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Tag: Dietary

8 Everyday Foods That Can Replace Your Dietary Supplements

In today’s fast-paced world, pharmacies are brimming with multivitamins and dietary supplements. From vitamin D capsules to zinc tablets, many people rely on these to bridge the gaps in their diets. While supplements can be beneficial in some cases, they are often overused, with many overlooking the natural, nutrient-packed foods available to us. A well-balanced diet can reduce the need for supplements while offering a host of other health benefits. Instead of relying on daily pills, why not add some simple, wholesome foods to your diet to get the nutrients you need?

Also Read: The Truth About Supplements: Are They Really Good For Your Health?

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Here Are 8 Everyday Foods That Can Replace Your Dietary Supplements:

1. Vitamin C

Vitamin C is essential for boosting immunity, healing wounds, and maintaining bones and teeth. If you’re using supplements for vitamin C, consider adding fruits like oranges, lemons, and grapefruits to your diet. Other excellent sources include strawberries, bell peppers, and kiwis. You can also include Kakadu Plum in your diet, as it contains 75 times more vitamin C than oranges, according to a 2021 study in Applied Sciences.

2. Vitamin D

Our bodies don’t produce vitamin D unless exposed to sunlight. Vitamin D is crucial for bone development and immune support. If you’re not getting enough sun, skip the vitamin D3 capsules and turn to fatty fish such as salmon and mackerel, which are excellent sources of the vitamin, as noted in a 2019 study published in the Journal of Nutrition Association of Thailand. Other options include fortified milk and egg yolks, which can be added to your meals.

3. Calcium

To build and maintain strong bones and teeth, calcium is essential. Instead of relying on calcium tablets, turn to dairy products like milk, yoghurt, and cheese. If you’re lactose intolerant, opt for fortified plant-based milk, tofu, almonds, and leafy greens like spinach and kale. A simple way to increase your calcium intake is by consuming just two spoons of chia seeds, which provide 14% of your recommended dietary allowance of calcium, according to research published in the African Journal of Food Science.

4. Iron

Iron supplements are often used to combat fatigue and tiredness. Instead of supplements, you can get plenty of iron from foods like red meat, lentils, beans, and spinach. Pairing iron-rich foods with vitamin C-rich foods, such as citrus fruits, will enhance absorption in your body.

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5. Zinc

Zinc plays a major role in skin health, immune function, and cell growth. It’s also important for reducing inflammation and fighting infections. Rather than relying on zinc tablets, add pumpkin seeds, chickpeas, and cashews to your diet. According to the National Institutes of Health, oysters contain more zinc per serving than any other food.

6. Omega-3 Fatty Acids

Well known for supporting heart and brain health, omega-3 fatty acids are polyunsaturated fats found in various foods. Include walnuts, flaxseeds, chia seeds, and fatty fish like salmon in your diet. These options are not only tasty but also packed with additional nutrients and flavours.

7. Magnesium

Magnesium plays a vital role in nerve transmission, muscle contraction, blood pressure regulation, and glucose and insulin metabolism. It also helps improve sleep quality. To replace magnesium supplements, turn to dark leafy greens, seeds, and beans. You can also enjoy dark chocolate, bananas, nuts, and whole grains.

8. Vitamin B12

Instead of taking vitamin B12 pills, focus on including animal-based foods like meat, fish, eggs, and dairy in your meals. For vegetarians, fortified cereals and nutritional yeast are great sources of this vital vitamin, which is crucial for nerve function and energy.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

Also Read:Teaming Dairy Foods and Vitamin D Pills May Boost Bone Health

Now that you know which foods can help reduce your reliance on supplements, start making these dietary changes for a healthier lifestyle.

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January 22, 2025
Study Reveals Over 77 Percent Of Indian Children Lack WHO-Suggested Dietary Diversity

About 77 per cent of children in India aged 6-23 months lack diversity in diet as suggested by the WHO, with the country’s central region showing the highest prevalence of minimum dietary failure, a study has found. The states of Uttar Pradesh, Rajasthan, Gujarat, Maharashtra and Madhya Pradesh reported the highest levels of inadequate diversity in children’s diets — all above 80 per cent — while Sikkim and Meghalaya were the only two to report an under-50 per cent prevalence. The World Health Organisation (WHO) suggests using the Minimum Dietary Diversity (MDD) score to evaluate the quality of a child’s diet — it is considered to be diverse if it contains five or more food groups, including breastmilk, eggs, legumes and nuts, and fruits and vegetables.
Analysing National Family and Health Survey data from 2019-21 (NFHS-5), researchers, including those from the National Institute of Health and Family Welfare, found that the country’s overall rate of minimum dietary diversity failure has dropped from 87.4 per cent, which was calculated using data from 2005-06 (NFHS-3). However, “our study shows that the prevalence of minimum dietary diversity failure remains high (above 75 per cent) in India,” the authors wrote in the study published in the National Medical Journal of India.
The team also looked at children’s dietary habits across various food groups like proteins and vitamins, comparing data from 2019-21 with that from 2005-06. The consumption of eggs registered an “impressive” rise, from around 5 per cent in NFHS-3 to over 17 per cent in NFHS-5 while that of legumes and nuts increased from nearly 14 per cent during 2005-06 to over 17 per cent during 2019-21. “The consumption of vitamin A-rich fruits and vegetables increased by 7.3 percentage points, whereas the consumption of fruits and vegetables increased by 13 percentage points over the same time. For flesh foods, the consumption increased by 4 percentage points,” the authors wrote.
However, the consumption of breastmilk and dairy products was found to drop from 87 per cent in NFHS-3 to 85 per cent in NFHS-5 and 54 per cent to 52 per cent, respectively. The authors also found that the children of illiterate and rural-residing mothers having no exposure to mass media, those born first and not exposed to counselling and health check-ups at Anganwadi or Integrated Child Development Services (ICDS) centres were more likely to be consuming diets deficient in diversity. Anaemic children and those having a low birth weight were also found to have a higher chance of consuming a non-diverse diet.
To tackle the issue of inadequate diversity in children’s diets, the authors called for a holistic approach from the government, including an improved public distribution system, intensified ICDS programme, use of social media and nutrition counselling through local self-governance. PTI KRS DIV DIV.

Disclaimer: Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

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October 25, 2024
Report Suggests Indian Dietary Practices Could Hold Key To Mitigating Climate Change

Indian sustainable eating habits such as limiting food waste, prioritising vegetarian diets, and consuming locally sourced foods can help address global climate change, a pressing issue worldwide, according to a report. A recent Living Planet Report by the World Wide Fund for Nature (WWF) showed that food consumption patterns followed by Indians are the most climate-friendly among the G20 nations. It stated that if people in other countries adopt the Indian diet, the world would need 0.84 per cent of the Earth to support food production by 2050. The food system is one of the major contributors to global greenhouse gas emissions.

Shravani Mali, Consumer Analyst at GlobalData, a data analytics company, said India has intensified the vegan movement, especially in metropolitan cities in recent years. “The country’s current food consumption practices, emphasise plant-based diets and climate-resilient crops such as millets, which require fewer resources and generate lower emissions compared to meat-heavy diets,” Mali said, adding that, “The transition is also connected to a wider focus on sustainability”.

Citing a recent consumer survey by GlobalData, Mali said that 79 per cent of Indians said that the sustainable or environmentally friendly feature is essential while purchasing food and drinks. “Traditional Indian diets primarily consist of lentils, grains, and vegetables. These traditional diets, which place an emphasis on seasonal and local produce, are becoming more popular as environmental issues gain more attention. Consequently, with increasing awareness, consumers will look forward to curtailing environmental burdens by adopting traditional dietary practices that prioritise plant-based foods,” Mali said.

Deepak Nautiyal, Consumer and Retail Commercial Director, APAC and Middle East at GlobalData, lauded the government for introducing several initiatives to promote environmentally sustainable practices in the country. He cited the National Millet Campaign and the International Year of Millets (2023) campaigns rolled out by the government to boost the production and consumption of millets. Millets are an environmentally sustainable source of food and nutrition. In addition, the National Mission for Sustainable Agriculture (NMSA) also aims to improve climate-resilient farming. Mali said adopting climate-friendly diets, especially Indian sustainable eating habits can be key to address critical global environmental and health challenges.

(Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.)

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October 24, 2024