best sources of protein for vegetarians in india

Best Source of Protein for Vegetarians in India 

Protein !!!! Every time someone advises you on anything relating to fitness, you would notice that the word “protein” always pops up. Protein plays a major role in muscle building and recovery and is widely found in chicken, meat, and eggs. But wait, that doesn’t sound very fair to the vegetarians! If you are a vegetarian, then you know exactly what I’m talking about. 

Especially if you are from India, you must be confused about what vegetarian sources to pick to fulfill your body’s daily protein requirement. This article will help you identify a wide variety of vegetarian protein sources from which you can pick to add to your daily nutrition. 

Related article: 5 vegetarian food items you should have every day and why (click here to learn more)

Topics covered 

various varieties of vegetarian salads spread on 6 toasts

Why is protein so important?

Protein is one of the most important parts of a healthy diet/nutrition. Scientifically speaking, they are made up of chemical building blocks known as amino acids. These amino acids are what our body uses to build and repair muscles and bones. 

8 critical reasons why you need protein in your diet/nutrition

  1. To help develop and grow the body 
  2. Muscle and bone development 
  3. Forming a protective layer for the skin, hair, and nails 
  4. Managing the wear and tear of cells 
  5. Building immunity 
  6. Regulating metabolic activities like oesterogen, progesterone, testosterone, and digestive enzymes 
  7. Helps circulate oxygen in the body
  8. Helps improve healthy vision 
a skeleton wondering about the science behind nutrition in a black background

The science behind how protein is important

If you are above 30 years of age and wondering “ I don’t need to build anymore, my body has stopped growing anyways”, then you might need to reconsider that. 

WHY?

Simply put, your muscles need to break to rebuild and get stronger.

When we exercise, we push our muscle fibers to the extent of breaking. This process teaches our muscles (with the help of our brain) that we need to get stronger to get through the work that we just did so that it doesn’t break again the next time. 

As a result of this, the muscles utilize the power of protein to repair their broken parts and build bigger, so that it is ready to support the same amount of work next time

This is the simple science behind how our muscles get bigger or leaner when we do strength training (or any time of training that targets a specific muscle group) and have a good protein source every day. 

Keep in mind, that your muscle builds according to the exercise routine and other factors that you choose.

So if you are doing a lot of strength training with heavy weights, your muscles will get bigger and stronger. At the same time, if you are doing the same strength training, but with lighter weights and more counts, then your muscles get leaner and stronger. 

Before we move ahead, also keep in mind that this is not just for strength training but also for endurance training programs like Zumba and HIIT as well. 

Fiber for weight loss!!! Click here to learn how and more

How much protein should I eat in a day?

Now that we know exactly why protein is so important to our body, Let’s find out exactly how much protein you need to have on a daily basis. 

Based on a report by the dietary reference intake, a sedentary adult should have at least 0.8 grams of protein per kilogram of their body weight. A sedentary adult refers to a lifestyle that involves mostly lying down or sitting while doing an activity such as socializing, desk jobs, video games, and so on. 

If you are an active adult who does work involving moving around or lifting a lot of objects here and there, then you can aim for 1g of protein per kilogram body weight

All these being said, there are different other factors that can affect the amount of protein your body requires. 

For ease, I have added it in the chart below 

protein requirement chart for adults

The best source of protein for vegetarians in India

Vegetarian protein sources are a bit hard to identify as most vegetables are rich in other vitamins and minerals rather than in protein. Hence here is a list of the top handpicked vegetable, pulses, and cereals that you can add to your vegetarian diet/nutrition. 

Vegetarian protein options

  1. Green peas
  2. Quinua 
  3. Soy milk 
  4. Chia seeds 
  5. Spinach 
  6. Broccoli 
  7. Soya & Tofu 
  8. Peanuts
  9. Sunflower seeds 

Top 5 fruits you should have every day, Click here to learn more


Green peas 

green peas nutrition illustration

Protein content: 5g of protein per 100gm of green peas

Green peas are a very popular and widely accessible vegetable. They are seeds that come from a legume plant and have a lot of nutrients and antioxidants. They are tummy-filling and an excellent choice for protein for vegetarians. Eating protein can increase the levels of certain hormones in your body that reduce appetite.

They support healthy blood sugar control, benefits digestion, can help prevent chronic health conditions such as heart diseases, cancer, and diabetes. 

According to the USDA, a 1/2-cup serving of green peas contains: 

  • Calories: 62 
  • Carbs: 11 grams 
  • Fiber: 4 grams 
  • Protein: 4 grams 
  • Vitamin A: 34% of the RDI 
  • Vitamin K: 24% of the RDI 
  • Vitamin C: 13% of the RDI 
  • Thiamine: 15% of the RDI 
  • Folate: 12% of the RDI 
  • Manganese: 11% of the RDI 
  • Iron: 7% of the RDI 
  • Phosphorus: 6% of the RDI

Quinua 

quinoa nutrition illustration

Protein content: 4.4g of protein per 100gm of quinoa

Quinua is a very popular food source and is now easily accessible in almost all supermarkets in India. Not only is quinoa nutrient-dense, but it may offer health benefits, too. 

They are highly packed with nutrients, contain anti-oxidants and anti-inflammatory plant compounds. High in fiber, gluten-free contain antinutrients such as saponins, tannins, and phytic acid.

According to the USDA, 1 cup of quinua contains:

  • Calories: 222 
  • Protein: 8 grams 
  • Fat: 3.55 grams 
  • Carbohydrates: 39 grams 
  • Fiber: 5 grams 
  • Folate: 19% of the daily value (DV) 
  • Vitamin B6: 13% of the DV 
  • Vitamin E: 8% of the DV 
  • Copper: 39% of the DV 
  • Iron: 15% of the DV 
  • Zinc: 18% of the DV 
  • Manganese: 51% of the DV 
  • Magnesium: 28% of the DV 
  • Potassium: 7% of the DV 
  • Phosphorus: 22% of the DV

Soy milk 

soy milk nutrition illustration

Protein content: 3.3g of protein per 100gm of soy milk 

Soy milk is made from soybeans and filtered water. They are completely cholesterol-free as they come from plants and are low in saturated fat. They are also lactose-free. 

Soy milk is a good source of potassium, vitamin A, vitamin B12, vitamin D, and calcium. 

According to the USDA, 1 cup of soy milk contains:

  • 80 to 100 calories 
  • 4 grams of carbohydrates (unsweetened) 
  • 4 grams of fat 
  • 7 grams of protein

Chia seeds 

chia seeds nutrition illustration

Protein content: 17g of protein per 100gm of chia seeds

Most people underestimate the power of these tiny little seeds. Chia seeds are high in antioxidants, minerals, fiber, and omega-3 fatty acids. 

They are also very beneficial in fat loss and are a must-have if you are on that journey. 

They are also loaded with antioxidants, can lower the risk of heart diseases, contain bone nutrients, and can reduce blood sugar levels.

According to the USDA, 1 ounce (2 tablespoons) of chia seeds contains:

  • Calories: 138 
  • Protein: 4.7 grams 
  • Fat: 8.7 grams 
  • Alpha-linolenic acid (ALA): 5 grams 
  • Carbs: 11.9 grams 
  • Fiber: 9.8 grams 
  • Calcium: 14% of the Daily Value (DV) 
  • Iron: 12% of the DV 
  • Magnesium: 23% of the DV 
  • Phosphorus: 20% of the DV 
  • Zinc: 12% of the DV 
  • Vitamin B1 (thiamine): 15% of the DV 
  • Vitamin B3 (niacin): 16% of the DV

Spinach 

spinach nutrition illustration

Protein content: 2.9g of protein per 100gm of spinach

Spinach is one of the most widely accessible vegetables and is widely considered to be a superfood. It is nutrient-rich and is very beneficial for your skin, hair, and bone health. They also have protein, iron, vitamins, and minerals.

Raw spinach also supports your immune system and keeps you safe from bacteria and viruses that cause diseases.  

According to the USDA, 3.5 ounces (100 grams) of spinach contains:

  • Calories: 23 
  • Water: 91% 
  • Protein: 2.9 grams 
  • Carbs: 3.6 grams 
  • Sugar: 0.4 grams 
  • Fiber: 2.2 grams 
  • Fat: 0.4 grams

Broccoli 

broccoli nutrition illustration

Protein content: 2.8g of protein per 100gm of broccoli

This tree-shaped cute little vegetable is very high in nutrients that include fiber, vitamin C, vitamin K, iron, and potassium. It is also one of the best clean sources of proteins for vegetarians in India. 

Broccoli is mainly known to support eye health and hormonal balance. 

According to the USDA, 1 cup (91 grams) of broccoli contains:

  • Calories: 31 
  • Water: 89% 
  • Protein: 2.5 grams 
  • Carbs: 6 grams 
  • Sugar: 1.5 grams 
  • Fiber: 2.4 grams 
  • Fat: 0.4 grams

Soya & Tofu 

soya and tofu nutrition illustration

Protein content: 52g of protein per 100gm of Soya & Tofu 

Soya and tofu are widely known to be one of the best plant-based alternatives for meat and dairy in the world. 

They are high in fiber and keep your colon healthy, as well as aid in brain and memory health. 

According to the USDA, soya and tofu contain:

  • Calories: 144 
  • Protein: 17 grams 
  • Carbs: 3 grams 
  • Fiber: 2 grams 
  • Fat: 9 grams 
  • Calcium: 53% of the Daily Value (DV) 
  • Manganese: 51% of the DV 
  • Copper: 42% of the DV 
  • Selenium: 32% of the DV 
  • Vitamin A: 18% of the DV 
  • Phosphorus: 15% of the DV 
  • Iron: 15% of the DV 
  • Magnesium: 14% of the DV 
  • Zinc: 14% of the DV

Peanuts

peanuts nutrition illustration

Protein content: 26g of protein per 100gm of peanuts

Peanuts are one of the best sources of vitamins and nutrients and are rich in protein and fat. 

Studies show that peanuts can even be useful for weight loss and have been linked to a reduced risk of heart disease.

According to the USDA, 3.5 ounces (100 grams) of peanuts contains:

  • Calories: 567 
  • Water: 7% 
  • Protein: 25.8 grams 
  • Carbs: 16.1 grams 
  • Sugar: 4.7 grams 
  • Fiber: 8.5 grams 
  • Fat: 49.2 grams 
    • Saturated: 6.28 grams 
    • Monounsaturated: 24.43 grams 
    • Polyunsaturated: 15.56 grams 
    • Omega-3: 0 grams 
    • Omega-6: 15.56 grams 
    • Trans: 0 grams

Sunflower seeds 

sunflower seeds nutrition illustration

Protein content: 21g of protein per 100gm of sunflower seeds

Sunflower seeds are made from the head of the flower of the sunflower plant. They have a white and tender texture with a nutty flavor and high nutritional value. They have a wide variety of health benefits ranging from reducing inflammation, improving heart health, supporting the immune system, and boosting energy levels. 

They are also high in vitamin E, vitamin B1, vitamin B6, iron, copper, selenium, manganese, zinc, and potassium 

Sunflower seed nutrition per serving 

According to the USDA, ¼ cup of dry roasted sunflower seeds without salt contains: 

  • Calories: 207 
  • Protein: 5.8 grams 
  • Fat: 19 grams 
  • Carbohydrates: 7 grams 
  • Fiber: 3.9 grams

Top 10 tips for healthy eating – Click here to learn more


High protein Indian food chart

vegan protein sources chart

High protein Indian food chart

A protein-rich vegetarian ending 

It is very hard as a vegetarian to choose the right source of protein to be part of your daily protein needs. Vegan plant-based protein supplements are mostly and widely used to complete the protein requirement by many vegans. But for those who are not interested in supplements or just couldn’t spare the amount for it can definitely choose their needed sources from the listed food items. 

As mentioned before, your protein is important in recovering your muscles and so it is one of the main ingredients in achieving your fitness goals. 

Resources

The Egg Nutrition Guide | ZP

Eggs are the most easily accessible clean source of protein available almost everywhere. Even though it is high up on the protein ladder, eggs do have a bad reputation due to their high cholesterol content. Over 25 years of study has finally proved that high cholesterol levels in the blood leading to heart diseases are not completely caused by the cholesterol in food, but by the saturated fat which brings a much bigger effect on blood cholesterol. Even then, I’m sure there are many other doubts about eggs that might have crossed your mind on a daily basis. 

Being a certified Nutritionist, dietary specialist, and Personal trainer, the most common question I face are about eggs, and I’ve learned with experience that most people refrain from asking or just listen to instructors who have half knowledge about the topic (no offense intended to anyone). 

This article will cover the most widely asked questions about eggs, backed up by scientific evidence to help you get the right information you need. 

If you have an interesting question in mind which you would like to be added to this article so that others can benefit from it, feel free to reach out to me in the comments below or on my zin pyari social channels.

CLICK on the question to toggle to the section you need an answer for

  1. 9 Health benefits of eggs 
  2. Do eggs increase weight?
  3. Is it healthy to eat an egg every day?
  4. Which part of the egg is more nutritious?
  5. Are egg yolks bad?
  6. What is inside the egg yolk?
  7. Egg nutrition chart 
  8. Are eggs better cooked or raw?
  9. What is the healthiest way to eat an egg?
  10. How long should you boil eggs?
  11. Should I boil my eggs in hot or cold water?
  12. What is the best time to eat eggs?
  13. Is eating eggs at night bad?
  14. How many eggs should I eat a day?
  15. Which is better, hen eggs or duck eggs?
  16. Are-brown-eggs-better-than-white?
  17. Do eggs cause acne?
  18. Is egg harmful to the hair?
  19. Do eggs expire?
  20. How do you check if eggs are good?
  21. Can I drink milk with eggs?
  22. Foods you shouldn’t eat with eggs
  23. Who should avoid eating eggs?
  24. Side effects of too many eggs
  25. An eggcellent conclusion
drawing a face on a brown egg

9 Health benefits of eggs 

Eggs bring a lot of health benefits to the table, the top 9 includes

  1. Eggs are highly nutritious comprising of essential vitamins, folate, phosphorus, and selenium 
  2. High in cholesterol but does not adversely affect blood cholesterol 
  3. Raises HDL – good cholesterol 
  4. Contains choline – an essential nutrient 
  5. Are linked to reduced risk of heart diseases 
  6. Has Lutein and Zeaxanthin which helps improve eyesight 
  7. Omega-3 or Pastured Eggs Lower Triglycerides
  8. High in Quality Protein, With All the Essential Amino Acids
  9. Helps you stay full and eat less, leading to weight loss 

Do eggs increase weight?

Even though we face a lot of circumstances that we consider to be part of our weight gain, scientific evidence shows that weight gain is caused by increased calorie intake each day. To lose weight you should be at a calorie deficit (eating fewer calories than you burn). An egg contains a lot of nutrients, totally comprising of just 74 calories(large egg). Since these calories are not waste calories (like what is offered by sugar) all parts of it will easily absorb and help the body with various functions. It is also high in protein which helps you feel full and hence reduces your cravings which thereby helping you reduce your weight. 

Bottom line: Eggs are an essential ingredient in fat loss and weight reduction if done correctly

Is it healthy to eat an egg every day?

Studies show that eating eggs every day increases high-density lipoprotein (HDL), also known as the “good” cholesterol. Higher HDL levels are directly linked to lowering heart diseases, stroke, and other health issues. For 70% of the people, there was found to be NO elevation in LDL, also known as “bad” cholesterol. 

It is hence considered to be healthy to eat eggs every day, keeping in mind that the situation may differ if you are facing any medical issues. 

5 Vegetarian Food Items to Have Everyday and Why! – Click here to find out

Which part of the egg is more nutritious?

Egg yolks are the most nutrient-rich part of the egg.  They contain nutrients such as vitamin B12, vitamin B2, vitamin A, and folate. Egg yolks are also one of the very few food items that are a natural source of vitamin D. They are also a good source of good cholesterol, good fat, and carbohydrates. These minerals are all essential to a healthy body. Even though egg yolks are not the only source for it, it is definitely one of the best sources. 

Bottom line, the most nutritious part of the egg is the egg yolk

Are egg yolks bad?

This is probably the most asked question in this whole article. Egg yolks are widely known to be the villain, especially because they shows off their cholesterol content which scares everyone equally. 

What we need to keep in mind is that our body does require cholesterol, the amount and type of cholesterol in our blood are correlated to heart diseases.  Evidence shows that the cholesterol in eggs isn’t the real villain, but more from fatty acids and the use of extra ingredients. 

recommendations for heart health associated with a healthy body eating eggs whole by the American heart association (AHA)

The American heart association also recommends staying healthy with an aerobic activity routine and following a healthy diet to make use of the best benefits from egg yolks and to keep our hearts safe

To round up, Egg yolks arent bad as long as you are active and follow a healthy lifestyle. If you aren’t active enough, or if you are already suffering from cholesterol related issues, then I would personally recommend to avoid the egg yolks for now

What is inside the egg yolk?

The egg yolk contains lesser water and protein compared to the whites. But it is nutrient-rich in vitamins A, D, B12, B2, and folate. They also contain calcium, lecithin, phosphorus, thiamine, and riboflavin.

Ever wondered what would happen if you walked 10,000 steps every day? Click here to find out

Egg nutrition chart 

A nutrition count of the yolk v/s the whites in terms of protein, carbohydrates, fats, and cholesterol in an egg is as given below 

To understand what are these nutrients and how they help you, Click here

complete egg nutrition table of the contents inside the egg yolk and egg whites

Are eggs better cooked or raw?

The high-quality protein contents are the same in both raw and cooked eggs, That being said, the protein source in cooked eggs is much more easily absorbed. Cooking eggs can also reduce the risk of food poisoning caused by salmonella (a common bacterial disease that affects the intestinal tract). It is also much tastier to eat cooked eggs. 

Hence cooked eggs are found to be safer and easier for your stomach to digest.

What is the healthiest way to eat an egg?

There are many ways to cook an egg – Boiled, poached, fried, baked, scrambled, microwaved, and our favorite omelet. To narrow down the healthiest way among these, let us rely on the scientific explanation. 

High heat cooking can oxidise the cholesterol in eggs and produce compounds known as oxysterols. Oxidized cholesterol and oxysterols in the blood have been linked to an increased risk of heart disease. The most found sources of oxidized cholesterol are in fried foods, such as fried chicken, fish, and french fries making it one of the major reasons to avoid those. 

For these reasons, the healthiest way to eat an egg is by boiling them or poaching them (either hard or soft). 

How long should you boil eggs?

Wondering how long to boil your eggs? Egg cooking time depends on personal preference, whether the eggs are refrigerated and their size. Here is a simple rundown of the time for each type of boiled egg 

For soft boiled eggs

  • 3 minutes for a medium-sized egg 
  • 4 minutes for a large size egg 
  • 5 minutes for an extra-large sized egg

For medium-boiled eggs

  • 4 minutes for a medium-size egg 
  • 5 minutes for a large size egg 
  • 6 minutes for an extra-large sized egg

For hard-boiled eggs 

  • 7 minutes for a medium-size egg 
  • 8 minutes for a large size egg 
  • 9 minutes for an extra-large size egg

If you are not very sure which to choose, you can choose to boil your egg for about 5-7minutes 

what does the inside of an egg look like at different boiling times

Should I boil my eggs in hot or cold water?

There is a lot of debate around this topic. Scientifically results show that the best way to boil an egg is to first boil the water. This is because slow warming water can cause the membrane of the egg to stick and hence makes it harder to peel. 

It is, therefore, better to boil the water first before lowering the egg. Also, make sure to carefully place the egg in the boiling water to avoid cracking. 

What is the best time to eat eggs?

The time to have eggs completely depends on your interest and comfort. But still, there are 3 options worth knowing a little bit more in-depth about 

Eggs in breakfast 

Eggs are very easy to prepare and it takes barely 5-10minutes to be prepared, It is easily considered to be one of the best breakfast options to have. Apart from this, eggs are also high in zinc, magnesium, iron, and protein. A high protein breakfast is essential to help you keep full and avoid cheat meals in between 

Eggs after workout 

A high-protein sourced food item after your workout is always a good idea. This is because during the workout we push our muscles to a point of the break, and protein helps in repairing those. Keep in mind that our muscles get stronger through the process of breaking and repairing, hence this phase is inevitable and eggs can help you go through it easily.  

Eggs at night 

Having eggs at night actually affects people differently, but generally is considered a good option. I shall explain it a bit further in the next question. 

Is eating eggs at night bad?

There are many debates about eggs being good at night and not. There are some studies that prove that eggs can be a healthy post-dinner snacking option. But, there are also studies that show that the fat content of egg yolks may lead to irritation and may cause sleep disturbances especially if you are suffering from gastroesophageal reflux disease (GERD). 

It is therefore recommended to try it out personally to see if it affects you before making it a part of your routine. 

How many eggs should I eat a day?

The American Heart Association advises eating as little dietary cholesterol as possible, from which it was derived that you can have an average of 2 whole eggs per day.  It was also supported by a research done by JAVA which concluded that high levels of dietary cholesterol may raise the risk for heart disease and death.

That being said, the cholesterol content is found mainly in the egg yolks, hence if you eliminate the egg yolks, you can have up to 8 egg whites or less per day to maintain the same level of protein as you would with full eggs.

Bottom line: you can have 2 full eggs or 8 egg white each day

Which is better, hen eggs or duck eggs?

duck eggs are an amazing nutrition source. They are bigger than hen eggs, and also pack more in them. Their dark yellow yolk means that they hold more antioxidants, omega-3 fatty acids, & more vitamin A than hen eggs. Duck eggs also have more protein than chicken eggs. 

That being said, due to the larger yolk, duck eggs are also significantly higher in both fat and cholesterol than hen eggs.

Bottom line, if you are looking to reduce weight and fat, stick to chicken eggs, While if you are looking to build muscle and bulk up duck eggs are the better option. 

8 Reasons why you should drink a glass of lemon water with honey in it every day – Click here to learn more

a little chick standing next to an egg

Are brown eggs better than white?

One of the most widely shared misconcept is that brown eggs are better than white eggs. In reality, both white eggs and brown eggs have the same nutrition. 

white-feathered hens with white earlobes give us white eggs while reddish-brown-feathered hens with red earlobes give us brown eggs. 

YES! That is the only difference. 

The only reason why some eggs are more expensive is because of the way the hen is grown and the investment that the farmer has put into growing them. Even then the egg quality would be the same or maybe a little bit better.  Sometimes it’s more of a marketing technique to trick the buyer than it being an actual fact. 

So, if you are asking which colored egg is better ?!?! They are all the same

Do eggs cause acne?

This is also a very widely asked question. For years, I myself believed that eggs could cause acne. 

The reality is that they don’t!

In fact, eggs can even be used to improve skin texture. The rich fatty acids in the egg yolks can help moisturise the skin, while the whites contain albumin which helps tighten pores and also remove excessive oil.

(source supported by FEMINA)

So does it not contribute to acne at all? 

The fact is that each person’s skin is different from another. Some skins might have faced certain polluting conditions or overexposure to the sun, resulting in losing the natural resistive power of the skin. This condition makes your skin prone to acne and would reflect acne in the slightest circumstances.

Bottom line: Eggs are really good for your skin and in fact can be used to improve skin health. But if your skin is prone to acne, or if you are noticing an increase in acne while having eggs on a daily basis, then I would recommend you to take a week off from eggs to see if the acne reduces. If it doesn’t reduce, then unfortunately eggs are not meant for you.  🙁

a woman looking at her acne in the mirror shockingly

Is egg harmful to the hair?

After acne doubts, the next widely asked wellness doubt is about eggs’ effects on hair. Eggs can actually work wonders for treating damaged hair. Our hair contains 80% keratin protein which can be rebuilt with the help of the natural protein contents found in the eggs. Eggs can also be used to make your dry hair silky smooth and moisturised. BONUS: its suitable for all kinds of hairs 

(source supported by FEMINA)

Here is a simple 3 step remedy for hair health 

1. Break 2 eggs and add 2 small tbsp of extra virgin olive oil. 

2. Mix it well and apply it to your hair. 

3. Wash it off after 30-45 minutes 

So, don’t fear the egg when it comes to your hair, whip up an egg-olive hair mask and enjoy the amazing hair benefits of eggs. 

On a side note, if you do feel any sort of irritation or discomfort, refrain from doing this method. 

Do eggs expire?

Generally speaking, everything in life has an expiration date. 

Eggs also do have an expiration date. 

Eggs mostly have an average shelf life of 3-5weeks. Eggs are safe to be consumed after 5 weeks as well if they are properly stored. But over time their nutrition reduces and the positive effects of the egg reach a null position.  

So to answer, eggs do expire after 5 weeks

3 eggs with faces drawn on their shells

How do you check if eggs are good?

To check the freshness of your eggs, simply follow this Egg-Water test. Take a bowl filled with cold water enough for the eggs to immerse in. slowly lower the eggs into the bowl. Results to each quality are as given below 

Sinks to the bottom, Lays on its sides 

Very fresh egg

Sinks to the bottom, Stands on its smaller end 

More matured egg, but not the top quality (still good)

Floats to the surface

Eggs are too old to eat, the simple science behind this is, over time oxygen finds its way into the egg through its very small pores in the shell. This oxygen turns into an airbag which allows the eggs to float in water. 

So, to check your eggs are good, simply keep them underwater and make sure they don’t float  

How do you check if eggs are good by dropping them in a glass of water

Can I drink milk with eggs?

Research shows that eggs are actually safe to have with milk, as long as they are cooked. The protein, healthy fats, and amino acids found in eggs pair well with the protein and calcium found in milk. Raw or uncooked eggs on the other hand have a possibility to lead to infections or food poisoning for some people.

So go ahead and add a glass filled with milk while eating your favorite egg meal.

Foods you shouldn’t eat with eggs

Almost all the defects that a person suffers from when having eggs are not the fault of the eggs themselves. A bad food combination can be very harmful to your body. Therefore it is key to not mix the following food items with eggs 

Sugar & Eggs

A combination of sugar and eggs can release excess amino acids making it toxic to the body and resulting in blood clots

Soy milk & Eggs

A combination of soy milk and eggs can disrupt the protein absorption the body (which is almost the main reason to have eggs)

Tea & Eggs

Although this is a combination widely accessible in roadside shops, a combination of tea and eggs can result in constipation.  

Make healthy choices, collaborate healthy foods wisely

Fiber for weight loss? What, Why, How & More – Click here

Who should avoid eating eggs?

The simple answer to this is,

If you are suffering from  prediabetes or diabetes, you should definitely avoid eggs 

If you are vegetarian, vegan, or just don’t like eggs, then definitely avoid them 

If you have a high cholesterol count, then definitely avoid the yolks, the whites won’t affect you 

If you are allergic to eggs, definitely avoid them without a doubt

If you are skin sensitive and if you are seeing an increase in acne after having eggs, avoid eating them

Side effects of too many eggs

This is actually the most important part of the article, even though it is the last part.

Eggs are marvelous and it’s a very common thing to have too many at times (too many = more than 1.5 full eggs or 8 egg white each day). 

Having too many eggs occasionally will not bring many side effects, but having it on a daily basis can bring the following side effects 

  • Bloating
  • Vomiting
  • Kidney issues (due to the high protein content)
  • Stomach issues 

Bottom line: try to not make too many eggs a routine. This also means not to follow the egg diet on a daily basis. If you do have a lot of eggs a day, make sure you consume a lot of water as well throughout the day, which can help in washing down the protein and keeping your kidneys healthy. 

An eggcellent conclusion

Eggs are definitely a go-to snack or main course that we can incorporate into our daily healthy nutrition routine. Too much of anything is always bad, so watch out to not have too many eggs daily. Also, make sure you aren’t facing any personal health issues that could possibly change the positive outcome of having eggs. 

Hope I was able to answer all the questions you had in your mind, If you didn’t find the question you were looking for, feel free to reach out to me, either in the comments below or by directly connecting with me on my zin pyari social accounts

a calm happy and enjoying face drawn on an egg

Resources

Healthline – health benefits of eggs – https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#TOC_TITLE_HDR_4 

Healthline – What Is the Healthiest Way to Cook and Eat Eggs? – https://www.healthline.com/nutrition/eating-healthy-eggs 

Mayoclinic – salmonella – https://www.mayoclinic.org/diseases-conditions/salmonella/symptoms-causes/syc-20355329 

Egg info – How to boil an egg – https://www.egginfo.co.uk/recipes/how-boil-egg 

Healthline – Eggs Might Be the Ultimate Weight Management Food – https://www.healthline.com/nutrition/eggs-weight-loss-food#TOC_TITLE_HDR_2 

Healthline – How Many Calories Should You Eat Per Day to Lose Weight? – https://www.healthline.com/nutrition/how-many-calories-per-day 

Times of india – Weight loss: This is the right time to eat eggs – https://timesofindia.indiatimes.com/life-style/health-fitness/diet/weight-loss-this-is-the-right-time-to-eat-eggs/photostory/78366802.cms 

Eat this, not this – https://www.eatthis.com/how-many-eggs-eat-a-day/ 

Times of india – Are duck eggs healthier? This is the right way to use them – https://timesofindia.indiatimes.com/life-style/food-news/are-duck-eggs-healthier-this-is-the-right-way-to-use-them/photostory/76552701.cms 

Sauders eggs – Eggs vs. Egg Whites: Which One Is Healthier? – https://www.saudereggs.com/blog/eggs-vs-egg-whites-which-one-is-healthier/ 

Q & A Eggs and the Heart – https://assets.heartfoundation.org.nz/documents/nutrition/q-and-a/eggs-and-cholesterol.pdf?1639704283 

Femina – 10 beauty benefits of eggs for hair and skin – https://www.femina.in/beauty/skin/10-beauty-benefits-of-eggs-for-hair-and-skin-31940.html 

Nellies free-range eggs – Are my eggs good? – https://www.nelliesfreerange.com/blog/how-to-tell-if-eggs-are-still-good 

Foods you should avoid while eating eggs – https://kalingatv.com/miscellany/foods-you-should-avoid-eating-with-eggs/

Foxtail Millets (Thina) Superfood: Nutrition, Benefits, Recipe & More

Millets have always been part of our millennial’s diet and nutrition for more than 8000 years until new varieties of cuisines were born on our land. Indian kitchens have evolved so much but are finally finding their way back to their roots. Foxtail millets are the second most widely grown varieties of millets in India, and this widely accessible, gluten-free, and highly nutritious food deserves its place on our shelf. This article will explain everything you need to know about the foxtail millet, also known as thinai (Hindi: Kangni / Kakum), its benefits, recipe, and more.   

As always, if you found this article to be helpful, or if you feel it could help someone else, please feel free to like, comment, and share the article down below

What are millets?

Millets are small round-shaped grains found mostly in India, Nigeria, and other Asian and African countries. It is mostly found to be used as bird food but is finding its way back into human recipes due to its health benefits. Millets differ in size and color and are mainly found in 6 varieties among others, namely Varagu, Saamai, Kambu, Ragi, Kuthiravali, and Ragi.   

What are millets? different types

What is a foxtail millet?

The foxtail millet or Kangni / Kakum (Hindi) is a type of small-sized millet that is found in light yellow-brown color. It is found in different names in different areas of India, Kangni in Hindi, Korralu in Telugu, Thinai in Tamil, Thina in Malayalam, and Priyangu in Sanskrit. Foxtail millets are a superfood, found to be highly nutritious and rich in vitamin B12. They are also found to be a good source of protein, carbs, dietary fiber, good fats, calcium, lysine, thiamine, iron, and niacin. 

What is a foxtail millet?

What are the health benefits of the foxtail millet?

Having explained the nutritious contents of the foxtail millet, let’s look at some of the top health benefits this nutrition would give us. 

  • Aids in weight loss
  • Improves digestion 
  • Strengthens bones
  • Improves nervous system 
  • Boosts cardiac health 
  • Increases immunity 
  • Reduces bad cholesterol 

8 Reasons why you should drink a glass of lemon water with honey in it every day – Click here

Can we eat foxtail millets every day?

Millets are highly recommended to be part of our daily nutrition. An article in The Hindu shows that millets should be part of our daily diet structure due to their high nutrition, non-glutinous (non-sticky), and are not acid-forming properties. 

Top 5 Fruits You Should Have Every Day and Why – Click here

Are quinoa and foxtail millet the same?

Quinoa is much different than foxtail millets, even though they both provide similar levels of nutrition. They both belong to the family of grains but quinoa is harvested from a plant called Goosefoot and belongs to the family of spinach and beetroots. That being said, Quinoa deserves its own complete article explaining its health benefits, which I shall share in another article shortly. 

Are quinoa and foxtail millet the same?

Is foxtail millet better than rice?

Rice is one of the most widely used food choices in India and is consumed in many varieties including Dosas and Idilies. Rice is definitely a quick source of energy and carbs, but research shows that it is also high in glycemic index (GI), thereby contributing to high levels of diabetes and weight gain. Foxtail millets, alternatively are gluten-free and uphold a huge variety of health benefits along with it. I personally suggest replacing rice with either millets or other food sources if you are looking for weight loss.   

5 Vegetarian Food Items to Have Everyday and Why! – Click here

How To Soak And Cook Foxtail Millet?

Foxtail millets are stubborn small grains and it can get tricky to make them consumable if you haven’t before. Here is an easy way to soak and cook the foxtail millet you can try out at home. 

Ingredients used : 

  1. 150gm of foxtail millet (1cup)
  2. 250ml water
  3. ½ tbsp salt

Steps to cook :

Step 1: wash the millets in a bowl and sieve it 

Step 2: Soak the millets in water for 30minutes

Step 3: Boil the soaked millets with salt 

Step 4: Sieve the millets (add ghee to taste if needed)

Step 5: Cook it in a frying pan for about 12minutes, stirring occasionally

Easy meal recipe with foxtail millet

Simple Foxtail Millet Pulao recipe 

Easy meal recipe with foxtail millet

Ingredients used : 

  1. 150gm of foxtail millet (1cup)
  2. 1 carrot
  3. 1 potato 
  4. 4 beans
  5. 1 small cup peas
  6. Salt 
  7. 2 tablespoon olive oil
  8. ½ tablespoon garam masala
  9. ½ tablespoon ginger garlic paste

 Steps to cook :

Step 1: Cook the foxtail millets using the previous steps

Step 2: Take a frying pan, add the oil, chopped vegetables, and ginger garlic paste

Step 3: Add a little water and cook it slowly, add salt to taste

Step 4: Add the cooked millets and mix 

Step 5: Serve hot

It is as easy as that, the carrot provides beta carotene, fiber, vitamin K, antioxidants, and potassium. The potato provides good carbs and fiber. The beans provide calcium and iron. The ginger-garlic paste helps with digestion and enhances the taste. Added with the benefits of the foxtail millets, this meal is a perfect addition to your everyday nutrition.  

THE RAINBOW CULTURE – MULTICOLORED BREAKFAST RECIPE – Click here

Who should not eat millets?

Millets are found to have high contents of amino acids, therefore if you are facing intestinal disorders, then foxtail millets or any sort of millet form are not recommended for you. It is highly recommended that you consult a dietician or nutritionist or doctor if you are facing such an issue. 

Fiber for weight loss? What, Why, How & More – Click here

A grainy conclusion 

Foxtail millets are loaded with protein, fiber, and a whole range of vitamins and nutrients. They help control blood sugar, boost immunity, and control weight. They are the perfect addition to your daily meal structure and will be a wonderful replacement for any meals you wish to avoid

Fiber for Weight Loss? What, Why, How & More

Fiber is one of those nutrients that are almost always overlooked and yet is one of the best-supporting factors in weight loss and body figure management. Fiber is also a magic ingredient that has numerous other health benefits. This article will explain exactly how important fiber is for weight loss, how to have it, where to get it from, and more.  

As always, if you found this article to be helpful, or if you feel someone you know could benefit from this, please feel free to like, share and comment down below

Click any of the sections below to navigate to that question

Sections in this article 

What is fiber?

Why is it important to have fiber?

Health benefits of a high fiber nutrition 

What are the different types of fiber? 

How does fiber aid in weight loss?

How much fiber should I eat a day?

High fiber foods for weight loss 

What nuts and seeds have the most fiber?

Should you eat high-fiber foods every day?

How can I eat fiber every day and when?

When can fiber be bad for you?

Conclusion   

What is fiber?

Fiber, in simple words, is a type of carbohydrate that our body can’t digest. Unlike other carbohydrates, fiber does not break down into sugar particles and passes through the body undigested. It then feeds friendly gut bacteria which leads to various health benefits. 

Why is it important to have fiber?

There is a lot of strong evidence that proves that a high fiber diet can help lower the risk of heart diseases, bowel cancer, type 2 diabetes, and even stroke. High fiber nutrition can also help you feel full thereby reducing cravings. Most importantly, Fiber helps improve digestive health and bowel movement. 

Trying to Lose Weight? Here Are 5 Things You Should Never Do – Click here to learn more

a lot of high fiber cut vegetables on a cutting board, including capsicum, lettuce, avocadoes,  cucumbers and beans.

Health benefits of a high fiber nutrition 

The top health benefits of having fiber in your daily nutrition are:

  • Weight management
  • Improve healthy gut bacteria 
  • Proved to increase the life span 
  • Helps relieve constipation and improves bowel movement 
  • All-natural detox
  • Strengthens bones 
  • Reduces cholesterol 
  • Promotes blood sugar control 
  • Lowers risk of type 2 diabetes
  • Lowers risk of heart diseases and stroke 
  • Lowers risk of certain cancers 

What are the different types of fiber? 

Fiber is mainly classified into two 

Dietary fiber: Naturally found fiber in foods

Functional fiber: Extracted and isolated fiber from whole foods which is added to processed foods

To understand the health benefits of it, we shall consider it as Soluble fiber and Insoluble fiber 

Soluble Fiber 

Soluble fiber easily mixes with water, turning into a gel during digestion. This process slows down digestion, feeds healthy gut bacteria, and promotes good gut health. Soluble fiber is mostly found in oats, seeds, nuts, peas, beans, some fruits, and vegetables. 

Insoluble fiber 

Insoluble fiber helps add bulk and softness to the stool, thereby promoting food to pass more quickly through the stomach and intestines. This process thereby promotes bowel health and regularity. Insoluble fiber is mostly found in whole grains, vegetables, and wheat bran. 

How does fiber aid in weight loss?

To reduce weight, the golden rule is to put your body in a calorie deficit. This simply means eating lesser calories than required. As you might have guessed, anything that helps you feel full enough to not eat more can aid in weight loss. Fiber can help you feel full thereby preventing you from eating too much. Fiber may also prevent you from eating more due to its effects on blood sugar. 

Apple Cider Vinegar (ACV) Weight Loss – The Complete Guide 2021 – Click here to learn more

How much fiber should I eat a day?

The optimal fiber requirement for women is 21 to 25 grams of fiber a day, while for men it is 30 to 38 grams a day. 

a group of High fiber vegetables including broccoli, beans, cucumber, lentils, tomatoes, and carrots.

High fiber foods for weight loss 

Some of the most fiber-rich food items that can help in your weight loss journey are apples, broccoli, carrots, beetroots, cucumbers, grapes, pineapples, onions, tomatoes, beans, brown rice, spinach, avocados, dried fruits, potatoes, nuts, and berries. This does not mean other food items do not have fiber that can help you, it just means these are the top choices. 

5 Vegetarian Food Items to Have Everyday and Why! – Click here

What nuts and seeds have the most fiber?

Nuts and seeds are a very known source of protein, healthy fats, fiber, minerals, and vitamins. Adding them to your daily nutrition has a lot of different benefits. In terms of fiber, the best nuts and seeds you can choose to add, are:

Chia seeds, flax seeds, pumpkin seeds, dried coconut, sesame seeds, almonds, pistachios, hazelnuts, sunflower seeds, peanuts, chestnuts, and brazil nuts.

To know the fiber contents of each nut and seed, click here 

Should you eat high-fiber foods every day?

Having high fiber nutrition is optimal for weight loss and overall health management. Apart from the health benefits mentioned before,  fiber is a source you can find in your favorite food item as long as it is natural. That being said, having too much fiber (more than the recommended amount mentioned before) can have some side effects which we shall discuss in the last section. 

Top 10 Tips for Healthy Eating – Click here 

How can I eat fiber every day and when?

The best way to do this is to spread your fiber intake throughout the day. Split it in the form of your meals and snacks. Simply put, have vegetables, seeds, nuts, and fruits throughout the day. If you do not have time to track it throughout the day, you can have your average fiber intake with your breakfast meal by following the RAINBOW BREAKFAST RECIPE

When can fiber be bad for you?

Having too much fiber in a short amount of time can cause bloating, cramping, gas or constipation. If in case you fall into this, increasing their fluid intake, exercising, and making dietary changes can help relieve it. Always remember to increase fiber in your diet gradually and also to not exceed the recommended dosage. Having more than recommended for a few days might not cause many issues, but continuous intake could result in the before said complications.  

Conclusion 

Weight loss is achieved when you allow your body to eat fewer calories. Fiber helps you in this as it keeps you full and reduces your cravings. Fiber also has various health benefits which will reflect on your overall health in a long term. To move to a high fiber diet, include the recommended fruits, vegetables, nuts, and seeds in your daily nutrition in the recommended dosage. 

Weight loss is a long and tiring process, keeping consistency is what offers us the best result. Fiber-rich food items are not only healthy, but they are also absolutely delicious. Therefore they are the best-known sources that can help you keep consistent healthy nutrition.

Reference

Harvard – Fiber – https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ 

NHS – how to get more fiber in your diet – https://www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet/ 

Eating well – 10 Amazing Health Benefits of Eating More Fiber – https://www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/ 

Mediline plus – Soluble vs. insoluble fiber – https://medlineplus.gov/ency/article/002136.htm 

May clinic – high fiber foods – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948#:~:text=Women%20should%20try%20to%20eat,It%20can%20vary%20among%20brands
My food data – Top 10 Nuts and Seeds Highest in Fiber – https://www.myfooddata.com/articles/nuts-seeds-high-in-fiber.php

The Rainbow Culture – Multicolored Breakfast Recipe

The wonderful practice of eating different colored vegetables and fruits everyday is known as the Rainbow food culture. It has been said that the more colors you have on your plate and the more shades of vegetables and fruits your meal includes, the more nutrients you are eating. But HOW!!!!! Don’t worry, add this wonderful Rainbow multicolored Breakfast Recipe to your everyday meal and fall in love with the benefits of the Rainbow breakfast culture

As always, if you feel like this article is useful, or if you feel anyone you know could benefit from this article, please feel free to like, share and comment your thoughts down below.

Rainbow Culture Multicolored Breakfast Recipe Checklist

  1. 1 Orange
  2. 1 small Apple
  3. 1 Banana
  4. 1/2 Pomegranate
  5. 2 Dates
  6. A small handful Raisins
  7. 4 Walnuts
  8. 5 Pistachios
  9. 4 Almonds
  10. 2 Small Cups of Quaker Oats
  11. 1 Glass milk
  12. 1 small spoon Chia seeds
  13. 1 pinch Sesame seeds
  14. 1 small spoon Pumpkin seeds
  15. 1 small spoon Sunflower seeds
  16. 1 small spoon Flax seeds powder/seeds

Do you know the benefits of having lemon water with honey everyday ? Click here to find out


Rainbow Culture Multicolored Breakfast Recipe Steps

Step 1: Gather all the ingredients

Step 2: Boil the milk in a pot and add the oats to it. You can increase the amount of milk if you need, or you can alternatively make it in water if you are lactose intolerant or just prefer without milk

Step3: Clean the dates and cut it into small pieces, Mix the raisins with it and add it to the prepared Oats

Step 4: Wash the Almonds and Walnuts (you can keep it in water for about an hour before hand for softness)

Step 5: remove the Pomegranate seeds from its skin

Step 6: Slice up the Apple, Orange, Banana, Almonds, Walnuts and pistachios into small square pieces (this is just so that it looks pretty – We should always feed our mind before our body)

Step 7: Transfer the Oats into your plate of Choice and arrange the cut fruits and nuts in the way you like

Step 8: Garnish your meal with the Sunflower seeds, Pumpkin seeds, Chia seeds, Flax seeds and sesame seeds

Step 9: Enjoy your MEAL !!!

What are the top 10 Nutrients our body needs? Click here to find out


Benefits of Each Color in the Rainbow Food Culture

Benefits of RED (Lycopene) color in food

  • Keeps our heart healthy and decreases risk of stroke
  • Prevents and even fights cancer, especially prostate and breast
  • Good for urinary tract health and for memory!

Benefits of ORANGE/YELLOW (Carotenoids) color in food

  • Decreases inflammation in the body and helps prevent cancer
  • Keeps our immune system strong and our skin healthy
  • Good for our vision – helps us see at night!

Benefits of GREEN (Lutein) color in food

  • Protects our eyes by preventing cataracts and slowing age-related macular degeneration (natural worsening of eyesight as we get older)
  • Also contains Folic Acid, an important nutrient for having healthy babies(prevents neural tube defects)
  • Keeps our bones, teeth and nails strong and also prevents blood clots!

Benefits of WHITE/TAN (Allicin) color in food

  • Lowers cholesterol and blood pressure
  • Keeps our bones strong and healthy
  • Helps fight cancers, especially stomach cancer!

For more details about the health benefits of eating the rainbow click here


Benefits of Eating Seeds and Nuts Everyday

Nuts and seeds are highly nutritious and are a good sources of protein, healthy fats & fibers. They also help regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy.

For the benefits of the fruits added in the recipe, Click here

 GIRL LAYING DOWN ON A RAINBOW MADE OUT OF FRUITS

A Multicolored Ending

Fitness should never be your Goal, It should be your living culture. If you keep it as a goal, our mind will collapse as soon as we achieve it and well, then we would just go back to the beginning again.

So making your everyday nutrition colorful and beautiful is one of the most important steps in balancing the 4 pillars of fitness. This recipe will not only make you happy and eager to have your breakfast everyday morning, it will also provide your body with the daily nutrition that it needs.

So Enjoy your meal, and Let me know of your thoughts in the comments below

Top 5 Fruits You Should Have Every Day and Why

Fruits are ofcorse one of the loveliest parts of our everyday meal. They are an excellent source of essential vitamins and minerals, and they are high in fiber. There are much research works proving that having a minimum of 4-5 servings of fruits per day can help boost your mood and reduce your risk of heart disease, obesity, and type 2 diabetes. Even though every fruit is great in its own way, there are a few that give amazing results if consumed every day. This article will cover the top 5 fruits you should have every day and why. 

As always, if you feel like this article is useful, or if you feel anyone you know could benefit from this article, please feel free to like, share and comment your thoughts down below.

To know what are the top 10 Nutrients, click here


Cut apples for daily nutrition

Apple 

Almost everyone loves apples and we are all familiar with the saying “An apple a day, keeps the doctors away”. Apples are filled with nutrients including vitamin C, fiber, and potassium, all important in supporting our health. 

I always nicely slice up an apple every day and add it to my breakfast to give my meal that sweet touch.

Why Is It Good to Eat Apples?

Apart from its high nutritious content, it also helps you in feeling full and also reduces your calorie intake. Like most fruits, apples also help curb your sugar craving which ultimately can help you in weight management.  

Benefits of Eating Apples Every Day 

  • Supports in having a healthy immune system 
  • High in antioxidants
  • Lowers high cholesterol and blood pressure
  • Can support healthy weight loss

How Many Apples Should You Eat a Day?

You can have one or two apples a day, according to your mood. Try not to have more than 3 every day or it could lead to digestive issues in the long term and also a spike in blood insulin. 

When Should I Eat Apples Every Day?

The most ideal time to have apples are in the morning. Apple is fibrous and in the morning it is easier for your stomach to digest it and absorb the nutrients completely.

Did you know having lemon water with honey everyday can help you with weight loss? click here to learn how


Oranges for daily nutrition

Orange

The beautiful fruit, named in its color. Oranges are widely known for their Vitamin C and rich mineral contents. They are even really good for your skin as well. They even help reduce or wrinkles as per many studies. 

I follow a Rainbow code for my breakfast meal and orange is my favorite color

Why Is It Good to Eat Oranges?

Oranges help lower your levels of the stress hormone cortisol and your blood pressure. They are also anti-inflammatory, high in fiber, High in calcium and folate. 

Benefits of Eating Oranges Every Day 

  • Protects cells from damage
  • Helps in collagen production
  • Helps in iron absorption to fight anemia
  • Boosts immune system 
  • Slows down skin aging
  • Improves eyesight

How Many Oranges Should You Eat a Day?

There are mixed studies showing that you can have as many as you wish as well as some showing you shouldn’t have more than one a day. If you are facing any gastrointestinal symptoms, then I would suggest sticking to having only one a day.  

When Should I Eat Oranges Every Day?

Oranges are acidic, so its best not to have them before bed, The best time to have oranges are in the morning with your breakfast or as a snack throughout the day. 

learn all about Apple Cider Weight loss – click here


A cup of cut bananas for daily nutrition

Banana

Bananas in daily nutrition is a very widely known factor, came in existence after the famous morning banana diet. The banana diet mainly consists of relying on only banas for breakfast which aids in fast weight reduction. I personally dont recommend this diet as even though bananas are highly nutritious, they do lack a few nutrients that should be attained from other fruits or vegetables. 

Why Is It Good to Eat Bananas?

Bananas are highly nutritious in fiber, potassium, folate and antioxidants. They are also rich in vitamin C. All and more of its benefits makes them a good recommendation to have before a workout as it gives you the energy you need to do work. 

Benefits of Eating Bananas Every Day 

  • Helps you feel full
  • Aids in weight management 
  • Powerful antioxidants 
  • Improves digestive health 
  • Moderates blood sugar levels 
  • Highly nutritious 

How Many Bananas Should You Eat a Day?

Scientific data from the USDA states that you should have 2 bananas a day. There isnt much issues in having more than two, but there some research works that show some people might face excess high vitamin and minerals if consumed too much. 

When Should I Eat Bananas Every Day?

Bananas are one of those fruits that dont exactly have a perfect timing. They can be consumed on an empty stomach, in the morning, before meal, before workout or even in the evening. 

what are the top 5 things you should never do if you are trying to loose weight ? Click here


A halved pomegranate for daily nutrition

Pomegranate

Pomegranates are always the pop of color in my nutritious breakfast as well as my pop of happiness. I absolutely love them. After just a few days of continuous consumption itself, you can feel that your digestion gets clean and you will feel super healthy. Pomegranates are also one of the top sources to improve your immunity. 

Why Is It Good to Eat Pomegranates?

Apart from the before mentioned facts, pomegranates actually have the capability to burn belly fat !!!!! pomegranates block tryglycerides, which are the fat that gets into the blood and causes heart diseases. So they technically attack these fats even before they get a chance to store and also attacks the ones that are stored. 

Benefits of Eating Pomegranates Every Day 

  • High antioxidants and Vitamin C
  • Helps in cancer prevention and avoiding heart diseases
  • Helps in digestion 
  • Aids in weight management and belly fat reduction 
  • Low calorie

How Many Pomegranates Should You Eat a Day?

The recommended intake is below 2 cups, I personally recommend taking about half a pomegranate a day 

When Should I Eat Pomegranates Every Day?

The best way and time to have pomegranates is in the morning on an empty stomach or with your breakfast.

What are the top 10 healthy eating habits ? Click here to find out


A pineapple cut in 1/4 for daily nutrition

Pineapples

My favorite tropical fruit and a must have delicacy. It is actually a wonderful fruit that many even use in savory curries and dishes. They are well known for their digestion enhancements and the perfect sweetness in the middle of your savoury meals. 

Why Is It Good to Eat Pineapples?

Pineapples are high in Vitamin C, helps in digestion and even keeps your bones strong. There are even studies that prove they can aid in weight loss.  Their highly beneficial status makes them an important part of our daily nutrition.

Benefits of Eating Pineapples Every Day 

  • High in vitamin C
  • Anti inflammatory and high in Antioxidants 
  • Boosts immunity 
  • Aids in weight loss
  • Strengthens bones 
  • Improves digestion 

How Many Pineapples Should You Eat a Day?

I personally recommend not having more than one cup/serving of chopped pineapples a day. But if having pineapples are stopping you from eating other sugars and sweets, then definitely go for it more. 

When Should I Eat Pineapples Every Day?

To get the maximum benefit of pineapples in terms of digestion, it is best to have them during meals as a snack or as a pop of flavor. 

What are the top 5 vegetarian to have everyday and why? click here

A group of Colorful fruits

Rounding It up Fruitfully 

The USDA recommendation is to have about 2cups of fruits daily. I personally recommend mixing these fruits as a fruit salad and having them everyday. Mix up your style and make them a healthy snack. It will not only help you reduce taking in artificial sugar, but also give you much more health and wellness benefits. 

So to round up, Add an apple, an orange, 2 bananas, a cup of pineapple and pomegranates to your daily food list.  

Always keep in mind, too much of anything is ofcorse bad. So dont fill yourself up with a lot of fruits everyday, this could lead to digestive problems, nausea, decentry, BP raise and even blood sugar raise. As i said before, add these as a snack option and enjoy . 


Healthy eating is a culture and not an aim, so dont expect immediate results from anything. Just keep your trust in good daily nutrition and you will find the result when people tell you that you look absolutely amazing. 
- Zin Pyari 

Resources 

Medical news today – https://www.medicalnewstoday.com/articles/267290 

Times of India – 6 possible side effects of eating too many apples – https://timesofindia.indiatimes.com/life-style/health-fitness/diet/6-possible-side-effects-of-eating-too-many-apples/photostory/80363064.cms 

WebMD – https://www.webmd.com/food-recipes/health-benefits-oranges#:~:text=The%20vitamin%20C%20in%20oranges,absorb%20iron%20to%20fight%20anemia 

Medical news today – banana – https://www.medicalnewstoday.com/articles/271157#:~:text=Bananas%20contain%20fiber%2C%20potassium%2C%20folate,on%20a%20low%20fiber%20diet

Healthline – https://www.healthline.com/nutrition/11-proven-benefits-of-bananas 

Metabolic research center – https://www.emetabolic.com/locations/centers/murfreesboro/blog/eat-well/pump_up_your_weight_loss_efforts_with_pomegranate_seeds/ 

Medical news today – pomegranates – https://www.medicalnewstoday.com/articles/318385 
Everyday health – https://www.everydayhealth.com/diet-nutrition/8-reasons-eat-pineapple/

Important Nutrients – ZP Guide

We have all heard about the tales of Nutrients and how important they are in our diet. But do you actually know what they do? This simple quick beginner nutrient guide will explain 10 of those important nutrients and why they are important

As always, if found this article to be helpful, or if you feel someone you know could benefit from this, Please feel free to like, share and comment down below

1. Calcium

Why Is Calcium Part of the Important Nutrients?

Calcium is needed for blood clotting, strong bones and Teeth. It may even help prevent high blood pressure and protect against prostate and colon cancers

Key resource : Dairy products, Sesame seeds, Almonds & Figs.

2. Iron

Why Is Iron Part of the Important Nutrients ?

Iron is needed for making hemoglobin, the protein found in the blood that carries oxygen around the body, Iron helps with energy levels as well.

Key resource : Red meat, cashews, beans.

Also read – 5 VEGETARIAN FOOD ITEMS TO HAVE EVERYDAY AND WHY!

3. Manganese

Why Is Manganese Part of the Important Nutrients ?

Manganese is needed for many of the chemical processes that occur in our bodies, including the production of energy, helps control blood sugar levels and prevent osteoporosis

Key resource : wholegrains, nuts, soya beans

4. Copper

Why Is Copper Part of the Important Nutrients ?

Copper is needed for healthy bones, blood and nervous system, helps in the prevention of high cholesterol

Key resource : seeds and nuts, organ meats, wheat-bran cereals, whole-grain products, and dark chocolate

Trying to Lose Weight ? Here Are 5 Things You Should Never Do – Click here to find out

5. Phosphorous

Why Is Phosphorous Part of the Important Nutrients ?

Phosphorous is needed for healthy bones and teeth. Also it helps in accessing the energy in foods.

Key resource : Brown Rice, Garlic, Cashew Nuts & Coconut.

Two plates filled with 10 important nutrients on a light blue table

6. Zinc

Why Is Zinc Part of the Important Nutrients ?

Zinc is needed for Growth, reproduction, wound healing and a healthy immune system, Protects against age related macular degeneration which is the cause of loss of eyesight in older people.

Key resource : Pumpkin seeds, Oats & Thyme.

7. Potassium

Why Is Potassium Part of the Important Nutrients ?

Potassium is needed for the transmission of nerve impulses and keeping your heart beating, maintaining a healthy blood pressure, helps reduce the risk of stroke and osteoporosis

Key resource : Mushrooms, Cucumbers, Sweet Potato, Avocado & Banana

Also read – TOP 10 TIPS FOR HEALTHY EATING

8. Selenium

Why Is Selenium Part of the Important Nutrients ?

Selenium is needed for a healthy Immune system. May help reduce the risk of cancers, lowers high cholesterol levels protects against heart disease and arthritis.

Key resource : Pork, beef, turkey, chicken, fish, shellfish, and eggs

9. Chromium

Why Is Chromium Part of the Important Nutrients ?

Chromium is needed for a regulating blood sugar levels, heart health, improves insulin resistance and glucose control for people with diabetes

Key resource : meats, grain products, fruits, vegetables, nuts, spices, Pistachios

10. Iodine

Why Is Iodine Part of the Important Nutrients ?

Iodine is needed for a manufacturing thyroid hormones which regulate growth and your metabolism

Key resource : Fish, Dairy products (such as milk, yogurt, and cheese) , Eggs

A Nutritious Conclusion

Optimal Nutrition is important for our body. Being educated about what goes inside our body helps us stay motivated as we know exactly why and how useful it is, on a long term.

Always remember, Fitness is a slow but rewarding process. Nurture your body with the right nutrients and you will be the most happiest person in this world.

A cutting board filled with vegetables that have all the 10 important nutrients

Resources

Mayo clinic – Zinc – https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112#:~:text=Zinc%2C%20a%20nutrient%20found%20throughout,meat%20and%20fortified%20breakfast%20cereals.

healthline – 11 Uses for Iodine: Do Benefits Outweigh the risks? – https://www.healthline.com/health/iodine-uses

healthy eating – The Importance of Chromium – https://healthyeating.sfgate.com/importance-chromium-2352.html

The lancet – importance of selenium – https://www.thelancet.com/journals/lancet/article/PIIS0140673600024909/fulltext

5 vegetarian food items you should have everyday by zin pyari

5 Vegetarian Food Items to Have Everyday and Why!

The key to fitness – Nutrition, consists of carbohydrates, proteins, vitamins, minerals, and much more. No matter how much we workout on our outer body, results can only be attained by evaluating what goes inside the body. As important as it sounds, this article will cover 5 vegetarian food items you should consider adding to your meal plan every day. 

As always, if you found this article to be helpful, or if you feel it could help someone else, please feel free to like, comment, and share the article down below

Berries 

blueberry, black =berry and strawberry in a small container

Berries are a really good addition to your daily food chart. They taste great, have many health benefits, and are low in calories and high in fiber, and antioxidants. They also provide many nutrients such as vitamin C, Vitamin K1, Manganese. Copper and folate. By including them in your diet on a regular basis, you can improve your overall health in a very enjoyable way.

Advantages of Eating Berries Everyday

  • They can help improve blood sugar and insulin response. 
  • Can help lower cholesterol levels
  • Helps fight inflammation
  • Improves artery health

What Are the Best Berries to Eat Everyday?

The best berries that you can choose to eat every day are

  • Raspberries
  • Blackberries
  • Blueberries
  • Strawberries

How Many Berries Should I Eat Everyday?

A typical serving size for berries is 1 cup, which converts to about 125–150 grams depending on the type. I personally recommend taking a small handful of each and adding it to your morning breakfast every day. You can also pair it with oats to make it taste really good

Beans & Pulses

Beans and pulses are particularly important if you do not get protein by eating meat, fish, or dairy products. They are low in fat, high in fiber, iron, vitamins, minerals, and starch. They are also a nice addition to meals with other vegetables making it a healthy and tasty choice. 

Advantages of Eating Beans & Pulses Everyday

  • Can help reduce blood sugar
  • Improve cholesterol levels
  • helps maintain a healthy gut
  • Environment friendly and a healthy substitute for meat

What Are the Best Beans & Pulses to Eat Everyday?

The best beans and pulses you can choose to eat every day are 

  • Chickpeas
  • Lentils
  • Peas
  • Kidneybeans
  • Blackbeans
  • Soybeans
  • Peanuts

How Much of Beans and Pulses Should I Have Everyday?

I personally feel you can choose which beans or pulses to add to your diet every day. You can then mix and match two to three options each day with one cup or one handful of each. 

Also check out the TOP 10 Tips for healthy eating in 2021 by clicking here

Nuts & Seeds

Tasty, convenient, and goes along with almost all kinds of diets. Nuts and seeds are a “must-have” in your food plan. Nuts, despite being high in fat, have a number of impressive health and weight benefits.

Advantages of Eating Nuts & Seeds Everyday

  • Aids in weight loss
  • Lowers Cholesterol and Triglycerides
  • Can reduce Inflammation
  • High in Beneficial Fiber and loaded with antioxidants
  • Great source of protein, good carbs, vitamins, manganese and other nutrients
  • help reduce blood sugar and blood pressure.

What Are the Best Nuts & Seeds to Eat Everyday?

The best Nuts & Seeds you can choose to eat every day are

  • Almonds 
  • Cashews 
  • Hazelnuts
  • Pistachios
  • Walnuts
  • Flaxseeds
  • Chia seeds
  • Sesame seeds
  • Pumpkin seeds
  • Sunflower seeds

How Much Nuts and Seeds Should I Have Everyday?

As in the case of beans and pulses, I personally feel you can choose which nuts and seeds to add to your diet every day. I recommend adding one tablespoon of 3 to 4 of the options in your breakfast meal. For example a tablespoon of walnuts (3-4), 5 almonds, 3 pistachios, and one spoon of sunflower seeds with pumpkin seeds.  

Greek Yogurt 

Plain Greek yogurt is a nutrient-packed snack that has many health benefits. It is also a healthy alternative to your dessert and sugar cravings. People who are vegetarian usually lack vitamin B-12 because the vitamin is naturally found in animal products, such as fish, meat, and eggs. Greek yogurt is an excellent, meat-free way to add more to your diet.

Advantages of Having Yogurt every day

  • Much higher amount of protein than milk, which helps build bones, muscles, skin, hair, cartilage and blood. 
  • Helps boost your immune system and mood and also helps decrease stomach issues, such as diarrhea and pain.
  • Good source of calcium, Vitamin B12 and potassium
  • helps lower blood pressure and balance out the sodium levels in your body.
  • A good workout recovery food
  • Good source of iodine which helps improve thyroid function

How to Consume Yogurt Everyday?

To choose a healthy yogurt, pick the brands with the least sugar per serving. This means as little as possible over the 10–15 grams per cup (245 grams) that is already present from lactose. Typically, the healthiest choice is plain, unflavored yogurt.

How Much Yogurt Should I Have Everyday?

Take a cup of the chosen yogurt, add your favorite fruits, nuts, berries, and seeds without any additional sweeteners or sugar. Your daily lip-smacking and healthy fruit salad ready to eat

Mushrooms 

Spongy and famous for their meat-like texture, mushrooms are a really nice alternative to meat and other poultry food items. The healthy options are shiitake, oyster mushrooms, or the popular Kashmiri guchchi. It’s a beautiful savory addition to your lunch palette. 

Advantages of Having Mushrooms Everyday

  • low in calories, full of Vitamin D and packed with healthy antioxidants.
  • beneficial effects on weight management and immune function
  • useful in regulating glucose levels
  • rich in zinc and potassium which help in regulating various functions of the body
  • Maintains Bone Health 
  • Good for Diabetics

How Many Mushrooms Should I Eat a Day ?

Eat about 100 grams of button mushrooms a day or about 25 grams of oyster, shiitake, or maitake mushrooms, since they have four times as much. 

Final Thoughts Before Your Meal 

People often think eating healthy is a huge sacrifice and is hard in the long term. But it doesn’t really have to be that way.

Sometimes making better decisions for your body can be about adding, not taking away. So, along with your everyday food intake, I suggest adding the below 5 vegetarian food items as well, to have a complete and healthy meal. 

As a bonus tip, Add Apple Cider Vinegar (ACV) to your diet as well. Click here to learn more

Checklist 

  1. Berries
  2. Beans & Pulses
  3. Nuts & Seeds
  4. Greek Yogurt
  5. Mushrooms

Resources

Healthline – 11 Reasons Why Berries Are Among the Healthiest Foods on Earth – https://www.healthline.com/nutrition/11-reasons-to-eat-berries 

NHS – Beans and pulses in your diet – https://www.nhs.uk/live-well/eat-well/beans-and-pulses-nutrition/ 

Healthline – Health Benefits of Greek Yogurt – https://www.healthline.com/health/food-nutrition/greek-yogurt-benefits 

Eat this – What Happens to Your Body When You Eat Yogurt Every Day – https://www.eatthis.com/what-happens-body-eat-yogurt-every-day/ 

Food NDTV – 5 Amazing Reasons to Add Mushrooms to Your Daily Meals – https://food.ndtv.com/food-drinks/5-amazing-reasons-to-add-mushrooms-to-your-daily-meals-1705629 

Top 10 Tips for Healthy Eating

One of the main ingredients in Good health is a healthy and balanced nutrition plan. Not only can it prevent certain long-term (chronic) diseases such as heart disease, stroke, and diabetes, it can also help you feel your best.

As per the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.

It is often hard to keep up with what to eat and what not to eat to follow a healthy lifestyle in today’s world. This article will give you the top 10 points to remember to maintain a healthy lifestyle in 2022. 

1 ) Say no to processed junk food.

Yes, I am talking about all the burgers, pizzas, and other fast foods.

They are chemically processed and made only from refined ingredients and artificial substances that are targeted to trigger our pleasure centers.

This could cause a sense of overeating which might even later lead to an addiction.

They also have low fiber, low protein, and low amounts of micronutrients. Instead, they have added sugar and refined grains

Alternative: Freshly cooked food, fruits, and fresh vegetables. 

2 ) Cut your sugar intake. 

Reducing your sugar intake can be a huge aid in weight reduction.

Experts state that sugar can promote fat storage and make you hungrier more quickly due to changes in blood glucose. High usage can even lead to many health issues including cancer

I have personally always felt sugar craving to be one of the hardest to say no to. So, I would suggest switching all the chocolates and sweets in your house to fruits of your choice.

Even while drinking your morning coffee, switch sugar to stevia or honey in low quantities. 

Alternative: Stevia, Honey, brown sugar.

a heart shaped bowl with strawberries and blueberries in it

3 ) Don’t drink sugar calories. 

As mentioned before, sugar intake is already harmful. But drinking sugar is even more harmful. This will include all those ice cream shakes and sodas that we enjoyed.

The main reason why it’s more harmful is that your brain doesn’t measure calories from liquid sugar the same way it does for solid food.

So in the end when you drink a soda, you end up with more total calories. Note that this is also one of the reasons why Alcohol is said to cause weight gain in our body.

Next time you feel like drinking something nice, have fresh fruit juice without added sugar instead. 

Alternative: Fresh fruit juice

4 ) Switch to extra virgin olive oil

I usually personally recommend cutting oil completely, but if you do need oil for cooking, then definitely choose extra virgin oil.

Extra virgin oil is the least processed form of olive oil and is one of the healthiest vegetable oils available. It also has powerful antioxidants and vitamins and can be very helpful for your heart’s health. 

Recommended: Extra Virgin Olive Oil 

Did you know that Sleep is as important as Nutrition for fitness? CLICK HERE to learn more

5 ) Increase your protein intake 

Protein is the ingredient that fuels our cells and powers our bodies. Protein helps us build, repair, oxygenate, digest, and regulate. Hence it is the most important part of a bodybuilding diet.

It also helps reduce muscle loss, build lean muscle, reduce hunger and help maintain a healthy diet. 

Recommended: Corn, salmon, broccoli, eggs, cauliflower, beef, chicken breast, oats, tuna, peas, soya, quinoa, greek yogurt, almonds, milk, avocado, pumpkin seeds. 

6 ) Eat a lot of leafy vegetables.

Dark green leafy vegetables are a huge source of vitamins, minerals, and antioxidants.

Eating a healthy portion every day can help protect you from many diseases, including heart disease, diabetes, and cancer, and can also help you live longer. It is also easier to digest and in fact aids in weight loss. 

Recommended: spinach, cabbage, kale, lettuce, carrots, broccoli

woman eating a healthy diet meal

7 ) Reduce your salt intake. 

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. Opt for fresh or frozen vegetables instead of canned vegetables. Choose low-salt or reduced-sodium products. Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Recommended:  Not more than 6g of salt per day (slowly reduce to this number)

8 ) Add beans and pulses

Beans and pulses are good sources of iron and fiber. Eating a fiber-rich diet can reduce the chances of heart diseases. They’re a cheap, low-fat source of protein, fiber, vitamins, and minerals. Pulses include beans, lentils, and peas.

Recommended: baked beans, red, green, yellow, and brown lentils, chickpeas (chana or garbanzo beans), kidney beans, butter beans (Lima beans), haricots, cannellini beans, flageolet beans, pinto beans, and borlotti beans

9 ) Add healthy fats and avoid unhealthy fats 

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet: 

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame). 

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, are found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. 

Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet

Saturated fats are found primarily in animal sources including red meat and whole-milk dairy products.

Trans fats are found in vegetable shortenings, some margarine, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

10 ) Add calcium to your diet 

Calcium is one of the key nutrients that your body needs to stay strong and healthy. It is a known building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K nutrients that help calcium do its job. I personally recommend drinking a glass of fresh milk every day or almond milk. 

Recommended: milk, cheese, bread, soya, kale, spinach. 

Want to know how Apple cider plays a key role in weight loss? CLICK HERE

Tips in a nutshell

If you think eating clean and healthy is a hard game, It’s not !! We just need to structure our food pleasure in the right way. Keep the below checklist by your side and enjoy food to the fullest.

Top 10 health tips checklist

Resources 

Medibank 2018 – 8 benefits of cutting back on sugar – https://www.medibank.com.au/livebetter/be-magazine/food/8-benefits-of-cutting-back-on-sugar/ 

Miho Hatanaka 2020 – Is extra virgin olive oil better than olive oil? – https://www.medicalnewstoday.com/articles/318397 

Advanced health – Why You Need to Eat Your Greens  – https://www.sfadvancedhealth.com/blog/eat-your-greens 

Kathy W. Warwick 2020 – https://www.medicalnewstoday.com/articles/248958 
Medical news today : What foods are high in protein? –  https://www.medicalnewstoday.com/articles/321522