“If Your food comes from a plant or natural source- eat it, If it comes from a processing plant quit it!” Its time we go back to our natural ways of eating food and treat our food like food instead of broken nutrients.

Action focused on intent is better than action focused on outcome-Quotes Lord Krishna!
May 6, 2018
My perspectives on Patanjali Yogsutra, article 15- The objectless meditation to dissolve the invisible walls around ourselves built due to unawareness.
May 16, 2018

Nutritional supplements are exactly as the name suggests, supplements to a healthy, nutritious diet. One should not take nutritional supplements in the hope that they will make up for a poor diet and lack of exercise, because they will not! There are some nutritional supplements including some vitamins and minerals, as well as other nutrients that one can use in addition to a healthy diet to promote optimal health.

Dietary supplements are products designed to augment your daily intake of nutrients, usually the vitamins and minerals. The fact that I am trying to highlight here is that supplements are to augment i.e., to increase the quality and nutrition in our good diet regime.

Most dietary supplements are safe, and some of them offer actual health benefits and are safe as long as you follow the label instructions, but large doses of certain nutrients can have strong biological effects on the body.

While that may be beneficial in some cases, there are times when taking large doses of individual supplements can be dangerous.

  1. The fat-soluble vitamins A and D can build up to toxic levels in your body when taken in large doses over extended periods of time. Vitamin B-6 is a water-soluble vitamin, so your body doesn’t store it as efficiently as a fat-soluble vitamin, but prolonged use of vitamin B-6 in large amounts can cause nerve damage. Large doses of vitamin C may cause diarrhea.
  2. Mineral supplements can also be dangerous. For example, selenium, boron, and iron supplements can be toxic in large amounts.
  3. Some dietary supplements can interact with prescription medications, or even with each other, and some supplements are supposed to be avoided before undergoing surgery.
  4. The problem is that many vitamin and mineral supplements are manufactured synthetically with chemicals and do not come straight from their natural sources. They are made to mimic the way natural vitamins act in our bodies. They lack the transporters and co-factors associated with naturally occurring vitamins because they have been “isolated.” The Organic Consumers Association emphasizes that isolated vitamins cannot be used or recognized by the body in the same way as the natural version
  5. Despite being labelled ‘natural’, over 90 per cent of vitamin supplements on sale are synthetic.

New evidence is emerging that these unnatural forms of vitamin could do more harm than good.

Some studies have alarming results,

In 2011, the Iowa Women’s Health Study of over 38,000 women found the use of multivitamins was associated with a 2.4 per cent increased risk of death.

Thus, For the best of both worlds, the source of these nutrients is important. Usually it is best to try to get these vitamins and minerals and nutrients from food instead of supplements.

Fruits, vegetables and other healthy foods contain nutrients and other substances not found in a tablet, which work together to keep us healthy. We can’t get the same synergistic effect from a supplement.

Let us have a brief look over the natural food sources of nutrients:


Nutrient Function Source
Carbohydrates Broken down to glucose to fuel the body.

Stabilizes blood sugar

Whole grains


Vegetables like potato, sweet potato, cantaloupe, pumpkin etc

Proteins Forms new muscle

Creates enzymes and hormones




Fats Provides energy

Protects organs from damage

Boosts absorption of vitamins



Fortified butter


Flax seeds


Vitamin A Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin Winter/butternut squash

Sweet potato

Vegetables like Kale, Carrots,

Broccoli, cantaloupe, red bell peppers, green peas, Spinach

Cod liver oil

Raw whole milk (full-fat), cheese and butter

Nuts like Dried apricots

Mangoes, Peaches, Papaya

Spices/herbs like basil and paprika.

Vitamin C

(Ascorbic acid)

IT is an antioxidant that promotes healthy teeth and gums.

It helps the body absorb iron and maintain healthy tissue.

It also promotes wound healing.

Lemon and citrus fruits


Indian gooseberry (Amla)

Vitamin D Necessary for absorption of calcium

Strengthens bone health

Influences muscle function

Early morning sunlight!



Vitamin E


It is an antioxidant.

It helps the body form red blood cells and use vitamin K.


Raw Seeds

Mustard Greens.


Turnip Greens.


Plant oils



Vitamin K Necessary for blood coagulation.

It is important for bone health.

Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.

Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage

Vitamin B1


It helps the body cells change carbohydrates into energy. important during pregnancy and breastfeeding.


It is also essential for heart function and healthy nerve cells.



Green peas



Roasted soy seeds


Potato with skin

Wheat germ juice


Seeds like sunflower

Vitamin B2


Works with the other B vitamins. It is important for body growth and the production of red blood cells.



Natural yogurt.




Vitamin B3



 It is a B vitamin that helps maintain healthy skin and nerves.

It also has cholesterol-lowering effects at higher doses.



Green peas

Sunflower seeds


Vitamin B5

(Pantothenic acid)

It is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol Mushrooms



Sunflower seeds

Sweet potato

Vitamin B6


Vitamin B6 helps form red blood cells and maintain brain function.

Helps in chemical reaction of protein

Vegetables like potato, sweet potato, bitter gourd, carrot



Whole wheat products

 Vitamin B7


It is essential for the metabolism of proteins and carbohydrates,

It is important in the production of hormones and cholesterol

Vegetables like ike green peas, broccoli, cabbage, cauliflower, sweet potatoes, and green and leafy vegetables like spinach

Fruits containing biotin include bananas, avocados, strawberries, raspberries, watermelon, and grapefruit.

Grains like oats, soybeans, wheatgerm, lentils, split peas, bran, and unpolished brown rice

Nuts like almonds, pecan, peanuts and walnuts

Vitamin B9


It works with vitamin B12 to help form red blood cells.

It is needed for the production of DNA, which controls tissue growth and cell function.

Any woman who is pregnant should be sure to get enough folate as this forms folic acid.


Citrus fruits.

Whole grains.

Green leafy vegetables.






Vitamin B12 It is important for metabolism. It also helps form red blood cells

Maintains the central nervous system.


Butter milk

Cottage cheese(Paneer)





Calcium Necessary for bone health

Involved in muscle contraction, nerve function and blood flow

Dairy products

Green leafs

White beans



Iron Iron is an important component of haemoglobin, the substance in red blood cells tha carries oxygen from your lungs to transport it throughout your body.

Iron is also necessary to maintain healthy cells, skin, hair, and nails,

Green vegetables like spinach, silver-beet and broccoli.

Lentils and beans.

Nuts and seeds.

Whole grains rains like wheat, brown rice and fortified breakfast cereals.

Dried fruits

Organic jaggery


Sodium Regulates fluid balance and blood volume

Keeps nerves and muscles working

Natural salt






Potassium Maintains fluid balance

Stabilizes blood pressure

Necessary for muscle contraction

Vital in heart health

Regulates body pH levels





Sweet potato


Chloride Chloride helps to keep fluids in balance.

Maintains the acid-base balance in the body.

Chloride is a part of hydrochloric acid in the stomach, which is essential for protein digestion.

Natural salt





Magnesium Magnesium is needed for more than 300 biochemical reactions in the body.

It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong.

It also helps regulate blood glucose levels and aid in the production of energy and protein.


Pumpkin seeds


Black beans


Dried figs

Yoghurt Banana

Black chocolate

Phosphorous Phosphorus is an essential mineral primarily used for growth and repair of body cells and tissues.

According to a study all body cells contain phosphorus, with 85 percent found in bones and teeth.

Together with calcium, phosphorus provides structure and strength

Potatoes with skin



Wheat germ




Milk and milk products like buttermilk, yoghurt, cottage cheese, processed cheese

Nuts and seeds

Dry fruits

Omega 3 & fatty acids Vital for brain health

Prevents heart disease

Chia seeds

Flax seeds


Amino acids They produce proteins.

Several amino acids produce neurotransmitters, but two well-known examples are the amino acids tryptophan and tyrosine. Tryptophan produces serotonin, which regulates your moods and makes the hormone melatonin. Tyrosine is used to synthesize norepinephrine and adrenalin.

Your body uses the amino acid arginine to make nitric oxide. Nitric oxide helps lower blood pressure by relaxing muscles in your blood vessels.

Three amino acids — glutamic acid, cysteine and glycine — combine to form glutathione, which is an antioxidant.

The amino acid histidine makes enzymes used to produce red blood cells and maintain healthy nerves. Tyrosine is needed to synthesize thyroid hormones.

Methionine makes SAMe, or S-adenosylmethionine which is essential for the metabolism of DNA and neurotransmitters.

Watercress and spirulina (which even exceed meat)


Leafy greens

Hemp seeds

Chia seeds


Sesame seeds

Sunflower seeds and sunflower butter

Almonds, Raisins & Figs





Bottom line, as mentioned in my Previous article, Indian food consists of all the ingredients for nutrition plus the taste!


Go back to your roots and simplify our life, stay Healthy and Happy!

For personalized diet or any queries on diet, get in touch with me at sahna@pravaahwellness.com.


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