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India Beauty Foods

The nutrient in foods are reflected in all four components of beauty: skin, hair, nails, teeth, and eyes.

For starters, we should adopt good eating habits

1). Avoid Saturated fats, and trans-fats

2). Avoid refined flour products, and minimize simple carbohydrates

3). Drink about 8 cups of water per day.

4). Eat a balanced diet comprising of whole grains, fresh and cooked vegetables, fresh fruits, low-fat dairy products, cooked dried beans, nuts and seeds, trimmed meats, skinless fowl, eggs, and seafood.

Lacto-vegetarian foods

1. Vegetable Curries

Do Not peel vegetables, they provide Silica. Choose green leafy vegetables (Spinach, Mustard green), orange and red color vegetables (Pumpkin, Sweet potatoes, Beets, Tomatoes), green red and purple Bell Peppers (Simla Mirch)

- Aloo Palak (made with un-peeled potatoes)

- Baingan Bharta (Mashed un-peeled eggplant)

- Sarson Saag (Mustard green)

- Kaddu (unpeeled Indian Pumpkin, Butternut squash)

- Bhindi (Okra), Karela (Bitter gourd), Simla Mirch (Bell Peppers0

2. Raw Vegetables, Raw Fruits and juices

Cooking kills digestive enzymes, and reduces some of the vitamins and antioxidants. Cooking may not impact the minerals significantly.

- Include at least one serving of raw vegetables.

Spinach, Carrots, Bell Peppers (Simla Mirch), Cucumbers, Celery, Tomatoes

- Choose citrus, and red to blue color fruits

Mausambi (Sweet Lime), Guava, Blueberries, Papaya

Pomegranate Juice, Plum Juice

3. Dairy Products

Raita made with Yogurt (with live culture), Un-peeled grated cucumbers, raw onions

Chach (Skimmed buttermilk with live culture)

Paneer Tikka

4. Dried Beans

- Cholay (chickpeas), Rajma (Red kidney beans), Mah Dal (Black Matpe/beans)

- Sprouted Moong Beans. Provides bio-available Zinc

5. Carrots Carrots Carrots

Carrots are included as a line item by themselves for their nutritional value as beauty food.

Raw carrots, Carrot juice, Fermented carrots (Kanji), Gajar Palak Curry

6. Nuts and seeds

- Eat a handful of un-salted dry-roasted (or raw) peanuts and Almond. They are high in Biotin that promotes the growth of healthy nails and hair

- Cashews, Pistachios, Pumpkin Seeds, Sesame seeds

- Walnuts and Flaxseeds are source for Omega 3

7. Whole grains

- Naan (Leavened with yeast and yogurt whole-grain wheat)

- Brown Basmati Rice

Non-Vegetarian

Meats Fowl and Eggs

The thigh and leg portion of the animal has more Zinc than the other parts of an animal. Organs have high amount of Iron. Eggs have perfect protein profile

- Eggs

- Chicken Curry (made with skinless thighs and legs)

- Mutton Curry (made with Shank)

- Kaleji Fry (Chicken or Mutton liver)

Seafood

- Oysters have the highest concentration of Zinc

- Tuna (Chura), and Raavas (Indian Salmon) are loaded with Omega 3, and Vitamin D

- Clams (Teesrya), Mackerel (Bangda), Sardines (Pedvey)