Want Protein Without Eggs? 5 Vegetarian Superfoods That Build Strength Naturally

 

At a time when gym culture and protein supplements dominate health discussions, nutritionists are reminding people that natural, plant-based foods can be equally effective in building strength. Contrary to the popular belief that muscle power lies only in eggs, meat and fish, experts say several vegetarian foods offer "bumper" protein along with essential minerals and vitamins. (News18 Gujarati)

Dietitian Mamta Pandey told Local 18 that vegetarian protein sources are often underestimated. "Paneer, legumes, seeds and nuts not only provide protein but also help improve digestion, immunity and energy levels," she said, adding that these foods are easily available and free from the side effects linked to artificial supplements. (News18 Gujarati)

Paneer: One of the most convenient and widely consumed protein-rich foods, paneer contains nearly 13 grams of protein per 100 grams, more than double what a single egg provides. It also aids in weight gain and strengthens muscles and bones. (News18 Gujarati)

Pumpkin Seeds: Small in size but mighty in nutrition, pumpkin seeds carry around 9 grams of protein in just 28 grams. Rich in magnesium, zinc and phosphorus, these seeds promote heart health and improve immunity. (News18 Gujarati)

Rajma (Kidney Beans): Popular in Indian kitchens, rajma is as nutritious as it is delicious. Half a cup of cooked rajma provides 8 grams of protein, in addition to dietary fibre that regulates blood sugar and keeps one full for longer. (News18 Gujarati)

Chickpeas (Chhole/Desi Chana): Half a cup of chickpeas offers about 8 grams of protein, along with iron, phosphorus and folate. Nutritionists recommend it as an energy booster that also helps reduce fatigue. (News18 Gujarati)

Peanuts: Often dubbed the "poor man's nuts", peanuts are rich in both protein and healthy fats. A 100-gram serving contains about 25 grams of protein, alongside vitamin E that enhances immunity. (News18 Gujarati)

Health experts say these five superfoods are easy to incorporate into daily meals, from salads and snacks to gravies and desserts. Affordable and accessible, they can serve as natural alternatives to animal protein and costly supplements. (News18 Gujarati)

(Disclaimer: The information provided is based on general sources. Readers are advised to consult a qualified dietitian or medical professional before making significant dietary changes.)

Think Twice Before Eating Bottle Gourd – It’s Not Safe For Everyone

 

Bottle gourd, known for its high water content and nutritional value, is widely consumed in curries and juices. While it offers several health benefits, it’s not suitable for everyone. In certain cases, bottle gourd can actually worsen existing health conditions. Here’s a look at who should avoid it and the reason behind it. (AI Generated)

1. Risk to Foetal Health: Some studies suggest that bottle gourd may pose risks to pregnant women and their unborn babies. Certain toxins found in bottle gourd have been linked to adverse effects on foetal development. For this reason, it is strongly advised that pregnant women consult a medical professional before including bottle gourd in their diet. (AI Generated)

2. Can Lower Blood Pressure Further: Bottle gourd naturally helps reduce blood pressure. While this is beneficial for those with hypertension, it can be problematic for individuals with low blood pressure. Overconsumption may lead to headaches, fatigue, and dizziness. Those with hypotension should consume it in moderation or avoid it altogether. (AI Generated)

3. Not Kidney-Friendly: People with kidney-related conditions should be cautious. Bottle gourd is rich in potassium, which the kidneys may struggle to filter efficiently in such individuals. Excessive potassium can increase the burden on the kidneys and potentially impair their function. (AI Generated)

4. Worsens Digestive Issues: Those with digestive problems such as bloating, gas, or indigestion should limit their intake, especially in the evening. The high fibre and water content in bottle gourd can slow digestion, which might aggravate existing gastrointestinal issues. It’s advisable to pair bottle gourd with other easily digestible vegetables in curries to aid digestion. Those with ongoing health concerns should consult a doctor before making dietary changes. (AI Generated)

5. Be Cautious with Bottle Gourd Juice: While bottle gourd juice is popular for its health benefits, drinking juice made from bitter bottle gourd can be dangerous. Bitter-tasting gourd may contain toxic compounds that can lead to severe abdominal pain, vomiting, diarrhoea, and, in rare cases, fatal gastroenteritis or food poisoning. So, avoid bitter bottle gourd juice and even, bottled juices sold in the market, as they may contain harmful bacteria. Always prepare fresh juice at home, and avoid using bitter gourds. Tasting a small raw piece before cooking or juicing can help detect bitterness. (AI Generated)

6. The Danger of Cucurbitacin: The bitterness in bottle gourd is often caused by a toxic compound called cucurbitacin, which is harmful to human health. It can cause symptoms such as vomiting, diarrhoea, and severe stomach cramps. In extreme cases, it may lead to food poisoning. (AI Generated)

To prevent this always taste a small piece of raw gourd before cooking or juicing. Also, remember to discard any bitter-tasting gourd immediately.

While bottle gourd can be a healthy addition to your diet, it’s important to consume it mindfully. If you have any underlying health issues, especially related to blood pressure, kidneys, or digestion, speak with a healthcare professional before including it regularly in your meals. (AI Generated)

National Nutrition Week 2025: Eat Right For A Better Life

 

National Nutrition Week is an annual reminder that healthy living begins with mindful choices about what we eat. This year’s theme, “Eat Right for a Better Life," emphasizes the need to focus not just on dietary intake, but on the origins of the food we consume. Leading organizations in India are stepping up with innovative solutions to bridge the nutrition gap and help people lead healthier lives.

Nutrition Begins in the Soil

Shashi Kumar, CEO and Co-founder, Akshayakalpa Organic, says, “National Nutrition Week is a reminder that nutrition is not just about what we eat, but how that food is grown. This year’s theme, ‘Eat Right for a Better Life,’ makes us reflect on where nourishment really begins. At Akshayakalpa Organic, we have always believed that nutrition doesn’t start in the kitchen, it starts in the soil. When soil is alive, healthy, and free from chemicals, the food that grows from it is naturally nutrient-rich, building stronger people and a healthier planet."

Shashi Kumar explains that regenerative farming practices have transformed the nutritional value of the food grown on their farms. Soil carbon levels have improved from 0.5% to 2.4%, enhancing fertility and nutrient density. According to him, “when we restore soil health, we restore nutrition."

Despite such progress, India still faces a significant nutrition gap: 73% of Indians are protein deficient, and only 10% meet their daily protein requirements. To address this, the brand recently launched High-Protein Paneer, an organic, nutrient-rich source of protein suitable for everyday diets. Continuous R&D and innovative product development are central to their mission of bridging the nutrition gap sustainably.

Innovation for Balanced Nutrition

Tata Consumer Products believes this year’s theme for National Nutrition Week, ‘Eat Right for a Better Life,’ highlights the importance of balanced nutrition for health and wellness. At Tata Consumer Products, the approach to nutrition is embedded in the innovation strategy. Their Nutrition Policy is grounded in nutrition science with comprehensive guidelines for ingredients, nutrients, and claims.

Tata Consumer Products is strengthening its Health & Wellness portfolio to make nutrient-rich foods affordable and accessible. Their offerings include:

Tata Sampann Easy Cook Range – Ragi atta and Kabuli chana

Tata Salt Functional Range – iron-fortified, added zinc, lower sodium options

Organic India Supplements – extensive health and wellness range

Tetley Green Tea enriched with L-Carnitine – supporting fat metabolism

Tata Soulfull Products – no maida rusk, oats with millets, and sugar-free muesli

These innovations empower consumers to make better dietary choices and achieve a balanced diet that suits diverse needs.

Bridging Nutrition Gaps for a Healthier Future

Both brands highlight a critical point: nutrition is a combination of quality food sources and thoughtful innovation. While Akshayakalpa focuses on restoring soil health to naturally enhance nutrient density, Tata Consumer Products brings science-backed, affordable solutions to households across India.

Kumar concludes, “Organic is not just farming; it is how we bridge the nutrition gap for a healthier future."

Together, these efforts represent a broader movement in India to ensure that “eating right" starts from the ground up, combining sustainable agriculture with accessible, nutrient-rich products to create a healthier nation.

Yoga poses Effective are to Reduce Hair Fall

 

Losing hair is a major worry in India, affecting everyone, young and old alike. Between pollution, inherited hair-loss traits, and the stresses of everyday life – it’s no wonder many Indians are battling hair fall today, especially in a country renowned for its deep cultural roots where long, shiny hair plays an integral part. As we grapple with modern times, our hair continues to suffer from problems like dirty air and ever-fluctuating weather conditions that block hair follicles and ruin our tresses. Adding to this mix is the troubling proposition of losing hair due to genetic factors. However, there’s still hope.

 

Steeped in Indian tradition comes an all-natural, whole-body solution that is yoga or exercise to reduce hair fall. This time-honored practice appreciates how crucial our overall well-being is to maintaining healthy locks, championing a fit body, alert mind, and happy soul. So, let’s delve into how yoga can help to reduce hair fall and can help curb your hair loss problem by improving blood flow to your scalp, reducing stress levels, and encouraging a diet beneficial for your crowning glory. With yoga to the rescue, you’ve got a potent weapon against losing hair and the secret sauce to regaining your lush mane.

Understanding Hair Fall

Hair fall is a common worry for many in India, and it’s a complex issue with various underlying causes. Stress is a big player in this game, thanks to our fast-paced lifestyles. When we’re stressed, our bodies release cortisol, a hormone that can wreak havoc on our hair follicles, leading to hair loss. Then, there’s our diet. Often, we don’t get enough of the vital nutrients like iron, zinc, and protein that our hair needs to stay healthy. It’s ironic that in a country known for its rich culinary traditions, we can end up with dietary imbalances that harm our hair.

 

And, of course, we can’t ignore the elephant in the room, which is pollution. India’s diverse environment, with its bustling urban centers, exposes our hair to pollutants that can clog our follicles and make it harder for our hair to thrive. To tackle hair fall effectively, it’s essential to get to the root of the problem. While quick-fix cosmetic solutions might offer temporary relief, a more enduring approach involves stress management through relaxation techniques, adopting a well-balanced diet, and taking steps to shield our hair from environmental harm. Prioritizing these fundamental issues can go a long way in reducing hair fall and giving your hair a healthier, happier life, which is why yoga will target those specific issues. This holistic approach doesn’t just restore your hair; it contributes to your overall well-being, too.

 

Yoga to Prevent Hair Fall

Yoga can be a natural remedy to combat hair fall by promoting overall well-being and enhancing blood circulation to the scalp. Here are seven effective yoga poses and exercises to reduce hair fall as listed below:

 

Yoga Pose 1: Sasangasana (Rabbit Pose)

 

Sasangasana involves bending forward and stimulating blood flow to the scalp. Begin by sitting on your heels, bend forward, and place your forehead on the floor. Extend your arms backward, holding your heels. Hold for 30 seconds to 1 minute, repeating 2-3 times. This yoga technique to stop hair fall increases oxygen supply to the scalp, reducing hair fall.

 

Yoga Pose 2: Adho Mukha Svanasana (Downward-Facing Dog Pose)

Adho Mukha Svanasana improves scalp blood circulation. Beginners can bend their knees slightly, while advanced practitioners can extend their legs fully. Hold for 30 seconds to 1 minute, repeating 2-3 times. This pose strengthens hair roots and is an effective yoga to control hair fall.

 

Yoga Pose 3: Uttanasana (Forward Bend)

Uttanasana reduces stress and enhances hair health by increasing scalp oxygen supply. Stand with feet hip-width apart, bend forward, and touch the ground. Hold for 30 seconds to 1 minute, repeating 2-3 times to combat hair fall.

 

Yoga Pose 4: Vajrasana (Diamond Pose)

Vajrasana aids digestion, which indirectly influences hair health. Kneel and sit on your heels with your hands on your thighs. Maintain this pose for 5-10 minutes after a meal to improve nutrient absorption and prevent hair fall. Doing this consistently will prove to you why this yoga to stop hair fall has been a time-tested method.

 

Yoga Pose 5: Kapalbhati Pranayama (Skull-Shining Breath)

Kapalbhati Pranayama detoxifies the body and promotes hair growth. Sit comfortably and exhale forcefully through your nose while pulling your navel in. Inhale passively. Do this for 5 minutes daily to support hair health. This is a great yoga to prevent hair fall.

 

Yoga Pose 6: Sarvangasana (Shoulder Stand)

Sarvangasana enhances blood circulation to the head, nourishing the scalp. Lie on your back, lift your legs, hips, and back off the floor, supporting your back with your hands. Hold for 30 seconds to 1 minute. Avoid this pose if you have neck or back issues.

 

Yoga Pose 7: Bhujangasana (Cobra Pose)

Bhujangasana stretches the spine and enhances the oxygen supply to the scalp. Lie on your stomach, place your hands under your shoulders, and lift your upper body. Hold for 30 seconds to 1 minute to perform this pose correctly and to alleviate hair fall. Overall, Bhujangasana is one of the best yoga to stop hair fall.

 

By incorporating these yoga poses and practices into your routine, you can promote good hair health. Furthermore, you can reduce stress and stimulate blood flow to the scalp, ultimately helping to prevent hair fall. One should remember to exercise to reduce hair fall regularly and maintain proper form to get the maximum benefits.

 

Tips for Effective Practice for Yoga to Control Hair Fall

Incorporating these yoga poses into your daily routine can be highly effective in reducing hair fall and promoting your overall well-being. Here are some practical tips you should follow to make your practice more effective:

 

Be Consistent

Set aside a specific time each day for your yoga practice. Consistency will help you experience the long-term benefits of reduced hair fall and improved hair health.

 

Start Slowly

In case you are very new to yoga, begin with the basics and gradually progress to more advanced poses. Don’t rush the process; your body needs time to adapt.

 

Listen to Your Body

Pay attention to how your body feels during each pose. If you experience pain or discomfort, adjust your posture or seek guidance from a yoga instructor.

 

Take Deep Breaths

Proper breathing is essential in yoga. Focus on deep, controlled breaths to enhance the effects of each pose and reduce stress.

 

Have Patience

Rome wasn’t built in a day, and neither are the results of yoga. Be patient and persistent. Over time, you’ll notice improvements in your hair health and overall well-being.

 

Stay Committed

Make a commitment to your practice and yoga to prevent hair fall. Even on busy days, set aside a few minutes for a quick routine. The consistency will pay off.

 

Diet and Lifestyle Recommendations

Think of your diet as the building blocks for strong and vibrant hair. Your meals should be loaded with the good stuff, like proteins, vitamins, and minerals. Proteins are your hair’s best friend, promoting growth and strength. Vitamins A, C, and E contribute to overall hair health, while minerals like iron and zinc are vital for hair’s resilience. So, make sure your plate is a colorful mix of fruits, veggies, and whole grains to get that nutrient variety. Doing this can complement yoga to control hair fall.

 

Also, one should not forget the importance of staying hydrated. Dehydration can lead to a dry scalp and dandruff, which can make your hair fall out. You have to aim for about 8 glasses of water each day and sneak in herbal teas, water-rich fruits like watermelon, or some refreshing cucumbers to keep your body hydrated alongwith daily yoga to prevent hair fall.

 

Certain foods are like little miracles for your hair. Salmon, for instance, is a superstar with its omega-3 fatty acids that reduce inflammation and promote hair growth. Nuts and seeds are like nature’s biotin pills, strengthening your hair. Dark leafy greens deliver iron and folate, giving your scalp and hair follicles the care they deserve.

 

Lastly, one’s lifestyle choices are important too. Reducing stress through practices like meditation and incorporating deep-breathing exercises like yoga to stop hair fall, being gentle with your hair, especially when it’s wet, and cutting back on heat and styling products can make a real difference. By embracing this all-encompassing approach, you’ll not only prevent hair fall but also foster hair that’s not just strong but beautifully healthy.

Skin Care Resolutions for 2025: Sustainable Beauty Routines to Start Now

 

Think about the products on your shelf. How many of them are in line with your ethical values? Lately, the beauty industry has been seeing a shift from momentary trends to meaningful, sustainable choices. Skincare today is more about respecting the environment while nurturing long-term health. With climate concerns and ethical considerations gaining traction, adopting sustainable beauty routines, treatments, and products has become both a personal and collective responsibility.

As we set our goals for the coming year, it’s time to rethink our approach to skincare.

Here’s how we can make sustainable beauty a core part of our lifestyle in 2025.

Sustainability starts at the ingredient level. More brands are turning to plant-based and responsibly sourced actives like bakuchiol, a natural retinol alternative, and marine algae, known for its hydrating properties. These ingredients reduce reliance on synthetic chemicals and support biodiversity. Also, animal testing and animal-derived ingredients are increasingly being replaced by innovative, cruelty-free alternatives. Vegan formulations are often kinder to the planet and free from ingredients that could cause allergies or irritation.

With water scarcity becoming a global concern, waterless beauty is gaining momentum. Solid cleansers, powdered masks, and concentrated serums offer effective solutions without relying on water as a primary ingredient. This not only conserves water during production but also extends product shelf life. Additionally, mineral-based sunscreens with non-nano zinc oxide or titanium dioxide are safer for marine ecosystems and provide broad-spectrum protection.

“Skinimalism" continues to grow as consumers focus on fewer, high-quality products. Multi-functional items like tinted moisturizers with SPF or serums that hydrate and brighten reduce the need for excessive packaging and simplify routines. Speaking of packaging, waste is one of the most significant challenges in the beauty industry. Refillable systems, compostable materials, and recyclable options are becoming standard for brands committed to sustainability. Glass containers and metal tubes are excellent alternatives to single-use plastics.

Technology is paving the way for sustainable skincare innovations. Dr Shreya Pagariya Golchha, Dermatologist, Aesthetic physician and Hair transplant Surgeon, says “Treatments like bio remodeling stand out for their minimal impact on the environment while providing exceptional benefits. Profhilo, a bio remodeling procedure, is a next-generation anti-aging treatment that uses ultrapure hyaluronic acid. The injectable hydrates the skin deeply, stimulates collagen production, and improves elasticity. Its appeal lies in its efficiency—fewer syringes mean less material waste—and the biodegradable nature of hyaluronic acid ensures minimal environmental impact."

Echoing the sentiments, Dr Anshul Jain, MD (Gold Medalist), MBBS, Senior Dermatologist and Aesthetic Dermatosurgeon adds, “Hydrostretch therapy is another popular option, marketed under Viscoderm Hydrobooster, utilizes stabilized hyaluronic acid to intensely hydrate the skin, smooth fine lines, and restore elasticity. Unlike more invasive procedures, this treatment offers quick results with no downtime. The formulations are bio-compatible, and the procedure minimizes disposable material use, aligning it with sustainable dermatological practices."

AI-driven ingredient selection reduces waste during development. Some brands use blockchain to provide transparent ingredient tracking, helping consumers make informed decisions.

Lastly, small changes in your beauty habits can make a big difference. Turn off the tap while cleansing your face. Avoid overconsumption as impulsive buying can lead to waste. Many skincare products expire before they are fully used. Instead, focus on using up what you have before purchasing new items. Be mindful about energy consumption. From hair dryers to beauty devices, energy usage in your beauty routine can add up. Choosing energy-efficient tools or reducing their use can lower your carbon footprint.

Adrenaline, Cortisol And Heart: Stress Hormones Redefining Cardiac Events

When the human body encounters stress—whether physical, emotional, or psychological—it responds by releasing hormones like adrenaline and cortisol, often referred to as “stress hormones." These hormones form part of our natural defense mechanism, designed to help us react swiftly in threatening situations through the classic “fight or flight" response. Adrenaline boosts heart rate and blood pressure, while cortisol elevates blood sugar levels and suppresses non-essential bodily functions to prioritize immediate survival. Dr. C. Raghu, Clinical Director & Senior Interventional Cardiologist, Yashoda Hospitals, Hyderabad shares all you need to know:

However, when stress becomes chronic, this constant hormonal surge can take a serious toll on heart health. Persistently high cortisol levels can lead to hypertension, elevated blood sugar, and changes in lipid metabolism, all of which contribute to atherosclerosis—the gradual buildup of plaque inside the arteries that restricts blood flow. Chronic exposure to adrenaline can also cause arrhythmias, or irregular heartbeats, placing additional strain on the heart muscle and increasing the risk of heart attacks and strokes.

Beyond physiological effects, chronic stress often drives unhealthy behaviours such as smoking, poor diet, alcohol consumption, and physical inactivity—all of which further heighten the risk of heart disease. The way individuals respond to stress can vary greatly depending on genetic predisposition and past experiences; for instance, those with a history of trauma or high-stress occupations may exhibit a heightened hormonal response even to everyday stressors, amplifying their cardiac risk.

mportantly, symptoms like chest discomfort, a racing heartbeat, or shortness of breath—especially when new or persistent—should never be brushed off as “just stress." They warrant prompt medical evaluation to rule out or address potential heart issues. In clinical practice, it’s common to encounter patients without previous cardiac history presenting with stress-induced symptoms that closely mimic heart disease.

Managing chronic stress is a critical, yet often overlooked, aspect of protecting heart health. While stress hormones may not be as visible a risk factor as smoking or hypertension, their impact is profound. Incorporating regular exercise, mindfulness practices, sufficient sleep, and seeking timely medical care can make a significant difference in safeguarding the heart.

World Liver Day 2025: Theme, History, Significance And Tips For A Healthy Liver

 World Liver Day 2025: World Liver Day is observed every year on April 19. It aims to raise global awareness about liver-related diseases and promote better liver health. As the second largest organ in the human body, the liver plays a key role in various essential functions. It helps metabolism, digestion, filtration of toxins, immunity regulation, and nutrient storage.

Remarkably, the liver has the ability to regenerate itself even after sustaining significant damage. However, any dysfunction in this crucial organ can lead to severe health complications.

World Liver Day History

World Liver Day was established in 2010 by the European Association for the Study of the Liver (EASL). The date, April 19, was chosen to honour EASL’s founding in 1966.

World Liver Day Significance

This global health initiative emphasises the need for greater awareness about liver diseases such as hepatitis, fatty liver, cirrhosis, and liver cancer—many of which remain underdiagnosed.

The day promotes preventive measures like vaccination, balanced nutrition, and safe hygiene practices. It also stresses the importance of early screening, which can significantly improve health outcomes.

Beyond prevention and awareness, the day extends support to those living with liver conditions. It works to eliminate stigma, and advocates for better access to treatment and healthcare policies.

Ultimately, it encourages communities, healthcare professionals, and policymakers to prioritise liver health as a fundamental aspect of overall well-being.

Tips For Maintaining Liver Health

1. Follow a balanced diet: Consume a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce the intake of processed foods, refined sugars, and saturated fats, which can contribute to fatty liver disease and other complications.
2. Stay hydrated: Drinking sufficient water daily supports the liver’s natural detoxification process and helps it function efficiently.
3. Limit alcohol consumption: Excessive alcohol can severely damage liver cells and lead to conditions like fatty liver, hepatitis, and cirrhosis. It’s essential to consume alcohol in moderation or avoid it altogether.
4. Limit or avoid smoking: Smoking introduces harmful toxins into the body that can negatively affect liver function and increase the risk of liver cancer. Reducing or quitting smoking significantly contributes to better overall liver health.
5. Get vaccinated against hepatitis: Vaccines for hepatitis A and B are important preventive measures. They protect against viral infections that can cause chronic liver disease or liver failure.
6. Engage in regular physical activity: Routine exercise helps maintain a healthy weight and reduces fat accumulation in the liver. Aim for at least 30 minutes of moderate activity most days of the week.
7. Use medications responsibly: Avoid the overuse of over-the-counter medications, supplements, or herbal remedies without medical guidance, as they can cause liver toxicity. Always follow prescribed dosages and consult your doctor, if unsure.
8. Schedule regular health check-ups: Routine medical examinations, including liver function tests, can help detect potential liver issues early, leading to timely intervention and treatment.

World Liver Day 2025 Theme Explained

The theme for World Liver Day 2025 is “Food is Medicine." It highlights the essential role that nutrition plays in preserving liver health. It draws attention to how a balanced, whole-food-based diet can support overall liver function. The theme also stresses that mindful eating habits can help reduce the risk of metabolic complications.