Corn, or maize (Zea mays), is a healthy grain that belongs to the grass family. We typically enjoy this little grain in the form of popcorn or by sprinkling a dash of salt and spice over it. However, many people are unaware that corn, when consumed as a whole grain, is seen to have numerous health benefits as it contains antioxidants, vitamins, minerals, and fibre. The fibre present in corn is insoluble fibres that make this cereal a low-glycemic index food, which means you won’t experience blood sugar spikes after consuming them, making them a healthy snack. Let’s explore some more of the many health benefits of corn in this article.

What are the Health Benefits of Corn?

Some of the health benefits of corn are given below:

1. Eye health: Eye health can deteriorate with age, injury, diseases, or infection. It is thus important tot take care of our eyes through diet. The major antioxidants called carotenoids present in corn are lutein and zeaxanthin, which are linked to a lowered risk of developing cataracts and macular degeneration.
2. Improved digestion and gut health: Insoluble fiber present in corn helps bulk up stools and prevents constipation. Consumption of popcorn can reduce the risk of developing diverticulosis, which is caused by the formation of pouches in the colon wall, causing pain, bloating, gas, and rarely bleeding and infection. Prebiotics present in corn also feed healthy gut bacteria, which improves the digestion process.
3. Protects the heart: Corn oil contains the heart-healthy vitamin ubiquinone, which can help lower the risk of heart damage. Some plant compounds present in corn may reduce cholesterol absorption and improve cardiovascular health.
4. Rich source of nutrients: Corn contains a ton of nutrients that can boost our health. About half a cup of corn contains 7 mg of vitamin C, 4 mg of calcium, 40 microgrammes of folate, 294 g of potassium, and 32 mg of magnesium.
5. Moderately regulates blood sugar: Corn is low in sugar, and is great for feeling full on fewer calories. Corn also has a low glycemic index, which helps in maintaining blood sugar levels.

Updated on 14 Dec 2025

Fenugreek, also known as methi in India, is a common herb and spice used in various Indian cooking. Apart from being used in multiple dishes, the herb also offers numerous health benefits. From enhancing digestion to regulating blood sugar levels, fenugreek leaves and seeds are rich in numerous nutrients. When you drink water made from soaked fenugreek or add it to your meals, it can naturally support your health.

Now, let’s understand what exactly this herb is, its health benefits, nutritional facts, and more!

What is fenugreek?

Fenugreek is a type of plant whose leaves and seeds are used in numerous Indian dishes. Its seeds are small and have a brownish-yellow shade with a slightly bitter taste. Furthermore, its leaves are used as a green vegetable. The seeds, on the other hand, are used in countless health supplements, herbal remedies and also as a spice.

What are the health benefits of fenugreek?

Here are the key health benefits of fenugreek:

1. Anti-diabetic properties – The hypoglycaemic effect, or the regulation of blood sugar levels by fenugreek consumption, is well-documented. Fenugreek seeds and leaves contain dietary fibres, specific plant gums, and carbohydrates like galactomannan, which together help control blood sugar levels.
2. Hypocholesterolemic properties – Fenugreek also exhibits cholesterol-lowering properties, making it beneficial for heart health. Studies have shown the effect of fenugreek seeds on lowering triglycerides and total cholesterol while increasing HDL cholesterol. It is also known to lower blood pressure.
3. Antioxidant properties – The specific bioactive compounds found in fenugreek give it antioxidant properties that help to scavenge the free radicals produced inside the body and reduce inflammation, diseases and ageing effects.
4. Anti-cancer properties – Several experimental studies have demonstrated the anti-cancer effect of fenugreek seeds. It has been shown that a diet rich in fenugreek reduces the risk of colon cancer.
5. Antibacterial and antifungal properties – Fenugreek is documented to have antibacterial and antifungal effects through the various biologically active compounds present in it.
6. Pro-digestive properties – Fenugreek aids digestion by influencing the pancreatic enzymes produced for digesting food. It is also rich in non-starchy carbohydrates and fibres that aid in good digestion, smooth bowel movements, and relief from constipation.
7. Galactagogue/lactation aid – Fenugreek is known to have a galactagogue effect; its consumption may increase breast milk production. This is thought to be due to its effect on milk-producing hormones like prolactin and oxytocin secretion.

Fenugreek nutrition facts

A tablespoon of fenugreek seeds contains the following:

• Vitamin B6, Copper and Manganese: Available in smaller but important amounts.
• Fibre: Roughly 3 grams.
• Magnesium: 5% of the regular requirement.
• Calories: Around 35.
• Iron: 20% of the regular requirement.
• Protein: 3 grams.

What happens if we drink soaked fenugreek water daily?

Drinking soaked fenugreek water regularly and on an empty stomach can lead to the following:

• Improves hair growth and skin glow.
• Cleanses the body and enhances digestion.
• Helps with weight management.
• Lowers joint pain and inflammation
• Lowers cholesterol level and controls diabetes

Apart from its advantages, it’s crucial to take this herb in moderation. It’s because too much of it can lead to an upset stomach. However, if you do end up experiencing any health issues, medical insurance can help cover all the expenses, including hospitalisation, treatment and medication. 

Conclusion

Fenugreek, also known as methi, is a powerful natural remedy that supports overall health. When you consume soaked water, leaves or seeds, it improves your immunity, digestion and even provides relief from chronic health issues like diabetes. Although including fenugreek in your diet is a great way to maintain good health, it's also crucial to protect your financial well-being during emergencies or illnesses. For that, you can take up personalised advice and solutions on health insurance for parents and other policies by filling out the form listed on this page.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Brown rice has been valued for generations since it has not changed and still retains the nutrient-rich hull that white rice does not. This ancient whole grain is beloved in many cultures and has a rich nutritional history. Rich in fibre, antioxidants, vitamins, and minerals, brown rice is a nutritional foundation that supports overall well-being and energy. Making brown rice an essential component in your diet might affect your long-term health. Encouraging the health benefits of brown rice may reduce the need for medical attention.

What are the Health Benefits of brown rice?

Brown rice may lack the flavour of white rice. However, brown rice's nutritional advantages may encourage you to change your diet gradually. Following are some of the significant health benefits of brown rice-

1. Promotes weight loss

Rich in dietary fibre, brown rice is essential for managing weight because it increases satiety and prolongs feelings of fullness. This characteristic helps those who are trying to lose weight since it makes them feel full for longer. Studies suggest that switching from white to brown rice may lower the amount of fat around the abdomen, which is correlated with lower body weight. This dietary substitution works well, demonstrating a possible connection between choosing brown rice and reaching a healthy body weight, so it is a good option for people trying to lose weight and make better dietary choices.

2. Controls Blood Sugar Level:

Brown rice helps to control blood sugar levels naturally because of its low glycemic index. With three daily meals, the risk of type 2 diabetes can be lowered by up to 32% due to its slow digestion, which reduces blood sugar increases. Brown rice, being high in fibre, phytic acid, and essential polyphenols, helps to slow down the release of sugar, which is good for your health overall.

3. Digestion Aid:

The high fibre content of brown rice helps regulate intestinal motions and promote regular bowel function, optimising the digestive system. It effectively improves digestive health by treating conditions like constipation and colitis.

4. Regulates Blood Cholesterol:

Brown rice has low cholesterol and oil that significantly lowers low-density lipoprotein cholesterol. Its fibre efficiently manages cholesterol levels by actively binding to cholesterol in the digestive tract and easing its removal.

5. Reduces the risk of neurodegenerative disorders:

The health of your brain is greatly enhanced by brown rice! It reduces the chance of neurodegenerative diseases and cognitive problems. It lowers dangerous cholesterol, which is connected to these illnesses, and is high in fibre.

Updated on 10 Dec 2025

Figs, also known as ‘anjeer’ in India, are one of the oldest cultivated fruits, loved for their soft, sweet taste and rich nutrition. Figs can be consumed dried or fresh, and at times, they’re also used in snacks and desserts. They don’t just taste delicious, but they also offer plenty of health advantages. From enhancing heart health to digestion, figs are a great way to keep the body active and strong.

What are the health benefits of figs?

Listed below are the main benefits of figs:

1.     Rich in antioxidants

Figs are a great source of antioxidants and have anti-inflammatory properties. These antioxidants, such as phenolic acids and flavonoids, can help restrict the damage caused by free radicals in the body, helping to prevent premature ageing and promote overall health.

2.     Help reduce cancer risk

A study has suggested that certain compounds in figs might hinder cancer cell growth. However, more human-focused research has yet to confirm this.

3.     Support digestive health

Figs aid in better digestion due to the high content of fibre and prebiotics, supporting beneficial gut bacteria. For those with Irritable Bowel Syndrome with Constipation (IBS-C), consuming four dried figs twice daily reduces pain, improves defecation and softer stools compared to a placebo.

4.     Promotes menstrual health

In a menstrual health study, dried figs showed promise for alleviating primary dysmenorrhea symptoms. Its consumption reduces pain severity, duration, menstrual distress and perceived stress over three menstrual cycles compared to those consuming cinnamon or a placebo.

5.     Improve inflammatory conditions

The anti-inflammatory compounds in figs may reduce the effects of cytokines, which contribute to inflammation. This could provide benefits for individuals with allergies, rheumatoid arthritis, inflammatory bowel diseases (IBD), sinusitis and tuberculosis.

6.     May Help Support Weight Management

Dried figs are associated with lower body weight. Regular consumption aids healthy weight management by enhancing post-meal fullness and regulating blood sugar levels.

Nutritional value of figs

Figs are rich in essential nutrients, and even a small serving provides a significant dose of vital vitamins and minerals.

Serving size: 1 small fresh fig (40 g)

• Calories: 30
• Carbohydrates: 8 g
  • Fibre: 1 g
  • Sugar:5 g
• Protein: 0 g
• Fat: 0 g
• Micronutrients:
• Copper: 3% DV (Daily Value)
• Vitamin B6: 3% DV
• Magnesium: 2% DV
• Potassium: 2% DV
• Riboflavin: 2% DV
• Thiamine: 2% DV
• Vitamin K: 2% DV

Dried figs contain much higher levels of nutrients and calories, which make them an excellent energy-boosting snack.

How many figs should you eat in a day?

Although figs are pretty healthy, consuming way too many might lead to stomach-related problems because of their high fibre content. For most individuals, consuming 2 to 3 fresh figs each or 3 to 4 dried figs is considered healthy and safe. Individuals who have weight-related concerns or diabetes should be extra careful and speak with a physician before adding this particular fruit to their diet. Drinking water while consuming figs is also highly recommended to support digestion.

Conclusion

Figs are not just a tasty and sweet fruit but also stand out as a source of countless health advantages. However, consuming too many may sometimes lead to digestive or other health issues. Having a health insurance policy can provide financial protection in such situations, ensuring you can focus on recovery without worrying about medical expenses.

Apart from that, if you need solutions and advice on medical or senior citizen health insurance policies, please fill out the form found on this page. Let us help you find a policy that will match your needs and budget.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The aromatic spice known as cloves has long been used in cuisines around the world mainly for its distinctive flavour. Cloves originate from the Syzygium aromaticum flower bud and have a warm and pungent taste. However, beyond their flavour profile, cloves also contain powerful antioxidants and essential oils that have been shown to provide significant health advantages. Studies have unveiled cloves' antimicrobial, anti-inflammatory, and pain-relieving properties which may help address a variety of health concerns. In this article, we will explore the various health benefits of cloves and ways they can support your wellness.

What are the Health Benefits of Cloves?

Listed below are the main benefits of cloves that can help boost your health:

1. High in antioxidants

 Cloves are rich in antioxidants, namely eugenol that combat damage caused by free radicals (harmful substances generated in the body). Incorporating cloves into your diet enhances overall health and can help alleviate various respiratory conditions like cold, cough, bronchitis, sinusitis, asthma, and many more. However, caution is needed as high eugenol amounts are toxic, especially for children.

2. Can kill bacteria

Cloves are more than just a spice—they're bacteria-fighting too! They can help destroy bacteria in food, help with gum health, and even assist in managing stomach-related problems like nausea and indigestion. It's a health ally you certainly need in your spice rack!

3. Contains important nutrients

Cloves are a valuable spice that contains important nutrients like fibre, vitamins, and minerals.

One teaspoon of ground cloves provides:

• 6 calories
• 1 gram of carbs and fibre
• 55% of the DV for manganese
• 2% of the DV for vitamin K

Cloves are rich in manganese, a mineral essential for brain function and strong bones.

4. Can help protect against cancer

Studies suggest that clove compounds could help combat cancer cells. However, further research is essential to confirm these potential benefits.

5. May promote bone health

In India, millions of older adults are affected by low bone mass, increasing the chances of getting osteoporosis and fractures. Cloves, containing bone-preserving compounds like eugenol and manganese, show potential in animal studies, necessitating further research to confirm benefits for human bone health.

Cinnamon is among the world's most popular and widely-used spices. It is obtained from the inner bark of a tree species called Cinnamomum. The sweet and warm flavour of cinnamon instantly enhances the taste of several dishes and drinks. Besides being flavourful, cinnamon is also rich in health benefits. This tasty spice can help you tackle multiple health issues. This article basic details on the health benefits of cinnamon that we can all understand and benefit from.

What are the Health Benefits of Cinnamon?

Here are some noted health benefits of cinnamon:

1. Blood sugar regulation: Good news for those looking to control diabetes or balance blood sugar levels! Did you know cinnamon can improve insulin sensitivity, helping your cells absorb glucose more effectively? This remarkable characteristic of the spice could be beneficial.

2. Antioxidant powerhouse: Loaded with antioxidants, cinnamon helps combat oxidative stress in your body. The antioxidants protect your cells from the potential damage that free radicals can cause, contributing to overall well-being.

3. Heart health booster: Cinnamon is heart-friendly! It helps lower bad cholesterol (LDL) levels, reducing the risk of heart disease. Additionally, it has anti-inflammatory properties that support a healthy cardiovascular system.

4. Brain function enhancement: Cinnamon may positively impact cognitive function. It has been linked with better memory and attention, making it a brain-boosting spice of everyday importance.

5. Antibacterial and antifungal characteristics: Cinnamon has natural antimicrobial properties that help fight infections. It suppresses bacterial and fungal growth and assists in developing a healthier immune system.

6. Digestive aid: Cinnamon can be your ally if you ever experience digestive discomfort. It helps soothe the digestive tract, reducing bloating and aiding in smoother digestion.

7. Weight management support: Including cinnamon in your diet may assist in weight management. It can help control cravings by stabilising blood sugar levels, potentially preventing overeating.

8. Skin health improvement: Cinnamon's antibacterial properties extend to skincare. It may help treat acne and other skin conditions, promoting a clearer and healthier complexion.

9. Mood enhancement: Believe it or not, cinnamon may help improve mood. Its aroma has been associated with reduced irritability and increased alertness, adding a delightful aspect to its diverse benefits.

Updated on 2 Dec 2025

Yoghurt is more than just a tasty snack; it’s a simple way to support your body every day. Full of calcium, magnesium, potassium, phosphorus and high-quality protein, it helps keep your bones strong, teeth healthy and muscles working at their best. Packed with live bacterial cultures, or probiotics, yoghurt supports digestion and helps reduce bloating, constipation and gut imbalances. Let’s uncover the health benefits of yoghurt.

What are the health benefits of yoghurt?

Yoghurt is more than a creamy snack;it’s a nutrient-packed food that supports overall wellness. Here’s how it benefits your health:

• Rich source of nutrients and protein: Yoghurt provides vitamin B12, calcium, phosphorus, zinc and high-quality protein. These nutrients support bone strength, immune function, energy production and overall health, making yoghurt a simple addition to your everyday diet.
• Supports bone health: With calcium, magnesium and vitamin D, yoghurt helps maintain strong bones and joints, reducing the risk of fractures and conditions like osteoporosis and osteopenia.
• Promotes gut health: Probiotics in yoghurt support a healthy balance of gut bacteria, improve digestion and enhance nutrient absorption. A healthy gut also boosts immunity and can positively influence mood.
• Aids weight management: The protein in yoghurt helps you feel full for longer, reducing overeating. Its balanced mix of protein, fat and carbs supports steady blood sugar levels and natural metabolic function, making weight management easier.
• May improve heart health: Low-fat or unsweetened yoghurt can help lower blood pressure and improve cholesterol levels. Regular consumption, alongside exercise and a balanced diet, supports long-term cardiovascular health.

Best types of yoghurt with maximum benefits

When it comes to choosing yoghurt, different types offer unique benefits. Here are some of the best options to maximise nutrition and support your health:

• Greek yoghurt

Thick and protein-rich, Greek yoghurt is strained to remove much of the whey, making it lower in lactose. It contains probiotics and calcium, supports digestion and helps you feel full longer.

• Icelandic skyr

Ultra-thick and high in protein, skyr is very satisfying and filling. While protein content is excellent, calcium levels can vary, so check labels if calcium is a priority.

• Plain, unsweetened yoghurt

Less processed and free from added sugars, this yoghurt contains live active cultures that support digestion. It is versatile for recipes and helps with calorie and sugar control.

• Kefir

A drinkable, fermented option, kefir offers a wide variety of probiotic strains, calcium and vitamin D. It is gut-friendly and suitable for those with lactose sensitivity.

• Australian-style yoghurt

Creamy and unstrained, this yoghurt is higher in fat and lower in protein than strained varieties. It still provides probiotics and calcium for digestive and bone health.

• Soy milk yoghurt

A plant-based, dairy-free option, soy yoghurt supplies protein and fiber. Choose fortified versions with calcium and vitamin D and ensure it contains live cultures for gut benefits.

How to incorporate yoghurt into your diet?

Yoghurt is easy to add to your daily meals in simple, tasty ways. Start your day with a bowl of plain Greek yoghurt topped with fruits, nuts or seeds for a protein-rich breakfast. Swap it for mayonnaise or cream in dips, dressings and curries to lighten meals. Blend it into smoothies for extra creaminess and probiotics.

Enjoy it as a midday snack with honey or granola, or serve it as a side with rice and dal. Opt for unsweetened varieties to maximise health benefits while keeping sugar intake low.

Role of health insurance in managing dietary health concerns

Health insurance helps manage diet-related health issues like diabetes, hypertension and obesity, which often require regular check-ups, tests and dietician guidance. An comprehensive insurance policy can cover doctor visits, hospitalisation and nutrition-related treatments. A family health insurance plan, which is part of a medical insurance policy, ensures all family members can access preventive care and maintain healthier diets without worrying about costs, supporting long-term health and quality of life.

Conclusion

Yoghurt is more than a tasty addition to your diet. It’s a simple, powerful way to support your bones, gut, heart and weight management. By including it regularly, whether Greek, kefir or plant-based, you’re actively investing in your body’s digestion, immunity and overall wellness.

Pairing this healthy habit with a comprehensive medical insurance ensures you can prioritise your health confidently, knowing you’re covered for nutrition-related care.

FAQs

• Is yoghurt good for people with lactose intolerance?

Yes, varieties like Greek yoghurt, kefir or soy-based yoghurt are easier to digest, making them a suitable option for lactose-intolerant individuals without discomfort.

• How much yoghurt should I eat daily for health benefits?

One to two servings (about 150-200g each) daily provide probiotics, calcium and protein, supporting digestion, immunity, stronger bones and improved gut function naturally.

• What is the healthiest type of yoghurt to choose?

Plain, unsweetened yoghurt with live cultures is healthiest, offering probiotics, calcium and protein without added sugars, ensuring better overall health and well-being consistently.

• Can yoghurt help in weight loss?

Yes, yoghurt is protein-rich, keeps you full longer, reduces cravings and helps control appetite, making it a valuable aid for healthy weight management.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Wondering how to download income tax return acknowledgement? Before answering it, let us define what income tax return acknowledgement is.

The Income Tax Department of India sends this as proof of filing the income tax return to the taxpayer's registered email address. The income tax filing process concludes once you confirm receiving the ITR acknowledgement document.

We will explain the steps to download ITR acknowledgement in the following passage.

Steps to Download Income Tax Return Acknowledgement

• Taxpayers can automatically download income tax return acknowledgement from the e-filing website of the income tax department. The ITR-V (verification) copy should be duly signed in ''blue ink'' and submitted to the Income Tax Department.
• You can generate and forward income tax return acknowledgement to the Income Tax Department. If you have yet to receive an acknowledgement, the assessee can download it from the Income Tax E-filing Portal by visiting its web address and following the steps mentioned below.

Step 1: Visit the Income Tax E-filing website, log in with valid credentials, and click on the Forms/Returns link

Step 2: Select ''Income Tax Return'' and ''Assessment Year” options and click ''Submit''

Step 3: Select and click on the mentioned acknowledgement number of the ITR and download ITR-V

With these simple steps, you now know how to download the acknowledgement of your income tax return.

• While downloading income tax return acknowledgement for sending it to CPC, taxpayers must follow specific points, such as the document should be printed in dark blank ink, the original signature in blue ink, the barcode and signature should be visible, do not use a stapler on the downloaded form, enclose the ITR acknowledgement in an A-4 size white envelope, and more.

People with taxable income should file their ITR for FY 2023-24 by 31st July 2024. Beyond the due date, people will have to pay a late fee. For late filers or missed filing, 31st December 2024 is the last date for ITR filing.

how to file income tax returns online has become increasingly convenient and efficient in recent years. With tax procedures digitalised, taxpayers can now submit their returns from the comfort of their homes.

File Income Tax Return Online

Here, we’ll outline the steps for filing your income tax return online for the financial year 2022-23 (assessment year 2023-24), ensuring a smooth and hassle-free process.

Step 1: Gather Necessary Documents

Before completing the online filing, ensure you have all the relevant documents. This encompasses your PAN (Permanent Account Number), Aadhaar Card, Form 16 (issued by your employer), investment details, bank statements, and any other pertinent financial documentation.

Stеp 2: Choosе thе Right Onlinе Platform

Sеvеral authorisеd platforms arе availablе for е-filing incomе tax rеturns, including thе official govеrnmеnt portal and privatе wеbsitеs. Ensurе you sеlеct a rеliablе platform that mееts your nееds and providеs a sеcurе еnvironmеnt for submitting your tax rеturn.

Stеp 3: Register/Login to thе Portal

If you’rе a first timе usеr, you’ll nееd to rеgistеr on thе chosеn platform using your PAN. Proceed with the registration process, which commonly entails furnishing fundamental personal details and establishing login credentials. If you are a rеturning usеr, simply log in using your еxisting crеdеntials.

Stеp 4: Sеlеct thе Appropriatе ITR Form

Choosе thе corrеct Incomе Tax Rеturn (ITR) form basеd on your sourcеs of incomе and еligibility criteria. For most individuals with salary incomе and health insurancе, Form ITR 1 or ITR 2 may bе applicablе. Ensurе you sеlеct thе form that bеst suits your financial situation to avoid complications latеr on.

Stеp 5: Entеr Pеrsonal and Incomе Dеtails

Oncе you’vе sеlеctеd thе appropriatе ITR form, procееd to fill in your pеrsonal and incomе dеtails accuratеly. This includes information such as your PAN, Aadhaar Numbеr, salary dеtails, incomе from othеr sourcеs and any othеr rеlеvant dеtails. You must also select the reason for filing the Income Tax Return. You will have to choose the right one applicable to you from three options:

• taxable income exceeds the basic exemption limit
• meets the specific criteria, and it is mandatorily required to file an ITR
• others

Stеp 6: Vеrify and Validatе Information

Aftеr еntеring all thе nеcеssary dеtails, takе thе timе to rеviеw your information carеfully. Ensurе accuracy and complеtеnеss to avoid discrеpanciеs or dеlays in procеssing your rеturn. Many onlinе platforms providе validation tools to hеlp idеntify еrrors or missing information bеforе submission.

Stеp 7: Calculatе Tax Liability and Claim Dеductions

Usе thе onlinе calculator providеd by thе platform to computе your tax liability basеd on thе information providеd. Takе advantagе of dеductions availablе undеr various Sеctions of thе Incomе Tax Act, including Sеction 80D for prеmiums in hеalth insurancе policy. Ensurе you claim all еligiblе dеductions to minimisе your tax burdеn.

Stеp 8: Filе and Submit Your Rеturn

Oncе you’vе rеviеwеd and vеrifiеd all thе information, procееd to filе your incomе tax rеturn еlеctronically. Most platforms allow you to е-filе dirеctly through thе portal, еliminating thе nееd for physical submission. Aftеr submission, you’ll rеcеivе an acknowlеdgmеnt confirming thе rеcеipt of your rеturn.

When you reside in Delhi and want to apply for a passport, renew the current one or make some changes to your information, you should visit the PSK (Passport Seva Kendra) located in Herald House ITO. This office functions under the MEA (Ministry of External Affairs) and offers all passport-related services.

This blog provides the contact information and location of the passport office in the Herald House ITO.

List of passport offices in Herald House ITO

In Delhi, the Herald House ITO houses only one passport office, and that is the PSK (Passport Seva Kendra). This office handles corrections, reissues, renewals, new passport applications and other related services.

Contact details & address of the passport office in Herald House ITO

The table below provides details of the ITO PSK. Please note them for future reference.

How to take an online application for the Herald House ITO passport office?

When it comes to booking an appointment, the process is pretty straightforward. You just have to follow these steps:

• Visit the authorised website of the Passport Seva Kendra.
• Make an account with your contact number and email address.
• Use the credentials to log in to the account.
• Pick the option to apply for a fresh passport or re-issue of the passport, and fill out the information.
• Make the payment via SBI challan, net banking or with a credit/debit card.
• Choose the Herald House ITO PSK and select the time and date.
• Print out the appointment receipt and the required documents for the PSK.

Passport application process in the Herald House ITO PSK

After the appointment gets confirmed, follow these steps at the Passport Seva Kendra:

• You must reach the passport office 15 to 20 minutes early.
• The security verifies the appointment and the ID proof.
• You will receive a token number.
• After that, you need to visit the following processing counters:
• Counter A: Verification and scanning of documents.
• Counter B: Biometric data (photograph, fingerprints) and officer verification.
• Counter C: Final approval.
• You will receive a file number that will help you track down the application.
• The local police station will contact you to confirm all your information.
• The passport will be delivered to you via Speed Post after verification.

Conclusion

The PSK located in Herald House ITO offers an organised and smooth process for all passport applications. While obtaining a passport, which is the first step towards your trip, keep in mind that travelling comes with many unforeseen dangers such as flight delays, lost baggage and even medical expenses. Make sure to opt for a good travel insurance online to keep yourself well-protected while you’re overseas.

If you want advice on finding the best policy, fill out the form on this page. We will help you with tailored solutions.

FAQ

How long does it take to obtain a passport in Delhi?

For all normal cases, it will take 25 to 30 days after the police verification. For Tatkaal passports, it will take 1 to 7 days.

Is the PSK in Herald House ITO open on Saturdays?

No. The passport office operates only from Monday to Friday.

Can applicants reschedule their passport appointment?

Yes. Applicants can reschedule their appointments and can do so only two times in one year.

How to track the passport application?

Use the option “Track Application Status” on the PSK portal with your date of birth and file number.

Do I need an appointment to visit the PSK in the Herald House ITO?

Yes. Booking an appointment online is completely mandatory.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It may contain outdated data and information regarding the topic featured in the article. It is advised to verify the currency and relevance of the data and information before taking any major steps. ICICI Lombard is not liable for any inaccuracies or consequences resulting from the use of this outdated information.

Exotic fruits have always piqued people's interest, particularly those with striking shades and unusual shapes. When someone comes across a dragon fruit for the first time, its looks immediately draw that person's attention. Dragon fruit has white flesh with tiny black seeds, and its skin is a beautiful pink colour with green scales, hence the name. You may not have tried it, but you must have heard of this exotic fruit. The dragon fruit's silky, crunchy texture and sweet and refreshing flavour will delight you pleasantly. You do some research online and discover that the dragon fruit is also packed with nutrition.

Let's discuss the benefits of dragon fruit in some detail. 

What are the Health Benefits of Dragon Fruit?

1. Highly Nutritious: You are in for a treat when you eat this fruit. Not only does it delight your tongue with its sweet and tangy flavour, but it also nourishes your body with vital nutrients. Dragon fruit is a powerhouse of vitamin C, iron, and magnesium. And if you want to boost your gut health, dragon fruit has you covered. It has prebiotic fibres, which feed the good bacteria in your intestines, enhancing the digestion process. 

But that is not all. Dragon fruit also contains antioxidants, such as betalains and flavonoids. They shield your body cells from damage.

And if you want to boost your gut health, dragon fruit has you covered. It has prebiotic fibres, which feed the good bacteria in your intestines, enhancing the digestion process. 

2. Fights Chronic Diseases: Dragon fruit can serve as an ally against chronic diseases. It helps ward off cancer, heart disease, and diabetes. You risk contracting these life-threatening diseases when your body accumulates excess free radicals. Free radicals are harmful molecules that have the potential to damage your cells, induce inflammation, and cause oxidative stress. 

Antioxidants, like those found in dragon fruit, can neutralize these free radicals and protect your cells from harm. 

3. Promotes Gut Health: One vital benefit of dragon fruit is boosting your gut health. Your gut is not just a place where food is processed. It is also a complex ecosystem of bacteria that affects your health. Gut bacteria help you break down food, make vitamins, and protect you from harmful invaders. But sometimes, an imbalance leads to digestive troubles, such as gas, cramps, or loose stool. Dragon fruit can help you maintain a healthy gut flora by providing prebiotic fibres, such as oligosaccharides, that nourish the good bacteria in your intestines.

4. Promotes Skin Health: Dragon fruit can help you maintain healthy and beautiful skin by promoting hydration, wound healing, and anti-ageing effects. Dragon fruit can also boost the production of collagen, the protein that essentially gives your skin its firmness and elasticity.

Sesame seeds are oil-rich, tiny seeds that grow inside pods. They are harvested from the Sesame indicum plant. Sesame seeds have been known for their medicinal value since ancient times. They harbour high quantities of oil and have an enticing flavour. Given the rich flavour of sesame seeds, they are used in various dishes – both Indian and international. They also contain some unique phytochemicals that make them good candidates for medicinal use. This article explores the medicinal properties and benefits of sesame seeds, known as ‘til’ in Hindi.

What are the Health Benefits of Sesame Seeds?

The seeds are a good source of fibre and have properties that may help lower cholesterol and blood pressure. And that makes them an excellent choice of food to be included in your diet for overall well-being.

1. Rich fibre content: Three tablespoons of sesame seeds can fulfill 12% of the daily fibre requirement. Fibre is essential to maintaining good digestive health and reducing the risk of heart-related diseases, diabetes, and cancer.

2. Ability to lower cholesterol and triglycerides: Elevated levels of cholesterol and triglycerides can increase the risk of heart disease. In many studies, consumption of sesame seeds has been found to lower cholesterol and triglyceride levels.

3. Plant protein source: Proteins play various roles in the body, including muscle building and hormone formation, and are, therefore, essential to maintaining good health. 30 grams of sesame seeds provide approximately 5 grams of protein.

4. Reduce blood pressure: The high magnesium content in sesame seeds is essential in controlling blood pressure. Other components, such as lignans, vitamin E, and antioxidants, prevent plaque development and maintain healthy arteries. Other components, such as lignans, vitamin E, and antioxidants, prevent the development of plaque and maintain healthy arteries.

5. Maintain bone health: The calcium in the sesame seeds' hull can contribute to maintaining bone health.
6. Anti-inflammatory properties: Chronic inflammation can give rise to chronic diseases such as cancer, heart ailments, and kidney problems. Studies have shown that sesame seeds and flaxseeds have anti-inflammatory properties because a compound called sesamin is present in them.
7. Rich source of vitamin B complex: Sesame seeds contain some B vitamins. Thiamine, niacin, and vitamin B6 are found in the hull and the seeds.

Sesame seeds also play a crucial role in blood cell formation, controlling blood sugar levels, and are a rich source of antioxidants.

Sunflower seeds are technically the fruits collected from the head of the sunflower plant. The seeds are enveloped in greyish-black shells and are white in colour. They have a nutty flavour and boast significant nutrient value as well. There are many ways to consume sunflower seeds, from roasting and eating as is to incorporating them into salads, soups, and even snacks. Doing so not only enhances their nutritional value but also improves the overall taste of a dish. Sunflower seeds are packed with essential nutrients such as healthy fats, vitamins, and beneficial plant compounds that offer numerous health benefits.

What are the Health Benefits of Sunflower Seeds?

Regular consumption of sunflower seeds may have health advantages, including reducing the risk of high blood pressure and coronary heart disease. Nutrients present in sunflower seeds may increase your body's immunity against diseases and boost your energy level. Adopting a healthy lifestyle and exercising is one of the criteria for maintaining good health. So, let's explore the positive effects of sunflower seeds on your health.

1. Immune booster: The immune-boosting effects of sunflower seeds are attributed to the zinc, vitamin E, and selenium present in them. While zinc and selenium reduce inflammation, antioxidants in sunflower seeds prevent the generation of free radicals and subsequently, life-threatening diseases.

2. Cardioprotective: Eating sunflower seeds, which contain healthy fats and essential nutrients such as magnesium and potassium, can protect your heart by reducing blood pressure, lowering cholesterol, and preventing irregular heartbeats.

3. Cholesterol-lowering properties: Sunflower seeds are capable of reducing LDL (bad) cholesterol, given their high fibre content. Vitamin B3 lowers total cholesterol, and vitamin B5 raises HDL cholesterol, providing a collectively positive effect on the heart.
4. Diabetes control: Sunflower seeds are also helpful in reducing blood sugar levels in type 2 diabetic patients.
5. Brain health: Sunflower seeds contain vitamin B6, which is known to elevate mood, memory, and concentration power.
6. Anticarcinogenic: Sunflower seeds contain a phytosterol called beta-sitosterol, which is known to inhibit the growth of tumour cells.
7. Weight loss: Eating sunflower seeds makes feel full for longer, given their high protein and fibre content. This results in lower consumption of calories and weight loss.
8. Women’s health: Consumption of sunflower seeds is also known to relieve premenstrual syndrome-related symptoms.
9. Energy source: Seeds of sunflowers are rich sources of thiamine, which plays a role in the breakdown of carbohydrates, proteins, and fats into energy. Therefore, the seeds function as an instant source of energy.

Scientifically recognised as Ocimum basilicum, the basil plant holds a position of prominence among global herbs; its utility spans an array of culinary traditions. Basil seed water--a delightful, health-imbuing drink is formulated by steeping these seeds in water. Notably distinguished for its taste, it integrates seamlessly into various international cuisines; Thai and Italian serve as compelling examples thereof. Today, we will delve into the myriad health benefits these tiny seeds offer.

What are the Health Benefits of basil seeds?

Listed below are a few amazing health benefits of basil seeds:

1. Nutrient-rich

Packed with vital nutrients, such as antioxidants, calcium, and vitamin K, basil seeds enhance overall wellness and health.

2. Hydration

Drinking basil seed water helps you stay hydrated, which is important for body processes. It is a popular drink to stay cool and hydrated on the inside for summer season in India.  

3. Aids relieve constipation

Basil seeds are known for their tendency to expand when soaked in water, which helps in digestive processes by maintaining regular bowel movements and helping to reduce constipation.

4. Promotes digestion

Due to their high fibre content, basil seeds help regulate weight by promoting satiety, curbing cravings, and promoting a healthy digestive system, all of which help an individual maintain a healthy weight.

5. Helps with blood sugar levels

Blood sugar levels could be positively impacted by basil seeds, according to studies. Their breakdown after consumption releases sugar slowly into the bloodstream, reducing rises and falls and promoting improved blood sugar regulation, making this one of the main benefits of basil seeds.

6. Antioxidant-rich

Polyphenols, which are antioxidants included in basil seeds, have been associated with a lower risk of cardiovascular disease, maintenance of normal cholesterol levels, and support of heart function.

7. Supports immune system

The abundance of nutrients and antioxidants found in basil seeds can support the immune system and provide defence against a range of illnesses and infections.

8. Promotes skin health

The antioxidants in basil seeds fight free radicals, which are known to wreak havoc on the skin and accelerate ageing. Due to its antioxidant qualities, consuming basil seed water on a regular basis may promote healthier, more vibrant skin.

Brazil nuts come from the thick Amazon Rainforests that stretch over Bolivia, Peru, and Brazil. These nuts have a wonderful buttery texture and nutty taste, and they are usually eaten raw or boiled. These nuts, which are highly regarded for being high in energy, are also highly nutritious and considered to be among the best sources of selenium. The benefits of Brazil nuts include decreased inflammation, and support for a strong heart, brain, and immune system. However, because they contain selenium, balance is essential. To maximise advantages, it is advised to include one to three Brazil nuts each day. Let’s look at some of the main benefits of Brazil nuts.

What are the Health Benefits of Brazil nuts?

The following are the top health and nutritional benefits of Brazil nuts:

1. Rich nutritional profile

Brazil nuts have a rich nutritional profile and are high in energy. Along with other essential minerals and vitamins, an -ounce of Brazil nuts contains 187 calories, 4.1g protein, 19g fat, 3.3g carbohydrates, and 2.1g of fibre.

2. Good source of selenim

Extremely high in selenium—which is necessary for healthy immune system function, thyroid function, and cell growth—one Brazil nut provides around 175% of the daily recommended consumption, exceeding the selenium concentration of other nuts.

3. Good for people facing thyroid issues

Thyroid issues and a higher risk of thyroid cancer can result from low selenium levels. Thus, these nuts are a fantastic option to boost the generation of thyroid hormones and shield the thyroid from harm. Selenium supplements may help patients with thyroid illnesses such as Graves' disease and Hashimoto's thyroiditis, enhance immune system performance, and lessen symptoms related to these ailments.

4. Antioxidant-rich

Rich in antioxidants, including phenols, vitamin E, and selenium, Brazil nuts lower inflammation, fight oxidative stress, and raise glutathione peroxidase levels to support cellular defence.

5. Good for heart health

Brazil nuts can increase good cholesterol levels, which may reduce the risk of heart disease. They are also high in fibre, heart-healthy fats, antioxidants, and magnesium.

6. Good for brain health

Brazil nuts provide elements including ellagic acid and selenium, which may protect the brain from degenerative conditions and improve mood and thinking skills, stressing the possible neuroprotective benefits and improvements to mental health.

Bananas are among the most delicious, readily available, and energy-boosting fruits. Surprisingly, botanically, a banana is a type of berry that grows in clusters. There are varieties of bananas available that one can enjoy as a vegetable in its raw form or as a ripe fruit. Eating a few small-sized bananas at a time may help you feel satiated for a long duration and also provide a good amount of fibre, carbohydrates, natural sugar, vitamins, and minerals. The health benefits of bananas and their energy-boosting properties make them an excellent choice to start your day.   

What are the Health Benefits of bananas?

Bananas are a great addition to your diet when you consider its availability, taste, and health benefits. Even raw bananas can make for good savoury snacks when cooked combined with the right ingredients. Both raw and ripe bananas are rich in fibre and micronutrients, making them a healthy choice.  

Here are the following health benefits of bananas:

1. Improve digestion

Bananas are rich in natural sugar and carbohydrates; however, the glycaemic index (a measurement of how quickly a food spikes the blood sugar level in our body, once consumed) of bananas is low. Fibre in bananas aids digestion. Bananas also contain probiotics, i.e., the good bacteria for your gut health. It also helps to reduce bloating by reducing gas and water retention in the stomach.

2. Improve heart health

Bananas are rich in potassium and other minerals that help to improve heart health. These minerals help maintain blood pressure and the passage of electrical impulses from the brain.

3. Enhance bone health

Ripe bananas contain a modest amount of calcium that supports bone health. The fructooligosaccharide (FOS) is a prebiotic found in bananas that helps the digestive system absorb nutrients, particularly calcium.

4. Improve muscle health

Muscle soreness or aches after strenuous activity or exercise might be due to a person’s low potassium level. Eating bananas helps to get lean and strong muscles. It can also help you to recover fast after a workout session.

5. Improve kidney health

Potassium in bananas improves kidney function and health.

6. Helps fight anaemia

Bananas are a rich source of folate, which helps in reducing paleness and fatigue due to anaemia.

More than being a major ingredient in various delicious and savoury recipes, tomatoes provide a rich mixture of phytochemicals and micronutrients. One of the most abundant phytochemicals in tomatoes is lycopene, a powerful antioxidant with several health benefits. Another essential antioxidant in tomatoes is beta-carotene, which our body uses to make vitamin A. In addition to antioxidants, tomatoes are rich in micronutrients such as folate, potassium, iron, and vitamin C. The health benefits of tomatoes are tremendous, making this fruit an excellent addition to your daily diet.     

What are the Health Benefits of Tomatoes?

As it is packed with several micronutrients, the tomato is one of the most significant contributors to a healthy diet. More importantly, it can be enjoyed raw or cooked without losing nutritional value. Most tomato products consumed regularly, such as juice, soup, ketchup, and puree, comprise tomato in processed forms.

Below are the following health benefits of tomatoes:

1. Reduces cancer risk

Tomatoes have shown their impact on reducing the risk of cancer. Lycopene and beta carotenoids are well-known antioxidants that reduce the damaging effect of free radicals produced during various physiological and pathological processes, thereby reducing cancer risk.

2. Lowers heart disease risk

Tomatoes are also known to reduce the risk of developing heart disease. Studies have shown that the lycopene content in this fruit can protect against heart disease. Regular tomato consumption has reduced plasma cholesterol and triglycerides and raised plasma high-density lipoprotein (HDL) cholesterol, thus helping prevent heart diseases.

3. Reduces neuronal diseases and protects brain health

Various neuronal (neurodegenerative) diseases, including stroke, Alzheimer’s, Parkinson’s, etc., are known to be associated with unhealthy diet. Studies have demonstrated that the antioxidant lycopene in tomatoes has a protective effect on the brain and prevents such neuronal diseases. 

4. Mitigates digestion-related issues

Studies have shown that tomatoes can help build a healthy gut microbiome that helps promote gut health and aid better digestion. Eating tomatoes also helps eliminate constipation, given their high fibre content. Further, this must-have culinary ingredient helps fight metabolic syndrome and related diseases. 

5. Reduces type-2 diabetes risk

Tomatoes contain high levels of antioxidants and anti-inflammatory compounds that help reduce the risk of type-2 diabetes.   

6. Supports immune function

Tomatoes boost immunity, given their high vitamin C content. Besides, phytochemicals such as antioxidants play a supportive role in building good immunity. 

Ever wondered about the vibrant vegetable that adds a pop of colour to your plate? This humble root vegetable adds not just colour but a plethora of health benefits to your meals. So, what are the health benefits of beetroot?  

Beyond its earthy flavour, beetroot is hailed as a superfood, boasting a rich nutritional profile. Let's explore the surprising advantages of this versatile vegetable in a conversational yet informative journey.

What are the Health Benefits of Beetroot?

Let’s explore the benefits of beetroot in some detail.

1. Nutrient-Rich Powerhouse: Beetroot is low in calories, as a 3.5-ounce serving of boiled beetroot contains just 44 calories. However, it is high in essential vitamins, including vitamin B6 and vitamin C.
2. Mineral Marvel: This vegetable is rich in minerals such as folate, manganese, copper, iron, and potassium. Folate plays a crucial role in cell growth and functioning.
3. Blood Pressure Management: Studies indicate beetroot's ability to significantly lower both systolic and diastolic blood pressure. Nitrates in beets convert to nitric oxide, dilating blood vessels and promoting better blood flow.
4. Athletic Performance Enhancement: Dietary nitrates in beets enhance mitochondrial efficiency, improving endurance. Beet juice consumption is linked to increased oxygen use and delayed exhaustion during physical activities.
5. Anti-Inflammatory Properties: Betalains, pigments in beets, exhibit anti-inflammatory effects. Regular consumption may reduce markers of inflammation, supporting overall health.
6. Brain Health Promotion: Nitrates in beets increase blood flow to the brain, potentially improving cognitive function. This process is linked to faster reaction time in cognitive function tests.
7. Potential Anti-Cancer Properties: Compounds in beetroot, including betaine, ferulic acid, and caffeic acid, have shown cancer-fighting potential in test-tube studies. Higher betaine levels are associated with a lower risk of developing cancer.
8. Delicious and Versatile: Beetroot can be easily incorporated into various dishes, from roasted beet salads to beetroot juices. The vegetable adds a burst of flavour, colour, and nutrition to your culinary repertoire.
9. Digestive Health Support: A cup of beetroot contains 3.4 grams of fibre, promoting digestive health. Beetroot aids in preventing constipation and reducing the risk of adverse digestive conditions.
10. Weight Management and Balanced Energy Intake: Low in fat and calories and high in water, beetroot contributes to weight balance. Moderate protein and fibre content in beets promote feelings of fullness, aiding in weight maintenance.

Have you ever wondered why ginger, the humble root in your kitchen, is more than just a spice? What if we told you it's not just a flavour enhancer but a powerhouse of health benefits? 

Get ready to spice up your knowledge about ginger! In this easy-to-read informative blog, we'll uncover the secret life of ginger, from its digestive wonders to heart-health heroics. 

So, let's dive in and explore why this kitchen companion is a true champion in the world of wellness. Let's discover the incredible health benefits of ginger.

What are the Health Benefits of Ginger?

1. Promotes Digestive Wellness: Ginger aids digestion by reducing fermentation and countering constipation. It's like a traffic cop managing bloating and intestinal gas to make your digestive system function more smoothly.
2. Cellular Shield: Ginger fights off free radicals that can damage cells over time. It's like a cellular superhero, protecting your body from wear and tear.
3. Potent Anti-Inflammatory Properties: Gingerol, the bioactive compound in ginger, wields powerful anti-inflammatory properties. It helps manage oxidative stress and reduces inflammation, addressing various health concerns.
4. Effective Nausea Relief: Whether it is morning sickness during pregnancy or nausea related to surgery or chemotherapy, ginger steps in as a reliable remedy; it's the natural way to settle your stomach.
5. Facilitating Weight Management: Ginger may play a role in weight loss by influencing factors such as inflammation. It's not just a spice; it's a potential partner in your fitness journey.
6. Support for Joint Health: For those grappling with osteoarthritis, ginger may bring relief. While results vary, some studies indicate a reduction in pain and disability, offering a natural option for joint care.
7. Guardian of Heart Health: Ginger may contribute to heart health by lowering blood sugar levels, improving cholesterol profiles, and reducing heart disease risk factors. It's like a guardian for your cardiovascular well-being.
8. Indigestion Manager: If indigestion is causing discomfort, ginger speeds up the stomach's food passage, offering relief from symptoms such as bloating and abdominal pain. Think of it as your digestive system's best friend.
9. Menstrual Pain Soother: Ginger could be as effective as certain medications for those navigating menstrual pain. It's a natural way to ease the discomfort of dysmenorrhea.
10. Cholesterol Champion: High LDL cholesterol is a concern, but ginger steps in as a defender, significantly reducing triglycerides and LDL cholesterol while boosting HDL cholesterol.
11. Potential Anticancer Properties: Gingerol, ginger's powerhouse compound, exhibits anticancer properties. While more research is needed, ginger appears to have the potential to reduce the risk of gastrointestinal cancers.
12. Brain-Boosting Buddy: Compounds in ginger may protect from degenerative diseases such as Alzheimer's, offering potential support for brain health and cognitive functioning.

Kale is a fascinating leafy vegetable that offers numerous health benefits. There are several varieties of kale, including curly kale with broad, ruffled leaves, and dinosaur kale with narrower, wrinkly leaves. A few other types, such as Redbor and Russian kale, have red or purple leaves, but they are uncommon. This article explores seven science-backed kale vegetable benefits to health.

What are the different benefits of kale?

Kale is among the most nutritious leafy greens and is rich in essential micronutrients and antioxidants. The various health benefits of kale can be summed up thus:

• Powerful source of antioxidants
• Vitamin C powerhouse
• Effectively manages cholesterol levels
• Contributes to strong bones
• Rich in anti-cancer compounds
• Helps in weight-management
• Lowers blood pressure levels

1. Source of antioxidant

Antioxidants in foods help our bodies to fight against pathogens that can make us ill or age faster. Kale has plenty of antioxidants. The flavonoids in kale can reduce swelling, keep our hearts healthy, and shield us from long-term illnesses. These properties have shown great promise in studies with test tubes and animals. Kale features antioxidants such as quercetin and kaempferol, which offer different health benefits, including anti-inflammatory properties. 

2. Vitamin C powerhouse

Kale contains much more vitamin C than many other veggies. Vitamin C helps our immune system fight off sickness. It also helps our body produce collagen, keeps our skin healthy, and helps our body absorb iron. Along with other vegetables and fruits rich in vitamin C, adding kale to our diet provides a significant supply of vitamin C, which will do wonders for our well-being. The high vitamin C content in kale also means this leafy vegetable is very good for the eyes. Kale contains two powerful carotenoid antioxidants—lutein and zeaxanthin—in large amounts. 

3. Effectively manages cholesterol levels

Cholesterol helps our body function properly as it helps build cell membranes and digest fats by transforming them into bile acids. Kale contains substances that help lower overall cholesterol levels by binding the bile acids and preventing them from being reabsorbed. Also, steamed kale is particularly effective in binding the bile acids, thus helping reduce cholesterol levels significantly. It is the liver that produces bile acids from cholesterol. Once they have served their purpose, the bile acids revert to cholesterol and get absorbed in the body. Kale prevents this process by binding the bile acids in the digestive system.

4. Strong bones

Calcium is needed to maintain the well-being of our muscles, bones, and teeth. Vitamin K is also critical for bone health. Just eating one cup of raw kale gives us almost 70% of the vitamin K we need every day. Further, kale has approx. 250 mg of calcium per 100 g, comparatively higher than 110 mg per 100 g of whole milk. Kale is a truly versatile ingredient that can add a hint of colour and flavour, too, besides providing loads of calcium and other beneficial minerals.

5. Anti-cancer compounds

Kale contains compounds that may help protect from cancer. Sulforaphane in kale has been shown to stop cancer development at a tiny level. Kale also has indole-3-carbinol, which is believed to help prevent cancer. Studies suggest kale and similar veggies may reduce the risk of different cancers. Kale contains substances that seem to fight cancer in tests, but whether they can do the same in humans isn't clear yet. Studies are ongoing and may soon yield positive results.

6. Helps in weight management

Kale may help with weight management for several reasons. First, one cup of kale has about just 7 calories. And, though it is very low in calories, it fills you up. It is not very energy-dense as it has lots of water, and eating such foods has been linked to weight loss in studies. Also, kale contains some fibre, which is important for weight loss. There aren't studies exclusively on kale and weight loss, but it appears to be a good addition to a weight loss diet. To sum up, kale makes a great choice for weight loss diets.

7. Lowers blood pressure

Some foods can help lower blood pressure naturally. Kale is one such vegetable. It may help in reducing high blood pressure as it contains magnesium, calcium, potassium, vitamins, and fibre. A study in Japan has shown that kale consumption in powder form can reduce systolic blood pressure (SBP) but not diastolic blood pressure (DBP). Researchers in Australia are also conducting similar studies on kale and its blood pressure-reducing properties.