Food & Nutrition

Can I get all the required vitamins and minerals from plant-based food?

Yes, definitely, you can get all the vitamins and minerals from plant-based foods. You just need to take care of Vitamin D and Vitamin B12.

For Vitamin D, you must sunbathe without clothes or with white undergarments for 30 minutes each day.

Vitamin B12 is mostly found in animal food. But you don’t need to worry about it because your gut bacteria can produce a sufficient amount of Vitamin B12 in your body. So, for Vitamin B12, all you need is to take care of your gut bacteria.

They can produce a sufficient amount of vitamin B12 if they are healthy and you don’t eat any unhealthy foods like fried food, burnt food, excessively oily foods, and restaurant foods.

Also Read: How To Restore Gut Health Naturally

For the rest of vitamins and minerals, you must eat colorful fruits and vegetables on a daily basis. You should eat at least 3 to 5 fruits a day, each with a different color and type. For example:

Fruits’ Type Example
Pome Fruits Apples, Pears, Nashi (Asian pears), quince (Cydonia oblonga).
Citrus Fruits Orange, Grapefruit, Mandarins, Mosmi (sweet lime), Lemon, key lime, Pomelo, Bitter orange, Yuzu, Kaffir lime, Bergamot Orange, Citron, Kumquat, etc.
Stone Fruits Apricots, peaches, plums, nectarines, cherries, pluots, Apriums
Tropical Fruits Bananas, Mangoes, Melons, Pineapple, Fresh olive, Papaya, etc.
Berries Blueberries, strawberries, Bilberries, Cranberries, Grapes, Raspberries etc.

Choose one fruit from each category for your daily intake. Each fruit should have a different taste, color and type. Don’t overload your abdomen with a single kind of fruit.

Similarly, you should eat at least 2 – 3 vegetables of different colors daily. In addition to these, you also require eating healthy unrefined grains or whole grains. Also include quinoa, amaranth and brown rice in your diet in addition to other whole grains.

Do I really need a food supplement?

We don’t advise anyone to take any vitamin or mineral supplements. They are not properly utilized in your body due to their unnatural form. Your body requires nutrients in their natural organic form as they are present in the food.

What should I do to fulfill the nutrient requirement of my body?

The best way to fulfill their requirement is to increase the intake of uncooked food. Include more fruits, uncooked vegetables, and salad in your diet. Choose different colors of fruits, vegetables, and salad stuff. Natural enzymes in these foods improve absorption and utilization of various nutrients in your body. So, eat organic foods. Eat foods in their natural and unaltered form.

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Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.

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