Foods Rich in Vitamin B2 Riboflavin. Veg Recipes rich in Vitamin B2. Sometimes when we have eye or skin problems or mouth ulcers, the doctor prescribes a tiny Riboflavin tablet. What is this Riboflavin and why it is very important for our good health? In what ways can we stock up on this vitamin without popping pills? Well, it’s going to take you just a few more minutes to discover the magic of Riboflavin or Vitamin B2. Indeed, each of nature’s nutrients is a wonder ingredient for our body!

Vitamin B2, also known as Riboflavin, enables you to get usable energy from the foods you eat. Basically, it gets energy from the carbohydrates, protein and fat you eat and converts it into energy in the form of Adenosine Triphosphate (ATP). The breakdown of ATP frees energy, which can be used by the body's tissues, such as muscles.

It also enables the development and maintenance of red blood cells (RBCs) – another factor that contributes to your energy levels. The more red blood cells you have, the more energy you have. Athletes who exercise regularly need to be aware that heavy exercise can remove the Riboflavin from your body. Athletes with low RBC find themselves getting tired quickly and need to up their iron intake. Having a diet rich in Riboflavin can keep up the RBC count!

Since it is a water soluble vitamin, it is flushed out of the body daily, so it is important to replenish it in the body through diet to avoid any nutrient deficiencies. As it is required for the proper functioning of all the cells, consuming good sources of vitamin B2 is essential. 

How does Vitamin B2 work?

Vitamin B2 works in combination with other B vitamins. It is converted to folic acid and Vitamin B6 (pyridoxine) so that it can be used by the body.

11 Health Benefits of Riboflavin : 

1.     Maintains energy level

2.     Protects healthy skin and hair

3.     Promotes development and growth

4.     Increases blood flow

5.     Prevents diseases like migraine, dermatitis and arthritis

6.     Promotes healthy development of fetuses

7.     Protects the digestive tract 

8.     Offers a powerful punch of antioxidants

9.     Treats anaemia

10.   Helps prevent cancer

11.   Prevents AIDS/HIV

What happens if you are deficient in Riboflavin?

Usually, the Riboflavin deficiency is not very common because a lot of foods are good sources of riboflavin. But it can still occur in many individuals who are underweight and in the individuals who avoid milk and milk products and are choosy in eating vegetables.

Vitamin B2 also happens to be an Antioxidant, which prevents free radical damage and improves skin and eye health. It reduces the risk of cataract and glaucoma. Likewise, a deficiency of this nutrient can lead to blurred vision. Riboflavin can make our skin and hair healthy by maintaining collagen levels. This keeps away unsightly wrinkles too! Riboflavin is also required to regulate thyroid activity.

8 Symptoms of Vitamin B2 deficiency –

1.     Angular stomatitis, or cracks at the corners of the mouth

2.     Dry skin

3.     Anaemia

4.     Cracked lips

5.     Nerve damage

6.     Inflammation of the mouth and tongue

7.     Sore throat

8.     Changes in the mood such as increased anxiety and depression

People who drink excessive amounts of alcohol are at greater risk of vitamin B deficiency.

What is the daily requirements of Riboflavin?

As per Dietary Guidelines of NIN, the Recommended Dietary Allowances of Riboflavin for –

Men - 1.4 -2.1mg/day

Women - 1.1 – 1.7 mg/day

For Pregnant ladies the requirements increases by 0.2mg/day and for lactating women the requirement increases by 0.3mg/day

Best sources of Vitamin B2 –

You should be aware that it is not difficult to have a diet that is rich in vitamin B2. You can improve your vitamin B2 levels by cleaning up your diet and including some healthy ingredients your diet.

These are the food sources that you should be eating regularly:

If you are a non-vegetarian, you can definitely avoid your chances to get riboflavin deficiency by consuming – liver, beef and fish.

For Vegetarians,

6 Best Vegetarian sources of Vitamin B2

1.     Dairy products like milk, yoghurt and cheese

2.     Eggs

3.     Green leafy vegetables (spinach, Kale)

4.     Whole grains (Barley, Bajra, Jowar, whole wheat flour and wheat germ)

5.     Beans and legumes

6.     Nuts and seeds(Almonds, Walnuts, pistachios, Sesame Seeds and sunflower seeds)

Also a lot of cereals and their products can be fortified with riboflavin to meet the daily requirements.

All these sources can be incorporated in your daily diet in many interesting ways, ranging from a porridge to salads to a healthy snack. Here we share some of our recipes rich in vitamin B2 which will definitely help you improve your health.

This makes it pretty clear that Riboflavin is quite an essential nutrient that should not be ignored while making food choices. While supplementing with Vitamin B can be of help to some extent, it is always best to aim to consume a lot of whole foods that naturally have Riboflavin and other key nutrients so that you can fulfill your requirements from diet!

Enjoy our Foods Rich in Vitamin B2 Riboflavin. Veg Recipes rich in Vitamin B2. and other B Vitamin recipe articles below. 

B Vitamins recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B6 Diet recipes
Vitamin B9 Rich Folate recipes

folate rich Indian recipes. Sometimes, when you complain of fatigue, skin problems or palpitations, the doctor prescribes folic acid tablets. When women are pregnant too, they are prescribed to take folic acid. What is this nutrient, and why is it important for you?

Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It also helps prevents DNA changes that might cause cancer. Adults and grown-up kids need 100 mcg of this vitamin every day. Its deficiency is known to cause megaloblastic anaemia in both adults and children. This is accompanied by symptoms like fatigue, palpitations, change in skin colour and shortness of breath.

It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Consuming enough folate before and during pregnancy helps to prevent major birth defects concerning the baby's brain. Along with foods rich in folate, you should take a folic acid tablet (synthetic form of folate) every day while you are trying to get pregnant and until you are 12 weeks pregnant.

Foods High in Vitamin B9 Folate

10 Functions of Folate or Vitamin B9

Folate Rich Veg Recipes

We have a good collection of folate rich Indian recipes. There are several good sources of folate, which you can include in your daily diet to prevent its deficiency. All these wonderful ingredients can be cooked into tasty dishes that the whole family will enjoy. Here are some of the popular folate-rich ingredients and our favourite recipes using these.

1. Kabuli Chana, cooked :
Try the Antioxidant, Protein Rich Healthy Lunch Salad

2. Chana Dal (split Bengal gram), cooked :
Go for the Chana Dal Pancakes

3. Chawli beans (cow peas), cooked :
You will love the Chawli Bean Subzi, Black Eyed Bean Salad, (Chawli and Mixed Vegetable Salad)

4. Yellow moong dal (split yellow gram), cooked :
Try the Spicy Yellow Moong Dal, Gehun ki Bikaneri Khichdi

5. Urad Dal (split black lentils), cooked :
Go for the Healthy Urad Dal with Spinach

6. Gavarfali (cluster beans) :
Try the Gavarfali ki Sukhi Subzi

7. Palak (Spinach) :
Start off with the Spinach Soup with Garlic

Looks like you are going to have a delicious time upping your folate intake! What fun!

Here is a detailed list of 20 Foods High in Vitamin B9 Folate

Enjoy our folate rich Indian recipes and other Vitamin recipe articles below.  

B Vitamins recipes
Vitamin A Rich Recipes
Vitamin A Rich Healthy Eyes recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B6 Diet recipes
Vitamin C Juices recipes
Vitamin C Rich Smoothies and Milkshakes recipes
Vitamin E Rich Recipes for Hair Growth recipes
Vitamin K Diet recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes

Vitamin B3 or Niacin is a water-soluble vitamin which include both nicotinic acid and nicotinamide. It has many robust health benefits. It works in close association with vitamin B1 (thiamine) and vitamin B2 (riboflavin) in cell metabolism and helps in energy synthesis.

1. Helps in cell metabolism and helps in energy synthesis.
2. Brain functioning and improving mental health
3. Healthy skin formation and thus preventing wrinkles and skin diseases
4. Maintaining healthy nervous system
5. Treating high blood cholesterol levels
6. Reducing high blood pressure
7. Treating diabetes

Want to include them in your diet?  Try making these ingredients a must add-on to your diet.

A nutritious diet which comprises of variety of whole cereals, pulses and healthy nuts doesn’t lead vitamin B3 deficiency. However in extreme cases the deficiency is termed as Pellagra. Symptoms of vitamin B3 deficiency include fatigue, weakness, skin problems, diarrhea and sometimes depression.

Make the utmost benefit of our tried and tested recipes shared herewith to ensure your daily intake of vitamin B3.

A word of caution! Since vitamin B3 is a water soluble vitamin, when cooking with grains, pulses and dals, do not wash them too many times. This would result in loss of vitamin B3 in the drained out water.

B Vitamins recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B6 Diet recipes
Vitamin B9 Rich Folate recipes

Vitamin B12 Foods for Vegetarian, Indian Cobalamin Rich Foods list. The main sources of Vitamin B12 for vegetarians is eggs, milk, curds and paneer. So have more raita, include more punjabi paneer recipes, have some chaas, low fat chaas. 

What is Cobalamin?
Vitamin B 12, also known as cobalamin, is one of the last members of B-complex vitamins discovered in 1948. It is red in colour and mainly contains cobalt. Besides cobalt, it contains carbon, oxygen, phosphorus and nitrogen.

Top 4 vegetarian sources of vitamin B12

Eggs are the best source of Vitamin B12 for vegetarians. You can try an egg roll recipe as a snack. For paratha lovers there is egg paratha recipe or egg bhurji paratha. There is egg dosa , hard boiled eggs, fried egg recipe , sunny side up eggs and deviled eggs for breakfast . With your meals you can have egg curry and egg biryani recipe. 

3 main functions of Vitamin B12, Cobalamin

1. The production of red blood cells (RBC) which carry oxygen and nutrients to all parts of our body.
2. Overall growth and development of the body.
3. The normal functioning of all the cells, especially those of the bone marrow, nervous system and GI tract.
 

A low level of Vitamin B12 have characterized symptoms like lethargy loss of appetite, headache, sore tongue, weight loss, nervous system abnormalities and tingling of extremities. Serve deficiency leads to Megaloblastic anaemia.

A little effort in trying a few of our vegetarian recipes rich in Cobalamin will help pure vegetarians make up for their vitamin B12 requirement partly.

B Vitamins recipes
Vitamin A Rich Recipes
Vitamin A Rich Healthy Eyes recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B6 Diet recipes
Vitamin B9 Rich Folate recipes
Vitamin C Juices recipes
Vitamin C Rich Smoothies and Milkshakes recipes
Vitamin E Rich Recipes for Hair Growth recipes
Vitamin K Diet recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes

Zinc Rich Foods

Zinc is a trace mineral which is required in small quantities by the body but found in every cell of the body. It is more concentrated in muscles and bones. The semen and prostate gland in men also contain significant amounts of zinc.

10 Reasons to have Zinc in your diet:

1.	Immunity : Help in building immunity
2.	Good for Skin: It is involved in collagen synthesis and thus helps repair skin. It maintains skin integrity as well as slows the aging process
3.	Antioxidant: Acts like an antioxidant and fights the harmful free radicals
4.	Fights Cancer: Acts as anti-inflammatory agent and also aids in fighting cancer
5.	Hormone Production: Involved in energy metabolism and hormone production including testosterone in males and female sex hormones involved in releasing of egg from the ovaries.
6.	Pregnancy : It is essential for rapid growth of cells during pregnancy.
7.	Hair : Promotes hair strength.
8.	Diabetic Friendly : It helps control diabetes by aiding in blood sugar regulation.
9.	Good for Heart : It helps reduce inflammation and thus promote heart health.
10.	Good for Eyes: It is essential to treat night blindness. Zinc helps in the activity of an enzyme in our body that helps produce vitamin A, which is useful in treating night blindness.

The main symptoms of zinc deficiency are
• Reduce concentration
• Rough skin
• Hair loss
• Loss of appetite
• Fatigue
• Fragile bones
• Growth retardation

The RDA (Recommended Dietary Allowance) for Indians is

Group	RDA for zinc (mg/d)
Adult Man	12
Adult Woman Adult Woman (Pregnant / Lactating)	10 12
Children (1-3 yrs) (4-6 yrs) (7-9 yrs) (10-12 yrs) (13-15 yrs) (16-17 yrs)	5 7 8 9 11 12

The major vegetarian sources of zinc are
1. Pumpkin Seeds are extremely high in Zinc and best eaten raw as roasting them can deplete some of the zinc intake. Also Sesame Seeds are high in Zinc. Try Tahini Paste and Tahini Dip
2. Nuts like Almonds, Cashewnuts, Sesame Seeds, Peanuts and Walnuts.
3. Whole grains like Bajra, Barley, Jowar, Ragi (Nachni), whole wheat etc. Refining leads to loss of zinc. So avoid maida and its products.
4. Pulses like Chick Peas (kabuli chana), chawla, Moong, Rajma Soya etc.
5. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc.
However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets.

For a complete list of Zinc rich foods, see High Zinc Veg Food Sources

What food to eat and avoid for treating Malaria, Indian Diet for Malaria. Malaria is a disease caused by the transmission of Plasmodium parasite transferred by female Anopheles mosquito. When an infected mosquito bites a healthy person, it transfers the parasite into his/her body. This parasite travels to the liver and multiplies. After a few days they are then released into the blood stream where they start attacking the red blood cells (RBC). Other causes of malaria are from pregnant women to unborn child, through blood transfusions and by using sharing needles for blood tests or injections.

Since the parasites takes time to multiply, in most cases the symptoms are not seen immediately. Usually this incubation period for cells to multiply is between a week to 4 weeks but it is quite possible that the parasite may remain dormant upto a year too . Once the incubation period is over and the cells have multiplied in the liver and attacked the hosts body the following symptoms are most commonly seen:

• Fever, the pattern varies with each person
• Sweats, followed by reversal to normal temperature
• Chills
• Body aches
• Fatigue
• Abdominal pain
• Headache
• Nausea accompanied with vomiting at times
• Diarrhea

Malaria can be life threatening in extreme cases. It can cause complications like failure of liver or kidney, Anemia due to destruction of RBC, Cerebral Malaria if the cells have reached the brain, breathing problems if the lungs have been attacked or even low blood sugar.

Of course, Malaria is a disease which has to be treated with medications depending on the person infected. However a few dietary measures will help you sail through this disease with ease. Since the person’s immune system is attacked by the parasite, the main focus should be boost immunity and enhance the ability to fight disease while not putting any extra load on kidney, liver and digestive tract.

13 important dietary pointers in mind for Malaria Diet 

1. Hydrate yourself well with boiled water. Coconut water is equally beneficial. Try Coconut Water with Coconut Meat.

2. Drink plenty of juices like orange juice and grapefruit juice in the initial stages. This should be followed by other fresh fruits like strawberry, sweet lime, kiwi, grapes, papaya, melon, berries, pineapple etc. They help you rejuvenate and build immunity too. Papaya Pineapple Juice, Pear and Pomegranate Juice and Muskmelon and Orange Juice are some tried and tested recipe ideas. Once you have recovered a little, prefer whole fruits to gain the utmost nutrient benefit. Try Pear and Pomegranate Salad then.

3. Opt for a variety of soups too. They are quite pleasing to the system. Try recipes like Broccoli Broth and and Carrot and Bell Pepper Soup. 

4. Once you are recovering follow a balanced diet of whole grains, fruits, vegetables and healthy nuts like walnuts and almonds in moderation.

5. Amongst the vegetables prefer Antioxidant rich veggies like Broccoli, Capsicum, Cabbage, Carrots etc. They work towards building a strong immune system.  Vegetable and Basil Soup and Vegan Salad are classic examples of how you can cook and serve antioxidant rich recipes. Sometimes even a simple delicacy like Dahi Bhindi ki Subji is also very soothing and pleasing.

6. During fever concentrate on simple, non-spicy foods which gives enough carbohydrate and protein like  rice porridge and complete protein like Moong Dal Khichdi.

7. Try to add steam veggies with not too much spice and oil to your daily diet. You can also add easily add veggies to your bowl of khichdi like done by us in recipes like Masoor Dal and Palak Khichdi. 

8. Dals and pulses also should form an important part of your diet. They are very much necessary to make up for the tissue loss. Try wholesome recipes like Hearty Red Lentil Soup and Urad dal and Vegetable Appe.

9. Focus on protein as it’s required in the synthesis of immune bodies. Prefer curds, buttermilk or Salted Lassi . Consume milk in moderation if it suits you.

10. Add omega-3 to your diet by way of flax seeds, walnuts, chia seeds as this helps to reduce inflammation in the body. One of the most easiest way to add omega- 3 along with protein to you diet is by way of Flax Seed Raita.

11. Once you have recovered to some extent, do not miss out on adding greens to your diet as anemia may persist. Try recipes like Methi Paratha and Ragi and Corinader Uttapa.

12. Do not include high fibre whole grains in huge quantities in the beginning. Focus more on fruits, vegetables, water and electrolytes. In advanced recovery stage follow a balanced diet of whole grains, fruits, vegetables and healthy nuts like walnuts and almonds in moderation. Try one dish meal like Nourishing Oats Moong Dal and Vegetable Khichdi.

13. Add spices gradually to your diet.

Foods to be avoided during malaria

We have listed what foods to avoid during malaria. 

Here are a few of our tested recipes to help you recover from Malaria soothingly.

Enjoy our What food to eat and avoid for treating Malaria, Indian Diet recipes for Malaria below. 

Thalassemia recipes
Recipes to treat Vomiting recipes
Manganese Diet recipes
Gout Diet recipes
Diet for Dialysis recipes
Fatty Liver Diet recipes
Arthritis Diet recipes

Recipes for Dialysis Diet Kidneys are a pair of important organ of our body mainly responsible for the removal of wastes and maintenance of fluid balance in our body. When the kidneys stop functioning or fail completely as it is termed as, the waste products build up in the body and hence dialysis is suggested by doctors. Dialysis is procedure which replaces the kidneys functions and filters the unwanted wastes from the body.

The two types of dialysis are hemodialysis and peritoneal dialysis. Weather former or later option is chosen by the patient, following a good dietary regime definitely helps avoid any further complications and help one live a superior life. The major nutrients to focused in a dialysis diet are sodium, potassium, phosphorus and fluid intake. The key here is to restrict the intake of all of these 4 nutrients and monitor your fluid intake closely with your doctor or a nephron dietitian.

4 Nutrients to Restrict for Dialysis

1. Sodium : It is necessary for maintaining blood pressure and fluid balance in the body. However since kidneys are unable to filter the excess sodium , it leads to high blood pressure, water retention and swelling on face, legs and hands and put a stress on the heart. Salt is one of the highest sources of sodium intake. Discuss with your dietitian on the amount of salt allowed per day.In general, avoid the ready-to-eat foods, pickles, bread, cheese, aerated drinks, papad, butter, biscuits, soy sauce and readymade masalas. Savour your food with herbs and other spices instead.

2. Potassium : The most important function of potassium is to control the functioning of nerves and muscles. The excess potassium build up puts the heart at risk. It can cause irregular heartbeats and heart failure. Hence potassium restriction is necessary. Most fruits and vegetables are a good source of potassium. Avoid mango, banana, potato, avocado, plum, melon, sweet potato, spinach, kale, mushroom, kiwi, broccoli and dairy products. However if you wish to use the vegetables mentioned in the ‘No’ list, one option is to follow the procedure of leaching . It involves removing some amount of potassium by soaking in water. Peel them and soak in water for an hour. Cut them and again soak in water for 4 to 5 hours and drain them. Wash them with water and cook them in excess water and drain that water again.

3. Phosphorus : is a mineral which works closely with calcium to build strong bones and with B vitamins to maintain normal heart rate. Since excess phosphorus is not always removed by dialysis, keeping a track of what you eat becomes very important. Foods rich in phosphorus are dairy foods, chocolate, nuts, soya and whole grains like oats, whole wheat, bajra, jowar etc. along with pulses and dals. Amongst dals masoor dal in limited quantities is suggested. Since most foods are a good source of phosphorus people undergoing dialysis are often supplemented with phosphate binders which prevent its build up in the blood by avoiding the absorption from food. Talk to your doctor about these binders and follow the prescription to the core. Excess phosphorus can lead brittle bones and some heart problems.

4. Fluids : One major function of kidneys is to remove waste by way of urine. When this is hampered, excess fluids in the blood leads to water retention (called edema) usually seen in the hands and feet. This may even lead to breathlessness. Some amount of excess fluid is removed during dialysis, but again removal of all of the excess fluid doesn’t get accomplished by dialysis. Hence it is truly essential to monitor the amount of water you drink. Do follow the suggestions mentioned by your doctor / dietitian. This limited amount should be enough to keep you well hydrated.

Overall these vegetables and fruits are the best to opt while on dialysis :

	Fruits you can have when on Dialysis
1.	Apple
2.	Lemon
3.	Strawberry
4.	Pineapple
5.	Grapes
6.	Cranberries
7.	Guava
8.	Papaya

	Vegetables you can have when on Dialysis
1.	Brinjal
2.	Capsicum
3.	Cabbage
4.	Bottle gourd
5.	Tendli
6.	Zucchini
7.	White radish
8.	Onion
9.	Lettuce
10.	Cucumber
11.	Round gourd

B Vitamins recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B9 Rich Folate recipes

Vitamin K Diet, Recipes, Benefits + Indian Foods Rich in Vitamin K

Vitamin K Diet, Vitamin K Recipes, Benefits + Foods Rich in Vitamin K. Vitamin K is a fat soluble vitamin so cook your Vitamin K rich foods in a healthy oil to absorbed. Try our grilled broccoli recipe which is grilled with some olive oil. 

What is Vitamin K?

Vitamin K is a fat soluble vitamin which has a key role in blood clotting and bone metabolism. It is necessary for the formation of prothrombin by the liver. Prothrombin is the normal constituent of the blood which helps in blood clotting on direct contact with air and thus prevent excessive bleeding.

Vitamin K and Bone Metabolism

Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K is a fat soluble Vitamin which means it is absorbed in the body in the presence of fat. So have your Kale with some olive oil or cook your Spinach in oil. Enjoy our kale masoor antioxidant salad recipe which is tossed with olive oil.
Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis.

Vitamin K1 and Vitamin K2

Vitamin K is essentially a group of 2 compounds - Vitamin K1 and Vitamin K2. Vitamin K1 is obtained from vegetables, especially the greens while vitamin K2 is obtained from meat, eggs, dairy products like cheese and bacteria synthesized in the gut. Most of this vitamin is derived from these bacteria’s and hence our blood vitamin K levels depend on how healthy our gut is. Try our egg paratha recipe, sunny side up eggs recipe or scrambled egg recipe to to up your Vitamin K. 
A deficiency of this vitamin is usually not seen. However, if it persists, doses of vitamin K help in improvising the blood clotting function.

USDA recommends 120 mcg/day of vitamin K for adults.

17 Indian Foods Rich in Vitamin K

Enjoy our Vitamin K Diet, Vitamin K Recipes  and other Vitamin recipe articles below.