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Fruit Focus: The Blackcurrant – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

FRUIT FOCUS: THE BLACKCURRANT

When we think of weight-loss-friendly fruits, the usual suspects—blueberries, apples, and grapefruit—often steal the spotlight. But there’s a darker, bolder berry quietly boasting some serious benefits: the blackcurrant. Rich in nutrients, sharp in flavor, and deeply pigmented with health-boosting compounds, blackcurrants deserve center stage in your wellness routine—especially if you’re working toward sustainable weight loss.

In this post, we’ll dive deep into what makes blackcurrants so special, how they support your metabolism, and five practical, enjoyable ways to include them in your weight loss journey.


Meet the Blackcurrant: A Small Berry with Big Impact

Blackcurrants (Ribes nigrum) are small, tart, deep-purple berries native to Europe and Asia. While less commonly consumed fresh due to their sharp taste, they’re widely used in teas, juices, jams, and dried snacks. But don’t let their size fool you—these berries are nutritional giants.

Nutritional Snapshot (Per 100g of Raw Blackcurrants):

  • Calories: 63 kcal
  • Carbohydrates: 15.4 g
  • Fiber: 5.2 g
  • Sugars: 6.8 g
  • Protein: 1.4 g
  • Fat: 0.4 g
  • Vitamin C: 181 mg (over 200% of the RDI)
  • Potassium: 322 mg
  • Anthocyanins & Polyphenols: Exceptionally high levels

The standout here is vitamin C—blackcurrants offer four times more than oranges, making them one of the most concentrated natural sources available. Combine that with potent antioxidants and fiber, and you have a fruit that punches well above its weight.


Health Benefits of Blackcurrants: More Than Just Weight Loss

While we’ll zoom in on their role in weight management shortly, it’s important to understand the wider benefits of blackcurrants. Their comprehensive health profile supports overall wellness, creating a solid foundation for sustainable fat loss.

1. Increases Fat Oxidation and Metabolism

The high vitamin C content helps stimulate fat oxidation during moderate-intensity exercise. Several studies have shown that adequate vitamin C levels are linked to improved fat metabolism, especially during workouts. Additionally, anthocyanins in blackcurrants have been found to increase energy expenditure and reduce fat storage.

2. Supports Gut Health and Satiety

With over 5g of fiber per 100g, blackcurrants promote fullness and aid digestion. Fiber-rich foods slow down digestion, keep blood sugar stable, and reduce appetite—critical elements for any weight loss plan.

3. Anti-Inflammatory and Antioxidant Effects

Obesity is often accompanied by low-grade chronic inflammation. Blackcurrants are loaded with anthocyanins, natural compounds that reduce inflammation and oxidative stress—factors that otherwise interfere with healthy metabolism and weight regulation.

4. Balances Blood Sugar

The polyphenols in blackcurrants can slow the absorption of sugars in the bloodstream, helping prevent the insulin spikes that lead to energy crashes and sugar cravings. This makes them an ideal fruit for those managing insulin resistance or PCOS.

5. Boosts Immune Function and Exercise Recovery

A strong immune system supports consistent movement and better recovery. The vitamin C and antioxidants in blackcurrants help reduce muscle soreness and inflammation after workouts, enabling better performance and more frequent physical activity.


5 Practical Ways to Use Blackcurrants for Weight Loss

Blackcurrants are versatile and easy to incorporate into a healthy eating plan—even in small servings. Here are five creative and practical strategies:


1. Supercharge Your Smoothie Bowl

Swap out high-sugar fruits like mango or pineapple for blackcurrants. Their tart flavor pairs beautifully with creamy Greek yogurt or banana.

Try this combo:

  • ½ cup frozen blackcurrants
  • ½ banana
  • ½ cup Greek yogurt
  • 1 tbsp flaxseeds
  • Splash of unsweetened almond milk
    Blend into a thick smoothie or pour into a bowl and top with oats and nuts.

🟢 Why it works: High fiber + protein = better satiety and lower net carbs.


2. Blackcurrant Tea: A Craving-Crushing Elixir

Brew dried blackcurrants or a blackcurrant herbal tea as a refreshing alternative to sugary drinks or snacks. Add a touch of cinnamon or lemon zest for flavor depth.

🟢 Why it works: Hydration is key for fat metabolism, and the natural tartness can help reduce sugar cravings.


3. DIY Blackcurrant Chia Pudding

Mash ¼ cup of fresh or thawed frozen blackcurrants with ¾ cup almond milk, 2 tbsp chia seeds, and a pinch of stevia or monk fruit. Let sit overnight.

🟢 Why it works: Low calorie, high in omega-3s and fiber—this makes for a perfect fat-burning snack or breakfast.


4. Fuel Your Workout with Blackcurrants

Eat a small handful (about 30g) of dried or fresh blackcurrants 30 minutes before exercise. This provides natural carbs and antioxidants to enhance fat oxidation during your session.

🟢 Why it works: Studies suggest blackcurrants improve endurance and fat metabolism during moderate-intensity workouts.


5. Make a Healthy Blackcurrant Jam or Spread

Simmer blackcurrants with a bit of water, chia seeds, and your preferred natural sweetener. Store it in the fridge for use on oatcakes, whole-grain toast, or even stirred into cottage cheese.

🟢 Why it works: Unlike store-bought jams, this version skips refined sugar and uses the whole fruit—fiber included.


What to Watch Out For

Blackcurrants are generally safe, but a few things are worth noting:

  • Oxalates: If you’re prone to kidney stones, consult a healthcare provider before increasing intake.
  • Blood Thinners: High vitamin K content can interfere with anticoagulant medications.

Final Thoughts: Small Berry, Big Ally in Weight Loss

Blackcurrants may not be the trendiest fruit in your grocery aisle, but they’re certainly one of the most functional. Whether you’re aiming to enhance fat metabolism, control cravings, or simply add more nutrient-rich foods to your diet, blackcurrants offer a low-calorie, high-impact solution.

So next time you’re looking for something new to support your weight loss goals, consider this underrated powerhouse. Your gut, metabolism, and tastebuds will thank you.

10 FAQs About Blackcurrants and Weight Loss

1. Are blackcurrants good for weight loss?

Yes. Blackcurrants are low in calories, high in fiber, and rich in antioxidants, which support metabolism, control appetite, and reduce inflammation—making them an excellent fruit for weight loss.

2. How much blackcurrant should I consume daily?

A moderate serving of ½ to 1 cup (50–100g) of fresh or frozen blackcurrants per day is effective for reaping benefits without excess sugar intake.

3. Do blackcurrants help burn fat?

Yes. Blackcurrants are rich in vitamin C and anthocyanins, which have been shown to increase fat oxidation, especially during moderate exercise.

4. Can I eat blackcurrants if I have diabetes or insulin resistance?

Yes. Blackcurrants have a low glycemic load and contain polyphenols that help regulate blood sugar, making them suitable for diabetics in moderation.

5. Is blackcurrant juice as beneficial as the whole fruit?

Not entirely. While juice contains antioxidants, it usually lacks the fiber found in whole fruits and may have added sugars. Whole blackcurrants or unsweetened juice are best.

6. Are dried blackcurrants healthy for weight loss?

Yes, in small portions. Dried blackcurrants are nutrient-dense but more calorie-concentrated, so limit to 1–2 tablespoons and choose unsweetened versions.

7. Can blackcurrants help reduce cravings?

Yes. The combination of tart flavor, fiber, and blood sugar stabilization can reduce sweet cravings and prevent energy dips.

8. Are there any side effects of consuming blackcurrants?

Generally safe, but people with kidney stone history or on blood thinners should consult a doctor due to oxalates and vitamin K content.

9. What’s the best time to eat blackcurrants for weight loss?

Before workouts (for energy and fat oxidation) or as part of a high-fiber breakfast/snack to enhance satiety and reduce overeating later.

10. Can I use blackcurrants in cooking or baking without losing benefits?

Yes, but keep cooking times low to preserve vitamin C and antioxidant content. Use them in smoothies, chia puddings, and low-sugar jams for maximum effect.

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Millets: The Gluten-Free Superfood

Millets: Rediscovering the Ancient Supergrain for Modern Health and Sustainability

In a world increasingly plagued by lifestyle diseases, food intolerances, and climate instability, an ancient grain is quietly making its way back into our kitchens—and onto our plates. Millets, once relegated to the margins of agriculture and diets, are now being hailed as superfoods for the future. With their impressive nutritional profile, natural resilience, and culinary versatility, millets are not just good for your body—they’re good for the planet.

This isn’t just a dietary trend—it’s a global movement. From the United Nations declaring 2023 as the International Year of Millets, to nutritionists and chefs spotlighting them on social media and menus alike, millets are having a moment—and it’s well deserved.


🧬 Section 1: The Nutritional Bounty of Millets

Millets are small-seeded grains from the Poaceae family, cultivated in Asia and Africa for thousands of years. What sets them apart nutritionally?

🔹 1. Packed with Macro and Micronutrients

  • High Protein Content: Millets like foxtail and pearl millet are excellent plant-based protein sources.
  • Rich in Minerals: They provide iron, calcium, magnesium, potassium, and phosphorus—critical for everything from blood production to muscle and bone function.
  • Loaded with B Vitamins: Including niacin, riboflavin, folate, and thiamine, supporting brain function, energy metabolism, and cellular health.

🔹 2. Superior Dietary Fiber

Millets contain both soluble and insoluble fiber, aiding digestion, regulating blood sugar, and promoting heart health. Just 100 grams of finger millet (ragi) provides nearly 15-20% of daily fiber requirements.

🔹 3. Antioxidant & Phytochemical Powerhouse

They contain:

  • Phenolic compounds: Anti-aging, anti-inflammatory, and cancer-preventive properties.
  • Phytates & Lignans: Linked with reduced cholesterol and hormone-related cancers.
  • Ferulic Acid & Catechins: Help neutralize free radicals and protect cellular integrity.

💡 Section 2: Health Benefits — Backed by Science

Millets are more than nutrient-rich—they’re disease-fighting powerhouses.

🩺 1. Blood Sugar Regulation

Due to their low glycemic index, millets slow glucose absorption—making them ideal for managing diabetes. Clinical studies show millet-based diets improve insulin sensitivity and reduce postprandial blood sugar spikes.

❤️ 2. Heart Health

  • Soluble fiber in millets reduces LDL (bad) cholesterol.
  • Magnesium relaxes blood vessels, improving blood flow and reducing blood pressure.
  • Their anti-inflammatory properties help prevent atherosclerosis.

🧠 3. Mental and Cognitive Benefits

  • Niacin and folate in millets support neurotransmitter function.
  • Magnesium aids in mood stabilization and anxiety relief.

💪 4. Bone Density and Strength

Ragi (finger millet) provides 3x more calcium than milk—supporting bone development, especially in children and older adults.

🌾 5. Gluten-Free and Gut-Friendly

Perfect for those with celiac disease or gluten intolerance, millets are easy on the gut, non-allergenic, and don’t trigger inflammation like some processed flours.


🌿 Section 3: Millets and the Planet — A Sustainable Grain

Millets don’t just benefit people—they’re a climate-smart crop.

🔹 Water-Efficient

Require 70% less water than rice or wheat.

🔹 Drought-Resilient

Can thrive in poor soil and high temperatures, making them perfect for dry zones and small-scale farming.

🔹 Low Carbon Footprint

Minimal need for chemical fertilizers or pesticides, reducing greenhouse gas emissions.

🔹 Supports Agricultural Biodiversity

There are over 20 varieties of millet, helping preserve genetic diversity in a world dominated by mono-cropping.


🍽️ Section 4: Bringing Millets Into Your Daily Diet

Millets are remarkably versatile. Here’s how to add them to every meal:

☀️ Breakfast

  • Ragi porridge with banana, cinnamon, and nuts
  • Foxtail millet upma with veggies
  • Millet pancakes using barnyard or little millet flour

🍱 Lunch

  • Bajra or Jowar roti instead of wheat
  • Millet grain bowls with lentils, greens, and tahini dressing
  • Kodo millet khichdi with moong dal and ghee

🌆 Dinner

  • Millet stir-fry with tofu and vegetables
  • Biryani with barnyard millet instead of basmati rice

🍪 Snacks & Sweets

  • Millet energy bars with seeds and dates
  • Ragi ladoos or cookies sweetened with jaggery
  • Millet puffs or crackers as healthy munchies

📚 Section 5: Popular Types of Millets and Their Benefits

MilletNutritional HighlightsBest Uses
Ragi (Finger)High calcium, iron, antioxidantsPorridge, dosa, cookies
Bajra (Pearl)Iron-rich, cooling, great for wintersRotis, bhakri, porridge
FoxtailLow GI, protein-richUpma, rice substitute, salads
BarnyardHigh fiber, low calorieFasting dishes, khichdi, pulao
KodoGluten-free, good for heart and weight lossIdli, pongal, salads
Little MilletHigh in fiber and B vitaminsUpma, pongal, millet bowls
Sorghum (Jowar)Great for gut health, lowers cholesterolRotis, flatbreads, muffins

🔚 Conclusion: Why Millets Are the Future of Food

From nourishing your body to healing the planet, millets offer a complete package. They’re ancient grains with modern relevance, offering a sustainable solution to many of today’s health and environmental challenges.

So the next time you reach for rice or wheat, consider this: a small grain can make a big difference. Swap in millets a few times a week, and you might just unlock a healthier, more conscious lifestyle—one bowl at a time.

FAQs

1. What are millets and how are they different from other grains?

Millets are a group of small-seeded grasses cultivated for thousands of years. Unlike refined grains like white rice or wheat, millets are whole grains, gluten-free, and rich in fiber, protein, and essential minerals. They’re also more environmentally resilient.


2. Are millets suitable for people with gluten intolerance or celiac disease?

Yes, millets are naturally gluten-free, making them safe and highly suitable for individuals with celiac disease or gluten sensitivity.


3. Can diabetics eat millets?

Absolutely. Millets have a low glycemic index (GI), which means they release glucose slowly into the bloodstream, helping manage blood sugar levels and reducing insulin spikes.


4. What are the most popular types of millets and their uses?

  • Ragi (Finger Millet) – Porridge, dosa, cookies
  • Bajra (Pearl Millet) – Rotis, khichdi
  • Foxtail Millet – Upma, rice replacement
  • Barnyard Millet – Fasting foods, khichdi
  • Kodo & Little Millet – Idlis, salads
    Each variety has unique nutritional benefits and culinary applications.

5. Are millets good for weight loss?

Yes, their high fiber content promotes satiety, reduces overeating, and aids digestion. Replacing refined grains with millets can support healthy weight management.


6. How can I include millets in my daily meals?

Millets can replace rice, wheat, or oats. Use them in:

  • Breakfast: Millet porridge, pancakes, or upma
  • Lunch/Dinner: Millet rotis, grain bowls, or biryani
  • Snacks: Millet cookies, puffs, or ladoos

7. Are millets safe for children and the elderly?

Yes, millets are excellent for all age groups. Ragi, for example, is rich in calcium, aiding bone development in children and preventing osteoporosis in seniors.


8. Do millets require special cooking methods?

Not at all. Millets are easy to cook—just wash, soak (optional), and boil or steam like rice. Cooking times vary slightly between types, usually 15–25 minutes.


9. Are there any side effects of eating millets?

Millets are generally safe. However, excessive consumption of raw or poorly prepared millets may hinder nutrient absorption due to compounds like phytates. Moderation and proper cooking (like soaking or fermenting) help avoid this.


10. Why are millets considered environmentally sustainable?

Millets grow in arid conditions, require minimal water and fertilizers, and have a low carbon footprint. They are ideal for sustainable agriculture, especially in regions facing climate change and water scarcity.

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Oats vs Suji: The Surprising Facts You Need to Know

When it comes to dieting, certain foods receive all the glory, while others are often overlooked. Oats, for example, are hailed as a superfood and a staple in many diet plans. But what about suji (semolina)? This humble grain is frequently ignored, despite its impressive nutritional profile. Let’s dive into a detailed comparison between oats and suji to uncover the truth about these two diet-friendly foods.

At first glance, it’s easy to see why oats are favored in the diet community. They are a rich source of protein and healthy fats, making them an excellent option for sustained energy of course but we love to adapt western culture and often ignore our own food option. However, suji holds its own with slightly more protein per serving and significantly less fat, which might appeal to those looking to reduce their fat intake.

The Case for Oats

Oats are celebrated for their high fiber content, particularly beta-glucan, which is known to lower cholesterol levels, improve heart health, and provide lasting satiety. They are also gluten-free, making them a safe option for those with gluten sensitivities or celiac disease. The healthy fats in oats contribute to brain health and help maintain balanced energy levels throughout the day.

Oats can be incredibly versatile in a diet:

  • Breakfast Porridge: A warm, filling way to start the day.
  • Smoothies: Adding oats to a smoothie boosts its fiber content.

The Underrated Suji

Despite its lower profile, suji is a nutritional powerhouse in its own right. With slightly more protein than oats and a negligible fat content, suji is perfect for those aiming for a lean diet. It’s also an excellent source of selenium, an antioxidant that helps prevent cell damage, and iron, which is essential for transporting oxygen in the blood

Suji is often seen in traditional Indian dishes:

  • Upma: A savory breakfast dish that’s both light and satisfying.
  • Halwa: A sweet treat made with ghee and sugar, offering a comforting dessert option.

Which Should You Choose?

If you’re looking for a filling, fiber-rich option: Oats are your go-to. They help in maintaining steady blood sugar levels and keep you fuller for longer periods.

If you’re aiming for a lower-fat, high-protein diet: Suji might be the better choice. It provides essential nutrients without the additional fat content, making it a lighter option for those counting calories.

Conclusion

Both oats and suji have their unique benefits and can be part of a balanced diet. Oats are great for those needing more fiber and healthy fats, while suji offers a low-fat, high-protein alternative. Instead of choosing one over the other, why not incorporate both into your diet? Each can play a role in achieving your health and fitness goals, depending on how you use them. Remember, the best diet is one that’s varied and includes a range of nutrients from different sources.

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Know the right way of Consuming Turmeric Milk

We Indians are so well familiar with turmeric spice. Turmeric is so commonly used in India that you will find it in every spice box in a typical Indian household. Rarely you will find an Indian recipe prepared without a dash of turmeric, be it your vegetables or dal preparation. 

Growing up this spice used to be an answer to all our health and skin related issues in our grandmother’s book of wellness. Whenever you fell sick or got injured, your mother or grandmother was quick to force this liquid gold aka Haldi Dhood down your throat. Whether you had chronic cold, cough or stomach related problems, turmeric was antidote to everything. Now, as adults we do realize why our elders did what they did- the science behind their humble wisdom. What was once something our mothers and grandmothers coaxed us into gulping down, has become an international health phenomenon—and all the “golden milk” “turmeric latte” available in every cafe nowadays only reinforce the fact. 

This spice provides innumerable benefits by itself but mix it with milk, and its benefits are doubled. Turmeric mixed with milk is a perfect bedtime drink that helps to reduce inflammation, poor immunity  and disturbed sleep patterns.

Below are all the reasons as to why turmeric milk should be part of your health depository. 

  1. May help fight cancer: Studies indicate that turmeric may offer some protection against cancer.
  2. Strong Bones: Nutrients in turmeric milk contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis.
  3. Reduces inflammation and joint pains: There hero component in turmeric in curcumin. It has strong antioxidants properties which helps to reduce inflammation in the body. Inflammation is a root cause of all the diseases. Having anti-inflammatory foods such as turmeric regularly can greatly reduce that risk. Also, it can help ease joint pains. Hence, it is extremely useful for people suffering from arthritis. 
  4. Helps in Cough and Cold: Consuming a glass of turmeric milk at night is the norm for most growing Indian kids, as this concoction not only provides relief from sniffles and coughs, but also protects against further infections. In fact, turmeric milk has an immediate effect on colds and coughs, as it removes excess phlegm from the body. If you are experiencing a sinus headache, a cup of turmeric milk might provide relief, as it eases mucus flow and promotes sinus drainage.
  5. Skin Benefits: Curcumin in turmeric has anti-bacterial and anti-inflammatory properties which will help in acne and clarifying the complexion. Traditionally, a glass of turmeric milk was given to brides-to-be to add glow to their complexion. For long, turmeric has been a key ingredient in skin care DIY routine for radiant and glowing skin. Turmeric mixed with fresh cream when applied as a mask on face gives an instant glow. 
  6. Induces better sleep: Turmeric milk when combined with saffron was granny’s one of the many remedies to treat insomnia. Dairy foods contain tryptophan, magnesium and zinc, which are essential for serotonin and melatonin production but its bioavailability is limited. When combined with curcumin, it is a game changer. 

Let’s see the correct way of making Turmeric Milk

The main compound in turmeric is curcumin. It makes up about 5% of turmeric. Our liver gets rid of foreign substances by making them water-soluble so that they can be excreted. That is where the role of black pepper comes. Black pepper contains piperine, which naturally helps inhibit drug metabolism. So, when the liver excretes curcumin, piperine can inhibit this process so that curcumin is not excreted. This explains how piperine can help to make curcumin more bioavailable. Research has found that consuming just 20mg of piperine per 2g of turmeric can increase curcumin absorption by up to 2000%. Hence, if you want all the benefits of turmeric milk, do not forget to add black pepper to it.

Recipe: For 1 cup

Ingredients

  1. A2 Cow’s Milk- 1 cup
  2. Turmeric Root: 1/2 inch
  3. Black pepper corns: 2
  4. Cardamom: 1
  5. Saffron: few strands
  6. Jaggery: 1 tsp or as per taste

Instructions

  • In a mortar pestle, add turmeric root, black peppercorns and cardamom. Bruise it a little. 
  • Now in a pan add milk, saffron strands and turmeric mix. Allow the milk to boil. 
  • Then add jaggery powder and allow the milk to simmer for 2 minutes. Switch off the flame. 
  • Cover and let the milk rest for 5 minutes. Sieve and serve warm. 

Notes: 

  1. Cardamom is added because it helps in digestion. It also helps to induce sleep and relieve stress or anxiety. 
  2. Saffron is added to help boost immunity and memory. It also helps to improve sleep quality and protects against flu. 
  3. You can use natural sweetener of your choice. Mishri (rock sugar) or coconut sugar works well too.
  4. Go for A 2 raw cow’s milk instead of pasteurized milk that comes in a packet or a carton. You can boil the raw milk before using it in turmeric milk.
  5. You can add other spices too like ceylon cinnamon or dry ginger powder.

I hope this recipe and information helped you. Do let us know how haldi dhood is prepared at your home. If you have any questions do let us know in the comments. We would love to hear from you. Stay happy and healthy! 🙂

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5 Herbal Teas for Better Health- Gut Friendly

Whether you are reading a book, watching your favourite show, chatting with a friend or just having a quiet me time, who doesn’t love the warmth of a good tea. 

Unlike real tea (green, yellow, white, black, oolong, and post-fermented tea) which comes from Camellia Sinensis, herbal teas are made from dried flowers, dried fruits, fruit peels, herbs and spices. They are not only delicious but have soothing, calming and health-promoting properties. Most herbals contain no caffeine, and do not have tea’s special antioxidants EGCG or the amino acid tea theanine.

Whether you are struggling with recurring bouts of bloating, acidity, indigestion, or flatulence or are looking to give your gut a much-needed break these herbal infusions can give you relief and strengthen your digestion and metabolism. In addition to that, certain herbal teas can help strengthen your heart and liver health. 

Human beings have been experimenting with herbal teas for centuries. In historical records, the Sumerians were the first group to use herbs dating back to 5,000 years ago. 1,000 years later, records mention China and India using herbals as well. India has been considered as a treasure house of medicinal and aromatic plant species. According to WHO (2000), 65% of the world’s population integrate the medicinal plant for treatment and 80% of the Indian population used plant product for treating many diseases. 

Which herbal tea you should use will depend upon your needs and body condition that will make you choose one herbal infusion over another. According to Chinese medicine, all herbals teas are separated into two categories: cooling and warming. Some herbals have stronger cooling properties, helping cut down inflammation. Warming properties help you with better blood circulation. 

Herbal teas have become very popular over the years because it is almost always caffeine free, and with gentle and mild flavors there are many choices. In this post we will discuss 5 Herbal Teas from which you can choose based on your requirement, availability and body needs. If you are an expectant mother and morning sickness is one of your major concerns give this Ginger and Herbal Blends: 5 Blends for Morning Sickness Relief a try.

To understand more about what kind of herbal teas you can have when you are pregnant, this post will give a detailed understanding about ‘why’ behind each recommendation- Herbal Teas in Pregnancy: Navigating Safety and Embracing Benefits

5 Herbal Tea Infusions 

1. Blue Tea:

Blue tea is made with Butterfly Pea flowers or Aparajita flowers. It’s not a new fad. This concoction is centuries old and has its origin in South East Asia. Thanks to travel shows and food blogging, this caffeine free tea became famous worldwide

  • Helps to aid digestion. 
  • When consumed before bedtime, it helps to promote healthy sleep.
  • Antioxidants present in blue tea can help improve skin health. 
  • Stimulates hair growth
  • Stimulates collagen production 
  • Helps to reduce anxiety and promote relaxation due to its potential interaction with neurotransmitters in the brain.

How to brew it? 

Just add 4-5 dried or fresh flowers in a cup of hot water. Cover and let it seep for 10 minutes. You can add a cinnamon stick, cardamom, star anise or honey to enhance the flavour. Finish it with some lemon juice. 

2. Rhododendron Tea: 

Rhododendron is naturally occurring plant which originated in the valley of Himalayas, Kashmir, Assam and Manipur in India and in some regions of Bhutan. This plant is acquiring a special place in the cultural as well as economic life of the people. It possess various health benefits, such as prevention and treatment of diseases associated with heart, detoxification, inflammation, bronchitis and asthma. The leaves possess effective antioxidant activity. Due to these reasons, the flower has been entitled as the national flower of Nepal and state flower of Himachal Pradesh (India)

  • It provides protection against stress and inflammation reduction
  • Helps safeguard against chronic diseases
  • Regular consumption of rhododendron can help strengthen your immunity making you less susceptible to illnesses.
  • Contribute to maintaining healthy heart. They assist in reducing cholesterol levels and lowering blood pressure.
  • Provide relief from symptoms such as bloating, indigestion and constipation.
  • Possess properties which help in congestion, ease coughs and improve overall respiratory health.

How to brew it?

Put 1 tsp of dried rhododendron flowers in a cup of hot water. Let it steep for 3-4 minutes or longer as per your liking. Add lemon juice if required. For cold infusion, let the steeped tea cool down.

Aside from the above mentioned advantages, rhododendron juice extracted from the flowers or leaves of this plant is widely used to harness its benefits. It is renowned for its properties and contributions to health. It is a hydrating beverage that proves especially beneficial in hot climates or during physical exertion. For days when hot beverages are not your thing, you can try out Masala Monk’s Rhododendron Squash (Buransh ka Sharbat) which is produced from fresh Rhododendron Flowers that are hand-picked in the foothills of the Himalayas.

3. Spiced Tea:

If you are struggling with bloating, indigestion, flatulence, acidity, or gas, this will calm down your digestive system. This tea will help to strengthen your metabolism and will help in better digestion. All these spices below have a calming effect on your digestive system. You can have it either in the morning or 30 minutes after a heavy meal.

How to brew it?

Ingredients: 

  • 1/2 tsp Cumin Seeds
  • 1/2 tsp Fennel Seeds
  • 1/2 tsp Coriander Seeds

Take 2 cups of water. Add all the ingredients above. Let it boil till it reduces to half. Sieve and sip warm. You can add lemon juice to it once it is off heat.

4. Lemongrass Tea:

I love lemongrass flavour- mild, slightly lemony and sweet. It’s not only a delightful drink but has great health benefits too. If you have lemongrass plant at home, make the most of it. It’s full of antioxidants and it’s a great healthy drink if you have water retention problems. 

  • It aids digestion due to its cooling effect esp if you have bloating problems. 
  • It can help in controlling chronic cough and cold by reducing congestion
  • It’s an amazing immunity boosting and stress relieving concoction.
  • It is a powerful diuretic, stomach and gut cleanser and helps fight water retention.

How to brew it?

Add 2-3 stalks of lemongrass in 2 cups of water. The best way to squeeze out maximum flavour from lemongrass is to use its bottom stalk and bruise the stalk slightly with a rolling pin before adding. To enhance the flavour you can try adding 2-3 pods of cardamom and 1 star anise. Reduce the infusion to half and sip warm. You can add honey or lemon slice to it while serving.

5. Orange Peel Tea:

This is one of my favourites. There is nothing more comforting than a cup of freshly brewed hot tea with citrus fragrance. Oranges are one of the healthiest fruits and their peels have great medicinal properties. There’s proven research around the effectiveness of orange peels in boosting metabolism and immunity.

  • A natural decongestant, in clearing lungs and phlegm and in also reducing allergy-causing histamine.
  • It has diuretic properties that help to eliminate excess body fluid and reduce abdominal bloating.
  • It has excellent amounts of hesperidin, a flavonoid with anti-inflammatory and antioxidant properties which improve blood circulation.
  • Because it contains excellent amounts of antioxidants, orange peel tea helps improve the function of insulin.
  • It’s anti-inflammatory and anti-oxidants can protect and improve liver function.

How to brew it? 

Take a tbsp of fresh or dried orange peel without the white part. It is recommended to prioritize organic versions of the fruit, as these are less likely to contain pesticides. Boil the water in a kettle or pot. Turn off the heat, and add the orange peels. Infuse for 5 to 10 minutes and then strain and drink without adding sugar or sweetener. To enhance the taste I like to add a small piece of cinnamon stick to it.

Takeaway

All these herbal infusions have tremendous health benefits when made a part of your lifestyle. But these herbal infusions are in no way a magic potion or a replacement for your medication. If you are suffering from some ailment, keep your doctor in loop before trying anything new. While you have these infusions, keep in mind that you must make necessary changes in your lifestyle to reap the health benefits. Eat smart and move more to stay healthy.