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Indian gooseberry commonly known as amla has various health benefits and is also recommended by health experts.

Know the unmatched benefits of Indian gooseberry or amla and why you should eat it during winters

Indian gooseberry commonly known as amla has various health benefits and is also recommended by health experts.

Winter is almost here and the season change causes various infections. So, you must include this super food in your diet to protect yourself from such infections.
One of the most effective fruits, Indian gooseberry commonly known as amla has various health benefits and is also recommended by health experts.
One amla has 8 times more vitamin C than an orange and 17 times more antioxidants. Apart from these it is also an excellent source of calcium. Besides boosting immunity, amla also helps in increasing metabolism, that protects us from the chilly weather and other seasonal flu.
Despite being beneficial to our health many people refrain from eating it because of its bitter-sour taste. However, its taste itself makes this fruit a superfood.
Experts advise eating at least one amla every day on an empty stomach, but you can add amla candy, juice, marmalade or chutney to your diet to gain from its benefits.
Also watch:<a href="https://www.editorji.com/lifestyle-news/health/ayurveda-winter-diet-tips-superfoods-to-help-boost-your-immunity-1637572967033"> Ayurveda winter diet tips: Superfoods to help boost your immunity&nbsp;</a>

A fat-soluble nutrient, vitamin E functions as an antioxidant in the body, protecting your cells from damage caused by free radicals. This is why vitamin E doesn&rsquo;t just help you fight&nbsp;disease and&nbsp;sickness,&nbsp;it also supports your internal immune system.&nbsp;The vitamin has also been shown to improve your skin health and make your hair strong in some studies.&nbsp;&nbsp;
Thankfully, vitamin E is readily available in many foods so you don&rsquo;t need to reach out for supplements to get your daily dose.&nbsp;Here are some of the best natural sources of vitamin E:&nbsp;&nbsp;
SUNFLOWER SEEDS&nbsp;&nbsp;
There&rsquo;s hardly a better source of vitamin E than sunflower seeds.&nbsp;A quarter of a cup of sunflower seeds completes about 90 per cent of&nbsp;your&nbsp;daily recommended intake. Apart from this, pumpkin and sesame seeds are also rich&nbsp;in&nbsp;vitamin E. You can sprinkle them on some yoghurt, salad or make a seed mix for snacking.&nbsp;
ALMONDS&nbsp;
Among its many other benefits, almonds are also an excellent source of vitamin E. You can have soaked almonds or roast them for your breakfast cereal.&nbsp;Just one-third of a cup of plain almonds takes care of&nbsp;around half of a person&rsquo;s daily requirement.&nbsp;
AVOCADO&nbsp;
A highly versatile fruit that contains almost no sugar and hordes of nutrients. Avocados are&nbsp;also a pretty good vitamin E source. Consuming a whole avocado will take care of as much as&nbsp;30 per cent of a person&rsquo;s daily requirement. Have it on toast or make some guacamole.&nbsp;&nbsp;
OLIVES&nbsp;&nbsp;
With all the famous skin and hair benefits, olives and olive oil are both good sources of vitamin&nbsp;E. Olives are also high in other powerful antioxidants so feel free to add some to your salad or&nbsp;dress your salads with some unrefined olive oil.&nbsp;&nbsp;
With so many options, you&rsquo;ll never have to look beyond yummy foods to get your dose of vitamin E.&nbsp;&nbsp;

Of powerful antioxidants and supple skin: how to get your dose of vitamin E

A fat-soluble nutrient, vitamin E functions as an antioxidant in the body, protecting your cells from damage caused by free radicals. This is why vitamin E doesn&rsquo;t just help you fight&nbsp;disease and&nbsp;sickness,&nbsp;it also supports your internal immune system.&nbsp;The vitamin has also been shown to improve your skin health and make your hair strong in some studies.&nbsp;&nbsp;
Thankfully, vitamin E is readily available in many foods so you don&rsquo;t need to reach out for supplements to get your daily dose.&nbsp;Here are some of the best natural sources of vitamin E:&nbsp;&nbsp;
SUNFLOWER SEEDS&nbsp;&nbsp;
There&rsquo;s hardly a better source of vitamin E than sunflower seeds.&nbsp;A quarter of a cup of sunflower seeds completes about 90 per cent of&nbsp;your&nbsp;daily recommended intake. Apart from this, pumpkin and sesame seeds are also rich&nbsp;in&nbsp;vitamin E. You can sprinkle them on some yoghurt, salad or make a seed mix for snacking.&nbsp;
ALMONDS&nbsp;
Among its many other benefits, almonds are also an excellent source of vitamin E. You can have soaked almonds or roast them for your breakfast cereal.&nbsp;Just one-third of a cup of plain almonds takes care of&nbsp;around half of a person&rsquo;s daily requirement.&nbsp;
AVOCADO&nbsp;
A highly versatile fruit that contains almost no sugar and hordes of nutrients. Avocados are&nbsp;also a pretty good vitamin E source. Consuming a whole avocado will take care of as much as&nbsp;30 per cent of a person&rsquo;s daily requirement. Have it on toast or make some guacamole.&nbsp;&nbsp;
OLIVES&nbsp;&nbsp;
With all the famous skin and hair benefits, olives and olive oil are both good sources of vitamin&nbsp;E. Olives are also high in other powerful antioxidants so feel free to add some to your salad or&nbsp;dress your salads with some unrefined olive oil.&nbsp;&nbsp;
With so many options, you&rsquo;ll never have to look beyond yummy foods to get your dose of vitamin E.&nbsp;&nbsp;

SUNFLOWER SEEDS ALMONDS AVOCADO OLIVES
Vitamin E protects your cells from free radical damage
Just a quarter cup completes 90% of your daily&nbsp;needs
Pumpkin and sesame seeds are also good vitamin E sources
One-third cup of almonds take care of half your daily intake
Make some avocado toast or whip up a guacamole
Olives &amp; olive oil are antioxidant-rich, great for skin &amp; hair

Vitamin E doesn&rsquo;t just help you fight&nbsp;disease and&nbsp;sickness,&nbsp;it also supports your internal immune system.&nbsp;The vitamin has also been shown to improve your skin health and make your hair strong in some studies.&nbsp;&nbsp;

A fat-soluble nutrient, vitamin E functions as an antioxidant in the body, protecting your cells from damage caused by free radicals. This is why vitamin E doesn&rsquo;t just help you fight&nbsp;disease and&nbsp;sickness,&nbsp;it also supports your internal immune system.&nbsp;The vitamin has also been shown to improve your skin health and make your hair strong in some studies.&nbsp;&nbsp;
Thankfully, vitamin E is readily available in many foods so you don&rsquo;t need to reach out for supplements to get your daily dose.&nbsp;Here are some of the best natural sources of vitamin E:&nbsp;&nbsp;
SUNFLOWER SEEDS&nbsp;&nbsp;
There&rsquo;s hardly a better source of vitamin E than sunflower seeds.&nbsp;A quarter of a cup of sunflower seeds completes about 90 per cent of&nbsp;your&nbsp;daily recommended intake. Apart from this, pumpkin and sesame seeds are also rich&nbsp;in&nbsp;vitamin E. You can sprinkle them on some yoghurt, salad or make a seed mix for snacking.&nbsp;
ALMONDS&nbsp;
Among its many other benefits, almonds are also an excellent source of vitamin E. You can have soaked almonds or roast them for your breakfast cereal.&nbsp;Just one-third of a cup of plain almonds takes care of&nbsp;around half of a person&rsquo;s daily requirement.&nbsp;
AVOCADO&nbsp;
A highly versatile fruit that contains almost no sugar and hordes of nutrients. Avocados are&nbsp;also a pretty good vitamin E source. Consuming a whole avocado will take care of as much as&nbsp;30 per cent of a person&rsquo;s daily requirement. Have it on toast or make some guacamole.&nbsp;&nbsp;
OLIVES&nbsp;&nbsp;
With all the famous skin and hair benefits, olives and olive oil are both good sources of vitamin&nbsp;E. Olives are also high in other powerful antioxidants so feel free to add some to your salad or&nbsp;dress your salads with some unrefined olive oil.&nbsp;&nbsp;
With so many options, you&rsquo;ll never have to look beyond yummy foods to get your dose of vitamin E.&nbsp;&nbsp;

A protein found in rye, wheat and barley, gluten lends a chewy texture to foods. However, some people may show an intolerance to the protein which may force them to adopt a gluten-free diet.&nbsp;
Celiac disease is an autoimmune disease leading to a gluten intolerance. Eating gluten may trigger issues like stomach ache, diarrhea and bloating.
Lets dive into the world of gluten-free grain alternatives you can add to your diet.
A plant-based protein, quinoa is an extremely versatile grain. It is loaded with fibre and antioxidants, making it ideal to ward off a range of diseases. Unlike most plant based foods, quinoa contains all eight essential amino acids needed by the body. You can have a healthy quinoa salad, make pancakes or a delicous bread.
Buckwheat, commonly referred to as kuttu takes precedence during the famous festival of Navratri. A gluten-free option, buckwheat contains high amounts of rutin and quercetin, two antioxidants that studies claim may improve symptoms of Alzheimer's disease and inflammation. Whip up a delicious buckwheat cake, some cookies or your humble rotis.
Rich in calcium, potassium and magnesium, millets&nbsp;offer a variety of benefits and serves as a great gluten-free option.They're fibrous in nature and may reduce levels of bad cholesterol&nbsp;while boosting good cholesterol. They're repositories of iron and folic&nbsp;acid, helping to maintain hemoglobin levels. Toss them with vegetables for a tasty salad, have them stand alone or bake a millet bread!
Even if you're on a gluten-free diet, adding these grains may help you achieve your nutrition balance.

Gluten-free alternatives: grains your can include in your diet

A protein found in rye, wheat and barley, gluten lends a chewy texture to foods. However, some people may show an intolerance to the protein which may force them to adopt a gluten-free diet.&nbsp;
Celiac disease is an autoimmune disease leading to a gluten intolerance. Eating gluten may trigger issues like stomach ache, diarrhea and bloating.
Lets dive into the world of gluten-free grain alternatives you can add to your diet.
A plant-based protein, quinoa is an extremely versatile grain. It is loaded with fibre and antioxidants, making it ideal to ward off a range of diseases. Unlike most plant based foods, quinoa contains all eight essential amino acids needed by the body. You can have a healthy quinoa salad, make pancakes or a delicous bread.
Buckwheat, commonly referred to as kuttu takes precedence during the famous festival of Navratri. A gluten-free option, buckwheat contains high amounts of rutin and quercetin, two antioxidants that studies claim may improve symptoms of Alzheimer's disease and inflammation. Whip up a delicious buckwheat cake, some cookies or your humble rotis.
Rich in calcium, potassium and magnesium, millets&nbsp;offer a variety of benefits and serves as a great gluten-free option.They're fibrous in nature and may reduce levels of bad cholesterol&nbsp;while boosting good cholesterol. They're repositories of iron and folic&nbsp;acid, helping to maintain hemoglobin levels. Toss them with vegetables for a tasty salad, have them stand alone or bake a millet bread!
Even if you're on a gluten-free diet, adding these grains may help you achieve your nutrition balance.

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