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Lungs Power You, but What Powers the Lungs?

Lungs are responsible to deliver oxygen to our body for further essential functioning. Sounds simple, isn’t it? But it’s a highly indispensable task for our body, thus all the more reasons to eat healthily and give proper nutrition to our lungs. It’s no surprise that people are suddenly working much harder to keep their lungs healthy amidst this deadly pandemic and pollution. After all, Lung health is a gear in the machine that makes your body work efficiently.


The compound, sulforaphane which is present in huge amount in broccoli produces protective enzymes that protect against chronic obstructive pulmonary diseases, asthma and other related respiratory ailments. Other cruciferous vegetables such as kale or cabbage also contain a good amount of sulforaphane. 


The high amount of vitamin A present in apricot keeps your lungs healthy. Vitamin A supports the respiratory tract linings and also decreases the risk of other lung infections. 


By adding this simplest thing to your routine, you’re protecting your lungs from many infections. Always remember, dry lungs are prone to irritation and further to infections. So have enough water every day to keep your mucosal linings hydrated. 


Berries such as blueberries, acai berries, cranberries, strawberries, raspberries, etc. are rich in antioxidants, which are considered great for the lung health. 


The best known natural antiseptic in Indian households, turmeric has great anti-inflammatory properties because of curcumin. It plays an important role in maintaining our lung health and helps in curing asthma, COPD, pulmonary fibrosis and other lung issues. 


Ginger is a very customary and significant ingredient in many food recipes that we consume and is a mine of benefits for the lungs. The anti-inflammatory qualities in ginger relieve asthma! It is also endorsed for breaking down the mucus and dismissing it.


An apple a day not only keeps your doctor away but also keeps lung problems at bay. Studies have shown that consuming apple can reduce the risk of lung cancer and asthma. Overall, it helps in the proper functioning of the entire respiratory system and lungs.

The diet we consume or the nourishment we get affects the tubes and vessels keeping them open and clear. It’s important to consume food that lowers the inflammation and keeps the blood vessels wide open. So eat best, eat fresh, and keep your lungs healthy.

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Water Chestnut, aka Singhara

Water chestnut is a common autumn-winter season fruit that grows in water. Also known as singhara, water chestnut is an extremely popular snack in India and flour prepared from it is widely used. It has a slightly sweet taste and crunchy and can be eaten raw, fried, grilled, boiled, or sautéed.

Water chestnut is a good source of fibre and has very less fat and sodium content. It is free from cholesterol and gluten and also has detoxifying property. It is highly beneficial and considered great for jaundice, bad appetite and diabetes. Being a nutrient-dense fruit, it contains high amounts of manganese, copper, vitamin B6, fibre, potassium and riboflavin. Consuming it is one of the best ways to cleanse the body and keep it well.

Excellent fibre content

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.

Reduces risk of stroke

Water chestnuts are a rich source of potassium which helps in tackling strokes and also reduces the risk of heart ailments, high blood pressure and other related diseases.

Combats inflammation

With great antioxidants such as diosmetin, luteolin, fisetin and tectorigenin, it can repair damaged cells and helps reducing inflammation. This furthers protect the body from different chronic diseases.  

Treats UTI

It’s an ideal tool for treating UTI and similar infections. Various enzymes present in water chestnut cleanse the bladder and also disinfect it to some extent.

Stimulates healthy hair growth Since it is filled with vitamin E & B, zinc and potassium, eating water chestnut leads to smooth, shiny and healthy hair. Along with removing toxins, it protects the scalp and locks in moisture in the hair.

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Fit for your kid- What nutrients does your child need?

Parents often complaint about kids being picky eaters or snackers and not consuming the nutrients that are essential for their mental and physical development. Developing a healthy eating habit in children is very imperative as this will stay with them for a lifetime. A right eating pattern is the key to fight diseases and improve body functioning. 

A balanced diet will not only keep ailments at bay but also helps in stabilizing energy, improve brain functioning, lifting mood, maintaining a healthy weight and also preventing mental health condition. Every parent wants to give their child a perfect balanced diet but what exactly should a balanced diet consist, that’s a million dollar question? Let’s find out the right constituents that fuel up a child’s need…


In order to build muscles, tissues and immunity, proteins are mandatory for children. Milk, cheese, tofu, soya, edamame, fish, peanuts, meats, nuts, eggs, etc. are the best source of protein.


Every vitamin is essential for a child’s holistic development as each protein has a significant yet different role to play. 

  • Vitamin A is important as it helps in maintaining proper vision, repairs tissue, skin and overall growth of a child.  
  • Vitamin B is essential for production of RBCs and proper functioning of metabolic activities.
  • The body’s tool to fight infections, strengthening tissue, muscles and healing power; vitamin C is majorly found in citrus fruits and vegetables such as tomato, broccoli, spinach, etc. 
  • Vitamin D maintains healthy teeth and bones and helps in absorption of minerals such as calcium. The best way to get adequate amount of vitamin D is sunlight.

Saturated and Trans fats Vegetable and nut oils, meat, dairy products, olives, avocados, etc. contain the essential vitamin E and fatty acids. They are a great source of energy and help the body to utilise other nutrients for body functioning. Healthy fats are the key to brain and nerve growth, especially in children.


For all the energy exhausted in hopping around and tiring activities, a child needs carbohydrates. Carbs come in the form of sugar and starch. Cereals, Rice, Breads, Pasta are the best source of carbohydrates. 


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


For stronger bones and teeth, make sure a child consumes adequate amount of calcium every day. Dairy products such as milk and curd and leafy vegetables are good source of calcium. 

Though making a child eat a balanced diet is herculean task the parents face, but with a few alterations and amendments you can succeed in replacing the child’s junk intake with the best healthy options available. Who doesn’t love a carrot with creamy hummus or baked chips? So, all you need to do is add that twist to the child’s regular meal and witness the magic happening! 

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6 Important Health Benefits of Spinach


The most popular among the green and leafy vegetables, Spinach is a nutrient-dense leafy, which is full of magnificent qualities. Known as SpinaciaOleracea, it belongs to the amaranth family which is related to beetroots. Spinach is one of the most versatile vegetables in terms of its consumption nature, you can have it in salads, steamed, boiled, sautéed or in curries. 

Being a rich source of vitamins A, K and C, it is considered a blessing for our eyes, reduces oxidative stress and regulates blood pressure. Source of exceptionally great nutrients such as calcium, vitamin D, dietary fibre, iron, manganese and magnesium, it is vital for skin, hair, and bone health. A 100 gram of raw spinach contains 91 per cent water, 2.9 grams protein, 3.6 grams carbs, 0.4 grams sugar, 2.2 grams fibre and 0.4 grams fat. Spinach positively regulates the genes involved in metabolism and inflammation. Here are more reasons to add spinach to your diet.

Strong bones

Since spinach has an abundance of Vitamin K, it helps in the production of Osteocalc which is responsible for stabilising calcium in the bones. Eating spinach along with other green veggies is good for bone mass.

Supports your eyesight and immune system

Beta carotene, lutein, zeaxanthin and chlorophyll present in Spinach improve eyesight and helps in boosting the immune system. Macula, a part of the retina stores lutein and zeaxanthin that work as a natural sunblock and protect the eyes from harmful rays. Thus consuming spinach decreases the risk of macular degeneration. 

Maintains brain health  

The anti-inflammatory properties of spinach protect the brain and improve brain functioning to some extent. Studies suggest that consumption of spinach decreases the rate of cognitive decline. 

Prevents bacteria and viruses  

The high amount of vitamin A in spinach helps to repel various kinds of bacteria and viruses on our skin and mucous membranes. In order to keep our hair moisturised, vitamin A is essential for sebum production. It is considered phenomenal for the growth of skin and hair tissues. So eat spinach and keep hair problems and infections at bay.

Promotes heart health

Vitamin C in spinach has the capability to inhibit cardiovascular diseases. The presence of lutein in spinach prevents thickening of the walls of arteries and reduces the risk of cardio attack. Nitrite present in spinach regulates heart functioning thus helping in curing heart diseases related to fat deposition. 

Revitaliser  Required composition of magnesium in spinach helps in generating energy for your daily life activities. The constituent Folate in Spinach helps in converting your food into usable energy, thus keeping you active.

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Benefits of going Vegan

Vegan or plant-based diet is becoming a prevalent regime these days. It excludes all animal products or animal-based ingredients such as meat, eggs and even dairy products. A balanced vegan diet is highly beneficial, nutritious and also helps in weight loss. It is also considered as a sustainable diet. A suitable vegan diet includes plenty of fruits, vegetables, nuts and seeds for right stability of vitamins, minerals, healthy fats, and protein.

Though celebrities have been advocating the vegan life for years now, in the wake of conscience or responsibility towards the environment, it has gained popularity in recent years. Now, that you’re acquainted with vegan diet, let us explore the actual benefits of this plant-based diet.

Way of life 

Veganism is considered a way of life as people who choose this, not only opt for the diet but also eradicate the use of animal-based products such as clothes, makeup, medications, etc. Any material that exploits or nature and living organisms in any form is completely off-bound in veganism. 

Healthy Heart

Animal products such as meat, cheese, butter, etc have a high level of saturated fats, which increase cholesterol levels in our body. Also, animal products contain relatively very little or no fibre at all. It’s not a very healthy option for the heart.

Catalysis weight loss

Studies have revealed that vegan diet is more effective for weight loss than semi or pesco-vegetarian diet. Since animal-based diet is high in calories, it can lead to weight gain. Replacing them with plant-based diet gives your body the exact amount of nutrition with lesser amount of calories. 

Goodwill of animals and planet 

It’s been observed that the plant-based diet reduces water wastage, deforestation, greenhouse gas emissions and other negative side effects caused to the environment by meat productions. 

Diminishes the risk of diabetes Opting a plant-based diet can reduce the risk of growing diabetes and can also reverse the disease completely. Studies have proven that people consuming fruits, vegetables and nuts have a lower risk of developing type 2 diabetes by 60 per cent.

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Food to Keep You Warm!

Warm soup, hot chocolate, sarso ka saag and beetroot kebabs, winter are here with its scrumptious gastronomic delights. This season is all about being a little more indulgent and delicious healthy set of choices. Along with the cold breeze and dew drops, winters bring along cold and flu, thus we have all the more reason to take care of our immunity system by eating a healthy diet. An array of colourful, flavoursome vegetables and fruits available in the season not only look good but are a rich source of vitamins and minerals.

Winters have a great variety of fresh produce available in abundance when it comes to vegetables and fruits. Keep reading ahead to know about the wholesome, vitamin-rich, best cold-weather food items you should stock up.

Dry fruits or Nuts

Dry fruits such as Cashews, pistachio, dates, almonds and walnuts are an essential cold weather diet. They will keep your body warm and provide your body the right amount of energy. Besides generating heat within the body, nuts have numerous health benefits such as ensuring an active nervous system, healthy heart functioning, improving sensitivity to insulin and much more.

Turnip and Its Leaves

An excellent anti-oxidant that helps in combating diseases and keeping your heart healthy, Turnip and its leaves are a rich source of vitamin K and Vitamin A. It helps in strengthening your bones and also improves your digestion. 


Considering honey is warm in nature, it helps in keeping our body warm too in the chilling weather. Use it in your drinks, desserts or simply add it in warm water, its highly beneficial for your healthy body and strengthening your immune system keeping cold and flu at bay.


Packed with antioxidant beta-carotene, thiamine, vitamin B6 and Vitamin C, Carrot contains most of the minerals that our body requires to stay healthy and fit. Minerals such as fiber, manganese and potassium are found in abundance in carrots. The potassium in carrots maintains the moisture content in our skin during the dry winters. It’s considered great for eyes, heart, liver and particularly skin.


An extremely delicious vegetable that offers plenty of health benefits, Beetroot contains high amount of iron, vitamin A, B6 and other important minerals. These nutrients help in detoxification of liver, prevention from heart diseases and increases WBCs. So add it to your dips, salads or soups and enjoy the winter chills.


Most popular among the leafy vegetables, Spinach is the powerhouse of nutrients. It contains crucial vitamins such as A, B, C, E, K and vital minerals such as zinc, magnesium and huge amounts of iron that is necessary for the RBCs in the body. It is highly beneficial for boosting immunity, vision, abdominal distress, cellular functions and weight loss.

These excellent choices of food will not only help you keep warm these winters but will also boost your energy and help you withstand common cold and flu so you can enjoy the cold weather without worrying about your health.

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What’s cooked in our kitchen!

Over the last few weeks, Farmer’s Family have shared some of the best easy-to-achieve dishes from our in-house Chef. In our kitchen, we prepared some most healthy dishes and beverages that can be prepped in the comfort of our own house. Let’s have a look…

Lentil soup

The super comforting and delicious lentil soup doesn’t only make you calm but is also the healthiest soup that gives your body and soul the right kind of nourishment. Made from lentils that are rich in protein and have naturally anti-inflammatory properties, Lentil Soup is full of flavour and gives you nourishment of a whole new level.

Summer cooler

Sweet, tangy, bright and refreshing mint limeade is the perfect drink to keep you refresh the entire day. With only a few ingredients, this mint limeade is quick, easy and extremely revitalizing.

Green n fresh

Cucumber Ginger Lemonade is a super hydrating and is loaded with Vitamin B, C and K, potassium and copper. It helps in reducing some chronic diseases and is considered great for stomach.

Golden elixir

We call it golden elixir for some great reasons. This healing drink is prepared with turmeric, ginger and cinnamon, all immune boosting spices, and sweetened with a dash of honey. This comforting drink is used to speed up recovery and boost immunity.

All colour salad

We also made the super exotic colourful salad in our kitchen which was not only full of colours but was packed with best micronutrients as well. Diversify colours and nutrients at the same time. Vegetables are rich in antioxidants that protect us and also help prevent disease and make us healthier.

Chana kebab

This delicacy will fulfil all your cravings for something crunchy and delicious. Healthy Chana Kebab is a nutrient-dense snack filled with deep flavours and the right amount of spices. If you’re looking forward to trying something vegan and appetising go ahead and cookchana kebabs at home. 

Musk melon sorbet

Musk melon sorbet is super light and fruity dessert that your taste buds will love. With just two main ingredients, i.e the fruit and sweetener of your choice, you can prepare this delicious treat at home itself.

Spicy aubergine dip

If you like all things hot and zesty, you will love Spicy aubergine dip. Packed with flavours and the aroma of eggplant, it is super easy to make and big on the essence. Serve it with fresh crackers, raw carrots or sweet potato chips!

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Navratri Food – Ingredients and Custom

Navratri Food – Ingredients and Custom

Navratri, one of the most auspicious festivals in the Hindu calendar is celebrated with zeal and enthusiasm and observing fast is synonymous with the festival. Since ancient times, fasting has been a holistic spiritual practice in the Hindu mythology. Religiously, it has numerous beliefs, but scientifically, it is believed that during the change of season, you should indulge yourself into a natural and high nutritional diet.  Thus, it’s very essential that you consume the food that is nutrient-dense and also goes with your fasting customs. So remember, fasting for nine days, that too during a changing season, goes a long way towards good health.

During the nine sacred days of Navratri, we worship goddesses and fasting in symbolises sacrifice. Let’s worship of goddess Durga and her avatars while detoxifying your bodies at the same time. During Navratris, you certainly don’t have the vast pool of food option but still, there are plentiful to satisfy your hunger pangs in the healthiest way. Fasting detoxifies your body and fills it with the right amount of energy helping in strengthening your immune system. With eating in a balanced amount, the digestive system works in an upright manner. A perfect fasting diet should have an ideal balance of proteins, fats, carbohydrates, vitamins and minerals. Eating healthy and choosing the right kind of foods becomes really important even during the festival season. Let’s make your Navratri game strong with best healthy advice:

  • Navratri is dedicated to fruits; one can have any fruit in different forms. Since fruits are flooded in the market, they should also be flooding your house during this festive. So make sure your fruit intake is at its best.
  • Hydration is the key during fasting! So add revitalizing coconut water, buttermilk, lemonade or a colourful milkshake prepared from your favourite fruit such as Mango, strawberry, kiwi or banana.
  • Roasted and boil potatoes can be a filling snack while fasting.  At the times, they can be served as a hot pot meal too. However, in order to avoid immensity associated with fried Navratri foods, try and adopt healthier cooking alternatives such as roasting, boiling, steaming and grilling.
  • Why have simple curd when you can sizzle it with cucumber, bottle gourd, potato or tomato? With such literally two minute recipes, you can enhance any boring meal. Further, milk and curd can be used to prepare milkshakes, lassi, raitas, porridge and kheers.
  • Rock salt, which is used as a substitute of table salt, is another healthy move as helps in detoxification of the body and keeping a check on blood pressure levels.
  • Go for stuffed roti or plain roti made from kuttu or singhadekaaata instead of fried puri or fritters. Another delicious and healthy recipe you can try is kuttukadosa which tastes great and offers essential nutrients such as Vitamin B-complex, phosphorus, iron and zinc.

These healthy Navratri fasting food options bring a noticeable transformation in your body. Order Farmer’s family exotic fruit baskets to binge eat your favourite fruits and keep your family healthy.

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Catch up with Tomatoes!


Loaded with surprising health benefits, Tomatoes are exceptionally versatile with extremely high nutrient density. Who doesn’t love this tangy fruit with plenty of noble qualities? Read on and cook up a batch of your tasty creamy tomato soup.

Known to be a fruit botanically, tomato is widely eaten and prepared like a vegetable. The antioxidant lycopene, which has been linked to many health benefits, including reducing heart diseases and cancers is the major dietary source in tomatoes. Along with that, it’s a great source of vitamin C, potassium, folate and vitamin K. With 95 per cent water content and 5 per cent carbohydrates and fibre, tomatoes contain vitamins and plant compounds that offer health-enhancing properties. The best part is tomatoes can be added easily into your diet year-round in numerous forms such as dried, sauce, puree and fresh. Let’s discover how the humble tomatoes show magic to your health.

Nutritional value:

Tomatoes are nutrient-dense. One cup of raw tomatoes contains:

Calories (Kcal)32 kcal
Water170.14 g
Carbohydrate5.8 g
Fibre2.2 g
Protein1.58 g
Cholesterol0 g

Blessing for skin and hair

The high level of lycopene found in tomatoes is used in fancy facial cleansers.Vitamin A in tomatoes helps in shiny and strong hair. In addition, it also does wonders for your bones and teeth. So, you know the secret now!

Packed with essential antioxidants

Full of Vitamin A, Vitamin C and beta-carotene, tomatoes work to stabilize harmful free radicals in the blood. They are considered dangerous because it may lead to cell damage. More redness in tomato means more beta-carotene.

Prevent several types of cancer

Studies have shown that lycopene reduces the probability of growing prostate, stomach, ovarian and colorectal cancer. Being an antioxidant, it works remarkably to reverse the development of cancer cells.

Help to repair the damage caused by smoking

No amount of medicines, fruits or vegetables can compensate for the damage caused by smoking. To control the damage the foremost cure is to quit smoking.  However, this fruit can help in reducing the harm done your body by cigarettes. The coumaric acid and chlorogenic acid protect the body from carcinogens produced from the smoke of a cigarette.

The secret to a healthy heart

Vitamin B and potassium found in tomatoes are effective in dropping cholesterol levels and lowering BP. Including tomatoes in your balanced diet can effectively prevent heart attacks, strokes as well as many other heart-related problems.

Better Digestion

Fluids and fibre found in tomatoes helps in relieving constipation. The hydration may help in normal bowel movements. They are often labelled as a laxative fruit.

Help with diabetes

Packed with the valuable mineral chromium, Tomatoes works effectively to keep blood sugar levels under control. They are believed to work for people with type 2 diabetes.

Good for your vision

Lycopene is an excellent compound for your eyes. Along with that, lutein and beta-carotene protect various eyes ailments such as cataract and macular degeneration. 

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6 Surprising Benefits of a Vegetarian Diet

An ingenious vegetarian meal is paramount to meet your nutritional needs. Remember your childhood days when parents would run after you to feed healthy greens? Not only certified nutritionists but even our Indian homemakers are ambassadors of a balanced vegetarian diet. With rich traditional delicacies and global cuisines enchanting us, vegetarian diet has become more eminent with gazillions of exotic recipes.

Vegetarian diet is a powerhouse of vitamins, proteins, fat and everything good. Plenty of health benefits such as reducing heart problems, fighting diabetes, obesity, few cancer treatments,etc. make it a very important component of our lives. The key is to be aware of your nutritional needs so that you plan a diet that meets them. Plan your diet adequately so it meets the dietetic essentials that you need in daily life.A lot of people are shifting towards vegetarianism as there are a lot of valid reasons to opt for it. It could well be their concern for sustainable use of resources, love for animals or ethical opposition but nonetheless it has met with striking results.

Leave health problems at the door

Vegetarian diet is a low-fat diet which is the most effective way to stop the movement of coronary artery disease and prevent it in the future. It helps in averting other heart ailments, reduces the risk of cancer and it refills our body with healthy vitamins, fats and protein. A balanced vegetarian diet contains less fat and cholesterol and more fiber and anti-oxidants which makes it inherently a healthier option.

Say bye to obesity

Over-weight leads to various indirect ailments such as heart diseases, diabetes, stroke, etc. Studies have shown that overweight people who followed a proper vegetarian diet lost weight at a faster rate without counting calories, carbs, measuring portions and satisfying their hunger at the same time.

Full of energy

Decent nutrition produces more operational energy to keep pace with life at work. Additional fat in our bloodstream disturbs our artery functioning and this further stops oxygen to enter appropriately in our muscles, making us feel lethargic. Vegetarian diets are cholesterol free; whole grains, fruits, vegetables and legumes are extremely high in complex carbohydrates and give plenty of revitalizing fuel to our body.

Better ingestion

Vegetable and fruits contain high amount of fiber which accelerates the process of digestion in our body. On the other hand, meat contains no fibre which leads to constipation, hemorrhoids and diverticulitis

Easily available

You’ll find fresh healthy and tasty vegetarian food options in every nook and corner of local, supermarkets and an increased distribution through online platforms off-lately. Even if you can’t cook, eat it raw or simply go on the internet and look for great recipes. It’s time to add those delicious salads, sandwiches, entrees to your diet now!


Along with health benefits, plant-based diet is more ecological, as it causes a reduced amount of harm to the environment than a meat-based diet.