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Tag: Functional

10 Functional Drinks To Combat Pollutions Effects On The Body
Air pollution poses significant health risks, contributing to respiratory diseases, cardiovascular issues, and oxidative stress. Functional drinks-beverages enriched with nutrients and bioactive compounds-can help mitigate these effects by detoxifying the body, boosting immunity, and reducing inflammation. Here’s a look at how specific functional drinks can combat pollution’s harmful effects. The lungs are among the most vulnerable organs to air pollution. Exposure to pollutants like particulate matter (PM2.5), nitrogen dioxide (NO2), and ozone can cause oxidative stress, inflammation, and respiratory issues. Functional drinks-nutrient-enriched beverages-can support lung health by reducing inflammation, enhancing detoxification, and strengthening the immune response. Here are some functional drinks that can help protect and rejuvenate the lungs against the effects of pollution.

Also Read: 10 Surprising Diet Tips That Will Protect Your Lungs From Pollution

How Functional Drinks Help:
- Antioxidant Support: Neutralizing free radicals generated by pollution exposure.
- Detoxification: Supporting the liver and kidneys to eliminate toxins
- Anti-Inflammatory Effects: Reducing inflammation caused by particulate matter.
- Respiratory Health: Alleviating the impact of pollutants on the lungs.
While choosing functional drinks suited to support lung health, we looked for Key Ingredients Beneficial for Lung Health. Antioxidants: Neutralize free radicals to protect lung tissue. Anti-Inflammatory Compounds: Reduce swelling in airways. Detoxifiers: Support the removal of pollutants and toxins. Mucolytics: Help in thinning mucus and clearing the respiratory tract.

Functional Drinks for Lung Health

1. Turmeric Milk (Golden Milk)
- Key Ingredients: Turmeric (curcumin), black pepper, milk (dairy or plant-based).
- Benefits: Curcumin in turmeric has potent anti-inflammatory and antioxidant properties that protect lung tissue from pollution-induced damage.
- How to Prepare: Warm milk with 1 tsp turmeric and a pinch of black pepper for better curcumin absorption.
2. Amla (Indian Gooseberry) Juice
- Key Ingredients: Fresh amla juice, honey.
- Benefits: Amla is rich in Vitamin C, which boosts immunity and acts as an antioxidant to reduce oxidative stress in the lungs.
- How to Prepare: Blend fresh amla with water, strain, and sweeten with honey if needed. Consume fresh.
3. Ginger-Lemon Tea
- Key Ingredients: Ginger, lemon juice, honey, water.
- Benefits: Ginger helps reduce inflammation and soothes airways, while lemon provides Vitamin C for immune support.
- How to Prepare: Boil ginger slices in water, strain, and add lemon juice and honey. Drink warm.
4. Green Smoothie
- Key Ingredients: Spinach, kale, pineapple, ginger, lemon, and water.
- Benefits: Leafy greens like spinach and kale are rich in chlorophyll, which helps detoxify the body. Pineapple contains bromelain, a natural anti-inflammatory enzyme.
- How to Prepare: Blend all ingredients with water until smooth.
5. Beetroot and Carrot Juice
- Key Ingredients: Beetroot, carrot, apple, and ginger.
- Benefits: Beetroot is high in nitrates, which improve oxygen delivery to the lungs, while carrots provide Vitamin A for lung tissue repair.
- How to Prepare: Juice beetroot, carrots, and apple together. Add ginger for flavor and additional anti-inflammatory benefits.
6. Tulsi Tea (Holy Basil)
- Key Ingredients: Fresh or dried tulsi leaves, water, honey.
- Benefits: Tulsi has adaptogenic and antimicrobial properties that help clear respiratory pathways and support lung function.
- How to Prepare: Boil tulsi leaves in water, strain, and add honey. Drink warm.
7. Moringa Infusion
- Key Ingredients: Moringa powder or fresh leaves, water, lemon.
- Benefits: Moringa is a powerhouse of antioxidants and anti-inflammatory compounds that protect the lungs from pollution-induced stress.
- How to Prepare: Brew moringa powder in hot water, strain, and add a squeeze of lemon for taste.
8. Pineapple and Mint Juice
- Key Ingredients: Fresh pineapple, mint leaves, and water.
- Benefits: Pineapple’s bromelain helps reduce mucus in the lungs, while mint provides a soothing effect on the respiratory tract.
- How to Prepare: Blend fresh pineapple and mint leaves with water. Strain and serve chilled.
9. Herbal Steam Tea
- Key Ingredients: Eucalyptus, peppermint, and chamomile.
- Benefits: These herbs open airways, ease breathing, and reduce irritation caused by pollutants.
- How to Prepare: Brew the herbs in hot water, strain, and inhale the steam while sipping.
10. Green Tea with Lemon
- Key Ingredients: Green tea, lemon juice, honey.
- Benefits: Green tea is rich in epigallocatechin gallate (EGCG), a powerful antioxidant that protects lung cells. Lemon adds Vitamin C for added antioxidant support.
- How to Prepare: Brew green tea, add lemon juice, and sweeten with honey if desired.
Photo Credit: Unsplash

Lifestyle Tips to Complement Functional Drinks
- Stay Hydrated: Adequate hydration helps maintain mucus production, which traps pollutants.
- Avoid Smoking: Smoking exacerbates lung damage caused by pollution.
- Practice Deep Breathing: Strengthens lung capacity and expels toxins.
- Include Antioxidant-Rich Foods: Complement functional drinks with a diet high in fruits, vegetables, and whole grains.
- Limit Sugar: Excess sugar can promote inflammation and counteract the benefits.
- Include Probiotics: Drinks like kefir or kombucha improve gut health, which is linked to better detoxification.
Also Read: Weight Loss: All About Detox Diet, When To Detox, Best Healthy Detox Recipes For Breakfast, Lunch And Dinner

Functional drinks tailored to enhance lung health can be an effective strategy to combat the harmful effects of pollution. Rich in antioxidants, anti-inflammatory compounds, and detoxifying agents, these beverages can support respiratory function, reduce inflammation, and fortify the body’s defenses. Incorporating them into your daily routine, along with a healthy lifestyle, can help mitigate the impact of pollution on lung health.
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November 30, 2024
Get An Extra Boost Of Nutrition With Functional Foods – Your Secret Shield Against Chronic Diseases

Functional foods go beyond providing basic nutrition and nutrients; they offer health benefits that can protect against chronic diseases. While whole foods provide essential carbohydrates, proteins, fats, vitamins, and minerals for overall health, functional foods contain unique compounds that provide additional advantages. This concept gained prominence in the 1980s in Japan when the government funded research to explore the impact of certain foods on human health. In 1991, Japan introduced the “Foods for Specialized Health Use (FOSHU)” category, allowing certain foods to be approved by the government and carry the FOSHU seal on their labels.

Also Read: Why Functional Beverages Are Trending In The World Of Health, And Why It’s Time To Embrace Them

Health Benefits Of Functional Foods:

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Functional foods are rich sources of antioxidants like carotenoids, flavonoids, lycopene, anthocyanin, and polyphenols, which combat free radicals and protect against brain damage, ageing, cataracts, and cancers. They also play a role in reducing and controlling inflammation, a key factor in various chronic health issues.

Additionally, functional foods provide probiotics, which enhance immunity. Foods containing prebiotics also act as functional foods by nourishing beneficial gut bacteria, preserving gut integrity, preventing infections, and aiding in sugar regulation, reducing the risk of cardiovascular diseases.

5 Functional Food Components And Nutrients:

1. Dietary Fibre:

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Dietary fibre increases bile salt excretion, which reduces cholesterol, promotes regular bowel movements, removes toxins from the body, regulates blood sugar, and helps with weight control. Sources include whole grains, millet, nuts, legumes, vegetables, and whole fruits.

Also Read:5 Soluble Fibre-Rich Foods That Experts Recommend For Diabetics

2. Omega-3 Fatty Acids:

These fats are known for their cardiovascular benefits, reducing triglycerides, LDL-cholesterol levels, and the risk of blood clot formation, while also boosting immunity. Sources include walnuts, chia seeds, flaxseeds, salmon, trout, and tuna.

3. Isothiocyanates:

Found in cruciferous vegetables, these compounds reduce the risk of cancers of the stomach, breast, liver, oesophagus, lung, small intestine, and colon. They also protect against stomach cancers related to helicobacter pylori and heart diseases. Sources include broccoli, brussels sprouts, watercress, cabbage, cauliflower, and kale.

Also Read:Beyond Salad And Sabzi: 5 Healthy Ways To Consume Leafy Greens

4. Flavonoids:

These pigments found in plants offer antioxidant, antiallergic, antiviral, antitoxic, antifungal, antibacterial, and anti-inflammatory properties. They are linked to the prevention of heart diseases, diabetes, neurodegenerative diseases, and potential cancer treatment. Sources include dried parsley, red onions, cranberries, asparagus, blackcurrants, and various teas.

5. Probiotics, Prebiotics, Synbiotics:

Probiotics are live bacteria that enhance gut flora and maintain gut integrity. Prebiotics are the food for these beneficial bacteria, usually indigestible fibres, and have demonstrated anticancer and antiviral properties. Foods providing both are called synbiotic sources. Probiotic sources include yogurt, buttermilk, pickles, kimchi, and kefir. Prebiotic sources include fruits, vegetables, and whole grains.

This list is not exhaustive, and compounds like polyols, phytoestrogens, soy proteins, and carotenoids have specific functions for enhancing health. Notably, these compounds are most effective when consumed as whole foods, as they work synergistically with other natural compounds and nutrients. Therefore, consuming whole, fresh foods is the most beneficial approach for harnessing the power of functional foods.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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October 2, 2024
Feed Your Mind: The Top 5 Functional Foods For Enhanced Cognitive Health

Who doesn’t want a sharp mind and a stellar memory? Functional foods – those that offer health benefits beyond basic nutrition – are gaining popularity for their potential to boost brainpower and delay cognitive decline. Packed with bioactive compounds like omega-3 fatty acids, antioxidants, flavonoids, and polyphenols, these foods can enhance your mental acuity. Let’s dive into some delicious brain-boosting foods and explore fun and tasty ways to incorporate them into your diet.
Bioactive compounds in functional foods play a crucial role in supporting brain health. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, are essential for brain development and function. These fats contribute to the structural integrity of brain cells and possess anti-inflammatory properties that protect against cognitive decline. Studies have shown that regular consumption of omega-3 fatty acids can improve memory and reduce the risk of Alzheimer’s disease.
Also Read: Want To Reduce Risk Of Cognitive Decline? Eat Mushrooms, Says Study

Photo Credit: iStock

Antioxidants, present in fruits, vegetables, and nuts, protect brain cells from oxidative stress, a key factor in aging and neurodegenerative diseases. Flavonoids, a type of antioxidant found in berries, tea, and dark chocolate, have been shown to enhance cognitive performance by improving blood flow to the brain and reducing inflammation. Polyphenols, found in foods like apples, onions, and red wine, also offer neuroprotective benefits.

Functional Foods For Brain Health:

1. Fatty Fish

Think of fatty fish like salmon, trout, and sardines as your brain’s best friend. High in omega-3 content, these fish can keep your brain sharp and focused. Aim to include fatty fish in your meals at least twice a week for a significant cognitive boost.

Photo Credit: iStock

2. Berries

Berries like blueberries, strawberries, and blackberries are not only delicious but also packed with antioxidants and flavonoids. These compounds improve memory and delay brain aging. Toss a handful of berries into your breakfast cereal, smoothies, or salads for a tasty brain boost.

3. Nuts And Seeds

Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are excellent sources of omega-3 fatty acids and antioxidants. Snacking on a mix of nuts and seeds or adding them to yoghurt and oatmeal can support brain health.

Photo Credit: iStock

4. Dark Chocolate

Yes, chocolate can be good for you! Dark chocolate, with at least 70% cocoa content, contains flavonoids, caffeine, and antioxidants that can enhance brain function by increasing blood flow to the brain. Enjoying dark chocolate in moderation can provide cognitive benefits.

5. Leafy Greens

Leafy greens like spinach, kale, and broccoli are packed with antioxidants, vitamins, and minerals that support brain health. Including leafy greens in salads, smoothies, and side dishes can help protect against cognitive decline.

Photo Credit: Unsplash

Practical Dietary Tips:

Incorporating functional foods into your diet can be a fun and flavorful adventure. Start your day with a smoothie made from kefir, banana, spinach, flaxseeds, and a handful of berries for a brain-boosting breakfast. For lunch, a salad with mixed greens, walnuts, and grilled salmon offers a balanced meal rich in omega-3 fatty acids and antioxidants.
Snacks can also be nutritious and beneficial for cognitive health. Dark chocolate squares, a handful of almonds, or a yogurt parfait with mixed berries are excellent choices. For dinner, consider a salmon fillet with a side of steamed broccoli and quinoa to ensure a nutrient-dense meal that supports brain function.
Also Read: Beware! Extreme Low-Carb Diets May Speed Up Ageing And Lead To Cognitive Decline
Functional foods play a significant role in enhancing cognitive health and preventing neurodegenerative diseases. By incorporating foods rich in omega-3 fatty acids, antioxidants, flavonoids, and polyphenols into your diet, you can support brain health and improve cognitive performance. Embracing these dietary recommendations can lead to a sharper mind, better memory, and a reduced risk of cognitive decline, promoting overall well-being and a higher quality of life. So, let’s toast to brain health with a delicious dark chocolate treat and enjoy the journey to a healthier mind!

About The Author: Manvi Lohia is a registered dietitian and Head of Holistic Health and International Business, at Ekaanta.

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October 2, 2024