Nutrition Articles
What you eat directly affects your hormones, fertility, and pregnancy. These articles focus on Indian-friendly, evidence-based nutrition, no fad diets, no superfoods you can't find locally.
62 articles
Watermelon Seeds (Magaz) Benefits: Protein, Iron & Portions
Watermelon seeds (magaz) per 100g: 28g protein, 515mg magnesium, 7.3mg iron. Benefits for PCOS, pregnancy and postpartum, plus portions and 5 recipes.
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Methi Laddoo: Postpartum Recipe & Portions Guide
Traditional methi laddoo recipe for new mothers: nutritional breakdown by ingredient, bitterness tips, portions by week, and buying guide.
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Cashew (Kaju) Benefits: PCOS, Pregnancy & Daily Portions
How many cashews per day? 8-10 kaju (28g) is the sweet spot. Rich in magnesium (292mg/100g), iron and zinc. Benefits for PCOS, pregnancy and postpartum.
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Custard Apple (Sitaphal) in Pregnancy: Is It Safe & How Much Per Day
Is custard apple (sitaphal) safe in pregnancy? Yes, 1 small fruit daily in T2/T3. Rich in folate, Vitamin C and potassium. Portions, cautions and recipes.
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Gond ke Laddoo After C-Section: Is It Safe? Recipe & Portions
Can you eat gond ke laddoo after C-section? Yes, in moderation from week 2. Recipe, regional versions, daily portions, and who should limit it.
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Karela (Bitter Gourd) Benefits for Women: Blood Sugar, PCOS & 5 Recipes
Is karela good for PCOS? Yes, it lowers blood sugar and insulin naturally. Daily portions, how to reduce bitterness, 5 recipes, and who should limit it.
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Oats for PCOS: Why They Help Insulin Resistance & 5 Indian Recipes
Why are oats good for PCOS? Low GI (40-55) blunts insulin spikes that drive androgens. Best Indian oat recipes for breakfast, daily portions and pairings.
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Lauki (Bottle Gourd) Benefits for Women: PCOS & Pregnancy
What are the benefits of lauki? Just 14 kcal/100g and 96% water, ideal for PCOS weight management and pregnancy digestion. Portions and 5 Indian recipes.
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Guava During Pregnancy: Is It Safe & How Much Per Day
Is guava safe during pregnancy? Yes, 228mg Vitamin C per 100g and rich in folate. How many per day by trimester, 5 Indian recipes, and who should limit it.
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Kala Chana (Black Chana) Benefits for Women: Protein & Iron
How much protein in kala chana? 7.3g per 100g cooked, with more iron than kabuli chana. Benefits for PCOS and postpartum, soaking guide and 5 recipes.
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Masoor Dal Benefits for Women: Protein per 100g & PCOS
How much protein in masoor dal? 24g per 100g dry, iron-rich and low-GI. Benefits for PCOS and pregnancy, ICMR-NIN portions, and 5 Indian recipes.
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Watermelon in Pregnancy: Is It Safe & How Much Per Day
Is watermelon safe during pregnancy? Yes, 2 cups daily is great for hydration, folate and digestion. Seed safety, portions, and 5 cooling Indian recipes.
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Apple During Pregnancy: Is It Safe & How Many Per Day
Is apple safe during pregnancy? Yes, 1-2 daily. Rich in quercetin, Vitamin C and fibre. Benefits by trimester, peel vs peeled, and 3 Indian recipes.
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Ghee During Pregnancy: Is It Safe? How Much Per Day & Trimester Guide
Is ghee safe in pregnancy? Yes, 1 tsp daily supports baby's brain development. How much by trimester, the best time to eat, and 3 Indian ghee recipes.
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Palak (Spinach) in Pregnancy: Iron, Folate & Safe Daily Portions
Is palak safe in pregnancy? Yes, 2.7mg iron and 194mcg folate per 100g raw. Daily portions by trimester, how to absorb iron better, and 5 Indian recipes.
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Aakhrot (Walnuts) in Pregnancy: PCOS Benefits, Daily Dose & Recipes
Aakhrot benefits: 4-6 walnut halves daily is safe in all trimesters. Omega-3 for baby's brain, PCOS hormone support, and Indian recipes using aakhrot.
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Amla Benefits for Women: Vitamin C, PCOS & Daily Dose
Why is amla good for women? 600mg Vitamin C per 100g aids PCOS and postpartum iron absorption. How much to take daily as juice, powder or murabba.
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Badam in Pregnancy: How Many a Day, Soaked vs Raw
Soaked almonds in pregnancy: 8 to 12 badam a day from the 2nd trimester. Portions by trimester, benefits, and quick Indian recipe ideas.
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Rajma (Kidney Beans): Protein per Katori, Iron & Recipes
Rajma has 22.9g protein per 100g raw (ICMR-NIN 2017). Iron, fibre, and life-stage portions, plus 5 Indian recipes: rajma chawal, cutlet, and chaat.
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Toor Dal (Tuvaram Paruppu): 22.3g Protein, Sambar Recipe
Toor dal (tuvaram paruppu) has 22.3g protein per 100g raw (ICMR-NIN 2017). Classic sambar recipe, khichdi, and daily portions by life stage.
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Dahi (Curd): 149mg Calcium per 100g, How Much a Day
Dahi has 149mg calcium per 100g (ICMR-NIN 2017). Daily portions by life stage plus 5 Indian recipes: kheera raita, thayir sadam, masala chaas.
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Pomegranate in Pregnancy: Is It Safe & How Many a Day
Is pomegranate safe in pregnancy? Yes, 1 cup (150g) a day. Folate, fibre, and iron per serving, plus trimester portions, fresh vs juice, and recipes.
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Foxtail Millet (Thinai): 12.3g Protein per 100g & Portions
Foxtail millet (thinai) has 12.3g protein per 100g (ICMR-NIN 2017). Life-stage portions plus 5 Indian recipes: thinai pongal, dosa, upma, kheer.
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Beetroot in Pregnancy: Safety, Iron & Portions
Is beetroot safe in pregnancy? Yes. One medium beetroot gives 68mcg folate and 0.6mg iron. Portions by trimester, 4 Indian recipes, and raw vs cooked.
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Sattu in Pregnancy: Safety, Benefits & Portions
Is sattu safe during pregnancy? Yes, chana sattu is protein-rich and safe after the 1st trimester. How much to drink daily and 5 easy recipes.
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Urad Dal (Ulundhu): Iron, Safety & Tamil Recipes
Urad dal (ulundhu) provides 7.1mg iron per 100g. Safe in pregnancy in moderation. Postpartum benefits, sunnundalu recipe, and 5 South Indian recipes.
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Kiwi During Pregnancy: Is It Safe? Benefits & How Much
Is kiwi safe during pregnancy? OB-GYN explains the vitamin C, folate and fibre benefits, how many per day across trimesters, and when to avoid it.
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Moong Dal: Protein per 100g, PCOS & Indian Recipes
Moong dal has 24.5g protein per 100g dry. Benefits for PCOS, pregnancy, and postpartum. 5 recipes including khichdi, cheela, and sprouts curry.
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Sprouts Protein Per 100g: Mung, Chana & Matki Guide
Mung sprouts: 3.0g protein per 100g. Chana: 7.1g. Matki: 9.5g. Sprout at home in 3 days. PCOS and pregnancy portions plus 5 Indian recipes.
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Moringa Leaves: Protein, Recipes & Portions
Moringa (murungai keerai) has 9.4g protein and 185mg calcium per 100g fresh leaves. Daily portions for PCOS, pregnancy, postpartum, and 5 recipes.
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Pumpkin Seeds in Pregnancy: Is It Safe? OB-GYN Guide
Is it safe to eat pumpkin seeds in pregnancy? OB-GYN explains zinc, magnesium and omega-3 benefits, how many per day, and their role in PCOS.
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Sabja Seeds in Pregnancy: Safety & Trimester Guide
Are sabja seeds safe during pregnancy? Yes in moderation from the 2nd trimester. Benefits, safe daily amounts, and 5 Indian recipes.
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Chia Seeds for PCOS: Daily Dose & Indian Recipes
How to use chia seeds for PCOS? 1-2 tbsp daily in water, curd, or roti. Omega-3 and fibre benefits, 5 Indian recipes, and sabja vs chia comparison.
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Indian Foods That Increase Fertility in Women: Diet List & Portions
Foods that increase female fertility: folate (palak, methi), antioxidants (amla, tomatoes), omega-3 (alsi, walnuts). ICMR-NIN portions for preconception.
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Ragi Kanji: Calories, Postpartum & 3 Recipes
How many calories in ragi kanji? About 100-130 kcal per cup. ICMR-NIN data, postpartum benefits, 3 recipe variants, and safe timing after C-section.
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Low-GI Indian Foods for PCOS: 30+ Foods Ranked
Low-GI Indian foods for PCOS: chana dal (GI 8-11), ragi (52-55), rajma (24-29). 30+ foods ranked with GI values and a sample low-GI Indian day.
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High-Fibre Indian Foods for PCOS: 30 Picks for Insulin & Gut Health
High-fibre Indian foods for PCOS: 30 options ranked by fibre per 100g, from urad dal (18.3g) to amla (3.7g). Daily targets, sample thali and portions.
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Mango During Pregnancy: Is It Safe? How Much to Eat
Is mango safe in pregnancy? OB-GYN covers raw vs ripe safety, trimester servings, and how mango provides iron, folate and vitamin C.
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Bajra (Kambu): 8mg Iron per 100g, Recipes & Portions
Bajra has 8mg iron per 100g (ICMR-NIN data). 5 Indian recipes: kambu koozh, bhakri, khichdi, raab. Portions for PCOS, pregnancy & postpartum.
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Anti-Inflammatory Indian Foods: PCOS Thali Plan
Best anti-inflammatory Indian foods for PCOS: haldi, amla, rajma, palak, dahi, jeera. Full daily thali, 3 recipes, and portions by life stage.
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Jowar Roti Benefits: Nutrition, Pregnancy & Recipes
10.4g protein per 100g jowar, more than wheat. Rich in iron (4.1mg) and fibre. Safe in pregnancy. 6 easy Indian recipes with daily portions.
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Coconut Milk: Indian Recipes, Uses & Daily Portions
How to use coconut milk in Indian cooking: nutritional facts, how to make it at home, 5 easy recipes, and a practical daily portion guide.
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Buttermilk (Chaas) for PCOS & Pregnancy: Daily Amounts
Yes, buttermilk is good for PCOS and safe in pregnancy. Daily portions by trimester, gut health benefits, and 5 easy Indian chaas recipes.
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Sesame Seeds (Til) in Pregnancy: Safe to Eat? OB-GYN
Is til safe during pregnancy? OB-GYN explains sesame seeds' calcium and iron benefits, how many to eat per day, and when large amounts should be avoided.
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Flaxseeds for PCOS: Daily Dose, Benefits & Recipes
1 tbsp ground flaxseeds (alsi) daily helps PCOS. Best ways to eat them in curd, roti, or smoothies. Pregnancy safety and 5 Indian recipes.
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PCOS Weight Loss: 7-Day Indian Meal Plan (OB-GYN Verified)
A 7-day PCOS weight loss meal plan for Indian women: breakfast to dinner, insulin-friendly foods, and what to eat vs avoid. OB-GYN-verified.
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Foods That Increase Breast Milk: Indian Guide
Top Indian foods for breast milk supply: sabut methi, ragi, oats, garlic, doodhi, and lotus seeds. Daily portions, 3 recipes, and a 7-day plan.
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After Delivery Food: Indian Guide & 7-Day Plan
Can you eat idli after delivery? Yes, soft and easy to digest. What to eat in week 1 vs week 6, Indian recipes, and foods to avoid postpartum.
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Dry Fruits in Pregnancy: Which Ones & How Much
Best time to eat dry fruits in pregnancy: morning with breakfast. Which are safe (almonds, walnuts, dates, figs) and daily portions by trimester.
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Banana in Pregnancy: Is It Safe? How Many Per Day
Is banana safe during pregnancy? OB-GYN covers the potassium and folate benefits, daily serving guide by trimester, and common myths busted.
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Dates (Khajoor) in Pregnancy: Safe? Benefits & Amount
Is khajoor safe during pregnancy? OB-GYN explains date benefits for iron and labour, how many per day by trimester, and what the research actually says.
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Iron-Rich Indian Foods for Pregnancy: Daily Plan
Best iron-rich foods in pregnancy: ragi (3.9mg/100g), sesame (14.5mg), rajma, moringa, palak. Indian guide with daily meal plan.
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Coconut Water in Pregnancy: Safety & How Much
Is tender coconut water safe in pregnancy? Yes, and coconut malai is safe too. Benefits by trimester, how much to drink, and when to limit.
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Saunf (Fennel Seeds) Benefits: PCOS & Digestion
What are the health benefits of saunf? Fennel seeds reduce PCOS bloating, support digestion, and are safe in pregnancy. How to use them daily.
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Ajwain Water in Pregnancy: Is It Safe? Trimester Dose Guide
Is ajwain water (ajwain ka pani) safe in pregnancy? Yes, in the right amount. Safe doses by trimester, timing, and who should skip.
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Jaggery vs Sugar: Better for PCOS & Pregnancy?
Is jaggery healthier than sugar? It has iron, minerals, and lower GI, but it is still sugar. How much is safe for PCOS and pregnancy.
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Methi Water for PCOS & Fertility: How Much Daily
Soak 1 tsp methi seeds overnight, drink on an empty stomach. Benefits for PCOS, fertility, and breast milk supply. Safe daily amount.
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Ragi (Finger Millet) Benefits: Calcium, PCOS & Recipes
Ragi (finger millet) has 344mg calcium per 100g, 3x more than milk. Benefits for PCOS, pregnancy and breastfeeding, daily portions and 7 Indian recipes.
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Haldi Milk in Pregnancy: Is It Safe? An OB-GYN Answers
Is haldi milk safe during pregnancy? OB-GYN answers: how much turmeric is safe per trimester, the anti-inflammatory benefits, and when to be cautious.
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Jeera Water in Pregnancy: Is It Safe? Daily Dose Guide
Is jeera water safe in pregnancy? Yes, with the right daily amount. Nutritionist's guide on dose, timing, and who should skip it.
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Breastfeeding Diet: 30+ Indian Foods Rated
Are dates good for breastfeeding? Yes. Coconut? Safe. Fenugreek? Helpful. 30+ Indian foods rated safe or avoid for nursing mothers.
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What an OB-GYN Recommends for Everyday Nutrition
Common Indian diet habits worth a closer look and small swaps that support hormone balance and energy. From Dr. Suganya Venkat, OB-GYN.
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