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Wondering why your doctor asks you to stock up leafy vegetables even though you eat them frequently. Your evenings are never complete unless you eat a fresh fruit, but still you are deficient in Vitamin C. What’s the reason? Our expert decodes the natural sources of common vitamins and minerals!
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Iron: You need 17 mg of iron to fulfil your daily dose of this mineral. And this can be achieved by eating 100 mg of amaranth or radish leaves every day. But remember to supplement these with sprouted grams and foods rich in vitamin C.
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Calcium: Did you know drinking 425 ml cow’s milk gives you only 500 mg of calcium, which is 100 mg less than your daily recommended dose? So, make sure you eat milk products, nuts and seeds to fulfil the remaining dose of calcium.
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Zinc: The daily recommended dose of zinc is 12 mg for men and 10 mg for women. Hence, you need to eat 80 gms of roasted til (either in the form of chikki, laddo or curries) to get your daily dose of zinc. What do you say?
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Vitamin C: Suffering from vitamin C deficiency? Ditch oranges and limes. Instead, eat guavas and amla as they are packed with high levels of vitamin C. If you eat 100 g of amla or guava, you will get 600 mg and 200 mg of vitamin C respectively, which is sufficient to fulfil your Vitamin C requirement of the day.
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Folic acid: To meet your daily requirement of folic acid, which is 200 microgram per day, you need to eat one cup of black-eyed peas. You can also munch 150 gms of roasted peanuts every day to prevent folate deficiency.
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Vitamin E: Your daily recommended allowance of vitamin E is 15 mg and anything less than that might cause the deficiency of this vitamin. To achieve this, you have to eat 50 gms of almonds daily. If not, only supplements can save you!
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Vitamin D: Lastly, ensure you get your daily dose of vitamin D. All you need to do is to get exposed to the sun (early morning) for 15 minutes and you are all set. And if this is not possible (especially during rains), complement your diet with vitamin-d fortified foods.
