Health Benefits of Pumpkin Seeds for Kids

Most of us know pumpkin as the fruit used for decorating Jack-o’- lanterns for Halloween, but other than just being a decorative fruit or vegetable, pumpkin offers numerous health benefits to your kids. Pumpkins get a lot of attention for a good reason. This winter squash is not a vegetable, but rather a healthy fruit that also contains nutritious edible seeds. The origin of pumpkin is not known but there is evidence that pumpkins were grown in Mexico and North America about 5000 to 7000 BC. Apart from Mexico, pumpkins have also been found on almost all the continents except for Antarctica. Today, the biggest producers of pumpkin are the United States, Canada, India, China and Mexico. Native Americans have long been using pumpkin seeds both for dietary and medicinal purposes. There are numerous health benefits of pumpkin seeds for kids. These health benefits can range from improved brain development, help in getting sound sleep, improved liver health, possesses antimicrobial properties, improved urodynamics and supply of essential vitamins and minerals. Though there are various benefits of pumpkin seeds, yet they are not recommended for infants. The reason is that there is a risk of choking with pumpkin seeds. The risk of allergy for pumpkin seeds is less. But, if your kid has an allergy for seeds or nuts such as cashew, pistachio, Brazil nuts, hazel nuts, peanuts, sesame seeds, etc, then perhaps you might have to rethink about giving pumpkin seeds. Consult your pediatrician before giving pumpkin seeds to your child.

 When can I start giving pumpkin seeds to my kids?

You can start giving pumpkin seeds to your toddler once he/she has strong enough teeth to chew regular solid food, which can usually be between 1 ½ years of age to 2 years of age. This is the age at which your baby has teeth strong enough to chew solid substances and more often the child is ready to eat adult meals, more or less. If you are still worried whether or not your child can chew the seeds, then you could simply grind the seeds and give it a kind of peanut butter consistency and start adding it to his or her diet. For this, you will need seeds in large quantities. You can prepare and store it in a jar. As your child grows older, you could make the consistency crunchier. An important thing to keep in mind is that when you start collecting these seeds from pumpkin fruit, make sure that before you serve the seeds to your child or if you’re trying to make a paste out of it, you need to remove the outer husk or layer that surrounds the seed. Although this is a time-consuming process, considering the benefits your child can get, it is worth the effort.

 Pumpkin seeds benefits for kids

Improves Brain Development: Pumpkin seeds are a great source of omega 3 and omega 6 fatty acids. These fatty acids are highly recommended for kids because of brain development. Brain development in children is as essential as the development of the rest of the body and this is one of the most important health benefits of pumpkin seeds. (Foods for your child’s brain development?)

Promotes sound sleep: Another benefit of pumpkin seeds is that they promote proper sleep in kids and adults. A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Tryptophan is an essential amino acid which helps in producing serotonin and this in turn gets converted into melatonin which is a hormone that helps in getting better sleep. If your kid has trouble sleeping, having a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit, may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option. (Why is sleep so important for your child’s brain development?)

Possesses Antimicrobial Properties: Pumpkin seeds also possess antimicrobial properties. Studies suggest that pumpkin seeds are effective in controlling bacteria such as S. aureus, E. coli and P. aeruginosa.

Improves Urodynamics: Traditionally, pumpkin seeds have been used for regulating passage of urine. Recent studies have confirmed that pumpkin seed oil can reduce bladder pressure, increase bladder compliance and reduce urethral pressure.

Rich in antioxidants: Antioxidants are compounds produced in your body or naturally found in some foods that scavenge or neutralize the effects of cell damage by potentially harmful molecules known as free radicals. Pumpkin seeds are a rich source of antioxidants. (What are antioxidants?)

High in magnesium: Magnesium is one of the top four abundant minerals in the body. So, any deficiency of this mineral will easily reflect in daily life. Magnesium is key in formation of bones, maintaining blood flow and keeping stress low. It also brings relief to girls who suffer from menstrual cramps, leg cramps and irritable mood. For kids who deal with Asthma, which is on a rise due to hazardous air quality levels, magnesium can help. This marvelous mineral has calming effects and hence aids in reducing hyperactivity and lack of focus in kids. Daily intake of magnesium is necessary to maintain stock of the mineral in the body. Pumpkin seeds are a rich source of magnesium, with 150 mg in a 1-ounce (28-gram) serving. (Why is magnesium important for your child?)

Strengthens the liver:  The unsaturated fats present in pumpkin seeds are good for strengthening the liver. Studies suggest that a mixture of pumpkin and flax seeds can reduce liver damage. (How to prevent liver disease in kids?)

Loaded with zinc: Zinc is considered an essential nutrient which means that the body cannot produce or store it. For this reason, it is very important to add zinc in your daily diet. Zinc is required for numerous processes in the body like gene expression, growth and development, immune function, protein synthesis, wound healing to name a few. Pumpkin seeds are a good source of zinc. (How can zinc help with hair and skin health?)

Rich in phosphorus: The health benefits of Phosphorus include supporting bone growth, aiding healthy digestion, eliminating toxins from the body, combating fatigue and weakness, preventing arthritis and osteoporosis and ensuring a healthy brain function.Phosphorus is found in high amounts in pumpkin seeds. 

High in Potassium: Potassium is one of the seven essential macro minerals. The human body needs potassium to support the heart, the muscles, and the transmission of messages through the nervous system. Pumpkin seeds are rich in potassium. Potassium basically acts as an electrolyte and it is less harmful than sodium which is also an electrolyte. In most of our diets and also in our children’s diets, the presence of potassium is becoming very less and the presence of sodium is increasing rapidly which needs to be corrected. (How can potassium rich food help the bones?)

 Pumpkin Seed Nutrition Facts:

In addition to this, other benefits of pumpkin seeds for kids are that they contain various other nutrients required by the body. They are a great source of healthy fats, vitamin K, magnesium, manganese, zinc, copper, and phosphorus. Here’s a better look at the overall nutrition provided by one ounce (28 grams) of dried, roasted seed kernels. 

According to The National Nutrient Database, the nutritional profile of Pumpkin Seeds includes:

NutritionValue per 100 gNutritionValue per 100 g
Protein30.23 gCarbohydrates10.71 g
Fat49.0 gDietary Fiber6.0 g
Calories559 kcalWater5.623 g
Calcium46 mgCopper1.3 mg
Iron8.82 mgMagnesium592 mg
Manganese4.54 mgPhosphorus1233 mg
Potassium809 mgSodium7 mg
Zinc7.81 mgNiacin4.98 mg
Vitamin B60.143 mgCholine63 mg
Folate58 mcgVitamin C1.9 mg
Vitamin A16 IUVitamin E2.18 mg
Vitamin K7.3 mcgThiamine0.273 mg
Riboflavin0.153 mgPantothenic Acid0.75 mg
Nutrition of Pumpkin Seeds

Recipe: Pumpkin hummus/ spread/sauce with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Ingredients:

  • 1 cup pumpkin puree (yes! you can puree raw or after roasting )
  • 1 cup chickpeas
  • 3-4 garlic cloves
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 tablespoon olive oil (optional)
  • 2 tbsp Lemon juice
  • Salt and pepper for taste
  • Coriander chopped for garnish

Procedure:

  • Combine ingredients in a food processor or blender and mix until smooth. Garnish.
  • Serve with roti, wrap, bread, crackers, pasta or pizza sauce or raw vegetables.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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Tips to Increase Your Child’s Height

Every parent wants their kids to be taller than them. Children grow at their own pace and the rate of their growth is also different, some kids gain height in early years while others in their late teenage years. But generally both girls and boys are likely to gain 2 inches in height every year. The height of the kids depends upon many factors as listed below:

Genetics: Genetics play an important role in determining a kid’s height. They got their physical characteristics from their parents, all aspects of their personality such as , height, weight, body structure, skin , hair and eye color, all influenced by their parents genes. Usually taller parents have taller kids and vice versa.

Nutrition: After genetics nutrients is the main factor on which the height of the kids depends, as everything the body needs comes from the food we eat. Malnutrition can lead to many deficiency diseases that can adversely affect the child’s growth and development. (How to keep track of daily kids nutrition?)

Exercise and outdoor activities: Outdoor activities and regular exercise helps kids to grow well and reach their developmental milestones on time. If they regularly play outdoors or do some exercise daily, it will help keep them healthy by strengthening their immune system. (How to control the weight of the child?)

Hormones: Growth hormones play an important role in a child’s physical growth. These are made in pituitary gland and are crucial hormones for growth. If the production is low due to any health condition it will adversely affect the children’s height. (Foods that are good to balance the hormones?)

Sex: boys and girls grow in different rates. Males tend to be taller than females. Even males continue growing for longer than females.

Tips to increases kid’s height

Balanced diet: You are what you eat, your personality is the mirror of your diet. The foods that kids consume have to be healthy so that they grow up to be tall. A balanced diet is one which includes protein, carbohydrates, fats, vitamins and minerals in correct proportions. Minerals like calcium and potassium are key for bone development which is required to be taller. Also keep a check on the consumption of processed foods as it adversely affects the kid’s growth. (Nutrition tips for toddlers?)

Exercise and yoga: Outdoor play and exercise must be part of a kid’s lifestyle. There are some exercises which help in gaining height like stretching, as it helps elongate the spine and also improves the posture of the child at all times. Hanging from the bar also helps the spine elongate, which is important to be taller. The next exercise for gaining height is skipping, in which the body stretches entirely and promotes the overall growth in the kids. Swimming is another sport or exercise which keeps your child active and energetic, it’s a full body exercise which involves lots of stretching which helps kids to grow taller. Apart from these exercises you can also motivate your child to do some yoga poses, which is an age-old practice and helps children to make them taller. Some of the asanas are surya namaskar and chakrasana, which are proven to have positive effects on a kid’s height. (What kind of supplements should healthy kids eat?)

Good sleep: Sleep is the golden chain that ties your health and body together. Proper sleep is one of the most important factors in your kids overall development and an essential part of a healthy lifestyle. Sleeping releases a growth hormone called HGH, which plays an important role in increasing height. The effects of sleep deprivation (insufficient sleep) can lead to many developmental issues. (How is sleep linked to brain development and what foods help in better sleep?)

Sunlight: Sunlight is the great source of vitamin D, which helps in muscle and bone growth and development that is crucial for a kid’s height. Vitamin D also helps your body to absorb calcium from the foods and aids in strengthening the bones. So always encourage our child for outdoor activities, so that they get a daily dose of vitamin D through the sun. (What foods are a good source of calcium and vitamin-D?)

Posture: Posture of your child has a great impact on their height, as slumping can put unnecessary pressure on the spine. A good posture not only elevates stress and pain in neck and back but it can change your physical height also. Always interrupt your child to sit and walk straight when you see them slouching.

Kids are growing fast and gaining height so their Calcium needs are also high. One of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Vitamin D helps the body to absorb calcium and works with it to build strong bones and increase height. It moves calcium from the intestine to the bloodstream and into the bones. From age 9 – 18 children need more calcium to meet the daily recommended intake. Interestingly, it is only till mid-20s that kids can improve their bones and increase height, which will last them a lifetime

Foods to increase height :

Cow’s milk and its products: It is the most commonly consumed type of milk and naturally a good source of many nutrients like calcium, protein, phosphorus and Vitamin B2. In several countries, it is fortified with vitamin D because milk doesn’t naturally contain vitamin D, but is one of the most widely used calcium rich foods for kids. These two work together to keep the bones strong. There are some dairy products made of cow’s milk like cheese, yogurt which are a good source of vitamin D. All of these play a role in increasing the height of kids.

Egg yolk: Eggs are one of the highest natural sources of vitamin D. Just one whole large egg provides 50% of vitamin D required for the day. It helps to maintain strong bones and teeth. Those who can may opt for fish (salmon, sardines) also as a source of vitamin D. Egg is the food if you are looking for height gainer foods.

Moringa: Moringa is a superfood. It has 3 times more calcium than milk which makes it an excellent food to treat weak or damaged bones and also one of the best non-dairy sources of calcium. Some studies also indicate that moringa can heal damaged bones thus making it a must have calcium rich foods for bones. Dried moringa leaf powder has 17 times more vitamin D than fortified milk. In addition to this, it’s a fix for digestion troubles, immunity and iron.

Ragi: Ragi is also one of the foods high in calcium and vitamin D.  It is said that no other plant source provides calcium the way ragi can, making it one of a popular non-dairy sources of calcium. It also has vitamin D and along with calcium, it can help in improving bone strength. It is a whole grain that is gluten free also and can be used in baking cakes and cookies.

Potassium rich food: If the child eats lots of comfort-food, then consuming Potassium rich foods (banana, spinach, cucumber, peas, and sweet potato) will save Calcium from being robbed from the bones.

Almonds: Amongst all the nuts, almonds are the highest in calcium. One ounce of almonds or about 22 almonds, provides 8% of the recommended daily intake of calcium. (Iyurved’s Daily Nutrition Chocolate and Savoury spread made of Almond and 6 other nuts and seeds)

Seeds: Many seeds are good sources of calcium. For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the recommended daily intake, while the same serving of sesame seeds packs 9% of the recommended daily intake. In addition to calcium, chia seeds are also rich in omega 3 fatty acids.

Vegetables: Cabbage, mustard (sarson leaves), broccoli & ladyfinger are a good source of calcium.

Lotus seeds/ Makhana: Makhana or lotus seeds are grown in Asian countries and considered as a power food. Makhana is an excellent source of many important nutrients. It is loaded with protein, fiber, calcium, magnesium, iron, phosphorus and carbohydrates. Just a bowl of makhana is a great snack for kids. (Recipe to make Makhana ice cream)

Recipe of Nut and Seed Sweet with dates and hidden herbs

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

  • ¾ cup water 
  • 6 dates or fig or mix
  • 2 tbsp jaggery (add more for sweetness)
  • 2 fresh cardamom powder 
  • 1 handful cashews
  • 1 handful almonds
  • 1 handful hazelnut
  • 1 handful walnuts
  • 1 handful sunflower seeds
  • 1 handful pumpkin seeds
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1/2 cup Milk 
  • 2 tbsp ghee

Roast nuts and seeds slightly. Let them cool before making powder in grinder. Soak dates in hot water for 5 minutes and purée it.  Now cook dates puree and remaining water along with jaggery in NON STICK pan. Once the syrup becomes thick and starts becoming a darker colour (in 5-7 minutes), add Iyurved’s 5 herbs and 7 nuts savoury spread (order here) and the powder of all the nuts and seeds to the pan. Add milk. Add ghee. Now keep stirring till the mixture starts to come together and becomes like a dough (5-7 minutes). It will start coming off the edge of the pan and become like a big ball. Switch off gas. Add cardamom powder to the mixture and mix. 

You can add any nut or seed you like. Add more milk if required to cook the whole mixture. 

Take butter paper and apply some ghee to it and spread the mixture on it. Let it cool outside or refrigerate once sightly cool. Cut in any shape. Serve!

Sorry for the quick, partly eaten photo. My elder one couldn’t wait 🙂

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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How to increase breast milk: 7 foods to eat

Giving birth to a baby is altogether a new journey for a woman. A new chapter in life with a new character MOTHER. The bonding between a mother and a child is pure and pious. During early days of motherhood, the main concern of a mother is whether she is producing enough breast milk for the baby or not. Every cry of the baby makes her restless, thinking that maybe he/she is not getting enough milk. The first five to six weeks are crucial for a first time mom to understand and find a proper routine. It is the same time when the body is regulating a healthy supply of breast milk. Though there are small numbers of mothers who are not able to produce enough breast milk, still it is a common fear. There are some tips and foods which can help to increase breast milk production. Before that all we have to understand are the causes for low breast milk supply.

Reasons of low breast milk supply

Delay: Separation of mother and baby due to some medical conditions can affect milk production. If the mother is unwell after delivery or the baby needs to get admitted to a special care nursery, it delays the breast feed and hence the body stops producing enough milk.

Poor attachment: Some mothers have flat or inverted nipples which makes it difficult for the baby to suck milk properly. This may cause poor attachment to the breast. Sleepy babies due to having jaundice at birth time and lip or tongue tie are some other causes which detach babies to get required milk supply from breast feed.

Schedule: Baby needs to get fed whenever he/she demands. Scheduling or making a time table to feed the baby can result in low breast milk production.

Skipping: Some mothers prefer breast feed and formula feed for their babies.  But skipping breastfeed and depending more on formula can lead to low supply of breast milk.

Contraceptive pills: To escape from fear of getting pregnant again, some women start taking contraceptive pills that contain oestrogen. This affects breast milk production.

Smoking: Smoking can also obstruct the production of milk. It can also pass through the negative effects of nicotine to babies through feed. Further in life babies may face a range of health problems due to this bad practice.

Ways to increase breast milk production

Demand and supply: Breastfeed your baby often as the body makes milk on the law of demand and supply. The more you breastfeed, the more your body get signal to produce milk. By nursing your baby every two to three hours you can be able to naturally increase your breast milk supply.

Breast pump: Power pump is a great way to boost up your breast milk production. This empties your breast fully and Indicates body to make more milk.

Proper diet: A nursing mom should take proper care of her food intake. It is the most effective way to increase milk supply. Lactating mom must organise her drinking and eating of a proper balanced meal throughout the day as nothing can hold milk supply faster than being hungry and dehydrated. (Easy source of protein for mothers)

Breastfeed from both sides: During the early days it is advised to feed your baby 8-12 times in a day. Always try to feed the baby from both sides. If it is not working, you can use a pump on the other side. It will stimulate more milk production.

Rest and sleep: Proper rest and a good sleep time can help your body to boost milk supply. After you deliver the baby, your breast milk supply starts to build up.  Many factors such as proper nutritious diet, hydration and relaxation influence this process. Lactation cookies play an important role to increase milk production in lactating mothers. Some foods that promote milk production are used to make these cookies. These are the best things to include in a new mom’s diet to overcome low milk supply issues. (How does sleep help a child with brain development?)

Foods to increase breast milk

Fenugreek seed:  Fenugreek is a herb that is most often used to increase milk production in nursing mothers. It is reported to be the best galactagogue( food to increase breast milk ) for mothers. It affects the activation of sweat production and as mammary glands belong to the same category that has been just modified due to some hormonal stimulation, it boosts the production of breast milk. It is considered as one of the best foods that promote milk production. (Nuts and seeds that help with milk production)

Oatmeal: As oatmeal is high in iron, it is considered to be one of the great foods to increase breast milk. Iron deficiency (maternal anemia) can result in low milk supply in nursing mothers. Including oatmeal in a new mom’s diet can help to boost up milk supply. (Ways to increase a child’s appetite)

Fennel seeds: It is commonly used in lactation cookies. Fennel seeds are considered as one of the foods to increase breast milk supply from ages.  It contains estrogen-like compound that enhance milk production. It can also help to increase milk volume which can promote weight gain in babies. (Foods that help a child with digestion)

Moringa: Moringa is known as an excellent galactagogue. In a study it is found to have an effective result on breast milk production. It is full of nutritional goodness and due to this, even lactation experts recommend adding moringa in diet to induce lactation. Though it is best to consume fresh moringa leaves, soaking moringa powder in water and consuming it can also ensure the absorption of nutrients much more efficiently. It is one of the best foods to increase breast milk. (Foods that help with eyesight of kids)

Garlic:  Garlic has been used as herbal treatment to increase breast milk production. It has sulphur compounds, vitamins and minerals and amino acids and has been used as medicine in Indian culture. Its odor gets transmitted through breast milk and found to make babies suck milk better. (Home remedy for cough)

Nuts: Nuts provide energy to a breastfeeding mother to stay active throughout the day. It is the best snack to include in a breastfeeding mother’s diet. It is believed that almonds, walnuts and cashews help to boost up milk production in lactating mothers. A new study suggested that consumption of nuts while breastfeeding can help to protect babies from developing allergies.

  • Sesame seeds: Sesame seed is one of the best foods that promote milk production in nursing mothers. It is a rich source of calcium which is the most important nutrient for breastfeeding mothers.

Recipe of Quinoa Corn and Peas Poha (beaten rice)

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food tasty and nutritious with herbs and nuts.

Ingredients:

  • 1 cup quinoa, washed, soaked 1 hour
  • Ghee or oil
  • Curry leaves
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 small chopped onion
  • ½ cup peas
  • ½ cup corn
  • 1 pod garlic shopped
  • salt and pepper

Method:

  • Heat oil in pan
  • Add curry leave, and seeds, let splutter
  • Add onion, garlic, saute
  • Add peas, corn, sauté’
  • Add quinoa
  • Add1/4 cup water
  • Add salt and pepper
  • Cover and cook or pressure cook till 1 whistle
  • Serve!

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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What does Sugar or Bread do to your Kid’s bones?

During the early years, the bones of kids develop and grow while also being depleted at the same time. If the consumption of calcium, Vitamin D and other required minerals are sufficient, the health of bones will be positive. If the consumption of required vitamins and minerals are less, the depletion of bones will soon take over resulting is much weaker bones and easy fractures. (What are some bone building foods?)

We have already talked about how refined Sugar harm our body. Now, lets see how it can damage the bones too.

Sugar can be consumed in many forms like Bread which is extremely high in added sugar and one of the most staple food in every household for kids. Other common sources of sugar are white sugar, brown sugar, cane sugar, cookies, candy, donut, cake, canned drinks, packed juices, bottled shakes and smoothies, granola bars, sauces, jams and many others. Such intake on a regular basis can deplete four of the best bone-friendly nutrients from your child’s body. (Why are antioxidants good and which foods have them?)

Calcium + Phosphorous

Calcium combines with phosphorous to make calcium phosphate which is most important component for our bones. When sugar is consumed, there is acid that’s released in the body. In order to balance this acid, calcium is extracted from the bones resulting in Calcium deficient weaker bones. (What are some easy to feed calcium rich foods?)

Vitamin D

Vitamin D assists in absorption of Calcium by the bones. Consumption of sugar increases an enzyme that degrades vitamin D and thereby also results in reduced absorption of calcium by the bones. Double whammy!

Vitamin C

Vitamin C helps to make collagen and also delays the decaying process of bones. Sugar intake restricts the absorption of this vitamin into our body cells resulting in weaker bones. (How to reduce iron deficiency in kids through food)

Magnesium

Magnesium works on keeping the bones strong. Sugar strips the body of magnesium too by releasing it out through urine. (What are some Magnesium foods for kids?)

Recipe: Pumpkin hummus with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Ingredients:

  • 1 cup pumpkin puree (yes! you can puree raw or after roasting )
  • 1 cup chickpeas
  • 3-4 garlic cloves
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 tablespoon olive oil (optional)
  • 2 tbsp Lemon juice
  • Salt and pepper for taste
  • Coriander chopped for garnish

Procedure:

  • Combine ingredients in a food processor or blender and mix until smooth. Garnish.
  • Serve with roti, wrap, bread, crackers, pasta or pizza sauce or raw vegetables.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Read more blogs:

VITAMIN D, CALCIUM AND KIDS: ARE THEY BUILDING STRONG BONES?

One of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Bones also serve as the calcium bank of the body. Sometimes people get confused between vitamin D and calcium. Vitamin D helps the body to absorb calcium and works with it to build strong bones. It moves calcium from the intestine to the bloodstream and into the bones. If you are thinking that your child is getting enough vitamin D only by drinking milk, then you may be partially correct. Recent study shows that most of the children are not getting essential vitamins and minerals, and especially vitamin D. Some children with low vitamin D complain of pain in the legs and body. Very low vitamin D can lead to soft bones, causing rickets, a bone softening disease and also increase the risk of bone fracture in children. From age 9 – 18 children need more calcium to meet the daily recommended intake. Interestingly, it is only till mid-20s that kids can improve their bones which will last them a lifetime. Sunshine is considered as the natural source of vitamin D in the body. Every cell of our body has vitamin D receptors. So, if your child is in the sunlight three times a week for about 15-20 minutes he/she will get enough UV rays to produce vitamin D. Not just bones and teeth, vitamin D builds immunity in the body and fights off attacking viruses and bacteria.

FOODS HIGH IN CALCIUM AND VITAMIN D:

Cow’s milk and its products: It is the most commonly consumed type of milk and naturally a good source of many nutrients like calcium, protein, phosphorus and Vitamin B2. In several countries, it is fortified with vitamin D because milk doesn’t naturally contain vitamin D, but is one of the most widely used calcium rich foods for kids. These two work together to keep the bones strong. There are some dairy products made of cow’s milk like cheese, yogurt which are a good source of vitamin D (How is it used in the rest of the world?)

Cereals: In comparison to other natural resources, fortified corn flakes and oat meals or granola mixes may provide less vitamin D, but still they can be a good way to boost the vitamin D levels. These cereals can be consumed together with milk or yogurt to achieve both calcium and vitamin D for the body. The most important check to make here is the sugar levels in the cereal. Added sugar intake can adversely impact calcium and vitamin D levels. (how does sugar impact bones?)

Egg yolk: Eggs are one of the highest natural sources of vitamin D. Just one whole large egg provides 50% of vitamin D required for the day. It helps to maintain strong bones and teeth. Those who can may opt for fish (salmon, sardines) also as a source of vitamin D.

Banana: The yummy bananas are a great source of magnesium, which plays an important role in activating vitamin D in the body. Journal of the American osteopathic Association, suggests that- it is essential to consume the recommended amount of magnesium to obtain the optimal benefits of vitamin D. So while bananas don’t have vitamin D directly, it enables absorption. In addition, bananas are also a great source of quick energy (simple carbs) and prebiotic fibre (for digestion) for kids. Win-win!

Moringa: Moringa is a super food. It has 3 times more calcium than milk which makes it an excellent food to treat weak or damaged bones and also one of the best non dairy sources of calcium. Some studies also indicate that moringa can heal damaged bones thus making it a must have calcium rich foods for bones. Dried moringa leaf powder has 17 times more vitamin D than fortified milk. In addition to this, it’s a fix for digestion troubles, immunity and iron. (Some easy ways to moringa)

Ragi: Ragi is also one of the foods high in calcium and vitamin D.  It is said that no other plant source provides calcium the way ragi can making it one of a popular non-dairy sources of calcium. It also has vitamin D and along with calcium, it can help in improving bone strength. It is a whole grain that is gluten free also and can be used in baking cakes and cookies.(Easy nutritious ragi recipe)

Mushroom: Mushrooms are a rich ‘plant’ source of vitamin D. Researchers has found that we can increase levels of vitamin D even more by exposing mushrooms to the sun for 10-15 minutes. Mushrooms can be consumed either directly or also in the form of dried mushroom powder, which can be used throughout the year, even when the season of mushroom has passed. For kids who are picky and don’t particularly enjoy eating mushroom, using the powder is an easy option. You can hide it in any batter or dough to make pancakes, wraps, bread, paratha, pizza. (Easy pizza recipe to hide mushroom powder)

Recipe for Ragi Dough:

  • 1 cup ragi
  • 1 cup whole wheat or sorghum
  • ¾ cup shredded cheese or cottage cheese or paneer
  • 4 tbsp Moringa powder
  • Salt as per taste
  • ½ Beetroot puree (optional)
  • Water for kneading

Mix all together into a soft dough. Roll out flat breads/ parathas. Eat directly with yogurt or fill it up like a wrap with some spread and veggies.

(Recipe for easy and healthy spreads)

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What does Refined Sugar do to your Kid’s bones?

During the early years, the bones of kids develop and grow while also being depleted at the same time. If the consumption of calcium, Vitamin D and other required minerals are sufficient, the health of bones will be positive. If the consumption of required vitamins and minerals are less, the depletion of bones will soon take over resulting is much weaker bones and easy fractures.

We have already talked about how refined Sugar harm our body. Now, lets see how it can damage the bones too.

Sugar can be consumed in many forms like Bread which is extremely high in added sugar and one of the most staple food in every household for kids. When we buy bread, we must look at the ratio of fibre to carbs given at the back label of the bread. For a more fibrous and less refined bread, this ratio must be 1:10 at least. If it is 1:5 that’s even better for health. There is an easy recipe of fibrous bread given below.

Other common sources of sugar are white sugar, brown sugar, cane sugar, cookies, candy, donut, cake, canned drinks, packed juices, bottled shakes and smoothies, granola bars, sauces, jams and many others. Such intake on a regular basis can deplete four of the best bone-friendly nutrients from your child’s body.

Calcium + Phosphorous

Calcium combines with phosphorous to make calcium phosphate which is most important component for our bones. When sugar is consumed, there is acid that’s released in the body. In order to balance this acid, calcium is extracted from the bones resulting in Calcium deficient weaker bones.

Vitamin D

Vitamin D assists in absorption of Calcium by the bones. Consumption of sugar increases an enzyme that degrades vitamin D and thereby also results in reduced absorption of calcium by the bones. Double whammy!

Vitamin C

Vitamin C helps to make collagen and also delays the decaying process of bones. Sugar intake restricts the absorption of this vitamin into our body cells resulting in weaker bones.

Magnesium

Magnesium works on keeping the bones strong. Sugar strips the body of magnesium too by releasing it out through urine.

99% of the Calcium is stored in Bones and Teeth. If calcium is needed elsewhere, it is taken from the Bones. Hence it becomes imperative to keep 100% stock of calcium and consume everyday. The more bones will lend calcium, the more weak they will become. It is said that Osteoporosis is a disease that manifests in old age.

Studies indicate that roughly 50% kids don’t meet the daily Magnesium requirement. Magnesium is one of the top four abundant minerals in the body. So, any deficiency of this mineral will easily reflect in daily life. Magnesium is key in formation of bones. We only build bones until mid-20s and hence it becomes crucial to build strong bones and teeth to last us a lifetime.

Every single cell in the body requires Vitamin D. Body can also produce this through cholesterol exposure to sunlight. However, deficiency of Vitamin D is common in kids and results in weaker bones and muscles, fatigue and body pain among others. Vitamin D has to be consumed with fat (oil). For e.g. Cheese has vitamin D and fat both so its a great food to meet this nutrition.

Recipe: Millet Bread with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

  • Recipe for Fibrous Bread:
  • Ingredients:
  • 1.5 tsp yeast
  • 2 tsp Molasses or jaggery or coconut sugar
  • 1 ½ cups warm water (or little more)
  • 1 cup Sorghum flour
  • 1/2 cup Amaranth flour
  • 1/2 cup Potato starch or Wholewheat Flour
  • 1 tsp Salt
  • 1/4 cup Chia seeds (grind into powder)
  • 1/4 cup Psyllium husk (Isabgol)
  • Combine Ingredients in a bowl
  • Make sticky dough
  • Cover the dough in the bowl with dry towel and a lid and leave to rise double or 2 hours in a dark place
  • Preheat at 200 celsius for 5 minutes
  • Transfer dough to a surface. Use lots of any dry flour and roll to shape dough into a log and tuck in the sides to make it fit the bread loaf pan (grease the pan if necessary).
  • OR can also bake dough in a pie round shape (see left pic)
  • Add sesame seeds on top of the bread for added nutrition (optional)
  • Slit dough top with sharp knife
  • Bake at 200 celsius for 60-70 minutes at lower/middle rack
  • Once done, leave to cool completely on a rag outside.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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6 SCIENCE BASED HEALTH BENEFITS OF MORINGA OLEIFERA

Moringa oleifera is a multipurpose herbal plant used as food and also for medicinal purposes. Moringa food contains more nutrients than any other single food source. It supports an overall child growth by providing nutrition for brain, bones, eyesight, immunity, skin & hair, digestion. Backed by scientific research, it has gained massive respect worldwide for the health and healing benefits it possesses.

Millions of people use Moringa as a supplement in the form of powder or tablet or tea. In certain parts of Asia, this plant is consumed as a fresh vegetable, almost everyday. For parents struggling to keep up with the daily nutrition of their child, this miracle food tops the list. Moringa could single handedly deliver most of the nutrition for the day, making the task of feeding healthy food way less challenging.

  • Eye Health: Moringa oleifera contains beta-carotene (how to preserve vitamin A in food?), lutein, zeaxanthin, vitamin C and vitamin E. These nutrients can preserve eyesight and also reduce the risk of eye diseases. Moringa powder is the richest common food in lutein and zeaxanthin. There isn’t a recommended daily intake for beta-carotene. Scientific data shows that about 3-6 mg of beta-carotene per day is good. Scientists found the amount of beta-carotene in Moringa powder to be about 28.5 mg per 100g.
  • Antioxidants: They are compounds that act against free radicals in our body (what are free radicals?). 46 kinds of antioxidants including Vitamin A, C, E have been found in the leaves of Moringa that prevents or delays body damage from naturally occurring oxidative stress from lifestyle and food intake, mental stress, pollution etc.
  • Complete Nutrition: Almost every part of the Mooring tree is used for medicinal or nutritional purposes. Just 1 tbsp of Moringa leaf powder is equivalent to 60g of fresh leaves which contains 6 grams of protein, 70% of the daily required vitamin B6, 50% of vitamin C, 36% of iron, 33% vitamin A and 25% of magnesium and many others. All these nutrients help to keep the immunity high, alert brain, high energy, reduced stress, strong bones and muscles. (What vitamins do kids need?)
  • Bone Health: Consuming a healthy diet that contains adequate amount of vitamins and minerals like calcium, magnesium, phosphorus, potassium, vitamin D, K are extremely important in preventing bones disorders. Moringa has 3 times more Calcium than milk making it an excellent food to treat weak or damaged bones. Some study indicates that Moringa can also heal damaged bones. (How to preserve bones?)
  • Skin & Hair: Moringa being an excellent source of antioxidants like vitamin A, C , E helps to block the oxidation (what is oxidative stress?) of healthy tissues, thus delaying the ageing process. In ancient times, Moringa leaf powder was applied on cuts and wounds for quick heal and removal of any marks. Health problems or nutritional deficiencies can hinder hair growth and cause several hair problems. Moringa powder contains all the required vitamin and minerals, essential nutrients conductive to healthy hair. It also contains the amino acid Methionine which supplies sulphur to your hair, thus preventing hair loss.
  • Stomach Ailments: Moringa has found to help in some stomach disorders such as constipation, gastritis. The antibiotic and antibacterial properties of Moringa along with its high vitamin B content helps with digestion. Moringa contains over 40 anti-inflammatory compounds that reduce bloating, gas and constipation. (Which food is the best for digestion?)
  • Mood: Moringa is especially beneficial in treating severe mood disorders such as stress, anxiety and depression, which is increasingly becoming common amongst kids too. It also reduces the feeling of fatigue by giving the required boost to your energy because of its high Vitamin B, iron and protein content. It is also packed with tryptophan, an essential compound that regulates appetite, sleep, mood swings and helps the body to produce relaxation hormones called serotonin. (How can kids sleep better?)

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Walnut: 5 reasons why kids should consume everyday

Survey of 150 parents reflected on the top concerns they had for their kids. Some of the concerns, mentioned below, can be improved with the consumption of just a single nut- Walnut! Consuming 2-5 walnuts for kids aged 3 to 15 years is enough to aid daily nutrition.

Brain: Walnut a high source of good fat Omega-3 which aids in brain development and maintaining good blood flow to the brain. The vitamin Bs present in the nut increase memory and cognition.

Immunity: High in Vitamin E antioxidant, walnut helps to fight of virus that attack the body and reduce free radicals.

Bones: Walnuts are rich in Magnesium and manganese which is crucial for bone development & strength and absorption of calcium in bones.

Anxiety/ Stress: Vitamin B, Omega3 and magnesium in walnut contribute towards a healthier nervous system, and keeping the stress levels and irritability low. Antioxidant Vitamin E also reduces the anxiety levels in kids.

Overall Growth: Walnut is a complete source of nutrition. The variety of vitamins and minerals present in the nut contribute to keeping high level of energy and good blood flow in the body. As a rich source of Biotin (Vit B7), walnuts are excellent for hair growth and health. Vitamin E in the nut supports healthy eyesight and supports formation of collagen resulting in younger and healthier looking skin.

Recipe for Chocolate Walnut balls

Let’s try to make every food tasty and nutritious with herbs and nuts. We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.

We are happy to introduce our range of nutritious & tasty products for kids!!

Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

  • In a grinder take
  • 3 soft dates without seed,
  • 1 small banana,
  • 2 handful walnuts,
  • 2 tablespoon coco powder,
  • ¼ tsp cinnamon powder,
  • 2 tablespoon peanut butter or Iyurved’s 5 herbs and 7 nuts spread (order here)
  • pinch of salt
  • Grind them well in a paste and add some shredded coconut or almond flour to make a soft dough mix well.
  • Apply oil on your palm and make small balls and coat them with some finely chopped nuts. Eat this healthy snack for sweet cravings.

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Read more about Peanut, Almond, Organic food and Allergy below:

How to revive the Medicinal property of GHEE?

Ghee has always received special attention. From being considered a medicine to now being under the lenses (for being a saturated fat). The previous generations still consider Ghee to hold healing and digestion/ gut fixing ability.

Over the course of decades, the process of making Ghee has evolved. The modern method requires cream from milk to be heated until all the milk solid has settled and fat has been separated.

  • Traditionally, ghee was made with yogurt. Yogurt was set in clay pots to preserve and enhance the nutrients (calcium, phosphorus, iron, zinc, sulphur etc). It is then hand-churned to extract butter from it, leaving the whey (lactose) behind. This butter is simmered over a gentle heat to release the fat which is Ghee. This Bilona method of making ghee requires more quantity of cow’s milk compared to that of modern methods.

As you age, your body naturally starts to product less lactase (enzyme required to tolerate lactose from dairy). As a result of this, bloating, indigestion etc can happen with the consumption of dairy products, even if you were always a dairy lover. Traditional Ghee is lactose free and also a carrier of gut friendly bacterias (probiotic) because of being fermented (made of yogurt). These bacterias produce an advanced nutrient called K2 which aids in stronger bones.

In addition, this Ghee is also high in Vitamin A (good for Eyes and Immunity) and Omega 3 and 6 (good for Brain). It also portrays an excellent ratio of Omega3: Omega6 (1:4) making it a safer/ nutritious choice. No other commonly used oils have this ratio resulting in health damages.

A ghee made from desi cow’s milk yogurt using Bilona method is ideal for consumption.

Recipe for Nutty balls

Great for Immunity, Brain Development, Muscle strength and Digestion

  • 50g shredded coconut (frozen or fresh)
  • 2 dates
  • 4-5 fig
  • 3 cardamom powdered
  • 100g Fresh paneer/ cottage cheese or cashew nut butter (mashed)
  • Honey or jaggery powder (more sweetness, if necessary)
  • 3 tbsp ghee (if not using cashew nut butter)
  • Fresh 200ml milk or nut milk (if necessary to bind)
  • Roasted nuts and granulated once cool
    • 10 cashew
    • 2 pecan
    • 10 almonds
    • 5 walnuts

No need to powder the nuts unless you or your child can’t eat otherwise. Mix all ingredients together with hand and then add milk as much as required to make round balls.

If you are a vegan, then use nut milk, nut butter instead of milk, ghee and cottage cheese (paneer).

Serve! Store in refrigerator.

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