We live in rushed times. We eat in a rush, we drink in a rush, work in a rush. Which means we’re not mindful about anything, which means blood reports showing deficiencies. Then panic sets in, and we rush to the chemist to buy supplements and medicines to undo these deficiencies.
What a waste of time. Why not simply aim for prevention rather than cure? And prevention is really so simple. Even if you’re not motivated enough to plan and maintain an ideal diet, these pointers will keep you on top of your game.
Get it from seafoods, poultry, eggs, soy, lentils, grains (quinoa, oats, amaranth), dairy and nuts and seeds.
Try this: Chrun 1 cup yogurt/1 glass milk+ 2tbsp cooked oats+5 almonds (powedered)+ 10 strawberries+ 1 tbsp honey/maple syrup.
Just eat more fruits, vegetables, whole grains, nuts and seeds. Fix times for this, for instance, an apple after breakfast, and a plateful of papaya in the evening, or a couple of oranges, and a plate of sautéed vegetables with dinner.
Try this: Grind flaxseed and a few more seeds (for example, sesame, sunflower or pumpkin seeds) and almonds in a grinder. Mix 2 tbsp of this powder daily in any drink you have, such as morning smoothie or evening cold coffee.
Eat five servings of fruits and vegetables each day. Include bananas, mushrooms, spinach, broccoli, tomatoes, cucumber, strawberries, pomegranate, cauliflower, cabbage and coconut water.
Try this: Mix 2 tbsp of ‘sattu’ powder with a 1 glass cocnut water, add the juice of 1 lemon, some coriander leaves, a pinch of black salt and roasted cumin seeds.
This is an elusive mineral, so get it from liver, seafood, poultry, nuts and seeds, whole grains, tofu and legumes.
Try this: A smoothie of muesli with milk or yogurt, with some cashews or peanuts and a sprinkle of pumpkin/sesame seeds. Top with ice, churn once in the grinder and drink.
We get enough of this, but we apparently we don’t. So, score at least two daily servings f any of these food stuffs: citrus fruits, green pepper, broccoli, green leafy vegetables, strawberries and tomatoes. Try to score C and Iron together for better absorption.
Try this: Churn 1 beetroot, 1 pear and 1 amla with 1 cup of ice and 1 tbsp honey or maple syrup.
Include dairy, spinach, sesame seeds, figs and almonds in your diet daily.
Try this: Churn 1 glass of milk, ½ cup greek yogurt, ½ cup spinach, ½ banana, 2 chopped dried figs and 1 tbsp sesame seeds with some ice to make a strong bones smoothie.
Eat pumpkin seeds, red meat, liver, sea food, nuts, green leafy vegetables, cocoa powder and some fruits.
Try this: Churn a frozen banana, 4 tsp of spirulina, two cups of fresh spinach and a cup of almond milk and 1 tbsp cocoa powder. Or churn 1 mango, 1 banana, ½ cup strawberries and raspberries each, and 1 cup water.
Smoothies, as they tend to be loaded with high calories thanks to the number of ingredients added.
Milk as it is protein and calcium packed and a good vehicle for multiple other nutrients.
Coconut water, as it is a great detoxifier, low in calories and packed with nutrients