Posts

Vibrant Superfoods for Vibrant Living Vibrant Superfoods for Vibrant Living 🍃 Hormone Balancers Avocado Key Nutrients: Healthy fats, potassium, folate, fiber. Benefits: Enhances gut microbiome, supports hormone production, boosts heart and skin health. Recipes: Mash on sourdough toast with lime and pepper; avocado salad with quinoa, corn, beans, olive oil; smoothie with spinach, banana, almond milk. Moringa Key Nutrients: Iron, calcium, protein, antioxidants. Benefits: Supports thyroid, combats fatigue, balances hormones. Recipes: Add to dosa batter, soups, chutneys, or mix in smoothies. Flax, Chia, Sesame Seeds Key Nutrients: Omega-3s, lignans, fiber, calcium. Benefits: Reduce inflammation, improve hormonal balance. Recipes: Add to smoothies, salads, or make seed laddus with ghee and honey. 🧠 Brain Boosters Spinach & Kale Key Nutrients: Vitam...
Post a Comment
Read more

NIN 2024 dietary recommendations

ICMR-NIN Dietary Recommendations 1. Framework & Key Concepts ICMR‑NIN now defines both: EAR (Estimated Average Requirement): median needs for population planning. RDA (Recommended Dietary Allowance): intake covering 97.5% of individuals.  TUL (Tolerable Upper Limit): to prevent nutrient excess.  2. Energy (TEE = BMR × PAL) Updated for Indian body composition: Sedentary adults: PAL ≈ 1.40 (vs. 1.53 earlier).  Energy needs vary widely with age, sex, and physical activity. 3. Protein Requirements by Age & Life Stage Based on WHO-2007 nitrogen loss data: EAR ≈ 0.66 g/kg/day; RDA ≈ 0.83 g/kg/day Age Group Protein RDA (g/day) Infants (0–6 mo) 8.0 Infants (6–12 mo) 10.5 Children 1–3 y 12.5 Children 4–6 y 16.0 Children 7–9 y 23.0 Boys 10–12 y 32.0 Girls 10–12 y 33.0 Boys 13–15 y 45.0 Girls 13–15 y 43.0 Boys 16–18 y 55.0 Girls 16–18 y 46.0 Adult ...
Post a Comment
Read more

Complete to near complete foods

Food Protein Omega PUFA/MUFA Fiber Vitamins Minerals Low Carb Eggs ✔️ ✔️ ✔️ ❌ A, D, E, B12 Selen, Phos ✔️ Salmon ✔️✔️ ✔️✔️✔️ ✔️ ❌ D, B12 Selen, Iodine ✔️ Sardines ✔️✔️ ✔️✔️✔️ ✔️ ❌ D, B12 Calcium, Iron ✔️ Mackerel ✔️✔️ ✔️✔️✔️ ✔️ ❌ D, B12 Selenium ✔️ Chia Seeds ✔️ ✔️✔️ ✔️ ✔️✔️ B1, E Ca, Mg ✔️ Flax Seeds ✔️ ✔️✔️ ✔️ ✔️✔️ B1 Mg ✔️ Lentils ✔️✔️ ❌ ✔️ ✔️✔️ Folate, B6 Fe, K ❌ Almonds ✔️ ❌ ✔️✔️ ✔️ E, B2 Mg, Zn ✔️ Walnuts ✔️ ✔️ ✔️✔️ ✔️ E, B6 Mg ✔️ Pistachios ✔️ ❌ ✔️✔️ ✔️ B6, E K ✔️ Spinach ❌ ❌ ❌ ✔️ A, C, K Fe, Ca ✔️ Kale ❌ ❌ ❌ ✔️ A, C, K Ca ✔️ Avocado ❌ ❌ ✔️✔️ ✔️ K, B5, B6 K ✔️ Pumpkin Seeds ✔️ ❌ ✔️ ✔️ E, B1 Zn, Mg ✔️ Sunflower Seeds ✔️ ❌ ✔️ ✔️ E, B6 Mg, Se ✔️ Greek Yogurt ✔️✔️ ❌ ✔️ ✔️ B12, B2 Ca ✔️ Chicken Breast ✔️✔️ ❌ ✔️ ❌ B3, B6 P, Se ✔️ Turkey ✔️✔️ ❌ ✔️ ❌ B6, B12 Selenium ✔️ Beef (Lean) ✔️✔️...
Post a Comment
Read more

Top Nutrition Sources

Top Nutrition Sources 👑 King & Queen of Nutrition Categories Vitamins (A to E) Vitamin King Queen Vitamin A Cartot, Spinach Vitamin C Guava Amla Vitamin D Sunlight Fatty Fish Vitamin E Sunflower Seeds Almonds Vitamin K Kale Broccoli B Vitamins B Vitamin King Queen B1 (Thiamine) Whole Grains Sunflower Seeds B2 (Riboflavin) Dairy Eggs B3 (Niacin) Chicken Peanuts B5 Mushrooms Avocados B6 Chickpeas Bananas B7 (Biotin) Eggs Sweet Potato B9 (Folate) Lentils Spinach B12 Fish Dairy Minerals Mineral King Queen Calcium Sesame Seeds Dairy Iron Jaggery Spinach Magnesium Pumpkin Seeds Banana Zinc Pumpkin Seeds Ch...
Post a Comment
Read more

👑 Nutrient Kings

Functional Foods (Veg & Non-Veg) Functional Food 🥦 Food Categories Fruits: Berries (AOs) Vegetables: Carrots (beta-carotene), Spinach (folate, iron) Greens: Kale (A, K, calcium) Cruciferous: Broccoli (sulforaphane, detox) Root Vegetables: Sweet Potatoes (vitamin A, fiber) Nuts: Walnuts (omega-3) Seeds: Flaxseeds (lignans, fiber, omega-3) Grains: Quinoa (complete protein, magnesium) Dry Beans: Black Beans (fiber, folate) Legumes: Lentils (protein, folate) Dairy: Yogurt (probiotics, calcium) Seafood: Salmon (omega-3 EPA/DHA, B12) 🧪 Vitamin Kings Vitamin A: 🍠 🥕 Vitamin B1: Sunflower Seeds Vitamin B2: Almonds, 🍄 Vitamin B3: 🥜 Vitamin B5: 🥑 Vitamin B6: 🍌 🥔 Vitamin B7 (Biotin): Sunflower seeds Vitamin B9 (Folate): Spinach, lentils ...
Post a Comment
Read more

🧬 Complete Longevity + Disease Reversal Protocol

Complete Longevity Routine Integrates Circadian, Ayurvedic, Metabolic, Functional medicine to build lifelong vitality, resilience, & root-cause healing. 🌅 Morning Ritual (4:00–6:00 AM) Wake during ambrosial hours (3–6 AM) Triphala eye wash Oral hygiene: Brush with herbal tooth powder, tongue scrape, saline gargle, oil pulling, gum massage, mouth rinse Drink warm water to activate gut & liver Abhyanga: Dosha-based full body oil massage, scrubbing Neti pot + Nasya oil (brain-lung-sinus-vagus reset) Pranayama (Nadi Shodhana, Bhramari) Omega Shot (Post-Pranayama): 1t each chia, flax (roasted & powdered), wheatgrass, lemon juice in 1 glass water — boosts omega-3, liver detox, and fat metabolism Metabolic boosters (30 mins before breakfast): Ripe karela slice + soaked methi + 1 tsp apple cider vinegar in 1 glass water — enhances bile, insulin sensitivity, and appetite 20-min walk + 10-min reb...
Post a Comment
Read more

7-Day Anti-Hypertensive Meal Plan

Goal: Support flexible arteries, reduce BP, inflammation, and insulin resistance. Daily Routine: 🍋 Morning: Warm water + lemon + 1 tsp chia seeds + pink salt 🌞 Eating window: 8 AM – 6 PM 💧 Hydration: 8–10 glasses water + coriander/coconut water 🧘 Breathwork: 10 mins nadi shodhana + 10 min post-meal walks 🗓️ Day 1 Time Meal 🌅 Breakfast Millet dosa + coconut chutney + amla juice 🥗 Mid-morning Cucumber + beetroot + tulsi + flax oil drizzle 🍱 Lunch Red rice + bottle gourd curry + curd + 1 tsp sesame seeds ☕ Evening Green tea + roasted black chana 🌙 Dinner Moong dal soup + palak stir-fry + ½ sweet potato 🗓️ Day 2 Time Meal 🌅 Breakfast Overnight oats with chia, almond milk, pumpkin seeds, berries 🥗 Mid-morning Watermelon + mint leaves 🍱 Lunch Quinoa + beetroot–tofu stir-fry + okra curry + salad ☕ Evening Moringa tea + puffed millet 🌙 Dinner Moong cheela + tomato chutney + sautéed amaranth gr...
Post a Comment
Read more