk, practice a relaxation technique, or engage in a hobby during your break.

4. Prioritize Self-Care: Prioritize self-care activities such as getting enough sleep, eating well, and engaging in activities you enjoy. These activities can help reduce stress and promote well-being.

5. Manage Time Effectively: Effective time management can help reduce stress and increase productivity. Make a schedule or to-do list to help you prioritize tasks and manage your time effectively.

6. Practice Positive Self-Talk: Practice positive self-talk to help reduce negative self-talk and increase self-esteem. Focus on your strengths and accomplishments, and try to reframe negative thoughts in a more positive light.

7. Seek Support: Don't be afraid to seek support from friends, family, or a mental health professional. Talking to someone you trust about your feelings can help you feel less alone and more supported. Please remember, everyone's journey with stress and anxiety is different, so it's important to find what works best for you. Don't be afraid to try different strategies and seek help when needed.

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Common Salt Vs Rock salt; which one is good for health - A report...

Salt contains both sodium and potassium. From creating the right level of water in the human body, sodium helps in transporting oxygen and other nutrients to all organs. Because of this, energy comes from our vascular health, and nerves. A report has come from WHO i.e. World Health Organization regarding salt. It has been told that eating more salt is the cause of many diseases. The WHO's goal is to reduce the amount of salt in people's diets by 30 percent by 2030.

It has been claimed in the report that if necessary steps are not taken in time, then in the coming 7 years, lakhs of people will lose their lives due to diseases caused by salt. World Salt Awareness Week is celebrated every year from 14 to 20 March and therefore, this is the perfect time to talk about salt.

Health Issues with excess salt: The excess salt harms our internal organs and other health-related issues such as Hair fall, Swelling occurs in the kidney. Water retention increases in the body. Which stores water in the body. Bones become weak and they may have the problem of osteoporosis. Many diseases like heart disease, paralysis, high blood pressure, and stroke occur. Feels very thirsty. Many times one feels more thirsty than eating hotel food, that is, salt is lying in high volume in it.

        

(Common salt)  

Vs  

                                           (Rock Salt)

Health Issues with less intake of salt: Eating less salt also causes many problems. One can become a patient with low blood pressure. A man can be a victim of type 2 diabetes. Weakness and vomiting can be a problem. Swelling can occur in the brain and heart. The inflammation can also cause headaches, coma, and seizures. The amount of blood that the organ of the body needs does not reach that much.LDL (bad) cholesterol increases by 4.6%. That's why it is very important to have the right balance of salt in the body.

How to take the accurate amount of salt to maintain health: Every day 5 grams i.e. only one teaspoon of salt should be eaten. If you want to understand in an even easier way, then remember that there should be only a small spoonful of salt in your every meal. Also remember that you should consume only 2.3 grams of sodium in a day, which you get in 5 grams of salt. For patients with different health issues such as kidney, diabetes, and heart patients, its quantity can be even less. Therefore, according to your illness, eat salt on the advice of the doctor.

Now the question is how to change our habits to avoid extra salt? Your taste buds adjust to the new taste. It means that here it is not a matter of taste but of habit. Which we can change by ourselves. There are some measures by following which you can gradually reduce this habit of yours. 1. Add less salt while cooking. 2. Remove the salt bottle from the dining table. 3. Shorten the salt spoon. 4. To enhance the taste, replace salt with lemon. 5. Add tomatoes to the salad, so that there is no shortage of salt.

The sprinkling of salt over food may harm as it can cause problems related to the heart and kidneys. The circulatory system (circulatory system) and the nervous system (nervous system) can also be damaged. One gets addicted to eating by sprinkling salt on top. As if there is some intoxication. After some time you are not able to eat food without adding salt on top. When salt is cooked with food, the structure of its iron changes and your body absorbs it quickly. Raw salt, which you eat by sprinkling or sprinkling on it, does not change its structure. That's why the body is able to absorb it very slowly. Because of this raw salt causes hypertension and high blood pressure.

Rock salt is the best solution to reduce excess salt prepared from seawater and is referred to as white salt. Earlier people used to eat rock salt only during fasting, but now they have started using it in their daily food as well. No chemical process takes place while making rock salt. It contains more than 90 minerals. It has the lowest amount of iron i.e. iodine. Its properties like magnesium, sulfur, calcium, potassium, and zinc are good for the body in many ways. Rock salt is also known as Himalayan Salt, Pink Salt, Rock Salt, Sindha Namak, Sandhav Namak, Lahori Namak, or Halide Sodium Chloride. Rock salt is known as 'Shende Lon' in Marathi. The chemical name of rock salt is sodium chloride (NaCl). All the natural properties of rock salt become active as soon as they come in contact with water. It has many advantages- Drinking it after pouring it in lukewarm water removes dehydration, and sore throat and removes the dirt and toxins accumulated in the body. Using it in cooking reduces problems like constipation, acidity, gas, and heartburn. The digestion process also becomes stronger. Swelling of the body is removed by taking a bath with rock salt in the bath water.

Benefits of using Rock salt: By using rock salt, diseases like blood pressure, cold, cough, skin disease, arthritis, or depression can be avoided. It contains many minerals like zinc, iron, and manganese which give essential nutrition to the body. This increases both immunity and stamina. The problems of sinus patients are reduced. Proper use of rock salt does not increase weight. Rather the weight is reduced. The problem of not sleeping is also less.

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The cucumber, (Cucumis sativus) is, a creeping plant of the family Cucurbitaceae, widely cultivated for its edible fruit. The nutritional value of the cucumber is low and due to its less calorific value, this fruit is often taking a part in weight loss management. Its delicate flavor makes it popular for salads and relishes.  

Benefits of Cucumber: There are main benefits of cucumber and this is why in relation to cucumber, it is said that it is like a diamond in vegetables, because cucumber, which comes especially in summer, is just like a boon it does internal purification of the body and also external coolness. Cucumber is wonderful for us in every way, it gives us many health benefits. Let's discuss some important benefits of cucumber

1. This quality of cucumber will surprise you. Yes, It fights cancer. Eating cucumber reduces the risk of cancer. Cucumber contains ecoisolyricrisnol, lariciresinol, and pinoresinol. These elements are capable of preventing all types of cancer.

[IMAGE OF RAW CUCUMBER WITH CUT SLICES]

2. Cucumber quenches thirst. Makes up for the lack of water. Cucumber contains 80 percent water. After eating cucumber, the body gets sufficient amount of water.

3. Cucumber contains fibers which are helpful in digesting food. If you are troubled by constipation then eat cucumber daily. It is an effective medicine for constipation.

4. By eating cucumber, the toxic elements of the body come out. It cleans the intestines very well.

5. It is very important for us to take some vitamins daily. Like Vitamin A, B and C we should take regularly. Cucumber alone gives us daily vitamins. Cucumber peel contains vitamin C. Eating it is also beneficial.

6. Cicelia present in cucumber brings shine to hair and nails and strengthens them. Hair grows faster due to sulfur and silica.

7. Cucumber also reduces weight. People who want to reduce their weight should consume cucumber in soup and salad. Because the amount of water in cucumber is high while there are no calories. That's why it quickly satisfies the stomach.

8. Eating cucumber reduces heartburn. Applying cucumber on sunburnt skin provides coolness.

9. The first quality of cucumber is to provide coolness to the eyes. This is the reason why it is compulsorily kept in the beauty parlor. Keeping the cubes of its juice kept in the freeze on the eyes ends the tiredness of the eyes. It also gets rid of black spots. Cutting cucumber like slices and keeping it on the eyelids gives coolness to the eyes. The effect of cucumber is to reduce the burning sensation.

10. If you want clean, smooth and shiny skin, then you must make friends with cucumber. Cucumber is rich in potassium, magnesium and silicon. This mineral is very important for the skin.

Disclaimer: This article is for your information only. As food salad, a small quanitity is okay but as medicines, before starting this, consult with your doctor (Physician).

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Birth control pill for men - An alternative to sterilization

 

Earlier all burden goes to ladies to take birth control pills before intercourse or put intrauterine devices in the uterus. It had been observed that the contraceptive pills for women were based on hormonal control that gives many side effects on their health. Now, the birth control pill for men, an alternative to sterilization, has been successfully developed. 

These pills must be taken before making a physical relationship and the effect will last for 3 hours. Till now the pressure to prevent unwanted pregnancy was on women. Indian women are most dependent on contraceptive drugs to control unwanted pregnancies.  

[Male contraceptive Pills]

According to recent research by the American Medical Agency 'National Institute of Health', contraceptive medicines have been made for men. Women will not become pregnant even after having sex after taking this medicine. 

Though the research has gone successful, this is still considered the first phase of research. Therefore, there is no information about when it will be available in the worldwide market. It is also not possible to tell at the moment whether it will be available in the US market first or will be launched simultaneously in all the countries. 

The pills that women are taking affect their hormones. In this research done in America, it is claimed that there is no such effect with male contraceptive pills. It has been named Non-Hormonal Contraceptive Pills. That is, its use will reduce the testosterone of men but will not eliminate it. 

After consuming these pills, the male sperm can be prevented from swimming toward the female eggs. We may say in other words that the stage can be prevented from maturing so that the egg cant get fertilized and takes the form of an embryo. The role of sperm in pregnancy is that it moves and reaches the female reproductive tract. In making this work successful, the main role of an enzyme named adenylyl cyclase (SAC) is played. After eating these pills, this enzyme will be blocked. 

Researcher Tamar Jacobson says that these pills are a better option for male contraception than condoms and vasectomy. Their use will increase family planning options for both men and women and help prevent unwanted pregnancies. Men were not active in family planning till now, but they may become more active after this option. This pill has to be taken sometime before intercourse. 

There is a protein in the male body that makes the sperm move. This pill will destroy that protein for some time, due to which the sperm will not be able to move. This will not lead to fertilization. Side effects of these pills have not still been reported.  These male contraceptive pills are not hormone-based pills.

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Urinary tract infections (UTIs) and Woman health during menopause

UTI and Woman's Health:

Urinary tract infections (UTIs) are a common health issue, and women are more susceptible to them due to their anatomy. If a woman in India is experiencing symptoms of a UTI, such as painful or frequent urination, lower abdominal pain, cloudy or strong-smelling urine, and fever, she should see a doctor as soon as possible. The doctor may perform a urine test to confirm the diagnosis and prescribe antibiotics to treat the infection.

[A woman suffering from UTI]

It's important for anyone with a UTI to finish the entire course of antibiotics, even if their symptoms improve before the end of treatment. This helps to ensure that all the bacteria causing the infection are eradicated, reducing the risk of the infection returning or becoming more difficult to treat.

In addition to antibiotics, the following steps may help alleviate symptoms and prevent UTIs:

• Drinking plenty of water to help flush out bacteria.
• Wiping from front to back after using the bathroom to prevent bacteria from spreading to the urethra
• Empty the bladder as soon as possible after having sexual intercourse
• Avoiding irritants, such as douches, powders, and sprays in the genital area
• Wearing breathable cotton underwear and avoiding tight pants

It's also a good idea for women to schedule regular check-ups with their doctor to monitor their urinary and reproductive health.

Premenopause and UTI :

Premenopause is the stage of a woman's life when she is approaching menopause, but hasn't yet reached it. During this time, hormonal changes can increase a woman's risk of developing urinary tract infections (UTIs), as well as other health issues.

Here are some precautions that can help reduce the risk of UTIs during premenopause:

• 1. Drink plenty of water: Staying hydrated can help flush bacteria out of the urinary tract. Aim to drink at least eight glasses of water per day.

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• 2. Urinate frequently: Don't hold in urine for long periods of time, as this can allow bacteria to grow.

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• 3. Wipe from front to back: After using the bathroom, make sure to wipe from front to back to reduce the risk of bacteria spreading from the rectum to the urethra.

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• 4. Empty your bladder before and after sexual activity: This helps to flush out any bacteria that may have entered the urinary tract during intercourse.

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• 5. Avoid using irritants: Avoid using products like douches, powders, and sprays in the genital area, as these can irritate the urethra and increase the risk of UTIs.

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• 6. Wear breathable clothing: Avoid wearing tight pants or synthetic underwear, as these can trap moisture and create a breeding ground for bacteria. Instead, opt for breathable cotton underwear and loose-fitting clothing.

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• 7. Maintain good hygiene: Make sure to wash your hands and genital area regularly, especially before and after sexual activity.

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• 8. Visit your doctor regularly: Schedule regular check-ups with your doctor to monitor your urinary and reproductive health, and to discuss any concerns or symptoms you may be experiencing.

By taking these precautions, women in premenopause can reduce their risk of developing UTIs and maintain good overall health.

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Cow's Ghee Vs buffalo's Ghee - Which Ghee is to be eaten for good health ?

Should we eat cow's ghee or buffalo's? Food in our country cannot be imagined without pure ghee. On the arrival of a special guest, food is prepared by adding ghee, ghee is preferably used to prepare food for Bhagwan bhogs (God's bhog). Ghee laddoos are also given to pregnant ladies. Even if someone has a weakness, it is advised to drink ghee mixed with lentils.

[Pure Deshi Ghee ]

Why ghee should be eaten? It gives more benefits to our bodies. some of them are -

1. for lubrication of joints, 2. to prevent hair fall, 3. to correct eyesight, 4. to maintain lipid profile, 5. to prevent the increase of triglyceride, etc.

According to Ayurveda, eating it daily is considered good for health. It not only enhances the taste of food but is a source of nutrition for the cells of the body. On the other hand, ghee is healthy in many ways. This makes the bone stronger and better. Good for mental health. Metabolic rate improves. Ghee contains good cholesterol, which is essential for our bodies. It also contains vitamins A, D, E, and K, which help in strengthening the body. Ghee is beneficial for blood pressure and cholesterol patients. It helps in controlling bad cholesterol by increasing the metabolism of the body.

Both cow's ghee and buffalo's ghee are good, but cow's ghee is more beneficial for health. Cow's ghee contains Vitamin A, Vitamin D, and K, calcium, minerals, potassium, and phosphorus as well as antioxidants. Not only this, but cow's ghee also contains omega-9 fatty acids.

Benefits of cow's ghee- 1. Helpful in reducing weight, 2. Stomach heat calms down, 3. Boosts Immunity, 4. Relief from migraine or headache problems, 5. Beneficial for eyes.

Benefits of buffalo's Ghee- 1. It is helpful in weight gain, 2. Bones and muscles become stronger, 3. help cure mental illness, 4. reduce hypertension, 5. balances Vata dosha.

Ghee should always be eaten after heating it. Cold ghee will not be able to go properly into the digestive system. This will cause difficulty in digesting it. That's why ghee should always be taken with hot curry, paratha, roti, dosa, idli, sambar and dal, etc.

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