Sara Nutrition | Traditional Indian Nutrition for Better Health

  7 Traditional Tamil Foods to Boost Immunity  During the Cold Season      During the cold season, many people frequently suffer from common cold, cough, sore throat, fever, and low immunity. When immunity is weak, the body becomes more vulnerable to infections.      As a dietician, I strongly believe that traditional Tamil foods play a powerful role in naturally strengthening immunity. They are affordable, easily available, and have been used for generations to protect health.      Let us understand the basics of immunity and the top 7 traditional Tamil foods that help boost immunity during the cold season. What Is Immunity? Immunity is the body’s natural defense system . It helps the body fight against: Viral and bacterial infections Seasonal illnesses Inflammation Weakness and fatigue Strong immunity depends on: A balanced diet Adequate sleep Proper hydration Stress management Food plays a major role in supporting immune health. ...

  இந்தியாவில் தைராய்டு பிரச்சனைகள்  தைராய்டை இயற்கையாக சமநிலைப்படுத்த உணவு குறிப்புகள்      இந்தியாவில் தைராய்டு பிரச்சனைகள் மிகவும் சாதாரணமாகி வருகின்றன, குறிப்பாகப் பெண்கள், நடுத்தர வயதுடையோர் மற்றும் இளைஞர்கள் மத்தியிலும் இது காணப்படுகிறது. மன அழுத்தம் அதிகமான  வாழ்க்கை முறை, தவறான உணவுப் பழக்கவழக்கங்கள், அயோடின் சமநிலையின்மை மற்றும் ஹார்மோன் மாற்றங்கள் ஆகியவை இதற்கான முக்கிய காரணங்களாகும்.      ஒரு உணவியல் நிபுணராக, தைராய்டு சுரப்பி ஒரு முக்கியப் பங்கு வகிக்கிறது என்பதை உணராமல், உடல் எடை மாற்றங்கள், சோர்வு, முடி உதிர்தல் மற்றும் மனநிலை பிரச்சனைகளால் அவதிப்படும் பலரை நான் அடிக்கடி பார்க்கிறேன்.      தைராய்டு ஆரோக்கியத்தை ஒரு எளிய மற்றும் நடைமுறை வழியில் புரிந்துகொள்வோம். தைராய்டு சுரப்பி என்றால் என்ன?      தைராய்டு என்பது கழுத்தில் உள்ள ஒரு சிறிய பட்டாம்பூச்சி வடிவ சுரப்பி ஆகும். இது வளர்சிதை மாற்றம், உடல் எடை, ஆற்றல் நிலைகள், இதயத் துடிப்பு, மாதவிடாய் சுழற்சி, உடல் வெப்பநிலை ஆகியவற்றை கட்டுப்படுத்துகிறது: தைர...

  Thyroid Problems in India: Diet Tips to Balance Thyroid Naturally           Thyroid problems are becoming very common in India, especially among women , middle-aged adults, and even young people. Stressful lifestyle, poor food choices, iodine imbalance, and hormonal changes are major reasons.      As a dietician, I often see people struggling with weight changes, fatigue, hair fall, and mood issues , not realizing that the thyroid gland plays a key role. Let’s understand thyroid health in a simple and practical way . What Is the Thyroid Gland? The thyroid is a small butterfly-shaped gland in the neck. It controls: Metabolism Body weight Energy levels Heart rate Menstrual cycle Body temperature When thyroid hormones are not balanced, it leads to disorders. Types of Thyroid Disorders 1. Hypothyroidism (Low Thyroid) More common in India. Common Symptoms: Weight gain Tiredness & sleepiness Hair fall & dry skin Constipation Feeling...

 2026-ல் ஆரோக்கியமான வாழ்க்கை: புத்தாண்டுக்கான 10 எளிய ஊட்டச்சத்துத் தீர்மானங்கள் உணவியல் நிபுணர் – சரண்யா ஒவ்வொரு புத்தாண்டிலும், பலர் பின்வரும் முடிவுகளை எடுக்கிறார்கள்: 👉 “இந்த வருடம் நான் உடல் எடையைக் குறைப்பேன்” 👉 “சாதம் வேண்டாம், சர்க்கரை வேண்டாம், எண்ணெய் வேண்டாம்” ஆனால் 1-2 மாதங்களுக்குப் பிறகு, பெரும்பாலானோர் கைவிட்டுவிடுகிறார்கள். ஏன்? ஏனென்றால், கடுமையான உணவுக்கட்டுப்பாடுகள் தோல்வியடைகின்றன. ❌ கடுமையான உணவுக்கட்டுப்பாடுகள் ஏன் பலனளிப்பதில்லை? அவை மிகவும் கடுமையானவை பிடித்த உணவுகள் இல்லை → இது ஆசையைத் தூண்டுகிறது உடல் பலவீனமாகவும், சோர்வாகவும், எரிச்சலாகவும் உணர்கிறது எடை வேகமாக மீண்டும் கூடுகிறது (யோ-யோ விளைவு) 💡 உண்மையான ஆரோக்கியம் என்பது தீவிரமான விதிகளால் வருவதில்லை, மாறாக சிறிய பழக்கவழக்கங்களால் வருகிறது. பின்வரும் இந்த 10 எளிய ஊட்டச்சத்துத் தீர்மானங்களுடன் 2026-ஐ ஆரோக்கியமானதாகவும், மகிழ்ச்சியானதாகவும் மாற்றுவோம். 1️⃣ குறைந்தது 80% நேரம் வீட்டு உணவை உண்ணுங்கள் வெளி உணவுகளில் எண்ணெய், உப்பு மற்றும் சர்க்கரை அதிகமாக உள்ளது. ✔ தேர்வு செய்யுங்கள்: இட்லி, தோசை, பொங்கல...

World Heart Day 2024: The Power of Nutrition in Preventing Heart Disease      Heart disease remains one of the leading causes of death globally, but the good news is that many of its risk factors can be controlled through lifestyle changes—nutrition being a key player. This World Heart Day 2024, let’s explore the undeniable connection between what we eat and the health of our hearts. With expert insights, the latest research, and simple dietary advice, you can take proactive steps to protect your heart and live a longer, healthier life. Understanding the Role of Nutrition in Heart Disease Prevention      A heart-healthy diet isn't just about cutting calories—it's about feeding your body the right nutrients to reduce the risk of heart disease. Foods that are rich in antioxidants, fiber, healthy fats, and essential vitamins and minerals can improve cholesterol levels, lower blood pressure, and reduce inflammation. These small, mindful choices each day can col...

 Use Heart for Action: 10 Simple Dietary Changes for a Healthier Heart      Taking care of your heart doesn’t require drastic lifestyle changes. Small, consistent actions can have a big impact on your heart health. In line with World Heart Day 2024’s theme, *Use Heart for Action*, let’s dive into 10 simple dietary changes that can help keep your heart strong and healthy. Choose Whole Grains Over Refined Grains      Swap out refined grains like white bread and pasta for whole grains such as quinoa, brown rice, and whole-wheat products. Whole grains are packed with fiber, which helps lower bad cholesterol (LDL) and reduces the risk of heart disease. Increase Your Intake of Omega-3s      Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of arrhythmias. If fish isn’t for you, consider flaxseeds, chia seeds, or walnuts as plant-based alternatives. Go...

The Link Between Alzheimer's and Lifestyle: Time to Act Now      World Alzheimer’s Day, observed on September 21st, reminds us of the urgent need to take action against Alzheimer’s disease, a condition affecting millions globally. The theme for 2024, **“Time to Act on Dementia, Time to Act on Alzheimer’s,”** highlights the importance of preventative measures. While the exact causes of Alzheimer’s are not fully understood, research has shown that certain lifestyle changes can help delay or even prevent the onset of this debilitating disease. It’s time to act now—starting with our everyday habits. Lifestyle Factors and Cognitive Health      Maintaining cognitive health is crucial as we age. Alzheimer’s and other forms of dementia develop over time, and the choices we make in our daily lives can influence our brain’s long-term well-being. Let’s look at some key lifestyle factors that can support brain health: Physical Activity     Exercise doesn...

Time to Act on Alzheimer's:  The Role of Nutrition in Brain Health      World Alzheimer’s Day, observed every year on September 21, brings attention to a condition that affects millions of people globally. The theme for 2024, “Time to Act on Dementia, Time to Act on Alzheimer's,” highlights the need for early action and preventative measures to combat these devastating brain disorders. While there’s no cure for Alzheimer’s, research shows that lifestyle changes, particularly in diet, can help slow down cognitive decline. It’s never too early—or too late—to start taking care of your brain, and nutrition plays a key role in this effort. The Impact of Alzheimer’s and Dementia      Alzheimer’s disease is the most common form of dementia, accounting for up to 70% of all dementia cases worldwide. It affects not just memory but also thinking, behavior, and the ability to perform everyday tasks. As the population ages, the number of people living with Alzheime...

 National Nutrition Week 2024  Nutritious Diets for Everyone      National Nutrition Week is an annual event in India, celebrated from September 1 to 7, with the primary goal of raising awareness about the importance of nutrition for overall health and well-being. This week is dedicated to educating the public on the significance of a balanced diet, the role of nutrients in maintaining health, and the prevention of nutrition-related diseases. In 2024, the theme is "Nutritious Diets for Everyone," aligning with the United Nations' Sustainable Development Goals (SDGs), specifically targeting good health and well-being (SDG 3) and zero hunger (SDG 2). Understanding the Theme: "Nutritious Diets for Everyone"      The theme "Nutritious Diets for Everyone" emphasizes the importance of making healthy and balanced diets accessible to all segments of society, irrespective of age, gender, socio-economic status, or geographic location. This theme resonates w...

World Breastfeeding Week Closing the Gap with Support for All      As we celebrate World Breastfeeding Week from August 1 to 7, we are reminded of the profound impact breastfeeding has on the health and well-being of both mothers and babies. This year’s theme, "Closing the Gap: Breastfeeding Support for All," emphasizes the importance of providing comprehensive support to ensure that every mother can successfully breastfeed her child. The Importance of Breastfeeding      Breastfeeding is the cornerstone of infant nutrition, offering numerous benefits: Nutritional Excellence: Breast milk provides all the essential nutrients in the right proportions, promoting optimal growth and development. Immune Boost: It contains antibodies that help protect infants from common childhood illnesses and infections. Bonding: The act of breastfeeding fosters a unique emotional bond between mother and baby, supporting psychological health.      For mothers, bre...

The Health Benefits of Fermented Foods:  An Exploration with Indian Delicacies      In recent years, fermented foods have gained immense popularity due to their myriad health benefits. Fermentation, a traditional process used for centuries, not only enhances the shelf life of food but also enriches it with beneficial probiotics. These probiotics, or good bacteria, are known for their positive impact on gut health, digestion, and overall well-being. In this blog, we will delve into the health benefits of fermented foods and explore some traditional Indian fermented delicacies that are both delicious and nutritious. What are Fermented Foods?      Fermentation is a metabolic process that involves the conversion of carbohydrates to alcohol or organic acids using microorganisms like bacteria, yeast, or fungi under anaerobic conditions. This natural process not only preserves the food but also enhances its nutritional value. Common examples of fermented food...

Celebrate World Chocolate Day with the  Health Benefits of Chocolate      Every year on July 7th, chocolate lovers around the globe unite to celebrate World Chocolate Day. This delicious treat has been adored for centuries, not only for its rich and satisfying taste but also for its potential health benefits. On this special day, let's dive into the many ways chocolate can be good for your health. The Origins of World Chocolate Day      World Chocolate Day marks the introduction of chocolate to Europe in 1550. Since then, chocolate has evolved from a luxury item for the elite to a beloved treat enjoyed by people of all ages and backgrounds. While it’s often considered an indulgence, chocolate, particularly dark chocolate, offers several health benefits when consumed in moderation. Health Benefits of Chocolate Rich in Antioxidants:     Dark chocolate is loaded with powerful antioxidants, such as flavonoids and polyphenols. These compounds help...