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A healthier Life begins in your kitchen!


Yes, you read that right!

The secret to your healthy-being is lying around in your kitchen, hidden in the cabinet, chilling luxuriously in the refrigerator or sometimes tightly-quipped in containers. You just need to get hold of them and prepare a home remedy. Home remedies are, no doubt, most beneficial and convenient treatment to cure a disease or ailment. You don’t need more than certain spices, veggies, and a few other common items.

Suffering from a sore throat? Try lemon and honey, and you’re fixed.

Having bouts of nausea? Use ginger and you’re good to rock the day.

However, as much as these remedies are easy to use, one should also have proper knowledge of nutrition.

Are you also suffering from a deficiency of nutrients in your body? Do not worry, we have a compiled list of food that’ll give you all the essential nutrition you need!

  1. Protein:

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Protein is the building blocks of organs, muscles and pretty much everything that matters in your body. This is why everyone should eat a high protein diet. The recommended daily intake of protein for women is 46 grams while for men it is 56 grams.

Here are the top five picks that you can add to your diet-
  • Eggs

Eggs are one of the cheapest and easily available sources of protein. One whole egg contains six grams of protein and to be precise egg whites are pure protein.

  • Dairy products

Milk, cheese, Greek yogurt are great sources of protein. One cup serving of low-fat milk contains 8 grams of protein, one cup of plain non-fat Greek yogurt has 25 grams of protein while one cup of plain yogurt has 14 grams of protein and 100 grams of cheese contains 25 grams protein.

  • Meat

Steaks, chicken breasts, turkey breast, Bacon etc. are good and tasty sources of protein. You can find 23 grams of protein in 3 oz serving of steak, 24 grams of protein in 3 oz serving of chicken and turkey breast and 15 grams of protein in 3 oz serving of Bacon.

  • Seafood

Salmon has 23 grams of protein in 3 oz, Octopus has 25 grams of protein in 3 oz serving and Tuna has 25 grams of protein in 3 oz serving. Seafood is also rich in omega 3 fatty acids.

  • Plant protein

Just in case you are a vegan and thought we forgot you, then don’t worry we have got you covered. Tofu, nuts and lentils are a good source to fulfil your protein needs. Dried lentils contain 13 g protein per 1/4-cup serving, nuts like peanuts, cashews, and almonds mixed together can give you 6gm of protein per 2 oz serving and tofu offers 12 gm protein per 3 oz serving.

2. Vitamin B12-

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Vitamin B12 or cobalamin, a water-soluble vitamin plays an essential role in the production of red blood cell, healthy brain, and nerve function, as well as DNA synthesis. Just a mild deficiency of vitamin B12 can result in impaired mental function and low energy. As we read above, vitamin B12 helps in the formation of red blood cells, so a deficiency of the same can produce large, immature cells that are unable to properly carry oxygen. The recommended intake is of 2.4-2.8 mcg depending upon your body requirements.

Here is the handpicked top 5 list for vitamin b12 rich foods-
  • Feta cheese

Vitamin B12 can be found in great quantity in feta cheese. In fact, there are many other nutrients in it like riboflavin (vitamin B2) and calcium. One cup of feta cheese holds up to 2.50 mcg of vitamin B12.

  • Nutritional yeast

If you’re a vegetarian or vegan looking for a way to get more B12 in your diet, nutritional yeast is a great option. One tablespoon of nutritional yeast contains 2.4mcg of vitamin B12.

  • Sardines

Sardines are a great source of vitamin B12 and omega 3 fatty acids. Three oz serving of Sardines has 6.6 mcg of vitamin B12.

  • Beef Liver

All it takes is one ounce of beef liver to get well over most people’s daily requirements for B12. One oz serving of it contains 20mcg.

  • Cottage cheese

Cottage cheese is a good source of protein, vitamin, and calcium. One cup of cottage cheese contains 1mcg of vitamin B12.

3. Vitamin D

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Vitamin D is commonly known as ergocalciferol (Vitamin D2) and cholecalciferol (Vitamin D3). Deficiency of vitamin D can cause rickets.

Here is a list of foods that will help you in maintaining the regular intake of Vitamin D which is 400–800 IU/day, or 10–20 micrograms.
  • Cod liver oil: 1 tablespoon of cod liver oil has 440 IU. So, if you’re taking 1 tablespoon of it regularly that should do the work for you.
  • Salmon: 3 ounces of Salmon gives 400 IU of Vitamin D. It is one of the healthiest fish to eat.
  • Milk: One cup of milk has 98 IU of vitamin D.
  • Tuna: 3 ounces of Tuna fish give 228 IU of vitamin D.
  • Eggs: One whole egg has 41 IU of vitamin D.

In addition to sunlight try to get at least two of these foods in your diet.

4. Calcium

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The recommended intake of calcium is 1000mg foods that provide calcium support functions including bone building, nerve conduction, heartbeat regulation, muscle contractions, and weight maintenance — not to mention prevent calcium deficiency.

Here are the best sources of calcium that you can gladly add to your diet:
  • Yogurt: 1 cup of yogurt contains 488 mg of calcium.
  • Cheese: one ounce of cheese has 202mg of calcium.
  • Kale: 1 cup of Kale contains 90.5 mg of calcium.
  • Tofu: One cup will get you a whopping 861 milligrams of calcium just a little less than your daily requirement.
  • Sardines: One tiny three-ounce serving packs 370 milligrams of calcium.

We hope this list serves up your nutritious needs and give you some ideas regarding what to add to your diet to live a healthier lifestyle.

Article Credits: Janvee Garg | Chief Editor | LivePeppy

Editor: LivePeppy

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