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Methi Leaves: A superfood during pregnancy

Puneet Kaur

Puneet Kaur
26 Nov 2020

This article is written by Puneet Kaur. She is a well-known nutritionist, fitness enthusiast and a lifestyle changer. An army wife, a mom and the CEO of 'Its Healthy Moms', she focuses on the overall wellness of women.

Methi (also known as fenugreek) is an herb that has an evident flavour. It is a semiarid crop which is cultivated across the globe. Its leaves & seeds are a common ingredient in many Indian dishes. Kasuri Methi is basically sun-dried fenugreek leaves.

During pregnancy, sometimes it becomes difficult to know which food is the best. The choice of food that you make during pregnancy plays an important role in ensuring your good health and your baby’s growth and well-being. So it is important to make the right food choices while pregnant.

Nutritional content of Kasuri Methi

Fenugreek Leaves Nutrition

Methi leaves have a number of nutrients that are crucial for health.

100g of Kasuri Methi gives:

(The DV refers to Percent Daily Value which is the guide to nutrients in one serving of food.)

  • Calories: 323 kcal.
  • Carbohydrates: 58% of DV
  • Protein: 23% of DV
  • Fat: 6% of DV
  • Calcium: 40% of DV
  • Iron: 186% of DV
  • Potassium: 770 mg
  • Sodium: 67 mg
  • Vitamin B6: 30% of DV
  • Magnesium: 47% of DV

Apart from these, it also has zinc, vitamin K, vitamin C, vitamin A, B-complex like folate, pyridoxine, riboflavin, carotene, thiamine, niacin and vitamin C. Thus, it provides with essential vitamins and minerals that are vital during pregnancy.

Benefits of Methi Leaves during Pregnancy

Nourishes the baby in the womb: Being rich in folate and vitamin B 12, it aids in the development of the brain in foetus and prevents neural birth defects as well.

Good for Digestive System: The insoluble fibre present in methi leaves, lowers the risk of constipation. Furthermore it promotes regular and healthy bowel movements.

Eases Labour: Most women fear the thought of prolonged labour. As per the research published in the International Journal of Advanced Biological and Biomedical Research, it suggests that eating fenugreek induces contractions and eases labour.

Improves Lactation: The importance of mother’s milk for a child needs no emphasis. And consumption of fenugreek leaves during pregnancy is considered to improve the production of milk.

Ways to Enrich Your Diet with Methi Leaves during Pregnancy


Benefits of Methi Leaves

You may use fenugreek leaves in variety of manner. Some of the thrilling, easy and innovative ways to consume it are:-

1. Cook kasuri methi as in delicious Indian breads like Roti, Puri and Paratha

2. Add to numerous vegetable delicacies like methi malai paneer or methi matar malai.

3. Top it on the salad like that of cabbage or carrot or sprouts.

4. Add dry fenugreek leaves to your sandwiches along other vegetables.

5. You can always top up your bowl of dal with a teaspoon of kasuri methi.

6. Add kasuri methi while making your regular dhokla.

You are now well aware of the Methi leaves benefits. Since ages, it has been a healthy source of micronutrients. Kasuri Methi is a rich source of fibre, iron and protein. It can be an excellent addition to your pregnancy diet.Try Tata Sampann Kasuri Methi, sourced from Nagaur, which is considered to be home to superior Kasuri Methi. These are handpicked and contain fewer stems and twigs, ensuring you get only the best for you and your family.

However, each body is different and might react differently to any particular food. This goes for all the food items that one consumes. So do consult your doctor if you are not sure if it is right for you!



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



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Diet, exercise and sunlight: Three factors women shouldn’t ignore for good bone health

Dr. Dharini Krishnan

Dr. Dharini Krishnan
11 January 2021

This article is authored by Dr. Dharini Krishnan, an award-winning Consultant Dietitian, she believes that for a healthy body and mind, we must combine modern medicine with native Indian practices which are proven to benefit us.

Barring a significant injury or fracture, we rarely tend to think about bone health. Yet, for women, particularly those who are middle-aged or older, this is a vital concern because of the risk of osteoporosis.

In 2013, it was estimated that there were 50 million Indians who were osteoporotic or having low bone mass. Some studies have found that the prevalence of osteoporosis could be as high as 42.5% in women over the age of 50.

Osteoporosis and health complications

Eat Breakfast

Osteoporosis comes from the Latin for “porous bone”, and is a condition where bone tissue loses its density, and becomes weaker and more fragile. Such bones are easily susceptible to breaks, resulting in pain, disability and loss of functionality in everyday life.

Bones, which form the primary supporting framework of the body, grow from birth till our early twenties, which is the period of peak bone mass. Bone is an active tissue that undergoes regular replacement in conditions of health.

In osteoporosis, however, bone formation is outpaced by bone loss, leading to porosity or thinness of bone tissue and brittle bones. Such bones could easily be fractured even in the absence of significant trauma. Such fractures tend to reduce mobility and lead to increased hospitalization and dependence on others.

Why osteoporosis affects women more

Women are particular at risk for osteoporosis because they have lesser bone mass to start with. The geometry and structure of bone have also been increasingly recognized as important risk factors for fracture.

The risk of osteoporosis significantly rises during menopause because of the hormonal changes women undergo at the time. This is because estrogen plays a significant role in maintaining bone health, and the secretion of this hormone falls drastically during menopause.

The importance of protein and calcium in the diet

Skin Care

For some time now, awareness of the importance of calcium for bone health has been growing. Hence, women are advised to consume sufficient amounts of dairy, green leafy vegetables, soya products and nuts.

What many don’t realise is that sufficient levels of protein are just as important for strong bones. After all, protein makes up roughly 50% of bone volume and about one-third of its mass. Daily intake of protein is also necessary to provide the raw materials for bone formation. Unfortunately, research shows that the levels of dietary protein consumed by Indians are actually reducing.

For non-vegetarians chicken, fish and eggs are good sources of protein. For vegetarians, pulses are one of the primary sources of protein, along with dairy products. Daily intake of protein in at least two major meals of the day, particularly in healthy forms such as sambhar or dal is, therefore, vital.

The role of exercise and sunlight

Eat Breakfast

Bone health also requires good muscle health. This makes it necessary to undertake moderate exercise as often as possible. A 45-minute walk six days a week as well as resistance training using the body weight, such as surya namaskaras, can go a long way to building muscles. Importantly, the body also requires Vitamin D to mobilize calcium for bone health. Hence, exposure to peak sunlight between 11am and 3 pm at least twice a week is also vital for bone health.

Osteoporosis can be a serious health problem that disrupts life and limits mobility, particularly for women. However, a healthy diet, rich in calcium and protein, together with exercise, can go a long way in maintaining bone health.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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