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Spend time in sunlight

• As the sun is one of the best sources of Vitamin D, it is generally known as ‘The sunshine vitamin’.
• Our skin forms Cholecalciferol (Vit. D3) and ergocalciferol ( Vit. D2) under deep layers of skin which are the stabler. When 7-Dehydrocholesterol is exposed to UV-B radiation from the sun, it is converted to vitamin D.
• Vitamin D which is derived from the sun circulates two times as far as vitamin D from food or supplement. But the amount of vitamin D that your body forms depend on many factors.
• Sunscreen can restrict the production of Vitamin D.
• It’s very important to keep safe yourself from skin cancer by restricting excessive exposure to sunlight. The body needs very few unprotected sun rays to start producing vitamin D.
• There is no official documentation or sources that define ten to fifteen minutes of sunlight exposure as sufficient to make plenty of vitamin D for lighter-skin tone individuals. Those with a darker skin tone may need more time.

Consume fatty fish and seafood

• Consuming fatty fish and other seafood can supply enough amount of vitamin D.
• A 100-gram serving of Salmon fish can supply up to 386 international units of vitamin D.
• The exact amount of vitamin D in other kinds of seafood may differ depending on the type and species of fauna.
•  For an instance, farmed salmon may contain only 28 percent of the amount of wild-caught salmon according to some researches.

Other types of fish and seafood that are enriched in vitamin D include:

• Tuna
• Anchovies
• Shrimp
• Oysters
• Mackerel
• Sardines

Eat more mushrooms

• Mushrooms are vegan and the only source of vitamin D for vegetarians.
• Mushrooms can synthesize their vitamin D like humans but upon exposure to UV light.
•  Vitamin D can be produced in two forms, humans produce a form D3 or cholecalciferol, whereas mushrooms synthesize D2 or ergocalciferol.
• Both these forms of this vitamin D can increase circulating vitamin D levels in the blood, Although D3 may increase levels more significantly and efficiently than D2 according to researches.
• While vitamin D nutritional values depend on the variety of mushrooms, specific varieties, like 100 grams of wild mushrooms provide around 2,345 international units. That’s almost 300% of the reference daily intake.
• Commercially grown types of mushrooms have lesser vitamin D. As wild mushrooms get sufficient exposure to sunlight to have a larger amount of vitamin D. One can also consume mushrooms treated with UV rays.
• You should always take care of the accurate identification of wild mushrooms or farmed mushrooms. Always purchase from a trusted and verified suppliers such as a grocery shop or farmers market to restrict exposure to poisonous varieties.

Include egg yolks in your diet

• Another good source of vitamin D are egg yolks that you can easily add to your daily meals.
• Egg yolks have unevenly distributed vitamin D content, like many other natural food sources.
• Conventionally raised chickens that don’t have access to the outdoors generally produce eggs harboring 3–5% of the reference daily intake.
• However, Pasture-raised or free-range chickens provide up to five times more or up to twenty percent of the reference daily intake according to research. It depends on how much time the fowl spend outside.
• Vitamin D content of eggs also depends on the feed of chicken. Those fed vitamin-D-enriched grains to chickens may produce more efficient yolks that boost well over 100 percent of the reference daily intake.

Eat fortified foods

• Vitamin D is often added to raw/basic goods in a process called fortification because few foods naturally contain a high level of this nutrient.
• One should keep in mind that the availability of the amount of vitamin D in fortified foods alters by country, brand, and type. Some commonly fortified goods include:
• Tofu
• Plant-based milk alternatives like coconut, peanut, soy, almond, and hemp milk
• Juices
• Readymade cereals
• Specific types of yogurt
• Cow’s milk

Vegan supplement options

• A major amount of vitamin D supplements are generally derived from animal products. Therefore unnecessary for vegans, but a few options for vegan D supplement exist.
• Vitamin D2 or ergocalciferol is a plant-derived nutrient and these D2 supplements are widely available for vegan friendly.
• Vitamin D3 or cholecalciferol is significantly less common in the vegan diet than vitamin D2 but can be obtained from lichens.

Try a UV lamp

• Although UV lamps are costly they emit UV-B radiation which may significantly boost your vitamin D levels.
• UV lamps imitate the mode of action of the sun and can be significantly helpful if your sun exposure is poor due to geography or other reason.
• With these devices, safety is the main concern, as excessive exposure could burn your skin. So the exposure is typically advised for no more than 15 minutes a time.

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GAGANAMBU (RAIN WATER)

The rain water which has come in contact with Sunlight, Moon light and wind has these properties :

Jeevaneeya – Improves quality of life, is Enlivening.

Tarpana – satiating

Hrudya – It is Good for heart.

Cand soothing to the mind and Digestive system

Buddhi prabodhanam – Increases intellect

Tanu – Thin

Avyaktarasa – imperceptible taste

Sheeta – Cold in potency

Laghu – Light to digest

Amrutopamam – Compared to Amrut or nectar

If rain water is good or bad it depends on the season and place where it rains.

These properties described here are of rain water collected in a clean vessel directly, a little while after the rainfall. Also, it should be consumed within  few hours of collection as it loses its properties if kept for longer hours.

But, nowadays, with this increasing industrialization and pollution, rain water has lost its qualities. So, it may not be good to consume.

TEST FOR RAIN WATER QUALITY

Rain water which makes the boiled rice kept in a clean silver utensil neither too moist nor changes its colour, is to be considered good for drinking.

SAMUDRA JALA (SEA WATER)

Seawater should be used for drinking only during Ashvayuja month. (During September,October or autumn season).

Reason for this is, during Ashvayuja month there will be the appearance of Agastya nakshatra (the star Canopus) which removes the poisonous properties of water, therefore, even water from other sources can be drank during this month.

Rain water which is collected in clean vessel and which has not changed its color, taste and odour, is suitable for drinking always.

In the absence of this water, the water from other sources of earth, which resembles rainwater in all  qualities, which is collected from clean place with black or white soil, and which is exposed to sunlight and breeze.

RIVER WATER BENEFITS

Water of the rivers

• Which flow into the western ocean (Arabian sea)
•  Which has  sweet taste and pure water (uncontaminated) is good for health, where as the water of rivers flowing into eastern ocean is not ideal for consumption.
• The water of rivers arising from Himalaya and Malaya mountains, and which get well churned up by dashing or hitting against rocks  are good for health, whereas if the same water gets stagnated or  gets contaminated gives rise to worms (intestinal infections), filariasis, diseases of the heart, head, and throat.
• Water of rivers of the Prachya/gauda(central Bengal and parts of Orissa), Avanti /malwa round about the modern city of Ujjain ), (Aparanta/konkana(comprises of Goa north kanara districts of Karnataka),causes hemorrhoids.
•  Water of rivers arising from Mahendra mountains northern part of the eastern gaths) causes enlargement of the abdomen and filariasis
• Rivers arising from Sahya and Vindhya mountains(mountain ranges of central India) causes leprosy (and other skin disease) anaemia and diseases of the head
• Rivers which arise from Pariyatra (western part of the Vindhya mountains)mitigate the (aggravated) dosas, bestow strength and sexual vigour, the water of the sea causes vitiation of all the three dosas.

The water of kupa (deep well), tadaga (artificial pond) etc should be considered similar in qualities and properties of the desert, marshy lands and mountains

During varsa ritu (rainy season) rain water is best and river water is least suitable for consumption.

CONTAMINATED WATER QUALITIES

Water which is

• Dirty, mixed with mud, weed, algae and leaves,
• Which is not exposed to sunlight and wind
•  Which is a mixture of old and fresh water
• Which is thick, frothy not easily digestible, containing worms, hot (by nature)
• Causes tingling of teeth by being very cold
•  Rain water which is un-seasonal
• Seasonal but that of the first rain (before the appearance of Agastya Nakshatra, is contaminated with the webs, saliva, urine, faeces of spider etc., and various other poisonous substances, should not be used for drinking

VARJAYA JALAPANA/AVOIDING WATER DRINKING

• Water which is dirty, mixed with mud, algae, weeds and leaves, which is not exposed to sunlight and wind.
• Which is a mixture of old and fresh, which is thick, not easily digestible, frothy, containing worms.
• Hot (by nature)
•  Causes tingling sensation in teeth by being very cold
•  Un seasonal rain water
• Seasonal but that of the first rain (before the appearance of Agastya Nakshatra, contaminated with the webs, saliva, urine, faeces of spider etc., and various other poisonous substances, should not be used for drinking.

EFFECTS OF WATER INTAKE WITH MEALS

• Drinking water in between meals – healthy habit
• Drinking water after meals – causes obesity (or good for weight gain)
• Drinking water before meals – causes emaciation (Good for weight loss)

PROPERTIES SHEETAL JALA (COLD WATER)

• Madatyaya – Alcoholic intoxication
• Glani –  Exhaustion
• Murcha  – Fainting
• Chardi  – Vomiting
• Shrama  – Debility (fatigue)
• Bhrama – Dizziness or giddiness
• Trushna – Thirst
• Ushna – Heat (of the sun) or burning sensation,
• Pittasra – bleeding conditions caused by aggravated pitta
• Pitta dominant conditions
• Visha – Useful in   Poisoning

BENEFITS OF DRINKING HOT WATER

• Deepana – stimulates hunger, enhances digestive fire
• Pachana – helps with digestion, cures indigestion
• Kanthya – good for the throat
• Laghu – easily to digest
• Basti shodhana – cleanses the urinary bladder
• Relieves Hidhma – relives hiccup
• Adhmana – flatulence
• Anila – In aggravation of Vata
• Shleshma – In aggravation of Kapha
•  It is ideal on the days of Panchakarma therapy
•  Navajvara – fever of recent origin
•  Kasa – cold, cough
• Ama – accumulation of undigested materials
• Peenasa – rhinitis (running nose)
• Shwasa – dyspnoea
• Parshvaruja – pain in the flanks.

Water which is boiled and then cooled is

• Anabhishyandi – Does not increases stickiness or moisture in the body
•  Laghu  – light to digest
• Useful in Pitta conditions.

Water which is kept overnight, is not ideal for consumption. It aggravates all three doshas.

NARIKELODAKA (COCONUT WATER)

Tender coconut water is

• Snigdha – unctuous
•  oily Swadu – sweet
•  Vrushya – aphrodisiac
• Hima – coolant
• Laghu – easy to digest
• Relieves Trushna – thirst
• Pittanila hara – balances Pitta and Vata.
•  Deepana – enhances digestion
• Bastishodhana – cleanses urinary bladder

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• Ash gourd, botanical nomenclature is Benincasa hispida, goes by several native names such as “Petha” in Hindi, “Boodida Gummadi” in Telugu, “kumbalam” in Malayalam, and “Neer Pooshnikkai” in Tamil.
• This green vegetable has been recognized for its significant medicinal benefits since time immemorial and is widely mentioned in Ayurvedic texts. In the present era, it continues to be heralded for its enormous health benefits and is vastly incorporated, in familiar local cuisine across our country, as well as in relieving symptoms of illnesses of the stomach, pancreas, liver, and skin, etc.
• Ash gourd naturally grows in South-East Asian countries such as India, Indonesia, Bangladesh, Sri Lanka, China, and Nepal, as well as in the warmer southern regions in Australia continents.
• Ash gourd is a creeper that has big yellow flowers. The leaves are approx. 10 to 18 centimeters in length and have a hairy stem. The fruits are usually oval and sometimes long-oval in shape and grow up to 35 – 40 centimeters in diameter. The plant is grown by using seeds.
• Ash gourd is generally considered as a vegetable, which is used widely in cooking meals in a variety of Indian dishes such as sambhar, curry, mix veg. sabzi and dal, also used in making sweets called petha. Ash gourd has many therapeutic and remedial characteristics. Moreover, the roots and fresh juice of ash gourd also have applications in hair care and skincare.
• Ash gourd contains plenty of nutrition, as it has high water content provides a cooling /soothing effect on the body, contains a negligible amount of cholesterol thereby developing overall heart health and abounding in a glut of vitamins and minerals to aid key metabolic functions in the body.
• Nowadays Ash gourd is being consumed to a huge extent and not just in its indigenous milieus in Asia and Australia. The vegetable is propagated and harvested all over the world in hot and tropical environments, so that people can get advantages, for entire wellness.

Nutritional Content In Ash Gourd:

The seeds, leaves, and juice extract of ash-gourd vegetables are enriched with a plethora of fundamental dietary components like carbohydrates, fibers, fats, and proteins, vital trace compounds such as vitamins and minerals.

The 100 g serving of ash gourd contains – Calories 86.2 kcal

Accelerates weight loss

• Ash gourd, Being low on calories  can help in weight loss.
• It is high in essential nutrients, can be taken regularly by those people who are strictly following a diet regime especially for diabetic people.
•  Ash gourd also provides a humongous amount of dietary fibers that can be easily processed in the stomach, keeping one feeling full for a longer period, reduce frequent cravings, and helps in burning fat.

Augments Heart Function

• Ash gourd is having a negligible amount of cholesterol and can be safely consumed in the regular diet for promoting heart health.
•  Boiled ash gourd vegetable can be added to many common homemade Indian dishes, as it helps in improving the circulation of blood to and from the heart, assuring normal functioning of cardiac muscles.

Detoxify Kidneys

• Ash gourd helps in the normal excretion of body wastes via the excretory system in the body.
• It increases the secretions of fluids within the kidneys, instantly getting rid of collected toxins and at the same time, assuring sufficient hydration of the internal organs.
• The routine tasks of kidneys and bladder are supported by ash gourd as well.

Enhances Digestive System

• As Ash gourd is rich in fiber content, helps to relieve constipation, abdominal distension, bloating, and cramping of the stomach due to the ingestion of a heavy meal.
• Moreover, Ash gourd is purgative regulates routine bowel movements, thereby calming down any discomfort experienced in the gut.

Strengthens Respiratory System

• Ash gourd is expectorant by nature as well, which can help in expectorating excessive phlegm or mucous secretions by loosening it from the respiratory tract.
• It has a great impact on supporting the normal functioning of the lungs and also prevent allergies and breathing difficulties.

As Ketogenic Diet

• Ash gourd is a non-starchy vegetable, that’s why used in keto diets. In addition, being naturally low in carbohydrates and sugars can be an optimal component of a keto diet, which concentrates on lowering calorie intake.
• A quick recipe of stewed ash gourd vegetable and seasoning it with salt and pepper can be used on regular basis for lunch/dinner.

Ash Gourd Uses For Skin And Hair:

• Ash gourd contains smoothening or emollient Vitamin E, which naturally moistures skin.
• It has antioxidant properties as well.
• The gel extract from the ash gourd can be applied on rashes and sunburn. This will pacify the dried-up regions of the skin, leaving it smooth and completely moisturized.

Combat Skin Infections

• The residue of leaves has astringent quality.
• This helps in combating the highly inflamed spots on the skin.
•  It also significantly reduces any boil, pus, or carbuncles, abscesses derived from skin allergies, fungal infections, and environmental factors like sun rays.

 Promotes Hair Growth

• Ash gourd contains a great extent of vitamins and minerals which provide complete nourishment to the hair strands.
• When it is applied as a gel, it invades deep into the layers of the scalp.
•  Helps in protecting follicles, thereby maintaining the strength of hair. If you are looking to gain long and healthy hair ash gourd is the best option.

 Tackles Excessive Dandruff

• Ash gourd has the quality of reducing the intensity of dry itchy scalp and dandruff.
•  It can also shelter the follicles, from the pollutants and fungus that trigger dandruff.
•  Ash gourd gel, when applied routinely to the scalp and dry hair, can effectively improve the appearance of dull hair.

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