All posts by Anand V

Mediterranean Diet: A Guide For Beginners

If you are looking for a diet that is healthy for your heart, then the Mediterranean diet is perfect for you. The Mediterranean diet consists of basic healthy dishes and other things like delicious olive oil and red wine are also included. This diet is identified by traditional style of cooking in countries close to Mediterranean Sea.

Photo Courtesy: Beachbody on Demand

Like most healthy diets, this diet includes vegetables, fruits, whole grains and fish. But some more foods may be included to decrease the risk of heart disease.

 Advantages of Mediterranean Diet

According to research, the traditional Mediterranean diet reduces risk of heart disease. The diet is known for low level of low density lipoprotein (LDL) cholesterol. The “bad” cholesterol gets deposited in your arteries.

A research was conducted on more than one million healthy adults and it was found that Mediterranean diet reduced the risk of cardiovascular diseases and increased lifespan.

Mediterranean diet also reduces the risk of Parkinson’s, Alzheimer’s and Cancer. It was found that those women who had a Mediterranean diet and supplemented it with extra virgin olive oil and mixed nuts had a reduced risk of breast cancer.

This is why most scientific organisations suggest that healthy adults should adopt Mediterranean diet for preventing chronic diseases.

 Mediterranean Diet Components

Photo Courtesy: Health Minute

The emphasis of Mediterranean diet is:-

  • Eat primarily plant-based foods like vegetables, fruits, legumes, whole grains and nuts.
  • Butter may be replaced with healthy fats like canola oil and olive oil.
  • Foods may be flavored with herbs and spices instead of salts.
  • Intake of red meat may be reduced to only few times in a month.
  • One should eat fish and poultry at least twice in a week.
  • Enjoying your meals with friends and family
  • You should consume red wine in moderation
  • Get lots of exercise.

The traditional foods that are included in Mediterranean diet are fruits, rice, pasta and vegetables. Eg. The amount of red meat consumed by the residents of Greece is very little as compared to nine servings of antioxidant rich vegetables and fruits.

Usually, the Mediterranean region is rich in whole grains and has low Trans fats. Bread is an important part of the diet in Mediterranean region. In this region, bread is eaten either plain or by dipping in olive oil.

Another great part of healthy Mediterranean diet are nuts. Nuts are rich in fat (80 percent of calorie intake comes from fat). But the fat content in nuts is not saturated. As they are high in calories, the nuts should not be taken in high amounts. Only handful of nuts should be eaten in a day.

 

Intake Healthy Fats

One should not limit total fat intake in a Mediterranean diet but should make wise decisions about the types of fat that you consume. In Mediterranean diet, it is discouraged to consume saturated fats and hydrogenated oils (Trans fats). Both of these lead to heart disease.

The primary source of fat in a Mediterranean diet is olive oil. Olive oil is a good source of monosaturated fats. This kind of fat can reduce LDL cholesterol levels.

The least processed forms of olive oils i.e. “Extra virgin” and “virgin” contain highest levels of protective plant compounds that act as antioxidants.

The monounsaturated and polyunsaturated fats like canola oil and nuts are full of linoleic acid (which is a type of omega-3 fatty acid). The omega-3 fatty acids help in lowering triglycerides, decreasing blood clotting and help in lowering the chances of sudden heart attack. They improve the health of blood vessels and help in moderate blood pressure.

Fatty fishes like mackerel, herring, lake trout, albacore tuna, sardines and salmon are rich in omega-3 fatty acids. In Mediterranean diet, fish is a staple food.

 

Intake Wine

A moderate amount of wine is a part of Mediterranean diet. Which means only 5 ounces (148 millilitres) of wine for women daily and not greater than 10 ounces of daily wine for men under age 65.

 

What to avoid?

One should avoid these unhealthy ingredients and foods:-

  • Sugar: Candies, ice cream, soda, table sugar etc.
  • Refined Grains: Pasta, white bread prepared with refined wheat.
  • Trans fats: It is found in processed foods and margarine.
  • Refined oils: Canola oil, cottonseed oil, soybean oil etc.
  • Processed meat: like hot dogs, sausages etc.
  • Highly processed foods: Like “low-fat” or “diet” food.

 

Sample Menu of Mediterranean Diet for 1 Week:-

 Here is a sample menu of Mediterranean diet for one week.

 Monday

Tuesday

  • Breakfast: Raisins and Oatmeal
  • Lunch: Leftover tuna salad
  • Dinner: Salad with ingredients like olives, tomatoes and feta cheese.

Wednesday

  • Breakfast: Omelette containing onions, tomatoes and veggies. A piece of fruit.
  • Lunch: Whole-grain sandwich with fresh vegetables and cheese.
  • Dinner: Mediterranean lasagne

Thursday

  • Breakfast: Yogurt, sliced fruits and nuts.
  • Lunch: Lasagne that is leftover from previous night.
  • Dinner: Broiled salmon served with vegetables and brown rice.

Friday

  • Breakfast: Vegetables and eggs, fried in olive oil.
  • Lunch: Greek yogurt and nuts, strawberries and oats.
  • Dinner: Baked Potato, salad and grilled lamb.

Saturday

  • Breakfast: Oatmeal with apple, nuts and raisins.
  • Lunch: Whole-grain sandwich and vegetables
  • Dinner: Mediterranean pizza prepared with whole wheat and topped with cheese, olives and vegetables.

Sunday

  • Breakfast: Omelet with olives and veggies.
  • Lunch: Leftover pizza
  • Dinner: Grilled chicken with potato and vegetables. Fruit as dessert.

Ornish Diet: A Revolutionary Diet

Dean Ornish, who is the president and founder of Preventive Medicine Research Institute in California introduced Ornish diet in the 90’s, which was considered revolutionary. According to Dean Ornish, this diet could reverse symptoms of heart disease. Ornish and his team also suggested that a vegetarian diet, when combined with exercise may result in reduced stress and weight loss. Since the 90’s, the Ornish diet has become very popular. The diet is most definitely not a fad and many doctors and nutritionists recommend this diet to people who have heart conditions or need to lose weight. Many doctors and nutritionists recommend this popular diet to people who want to lose weight or have other heart conditions.

Photo Courtesy: Sharecare

The diet is very popular and according to a study, the participants had lost 24 lbs in five years with the help of Ornish Diet. Most of the people were able to maintain the weight.

In the long term, this diet is very difficult to follow.

What is Ornish Diet?

If you want to follow Ornish Diet:-

  • You must eat all the beans, fruits, grains, legumes and vegetables.
  • Dairy products or nonfat dairy products like milk, yogurt and cheese should be taken in moderation. The fat should contribute to only 10 percent of calories.
  • You should avoid meats(red and white), oils and oil products that include olives, nuts, avocados, full-fat dairy, sugar and seeds.
  • A 30 minutes exercise, five times a week or a 60 minutes exercise, 3 times a week.
  • You should manage stress by doing yoga and meditation or spending time with loved ones.
  • Refrain from smoking or drinking alcohol in excess.
  • If you want to combat hunger, you should eat smaller meals more often and be careful not to overeat.

How Ornish Diet Works?

Since you eat lesser calories and less fats that cause heart damage, the Ornish diet results in weight loss and healthy heart. Fat contains twice the amount of calories as carbohydrates. So, if you lower the fat intake, you lower the calories.

This diet also advocates regular exercise which helps in decreasing weight and improves blood flow. If you reduce stress, it results in less overeating due to less anger/frustration.

Ornish Diet Menu:-

Photo Courtesy: Natural Home Remedies Guide

Breakfast: Whole-grain cereal that contains fat free yogurt and orange juice.

Lunch: Baked potato that is stuffed with spinach, fat-free cheese and broccoli. Potato salad with dressing that is fat free and green salad with fresh fruit.

Dinner: A perfect dinner in Ornish diet would be bread with tomatoes and capers, whole pasta with veggies and peaches in wine as dessert

Drinks: Juices, coffee, tea, skim milk and water

Pros of Ornish Diet:-

  • The amounts of fruits, fiber and vegetables will be according to USDA’s 2010 dietary guidelines.
  • The meal plans are low in sodium, which is good for most adults.
  • The amount of sugar, carbs and alcohol you intake will be reduced. They are not as nutritious as other essential nutrients that are needed for weight loss or preventing diseases.
  • If you eat foods that have low acid and high mineral content, it results in better bone health and prevention of osteoporosis.
  • Regular exercise helps in improving heart health and managing chronic problems.

Cons of Ornish Diet:-

  • As the diet is low in fat, it is hard to follow in long-term.
  • The amounts of unsalted nuts and seeds that you eat are restricted in Ornish diet. The nuts and seeds contain omega-3 fatty acids that are important for healthy heart.
  • This diet should be planned properly otherwise there can be deficiency of calories, iron and vitamins B12. Vitamins and minerals are needed for cell metabolism.
  • As the intake of sweets and meats is low, you may feel hungry and it will be difficult for you to follow a diet plan.

When you adhere to Ornish diet, it will result in weight loss due to cut in fats and more consumption of vegetables and fruits. When you are following an Ornish diet, you may lose some weight in short-term and may also be hungry due to less fat consumption.

Ornish diet can result in improved heart health. But one should consult his/her doctor before following this diet.

Vegan Recipes for Animal Lovers

One of the most popular diet is the vegan diet. More and more people are adopting vegan diet due to environmental, ethical and health reasons. If the diet is followed right, it can result in different health benefits like trimmer waistline and improved blood sugar.

Photo Courtesy: Livestrong

What is Veganism?

Veganism is a way of living that is against animal exploitation and cruelty. May it be for food, clothes or any purpose. This is the reason why vegan diet does not contain any animal products like eggs, meat and dairy. There are many reasons why people choose vegan diet. The reasons may range from ethics to environment to health concerns.

If you want to include more plant based meals in your diet, then we have included best vegan recipes for you in this article.

  • Baked Falafel With Tahini Sauce

     

    Photo Courtesy: Molly Yeh

    Falafel are fried balls that are prepared with spices, herbs and soaked dried chickpeas. It is usually served with cucumber salad and tahini sauce. Some other traditional toppings include cabbage salad, spicy Schug and French fries.

  • Eggplant And Chickpea Curry

     

    Photo Courtesy: Feast Wisely

    Eggplant and chickpea is a very easy to prepare recipe. The spice mix for this dish can be prepared easily. This is a must have for those who follow vegan diet.

  • Rigatoni

     

    Photo Courtesy: Food Network

    This is an easy recipe of rigatoni. It is prepared with few ingredients that can be found in your pantry. It is very easy to prepare recipe.

  • Pumpkin Cannelloni

     

    Photo Courtesy: SheKnows

    Pumpkin Cannelloni are a very popular vegan dish. It can be prepared easily. It is rich in protein and is gluten free and delicious.

  • Thai Green Papaya Salad

     

    Photo Courtesy: Food Network

    Green papaya is similar to sweet orange. But it should be used early when its green. The green papaya is best used in salads as it combines the flavor of sauces and other ingredients.

  • Roasted Cauliflower & Roasted Chickpea Salad

     

    Photo Courtesy: Dishing Up The Dirt

    This is a nutritious meal that is prepared with nutty roasted cauliflower, crunchy almonds, spiced chickpeas and creamy tahini dressing on greens.

  • Persimmon Fennel Salad

     

    Photo Courtesy: the hungry cook

    This persimmon fennel salad attracts crowds and looks great.

  • Vegan Blueberry Crumble

     

    Photo Courtesy: The Misfit Baker

    Vegan Blueberry Crumble is very simple, filling and has a fresh flavor. It is best served with soy vanilla ice cream. It combines sweet flavor and fruitiness.

  • Vegetable(Quinoa) Burgers

     

    Photo Courtesy: Living Pretty, Naturally

    These quinoa burgers are very tasty. We recommend that you toast the quinoa before boiling it.These are best served with hearty buns or alone.

  • Pesto Pasta

     

    Photo Courtesy: Food Network

    This pasta dish is very easy to prepare and can be made in less than 30 minutes. You can vary the amounts of cream, tomato, feta cheese and olives according to requirements.

Healthy and Hearty Ketogenic Diet

A keto diet is a low carb diet in which ketones are produced by the body to be used as energy by liver. The keto diet is known by different names like low carb diet, low carb high fat(LCHF) or ketogenic diet.

When we eat something high in carbs, our body produces insulin and glucose.

  • Glucose

    This molecule can be easily converted to energy and is better than any source of energy.

  • Insulin

    Insulin is used to process glucose in blood as it takes it throughout the body.

Since glucose is the primary source of energy, you don’t need fats and therefore they get stored. If we talk about a normal diet, you need high carbohydrates and your body will need glucose as a source of energy. When you lower the carbs intake, the body goes into a state of ketosis.

Ketosis happens naturally in our body when the food intake is low. Ketones are produced during this process which help in breakdown of fats present in liver.

The goal of a keto diet is to increase the metabolism of the body. We achieve this goal by starving carbohydrates rather than calories.

What you put in your body, reflects on your body. When you put more fat and decrease carbs, it will start burning ketones. When your body has needed ketone levels it results in many benefits for health, physical, weight loss and mental performance.

Photo Courtesy: gazeta.a42.ru

Advantages of Ketogenic Diet

When you are on a ketogenic diet, it results in many benefits including weight loss, increased energy levels and therapeutic advantages. A low carb, high fat diet can be beneficial for anyone. Below, we have listed some benefits of ketogenic diet:-

  • Weight Loss

    The ketogenic diet makes use of body fat as energy source. So, it benefits weight loss. During keto diet, the insulin levels drops much which helps in burning fat. The ketogenic diet gives you better results when compared to low fat anf high carbs diet.

  • Control Blood Sugar

    The blood sugar levels are naturally lowered due to Ketonic diet. According to research, ketogenic diet is effective in managing and preventing diabetes when compared to low-calorie diets.

  • Mental Focus

    The ketogenic diet is used by many for increasing mental performance. Ketones serve as a great source of fuel. Due to lower intake of carbs, increase in blood sugar decreases. This results in improved concentration and focus.

    According to studies, when you increase the intake of fatty acids, it improves concentration and focus.

  • Increase in Energy and Normalization of Hunger

    If you give a reliable energy source to the body, you will feel very energised throughout the day. Fats have been shown to be very effective fuel for burning. Fat has been shown to be naturally more satisfying and keeps us satiated longer.

  • Epilepsy

    Since the start of 1900’s, the ketogenic diet has been shown to treat epilepsy successfully. It is a widely used therapy for uncontrolled epilepsy in children today. The main benefit of ketogenic diet is that it helps you in treating epilepsy with fewer medicines. The ketogenic diet has worked on adults as well.

  • Cholesterol and Blood Pressure

    Ketogenic diet can improve triglyceride level and cholesterol level which is responsible for buildup of arteries. The low carb, high fat increases HDL and decreases LDL concentration. As per studies, low-carb diets have been shown to improve blood pressure.

  • Insulin Resistance

    If insulin is not managed, it could lead to type 2 diabetes. A great amount of research shows that low carb, ketogenic diet helps in lowering insulin levels.

  • Acne

    A ketogenic diet helps in improving your skin. A research shows significant drop in lesions and inflammation in skin when you switch to diet low in carb. Another research shows that there is a connection between high-carb eating and increased acne. So, a ketogenic diet will surely help.

If you want to start a keto diet, you should have a viable diet plan. The diet you will intake will result in getting you to ketogenic state faster. If you restrict the carbohydrates intake to less than 15g per day, it will result in your body getting into ketogenic state fast.

You must limit your carbs intake which should mostly come from veggies, dairy and nuts. You should restrict refined carbs like wheat(bread, cereals, pasta), starch(potatoes, legumes, beans) or fruit. But you can consume avocado, berries and star fruit in moderation.

What to eat?

What not to eat?

  • Grains: wheat, rice, corn, cereal etc.
  • Fruit: apples, oranges, bananas etc.
  • Sugar: agave, honey, maple syrup etc.
  • Tubers: potato, yams, etc.

You should always remember that a Keto diet is high in fat, has moderate protein and low carbs. The intake of nutrients should be 70% fats, 5% carbs and 25% protein.

Top 10 Brown Rice Recipes

The white varieties of rice have many shapes, flavors and aromas. But nowadays, everyone wants to eat healthy and lead an active lifestyle. We are becoming careful about what nutrients are required in our body.

Brown rice is considered to be healthier than white rice and during its processing, only the outermost layer is removed. When we consider white rice, other layers like bran, parts of germ are polished and provide finer grains. The refined rice may be more flavorful but does not contain essential nutrients. The outer layer of rice provides the necessary nutrients. They are full of vitamins and minerals like phosphorus, copper, magnesium etc. Since brown rice is high in fiber, if you eat small quantities, it will make you feel full, thus helping in weight loss.

In this blog post, we bring to you some delicious rice recipes that you must try.

  • Brown Rice Onion Pilaf

    Brown Rice Onion Pilaf
    Photo Courtesy: Wellness2Gether

    This is a delicious brown rice pilaf that is prepared with caramelized onions and cinnamon.

  • Mushroom Brown Rice

    Photo Courtesy: VegKitchen

    This is a healthy rice option. It contains more fiber than white rice. The mushrooms give this dish a delicious flavour.

  • Chicken Schezwan Rice

    Photo Courtesy: Punjab King

    Everyone loves Indian Chinese. You should use basmati rice instead of regular rice to make a healthy recipe. It is full of prawns, chicken and a lot of vegetables. This meal will surely satisfy you.

  • Mutton Khichda 

Mutton Khichda

Photo Courtesy: YouTubeMutton khichda is a traditional recipe that is prepared with muttons, lentils, rice and masalas. The white rice can be replaced with brown rice.

Brown Rice Salad
Photo Courtesy: Food Network

If you are not in the mood of cooking, then Rice Salad is a dish that can be prepared without hassle and is very satisfying. Brown rice is mixed with spring onions, bell peppers, tomatoes and sprinkled with lemon, olive oil and garlic.

Photo Courtesy: Dishmaps

Edamame is a great brown rice recipe. This recipe can be prepared very fast. You can add shrimp if you want to increase protein content.

Brown Rice Pilaf with Green Olives and Lemon
Photo Courtesy: Lottie + Doof

This creamy rice dish can be prepared with lemony Lucques olives and nutty organic Camargue red rice. Any green olive/brown rice would be a great treat.

Saffron Brown Rice
Photo Courtesy: Food & Wine Magazine

This stovetop saffron brown rice is very easy and is a great base for braised lamb, roasted chicken or Thai and Indian curries.

Fried Brown Rice with Scallions and Eggs
Photo Courtesy: Delicious as it Looks

This delicious dish can be prepared using leftover rice. It is prepared with eggs and is a great dish.

riso-al-tonno
Photo Courtesy: Buonissimo

Brown rice, chopped olives, mixed vegetables, capers and lemon juice are combined to make this tasty and easy dish. It is perfect for picnic and lunch.

Top 10 Smoked Chicken Recipes

Smoked chicken is one of the most popular meat available in the market. In USA, the average number of chickens sold is 8 billion in a year. Most chicken recipes are healthier than red meat. Smoking chicken is a great recipe as you can easily change the flavor of chicken with marinades, seasonings and smoker wood chips. If you want to try something new, you should try the chicken sauce recipes like Caribbean jerk, buffalo and Cajun. In this article, you will find some good smoked chicken recipes which have great ingredients and a lot of flavors.

  • BBQ Smoked Chicken

    Photo Courtesy: BBQ Blvd

    When you combine chicken with BBQ seasoning and sauce, it results in a great combination.

  • Brine Smoked Chicken

    Photo Courtesy: Smoking Meat

    If you want that the chicken doesn’t try out on smoker, then you must brine the chicken.

  • Smoked Buffalo Chicken

    Photo Courtesy: Extraordinary BBQ

    Buffalo chicken is a very popular chicken. This chicken has traditional flavor and latest craze that you will surely love.

  • Beer Can Chicken

    Photo Courtesy: Food Network

    One of the most popular ways to smoke chicken is beer can chicken. You just have to pick the beer from the liquor store and start cooking on your smoker.

  • Smoked Chicken Legs

    Photo Courtesy: The Black Peppercorn

    One of the most popular things that you cook in smoker are smoked chicken legs. It is a favourite recipe.

  • Smoked Paprika Chicken

    Photo Courtesy: Kraft Recipes

    Paprika is prepared by mixing dried peppers like chilli peppers and bell peppers. The pepper is finely grounded and provides a great punch and are not very spicy.

  • Smoked Chicken Quarters

    Photo Courtesy: HowToBBQRight

    Chicken quarters don’t have the breast which makes them a cheaper for whole family.

  • Hickory Smoked Chicken

    Photo Courtesy: Billings Gazette

    If you don’t want the meat to become bitter, hickory wood should be balanced with fruit wood.

  • Smoked Deviled Eggs

    Photo Courtesy: Food Network

    A little Cajun spice and smoke are needed to prepare this Deviled Egg dish.

  • Cajun Smoked Chicken

Photo Courtesy: Serious Eats

Top 10 Traditional Dishes of USA

America is a land of foodies. It has diverse culture and like its diversity, it has diverse food. In this blog post, we have collected top 10 recipes of USA that you must try.

  1. Apple Pie

     

    Photo Courtesy: Kraft Canada

    Apple Pie is a favourite dish of America. This simple recipe is prepared with a combination of sugar, tart sliced apples and buttery pastry. This combination gives you a dessert that is so perfect that people have devoted their lives on improving it.

  2. Hamburger

     

    Photo Courtesy: LEAFtv

    Hamburger is the signature fast food dish of America. There are a lot of places throughout USA but the Library of Congress recognises only one place as the origin of hamburgers i.e. New Haven, Connecticut. It was in the year 1900 that Louis Lunch was started by Louis Lassen. His great-grandson, Jeff Lassen runs the place today and the burgers are prepared with same five-meat blend. It is cooked in century-old cast iron grill.

  3. Clam Chowder

     

    Photo Courtesy: Food Network

    If you ever visit Boston, you must try Clam Chowder. This aromatic soup is available everywhere. Although, it does not look so good as it is lumpy and white. But only one taste will make you fall in love with it. The recipe is prepared by mixing quahog shellfish with tender potatoes, cream, salted pork and herbs.

  4. Bagel and Lox

     

    Photo Courtesy: Kraft Recipes

    This dish can be served as breakfast, brunch or snack. The lox tastes great when combined with cream cheese, bagel and garnished with capers, fresh dill and red onions.

  5. Deep-Dish Pizza

     

    Photo Courtesy: Home Chef

    As the name suggests, the crust of this pizza is deep and has high volume of cheese and tomato sauce. It is also known as “pie”. This dish should only be attempted while wearing large napkins or dark clothes.

  6. Drop Biscuits and Sausage Gravy

     

    Photo Courtesy: The Pioneer Woman

    A biscuit is a flaky scone prepared with buttermilk and lard. In Montana, where people work on horse ranches, biscuits are consumed at breakfast where they are covered in thick white gravy and studded with sausage bits.

  7. Texas Barbecue

     

    Photo Courtesy: CulinaryLocal

    Barbecue tradition is very famous in Texas. South Texas focuses on barbacoa and East Texas is famous for chopped beef. In West Texas, the cooking is done on direct heat in the form of grilling.

  8. Hominy Grits

     

    Photo Courtesy: Anson Mills

    Hominy Grits is corn formed into powder and boiled with bacon or butter grease. Although it sounds rough, it is very soft.

  9. Tacos

     

    Photo Courtesy: SparkRecipes – SparkPeople

    Taco is a Mexican dish prepared with corn or wheat tortilla rolled around a filling. Taco can be prepared with variety of fillings like seafood, chicken, pork, beef, cheese and vegetables.

  10. Roasted Turkey

     

    Photo Courtesy: KitchMe

    This recipe will give you a great flavor for a Thanksgiving Turkey. The finishing of this turkey is so good that you can’t stop drooling. Garnish with herb sprigs and citrus wedges.

Top 10 Vitamin E Rich Food

Vitamin E contains a group of 8 fat soluble vitamins and is a good antioxidant. Vitamin E is an important part of vitamin community and is very important for health. Vitamin E moves throughout the body, thus neutralising free radicals that damage fat containing structures (cell membranes and brain cells). If you take in this nutrient regularly, it can help in proper functioning of many processes and helps in preventing oxidative stress. Besides maintaining healthy muscles, Vitamin E intake is beneficial for skin, eyesight, immunity and hair.

Photo Courtesy: Vitamins – LoveToKnow

Vitamin E helps in protection of cancer, liver damage, heart disease, macular degeneration(eye damage due to age) and kidney damage. Vitamin E maintains youthful glow by removing free radicals from body. It also offers protection from sun. Vitamin E has also been shown to reduce Alzheimer’s and treat diseases like asthma, cataract, ageing, skin issues, respiratory infections etc.

This nutrient helps in fighting menstrual cramps for woman and improves fertility of men. The best way to get vitamin E is through natural sources and should be a part of balanced meal. The RDA of vitamin E is 8-10 mg/day. The best sources of vitamin E include almonds, sunflower seeds, wheat germ oil etc. Almost all the cooking oils are rich in Vitamin E.

In this blog post, we have collected top 10 Vitamin E rich foods for improving skin, hair and health:-

Photo Courtesy: INLIFE Healthcare

If you are searching for a healthy snack, what you need is sunflower seeds that you can munch. These are nutty and filled with necessary nutrients like magnesium, copper, vitamin B1, vitamin E, selenium etc. One can also garnish the chicken and tuna salad with sunflower seeds.

Photo Courtesy: Simply Recipes

Spinach is considered to be a very healthy leafy vegetable. Spinach contains a lot of necessary minerals and vitamins. If you take half cup of spinach, it contains 16% of daily vitamin E.

Photo Courtesy: Healthy Habits Hub

Some of the best sources of vitamin E include wheat germ oil, sunflower oil and olive oil. Just one tablespoon of wheat germ oil contains 100% of vitamin E. A tablespoon of canola oil has 12% of daily requirement of body.

Photo Courtesy: Clear Skin Forever

Peanuts are a good source of antioxidants and are rich in mono saturated fats and help in preventing colon cancer, gallstones and good for heart. Peanut has high resveratrol content that helps in fighting cancer and heart disease.

Photo Courtesy: Los Angeles Magazine

Avocado is filled with fiber and has low carbohydrates. It has high levels of carotenoid and 1 avocado has 20% of daily required vitamin E. One of the tastiest foods, avocados are nature’s creamiest oil-rich food. You must include avocados in your diet by mashing it up and adding few slices to salad or slathering it with cherry.

Photo Courtesy: Azmina Govindji

Almonds are best source of energy and a cup of almonds can provide twice the needed amount of Vitamin E i.e. 181%. If you don’t like raw almonds, you can have a glass of almond milk.

Photo Courtesy: funcityseafood.com

Seafood is a great source of antioxidants. Although shrimp has high cholesterol levels it is generally low in calorie and has high levels of vitamins and minerals. It is also rich in vitamin B12, vitamin D, B3, Copper and Selenium. Shrimp is best consumed with tomatoes, chilli peppers, chopped onions, lemon juice and garlic.

Photo Courtesy: Morning Ag Clips

Hazelnut is a great source of vitamin E. It contains 21% of daily recommended vitamin E, protein, vitamin C and vitamin A. Hazelnuts have high levels of folate, low LDL/bad cholesterol. They can be added to chocolates, cakes, cookies and pies.

Photo Courtesy: Simply Recipes

Asparagus is rich in vitamin C and is also anti-inflammatory. It also contains selenium, manganese, zinc and beta carotene. A cup of asparagus has 18% of daily vitamin E requirement. Asparagus also helps in treating cancer, blood sugar and helps in digestion.

Photo Courtesy: BeBeautiful

Broccoli contains high amounts of protein and vitamin E. Broccoli also has anti cancer properties and lowers bad cholesterol(LDL) and is the best detox food. Broccoli can be added to salads and soups. Steamed broccoli can also be served as a side dish. To keep its nutritional value, broccoli must be cooked at low temperature.

Top 10 Vitamin C Recipes

Vitamin C is a nutrient that is found naturally. It prevents you from cold and flu, rebuilds tissues, blood vessels and bones. It boosts calcium synthesis in the body. This vitamin is needed daily in the body.

Vitamin C is essential for supporting brain function, illness recovery and healing of injuries. This is an important antioxidant that helps in neutralising free radicals. A diet that lacks in vitamin C can cause many health problems with time. It is recommended that we must eat vitamin C daily. The daily requirement of vitamin C for men is 90 mg and women is 75 mg.

The following foods contain high amounts of vitamin C and should be included in your diet:-

  • Strawberry

    Photo Courtesy: BeBeautiful

    Strawberries are very tasty and healthy. They have very high content of vitamin C and have high fiber and antioxidants. They reduce stress and protect heart from bad cholesterol. A serving of strawberry can provide half of your daily needs of vitamin C. Try the recipe of Strawberry Milkshake.

  • Citrus Fruits

    Photo Courtesy: Warm Spring Waters

    Citrus fruits include fruits like limes, lemon, grapefruits and oranges. They contain high amounts of vitamin C. A medium orange can give you 70 mg of fruit juice. The vitamin C content of a small glass of orange juice is 93 mg and that of a small glass of grapefruit juice is 70mg. Try the recipe of lime wedges, lemon biscuits, grapefruit sorbet, orange scorpion.

  • Papaya

    Photo Courtesy: Youngisthan. In

    Papayas have high vitamin C content. A serving of Papaya provides 100 percent of daily requirements. You should add some amount in yogurt/smoothie. Papaya is also very high in vitamin A. Try the recipe of Papaya Juice.

  • Black Currant

    Photo Courtesy: Fine Food

    As can be deduced from its purple colour, this fruit contains high levels of vitamin C. Each serving of Black currant has around 180 mg of serving. It contains high amounts of iron, potassium, phytochemicals and vitamin B5. Try the recipe of Black Currant Jam.

  • Kiwi

    Photo Courtesy: sayna safir

    This green fruit from New Zealand contains more vitamin C than orange. They have high flavonoid and potassium content. Here’s the recipe of Kiwi Caipirinha.

  • Bell Peppers

    Photo Courtesy: Poet in the Pantry

    Bell peppers have high vitamin C and beta-carotene content. These have high cardio protective benefits and can prevent cataract, blood clots and reduce stroke and heart attack. Try the recipe of Bell Pepper Fry.

  • Guava

    Photo Courtesy: Produce Made Simple

    Guava is another vitamin C rich food. A guava contains 250mg of vitamin C. Guava are high in folic acid, dietary fiber, manganese and potassium, thus making it one of the best super foods. Try the recipe of Guava Jelly.

  • Brussels Sprouts

    Photo Courtesy: Simply Recipes

    Brussel sprouts are a great source of vitamin C. A serving of brussel sprouts contains 50 mg vitamin C. They are high in vitamin K, folate, manganese, potassium, dietary fiber etc. Try the recipe of Brussels Sprouts.

  • Broccoli

    Photo Courtesy: Simply Recipes

    This is a nutritious vegetable that can be eaten cooked or raw. A serving of broccoli contains 90 mg of vitamin C. Try the recipe of Broccoli Rabe.

  • Cauliflower

    Photo Courtesy: Shop Rider

    A cup of cauliflower contains 46 mg of vitamin C. It is rich in vitamin K, dietary fiber and folate. Try the recipe of Cauliflower Risotto.

Vitamin B Rich Recipes

Vitamin B complex is also know as energy booster. It includes vitamins like B1, B2, B3, B5, B6, B7, B9 and B12. Besides its ability to convert food into energy, Vitamin B help in growth, development and other functions. If you have deficiency of certain vitamin B, it can result in serious conditions like depression, fatigue, anaemia, birth defects and respiratory infections.

Although there are various B-complex supplements available in the market, it is also possible to get them through a balanced diet. Try these Vitamin B rich recipes:-

  • White Wine Mussels

    Photo Courtesy: Inspired Taste

    Mussels are full of vitamin B. If you intake 20 shellfish, then it will give you 400 percent of recommended B12. This recipe is very easy to prepare. Saute some shallots, chilli pepper and garlic and add mussels with white wine, little olive oil and some lime juice. Top it with cilantro. Mussels contain large amounts of B12 and B2.

  • Quinoa Vegetarian Chili

    Photo Courtesy: Two Peas & Their Pod

    This recipe is low in calories and contains highly nutritive ingredients like pinto beans, quinoa and black beans. This healthy recipe is filling and comforting. A cup of serving contains around 15 g of vegan protein and 10 g fiber. Vitamin B9 and B1 are found in kidney beans and Black beans

  • Pumpkin Chia Seed Pudding

    Photo Courtesy: Eating Made Easy

    This pudding is full of nuts, seeds and pumpkins which contain high amounts of vitamin Bs, biotin and thiamine. It is full of vitamins, minerals and macro nutrients(for eg. Fibre and protein).

  • Kale Quinoa Salad Recipe

     

    Photo Courtesy: The Lean Clean Eating Machine

    Kale, eggs and cabbage are full of B complex vitamins like biotin, folic acid, riboflavin and cobalamins. The dish is very delicious with unique flavor and great presentation. These are perfect for meeting your daily dietary requirements.

  • Broccoli Quinoa Salad

     

    Photo Courtesy: 101 Cookbooks

    Vitamin B is primarily found in Pumpkin and Broccoli. It is prepared with a mixture of riboflavin and thiamine.

There are many foods that are rich in Vitamin B. Some of these are as follows:-

  • Milk

     

    Photo Courtesy: BeBeautiful

    Serious health problems may be caused due to deficiency of vitamin B-6. A deficiency may affect your central nervous system negatively. And this affects the children very fast. So, the intake of milk should be kept high. Milk is also rich in calcium and vitamin B-12.

  • Ricotta Cheese

     

    Photo Courtesy: Food Network

    Vitamin B-6 is soluble in water. It is also present in cheese which is rich in whey protein. The more the whey content, more will be Vitamin B-6. Other nutrients which are water-soluble include riboflavin(vitamin B-2), thiamin(vitamin B-1), niacin(vitamin B-3) and folate. Ricotta cheese contains large amount of whey. Ricotta is very common in Italian dishes like cheesecake and lasagna.

  • Salmon

     

    Photo Courtesy: Food Network

    This healthy fish has very high concentration of vitamin B-6. B-6 is very important for adrenal health. Many important hormones are produced by adrenal glands including, adrenain, cortisol and aldosterone. Hormones present in adrenals help in regulating blood pressure, blood sugar. Salmon is a great low-fat source of protein.

  • Tuna

     

    Photo Courtesy: Big Green Egg

    Vitamin B-6 helps in preparing haemoglobin. This protein helps in carrying oxygen in your blood. This vitamin is found in high concentrations in tuna, especially in varieties like albacore and yellowfin. Tuna steak contains the highest levels of vitamin B-6.

  • Sardines

     

    Photo Courtesy: My italian cuisine

    These tiny fish are very tasty and can be easily eaten from a can or grilled. Sardines are rich in lean protein and DHA(docosahexaonic acid). It is very useful for fetal brain development and cognition. A serving of sardines contains 20% of needed vitamin B12.

Some other sources of Vitamin B are Shrimp, Swiss Cheese, Fortified Cereal, Mussels, Milk, Clams, Chicken, Beef, Oysters, Eggs, Crab, Salmon, Turkey, Spinach, Sweet Potato, Bananas, Green Peas, Chickpeas, Avocado etc.