Nutrition & General Wellness

Coconut is the fruit of the coconut palm (Cocos nucifera), valued across South and Southeast Asia for its water, flesh, milk and oil. In Ayurveda and everyday nutrition, coconut is traditionally used to support hydration, digestion and skin nourishment, and its oil and flesh are commonly used in cooking and topical skincare. This guide explains its traditional uses, nutrition and safety considerations.

Urad dal, also known as black gram (Vigna mungo), is a protein-rich pulse widely used in Indian cooking and in Ayurvedic dietetics. It is traditionally valued as a nourishing food that may support digestion, physical strength, and skin and hair health when eaten as part of a balanced diet. It is commonly cooked as dal, ground into batter, or used as a paste in traditional skin and hair care.

Makhana, also called fox nut or gorgon nut, is the popped seed of Euryale ferox, an aquatic plant of the water lily family. It is eaten as a light snack, cooked in curries and desserts such as kheer, and traditionally included in food taken during religious fasts. It is also valued in vegetarian diets as a low-fat source of plant protein and carbohydrate. Ayurveda describes it as a cooling and nourishing food.

Sabudana generally refers to cassava-based tapioca pearls in India. It is sometimes called sago, although true sago is made from starch obtained from the sago palm. The dry white pearls are soaked and cooked until soft and translucent. In India, sabudana is commonly eaten during fasting and included in soft or light meals during illness or recovery because it is bland, soft when cooked and rich in carbohydrate. It provides energy but contains very little protein, fat, fibre, vitamins or minerals.

Apricot (Prunus armeniaca), known as khubani in Hindi, is a small, golden-orange stone fruit with soft, sweet-tart flesh and a thin, velvety skin. It is eaten fresh or dried and used in jams, desserts and cooking. It provides dietary fibre, potassium and carotenoids such as beta-carotene and is included in traditional diets in many regions.

Muskmelon (Cucumis melo), known in India as kharbuja, is a sweet, juicy summer fruit from the gourd family. It is made up of roughly 90 percent water and supplies vitamin C, vitamin A and potassium. In Ayurveda it is regarded as a cooling, hydrating fruit. It is eaten fresh, juiced or added to salads, and is valued mainly for hydration and everyday nourishment during hot weather.

Grapes are small, juicy fruits of the vine Vitis vinifera, eaten fresh, dried as raisins, or pressed into juice. Known in Ayurveda as Draksha, they are valued as a sweet, cooling fruit and are a source of natural sugars, water, fibre, vitamin K, potassium and antioxidant polyphenols such as resveratrol. This article covers their nutrition, uses, benefits, sensible servings, side effects and precautions.

Anjeer, or fig, is the fruit of the Ficus carica tree, eaten fresh or dried. It is valued for its fibre, potassium and calcium, and in Ayurveda it is traditionally used to support digestion and relieve constipation. Dried anjeer is much sweeter and more energy dense than fresh, so it is best eaten in small amounts. Most people eat 2 to 3 dried figs a day.

Masoor dal, also known as red lentils, is a widely eaten legume in Indian cooking. It is valued for its nutritional content and in Ayurveda for its protein, fibre and iron content, and is traditionally used to support digestion and general wellness. Masoor dal is eaten as a cooked dal, and its powder is also used topically as a natural skin exfoliant. It is generally well tolerated, though people with legume allergies or kidney disease should take care.

Soybeans are a protein-rich legume and a key source of high-quality vegetable oil. They are one of the few plant foods containing omega-3 fatty acids, especially alpha-linolenic acid, making them a great choice for heart health. Rich in biotin, soybeans provide nutrients comparable to vegetables, fruits, and meats. Soybean also supports metabolism, which may aid in healthy weight management, and helps regulate blood sugar by improving insulin secretion through its antioxidant properties. Globally, soybeans are grown on 50 million hectares and account for 35% of vegetable oil production.