Try these vegan milks for pink of health

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Cow’s milk has been stated as a healthy choice of food for all ages as it’s packed with calcium and fortified with vitamin D, both of which are essential for building strong bones. Regardless of its saturated fat content, milk is a great source of protein that can keep you active and fuller all day. Our current guidelines recommend us to consume three glasses of milk a day including milk, yogurt, and cheese.
A cow’s milk is only for calves and not for humans
Nowadays, cow’s milk has been critiqued for its nutrient composition and its side effects.

The dairy products are high in saturated fats and cholesterol and can be linked to heart disease. The proteins, hormones, and antibiotics found in cow’s milk are found to be unhealthy for humans. Cow’s milk is not digested by all and causes lactose intolerance in many people.

Let’s know about the vegan milk substitutes that we can prepare easily at home.

Soya milk

Soya milk can be included in your diet as a source of protein. It contains all the essential amino acids. Soy protein also helps in reducing bad cholesterol. Soya milk is rich in calcium, iron and vitamin B complex. Getting enough vitamin B12 in your diet aids in red blood cell function and also keeps your nerves healthy. Soya milk is prepared by soaking it overnight in water, till it becomes soft enough to be crushed by hand. After dehulling, it should be blended and strained.  Then the soya milk has to be boiled till bubbles turn out. You can add a stick of cinnamon, or even a few tablespoons of melted chocolate to give the soy milk additional flavour

Oats milk.

Oat milk is a vegan alternative to cow’s milk that’s becoming trendy these days. It’s made by blending soaked, rolled oats in a blender with water and then filtering the liquid through a clean cloth or a strainer to extract the milk. you can also flavor the milk by adding cinnamon, cardamom based on your likes. Though Oat milk is relatively low in calories, it contains proteins, vitamins and minerals like calcium, riboflavin, and vitamin D. Oats also contain a phytochemical, beta-glucan that boosts heart health, regulate blood sugar level and improves immunity.

Almond milk

Almond milk is low in fat but high in energy, proteins, lipids, and fiber. Almonds contain minerals like calcium, iron, potassium, and vitamins like vitamin C, B complex and Vitamin E. For people who do not want to consume cow’s milk, it would be an ideal choice to consume homemade almond milk.  Soak almond for a couple of days, drain the water and blend it with water. Strain the milk using a clean cloth or strainer. Make the milk to the consistency of milk, add honey and relish it.

Fruit for memory

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Pomegranates are a boon from nature to the human being. The bounty of polyphenols present in it makes it as a super fruit. Now, pomegranates are being researched for their beneficial effects on memory, and their potential to improve the cognitive skills.
The polyphenols found in pomegranates include punicalagins and ellagic acid. Punicalagins are the major polyphenols present in pomegranates and are believed to be primarily responsible for the major health benefits of the fruit. Punicalagins are water-soluble and are therefore easily absorbed by the body. The metabolites of punicalagins are potent antioxidants and help in evading many diseases.
Because of its neuroprotective and cardiovascular-enhancing properties, and because it is relatively inexpensive (compared to medicines) and well-tolerated, regular pomegranate consumption may prove to be effective in improving one’s memory as well as intellectual performance.


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Bengal Gram whole also known as Garbanzo bean, Chick pea, and Channa, is one of the important pulses around the world. Bengal gram has good amount of protein, iron, folic acid, Vitamin B6, C, and fiber. Chick peas have a buttery taste and a versatile ingredient in the preparation of Indian and middle east cuisines.

Bengal gram whole has a good content of calcium which is essential for bone health.  As Bengal gram whole is an excellent source of protein, they can serve as meat replacements for vegetarians. The quality of protein in Bengal gram whole is better than any other legume and contains all the essential amino acids except methionine. Being a good source of iron, it helps in fighting anaemia.

They are also a very good source of phytochemicals called saponins, which can act as antioxidants. Saponin also reduces the risk of osteoporosis and breast cancer by maintaining estrogen levels in the blood. They also help us fight mood swings during periods and the symptoms after the menopause. Chick peas should not be consumed raw due to the presence of antinutritional factors. Soaking it for at least 4- 6 hours makes it suitable for cooking while sprouting the channa increases the vitamin C, B complex and better protein availability

Chick peas are available in beige and brown colour. The versatility of nutrients makes channa a crucial food for healthy adults, people with diabetes, hypertension, to lower cholesterol levels and to reduce weight.