Vitamin K-rich Food
Vitamin K1 is present in green leafy vegetables, olive oil, lettuce, cabbage, cauliflower, eggs, meat, cheese, curd and fermented soya bean products. In case if the vitamin K containing food is not taken in adequate amount, it can lead not only to vitamin K1 deficiency but can cause deficiency of K2 and the body would not have enough vitamin K1 to convert into vitamin K2. Gut bacteria, biochemical reaction within cells and food provide us with different form of vitamin K2. K2 can also be obtained from meat, eggs, and fermented food e.g. cheese, yogurt and fermented soy products.
Keeping Bread Fresh
Mold usually grows when bread slices are kept in humid and warm places with a lot of free air. If you place bread in a cool dry place with no supply of air (oxygen) mold will not grow. A good idea is to place bread in an airtight, sealed polythene bag and then place it in an air tight jar at a cool place preferably in the fridge.
High Blood Pressure
It is important for her to take a low sodium diet as sodium plays a role in increasing blood pressure. Food high in starch and fibre e.g. fruits, vegetable, peas, beans and whole grain cereals are good for her. There is some evidence that uptake of potassium helps to lower the blood pressure. Eating potassium-rich food like spinach, cucumber, carrots, tomatoes, radish, beans and garlic can help to lower the blood pressure. Apart from providing high potassium, radishes also lower the blood pressure by acting as a diuretic (increases the rate of urination). Similarly, apart from potassium, allicin a compound present in garlic helps in lowering the blood pressure. Besides this,
having high potassium carrots (beta carotene) and tomatoes (lycopene) are sources of antioxidants, a group of compounds that protect the body from harmful effects of toxic compounds produced during the process of oxidation and is also helpful in lowering the risk of heart diseases. It is preferable to eat the vegetable in raw form. Recent research shows that beetroot when eaten raw has blood pressure lowering quality by virtue of its nitrate content. Adding beetroot in salad may be a good way to eat beetroot in raw form. Recent studies suggest losing weight has some effect on lowering the blood pressure. Uptake of low calorie diet with regular walk may be helpful in reducing weight.
Different Food Groups
Food group quantity/ per day
Fruits 2 cups (4 servings)
Vegetable group 2.5 cups ( 5 servings)
Grain group 6 ounce equivalent
Whole grains 3 ounce equivalent
Other grains 3 ounce equivalent
Meat and beans 5.5 ounce equivalent
Milk group 3 cups
Oils group 24 gram or 6 tablespoon
Uptake of above mentioned food items in the quantity mentioned earlier would provide around 1733 kilo calories and you can have 267 kilo calories on consuming other food items.
Variety Of Food
It is necessary to have a variety of food every day. You should have a daily diet plan based on some food from vegetable group, fruits group, grain group, meat and beans group, milk group and oils. It is preferable to eat a variety of food using varied food items every day. Pulses are a source of proteins, carbohydrates, e.g. soluble fibre, vitamins and minerals whereas rice provides carbohydrates, proteins, fats, dietary fibre, thiamin vitamin B1, riboflavin vitamin B2, niacin vitamin B3, sodium, potassium, phosphorus, calcium and a human body needs far more than this to stay healthy. Actually body requires a large variety of nutrients and not a single food item has all those nutrients present in it. Food has been divided into six groups on the basis of their nutritional composition. Even within a food group nutritional composition of each food item varies from the other e.g. certain nutrients are present in one type of food item but absent in the other food item within the group. To ensure that the body may get the nutrients required to stay healthy, it is recommended to have a diet per day based on six food groups and vary the day to day meal menu.
Biotin-rich Diet
It is very true that many nutrients of food products are destroyed during processing including the process of cooking. However, biotin is comparatively resistant to heat. It is also resistant to light and exposure to oxygen but sensitive to strong acidic condition. Biotin is bound to sugar protein molecule (glycoprotein called avidin) in eggs. On eating the raw eggs, biotin in the bound form cannot be absorbed in the body. The process of cooking separates the biotin from avidin protein. Hence, to get biotin from eggs it is important to eat cooked eggs.
Vitamin K1 is present in green leafy vegetables, olive oil, lettuce, cabbage, cauliflower, eggs, meat, cheese, curd and fermented soya bean products. In case if the vitamin K containing food is not taken in adequate amount, it can lead not only to vitamin K1 deficiency but can cause deficiency of K2 and the body would not have enough vitamin K1 to convert into vitamin K2. Gut bacteria, biochemical reaction within cells and food provide us with different form of vitamin K2. K2 can also be obtained from meat, eggs, and fermented food e.g. cheese, yogurt and fermented soy products.
Keeping Bread Fresh
Mold usually grows when bread slices are kept in humid and warm places with a lot of free air. If you place bread in a cool dry place with no supply of air (oxygen) mold will not grow. A good idea is to place bread in an airtight, sealed polythene bag and then place it in an air tight jar at a cool place preferably in the fridge.
High Blood Pressure
It is important for her to take a low sodium diet as sodium plays a role in increasing blood pressure. Food high in starch and fibre e.g. fruits, vegetable, peas, beans and whole grain cereals are good for her. There is some evidence that uptake of potassium helps to lower the blood pressure. Eating potassium-rich food like spinach, cucumber, carrots, tomatoes, radish, beans and garlic can help to lower the blood pressure. Apart from providing high potassium, radishes also lower the blood pressure by acting as a diuretic (increases the rate of urination). Similarly, apart from potassium, allicin a compound present in garlic helps in lowering the blood pressure. Besides this,
having high potassium carrots (beta carotene) and tomatoes (lycopene) are sources of antioxidants, a group of compounds that protect the body from harmful effects of toxic compounds produced during the process of oxidation and is also helpful in lowering the risk of heart diseases. It is preferable to eat the vegetable in raw form. Recent research shows that beetroot when eaten raw has blood pressure lowering quality by virtue of its nitrate content. Adding beetroot in salad may be a good way to eat beetroot in raw form. Recent studies suggest losing weight has some effect on lowering the blood pressure. Uptake of low calorie diet with regular walk may be helpful in reducing weight.Different Food Groups
Food group quantity/ per day
Fruits 2 cups (4 servings)
Vegetable group 2.5 cups ( 5 servings)
Grain group 6 ounce equivalent
Whole grains 3 ounce equivalent
Other grains 3 ounce equivalent
Meat and beans 5.5 ounce equivalent
Milk group 3 cups
Oils group 24 gram or 6 tablespoon
Uptake of above mentioned food items in the quantity mentioned earlier would provide around 1733 kilo calories and you can have 267 kilo calories on consuming other food items.Variety Of Food
It is necessary to have a variety of food every day. You should have a daily diet plan based on some food from vegetable group, fruits group, grain group, meat and beans group, milk group and oils. It is preferable to eat a variety of food using varied food items every day. Pulses are a source of proteins, carbohydrates, e.g. soluble fibre, vitamins and minerals whereas rice provides carbohydrates, proteins, fats, dietary fibre, thiamin vitamin B1, riboflavin vitamin B2, niacin vitamin B3, sodium, potassium, phosphorus, calcium and a human body needs far more than this to stay healthy. Actually body requires a large variety of nutrients and not a single food item has all those nutrients present in it. Food has been divided into six groups on the basis of their nutritional composition. Even within a food group nutritional composition of each food item varies from the other e.g. certain nutrients are present in one type of food item but absent in the other food item within the group. To ensure that the body may get the nutrients required to stay healthy, it is recommended to have a diet per day based on six food groups and vary the day to day meal menu.
Biotin-rich Diet
It is very true that many nutrients of food products are destroyed during processing including the process of cooking. However, biotin is comparatively resistant to heat. It is also resistant to light and exposure to oxygen but sensitive to strong acidic condition. Biotin is bound to sugar protein molecule (glycoprotein called avidin) in eggs. On eating the raw eggs, biotin in the bound form cannot be absorbed in the body. The process of cooking separates the biotin from avidin protein. Hence, to get biotin from eggs it is important to eat cooked eggs.
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