Health

Unlocking Health: Expert Insights on Bhagyashree's Dietary Tips – Are They Worth It?

2025-06-10

Author: Nur

Are Natural Foods the Key to Magnesium Deficiency?

In the quest for better health, many turn to natural food sources like almonds, spinach, and sunflower seeds. But how effective are they really in combating magnesium deficiencies? Kanikka Malhotra, a renowned dietitian and diabetes educator, weighs in. She notes, "While these foods are excellent sources of magnesium, assuming they’re always more effective than supplements is overly simplistic. They come packed with additional nutrients, making them beneficial for most individuals." For instance, almonds are loaded with healthy fats and fiber, while spinach is a vitamin powerhouse.

But What if You Need More?

Malhotra points out that some individuals might struggle with magnesium absorption or have health issues that necessitate higher doses, making supplements a necessity. "A balanced approach is best—incorporating both dietary sources and, when necessary, supplements. Consulting with a qualified dietitian can help customize strategies to effectively manage your magnesium levels," she advises.

Are Emotional Issues Always Tied to Vitamin B Deficiencies?

It's easy to link emotional symptoms like irritability and anger to vitamin B deficiencies, particularly B12. However, Malhotra emphasizes the importance of looking at the bigger picture. "Attributing emotional struggles solely to vitamin deficiencies oversimplifies the situation. Other factors like mental health disorders, lifestyle stressors, and additional nutritional deficiencies also play crucial roles." A comprehensive assessment remains key for accurate diagnosis and effective treatment.

Fermented vs. Probiotic-Rich Foods: The Gut Health Debate

Fermented foods like idli and dhokla are often hailed for their benefits on gut health, but how do they stack up against probiotic-rich foods like yogurt and kefir? Malhotra explains that probiotic-rich foods typically contain well-researched strains of beneficial bacteria, which are known to aid digestion. Conversely, the microbial content in items like idli can vary widely based on how they’re prepared. While both food types boost nutrient bioavailability, probiotic options may provide more targeted digestive benefits. It's essential to note that fermented foods may not suit everyone, especially those with certain dietary restrictions.

Struggling with Iron Deficiency? Spinach Might Not be Enough!

For vegetarians battling iron deficiencies, spinach often seems like an ideal solution. However, Malhotra reveals that spinach only offers a modest 2.1 to 2.7 mg of iron per 100 grams, with its iron absorption hampered by oxalic acid, making only about 2% bioavailable. Relying solely on spinach or beetroot can leave vegetarians short on their iron intake. To meet daily iron needs, it's vital to incorporate a mix of iron-rich foods such as lentils, chickpeas, millets, and fortified cereals, ideally paired with vitamin C-rich foods to enhance absorption. For those with diagnosed deficiencies, fortified foods or supplements may be necessary—consulting a healthcare professional for guidance is crucial.