Monthly Archives: November 2019

Milk substitutes.


Animal milk remains a staple beverage in our culture but research suggests that it isn’t an essential part of a healthy diet and may even pose risks. Fortified dairy milk contains calcium, potassium and vitamin D, which when packaged together, are important for bone health. But dairy milk also has a downside, the most common side effect being problems with digestion.  Non-dairy milk has similar or more nutritional properties than animal milk and is often a healthier option.

Some commonly available non- dairy milk:

Soy milk
Soy milk is made from soybean. It’s suitable for those who are lactose intolerant and is a great milk substitute for vegans and vegetarians. It is a protein-rich substitute to cow’s milk It is also richer in vitamin B. It has 10 per cent of your recommended daily intake of folic acid. Soy milk is cholesterol free and full of essential monounsaturated fats and polyunsaturated fatty acids, popularly known as good fats. Using soy milk can help lower cholesterol and promote cardiovascular health. Soy milk is a good thing for those who cannot digest animal milk. It’s rich in protein and iron, and is a good source of vitamin B, potassium and zinc. It is low in calories; soy milk helps people looking to lose weight. It has zero sugar content and gives an extra dose of fibre,

According to a study, the dietary sources of estrogens and progesterone that are found in soybean products help women balance their hormone levels when going through menopause.

Almond milk

Almond milk has gained popularity and is touted as a healthier alternative to animal milk. It contains fewer calories, no saturated fat or cholesterol, and 25 per cent and 50 per cent of the daily recommendation for vitamin D and vitamin E, respectively.

Almond milk has the most vitamins and minerals including copper, zinc, iron, magnesium, calcium and potassium. It’s also lactose and gluten free. Almond milk is low in protein, so almond milk lovers should supplement their diet with other sources of protein.

Coconut milk

Coconut milk contains fibre and iron, but is high in saturated fat and calories. So be careful before you decide to pour coconut milk on everything. “Coconut milk is lactose free, so perfect for those with lactose intolerance. The fatty acids found in coconut milk lower the risk of heart diseases,

Cashew milk

Cashew milk is a great alternative to traditional milk.  Cashew milk is lactose-free. Cashew milk is low in calories and sugar. It boosts the feel-good hormone tryptophan, which increases serotonin production in your brain and adds an extra dose of heart-healthy monounsaturated fats that help keep your skin look great.

Rice milk
Rice milk is a good choice for those who are lactose intolerant and/or suffer from soy or nut allergies. It has high amounts of manganese and selenium compared to the other milk substitutes. They are powerful antioxidants that are proven to help against infections and boost your immune system. Rice milk also has the least amount of fat and is cholesterol free.

Walnut milk
Walnuts contain antioxidants that are found in only a few commonly eaten foods. Phytonutrients like quinone juglone and tannin tellimagrandin or flavonol morin are found only in walnuts. These phytonutrients serve as powerful antioxidants with anti-inflammatory benefits that can help with diseases like cancer.

Walnuts are also rich in minerals such as manganese, copper, magnesium, molybdenum and phosphorus. They are also loaded with omega-3 fatty acids, which fight cancer, cardiovascular diseases and inflammation.

Other non-dairy alternatives:

  • Quinoa milk
  • flax milk
  • oat milk
  • potato milk
  • 7-grain milk, from oats, rice, wheat, barley, triticale, spelt, and millet
  • sunflower milk


The market is flooded with many alternatives to cow’s milk and they offer help and hope against milk allergies and mitigate inflammation reactions in the body.

Health benefits of Custard apple.


Custard apples contain anti-oxidants like Vitamin C, which helps to fight free radicals in our body. It is also high in potassium and magnesium that protects our heart from cardiac disease. It is useful in controlling our blood pressure. Custard apples contain Vitamin A, which keeps your skin and hair healthy. This fruit is also known to be great for eyes, and cures indigestion problems. It’s important to include this fruit in your diet, as the copper content helps to cure constipation, and helps to treat diarrhoea and dysentery.

As they are high in magnesium, they equalise the water balance in our body, which helps in removing acids from the joints and reduces the symptoms of rheumatism and arthritis. If you feel tired and weak more often than usual, then have this fruit in your daily diet, as the potassium present in it will help to fight muscle weakness.

It is also good for people suffering from anaemia. If you want to put on some weight, include this in your daily diet chart. Custard apple contains natural sugar, and hence makes great nutritious snacks and even desserts!

Benefits of Custard apple:

Healthy Weight

If you need to gain weight then this fruit is your best friend because it helps in a health

During Pregnancy

This fruit helps in development of the brain and the immunity system of the fetus. Regular consumption of this fruit reduces the chances of a miscarriage and even eases out the labour pain. This fruit also helps the mother to cope with mood swings, morning sickness, fights nausea and numbness.  

Prevents Asthma

Since the fruit is a good source of vitamin B6, it reportedly helps deal with the bronchial inflammation and therefore helps in preventing asthmatic attacks.

For Hair & Skin

Custard apple has a high amount of vitamin A and is good for anti-ageing, good eyesight and even helps in treating boils.

Prevents Heart Attacks

Custard apple has magnesium which helps our heart in defending it from cardiac attack and can help relax the muscles.  

For Diabetics

It is really good for those with diabetics as they have dietary fibre which helps in slowing down the absorption of sugar and also reduces the risk of having type-2 diabetes.


This is the season of Custard Apple also called as sitaphal by many in India. This fruit actually has a number of health benefits. It helps in preventing acidity, heals ulcers, is good for those who want to put on weight in a healthy way, and is amazing for skin and health and more.