What are vitamins?

• Vitamins are organic compounds that our body needs to develop and grow. Most of vitamins are present in food .Vitamins play important role in the body and requirement of different vitamins is different for every person.

Why do we need vitamins?

• Vitamins are essential nutrient that the body our required to perform various functions. To sustain a healthy life style our body needs vitamins. Deficiency of vitamins can lead to many health issues.

Types of vitamins

• Fat soluble vitamins – Vitamins that are soluble in fat, are fat soluble vitamins. Fat-soluble vitamins are A, D, E, and K are. The body stores fat-soluble vitamins in fatty tissue of the body and the liver, and these vitamins can stay in the body for long time.

Dietary fats help the body to absorb fat-soluble vitamins through the intestinal tract.

• Water soluble vitamins – Vitamins that are soluble in water, are water soluble vitamins. Vitamin B and C are water soluble vitamins. Water soluble vitamins do not stay in the body for the longer time and cannot be stored in the body. These expel out through the body through urine Due to this reason; our body needs more supply of water-soluble vitamins than fat-soluble vitamins.

Different vitamins, their functions, sources and deficiency consequences are mentioned below.

FAT – SOLUBLE VITAMINS

Vitamins	Vitamin benefits	Vitamin Sources	Deficiency
Vitamin A- (Retinol ,Retinal,  B- Carotene) Anti – Xeropthalmic vitamin	Essential for normal functioning of eye. It is a Growth promoting vitamin	Sources include liver, cod liver oil, carrots, broccoli, sweet potatoes, butter,  spinach, pumpkins, collard greens, some cheeses, eggs, apricots,  and milk.	Night blindness, Xeropthalmia, Keratomalacia
Vitamin D ( Ergocalciferol, Cholecalciferol)	Necessary for the healthy mineralization of bone .	Exposure to sun light causes the body to produce vitamin D. other sources may include Fatty fish, eggs, liver, and mushrooms also contain the vitamin.	Rickets, osteomalacia, softening of bones or bone deformities.
Vitamin-E (Anti-sterility vitamin) (tocopherol, tocotrienol)	Acts as antioxidant agent. This antioxidant activity prevents the risk of widespread inflammation and various diseases. Maintain a healthy immune system as well as healthy skin and eye condition.	Sources include grains, nuts, seeds and oils from plants including olive oil.	May cause hemolytic anemia in newborns. Due to which   blood cells destroys.
Vitamin K (phylloquinone, menaquinone)	Necessary for blood clotting.	These include leafy green vegetables, pumpkins, figs, and parsley.	Low levels may cause unusual bleeding, or bleeding diathesis.

WATER SOLUBLE VITAMINS

Vitamins	Vitamin benefits	Vitamin Sources	Deficiency
Vitamin B1 (thiamine)	Essential for producing enzymes that help break down blood sugar.	These sources include cereal grains, sunflower seeds, brown rice, whole grain  cauliflower, potatoes, eggs ,oranges, liver.	Deficiency leads to Beriberi and Wernicke-Korsakoff syndrome.
Vitamin B2 (riboflavin)	Growth and development of body cells and helps metabolize food.	Sources are Bananas, milk, cheese,  yogurt, meat, eggs, fish, and green beans etc.	May cause inflammation of the lips and fissures in the mouth.
Vitamin B3 (niacin, niacinamide)	The body needs niacin for the cells to grow and work correctly.	Sources include chicken, meat,  s milk, eggs, tomatoes, green  leafy vegetables, fruits , broccoli, carrots, nuts and seeds, tofu etc.	Deficiency  results in a pellagra which a health issue that leads to diarrhea , intestinal issue and skin changes.
Vitamin B5 ( Pantothenic acid)	It is necessary for producing energy and hormones.	Meats, whole grains, broccoli, avocados and yogurt.	Symptoms may include paresthesia, or “pins and needles.”
Vitamin B6 (pyridoxine, pyridoxamine, pyridoxal)	Formation of red blood cells	Sources may include beef liver, bananas, sand nuts.	Deficiency leads to anemia, peripheral neuropathy.
Vitamin B7 ( Biotin)	It enables the body to metabolize proteins, fats, and carbohydrate It contributes to keratin, a  protein in the skin, hair, and nails.	These sources  include cheese, broccoli ,egg yolk,  spinach, and milk.	Low levels may cause skin problems like dermatitis or inflammation of the intestines.
Vitamin B9 (folic acid, folinic acid)	Essential for making DNA and RNA	These include Green leafy vegetables, peas, legumes, liver, some fortified grain products, and sunflower seeds. Also, several fruits have moderate amounts.	During pregnancy, deficiency can affect the nervous system of the fetus. Usually folic acid supplements are started during pregnancy to avoid spine disorders.
Vitamin B 12 (cyanocobalamin, hydroxocobalamin, methylcobalamin )	Essential for a healthy nervous system.	Include fish, shellfish, meat, poultry, eggs, dairy products like milk, butter etc. fortified cereals, fortified  products, and fortified nutritional yeast.	Deficiency may lead to anemia and other neurological disorders.
Vitamin C (Ascorbic acid )	It contributes to collagen production, wound healing, and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant	These include fruit and vegetables. Mainly sour Fruits like oranges, lemon, amla, guava are good of vitamin C. Cooking destroys vitamin C.	Scurvy, which leads to bleeding gums, a loss of teeth and poor tissue growth and delay wound healing

What is a multivitamin?

• Multivitamins are combination of different vitamins that our body needs. Multivitamins are used to provide vitamins that are deficient in diet. Usually prescribe in the vitamin deficiencies which may occur due to chronic illness, poor nutrition, digestive disorders and many other health conditions.

Benefits of Multivitamins

• Maintains muscle strength
• Boost immune system
• Supports eye health
• Reduce Stress & Depression
• Improves brain function
• Increase energy levels

A balanced, varied diet that contains plenty of fruits and vegetables should be the primary source of vitamins. The Department of Health and Human Services provide up-to-date guidelinesTrusted Source detailing the best ways to get enough nutrients from the diet.

Children have less immunity than adults, so they are more prone to get sick soon. At the same time, children are often reluctant to bring food and drink, due to which many times the body lacks essential nutrients, which directly affects the immunity of the body. In such a situation, increasing the weak immunity of children can be a serious matter. We are going to tell the reasons for low immunity in children and effective ways to increase it along with the symptoms. For complete details read the article till the end.

What is immunity?

The immune system is considered to be the body’s defense mechanism. Actually, it is a network of cells and tissues along with the organs of the body, which together help to protect the body from infection and diseases. When a bacteria or virus enters the body, the body’s immune system becomes active and works to fight them . Therefore, doctors or experts recommend more consumption of those foods, which work to boost immunity.

Symptoms of low immunity

Immunodeficiency is a serious medical problem that cannot be completely cured with food and home remedies. This may require special medical treatment. Weakness of immunity can be recognized through the following symptoms :

• Infection caused by bacteria or other germs
• Not responding well after treatment to an infection
• Failure to fully recover from infection or disease.
• Pneumonia
• Fever
• Ear infections such as otitis media
• Frequent diarrhea
• Skin problems such as dermatitis (skin rash with itching)
• Central nervous system infection
• Complications associated with vaccination, such as diarrhea after rotavirus.
• Delay in wound healing .

The third wave of Covid-19 in India is expected to hit India in July-August and this wave is said to be very contagious for children. In such a situation, making children’s immune system strong is the easiest and most important way to protect them from infection.

Foods to boost Kids Immunity

Tips to increase immunity of children

The corona virus pandemic has affected the lives of children in a big way. Due to restrictions related to open air play and play, where children are finding it difficult to stay physically active. At the same time, due to lack of sunlight in children, the risk of problems like vitamin D deficiency in kids, obesity and lethargy or fatigue is also increasing in them. At the same time, due to weak immunity of kids, the fear of getting infected by these children also remains constant. Significantly, health experts have announced that the third wave of Kovid-19 will come in India in July-August and this wave will be very deadly and contagious for children and young people. In such a situation, making children’s immune system strong is the easiest and most important way to protect them from infection.

Children’s diet should be like this to protect them from diseases

ways to boost children’s immunity with the help of diet increase the immunity power of children.

Pickle-chutney and marmalade

In summer, pickles, chutneys and murabbas are made from seasonal fruits and vegetables like mango, lemon, amla and gooseberry. These delicious things have always been consumed to increase immunity. Introduce your kids to the sour-sweet taste of pickles and traditional chutneys. Serve them sweet or sour pickles, chutneys and murabbas as per their choice. Being rich in probiotics, they increase the balance of gut bacteria.

Fruits

Seasonal fruits found in India in the season like mango, jackfruit, amla, guava and gooseberry are rich in vitamin C. All these fruits help children grow better, children’s immunity increases and bones become strong.

Be like this evening snack

Between 4-6 pm, give children hot roti with jaggery and healthy and tasty things like ghee, rajgira laddoos, gram flour ladoos, halwa. The time of 4-6 pm is when the level of cortisol hormones in the body is low. Serve healthy homemade recipes to kids to give them some energy and boost their mood during this time. This takes away their boredom.

Consumption of rice is beneficial for children

Rice is an ideal food for kids as it is easy to digest and tasty. Children love to eat rice. In such a situation, encourage children to eat rice with lentils and ghee. Rich in amino acids, rice is also a good source of B vitamins. It also reduces problems like irritability and constipation in children.

Cashew is a healthy snack

Give a handful of cashews to the children daily to eat. Try feeding cashews to babies at any time of the day. Enriched with micro-nutrients and healthy fats, cashews will nourish kids, boost immunity and boost their mood.

Coconut oil

Coconut oil is considered very good for health. It contains lauric acid and caprylic acid. Which helps in strengthening the immunity of children. Therefore, use coconut oil while cooking. Apart from this, give half a teaspoon of coconut virgin oil to children on an empty stomach in the morning.

Citrus fruits

Vitamin C is found in high amounts in citrus fruits. Which strengthens your immune system. Therefore, you can make your children consume orange, lemon, kiwi etc.

Berries

Make children consume berries like Jamun, Strawberry, Blackberry, Mulberry etc. Because it is rich in antioxidant properties.

Lentils

Vitamins and minerals are found in abundance in pulses, which boost the immunity of children and protect them from many diseases. Therefore, feed children beans, gram, rajma or other pulses daily.

Curd

In addition to calcium, protein, lactose, iron, phosphorus are also found in it. Along with this, there are good bacteria present in it which can improve the immune system. Therefore, give some curd to the children daily.

WHAT IS SHIRODHARA ?

Shirodhara is an Ayurvedic healing technique which is used to cure neurological issues , cure eye problems , certain skin problems , sleeping problems , gray hair , memory loss and some type of allergies .

In sanskrit shiras meaning head and dhara meaning flow .

During this therapy liquids such as warm oil , milk , butter milk  or even water is poured over patients forehead depending on the issue of the patient .It is very useful for both spiritual and physical body

PROCEDURE OF SHIRODHARA :-

During this therapy the patient is ask to lie down on the bed ( made up of wood) in supine position .

The first step is soft full body massage for 15 mints with medicated oil and later gently wiped off the oil from the body .

Second step is to pure the liquid ( oil , milk or water ) on the forehead of the patient and cover the eyes with a sterile gauze piece . Liquid is kept in the cooper vessel with a hole of standard size at the bottom , the rate of dripping is approximate which depends on the size of hole . The temperature of shirodhara liquid should be kept at a normal level that can be comfortable to the patient . This procedure is done for 45 to 50 mints.

Third step is to clean the liquid from the forehead with a warm towel and cover the hairs .

BENIFITS OF SHIRODHARA :-

1 Shirodhara For Relieving Stress :- Stress is body`s reaction to physical or emotional alteration which in turn results into anger , nervous and frustration . Shirodhara brings calmness , promotes tranquillity and relaxation. This therapy help your body to conserve energy , dilates blood vessels , lower the heart rate and relaxes muscles . It is very beneficial for treating Arrhythmia and Hypertension  .

2 Shirodhara for Awakening Intuition :- The point between the eyebrows is third eye . By practicing shirodhara , it help to open third eye which help to uninterrupted flow of Prana or life force . And also help recall events lying deep in your past , the rundown of warm oils brings immense mental clarity , resolve pain , traumas and unfavorable emotional experiences .

3 Shirodhara to Increase Sleep :- Sleeplessness is a common problem now a days. Shirodhara is effective in reducing cortisol which is body`s primary stress hormone therefore it help to relieve stress and improve sleep .

4 Shirodhara for Diminishing Anxiety :- It act has a natural stress – buster . Herbal oils massage help to clear the toxins out of brain and bring improvement in cognitive abilities such as concentration and memory .   It also balances Pitta and Vata Doshas in the body . It regulates the serotonin hormone which reduces anxiety symptoms  .It losses the nerve and relieves tension

5 Shirodhara for Paccifying Vata Dosha :- Shirodhara help to elements excessive accumulation of Vata within the body .

6 Stabilizes the nervous system.

7 Provides relief in migraine headaches.

8 Increases mental concentration.

9 Reduces high blood pressure.

10 Reduces hair fall and fatigue.

11 Help to cure Dandruff :- Shirodhara is very helpful to overcome Dandruff problem and to reduce hair fall. 

SHIRODHARA IS AVOIDABLE FOR :-

1 It is avoidable for pregnant women in third trimester of pregnancy .

2 People with rashes or sunburn on forehead .

3 It is avoidable to the patient which are Allergic to particular oil used in Shirodhara therapy

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.

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

• 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.

NATURAL BREATHING

This is a technique which familiarize practitioners to their own respiratory system and breathing patterns. It is very soothing and may be practiced at any time. Awareness of the breathing process is itself enough to slow down the respiratory rate and establish a more relaxed rhythm.

Natural breathing

Sit in a comfortable meditative posture and relax the whole body. Notice the natural and spontaneous breathing process. Develop complete awareness of the rhythmic flow of the breath. Feel and observe the breath flowing in and out of the nose. Do not control the breath forcefully. Observe that the breath is cool as it enters the nostrils and warm as it flows out. Notice this with the attitude of a detached witness. Observe the breath flowing in and out at the back of the mouth above the throat. Bring the perception down to the region of the throat and feel the breath flowing in the throat. Bring the attention down to the region of the chest and feel the breath flowing in the trachea and bronchial tubes. Next, notice the breath flowing in the lungs. Be attentive of the lungs expanding and relaxing. Transfer the attention to the rib cage and observe the expansion and relaxation of this area. Bring the perception down to the abdomen. Notice the abdomen move upward on inhalation .Finally, become perceptive of the whole breathing process from the nostrils to the abdomen and continue observing it for some time. Bring the perception back to observing the physical body as one unit and open the eyes.

ABDOMINAL BREATHING

Abdominal or diaphragmatic breathing is practiced by improving the action of the diaphragm and minimizing the action of the rib cage. The diaphragm is a domed sheet of muscle that divides the lungs from the abdominal cavity and, when functioning correctly, enhances the most efficient type of breathing. Reactivity to the muscle itself, however, will come with the practice. During inhalation the diaphragm moves downward, shove the abdominal contents downward and outward. When breathing out the diaphragm moves upward and the abdominal contents move inward.

Movement of the diaphragm indicates that the lower lobes of the lungs are being utilized. The correct use of the diaphragm causes equal expansion of the alveoli, improves lymphatic drainage from basal parts of the lungs, and massages the liver, stomach, small and large intestines and other organs that lie exactly beneath it, exerts effect on the cardiac functions and improves oxygenation of the blood. Abdominal breathing is the most natural and efficient method to breathe. Because of poor posture, restrictive clothing, tension and lack of training, however, it is often forgotten. Once this practice again becomes a part of daily life and correct breathing is reserved, there will be significant improvement in the state of physical and mental wellbeing.

Abdominal (or diaphragmatic) breathing

Lie in shavasana and relax the entire body. Observe the breath and don’t control it. Let it be entirely natural. Continue noticing the natural breath for some time. Place the right hand on the abdomen just above the umbilicus and the left hand over the chest. The right hand will move up with breathing in and down with breathing out.

There should be no strain in the abdomen. Do not try to force the movement in any way. Try not to expand the chest or move shoulder. Observe the abdomen expanding and contracting. Continue breathing gently and deeply. Inhale while expanding the abdomen as much as possible, without expansion of the rib cage. At the end of the inhalation the diaphragm will be compressing the abdomen and the umbilicus will be at its highest point. On breathing out the diaphragm moves upward and the abdomen moves downward. At the end of the exhalation the abdomen will be squeezed and the navel compressed towards the spine. Continue for a few minutes.

THORACIC BREATHING

Thoracic breathing use the middle lobes of the lungs by expanding and contracting the rib cage. It spends more energy than abdominal breathing for the same quantity of air exchange. It is often affiliated with physical exercise and exertion, when it helps the body to obtain more oxygen. However, the tendency in many people is to resume this type of breathing long after the stressful situation has passed, creating bad breathing habits and sustained tension.

Thoracic breathing

Sit in a meditation posture or lie in shavasana and relax the entire body. Maintain unbroken alertness of the natural breath for some time, emphasizing on the sides of the chest. Stop any further use of the diaphragm and start to inhale by gently expanding the rib cage. Observe the movement of the individual ribs outward and upward, and be attentive of this expansion drawing air into the lungs. Unravel the chest as much as possible. Breathe out by relaxing the chest muscles. Feel the rib cage contracting and forcefully push the air out of the lungs. Breathe gently and deeply through the chest with complete awareness. Do not use the diaphragm. Resume the thoracic breathing for a few minutes, pausing after each inhalation and exhalation.

CLAVICULAR BREATHING

Clavicular breathing is the last stage of total rib cage expansion. It happens after the thoracic inhalation has been completed. To absorb a little more air into the lungs, the upper ribs and the collar bone are pulled upwards by the muscles of the neck, sternum and throat. This needs maximum expansion on inhalation and only the upper lobes of the lungs are being ventilated. In regular life, clavicular breathing is only used under conditions of extreme physical exertion and when patient is suffering from obstructive airway diseases such as asthma.

Clavicular breathing

Lie in shavasana and relax the entire body. Practice thoracic breathing for a few minutes. Inhale, expand the rib cage fully. When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the lower region of the neck. Collar bones and shoulders should also move up slightly. Exhale gently, first relaxing the lower neck and upper chest, then relax the rest of the rib cage back to its beginning position.

YOGIC BREATHING

Yogic breathing composed of previous three techniques. It is used to raise inhalation and exhalation capability. Its purpose is to improve control of the breath, correct bad breathing habits and increase oxygen intake. It may be performed at any time and is especially useful in situations of high stress, anxiety or anger for calming the nerves.

Yogic breathing

Sit in a meditation posture or lie in shavasana and relax the complete body. Inhale gently and deeply, allow the abdomen to expand fully. Try to breathe so slowly that little or no sound of the breath can be audible. Observe the air reaching up to the base of the lungs.

At the end of abdominal expansion, begin to expand the chest outward and upward. When the ribs are completely expanded, breathe in a little bit more until expansion is felt in the upper portion of the lungs around the lowest region of the neck. The shoulders and collar bone should also lift up slightly. Some strain will be felt in the neck muscles. The rest of the body should be relaxed. Observe the air filling the upper lobes of the lungs.

This completes one inhalation. The entire process should be one continuous movement, every phase of breathing merging into the next without any exact transition point. There should be no jerks or

unnecessary stress. Now begin to exhale. First, relieve the lower neck and upper chest, then support the chest to contract downward and then inward. Next, allow the diaphragm to shove upward and toward the chest. Without straining, try to empty the lungs as much as possible by drawing up the abdominal wall as near as possible to the spine. The entire movement should be harmonious, peacefully and flowing. Retain the breath for a few seconds at the end of exhalation. This will completes one round of yogic breathing. At first perform 5 to 10 rounds and gradually increase to 10 minutes daily.