Cultivate a Hobby to live a Happy Life

You surely have heard many people saying that they have nothing to do or they are bored as they are unable to understand what to do in their time. You might have observed so many people irrespective of their age, spending time watching television, mobiles or sleeping.

Is this something that is not disturbing enough? This way most of us are pushing ourselves and our minds and bodies into an inactive state which can be very dangerous. If you are done with your daily routine, chores, and school homework, it will be better if you let yourself pursue a hobby. It is said that an ‘empty mind is devil’s workshop’. In fact, it is better to use every minute of your life well than to feel sad, and bored and let negative thoughts linger in your mind.

Hobby and Well-being

Having a hobby can be a great way to improve your overall happiness and well-being. Hobbies can provide a sense of achievement, give you something to look forward to, and offer a great creative outlet.

It's essential to find a hobby that you enjoy and that fits into your habits, likings and lifestyle so that you stick to it. Hobbies can offer a wide range of benefits for both your physical and mental well-being.

Some of the benefits of having a hobby include:

1.     Stress relief: Hobbies can provide a way to relax and de-stress from the pressures of daily life.

2.     Improved mental health: Hobbies can help to improve mood, reduce symptoms of depression and anxiety, and boost self-esteem.

3.     Increased creativity: Hobbies that involve creative activities, such as art or music, can help to develop creativity and problem-solving skills.

4.     Improved physical health: Hobbies such as gardening, hiking, or sports can help to improve cardiovascular health, increase strength and flexibility, and promote overall physical fitness.

5.     Increased sense of accomplishment: Completing a hobby project or achieving a goal can provide a sense of accomplishment and boost self-confidence.

6.     Social connections: Hobbies can provide an opportunity to meet like-minded people, form friendships, and join communities of people with similar interests.

7. Personal growth: Hobbies can help you learn new skills, challenge yourself and push your boundaries.

8. Sense of Purpose: Hobbies can also give you sense of purpose, something to look forward to and a reason to get up in the morning.

When to start a hobby

There is no specific age at which a person should start a hobby. Hobbies can be beneficial for people of all ages, from children to adults. However, the type of hobby that is suitable may vary depending on the age of the person.

·       Hobbies for Kids

For children, hobbies such as drawing, coloring, building with blocks, or playing with dolls can be developmentally appropriate and help foster creativity and imagination. As children age, they may be interested in more structured hobbies such as sports, music, or theater.

·       Hobbies for Adults

For adults, the possibilities for hobbies are endless and can range from traditional hobbies such as reading, writing, and gardening to more modern hobbies such as blogging, podcasting, and coding. The key is to find a hobby that you enjoy and that fits into your lifestyle, regardless of your age.

·       Hobbies for the Elderly

Hobbies can be especially beneficial for elderly people as they can provide a sense of purpose, improve physical and mental health, and help to combat feelings of isolation and loneliness. For older adults, hobbies can help to maintain cognitive function and keep the brain active, which can help to reduce the risk of developing age-related conditions such as dementia.

Some examples of hobbies that may be suitable for older adults include:

Gardening: This hobby can provide a sense of accomplishment, promote physical activity, and encourage social interaction.

Reading: This hobby can help to improve cognitive function and provide a sense of relaxation.

Knitting or crocheting: This hobby can help to improve dexterity, reduce stress and encourage social interaction.

Painting or drawing: This hobby can help to improve creativity and provide a sense of accomplishment.

Photography: This hobby can be enjoyed both indoors and outdoors, it can help to improve memory and provide a sense of purpose.

Traveling: This hobby can help to stimulate cognitive function, improve physical health and provide a sense of adventure.

It's important to note that older adults may have different needs and abilities, so it's important to find a hobby that is suitable for their individual situation. It may be helpful for older adults to consult with their doctor or a therapist before starting a new hobby to ensure that it is appropriate for their health and fitness level.

Procrastination and Hobby

Procrastination or the act of delaying things for too long can hinder the pursuit of a hobby for the lack of motivation. Some people may be afraid of failing at a hobby or not being good at it. This fear can lead to procrastination, as they may avoid starting a hobby in order to avoid the potential disappointment of not being successful.

Some people may be perfectionists and spend too much time planning and preparing instead of taking action and starting a hobby. Procrastination may be a sign of poor time management skills and someone may be putting off starting a hobby because of a lack of a clear plan to fit it into their schedule.

Procrastination can be overcome by setting clear goals, breaking down the task into smaller manageable chunks, creating a schedule, and focusing on the benefits of the hobby. It can also be helpful to identify and address the underlying cause of procrastination, such as fear of failure or lack of motivation.

Hobbies you can recommend to your friends

The best hobbies to recommend to your friends depend on their interests and abilities. However, some popular hobbies that may be worth recommending to your friends include:

Hiking or camping: This hobby can be enjoyed by friends who love the outdoors and physical activity. It can also be a great way to bond and spend quality time together.

Board games or card games: This hobby can be enjoyed by friends who love social interaction and competition. It can also be a great way to spend time together and improve problem-solving skills.

Crafting or DIY: This hobby can be enjoyed by friends who love creativity and working with their hands. It can also be a great way to create unique gifts for loved ones.

Cooking or baking: This hobby can be enjoyed by people who love food and experimenting with new recipes. It can also be a great way to learn about different cultures and cuisines.

Fitness or workout: This hobby can be enjoyed by friends who want to improve their physical health and well-being. It can also be a great way to bond and hold each other accountable.

Volunteer work: This hobby can be enjoyed by friends who want to give back to their community and make a positive impact. It can also be a great way to learn new skills and meet new people.

Book club: This hobby can be enjoyed by friends who love reading and discussing literature. It can also be a great way to expand one's knowledge and improve critical thinking skills.

Music: This hobby can be enjoyed by friends who love music and want to learn how to play an instrument or sing.

Gardening: This hobby can be enjoyed by friends who love nature and want to learn how to grow their own food.

Ultimately, it's important to recommend hobbies that align with your friends' interests and abilities, and that they can enjoy and benefit from.

 

While hobbies can be enjoyable and provide a welcome distraction from daily responsibilities, excessive urge to pursue hobbies can become a problem if it interferes with other important tasks or responsibilities. To strike a balance, it's helpful to set priorities and create a schedule. Use hobby time as a reward and set limits on how much time you allow yourself to spend on a hobby to avoid overindulgence.

 

 

Probiotics and Prebiotics

 Probiotics and prebiotics

Post-pandemic, with health and healthy food being emphasized a lot, we try and keep exploring a whole lot of foods before adopting them in life. A few such types of healthy food are probiotics and prebiotics food as they are known for their benefits on gut health. They are available in the market as supplements mostly, and considering their effectiveness for our health it will be better if we take them as naturally as possible. Let’s find out more about probiotics and prebiotics and what is their natural source.

What are probiotics?

Probiotics are living microorganisms that are likely to have health benefits when consumed or applied to the body. The most common types of microorganisms used as probiotics are lactic acid bacteria and Bifidobacterium, although other bacteria and certain yeasts are also used.

They are found in yoghurt and other fermented foods, dietary supplements, and beauty products.

Probiotics generally help your body digest food and keep bad bacteria from getting out of control and making you sick. They help create vitamins in the body and support the cells that line your gut to prevent bad bacteria that you may have consumed (through food or drinks) from entering your blood.

What are Prebiotics?

Prebiotics are a form of dietary fibre that feeds the “friendly” bacteria in your gut. Prebiotics are specialized plant fibres. They act like fertilizers that stimulate the growth of healthy bacteria in the gut.

Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fibre and resistant starch. Prebiotics are found in foods such as whole grains, bananas, green vegetables, onions, garlic, soybeans and artichokes.

Probiotics vs Prebiotics

Probiotics are beneficial bacteria, and prebiotics is food for these bacteria. Both prebiotics and probiotics are important for human health. However, they have a varied role to play in our health. Probiotics are live bacteria found in certain foods or supplements that can provide numerous health benefits. Whereas prebiotics is substances that come from carbs (mostly fibre) that the human body can’t digest. The beneficial bacteria in your gut eat this fibre and digest it. The gut bacteria perform many important functions in the body.

Prebiotics are also generally more robust than probiotic supplements. Many probiotics die off when they come in contact with stomach acid or heat. Prebiotics feed the good bacteria already living in your gut without getting destroyed during digestion.

Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut healthy.

Source of Prebiotic Food

Foods that are high in prebiotic fibre include vegetables like legumes, beans, and peas, fruits like bananas and many other food products. Oats, bananas, berries, asparagus, artichokes, garlic, leeks and onions provide enough prebiotics to our gut.

Bananas 

Bananas are beneficial for the gut and contain naturally occurring fibres that help increase good bacteria and reduce bloating. Among their prebiotic properties, bananas contain about 60–80% of their carbohydrates as indigestible carbohydrates (resistant starch, cellulose, hemicelluloses, and lignin), which contain prebiotic properties.

Papaya

Papaya is one of the most beneficial fruits you can eat for gut health due to its high amounts of beneficial digestive enzymes. They soothe the gut and assist with the digestion of proteins and fats. These tropical fruits help to crowd out bad bacteria in the gut and are a good source of prebiotics.

Custard apple

Custard apple is considered a prebiotic as it is high in fibers, which helps digestion, prevents constipation, and detoxifies our body. They have antioxidant properties that make them beneficial for heart and brain health and may help lower cholesterol.

Broccoli and other vegetables

These vegetables of the cruciferous family are on the list of prebiotic food in India as they are rich in fiber. So it is recommended that you include cruciferous vegetables like cauliflower, Kale, Brussels sprouts, and cabbage regularly in your diet.

Source of probiotic food

Curd

Curd is a natural probiotic, the intake of which can be beneficial for the immune system. Probiotics provide good bacteria to the gut, thus improving gut health. A healthy gut can give you stronger immunity as 70% of immunity is handled by your gut.

Milk as Probiotic

Pasteurized milk can be a healthy addition to your diet. Due to its high content of probiotics, it keeps your digestive system running smoothly and improves your body's natural defenses. These beneficial bacteria may also aid in combating depression, anxiety and other mental disorders by regulating your mood.

Paneer 

Indian cheese, or paneer, is a rich source of probiotics. The bacteria which is used to make paneer a milk product is lactobacillus. You can consume raw cottage cheese with black pepper or add it to your salads for its milky flavor, this adds beneficial bacteria to the gut.

Apples

Apple is the best probiotic. An apple contains about 100 million bacteria, a more diverse range than any dietary supplement. Apple eaters who swallow the inner core not only get extra fibre, flavonoids and flavour, but they also get about 10 times more bacteria than people who discard the rough bits at the centre.

Pickles

Pickles are probiotics as they are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour.

Pickles are a great source of healthy probiotic bacteria, which may improve digestive health. They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting.

 Why probiotics are needed?

Most viruses and diseases that we face often come from unbalanced bacteria in our gut. However, using probiotic food and drinks will regulate your gut bacteria and enhance your overall health. It's a great way to help you maintain a healthy lifestyle.

The most common question about probiotics is whether it is ok to take probiotic supplements every day. The general answer is yes, it's safe, and usually recommended, to take them daily. Probiotics are a natural supplement and not a medicine. They can be taken in any form be it fruit, dairy product or supplements.

 

 

How to Declutter Your Mind

 Decluttering a Cluttered Mind

Many unnecessary thoughts clutter your mind and they need to be decluttered. Just like our cupboards and cabinets, you need to declutter your mind from time to time to take out negative thoughts. 

The human mind goes through different phases during a lifetime. However, It expresses happiness but sometimes hides sadness from others. Sometimes agony, heartbreak, jealousy, negativity, sadness and pain and many more negative thoughts get buried in our minds. We keep thinking but they don't let us live normally. 

To free your mind from mental chaos you need to get rid of all the mental baggage. In fact, a cluttered mind creates low-level stress that keeps on growing.

Characteristic of a cluttered mind

1, Anxiety

Anxiety is a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. It can be a normal reaction to stress, public speaking or taking a test. Anxiety is also an indicator of underlying disease when it becomes excessive, all-consuming and interferes with daily living.

Anxiety keeps a person anxious all the time. The person never gets to relax easily. In fact the cluttered mind full of anxiety constantly signals to your brain that your work is never done. You keep on going and doing your work endlessly. Clutter makes you anxious because you feel stuck in a pile of work that never ends and makes you feel vulnerable.

2, Trouble in sleeping

Causes of sleeplessness may sometimes include aging, too much stimulation before bedtime (such as watching television, playing video games, or exercising), and consuming too many cups of tea or coffee. It may be due to stress, travel, illness, or other temporary interruptions to your normal routine.

 However, if you regularly have problems getting to sleep at night, wake up feeling exhausted, or feel sleepy during the day, you may be suffering from a sleep disorder. It can take a serious toll on your mental and physical health, including your mood, energy, and ability to handle stress.

Ignoring sleep problems and disorders can lead to weight gain, car accidents, impaired job performance, memory problems, and strained relationships.

3, Poor concentration

Poor concentration is a decreased ability to focus your thoughts on something. In fact, concentration difficulties can be related to staying awake for long, impulsiveness, intrusive thoughts or concerns, overactivity, or inattention.

 Lifestyle plays a huge role in your concentration abilities. Routines can also make or break how well you concentrate as you go through daily life. 

4, Being unable to relax

Plenty of things can come in the way of restful and restorative relaxation time and the truth is most of us are not good at relaxing in practice. It’s a skill worth improving and practicing, as we all need ways to relax from our daily stress factors.

5, Physical and mental exhaustion

Mental exhaustion can affect physical well-being, causing a person to feel physically exhausted. Similarly, physical fatigue, exhaustion and chronic stress can also result in mental exhaustion. It is better to relieve mental exhaustion by practicing mindfulness and making certain environmental changes, either at work or at home.

6, Feeling depressed and demotivated

Lack of motivation, when depressed, can be a terrible problem. As you want to feel motivated, you don't seem to channel any energy, making it almost impossible to get things done. The link between depression and low motivation is a common occurrence of brain clutter.

7, Inability to innovate and think creatively

Innovative thinking is creating something new, moving away from all the old and traditional thought patterns. Innovative thinking is also a creative thought process used to generate ideas and solutions. 

Brain clutter sometimes stops innovation and creativity due to a subconscious desire to remain consistent with what you have done or said in the past. It is the fear of doing or saying something new or different from what you did before.

8, Failing to take the right decision at the right times

Fear of making the wrong decision is one of the reasons that many people hesitate when faced with a choice. You may be afraid of failure or even the consequences of success. You may worry about what other people will think about you. Brain clutter will not let you think correctly.

9, Lacking clarity of thoughts

Sometimes your thoughts reflect your confusion, forgetfulness, and lack of focus and mental clarity. This can be caused by the usual cluttered elements of your mind like overworking, lack of sleep, stress, and spending too much time on the computer.

You sometimes fight yourself to convey your thoughts clearly and remain misunderstood or find it hard to clearly understand a situation.

How to Declutter Your Mind

1, Take daily exercises

Physical exercises like some dance routine, aerobics, yoga, meditation, morning walk, running and gym exercises can be fruitful to declutter your mind. Your mind will be trained to pay attention to your physical routine. 

When you are indulging in physical activities your brain cells secrete the hormone serotonin which gives relief to your brain and makes you feel good, focused and happy. This way you can take a break from your mental clutter.

2, Stop worrying

Try hard to stop worrying about small things. Give yourself a small break and go for activities that soothe your mind. Make a mental note to stay away from worrying and start thinking positively about situations. Breathing exercises can help you stay calm and positive during tough conditions.

3, Relief from anxiety 

There's a lot you can do on your own to relieve anxiety, but sometimes you need help. Psychotherapy and medication are the two main treatments.

 Focusing on something you really enjoy can break the cycle of anxious thoughts and give you some relief. Physical activity, a healthy diet, regular sleep and relaxation exercises may help to reduce anxiety.

 Joining a support group may also help. To manage symptoms effectively, it's best to avoid caffeine, alcohol, and nicotine.

4, Eliminate negative thinking

It is extremely important to identify areas to change yourself in order to declutter your mind. One is to eliminate negative thinking as it affects your life and mental state. 

Stay calm and happy, practice humor therapy by watching and reading humorous content, follow a healthy lifestyle, surround yourself with happy and positive people and practice positive self-talk to clear your negative thoughts.

5, Get Some Sleep

There's a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health. Poor sleep leads to many problems and we feel better after a good night's sleep and more grumpy or foggy if sleep-deprived. 

Sleep is critical to not only our physical health but also our mental health. Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Follow sleep hygiene to increase the quality of sleep.

6, Transfer Thoughts to Paper

Journaling is a good idea to pour out your inner feelings. This is going to declutter your mind of any previous happenings that have been bothering you now and then, making you unable to forget them. 

Though it is a practice to not read whatever you have confided in your journal or diary. It is better to destroy the journal to avoid the remembrance of previous happenings or sad moments of your life.

7, Reduce Multitasking

Multitasking is a major cause of brain clutter leading to confusion, lack of concentration and frustration. When the brain tries to do two things at once, it divides and rules, dedicating one-half of our gray matter to each task.

But the brain can only handle up to two complex, related activities at once leading to poor results in both. Habits like multitasking are quite trendy but it has made brain health worse.  

Whenever we switch between tasks, our brain builds those neural pathways stronger. To break this cycle, try setting aside time where you focus on one task at a time, whether it's work, a hobby or simply eating a meal with no interruptions

 Your mind, body and soul need to be in synchrony and that process need not be disrupted. Focus on each and every aspect of your physical and mental health and live in perfect harmony with yourself. Learn to live your life with mindfulness.

Learning a New Language

 Learning a new language

A few days back, I was asked by a young friend of mine, a school-going teenager to write about the benefits of learning a new language. While exploring the topic I found out that learning a new language can be a great stimulator of the mind as well as brain cells and an ideal practice for mental well-being.

 But the question is when do we need to gather ourselves to learn a new language? Most of us think that school or college days are the best to learn and explore, but in reality, there is no age limit for learning. Learning starts when you decide and your interest drives you to greater heights.

When to learn a new language

Do you think you are too old to learn a new language? Well, the good news is that experts say you are never too old to learn new things in life. Anyone at any age can learn a new language.

In fact, it is even easier to start speaking in a native/foreign language now with all the advanced technology available on the market. There are trained instructors, apps and online material, audio and videos to constantly help you realize that learning is simple and easy if you want to learn.

Benefits of learning a new language

·        Learning a new language helps in improving your memory. You will find that your brain is working amazingly sharp when you apply it to learn a new skill, be it a new language.

·        As your mind adjust itself to shuffle between the languages you know, you will find your multitasking ability has enhanced.

·        While you enhance your language skills, your better memory due to your language skills improves your performance in other academic areas.

·        You will find yourself with improved verbal and spatial ability and improved creative thinking skills.

Steps to Learn a New Language

·        Write things down in a notebook whatever information you get or you learn about your new language and revisit it to familiarize yourself with the new language

·        Get musical in your language learning activity by listening to songs and poems in that language, this will improve your skills, especially pronunciation and you will get to learn new words.

·        Watch TV in your new language, besides knowing the language better you will learn to communicate and express well.

·        Make use of free foreign language podcasts and apps to constantly improve and upgrade your skills.

·        Read children's books and comic books in a foreign language.

·        Connect with language learners and teachers online as the classroom mode of learning can help you improve your communication skills and improve your fluency.

·        Change the language settings on your social networks as this may help you read, write and understand the new language while using your day-to-day work.

·        Finally, you need to open your mouth and have a go. Speak your new language without hesitation, initial mistakes will definitely happen, but you must correct yourself and practice again. Take risks and speak the language whenever you can.

 

Become polyglot

What is a polyglot? A polyglot is someone who has a deep love for languages in general. A Polyglot is one who is able to speak, use, and understand several languages with ease. Basically, polyglot is most often used to describe people who can speak more than three languages. If you speak two languages, you're called bilingual, if you speak three, you're called trilingual.

Besides improving your chances of landing a good job or career prospects, learning a second language can also give you an insight into other cultures. You will be more prepared and confident to travel the world and explore other people's ways of living. 

Superfoods for Super Health

Super foods

There are certain food items that can give you a whole lot of nutrients that can be beneficial for your health and vitality. We know them as superfoods for their superior role in a healthy life. Let's get to know these superfoods that provide super health.

Superfoods are food items like berries, seeds and veggies that are rich in nutrients and can be extremely good for health. They provide maximum health benefits and minimum calories. They are rich in vitamins, fiber, minerals and antioxidants. They are whole food in natural, complete and raw form and most of them are vegetarian. 

Popular Superfoods

Some of the popularly consumed superfoods are-

Cinnamon

Cinnamon is rich in antioxidants and other beneficial compounds. Some research suggests that it may help support blood sugar control, protect against heart disease, and reduce inflammation. Cinnamon is a spice that has been prized for its medicinal properties for thousands of years.

It also has antibacterial properties and might slow down the growth of cancerous cells.

Garlic

Garlic is known widely across the globe for centuries for its medicinal properties. It provides wide-ranging health benefits like reducing the risk of heart disease, cancer and nerve damage and is good for people with fatty liver disease.

 Garlic powder supplements help reduce body weight and body mass. Along with vitamin C and vitamin B, it includes minerals including phosphorus, potassium and selenium. It reduces bad cholesterol (LDL) and increases good cholesterol (HDL).

Garlic is also known to boost the body’s immune system, reduce high blood pressure, reduce cholesterol levels, and prevents Alzheimer's disease and dementia.

Blueberry

Blueberries are full of antioxidant (antioxidants are molecules that neutralizes the free radical and free radicals are unstable molecules in our body that damage our body cells) and Phyto flavonoids (phenolic compounds found in plants, their main function is to fight free radicals). 

They are called the king of antioxidants and are high in potassium and vitamin C. One cup of blueberries provides a daily recommended source of vitamin C. They are low-calorie, anti-inflammatory and reduce the risk of heart disease and cancer.

 They are good for bones, heart, skin, blood pressure and diabetes. But excess of them can be bad as they may cause bloating and diarrhea.

Flaxseed

Flaxseed is a great source of Omega 3 fatty acids as well as protein. It also contains cancer-fighting compounds like lignans and antioxidants and is called the most powerful plant food on earth.

 It is quite popular for its properties like being gluten-free, and full of antioxidants and fibers but our digestive system cannot access its nutrients in seeded form, so it can be consumed in grounded form only

Flax has anti-aging, hormone-balancing and cellular regenerating effects. It is abundant in dietary fibers which are great for your gut health. It works on the digestive system and its fibrous properties help in a proper bowel movement to improve constipation and diarrhea.

Broccoli

It is a cruciferous vegetable and contains sulfur compounds that help fight cancer and inhibit the secretion of enzymes that propagate cancer cells.

 Broccoli also has an antioxidant compound that hinders the growth of cancer cells and boosts liver function. Broccoli is a superfood with loads of fibers, antioxidants to fight cancer and vitamin C that helps in the absorption of iron. It is considered the powerhouse of nutrients. 

Broccoli is also a great source of calcium which helps in building strong bones. It benefits the immune system, cardiovascular system, and cancer-fighting and has anti-inflammatory properties.

Oats

Oats are 100% whole grains containing vitamins, minerals and fibers. They are the richest source of beta-glucan, a soluble fiber that can help to lower cholesterol by reabsorption of cholesterol in the bloodstream making them heart-friendly supplements. They are considered a good breakfast option as they are low in sodium, and provide proteins and carbohydrates. 

They are helpful in lowering blood sugar levels, promoting healthy bacteria in the gut, weight management and lowering the chance of colon cancer by easing constipation. But you need to start with eating oats in low amounts and gradually increase the portion size, as a large number of oats can lead to gastric problems and bloating.

Cottage cheese

It is a highly nutrient-dense food with proteins, vitamin B12 and minerals like calcium, selenium and phosphorus. Cottage cheese is a good source of the daily dose of calcium which is not only good for your bones but decreases the risk of type 2 diabetes and cardiovascular disease.

 In comparison to yogurt, it is higher in protein and lowers in sugar. But it can be better used as a post-workout snack that boosts metabolism rate and improves muscle recovery.

Oranges

Orange, due to its extensive availability in winter is considered the winter superfood which is sweet and juicy and a great storehouse of vitamin C and antioxidants. It flushes out toxins from your body and prevents free radical damage.

 Orange due to the presence of vitamin C prevents seasonal colds, sore throats, and flu. It is an immunity-boosting superfood and also a good source of vitamin B1 and folate for brain development, potassium for maintaining electrolyte balance and calcium for healthy teeth and bones. There are certainly other benefits of orange during winter like it prevents skin from drying and makes it glow in winter.                                                                                                                            

Quinoa

This superfood is often described as super grain by many. It is packed with protein, fiber, vitamins and various minerals including folate, magnesium, zinc and iron It is recommended for people who are on a gluten-free diet. 

Its effects can be seen in cholesterol and blood sugar levels lowering your risk of diabetes. A cup of quinoa provides twice the protein and fiber as compared to the same quantity of rice and makes you feel full for longer.

 It can be eaten as salad with lots of veggies and is good for people who follow a plant-based diet. Quinoa can also be combined with beans, tofu and mixed veggies to make healthy vegan milk.

Superfoods are good for immunity generation as well as muscle gain, skin problems, weight loss and cancer-fighting properties. They can be taken as part of our daily food intake to make our life full of freshness and positivity.