Top 10 Fiber Rich Foods That You Should Include in Your Diet

Does your diet include enough of fiber? Are you aware of the importance of fiber in your diet? Dietary fiber or roughage is an indispensable part of nutrition, providing you with multiple health benefits. This nutrient is vital for speedy digestion and proper functioning of the digestive tract. It speeds up digestion by feeding beneficial gut bacteria. Certain fiber helps to prevent constipation by absorbing water in the digestive tract. It also changes the absorption pattern of other nutrients and chemicals in the body.

Deficiency of fiber can lead to hemorrhoids, constipation, and high cholesterol and sugar in the blood. A healthy digestive system is the key to the maintenance of overall health. Regular consumption of fiber-rich foods is a must for the maintenance of a healthy digestive system. Moreover, to lose weight, you should increase the intake of fiber-rich foods as they provide a feeling of fullness and you are less likely to feel hungry after short intervals.

According to nutritionists, the daily intake of fiber should be 25 grams for women and 35 to 40 grams for men. This requirement can be easily fulfilled with various kinds of fiber-rich foods. It is also advisable to consider different types of fiber we consume. Dietary fiber includes several types of plant-based substances that are needed for the healthy functioning of the body. The best way is to increase the consumption of fiber-rich whole foods rather than the ones that contain added fiber.

Top Ten Fiber-Rich Foods:

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1. Bran (Corn)

Bran, especially corn, is an excellent source of fiber. One cup of barn provides 60 grams of fiber, which is equivalent to a whopping 240% daily value (DV) of this nutrient. Though most of us are familiar with the yellow colored corn, it is available in other colors, which ranges from pink to blue to black, each being a good source of a combination of antioxidant nutrients. Popcorn is also an excellent source of low calorie fiber, providing 3.5 grams fiber in 3 cups serving. Other varieties of bran that are good sources of fiber include wheat bran and rice bran, each contributing 99% DV and oat bran contributing 58% DV of fiber.

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2. Cauliflower and Broccoli (Raw Cauliflower)

Vegetables like cauliflower and broccoli are also good sources of fiber. A cup of chopped raw cauliflower provides 2 grams or 8% DV while an equal amount of cooked cauliflower provides 3 grams or 20% DV of fiber. Similarly, a cup serving of raw chopped broccoli provides 2.4 grams or 10% DV of fiber while that of cooked broccoli provides 5 grams or 20% DV of fiber. It is advisable to incorporate these veggies to fulfill your fiber requirement as well as a boost of healthy vitamins and minerals.

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3. Cabbage (Raw Savoy)

Cabbage, especially raw savoy, is also a good source of fiber. One cup serving of shredded cabbage provides 2 grams or 9% DV of fiber while one cup of cooked cabbage provides 4 grams or 16% DV of this nutrient. Other varieties of cabbage that are high in fiber include red cabbage (18% DV), common cabbage (12% DV) and Chinese cabbage (8% DV). To improve your fiber intake, prepare cabbage soup or include raw cabbage in your salads.

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4. Berries (Raspberries)

Among the fruits, berries are particularly high in fiber. Both ruby red and blue black raspberries are nutritional powerhouses, which are packed with antioxidants apart from fiber. A cup serving of raspberries provides 8 grams of fiber which is equivalent to 32% DV of this nutrient. Other berries that deserve attention in this respect include blackberries, gooseberries, cranberries and strawberries, providing 30%, 26%, 18% and 12% DV of fiber, respectively.

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5. Leafy Greens (Cos or Romaine Lettuce)

Leafy green vegetables are considered one of the healthiest foods as they are packed with a variety of nutrients. Among the sources of fiber, Romaine lettuce tops the list. A cup of shredded Romaine lettuce provides 1 gram or 4% DV of fiber. Other green veggies containing fiber include turnip greens (7% DV), beet greens (6% DV) and spinach (7% DV). Incorporate these healthy veggies in your diet to increase your fiber intake.

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6. Celery

Besides being low in calories, celery is also a good source of fiber. A cup of chopped celery contains 2 grams, contributing 6% of the DV of fiber. A 100 gram serving of celery contains just 16 calories. This veggie can definitely form part of a healthy diet.

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7. Squash (Baked Winter Hubbard)

There are several varieties of squash most of which are good sources of dietary fiber. Winter Hubbard is the richest source with a cup serving of baked winter Hubbard providing 10 grams or 40% DV of fiber. Other varieties include acorn (36% DV), butternut (26% DV), all varieties of winter squash (23% DV), pumpkin (11% DV) and all varieties of summer squash (10% DV). This vegetable is worth being included in your diet to increase the fiber content in your diet.

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8. Beans

The best way to boost your fiber intake is to incorporate more legumes in your diet. Among the beans, kidney beans are the richest sources of fiber with one cup serving providing 11 grams or 45% DV of this nutrient. They are also rich in fiber, iron and protein. Black beans are other rich sources with a cup serving contributing nearly 60% DV of fiber. Their rich dark color is attributed to the presence of plant pigments called flavonoids which are sources of powerful antioxidants.

Garbanzo beans, also known as chickpeas, provide nearly 50% DV of fiber. They are also rich in antioxidants. You can try adding beans to your soups, stews and salads or use them as a main ingredient in recipes. While eating fiber-rich foods like beans, it is advisable to drink a lot of water.

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9. Mushrooms (Cooked White Mushrooms)

Mushrooms are another good source of fiber. A cup serving of cooked white mushrooms provides 3 grams or 14% DV of fiber. Other varieties of mushrooms that contain fiber include shitcake (12%) and portabella (11%).

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10. Oranges (All Varieties)

Apart from berries, oranges are also a good source of fiber. A medium-sized orange contain 3 grams or 12% DV of fiber. It contains just 62 calories.

These are some of the best sources of fiber. Make sure not to consume excess fiber as it can lead to adverse effects like bowel obstruction, dehydration and diarrhea. When you increase your intake of fiber, you should also increase the intake of water.

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Top 23 Calcium Rich Foods To Include In Your Diet

Vitamins, minerals, iron, calcium… Well the list of essential components is never ending. We require a healthy mix and balance of essential vitamins and minerals to stay fit and healthy. Need we say slim and gorgeous looking?

How do we decide what’s good and what’s enough for us? Many a times basic components like calcium deficiency can create havoc causing many other problems without us being aware of it.

What is Calcium?

Calcium, as we all know, is one of the most important mineral needed by the human body. Not only is it vital for the growth and maintenance of healthy teeth and bones but also facilitates muscle contraction, nerve signaling and secretion of certain hormones and enzymes. This mineral plays an important role in human metabolism, constituting about 1 to 2 % of an adult human’s body weight. It helps to manage the acid and base balance in our blood stream. Nearly 99% of the calcium in our body is found in our bones and teeth. The table given below shows the recommended daily intake of calcium for people of different age groups.

The amount of calcium you need every day depends on your age and gender:

Women
Age 50 & younger	1,000 mg* daily
Age 51 & older	1,200 mg* daily

Men
Age 70 & younger	1,000 mg* daily
Age 71 & older	1,200 mg* daily

*This includes the total amount of calcium you get from various foods and supplements.

Each day we lose some amount of calcium through our nails, skin, hair, sweat, urine and faeces. Our bodies cannot produce new calcium and this requirement is fulfilled by extracting calcium from our bones. This adversely affects bone density causing the bones to become soft and weak. This increases the risk of fractures and osteoporosis. Deficiency of calcium can lead to health issues like muscle cramps, loss of appetite, lethargy, convulsions, numbness in fingers and toes and abnormal heart rhythms. Thus, the best way to fulfill this deficiency is to increase the intake of foods that are rich in calcium.

Foods Rich in Calcium:

It is a popular belief that milk and dairy products are excellent sources of calcium. Apart from these, calcium is found in green leafy vegetables. However, one needs to be careful about the oxalates contained in these veggies that can interfere with calcium absorption. In fact, there are a variety of foods including breakfast foods, cereals, snacks, breads, juices, soy milk and bottled water which contain added calcium. Given below is the list of foods which are some of the richest sources of calcium.

1. Dark Leafy Greens (Watercress):

Leafy green vegetables like spinach, kale, turnip, romaine lettuce, celery, broccoli, cabbage and asparagus are high in calcium. Watercress is the richest source with 1 cup chopped watercress providing 41 mg or 8% DV of calcium. Other leafy greens that are good sources of calcium include curly kale (14% DV), Dandelion and turnip greens (10% DV each), arugula (6% DV) and collards (5% DV). For a boost in calcium levels you can toss these vegetables into a salad and have it as a side dish to your meals.

2. Low Fat Cheese (Mozzarella Non-fat):

Among the dairy products, cheese is a good source of calcium. Moreover, unlike other dairy products, it has low lactose content and is suitable for those who are intolerant to lactose. It enables re-mineralization i.e. deposition of calcium and phosphorus in teeth, thus strengthening tooth enamel. Mozzarella Non fat cheese has the highest concentration of calcium with 1 cup shredded cheese providing 1086 mg or 109% DV of this mineral. Other varieties that are good sources of calcium include low fat Swiss (27% DV), reduced fat Parmesan (31% DV) and cottage cheese 2% fat (2%).

3. Low Fat Milk & Yogurt (Non-fat Milk):

Milk is considered as one of the best sources of calcium. A cup serving of low fat milk contains 306 mg or 31% DV of calcium. Low fat yogurt is another dairy product that can be a good alternative to milk. Besides, the culturing process involved in the preparation of yogurt makes it easy on your digestive system. An 8 ounce serving of yogurt provides 225 grams of calcium which is more than the same amount of milk provides. Plain yogurt also contains 10 to 14 grams of protein which is equivalent to 20% of the daily protein requirement. You can use yogurt in salads, soups and desserts to improve the nutritive value and taste of the food.

4. Chinese Cabbage (Pak Choi, Bok Choy):

Chinese cabbage or Bok Choy is another leafy green vegetable that has a good amount of calcium. One cup serving of shredded cabbage provides 74 mg or 7% DV of calcium. Other good sources of calcium include cooked green cabbage (4% DV) and cooked red leaf cabbage (3% DV)

5. Fortified Soy Products (Tofu):

Fortified soy products like tofu are also high in calcium. A 100 gram serving of raw tofu contains 350 mg or 35% DV of calcium while 100 grams of fried tofu contains 372 mg or 37% DV of calcium. Other soy products like unsweetened soy milk or non-fat soy milk with added calcium and vitamins A & D are also quite good sources each providing 13% DV of calcium.

6. Okra (Cooked):

Cooked okra also falls in the category of calcium rich foods with a 100 gram serving providing 77 mg which is equivalent to 12% DV of calcium.

7. Broccoli:

Some might hate the taste of this leafy green vegetable but the fact remains that it has a great source of calcium. A cup serving of chopped broccoli provides 62 mg or 6% DV of calcium. It is also low in calories, as a one cup serving of cooked broccoli boiled in water provides just 54 calories. You can incorporate this veggie in your diet to boost your calcium levels and obtain other benefits of leafy greens as well!

8. Green Snap Beans:

Beans are another rich source of calcium. For example, green snap beans are rich in calcium besides being low in calories. A cup serving of raw green snap beans contains 41 mg or 4% DV of calcium. Green snap beans cooked and boiled in water contain just 44 calories. Thus, these legumes deserve to be incorporated in your diet because for their rich nutritional value which includes calcium.

9. Almonds:

When we talk about calcium rich foods, nuts cannot be left behind. Almonds are one of the richest sources with 100 grams almonds providing 378 mg or 38% DV of calcium. A serving of 23 kernels (1 ounce almonds) contains 161 calories. So increase the consumption of these crunchy nuts to get a boost of calcium as well as heart healthy mono unsaturated fats and magnesium.

10. Fish Canned (Sardines, in Oil, with Bones):

Fish is another rich source of calcium besides being rich in omega-3 fatty acids. Canned sardines are the top source with a cup serving providing 569 mg or 57% DV of this mineral. Other fish that are good sources of calcium include Pink Salmon (8% DV), Anchovies (6% DV) and shrimp (4% DV). They are also good sources of vitamin K, B vitamins, iodine and magnesium. Vitamin K and magnesium help improve the absorption of calcium and it’s bioavailability.

11. White Beans:

As stated earlier, beans are a rich source of calcium and white beans are no exception. Most white beans provide nearly 175 mg calcium in a 100 grams serving. Apart from calcium, they are rich in fibre, potassium, iron and folate. You can add boiled white beans to soups and stews or use them in casseroles to get the benefits of these delicious legumes.

12. Canned Salmon:

Canned salmon is one of the richest non-dairy sources of calcium. A 3.5 oz serving of canned salmon contains two-thirds of the amount of calcium contained in milk. Besides, its high in protein which is easily digestible by people of all ages. Alaskan salmon is a good source of vitamin B12 and contains modest amounts of other vitamins and minerals.

13. Dried Figs:

If you despise milk and milk products, you need not worry as there are plenty of other sources of calcium. Dried figs are one of them. Just 2 dried figs can provide you with 65 mg of calcium. These dried fruits are also packed with antioxidants and fibre. A cup serving of uncooked dried figs contains about 300 mg of calcium.

14. Blackstrap Molasses:

Blackstrap molasses, as the name suggests, is the dark viscous molasses that remain after the extraction of sugar from raw sugarcane. It is a rich source of calcium with a 100 gram serving providing 205 mg or 21% DV of calcium. It is also a good source of copper, iron, manganese, selenium, magnesium and vitamin B6. You can take 1 tablespoon of blackstrap molasses in the morning in hot water or milk to get it’s benefits.

15. Kale:

Kale or borecole is a close relative of wild cabbage and is one of the healthiest vegetables around. Green veggies are rich in calcium and kale is no exception. A cup serving of cooked kale provides 245 mg or 24% DV of calcium. In fact, this veggie is a nutritional powerhouse providing 206% DV of vitamin A, 134% DV of vitamin C and 684% DV of vitamin K. It is also a good source of minerals like copper, iron, potassium, phosphorus and manganese. So incorporate this amazing veggie in your diet to get a boost in overall nutrition.

16. Black-eyed Peas:

Black eyed peas, as their name suggests, are white legumes with a small black dot in the centre that resembles an eye. Besides being a tasty addition to recipes, these legumes are also a good source of calcium. A cup serving of canned black-eyed peas contains 390 mg or 36% DV of calcium. These beans are also loaded with folate, potassium and other nutrients. You can prepare a black eyed pea spread and add it to your sandwich or any other appetizer for a nutrient boost.

17. Oranges:

Apart from being rich in calcium, these tangy fruits are also rich in vitamin D which is required for the absorption of calcium in the body. A medium orange contains 65 mg calcium which is equivalent to about 6% DV of this mineral. It is also rich in vitamin C which is a powerful antioxidant. You can have this fruit as a mid-morning snack or squeeze out its juice and have it at breakfast. A cup of orange juice from concentrate contains about 55 mg of calcium.

18. Turnip Greens:

Turnip greens are a rich source of calcium containing four times more calcium than its less bitter counterparts like cabbage. Similarly, they contain twice the amount of calcium found in mustard greens. A serving of 100 grams turnip greens contains 190 mg or 19% DV of calcium.

19. Sesame Seeds:

Sesame seeds are loaded with calcium providing 975 mg or 98% DV of calcium in a 100 gram serving. Besides calcium, sesame seeds are rich in vitamin E, B-vitamins like B1, B2, B3, B5 and B15 as well as protein and heart healthy poly-unsaturated and mono-unsaturated fats. You can incorporate them in your diet by sprinkling them in salads or preparing tahini by blending them with roasted garlic, lemon juice, chickpeas and spices.

20. Seaweed:

Fish are not the only seafood that is rich in calcium. Seaweed is packed with calcium, iodine and fibre which facilitate proper thyroid function. A cup of raw seaweed contains 126 mg or 13% DV of calcium. You can use seaweed as an ingredient in your risotto recipe and classic miso soup.

21. Soy milk:

Soy milk can be a great alternative to dairy milk. It is also a good source of calcium. Unfortified soy milk contains about one-fourth the amount of calcium in milk. But fortified soy milk is at par with milk in terms of its calcium content. Apart from this, it is low in fat and high in protein. It is particularly a good option for those who are lactose intolerant and cannot have regular dairy milk.

22. Firm Tofu:

Firm tofu is prepared by grinding and boiling dried soybeans and is considered a great alternative to meat products. It has a good source of calcium providing 861 mg or 86% DV of this mineral in a half cup serving. It is also rich in proteins and low in fat.

23. Cheerio’s:

Among the cereals, cheerio’s contain significant amounts of calcium providing 114 mg or 14% DV of this mineral in a one cup serving. You can have them with skim or soy milk and strawberries for added nutrition.

Apart from this don’t forget to exercise and get a good amount of sun light for overall development of your health. It is not very difficult to make small changes in our diet and reap the benefits from what we eat. We would love to hear your ideas on making our diets more holistic and nutritious. Do share your thoughts with us and leave us a comment.

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Top 15 Vitamin K Rich Foods To Include In Your Diet

Vitamins are an important part of our daily nutrition. But when it comes to vitamin K, most of us are rather unaware of its importance and the role played by it in our health. Before moving on to the foods that contain vitamin K, let us first analyze this vitamin and the health benefits offered by it.

Importance of Vitamin K:

Vitamin K is basically a fat soluble vitamin in which the “K” is taken from the German word “Koagulation” (Coagulation) which refers to the process of blood clotting. Thus, vitamin K is needed for protein modification and blood clotting. Vitamin K is available in two naturally occurring forms, vitamin K1 and vitamin K2.

• Vitamin K1, also known as phylloquinone, is the predominant form of vitamin in the diet being synthesized by plants.
• Vitamin K2, also known as menaquinones, is formed with repeating 5 carbon units in the side chain of a molecule. It comes from plant sources and is formed by the synthesis of intestinal bacteria.

We all are aware of the importance of calcium for bone health. Vitamin K is also important in this regard as it helps prevent osteoporosis by assisting the formation of blood clots and calcium retention. This quality can be attributed to its ability to produce osteocalcin, which helps the bones to hold onto calcium. Vitamin K is often given before surgery to form the clots needed to control bleeding. Women having heavy menstrual flow should consume vitamin K rich diet for relief. Small doses of this vitamin can also help in curing nausea associated with the first trimester of pregnancy. Apart from osteoporosis, adequate intake of vitamin K also protects against cancer and heart disease. Vitamin K supplements form a part of the antibiotic therapy for those who have trouble in absorbing fat.

Recommended Daily Allowance of Vitamin K:

Your daily requirement of vitamin K depends upon your age. The table given below shows the recommended daily intake of vitamin K for people of different age groups.

Group	Adequate Intake
Children 0-6 months	2 micrograms/day
Children 7-12 months	2.5 micrograms/day
Children 1-3	30 micrograms/day
Children 4-8	55 micrograms/day
Children 9-13	60 micrograms/day
Girls 14-18	75 micrograms/day
Women 19 and up	90 micrograms/day
Women, pregnant or breastfeeding (19-50) Women, pregnant or breastfeeding(less than 19)	90 micrograms/day 75 micrograms/day
Boys 14-18	75 micrograms/day
Men 19 and up	120 micrograms/day

Top 15 Foods Rich in Vitamin K:

Deficiency of vitamin K can increase the risk of uncontrolled bleeding. Vitamin K deficiency is rare in adults and very common in newborn infants. Pediatricians usually advise vitamin K injections for infants. You can get adequate amounts of vitamin K from your diet. In fact the best way to get the recommended amount of vitamin K is to increase the consumption of vitamin K rich foods. Given below are good sources of vitamin K and can form a part of your diet.

1. Dried and Fresh Herbs:

Herbs are renowned for their medicinal properties as they are packed with nutrients including vitamin K. Dried basil, dried thyme and dried sage are the best in this regard, providing 51 µg or 64% DV in a serving of just one tablespoon. Other herbs that are good sources of vitamin K include fresh parsley (82% DV), dried coriander, dried oregano and dried marjoram as well as fresh basil each providing 10 µg or 13% DV in a tablespoon serving.

2. Dark Green Leafy Vegetables:

Dark green leafy veggies are exceptionally rich in vitamin K as well as calcium. Kale is the richest source providing a whopping 882 µg or 1103% DV in a 100 grams serving. Dandelion greens come second with 100 grams serving, contributing 535% DV of vitamin K. Other leafy greens include collards, broccoli, cress, turnip greens, spinach, beet greens, Swiss chard, radicchio, mustard greens and lettuce each providing 62.5 µg or 78% DV in a cup serving. You can have these delicious and crispy leafy greens in a salad or a recipe of steamed vegetables to boost your vitamin K levels.

3. Brussels Sprouts:

This delicious veggie is packed with nutrition and vitamin K is no exception. A single Brussels sprouts provides you with 33.6 µg or 42% DV of vitamin K while a 100 grams serving provides you with 194 µg or 242% DV of this vitamin. They are also high in selenium which can reduce the risk of certain types of cancers. They are good for your digestive system and possess cholesterol lowering properties. Having Brussels sprout in your diet is a great way to boost your levels of vitamin K as well as other nutrients like vitamins A and C, iron, magnesium, copper, phosphorus, potassium, folate, manganese and dietary fiber. So why not have steamed Brussels sprout as a side dish to your meals!

4. Broccoli:

This green vegetable from the cabbage family is one of the most nutrient dense foods known so far. It is also low in calories. Its rich variety of nutrients include vitamin K as well. It provides 141 µg or 176% DV of vitamin K in a 100 grams serving and 52 µg or 65% DV of vitamin K in a single piece. It provides various health benefits like boosting the immune system, cardiovascular health, cancer prevention, bone health and prevention of birth defects. You can have steamed broccoli or broccoli soup to reap these amazing health benefits.

5. Spring Onions:

Spring onions or scallions are also a good source of vitamin K, providing 207 µg or 259% DV of vitamin K in a 100 grams serving. They are also abundant in B-complex vitamins like pyridoxine, folic acid, riboflavin, niacin and thiamine as well as minerals like manganese, calcium, copper and iron. You can incorporate them in your diet in soups or stews or use them in salads and wraps.

6. Cabbage:

This leafy vegetable is incredibly nutritious and is a very good source of vitamin K. It provides 76 µg or 95% DV of vitamin K in a 100 grams serving. It is also a good source of other vitamins like vitamin C, vitamin B1, vitamin B5 and vitamin B6. You can eat raw cabbage in salads or add pickled cabbage in rolls and fillings along with other vegetables.

7. Asparagus:

Being packed with nutrients, this vegetable is known for its age and disease fighting properties. The best way to reap its benefits is to eat it steamed. A 100 grams serving of asparagus contains 80 µg which is equivalent to 100% DV of vitamin K. It is also rich in other nutrients like folate, fiber, vitamins A, C and E and chromium.

8. Curry, Paprika, and Cayenne Powder:

Chili powder is commonly used in India for flavoring stews, soups and other recipes. But few of us know that it is a good source of vitamin K, providing 106 µg or 132% DV of this vitamin in a 100 grams serving. It also contains high amounts of vitamins E and C. Other spices that are good sources of vitamin K include curry powder and paprika (7% DV each) and cayenne (5% DV) in a tablespoon serving.

9. Prunes:

Being loaded with nutrients like fiber, iron and zinc, prunes are considered great for your health. They are also good sources of vitamin K with 100 grams serving providing 60 µg or 74% DV of this vitamin and 6 µg or 7% DV in a single prune. These can serve as healthy snacks to fulfil your requirement of vitamin K and other nutrients as well.

10. Pickled Cucumber:

If you are fond of pickles, you have all the more reason to have pickled cucumber. The fact remains however that it is an amazing source of vitamin K. A 100 grams serving of pickled cucumber provides 77 µg or 96% DV of vitamin K. For best results and to get the abundant amount of vitamin K, it is advisable to eat the low sodium variety.

11.Carrots:

Carrots fall in the category of ultimate health foods. Being rich in antioxidant beta-carotene, they are great for your eyes. They are a good source of vitamin K. A single medium sized carrot contains 8 µg or 10% DV of vitamin K. Carrots are also rich in vitamin A and C, calcium and iron. Being rich in antioxidants, they provide protection against cancer and cardiovascular disease.

12.Sun Dried Tomatoes:

Sun dried tomatoes refer to ripe tomatoes that lose most of their water content by virtue of being dried in the sun for a long time. These tomatoes are a rich source of vitamin K with 100 grams serving providing 43 µg or 54% DV and a single piece of 2 grams providing 1 µg or 1% DV of vitamin K. You can use these tomatoes in several recipes to impart flavor as well as increase your vitamin K levels.

13.Celery:

Celery is known for its rich variety of antioxidants, vitamins and minerals. It is also a good source of vitamin K with 100 grams serving providing 29 µg or 37% DV of this vitamin. It is also rich in folate, potassium, vitamin A and vitamin C.

14.Soybean Oil:

Soybeans are known for their high content of protein. Soybean oil is also an amazing source of vitamin K with 100 grams serving providing 184 µg or 230% DV of vitamin K. So you can consider using this oil for cooking.

15.Ground Cloves:

Cloves are used in both sweet and savory recipes. Ground cloves are an excellent source of vitamin K with one tablespoon of 7 grams providing 9.9 µg or 12% DV of this vitamin. You can easily make them a part of your diet by using them as an ingredient in your recipes.

You need to probably include vitamin K in your diet to rule out the health issues associated with its deficiency. Also, do not use vitamin K supplements unless your physician prescribes. Try to include all these foods regularly in your diet for enjoying its health benefits to the maximum. Feel free to share your feedback with us if any.

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Top 10 Vitamin B6 Rich Foods To Include In Your Diet

Apart from the regular vitamin A and vitamin C, B- complex vitamins also play an important role in overall health. It is very essential to know the importance of every vitamin so as to include them in your diet rightly. This article will let you know the importance and food sources of Vitamin B6.

Importance of Vitamin B6:

Vitamin B6 or pyridoxine, is one such B-vitamin which is one of the most important nutrients in the human body. It is basically a water soluble vitamin which plays an important role in the chemical reactions taking place in the body. It assists the formation of heme in red blood cells, which carry oxygen around the body and help to metabolize foods into energy. This vitamin also helps to treat stress, depression, high cholesterol as well as decrease the symptoms of PMS and lower the risk of dental cavities. It is vital for nerve health and brain function.

Deficiency of Vitamin B6:

Deficiency of vitamin B6 can lead to tongue inflammation, weakness, fatigue, depression, irritability, seizures and scaly formations on your skin and mouth. Most of us get panicked on experiencing any of these symptoms without realizing that these are a result of vitamin B6 deficiency. So the proper intake of this vitamin through food is extremely important to meet its requirement and prevent deficiency.

Top 10 Vitamin B6 Food Sources:

Given below is the list of foods which are rich sources of vitamin B6.

1. Spinach:

Most of the vegetables contain high levels of vitamin B6 and spinach is one of them. A serving of 100 grams cooked spinach provides 0.24 mg or 12% of the daily value (DV) of vitamin B6. It is also a healthy option for your diet as a cup of cooked spinach contains just 41 calories and 0.47 grams fat. Other veggies that contain significant levels of vitamin B6 include broccoli, bell peppers, baked potatoes, green peas, yam and turnip greens.

2. Cooked Lean Beef (Rib):

Vitamin B6 is commonly found in meats. Lean beef is an amazing source, providing 0.68 mg or 34% DV of vitamin B6 in 100 grams serving. Other beef varieties that are good sources of vitamin B6 include sirloin steak (29% DV) and filet steak and rib eye (28% DV). You can boost your vitamin B6 levels by incorporating beef in simple recipes.

3. Chicken and Turkey:

Other non-vegetarian sources of vitamin B6 include chicken and turkey. A 100 grams serving of chicken or turkey contains 0.81 mg or 40% DV of vitamin B6. Other similar varieties of poultry that are high in vitamin B6 include fat free ground turkey (46% DV), chicken breast (28% DV) and chicken wing (26%). Chicken and turkey are extremely light and can be easily incorporated in simple recipes and snacks like sandwiches.

4. Cooked Lean Pork:

Cooked lean pork is also a good source of vitamin B6 with 100 grams serving providing 0.79 mg which is equivalent to 39% DV of this vitamin. Other pork varieties that contain significant amounts of vitamin B6 include ground pork (36% DV), pork tenderloin (31% DV) and pork chops (30% DV).

5. Sunflower Seeds:

Even if you are a vegetarian, you need not worry about your vitamin B6 intake as there are several varieties of seeds that are rich sources of this vitamin. Among these, sunflower seeds are the best with 100 grams serving providing 1.35 mg or 67% DV of this vitamin. Other seeds that contain vitamin B6 include sesame seeds (11% DV), flaxseeds (7% DV) and pumpkin & squash seeds (2% DV) each in an ounce serving. So munch on these seeds as snacks or add them to popular recipes to increase your vitamin B6 intake!

6. Fish:

Just like meat, certain varieties of fish are excellent sources of vitamin B6. Yellowfin tuna is one of the best dietary sources of vitamin B6 with 100 grams serving providing 1.04 mg or 52% DV of this vitamin. Other varieties of fish that are rich sources of vitamin B6 include wild salmon (40% DV), salmon (29%), halibut (27% DV), swordfish (26% DV) and herring (22% DV). Apart from vitamin B6, they are also good sources of heart healthy monounsaturated fats.

7. Bananas:

Among the fruits, bananas are particularly rich in vitamin B6. A medium sized banana contains 0.43 mg or 22% DV of vitamin B6. It is high in calories containing 105 calories, but it contains just 0.39 grams fat. You can eat this yummy fruit directly or blend it into a smoothie. Being high in calories, it also provides an energy boost.

8. Avocados:

Avocados are other fruits that are rich sources of vitamin B6. A single avocado contains 0.39 mg, contributing 20% of the DV of vitamin B6. But it should be consumed in moderation as it is high in calories with just half an avocado containing 114 calories and 1.4 grams saturated fat.

9. Dried Fruits:

Apart from fruits, certain dried fruits are great sources of vitamin B6. A 100 grams serving of dried prunes contains 0.75 mg or 37% DV of vitamin B6. Other dried fruits that contain this vitamin include dried apricots (16% DV) and raisins (14% DV) in a half cup serving. Thus, you can replace those unhealthy sugary snacks with these dried fruits for a nutrition boost.

10.Nuts:

Nuts fall in the category of nutrient dense foods and contain significant amounts of vitamin B6 as well. Among the nuts, pistachios are the best sources of vitamin B6 with 100 grams serving providing 1.12 mg or 56% DV of this vitamin. Other nuts that are important in this regard include hazelnuts (9% DV), walnuts (8% DV), peanuts (6% DV), macadamia nuts (5% DV) and cashews (4% DV). These nuts can be excellent snacks to boost your vitamin B6 levels.

Now that you have understood the importance of Vitamin B6 and the food sources, you can easily include them. Is it that difficult to take them in your diet? Not at all, right! Do not forget to share your feedback with us.

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Top 20 Vitamin B3 Foods To Include In Your Diet

If you are troubled by high cholesterol and blood sugar levels, you need to get your vitamin B3 levels checked. You may have a question in your mind regarding vitamin B3 functioning. Read to know the importance of Vitamin B3 and its best food sources.

Vitamin B3 is available in three forms- nicotinic acid, niacinamide and inositol hexaniacinate. Niacinamide, also known as niacin is an enzyme that is essential for the conversion of dietary protein, carbohydrates and fats into energy. It is also used to synthesize starch so that it can be stored in the muscles and liver for using energy. It also protects our body from tissue damage.

Vitamin B3 Importance and its Functions:

Vitamin B3 or niacin is one of the most important B-vitamins needed by the body for several functions that it performs for your health.

• Reverses Risk of Heart Diseases: Significant levels of niacin in the body can help lower triglyceride and low-density lipoprotein in the blood. It also improves the levels of high-density lipoprotein significantly. This, in turn, can reverse the risk of heart diseases. It also prevents the buildup of plaque in the arteries
• Prevents the Onset of Diabetes: Niacin is required to prevent the onset of type two diabetes. Diabetes in most of the times, caused because of autoimmune response. The body attacks the insulin making cells in the pancreases, preventing the body from producing insulin. Niacin blocks the immune factors from destroying the insulin releasing cells. It also improves insulin sensitivity and production.
• Improves Joint Mobility: Niacin can help people suffering from arthritis and osteoarthritis greatly. Taking 200 milligrams of niacin daily can show marked improvement in your joint mobility.
• Treats Migraine: Sufficient levels of niacin in the body can also prevent migraine. The dilating effects of this nutrient stabilize the over-constricting cycle of cerebral blood vessels, treating migraine.
• Reduces Cancer Risks: Proper niacin levels can also reduce the risk of cancer. It ensures the integrity and maintenance of DNA by regulating tumor suppressor gene p53.
• Slows Down AIDS Progression: Niacin also slows the progression of AIDS and increases the chances of survival.

Vitamin B3 Deficiency:

People who eat high amounts of refined foods like white bread and rice, corn syrup and other refined foods are most likely to be deficient in vitamin B3. In addition, people with a weak immune system are also susceptible to be deficient in niacin. A deficiency in niacin can lead to:

• Fatigue
• Indigestion and stomach disorder
• Pellagra
• Loss of appetite
• Rough and scaly skin
• Depression and anxiety
• Diarrhea
• Dementia
• Delirium

Thus, there is a need to overcome the deficiency of vitamin B3 and get adequate requirement by incorporating niacin rich foods in your diet.

Vitamin B3 Overdose:

Since niacin is a water-soluble vitamin, the chances of taking it in overdoses is rare. An overdose of niacin occurs only when taken in the form of supplements. Vitamin B3 or niacin supplements should not be consumed without consulting your physician. Also, avoid taking supplements in large doses as it can lead to significant side effects in the body. Taking more than 75 milligrams of niacin supplements can cause blood-vessels dilation, leading to tingling, itching and flushing of the face and neck. This condition is known as niacin flush. Increase the doses gradually to minimize this problem. You can also take aspirin to reduce the flushing.

A long-term overdose can lead to elevated blood sugar levels, type 2 diabetes and increased risk of birth defects. Excess levels of niacin can lead to side effects like liver damage, diabetes, gastritis and elevated blood urea levels in the body.

Recommended Daily Allowance:

The recommended daily allowance of niacin is as follows:

• 6 milligrams for kids aged 1 to 3 years
• 12 milligrams for kids aged 9 to 13 years
• 16 milligrams for men
• 14 milligrams for women
• 18 milligrams for pregnant women
• 16 milligrams for lactating women
• Mother’s milk contains around 7 milligrams of niacin, which is enough for the infants.

Top 20 Vitamin B3 Food Sources:

Some of the best sources of niacin include:

1. Fish:

Fish is considered to be one of the best sources of vitamin B3. Among the fish, tuna is exceptionally high in vitamin B3, providing 22.1 mg or 110% of the daily value (DV) of this vitamin in a 100 grams serving. It is also rich in omega-3 fatty acids and protein. Thus, consuming it on a regular basis will prevent you from deficiency. Other varieties of fish that contain vitamin B3 include skipjack tuna (80% DV), mackerel and bluefin tuna (45% DV), wild salmon (43% DV), swordfish (39% DV), farmed salmon and halibut (34% DV each) in a 3 oz serving.

2. Chicken and Turkey:

Chicken and turkey are extremely popular foods and the good news is that they are amazing sources of niacin as well. A serving of 100 grams cooked chicken breast provides 14.8 mg or 74% DV of vitamin B3. Turkey is easily available and is widely used in sandwiches. However, to avoid unwanted nitrates and sodium found in deli meats, it is advisable to go for roasted turkey breast. Roasted light turkey meat contributes nearly 50% DV of vitamin B3 in a 3 oz. serving.

3. Pork:

Pork is one of the most widely consumed meats after chicken and beef, but it has a higher content of vitamin B3 when compared to both. A serving of 100 grams cooked lean pork chops contains 10.9 mg niacin contributing 54%DV. Other pork items that are good sources of vitamin B3 include lean mince and sirloin providing 44% and 35% DV of vitamin B3 respectively in 3 oz. serving each. You can have pork few times in a week, but always opt for lean cuts to keep the fat content to the minimum.

4. Beef:

Beef is another great source of vitamin B3 providing 9 mg or 45% DV in a 100 grams serving of cooked lean rib. Other beef cuts that are good sources of niacin include lean sirloin steak (38% DV), beef fillet (37% DV) and tenderloin (36% DV) in a 3 oz. serving.

5. Fresh Green Peas:

Vegetarians need not worry about their vitamin B3 intake as there are plenty of vegetarian foods rich in this vitamin, green peas being one of them. A serving of 100 grams fresh green peas provides 2.1 mg or 10% DV of niacin. Similarly a cup of cooked frozen peas and canned peas contribute 12% and 8% DV of niacin respectively. They are also good sources of protein. Besides, they are quite versatile and can be added to any recipe to boost your vitamin B3 levels.

6. Sunflower Seeds:

Sunflower seeds are known for their variety of nutrients and vitamin B3 is no exception. A 100 grams serving of sunflower seeds provides you with 8.3 mg or 42% DV of vitamin B3. They are also a rich source of vitamin E and other B complex vitamins like folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6), riboflavin and pantothenic acid. Apart from these, they contain polyunsaturated fatty acid linoleic acid and monounsaturated acid oleic acid as well as amino acid tryptophan. So these seeds deserve to be included in your diet. Other seeds also contain vitamin B3 such as chia seeds (12%DV), sesame seeds (8% DV) and pumpkin and squash seeds (7% DV) in an ounce serving.

7. Mushrooms:

All types of mushrooms are rich in vitamin B3. Shiitake mushrooms are the best with 100 grams serving providing 14.1 mg or 71% DV of niacin. They also possess anti-cancer properties. A 100 grams serving of grilled Portobello provides 6.3 mg or 31% DV of vitamin B3. Other mushrooms that contain significant amounts of niacin include cooked white mushroom (35% DV), raw oyster (21% DV), raw brown mushroom (14% DV) and raw chanterelle (11% DV).

8. Avocado:

Among the fruits, avocado is a good source of vitamin B3. A single avocado provides 3.5 mg or 17% DV of niacin. However, it should be consumed in moderation as it is also high in calories. Just half an avocado contains 160 calories.

9. Peanuts:

These crunchy legumes can greatly help in fulfilling your vitamin B3 requirements. A serving of 100 grams peanuts roasted in oil provides 13.8 mg or 69% DV of vitamin B3. They are also high in calories with an ounce serving containing 168 calories. Peanut butter is equally beneficial in terms of vitamin B3 if it contains peanuts as the sole ingredient.

10. Liver:

Organ meats score high in terms of their nutritional value and vitamin B3 is one of them. Liver is an excellent source with a single cooked lamb liver providing a whopping 53.7 mg or 269% DV of niacin. Other livers that are high in niacin include beef (75% DV), veal (61% DV), chicken (57% DV) and (pork 36% DV).

11. Bacon:

All kinds of red meats contain high levels or niacin and protein that provide the right fuel balance to an active body. Bacon is not usually considered healthy due to its high fat, cholesterol and calorie content. However, a serving of bacon once or twice a week can help you meet the daily value of niacin quite easily. Make sure you eat bacon in moderation, especially if you are on a weight loss diet. A 100 grams serving of bacon provides you with 11 milligrams of niacin and 476 calories.

12. Broccoli:

Broccoli is one of the best natural sources of niacin. One serving of cooked or steamed broccoli can provide you with 1 milligram of niacin and just 34 calories. Besides providing the body with sufficient amounts of niacin, broccoli also provides several other benefits that can contribute to optimal well-being. It helps you get protein, fiber, antioxidants and a host of other nutrients.

13. Veal:

A diet rich in protein will surely provide enough niacin for your daily needs. Veal is one of the best food sources of niacin. The niacin content in veal varies according to its cuts. A daily serving of veal can help you meet two thirds of the daily-recommended allowance of niacin.

14. Organ Meat:

The nutritional content in organ meats makes it hard to overlook them, in spite of being the least favorite of the majority of people. Organ meats of most of the animals are excellent sources of essential nutrients and minerals, niacin being one of them. Almost all the organ meats are a good source of niacin, with most of them providing more than 10 milligrams per 100 gram servings.

15. Asparagus:

Asparagus is one of the most nutrient dense foods you can add to your plate. It is a good source of niacin too, with one serving providing 1 milligram of niacin and just 20 calories. Add asparagus to the meat like chicken or beef to increase their nutritional value. You can also prepare asparagus as a main dish.

16.Coffee:

The biggest benefit of caffeine is that it contains all the niacin that you require for a day. 1 cup of coffee contains around 40 milligrams and 1 calorie. Coffee can also help reduce triglyceride levels when taken with minimal sugar and in moderation. However, high caffeine content can have detrimental effects on the body. So, consume coffee in moderation.

17.Kidney Beans:

Kidney beans might not be the best source of niacin, but can contribute at least some amount of this rare nutrient to your body. A 100 grams serving contains 2 milligrams of niacin and 127 calories. Kidney beans are extremely versatile. You can use them as a side or main dish or can integrate in a chili soup.

18.Tahini:

Tahini, also known as sesame butter, is a great source of protein and other essential nutrients including niacin. Use tahini sparingly as they are high in calories and can increase your recommended caloric intake considerably. A 100 grams serving of tahini provides 7 milligrams of niacin and 600 calories.

19.Cereal:

Most of the cereals these days come fortified with several essential vitamins and minerals, including niacin. A 100 grams serving of cereals can provide you with 30 to 58 milligrams of niacin. The high fiber content in cereals will keep you full until lunchtime, reducing junk food cravings. Make sure you choose cereals with less sugar content to avoid consuming too many calories. Other whole grains rich in niacin include wheat bran, pearled barley and long grained brown rice. It is better to obtain niacin from the natural sources as much as possible.

20.Bell Peppers:

Bell peppers are not high in niacin, but can help you reach the daily level to a great extent. Bell peppers go well with most of the dishes, so you can incorporate it in any meal you want to. 100 grams of bell peppers contain 1 milligram of niacin and 20 calories. Bell peppers can also increase the bulk and satiety levels in the meal, helping to reduce the lipid levels.

Did you know that niacin vitamin holds such an importance in body functioning? Hope you got the best insights through this article. Are these foods present in your regular menu? Do not forget to share your valuable comments with us.

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