#B-12 fortified foods

[pierrotdoesnteat]

NUTRITION JOURNALS: VITAMINS (PT 1/2)

HOW MANY VITAMINS ARE THERE?

- there are thirteen (13) essential vitamins; vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, thiamine (B1), riboflavin (B2), niacin (B3), pathogenic acid (B5), biotin (B7), and folate (B9). these are the ones i'll focus on in this past, and it will be a longer post.

WHAT IS VITAMIN A?

- vitamin A is a fat-soluble vitamin that supports your immune system, vision, reproductive health, and fetal growth. there are two forms of vitamin A; preformed vitamin A which are found in things like dairy, liver, and fish, and provitamin A carotenoids which can be found in fruits, vegetables, and oils. - The recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women.

WHAT IS VITAMIN B6?

- vitamin B6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy. Food sources of vitamin B6 include poultry, fish, potatoes, chickpeas, bananas and fortified cereals. - vitamin B6 has been shown to have antioxidant and anti-inflammatory properties, and helps your body to make DNA, hemoglobin, and neurotransmitters. - in addition to low iron, low vitamin B6 has been linked to anemia, which i dont imagine i need to tell yall is incredibly common in disordered people. - because B6 is connected to neurotransmitters, it can help regulate mood and even aid sleep. One study showed that higher vitamin B6 intake is associated with lower depression and anxiety risk in females, but not males. - vitamin B6 also helps your body maintain normal levels of homocysteine, an amino acid that helps to build proteins. - vitamin B6 supplementation specifically has been shown to improve body composition – your ratio of lean muscle to fat. it has also been linked with higher muscle mass and lower body fat levels. in particular, vitamin B6 supplementation has been linked to lower-body weight loss, with a reduced amount of fat across the hips and waist.

WHAT IS VITAMIN B12?

- vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. - sources of vitamin B-12 include poultry, meat, fish and dairy products. Vitamin B-12 is also added to some foods, such as fortified breakfast cereals, and is available as an oral supplement. - some studies suggest that vitamin B12 could affect body fat and metabolism. one review concluded that vitamin B12 plays a key role in fat metabolism, noting that a deficiency could be linked to increased fat accumulation and obesity. take this with a grain of salt, though, because there is limited research on the topic. - vitamin B12 plays a role in serotonin production, so a deficiency may be connected with clinical depression. this may feel irrelevant, but your physical and mental health are really complexly connected. taking care of one can help improve the other.

WHAT IS VITAMIN C?

- vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. vitamin C is also vital to your body's healing process. additionally, it is an antioxidant that helps protect your cells against the effects of free radicals- molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, x-rays or other sources. - vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, brussel sprouts, broccoli and spinach. - vitamin C helps your body to absorb iron in foods like beans and spinach, who's bio-availability is lower. - although vitamin C doesn't necessarily cause weight loss, it seems to be related to body weight. getting sufficient amounts of vitamin C increases body fat oxidation during moderate-intensity exercise. - another critical function of vitamin C is synthesizing carnitine, which transports long-chain fatty acids into the mitochondria that produce energy.

WHAT IS VITAMIN D?

- there are different forms of vitamin D, including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). vitamin D is found in fish, eggs, and fortified milk. It's also made in the skin when exposed to sunlight. during periods of sunlight, vitamin D is stored in fat and then released when sunlight is not available. - your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body. Its anti-inflammatory, antioxidant and neuro-protective properties support immune health, muscle function and brain cell activity. - vitamin D might play an important role in regulating mood and decreasing the risk of depression, and some studies suggest there may be a link between vitamin D and obesity, though more research is needed to verify this.

WHAT IS VITAMIN E?

- vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. vitamin E deficiency can cause nerve pain (neuropathy). - foods rich in vitamin E include canola oil, olive oil, margarine, almonds and peanuts. You can also get vitamin E from meats, dairy, leafy greens and fortified cereals. - getting enough vitamin E may help prevent oxidative stress and cellular damage. oxidative stress occurs when there’s an imbalance between your body’s antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). this can lead to cellular damage and increased disease risk.

WHAT IS VITAMIN K?

- vitamin K is actually a group of compounds, with the most important ones being vitamin K1 and vitamin K2. vitamin K1 is obtained from leafy greens and some other vegetables. vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs and synthesized by bacteria. - vitamin K's key role is to help heal injuries through blood clotting and strengthen bones by making four proteins among the 13 that are needed for blood clotting (coagulation) and osteocalcin.

[devoted1989]

guide to vegan vitamin b 12

Vitamin B12 deficiency is a topic that comes up often when people talk about veganism. But it is quite easy to maintain a healthy level of Vitamin B12 on a plant – based diet.

This is often due to limited dietary intake, malabsorption, medical conditions, or the use of B12-depleting medications.

Vitamin B12 is the by-product of bacterial activity - a process that only takes place in the digestive system of animals.  Therefore, the nutrient is not found in plant-based foods. The only reliable sources of vitamin B12 on a plant-based diet are fortified foods and drinks or supplements.

signs and symptoms of vitamin b 12 deficiency

1. Fatigue

2. Pale or yellow skin

3.Headaches

4. A greater risk of developing depression

5. Pale or yellow skin

6. Gastrointestinal issues 

7. Difficulty concentrating and mental impairment

8. Pain and inflammation of the mouth and tongue 

 9. The corners of the mouth are split.

10. Pins and needles in hands and feet

11. Muscle cramps and muscle weakness. 

reliable sources of vegan b 12

Fortified foods & drinks: L

Look for plant milks, non – dairy yoghurts, breakfast cereals, spreads, yeast extracts, tofu and nutritional yeast products that are fortified with vitamin B 12. 

Supplements:

Vitamin B1 2 supplements should be taken as part of a B-complex supplement, and ideally together with a multi – vitamin. 

Vitamin B 12 injections:

These are inexpensive and effective. 

With thanks to The Vegetarian Resource Group,  The Vegan Society & Happy Cow.

Image found on Pinterest. No source.

[babiesbasic]

Common Nutritional Deficiencies in Babies and How to Prevent Them

Introduction

Ensuring your baby receives adequate nutrition is essential for their growth, brain development, and overall health. While breast milk or formula provides most of the nutrients babies need during their first year, deficiencies can still occur, especially as they transition to solids.

In this guide, we’ll explore the most common nutritional deficiencies in babies, their symptoms, and practical tips for prevention.

1. Why Nutritional Deficiencies Occur in Babies

Nutritional deficiencies can arise due to:

Rapid Growth: Babies have high nutrient needs to support their development.

Limited Diets: Early solid foods may lack certain essential nutrients.

Feeding Challenges: Picky eating, food allergies, or medical conditions can affect intake.

Tip: A well-balanced diet with a variety of food groups helps reduce the risk of deficiencies.

2. Common Nutritional Deficiencies in Babies

a) Iron Deficiency

Iron is vital for making hemoglobin, the protein in red blood cells that carries oxygen.

Symptoms:

Fatigue or weakness

Pale skin

Slow weight gain

Prevention:

Introduce iron-rich foods like fortified cereals, pureed meats, lentils, and spinach around 6 months.

Pair non-heme iron (from plants) with vitamin C to boost absorption.

b) Vitamin D Deficiency

Vitamin D supports bone health and calcium absorption.

Symptoms:

Delayed growth

Weak or brittle bones

Increased risk of infections

Prevention:

Ensure adequate sunlight exposure (15–30 minutes daily).

Offer vitamin D-fortified foods or supplements as recommended by your pediatrician.

c) Calcium Deficiency

Calcium is essential for strong bones, teeth, and muscle function.

Symptoms:

Poor growth

Irritability

Delayed tooth eruption

Prevention:

Include yogurt, cheese, tofu, and broccoli in your baby’s diet.

Breast milk or formula remains the primary calcium source until 12 months.

d) Omega-3 Fatty Acids Deficiency

Omega-3s support brain development and vision.

Symptoms:

Dry skin

Learning or developmental delays

Prevention:

Serve fatty fish like salmon or sardines (in age-appropriate portions).

Include chia seeds or flaxseed oil for plant-based alternatives.

e) Zinc Deficiency

Zinc plays a role in immune function and cell repair.

Symptoms:

Poor appetite

Frequent infections

Delayed wound healing

Prevention:

Offer foods like lean meats, beans, eggs, and fortified cereals.

3. How to Prevent Nutritional Deficiencies in Babies

a) Breast Milk or Formula

Continue breastfeeding or offering formula as the main source of nutrition until 12 months, as it provides essential vitamins and minerals.

b) Introduce Nutrient-Dense Foods

Iron: Pureed meats, lentils, fortified cereals

Calcium: Dairy, leafy greens, tofu

Vitamin D: Fortified cereals, fish, and sunlight exposure

Zinc: Eggs, beans, and chicken

c) Provide a Variety of Textures and Flavors

Offering a range of textures and flavors encourages your baby to try new foods and ensures a more balanced diet.

d) Consult Your Pediatrician

Regular checkups help monitor your baby’s growth and identify any signs of deficiencies.

Tip: Your pediatrician may recommend supplements if needed, such as vitamin D drops or iron supplements.

4. Foods to Include for Key Nutrients

NutrientFood SourcesIronBeef, chicken, spinach, lentilsCalciumYogurt, cheese, broccoli, fortified cerealsVitamin DSalmon, egg yolks, fortified foodsOmega-3sFatty fish, chia seeds, flaxseed oilZincEggs, beans, whole grains

Tip: Serve these foods in manageable portions and textures suitable for your baby’s age.

5. Signs of a Balanced Diet

A baby receiving adequate nutrition will typically:

Grow steadily according to their growth chart.

Have a healthy appetite and energy levels.

Meet developmental milestones.

Tip: Track your baby’s meals to ensure they’re getting a variety of nutrients daily.

6. Common Questions About Nutritional Deficiencies

Q: How do I know if my baby is deficient in a nutrient?

Symptoms like slow growth, irritability, or frequent illnesses may indicate a deficiency. Consult your pediatrician for a proper evaluation.

Q: Are supplements necessary for babies?

Most babies get what they need from breast milk, formula, and solids. However, your pediatrician may recommend supplements for specific needs, such as vitamin D or iron.

Q: Can picky eating lead to deficiencies?

Yes, if your baby consistently avoids certain food groups. Offer a variety of foods and consult a pediatrician if the issue persists.

7. Why Choose Babies Basic for Mealtime Tools?

At Babies Basic, we offer feeding tools that make serving nutrient-rich meals easier:

Suction Plates and Bowls: Perfect for organizing balanced meals.

Soft Silicone Spoons: Gentle for introducing new foods.

Silicone Bibs with Food Catchers: Minimize mess while exploring nutrient-packed foods.

Conclusion

Nutritional deficiencies in babies can be prevented with a balanced diet, nutrient-dense foods, and regular pediatric checkups. By introducing a variety of flavors and textures and ensuring adequate intake of essential vitamins and minerals, you can support your baby’s healthy growth and development.

Ready to simplify mealtime? Explore our range of baby-safe feeding essentials at Babies Basic and give your baby the nutrition they need to thrive!

[bethanyhamiltonsstuff]

Can Hamsters Enjoy Sprouts? A Comprehensive Guide to Sprouts in Your Hamster's Diet

Benefits of Sprouts for Hamsters:

Vitamins Boost: Enhance immunity and cellular function with vitamin C, B-vitamins, and vitamin K found in sprouts.

Minerals Support: Fortify bone health, muscles, and metabolism through essential minerals like calcium, potassium, magnesium, and zinc.

Fiber Aid: Promote digestion and dental health with the inclusion of dietary fiber in sprouts.

Protein Contribution: Contribute to tissue maintenance and repair with the plant-based proteins present in legume sprouts.

Antioxidants Combat: Counteract oxidative damage with the high antioxidant content inherent in sprouts.

Low Calorie: Safeguard against obesity with the low-calorie content of sprouts.

Risks of Sprouts for Hamsters:

Gas or Bloating: Be cautious when introducing sprouts, as their high fiber content may lead to flatulence.

Diarrhea: Transition gradually to prevent loose stools caused by excessive sprout fiber.

Contamination Concerns: Raw sprouts might harbor harmful bacteria like salmonella or E. coli if not thoroughly cleaned.

Dehydration Risk: The low-calorie content in sprouts may not fully meet your hamster's hydration needs.

Symptoms of Sprout Poisoning in Hamsters:

Keep a close eye on your hamster for signs of sprout-related issues such as diarrhea, lethargy, excessive gas, or reduced appetite. If any symptoms arise, discontinue feeding sprouts and promptly consult your exotic vet.

How Much Sprouts Can Hamsters Eat?

Maintain a balanced diet by offering hamsters 1-2 teaspoons of sprouts 2-3 times per week at most. Remove uneaten sprouts within 12 hours to ensure freshness.

For a Well-Rounded Hamster Diet, Consider:

High-quality hamster pellets available at all times.

Unlimited timothy hay and engaging chew toys.

Small daily portions of vegetables and fruits.

Occasional treats like hard-boiled egg whites.

Remember, sprouts should complement, not replace, the main components of your hamster's diet.

Sprout Alternatives and Supplements:

Explore other produce options to enrich your hamster's diet:

Carrot: Rich in vitamin A and beta-carotene.

Cucumber: A hydrating option with antioxidants.

Cabbage: Contains vitamins C and K.

Bell pepper: Packed with vitamin C.

Broccoli: Provides fiber, vitamins C and K.

Apple: High in vitamin C and fiber.

Consider reputable hamster food brands such as Oxbow Essentials, Supreme Tiny Friends Farm, Vitakraft VitaNature, Brown's Tropical Carnival, and Mazuri Rat and Mouse Diet.

In Conclusion:

With proper care and moderation, your hamster can safely enjoy the nutritional benefits of sprouts as part of a diverse and balanced diet.

[priyanshukumari]

What are the highest Plant-Based Protein-Rich Foods?

A common concern about vegetarian and vegan diets is that they may lack sufficient protein. But vegans can get protein from various plant sources, though some may be better than others.

The vegan diet has been linked to several health benefits in terms of nutrients, weight loss, and a lower chance of various health problems. In fact, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein. 

However, certain plant foods contain significantly more plant protein than others, and research suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.

In addition, while well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not.

Poorly planned or highly processed vegan diets may increase your chance of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.

The following are 18 protein-rich foods that contain a high amount of protein per serving. That said, speak with your doctor to see if you can benefit from supplements and fortified foods to bridge any nutritional gaps that might arise.

Learn more about the food with rich in protein and high protein foods and vegetables.

1. Seitan

Seitan is a popular protein source for many vegetarians and vegans. Unlike many soy-based mock meats, it closely resembles the look and texture of meat when cooked.

Also known as wheat meat or wheat gluten, it contains about 25 grams (g) of protein per 3.5 ounces (oz) or 100 g, making it one of the richest plant protein sources available.

Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. However, because it’s made from gluten, the main protein in wheat, people with gluten-related disorders should avoid it.

2. Tofu, tempeh, and edamame

Tofu, tempeh, and edamame all contain iron, calcium, and 12–20 g of protein per 3.5 oz (100 g) serving.

All three originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs.

Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity.

On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.

3. Lentils

With 18 g of protein per cooked cup (198 g), lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup (198 g).

Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer.

In addition, lentils are rich in folate, manganese, iron, antioxidants, and other health-promoting plant compounds.

4. Beans

Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving. This also includes chickpeas.

Most types of beans contain about 15 g of protein per cooked cup (170 g). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds.

Moreover, research shows that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.

5. Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes.

Half an oz (16 g) of this complete source of plant protein provides 8 g of protein and 3 g of fiber. Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.

6. Spelt and teff

Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro.

Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, meaning that it’s naturally gluten-free.

Spelt and teff provide 10–11 g of protein per cooked cup (250 g), making them higher in protein than other ancient grains.

Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium.

7. Hemp seeds

Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant.

However, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis.

Although hemp seeds aren’t as well-known as other seeds, they contain 9 g of protein in each 3-tablespoon (tbs) or 30 g serving.

They also contain high levels of magnesium, iron, calcium, zinc, and selenium. What’s more, they’re a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health.

Interestingly, research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.

8. Green peas

Green peas contain nearly 9 g of protein per cooked cup (160 g), which is slightly more than a cup (237 milliliters (mL))  of dairy milk.

What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs.

Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins.

9. Spirulina

This blue-green algae is definitely a nutritional powerhouse. A 2 tbs (14 g) serving provides 8 g of complete protein, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs (60).

Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids.

According to some test-tube and animal research, phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties.

Furthermore, research links consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels.

Still, we need more human studies before we can draw conclusions on all of spirulina’s health claims.

10. Amaranth and quinoa

Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they don’t grow from grasses like other cereal grains do. For this reason, they’re technically considered pseudocereal.

Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours.

Amaranth and quinoa provide 8–9 g of protein per cooked cup (246 g and 185 g respectively) and are complete sources of protein, which is uncommon among grains and pseudocereals.

They are also good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.

11. Ezekiel bread and other breads made from sprouted grains

Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley, and spelt, as well as soybeans and lentils.

Two slices of Ezekiel bread contain approximately 8 g of protein, which is slightly more than most other types of bread.

Sprouting grains and legumes increases the number of healthy nutrients they contain and reduces their content of antinutrients, which are compounds that can affect your body’s absorption of certain vitamins and minerals.

In addition, studies show that sprouting increases their content of specific amino acids, such as lysine, which can help boost their overall protein quality.

12. Soy milk

Soy milk is made from soybeans and is usually fortified with vitamins and minerals. Not only does it contain 6 g of protein per cup (244 g), but it’s also an excellent source of calcium, vitamin D, and vitamin B12 (76).

However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is a good idea.

Additionally, some types may contain added sugar, so it’s best to opt for unsweetened varieties whenever possible.

13. Oats and oatmeal

Eating oats is an easy and delicious way to add protein to any diet.

Half a cup (40 g) of dry oats provides approximately 5 g of protein and 4 g of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.

Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat.

14. Wild rice

Unlike white rice, wild rice is not stripped of its bran. That’s great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals.

A cooked cup (164 g) provides nearly 7 g of protein, in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.

15. Chia seeds

Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. They contain 5 g of protein and 10 g of fiber per ounce (28 g)

.

These little seeds also contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

16. Nuts, nut butter, and other seeds

Nuts, seeds, and their derived products are great sources of protein.

One ounce (28 g) contains 5–7 g of protein, depending on the variety. For example, almonds contain 6 g.

Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds.

When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to eat them raw.

17. Protein-rich fruits and vegetables

Although all fruits and vegetables contain protein, some contain more than others.

Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4–5 g of protein per cooked cup.

Although technically a grain, sweet corn is another common food that contains about as much protein as these high protein vegetables.

Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, cherimoyas, mulberries, blackberries , nectarines, and bananas, which have about 2–4 g of protein per cup.

18. Mycoprotein

Mycoprotein is a non-animal-based protein derived from Fusarium venenatum, which is a type of fungus. It’s often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets.

Its nutritional value can range a bit depending on the specific product, but most contain 15–16 g of protein per 3.5 oz (100 g) serving, along with 5–8 g of fiber.

Although there are concerns about the safety of mycoprotein related to food allergies, research shows that adverse reactions are very rare.

However, keep in mind that some products made with mycoprotein may also contain egg whites, so be sure to check the label carefully if you’re following a vegan diet or avoiding eggs for other reasons, such as food allergies.

Frequently asked questions

What vegan foods are high in protein?

Seitan, tofu, beans, and lentils can provide protein in a vegan diet.

How can a vegan get 100g of protein a day?

In order to get 100g of daily protein, a person following a vegan diet typically needs to vary their plant protein sources and include multiple protein sources in one meal. These can include seitan, which contains 25 g of protein per 3.5 oz (100 g), tofu, beans, and lentils, as well as foods that provide a smaller amount of protein, such as whole grains, nutritional yeast, and nuts.

What is a good source of protein that isn’t meat?

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

Conclusion

Protein deficiencies among vegetarians and vegans are uncommon, especially for those following a healthy, well-planned diet.

Still, some people may be interested in increasing their plant protein intake for a variety of reasons.

This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet.

[howandreviews]

Foods to Say No to After 50

Buckle up and brace yourselves, because we’re about to dive into the world of the “Fabulously Fifty and Beyond” Let’s face it, just like maintaining a vintage car, good health requires a bit of, shall we say, maintenance. Sure, we’d all love to eat ice cream for breakfast, but is it really the best way to start the day? (spoiler: it’s not). So, here is our list of the top 12 foods you should say a resounding ‘No’ to after 50. Let’s get rolling!

Sugary Drinks and Fruit Juice

While younger adults might gulp down these sugar-sweetened beverages without batting an eye, they can be harmful for older people. They are a major source of empty calories and can lead to weight gain, increased blood sugar levels, and a higher risk of chronic disease. Stick to water and herbal tea.

Fast Food

French fries, hot dogs, and the lot are high in sodium and can lead to high blood pressure, which the American Heart Association has linked to an increased risk of heart disease. The good news is, opting for healthier options like baked sweet potatoes can help maintain a healthy weight and better health overall.

White Bread and Breakfast Cereals

Sure, they’re easy and convenient, but these foods often have little nutritional value. Replace them with whole grain foods like brown rice or oatmeal to ensure you’re getting enough fiber and maintaining stable blood sugar levels.

Deli Meats

They might make for a quick lunch, but deli meats are often packed with a lot of sodium and artificial sweeteners. The National Institute of Aging recommends lean proteins like chicken or fish instead.

Ultra-Processed Foods

Think potato chips and store-bought cookies. These are often high in added sugar and unhealthy fats, not to mention low in nutritional needs necessary for older adults. The Mediterranean diet, rich in whole grains, healthy fats, and lean protein, is a better option.

Ice Cream

Oh, the beloved frozen treat. It might be a delightful indulgence, but it’s high in calories and can lead to weight gain. Opt for Greek yogurt with fresh fruit for a healthier treat that’s also a good source of protein and calcium.

Soft Drinks

Like sugary drinks, soft drinks can spike your blood sugar levels and contribute to weight gain. They’re not a good idea if you’re trying to maintain a healthy diet.

Red Meat

While it’s a good source of protein, red meat can also be high in saturated fats, which can increase the risk of heart disease. Opt for fatty fish like salmon that are rich in heart-healthy omega-3 fatty acids instead.

Artificial Sweeteners

They might seem like a good substitute for sugar, but a recent study has linked artificial sweeteners to health issues such as metabolic syndrome. Consider natural sweeteners like honey or maple syrup instead.

Dairy Products

For older adults, particularly older women, maintaining bone health is crucial. But some dairy products can cause water retention and bloating. Choose nutrient-dense foods like leafy greens and fortified dairy substitutes that are high in Vitamin D and calcium.

Excessive Protein

While good sources of protein are essential for maintaining muscle mass and strength, too much protein can strain the kidneys. The Mayo Clinic recommends a balanced diet with a variety of foods including whole grains, fruits, and vegetables.

Egg Yolks

While they’re high in B vitamins and amino acids, egg yolks are also high in cholesterol, which might be concerning for those with heart conditions. Consider egg whites or other lean protein sources.

Bottom Line

The key to healthy aging isn’t about completely eliminating these foods, but making small changes to our dietary patterns for better health. The good news is, maintaining a healthy lifestyle can be as simple as swapping white bread for whole grains, or fast food for homemade meals. Remember, it’s never too late to embrace a healthier diet and enjoy the golden years of life in good health. So, keep that physical activity up, make those smart food choices, and here’s to being fabulous over 50!

[thedisneychef]

Can I Omit Nutritional Yeast From A Recipe

Hi everyone! Today I'm going to talk about nutritional yeast and its potential impact on a recipe. Nutritional yeast has become an increasingly popular ingredient in vegan dishes, but it isn't always necessary for all recipes. Here, we'll discuss the role of nutritional yeast in cooking and explore whether or not you can omit this ingredient from your dish. Let's get started! Maybe You Also Like: - Can I Leave Flaxseed Out Of A Recipe - Can I Reduce Sugar In Cake Recipe - Can I Substitute Applesauce For Apple Juice In A Recipe What Is Nutritional Yeast? I'm sure you've heard of nutritional yeast, but do you know what it is? Nutritional yeast is a type of edible yeast that's often used as an ingredient in cooking. It has a cheesy flavor and can be found in flakes, granules, or powder form. The most common type is inactive yeast, which means it doesn't grow like active baker's and brewer's yeasts do. Nutritional yeast offers plenty of health benefits too! It contains all nine essential amino acids needed to make up proteins. Plus, it provides vitamins B-1, B-2, B-3 and B-6 which help with energy production and metabolism regulation. Additionally, some brands of nutritional yeast are fortified with vitamin B-12 for added health benefits. But perhaps the best part about this product is how versatile it can be when cooking; from vegan mac & cheese dishes to savory sauces – the options are endless! So next time you're looking for something special to add to your meal without sacrificing taste or nutrition - consider using nutritional yeast! Benefits Of Nutritional Yeast I'm sure many of us have heard about nutritional yeast, but not everyone knows the benefits it can bring to our cooking. It's a great way to add flavor and richness to your food without adding any extra fat or calories. Plus, you don't have to worry about consuming any animal products if you're vegan or vegetarian. Not only that, but it also adds some essential vitamins and minerals like B12 and folate which are often lacking in plant-based diets. Nutritional yeast is especially helpful for those who need to avoid eating yeast due to dietary restrictions or allergies. With nutritional yeast you get all the deliciousness of cheese without having to use dairy products - making it a perfect alternative for anyone looking for more ways to enjoy their meals while still following a strict diet plan. And since it comes in flakes, granules, or even as a powder form, there are lots of different recipes you can create with it! If you’re looking for an easy way to add depth and complexity of flavors into your dishes then using nutritional yeast could be just what you need. From sauces and dressings to savory snacks – this tasty ingredient is guaranteed to make your mealtime much more exciting! Disadvantages Of Nutritional Yeast While nutritional yeast has its benefits, there are also some disadvantages to consider. One of the main drawbacks is that it can be a potential allergen for those with sensitivities or allergies to molds and yeasts. Additionally, many people find the flavor profile of nutritional yeast off-putting because it tastes strongly of cheese and nuts, which not everyone enjoys. Lastly, nutritional yeast isn't always as easy to find in traditional grocery stores as other items might be. It's usually sold at specialty health food markets or online retailers, so you may have to go out of your way if you want to include it in a recipe. In short, while nutritional yeast does offer some noteworthy health benefits, it’s important to take into account any potential downsides before deciding whether or not to use it in one’s diet. Alternatives To Nutritional Yeast I love the nutty, cheesy flavor that nutritional yeast adds to dishes. It's a great way to make vegan dishes more flavorful and satisfying - but what if you don't have any on hand? Don't worry, there are plenty of non-dairy substitutes out there that will give your dish a similar taste without the need for nutritional yeast. One option is miso paste, which has a salty umami flavor that can be used in place of nutritional yeast. You can also try adding tahini or other nut butter for a creamy texture. If you're looking for something with less fat, consider using mashed tofu instead. For an even simpler substitution, just add some extra spices like garlic powder, onion powder, and paprika to punch up the flavor profile of your dish. Creating delicious vegan meals doesn’t have to be complicated! With these easy substitutions, it’s possible to create tasty yeast free dishes without sacrificing any flavor. So go ahead and experiment – you may find yourself pleasantly surprised at how yummy your creations turn out! Recipe Considerations When Omitting Nutritional Yeast I'm often asked if it's possible to omit nutritional yeast from a recipe. The answer is yes, but there are some considerations that need to be taken into account before doing so. Nutritional yeast has a cheesy flavor and is commonly used as a vegan substitute for cheese in many dishes. So when omitting this seasoning alternative, you’ll want to think of other ingredients that could provide similar flavors or textures. Depending on the dish, you may also need to adjust the amount of salt and other seasonings accordingly. For example, if you're making macaroni and cheese without nutritional yeast, adding miso paste can help give it an umami flavor while nut-based Parmesan alternatives such as walnut parmesan can offer a salty crunchy texture. Experimenting with different combinations of herbs, spices and nuts can help create interesting new flavors for your recipes. Frequently Asked Questions How Much Nutritional Yeast Should I Use In A Recipe? When it comes to using nutritional yeast in a recipe, the amount you use really depends on what flavor balance you're aiming for. If you'd like to omit the yeast altogether and still get that cheesy flavor without all the nutrition, there are some great substitutes out there. For instance, Parmesan cheese or nutritional supplements can be used to achieve nearly identical results. Keep in mind though, if you choose to go this route, make sure not to overcompensate with too much of an alternative ingredient! Is Nutritional Yeast Vegan? Yes, nutritional yeast is vegan! It's a great source of protein for those following a plant-based diet. Plus it adds flavor and health benefits to dishes like popcorn or pasta. You can find many substitutes if you don't have any on hand - think miso paste, tahini, and tomato paste. But none of them quite compare in terms of the unique nutty taste that nutritional yeast brings to recipes. So if you're looking for some extra oomph, definitely stick with the real deal! How Long Will Nutritional Yeast Last In My Pantry? Storing nutritional yeast properly can help it last for a long time. The best way to store it is in an airtight container, either glass or plastic, away from light and moisture. If done this way, your nutritional yeast should have a shelf life of up to 2 years! However, if you don't store it correctly, the shelf life might be reduced significantly. So make sure that when storing your nutritional yeast you keep these things in mind - an airtight container, out of the sun and away from any moisture. What Is The Difference Between Nutritional Yeast And Brewer's Yeast? Nutritional yeast and brewer's yeast are both forms of yeasts, but they can't be used interchangeably as substitutes in recipes. Nutritional yeast is a deactivated form of the Saccharomyces cerevisiae species that has been fortified with B-vitamins like niacin, riboflavin, thiamine, and folic acid. In contrast, brewer's yeast is known for its use in beer fermentation processes and isn't typically rich in vitamins or other nutrients. So if you're looking for an alternative to nutritional yeast for your recipe, be sure to look for something else that is fortified with the same type of essential nutrients. Does Nutritional Yeast Have A Strong Flavor? Nutritional yeast does have a strong flavor, but it is not overpowering. Its flavor intensity has been described as nutty and cheesy, making it a popular substitute for cheese in vegan dishes. It can be used to add a savory note to any dish that needs more depth of flavor. Yeast substitutes like miso paste or nutritional powder are other options if you want to omit nutritional yeast from your recipe altogether, although they will lack the same intense flavor profile. Conclusion Yes, it is possible to omit nutritional yeast from a recipe. However, depending on what you are making, doing so may change the flavor of your dish significantly and could affect its texture as well. Before omitting nutritional yeast from a recipe, make sure that you understand how much should be used in order to get the desired results. If you're still unsure, try using less than the recommended amount or find other ways to enhance the flavor of your food. As long as you know all the facts about nutritional yeast before you decide to leave it out of a recipe, there's no reason why you can't enjoy delicious vegan dishes without it! If you're looking for more delicious recipes to try, be sure to check out The Disney Chef's recipe categories! Whether you're in the mood for something sweet like a cake recipe, something savory like a chicken or pork recipe, or something fresh like a vegetable or seafood recipe, there's something for everyone. And if you're a meat-lover, don't forget to check out the beef recipes category for hearty and satisfying meals. With so many options to choose from, you're sure to find a new favorite recipe to add to your collection. Read the full article

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Uncovering Core Details For Online Nutrition Coaching German

By utilizing them, you can be on the right Online Nutrition Coaching German course toward creating a more healthy diet program. Dietary fiber is crucial to a balanced diet. Once you give up ingesting just before completing, you keep up with the manage you search for and also you fortifies your solve. Healthy proteins cafes are fantastic to have around to provide you with that extra enhance of electricity. May possibly you might have noticed it is difficult to acquire a regular meal within an international airport lately. With additional security there may be generally very little time to enjoy, and air flights not any longer serve food items. If you have a few power bars available, they'll tide you more than til you will get back again on a lawn. The body calls for b vitamin-12 to generate reddish colored blood flow tissues. It is far from uncommon for non-meat eaters and seniors to get inadequate portions. Furthermore, folks who suffer from anemia usually do not typically get ample B12 off their diet programs. B-12 dietary supplements can be acquired, but there are breakfast whole grain cereal fortified with this important nutritional also. Try ingesting one thing before Thanksgiving holiday evening meal. Jogging into a Thanksgiving event famished is actually a formula for failure--a minimum of where by diet and small amounts have concerns. Having something little before heading to Thanksgiving holiday evening meal can help you top off quicker and prevent overeating. Proper nourishment is important to your great health and fitness. When you eat a properly-well-balanced diet regime, you are able to feel happy and look very good as well. Lessen your consumption of processed sugars to deal with the body effectively. You need to be aware of bad stuff like juice and soda. These beverages normally have glucose included in them. See how much better your diet plan is with out that sugars. Your disposition will increase and you will probably adore your brand-new appearance. Smoothies are tasty treats and also exciting to help make. There are also approaches to create the shakes you previously adore possess a greater nutrients. Flax seed oils and cocoa natural powder are excellent service providers of omega-3 essential fatty acids and antioxidants. Add some in your shakes. This would also increase the flavour of your respective refreshment and increase your immunity mechanism. Zinc is a superb supplement to assist assist a proper physique. Zinc can boost immune system overall health, allow you to get over disease more rapidly, which will help prevent potential sickness. Exceptional zinc options incorporate pumpkin plant seeds, peaches, wheat germ, and strawberries. These types of food also contain lots of anti-oxidants, which fight harmful toxins. If you aren't certain that a meals is healthful and you just presume it can be, you can be creating a blunder. Numerous seven-grain loaves of bread are a variety of untrue promoting. They don't in fact consist of even one particular whole grain. Look for the components with a content label, as an alternative to exactly what is mentioned about the bundle. There are always new stuff to learn about nourishment. Stick to the most up-to-date guidance and maintain understanding how to take pleasure in maximum health. We gain more power over overall health once we have knowledge on nutrition. Keep updated using the outcomes of nutrients reports.

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(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415

(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415 링크<<

(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415

(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415

(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415

(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415

(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415

The Earth in 2022 AD is in a post-apocalyptic state where nature has completely disappeared due to population growth and environmental destruction. The background of the work is New York, which has been transformed into a dictatorship, but with a population of 40 million, it is packed with people. 20 million of them in Manhattan alone.[5] Even the stairs are so packed with people that you can't tell if you're here (아이브) 아는형님 379회 다시 보기 37화 JTBC 230415in the US or India.[6] The poor are not treated as human beings[7], and people outside the upper class are referred to as 'books' (informants) and 'furniture' (secretaries). In particular, furniture is a secretary and at the same time serves as a sexual service, literally a possession. Individuals own them separately, and in apartments for the we(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415althy, there is furniture attached to the house prepared by a management company.[8] In addition, when the owner of the house moves out and a new owner arrives, the new owner will be welcomed. If the new owner doesn't like it, they have to be kicked out.

There are almost no fruits or vegetables, and no meat at all. Only a few upper classes eat vegetables and meat. Of course, they can eat only at the level of the poor in underdeveloped countries. Even things like canned food. For example, a b(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415ottle of strawberry jam the size of a can of coffee costs $150.[9] 'Furniture' owned by the director of Soylent Corporation[10], who must be quite wealthy, is shopping at a grocery store, and the owner offers a piece of beef saying, "You've probably never seen this before."[11] When the main character, a police officer, finds 'a can of strawberry jam' (the size of a 150 dollar canned coffee mentioned above) and 'a handful of rice' during an investigation, as if he had found a 20(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415-carat diamond, he said, "There is obviously a sponsor looking after you. There will be. According to him, there are still a few arable lands, but they are fortified and owned by the wealthy.

In addition, there are vegetation reserves that are not forest reserves. However, there are only a few trees planted in a greenhouse-like place in the middle of a slum.[12] Even those who can access it exude a feeling of being a sym(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415bol of power.[13] Whether oil has been exhausted, there are no scenes in which cars move except for vehicles mobilized by Soylent or the government, and abandoned and neglected cars are used as houses for the poor.

A world where riots are frequent over food problems. All they can eat is the rationed water and food in the form of biscuits, crumbs, and bread[14] such as tile pieces produced by Soylent. There are Soylent Red and Soylent Yellow, which were previously sold as sister products, made from soybeans, but these don't seem to taste anything. What's more, most people have never actually seen those beans. Then, when the new product Soylent Green, which contains animal protein made from marine plankton, was released, it became very popular. If you look at that popularity, you might be wondering what it tastes like compared to Red or Yellow. The main character, Son, and his informant eat a meal with a salad made with proper vegetables, not synthetic food[15], and a stew made with fresh fruits and meat[16]. brush. Even Son [17],(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415 a police officer who is definitely above the middle class, seems to be eating these foods for the first time [18] and Sol, who remembers the old days, is happy to eat proper food for the first time in a while. You can guess that it has become extremely rare. In the play, there is even a scene in which the hands go to the house where the rich live, dip their hands in the clean tap water coming out of the washbasin, and are thrilled to say, "This is such clean water!"

In this bloody world, one day, a director of Soylent is murdered, and Robert Thorne (Charlton Heston) is called to investigate. There are more than one or two suspicious circums(아이브) 아는형님 379회 다시 보기 37화 JTBC 230415tances, such as the appearance of a black priest who heard his confession right before Isa was murdered, in a state of shock, and high-ranking people trying to stop the investigation. And in the process, a certain 'secret' is revealed…

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What exactly is Fortified Rice, and how does it get made?

What is fortified rice? - Fortified Rice Definition

Rice that has been fortified indicates rice that is healthy. It has more iron, B-12, and folic acid than regular rice. Apart from that, fortified rice with zinc, vitamin A, and vitamin B can also be produced. Fortified rice is consumed with regular rice. Fortified rice seems to be ordinary rice. Their flavor is also superior. According to the Food Safety and Standards Authority of India, consuming fortified rice enhances the number of nutrients in meals and promotes excellent health.

How is fortified rice prepared?

Fortified rice making machine in India is made in mills. During this, the amount of micronutrients, vitamins, and minerals in them has increased artificially. For this techniques like coating, dusting, and extrusion are implemented. First flour is made by grinding dry rice. Then micronutrients are added to it. They are mixed well with water. After drying with the help of machines, this mixture is given the shape of rice, which is called a Fortified Rice Kernel (FRK). After it is prepared, it is mixed with common rice. FSSAI rules say that it is mixed in the ratio of 1:100, which means 10 grams of fortified rice is added to 1 kg of rice.

What nutrients are in fortified rice?

Iron (28-42.5 milligrams), folic acid (75-125 micrograms), and vitamin B12 are all present in one kilo of Fortified rice plant manufacturers in India (0.75-1.25 micrograms). In addition, FSSAI has advised Zinc (10-15 mg), Vitamin A (500-700 microgram), Vitamin B1 (1-1.5 mg), Vitamin B2 (1.25-1.75 mg), Vitamin B3 (12.3-20 mg), and Vitamin B6 (1.5-2.5 mg) fortification of rice. Once prepared, Fortified rice can be eaten for up to 12 months.

How to identify fortified rice?

The length of fortified rice does not exceed 5 mm and the width does not exceed 2.2 mm. In this way, they look like common rice. Nonetheless, the government has created facilities for these grains to be identified separately. The +F logo is still there on their packages, and it is also stated that it has been strengthened. There is no need to use a separate procedure while cooking fortified rice. They may be washed, boiled, cooked, and consumed just like regular rice.

What is Fortified Food? Fortified Food Meaning in Hindi

According to the Food Safety and Standards Authority of the Government of India, fortification means the adulteration of essential micronutrients in a food item. Due to this, the nutritional capacity of that food item increases, and initiatives are taken to bring better health to the people while reducing the risk to health.

You must have absorbed a lot of nutrients through different types of foods, but have you consumed artificial nutrients? Do you know what is Food Fortification and Fortified Food? What are the health advantages of this? Even though it may sound a bit strange how nutrients are added artificially, there is nothing surprising in this. In this process, nutrients are added to the foods while processing them. Let us know through this article what is food fortification and for which classes fortified food is considered more beneficial. Food fortification is considered a very good way to meet the deficiency of any nutritional element in the body. Many people get sick and die due to the lack of micronutrients. According to the World Health Organization (WHO), about two billion people all over the world suffer from micronutrient deficiencies.

What is Food Fortification - What is Fortified Food

Food fortification is a process in which nutrients are artificially added to foods. Just like Iodine is added to salt, similarly, at the time of processing of any food when the natural nutrition inside it is destroyed, it is necessary to add nutrition from above. Food fortification is a policy of the WHO and FAO to address nutritional deficiencies around the world. Food fortification is an important process. Many times we eat only one type of food and do not include other nutritional elements in our diet. 

What does fortified mean? Fortified Meaning in Hindi

(of a place) provide protection against attack with defensive works. Denoting a type of wine to which spirits have been added so as to produce port, sherry, or a similar drink. (of food) had vitamins or other supplements added to it so as to increase its nutritional value?

Vitamins or other supplements are added to food to increase nutritional value.

secure with bastions or fortifications

added something to increase the power

prepare yourself for a military confrontation

strengthen

Provides protection against attack with defensive functions.

You May Also Like: Snacks Meaning in Hindi – Types of Snacks

How to differentiate between normal rice and fortified?

The Food Ministry has instructed the mills that the length of fortified rice should not exceed 5 mm and the width should not exceed 2.2 mm. In this way, they look like common rice. Nonetheless, the government has created facilities for these grains to be identified separately. The logo of +F remains on their packet and it is also written that it has been fortified. No different method has to be adopted for cooking fortified rice. Like common rice, they can be washed, boiled and cooked, and eaten.

What is the benefit of eating fortified rice?

Fortified rice is rich in nutrients. According to the Indian Express report, one kg of fortified rice contains iron (28 to 42.5 mg), folic acid (75 to 125 micrograms), and vitamin B12 (0.75 to 1.25 micrograms). Apart from this, FSSAI has recommended Zinc (10 to 15 mg), Vitamin A (500-700 micrograms), and Vitamin B1 (1-1.5 mg). Guidelines have also been issued for fortifying rice with Vitamin B2 (1.25-1.75 mg), Vitamin B3 (12.3-20 mg), and Vitamin B6 (1.5-2.5 mg). Once prepared it can be eaten for up to 12 months.

Fortified Rice Kernels

What is the meaning of rice? rice meaning in English

Rice is the 2nd largest cultivated grain in the world. About 20% of the world's rice is grown in India. There are more than 40,000 varieties of rice found all over the world. Globally, China is the first producer of rice and India is the second largest producer of rice.

As per the guideline of the Government of India, all the rice used in public welfare schemes like Mid Day Meal and other Anganwadi Schemes should contain Iron, Vitamin B12, and B6 (Folic Acid), We are the leading manufacturer of Fortified Rice in Rajasthan and North India, rice is duly certified by a government recognized testing laboratories and we manufacture and supply in compliance with all standards. We are already supplying to many states in India and we have also manufactured fortified rice for export as per WHO specifications. So please contact us if you are looking for a reliable Fortified Rice Manufacturer in India, we can customize Nutrients, Minerals

Formulated Food Products – Fortified Rice, Snacks & Cookies, We Can Customize Nutrients, Minerals

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Pregnancy and protein needs

Recently the most talked about macronutrient has been protein. Everything has been about protein. You want to gain weight, increase your protein intake, you want to lose weight and it is the same solution for that too. Good hair, good skin, great body, it’s all about protein. You go to any health store or pick any health-related product and it’s been fortified with protein. This has turned our minds to believe that protein is the answer to all your health-related questions. Well, it is a myth indeed. Yes, protein is excessively important for the normal functioning of your body, however carbohydrates, fats, and other nutrients are equally important. Striking a balance is the key. Confused again? How much protein is needed for a healthy lifestyle? Well, normally 0.8 grams of protein per kilogram of your body weight is ideal. This too would differ based on your physical fitness levels, your daily lifestyle, and your medical condition. Some may need more of it and some may need less. When it comes to pregnancy though, extra care is necessary. You cannot go on binging on store-bought protein bars and powders as a means to nourish yourself while you are pregnant. In pregnancy too, only your doctor can advise you on how much protein your body would need ideally. In general, women would need about 40-50 grams daily and in pregnancy, the requirement is almost 60-70 grams daily. The question now is where should this protein come from and why is this extra amount needed? Protein in pregnancy should come from your home-cooked healthy food. If you have an irregular lifestyle it needs to be supplemented. Protein is essential for the development of your baby’s tissues and especially its brain. Protein also helps supply the necessary blood to your baby. For the mother, it helps in the development of the uterine muscle and breast tissue growth.

Dairy products

Simplest and the easiest way to get this protein would be from daily products like ghee, yogurt, and cottage cheese. Dairy products are not only high in protein but also calcium. Products like ghee also help in increasing the lubrication of your uterine muscles hence easing any kinds of cramps during pregnancy. A spoonful of ghee every day would be an ideal way. You can add it to your rice, vegetables, and even flatbreads guilt-free.

Cumin seeds ( Jeera)

100 grams of jeera have almost 18 grams of protein. However, a lot of cumin is not advisable in pregnancy. In limited quantities, however, it is essential to boost up the protein intake, balance out the hormones as well as reduce bloating and discomfort which is common during pregnancy.

The lean greens

Green vegetables like green peas, broccoli, and spinach are a must. You must consume them twice a week during pregnancy. These greens will not only boost the protein but also help strengthen the bones, increase the blood iron which is extremely essential in pregnancy and also help in post-pregnancy weight loss. What these also do is help maintain healthy hair so no post-pregnancy hair falls. These are beauty boosters.

Walnuts and Almonds

The safest nuts to be consumed in pregnancy would be walnuts and almonds. Calcium and protein-rich, mega nutritional nuts. Walnuts are also rich in omega 3 which helps the brain development of the baby. Walnuts also help in calming your nerves and in strengthening the brain signaling. Almonds are rich in fiber and vitamin B groups and can help in the prevention of birth defects.

GRD Smart

GRD smart is specifically designed for pregnant and lactating mothers. It is protein-dense and safe to consume. One of the most trusted brands prescribed by doctors. One serving would give you almost 12 grams of protein and fulfill almost all your biotin, vitamin A, Vitamin E, and folic acid requirements. Available in two brilliant flavors chocolate and vanilla can be easily added to your milk or sweet preparations.

GRD Bix

These bix or diskettes are your perfect pregnancy companion. Available in flavors like cardamom, vanilla, and chocolate for your sweet cravings and also in Jeera and Mix seasoning flavors for the days when you crave something savory. The safest way to get your protein requirement met with very low calories. If you would like to go sugar-free the bix are also available in the lite version which is sugar-free and has zero cholesterol. Enjoy this happy journey towards healthy motherhood!

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Price: [price_with_discount] (as of [price_update_date] - Details) [ad_1] Boost is one of India’s leading Malt-based foods, fortified with a combination of micro-nutrients that are known to be essential for oxygen utilization of the body and energy metabolism. Boost is clinically proven to increase stamina by 3 times (3X) more. Enjoyed by some of your favourite cricket superstars all over India, delicious chocolate Boost drink can be prepared with hot or cold milk and is fortified with 17 essential vitamins and minerals. Boost is proven to be a Nourishing beverage that helps build stamina, Boost Has nutrients which help in maintenance of optimal bone & muscle strength. Boost is Enriched with Envita Nutrients (Iron, Vitamin A, C, Folic Acid, B12 and B6). Envita nutrients help transport oxygen more effectively in the body. Nutrients present in boost nourish the body in multiple ways- Iron and Vitamin C- help in effective transportation of oxygen to muscle. Vitamin B12, Vitamin B2, Vitamin B6, Folic Acid- In the presence of oxygen, muscles produce more energy. Boost has nutrients which help in optimal utilization of oxygen. Vitamin D, Calcium and protein- Nutrients which help in maintenance of optimal bone & muscle strength for strength. Vitamin B1, Niacin, Biotin, Pantothenic Acid, Iodine, Magnesium- Energy releasing nutrients which help release energy from food. Product Dimensions ‏ : ‎ 19.8 x 14.5 x 6.1 cm; 750 Grams Date First Available ‏ : ‎ 19 March 2014 Manufacturer ‏ : ‎ Hindustan Unilever Limited ASIN ‏ : ‎ B00J3QHWJE Item model number ‏ : ‎ BT0750R Country of Origin ‏ : ‎ India Manufacturer ‏ : ‎ Hindustan Unilever Limited, Hindustan Unilever Ltd, Unilever House, B D Sawant Marg, Chakala Andheri East - 400099 TOLL FREE: 1800-10-22-221 PO BOX 14760, MUMBAI 400 099 LEVER.CARE@UNILEVER.COM Item Weight ‏ : ‎ 750 g Item Dimensions LxWxH ‏ : ‎ 19.8 x 14.5 x 6.1 Centimeters Net Quantity ‏ : ‎ 750.0 gram Help protect from excessive cell damage due to oxidative stress Help in maintenance of optimal bone and muscle health for strength Maximum Shelf Life 12 Months; Country of Origin: India Flavor Name: Malt; Material Features: Vegetarian [ad_2]

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Get These 7 Vitamins Daily That Work For You

Vitamins are essential nutrients that your body needs to function properly. They play a vital role in maintaining good health and preventing diseases. some vitamins may be difficult to obtain from food alone. you can buy these vitamins from any nearby vitamins store. Here are seven essential vitamins that you should aim to include in your diet daily.

Vitamin A Vitamin A is essential for maintaining healthy vision, immune function, and skin health. It can be found in animal products such as liver, fish, and dairy. It is also available in plant-based sources such as carrots, sweet potatoes, and leafy greens.

Vitamin C Vitamin C is essential for immune function, wound healing, and collagen production. It is found in citrus fruits, strawberries, kiwi, and many vegetables, including peppers, broccoli, and Brussels sprouts.

Vitamin D Vitamin D is essential for bone health, immune function, and calcium absorption. It is produced by your body when your skin is exposed to sunlight. It is also found in fatty fish, egg yolks, and fortified foods such as milk and cereal.

Vitamin E Vitamin E is a powerful antioxidant that helps protect your cells from damage. It is found in nuts, seeds, and vegetable oils such as sunflower, safflower, and wheat germ oil.

Vitamin K Vitamin K is essential for blood clotting and bone health. It is found in leafy greens such as spinach, kale, and collard greens, as well as in broccoli and Brussels sprouts.

Vitamin B-12 Vitamin B-12 is essential for nerve function, red blood cell production, and DNA synthesis. It is found almost exclusively in animal products such as meat, poultry, fish, and dairy.

Folate (Folic Acid) Folate is essential for DNA synthesis, red blood cell production, and fetal development during pregnancy. It is found in leafy greens, citrus fruits, beans, and fortified grains.

In conclusion, getting these seven essential vitamins daily can help you maintain good health and prevent chronic diseases. While a balanced diet can provide most of the vitamins and minerals you need, you may need to take supplements if you are unable to get enough of these vitamins through food alone. Consult with your doctor or a registered dietitian to determine the best vitamin and supplement regimen for you.