Common Specialities
{{speciality.keyWord}}
Common Issues
{{issue.keyWord}}
Common Treatments
{{treatment.keyWord}}

Benefits of Soymilk And Its Side Effects Tips

Sources of Vitamins And Minerals

Dr. Kanica 90% (19 ratings)
BHMS
Homeopath, Bahadurgarh

Vitamin Sources

Water soluble:

B-1: soymilk, watermelon

B-2: milk, yogurt, cheese, whole and enriched grains and cereals.

B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes

B-5: chicken, whole grains, broccoli, avocados, mushrooms

B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas

B-7: Whole grains, eggs, soybeans, fish

B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice

B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals

Vitamin CCitrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

Fat soluble:

Vitamin Abeef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

Vitamin DFortified milk and cereals, fatty fish

Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts

Vitamin KCabbage, eggs, milk, spinach, broccoli, kale

Minerals

Major:

Calciumyogurt, cheese, milk, salmon, leafy green vegetables

Chloride: salt

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

Potassiummeat, milk, fruits, vegetables, grains, legumes

Sodiumsalt, soy sauce, vegetables

Trace:

Chromium: meat, poultry, fish, nuts, cheese

Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes

Fluoridefish, teas

IodineIodized salt, seafood

Ironred meat, poultry, eggs, fruits, green vegetables, fortified bread

Manganese: nuts, legumes, whole grains, tea

SeleniumOrgan meat, seafood, walnuts

Zincmeat, shellfish, legumes, whole grains

6 people found this helpful

10 Super Food To Boost Your Memory and Concentration

Dr. Juhi Parashar 95% (5060 ratings)
Masters In Clinical Psychology
Psychologist, Lucknow
10 Super Food To Boost Your Memory and Concentration

It’s not only a sign of old age and dementia that we start forgetting things. It can happen to a person of any age, background, or health condition. There are children who, at times, have difficulty concentrating. On the other hand, there are people who forget some things on a daily basis, like their keys, wallet, cell phone, appointments, and many other things. Well, we believe that everything and everyone can be helped with a good diet. Here are 10 super foods that can help boost your memory and concentration.

1. Tea

Whether you choose to have black tea, green tea, or ordinary one, research has found all of them to be good for your brain. However, out of the above, green tea can be your best mate if you are looking for some quick results along with other benefits, like lowering LDL cholesterol, reduced risk of cancer, anti-aging, etc.

2. Green Leafy Vegetables

Vegetables like spinach, watercress, Brussels sprouts, and broccoli are amongst the best foods you can consume to boost your memory. These green leafy vegetables are rich in essential nutrients and minerals, including calcium, potassium, iron, and vitamins C, E, K, and B complex.

3. Nuts

Nuts are a rich source of vitamins E and B6 along with omega-3 and omega-6 fatty acids. These are also considered great antioxidants and have high nutritive value. Nuts are heart-friendly and also help boost your memory. You can include nuts like almonds, walnuts, cashews, Brazil nuts, etc. in your diet.
 

4. Whole Grains

Whole grain foods like whole pasta, oatmeal, and brown rice can be part of your regular meals as these are rich in glucose. These foods can also ward off the risk of diseases like diabetes, cancer, stroke, etc.

 

5. Caffeine

Believe it or not, caffeine is one of the foods that helps boost your memory and improves your concentration. It is found in energy drinks, chocolates, coffee, tea, and certain medications. It makes you energetic, too! Out of the above, coffee is considered best as moderate long-term use also reduces risk of diseases like Parkinson’s, Alzheimer’s, and diabetes.
 

6. Soy

Foods like soymilk, tofu, etc. are rich in substances like choline, isoflavones, and lecithin. These substances have been known to slow down the process of memory loss and improve cognitive function.
 

7. Citrus Fruits

Citrus fruits like avocado, oranges, grapefruits, lemons, etc. fortify your body’s self-defense mechanism and boost your memory. These are also rich in vitamin C and other essential nutrients.
 

8. Fish

Fish is one of the super foods rich in omega-3 fatty acids. If you do not prefer eating fish, you can also stick to fish oil capsules. Fish like herring, sardines, and salmon can boost up your memory function and concentration power. These are also considered great for patients suffering from dementia and Alzheimer’s.

9. Berries

Berries are one of the richest sources of flavonoids – the antioxidant that improves memory recollection. Stick to blueberries and give your brain some great power to memorize and recall.

10. Dark Chocolate

Good news for chocolate lovers; one more reason to have an extra bar! Dark chocolates are rich in antioxidants called flavonols that can help enhance cognitive function. Dark chocolates are also capable of increasing alertness and memory function.

Include these super foods in your regular diet and see the difference in your memory and concentration!

8 people found this helpful

Dt. Neha Suryawanshi 90% (14865 ratings)
M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
18 Surprising Dairy Free Sources Of Calcium :

1. White Beans:

191 mg (19% DV) in 1 cup canned

Creamy and light, these legumes are a great source of calcium and iron . Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.

2. Canned Salmon

232 mg (23% DV) in ½ can with bones (which provides the calcium!)

It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet—the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.

3. Sardines

321 mg (32% DV) in about 7 sardines fillets

There’s nothing fishy about sardines—they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D. Try adding them to a Greek salad or eat 'em straight out of the can.

4. Dried Figs

107 mg (10% DV) in 8 whole dried figs

For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch . Eat them as a mid-day snack, or turn these delicious dried fruits into a creamy jam.

5. Bok Choy

Non-Dairy Sources of Calcium: Bok Choy
74 mg (7% DV) in 1 cup

This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.

6. Blackstrap Molasses

172 mg (17% DV) in 1 tablespoon

When the sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar.

7. Kale

188 mg (19% DV) in 2 cups raw (chopped)

This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect springtime dish.

8. Black-eyed Peas

185 mg (18% DV) in 1/2 cup canned

I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.

9. Almonds

72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts)

You’re "nuts" if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!

10. Oranges

Non-Dairy Sources of Calcium: Oranges
65 mg (6% DV) in 1 medium fruit

Orange-you glad we included oranges?! Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.

11. Turnip Greens

197 mg (20% DV) in 1 cup cooked (chopped)

This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood. Sautee them as a side dish, or spice things up and make a turnip tart.

12. Sesame Seeds

88 mg (9% DV) in 1 tablespoon

These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.

13. Seaweed

126 mg (13% DV) in about 1 cup raw

Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function . Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup.


14. Instant Oatmeal

Surprising Sources of Calcium: Instant Oatmeal
187 mg (19% DV) in 1 cup

Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar.

15. Orange Juice

500 mg (50% DV) in 1 cup

In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.

16. Soymilk

300 mg (30% DV) in 1 cup

Cows milk not your cup of tea? Soymilk is a great option for people who are lactose intolerant and contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.

17. Firm Tofu

861 mg (86% DV) in ½ cup

We know what you’re thinking: What exactly is tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled. It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try this caramelized tofu.

18. Cheerios

Non-Dairy Sources of Calcium: Cheerios
114 mg (14% DV) in 1 cup

They’re touted for helping lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced strawberries.

2 people found this helpful

Dr. Ramakanth Reddy 94% (157 ratings)
MBBS, Diploma In Child Health
Pediatrician, Hyderabad
Nutrients to focus on for vegetarians

Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians and vegans include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.
Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians and vegans include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).

Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians and vegans include calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The amount of calcium that can be absorbed from these foods varies. Consuming enough plant foods to meet calcium needs may be unrealistic for many. Milk products are excellent calcium sources for lacto vegetarians. Calcium supplements are another potential source.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians and vegans include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.
10 people found this helpful

Dr. Ramakanth Reddy 94% (157 ratings)
MBBS, Diploma In Child Health
Pediatrician, Hyderabad
Tips for Vegetarians.

Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don't overload meals with high-fat cheeses to replace the meat.
Calcium-fortified soymilk provides calcium in amounts similar to milk. It is usually low in fat and does not contain cholesterol.
Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:
Vegetarian Pastapasta primavera or pasta with marinara or pesto sauce
veggie pizza
vegetable lasagna
tofu-vegetable stir fry
vegetable lo mein
vegetable kabobs
bean burritos or tacos
A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.
For breakfast, try soy-based sausage patties or links.
Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice.
Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan).
For barbecues, try veggie burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.
Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.
Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.