Tag: healthy eating

10 facts: The link between the liver and the feet 🦶🏼

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, detoxification, vegetable,, Food, healing, health, Infection,inflammation, Liver, feet, link, connection, feet swelling, edema, yellow eyes, yellow skin, puffiness, itching, liver issues, cancer, cirrhosis, jaundice, alcohol, diabetes, genetic disorders, autoimmune disease, Obesity, weight loss, Omegas, fatty acid, Science, Supplement

1. Though the entire body- the organs and the cells is interconnected, likewise the feet are very much connected to the liver through the nerve endings. The liver helps filter toxins, produces bile to aid fat absorption, and supports protein processing and blood clotting. Whenever the liver is not functioning properly, there are simple signs in the feet which are physically manifested as the alarming signals for liver attention. These signs, when manifested in the feet, can help in the early diagnosis of a liver problem, making its further management easier.

2. Medically, there is no direct anatomical connection between the liver and the feet. But, like all other organs, the liver is also interconnected with the rest of the body, especially the lower extremities, by nerve endings. In alternative science like Reflexology, the liver is situated on the right side of the body, so the ball and the arch of the right foot connect to the liver. Physiologically, when liver functions are irregular, the changes are reflected in the feet through fluid retention, circulatory changes, nerve endings sensations and vitamin deficiencies. Physical manifestations of secondary symptoms of the feet do reveal the presence of underlying liver disease or even any systemic diseases (like Diabetic neuropathy).

3. Liver problems and chronic liver diseases at early stages may not be known, or the physical symptoms may go unnoticed. But the body does send signals through the feet as well as the skin, which should not be neglected. Though the signals may not always indicate a liver issue, they should not be neglected either. Some of the findings are:

• Nighttime itching of the feet.

• Dryness without any known reason.

• Swelling in the feet and ankles.

• Red and brown dots in legs and feet.

• Deep heel cracks.

• Yellowish discolouration of the skin, including the feet.

4. When some of the signs are worsening and persistent for weeks, those signs can be a warning of urgent evaluation from medical experts. These warning signs can be:

• When itching is very severe.

• Swelling in the feet and around ankles. Low albumin due to a weak liver causes the fluid to leak and accumulate in the ankles and feet.

• Deep heel cracks.

• Spider veins due to a sick liver can cause hormonal imbalance, which results in small blood vessels with a spider-like appearance in the legs and feet.

• Yellowish skin.

• Excessive dryness in the feet.

Spider veins

5. Apart from the alarming signs of the feet, there are other accompanying physical symptoms which are sure signs of impending liver disease. Some of the physical signs of the body are:

• Fluid accumulation in the abdominal cavity (ascites).

• Weight loss or weight gain.

• Swelling in the feet as well as in the legs. (Peripheral oedema)

• Yellow discolouration of eyes and skin (jaundice).

• Redness of the palm.

• Brain fog.

• Numbness in the feet (Paresthesia)

• Pain around the joints and feet.

6. When such warning signs appear, it is best to book urgent medical help. Early intervention can be the key to diagnosing potential underlying liver problems and help to alleviate the foot symptoms as well as the success of treatment in liver disease. There is a long list of liver diseases which can be even genetic and autoimmune in origin. However, some of the common issues which are reported are:

• Hepatitis.

• Fatty liver disease (alcoholic or non-alcoholic)

• Cirrhosis.

• Hemochromatosis.• Wilson disease.

• Hepatocellular carcinoma.

7. Apart from the secondary symptoms of the feet, other physical symptoms which are easily missed for an underlying liver issue for which urgent medical attention is required:

• Feeling tired, weak and fatigued without any reason.

• Abdominal discomfort, especially on the right side of the belly, below the lower ribs.

• Sudden loss of appetite.

• Unexplained weight loss.

• Feeling of fullness during a meal, nausea, vomiting.

• Pale, yellow urine.

• Yellowish skin discolouration and itchiness.

• Puffiness of eyes, feet, belly area.

8. Like liver diseases, other systemic diseases whose secondary symptoms can be displayed in the feet include:

• Gout – Excess uric acid in the body is usually manifested as swelling, redness, and pain in the phalangeal joints of the big toe.

• Diabetic Neuropathy: Damaged nerves due to high blood sugar can lead to loss of sensation and numbness in the feet.

• Peripheral vascular disease: The blood flow is usually restricted to the feet, causing gangrene and eventually leading to amputation of the foot.

Liver friendly diet

9. Liver cleansing: Focusing on liver support regularly is mandatory for liver health and its normal functioning. Some of the routine practises are:

• Restricting alcohol as much as possible.

• Avoiding refined, processed food, sugary and fried foods.

• Drinking water 8-10 glasses/day to flush toxins.

• Maintaining a healthy weight by regular exercise.

• A liver-friendly diet includes lean proteins, whole grains, and plenty of green leafy vegetables.

• Avoid unnecessary medications and supplements to lessen liver load.

Staying hydrated

10. In a nutshell, it is evident that early stages of liver issues are manifested as physical signs in the feet. Changes in the feet like swelling, spider veins, cracked heels, white nail beds, and yellowish skin are most likely signs of underlying liver issues, which should be given urgent medical attention. These signs should never be treated as minor and neglected. Early diagnosis and treatment of liver diseases can be more reversible than attending to it at a late stage, which can be difficult to treat and sometimes life-threatening.

Thanks for reading 🙏

Peace and love.

10 facts : Why sea buckthorn has gained popularity?

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, brain, Food, Fruits, veggies, berries, hair, healing, health, life, meditation, inflammation, disease, physical health, mental health, wellbeing, Nature,, Omegas, fatty acid, Science, Sea buckthorn, Siberian pineapple, sand thorn, berries, super fruit, antioxidants, flavonoids, vitamin , supplements, diabetes, heart, hypertension, high cholesterol, high BP, anti inflammatory, metab, self healing, Skin, hair, wellness

1.Sea Buckthorn (Hippophae rhamnoides) is a shrub with yellowish-orange berries, a native of Southeast Asia and Europe. Other names used are sea berry, sand thorn and Siberian pineapple. Recent research has highlighted the tremendous health benefits of the fruit berries grown on this high-altitude shrub, which has been quite common on the Himalayan steep slopes for centuries. This shrub and its fruits are not new to the natives living in those regions. But, suddenly, it has gained much popularity due to its label as “Super food” by the recent scientific studies. The berries of this shrub are identified to have about 190 flavonoids and polyphenols, rich in Omega fatty acids and 15 times more vitamin C than oranges.

2. Sea Buckthorn’s nutritional profile stands out among many fruits and berries provided by the plant kingdom. It is considered a “superfood” for its amazing nutritional value.

• These berries have a rich supply of fat-soluble vitamin A, such as Beta-carotene (due to the orange colour), lycopene and Zeaxanthin.

• Vitamin E includes 8 natural variants, the tocotrienols.

• Vitamin K2 in natural form, which is quite rare in plants.

• Plant-based Omega 3, 6, 9, which is a complete omega fatty acid profile.

• Omega 7, which is Palmitoleic acid, is a rare variant.

• Vitamin C, which is 15 times more than that of a typical orange.

• Multiple bioactive compounds like flavonoids, phytosterols, organic acids and Tanins.

3. Heart-friendly: One of the main reasons for Sea Buckthorn berries’ attraction is their profound benefit to cardiovascular health.

• The Omega profile and bioactive compound help to lower LDL cholesterol, prevent plaque buildup, and lower blood pressure.

• Improve Cholesterol: Phytosterols reduce cholesterol absorption, LDL and triglycerides in the gut and maintain the level of good cholesterol, HDL.

• Relaxes the blood vessels and lowers the blood pressure.

• The antioxidant properties prevent LDL plaques from being deposited on the arterial wall and lower the risk of atherosclerosis.

• Reduces the risk of thrombosis by thinning the blood due to antiplatelet aggregation properties.

4. Diabetes: Studies have proven that sea buckthorn berries, due to their powerful antioxidant profile, help in the management of type 2 diabetes. Here are some of the potential benefits:

• These berries improve the metabolic function and lower the fasting blood sugar levels.

• Helps the body to improve insulin sensitivity and lower the resistance in due course.

• Its anti-inflammatory properties help to fight inflammation and prevent organ damage, which is a characteristic of diabetic progression.

• Reduce the damage to the beta cells of the pancreas, which produce insulin.

• Promotes heart health, which is otherwise a cardiovascular risk for diabetics.

• Boost immunity, which is important for diabetics or anyone with a chronic illness.

5. Metabolic disorder: Collectively, metabolic disorders include obesity, hyperglycaemia, high blood pressure, and dyslipidemia. The different ways of managing metabolic syndrome can be controlling blood sugar, lowering insulin resistance, improving dyslipidemia, reducing abnormal lipogenesis, lowering blood pressure and also improving gut health. The rich nutritional profile of sea buckthorn, which contains various flavonoids, omega fatty acids, and vitamins, helps to promote a positive impact on metabolic activities and prevent complications in metabolic pathways in such individuals.

6. Other amazing benefits :

• Aids cancer therapy: Studies have shown that flavonoids such as quercetin, kaempferol, and isorhemnetin present in sea buckthorn berry juice and oil extract can induce a cytotoxic response and prevent cancer cells from multiplying.

• Skin / cosmetic uses: Due to their rich nutritional profile of vitamins and omega fatty acids, these berries promote skin health, promote hair growth, increase blood circulation and reduce signs of ageing.

• Effective in promoting gut health and liver health by lowering liver inflammation, fibrosis and scarring.

• Disease prevention: Sea buckthorn, due to flavonoids and antioxidants, prevents free radical damage, reduces oxidative stress and lowers the risk of chronic diseases.

7. Interaction: Sea buckthorn berries are usually safe, and there is no evidence of adverse side effects. But due to its rich content of various nutrients, there may be drug interactions, and precautions are necessary:

• People with bleeding disorders and those undergoing surgery should avoid situations where there is a risk of slowing blood clotting, bruising and bleeding.

• Anticoagulant and antiplatelet drugs can interact with sea buckthorn and pose a risk of bleeding.

• People on high blood pressure medication should avoid it as they can further lower their BP.

8. Uses: The raw berries are sour and acidic in taste. So, it is not usually consumed raw; instead, it is converted into functional foods.

• Juices and pulp: They are diluted in water before drinking and used in pies, desserts, jams and herbal teas.

• Oils are used in the form of capsules as a vegan Omega fatty acid source, used in hair and skin wellness.

• Powders: As supplements in drinks, smoothies and teas.

9. Availability: Sea buckthorn berries are available in local markets specific to the native regions of Asia -Pacific where they are grown. Otherwise, they are available as products in supermarkets, stores, and retail in different brands. It is important to buy from known, reputable brands for safety issues.

They are available in juices (cold-pressed is best), pulps, dried berry powder, gummies, tablets, capsules and in oil extract. Due to their nutritional value, the products are widely used and have been quite popular.

10. Takeaway: Sea buckthorn berries have been used for centuries by the native people of mainly Asia, especially in the Himalayan regions, Ladakh, China and European regions. But recent scientific studies and research have identified its rich nutritional profile, which has attracted the attention of health enthusiasts. Therefore, these tiny berries have become popular, and the products are selling widely nowadays. No doubt, sea buckthorn is, indeed, a super fruit and its intake in moderation, in whatever form, can be helpful for overall health and wellness.

Thanks for reading.

Peace and love 🙏

10 facts : Cumin, a robust spice 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Cumin seeds, spices, herbs, antioxidants, anti-inflammatory, anti-bacterial, vitamins, minerals, Flavonoids, antioxidants, anti inflammatory, Food, healing, health, herb, Nature,, Science, Supplement

1. Cumin is a common spice, scientifically known as Cumin cyminum, mostly used in Indian,South Asian, and Middle Eastern cooking for a variety of dishes and also used for tempering with lentil soups and blending with other herbs. It has been used for centuries, but apart from adding aroma, taste and flavour to meals, people were not so aware of its composition and tremendous health benefits until widespread scientific research was carried out in recent years. Studies have shown that cumin is rich in nutrients, antioxidants, and iron and has a long list of health benefits. Its most important health benefit is that it improves digestion by stimulating digestive enzymes.

2. Nutritionally, cumin contains flavonoids, which are antioxidants and prevent many illnesses. The primary earthy flavour of cumin comes from a compound called cuminaldehyde. Cumin is used both as whole seeds and in powdered form. Usually, three types: white cumin, black cumin and brown variety. All the varieties are rich in vitamins B, C, A, E, and K, as well as minerals such as iron, magnesium, copper, and manganese. Cumin oil is used in cosmetics, perfumes and as an essential oil for its antibacterial activity and aroma.

3. Cumin as antioxidants: Naturally, cumin contains substances like apigenin and luteolin, which are bioactive compounds that damage free radicals and keep the healthy cells free from oxidative stress. In some studies, cumin is found to have anti-cancer properties and keeps the cancer cells from multiplying. Like curcumin, cumin has been shown to have purgative qualities which possess potential benefits from treating tumours to simple ailments like the common cold. They are found to be effective against various types of cancers, including stomach, colon and liver.

Blood sugar levels

4. Cumin and diabetes: Several studies have shown promising results that can aid in diabetes treatment. When excess blood sugar in the bloodstream leads to the formation of advanced glycation end products (AGEs), it causes harm to body cells, including damage to kidneys, eyes, nerves and small blood vessels. Cumin, on regular use, is found to lower AGEs. Routinely using cumin as a seasoning as well as a supplement has been found to lower blood sugar in diabetics.

Cholesterol levels

5. Cumin and cholesterol: Many clinical studies have shown that cumin can improve the levels of blood cholesterol in individuals who suffer from high cholesterol. Cumin contains phytosterols, which naturally inhibit cholesterol absorption in the body. It is found to increase the level of HDL, ‘good’ cholesterol, which is protective against atherosclerosis. Studies have shown regular intake of cumin lowers harmful triglycerides and total cholesterol.

Gas/ bloated

6. Cumin as a digestive aid: Cumin has been traditionally used as a digestive aid for centuries. Now, several studies have proved that cumin stimulates the digestive enzymes and facilitates digestion. It helps in the release of bile and helps in the digestion of fats. Clinical studies have shown that regular intake of cumin in concentrated form has been shown to reduce the symptoms of irritable bowel syndrome. Cumin is iron-dense and is a good source of iron in children and women.

7. Other potential powerful benefits of cumin include:

• Cumin helps in weight loss in obese and overweight individuals.

• Cumin acts as an anti-stress agent due to its effective antioxidant properties.

• Cumin supports the immune system because of its antioxidant properties and vitamin C.

• Cumin water intake causes detoxification, releases toxins and gives a healthier looking skin, preventing wrinkles. Due to its anti-bacterial properties, it prevents acne.

• Cumin supports respiratory health by reducing congestion and improving breath quality.

• Cumin has anti-inflammatory properties and improves several symptoms in cases of many chronic inflammatory diseases, like pain and swelling in chronic arthritis.

8. Side effects of Cumin: Cumin can be used in everyday cooking, and it is very beneficial and does not cause any harmful effects. But, a very concentrated extract in supplements or excessive consumption can cause side effects:

• Digestive discomfort such as belching, gas, bloating, and heartburn.

• Blood sugar drops, especially in diabetics using blood sugar medication.

• Slow blood clotting, bruising or bleeding risk when taken along with anti-coagulants.• Physical /mental stress: Heavy doses of cumin can cause drowsiness, mental clouding and strain to the liver and kidneys.

• Allergic reactions.

9. Dosing: Dietary cumin used in everyday cooking, around 1-2 teaspoons, is always harmless and beneficial to human health. But, if prescribed as a supplement, it should be used under a healthcare professional’s guidance. There is no guideline for recommended doses, but it can depend on the age, general health, pre-existing health conditions, and the kind of product used. Not all natural products found in supermarkets or pharmacies are necessarily good and safe.

10. Takeaway: Cumin is a warm, healthy aromatic spice, used both in whole and powdered form. It is full of essential nutrients and beneficial to health. For centuries, cumin has been used in traditional as well as modern cooking, and has always enhanced not only the taste, but also proved to be very significant to health. It improves metabolism, boosts digestion, supports the immune system, and is protective of overall health wellbeing and prevents chronic health issues.

Thanks for reading.

Peace and love 🙏

10 facts : Extra virgin olive oil (EVOO), a potent topical supplement 🫒

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Food, hair, healing, health, Nature,, Olive oil, cold pressed, extra virgin olive oil, skin, hair, beauty, diabetics, foot ulcers, skin ulcers, dermatitis, psoriasis, Science, self healing, Skin, hair, Vitamin, iron, minerals, wellness

1.Olive oil is a healthy cooking oil which has been used through centuries for tremendous health benefits is a known fact. Not just cooking, cold-pressed olive oil has several other benefits, including a potent topical agent. The oil is composed of many valuable compounds that have anti-inflammatory, anti-oxidant effects and restorative properties. It is composed of 98% fatty acids such as triglycerides, oleic acids, and linoleic acids, which reduce inflammation, have an anti-ageing effect, repair epithelialized tissues and have wound healing properties.

2. Cold-pressed extra virgin olive oil is the purest variety wherein the olives are ground and pressed to extract the oil without any application of heat. So, all the valuable fatty acids and nutrients are restored. Various studies have shown that apart from the beauty benefits, skin hydrating and anti-ageing effects, EVOO polyphenols help in soft tissue regeneration, stimulate growth of human fibroblasts, wound healing and various therapeutic benefits. EVOO has been found to stimulate fibroblasts, which contribute to tissue growth and integrity and hence help in wound healing.

3. Skin benefits: Olive oil has been used for centuries to maintain young, beautiful skin. Some of the skin health benefits are :

• Hydration: EVOO restores the moisture in the skin, which helps in hydrating and softening the skin, especially during winter.

• Healing wound: EVOO acts as a skin barrier, reduces inflammation and stimulates the growth of skin collagen, so it aids in wound healing.

• Anti-ageing: Polyphenols in olive oil reduce cell damage, plump up the skin due to collagen growth and give the skin a youthful appearance.

• Cleansing: Olive oil can remove pollutants and residue from the skin. It can be used to remove makeup, but excess oil on the skin can cause acne or dark spots when exposed to the sun, as the oil helps to penetrate the UV rays.

Diabetic foot

4. Diabetic ulcers: Diabetic foot ulcers are quite common with people with type II diabetes. Recent studies have shown that the topical application of EVOO on diabetic foot ulcers gave promising results. With regular application, the wound surface and depth are reduced. Due to the anti-inflammatory effect, the healing is faster and better. The wound surrounding tissues look healthier with progressive application, the wound discharge, wound grade and healing significantly improve.

5. Painkiller: EVOO contain a polyphenol called oleocanthal, which acts like NSAIDS (ibuprofen) by inhibiting pain pathways. It can suppress the prostaglandin system and acts like a natural pain reliever. It reduces inflammation because of its anti-inflammatory and antioxidant effects. Regular messaging over the painful region topically and regular consumption can reduce the symptoms of arthritis, sore body parts or sore muscles. Though it is an excellent pain reliever and helps in joint and muscle recovery, it should not be a replacement for prescription medicine and should be used as a supportive measure.

6. Hair and scalp: EVOO is rich in vitamin E, which is a powerful agent that protects from hair damage while stimulating hair growth. Oleic acid deeply moisturises the hair strands and prevents drying and hair fall. Some of the amazing hair and scalp benefits of EVOO are :

• Olive oil can work as a deep hair conditioner and prevent damage and dullness.

• Olive oil can act as an anti-inflammatory agent and soothe scalp irritation, prevent dandruff, moisturise hair roots, and stimulate blood circulation, which helps to nourish the hair root.

• Olive oil can promote hair-strengthening benefits and provide heat protection before hair straightening or curling.

• Best hair benefits are achieved by gently massaging the slightly warm oil overnight, applying it towards the roots and scalp.

Pressure ulcers

7. Perineal and Pressure ulcers: Studies showed that EVOO topically massaged accelerates healing in the case of perineal ulcers following Episiotomy because of its potent anti- inflammatory, antioxidant, and tissue regenerative effects. In case of chronic lesions like pressure ulcers, regular application can reduce the ulcer area and the depth of the lesion. EVOO with high content of bio active compounds can promote deep hydration, protection against infection, pain relief, and accelerate the healing process when applied regularly.

8. Psoriasis: EVOO has been used as a common home remedy to reduce the symptoms of psoriasis when taken both topically and in the diet. Due to the presence of anti-inflammatory polyphenols, regular topical use can reduce itching, locking up moisture in affected regions like the knees, elbows, and scalp. Warm olive oil in bathwater when used can further relieve the skin irritation and itching, and reduce inflammation.

9. Side effects : Though EVOO is nutrient-dense and rich in polyphenols and antioxidants and a powerful topical agent, like all compounds, it also has some side effects, which should be considered as well. So, using olive oil topically requires proper medical/ health professional guidance. Some side effects are :

• Olive oil, when applied directly, can disrupt the skin lipid barrier and may worsen the irritation or sometimes flare up the inflammation.

• It can clog pores, trapping the microbes on the skin, causing acne, blackheads, and darkening the pigmented spots as it allows UV rays to penetrate the skin.

• Prolonged use can affect the skin’s moisture barrier, causing redness, irritation, and allergic reactions. In infants, it can result in eczema and rashes.

10. Takeaway: Though olive oil has proven results for being a potent topical agent as a pain reliever, beneficial for skin, hair, face issues and wound healing, it should be used with clinical guidance to reduce the risk of adverse effects. Before using, some simple steps are:

• Patch test: Apply to a small area like the forearm and wait for a day or 2 to see any adverse reaction.

• Starting to use only a thin layer of oil, a minimal amount and removing the excess oil with a wet cloth.

• Unless recommended, people with oily skin, acne-prone skin, or a history of allergy should completely avoid using it.

Thanks for reading.

Peace and love 🙏

10 facts: About understanding our relationship with food 🍲

by drjurisharma, posted in Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, emotional health, Food, Food, eating habits, eating disorders, eating preferences, choices, culture, traditions, travels, family, Fresh, local, produce, healing, health, life, mental health, Nature,, Science, self healing, wellness

1. In general, you can either have a good relationship with food or a challenging one. A positive or a good relationship with food means that you allow yourself to enjoy any food you love, regardless of whether it is labelled as ‘good’ or ‘bad’ based on its nutritional value or calorie content. Conversely, a challenging relationship with food involves restrictions, such as stressing over certain food items you’re uncomfortable with, tracking your calorie intake obsessively, ignoring your hunger cues, overeating, and experiencing feelings of guilt or shame related to your eating habits.

2.Before recognising your relationship with food, it is important to understand that humans have a deeper relationship with food rather than a simple fuel-providing medium. Unlike animals, human preferences for food depend on a variety of factors like cultural, traditional, regional, socialisation, pleasure, comfort, simplicity, childhood memories, and nutritional content. The food preferences and choices are transient and may change many times during a lifetime. Once an individual understands how the food is grown, sourced, and reaches the table, he/she learn to appreciate and develop a healthy relationship with the food.

3. A good relationship with food can be having a comfort level, not stressing out, eating in moderation, being open about all types of food and not allowing it to control your life. The signs of having a good relationship with food can be:

• You are enjoying while eating.

• You stop eating once you feel full and satiated.

• You respect your hunger cues.

• You don’t overeat but instead eat in moderation.

• You don’t count your calories while eating and are obsessed with the numbers on the weighing scale.

• You are open to all kinds of food as per your preferences.

• You don’t allow others to opine about your food choices.

• You understand that your food choices do not define you as a person.

• You love to eat food that you enjoy the most.

4. Having a bad or, rather, difficult relationship with food can be stressful. Some of the signs of a bad/ difficult relationship with food can be:

• You have a restricted and limiting approach towards food.

• You don’t respect natural hunger cues.

• You have a history of crash dieting, trying to follow all fad diet food trends.

• You are very concerned and stressed out about the list of foods that you can or cannot eat.

• You have a feeling of guilt or shame for eating.

• You feel stressed to eat in the social circuit as other people may notice you about your food choices.

• You either starve yourself or overeat. Either way, you are not comfortable and happy.

5. Learning to develop a good relationship with food is an ongoing process. It takes a lot of patience, time and self-empathy. Allowing yourself to welcome small changes, day by day, not being judgmental, learning to enjoy and taking pleasure while eating. The food choices are not just part of routine practices, but deep-rooted in our genes, following a certain culture, which is not wrong. A good and healthy relationship with food means being open to trying new food, seeing food beyond the caloric scale, and not always judging your value as a person through your food choices. Allowing yourself food freedom.

6. Eating when hungry: It is important to understand your body’s natural signals of hunger rather than eating unnecessarily. Our body has a natural ability to metabolise the food that has been eaten, starting the process of absorption of necessary nutrients, cleaning the dead cells and releasing the roughage. In other words, the body has a natural cleaning process called autophagy. Normally, in the daytime, the body takes around a 5-6 hour gap before you experience hunger again. It is important to avoid certain habits which can prove to be harmful to health and damage our relationship with food in the long run:

• Eating while stressing out about something as a distraction has become common.

•Binging while watching TV or watching a film.

• Gorging and overeating while attending a party or buffet.

• Eating while attending a meeting or taking a flight.

• Eating or having beverages throughout the day becomes very normal in today’s time, as food is available all the time and everywhere.

7. Stress and eating behaviour: Stress can be any kind of stimulus that is perceived by the individual as stressful. Several studies have shown that stress can result in irregular eating behavior, altered eating preferences, and even alter the perception of pleasure from food. Research has shown that 40-70% of people suffering from stress can result in overeating, which can prove to be a calming process, irrespective of their physiological hunger. Whereas some 60-30% people can result in a reduction of food intake or develop a repulsion towards food. In today’s time, some people are so concerned about caloric counting and weighing scales that they develop a restricted approach towards food, where eating becomes a difficult task. Some people follow a crash diet, keeping up the dieting trends; eating becomes a burden rather than a physiological need.

8. Mindfulness: When it comes to developing a good relationship with food, there are no right or wrong answers. Food is not just a source of fuel, but your culture, habit, individual taste, memories, joy, and health, on which you plan your meals and eating preferences. If you are cooking yourself, learn to ritualise the process, enjoying every step from selecting the food ingredients, cleaning, cutting, sizzling, bubbling, until the food finally comes to life. In fact, cooking is a routine activity where you can practise mindfulness and integrate meditation. According to Buddhism, an ordinary person can practise mindfulness in everyday activities like cooking, cleaning, eating, and doing dishes, which are powerful activities where you are aware of the present moment and completely engrossed in it, instead of doing some extraordinary activities or sitting hours on meditation.

9.Mindful Eating: Practicing mindful eating can be a powerful way to develop a healthy relationship with food. When you eat, focus completely on the activity, staying in the present moment without distractions from your phone, TV, or anything else. Chew slowly and thoroughly before swallowing to enhance the digestion process. By fully engaging with your meal, you can enjoy your food more, appreciate what you’re eating, and better understand your choices. This practice allows you to tune into your body’s natural hunger and fullness signals. Initially, it may be challenging since many of us are accustomed to mindless eating. However, over time, this approach can become a habit that contributes to your overall well-being.

10.Improving your relationship with food is an ongoing process and is essential for overall health and well-being. First and foremost, it is important to value yourself as an individual. Learn to practice self-compassion, respect your uniqueness, and separate your eating habits and choices from your self-worth. Here are some small steps and changes you can make to enhance your relationship with food:

• Listening to your body, identifying your natural physical hunger cues rather than emotional hunger.

• Avoid labelling food as “bad” or “good”. Instead, focus on eating in moderation and respecting your food preferences and choices. All food can fit in a healthy lifestyle if eaten in moderation and with routine physical activity.

• Avoid impulsive eating behaviour and focus on intuitive eating.

• Stop watching the social media food trends and diets, as well as the weighing scale.

• Focus on mindful eating and practice mindfulness.

• Never relate food to a stress buster or use food as a reward or punishment.

• Though food is a source of nourishment to our body, but it gives us moments of pleasure too, through our eating experience. So, food choices should be always our own and not looking at another’s plate.

10 facts: Is hojicha tea ☕️ healthier than matcha 🍵?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, emotional health, Food, healing, health, Hot beverages, Latte, coffee, ice cream, dessert, tea, mental health, Nature,, Science, self healing, Tea, Japanese, hojicha, matcha, brewing, beverage, health drink, benefits, wellness

1. Hojicha tea has become a popular trend online, but what exactly is it? Hojicha is a type of Japanese green tea made from bancha, sencha, and kukicha leaves that are roasted at high temperatures and then ground into a fine powder. This roasting process gives hojicha its characteristic light brown colour and toasty flavour, although it also means that some of its antioxidant properties are diminished. Despite this, hojicha still contains beneficial compounds such as L-theanine, catechins, and polyphenols, which can help lower cholesterol levels, particularly LDL, and improve blood circulation. Additionally, the roasting method enhances the presence of pyrazines, which have a calming effect on the brain and nervous system.

2. Hojicha has become quite popular in recent times, mainly because of its low caffeine content, flavour, taste and calming effect on the nervous system. Hojicha tea is distinctive from other varieties of green teas as it is a mixture of leaves, twigs, and stems of the tea plant, which are roasted at a high temperature of 150 C. Due to roasting, it has a light brown colour, nutty taste and toasty flavour, unlike the vegetative tone of other green teas.

3. It has gained popularity in recent times due to its low caffeine content, which is milder than that of other green teas. So, it is quite safe for children as well as the elderly. In Japan, it is mostly an after-meal tea, in the evening, which has a calming effect on the nervous system, brain, reduces anxiety, stress and ensures a good night’s sleep. Hojicha infusion is quite popular as it is often used in smoothies and yoghurt.

4. Though hojicha tea has a great taste and flavour, as far as health benefits are concerned, matcha is still healthier than hojicha because of its rich, concentrated properties of antioxidants. Matcha is a rich source of chlorophyll, L-theanine, polyphenols, catechins and natural caffeine. Compared to hojicha, matcha has a great amount of health benefits like preventing cellular damage, reducing inflammation, supporting brain health, heart health, liver health, improving brain function, help prevent cancer and promote weight loss.

5. Like matcha, hojicha does contain anti-oxidants and amino acids, but in significantly less quantity as compared to matcha, which is made from tencha raw leaves, not stems or twigs, which are ground into fine powder. On the other hand, matcha is rich in chlorophyll, which helps in liver detoxification and flushes out toxins from the body. Due to the presence of natural caffeine, which is quite high in matcha, it can be stimulating to the nervous system rather than calming. Too much drinking of matcha can lead to high caffeine intake, which can sometimes cause heart palpitations.

6. Hojicha contain a compound, Pyrazine, unlike matcha, which is formed due to the roasting process. Pyrazine gives a distinctive toasty flavour and scent to hojicha, which allows a pleasant aroma just like brewing coffee. Some of the health benefits of pyrazine:

• Calming and relaxation effect due to balance in the nervous system.

• Improving the quality of sleep due to low caffeine content.

• Improving blood flow in the body due to the vasodilator effect of pyrazine.

• GABA secretion is improved in the brain, which helps in reducing anxiety and depression.

• Promote skin health by improving skin hydration.

7. In addition to the above benefits, due to the presence of antioxidants, hojicha tea has other health benefits, such as:

• Improves digestion by promoting metabolism

• Reduces inflammation, especially in arthritis, by lowering pain and swelling

• Strengthen the immune system and prevent cold and cough

• Promote heart health by enhancing blood flow and lowering blood pressure

• Improves oral hygiene due to anti-bacterial properties

8. Unlike matcha, which has a raw, grassy and slightly bitter taste, hojicha has a nutty taste, toasty flavour and is not bitter. Therefore, it can be used in various ways:

• Extensive use as beverages, lattes, smoothies, and milk teas.

• Baking dishes like cake, cookies, macarons, and mochi

•Ice cream, frozen treats

• Savoury dishes, meat, pastas, roasted veggies.

9. Traditionally, in Japan, hojicha is used as evening tea as it has a low caffeine content and has a calming effect on the nervous system and aids in metabolism. It helps to improve good quality sleep. It also has a warming effect due to enhanced blood flow, and so it is ideal for nighttime. Since it has a sweet, nutty flavour, it has become very popular for its uses in a wide variety of desserts, puddings, cocktails, and beverages. Commercially, hojicha tea is available everywhere in supermarkets and malls due to its demand, taste and benefits.

10. Hojicha has received global recognition for its versatility and uniqueness in taste and flavour. Like brewing coffee, it has a distinctive toasty aroma which is very inviting. On top of it, hojicha has low caffeine content, a variety of uses, making it popular among all age groups, including children. It has a natural sweetness, so using it as an ingredient in dishes requires less sugar. It tastes great in savoury dishes too. Overall, it’s a hit among the masses.

Thanks for reading.

Peace and love 🙏

10 facts: Why mitochondrial health is of crucial importance?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, cognitive health, Food, Fruits, veggies, berries, healing, health, Heart disease, Inflammation, diseases, environmental damage, health issues, life, Mitochondria, mitochondrial disease, mitochondrial health, Physical activity, exercise, strength training, walking, meditation, Supplement, Supplement, Coenzyme, Q10

1. Right from the biology textbooks in school, to higher levels of studies and research, the importance of mitochondria has been highlighted time and again. As previously mentioned, mitochondria are known as the ‘powerhouse’ of cells. They are the centre of energy production, metabolism, crucial for cellular functions, ranging from cellular activities, regulating vital functions and including cellular death. In other words, they are critical in maintaining overall health, preventing various diseases and increasing longevity.

2. Mitochondria have their own DNA and undergo a constant process of damage, repair, replacement, and distribution within cells of the body. Through mitochondrial dynamics, a damaged component or an impaired mitochondrion can be replaced, mitochondrial quality can be controlled, and mitochondrial functions can be maintained, thereby preventing disease processes and promoting overall health and well-being. So, continuous mitochondrial dynamics play a pivotal role in maintaining good health on the cellular level and overall longevity.

3. Mitochondria are an integral component of a cell that carries out a series of functions like cellular metabolism, energy production, fission, fusion, mitophagy, ion homeostasis, senescence and cell death (apoptosis). Studies have shown that mitochondrial dynamics play a pivotal role in diverse cellular functions, influencing the activation and functioning of cells and cell movement. Cell movement is the basis of vital processes like wound healing, tissue growth, the immune defence mechanism and disease-related processes like malignant metastasis. Therefore, mitochondrial health and functioning are fundamental to the body’s overall health at the cellular level.

Inflammation/chronic pain

4. Mitochondrial health impacts most of the vital systems of the body, including the immune system, bones, muscles, heart, neurological, cognitive and gut health. So, when mitochondria are dysfunctional or underperforming, the body will exhibit various symptoms like :

• Low immunity status.

• Metabolic syndrome

• Brain and cognitive disorder

• Fatigue syndrome

• Bone and muscle conditions like osteoporosis and sarcopenia.

• Inflammatory diseases.

• Chronic body pain.

Fatigued

5. Mitochondrial disorders are of two types: Inherited types and acquired types. Inherited Mitochondrial disorders can be caused by genetic mutations due to defective genes encoding the ETC (Electron Transport Chain) protein.

• Barth syndrome.

• Kearns- Sayre syndrome.

• Chronic progressive external ophthalmoplegia.

• Leigh syndrome.

• Ataxia.

Acquired types: Mitochondrial disease from external factors like toxins, drugs (mitotoxins), ageing, infections, inflammatory responses, secondary causes like cancer, Alzheimer’s disease, diabetes, Parkinson’s disease, long-standing COVID.

Body aches

6. Symptoms of mitochondrial disorders depend on the underlying factors, such as:

•Inherited types usually affect multiple organs, such as the brain, heart, liver, and muscles.

•People may have muscle fatigue, cognitive decline, hearing loss, vision loss, and GI issues.

•Secondary types can be the consequence of the primary causes, like type 1 diabetes, cancer, mental health disorders, and heart diseases.

•Environmental factors like toxins and drugs may result in mitochondrial dysfunctions.

Acquired types may have both the symptoms of inherited types and the underlying primary cause.

Tiredness

7. Diagnosis and treatment depend mainly on the underlying factors, triggering causes and the primary disease. The diagnosis relies mainly on many criteria, such as clinical, biochemical, tissue, and molecular specificity of clinical and laboratory findings.Treatment depends on the family history, clinical findings, laboratory findings, and metabolic/ molecular diagnosis. Treatments are usually antioxidant intakes, regular calorie intake, exercise, and specific treatment depending on the primary disease and definite mitochondrial dysfunction.

Supplements/ antioxidants

8. Commonly used agents for the treatment of both inherited and acquired types are:

• Electron transport chain support, like CoQ10 (ubiquinol)

• Electron carrier support, such as Niacin and Riboflavin.

• Fatty acid oxidation support, Biotin L-carnitine.

• Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.

• Anti-oxidants like Vitamin E, C, L-carnitine, and CoQ10.

Holistic health

9. Mitochondrial diseases have no cure, but a holistic lifestyle approach can improve the quality of life. The focus is mainly on energy preservation, nutrition, exercise, and stress management.

• Conservation of energy is essential to reduce fatigue, like planning out the daily and weekly schedule, taking rest in between normal chores, using assistive devices to minimise effort, and seeking help to reduce workload.

• Balanced diet of healthy protein, whole grains, fruits, vegetables, and healthy fats. Hydration and using supplements for health support.

• Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.

• Prioritising sleep, avoiding toxins like quitting alcohol and smoking, managing stress like meditation, mindfulness tools, and nature bathing.

Whole Foods

10. In a nutshell, mitochondrial dysfunction is very complex in nature and still not completely understood. Mitochondrial dysfunction is differentiated as primary and secondary (acquired) types, and the diagnosis is again very complex. But there is the MDC scoring system, which is beneficial. Millions of people across the world suffer from some types of mitochondrial dysfunctions, which include diabetes, autism, cancer, blindness, heart, kidneys, liver or infertility issues, Alzheimer’s, Parkinson’s and chronic fatigue syndrome. Bringing out lifestyle changes can be helpful to improve the quality of life as well as mitochondrial health.

Thanks for reading.

Peace and love 🙏

Merry Christmas wishes 🎄

by drjurisharma, posted in Blog, celebration, Christmas, holidays, healing, health, life, spiritual, wellness

May the Divinity and miracle of Christmas bring abundance, peace and joy in every home and families.

Wishing all my lovely fellow bloggers, a wonderful and blessed Christmas to you and your loved ones 🎄❤️

Peace and blessings 🙏

10 important facts about tocotrienols 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, Brain, nervous system, gastrointestinal disease, autism, cancer, Cholesterol, Food, healing, health, Heart disease, Infection,inflammation, Nature,, Palm oil, cooking oil, heart health, cardiovascular disease, Vitamin E, tocotrienols, tocopherol, nutritional, supplements

Tocotrienol complex

1. Vitamin E is actually a complex of 8 different compounds, which include 4 tocopherols and 4 tocotrienols , each of which can be further divided into alpha, beta, gamma, and delta forms. While tocopherols have been the focus of most research, tocotrienols have not received as much attention. Consequently, many vitamin E supplements available in the market predominantly feature tocopherols, leaving the full potential benefits of tocotrienols yet to be explored.

2.Many Vitamin E supplements on the market primarily contain tocopherol as their main ingredient, which means that their full benefits for the body are not realized. Recent research has shown that tocotrienols are powerful antioxidants with various health benefits. They possess neuroprotective properties, help reduce cholesterol levels, promote skin and hair growth, protect the liver, prevent strokes, and may even help prevent sterility. Additionally, tocotrienols are known to combat inflammation.

3.Actually, tocotrienols help significantly in the body to lower inflammation. Studies have shown that tocotrienols are five times more potent than tocopherols in reducing inflammation. Research has shown that tocotrienols are available in different forms: Delta tocotrienols and gamma tocotrienols, of which delta tocotrienols have five times more potency than tocopherols to fight inflammation in the body. In fact, tocotrienols are far more potent than tocopherols in the prevention of oxidative stress.

4. The widespread benefits of tocotrienols can be summed up as :

• Powerful antioxidant.

• Powerful antimicrobial

• Neuro-protective.

• Anti-cholesterol effect.

• Anti-tumour, anti-cancer,

• Prevents stroke

• Anti-inflammatory, prevents autoimmune diseases.

• Protective to the cardiovascular system, hepato-protective, and promotes hair growth.

• Promotes bone health, especially for menopausal women.

Palm fruits

5. Extensive studies have been carried out on the neuroprotective role of tocotrienols, which have shown very positive results on people with stroke, nerve disorders and neurodegenerative diseases. Studies have revealed that astrocytes play an important role in restoring neuronal cells and protect neurons against oxidative stress. Tocotrienols help in preventing glutamate-induced injury and prevent the death of astrocytes. Therefore, tocotrienols are crucial in minimizing neurodegenerative diseases and stroke.

Annatto

6. There are several studies and clinical trials showing evidence of anti-inflammatory effects of tocotrienols by controlling the inflammatory mediators. Research suggested that tocotrienols block the activation of nuclear factor kappa-light-chain-enhancer of activated B cells (NF-kB), one of the main regulators of inflammatory response. Supplementation of tocotrienols is found to reduce tumour necrosis factor alpha (TNF-alpha), interleukin-1 and phorbol ester. It is a potential agent with significant anti-inflammatory effects in atherosclerosis, thyroid diseases, and autoimmune diseases.

7. Research shows that tocotrienols are usually safe for healthy individuals at a minimum dosage. But they do have anti-coagulant properties, so people with blood disorders should avoid taking them. Some contraindications:

• Individuals allergic to any compound of Vitamin E should strictly avoid it.

• As mentioned already, people with bleeding disorders, or anyone who will undergo surgery, should avoid it as it may slow blood clotting.

• Tocotrienols may interact with medicines like anticoagulants and antiplatelets and increase the risk of bleeding.

• Overdosing should be avoided as it may cause physical symptoms like headache, fatigue and GI symptoms.

•High doses of tocopherol can interfere with the efficacy and absorption of tocotrienols.

8.Tocotrienols are generally safe when taken by mouth. There is no standard medical recommendation for dosage. However, under medical supervision, the typical dose of tocotrienols in adults is 100mg – 200mg per day. Dosage can vary depending on the specific health requirement. Supplements are mainly derived from palm and annatto derivatives. They are fat- soluble and best absorbed along with a meal.

Edible oils

9. Food sources: Generally, tocotrienols are rarely found in nature. Even if some food sources are available, they are available in very low quantities. Palm oil has the most concentrated and natural source of tocotrienols, but at a very low level, which is not sufficient for potential health benefits. Other food sources are annatto ,edible oils like rice bran oil, grape seed oil, castor oil, coconut oil, peanut oil, linseed oil, cod liver oil, hazelnuts, oats, olive oil, maize, wheat germ, nuts and barley. Fish like salmon, trout, fruit like avocado, mango, vegetables like red pepper, greens, turnip, and squash are rich in vitamin E and its compounds.

10. Takeaway is that tocotrienols are the least known compound of the Vitamin E family, yet they are the most potent antioxidant and have strong evidence of widespread health benefits. Newest studies show that this compound has senolytic properties, a strong immune response, and apoptosis. They can slow down the process of ageing, reduce oxidative stress, and lower malignant potential. Though in small quantities, regular intake of natural sources of tocotrienols is sufficient for a healthy individual. Supplementation is required when medically prescribed.

Thanks for reading.

Peace and love 🙏

10 facts : Is arsenic in rice, a health issue?

by drjurisharma, posted in Brain, nervous system, gastrointestinal disease, autism, cancer, healing, health, health hazard, Heart disease, Inflammation, diseases, environmental damage, health issues, Nature,, Rice, arsenic, rice , rice products, Science, skin, cancer, anti inflammatory, plant, nature, medicine, herb, Vitamin, iron, minerals, wellness

In general, we are exposed to arsenic daily. Not only through food, but also through air pollution, smoking, contaminated drinking water and so on. Rice is the most common dietary source of arsenic, along with fruits, vegetables and grains. Rice and rice-based products are vulnerable to arsenic contamination because of the method of cultivation, especially from the soil and irrigation water in paddy fields. Therefore, white rice, brown rice, rice snacks, rice milk, infant food and rice cereals are all found to have arsenic.

1.Yes, rice eating can give arsenic exposure, depending on the contamination levels, which can be a health concern in the long run. Arsenic contamination levels in rice can vary based on sources, brands, farming methods, and the use of fertilizers and pesticides.Therefore, it is a potential health hazard, especially for rice-eating countries, mainly in Asia. Consistent arsenic exposure can affect different organs, the nervous system, gastrointestinal system and can even cause cancer. Not many studies have been done so far, but research has confirmed that rice contains a relatively high level of inorganic arsenic, which can be toxic and carcinogenic.

2. Rice has been a staple diet for centuries in Asia, unlike in Europe and America. There are different varieties of rice in which the arsenic levels can differ. According to research studies, different varieties of rice can have different levels of inorganic arsenic, such as:

•White long-grain rice (regular type) contains a higher level of mean arsenic concentration (ppb) as compared to medium or short varieties of regular white rice.

• Pigmented rice, like red rice or black rice, may have a slightly lower level of arsenic than regular white rice in many regions.

•Usually, brown rice, which has a bran and germ covered, is found to have higher levels of arsenic than regular white rice.

3.Research has found that brown rice, red and black rice have around 154 ppb of arsenic concentration, though the quantity varies depending on where they have been sourced. The white rice relatively has a lower quantity of 90 ppm of mean arsenic concentration. Arsenic is a heavy metal which is water-soluble, so the sources are many. It can be contaminated through soil originating from volcanic eruption, mining, power production and other geothermal activities, from irrigated water sources, pesticides, fertilisers and environmental pollution.

4.Different varieties of rice with mean arsenic levels, but the quantities may vary from region to region:

• Arsenic levels are higher in rice grown in the United States and some regions of Europe than in Asian countries like India, Pakistan or China.

• Aromatic rice, like Basmati and Jasmine rice, has a level of around 50-80 ppm, less than regular long-grain rice.

• Medium and short grain white rice contain 80-90 ppm as compared to long grain rice.

• Coloured grain rice, like brown and black rice, contains around 90 ppm.

5.Sources: Organic arsenic can be found in some seafood, seaweed is less toxic than inorganic arsenic, which is found in rice, grains and vegetables. Heath risk of having inorganic arsenic- contaminated rice and other food items can cause heart diseases, stroke, diabetes, cancers, skin and nerve diseases. Arsenic-contaminated infant food and cereals are very toxic to infants and growing children as they can interfere with the growth and development of the brain and nervous system, leading to autistic spectrum disorders, kidney diseases, and gastrointestinal system disorders.

6.Arsenic is odourless and tasteless, water-soluble, and easily absorbed in various food items. Besides, rice, vegetables, grains, arsenic can also be contaminated in poultry, such as chicken meat and eggs. When arsenic-contaminated feed is given to poultry, the arsenic is absorbed by the chicken meat and eggs. Additionally, arsenic-containing drugs administered to poultry and farm animals can lead to contamination, posing a hazard to human consumption.

7.Cutting down rice and grains, and vegetables from the diet is not a solution, as these items are very much part of the staple diet because of nutritional value in a major part of the population around the world. So, the different methods by which arsenic contamination can be reduced in the diet are:

•Sourcing the rice from less contaminated regions, also known brands, where the manufacturer mentions on the package.

• Using the type of rice, such as white regular, short and medium-grain white rice. Cooking brown rice with appropriate method.

• Correct method of cooking.

• Alternative use of whole grains like millet, quinoa, oats, and barley.

8.Typical way of cooking rice, where the water dries out, does not change the arsenic level in rice. Instead, an appropriate method of cooking the rice can reduce the arsenic contamination by 50-60 per cent:

• Overnight, soak the rice and drain the excess water.

• Using a larger quantity of water, like a 6:1 to 10:1 ratio, to cook the rice rather than the regular water level.

• Boil the rice and discard the excess water.

• Cook the rice in a pot slowly rather than in a pressure cooker.

9. Unpolished brown rice naturally contains nutrients and vitamins. Many white rice brands fortify the rice with different nutrients and vitamins, too. Rinsing and draining the excess water after boiling causes a lot of water-soluble vitamins and nutrients to be lost. For instance, rinsing white rice thoroughly causes a considerable amount of folate, niacin and vitamins to be removed from the rice. But in the case of unpolished brown rice, the nutrients and vitamins remain inside the bran covering. So, rinsing the brown rice does not affect the nutrients. Hence, brown rice is still healthier than white rice.

10. Therefore, raw, unpolished brown rice can be thoroughly rinsed, cooked in a pot slowly with a large amount of excess water, like pasta in the ratio of 10:1, which can reduce arsenic concentration by 50-40 per cent. At the same time, the quantity of folate, vitamins and minerals in the boiled brown rice remains intact. In this way, the baseline risk of cancer and health hazard reduces by about 60% which is suitable too. So, eating unpolished brown rice, pigmented rice and aromatic white rice can be suitable with the appropriate method of cooking. Also, using alternative grains like quinoa, millet, and barley is considered a healthy option to be included in the diet routine.

Thanks for reading.

Peace and love 🙏