Author: healthturnedup.com

Ragi malt is more than just a health drink—it’s a timeless Indian remedy, a traditional energy booster, and a deeply nourishing meal in a glass. Made from ragi (finger millet), this malted drink has been part of Indian kitchens for generations, especially in southern states like Karnataka, Andhra Pradesh, and Tamil Nadu. It’s loved not just for its smooth texture and earthy taste but also for its impressive health benefits. In recent years, as more people shift towards natural, whole-food-based diets, ragi malt has gained well-deserved popularity across age groups. What sets it apart from trendy supplements and packaged “health…

When it comes to eating for better health, most of us have heard about probiotics—the live, friendly bacteria found in fermented foods like yogurt, kefir, and kimchi. They’re great for your gut, support digestion, and even help boost immunity. But there’s another side of gut health that doesn’t get talked about as much—and that’s prebiotics. Think of your gut as a garden. Probiotics are like the seeds—beneficial bacteria that you want to grow. But seeds can’t flourish without the right soil and nutrients. That’s where prebiotic foods come in. They’re the special types of fiber that feed and support the…

Ash gourd, also known as winter melon, white gourd, or “petha” in India, is a humble fruit with a rich history in Ayurvedic and traditional wellness practices. While it might not draw attention like trendy superfoods, this pale green gourd packs impressive health benefits that modern science is only beginning to validate. Ash gourd juice, made from the flesh of this cooling vegetable, has been praised for centuries in Indian households and yogic traditions. It’s valued not only for its detoxifying and hydrating qualities but also for its therapeutic properties—from easing digestion and calming inflammation to enhancing mental clarity. This…

Your gut does more than just process food. It plays a critical role in your immune system, mental health, skin health, and even your energy levels. When your gut is functioning optimally, you feel lighter, more energetic, and more mentally clear. But an unhealthy gut can lead to digestive issues, fatigue, food intolerances, and even mood disorders. Fortunately, taking care of your gut doesn’t have to be complicated. Simple dietary and lifestyle changes can significantly improve your gut health. Whether you’re dealing with bloating, irregular digestion, or just want to feel better overall, here are 10 science-backed gut health tips…

Cluster beans, popularly known as guar or gawar phali in India, are a staple vegetable in many regional kitchens. While they might not always steal the spotlight, these green pods are packed with nutritional value and therapeutic benefits. Scientifically known as Cyamopsis tetragonoloba, cluster beans are primarily cultivated in parts of India like Rajasthan, Maharashtra, and Andhra Pradesh. These long, slender beans come with a slightly bitter taste, but don’t let that fool you. They’re loaded with dietary fiber, plant compounds, essential minerals, and vitamins that play a crucial role in supporting health. Whether you’re looking to improve digestion, manage…

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for good health. From boosting your immunity to promoting collagen production and speeding up wound healing, vitamin C plays a crucial role in many body functions. The best part? You can easily get it from a variety of delicious, naturally available foods. India, with its rich agricultural diversity, is home to many fruits and vegetables that are loaded with vitamin C. Whether you’re looking to strengthen your immune system or simply improve your overall nutrition, this list of vitamin C rich foods in India will help you meet…

Gaining weight in a healthy and sustainable way requires more than just increasing calorie intake—it’s about nourishing your body with nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. In India, where culinary diversity offers a rich variety of high-calorie yet wholesome foods, you can easily add weight healthily without resorting to junk or processed items. By incorporating whole, natural foods into your diet, you can support muscle growth, improve overall strength, and maintain optimal health. Healthy weight gain focuses on adding quality calories to your meals. This includes foods rich in healthy fats, complex carbohydrates, and high-quality proteins. Indian…

Indian blackberry, commonly known as Jamun (Syzygium cumini), is a seasonal delight with a deep purple hue and a tangy-sweet flavor. Native to the Asian subcontinent, this small fruit is cultivated in countries like India, Pakistan, Srilanka, and Bangladesh. For centuries, jamun has held a special place in Ayurvedic medicine, prized for its powerful healing properties—especially in managing diabetes and improving digestion. Yet, its benefits go far beyond traditional remedies. From naturally regulating blood sugar levels to boosting heart health and aiding in weight management, this nutrient-rich fruit packs a punch. Whether eaten fresh, blended into juice, or added to…

Collagen is a crucial protein that supports skin elasticity, strengthens joints, and promotes hair growth. It provides the structural framework for your skin, bones, tendons, and ligaments, keeping them strong and flexible. However, most natural collagen sources, such as bone broth, fish, and meat, are animal-based, which can make it challenging for vegetarians to get enough of this essential protein. The good news is that even if you follow a vegetarian diet, you can still boost your collagen levels naturally. While plants don’t contain collagen, certain vegetarian foods are rich in amino acids, vitamins, and minerals that stimulate your body’s…

ABC juice, a vibrant blend of apple, beetroot, and carrot, is a powerhouse of nutrition packed into a single glass. Known for its detoxifying properties and immune-boosting benefits, this colorful drink is gaining popularity among health enthusiasts. The combination of sweet apples, earthy beetroots, and crunchy carrots creates a refreshing beverage that’s not only delicious but also loaded with essential vitamins, minerals, and antioxidants. Whether you want to improve your skin, enhance digestion, or boost your overall vitality, ABC juice offers a natural and wholesome solution. Plus, it’s easy to make at home with just three simple ingredients. In this…

Vitamin K might not be the most talked-about nutrient, but it plays a crucial role in keeping you healthy. It’s essential for blood clotting, bone strength, and heart health. Without enough vitamin K, even a small cut could lead to excessive bleeding, and over time, weak bones and heart issues could develop. The good news? Indian cuisine offers plenty of delicious and accessible sources of vitamin K, from leafy greens and vegetables to herbs, oils, and fermented foods. In this blog, we’ll explore the importance of vitamin K, how much you need, and the top Indian foods rich in this…

Country chicken, also known as free-range or desi chicken, is a natural and wholesome alternative to commercially raised poultry. Unlike broiler chickens confined to factory farms, these birds roam freely, foraging on a nutrient-rich diet that enhances both their health and flavor. What makes country chicken special? It’s packed with high-quality protein, essential vitamins, and minerals that support muscle growth, immunity, and bone strength. Plus, its leaner meat and richer taste make it a favorite in traditional dishes. If you’re looking for a more natural, healthier way to enjoy chicken, country chicken might just be the perfect choice! In this…

Estrogen is a key hormone essential for reproductive health. It helps develop female sexual characteristics, regulates the menstrual cycle, supports bone strength, and contributes to overall well-being. While the body naturally produces estrogen, some foods contain phytoestrogens—plant-based compounds that mimic its effects. These foods can help support hormonal balance, especially for those experiencing menopause, hormonal imbalances, or conditions related to low estrogen levels. In this guide, we’ll explore the best sources of estrogen in food, how they work in the body, and why they matter for overall health. Understanding Estrogen in Food The estrogen found in foods isn’t the same…

Orange juice is more than just a delicious and refreshing drink—it’s a powerhouse of nutrients that can support your overall health. Packed with vitamin C, antioxidants, and essential minerals, this bright and zesty beverage has been a breakfast staple for generations. But beyond its sweet, citrusy taste, orange juice offers a wide range of benefits, from strengthening immunity and improving heart health to enhancing skin radiance and supporting digestion. Whether you prefer it freshly squeezed or store-bought, orange juice is an easy way to add valuable nutrients to your diet. But is it as healthy as it seems? And how…

Beetroot juice has been gaining popularity as one of the healthiest drinks you can include in your diet. With its deep red color and slightly sweet, earthy taste, this juice is not just refreshing but also packed with essential vitamins, minerals, and plant compounds that provide incredible health benefits. From boosting heart health and stamina to improving brain function and reducing inflammation, beetroot juice is a true powerhouse of nutrition. Whether you are looking to enhance your athletic performance, support your immune system, or simply improve your overall well-being, drinking beetroot juice regularly can be a game-changer. In this article,…

Your immune system is your body’s natural defense, working around the clock to fight off infections and keep you healthy. The good news? What you eat can make a big difference. Foods rich in vitamin C, zinc, and antioxidants—like citrus fruits, leafy greens, nuts, and yogurt—help strengthen immune cells, reduce inflammation, and support gut health. Probiotics from fermented foods boost good bacteria in your gut, a key player in immunity. A well-balanced diet packed with these powerful nutrients can help you fight off colds, recover faster from illness, and maintain overall well-being. In this guide, we’ll explore some of the…

Vitamin C is one of the most essential nutrients for overall well-being, playing a crucial role in many body functions. It is vital for producing collagen, L-carnitine, and neurotransmitters—key compounds that support wound healing, skin, joints, and connective tissues. Vitamin C also works as a powerful antioxidant, protecting cells from damage caused by free radicals and even helping to regenerate other antioxidants like vitamin E. Another important role of vitamin C is supporting the immune system and improving the absorption of non-heme iron, the type of iron found in plant-based foods. A deficiency leads to scurvy, which causes fatigue, weak connective tissues, fragile blood…

As the temperatures surge during summer, staying hydrated becomes more crucial than ever. Dehydration can lead to fatigue, headaches, dizziness, and in severe cases, heatstroke. While drinking water is the most effective way to keep your body hydrated, there are several other ways to maintain adequate hydration levels. From eating water-rich foods to avoiding dehydrating drinks, simple lifestyle adjustments can help you stay cool and refreshed throughout the season. Understanding how hydration impacts your body and implementing practical strategies can ensure you enjoy summer without discomfort. In this blog, we will explore why hydration is essential, the best ways to…

Iron is an essential mineral that supports oxygen transport, energy production, and overall health. It helps red blood cells carry oxygen through hemoglobin and aids muscle function through myoglobin. Iron also plays a crucial role in growth, brain development, cell function, and hormone production, making it vital for maintaining a healthy and well-functioning body. A deficiency in iron can lead to fatigue, weakness, dizziness, and even anemia. To keep your iron levels in check, it’s important to include iron-rich foods like spinach, red meat, organ meats, and legumes in your diet. In this guide, we’ll explore the best sources of iron…

Magnesium is an essential mineral involved in over 300 body functions. It supports muscle and nerve function, regulates blood sugar and blood pressure, helps produce energy, strengthens bones, aids in DNA and protein synthesis, and maintains a healthy heart rhythm. Despite itsmportance, many individuals fall short of their daily magnesium needs, leading to fatigue, muscle cramps, irregular heartbeat, and even mental health concerns. To help you meet your daily magnesium intake, we’ve compiled a detailed list of some of the richest sources of this essential nutrient, along with their benefits and how to include them in your diet. How Much Do…