One of the most important ingredients that can completely transform a dish is salt; however, it is also known that sodium present in the common salt we consume on a daily basis is unhealthy. The reason is that sodium is believed to spike blood pressure levels, a common risk factor for heart diseases and stroke. According to National Centre for Biotechnology Information, high blood pressure is ranked as the third most important risk factor; about 33 percent urban and 25 percent rural Indians are hypertensive. Considering the health hazards caused by excessive consumption of salt has brought us to this question - how much salt do we really need in a day to be healthy?What Role Does Salt Play In Our Body?

While sodium in salt is maligned as a cause of high blood pressure and other cardiovascular diseases, it also plays important roles in the body. Sodium is dissolved in the blood in order to maintain blood pressure level. It attracts and holds water further maintaining the liquid portion of the blood. Sodium also acts as an electrolyte that is crucial for your cells in order to regulate various bodily functions that include hydration, blood pressure and proper functioning of the nerves and muscles.

What Happens When You Over-Consume Salt?

While salt may have a few positive roles to play in our body, there are also chances that excessive consumption maybe ruining your health. Excessive consumption of sodium may mean you may go through symptoms like:

1. Your brain may feel groggy

2 .Dehydration

3 .Water retention

4. Kidney stones

5. Stomach ulcers

6. High blood pressure or hypertension

7. Bloating

8. Damaged arteries

How Much Salt Do You Really Need In A Day To Keep Healthy?

According to Priya Bharma, chief nutritionist at the Sri Balaji Action Medical Institute, "It is recommended to intake 2400 milligram salt in a day. In case a person is deficient, then it is recommended to consume additional 1.5 milligram in a day. If not taken in proportionate quantity, it can lead to conditions like cramps in muscle, vomiting, dizziness, nausea, etc. Also, it is highly recommended not to consume more than five grams of salt each day."

Your body regulates sodium levels in order to prevent the levels from getting too high or too low. Kidneys play a key role for controlling sodium concentrations. Kidneys retain sodium when the levels are alarmingly low and excrete it when the levels are exceptionally high. People with high blood pressure and kidney problems must be wary of their salt consumption, and ensure a healthy body function.

One of the most nutritious fruits known to humans, bananas are packed with nutrients and antioxidants that a bunch of fruits together cannot compete with. They are rich in potassium, which are crucial in maintaining blood pressure levels in our body. Bananas are also natural antacids that make them an excellent remedy for soothing an upset stomach. Moreover, having banana can eliminate the bacterium that causes stomach ulcers, further ease heartburns. The high fibre content of bananas helps bowel regularity and ease constipation. They are extremely good for drooping energy levels, too. Bananas contain slow release sugars, which act as energy boosters. With so many health benefits, all packed into one delicious fruit, yet there are many who are weary of having them at certain points in a day. For instance, according to old wives' tale, eating banana during the night may aggravate cold and cough.Is It Safe To Have Bananas During Night?

According to Ayurveda expert Dr. Ashutosh Gautam, "There is nothing unsafe about eating bananas at night. But, one may want to avoid it late at night. It is known to aggravate cough and cold. As banana is a heavy fruit, it takes a long time to digest. If you want to eat it make sure you have it 2-3 hours before you hit the bed. Bananas make you feel lethargic and lazy too."
It is a common belief that eating bananas or citrus fruits should be avoided by those who have cold and cough, especially at night. It is true that during night you are more vulnerable to infections. It is also true that one should avoid eating anything close to bedtime, as that is when our metabolism is the lowest and our body is looking to wind down. If you feed your body with food, it would transform into energy, which our body is not exactly looking for at that time.

However, does that put our favourite banana at spot? Not entirely. According to many experts, nothing in moderation can harm. Bananas are rich in vitamin C, which boosts our immunity system. Experts also say that nutrient-dense banana helps replenish lost minerals and antioxidants that may help soothe cold and fever.

According to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora, "Bananas are extremely healthy and energising; however, according to ancient Indian medicine, bananas are not recommended for people of 'kapha'prakriti. As per Ayurveda, your prakriti is classified into three: Vata, Kapha and Pitta. Those who are prone to cold, cough or are asthmatic should avoid bananas in the evening as it produces toxins in the digestive tract. But, that being said, bananas are extremely nutritious and must not be ruled out of your diet. "

So Should You Have Bananas At Night?

It is best to avoid eating sweet things at night, especially very sweet fruits, as they escalate energy levels at the time when your body is actually demanding sleep. But, if you must have something, then bananas may not be a bad bet. Bananas have decent quantum of magnesium, which has been known to aid sound sleep. Bananas are low in carbohydrates; therefore, they release sugar slowly, which doesn't elevate your blood sugar levels. But, those struggling with cold and fever, may want to consult their physicians in before having a banana, late in the evening.

Chironji finds many culinary uses, both in sweet and savoury dishes of India, and is considered as a delicacy. These seeds are often roasted to bring out a unique nutty flavour. However, it's not just the seeds of Buchanania that are used by Indians. Almost all parts of the tree, including its fruits, leaves, gum from the trunk and even the roots find their use in Ayurveda.

Here are some unheard-of health benefits of chironji dana or chirola:
1. Natural Coolant

Chironji must be extensively used in dishes prepared in summers, because it has a cooling effect on the body. These nuts naturally reduce body heat, and keep you cool from the inside. In Ayurvedic medicines, chironji is often added to preparations for treating itching or prickly heat on the skin.

2. Promotes Skin Health

Chironji seeds make excellent face packs, and the oil extracted from these seeds keeps the skin moisturised and helps to remove dark spots and blemishes. Chironji seeds are often ground and mixed with gram flour and curd, honey and lemon, or rose water and multani mitti (fuller's Earth) to make cleansing scrubs. These scrubs protect the skin against infections and prevent acne.

3. Improves Digestion And Regularises Bowel Movement

Chironji seed oil has astringent properties, and can help in regularising bowel movements. It helps in binding stool particles together, and hence, cures diarrhoea. Just a few drops of the oil may be added to your Oral Rehydration Solution, or ORS, and consumed to treat the problem of loose stools. Chironji root extract is believed to be beneficial for treating ulcers that are indicative of stomach troubles.

4. Improves Reproductive Health

Chironji is considered as an effective aphrodisiac, and maybe used to improve reproductive health. Chironji may improve vitality and sexual vigour, and is believed to be an effective cure for problems like loss of libido.

5. Clears Nasal Congestion

Chironji may be used to cure to clear nasal congestion and severe cold. One of the ways chironji oil may be used to expel the mucous blocking your nose. Put a few drops in steaming water and inhale the steam.

6. Health Weight Loss

Chironji is low in calories, but extremely rich in protein and dietary fibre, which keeps your hunger pangs at bay, leading to satiety and eliminating the need to eat more often.

Chironji has many essential vitamins and minerals including vitamin C, vitamin B1 and B2, as well as niacin (an organic compound that detoxifies the body and improves brain function). Chironji is also extremely rich in minerals like calcium, iron and phosphorus.

While there is no one specific diet catered to alleviating the debilitating symptoms of Crohn’s disease, there are a number of foods that can help.

1. Oats
This gut-friendly whole grain contains two very important prebiotics: B-Glucan and polyphenols. These prebiotics are beneficial for those suffering from Crohn’s disease. Oats also contain anti-inflammatory antioxidants – 1 cup of cooked oats contains 4 grams of gut-friendly fibers, as well as a number of minerals and vitamins such a magnesium and thiamine.

2. Blueberries
These are full of antioxidants known as phytonutrients, which include the flavonoids anthocyanin and quercetin. A study published in the journal Nutrients found that flavonoids might have anti-inflammatory effects in the intestine, making them excellent snacks for those suffering from Crohn’s.

3. Oily Fish
Healthy fats known as omega-3s are found in abundance in oily fish such as salmon, tuna, sardines, and mackerel. These omega-3s aren’t only great for your heart and digestive system, but they also have an anti-inflammatory effect that can be extremely beneficial to those suffering from Crohn’s.

4. Eggs
Eggs are one of the best superfoods available to everyone – especially those who are battling Crohn’s flare-ups. They’re an excellent source of iron, folate, zinc, vitamin D, choline, selenium, & lutein.

5. Fresh Vegetable Juice
The insoluble fiber found in vegetables is not usually well-tolerated by people suffering from Crohn’s, but there’s no need to give up vegetables entirely. A great alternative to eating vegetables is to make a fresh juice drink out of them. Juicing eradicates the insoluble fiber while retaining the antioxidants, minerals, and vitamins. Just be sure to use a juicer and not a blender.

6. Apples
While the fiber-rich skin of apples can be harsh on the digestive system, the inside of apples is extremely beneficial to those with Crohn’s. Apples contain a wide range of minerals, vitamins, & antioxidants.

Not only are walnuts delicious to eat but also good for your heart and your skin.

They are one of the best plant sources of protein. Here are some health benefits of walnuts we bet you didn't know about:

- Walnuts are a rich source of omega-3 fats and alpha linoleic acid (ALA) that are known to improve artery function.

- They contain anti-oxidant properties that help in preventing cancer.

- It is believed that consumption of walnuts as a part of daily diet helps in prevention of gallstones.

- The monounsaturated fats present in walnuts helps in lowering bad cholesterol and lipoprotein, a compound that can cause atherosclerosis by increasing blood clotting.

- An essential amino acid called L-arginine, which is present in walnuts, gets converted to nitric oxide that helps in increasing the blood flow in the body. It also prevents arteries from narrowing and preventsthe accumulation of fatty deposits on the artery walls.
- Walnuts are often referred to as ‘brain food’. That is because they are a rich source of omega-3 fatty acids which plays a major role in the optimum functioning of the brain cells, making you smarter.

- Melatonin, a compound found in walnuts is helpful in promoting good sleep therefore, reducing insomnia and other sleep disorders which are prevalent.