11 Signs Of Vitamin B12 Deficiency : Test it Now

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11 Signs Of Vitamin B12 Deficiency

Deficiency of vitamin B12 in the body leads to many health problems. Therefore, it is very important to maintain the vitamin B12 level in the body. There are many sources of vitamin B12 for meat eaters, but few for vegetarians. 

This is why the deficiency of this vitamin is more common in vegetarians. You can easily get vitamin B12 if you follow a balanced diet. If the lack of vitamin B12 in the body is not corrected in time, it can cause many health problems.

That is why in this article, we are going to tell you about the health effects of vitamin B12 deficiency and some resources for vegetarians to compensate for this vitamin deficiency.

What Are The Health Effects Of Vitamin B12 Deficiency?

It is an essential vitamin for the body. It is very important for the nerves in the body. It plays an important role in keeping your nerves, blood cells and DNA healthy.

If you don't get enough of this vitamin from your diet, it can lead to loss of blood in the body and disruption of the nervous system. Along with this, many other effects can be seen on your health.

• Vitamin B12 deficiency can cause your digestive system to malfunction
• The skin may turn yellow. You may feel more tired and lethargic. Also, there may be a feeling of weakness in the body.
• You feel less hungry and lose focus at work
• Can cause stress, anxiety and depression
• Not getting enough sleep, shortness of breath, difficulty in walking.

Vegetarians Should Eat Foods Rich In Vitamin B12

Milk And Milk Products

 

Milk is considered as a complete food in Ayurveda. Milk contains many nutrients. It is not only rich in vitamin B12 but also rich in essential nutrients like proteins, calcium, vitamin D. For vegetarians, milk and milk products are very beneficial. You can consume milk, curd, cheese, buttermilk etc. to make up for vitamin B12 deficiency.

Tempeh

 

Have you heard of tempeh? It is made from fermented soybeans. It is very tasty and full of nutrients. It is similar to tofu. Tempeh is a good source of vitamin B12. Apart from this, calcium, protein, vitamins, minerals, zinc etc. are obtained from it. You can eat tempeh as part of a curry or soup.

A Substitute For Fortified Food

 

Vitamin B12 is also added to fortified foods these days. You can include fortified rice, porridge etc. in your diet. It can be a good substitute for vitamin B12 for vegetarians. Apart from this, you will also find many brands of fortified cereals in the market.

Nutritious Yeast

Vitamin B12 is abundant in nutritional yeast. One tablespoon of fortified nutritional yeast contains about 2.4 mcg of vitamin B12. You can use yeast in many recipes. You can sprinkle yeast on snacks.

You can also include it in sauces, chili or aami etc. If you are experiencing the above symptoms, you should consult your doctor. Vegetarians can make up for vitamin B12 deficiency by including these foods in their diet.

Also, your doctor may suggest some supplements. No matter how much vitamin B12 you take, if you don't digest it properly, it won't be absorbed by the body.

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Coconut Milk better than Cow Buffalo

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Coconut Milk better than Cow Buffalo

Coconut milk is becoming very popular among people these days. Coconut milk is the first choice of vegans who do not drink animal milk. There are many nutrients in coconut milk, which provide the same nutrition to the body as normal milk. But did you know, coconut milk is also helpful in reducing your weight.

Because there are many components in coconut milk, which work to increase metabolism. Metabolism is considered to be the biggest factor in weight loss and obesity. So today we are going to tell you how to consume coconut milk for weight loss.

Coconut Milk Is So Nutritious

Vitamin B-1, Vitamin B-3, Vitamin C, Vitamin E, Vitamin B-5 and Vitamin B6 are found in coconut milk. Along with this, iron, calcium, magnesium, selenium and phosphorus are found in coconut milk. People who are allergic to cow, buffalo or goat milk and cannot get the nutrients in milk are advised to drink coconut milk.

Coconut Milk Is Useful For Weight Loss

Coconut milk is very low in calories. Drinking coconut milk instead of cow buffalo milk is helpful for weight loss. If you drink coconut milk regularly, the slow metabolism will be accelerated. Which leads to rapid weight loss.

Coconut milk contains saturated fats. If you drink coconut milk in breakfast, your appetite will be controlled. And of course you don't fall into the trap of overeating when you're hungry. And your weight stays under control. Also, coconut milk is very beneficial in digestive disorders and irritable bowel syndrome. It has antibacterial properties.

Drink Coconut Milk To Keep Weight Under Control

You can drink coconut milk like other cow buffalo milk to lose weight. You can also use coconut milk in your breakfast and tea.

Along with this, you can use coconut milk to make sweets and puddings. Those who want to lose weight should drink coconut milk without sugar.

And morning is considered the best time to drink coconut milk during the day. If you drink coconut milk in the morning, metabolism increases rapidly. While adding coconut milk to your diet for weight loss, keep in mind that you will also need to increase your physical activity. Exercise is a must. You will not lose weight just by eating nutritious food. If you reduce your physical activity, it may take longer to lose weight from a weight loss diet alone.

How To Make Perfect Coconut Milk?

To make the perfect coconut milk, take 1/2 a coconut and cut it into small pieces.

Now put the coconut pieces in the mixer bowl.

Now add 1/2 cup of water and divide it finely.

Now take a bowl and place a sieve on it.

Now take the coconut milk in a sieve and strain the milk in a bowl.

Now your perfect homemade coconut milk is completely ready.

You can use the remaining coconut in gravy or make coconut chutney out of it.

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Sugarcane Juice Benefits

Sugarcane Juice Benefits

Have the sugarcane juice (at least thrice a week), it’s a natural detox and pitta shamak. The stuff that looks after the pitta or the heat response in the body. It’s a natural coolant but comes in season during the winters. Here’s how you should have it for the best benefits - 

• It is diuretic in nature & helps keep infections at bay.
• Sugarcane juice helps strengthen the liver & is a proven remedy for jaundice.
• Sugarcane juice is a good source of Vitamin C & antioxidants.
• Sugarcane juice contains vitamin B9 (folic acid) which helps in conception & pregnancy.
• Sugarcane juice is good for the body’s immunity & helps treat sore throat, cold, & flu.

How to take:

• Have it freshly squeezed 
• Preferably before noon
• Sit down when you drink it

How to make:

• do you get spotting before periods? Second day tougher than the first? Make sure that you are having the sugarcane juice a week before periods and you are sorted.
• This has the potential to go the golden milk route but hopefully you will adopt it before it is called the green nectar.

This guideline may catch you off guard but it’s going to be a sweet surprise to you. What’s the super food that India uses in every Puja to make a mandap? Which it offers to the fire at Lohri? To Vishnu at Tulsi vivaah? To the Sun at Pongal? Sugarcane, ganna, you got it.

A lot of the traditional Ayurvedic remedies use sugarcane and its derivatives. It is the harvest of the season and a store house of antioxidants, fibre and micro-minerals. Here are some of its many sugarcane juice benefits  – 

• It works like a diuretic, removes bloating and tiredness and helps the kidneys function better. 
• It helps optimise liver function and is also used as a treatment for jaundice. 
• It gives you smooth skin and prevents acne and also dandruff in your hair 
• It helps with constipation and weakness.
• It’s a fertility booster, known to improve both sperm quality and lactation in new mommies.

In the winters, it’s especially useful as most people forget to drink water. If you are the type who wakes up in the night often, have a glass of it in the morning. 

Sugarcane is a natural source of sucrose that is the powerhouse of our energy. It normalizes the release of glucose in your body to regain lost sugar levels. Sugarcane juice hydrates your body and reduces your fatigue caused due to hot weather. This juice provides you carbohydrates, proteins, and minerals that help you to deal with dryness.

Sugarcane juice benefits for kedney 

Sugarcane juice has excellent diuretic properties that help eliminate toxins and infections from your body. Drinking sugarcane juice will help to prevent urinary tract infections and kidney stones. It also ensures the proper functioning of the kidneys. Mix some coconut water and lemon in the sugarcane juice and drink this mixture two times a day to get relief from the burning sensation.

Sugarcane juice benefits for liver

For digestive distress, sugarcane juice works as a digestive tonic. It is high in potassium that balances the pH levels in the stomach. Sugarcane juice facilitates the secretion of digestive juices and keeps the system on track. Sugarcane also contains a good amount of fibers that help clear your digestive tract and reduce constipation.

Sugarcane juice benefits for skin

If you are looking for a remedy for anti-aging and fine skin lines, sugarcane juice may help. It contains antioxidants, phenolic acid, and flavonoids. It helps in moisturizing the skin and making it soft and glowing from the inside. Glycolic acid in sugarcane helps to maintain the radiance of the skin too. 

Sugarcane juice benefits for skin and hair

Sugarcane is an excellent source of calcium for a growing kid. It smoothens the dentition period and also provides strength to their bones. It is not only beneficial for kids but also for adults. Drinking a glass of sugarcane juice can keep your bones strong as you age and reduce the risk of osteoporosis. Sugarcane juice is low in fats, cholesterol, & sodium. It has no saturated fats.

Sugarcane juice benefits for male 

Sugarcane is a good source of vitamin C and antioxidants that may boost your immunity. Presence flavonoids – help the body stave off cancerous cells, especially prostate and breast cancer. Sugarcane juice work excellent for digestive and liver problems. The potent antioxidants in it can also neutralize the secretion of bilirubin levels in the body.

Sugarcane juice benefits for female

Sugarcane is rich in nutrients that essential during pregnancy, such as folic acid, vitamin B complex, antioxidants, and calcium. The presence of folic acid and vitamin B9 has proven to reduce the chances of congenital neural disabilities such as spina bifida in babies.

It is an instant energizer. The sugar in sugarcane are easily absorbed by the body & these help replenish the sugar levels.

Despite its content of sugar, sugarcane juice has a low glycemic index. So while it replenishes the body’s sugar levels, it’s low glycemic index prevents spike in the blood glucose levels. Being alkaline in nature, sugarcane juice helps maintain the electrolyte balance in our bodies.

Sugarcane juice has a high concentration of Calcium, Magnesium, Potassium, Iron, & Manganese.Sugarcane juice aids digestion.The Potassium present in sugarcane juice helps balance the body’s pH levels.

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Sleep is important : How Why

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How sleep is important

Why sleep is important ?

Sleep deprivation affects your psychological state and mental health. And those with mental health problems are more likely to have insomnia or other sleep disorders.

Sleep problems are particularly common in patients with anxiety, depression, bipolar disorder, and attention deficit hyperactivity disorder

 

Why Exercise  is important For Sleep

Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.

Lancet Psychiatry study found that high-intensity aerobic exercise helped promote good mental health.

Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

Why Nutrition Food is important For Sleep

Poor nutrition can lead to physical health problems such as obesity, though there are a number of demographic variables that could affect the direction and/or strength of the association with mental health including severity of obesity, socioeconomic status and level of education, gender, age and ethnicity.

Mental health problem may also be associated with poorer diet and physical health. There have been efforts to close the ‘mortality gap’ for people with severe mental health problems.

why good job is important For Sleep

poor quality jobs are associated with a reduction in well-being and a reduction in mental health. being unemployed is much worse for your mental health and well-being than being employed.

If you move from unemployment into a very low quality job, your mental health actually gets worse, whereas if you move from unemployment into good quality jobs or even moderately good quality of jobs,your mental health and well-being improves.

What to do to have better sleep ?

• Regular exercise can help you sleep better. And good sleep helps you regulate your moods.
• Exercise can improve your sense of control, coping ability and self-esteem. 
• People who exercise regularly often report how good achieving a goal makes them feel.
• Exercise can distract you from negative thoughts.
• provide opportunities to try new experiences.
• In the brain,  serotonin, stress hormones and endorphins, change when you exercise.
• Physical activity can be an outlet for your frustrations.

Below factors improve your sleep

Meal :

A meal which has full of nutrition looks like a  high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.

While preparing a meal we need to consider limited amounts of sodium, saturated fat, and added sugar.

omega-3 fatty acids, folic acid, vitamin D, magnesium, B vitamins, and tryptophan this kind of nutrients in food are useful emotional well being, positive mental health

Exercise :

You can do any kind of exercise, a simple 45 min walk also help you sleep better. And good sleep helps you regulate your moods.

Exercise can distract you from negative thoughts and provide opportunities to try new experiences. The levels of chemicals in the brain, such as serotonin, stress hormones and endorphins, change when you exercise.

Yoga :

We can start with basic breath awareness and Pranayama which increases body awareness, relieves stress, reduces muscle tension, strain, and inflammation, sharpens attention and concentration, and calms and centers the nervous system.

Yoga's positive benefits on mental health have made it an important practice tool of psychotherapy

Sleep :

Sleep and mental health are closely connected so we must complete our sleep without disturbance minimus 6 hr sleep is required to our body, we can wake up early and start day with yoga and Pranayama.

Work Life :

Good work balances the interest of the individuals, the employers, and society in order to deliver performance, engagement and fairness so that individuals are productive in a sustainable way and can remain in employment in a healthy way over time.

People talk about job quality, and one of the key issues is around whether employees have what's called autonomy which is the idea that you have some degree of control over your work or some degree of control over how you do your tasks at work.

working hours can improve that part of job quality as well as the actual nature of the working environment itself.

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Vegan Diet Plan : Weight Loss : Myths

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Vegan Diet Plan : Weight Loss : Myths

Plant protein

There are so many plants that have proteins like chickpeas, beans, tofu, pulses the list goes on.Fruits and vegetables, being rich in fiber, are relatively easier to digest so plant protein can easy to digest by our body.

Virat Kohli have said that one of the main benefits he’s experienced since giving up animal products is increased digestive power. Virat also shifted to vegan diet.

There is lot of Myths around the Vegan diet and Protein, We will try to get the answer in a scientific way. World's best sportsperson follows a Vegan diet that means there is no issue with energy.

Myths about Vegan Diet

Animal Protein Require to Stay Fit and Build Muscle

Vegans are frail and weak and will not be able to build muscle, that not true. but the fact is gorillas and elephants are some of the strongest creatures on Earth, and they survive on plants.

The secret  of Gorillas and Elephants strength.

They spend 12-20 hours a day just foraging for and eating food, they need to eat that much. But humans, have the ability to break down starch from the food consumed and that for energy. Elephants and gorillas get their nutrition and strength from plant sources.

Need Eggs to Complete Protein Intake.

Our Parent touted us, eggs are a superfood, a cheap and viable source of nutrition, and high protien source so we must include in the diet but eggs aren’t all that good for you.

The fact is they are high in cholesterol that's the excess amount of cholesterol may cause health issue.

Plus, other nutrients in eggs we get from foods like broccoli, cauliflower, cabbage lentils.

Milk makes us Stronger

Milk may contain calcium, but it’s not making, it’s way into your body the way you believe it is.It’s not about the amount of calcium a food contains, what matters is how much of that calcium is absorbed by our bodies.

The milk absorption rate of 30%, while greens like kale, broccoli, and mustard have absorption rates between 40%-60%.Dairy also tends to cause bloating, gas, and unease, mainly because most humans cannot digest the lactose in milk.

A Vegan Diet makes Exhausted

Actually feel more energized on a vegan diet. plant products are easier to digest than animal meat, eggs, and dairy.

So it's easy to digest, you won’t feel that lump of protein sitting in your stomach, waiting to break down.

Animal calories take longer to digest than plant-based calories because they contain higher amounts of complex saturated fats.

A Vegan Diet makes Vitamin B12 deficiency

Yes, that's correct but B12 is actually produced by bacteria and fungi, not from animals. Also, there are vegan sources of B12, starting with fermented foods like idli, dosa and mushrooms, nut milks

and nutritional yeast is a good source of Vitamin B12.

Tea/Coffee not allowed A Vegan Diet

You can take tea and coffee just have it a little differently. we know what a sensitive issue is morning cup of tea, but there are lot of ways to get your coffee and tea.

Substitute dairy milk with plant milk like coconut milk, soy milk, almond milk. You can even make your own plant milk. also, we have the option of  green tea or black coffee.

Vegan Diet is Expensive

This is a classic excuse, for non-vegans. It’s too expensive. Only Lewis and Virat can afford to eat vegan because they’re already so wealthy. this is not true.

Vegan food doesn't have to be expensive their plates are fruits, vegetables, grains, nuts, and seeds. Dal, sabzi, roti. Oatmeal, salad, hummus. That’s pretty ordinary fare.

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IIFYM diet Plan : Weight Loss

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 IIFYM diet Plan : Weight Loss

IIFYM, or “If It Fits Your Macros,” is a type of flexible dieting that helps people lose weight without feeling overly restricted. No foods are off-limits! As long as it fits your macro requirements, you can eat whatever you like.

Why IIFYM?

Take control of your weight-loss journey while eating the food you enjoy! This is NOT a diet! No foods are off-limits! As long as it fits your macro requirements, you can eat whatever you like.

Easy weight loss

If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away.

Anyone following IIFYM aims to eat a certain set amount of fat, carbs, and protein every day. Beyond that, it's basically a free-for-all.

There's nothing magical about IIFYM. It follows the same calories in, calories out principle as all successful weight-maintenance and weight-loss diets.

If you're following a personalized diet template, it's best to get that template from a registered dietitian or a doctor.

The major upside of IIFYM is that it emphasizes the idea that all three macronutrients—fat, carbs, and protein—are important, and doesn't make any food off-limits.

One potential drawback is that, if you're not eating mostly nutritious foods, you might be missing out on important vitamins and minerals.

Also, tracking what you eat may make you focus on food in a way that starts to feel unhealthy. If this is the case, IIFYM isn't for you. No matter how you eat, the rules of fueling your body in a healthy way remain the same.

Personalized Meal Plans + Workout Programs

Take the hassle out of tracking your macros with a Meal Plan tailored to your exact unique macronutrient needs. Our IIFYM Meal Plan takes care of everything, recipes and shopping lists included

IIFYM, or “If It Fits Your Macros”  is a type of flexible dieting that helps people lose weight without feeling overly restricted.

Rather than focusing on calories, IIFYM tracks macronutrients instead — namely protein, fat, and carbohydrates. This allows for much more flexibility since all foods can be enjoyed as long as they fit into your macros for the day.

Here are the basic principles of IIFYM, details on how to follow it, and the pros and cons of this approach.

The IIFYM diet involves calculating the amount of protein, fat, and carbs to be eaten each day in order to meet your weight goals. Food choices are tracked and adjusted as needed in order to stay within these macros.

IIFYM is a new spin on dieting that focuses on macronutrients rather than calories.

Macronutrients, or macros, are the four types of food molecules the body can break down for energy. Three types of macronutrients are tracked in IIFYM:

• Protein, which has 4 calories per gram.
• Carbohydrates, which have 4 calories per gram.
• Fat, which has 9 calories per gram.

Following the IIFYM diet is pretty simple, and only requires a few steps:

Calculating your macros: Calculations are used to determine how many grams of protein, carbs, and fat you need each day in order to meet your weight goals.

Meeting your macros: Once you know your macros, you just need to stay within them each day. Food intake is tracked and adjusted as needed.

Online or manual calculations are used to determine the appropriate number of calories needed to meet your weight goal. Then, the ideal ratio of macronutrients is determined based on your current body weight and allowed calories.

Calculate your basal metabolic rate:

Standardized equations are used to determine how much energy your body uses at rest, based on age, sex, height, and weight. This is known as your basal metabolic rate or BMR.

Adjust for activity level:

The BMR is multiplied by an activity factor to increase calories based on your activity level. This is known as your total daily energy expenditure or TDEE.

Adjust based on weight goals:

If you want to lose weight, reduce your calorie intake by 15–25%. If weight gain is the goal, increase calories by 5–15%.

Determine your macros

Protein intake should be between 0.7–1.0 grams per pound of body weight. Fat intake should be between 0.25–0.4 grams per pound of body weight. All remaining calories are allotted for carbs.

Foods High in Protein

• Animal meats, like beef, chicken, lamb, pork, and turkey
• Dairy products, like cheese, milk, whey protein, and yogurt
• Eggs
• Legumes, like beans, lentils, peanuts, peas, and soy
• Nuts
• Quinoa
• Seafood, like fish and shellfish

Foods High in Fats

• Avocado
• Egg yolks
• Fatty fish, like salmon, sardines, and anchovies
• Full-fat dairy products, like cheese, cream, whole milk and yogurt
• Mayonnaise
• Nuts and nut butter
• Oils from fruits, nuts, and seeds
• Olives
• Seeds, like chia and flax

Foods High in Carbs

• Bread, cereals, pasta and baked goods
• Legumes, like beans, lentils, peanuts, peas, and soy
• Grains, like oats, wheat, barley, rye and rice
• Fruits, especially bananas, plantains, mangoes, and apples
• Pseudocereals, like amaranth, buckwheat, millet, quinoa, teff, and wild rice
• Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn

While tracking is important, there is no need to stress about hitting your macros exactly every single day.It’s generally easier to meet your macros by eating a whole-foods diet with plenty of produce. Exercise is recommended, but not required.

Benefits

• IFYM is a flexible alternative to traditional dieting. Since all foods are allowed, 
• many people find it easier to stick to, increasing the likelihood of reaching their goals.
• It’s Flexible and Easier to Stick To
• It Helps You Achieve Your Weight Goals
• IIFYM is a flexible dieting option

for people who want to lose weight and build muscle mass without feeling overly restricted.

It involves calculating how many grams of protein, fat, and carbohydrates you need to eat each day, then tracking your food intake to make sure you meet these macros.

However, IIFYM does not track micronutrients, and may not be suitable for people with certain medical conditions or those who are at risk of an eating disorder.

Some people find it difficult to keep weight off long term, and may benefit from working with a nutrition professional for more guidance and support.

Since all foods can be enjoyed on IIFYM, many people find it less restrictive and easier to stick to than other diets. It can be a great option for those looking for flexibility and balance while achieving their weight loss goals.

Downside

While IIFYM is flexible, it’s still a diet. It’s important to ensure you are getting enough micronutrients on this plan and to seek professional guidance as needed. IIFYM may not be appropriate for everyone, especially people with serious medical conditions.

Does Not Take Health Conditions Into Account

No Emphasis on Micronutrients

Bottom line

No matter how you eat, the rules of fueling your body in a healthy way remain the same.

Done right, IIFYM can support a balanced diet that leaves room for your favorite less-healthy foods, in moderation.

And, if you're consistently eating a caloric deficit within the guidelines of what's healthy, the method can be an effective, sustainable way to lose weight. But, it's still important to follow basic healthy eating guidelines.

Be sure to focus on food quality, with an emphasis on vegetables, fiber, and high-quality protein, choosing whole foods over heavily processed foods.

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