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Let’s Catch the Pulse of Pulses!

Rich in protein, carbohydrates, dietary fibre and other bioactive components, pulses have numerous nutritional and physiological benefits. They are dried legumes that comprisedifferent varieties such as black grams, horse gram, beans, lentils, green gram, etc. Pulses are an important part of the Indian staple diet, which helps in meeting our daily protein and dietary fibre requirement. Phytochemicals such as phytates, lectins, tannins, phenolic, flavonoids, saponins, oxalates, antimicrobial peptides and phytosterols have some best-known health benefits as they are anti-cancer, anti-microbial, anti-inflammatory and anti-ulcerative. Vitamins and minerals such as folate, thiamine, riboflavin, and niacin, potassium, calcium, magnesium, phosphorus and iron are found in abundance in pulses.

Urad Dal 

The main ingredient in the queen of dal- dal makhani, Urad Dal is classified into two varieties of black dal when it’s whole and white if its split and skinned. It is a versatile dal and is used in gastronomy delights like papad, dosa, vada, etc. is a great source of protein and helps in improving digestion. It is considered good for people with high cholesterol.

Masoor Dal

Good source of protein, amino acids, iron, fibre, potassium and vitamin B1, Masoor is one of the most commonly consumed pulses in Indian households. It helps in controlling excess sugar levels and cholesterol. You will also find it as an important ingredient in various regional dishes. 


Also known as black eyed pea because of the little spot on it, lobia is a highly cultivated pulse in Asia. Apart from India, it is widely used in other south-east Asian countries in various desserts and dishes. With ample protein and fiber, it helps in weight loss and also controls fluctuation of cholesterol level. 


This underestimated legume is packed with health benefits. It has a great quality of calcium present in it along with some protein.  It has a comparatively higher amount of carbohydrate present.  

Arhar Dal Pigeon Pea or arhar dal is one of the beloved ingredients used in an Indian kitchen.  It contains iron, magnesium, calcium, folic acid, Vitamin B and potassium. With right amount of fibre, regular eating of legumes can be a part of a healthy diet plan as it lowers the risk of heart disease, stroke and diabetes. 

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Minerals and their Sources

A perfect balanced diet is an amalgamation of right amount of nutrients such as vitamins and minerals. Most of us are well-versed with vitamins and its variants such as A, B, C, D and so on. But, what exactly do you know about minerals? Why are they so essential for a good health? Let’s find out.

A human body requires minerals to perform basic body functions. They are majorly divided into macro minerals and micro minerals. Both are equally important and are responsible for good health but micro minerals are required in smaller amounts compared to macro minerals. 


Sodium is required for proper fluid balance, nerve transmission and muscle contraction. The main sources of Sodium are table salt, soy sauce and large amounts of sodium is present in processed foods.


Iron helps in building healthy blood and carrying oxygen to the cells in our body making it extremely important for us, especially children.  Nuts, spinach, whole grains, cereals are some rich sources of iron. 


For stronger bones and teeth, it is imperative to consume an adequate amount of calcium every day. It helps in muscle contraction, nerve functioning, blood clotting, blood pressure regulation and immune system health. Dairy products such as milk and curd and leafy vegetables are a good source of calcium. 


It helps in maintaining the immune system which helps in combating various diseases and infections. It also promotes cell growth and heals wounds and cuts. Nuts such as cashews, almonds, peanuts, and legumes such as beans, split peas, and lentils are a great source of zinc.


Potassium maintains functioning of the muscles and the nervous system. Foods that are rich in potassium are bananas, tomatoes, citrus fruits like oranges, low-fat milk, yoghurt and legumes. 


Phosphorus keeps your bones, blood vessels and muscles healthy. It is found naturally in foods rich in protein, such as nuts, beans, dairy products and is also available in many processed foods.

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Seasonal Sensations – February

February is the month of freshness. With an array of vegetables and fruits that are harvested in the month; we have great options to choose from. It is always recommended to eat veggies from the season because of the freshness quotient. Here is a guide on the seasonal harvest so you can plan your meals with exotic fresh veggies that are available in the market. 


Packed with the antioxidant beta-carotene, thiamine, vitamin B6 and Vitamin C, carrot contains most of the minerals that our body requires to stay healthy. Minerals such as fiber, manganese and potassium are found in a good ratio in carrots. The potassium in carrots maintains the moisture in our skin during the dry winters. It’s considered great for eyes, heart, liver and skin particularly. Beta carotene a natural pigment in carrot is used by the body to make Vitamin A which further boosts eye health. It helps in maintaining cholesterol levels and prevents heart diseases. Good amount of fibre addresses the problem of constipation. 


Red bell pepper is known to reduce the level of high cholesterol and triglycerides. It is also effective in regulating heart rate and blood pressure. Besides vitamin A and C, it contains ample amount of niacin, folate, riboflavin, vitamins B2, B6 and E. High amount of iron, magnesium, potassium and manganese are also found in capsicum. They are full of antioxidants that fight cell damage. It maintains a healthy heart, deals with gastrointestinal issues, pumps immunity and is effective for eye and skin health.


It is a rich source of vitamin C and K and constitutes calcium, iron, potassium and magnesium as well.  Cauliflower is rich in a plant compound called sulforaphane that helps in maintaining the hormonal balance and immune system. It supports a healthy heart as well.


Broccoli has a sufficient amount of iron present in it. Along with iron, it also constitutes vitamin C, which helps the body to absorb iron in the most proficient way. It is also packed with other nutrients such as vitamin K, folate, fiber, etc. The compound, sulforaphane which is present in huge amount in broccoli produces protective enzymes that protects against chronic obstructive pulmonary diseases, asthma and other related respiratory ailments. 

Spring onions Also known as scallion or green onion, spring onions are loaded with essential nutrients such as Vitamins A, C, B2 or thymine, copper, phosphorus, magnesium and potassium. Spring onions are extremely versatile and are an essential part of Chinese cooking. It is low in calories and can be cooked or eaten raw as well.

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Water-The Fundamental Fluid of Life

Around 60 per cent of the human body is made up of water and around 71 per cent of the earth is covered by water then why don’t humans get a sufficient amount of water as per the body requirements? Hydration is the key and to bust the myth it doesn’t depend on your sense of thirst. In order to stay hydrated and or proper body functioning one has to think of water as a nutrient the body needs that is present in liquids and a variety of foods. It is possible that its ubiquitous nature or easy availability doesn’t make us realise the importance of it which is a reason that it’s not at all a priority. Here are a few reasons to make sure you drink enough water every day:

Lubricates the joints

Found in the disks of spine and joints, cartilage contains around 80 per cent water. Prolonged dehydration can diminish the joint’s shock-absorbing ability leading to discomfort and pain.

Formation of saliva and mucus

Saliva is important as it helps in digesting the food and keeps the mouth, nose and eyes moist which further prevents friction and damage. Consuming water frequently cleans the mouth and helps in saliva formation. It is also suggested to have water over sweetened drinks as it prevents tooth decay.

Delivers oxygen and boosts skin health

Blood consists of 90 per cent water which helps in carrying oxygen to different parts of the body. Enough amount of hydration is also required to keep your skin away from various disorders and premature ageing. So here it is, the secret of glowing skin- water! Minerals and other nutrients also dissolve in water and reach different parts of the body.

Regulates body temperature

Since it is stored in the middle layer of the skin, water is responsible for many internal and external functions.  When our body heats up it precipitates in the form of sweat, which cools the body on evaporating. If the body doesn’t have enough water restored it raises the heat quotient of the body resulting heat stress, which can occur during exercise or any physical activity.

Supports the digestive system

Dehydration adversely affects your digestive system leading to various ailments such as constipation, acidity, risk of heartburn and stomach ulcers. Water is highly essential for proper bowel movement and flushing out waste from the body in the form of urine and faeces.

Maintains blood pressure and kidney functions Water deficiency can make the blood thicker resulting in increased blood pressure. Since kidneys regulate fluid in the body, it is important to stay hydrated as insufficient water can lead to kidney stones and other infections.

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Washing, Cleaning, Packaging- Ensuring Safety at Farmers Family

Withstringent quality check-ups, washing, cleaning process, and a handful of care, Farmers Family aim to make your eating experience seamless. Each and every product that reaches your doorstep is fresh, clean and is in the best quality possible.Along with express delivery service, Farmers Family has implemented rigorous safety and hygiene standards across its delivery network. Your hunt for clean veggies and fruits comes to an end here at Farmers Family. Let’s know more about the incredible process we follow at our premises:

Contemporary infrastructure and technology

All vegetable and fruits at FF are washed through the state-of-the-art machines such as the ultrasonic vegetable washer which uses reactive oxygen and eliminate more than 99% of germs, virus, dirt, dust and chlorine from the vegetable and fruits. In the later stage, it is washed with citrus-fruits extracts which acts as an organic cleanser and removes 100% of germs.

Top-notch safety measures

After thoroughly cleaning, the products are kept are at our centre for delivery that are cleaned and sanitised as per WHO guidelines. Employees go through daily temperature checks, the team has to wear face masks throughout the day and sanitise before entering the premises and later for storage and distribution centre. Despite such elevated standards and quality, all our products are well priced. So, our customers not only save time but also money with our best prices and deals.

Finest quality of vegetables and fruits

An extra class is a superior quality when it comes to vegetables and fruits. They are filtered based on shapes, size, uniformity, colour etc. At FF, we pay special attention to the quality of products, its condition, arrangements and appearance of the pre and post packaging products. Our team includes trained fruit and vegetable experts, with a keen eye for detail. With only fresh stock available, we ensure our consumer only gets the finest, freshest produce. We believe to deliver products that we too would want for our families.

So, what are you waiting for? It is time to order the freshest produce in town from Farmers Family- the right platform to choose as we never compromise with the quality of the product no matter what.

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Small Steps for Big Wonders

Good health depends on the healthy choices you make. Be it weight loss or a healthy lifestyle, all require a little bit of commitment and a change in lifestyle. So here we are, with 10 changes you can put into action today for great results. Make these small dietary changes without the radical revamp of your lifestyle.

Add Up Fruits and Veggies

By now, we all know the necessity to consume fruits and vegetables and how important they are for the most basic body functions. The reasons are simple they are packed with vitamins, minerals, and adequate amount of fiber, which helps the body to fight with heart disease, high blood pressure, some cancers and whatnot. Your daily goal should include 2 cups of fruit and 2.5 cups of veggies. Minute replacements in your diet can help you achieve that goal! Veggies in our favourite pasta, smoothies for caffeine, delicious salads and soup are few alternatives to add them in your diet.

Good Fats over Bad Fats

There are so many misconceptions about fats. We often see people telling to eradicate fats from the diet in order to lose weight. This myth needs to be busted as we don’t need to get rid of fats but only refrain from eating saturated and trans fats as it raises cholesterol levels which leads to heart diseases. Focus more on plant-based foods such as olives, seeds, avocados that are filled with healthy fats.

Never Skip Your Breakfast

The most important meal of the day- breakfast is vital to get the required energy to start your day and also to lose weight in a balanced way. Even if you belong to the ‘no time for breakfast gang, you can still grab some yoghurt, fruits, sandwich or bread with some healthy toppings.

Balancing Blood Sugar Levels

A balanced meal plan should also focus on the glycaemic index, plate method and carb counting because the controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP. This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with a high glycaemic index.  Jaggery is another alternative that certainly has more nutrients than sugar because of high molasses content, which is removed while preparing refined sugar. Not only sweet but packed with numerous qualities, honey has fewer calories and fewer amount of fructose and glucose in it.

Regulating Portions

Researches have shown that we tend to eat less when we use smaller dinnerware. This will help us to some extent. Also, the portions should be consumed as per your body requirement.

Add Nuts and Seeds

Dry fruits or nuts are best known as energy bombs as they are filled with an intense amount of nutrients. They are one of the healthiest replacements to refined sugar, and they are an excellent way to satisfy your cravings. A fistful of Nuts is a healthy snack is an extremely dynamic option to stay fit and keep a check on your different ailments.

Fiber Check

Fiber is one of the main constituents of plant-based food, which can’t be broken down. It is responsible for keeping our digestive system clean and healthy through a comfortable bowel movement. It also helps in flushing out cholesterol and bad carcinogens out of the body. Fiber intake lowers the risk of diabetes, stroke and heart diseases.

Multinutrient legumes

Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous.

Eating the right amount of Carbs    

Our favourite pasta, pizza, noodles and cookies are all part of an unhealthy diet and act as a catalyst to those extra pounds. Carbohydrates are important but one needs to study the good and bad carbs and include them in our diet accordingly. A limited intake of carbs will not only fulfil your cravings but will also keep you fit and healthy.

Drink sufficient water It helps in maintaining the balance of body fluids as our body is composed of about 60 per cent water. Digestion, transportation of nutrients, absorption, circulation, creation of saliva and maintenance of body temperature are some of the functions of these bodily fluids perform.

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Micronutrients- What are they and how do they affect our body?

Micronutrients play an imperative role in our overall health. They work together with essential macronutrients and separately to support different parts of our body. Vitamins and minerals are referred to as micronutrients. They play a vital role in preventing the body from various diseases, well-being and healthy development. Apart from vitamin D, no other micronutrient is formed in our body, thus, it is important to include them in our diet. Hence it would not be wrong to say that the best things come in small packages!

Even though we need a trivial amount of micronutrients in our diet many have trouble getting enough. Here is a look at the four categories of micronutrients:

·        Water-soluble vitamins: As the name suggests, they dissolve in water. Vitamin B & C are water-soluble vitamins as they are not stored in the body and the unused amount is flushed out. Thus, it gets replenished easily. They have some real work in our body such as producing energy, creating RBCs and preventing cell damage. 

Sources: Fish, lean meat, citrus fruits, whole grains, eggs, leafy greens (such as spinach) and bell peppers.

·         Fat-soluble vitamins: Vitamins that dissolve in fats and not water are fat-soluble vitamin. They are stored in the liver and fatty tissues for later use.  Vitamins A, D, E, and K are some example of fat-soluble vitamins. They protect our vision, strengthen immunity, provide antioxidants that fight inflammation and facilitate blood clotting. 

Sources: Leafy greens, sweet potatoes, milk almonds and soybeans.

Vitamin AOrange foods such as carrots, pumpkin, butternut squash, and peaches. Also, dark leafy greens like kale and spinach.
B VitaminsWhole grains such as quinoa, potatoes, lentils and beans.
Vitamin CFruits and veggies
Vitamin E  Sunflower seeds, peanut butter, almonds and spinach

·         Micro-minerals: Common minerals such as magnesium, sodium, calcium, potassium and phosphorus are micro-minerals. Many body functions such as strengthening bones and muscle, controlling blood pressure, etc depends on micro-minerals.

Sources: Milk products, black beans, lentils, bananas, leafy greens and fish (such as salmon).

·         Trace minerals: Copper, zinc, iron, manganese and selenium are trace minerals. The body needs a slightly smaller quantity of trace minerals than micro-minerals. It helps in performing various functions in our body such as healing wounds, supporting nervous system functioning, providing oxygen to muscles and protecting cell damage. 

Sources: Oysters, pecans, peanuts, spinach and cashews.

CalciumOrange juice and plant milk, tofu, dark leafy greens, and salmon.
Magnesium  Spinach, broccoli, legumes, pumpkin seeds, and wheat bread.  
Iron  Beans, dark leafy greens, whole grains, and nuts
Zinc  Legumes, and whole grains.  
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All about Legumes!

Being a highly nutritious food, Legumes are an integral part of many healthy eating patterns such as the Mediterranean style of eating, vegetarian or vegan diet, low GI diet and our common Indian diet. Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes belong to Fabaceae, also called the Leguminosae plant family.

Nutritional value
Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous. Along with such high nutritional value, they are also low in fat i.e free of both saturated fats and cholesterol. Legumes have the same amount of calcium as a glass of milk. Lysine, essential amino acid and polyphenols, powerful antioxidants are found in it. With high fiber content, it also includes resistant starch that helps in regulating your blood sugar levels.

Health Benefits

• Protects against type 2 diabetes

• Mends glycaemic and lipid control in diabetic people

• Lowers blood pressure and cholesterol

• Helps in weight-loss management

• Reduces the risk of heart disease

Some healthiest legumes that you can add to your diet are:
Chickpeas: Also known as garbanzo beans, they are a good source of protein and fiber. They can help in reducing weight, diminish the risk of cancer and fight against heart diseases. 
Lentils: lentils can help in reducing blood sugar to some extent.  It improves our gut health by regulating bowel functioning.  Thus, it helps in digestion and further prevents spike in blood sugar. 
Peas: The most versatile legume, peas are an incredible source of protein and fiber. It helps in decreasing blood sugar and blood triglycerides.  It feeds the healthy bacteria such as Lactobacilli and Bifidobacteria in the gut, thus improving gut health. 
Kidney beans: They help in the absorption of sugar and reduce sugar levels. Kidney beans also reduce body weight and fat mass. It also contains high amount of fiber that helps in bowel movement.
Soybeans: It is consumed in different forms including soya chunks and tofu. It contains good amount of antioxidants like isoflavones. Soy isoflavones are phytoestrogens that also help in reducing a number of ailments including heart disease, blood pressure and cholesterol.

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More than Spinach – Adding Rich Sources of Iron to your Diet

Iron is practically the most imperative mineral our body needs to perform the most basic yet essential functions in our body. It is present in haemoglobin, in red blood cells and in myoglobin in the muscles. Haemoglobin transports oxygen from the lungs to different parts to the body through blood while myoglobin stores oxygen.

An adequate amount of iron is necessary for our body as its deficiency causes paleness of skin, shortness of breath, dizziness, light-headedness, heart palpitations, brittle nails and anaemia. Here are a few iron-rich foods that you need to add to your diet: 

Nuts and Seeds

Nuts such as cashews, pistachios and almonds are decent sources of iron. They have a sufficient amount of vitamins, minerals, proteins and good fats. Dryfruits such as raisin, apricot and prunes are a good source of iron and other essential nutrients. Sesame seeds, pumpkin seeds, flaxseeds are some other sources of iron.


This nutritious cruciferous vegetable has a sufficient amount of iron present in it. Along with iron, it also constitutes vitamin C, which helps the body to absorb iron in the most proficient way. It is also packed with other nutrients such as vitamin K, folate, fiber, etc. 


Legumes such as peas, lentils, chickpeas, soybean and different types of beans, are good sources of iron. Along with iron, they are rich in protein, fiber, vitamins, calcium, potassium, etc,. Legumes are extremely healthy and protect us from ailments like high blood pressure, diabetes, inflammation and other heart diseases.

Whole Grains:

Wheat, oats, brown rice, millets and quinoa contain iron in a sufficient quantity. Whole grains are a healthy alternative compared to refined grains and contain proteins, vitamins, antioxidants and fiber. Thus it helps in better functioning of the heart and stomach. 

Dark Chocolate

Satisfy your taste buds and fulfil your iron requirements at the same time with dark chocolate. It contains 6.32 mg iron per 100 grams. Also, we need to understand that not every chocolate has this quantity of iron present in it. Milk chocolates are not considered a good source for iron. Dark chocolates also contain magnesium, zinc, selenium, copper, manganese, potassium, phosphorus and good fats. This reduces the risk of stroke and maintains a healthy heart.

Also, always remember to extract the most amount of iron out of a diet, it’s advised to have it along with high in vitamin C food such as:

·         Leafy greens

·         Melon

·         Kiwi

·         Peppers

·         Lemons

·         Broccoli

·         Strawberries

·         Oranges

·         Tomatoes

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Top Fiber-Rich Food, which are easy to add in your diet

Also known as roughage, fiber is one of the main constituents of plant-based food, which can’t be broken down. It is responsible for keeping our digestive system clean and healthy through a comfortable bowel movement. It also helps in flushing out cholesterol and bad carcinogens out of the body. Fiber intake lowers the risk of diabetes, stroke and heart diseases. It is one of the few secrets for a healthy glowing skin and weight management. Fiber has two varieties; insoluble and soluble.

Insoluble fiber: As the name suggests it doesn’t dissolve in water. This bulky fiber prevents constipation and eases bowel movement. Carrots, tomato, whole grains, cereals are a few examples of insoluble fiber.

Soluble fiber: It dissolves in water. This category of fiber helps in regulating blood sugar and reducing cholesterol. Beans, nuts, fruits, barley, oatmeal, citrus fruits, etc are the best known sources of soluble fibre.

Food rich in Fiber:


Being rich in fibre, apple decreases the acid reflux and also controls its symptoms. Along with that, soluble fibre present in apple slows down the process of glucose digestion thus controlling blood sugar. 


With a high fibrous content amounting to almost 61%, coconut facilitates conversion of glucose into energy. It comforts the functioning of pancreases and enzyme system, which further decreases the risk of developing diabetes. Coconut helps in absorption of nutrients and minerals while providing dietetic fibre. It improves the working of the digestive system and also relieves bowel disorders. Since it is a rich source of various minerals and nutrients along with fibre, it decreases nausea as well. Coconut, due to its properties is considered a natural treatment for urinary tract infections owing to its natural diuretic property.

Water chestnut

The high fibre content in water chestnut has plenty of health benefits. It aids in digestion, keeps your stomach full, regulates blood sugar levels and cholesterol. Along with that, it also relieves constipation. 


They are not only a great source of healthy fats and protein but are also the powerhouse of fiber. Nuts and seeds such as almonds, sunflower seeds and walnuts have enough amount of fiber to fulfil the day’s requirement. 

Whole Grains

Whole wheat pasta, brown rice, whole wheat bread and oats are a great source of fiber. So it’s time you replace your white bread and conventional pasta with their whole-grain substitutes.

Some other important fibre rich foods are as follow:

FruitsServing sizeTotal fiber in grams
Banana 1 medium3.0
Orange1 medium3.0
Strawberries1 cup3.0
Broccoli, boiled1 cup chopped5.0
Turnip greens, boiled1 cup5.0
Potato, with skin, baked1 medium4.0
Sweet corn, boiled1 cup3.5
Quinoa, cooked1 cup5.0
Oat bran muffin1 medium5.0
Chia seeds1 ounce10.0
Almonds1 ounce (23 nuts)3.5