Vitamin B-12 Boost
Vegetarian diets often lack Vitamin B-12, vital for nerves and memory. Combat this with dairy, fortified cereals, nutritional yeast, or supplements. Regular
check-ups are key. Don't let this deficiency dim your sparkle; a little tweak can go a long way. Remember, health is wealth!
Protein Power Up
Urban diets laden with carbs frequently skimp on protein, leading to weakened muscles. Balance meals with dals, chickpeas, sprouts, quinoa, soy products, and nuts. Incorporate these into your daily meals, just as your dadi would have suggested, ensuring you stay energetic and strong.
Omega-3 Essentials
Omega-3 fatty acids are critical for heart and brain health, often overlooked in Indian diets. Add flaxseeds, walnuts, chia seeds, and for non-vegetarians, fatty fish like mackerel or sardines. Give your brain a power boost; it is essential to keep up with your busy life!
Vitamin D Delight
Urbanization and indoor lifestyles limit sun exposure, causing Vitamin D deficiency. Spend at least 20 minutes in sunlight daily. Include fortified dairy, mushrooms, and supplements if needed. Make the most of the beautiful Indian sun for healthy bones and spirits.
Calcium & Iron Fix
Low calcium leads to weak bones. Add ragi, sesame seeds, milk, paneer, and leafy greens to your diet. Iron deficiency (anaemia) is common, especially among women and children. Include spinach, lentils, jaggery, and pair them with vitamin C foods. Stay strong, India!
