Food for Health: Ash Gourd Halwa

This halwa is a tasty, sticky treat containing the positive-pranic and healthful ash gourd. Daily consumption of ash gourd greatly enhances one’s intellectual capabilities.

Yield: Serves 4


Ash gourd (white pumpkin), peeled, grated: 300-400 g 

Ghee: 1 cup

Cashews: 10

Sugar: 1 cup

Green Cardamom powder: 1 tsp


  • Squeeze the grated ash gourd pulp by hand to remove excess liquid or, alternatively, allow the pulp to sit in a sieve/colander for some time until the juice runs out.
  • Heat the ghee and sauté the cashews in it until golden brown. Remove the cashews with a slotted spoon and keep aside until needed.
  • To the same ghee, add the grated ash gourd and sauté for 3-4 minutes. Add the sugar and cardamom powder.
  • Cook, stirring continuously until the halwa begins to leave the sides of the pan and becomes a homogenous mass. Add the fried cashews and mix well.
  • Cool and serve
What are Some of the Most Common Sports Injuries

What are Some of the Most Common Sports Injuries

Sports injuries are the injuries that happen either while playing or by exercising. It is quite common to encounter one. If you are engaged in a particular physical game, you are bound to get injuries. There has never been a sports person who has escaped it in his/her lifetime, either while practising or in the competition. While, we cannot avoid it completely, but with improved knowledge over this subject and technological advancements, we can surely minimise it.

Getting an injury can have serious effects on your body and your mentality also. You can be badly hurt or even to the extent that you cannot play anymore! And as we have been saying that your greatest wealth is nothing but your health, hence, knowing about these is a must for everyone.


Why do we get injured?

Why do we get injured: Sports Injuries

There are many reasons for getting injured. Some of the common ones are listed below:

  • Some occur by chance or by accident while exercising or playing.
  • Avoiding warm up and cooling down, before and after practice respectively.
  • Poor training or improper sports gears.
  • Over-exercising or pushing yourself too hard to perform something


Some of the most common sports injuries:

  1. Ankle Sprain:Ankle Sprain

It occurs when your foot bends inwards greater than its sustainable limit. This happens mainly because of rapid movement of with your foot or because of your carelessness. It results in swelling and pain around your ankle. Your ankle may become stiff. These are common in games like hockey, football, athletics etc.


  1. Hamstring Pull:Hamstring Pull: Sports Injuries

This is characterised by a pain in your thigh muscles mainly on the back of thighs. It results when one of the three muscles gets pulled, stretched or is torn. It may weaken your legs and it makes take too much time to recover.


  1. Fractures:Fractures: Sports Injuries

There are many different types of fractures depending upon its intensity and location in the body. It occurs mainly because of carelessness or due to immediate hard blow or impact on one of your bones. It is often recognised by pain, swelling and it makes it very difficult for the person to move the affected area. In the case of an open fracture, bleeding may occur.


  1. Groin Pull:Groin Pull: Sports Injuries

It is characterised by pulling or tearing up of your muscles that help you to hold together your legs. A groin pull would make it difficult for you to bring together your legs and it also causes pain in the affected area. It happens usually in games like football, hockey, basketball, rugby, sprinting etc.

  1. Muscle Cramps:Muscle Cramps: Sports Injuries

This occurs when your muscles fail to relax and remain contracted. It is followed by immediate pain. It commonly occurs in the calf, hamstring and abdominal tissues. Dehydration is one of the reasons for the occurrence of muscle cramps. It can be identified by immediate and sudden pain in the muscles.


Here we have discussed some of the most common sports injuries, their definitions, causes and symptoms. In the next article on sports injuries, we will cover the recovery part and how to cure them.

Key Components of Physical Fitness

The 6 Key Components of Physical Fitness

Many of us are overwhelmed nowadays for getting stronger muscles, more strength, and higher energy levels etc. But there is a problem! Most of us don’t know where to start with? Before that, it makes sense that you should be aware of certain key components related to physical fitness.

These key components of physical fitness define a set of features that a person should take care of while starting his/her fitness regime. While choosing your physical activities, you should take care that you are enjoying it and it is taking into account components of physical fitness.

Key Components of Physical Fitness:

  1. Muscle Development

    Muscle Development: Key Component of Fitness

It is one of the most important components. Any kind of exercises you perform should develop your muscles. You should burn calories in order to avoid accumulation of fat in the body. Stronger muscles provide you more strength. You are less likely to catch various diseases as compared to the one who doesn’t perform exercises.


  1. Endurance

    Endurance: Key Components of Fitness

It refers to the ability of the body to engage in a physical activity for a long time. This is developed by performing it with increasing resistance over a period of time. Aerobic exercises and long country runs are a good source of developing endurance. This also helps in maintaining good health of the heart.


  1. Flexibility

    Flexibility: Key Components of Fitness

It is the ability of our body to move the joints and body parts through a wide range of motion. It is quite necessary for the movement of muscles in various sports. To develop and enhance flexibility, you should perform various stretching exercises.


  1. Reaction Time

    Reaction Time: Key Components of Fitness

That’s how fast and quickly you respond to a stimulus. It is much more of a genetic factor and it can be developed to a certain limit by engaging in some sports that require a quick response. Examples of some of these are football, volleyball, athletes starting race on the shot of bullet and much more.


  1. Rest and Relaxation

    Rest and Relaxation: Key Components of Fitness

After loads of exercises and sports, you need proper rest to rejuvenate your energy. It is mostly overlooked by many people. Instead, the body and muscles actually develop while resting and relaxing. The body requires more oxygen after exercises and sports to meet the demand of lungs and heart. Therefore, Yoga, meditation and Pilates can allow you to rest properly.

  1. Sleep

    Sleep: Key Components of Fitness

So, whatever above mentioned things you may try; but the importance of sleep cannot be neglected. Sufficient hours of sleep are very necessary for a good health. If you are not taking enough sleep then it can affect and degrade your overall health! You must ensure 6-8 hours of sleep every day for normal functioning of your body.


Hence, keeping the above key components of fitness in mind you may choose to do as many exercises as possible according to the time you have.

Make your life healthy and disease free!


Benefits of Orange 

1. Oranges contain phytochemicals that protect against cancer.

Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

2. Orange juice can help prevent kidney diseases.

Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones. 

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

3. Mandarin oranges fight liver cancer, according to studies. 

According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

4. Oranges lower cholesterol.

Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

5. They are rich in potassium and boost heart health.

Oranges are full of potassium, an electrolyte mineral responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.

6. They lower the risk of diseases. 

Oranges are full of vitamin C, which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

7. Oranges fight against viral infections. 

Studies show that the abundance of polyphenols in oranges protects against viral infections.

8. They relieve constipation.

Oranges are full of dietary fiber, which stimulates digestive juices and relieves constipation.

9. They aid in good eye health and protect vision. 

Oranges are rich in carotenoid compounds, which are converted to vitamin A and help prevent macular degeneration.

10. They regulate high blood pressure. 

The flavonoid hesperidin found in oranges helps regulate high blood pressure, and the magnesium in oranges helps maintain blood pressure.

Pilates Exercises: Equipment Based and Benefits

Pilates Exercises: Equipment Based and Benefits

So, we hope that by now you would have been practising Pilates for a while. Hopefully, in another week or two, you would be seeing the difference in your body fitness and activeness. Earlier we discussed mat based; now today we are going to discuss equipment based ones. As the name suggests these exercises require some sort of equipment.

Some of the common among these are:

Biceps CurlEquipment Based Pilates: Biceps Curl


Leg Lowers: Equipment Based Pilates: Leg Lowers


Salute: Equipment Based Pilates: Salute


Knee Stretch Curve: Equipment Based Pilates: Knee Stretch Curve


Hug a tree:Equipment Based Pilates: Hug A Tree


The Benefits of Pilates:

Develops the core of your body: The core muscles of your body include the muscles closest to the spine. These muscles are maintained by using the trunk, pelvis and shoulder girdle all together while performing these exercises.

Makes you more flexible and lean: These exercises stretches your body muscles and elongates them. The muscles become more elastic and joint mobility also increases.

Strengthens the muscles: The exercises Increase muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body).

Prevent Injuries: These focuses on all the muscles and hence, the task is evenly divided without burdening a particular muscle. It conditions your body effectively and thus preventing injuries.

It’s Safe: The gentleness of these exercises has its own aroma. The light weight exercises and easiness make you more comfortable while performing them.

Motivation: Pilates provide a good source of motivation not only for it but also for other activities. You are more easily able to do a task without getting bored.

All Round Benefits: Improves physical coordination of your body, good for the spine, increases concentration, relaxes your muscles and gives you a nice posture, emotional stability and reduction in anxiety and depression.


Hence, these exercises are a must in everyday life. If you haven’t started doing it yet, we would suggest you employ them in your daily life.

Amazing Benefits of Lemon 

​Indigestion and Constipation: Lemon juice helps to cure problems related to indigestion and constipation. Add a few drops of lemon on your dish (take care, it does not go well with milk), and it will aid in digestion. It acts as a blood purifier and a cleansing agent, so a good drink after lunch or dinner is fresh lemon soda, which is also called fresh lime soda in many places. The recipe is lemon juice, cold water, soda, salts (common salt or rock salt) and sugar/honey for sweetness. You can also add some mint leaves or crushed fennel seeds for added flavor. Drink this whenever you have a heavy lunch or dinner.

Fever: Lemon juice can treat a person who is suffering from a cold, flu or fever. It helps to break fevers by increasing perspiration.

Dental Care: It is also frequently used in dental care. If fresh lemon juice is applied on the area of a toothache, it can assist in getting rid of the pain. Massaging the juice on the gums can stop gum bleeding, while eliminating the bad odors that can come from various gum diseases and conditions.
Additionally, it can be used in the regular cleansing of your teeth. Keep your eye out for a toothpaste containing lemon as one of the ingredients, or add a drop of its juice onto your normal toothpaste. Some people also rub their teeth with the outer shell (the inner side touching your teeth) of a lemon after removing the juice. But be careful, lemons are highly acidic, so if your mouth starts burning, rinse your gums and mouth quickly with water.

Hair Care: Lemon juice has proven itself in the treatment of hair care on a wide scale. The juice applied to the scalp can treat problems like dandruff, hair loss and other problems related to the hair and scalp. If  you apply lemon juice directly on the hair, it can give your hair a natural shine.

Skin Care: Lemon juice, being a natural antiseptic medicine, can also cure problems related to the skin. The juice can be applied to reduce the pain of sun burns, and it helps to ease the pain from bee stings as well. It is also good for acne and eczema. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Drinking lemon juice mixed with water and honey brings a healthy glow to the skin, and if you thoroughly search the cosmetic market, you will find some soaps containing lemon juice, but they aren’t too easy to find!

Burns: Use lemon juice on the site of old burns can help fade the scars, and since lemon is a cooling agent, it reduces the burning sensation on the skin when you currently have an irritating burn.

Internal Bleeding: It has antiseptic and coagulant properties, so it can stop internal bleeding. You can apply lemon juice to a small cotton ball and place it inside your nose to stop nose bleeds.

Weight Loss: If a person drinks lemon juice mixed with lukewarm water and honey, it can help reduce body weight.

Respiratory Disorders: Lemon juice assists in relieving respiratory problems and breathing problems, such as its ability to soothe a person suffering from an asthma attack. Being a rich source of vitamin C, it helps in dealing with more long-term respiratory disorders as well.

Cholera: Diseases like cholera and malaria can be treated with lemon juice, because it acts as a blood purifier.

Foot Relaxation: Lemon is an aromatic and antiseptic agent and is useful in foot relaxation. Add some lemon juice to warm water and dip your feet in the mixture for instant relief and muscle relaxation.

Rheumatism: It is also a diuretic and can treat rheumatism and arthritis. It helps to flush out bacteria and toxins from the body.

Corns: Lemon juice can dissolve lumps on the skin, so it can be applied at the places where the skin has hardened up, like the soles of feet and the palms of your hands. Drinking lemon juice with water can help patients reduce gall stones for the same reasons.

Throat Infections: Lemon is an excellent fruit that fights against problems related to throat infections, due to its well-known   antibacterial properties.

High Blood Pressure: Drinking lemon juice is helpful for people suffering from heart problems, because it contains potassium. It controls high blood pressure, dizziness, and nausea, because it provides a calming sensation to both the mind and body. It is commonly employed to reduce mental stress and depression.

Lemon has proved to be nature’s boon to everyone who uses it. It provides many valuable solutions to health-related problems, because it contains its own set of antiseptic and natural medications. In case of malaria, even though lemon will not cure it, it aids in the treatment. A good practice is to eat anywhere from a quarter to a half of a lemon per day to get the maximum benefits from this powerful little fruit!

Pilates: Explained and Mat Based Exercises

Pilates refers to a set of nearly 500 exercises developed by an American fitness trainer Joseph Pilates so as to help people maintain their fitness level.

These exercises are inspired mainly by yoga. These are also inspired by ballet and callisthenics. It improves body flexibility, strength and balance. These also help in improving muscular and postural strength.

These are not as easy as they seem. They demand concentration and focus as you are required to perform various degrees and range of motion. Each and every exercise has a well-defined placement of body, rhythm and breathing pattern. Hence, although they are nice and beneficial but at the same time are challenging.

Ok, I got that!


But how often should I perform?

In order to get the maximum out of these exercises, you should consider doing them at least 2-3 times a week. After going for about 4-6 weeks, you can begin to notice changes in your body language (hopefully) and posture. Each one should have 10-20 repetitions and the whole workout ranges from 45-90 minutes.


And where should I perform them?

These can be performed at specialised Pilates studios or community centres or you can even do it at your home.


Do I also need some sort of equipment?

These are basically of 2 types:

Pilates Mat Exercises: These require no equipment and are performed by just lying, sitting or standing on a mat.

Pilates Equipment Exercises: These require some specific types of equipment to perform the exercises and strengthening of muscles are based on applying resistance to the muscles to bear it and hence strengthening them.

Here we are going to discuss mat based (Equipment based would be dealt in next article on Pilates).


Some Mat Based Exercises:

Depending upon levels of an individual there are basically 3 degrees of exercises and some of them are listed below:

  1. Beginner Level:


Pilates Hundred

Spine Stretch:

Pilates Spine Stretch

Chest Lift: Pilates Chest Lift

Pelvic Curl: 

Pilates Pelvic Curl


  1. Intermediate Level:

Hamstring Pull:

Pilates Hamstring Curl


Spine Twist:

Pilates Spine Twist


Open-leg rocker:

Pilates Open Leg Rocker


Front Support:

Pilates Front Support


  1. Advanced Level:


Pilates Cork Screw



Pilates Scissors



Pilates Jack Knife



Pilates Rocking


Leg pull front:

Pilates Leg Pull Front


A Couple of Precautions

Although the above-mentioned exercises seem easier to perform but here are some precautions that you should follow to avoid some injury (especially if you are performing on your own):

  1. Don’t go for advanced ones directly. It is strongly recommended that you should first be well versed with the previous ones.
  2. Consider visiting your doctor and consult him if you are pregnant or above 40 years of age or already having some medical issues. These exercises require concentration and are challenging.

Yep, that’s all. Enjoy the exercises and be healthy and hale!

Combating Depression and Anxiety 

Today, many people across the globe suffer from depression. There can be many approaches for overcoming depression. One of them is enhancing your energies by purifying the fundamental elements that make up the body. The body, the very earth, the universe, and the cosmos, all are just a play of five elements. The body’s composition is such that most of it is water. Then there is earth, air, fire, and the rest is akash or ethereal space.

How these five elements behave within you determines just about everything in your life. Using this aspect it is possible to enhance the quality of existence. This allows greater control over the physiological and psychological processes.  
The elements can be cleansed to allow a stress free and blissful life. 

Tips to Cleanse the Five Elements


Among the five elements, water has the greatest significance because a major percentage of the body is water. You need to take sufficient care of the water that you consume – not just in terms of its physical purity, it being bacteria-free and so on, but in terms of how you keep the water and how you approach it. There is substantial scientific evidence today that a thought, an emotion, a touch can change the molecular structure of water and greatly alter the way water behaves within your system.

Water has a great sense of memory. Everything that happens around a body of water is in some way stored in the water molecules. You could call it a fluid computer. You are not dealing with a commodity – you are dealing with life-making material. Water is life. It is important how you treat it before it enters your system.

You can keep the water in a metal container, preferably made of copper or an alloy of copper, wash the container every day with an organic substance, and keep the water in a place where it is not touched by other smells and substances – there is sufficient space around it. If you do this, and you approach it by holding the vessel in your hands with a sense of gratitude and reverence because it is life-making material, and then consume it, you will see it will do wonders within your system. Healthfulness and equanimity will be a natural consequence.


The earth that you walk upon has a sense of intelligence and memory. Even if you live in a concrete jungle, it is important to keep in touch with the earth upon which you live. Create ways for yourself to somehow remain in touch with it. If your bare hands and bare feet – particularly the palms and soles – come in touch with the earth on a daily basis, it will harmonize the physiological process in your system.

Try to spend at least a few minutes in the garden, barefooted, touching plants or trees, because the earth is the basis of life. All life – yours and that of every other creature – has come from this earth. Stay in touch with it and harmonize your system.


Though air represents only a small percentage of your body’s elemental composition, it is the most dynamic element in terms of the transaction that happens on a minute-to-minute basis. It is well-known that what kind of air you breathe is important, but how you breathe and how consciously you do so is equally important.

If you are in pure air, it is important to bring the breath to a dynamic state with some activity.

Especially for those of you who live in large cities, it may not always be in your hands what kind of air you breathe, so it is good that at least for a few minutes every day, you take a walk in the park, along the lake or the river, whatever is available to you. If you have children, it is important that at least once a month, you take them out far enough from the city, where nature is in a reasonably pure state, and they can climb a small hill, walk in a forest, or swim in a river, to be in touch with nature and do something where the breath is dynamic.

This is not just for aerobic exercise but because there is a constant exchange of air from within and without. The very intelligence in the body will make sure that when it senses the air is pure and alive, the way the body breathes will be different. With this exchange of air, cleansing will happen within the system. If you are in pure air, it is important to bring the breath to a dynamic state with some activity. You do not have to do too vigorous an activity – just enough to breathe slightly deeper than normal for a period of time. Especially for growing children, this is very important because it greatly enhances the body’s integrity and strength.


Fire accounts for another part of your elemental makeup. What kind of fire burns within you? Is it the fire of greed, hatred, anger, resentment, lust, love, or compassion? If you cleanse the element of fire, once again your physical and mental wellbeing will be well-taken care of. You become an equanimous and exuberant being. A simple process you can do to cleanse the fire within you is get some sunlight every day. Though we have contaminated every other element, fortunately, sunlight cannot be contaminated – it has remained pure. Make best use of that.

If you wish to, you can light a fire with an organic substance like straw or firewood, without any oil, and stand facing the fire with open hands and open eyes for three minutes. Then stand with your back to it, exposing your spine for three minutes. This  exercise cleanses your aura and brings about a new sense of resurgence in the system. It rekindles and reconnects the fire within with the fire outside. This is the basis of all fire-based rituals of the East.

If having a fire is not practical for you, at least light a lamp with vegetable oil and be around this lamp. First, sit facing the lamp, then turn around and sit so that the fire element within you gets rekindled.


The fifth and most expansive dimension of the elemental composition is akash or etherial space. Akash has a certain intelligence. The nature, quality, and power of your life is essentially determined by how much access you have to the akashic intelligence. There is only a limited amount of water, air, earth, and fire, but the akashic dimension is limitless. If your access to it expands, both your perception and intelligence will grow.

One simple process you can do to find more access to the akashic intelligence is, after sunrise, before the sun crosses a 30° angle, look up at the sky and bow down to akash for holding you and this planet in place. After the sun crosses 30°, sometime during the day, look up and bow down again. Within 40 minutes after sunset, look up at the sky and once again bow down to the etheric space around us that is holding everything in place.

If you get akash to co-operate with your life energies, life will happen in magical ways. An intelligence that you have never thought possible will become yours.

All the best for the journey called life. Your journey be blissful, joyful and peaceful. 

Amazing Benefits of Jackfruit 

​1. Fights wrinkles:
Dip jackfruit seed in some cold milk for a minute. Grind this well and apply gently on the wrinkles. This can reduce wrinkles in just about 6 weeks. Use regularly for best results.
2. Helps to get a glowing complexion:
You can consume jackfruit seeds directly to prevent constipation. This fibre rich fruit also detoxifies your system to add a glowing complexion.
3. Flawless skin:
Jackfruit seed can give you flawless skin. Soak some dry seed with milk and honey. Grind them into a fine paste and apply on your face. Let it dry, and then wash off to reveal flawless skin in just few minutes.
4. High in protein:
Jackfruit seeds contain a good amount of protein. This can be added to different dishes that you prepare. You can also replace lentils in your daily diet with jackfruit seeds!
5. Promotes hair growth:
Jackfruit seeds can aid in healthy blood circulation that is vital for good hair growth.
6. Vitamin A:
Jackfruit seeds contain vitamin A that is an essential vitamin for healthy hair and to prevent dryness and brittle hair.
7. Immunity:
Jackfruit is a great source of Vitamin C and antioxidants, which can strengthen your immune system. A strong immune system can protect the body from many common diseases such as cough, cold and flu.
8. Energy:
Jackfruit is loaded with carbohydrate and calorie. This is a rich source of simple sugar like fructose and sucrose that gives instant energy. The fruit contains zero cholesterol that makes it a safe and healthy food.
9. Prevents cancer:
Jackfruit has antioxidants, phytonutrients and flavonoid that provide protection from cancer. Antioxidants in jackfruit protect the body from free radicals. Free radicals are produced due to oxidative stress in the body. This damages the DNA of your cell and produces cancer cell. But, antioxidants can neutralize these free radicals to protect DNA from free radicals damage. Jackfruit also provides protection against colon, lung and oral cavity cancer.
10. Maintains blood pressure:
Jackfruit has potassium that maintains the sodium level in the body. Good level of potassium helps to maintain the fluid level to balance electrolyte. Hence, it is useful to reduce high blood pressure, stroke and heart attack.
11. Improves digestion:
Jackfruit is a rich source of dietary fiber that makes it a bulk laxative. This helps to improve digestion and prevents constipation.
12. Prevents colon cancer:
Jackfruit is high in dietary fats that cleanse the toxins from the colon. Hence, it reduces the toxin effects in the colon and gives protection from colon cancer.
Antioxidants in jackfruit protects from cancer, ageing and degenerative disease.
13. Improves eyesight:
Rich antioxidant content in jackfruit increases eye vision and provides protection against cataract and macular degeneration. Jackfruit also contains vitamin A that is a vital nutrient for eye health.
14. Skin health and ageing:
Many natural factors such as increase in age, menopause, and low nutrition cause the body to age. Pollution, UV radiation and smoke also promote ageing process at an early age. Antioxidants present in jackfruit can destroy the free radicals in the body to slow down the ageing process.
15. Asthma:
Jackfruit provides relief to people suffering from asthma. Asthma is a respiratory disorder affecting a number of people today.
16. Bone health:
Jackfruit contains calcium, which strengthens and promotes healthy bone. This can also prevent osteoporosis. Jackfruit also contains good level of potassium, which can decrease the loss of calcium through the kidney and increase bone density.
17. Anaemia :
Jackfruit comes loaded with Vitamin A, C, E, K, Niacin, Vitamin B6, Folate, Pantothenic acid, Copper, Manganese and Magnesium that are required for blood formation. This also increases your body’s capacity to absorb iron, thus preventing and curing anaemia.
18. Cold and infections:
Vitamin C supplements are known to prevent cold and infections. One cup of jackfruit can give your body a good amount of this antioxidant, strengthening your immune system.
19. Regulates blood sugar levels:
High blood sugar level can be caused due to manganese deficiency in the body. Jackfruit has a rich amount of this nutrient and thus helps regulate blood sugar levels in the body.
20. Prevents bone loss:
Jackfruit is rich in magnesium that helps build and strengthen your bones. People who consume potassium and magnesium rich food have higher bone density and stronger bones.
21. Keeps thyroid healthy:
Copper is vital for thyroid metabolism, especially for hormone production and absorption. Jackfruit is filled with this potent micro mineral and keeps your metabolism rate healthy.
22. Supports bowel regularity:
Jackfruit has high a fiber content that can give relief and prevention from constipation.
23. Helps prevent night blindness:
Jackfruit can be very good for your eyes. This ‘jack of all fruits’ contain a good amount of vitamin A and can prevent night blindness.
24. Lowers risk of heart disease:
Jackfruit is very heart-friendly. Vitamin B6 present in the fruit helps to reduce homocystein levels in your blood and keeps your heart hale and hearty!
25. Ulcers:
Jackfruit has strong anti-ulcerative properties that can cure ulcers and many other digestive system disorders.

nutrients requirement to weight training

Nutritional Requirements for Bodyweight Training

While outside your training, you require yourself to keep going and want to make your weight training a success. Off the training schedule, two key aspects play their important role and are deciding factors whether you are going to succeed or fail. These are nutrition and proper rest. Without these, odds are that your body would not meet your training goals.

So, you now know that nutrition is very important for weight training. The proper nutritional requirement, for good weight training results and maximise muscle gains, consists of mainly four key dimensions- fats, carbohydrates, proteins and fluids. The first three are also called macro-nutrients. We are going to discuss each of them.

Proteins: The Muscle Building Nutrient

proteins: nutrients for weight training

Protein is a very crucial nutrient for your body. It is the one responsible for repairing and regenerating muscle tissues that were some how torn or damaged while weight training. It also makes up your bones, muscles, cartilage etc. It yields 4 calories of energy per gram. A person who involves in regular physical training must consume about 1.6 grams of protein per day per kilogram of bodyweight.

Some of the vital sources of proteins are:

Fat-free dairy products, eggs, chicken, fish, beans, nuts, seeds etc.

Carbohydrates: Primary Source of Energy

carbohydrates: nutrients for bodyweight training

It is the next macro-nutrient. It is of two types: Simple (1 or 2 sugar molecules) and Complex (more than 2 sugar molecules). The breakdown of carbohydrates provides energy to the body tissues. It also yields 4 calories of energy per gram. If you are on a physical training schedule, then you must intake about 2.5 gram of carbohydrates per day per kilogram of your bodyweight.

Primary sources of carbohydrates include:

Vegetables, whole-grain foods, bread, potatoes, milk etc.


  1. You should avoid consuming refined sugar as it can decrease body energy level and also increase hypertension.
  2. Carbohydrates if not taken in appropriate quantities, can lead to the transformation of protein in carbohydrates which can hamper the muscle healing and be repairing.

Fats: Secondary Energy Source

fats: nutrients for bodyweight training

These are the energy sources that are active if body’s carbohydrate level is low and hence, act as secondary energy sources. So, to prevent protein being converted to carbohydrates, your body should have 30% fats and not more than this as they can get stored in your body leading to excess fat deposits. It yields about 9 calories per gram. You should avoid consuming saturated fats i.e. the fats that generally remain solid at room temperature.

Some of the sources of fats are:

Fish, nuts, oil seeds etc.


fluids: nutrients for bodyweight training

Our body comprises of about 2/3rd of water. It is essential for the growth of muscles. The above nutrients that you consume are transported to all other parts of your body by means of fluids. These also help in transportation of oxygen and removal of waste products from the body. You should have at least 8-10 glasses of water daily.

But try to avoid carbonated drinks, tea and coffee in the name of fluids. They can do more harm than good. Carbonated drinks contain simple sugars. Tea and coffee may make you dehydrated rather than be adding significant water to your body.

Therefore, you must have a well-balanced diet that contains all the above nutrients in appropriate quantity.