Tired of popping too many pills to get your Vitamins and Minerals?
- They are Expensive
- Most don't work
- Some even have side effects
Here is how you can get all your Vitamins and Minerals from your diet
- They are Expensive
- Most don't work
- Some even have side effects
Here is how you can get all your Vitamins and Minerals from your diet
Don't get me wrong
I'm not against supplements
But it is always better to get your nutrition from the natural sources
And supplement the vitamins and minerals that are hard to get from the food
Let's dive in
I'm not against supplements
But it is always better to get your nutrition from the natural sources
And supplement the vitamins and minerals that are hard to get from the food
Let's dive in
Vitamin B complex
You get all your B complex vitamins from whole foods without any difficulty
Eat whole foods and you will be fine
Whole foods - Meat, Fish, Eggs, Oats, whole grains, potatoes, Milk and you are fine
But if you're a Vegetarian, You need to supplement with B12
You get all your B complex vitamins from whole foods without any difficulty
Eat whole foods and you will be fine
Whole foods - Meat, Fish, Eggs, Oats, whole grains, potatoes, Milk and you are fine
But if you're a Vegetarian, You need to supplement with B12
Vitamin C
Daily Goal: 90 mg
Why you need it:
Antioxidant
Absorption of Iron
Builds Collagen
How to get it: Super Easy
Drink 2 orange juice or
Eat one Mango or
Eat a cup of Strawberries or
Eat 50 -100 gm of broccoli or
Eat Spinach
The options are unlimited here
Daily Goal: 90 mg
Why you need it:
Antioxidant
Absorption of Iron
Builds Collagen
How to get it: Super Easy
Drink 2 orange juice or
Eat one Mango or
Eat a cup of Strawberries or
Eat 50 -100 gm of broccoli or
Eat Spinach
The options are unlimited here
Vitamin A
Daily Goal: 900 mcg
Why you need it:
Eye Sight
Immunity
Sperm Production
Important for fetal growth
How to get it:
Eat 25gm of Chicken/Goat Liver or
Eat 300gm of Paneer or
Eat 200gm Spinach like Popeye or
Eat 10 eggs like Vince Gironda or
Eat 2 large carrots
Daily Goal: 900 mcg
Why you need it:
Eye Sight
Immunity
Sperm Production
Important for fetal growth
How to get it:
Eat 25gm of Chicken/Goat Liver or
Eat 300gm of Paneer or
Eat 200gm Spinach like Popeye or
Eat 10 eggs like Vince Gironda or
Eat 2 large carrots
Vitamin D
Daily Goal: 600 IU
Why you need it:
Makes and maintains Bones
Absorption of Calcium and Phosphorous
How to get it:
Get Sunlight and your body makes Vit D
Eat just 100gm of fish like Mackerel, Anchovies, Sardines, and Salmon
Eat Eggs
Daily Goal: 600 IU
Why you need it:
Makes and maintains Bones
Absorption of Calcium and Phosphorous
How to get it:
Get Sunlight and your body makes Vit D
Eat just 100gm of fish like Mackerel, Anchovies, Sardines, and Salmon
Eat Eggs
Vitamin E
Daily Goal: 15 mg
Why you need it:
Vit E deficiency made rats sterile
Aphrodisiac
Beauty Vitamin
Antioxidant
How to get it:
1 or 2 Avocados and you reach 100% RDA
Other sources:
Sunflower seeds
Almonds
Eggs
Spinach
Daily Goal: 15 mg
Why you need it:
Vit E deficiency made rats sterile
Aphrodisiac
Beauty Vitamin
Antioxidant
How to get it:
1 or 2 Avocados and you reach 100% RDA
Other sources:
Sunflower seeds
Almonds
Eggs
Spinach
Calcium
Daily Goal: 1000mg
Why you need it:
Maintains Bones
Muscle contractions while Exercising
How to get it:
150 gm of Paneer gets you 100% RDA
Other sources:
Milk
Whey Protein
Eggs
Spinach
Daily Goal: 1000mg
Why you need it:
Maintains Bones
Muscle contractions while Exercising
How to get it:
150 gm of Paneer gets you 100% RDA
Other sources:
Milk
Whey Protein
Eggs
Spinach
Magnesium
Daily Goal: 400mg
Why you need it:
DNA and protein synthesis
ATP production - energy source
Blood clotting
Muscle contraction
How to get it:
100 gm Peanuts has 170mg Magnesium
Oats
Spinach
Okra
Mackerel
Avocado
I highly recommend you take Magnesium supplement
Daily Goal: 400mg
Why you need it:
DNA and protein synthesis
ATP production - energy source
Blood clotting
Muscle contraction
How to get it:
100 gm Peanuts has 170mg Magnesium
Oats
Spinach
Okra
Mackerel
Avocado
I highly recommend you take Magnesium supplement
Now, all this knowledge is useless if you can't design a diet out of it
Here is a sample meal I included to cover your
Vitamins
Minerals
Protein
Carbs
Fat
Fibre
Here is a sample meal I included to cover your
Vitamins
Minerals
Protein
Carbs
Fat
Fibre
Pre workout:
1 banana + coffee
Breakfast:
1 Whey Protein shake
3 scrambled eggs
Snack :
10 Almonds
10gm sunflower seeds
Lunch:
200 gm fish
50gm Chicken Liver
100gm rice
Snack:
1 orange
3 eggs
Dinner:
100gm Paneer + 50gm Spinach
Make that Palak Paneer
100gm Mashed Potato
1 banana + coffee
Breakfast:
1 Whey Protein shake
3 scrambled eggs
Snack :
10 Almonds
10gm sunflower seeds
Lunch:
200 gm fish
50gm Chicken Liver
100gm rice
Snack:
1 orange
3 eggs
Dinner:
100gm Paneer + 50gm Spinach
Make that Palak Paneer
100gm Mashed Potato
The above diet has 1900 calories
150gm Protein
90gm Carbs
You can add another Protein shake
You can add Chicken
You can make vegetable salad with carrot, broccoli, capsicum, cucumber, tomatoes, pineapple, pomegranate etc
And Supplement with Magnesium Glycinate
150gm Protein
90gm Carbs
You can add another Protein shake
You can add Chicken
You can make vegetable salad with carrot, broccoli, capsicum, cucumber, tomatoes, pineapple, pomegranate etc
And Supplement with Magnesium Glycinate
Superfoods you must include in your diet:
1. Fish - Mackerel, Anchovies, Sardines, Salmon
2. Meat
3. Eggs
4. Chicken or Goat Liver
5. Broccoli
6. Spinach
7. Avocado
8. Paneer
Include these foods and you will never be Vitamin and Mineral deficient
1. Fish - Mackerel, Anchovies, Sardines, Salmon
2. Meat
3. Eggs
4. Chicken or Goat Liver
5. Broccoli
6. Spinach
7. Avocado
8. Paneer
Include these foods and you will never be Vitamin and Mineral deficient
I hope you've found this thread helpful.
Follow me @BhavanChad for more.
Show some love and Retweet the first tweet:
Follow me @BhavanChad for more.
Show some love and Retweet the first tweet:
π¨BREAKINGπ¨
EXTREME FAT LOSS CHALLENGE is here!
- Lose 8-10kg in 2 months
- No Gym
- No Metabolic Damage
- Only Awesome Results
Starts from Sep 1
Price goes to βΉ7k tomorrow
Join today at just βΉ 2500 per month
rzp.io
EXTREME FAT LOSS CHALLENGE is here!
- Lose 8-10kg in 2 months
- No Gym
- No Metabolic Damage
- Only Awesome Results
Starts from Sep 1
Price goes to βΉ7k tomorrow
Join today at just βΉ 2500 per month
rzp.io
Loading suggestions...