Nutrition Certificate

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FOUNDATIONAL CERTIFICATE
IN NUTRITION
FUNDAMENTALS OF NUTRITION SCIENCE
AKASH SEHRAWAT, HHP, CPT, PES
FABULOUS BODY INC
Copyright © 2022 by Fabulous Body, Inc. All rights reserved.
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This book or any portion thereof may not be reproduced or used in
any manner whatsoever—electronic or mechanical, including
photocopying, on the internet, recording or by any system of storing
and retrieving information — without the express written permission
of the publisher except for the use of brief quotations in a book
review.
Published by Fabulous Body, Inc
2228 Patterson Rd PMB #1900

Riverbank California 95367
United States
For more information about Fabulous Body please visit
www.fabulousbody.com
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Table of Contents
Disclaimer…………………………………………………………………………...……………………8
Preface………………………………………………………………………………………….…………..9
Module 1: Introduction To Nutrition…………………….....……….......13
Lecture 1: What Is Nutrition?........................................................................13

Lecture 2: Energy Balance: Energy Intake..................................................15
Lecture 3: Energy Balance: Energy Expenditure: BMR & TEF....……….18
Lecture 4: Energy Balance: Energy Expenditure: TEA & TDEE….……..22
Module 2: Macronutrients……………………………………..…………………….28
Lecture 1: Carbohydrates: Definition, Functions & Classification.…...28
Lecture 2: Glycemic Index……………………………………………………..……………...34
Lecture 3: Proteins: Definition, Functions & Classification…..…………...37
Lecture 4: Protein Intake: How Much Do We Need?................................41
Lecture 5: Fat: Definition, Functions & Classification………………………….46
Lecture 6: How to Figure Out Optimal Macronutrient Ratios……..…….54
Module 3: Micronutrients………..……………………………………………………59
Lecture 1: Fat-soluble Vitamins: Vitamin A & D………………….………………59
Lecture 2: Fat-soluble Vitamins: Vitamin E & K………………….…...………….66
Lecture 3: Water-soluble Vitamins: Vitamin B1, B2, B3, B5, B6..…….69
Lecture 4: Water-soluble Vitamins: Vitamin B7, B9, B12 & C…..........76
Lecture 5: Macro-minerals: Calcium, Phosphorus, Magnesium………...83
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Lecture 6: Macro-minerals: Sodium, Chloride, Potassium, Sulfur…….….89
Lecture 7: Micro-minerals: Iron, Zinc, Copper, Manganese…………………...97
Lecture 8: Micro-minerals: Selenium, Chromium, Iodine, Molybdenum,

Cobalt……………………………………………………………………………………………………..….104
Module 4: Special Compounds……………………………………..……………….112

Lecture 1: Fiber : Definition, Types & Health Benefits………………………….112
Lecture 2: Fiber : Optimal Fiber Intake, Foods High in Fiber………………..116
Lecture 3: Probiotics : Definition, Health Benefits & Top Foods…………..119
Lecture 4: Water : Health Benefits & Optimal Water Intake………………..125
Module 5: Nutrition Myths & Facts….……………………………………………131

Lecture 1: Myth #1: A Diet High in Fats is Bad for Your Health…………..131
Lecture 2: Myth #2: Saturated Fats Are Bad For Your Health……………..134
Lecture 3: Myth #3: Cooking in Vegetables Oils is Healthy…………………140
Lecture 4: Myth #4: Egg Yolks Raise Cholesterol Levels……………………..143
Lecture 5: Myth #5: Potatoes are Fattening…………………………………………...147
Lecture 6: Fact #1: Diets Fail | What You Need Is A Lifestyle Change…149
Lecture 7: Fact #2: Refined Carbohydrates and Added Sugar Are Bad For
You………………………………………………………………………………………………………………..152
Lecture 8: Fact #3: Supplements Can Never Completely Replace Your

Diet……………………………………………………………………………………………………………….155
Lecture 9: Fact #4: Eating More Fruits And Vegetables Is Good For Your
Health…………………………………………………………………………………………………………..157
Lecture 10: Fact #5: There Is No Perfect Diet For Everyone.………………..159
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Module 6: Superfoods….……………………………………………………………...160
Lecture 1: Superfoods: Fruits: An Introduction……………..…..…………….…160
Lecture 2: Superfoods: Fruits: Berries…………………………………...................164
Lecture 3: Superfoods: Fruits: Avocados………..…….……………………………..167
Lecture 4: Superfoods: Fruits: Other Superfruits……..………….................169
Lecture 5: Superfoods: Vegetables: Garlic, Onions & Ginger……………176
Lecture 6: Superfoods: Vegetables: Cruciferous Vegetables……………181
Lecture 7: Superfoods: Vegetables: Green Leafy Vegetables…………..184
Lecture 8: Superfoods: Vegetables: Other Vegetables………………………191
Lecture 9: Superfoods: Carbohydrates: Legumes…………………………..…..200
Lecture 10: Superfoods: Carbohydrates: Oats…………………………………….203
Lecture 11: Superfoods: Carbohydrates: Other Whole Grains………….206
Lecture 12: Superfoods: Proteins: Whole Eggs…………………………………..210
Lecture 13: Superfoods: Proteins: Grass-fed Dairy: Raw Milk,

Buttermilk………………………………………………………………………………………………...213
Lecture 14: Superfoods: Proteins: Grass-fed Dairy: Yogurt, Paneer…217
Lecture 15: Superfoods: Proteins: Grass-fed Meat & Wild-caught

Seafood……………………………………………………………………………………………………..220
Lecture 16: Superfoods: Fats: Healthy Oils…………………………………………..224
Lecture 17: Superfoods: Fats: Nuts………………………………………………………..229
Lecture 18: Superfoods: Fats: Seeds……………………………………………………..234
Lecture 19: Superfoods: Beverages: Green Tea…………………………………...238
Lecture 20: Superfoods: Beverages: Apple Cider Vinegar……………….…242
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Lecture 21: Superfoods: Beverages: Matcha Tea……………………………….245
Lecture 22: Superfoods: Beverages: Moringa Tea………………………………247
Lecture 23: Superfoods: Beverages: Coconut Water…………………………249
Lecture 24: Superfoods: Beverages: Kombucha………………………………...251
Lecture 25: Superfoods: Beverages: Lemon Juice………………………………253
Lecture 26: Superfoods: Condiments: Turmeric………………………………….256
Lecture 27: Superfoods: Condiments: Common Spices……………………..259
Lecture 28: Superfoods: Condiments: Raw Honey……………………………..263
Lecture 29: Superfoods: Condiments: Cinnamon………………………………..265
Lecture 30: Superfoods: Condiments: Sauerkraut………………………………268
Lecture 31: Superfoods: Condiments: Kimchi………………………………………271
Lecture 32: Superfoods: Condiments: Black Pepper…………………………..274
References………………………………………………………………………………………………..277
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Disclaimer
T he ideas, concepts, and opinions expressed in this book are
intended to be used for educational purposes only. The information

contained in this book should by no means be considered a substitute
for the advice of a qualified medical professional, who should always
be consulted before beginning any new diet, exercise, or another
health program.
This book is not meant to be used, nor should it be used, to diagnose

or treat any medical condition. For diagnosis or treatment of any
medical problem, consult your own physician.
The information in this book has been carefully researched, and all
efforts have been made to ensure accuracy. The publisher and author
assume no responsibility for any injuries suffered or damages or
losses incurred during or as a result of following the exercise and diet
program in this book.
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Preface
W e are facing an obesity epidemic where almost 2 billion
people worldwide are overweight and 650 million are obese.
This is hugely contributing to a significant increase in chronic diseases

like type-2 diabetes and heart-related conditions. These chronic
ailments are largely preventable by following a healthy diet
combined with an active lifestyle.
This Foundational Certificate in Nutrition will be of great interest to

all learners and healthcare professionals who would like to learn the
fundamentals of nutrition science.
It provides an in-depth look into macronutrients and micronutrients

and understands how they are essential for our bodies to grow and
remain healthy.
Module-1: ‘Introduction to Nutrition’ will start off by defining

nutrition and nutrients. You will understand the concept of Energy
Balance, BMR [Basal Metabolic Rate], TEF [Thermic Effect of Food],
TEA [Thermic Effect of Activity], and TDEE [Total Daily Energy
Expenditure]. I’ll help you figure out how to calculate all these with
the help of certain formulas.
Module-2: ‘Macronutrients’ will dive deep into three macronutrients

i.e. carbohydrates, proteins and fats. We will learn everything about
them, including their functions, classifications, types and
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requirements. The last lecture of this module will help you
understand how to determine macro ratios of any diet.
Module 3: ‘Micronutrients’ will discuss fat-soluble and water-soluble

vitamins, macro and micro minerals.
We will do an in-depth discussion on the important functions that

these micronutrients play in the human body, their best food sources,
and symptoms that may occur in case there is a deficiency of a
respective nutrient in our diet.
Along with visually pleasing lecture slides, you will find a voiceover
presentation which explains all the slides in detail plus you will find
the accompanying script (this master manual) in case you want to
read (helpful for people who are hearing impaired)
Module 4: ‘Special Compounds’ will discuss fiber, probiotics, and

water in detail.
Module 5: ‘Nutrition Myths & Facts’ . As the name suggests, in this

module I will bust the most common nutrition myths that are still
prevalent in today’s time. I’ll use solid science and some anecdotal
evidence to discuss them. Further the ‘Nutrition Facts’ will help you
deepen your understanding of various trending topics in the field of
Nutrition.
Module 6: ‘Superfoods’ will give you an idea of the best food items
that are nutrient dense in their respective categories like fruits,
vegetables, other carbohydrates, proteins, fats and more.
Once you have gone through the course material and are confident
enough please take the final exam and score above 50% to secure
yourself a CPD Certificate.
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Who is the course for?
A
- nyone who wants to learn how to eat healthily and
understand the fundamentals of nutritional science.
-Health & Fitness Professionals who want to help their clients with
general nutrition tips/guidelines.
By the end of this course, what

will you Learn?
-Understand what the Macronutrients are and the role they play in
our bodies.
-Understand the role Micronutrients, Fiber, Probiotics & Water play in

our bodies.
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-Understand Energy Balance. Figure out easy ways to determine
BMR, TDEE -Learn the Top Carbohydrates/Proteins/Fat sources and
figure out their estimated daily requirements & much more!
-Lastly, don’t forget to download the Resource Manual that will

provide you with links for additional reading relative to almost all
lecture topics discussed.
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M1: Introduction to Nutrition
L1: What is Nutrition?
L et's start with a formal definition of nutrition as provided in
Wikipedia:
"Nutrition is the science that interprets the nutrients and other

substances in food in relation to maintenance, growth, reproduction,
health and disease of an organism. It includes food intake, absorption,
assimilation, biosynthesis, catabolism, and excretion."
Another good definition of nutrition by Medicalnewtoday.com:
"Nutrition is the study of nutrients in food, how the body uses them,
and the relationship between diet, health, and disease."
As you can understand from the above definitions, nutrition is a vast

field with many topics and concepts.
Let's understand what we mean by the term nutrients.
Nutrients are substances that allow your body to make energy, build
and maintain tissues, and regulate bodily processes.
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Nutrients are mainly categorized into six categories:
-Carbohydrates
-Proteins
-Fats
These are the macronutrients that are required in large quantities.
-Vitamins
-Minerals
These are the micronutrients that are required in small quantities.
-Water
Water is also categorized as a nutrient even though it does not have

any calories because it is required in amounts that exceed the body's
ability to produce it.
There is a module titled: Special Compounds. Besides discussing

water in this module, we'll also discuss fiber and probiotics.
Let's discuss one of the most fundamental concepts in nutrition:
Energy balance.
Let's continue in the following lecture.
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L2: Energy Balance: Energy Intake
E nergy balance is the difference between energy intake
(calories in) and energy expenditure (calories out).
When the energy intake is more than energy expenditure, you gain
weight. The body stores the extra calories as fat.
When the energy intake is less than the energy expenditure, you lose
weight.
Let's define what a calorie is.
A Calorie is a unit of energy. The correct term for calorie is

'Kilocalorie.'
The kilocalorie is defined as the amount of heat needed to raise the

temperature of 1 kilogram of water from 0 to 1 degree Celsius.
To simplify things, almost every expert in the health and fitness

space uses the term 'Calorie' instead of 'Kilocalorie,' and I, too, feel it's
best to keep things simple.
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For information sake, let me briefly state the difference between a
calorie and a kilocalorie.
The calorie is defined as the amount of heat needed to raise the

temperature of 1 gram of water from 0 to 1 degree Celsius.
Therefore, 1000 calories = 1 Kilocalorie.
A calorie is also called a 'small calorie,' whereas a kilocalorie is called

a 'large calorie.'
Since we'll be using the term calorie so many times, it does not make
sense to use kilocalories every time, but it's important to know the
difference.
Food in the form of macronutrients, carbohydrates, proteins, and fats

have calories, whereas micronutrients like vitamins and minerals have
no calories.
1 Gram of Carbs= 4 calories

1 Gram of Protein= 4 calories
1 Gram of Fat= 9 calories
1 Gram of Alcohol = 7 calories
Our brains, our muscles — every cell in our body — require energy to
function in its optimal state.
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Junk/fast foods have calories in them as they are also made up of
carbohydrates, proteins, and fats, but those calories are termed
'empty' calories.
The term 'Empty' means these calories have very little or no

nutrients.
For example, pizza contains some nutrients like cheese which

contains calcium and protein.
However, other foods like candies, soft drinks, etc., contain only
empty calories and no nutrients.
Junk/Fast foods are refined and processed, resulting in a significant

loss in vitamins, minerals, fiber, or phytonutrients.
The carbohydrates in them are refined and processed; proteins are

denatured, and fats are unhealthy.
Furthermore, they are loaded with sugars (disguised under different

names) which create havoc inside our bodies and cause ill-health.
That's why most of your calories must come from unprocessed (or
minimally processed) foods.
In the next lecture, let's define energy expenditure, that is, calories
out.
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L3: Energy Balance: Energy Expenditure: BMR & TEF
S tudents, whenever you hear me talking about fat loss or
muscle-building concepts in my other courses, you will realize I talk a

lot about metabolism components like BMR, TEF, TEA, and TDEE.
These concepts are related to one's metabolism and activity burn and
comprise the energy expenditure, i.e., calories out.
Let's start with the first component of energy expenditure, which is

BMR.
Basal Metabolic Rate (BMR)
Basal metabolic rate (BMR) is the amount of energy expressed in

calories that a person needs to keep the body functioning at rest.
Just imagine lying down on a sofa the whole day doing nothing at all!
How lovely is that?
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This is just a hypothetical scenario where your body is burning
calories to sustain life, i.e., beating of your heart, energy for your
brain, breathing—essentially maintaining homeostasis.
BMR accounts for about 50 to 70% of daily energy expenditure.
Another name for BMR is Resting Metabolic Rate (RMR), which

stands for resting metabolic rate.
There are various formulas for estimating your BMR.
Let's look at the two most popular ones:
The Katch-McArdle Equation
BMR = 370 + (9.79 * lean mass in pounds)
The Mifflin-St Jeor Equation
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age

(years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age
(years) – 161
If your head has started to spin from looking at these formulas, don't
worry. You are not alone.
I used to suck at math, so I always tried to find a shortcut.
I have a simple way out!
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All you have to do is take your body weight in pounds and multiply it
by 10!
And voila, you will get your BMR.
Although, there might be a slight difference in the result you will get
when using this formula compared with the equations provided.
So, let's say you are 170 pounds. If you know your weight in
kilograms, then simply multiply it by 2.2 to get your weight in
pounds.
Now, 170 pounds multiplied by 10 = 1700 calories. This is your BMR.
Your BMR number may vary depending on the equation you use, but
let me tell you, you cannot calculate an exact number, so don't even
try.
Estimates are fine.
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Thermic Effect of Food (TEF)
Let's now discuss the second component of energy expenditure—the

thermic effect of food (TEF).
The thermic effect of food is the caloric cost of digesting and

processing different macronutrients in your diet.
In simple words, when you eat food, a percentage of calories in the

food you eat is used to digest and absorb the rest of the food.
When you eat protein, 20 – 30% of the protein calories are burned
digesting it. This means a high protein diet will have a higher TEF.
When you eat carbohydrates, 5 –10% of carbohydrate calories are

burned digesting it, and with fats, only 0 – 3% of calories are burned
digesting it.
To put this in tangible terms, if you eat 200 calories of protein, your
body will use approximately 40 calories to digest it.
The most common estimate for the total thermic effect of food is
around 10% of your BMR.
Let's say your BMR is 1700 calories. Quite simply, your TEF would be
1700*10= 170 calories.
Let's discuss the thermic effect of activity in the next lecture.
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L4: Energy Balance: Energy Expenditure: TEA & TDEE
T hermic Effect of Activity (TEA)
TEA is the calories you burn through activity, i.e., your training and
workouts.
TEA is a function of your BMR, and the formula to calculate it is:

TEA= BMR * Activity Multiplier
Now let’s look at the different activity multipliers:

● Sedentary = BMR X 0.2
● Lightly active = BMR X 0.375
● Moderately active = BMR X 0.55
● Very active = BMR X 0.725
● Extra active = BMR X 0.9
Let's discuss each row in detail.
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Sedentary = BMR X 0.2
BMR is the number of calories you expend when lying down on the
sofa the whole day.
Let's say you start to move around your house, you go to your office
and perform other daily chores.
But you don't work out.
Because of this basic movement, there will be extra calorie burn in

addition to your BMR.
For this sedentary lifestyle, the thermic effect of activity can be

calculated by multiplying BMR by 0.2.
If your client's BMR is 1500 calories, their TEA = 1500*0.2= 300

calories with a sedentary lifestyle.
Lightly active = BMR X 0.375
You can put your clients in the category of lightly active if they do
some light movement 2 – 3 times a week.
These movements may include any of the following performed a few

times a week:
Walking for ~60 minutes
Or
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30 – 45 minutes of low-intensity cardio on a treadmill or a recumbent
bike
Or
30 – 45 minutes of yoga/Zumba or any sport where the intensity is

low to moderate
Moderately active = BMR X 0.55
Your client is moderately active if they do either of the following

activities:
Moderate-to high-intensity strength training 3 – 4 times a week

coupled with cardiovascular training 2 – 3 times a week.
The cardiovascular training can be either on a cardio machine or

through yoga, Zumba, or bodyweight/HIIT workouts.
Or
Play an outdoor sport like football, cricket, rugby, or tennis for 60 –

90 minutes 3 – 4 times a week.
Please note that your clients have desk jobs in both the lightly active
and moderately active categories.
This means that beyond these workouts, their step count is limited to
~5000 steps a day.
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Very active = BMR X 0.725
This category is reserved for people who are very active throughout
the day.
Their step count is easily over 10,000 steps and may go up to 15,000
steps per day at least five times a week.
In addition to their active lifestyle, they take part in either of the

following activities:

Or
Play an outdoor sport like football, cricket, rugby, or tennis for 60 –

90 minutes 5 – 6 times a week.
Extra active = BMR X 0.9
In the extra active category are athletes who work hard—real hard.
They take part in either of the following activities:

This means they often work out twice a day, a few times a week.
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Or
They are professional athletes/bodybuilders who spend 3 – 4 hours

every day playing their sport.
Most athletes also have a rigorous schedule that includes a few

strength training sessions combined with cardiovascular training.
Pro tip: Be conservative when selecting an activity multiplier for

yourself or your clients.
For example, I do moderate-to high-intensity weightlifting.
I combine it with 3 – 4 HIIT bodyweight sessions every week.
My step count averages 7,000 steps per day or around 50,000 steps
per week.
I put myself in a moderately active category.
TDEE Calculation
Now that we have figured out the three components of energy

expenditure, let's figure out TDEE.
We know that TDEE = BMR+TEF+TEA.
Let's calculate TDEE for a 170-pound person who is moderately

active.
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His BMR is 170*10= 1700 calories.
His TEF is 10% of 1700= 170 calories.
And his TEA= 935 calories (1.55)
Therefore, his TDEE= 1700 + 170 + 935 = 2,805 calories.
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M2: Macronutrients
L1: Carbohydrates: Definition, Functions &

Classification
W elcome to Module-2: Macronutrients.
As you may know, the three macronutrients are carbohydrates,

proteins, and fats.
This lecture will discuss carbohydrates, their function, and their

classification.
The concept of the glycemic index will be discussed in the following

lecture.
The next macronutrient that we shall discuss is proteins. We'll also

discuss their functions and their classification.
Daily protein requirement is a topic of confusion for many, and in

lecture 4, I'll provide you with a few protein ranges that you can
select based on the choice of your activity.
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The third macronutrient is fat.
Fat can be your best friend or your worst enemy.
It is easy to get confused about fats because some are good and
some are bad.
Lecture 5 is all about fats!
In Lecture 6, I'll provide you with Sally's example to help you

determine the macronutrient profile of a diet.
Now let's start with Carbohydrates.
Carbohydrates have become a very controversial topic these days.
One side of the panel, predominantly the paleo and ketogenic

advocates, says that we don't eat carbs because our ancestors didn't
eat them.
On the other side, experts suggest nothing wrong with carbs. Just go
ahead.
I'll try to answer this question for you towards the end of the next
lecture after discussing the glycemic index.
But first, let's begin with the definition of carbohydrates, their

function in our bodies, their classification, and their main food
sources.
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What are Carbohydrates?
Carbohydrates are molecules composed of carbon, hydrogen, and

oxygen atoms.
Since the ratio of hydrogen to oxygen atoms in carbohydrates is

usually the same as the water, that's the reason they are called
carbo+ hydrates as in watered carbons.
Functions of Carbohydrates
Carbohydrates provide 4 calories per gram. One of the most

important reasons why you should include healthy carbs in your diet
is because they provide us with fiber, both soluble and
insoluble.
I'll discuss fiber in detail in the module titled: Special Compounds.
Another vital function of including carbohydrates in your diet is its

protein-sparing effect.
Proteins are the main building blocks of the human body, and when
you eat enough carbs, then instead of protein, carbs are used for
energy, sparing the protein to do its essential job to build muscle
tissues and manufacture hormones. 1
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Carbohydrate Classification
Carbohydrates are classified as simple or complex.
Simple carbohydrates with just one sugar molecule are called

monosaccharides.
When two monosaccharides combine, they form a disaccharide.

Complex carbohydrates are many single monosaccharides linked
together.
Polysaccharides contain hundreds and even thousands of

monosaccharides linked together.
The other form of complex carbohydrates is fiber.
Common examples of monosaccharides are:
Glucose – blood sugar.

Fructose – found in fruits.
Galactose – found in milk products.
All types of carbohydrates eventually break down into glucose.
Examples of disaccharides are:
Sucrose: glucose + fructose

Lactose: glucose + galactose
Maltose: glucose + glucose
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Simple carbohydrates are found in fruits, honey, sweets, candies,
white bread, white rice, and sugar-sweetened beverages like soft
drinks, soda, fruit drinks, energy drinks, vitamin water, etc.
When you eat simple carbohydrates, the sugars in them get

absorbed quickly, causing a faster rise in blood sugar.
The pancreas has to release a lot of insulin to combat this sudden rise
of sugar in your blood.
When you eat a lot of refined carbs, like white rice, pasta, bagels, and
sugar-sweetened beverages over time, the cells in your body start to
resist insulin because so much is released every time you eat those
foods.
This leads to a condition called insulin resistance, which can lead to

type-2 diabetes!
Does this mean that the simple sugars in fruits are also bad? The
short answer is no!
Simple carbohydrates in fruits are surrounded by fiber, which slows

down gastric emptying of sugar.
In addition, fruits are loaded with vitamins, minerals, and other

nutrients good for health.
Calories in fruits are NOT empty calories.
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But the sugars in junk and fast foods, like candies, biscuits, cakes, and
sugar-sweetened beverages (SSBs), break down very quickly, as
there is little or no fiber in them.
Most junk and fast foods high in simple carbohydrates are devoid of
vitamins, minerals, and other nutrients, mainly empty calories.
Complex carbs provide a sustained source of energy.
Starch is a form of complex carbohydrates found in grains, legumes,

and beans.
The other form of complex carbohydrates is fiber. We'll discuss fiber

in detail in Module 5: Special Compounds.
Let's discuss the glycemic index in the next lecture.
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M2: Macronutrients
L2: Glycemic Index
T he Glycemic Index (GI) is a measure that ranks carbohydrates
in foods according to how they affect blood glucose levels.
A numeric value from 1 – 100 is assigned to each carbohydrate-rich

food, with glucose (sugar) assigned a value of 100.
The GI system divides carbohydrate foods into three categories:
Low GI Foods: 55 or less

Medium GI Foods: 56 – 69
High GI Foods: 70+
Foods with a low GI value (55 or less) are more slowly digested and
absorbed, causing a slow rise in blood glucose. Less insulin is needed
to combat this gradual rise in blood sugar.
Some examples of low GI foods are whole milk, barley, oats, lentils,
berries, and beans.
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Foods with a medium GI value (56 – 69) cause a medium rise in blood
sugar, and a proportionate amount of insulin is released to combat
this rise in blood sugar.
Some examples of foods with medium GI are pasta, potatoes, and

brown rice.
Foods with a high GI value (>70) tend to get absorbed quickly,

causing a faster rise in blood sugar with more insulin released to
combat this sudden rise. 2
Examples of foods with a high GI value are white bread, white rice,
most breakfast cereals, candies, and cakes.
The Science of The Glycemic Index
A great analogy to explain the concept of GI is this: Imagine what

happens when it drizzles and when it pours.
Gentle rain or a drizzle allows a garden or rain harvest to utilize the

rainwater better. The water level does not rise, and there is no
flooding.
The same effect happens when you eat foods with a low GI value.
Sugar is digested and absorbed in the body slowly, leading to a

gradual increase in blood sugar, which the body can use better. 3, 4
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On the contrary, think of a time when it pours. There are floods, and
most water is wasted and runs off to drains. Only a small percentage
gets utilized!
When you eat foods with high GI values, your body digests and
absorbs them quickly, causing a sudden rise in blood sugar levels,
and your pancreas must pump large quantities of insulin to combat it.
Insulin is a hormone that helps get the blood sugar (glucose) from
the blood to the cells. 5
Over time, when you eat more refined carbs and your body pumps
out a lot of insulin, the cells in your body start to resist it.
This increases the probability of becoming insulin resistant, leading to

type-2 diabetes.
So, as a thumb rule, eat low to medium carbohydrates on the GI

scale.
Let's discuss proteins in the next two lectures.
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M2: Macronutrients
L3: Proteins: Definition, Functions & Classification
P rotein is an essential nutrient for our body. Proteins are the
building blocks of body tissue and can also serve as an alternate fuel
source when needed. 6
The human body uses protein for growth and maintenance. 7
Proteins also function as enzymes in membranes and as transport

carriers and hormones; their components serve as precursors for
nucleic acids, hormones, vitamins, and other integral molecules. 8, 9
One gram of protein contains four calories.
Protein and Amino Acids
Proteins are made up of amino acids, which are like the building
blocks of the human body.
When you eat proteins, your body breaks them down into its
constituent parts—amino acids.
37
Twenty different amino acids join together in various combinations to
make all proteins.
Our bodies can't make some of these amino acids; hence, they are
essential amino acids.
These nine essential amino acids we need to get from our diets.
Please note that histidine is the only essential amino acid that is
essential for infants!
Whereas eleven amino acids can be manufactured by the body and

termed non-essential amino acids, there is no need to get them from
your diet.
Protein Classification
In terms of a diet, protein sources are categorized according to how

many essential amino acids they provide. 10
A complete protein source provides all of the essential amino acids.

Complete proteins are often also referred to as high-quality proteins.
All animal-based food sources such as meat, poultry, fish, milk, eggs,
and cheese are complete protein sources.
An incomplete protein is low in one or more essential amino acids.

Most plant-based food sources such as grains, lentils, and rice are
incomplete proteins.
38
The only complete plant-based foods are soy, quinoa, and tofu.
Complementary proteins are two or more incomplete protein sources

that provide adequate amounts of all essential amino acids.
For example, rice contains low amounts of the essential amino acid
lysine and high doses of the essential amino acid methionine;
however, dry beans contain greater amounts of lysine and lesser
amounts of methionine.
Together, these two food sources can provide adequate amounts of

all the essential amino acids required by the human body.
So a point to remember is that you need a variety of plant-based

protein foods.
This ensures that your body gets all the essential amino acids as
most plant-based proteins are low in one or two essential amino
acids.
A vast and widespread myth that you may have come across is this:
Do I need to combine specific plant-based protein sources to ensure

that the given meal has all the amino acids?
The answer is No!
It's ok to eat a variety of plant-based protein foods at any point in

time during the day and not necessarily in the same meal.
39
With this thought in mind, let us understand in a lot of detail how
much protein you should eat every day from your diet.
Please note the protein requirement is different for everyone.
It's low for sedentary adults, and as you start to engage in physical
activities, the requirement increases.
Let's continue in the next lecture.
40
M2: Macronutrients
L4: Protein Intake: How Much We Need?
P rotein Requirement for Sedentary Individuals
The RDA, which stands for recommended daily allowance (average

daily intake level sufficient to meet the nutrient requirements of
nearly all 97-98% healthy people) for protein intake, is 0.8 grams per
kilogram of body weight.
But please note this intake is acceptable for people who live a
sedentary lifestyle and represents an intake level necessary to
replace losses and avert deficiency.
In simple words—to prevent malnutrition.11
However, this recommended intake is not enough for active people.
41
How much Protein Per Day for Active Individuals
Numerous studies indicate protein requirements for active individuals

are approximately double that of the RDA—at least 1.2
– 2.0 grams per kilogram of bodyweight. 12, 13
This range is recommended by:
The Academy of Nutrition and Dietetics

The American College of Sports Medicine
The International Society of Sports Nutrition also recommends a

similar (1.4—2g/kg) range. 14
Of course, there is a broad range and can be further subdivided based

on the choice of activity (intensity, duration, and type).
Individuals engaging in endurance exercise should ingest levels at

the lower end of this range, or 1.4 grams/kg/day.
In this case, the person should consume about 70 (bodyweight in

kilos) x 1.4 (grams of protein) = 98 grams of protein per day.
Individuals engaging in intermittent activities, such as football, rugby,

etc., should ingest levels in the middle of this range, or 1.7
42 grams/kg/day.
In this case, the person should consume about 70 (bodyweight in

kilos) x 1.7 (grams of protein) = 119 grams of protein per day.
42
People engaging in strength/power exercises, such as heavyweight
training, should ingest levels at the upper end of this range, or 2
grams/kg/day.
In this case, the person should consume about 70 (body weight in

kilos) x 2 (grams of protein) = 140 grams of protein per day.
How Much Protein Per Day | Maximum intake
Based on numerous studies and research, one can conclude that for
active individuals partaking in physical activities ranging from sports
to weight training, the optimal protein range is between 1.2 to 2g/kg.
So the question that demands attention here is this:
Is there any additional benefit of ingesting more than 2g/kg of body

weight of protein per day?
The additional benefit could be either more muscle gain or superior

fat loss.
The top guns performed a systematic review, meta-analysis, and

meta-regression in this industry like Alan Aragon, Menno
Henselmans, Brad Schoenfeld et al. 15
And they concluded that protein intake at amounts higher than

~1.6g/kg/day does not further contribute to RET (Resistance exercise
training)-induced gains in FFM (fat-free mass).
43
A 2006 study by Hoffman et al. concluded that protein intake above
2g/kg/day did not produce any significant strength or lean
mass gains. 16
So if you are a 70kg individual, you don't need more than 112g
(70*1.6) of daily protein for maximal muscle gains.
More protein, however, will not result in extra muscle gains!
Protein intake above 2 grams/kg/day is only advised in special cases,

such as very high energy intake.
Suppose an individual is an athlete and has a caloric requirement of

4,000 calories.
In that case, calculating his protein requirement at a modest level of

only 12 – 15 percent of the total calories gives us about 150 grams
(15 percent of 4,000 calories = 600/4 = 150 grams), which is 2.14
grams/kg/day.
However, these cases are sporadic, and the lower amounts described
above should be sufficient for most recreational athletes.
As explained above, RDA guidelines for protein intake are less than
the amount required for active individuals and should thus be
adjusted according to one's type of activity.
If you indulge in low-to-moderate activity, target at least the lower

end of the range, i.e., 1.2 to 1.4g/kg/day.
44
If you participate in moderate-to-high intensity activities such as
weight training, Crossfit, HIIT, powerlifting, etc., consume between
(1.5 to 2)g/kg/day.
Aim to get your protein from various food sources to get all the
essential amino acids, especially if you are a vegetarian/vegan.
Let's move on to the third macronutrient that is fat.
45
M2: Macronutrients
L5: Fats: Definition, Functions & Classification
F ats can be your best friend or your worst enemy.
some are bad. This lecture will answer the following fat-related
questions:
What is fat?
What are the functions of fat?
What are the different types of fat?
Which fats are good and which are bad?
Fats are made of collections of molecules called triglycerides.

If this collection is liquid at room temperature, it can be called an oil;
if it's solid, it is referred to as fat.
A triglyceride is formed from three fatty acids attached to a glycerol

molecule.
46
Functions of Fat
Fats are the largest and the cleanest energy source, and they provide
9 calories per gram, more than double that of proteins and
carbohydrates.
They are essential for growth, development, and cell functions.
They also help maintain the body's core temperature and help absorb
fat-soluble vitamins like A, D, E, K. 17, 18
Types of Fats and Oils
Fats can be categorized as saturated fats and unsaturated fats.
Unsaturated fats are subdivided into monounsaturated fats and

polyunsaturated fats.
Polyunsaturated fats are further divided into omega-6 and omega-3.
All fats and oils, regardless of whether they are of vegetable or

animal origin, are some combination of saturated fatty acids,
monounsaturated fatty acids, and polyunsaturated fatty acids.
In general, animal fats such as butter, lard, and tallow contain about
40 – 60 percent saturated fat and are solid at room temperature.
47
Good Fats
Good fats, as the name suggests, are good for your health. I
encourage you to include three types of fats in your diet daily.
Let's start with the type of fat everyone loves: Monounsaturated Fats.
Monounsaturated Fats
Monounsaturated fats (abbreviated MUFAs) contain one double bond

between two carbon atoms. Mono means one.
The most common type of monounsaturated fatty acid is oleic acid.
MUFAs are mainly found in plant foods. The most common sources of
MUFAs are olive oil, avocados, almonds, cashews, peanuts, and
pumpkin seeds.
The benefits of monounsaturated fatty acids are well documented

and unlike saturated fats, not controversial.
Almost every expert agrees that adding olive oil (which has the
highest MUFAs) benefits heart health by increasing HDL, and studies
have linked MUFAs with lowered blood pressure!
More studies link MUFAs with decreased inflammation, which

reduces the risk of chronic diseases. 19, 20, 21
48
Don't we all wish that nutrition science be as straightforward as
monounsaturated fatty acids, where most studies on these fats
conclude a positive health outcome?
However, the next type of fat we shall discuss is precisely the

opposite, i.e., controversial.
Saturated Fats
Contrary to conventional wisdom, which demonizes saturated fats, I

strongly feel it is one of the healthiest fats one can consume.
Saturated fats contain single covalent bonds between the carbon

atoms of fatty acids.
Each carbon atom is bonded with a maximum number of hydrogen

atoms in the molecule; hence the term saturated.
In Module 4, 5 Nutrition myths, I have discussed saturated fats in

detail.
Omega-3
Omega-3's are found within the cell membranes of trillions of human

cells and play a critical role in the body's most fundamental
processes.
Omega-3 fatty acids help reduce inflammation, while most omega-6

fatty acids tend to promote inflammation. 22, 23
49
Omega-3 fatty acids are highly concentrated in the brain and appear
essential for cognitive and behavioral functions, such as brain
performance and memory.24
More than 50 percent of the brain are lipids, with DHA being the
most predominant of all structural fatty acids in your brain.25
So clearly, optimal consumption of omega-3 fatty acids is vital for

good health.
I have linked up an in-depth article on Omega-3. In that article, you

can learn about daily omega-3 intake, both animal and plant-based
foods rich in Omega-3.
Please find the article link in the resource manual.
Bad fats
An omega-6 fatty acid is a type of polyunsaturated fatty acid.

The most common omega-6 is linoleic acid, an essential amino acid
that the body cannot manufacture on its own.
Even though Omega-6 polyunsaturated fats are essential to us, they

may pose health issues when eaten in excess.
It's crucial to maintain a ratio of omega-6 to omega-3 of 1-1 to a

maximum of 4:1 for optimal health.
Unfortunately, today's modern diet has a highly skewed ratio of 20:1

or more.
50
The detailed discussion of this ratio is outside the scope of this
fundamental course.
To maintain a ratio of omega-6 to omega-3 of 1-1 to a maximum of

4:1, you must limit your intake of omega-6 polyunsaturated fatty
acids (PUFA's). The primary source of omega-6 is vegetable oils.
Soybean oil is the most commonly used vegetable oil around the
world.
The other types of vegetable oils are sunflower, cottonseed, sesame,

canola, rice bran, grapeseed, and so forth.
In the final lecture of this module, I will provide you with a strategy
that can act as a starting point for any laymen to figure out their
optimal macronutrient ratio in their diets.
Trans Fat
Trans fats are created when polyunsaturated vegetable oils are

heated in the presence of hydrogen gas to semi-solidify them.
Trans fats are used abundantly in processed foods because they

improve taste, increase shelf life, and have a less greasy feel.
Consumption of trans fat triggers chronic inflammation and increases

the risk of coronary heart disease. 26
It can cause insulin resistance and type-2 diabetes.
51
In 2015, the FDA placed a ban on products containing 'Partially
Hydrogenated Oils,' the primary source of trans fat in the food supply,
and considered them no longer "Generally Recognized as Safe." 27
Despite the ban, it can be challenging to avoid trans fats if you

consume processed foods frequently.
In the United States, food manufacturers can label their packaged

foods as trans-fat-free as long as there are fewer than 0.5g of these
fats per serving.
Even this small amount can add up, especially if you often eat
processed, junk, and fast foods!
Some of the common foods that contain trans fats are:
Margarine
Bakery Products: Cakes, pastries, doughnuts, and biscuits.
Fried Foods: French fries, fried noodles. Indian fried foods like
pakoras, samosas.
Any foods that are fried in vegetable oils. If vegetable oils are
reheated (which they are in most eateries), the trans-fat content
increases.
Chips, frozen pizzas, vegetable shortening, non-dairy creamers are

other processed foods that contain trans fat.
52
Just look for the phrase 'partially hydrogenated oils.’
The bottom line is trans fat plays havoc with your health. It's difficult
to total up just how many grams of trans fat you consume, especially
if you eat out regularly.
My recommendation is to significantly cut down your consumption of

bakery and fried foods.
Be a health-conscious individual and check the nutrition labels and

not what the food marketers want you to believe falsely.
53
M2: Macronutrients
L 6: Optimal Macronutrient Ratios
L et's say you have a client, and her name is Sally. She is 35 years
of age and weighs 140 lbs.
She desires to gain a few pounds of lean muscles in the coming

months. You recommend her heavy weight lifting sessions a few
times a week.
Based on the information we learned in the protein section, you

recommend a high protein intake that equates to 1.8g/kg of BW.
Sally's protein intake comes out to be: 1.8* 63.6kg (140)= 115g
(rounded off)
She has also been recommended a diet of 1500 calories.
115 g of protein provides 460 calories (115*4).
460 calories out of 1500 calories will be 30% (rounded off).
54
Therefore Sally is asked to eat 30% of her total calories from protein
which comes out to 115g per day.
After protein, I would recommend you move on to the fat calculations.
I recommend a fat intake of at least 25% of total calorie intake.
The fat percentage can even go up to 80% if your clients prefer a

standard ketogenic diet.
However, for most diets, the percentage of calories from dietary fats
is between 25 to 40%.
Again this range will vary on your client's food choices which are
intrinsically linked with their ethnic background.
The details of the macro splits for different diets and cuisines
worldwide are a vast topic that I have covered in my course:
Foundational Certificate in Diet Planning.
As per Sally's dietary preference, her average fat intake comes out to
be 30% of her total calorie intake.
To calculate this is easy. 30% of 1500 calories is 450 calories. 1g of

fat is 9 calories.
Therefore 450 calories/9= 50g of fats.
The healthy fat calories can come from nuts, seeds, egg yolk, whole
dairy like milk, yogurt, and coconut oil/ghee.
55
To summarize so far:
Protein intake: 30% 115g

Fat Intake: 30% 50g
The remaining calories will come from carbohydrates which will be

40% of the total calorie intake.
The calories will mainly come from complex carbs like mashed
potatoes, sweet potatoes, brown rice, steel-cut oats, dairy,
whole-grain bread, etc.
40% of 1500 calories is 600 calories which comes to 150g of carbs.
Putting everything together, here is the macro profile for Sally:
Sally PROTEIN FATS CARBS
1500 30% 30% 40%

CALORIE
S
GRAMS 112.5G 50G 150G
458 450 600

calories calories calories
56
Here's another macro splittable for a person who weighs 75kg (165
lbs) with a daily caloric requirement of 2000 calories.
% OF TOTAL CALORIES LOW (4 – MODERATE HIGH

20%) (20 – 40%) (40% +)
CARBS (in grams) 20 – 100 100 – 200 200 +
% IN RELATION TO THE LOW (9 – MODERATE HIGH

TOTAL CALORIES 20%) (20 – 40%) (40% +)
FAT (in grams) 20 – 45 45 – 88 88 +
GRAMS PER KG OF LOW (0.5 MODERATE HIGH (2

BODYWEIGHT – 0.8) (0.8 – 2) +)
PROTEIN (in grams) 37.5 – 75 75 – 150 150 +
A low-carb diet will range between 4 to 20% of 2000 calories.
In terms of grams, it would equate to about 20-100 grams of carbs

eaten per day.
Consuming less than 100g of carbohydrates is not an easy task

considering there are carbs in literally every processed food item,
often disguised under various names.
57
A Standard Ketogenic diet has no more than 20g of carbs or less.
A moderate carb diet will be between 100-200g.
Based on my 15+ years of experience in the health & fitness industry,

most people do very well on a moderate carb diet.
A diet containing more than 200g of carbs can be labeled as a

high-carb diet.
My strong recommendation is to include at least 25% of calories from

healthy fat sources when it comes to fat intake.
You can go up to as high as 40%. This obviously will depend on your

food choices and dietary preferences.
A Keto warrior will eat at least 70% of his calories from fat.
Just make sure that the calories from healthy fats should not fall
below 20%.
If you can learn and imbibe just this one thing from this course: that
healthy fats are indeed very good for you, I will consider the time
spent on this course a victory.
Seriously students, eat more fats to burn fat.
58
When it comes to proteins, remember that they are always calculated
by taking one's body weight into account.
The least one should go for is 1.2g/kg of BW, and ideally, one should
stay in the range of 1.2 to 2g/kg of bodyweight.
This lecture marks the end of our discussion of macronutrients.
Let's now look into micronutrients.
59
M3: Micronutrients
L1: Fat-Soluble Vitamins: A & D
H i students, welcome to Module 3: Micronutrients.
I'll start by discussing vitamins, followed by minerals.
Vitamins
Vitamins are organic compounds that are needed in small quantities

to sustain life. Most vitamin needs come from food as the body
cannot manufacture them.
There are 13 known vitamins, out of which four are fat-soluble, and
nine are water-soluble.
Fat-Soluble Vitamins are A, E, D & K.
Water-soluble are Vitamin B1, B2, B3, B5, B6, B7, B9, B12, and
Vitamin C.
60
Fat-Soluble Vitamins
Fat-soluble vitamins are stored in the fatty tissues of the body

and the liver. They can stay in the body for days and sometimes even
months.
Vitamin A
Vitamin A is a group of organic compounds that the human body

needs in minimal amounts. The body cannot manufacture it, and
therefore it has to be included in our diet.
Two forms of vitamin A available in the human diet are preformed

vitamin A found in animal foods and provitamin A found in plant
foods.
The most important provitamin A is beta-carotene. 28
Vitamin A Functions
Vitamin A plays many roles in our bodies. It regulates the immune

system plays a role in bone & tooth development and reproduction.
It is also vital for hair growth and essential for maintaining the
light-sensing cells in the eye.
61
Vitamin A Food Sources
Preformed vitamin A is abundantly available in animal products like

milk, eggs, chicken, liver, and fish.
Plant-based foods like carrots, sweet potatoes, and green leafy

vegetables have provitamin A.
Vitamin A Deficiency
Vitamin A deficiency is a leading cause of preventable blindness in

children worldwide. About a quarter to half a million children become
blind every year due to vitamin A deficiency.
The most common symptom of vitamin A deficiency is xerophthalmia.

29, 30
Children in Africa and South Asia are the most affected, and what is
unfortunate is that half of the children who become blind die
within a year of losing their sight. 31, 32, 33
Vitamin A deficiency is rare in most developed nations.
62
Vitamin D
Vitamin D, also known as calciferol, is a fat-soluble vitamin, which

means it can be stored in the body for a long time, just like vitamins
A, E, and K.
When exposed to sunlight, your skin produces vitamin D3

(cholecalciferol) and sends it to your liver.
From there, your liver changes it to a substance called 25(OH)D

(calcifediol). It then gets converted to 1,25(OH)2D (calcitriol), mainly
in the kidneys.
Calcitriol is the active steroid form of Vitamin D. The active form of

Vitamin D travels through the body, affecting almost every cell.
Functions of Vitamin D
One of the most vital functions of vitamin D is regulating the

absorption of calcium and phosphorus, which is essential for the
normal growth and development of bones and teeth. 34, 35
There is also strong evidence for a protective effect of Vitamin D,

not only against several types of cancer but also against multiple
sclerosis and type 1 diabetes mellitus. 36
63
Two Ways to Get More Vitamin D
Sun, the best way to get adequate Vitamin D is through moderate

exposure to the sun during appropriate times.
If possible, expose at least your arms, legs, and back for 15 to 20

minutes two or three times a week.
After twenty minutes, you can put sunscreen on to prevent excessive

sun exposure, which may cause premature aging and increase cancer
risk.
If you work a night shift or live in Canada or Iceland, where there is no

sun most of the year, taking a vitamin D supplement can help ensure
that you get enough of this essential vitamin.
Remember that Vitamin D is fat-soluble, so it is possible to overdose,

as it can accumulate over time and potentially become toxic. Toxicity
is extremely rare, however.
Vitamin D Food Sources
It's close to impossible to get enough Vitamin D from food.

For example, 100 grams of salmon has about 500 IU, and a whole
egg has about 50 IU.
To be in the optimal range (40ng/ml—65ng/ ml), you will need at

least a few thousand IU daily.
64
Vitamin D Deficiency
Unlike other vitamins, vitamin D deficiency has become a widespread

issue worldwide as not many people are exposing themselves to the
sun.
Low levels of vitamin D in the blood may lead to weak bones.
In children, vitamin D deficiency manifests as rickets, adisease

characterized by a failure of bone tissue to become properly
mineralized, resulting in soft bones and skeletal deformities. 37
I have written a very detailed article on Vitamin D on

fabulousbody.com. You can find the link in the Resource manual. 38
Let's discuss vitamin E & K in the next lecture.
65
M3: Micronutrients
L2: Fat-Soluble Vitamins: E & K
V itamin E is a group of related compounds divided into
tocopherols and tocotrienols. Alpha-tocopherol is the most common

type. It makes up 90% of the vitamin E in the blood.
Functions of Vitamin E
Vitamin E's primary role is to act as an antioxidant, preventing

oxidative stress and protecting your cell membranes from free
radicals. 39,
40
Other nutrients such as vitamin C, vitamin B3, and selenium enhance

vitamin E's antioxidant properties.
In high amounts, vitamin E also acts as a blood thinner, reducing

blood clot ability.
Vitamin E Food Sources
The highest concentration of Vitamin E is mainly found in plant-based

foods.
66
The richest source of vitamin E are nuts, oils, and seeds. It is also
abundantly available in green leafy vegetables.
Vitamin E deficiency
Vitamin E deficiency is uncommon and is never detected in otherwise

healthy people.
It often happens in diseases that impair the absorption of fat or

vitamin E from food, such as cystic fibrosis and liver disease.
Vitamin E deficiency symptoms include muscle weakness, walking

difficulties, tremors, vision problems, poor immune function, and
numbness.
Vitamin K
Vitamin K is a fat-soluble vitamin that belongs to the family of

compounds, including phylloquinone (vitamin K1) and a series of
menaquinones (vitamin K2).
The main dietary forms are vitamin K1 (phylloquinone), found in plant

foods, and vitamin K2(menaquinones), found in animal-derived foods
and fermented soy products.
Functions of Vitamin K
Vitamin K plays an essential role in blood clotting. In fact, the "K"

stands for "koagulation," the Danish word for coagulation, which
means clotting. 41
67
Other functions of vitamin K include supporting bone health and
helping prevent the calcification of blood vessels, potentially reducing
the risk of heart disease.
Vitamin K Food Sources
The best dietary sources of vitamin K1 (phylloquinone) are leafy

green vegetables like spinach and kale.
Vitamin K2 (menaquinone) is mainly found in animal-sourced foods

fermented soy products.
Vitamin K Deficiency
Your blood wouldn't clot without vitamin K, and even a tiny wound
could cause unstoppable bleeding.
Fortunately, vitamin K deficiency is rare since the body only needs

small amounts to maintain blood clotting.
Low levels of vitamin K have also been linked with reduced bone
density and increased risk of fractures in women. 42, 43, 44
There are no known side effects of excessive intake of dietary vitamin

K.
This is the end of the discussion of fat-soluble vitamins. Let's move

on to water-soluble vitamins starting with the next lecture.
68
M3: Micronutrients
L3: Water-Soluble Vitamins: B1, B2, B3, B5, B6
L et's start by discussing the B Vitamins first.
Vitamin B1
Vitamin B1 is a water-soluble vitamin. It is also known as thiamin.
Humans can store tiny amounts of thiamin in the liver, and therefore a
continued supply of this essential vitamin is required from our diet.
Functions of Vitamin B1
Vitamin B1 is an essential cofactor in the conversion of carbohydrates

into glucose.
Vitamin B1 performs its co-enzymatic functions for the adequate

energy supply to nucleic acids, neurotransmitters, and myelin.
Hence, it helps in the development and functioning of the nervous

system.
69
Vitamin B1 Food Sources
Rice lovers will be happy to know that rice has the highest source of
vitamin B1, providing more than the RDA per half-cup!
However, brown rice has a high concentration of this vital vitamin

unless the white rice is fortified with it.
It is also not uncommon to see cereals and bread fortified with

thiamin. Other sources of vitamin B1 are meat and fish like pork and
trout. Black beans are also rich in this vitamin.
It's important to note that a significant amount of thiamine is lost

when cooking water is thrown out.
Overall, heating food also reduces the thiamine content. This would
imply that it's best to steam your rice instead of boiling it. 45
At the same time, try not to overheat your food as it results in losing
this critical vitamin.
Vitamin B1 Deficiency
Thiamin deficiency is rare in the developed world. However, thiamin

deficiency's leading cause is low absorption or higher excretion rates
than normal.
This can be due to the use of certain medication, or alcohol

dependence, as alcohol impairs the body's ability to absorb thiamin.
70
Some early symptoms of thiamin deficiency are short-term memory
loss, muscle weakness, anorexia, etc. 46
The most common disease of thiamin deficiency is beriberi. Beriberi

causes impaired sensory, motor, and reflex functions. Therapeutic
doses of vitamin B1 can help overcome beriberi. 47
Vitamin B2
Vitamin B2, also known as riboflavin, is a water-soluble vitamin.
Our bodies can only store minimal water-soluble vitamins, usually in

the liver, heart, and kidneys, and the excess is excreted via urine.
Vitamin B2 is responsible for maintaining healthy blood cells. It helps

in boosting energy, protecting skin and eye health.
A point to note is that literally, all B vitamins help extract energy from
the food you eat into usable energy in the form of ATP.
Eggs, milk, and organ meats have the highest content of vitamin B2.
Spinach, almonds, mushrooms are some plant-based sources of this
vitamin.
Like vitamin B1, B2 is water-soluble and is lost in the cooking water.

To minimize loss, it's best to steam rice and not overcook your food.
71
The deficiency of vitamin B2 is extremely rare. But if manifested, it

may cause fatigue nerve damage and result in slow metabolism. 48
Vitamin B3
Vitamin B3, also known as niacin, is one of the B complex family's

water-soluble vitamins.
Vitamin B3 is essential for maintaining a healthy cardiovascular

system, especially balancing blood cholesterol levels. Niacin also
helps with brain function and healthy skin formation.
Niacin is present in both animal and plant foods in adequate

amounts.
Top animal foods rich in niacin are beef liver, chicken breast, turkey
breast, salmon, tuna, pork, beef, etc.
Top plant-based foods rich in niacin are brown rice, peanuts,

potatoes, seeds, etc.
72
Niacin deficiency is rare. Although when it happens, it can result in

skin rashes, diarrhea, or dementia. 49, 50
Vitamin B5
Vitamin B5, also known as pantothenic acid, is an essential

water-soluble vitamin.
Vitamin B5 helps break down food into energy. It helps manage

cholesterol levels by increasing HDL and lowering LDL and
triglyceride levels in the blood. 51
The highest vitamin B5 is found in beef, chicken, organ meats, whole

grains, and vegetables like cabbage, carrots, and tomatoes.
Since vitamin B5 is available in various animal and plant-based foods,

a deficiency is rare and limited to severe malnutrition.
Vitamin B6
Vitamin B6 is one of the eight water-soluble vitamins. It is also called

pyridoxine.
73
Vitamin B6 is an essential vitamin used to make antibodies that help

us fight various diseases. 52
It also helps manufacture hemoglobin that carries oxygen in red

blood cells throughout the body.53
Another essential function of vitamin B6 is to break down

proteins. This means the more protein you eat, the more vitamin B6
you need.
It is also required for optimal nerve function, skin and eye health and
helping boost energy levels.54, 55
Chickpeas have the highest concentration of this vital vitamin,

followed by beef liver, tuna, salmon, and chicken breasts.
Plant-based sources include potatoes, bananas, nuts, cottage cheese,

etc.
Like other water-soluble vitamins, vitamin B6 deficiency is rare as it is

present in various animal and plant-based foods.
74
Let's discuss the remaining water-soluble vitamins in the next
lecture.
75
M3: Micronutrients
L4: Water-Soluble Vitamins: B7, B9, B12 & C
V itamin B7
Vitamin B7, also called biotin, is another B water-soluble vitamin.
By now, you may be clear that all B vitamins play an essential role in
the metabolism of all macronutrients, i.e., carbohydrates, proteins,
and fats.
Furthermore, all eight B vitamins help keep the nervous system in

working order by assisting with neurotransmitters and nerve signals.
Together they protect the brain, improve memory, and help form
defense against cognitive issues and neurodegenerative disorders.
They are needed from our diet daily as the body cannot store them.
Vitamin B7 plays a significant role in keeping the health and strength

of skin, hair, and nail.
A deficiency in vitamin B7 can lead to hair loss and thinning,

including brittle nails and skin problems, but supplementation or
76
taking more than recommended will not promote better hair, nails,
and skin growth.
Biotin or Vitamin B7 plays a significant part in maintaining the health

of our hair, nails, and skin (that's why you find a lot of cosmetics
products like shampoos and skincare products with added biotin in
it).
Another critical function of vitamin B7 is that it helps produce leucine,

an amino acid important for muscle growth.
Vitamin B7 is found in various animal and plant-based foods like beef

liver, egg, salmon, pork, seeds, sweet potatoes, legumes, almonds,
spinach, broccoli, and so forth.
Biotin deficiency is rare, but when it happens, your skin can become
dry, there can be hair loss, and you may feel a lack of energy. 56
Vitamin B9
Vitamin B9 is one of the water-soluble vitamins. It is also known as

folate.
Vitamin B9 does not participate in energy metabolism. So what

exactly does it do?
77
Let's find out.
Vitamin B9 Functions
Vitamin B9, or folate, helps synthesize DNA and RNA, making it one
of the most important nutrients during pregnancy.
It holds a high significance when it comes to cell division and growth.

This is another reason for it being a vital nutrient during pregnancy,
infancy, childhood, and adolescence.
The human body requires folate to produce healthy red blood cells
and therefore prevent anemia. 57, 58
Dark-green leafy vegetables, cowpeas, kidney beans, green peas,

orange, and papaya are high in vitamin B9. It is present in some
animal foods like egg yolk, organ meats, and dairy products.
Megaloblastic anemia is the main sign of vitamin B9 deficiency.

Symptoms include headache, shortness of breath, weakness, and
fatigue.
However, vitamin B9 deficiency is rare.
78
Vitamin B12
Vitamin B12 is also another vitamin in the B vitamin family.
It's also called cobalamin. It has various vital functions in our bodies.
Let's discuss the main ones.
Vitamin B12 Functions
Vitamin B12 is responsible for making red blood cells. It is also

involved in DNA formation and regulation.
Vitamin B12 helps prevent megaloblastic anemia, a disorder in which

red blood cells become larger than normal, immature, and few, which
reduces the amount of oxygen carried by the blood to
the tissues. 59
Vitamin B12 is also a crucial nutrient to maintain healthy eyes, brain,

heart, hair, skin, and nails.
Vitamin B12 is mainly found in animal foods. The top sources are fish,
meat, eggs, and milk. 60
Nutritional yeast and fortified foods like bread and cereals have this
vitamin.
79
An unfortunate fact is that large amounts of folic acid (vitamin B9)

can mask vitamin B12 and result in severe neurological damage
when not treated for a few years.
Additional vitamin B12 deficiency symptoms include poor memory,

dementia, depression, confusion, megaloblastic anemia, weakness,
constipation, and weight loss.
Vegans are at a higher risk of developing vitamin B12 deficiency as

their food sources are mostly limited to animal-based products.
However, nutritional yeast is one such plant-based food that can be

added to a vegan's diet to satisfy their requirement of this critical
vitamin.
Another way to satisfy the vitamin B12 requirement for vegans is to

supplement their diet with vitamin B12.
Vitamin C
Vitamin C is a water-soluble vitamin. It is also called ascorbic acid.
Functions of Vitamin C
Like vitamin E, vitamin C is an important antioxidant and plays a

significant role in scavenging free radicals, protecting us from
cell-damaging. 61
80
Vitamin C helps in collagen synthesis. Collagen is the most common
protein found in the body. It is present in bones, ligaments, tendons,
skin, etc. It can also enhance the absorption of iron. 62
Vitamin C Food Sources
Vitamin C is present in a variety of fruits and vegetables. Red pepper

has the highest content of vitamin C, followed by orange and
grapefruits.
To ensure a high supply of vitamin C daily, it's a good idea to eat at

least five servings of fresh fruits and vegetables.
Vitamin C Deficiency
Scurvy is a disease that may start to manifest if the vitamin C intake

falls below 10mg/day for weeks.
Inflammation in the gums and malaise are the initial symptoms, and if
left untreated, it leads to scurvy. 63
As this disease progresses, joint pain, swollen gums, loosening, or

loss of teeth can happen. If scurvy is left untreated, then it could
prove fatal.
Vitamin C deficiency is rare in the developed world.
In summary, you can see that deficiency of both fat-soluble and

water-soluble vitamins is rare and limited to people who have
81
specific diseases or some disorder, which reduces the body's ability to
absorb these critical vitamins.
Lastly, vitamin deficiency is more in developing nations with

widespread malnutrition.
Let's now discuss minerals starting with the next lecture.
82
M3: Micronutrients
L5: Macro-minerals: Calcium, Phosphorus,
Magnesium
J ust like vitamins, minerals are essential for your body to stay
healthy.
Your body uses minerals for many different jobs, including keeping
your bones, muscles, heart, and brain working properly.
Minerals are also essential for making enzymes and hormones.
The human body needs macro minerals in large quantities, and then
there are micro minerals required by our body in small amounts.
The macrominerals are calcium, phosphorus, magnesium, sulfur,

sodium, chloride, and potassium. The amounts needed are more than
100 milligrams (mg) per day.
Let's discuss all the macro-minerals in some detail.
83
Calcium
Calcium is the most abundant mineral in the body. Calcium is

primarily found in bones, and it constitutes 2% of your total body
weight.
Functions of Calcium
Since most of the calcium is found in our bones, low calcium intake
may result in bone resorption.
It's important to know that our bones are constantly remodeling. In

children and adolescents, bone formation exceeds resorption as the
human body is growing at that time.
However, as we start to age, bone resorption exceeds formation,

which is especially true for postmenopausal women who have to take
extra precautions when it comes to calcium intake to avoid
osteoporosis. 64
Osteoporosis is a skeletal disorder in which bone mass and bone

strength are affected.
Adequate calcium and vitamin D, along with physical activity, may

reduce the risk of osteoporosis. 65

Calcium is also needed to regulate heart rhythms, aid in muscle

function, and regulate blood pressure and cholesterol levels.
84
Calcium Food Sources
Milk and milk products like yogurt and cheese have the highest
calcium concentrations.
Green leafy vegetables like spinach, kale, and broccoli have some
calcium, but the bioavailability decreases because of anti-nutrients
like oxalic acid.
Calcium Deficiency
There is no calcium deficiency in the short term, as blood calcium

levels are tightly regulated.
But in the long run, calcium deficiency may result in bone loss,
especially in children and postmenopausal women.
Vegans or people with lactose intolerance are also at risk of calcium

deficiency.
Calcium deficiency eventually can lead to bone fractures and

osteoporosis.
Phosphorus
Phosphorus is a mineral that makes up 1% of a person's total body

weight. It is the second most available mineral in the body after
calcium.
Most of the body's phosphorus is in the bones, teeth, DNA, and RNA.
85
Functions of Phosphorus
Phosphorus and calcium play a significant role in creating bones and

teeth. 66
Phosphorus exists in every human body cell and contributes to RNA

and DNA formation, responsible for the storage and
transmission of genetic information. 67
Adequate phosphorus is essential for maintaining essential cellular

functions, nerve conduction, and energy production.
Food Sources of phosphorus
Like calcium, dairy products like milk, yogurt, and cheese are high in
phosphorus. Other animal-based foods like salmon, chicken, and beef
are high in phosphorus.
Plant-based foods that contain phosphorus are lentils, kidney beans,

rice, cashew, potatoes, etc.
Phosphorus Deficiency
It's rare to run low on phosphorus as it is readily available in many

foods.
A shortage can sometimes happen, especially in individuals suffering

from alcohol abuse, eating disorders, anorexia, and certain inherited
disorders.
86
Symptoms of deficiency include anemia, muscle weakness, bone pain,
and numbness in the arms and legs.
Magnesium
Magnesium is an essential mineral and necessitates 300 biochemical

reactions in our body.
Magnesium helps maintain healthy nerve and muscle function, strong

bones and regulates blood glucose and blood pressure.
An adult body contains about 25g of magnesium, of which 50-60

percent is in bones and the remaining in soft tissues.
Functions of Magnesium
Magnesium may improve bone health both directly and indirectly, as

it helps regulate calcium and vitamin D levels, two other nutrients
vital for bone health.
Magnesium is a cofactor of various carbohydrate oxidation enzymes

and plays an essential role in the cell membrane's
glucose transporting mechanism.
It is vital for biochemical processes involving the formation and

utilization of ATP in the cell. 68
Magnesium is required for DNA replication, transcription into RNA,

and translation into protein.69
87
Magnesium Food Sources
Foods high in magnesium are nuts, seeds, legumes, spinach, and

whole grains. It is present in very low amounts in salmon and milk.
Magnesium Deficiency
Overall, magnesium deficiency in healthy people is rare, as the

kidneys strictly regulate magnesium content by limiting the urinary
excretion of this mineral if the dietary consumption is low.
It can result in loss of appetite, nausea, vomiting, fatigue, and muscle

weakness.
Let's continue our discussion of macro-minerals in the next lecture.
88
M3: Micronutrients
L6: Macro-minerals: Sodium, Chloride, Potassium,
Sulfur
S odium
Sodium is a mineral and one of the chemical elements found

in salt. It is found mainly in blood plasma and extracellular fluid.
The body obtains sodium through food and drink and loses it
primarily in sweat and urine.
Most of the sodium we consume is salt, sodium chloride-40%

sodium, and 60% chloride.
Functions of Sodium
Sodium is an electrolyte in the body fluids like the blood that carry an
electric charge. Sodium and other minerals like potassium help the
body keep fluids in a healthy balance.
The heart, muscle, and nerve cells use electrolytes like sodium to
carry electrical impulses to other cells. 70
89
The Daily Value (DV) for sodium is less than 2,300 milligrams (mg)
per day.
But due to a significant portion of calories coming from processed

foods (high in sodium), the average American consumes around
3,400mg of sodium per day.
SodiumFood Sources
You don't have to worry about getting enough sodium in your diet.
If most of your calories come from processed foods, you should be

more worried about how you can lower your sodium intake!
Monosodium glutamate(MSG), baking soda, sodium nitrite, sodium

saccharin, and sodium benzoate are different sodium forms added to
many food products. These increase the flavor, texture, appearance,
and shelf life of the foods.
It is good to eat most of your calories from homemade foods

prepared from fresh, local, and seasonal ingredients for healthy
sodium intake.
Sodium Deficiency
It's extremely rare to run low on sodium as most people eat

significant calories from processed foods!
If a deficiency occurs (hyponatremia), it can result in headaches, loss

of appetite, vomiting, muscle cramps, fatigue, and convulsions.
90
Chloride
Chlorides are present in nature, including mineral sediments, natural

water, human and animal excretions, wastewater, and food.
Most of the chloride is consumed in the form of salt (sodium chloride).
Chloride helps balance the amount of fluid inside and outside of your
cells. Approximately 10% is found in our cells, whereas the remaining
is present in the extracurricular fluid.
Sodium and chloride are found outside the cell in the extracellular
fluids, and potassium, magnesium, and phosphorus within the cells.
Functions of Chloride
Chloride, after sodium, plays a vital role as an electrolyte in our body.

It regulates body fluids, electrolyte balance, nerve, and muscle
function. 71
It balances the blood pH and is an essential component for assessing

many pathological conditions.
Chloride is secreted as hydrochloric acid (gastric juice) in the stomach

for protein digestion absorption of nutrients like
vitamins, calcium, zinc, and folic acid. 72
91
Chloride Food Sources
Dietary chloride comes almost entirely from sodium chloride or table

salt.
Vegetables such as seaweed, rye, tomatoes, lettuce, celery, and

olives contain chloride.
Chloride is naturally there in almost all water forms.
ChlorideDeficiency
Chloride deficiency is very rare, as most foods containing sodium

also provide chloride. Hypochloremia is a condition when the volume
of chloride ions is low in the body. 73
It can happen due to low salt intake (vomiting, sweating), with certain
medications such as laxatives, diuretics, and other health conditions.
Symptoms can be dehydration, vomiting, diarrhea, and

breathlessness.
Hypochloremia can also occur with hyponatremia (low sodium

levels). Chloride losses can be substantial in infants from diarrhea or
vomiting due to infection. 74
92
Potassium
Potassium is one of the seven essential macrominerals and

electrolytes needed to maintain our body.
It is present both inside and outside the cells. However, potassium

concentration is ~30 times higher inside the cell than outside!
Functions of Potassium
Together with sodium, it regulates the blood plasma and

extracellular fluid volume.
Potassium also helps by regulating the heartbeat, assists in the

functioning of nerves and muscles. It also helps maintain the proper
fluid balance.
Potassium is vital for synthesizing protein and metabolizing

carbohydrates.
Potassium is excreted mainly in the urine, some in the stool, and a

minimal amount as sweat.
Our body absorbs 85-90% of the dietary potassium from the foods
we eat.
93
Potassium Food Sources
Potassium is available from a variety of vegetables, fruits, dairy, nuts,

and unrefined foods.
Lentils and beans are also high in this essential mineral.
Potassium Deficiency
Hypokalemia(low potassium level) occurs in the body due to

excessive urination because of prescription medications, severe
sweating, vomiting, overuse of laxatives, kidney disease, and
genetic disorders.
Mild hypokalemia symptoms are constipation, fatigue, and muscle

weakness. 75, 76
However, potassium deficiency is rare, especially in people with

healthy kidney function.
Sulfur
Sulfur is an element that exists in nature and is freely available in

soil, plants, foods, and water.
Sulfur is supplied mainly by the intake of two amino acids,

methionine, and cysteine, found in plant and animal proteins.
Sulfur becomes an essential constituent of amino acids, proteins,

enzymes, vitamins, and other biomolecules.
94
Function of Sulfur
Cysteine and methionine(sulfur-containing amino acids)are necessary

to make and maintain glutathione, the master antioxidant.
It neutralizes free radicals and reactive oxygen compounds, regulates

the nitric oxide cycle (crucial for inflammation), helps the liver process
toxins, and plays a role in DNA synthesis.
Sulfur-containing compounds possess a range of biological activities,

including antiviral, antibacterial, antiallergic, and
antimalarial. 77

Sulfur Food Sources
Food sources of sulfur-containing amino acids(SAA) are allium

vegetables like onion, leek, garlic, and cruciferous vegetables like
cabbage, kales, and broccoli.
Egg whites, chicken, fish, beef, and dairy products are good sources
of sulfur.
Legumes, nuts, seeds, whole grains, and certain condiments also are
rich in sulfur.
Drinking water also contains sulfur, depending on the source.
95
Sulfur Deficiency
Sulfur deficiency is not common, but if manifested, it may result in

acne, brittle nails, thinning of hair, depression, memory loss, and
gastrointestinal issues.
96
M3: Micronutrients
L7: Micro-minerals: Iron, Zinc, Copper, Manganese
E ven though our bodies need microminerals in minimal
quantities (0.2 to 15mg/day), they are still essential to our diet daily.
There are nine microminerals: Iron, Zinc, Copper, Manganese,

Selenium, Chromium, Iodine, Molybdenum, and Cobalt.
Let's start with iron.
Iron
Iron is a micromineral essential for all living organisms and is found in

every body cell.
Functions of Iron
Roughly 70% of the body's iron is utilized to make hemoglobin.

Haemoglobin's primary role is to transport oxygen from the lungs to
body tissues to maintain essential life functions. 78
Human body cells require iron to convert energy from food into ATP,
a primary energy source of the body.
97
Iron is vital for synthesizing cofactors necessary to the enzymes
involved in DNA synthesis and cellular creation and growth.
Iron Food Sources
There are two kinds of dietary iron, known as Heme and Non-Heme.
The body quickly absorbs heme iron. We get heme iron from animal
sources like organ meat, seafood, and poultry.
Non-heme iron is from plant-based sources like beans, spinach, nuts,

soy, and dry fruits.
Consuming vitamin-C-rich foods alongside non-heme sources of iron

can increase iron absorption.
The daily iron requirement for vegetarians is 1.8 times higher than for
non-vegetarians.
Iron Deficiency
Blood loss is the most common cause of iron deficiency.
Menstruation, poor diet, and malabsorptive disorders can also

cause iron depletion. 79, 80
A deficiency of iron in the blood is called Iron deficient Anemia.
98
Mild or moderate iron deficiency anemia may not have any signs or
symptoms. The symptoms of anemia can be fatigue, shortness of
breath, or chest pain.
Zinc
Zinc is an essential trace mineral and is responsible for physiological

processes.
Zinc is not stored in the body and must be consumed daily to

guarantee sufficient supply.
Functions of Zinc
Zinc is found in most of the cells throughout the body.
It is one of the crucial regulators of cellular function and the body's

immune system. 81
Zinc is responsible for the catalytic activity of more than 100 different
enzymes.
Zinc in proteins is essential for maintaining protein structure, stability,

and regulating gene expression.
Zinc and antioxidants delay the progression of age-related macular

degeneration (AMD) and vision loss by preventing cellular damage in
the retina. 82
99
Zinc Food sources
Animal proteins are good sources of dietary zinc- seafood, red meat,
lamb, and chicken's dark meat.
Vegetarian sources are nuts, beans, whole grains, and dairy products.
Vegetarians may need more zinc than recommended due to the low
bioavailability of zinc from plant-based foods.
ZincDeficiency
Low dietary intake, malabsorption, chronic illnesses like diabetes,

cancer, and liver diseases can create zinc deficiency.
Symptoms are loss of appetite, frequent infections, retarded growth,

and anemia. It can result in hair loss, loss of sense of taste, and smell
in severe cases. 83
Low zinc levels are evident in vegetarians, pregnant and lactating

women, and anyone suffering from gastrointestinal diseases.
100
Copper
Copper is an essential trace mineral vital to the body's health from

fetal development to old age.
Copper in the body is located in the liver, bones, and muscle, but
copper traces occur in all body tissues.
Most copper is excreted in bile and a small amount in urine.
Functions of Copper
Copper plays a vital role in our metabolism, primarily because it

allows many critical enzymes to function correctly.
Copper enzymes are known as cuproenzymes, regulate energy

production, red blood cells, connective tissue synthesis,
neurotransmitter synthesis, and antioxidant action. 84
Copper is necessary for the maintenance of a healthy white blood cell

count. Your body also needs copper for brain development and iron
absorption.
Copper Food Sources
Animal sources of copper are shellfish, oysters, crab, and organ meat.
Plant sources rich in copper are whole grains, beans, dark leafy
greens, potatoes, and chocolate.
101
Seeds and nuts rich in copper are cashews, hazelnuts, sunflower
seeds.
CopperDeficiency
Copper deficiency can result from malnutrition, malabsorption, or

excessive zinc intake and can be acquired or inherited.
The symptoms are low white blood cells with an increased risk of
infection, fatigue, anemia, osteoporosis, hypopigmentation,
connective tissue disorder, nerve damage, and muscle weakness. 85
Manganese
Manganese is a trace mineral, vital but required in a small quantity.
Manganese is ingested through the gastrointestinal tract and stored

in the liver, pancreas, bones, kidneys, and brain.
Functions of Manganese
Manganese is essential for forming healthy cartilage and bone for

blood clotting and helps in wound healing.
It plays a role in numerous chemical processes, including synthesizing

nutrients like cholesterol, carbohydrates, and proteins.86
102
Manganese Food Sources
Plant-based foods rich in manganese are sprouted grains, legumes,

beans, nuts, and seeds.
Animal sources are clams, oysters, and mussels.
Manganese Deficiency
Manganese deficiency is rare and usually limited to people suffering

from medical issues like diabetes, osteoporosis, epilepsy.
Signs of a potential manganese deficiency may include impaired

growth, impaired reproductive system, and skeletal system
abnormalities. 87

Manganese deficiency might also affect and change lipid and

carbohydrate metabolism and cause abnormal glucose tolerance.
In the final lecture on micronutrients, let's discuss the remaining

micro-minerals.
103
M3: Micronutrients
L8: Macro-minerals: Selenium, Chromium, Iodine,
Molybdenum, Cobalt
S elenium
Selenium is a trace mineral and is available naturally in foods.
Most selenium is stored in muscle tissue, although the thyroid gland

holds the highest selenium concentration due to various
selenoproteins that assist with thyroid function.
Functions of Selenium
Maintaining a physiological concentration of selenium is a

prerequisite to preventing thyroid disease and preserving overall
health. 88
Selenium is a vital component of various enzymes and proteins called

selenoproteins. These have antioxidant properties that help break
down peroxides, damaging tissues and DNA, leading to inflammation
and other health problems. 89
104
Selenium Food Sources
Animal sources of selenium are chicken, turkey, beef, seafood, and

eggs.
Plant sources are brazil nuts, beans, lentils, grains, green vegetables,
bread, and dairy.
Selenium Deficiency
Selenium deficiency is rare; however, if manifested may cause poor

immune function and cognitive decline. 90
Chromium
Chromium is a naturally occurring element found in rocks, animals,

plants, soil, and volcanic dust and gases.
Dietary chromium is poorly absorbed, and levels of absorption

decrease with age.
Only a tiny amount of the chromium from food is absorbed, and the
absorption is better if eaten with foods containing vitamin C and
niacin.
Functions of Chromium
Chromium is an essential mineral that has a beneficial role in

regulating insulin action and its effects on carbohydrate, protein,
and lipid metabolism. 91,
92
105
It stimulates fatty acid and cholesterol synthesis, which is vital for
brain function.
Chromium Food Sources
Chromium is widely available in the food supply, but most foods

provide only tiny amounts.
The best chromium sources are broccoli, liver, brewer's yeast,

potatoes, whole grains, seafood, nuts, egg yolk.
Grape juice and red wine are good sources of chromium.
Foods high in simple sugars and dairy products are usually low in
chromium.
Chromium Deficiency
Dietary chromium is poorly absorbed, and levels of absorption

decrease with age.
Low chromium levels will lead to impaired glucose tolerance,

resulting in reduced blood sugar control in people with type-2
diabetes. 93
Symptoms of chromium deficiency can include weight loss, confusion,

and impaired coordination.
106
Iodine
Iodine is one of the essential elements required for healthy human

growth and development.
Iodine does not occur naturally in specific foods and is present in the
soil and absorbed through foods grown on that soil.
About 70-80% of iodine is in the thyroid gland in the neck; the rest is
in the blood, muscles, ovaries, and other body parts.
Functions of Iodine
Iodine's principal physiological role in the human body is to produce

the thyroid-stimulating hormone (THS) known as thyrotropin.
Thyroid hormones regulate crucial biochemical reactions, including

protein synthesis and enzymatic activity, and are critical determinants
of metabolic activity.
Iodine is an essential component of the thyroid hormones

triiodothyronine (T3) and thyroxine (T4) and is vital for healthy
thyroid function.
All cells in our body depend on T3 and T4 to regulate their

metabolism.
107
Iodine Food Sources
Seafood is abundant in iodine because marine animals absorb some

of the iodine naturally present in seawater.
Certain types of edible seaweed such as wakame, nori, and kombu

are also rich in iodine.
Eggs, fruit, vegetables, grain products, dairy, and poultry are good
sources of iodine, but the amount varies on the soil and fertilizer's
iodine content.
Iodized salt is also one of the most common food products through
which we get iodine.
Iodine Deficiency
Iodine deficiency results mainly from geological rather than social

and economic conditions.
In areas where the soil is iodine deficient, those who do not use
iodized salt and pregnant women are more prone to be iodine
deficient.
Inadequate iodine intake leads to insufficient production of thyroid

hormones, which adversely affect the muscle, heart, liver, kidney, and
the developing brain.
108
Iodine deficiency disorders (IDD) include hypothyroidism, mental
retardation, goiter, and varying degrees of other growth and
developmental abnormalities. 94
Molybdenum
Molybdenum is an essential trace element for virtually all life forms.
The body uses molybdenum to process proteins and genetic material

like DNA and RNA.
Functions of Molybdenum
Molybdenum is a structural constituent of molybdopterin, a cofactor

synthesized by the body and required for the function of four
enzymes:
Sulfite oxidase
Xanthine oxidase
Aldehyde oxidase
Mitochondrial amidoxime reducing component (mARC)
These enzymes metabolize sulfur-containing amino acids and

heterocyclic compounds, including purines and pyrimidines. 95
Xanthine oxidase, aldehyde oxidase, and mARC also metabolize

drugs and toxins. 96
109
Molybdenum Food sources
The molybdenum content of foods depends on the soils and water

used in irrigation.
Plant sources of molybdenum are whole grains, rice, banana, green

leafy vegetables, nuts, and all kinds of beans.
Animal sources are beef, chicken, eggs, and dairy products.
Molybdenum Deficiency
Molybdenum deficiency is rare but can occur in people with a genetic

mutation that prevents molybdopterin synthesis.
Symptoms can be headaches, vomiting, night blindness, rapid heart

and respiratory rates, and coma. 97
Cobalt
Cobalt is a trace element essential for the human body and can occur
in organic and inorganic forms.
The organic form is a necessary component of vitamin B12 and is

essential for making red blood cells (RBC). 98
110
Functions of Cobalt
Cobalt plays a significant role in forming amino acids and some

proteins in nerve cells and creating neurotransmitters indispensable
for the organism's correct functioning.
Cobalt is also part of the biotin-dependent Krebs cycle, in which the

body breaks down sugars into energy. 99
Cobalt Food sources
Animal sources rich in cobalt are fish, eggs, organ meat, muscle meat,
poultry, and milk.
Plant sources are Nuts, seeds, green leafy vegetables, broccoli, peas,
beans, and root vegetables.
Cobalt Deficiency
Cobalt deficiency is strongly related to disturbances in vitamin B12

synthesis.100
Cobalt deficiency can cause pernicious anemia. The symptoms can

include numbness, fatigue, tingling in your hand and feet, nausea,
appetite loss, difficulty maintaining balance, weight loss, and
headache.
111
M4: Special Compounds
L1: Fiber : Definition, Types & Health Benefits
H i students. Welcome to the module on Special compounds.
In this module, we'll discuss the following:
Fiber
Probiotics
Water
Let's get started with fiber.
Fiber
Fiber is a type of carbohydrate that our body cannot digest or
absorb. It is referred to as bulkor roughage.
Because our bodies cannot digest fiber, it passes through our

stomach, small intestines, colon, and out of our bodies relatively
intact.
112
Types of Fiber
Soluble Fiber
Soluble fiber can dissolve in water and form a gel-like substance.

Some examples of soluble fiber are gum, pectin, and mucilage.
Food sources rich in soluble fiber are peas, oats, apples, beans,
carrots, and barley.
The main benefits of soluble fiber are that it helps to reduce blood
glucose levels and blood cholesterol levels.
Insoluble Fiber
Insolublefiber, as the name suggests, cannot dissolve in water.

Examples include cellulose, lignin, hemicellulose.
Food sources rich in insoluble fiber are whole bran, whole-wheat like
roti, potatoes, and beans.
The main benefit of insoluble fiber is that it helps you keep regular by
speeding up the passage of foods from the intestines. 101
Health Benefits of Including Fiber in your Diet
As discussed, insoluble fiber helps add bulk to the stool, making it

easier to pass, thus decreasing the chance of constipation.
113
Constipation is one of the most common gastrointestinal issues that
people experience worldwide!
The most important thing when it comes to weight loss is to deal

with hunger and cravings. This is because to lose weight; it's
essential to follow a calorie deficit diet.
When on a caloric deficit diet, almost everyone has to deal with

cravings and hunger.
A high fiber diet is more filling as it helps stabilize your blood sugar
levels, significantly reducing your cravings and hunger. 102
Another important aspect of a high fiber diet is that almost every

high fiber foods are nutrient-dense, meaning they are high in vitamin
minerals which further helps reduce cravings. 103
This is because cravings are simply a cry from your body to ingest
more micronutrients that it needs to deal with billions of chemical
reactions happening in your body at any given point in time.
High fiber intake is strongly linked to a reduction in heart disease.

An umbrella review was conducted by Marc P. McRae, published in
2017.104
This umbrella review included all meta-analyses or systematic

reviews.
A total of 31 meta-analyses were included in this umbrella review.
114
All of these high-quality studies reported that eating a high fiber diet
significantly reduces the relative risk of cardiovascular disease, stroke,
and coronary heart disease.
The apparent reason was that fiber acts on low-density lipoprotein

(bad cholesterol) and reduces it, thus lowering the risk of heart
disease and other cardiovascular diseases.
115
L2: Fiber : Optimal Fiber Intake, Foods High in Fiber
H ow Much Fiber Do You Really Need Everyday?
Optimal Fiber intake is dependent on one's age and gender.
Men need 38g+ fiber daily. Women need 25g+ fiber daily.
Find all tables and images in the Resource manual. I hope you have
already downloaded it. :)
Foods High in Fiber
It's important to eat a variety of high fiber foods to ensure that you
get both types of fiber, i.e., soluble and insoluble.
You don't need to be particular about getting a fixed amount of a

specific type of fiber, as almost all fiber foods contain varying
amounts of fiber types in them.
Just focus on including the following foods almost on a daily basis.

This will ensure that you reach the optimal fiber intake according to
your age and gender.
116
Fiber in Legumes
Foods that contain the highest concentration of fiber are legumes.

As we learned in the carbohydrate module, legumes are further
subdivided into lentils (dal) and beans (kidney beans, chickpeas, etc.)
Dal's and beans are ~25% fiber by weight. This means that 100g of
raw quantity provides 25g of fiber.
I eat 350g of dal or beans daily, which provides me with 25g of fiber.
Therefore, 100g of cooked dal/beans with a medium consistency will

provide 7g of fiber which is very high.
Fiber in Fruits
Fiber intake in most fruits is 2-3g for every 100 grams.
Avocado is one fruit that is super high in fiber, providing 7g of fiber

per 100g.
Berries like blackberries and raspberries contain between 5-7g per

100g.
Pomegranate has 4g/100g.
117
Fiber in Vegetables
The fiber in most vegetables is also between 2-3g/100g. Your regular

veggies like broccoli, spinach, carrots, brussels sprouts, okra (bhindi),
sweet potatoes, etc., contain between 2-3g/100g.
However, lima beans, peas, squash, and artichoke are loaded with
fiber at 6g/100g!
Fiber in Whole Grains
Oats, barley, ragi, brown rice, roti are all high fiber foods.
Just make sure that you source the ingredients from a health store, as
most commercially available grains and oats are highly processed,
leaving very little fiber in them!
Next lecture, we'll discuss probiotics.
118
L3: Probiotics : Definition, Health Benefits & Top Foods
S cientists have started to call our gut 'The Second Brain.' 105
According to Michael Gershon, our gut has about 100 million

neurons, more than the spinal cord or the peripheral nervous system,
author of the book 'The Second Brain.'
Your brain and gut are connected by a visceral nerve called the vagus
nerve. It is an information highway where the information flows from
your gut to the brain and vice-versa. 106
Roughly 70% of our immune system is located within the gut in the
form of gut-associated lymphoid tissue. 107
Literally, there are more immune cells in your gut than anywhere in
your body.
Another amazing fact is that more than 90% of the 'feel-good

hormone serotonin is produced in your gut.
119
This hormone affects your mood and well-being, and the right
balance is vital to regulate mood, appetite, and overall well-being. 108
A collection of bacteria, fungi, and viruses are housed in your gut.

Out of these microbes, bacteria are the most studied, and they
outnumber other microbes by two to three times.
Now, whenever the word bacteria comes to our mind, we think of

germs and disease, right?
Not really!
That's just part of the story.
Quite simply, bacteria in your gut are divided into good and bad
bacteria, just like good cholesterol and bad cholesterol.
Bad bacteria is bad.
They multiply, and they mean harm. Some examples are e-Coli and
salmonella.
Whereas good bacteria are famously known as "probiotics," which

exist to protect their host body, that is us!
They play various important roles in our bodies.
Let's define probiotics and analyze some evidence on how probiotics

may affect our health.
120
What are Probiotics?
Probiotics are simply the good bacteria in your gut. However, some
yeast can also act as probiotics.
There are different types and strains of probiotics offering unique

health benefits.
The most common variety of bacteria in our gut is:

Lactobacillus and bifidobacterium.
Health Benefits of Probiotics
1) Helps us digest and absorb our food
Most good bacteria are found in your large intestine (with varying
levels in other parts and organs of your body), but they are primarily
found in your large intestine.
So whatever food particles that your stomach and small intestine

cannot digest, these good bacteria help.
They also help in the synthesis of Vitamin K2, folate, short-chain fatty
acids like butyrate (SCFA), and some B vitamins 109, 110, 111, 112
121
2) Stimulates the Immune System
About 70 percent of the immune system is located in our gut.
This makes a lot of sense since the food that we eat and drink is
loaded with pathogens, viruses, and bacteria, and the ideal location
of our immune system is the gut because it can fight off these
unwanted invaders more effectively.
3) Modulates the neurotransmitters responsible for one's appetite

and mood
There is also enough evidence that the gut microbiota modulates

neurotransmitters like serotonin, GABA, and even dopamine. 113, 114
The gut is the largest site for serotonin as it is produced by the gut
microbes and the gut cells. 115
Literally, 90% of the serotonin in the body is produced in the gut.
4) Lowers the oxidative stress and inflammation
Further, our gut microbiome plays a crucial role in controlling

oxidative stress and inflammatory responses and improving
metabolism and energy expenditure during intense exercise. 116
122
5) Fend off bad bacteria
Probiotics help to fend off bad bacteria that try to harm you.
Just like the ideal ratio between Omega 3 and Omega 6 should be
1:2, the same way, the ideal ratio between good and bad bacteria
should be 85:15.
If this ratio is disrupted due to changes in one diet and lifestyle like
less sleep, more stress, high intake of alcohol, smoking, antibiotic use,
consumption of fast and junk food, consumption of conventional
dairy, etc., then certain symptoms like headaches, mood swings,
weight gain, acne, gas, bloating, pain in stomach start to crop up.
Over time these symptoms [which are a sign by your body that there
is something wrong] may potentially manifest into full-bore diseases
like IBS, Crohn's disease, autism, cancer, and so forth. 117
6) Weight Loss and your Gut
A gut dysbiosis can occur when bad bacteria in your gut vastly
outnumber good bacteria.
This condition can disrupt normal metabolic functioning and can

cause insulin resistance.
All this can ultimately result in unwanted weight gain. And so, the
opposite can happen if you optimize your gut bacteria. 118
Remember the ratio between good vs. bad bacteria? Yes, 85:15.
123
Buttermilk, yogurt, sauerkraut, kimchi, miso, tempeh, kanji, natto are
some of the foods rich in probiotics.
I strongly recommend that you start to include a few of these foods in

your diet daily.
124
L4: Water: Health Benefits & Optimal Water Intake
W ater is essential for life. Approximately 65% of the adult
body is water. This percentage is more in infants and less in the

elderly.
Water is indeed an essential nutrient, and every organ and system in

the human body counts on the water to function optimally.
Why Water is Important for Health
Water's importance is established because most of us can survive

without food for several weeks, but when it comes to water, the time
is limited to only a few days!
It is a vital nutrient required in optimal quantity daily.
Before I discuss how much water one should consume daily, let's
understand the critical role in the human body.
125
Water and Brain
According to BrainMD.Com:
"Your brain is 80% water, your muscles (including your heart) are
75% water, your blood is 83% water, your lungs are 90% water, your
skin is 64% water, and even your bones are 30% water."
Optimal water intake helps with maintaining memory function,

improving concentration and cognition.
Mild dehydration, which is 1-3% bodyweight loss of water, can alter

brain function.
Cognitive functions such as concentration, alertness, and short-term

memory are affected negatively during mild dehydration. 119
Water and Weight Loss
Whenever I put my clients on a calorie deficit diet, they complain of

increased hunger.
I tell them it is not hunger. It's just cravings.
To curb their cravings, I suggest that they include water as the first
thing they should reach for.
Other zero-calorie beverages include black coffee, apple cider

vinegar, lemon juice, and green tea.
126
It's important to note that these beverages are 99% water and
effectively curb cravings and act as appetite suppressants.
A long-term randomized controlled trial done on premenopausal

overweight women concluded that increased water intake resulted
insignificant loss of body weight and fat over 12 months.120
A study in the Journal of Clinical Endocrinol Metabolism concluded

that drinking 500ml of water increased metabolic rate by 30%. The
increase occurred within 10 minutes and reached a maximum
after 30-40 min.121
Various other studies support the same results that water intake
increases metabolic rate.122, 123
Water and Skin Health
We have learned that skin is 64% water, and increasing your water
intake will positively affect your skin health.
Optimal water intake helps get rid of skin toxins resulting in radiant
skin.
Enough water intake also reduces water retention. Water retention

occurs due to less water intake as the body retains more water to
prevent dehydration.
However, there is no reason for the body to retain water when you
drink enough water! This reduces the 'puffy' look and makes you look
toned.
127
Optimal Intake of Water Per Day
Now that we have learned the best ways to drink high-quality

energized water for good health, let's understand how much water
you should drink every day for optimal cognitive, mental, and overall
health.
Just like one's protein intake is intrinsically linked with their activity
levels, the same way your water intake will vary based on where you
live and how active you are.
If you live in a country where it's hot and humid most of the time, your
water intake will be higher because you will lose more water in
sweat.
Similarly, if you indulge in moderate-to-high intensity workouts, your

water intake will be more than people who lead a sedentary lifestyle.
In 1945, the National Academy of Sciences advised 1 milliliter of

water for every calorie you eat.
For example, if you eat a 2,000 calorie diet, you should drink 2 liters
of water per day.
When you average the intake touted by most health authorities, it

comes to roughly ~2 liters per day.
This is roughly eight glasses (8 ounces) of water.
128
8×8 is a famous water unofficial recommendation that most people
abide by and has been quite popular in the press for decades.124, 125
However, this recommendation does not consider one's gender, age,

activity levels, the kind of climate they live in, and, most importantly,
how much water they are ingesting through foods and beverages.
The reality is that most people consume approximately 20% of their

water via food.
Most fruits and vegetables are 75-99% water. Meats and poultry are
50-65% water.
Many low-calorie beverages like black coffee, tea, green tea, coconut
water, lemon juice, vegetable juices are all 99% water and add
significantly to your water intake.
The Bottomline on Optimal Water Intake
There is no official figure from any health authority on the optimal

water intake. However, they recommend that the water intake varies
for each individual and can vary depending on their lifestyle and
where they live.
The best way to ensure optimal water intake is to let your body be
your guide.
For starters, ensure that your urine color is always light yellow in
color or colorless.
129
A dark yellow or orange color indicates dehydration.
Also, please note that the moment you start to feel thirsty, you are
already dehydrated. So it's a good idea to drink water throughout the
day.
To ensure this, it's essential to keep a ~1-liter bottle of water on your

work desk or in your office where it is clearly visible.
This lecture marks the end of this module.
This fundamental course is not over yet. The next module will be
interesting as I will bust the top nutrition myths that are still
prevalent today.
130
M5: Nutrition Myths & Facts
L1: Myth #1: A Diet High in Fats is Bad for Your

Health
T ogether with carbohydrates, fats are a primary source of
energy. Fat is a dense source, providing nine calories per gram

consumed.
Besides being a primary energy source, dietary fats perform a host of

essential functions in our body.
Each cell's membranes are composed of protein and lipids, including

phospholipids, cholesterol, and triglycerides.
The cell membrane acts as a barrier between the inside and outside,
controlling the movement of substances in and out of the cell.
Our brain is ~60% lipids, with DHA (a type of omega-3 fatty acid)
being the most prominent. 126
The retina of the eyes also contains DHA. 127
131
Without enough fat in the diet, the body cannot absorb fat-soluble
vitamins A, D, E, & K.
Fat cells stored in adipose tissue insulate our body and protect it from
extreme cold and heat.
The extra padding of fat on our hands, legs, and buttocks helps in
physical activities like swimming, running, and other sports. It also
protects us from physical trauma.
However, this does not mean we should be overweight. Excess body

fat can cause a lot of medical problems. 128
Akash's recommendation regarding daily dietary fat intake
Fats can be your best friend or your worst enemy.
some are bad.
I recommend eating at least 20% (can easily go up to 80% in a

Standard Ketogenic Diet) of calories from good fat sources such as
omega-3s, monounsaturated fats, and saturated fats.
And limit the consumption of polyunsaturated fats, especially from

vegetable oils.
A 2018 year-long randomized control trial of 609 participants

conducted by Dr. Christopher D Gardner John F Trepanowski et al.
concluded that there was no significant difference in weight loss
132
between a group who ate a healthy low-carb diet and another group
that ate a healthy high-fat diet. 129
The next two myths will make the following two questions clear:
1) Is Saturated Fat Healthy?
2) Are Vegetable Oils good for health?
Let’s continue in the next lecture.
133
L2: Myth #2: Saturated Fats Are Bad For Your Health
“W hen saturated fat got mixed up with the high sugar
added to processed food in the second half of the 20th century, it got
a bad name."
-Robert Lustig UC San Francisco Pediatric Endocrinologist
Why was saturated fat demonized in the first place?

It all started with Ancel Keys and the Seven Countries Study.1
Keys launched the Seven Countries Study in 1958 to research the

relationship between dietary patterns and the prevalence of coronary
heart disease.
He uncovered a direct link between heart disease from high total

serum cholesterol and saturated fat intake.
However, the study was seriously flawed; Keys started with data
from 22 countries and omitted the data from the countries that didn't
fit his hypothesis! 130
134
For the last four decades, because of him and his deceptive study, we
have been eating cereals with skimmed milk instead of whole egg
omelets made in butter.
The American Heart Association 2 recommends aiming for dietary

patterns that derive 5 to 6 percent of its calories from saturated fat.
For a 2000-calorie-a-day diet, this equates to around 13 grams of fat

(120 calories).
They state that saturated fats raise the level of cholesterol in your
blood but fail to delineate which type of cholesterol they are referring
to!
They suggest replacing foods high in saturated fats with foods high
in monounsaturated and or polyunsaturated fats by eating foods with
liquid oils.
On the contrary, saturated fats are protective and found in real food,
not junk.
Unfortunately, after four decades of embracing the idea that

saturated fat is bad for your heart, it will require no less than a
revolution to break free of this massive misinformation, but times
have started to change.
Fats and oils are made of collections of molecules called triglycerides.
135
Saturated fats are triglycerides that contain only single covalent
bonds between fatty acid carbon atoms.
Because they lack double bonds, each carbon atom is saturated with
hydrogen atoms.
A few examples of foods high in saturated fats are ghee, coconut oil,
lard, tallow, and red meat.
Is Saturated Fat Good for Health?
In 2010, a meta-analysis involving more than 300,000 individuals

found no significant evidence that dietary saturated fat is associated
with an increased risk of coronary heart disease or cardiovascular
disease. 131
A recent British Medical Journal article by British cardiologist Aseem

Malhotra, an interventional cardiology specialist registrar at Croydon
University Hospital in London, states:
"The mantra that saturated fat must be removed to reduce the risk of
cardiovascular disease has dominated dietary advice and guidelines
for almost four decades. Yet scientific evidence shows that this advice
has, paradoxically, increased our cardiovascular risks.
The aspect of dietary saturated fat that is believed to have the

greatest influence on cardiovascular risk is elevated concentrations of
low-density lipoprotein (LDL) cholesterol.
136
Yet the reduction in LDL cholesterol from reducing saturated fat
intake seems to be specific to large, buoyant (type A) LDL particles,
when in fact, it is the small, dense (type B) particles (responsive to
carbohydrate intake) that are implicated in cardiovascular disease.
Indeed, recent prospective cohort studies have not supported any

significant association between saturated fat intake and
cardiovascular risk. Instead, saturated fat has been found to be
protective.” 132
A meta-analysis of observational studies and 27 randomized,

controlled trials published in the Annals of Internal Medicine also
conclude that current evidence does not clearly support
cardiovascular guidelines that encourage high consumption of
polyunsaturated fatty acids and low consumption of total saturated
fats.
This particular analysis included data from more than 600,000

people in 18 countries. 133
Nature cannot be wrong.
Did you know that mother's milk has more than 50 percent of calories
from saturated fat and a higher proportion of cholesterol ?
This is because cholesterol and saturated fat are essential for growth
in babies and children, especially when it comes to brain
development. 134
The benefits of saturated fats clearly illustrate their importance.
137
Saturated fats are very stable and do not oxidize when used in
cooking at high temperatures. 135
However, the oils most of us tend to use are polyunsaturated (canola,

soy, corn, safflower, and sunflower).
These oxidize when used for high heat cooking, creating harmful free
radicals in the process.
Saturated fats play many vital roles in the body, such as helping to
strengthen the immune system, promoting healthy bones, protecting
the liver, and providing structural integrity to the cells.
After all, saturated fatty acids make up at least half of your cell
membranes.
Moreover, short- and medium-chain fatty acids inherent in saturated

fats like coconut oils have important antimicrobial properties.
Saturated Fat Daily Intake
As of 2010, the U.S. Department of Agriculture's (USDA) dietary

guidelines call for reducing your saturated fat intake to a mere 10
percent of total calories, which I believe is low if you want to maintain
optimal health.
138
My Recommendation Regarding saturated fat intake
Students, I am an educator and not an enforcer. If you are still unsure

whether you should consume saturated fats, then it's a good thing.
Do your research and come to your own conclusion.
However, if I have managed to convince you a little, it's ok to start

including some foods high in saturated fats, such as ghee, coconut oil,
etc., in your diet and keep track of your health data.
My diet averages ~30% of calories from dietary fats if I talk about my

diet. I cook all my meals in ghee or coconut oil. I drink whole milk and
consume only whole eggs.
My main objective with this course is to bust the myths, bring forth
the evidence, and my own experience with a particular food or a
nutrition concept.
In conclusion, saturated fat is vital for the human body to function

properly and should not be neglected.
Let's discuss another important myth and shed some light on the use
of vegetable oils.
139
L3: Myth #3: Cooking in Vegetables Oils is Healthy
P olyunsaturated fats are further divided into omega-6 and
omega-3 fatty acids.
The most common omega-6 is linoleic acid, an essential amino acid

that the body cannot manufacture on its own.
Even though Omega-6 polyunsaturated fats are essential to us, they

may pose health issues when eaten in excess. It's crucial to maintain
a ratio of omega-6 to omega-3 of 1-1 to a maximum of 4:1 for
optimal health.
The ratio of omega-3 vs. omega-6 is an advanced topic that is outside

the scope of this course but know this:
Today's modern diet has a highly skewed ratio of 20:1 or more. This
skewed ratio can trigger chronic inflammation and increase the
production of free radicals in our bodies.
Soybean oil is the most commonly used vegetable oil around the
world.
140
The other types of vegetable oils are sunflower, cottonseed, sesame,
canola, rice bran, grapeseed, and so forth.
These vegetable oils undergo a lot of processing before humans can

consume them.
Most commercially available vegetable oils are converted from their

respective plant seeds using chemical solvents to make them edible.
136
There are more than a dozen steps in extracting oils from their
respective seeds on average! Besides containing many chemical
solvents, most vegetable oils are very high in Omega-6 fatty acids.
Omega-6 has many carbon double bonds, making them highly

reactive and sensitive to heat, oxygen, and light. They can get easily
oxidized and turn into free radicals.
Free radicals can trigger diseases by altering proteins, lipids, DNA,

and cell membrane integrity. 137, 138
Scores of scientific studies suggest that omega-6 promotes free

radical production and chronic inflammation. 139, 140, 141, 142, 143, 144
The common symptoms of chronic inflammation are body pain and

aches, fatigue, frequent gas, bloating, constipation, unwanted weight
gain, frequent infections like fever, ulcers, mouth sores, anxiety, and
even depression.
141
Stress, obesity, alcohol, smoking, excessive junk food consumption,
and eating foods high in omega-6 that disrupt the omega-6 and
omega-3 ratios are a few critical factors that cause chronic
inflammation.
Therefore, you must increase your consumption of omega-3s and

decrease the consumption of omega-6s. The easiest way to do the
latter is to stop using vegetable oils for cooking your food.
And replace these oils with ghee, coconut oil, extra-virgin olive, or
avocado oil, which are excellent fat sources in which you should
seriously consider cooking your meals.
In the next lecture, I'll try and bust another prevalent myth about egg
yolk and cholesterol.
142
L4: Myth #4: Egg Yolks Raise Cholesterol Levels
P aranoia from eating eggs boils down to this fact:
Eating whole eggs raises cholesterol.
According to conventional wisdom, cholesterol is bad for you.
It causes coronary heart disease. Therefore the American Heart

Association recommends1 limiting dietary cholesterol intake to <300
mg/d. 145
One medium egg has about 185mg of cholesterol, and if you eat two
whole eggs, you have already crossed that limit!
So, eating less or no eggs (or just the white portion) will not cause
increased cholesterol, and you will largely reduce the chances of
having coronary heart disease.
Right?
Well, let's find out.
143
First, some anecdotal experience: I have been eating eggs for many
decades now.
If I average my egg consumption in the last twenty years, it won't be

an exaggeration that I have consumed at least two eggs (including
the yolk, of course) daily!
In fact, in the past five years, my egg consumption would easily touch
about 30-40 eggs per week.
What has allowed me to fearlessly eat these many eggs every day
when everyone around me throws away the yolk or even completely
replaces omelets with cornflakes?
It's the power of science, and fortunately, there is enough evidence

for me to put a strong argument here.
Eggs and Cholesterol
Without cholesterol, we won't exist. It's found in every cell of our

body. Cholesterol is also a precursor hormone to testosterone,
estrogen, and cortisone.
Your liver makes about 75 percent of your body's cholesterol.

Just think, why would your body manufacture something that will
harm itself?
If you eat more cholesterol from dietary sources like eggs, your body
produces less of it. In the end, your body has the innate wisdom to
144
balance out its cholesterol levels based on your level of dietary
consumption.
According to these studies, egg consumption increases HDL.

Prospective epidemiological surveys5 (in the last 30 years or so) of
CHD risk have consistently found no independent relationship
between dietary cholesterol or egg consumption and CHD risk.
(Dietary cholesterol and atherosclerosis.) 146, 147, 148
The Nurses' Health Study (1980—1994) and the Health

Professionals Follow-up Study (1986—1994), totaling over 1 million
subjects (A prospective study of egg consumption and risk of
cardiovascular disease in men and women.) could not find any
significant difference in cardiovascular risk between groups
consuming less than one egg per day and those consuming more
than one egg per day. 149
Bottom line, consumption of whole eggs raises your HDL cholesterol

& does not contribute to coronary heart disease.
Is Egg Good For Health?
Yes! A high-quality egg from pasture-raised hens is one of the most

nutritious foods you can eat.
In addition to providing high-quality proteins, healthy fats, and

almost all vitamins and minerals, it also provides special nutrients for
eye health.
145
Lutein and zeaxanthin are antioxidants that are very beneficial for eye
health. 150
Many studies qualify and support lutein's favorable effects on eye

health.
According to the American Optometric Association:
Lutein and zeaxanthin filter harmful high-energy blue wavelengths of

light and help protect and maintain healthy cells in the eyes. Of the
600 carotenoids found in nature, only these two are deposited in high
quantities in the retina (macula) of the eye. 151
Besides eating eggs, these two nutrients are abundantly found in

kale, spinach, collards, turnip greens, green peas, and broccoli.
Conclusion: How Many Eggs Can I Eat In A Day?
Based on my anecdotal experience, and scores of solid scientific

evidence, I can confidently say that you can eat about 3 whole eggs
per day.
146
L5: Myth #5: Potatoes are Fattening
V egetables that grow underground on the root of the plant are
called tubers. The most common tubers we all eat regularly are
potatoes.
Potatoes are high in carbs, and that's why people worry that eating
them will make them fat.
A medium potato (150g) provides more potassium than a banana and

around 30% of the daily value of vitamin C (provided you don't peel
it).
Even if you peel it, there is a minor loss of these nutrients, which is
acceptable! It has zero fat, moderate protein of 3g, 2g fiber, and 26g
of carbs! It is tasty, affordable, and versatile.
Athletes love this food, primarily as a performance food, because of

its high GI and potassium levels.
Potassium is an electrolyte essential for muscle functioning. Since

potassium is lost in sweat, it needs to be replenished for optimal
performance, especially for endurance athletes!
147
Potatoes also have iron, vitamin B-6, manganese, magnesium,
phosphorus, and niacin.
This nutrient profile makes it a pretty good food nutrient-wise.
Potatoes' GI value is high, and therefore I advise caution for people

with blood-sugar issues to absolutely limit their potato quantity to a
minimum.
It's also a good idea to eat potatoes with other high protein and fatty
foods to lower its overall GI value unless you are an athlete and
eating potatoes as a pre-workout snack to fuel your energy needs
quickly!
So basically, for just 100 calories, you are getting more potassium
than a banana. In addition, you are ingesting vitamin C, iron, vitamin
B-6, manganese, magnesium, phosphorus, niacin, and some folate!
Potatoes of all varieties are super tasty and affordable for most when
eaten by simply boiling it and adding some spices to make it tasty.
However, the problem starts when we prepare and consume it in the

form of french fries and potato chips.
French fries are fried in vegetable oils, potato chips are highly
processed, especially if you buy them from the market!
So the answer to the question; does eating potatoes make you fat?
No, eating potatoes does not make you fat. Regularly eating potato
chips and french fries will make you fat!
Also, eating more than you can burn and not being consistent with
your workout makes you fat!
148
L6: Fact #1: Diets Fail | What You Need Is A Lifestyle

Change
M ost diets fail. Dieting just doesn't work.
According to the New York Times, ‘Ninety-five percent of people who

lose weight on a diet gain it back, and a significant percentage of
people gain back more than they had originally lost,’ just like in less
than a year or two, almost everyone who wins the lottery is worse off
than before they won it! 152
Moreover, ninety-two percent of people give up their New Year's

Resolutions of losing weight and becoming healthier!
These statistics are dismal.
Instead, what is required is a lifestyle change.
You see, most diets are restrictive and inflexible. This makes them not
sustainable.
149
They believe that to lose weight, it's normal to give up their favorite
foods altogether, eat a severely calorie-restrictive diet, and focus on
specific so-called 'fat loss' foods that can help lose the flab.
What happens after a month or so: they do indeed lose a lot of

weight but at a cost.
Because they were under a severe caloric restriction, two things

happened:
They lose a lot of lean muscle, as the weighing scale was going down
effortlessly without exercise, and they think there is no need to work
out.
Anyways, it's not easy to work out by eating fewer calories.
Their metabolism shuts down because of calorie deprivation, and

cravings and hunger start to build up.
Not good.
And now that they have managed to lose a lot of weight (even
though they don't look healthy, toned, or sexy as without gaining any
lean muscle, you really cannot shape your body), they still think it's a
victory and deserve a treat.
The treat would not be broccoli.
Instead, they go out with their friends and family and binge on a
delicious pizza, a medium coke, and large fries.
150
At this time, their body's metabolism is damaged and is primed to
gain fat.
Most of the calories will go towards fat storage.
When you deprive and restrict food for that long, the body thinks a
famine is coming, and it's better to store calories in case it hits again.
Excellent, now all 1000 + calories you had in your pizza and coke and
fries goes towards your gut, all fat.
This cycle repeats itself. You start to feel guilty, craving increasing as
it's a cry of nutrients required by your body, but junk and fast food
have only empty calories in them.
To mention it again: The majority of people who lose weight on a

diet gain it all back within a year of dieting, and most of them gain
back more than they had originally lost.
The bottom line, stop dieting; it does not work. Instead, aim to build
lifestyle habits.
151
L7: Fact #2: Refined Carbohydrates and Added Sugar

Are Bad For You
A dded sugar in foods and refined sugar were non-existent a
few hundred years ago!
Did you know that when refined sugar was created, it was considered
healthy? Only the elite class could afford it.
In the 1700s, sugar consumption was only 4 pounds per annum. It

increased to 60 pounds per annum in the 1900s.
In the 21st century, the average worldwide sugar consumption per

annum is a whopping 170 pounds per annum!
In fact, added sugar is present in ~75% of processed foods and

beverages in the United States. And the reality is no different
globally.
Almost every nutrition expert agrees that refined carbohydrates like

white bread, pastries, doughnuts, flour, literally any carbs which are
processed are bad for you.
152
All that you are left with is the starchy part, which, when consumed,
spikes your insulin and ultimately causes insulin resistance leading to
a host of chronic diseases. 153
Sugar is literally added to almost every processed food item you find
in your favorite supermarket.
If a food item is in a box or a wrapper, you bet it will have some

added sugar in disguised form.
Sugar has various forms, and most of us eat these processed foods
without even knowing just how much sugar we are consuming.
It's interesting to note that a large percentage of calories from added

sugar comes from soda, juices, and other sugary drinks. To be precise,
SSBs (Sugar-sweetened beverages) account for more than one-third
of the calories from added sugars.
A recent review of 30 studies (none of them SSB

industry-sponsored), concluded that sugar-sweetened beverages are
associated with weight gain and obesity. 154
A total of 244,651 participants were included in this review. Of the

30 studies, 20 studies were conducted on children!
Scores of scientific literature indicate that the consumption of SSBs

causes insulin resistance. 155, 156
Insulin resistance significantly increases the risk of having type-2

diabetes.
153
A 2014 meta-analysis by Bo Xi et al. titled: Intake of Fruit Juice and
Incidence of Type-2 diabetes aimed to estimate the link between
sugar-sweetened fruit juice intake and risk of type-2 diabetes.
The meta-analysis of four studies included a total of 191,686

participants. It concluded that a higher intake of sugar-sweetened
fruit juice significantly increased the risk of developing type-2
diabetes. 157
Excessive sugar can also cause tooth decay and other dental
problems. Furthermore, excess consumption of refined carbohydrates
and added sugars can increase the risk of various chronic diseases.
Sugar is addictive. It's a mighty enemy. It's virtually impossible to

eliminate it.
However, it's possible to limit its consumption by choosing healthier

food options, including and not limited to vegetables, whole grains,
and eating most of your meals at home; a person can lose a lot of
weight and enjoy good health.
Let's discuss Nutrition fact #3 in the next lecture.
154
L8: Fact #3: Supplements Can Never Completely

Replace Your Diet
T he food that we eat is indeed losing its nutritional value: the
way it's grown, transported, and how we store it and cook it.
Unless you buy your produce from a local farmers market and take
every precaution to store it effectively and consume it by cooking on
medium heat and not overcooking it, there is almost a loss of close to
50-70% of nutrients in your food.
There is another issue. 60% of the calories come from processed

foods for Americans. The reality is no different than in the rest of the
world.
Factory foods are highly processed and offer very little or no

nutritional value.
It's straightforward.
The companies that manufacture these processed and fast foods rely
on taste and convenience and obviously on how much profits they'll
earn by the end of the day.
155
And that's why I think dietary supplements are necessary, but they
can never completely replace a good balanced nutritious diet.
I understand that no one likes to eat veggies, but do you know that so
many phytonutrients compounds still haven't been discovered yet? 158
Supplements don't provide that.
Eating a balanced diet with most calories coming from unprocessed

foods like fruits, vegetables, whole grains, quality protein like eggs,
raw dairy, nuts, seeds, coconut oil, and so forth is very important, and
no pill can ever replace this.
156
M5: Nutrition Facts & Myths
L9: Fact #4: Eating More Fruits And Vegetables Is

Good For Your Health
A s we discovered in the module titled: Micronutrients, just how
important it is to get all the essential vitamins and trace minerals as

the human body cannot manufacture them independently.
You realize how vital they are and the critical role they play in keeping
us alive.
Fruits and vegetables are the single most significant source of these
micronutrients.
Now, I get it; it's hard work to consume 5-8 servings of fresh fruits
and vegetables every day!
To go to the grocery store, buy the fruits and vegetables, which are
more expensive than a McDonald's burger, and then they don't even
taste that good.
Students, it's developing a perspective and a long-term mindset.
157
Fruits and vegetables are essential, and if you eat enough every day,
you are giving the body nutrients that will keep you optimally
healthy. You have to do the work and believe that it will pay off
long-term.
That's the only way.
Being good at making salads makes it a habit to include some

veggies with every meal you eat, add various colors of veggies, and
green leafy is the most important.
Try and ferment your vegetables for probiotics. And needless to say,
veggies are also the most significant source of fiber.
Fiber and probiotics are two nutrients that most people are severely
deficient in.
158
M5: Nutrition Facts & Myths
L10: Fact #5: There Is No Perfect Diet For Everyone
I full-heartedly believe in this statement.
We all thrive on different foods; we eat foods based on our culture,

upbringing, preference, and lifestyle.
Just because the keto diet is a rave now does not mean you will also
get great results. You may or may not. A cookie-cutter diet plan may
not work for you.
You need to find or create a diet for yourself and your clients (if you
plan to become a nutrition coach) according to their unique needs,
including their culture, preferences, and overall lifestyle.
Do check out an article titled: Best Diet, which you can find on my
website, to learn more about this topic.
This is a wrap for this module, and the last and final module is about
Superfoods. It will be an in-depth module where I will discuss dozens
of superfoods that one should include in their diet regularly.
159
M6: Superfoods
L1: Superfoods: Fruits: An Introduction
F ruits, along with fructose (which is the natural sugar found in
fruits), have vitamins, minerals, phytonutrients, and fiber in them.
When it comes to the macronutrient content of any typical fruit, more

than 95% of calories are from simple carbohydrates with very little
protein and virtually no fat.
Therefore, when discussing fruits, there are a few critical questions

we should ask ourselves:
1) Which fruit(s) have the lowest sugar content (fructose) in them?
2) Which fruit has the highest fiber content per 100g?
3) What are the top 3 choices of fruits that one can consume
regularly?
160
The answer to the first question will vary based on two factors:
1) How active are you?
2) Do you have any blood-sugar-related issues?
I am NOT a medical doctor. Therefore, I cannot answer the latter

question, but as an educator, I can surely provide the basic science to
get you thinking.
We already know that carbohydrates are classified as simple or

complex.
The simplest of sugars are glucose and fructose. Every cell of your
body can use glucose.
Glucose straight away goes into your blood, where it is picked up by

the hormone insulin and directed into the cells all over the body.
However, none of our body cells can metabolize fructose, so it goes

straight to your liver. Only the liver can metabolize fructose. 159
Our liver can store ~100g of glycogen, and our muscles can store
~400g of glycogen. This may vary from person to person.
What happens when your glycogen stores are almost full because
you have not been working out?
161
Or perhaps you have been eating a lot lately. In that case, a large
percentage of fructose coming to your liver now gets converted into
fat.
This is because there is no need for energy.
As more and more fat is stored in and around your liver, you start to
develop a condition called non-alcoholic fatty liver.
This is the visceral fat—the fat surrounding your organs and is

different from the subcutaneous fat stored beneath your skin.
Fatty liver is a medical condition that can increase bad cholesterol

and decrease your good cholesterol. In addition, it can raise
triglyceride levels.
Fatty liver can also cause insulin resistance, increasing the chance of
developing type-2 diabetes. 160
Bottom line, when you deplete your glycogen stores in the liver and
your muscles with regular workouts, fasting, and eating a calorie
deficit diet, the fructose that goes to your liver mostly gets converted
into glucose and lactate to be used for energy.
But when there are no energy needs, the liver has no choice but to
convert the fructose into visceral fat.
Therefore, I advise limiting your fruit intake for people suffering from
blood-sugar-related issues and living an overall sedentary lifestyle.
162
Find a chart in the resource manual that will give you a brief idea of
your fruit consumption.
Starting with the next lecture, let's categorize fruits based on their
nutrient profile.
Of all the fruits, berries contain the lowest sugar per 100g.
Let's discuss berries in the following lecture.
163
M6: Superfoods
L2: Superfoods: Fruits: Berries
B erries are a dietary source of multiple compounds and
nutrients, including flavonols, vitamins, and fiber, which help boost

heart health and reduce CVD risk.
Many studies indicate that regular consumption of berries may play a

role in preventing cardiovascular disease. 161, 162, 163, 164
A study led by researchers from the Harvard School of Public Health

(HSPH) finds that women who eat three or more servings of
blueberries and strawberries each week may lower their risk of
having a heart attack. 165
Research suggests that berries like blueberries, raspberries,

blackberries, and strawberries are rich in dietary fiber, vitamin C,
magnesium, antioxidants, and protective plant compounds like
anthocyanins and polyphenols.
And all these play an essential role in a cancer-protective diet. And

its consumption may protect from chemotherapy-associated toxicities
of cancer too. 166, 167, 168, 169
164
Berries, such as bilberry and black currant extracts, chokeberry juice,
cranberry extracts, and freeze-dried strawberries, are shown to
positively affect plasma glucose in studies with subjects with risk
factors including type-1 or type-2 diabetes mellitus. 170
Berries have a low glycemic index and load, so they don't raise blood
sugar levels as much as other fruits.
The fiber and anthocyanins block certain digestive enzymes to slow

down digestion, preventing spikes in blood sugar after eating high
carbohydrate foods. 171
More studies suggest that dietary berry extracts can protect against
and even reverse specific age-induced declines in brain function, such
as learning motor performances and delay the development of
age-related neurodegenerative diseases. 172, 173
Here are some of the specific benefits that may accrue when you eat
the following berries:
Blueberries may help protect from cancer, heart disease, diabetes,

dementia and boost the immune system.
Acai berries may help reduce blood cholesterol oxidative stress and
even reduce osteoarthritis symptoms.
Blackberries may assist in reducing the factors responsible for heart

disease and cancer.
165
Strawberries may help lower high blood pressure and cholesterol,
control blood sugar, and fight the effects of aging on the brain.
Goji Berries have been part of Chinese medicine for thousands of

years. They boost immunity, fight heart disease, help the brain, aid
digestion, improve eye health, and prevent cancer.
Cranberries are a sour superfood and are consumed mostly as juice

and may lower the risk of urinary tract infection (UTI), the prevention
of certain types of cancer, a better immune system, and decreased
blood pressure.
Red Raspberries may help fight different cancer types and protect
the brain.
Gooseberries or amla can treat colds and fever, help digest food, and
is used as a hair tonic.
Berries are available in different colors, having entirely different

nutrient profiles. So the best way is to mix the berries and include
them a few times a week in the diet.
Now, to answer the second question: Which fruit has the highest
fiber content?
It's avocados. Let's discuss this green fruit in the next lecture.
166
M6: Superfoods
L3: Superfoods: Fruits: Avocados
A vocado is a medium-sized fruit with a pleasant, creamy and
smooth texture.
They grow in warm climates and come in various colors, ranging from
pale green to almost black when fully ripe. The most popular kind is
Hass avocado, which is round with black skin.
Avocados are a source of vitamins C, E, K, and B6 and riboflavin,

niacin, folate, pantothenic acid, magnesium, and potassium. 174
Carbohydrates in avocados contain about 80% dietary fiber,

consisting of 70% insoluble and 30% soluble fiber.
The soluble fiber dissolves into a gel-like substance that binds to

fatty acids to assist in their excretion and boost healthy cholesterol
levels.
In addition, the insoluble fiber in avocados increases stool size and

hastens material movement through the intestinal tract. 175
167
Avocados are high in fat but it's monounsaturated fat, which is good,
which helps lower bad cholesterol.
100g of avocado will provide 7g of fiber which is the highest for any
fruit.
Most fruits provide anything between 2-4g of fiber per 100g.
Eight preliminary clinical studies concluded that avocado

consumption helps support cardiovascular health. In addition,
experimental studies suggest that avocados may also support weight
management and healthy aging.176
Avocados contain many carotenoids, such as lutein and zeaxanthin,

essential for eye health and reducing the risk of age-related eye
diseases. 177, 178
Overall, avocados are a nutrient-dense fruit that offers a wide variety

of nutrients and phytochemicals and can regularly be included in
one's diet.
Let's discuss the remaining most popular fruits eaten globally in the
next lecture.
168
M6: Superfoods
L4: Superfoods: Fruits: Other Superfruits
I t's a good idea to eat fresh, local and seasonal fruits. Try and
include a few units of fruits on a daily basis if you are a healthy & and
active adult.
Furthermore, prioritize fruits with little sugar, like berries and

avocados.
In this lecture, I'll discuss a few more fruits that are not only nutritious
but are affordable and readily available globally.
Let's start with papaya's.
Papayas
Christopher Columbus called papaya "the fruit of the angels" because

it tasted so good.
Papaya is a good source of carbohydrates, fiber, vitamin C, A, B9 and

is rich in carotenoids, an antioxidant.
169
These antioxidants are better absorbed from papaya than any other
fruit or vegetable. 179
It also contains an enzyme called papain, that is used to tenderize

meat.
More benefits of papaya are that it reduces oxidative stress. 180
A study conducted on a group of older adults showed that papaya

was able to reduce the symptoms of pre-diabetes, hypothyroidism,
and liver disease. This reduction of oxidative stress has been
attributed to lycopene, a carotenoid that removes excess iron from
our bodies. 181, 182
Papaya has anti-cancer properties, reduces inflammation, and has

been shown to improve heart health due to the presence of vitamin C
and lycopene.
In addition, it boosts the production of HDL, which is "good"

cholesterol for our body.
The enzyme papain is proven to boost metabolism and improve

digestion. In fact, in the tropical tribal areas, papaya is considered a
cure for Irritable Bowel Syndrome (IBS). 183
It also improves skin health. A lot of women include papaya in their

homemade face masks. It tightens the skin and lessens the effects of
aging.
170
Banana
Banana could be the perfect food for kickstarting your day as it has a
high mineral content and easily digestible carbs.
It is not only readily available, but it is also very versatile as it can be

consumed as is or cooked with oats, blended in smoothies or be a
part of a salad.
They have a wide range of health benefits, including some

antioxidant properties.
Bananas are full of potassium. A potassium-rich diet is connected to

lower blood pressure, which reduces the risk of heart disease and
stroke. 184
Bananas also have a decent amount of magnesium to help with heart

health.
The GI index of a ripe banana is 51, which falls under the medium GI
value. This implies that people with blood-sugar issues should eat
bananas in moderation.
Many studies say fiber intake from vegetables and fruits like bananas
positively affects weight loss. 185, 186
Moreover, a banana's sweet taste makes it a fantastic food for weight

loss as its taste helps satisfy cravings for sweets.
171
Bananas have relatively few calories. For example, a medium-sized
banana has just over 100 calories.
And I personally include a banana in my protein smoothie daily.
Apple
Apples contain vitamin C, vitamin E, potassium, and a wide variety of

antioxidants.
They can improve lung strength, heart health, bone health, and brain
health by reducing symptoms of Alzheimer's disease and age-related
memory loss.
They may also boost the immune system, improve gut health, and
relieve asthma symptoms. 187
Apples possess various phytonutrients that exhibit beneficial effects

on cancer, asthma, pulmonary dysfunction, cardiovascular diseases,
Alzheimer's disease, the decline of normal aging, weight, and
diabetes.
Apples are a good source of antioxidants and beta-carotene. Studies

show that consuming antioxidant-rich foods may help prevent
oxidative stress that causes cell damage, leading to certain cancers.
188
172
Apart from insoluble fiber, apples also have soluble fiber, such as
pectin, which helps prevent cholesterol from building up in blood
vessels' lining, preventing atherosclerosis and heart disease.
A study conducted in 2011 showed that women who ate about 75

grams (one-third cup) of dried apples every day for at least six
months had a 23% decrease in bad (LDL) cholesterol and a 4% rise in
good (HDL) cholesterol. 189, 190
Studies suggest that consuming whole fruits, particularly blueberries,

grapes, and apples, is significantly correlated with a lower risk of type
2 diabetes. 191
Consumption of fruits high in soluble and insoluble fiber like apples is

associated with improved glucose metabolism in diabetic and
nondiabetic individuals. 192
A word of caution: Apples are the most common fruit sprayed with
pesticides. Therefore it's a good idea to remove pesticide residue, dirt
and wax by soaking it in a solution of one teaspoon of baking soda
and two cups of water for 10 – 15 minutes, then rinse and wipe them
well.
While you can peel the apples before eating them, there will be a
loss of nutrients as two-thirds of the fiber and many antioxidants are
in the peel.
173
Mango
By production, mango is the world's fifth-largest fruit crop behind

bananas, grapes, apples, and oranges. It is one of the most important
and widely cultivated fruits of the tropical world.
Mango is low in calories, cholesterol-free, high in fiber, and a good

source of vitamins and minerals, including vitamins C, A, E, and K,
and a range of B vitamins. It also contains many polyphenolic
compounds.
The polyphenolic compounds in mango exhibit high antioxidative

activity that protects the body against damage linked to oxidative
stress.
Mango has about a dozen types of these compounds, including

mangiferin, catechins, anthocyanins, quercetin, kaempferol,
rhamnetin, benzoic acid, etc.
Quercetin is the main flavonoid in mango. Quercetin exhibits

anti-cancer, anti-inflammatory, and antihistamine effects and
prevents oxidative damage to the body. 193, 194
Mango contains magnesium and potassium, promoting lower blood

pressure and arterial function, reducing heart disease risk.
Increasing potassium and decreasing sodium in the diet are among

the most important dietary changes people can make to reduce high
blood pressure risk.
174
Mango is a delicious, readily available, low-priced fruit, rich in
vitamins, minerals, and antioxidants and can provide many health
benefits.
But yes, it contains more sugar than most fruits; one should enjoy
mangoes in moderation.
Final Thoughts
To summarize, fruits are a great addition to one's diet. However, it's a

good idea to proceed with caution and limit one's portion sizes when
consuming them.
Even though they are nutrient-dense and are loaded with vitamins,
minerals, fiber, and contain thousands of phytochemicals and other
beneficial compounds, they also contain fructose, a type of sugar.
A few hundred calories from fruits are acceptable in normal healthy

adults who work out regularly.
However, if you have blood-sugar-related issues, please consult your

physician regarding your fruit intake.
Let's discuss the next category of superfoods, vegetables.
175
M6: Superfoods
L5: Superfoods: Vegetables: Garlic, Onions & Ginger
V egetables (both cooked & raw) provide our body with
vitamins, minerals, fiber, and phytonutrients. Virtually every health

authority recommends at least 5 to 6 servings daily.
To achieve this daily quota, one must eat at least a big bowl of salads
with two meals.
In addition, further emphasis should be given to eating a significant

amount of cruciferous & green vegetables almost daily.
Let's start with the three most widely used superfood vegetables:
Garlic, onion and ginger.
Garlic and onion belong to the allium family.
Allium vegetables contain sulfur-rich compounds and may be

beneficial in lowering inflammation and blood pressure and help
prevent some types of cancer.
Let's start by discussing garlic & onions.
176
Garlic & Onions
Humans have used garlic for thousands of years as a flavor enhancer

and as a medicine throughout history.
Botanically, garlic is a vegetable; however, it is used more like a herb

to add flavor.
Garlic is known for its strong yet pungent taste.
Allicin, a sulfur-containing compound, is responsible for its unique

taste. Do note; allicin is only produced when you cut or crush the
garlic. 195
I am really amazed to see what raw garlic can do to your cold or flu.
Whenever I have a cold or flu, I chew raw crushed garlic cloves, and I
get better in a day or two.
This is because crushed raw garlic has the maximum allicin content,
as cooking can significantly reduce this sulfur-containing compound.
196
Allicin is known to boost one's immune system. 197
A few studies also support the fact that garlic is an excellent natural
remedy for cold or flu. 198, 199
177
Garlic is loaded with manganese, vitamin B6, vitamin C and selenium.
Garlic also helps in lowering blood sugar. 200
It also helps reduce cholesterol levels and can help prevent

Alzheimer's disease and dementia. 201, 202
Ways to include garlic in your diet:
The best way to include garlic is in its raw form. Make sure to crush or
chop it into small pieces before adding it to your salads or sauces.
Onions
Ever since I learned the advantages of consuming onions every day, I

have stopped minding the waterfall of tears while cutting them!
Onions like garlic are a member of the allium family.
It contains antioxidants, chromium, and vitamin A & C, among other

nutrients.
Like all non-starchy vegetables, onions are low in calories but

nutrient-dense.
The phytochemicals in onions help improve immunity, reduce

inflammation and heal infections. 203
It contains chromium that assists in regulating blood sugar.
178
Raw onion also helps lower the LDL (bad) cholesterol levels in our
body. 204
Regular consumption of onions has been shown to reduce the risk of

cancer, cataract, DNA damage, vascular and heart diseases.
Quercetin, a compound in onions, has anti-carcinogenic properties. It

prevents the spread of cancer nodes throughout the body.
How to add onions to your diet:
Include them raw as part of your salad or saute it with garlic for
cooking your vegetables or omelet.
Ginger
Ginger has a long history of use in traditional and alternative

medicine.
It has been used by Veds (a name given to Ayurveda /natural

medicine doctors) to help people with digestive issues, fight flu and
common colds etc.
Gingerol is the main compound in ginger, responsible for its medicinal

properties. It is an antioxidant and can significantly reduce the
production of free radicals in our bodies. 205
It is also a natural remedy for nausea. 206, 207
179
Including ginger in your diet can help prevent age-related brain
function decline and reduce the risk of certain types of cancer. 208, 209
Ways to include ginger in your diet:
The best way to include ginger is to have ginger tea and include it as
part of your cooking process.
Let's learn about cruciferous vegetables in the following lecture.
180
M6: Superfoods
L6: Superfoods: Vegetables: Cruciferous Vegetables
T he name "cruciferous" is an informal classification for the
mustard family members and comes from the Latin Cruciferae,

meaning "cross-bearing" because the plant's four petals resemble a
cross.
Cruciferous vegetables are rich in nutrients, including fiber, several

carotenoids like beta-carotene, lutein, zeaxanthin, vitamins C, E, and
K, folate, and minerals.
Their uniqueness comes from glucosinolates, a sulfur compound with

a bitter or spicy taste and intense aroma.
About 40 types of cruciferous vegetables are consumed worldwide,

however, we will talk about a few of the important ones.
Cabbage is low in calories and a good source of vitamins C and K,

magnesium, folate, and antioxidants. It is available in green and a
more nutrient-dense purple. It may help protect against radiation,
prevent cancer, and reduce heart disease risk.
181
Arugula or rocket leaves are rich in vitamins K and C, calcium,
nitrates, and polyphenols. They are a bit bitter and usually consumed
in salads and may help reduce the risk of cancer, osteoporosis, and
diabetes and improve heart health.
Broccoli is low in calories and a rich source of vitamins K and C,

folate, potassium, and antioxidants. Apart from cancer prevention,
broccoli may boost immunity, improve bone density, skin health, and
reduce inflammation.
Brussels sprouts are low in calories, a good protein source, a rich

source of calcium, antioxidant ALA, and vitamins K and C. Consuming
them may reduce the risk of certain cancers and diabetes and improve
bone and eye health.
Cauliflower is an excellent source of vitamins and phytochemicals.

Today it has become a popular low-calorie gluten-free alternative to
rice and flour. They are found in white, green, purple, and orange
varieties. Consuming it may strengthen bones, boost the
cardiovascular system, and help prevent cancer.
Collard greens are an excellent source of fiber, vitamin A, vitamin C,

and calcium, a rich source of vitamin K, iron, vitamin B-6, and
magnesium. They also contain several plant compounds and
antioxidants that help treat many ailments like cancer and diabetes
and help with a better digestive tract and healthy skin and hair.
Kale is a green leafy vegetable rich in dietary fiber, vitamins C and K,

calcium, iron, and antioxidants. It improves gut health and blood
pressure and protects against type 2 diabetes and cancer.
182
Radish is low in calories and rich in vitamin C and small amounts of B
vitamins, potassium, calcium, iron, and magnesium. In addition,
radishes contain natural sulfur-containing substances shown to
reduce inflammation and protect cells against cancer-causing agents;
they can be spherical, oblong, or cylindrical and have white, pink, or
purple flesh.
Watercress is an exotic dark leafy green that grows in natural spring

water. It is rich in minerals, vitamins, antioxidants, and nitrates. It aids
in preventing and treating cancer and diabetes, lowering blood
pressure, and improving bone health.
Bottomline, the nutrients and phytochemicals in cruciferous

vegetables, including fiber, potassium, folate, and isothiocyanates,
may help protect us against various medical problems like coronary
heart disease, cancer, the eyes, and reduce inflammation and the risk
of type 2 diabetes. 210, 211, 212, 213, 214, 215, 216
Let's discuss green leafy vegetables in the next lecture.
183
M6: Superfoods
L7: Superfoods: Vegetables: Green Leafy Vegetables
G reen leafy vegetables are low in calories, high in fiber,
vitamins, minerals and phytonutrients. Therefore, one should include

them in their diet on a daily basis for optimal health.
It's important to note that some of the cruciferous vegetables

discussed in the previous lectures can also be categorized as leafy
greens. A few examples are kale, collard greens and cabbage.
However, I have created a list of 9 leafy greens. Let's start with

spinach.
Spinach
Thanks to its impressive nutrient profile, spinach tops the chart as

one of the healthiest vegetables, consisting of various micronutrients
such as iron, manganese, zinc, and magnesium.
In addition, spinach leaves also contain small quantities of vitamin E,

A, C, K, folate, thiamine (B1), pyridoxine (B6) and riboflavin (B2).
184
Spinach leaves are high in insoluble fiber, which may boost health by
adding bulk to stool as food passes through the digestive system
and, in turn, prevent constipation.
Studies have found that dark green leafy vegetables like spinach are
high in beta-carotene and lutein, two types of antioxidants that may
reduce oxidative stress, preventing various chronic diseases like
cancer, diabetes and Alzheimer's. 217, 218, 219
Lutein and zeaxanthin, plant compounds in spinach, may promote eye

health. Various studies suggest these compounds protect us from
potential damage to the retina caused by sunlight and may reverse
existing damage to the eyes from cataracts and macular
degeneration. 220, 221
Among the vegetables, spinach is one of the highest sources of

dietary nitrate, and research shows that nitrates effectively lower
blood pressure. Adding spinach to the diet can be an effective way to
improve cardiovascular health. 222, 223
Beet greens
Beet greens are the leafy bits at the top of the beets and are an
excellent dietary source of fiber, packed with antioxidants, just like
the dark red tuberous part of the plant.
In addition, beet greens are rich in vitamins C, K, A and have zero fat
and cholesterol. They are also very high in iron, with a higher iron
count than spinach, magnesium, and potassium.
185
Beet greens are great for detoxifying the system and fighting
inflammation. Moreover, they boost heart health by regulating blood
pressure and improving blood flow. 224
Its edible leafy tops are rich in vitamin K, linked to a lower chance of
getting type 2 diabetes. Its vitamin A content is excellent for
maintaining a healthy vision and skin.
Vitamin C in beet greens helps a healthy immune system fight cold

and flu during winters. 225
Swiss Chard
The two main swiss chard varieties are rainbow chard, with
multicolored stems and veins and white stems and veins.
Both are excellent sources of lutein and zeaxanthin, an antioxidant

duo that's good for our eyes. 226
Swiss chard is low in calories but high in vitamins A, C, K,

manganese, and magnesium.
It is primarily known for its capability to prevent damage caused by

diabetes mellitus. An animal study suggested that chard extract was
found to reverse the effects of diabetes by decreasing blood sugar
levels and preventing cell damage from disease-causing free radicals.
227, 228
186
Asparagus
Asparagus, officially known as Asparagus officinalis, is a member of

the lily family. This famous spear-like spring vegetable comes in
various colors, including green, white and purple.
Asparagus is a rich source of folate, an essential vitamin for making

red blood cells and cell division. Just half a cup (90 grams) of
asparagus provides one-third of the daily folate needs. 229
Not only is asparagus rich in vitamins like vitamins C and E, but it also
contains plant compounds called polyphenols, all of which have
anti-inflammatory effects. 230
Lettuce
Lettuce is one of the most extensively consumed salad vegetables

worldwide; they are low in calories, fat and sodium. In addition, they
are a good source of fiber, iron, folate, and vitamins. C.
Lettuce contains bioactive compounds such as folate, β-carotene,

lutein, and phenolics. Studies have shown anti-inflammatory,
cholesterol-lowering, and anti-diabetic activities attributed to the
bioactive compounds in lettuce.
Their nutritional value significantly varies with lettuce types and leaf
color. Crisphead lettuce is comparatively low in minerals, vitamins,
and bioactive compounds, and the leaf type lettuce and romaine are
high in folate content comparable to other rich leafy vegetable
sources. 231, 232, 233
187
Wheatgrass
Wheatgrass is the young grass of a wheat plant. It is a thick, dry

grass that looks like hay or straw but is bright green. Farmers mainly
grow wheatgrass for animals to eat, but it has become popular as a
supplement and a superfood in recent years.
Wheatgrass is low in calories but rich in nutrients, including

antioxidants like chlorophyll, flavonoids, vitamin C, and E. The
antioxidants fight free radicals in our body, reduce oxidative stress
and protect against health conditions like arthritis, cancer, and
neurodegenerative diseases. 234, 235, 236, 237
Parsley
Parsley is a popular, valuable and essential medicinal herb with a

wide range of proven therapeutic activities.
There are two varieties of fresh parsley, curly leaf parsley is used as a
garnish, and flat-leaf parsley has a more robust flavor and is used
more regularly as an ingredient in salads and cooked dishes.
Parsley is rich in essential vitamins A, K, and C and other

antioxidants, which may help to reduce the risk of many health
conditions like diabetes, stroke, heart disease and cancer. 238, 239, 240
188
Cilantro
Cilantro, also known as coriander, is a herbal plant readily used in

cooking and alternative medicine.
Cilantro contains vitamins A, C, and K, and the leaves also have

folate, potassium, and manganese. All plant parts are edible, but
people most commonly use fresh leaves and dried seeds in cooking.
Researchers have found that cilantro may provide health benefits in

reducing the risk of heart disease, diabetes, obesity, and cancer and
raising energy levels and healthy hair and skin.
Many studies have connected eating cilantro with reduced symptoms

of cognitive diseases like Alzheimer's and Parkinson's disease. 241, 242,
243
Celery
Celery is a marshland plant from the same family as carrots and

parsley. Its crunchy, earthy and peppery stalks make the vegetable a
popular low-calorie snack, and it may provide a range of health
benefits. Although most people discard the leaves, they are also
edible.
Celery mainly consists of water but provides dietary fiber, which may
benefit the cardiovascular and digestive systems. Celery is a good
source of antioxidants that may play a role in preventing diseases like
cancer and Alzheimer's. 244, 245, 246
189
Each kind comes packed with phytonutrients, fiber, vitamins, and
minerals regardless of which green leaves you choose.
Therefore, it's imperative to include at least a few servings of these

green leafy vegetables in your diet daily.
We are still left with a few commonly consumed yet nutritious

vegetables. So let's discuss them in the following lecture.
Thanks for listening.
190
M6: Superfoods
L8: Superfoods: Vegetables: Other Vegetables
B esides vitamins, minerals and fiber, our bodies need
phytonutrients. While the discussion of phytonutrients is outside the

scope of this course, let me talk about them briefly.
Phytonutrients are chemicals plants produce to protect themselves

from insects, fungi, bugs, and UV rays.
These powerful compounds give the plants color, flavors, aromas,

and disease-fighting capabilities.
There are around 25,000 phytonutrients known to us.
Always think about a rainbow when formulating your diet.
Basically, 'Eat the rainbow' is a mantra that allows one to include

multiple foods with varying colors, including and not limited to red,
yellow, green, purple, orange and so forth.
Different color groups of fruits and vegetables have unique

phytonutrients and other nutrients that we require in abundance
almost on a daily basis.
191
So please remember: Always strive to consume a wide variety of
foods, especially local, fresh and seasonal fruits and vegetables.
With this thought in mind, let's discuss a few more nutrient-dense

vegetables that can easily be classified as superfoods.
Carrots
Carrots are a multi-nutritional food source that is sweet, tasty and

has excellent texture.
As their name suggests, carrots are rich in plant compounds called

carotenoids; they help maintain a well-functioning immune system,
skin health and support heart health. The absorption of nutrients is
better if the carrots are cooked. 247, 248
Carrots are a good source of antioxidants lutein and zeaxanthin, and

the duo may help prevent age-related macular degeneration, a type
of vision loss. 249
Carrots are very high in beta carotene and alpha-carotene, two

pro-vitamin A antioxidants that the body can convert into more
vitamin A, as and when needed. 250
Lycopene, a bright red antioxidant found in many red fruits and

vegetables, including red and purple carrots, lycopene may decrease
the risk of cancer and heart disease. 251, 252
192
We can enjoy carrots raw as a snack or in salads, cooked for soups
and sides or added to sweet bakes.
Beetroot
Beetroots, commonly known as beets, are vibrant, earthy, aromatic

food that grows underground.
They are low in calories but contain almost all the vitamins and
minerals our body needs. For example, a 200 gram serving of beet
contains just 85 calories and is loaded with folate, vitamin C,
manganese, phosphorus, iron, potassium, and magnesium.
It also contains inorganic nitrates that offer a lot of health benefits.
For example, a study recommends consuming high nitrate vegetables

like beetroot as an effective, low-cost way to help treat high blood
pressure as the nitrates in beets get converted to nitric oxide, which
aids in dilating blood vessels. 253
Beets contain an antioxidant called alpha-lipoic acid, and this

compound may help lower glucose levels and increase insulin
sensitivity. 254, 255
The best way to include this superfood is by adding it to your salad,

soup or stir fry. Also, beet leaves are healthy, so try adding them to
your vegetable juice or cooking them like spinach.
193
Cucumber
Cucumber is a rich source of valuable nutrients like vitamin B, K, C,

copper, potassium, manganese and other bioactive compounds. 256
Potassium, magnesium and dietary fiber in cucumber are known to

lower blood pressure, thus reducing the risk of heart diseases. 257
Cucumbers are believed to have anti-inflammatory benefits. When

applied to the skin, sliced cucumber has a cooling and soothing effect
and decreases swelling, irritation, and inflammation. 258
Cucumbers act as a coolant for the stomach. The soluble fiber in

cucumbers helps in slowing our digestion. Also, the high water
content in cucumber makes our stools soft, prevents constipation and
keeps our bowel movements regular. 259
We can enjoy them fresh in salads, pickled, or include them in our

juices.
Tomatoes
Did you know that tomato is the berry of a plant native to South
America? It is technically a fruit and not a vegetable.
It is rich in many antioxidants, vitamin C, vitamin K1, potassium, folate

and Vitamin K. It also contains 95% water and fiber.
According to studies, antioxidant lycopene in tomatoes may reduce

the risk of heart diseases and cancer. 260
194
Studies have found that dietary carotenoids in tomatoes may reduce
UV damage to the skin, lowering the risk to the skin from sunburn
and ultraviolet (UV) light-induced erythema. 261, 262
Tomatoes are beneficial for the skin due to the three high-powered
antioxidants, carotenoids, vitamin E, and vitamin C.
Tomatoes are generally described as a laxative fruit as they have high

water, fiber, and naringenin (a natural flavonoid) content. 263, 264
Tomatoes' fiber, potassium, vitamin C, lycopene, and choline support

heart health. Another compound, chlorogenic acid, has been
successful in lowering blood pressure. 265, 266
Peppers
You might not need a vitamin C supplement if you have a few bell
peppers in your refrigerator.
Bell peppers are classified as fruits and are found most commonly
red, green, yellow, or orange though some are mini peppers.
Bell peppers are among the richest sources of vitamin C, a

water-soluble vitamin known as ascorbic acid. The vitamin C in bell
peppers helps synthesize collagen, the most common protein found
in the body. Collagen is present in bones, ligaments, tendons, and
skin. 267
195
Bell peppers have a good amount of antioxidants, which may help
fight heart disease, prevent cancer, protect against liver disease and
combat oxidative stress and inflammation. 268, 269
Bell peppers are high in fiber and have a low glycemic index rating of
32, and studies have shown that low GI foods may result in reduced
blood sugar levels, weight loss, type 2 diabetes, and a lower risk of
heart diseases. 270
There is no shortage of recipes for bell peppers. One can have them
raw in salads, bake them, sauté them, stuff them, or even make
sauces or chutneys with them.
Eggplant
Eggplant is also known as brinjal or aubergine and is available in

purple, lavender, jade green, orange and yellow color. The most
popular variety of eggplant is a large, pear-shaped egg, hence the
American name 'eggplant.'
Although often considered a vegetable, they're technically a fruit, as

they grow from a flowering plant and contain seeds.
They are a source of vitamin C, vitamin K, magnesium, phosphorus,

copper, dietary fiber, folic acid, potassium, and manganese.
Eggplants are a rich source of anthocyanin compounds; besides

giving color, It has a significant role against diabetes, neuronal
problems, cardiovascular disorders, and cancer. 271
196
Eggplants are considered high in fiber and low in calories, making
them an excellent food for any weight loss routine. Fiber moves
slowly through the digestive tract and can promote fullness and
satiety, reducing calorie intake. 272
You can roast, bake, steam, or sauté eggplant. However, don't cut an
eggplant until you're ready to cook it, as it may result in a loss of
nutrients.
Mushrooms
Mushrooms have been part of our food culture for thousands of years
and are often addressed as "Food of the Gods.". They are available in
various shapes and colors and create savory, rich flavors called
‘umami.’
They're low in calories, fat, sodium and cholesterol-free, loaded with

minerals, fiber and vitamins.
They are a rich source of an antioxidant called selenium, which

protects our body from the radicals attributed to cancer, aging,
neurodegenerative and heart-related problems. 273, 274
Mushrooms are rich in all dietary fibers, especially beta-glucan. It has

been proven effective for improving cholesterol and boosting heart
health. 275, 276
197
Mushrooms are rich sources of potassium, a nutrient known for
reducing the negative impact that sodium can have on your body.
Potassium also lessens the tension in blood vessels, potentially
helping to lower blood pressure. 277, 278, 279
Mushrooms can be eaten raw, grilled, sautéd, or roasted. We can add

them to soups, sandwiches, wraps, casseroles, and Italian dishes.
Bitter gourd
Bitter gourd, bitter melon or karela is one the most bitter vegetables
no kid likes to eat.
Globally, alternative therapeutic and dietary approaches are

becoming famous for managing various health issues.
And recent research has shed light on the various health benefits of
bitter gourd seeds, fruits, leaves, and other plant parts.
Bitter gourd contains high amounts of vitamin C, vitamin A, vitamin E,

vitamins B 1, B2 and B3, vitamin B9 (folate), zinc, potassium and iron.
The bitter guard makes an excellent addition to a weight loss diet, as

it's low in calories yet high in fiber. 280
Bitter gourd fruit has antioxidant, anti-microbial, antiviral activities

and is a general traditional medicine in India and China. 281
198
Bitter gourd can be consumed raw but tastes better and less bitter
when steamed, stir-fried, braised, and stuffed in various nutritious
and delicious dishes.
Ok, students, this lecture marks the end of the vegetable section.
If you have gone through each of the lectures in detail, you have
probably realized the importance of eating a wide variety of fresh,
seasonal fruits and vegetables.
Strive to eat 8-10 servings of fruits and vegetables daily. You can
count cooked vegetables in this quota.
Let's now shift our focus to macronutrient superfoods. Let's start with
carbohydrates.
199
M6: Superfoods
L9: Superfoods: Carbohydrates: Legumes
C arbohydrates have become a very controversial topic these
days. One side of the panel, primarily the paleo and ketogenic
advocates, advises against eating carbs because our ancestors didn't
eat them.
On the other side, some experts suggest there is nothing wrong with
carbs. Just go ahead.
In the next few lectures, I'll discuss superfoods high in carbohydrates

but still nutrient-dense.
Let's start by discussing legumes.
Legumes
Legumes are plants from the Fabaceae family, including the entirety
of the pods, stems, and leaves.
A pulse is the edible seeds of the legume plants. The three types of
pulses are beans, lentils, and peas.
200
We'll discuss dal (lentils) and beans in this lecture.
Dal usually refers to the split version of the lentils.
Depending on how difficult it is to dehusk and mill them, they can be

whole or split. A few examples of dal are green gram, pigeon peas,
red lentils, split black gram, etc.
Dal is an incredible protein source, especially for vegetarians. It is also

one of the cheapest to buy.
Given many vegetarians in India, it becomes imperative to include dal

in our diets to meet our protein needs.
Besides protein, lentils or dal are high in complex carbohydrates and

fiber. They also contain many vitamins and minerals.
Dals have been a staple part of our foods since times immemorial.
We can exploit this superfood to prepare healthy meals and, in turn,

contribute to a more sustainable environment as they have a low
carbon footprint, are water-efficient, are super affordable, and
improve the soil quality.
Beans also have a similar nutritional profile as that of dals.
They are packed with proteins, complex carbohydrates, B vitamins,

and minerals.
201
Besides their nutrients, beans offer incredible health benefits. They
help reduce the risk of developing metabolic syndrome, are
heart-healthy, help lower cholesterol, and promote gut health; the
list goes on and on.
Kidney beans (red and black) are a type of bean that is commonly
consumed globally.
As an example, a 100-gram serving of kidney beans provides a

moderate ~127 calories with around 9 grams of protein and 23
grams of complex carbohydrates, out of which ~6g is fiber and
virtually no fat.
Carbohydrates in legumes are ~25% fibrous and have a low glycemic

index (<30).
Most people are deficient in fiber, and including legumes (both dals
and beans) will help you optimize your fiber content.
In summary, whichever cuisine you follow, try and include at least a

few hundred grams of cooked legumes in your diet on a daily basis.
Let's discuss ‘oats’ in the next lecture.
202
M6: Superfoods
L10: Superfoods: Carbohydrates: Oats
O ats are a type of cereal grain from the Poaceae grass family.
Due to their many health benefits, like cholesterol and blood sugar
control, oats have gained enormous popularity.
Most people eat oats as oatmeal for their breakfast. However, many
prefer eating oatmeal bread, and some even include oats in their
smoothies!
Oats are a versatile grain, and hundreds of tasty recipes can be made
from them!
If you want a type of oats with the highest fiber content and the most
nutrient-dense with a low GI value, look no further than oat groats!
These are whole oats with only the inedible hulls removed!
However, they take at least 30-45 minutes to cook!
The type of oats that I consume is steel-cut oats.
203
Steel-cut oats are groats cut into several pieces with a steel blade.
This reduces cooking time to 20-25 minutes!
They take a little longer to cook than rolled oats, but their wonderful
and satisfying texture is worth the wait.
Rolled oats are the most common type of oats.
These are steamed, rolled, and flattened into flakes, then dried to
remove moisture to increase shelf life. Their average cooking time is
12-15 minutes.
Quick oats cook faster than the oats mentioned above. They are cut,
steamed, and rolled into thinner flakes.
Their finer texture is the reason they are a frequent ingredient in

muffins, cookies, and bread.
The average cooking time is approximately 5 minutes.
Lastly, you have instant variety.
You find these oats in a single serving packet, often with added
flavors.
They are pre-cooked, dried, cut, and rolled for instant

preparation—just add boiling water.
204
Do note, with more refining, processing, steaming, and cutting, the
nutrients in oats decrease.
There is a significant loss of vitamins, minerals, and fiber. Processing

and refining the oats also increases their GI value.
So if you want maximum goodness from this cereal grain, stick with
oat groats or the steel-cut variety.
Oats are a good source of beta-glucans, a type of soluble fiber.
Many studies have concluded that diets rich in beta-glucans reduce

LDL cholesterol. 282
Other health benefits of oats include and are not limited to a lowered
risk of heart disease and type-2 diabetes.
Oats are gluten-free, which makes them a viable choice for

gluten-intolerant people. 283
Let's discuss whole grains in the next lecture.
205
M6: Superfoods
L11: Superfoods: Carbohydrates: Other Whole Grains
W hole grains are high in complex carbohydrates, fiber,
vitamins, and minerals.
We have learned that whole grain is called a kernel, and it has three
layers: bran, germ, and endosperm.
Whole grains like whole wheat, brown rice, etc., retain all three
layers and therefore are nutrient-dense compared with refined grains.
The refining and polishing of the whole grain removes the bran, and
the germ layer produces refined grains like white rice and white
bread.
Refined grains have a finer texture and longer shelf life and are used
to make bakery products.
There are little or no nutrients and fiber in refined grains as it is

stripped off the germ and the bran layer leaving only the endosperm,
mostly starch. 284
206
Wheat, barley, and rye are three whole grains with gluten. If you are
gluten-intolerant, it's best to avoid these whole grains in any form
altogether.
If you are looking for gluten-free whole grains, look no further than
millets.
Millets are of 8 types, but the three most common ones are:
-Finger Millet (Ragi)

-Sorghum Millet (Jower)
-Pearl Millet (Bajra)
Millet was India's staple food about 4-5 decades back!
However, they have been sidelined in favor of wheat and rice even
since the Green Revolution.
Millets are a robust crop. They hardly require any pesticides to

survive, require a lot less water, and grow year-round.
They are coarse grains and packed with a lot of goodness!
Finger millet, sorghum, and pearl millets do not have an inedible husk
covering the grain. They can be cleaned and eaten.
Millets are high in complex carbohydrates, have moderate protein and

minimal fat. And they have the fiber goodness.
207
Quinoa
The list of superfoods cannot be complete without discussing quinoa.
Quinoa is a seed that comes from a plant indigenous to the region of

South America.
Technically, quinoa is a seed prepared and cooked as grains—That's

why they are called pseudo-cereals.
The other pseudo-cereals are buckwheat and amaranth.
Quinoa seeds come in various colors, including red, black, yellow, and
white.
Unlike other grains, quinoa is a complete protein. It contains all the

essential amino acids that our bodies need. It also has similar fiber
content to grains. 285
Quinoa is high in nutrients magnesium, manganese, folate, copper,

phosphorus, iron, zinc, and vitamins B1, B2 & B6.
And lastly, it's perfect for gluten-intolerant people.
To summarize this category of superfoods, aim to get most of your

calories from legumes- dals and beans.
It's ok to add whole grains to your diet but limit their portion sizes
and prioritize calories from legumes over whole grains.
208
If you are wondering about my take on rice and bread, please find the
article links in the resource section, where I have discussed these
foods in detail.
Now, let's discuss superfoods high in protein, starting with the next
lecture.
209
M6: Superfoods
L12: Superfoods: Proteins: Whole Eggs
P rotein is an essential macronutrient that our body needs for
growth and maintenance.
They are the building blocks of muscle tissue and serve as precursors
for nucleic acids, hormones, vitamins, and other integral molecules.
286
No doubt, protein as a macronutrient is essential and should be

consumed in adequate quantities on a daily basis, especially if you
are an active adult. 287
Let's learn about the top superfoods rich in proteins. I'll divide the
protein foods into four sections.
Let's begin with whole eggs.
Pasture-raised Eggs
Eggs are one of the most nutritious foods on the planet, provided you
opt for pasture-raised eggs or, at the very least, go for organic and
free-range eggs!
210
Recent science has cleared the air that dietary cholesterol is not
linked with heart disease. 288
And some studies have even proved that eggs can increase your
HDL, which is good cholesterol. 289, 290, 291
Without cholesterol, we won't exist. It's found in every cell of our

body. Cholesterol is also a precursor hormone to testosterone,
estrogen, and cortisone.
Your liver makes about 75 percent of your body's cholesterol.

Just think, why would your body manufacture something that will
harm itself?
If you eat more cholesterol from dietary sources like eggs, your body
produces less of it. In the end, your body has the innate wisdom to
balance out its cholesterol levels based on your level of dietary
consumption. 292, 293
A medium egg contains about 69 calories and 6 grams of

high-quality protein. 294
Besides high-quality protein, eggs have a lot of important

micronutrients that you should know about: One medium egg (50g)
contains varying amounts of 13 essential vitamins and minerals.
Whole eggs are loaded with the nutrient choline.
211
Choline has a variety of roles, including nervous system health, DNA
synthesis, fat transport and metabolism, brain, and memory
development. 295
A medium egg also contains about 5 grams of fat.
Eating healthy fats has a satiety effect. No cravings, no energy dip!
In addition to providing high-quality proteins and almost all vitamins

and minerals, it also offers particular nutrients for eye health.
Lutein and zeaxanthin are antioxidants that are very beneficial for eye
health. 296
Many studies qualify and support lutein's favorable effects on eye

health. 297
I don't know about you, but I still look forward to my egg breakfast
even after eating them for decades.
How to include eggs in your diet:
Eggs are so versatile, and you can whip them into whatever you
want—poached, soft-boils, sunny-side-up, omelets, scrambled.
Let's discuss grass-fed dairy and related products in the next lecture.
212
M6: Superfoods
L13: Superfoods: Proteins: Grass-fed Dairy:
Raw Milk, Buttermilk
R aw cow’s milk is an overlooked superfood. It’s called raw
because it is not pasteurized or homogenized.
I have been drinking raw cow's milk since I was a baby. My son is
eight years old now and has been fed raw cow’s milk since he was a
year old.
My parents, their parents, and generations before them have thrived

on raw cow's milk and sometimes buffalo milk. However, the latter is
not widespread in other parts of the world, just India.
Like whole eggs and other food sources of saturated fats, raw milk
has been considered dangerous.
Which I believe is not valid.
I have linked up two in-depth articles from authoritative sources that

will help you provide solid facts on why you should not fear raw milk.
These experts have explained it quite nicely. 298, 299
213
Cow’s milk is nutrient-dense.
It contains essential minerals like:

-Magnesium
-Potassium
-Calcium
It also has high-quality protein that helps in building muscle.
You can make products like yogurt, buttermilk, and paneer (cottage
cheese) through milk.
Yogurt and buttermilk have high probiotic content. Probiotics can be

beneficial for colon cancer, IBS and other intestinal infections. 300
Raw cow's milk contains fat-soluble vitamins A, D and K2. These

vitamins support brain health and nervous system development.
Raw milk is also packed with CLA (Conjugated Linoleic Acid) and
butyric acid (also found in ghee/coconut oil).
Again don’t just take my word for it, do your research. People drinking
raw milk are thriving, don’t let conventional wisdom misguide you.
Raw cow’s milk is a very healthy and versatile product that can be
incorporated into our daily diet as the main ingredient for smoothies
& shakes or used to make yogurt, butter, curd, ghee, cream, cheese,
etc.
214
Buttermilk
Buttermilk or lassi is a very well-known cooling summer drink in

India.
While some consider it the same, there is a slight difference between

buttermilk and lassi!
While both are high in probiotics, lassi is made by blending yogurt

with a bit of water and, optionally, some spices with salt or sugar or
actual fruits like strawberries and mangoes.
Buttermilk, also known as chhaas, is made by churning white butter,

is watery and has fewer calories than lassi.
Both of these can easily be prepared at home.
Buttermilk is a good source of high-quality protein, vitamin B12,

riboflavin, calcium, and phosphorus.
It helps people who are suffering from irritable bowel syndrome. 301
Just ensure it is made home from raw milk because pasteurization

destroys beneficial bacteria!
You can find a lot of YouTube videos on how to make your own
buttermilk or yogurt (the next probiotic food) at home.
Please note that you can still have this drink even if you are lactose
intolerant.
215
I have two lactose intolerant family members, my dad and my sister,
but they do well with yogurt and lassi as lactose (the sugar in milk) is
fermented by the bacteria.
How to include buttermilk (or lassi) in your diet:
You can have buttermilk either with your Indian meal or as a

standalone snack, with or without spices. It is also mixed with
chickpea flour and cooked into a curry with some herbs and
vegetables in some places.
In the next lecture, let's discuss yogurt and paneer (cottage cheese).
216
M6: Superfoods
L14: Superfoods: Proteins: Grass-fed Dairy:
Yogurt, Paneer
A nother powerful probiotic food is yogurt.
The same logic applies here.
It should be made from fresh raw milk because most

commercially available yogurts are loaded with added sugar and
made from pasteurized milk, which, as mentioned, destroys the good
bacteria.
A study conducted in 2016 in the United Kingdom confirms the

inclusion of more than 10g sugar in almost every 100g of commercial
yogurt that wasn't high fat or greek. 302
A few yogurt studies showed promising health benefits for certain

gastrointestinal conditions, including lactose intolerance,
constipation, diarrheal diseases, colon cancer, and inflammatory
bowel disease. 303
Some prominent bacteria cultures that ferment milk to form yogurt

are streptococcus thermophilus and lactobacillus bulgaricus.
217
Just like buttermilk, yogurt is loaded with protein (good for muscle
growth), calcium (excellent for bone health), magnesium, and vitamin
B12.
We can incorporate yogurt into our daily diet as a side dish, as an

addition to sauces, dips, smoothies or even as a standalone snack.
Cottage Cheese (Paneer)
Cottage Cheese (or Paneer) is formed when casein, a milk protein,

reacts to acids like lime or vinegar and coagulates.
It is a good source of protein and is often consumed majorly by

vegetarian bodybuilders and fitness enthusiasts.
100 g of cottage cheese has around 18 g of protein in it.
It is also a good source of calcium, which is required to strengthen our

teeth and bones and ensure proper nerve functioning and healthy
heart muscles.
It is rich in B-complex vitamins, which are necessary for many vital

functions of our body.
The potassium in cottage cheese helps maintain the fluid balance in

our body. Since potassium neutralizes the effect of high sodium in our
body, it lowers blood pressure and the contraction of blood vessels,
thus reducing the risk of cardiovascular diseases. 304
218
It can be easily purchased in shops, but it's best to make it at home
from raw cow's milk as most store-bought cottage cheese is made
from pasteurized milk, with unwanted additives.
One can consume cottage cheese or paneer in a curry, a wrap, a

sandwich, grilled as a main dish or completely uncooked with a pinch
of seasoning.
Let's discuss meat and seafood in the next lecture.
219
M6: Superfoods
L15: Superfoods: Proteins: Grass-fed Meat &
Wild-caught Seafood
G rass-fed meats are the most nutrient-dense proteins, with a
notable micro and macro-nutrient profile.
Unfortunately, 99% of US meat, dairy, and eggs come from factory

farms or CAFOs —Confined Feeding Animal Operations. The
situation is the same for fish. 305
Animals from CAFOs live in poor conditions. To increase survival

rates, they are pumped with antibiotics. They are also fed hormones
to increase their growth.
After all, meat is sold by weight. Therefore, the faster an animal

grows and the heavier the meat, the bigger the profits for the
companies that sell them!
However, grass-fed poultry is kept in a cleaner environment and is

organic. A lot of people steer away from grass-fed meats due to its
high price tag, but that shift is definitely worth it.
220
Products from pasture-raised animals are nutritionally superior to
products from grain-fed factory animals. They are lower in fat and
calories.
Pasture-raised products are high in omega-3s and vitamin E and are

free from antibiotics, hormones, and other diseases like e-coli. 306
Meat from grass-fed animals requires only one calorie of fossil fuel
energy to produce two calories of food instead of grain-fed animals
(in CAFOs) that require 35 calories of fossil fuel.
In conclusion, pasture-raised farming does not harm the environment

and is an excellent example of sustainable agriculture.
If you want to find out more about how we can feed 10 billion people
by 2050 without destroying the planet, check out the link to a video
in the Resource Manual. 307
We can eat grass-fed meats grilled, pan-cooked, cooked in a stew or

curry, sandwiches, pasta and many more dishes.
The bottom line is, if you are a regular meat-eater and consume eggs
and drink milk, I strongly urge you to be conscious of where your
animal-based protein is sourced from, not only for the sake of the
environment but also for better health for yourself and your family.
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Wild-Water Caught Seafood
Wild-water caught seafood refers to all fish and related food items
caught in their natural habitats like the lakes, rivers, sea and oceans.
The interesting water-based fauna is a staple food in almost all the

coastal areas in the world, yet underrated in most others.
However, with time, demand increased, and so did the trade of

farming fish. Fish are bred in artificially created environments and are
given an altered diet that boosts their growth to be sold quickly.
This process robs the fish of their health benefits to some extent and
instead adds the risk of contamination, disease and inclusion of heavy
metals, which we humans consume. 308
In comparison, the fish caught in their natural habitats get their

natural diet, like plants, algae or other fish or insects, depending on
the type. They also live to be more robust by surviving in the wild,
where other predators hunt them.
In addition, there is a far lesser risk of disease and contamination. The

most significant benefit is that they are not fed an artificially altered
growth-inducing diet. That is harmful to us.
Here are some benefits of wild-caught fish:
1. They are generally high in quality protein in comparison to

farmed fish.
222
2. They are comparatively high in Omega-3 fatty acids, which are
super important for our health. 309
3. Studies have claimed wild-caught fish improved cardiovascular
health in humans. 310
4. Farm-raised fish are loaded with antibacterials, exposing us to
medicine-resistant pathogens and bacteria. Wild-caught fish
are not exposed to that. 311
If nature offers us a clean source of food, it's best not to try to

replicate it in labs and consume it as is.
Let's continue our discussion of superfoods by discussing the most

nutrient-dense foods high in healthy fats.
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M6: Superfoods
L16: Superfoods: Fats: Healthy Oils
W hen it comes to discussing the inclusion of superfoods
rich in healthy fats, I'll divide it into three sections:
-Healthy Oils
-Nuts
-Seeds
I'll include the top 3 sources of superfoods in each of the categories

above.
Let's discuss top oils that you can include in your diet.
Ghee
Ghee has been a staple of Indian households for centuries.
Ghee has all the fat-soluble vitamins A, D, E & K. It also has CLA,
which has immense health benefits.
224
Ghee has butyric acid, a short-chain saturated fatty acid that boosts
immunity and reduces chronic inflammation.
In the past few decades, ghee's popularity has suffered because

approximately 70% of ghee's calories come from saturated fats.
Recall from the myths and mistakes module; I debunk one of the
most prevailing myths about saturated fats.
The smoke point of ghee is 485 degrees Fahrenheit or 250 degrees

Celsius.
The smoke point is the temperature at which a given oil stops

shimmering and starts smoking continuously.
As you start to go above and beyond the smoke point, the oil breaks
down and releases harmful chemicals.
It's important to note that it's not just the smoke point that
determines whether the oil will turn rancid or not, but the oxidative
stability is what matters the most.
The oxidative stability of the oil is dependent on its chemical

composition.
Ghee has a higher concentration of saturated fats in them. And

saturated fats are very stable and do not oxidize when subjected to
heat or exposed to light or oxygen. 312
225
This is because saturated fats have single bonds between carbon
atoms. All other bonds are also saturated with hydrogen atoms.
These chemical properties make them very stable.
As a rule of thumb, any oil that has a higher concentration of

saturated fats in them will be way more stable when subjected to
heat, light, air or oxygen.
Pro-tip: When buying any oil, always choose the unrefined

'extra-virgin' variety, and ensure the oil has been 'cold-pressed.'
2) Extra-Virgin Cold-Pressed Coconut Oil
Moving on, I would place extra-virgin cold-pressed coconut oil next

on the list.
I'll be honest! The first time I tried coconut oil, it tasted a bit funny. It
has a unique flavor not many would find appealing.
But, I continued using it as my primary cooking oil and eventually

grew fond of it:)
Coconut oil is approximately 85% saturated fats, which scares most

people away.
It's important to note that lauric acid makes up 47% of the saturated
fat in coconut oil.
Lauric acid is medium-chain triglycerides directly metabolized by the

liver and used for energy.
226
Any excess MCTs are converted into ketones, which research has
proven beneficial for the brain.
MCTs are not stored as fatty tissue in the body but instead used for
energy.
Cold-pressed coconut oil's smoke point is at 350 degrees Fahrenheit

(177 degrees Celsius), which is enough to make it stable for all types
of cooking methods.
You see, when you saute it in a pan, the average temperature is

around 120 degrees Celsius. Deep frying is about 170 degrees
Celsius, and roasting is around 180 degrees Celsius.
Also, 85% of coconut oil is saturated fats, so rest assured they are
stable enough for any cooking style.
Therefore a big thumbs up to coconut oil as a healthy fat that can be

used for cooking.
Extra-virgin Olive Oil
Everyone loves extra-virgin olive oil. This is because 73% of olive oil
is made of monounsaturated fats.
The remaining percentage is omega-6 polyunsaturated fats. Olive oil

consists of 14% saturated fatty acids.
Olive oil is anti-inflammatory and can also act as an antioxidant.
227
The smoke point of extra-virgin olive oil is less than ghee and is
somewhere close to 190 degrees Celsius ( 375 degrees Fahrenheit),
which is enough to make them stable for all kinds of cooking.
A large study involving 841,211 subjects concluded an overall 12%

reduced risk of cardiovascular mortality and 17% reduced risk of
stroke in subjects who consumed olive oil. 313
In 2015, a systematic review and meta-analysis by Lukas

Schwingshacki et al. suggested a Mediterranean diet, where a key
ingredient is olive oil, has beneficial effects on inflammation and
endothelial function markers. 314
Yet another study suggested olive oil had a small beneficial effect on
systolic blood pressure. 315
It is important to note that not all olive oil brands are of good quality.
Types of olive oil on the market include lampante, extra virgin, virgin,
pomace, refined, organic, and stone-milled.
Deciding which olive oil to buy can get confusing with so many
varieties.
I have linked up an in-depth article in the resource manual that will

help you decide the best extra-virgin olive oil (the healthiest to
consume) to buy.
Let's discuss the different types of nuts in the next lecture.
228
M6: Superfoods
L17: Superfoods: Fats: Nuts
S tudents, there are many exotic superfoods that I have
deliberately not included in my list.
My reason is clear: Being healthy does not have to be expensive.
To get the nutrients your bodies need, you don't have to buy exotic
superfoods like spirulina, cholera, macadamia, brazil nuts, etc.
Just focus on buying local, seasonal, and fresh superfoods and ensure
enough variety.
If you can afford macadamia and brazil nuts, then, by all means,
include them in your diet as they are nutrient-dense.
However, the nuts I will discuss can easily be categorized as

superfoods and healthy when eaten frequently.
Let's start with walnuts.
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Walnuts
Walnuts provide traces of manganese, magnesium, copper,

phosphorus, vitamin B6, and vitamin E.
They are high in monounsaturated and polyunsaturated fats and

omega-3 fatty acids.2
Antioxidants are more abundant in walnuts than in any other nut due
to vitamin E, melatonin, and polyphenols found in their papery skin. 3
The above compounds help to decrease LDL (bad) cholesterol and

triglycerides. 316
Polyphenols can help fight oxidative stress and inflammation in our

bodies. 317
Research suggests that walnuts can also reduce the risk of prostate,
colon, colorectal, and breast cancers.318, 319
Walnuts are a good source of omega-3s. One ounce (28g) or 14

walnut halves provides ~2.5g of ALA (alpha-linolenic acid).
Regular consumption of walnuts may also reduce the risk of type-2

diabetes.
230
Almonds
Any time I feel hungry or crave something, almonds come to my

rescue!
They act as perfect snacks that not only keep my caloric intake in
check, but they're also loaded with nutrients.
Almonds are a rich source of antioxidants. They provide vitamin E,

which contains the antioxidant tocopherol, protecting our cells from
oxidative damage or oxidative stress dealt by free radicals. 320
In addition, almonds contain almost all B vitamins except vitamins B7

& B12, along with choline, folate, vitamin A, calcium, iron,
magnesium, phosphorus, potassium, selenium, zinc and manganese.
A 28g serving of almonds can provide us with 6g of protein and 3.5g

of fiber.
Almonds help boost bone, skin and heart health.
Studies have shown that almond consumption significantly improves

lipid profiles, insulin sensitivity, and uric acid levels. 321
Almonds can be eaten as it is, or they can be processed into almond

milk, almond butter or almond flour.
231
Peanuts
Peanuts or groundnuts are widely cultivated worldwide, with India

being one of the largest producers of peanuts.
Peanuts are used in different cuisines as a roasted delicacy, like butter

or even made into a sauce.
Health enthusiasts take a special interest in peanuts, with peanut

butter, in particular, being a favorite of many.
The primary reason behind this is the high protein content. For
example, 100g peanut butter provides 22-24g of proteins or 3.9g
protein for every tablespoon(16g); however, the protein content can
vary based on different brands. 322, 323
Peanuts are also a significant source of healthy fats, with 50% of

calories coming from monounsaturated.
This macronutrient protein makes peanuts a good idea for keto

warriors.
Lastly, they also contain fiber and a good amount of B vitamins,

calcium, copper, sodium, potassium, polyphenols, flavonoids, and
phenolic acids.
Overall, peanuts are a nutrient-dense food and a great addition to

one's diet.
How to include nuts in your diet:
232
Add chopped nuts to salads, oatmeal, and yogurt.
Chopped nuts and nut flour are healthy alternatives to other kinds of
flour in cakes and bread.
Furthermore, you can grind them and add them to smoothies, dips,
and even sauces.
Just be mindful of their portions, as nuts are high in calories.
A few hundred calories of mixed nuts can easily be part of a balanced

diet. Just ensure that it fits your macros and total calorie targets
based on your fitness goals.
Let's discuss seeds in the next lecture.
233
M6: Superfoods
L16: Superfoods: Fats: Healthy Oils
C hia seeds
Also known as Salvia Hispanica, chia seeds have gained a reputation

to be very healthy.
They are a great source of healthy omega-3 fatty acids and

carbohydrates and rich in protein, fiber, and micronutrients.
Research has shown that chia seeds are rich in antioxidants due to
phenolic compounds like myricetin and quercetin. 324
Antioxidants protect our bodies against numerous degenerative and

chronic diseases by balancing out oxidative stress. 325
One ounce of chia seeds provides 9.75 g of fiber, a pretty impressive

number.
The fiber in chia seeds is mainly soluble fiber and mucilage, which
gives moistened chia seeds a gluey texture. Fiber also assists us with
fat loss and relieves symptoms of constipation.
They are high in calcium, phosphorus, and magnesium, essential for

bone health.
234
They help type-2 diabetes patients. A study was conducted on 20
diabetes patients, and it was found that consumption of 37g of Chia
Seeds every day helped reduce their blood pressure, inflammation
and cardiovascular disease risk. 326
I personally like adding chia seeds to my smoothies, yogurt and oats

as a topping, but it is also advised to soak chia seeds overnight in
water and drink it in the morning as a ritual for good benefits!
Flaxseeds
Flaxseeds are among the oldest crops cultivated in human history.
They are not only a superb source of omega-3 fatty acids but are also
very high in fiber with a decent amount of protein.
In addition, they contain lignans, which are antioxidants that protect

our bodies against free radical damage.
A 50g serving of flaxseeds provides around 11-12g of omega-3 fatty

acids, approximately 13-14g of fiber(that even exceeds the fiber
content in some dals by weight) and 9-10g of protein. 327
Regular flaxseed consumption may be helpful in the two most

common chronic conditions today, type-2 diabetes and cardiovascular
diseases.
A study published in 2011 quoted, "Supplementation with flaxseeds

reduced fasting blood glucose by 19.7% and glycated hemoglobin by
15.6%.
235
A favorable reduction in total cholesterol (14.3%), triglycerides
(17.5%), low-density lipoprotein cholesterol (21.8%), and
apolipoprotein B and an increase in high-density lipoprotein
cholesterol (11.9%) were also noticed." 328
Flaxseed oil, in addition, is one of the best options for vegans and
vegetarians to get their quota of omega-3 fatty acids considering that
they do not consume it from animal-based food sources.
Hemp Seeds
Hemp or industrial hemp is a variety of the Cannabis Sativa plant. It is
one of the fastest-growing plants.
Hemp is often confused with marijuana as both are from the same
species.
However, hemp contains only a small amount of THC

(tetrahydrocannabinol), the psychoactive compound in marijuana but
high in CBD (cannabidiol), reducing or eliminating its psychoactive
effects.
Hemp seeds are the seeds of the hemp plant. They have a pleasant
nutty flavor and crunchy texture.
They are a mine of minerals like iron, copper, manganese, phosphorus

and magnesium.
They also contain a significant amount of omega-6 and omega-3

fatty acids in the optimum ratio of 3:1. 329
236
Hemp is a high-quality vegan protein, holding all nine essential
amino acids.
Hemp seeds have a significant amount of amino acids arginine,

methionine, and cysteine. However, the lysine content in hemp seeds
is limited. 330
The protein content in hemp seeds has made it a popular source of

protein supplementation in the vegan category.
One can include healthy varieties of seeds in their meals on top of

salads, ground or soaked, depending on what kind of seed one is
consuming or, at times, as a standalone snack.
237
M6: Superfoods
L19: Superfoods: Beverages: Green Tea
L et me start by saying that water should be the first beverage
you should reach out for to quench your thirst and hydrate your body.
It is the healthiest drink out there, and drinking 6-8 glasses daily is a
must for optimal health.
However, if you need taste and more nutrients in your diet, you can
include the following 7 healthy beverages.
Let's start by discussing the most common beverage: Green Tea.
Green Tea
Tea is from the plant Camellia Sinensis, consumed in all parts of the
world.
The three significant forms of tea are green, black, and oolong tea
based on the degree of fermentation.
The tea composition differs from species, season, leaves, climate, and
horticultural practices.
238
However, among these, the most significant effects on human health
have been observed with the consumption of green tea. Let's look at
the green tea nutrition facts.
Green Tea Nutrition
Infused green tea is primarily water-based, fat-free, with no

carbohydrates, and since it's not sweetened, there aren't any calories
either.
However, it does contain minerals and traces of elements such as

magnesium, potassium, chromium, manganese, zinc, molybdenum,
selenium, sodium, phosphorus, cobalt, fluorine, and aluminum. 331
Several polyphenolic compounds, including flavonols, flavonoids, and

phenolic acids, are found in green tea and may constitute more than
30% of the dry weight.
It gets its nutritional status from plant compounds called catechins,

specifically epicatechin, epicatechin-3-gallate, epigallocatechin, and
EGCG.
These are believed to be responsible for giving green tea its potential
cancer-fighting, antioxidant and metabolism-boosting benefits. 332
239
Green Tea Health Benefits
Heart Health
Much scientific research suggests that green tea may have various
health benefits, which have been attributed to the presence of
polyphenols contained in tea leaves. However, the polyphenols in tea
leaves depend on the leaves' preparation.
Green tea may lower blood pressure too and thus lessen the risk of
stroke and coronary heart disease. 333
Cancer Health
Green tea has also been associated with preventing certain types of
cancer, including mammary glands, lungs, colon, esophagus, mouth,
stomach, small intestine, kidney, and pancreas. 334, 335
Studies suggest that tea polyphenols lower cancer cell duplication

rates, hamper cancer growth, increase apoptosis, and lower
angiogenesis. (the development of new blood vessels that tumors
need to grow.)
Tea polyphenols alter the intestinal bacterial flora, suppressing

undesirable bacteria and favoring the growth of beneficial bacteria.336,
337, 338
Green tea polyphenols are now considered medicinal agents in

systematic studies, focusing on altering brain aging processes and
240
serving as a possible agent in progressive neurodegenerative
disorders such as Parkinson's and Alzheimer's diseases. 339
The effects of tea on diabetes and obesity have gained increasing

attention as tea catechins, especially EGCG, appear to have
anti-obesity and antidiabetic effects. In addition, recent human
studies indicate that the consumption of green tea and green tea
extracts may help reduce body weight, mainly body fat, by increasing
energy expenditure and fat oxidation.340
Green tea variety has also been shown to be anti-inflammatory,

which helps keep the skin clear and glowing.341, 342
I hope all this information on green tea health benefits will encourage
our readers to switch from other beverages to green tea.
But don't we all get flustered by the options available in a store.
While there are several green tea sachets and loose-leaf options to
choose from, we have to be mindful of ingredient quality, sourcing,
sustainability, and, of course, flavor.
You can check out the link to an article on Green tea on our blog to
find out how to select the finest quality of green teas available in the
market.
241
M6: Superfoods
L20: Superfoods: Beverages: Apple Cider Vinegar
T he first time I tried it, honest to God, I didn't like the taste.
But then, after reading about its amazing health benefits, I thought I
would give myself a month, and if I still don't like it, I will stop using
it.
It didn't take me long enough to start cherishing this fabulous liquid

which some say is more than 2000 years old.
The father of modern medicine, Hippocrates, gave this liquid to his

patients to help them heal their bodies.
This liquid is Apple Cider Vinegar.
There are many brands of Apple cider vinegar out there, but what
you should look for is raw, organic, unfiltered and unpasteurized.
Benefits of Raw, Unfiltered Apple Cider Vinegar
The top benefit of apple cider vinegar is that it helps stabilize your
blood sugar. 343
242
For example, let's say you have 2 slices of white bread. Now white
bread is pretty high on the glycemic index and will raise your blood
sugar quickly.
But if you have apple cider vinegar along with it, you can lower your
blood sugar by 34%!
A study in the European Journal of Clinical Nutrition proves this fact.

344
A few other studies support this fact by confirming that apple cider
vinegar helps by lowering your blood glucose and improves insulin
sensitivity. 345
This is good news for people who have type 2 diabetes or anyone
who is prediabetic.
I have always stressed that managing your insulin levels is a

significant step towards lowering your weight.
Besides weight loss, ACV also helps lower your cholesterol levels
and reduces the risk of heart disease. 346, 347, 348
This is because of a compound called acetic acid.
Acetic acid- the main compound of apple cider vinegar is made by

adding yeast, which acts on naturally occurring sugar in organic
apples by fermenting it.
243
How to include apple cider vinegar in your diet.
Start by adding 5ml of apple cider vinegar to 100 ml of water. Then,

slowly sip it for 30-60 minutes. After that, you can gradually increase
the quantity to 15ml added in 250ml of water.
If you want to consume more, you can add another tablespoon to

your salads, especially when having a high-carb meal.
Lastly, never drink it straight up; obviously, you would hate the taste,
but it may burn your food pipe, so always dilute it with water or pour
it over your salad.
244
M6: Superfoods
L21: Superfoods: Beverages: Matcha Tea
M atcha is a powdered Japanese green tea (Camellia Sinensis)
of the Tencha variety.
It's my personal favorite. Here are many reasons why.
For the longest time, I was looking to complement my coffee intake

with another beverage that could help me sustain my long periods of
fasting and therefore provide me with focus and alertness.
My weeks of research ended with a beverage called Matcha Tea.
Matcha's caffeine content is high compared to other green teas. For

every 8 ounces of matcha tea, you get ~70mg of caffeine. This is
about three times higher than any green tea.
However, the effects of caffeine are altered by an amino acid called

l-theanine.
Matcha is rich in an amino acid called l-theanine and contains about 5

times more l-theanine than any green tea.
245
This amino acid creates alpha brain wave patterns and promotes
relaxed alertness.
For thousands of years, matcha tea was popular amongst monks who
used to drink it to aid their meditation practice.
Along with caffeine, it provides 137 times the antioxidant content

compared to low-grade green tea and three times the antioxidants
compared with high-quality green tea. 349
Matcha is one of the abundant sources of flavonoids, especially rutin.

Rutin is a plant compound with an antioxidant effect and belongs to
polyphenols. It has anti-inflammatory properties and supports the
immune system. 350, 351
It may help in preventing diseases like cancer, heart disease and

diabetes. 352, 353, 354, 355
Matcha may help lower blood glucose levels and blood pressure. 356,
357
Furthermore, it could also prevent liver damage and decrease the risk
of liver disease. Although studies are limited and more research is
needed to establish this claim. 358, 359
It's effortless to make matcha tea. Just boil some water, and add 2-3
grams of matcha tea powder. Whisk it for about 30 seconds, and you
are good to go.
You can add it to smoothies or sprinkle it over a bowl of oats or

salads.
246
M6: Superfoods
L22: Superfoods: Beverages: Moringa Tea
M oringa tea is acquired from the leaves of the Moringa
oleifera tree. The moringa tree is native to India and has several
common names, including "the miracle tree," 'drumstick tree' or
'horseradish tree.
Moringa tea offers an earthy flavor comparable to that of green tea.

However, it is less bitter and sharp than most varieties of green tea
and can tolerate high temperatures and extended brewing times. The
tea is usually flavored with honey, mint, and cinnamon to balance the
earthy notes.
Moringa tea acquires its nutrients from the dried moringa leaves and
is abundant in potassium, calcium, phosphorus, iron, and vitamins A,
C, and D.
The tea may also have high essential amino acids, antioxidants such
as beta-carotene, polyphenols, and flavonoids like kaempferol and
quercetin. Moringa tea does not contain caffeine. 360
Moringa tea is primarily known as an anti-inflammatory tea. The

polyphenols, tannins, saponins, and others in the leaves help combat
247
chronic inflammation throughout the body, relieving pain, aches,
stomach upsets, headaches, and fever. 361, 363
Moringa tea may help people with diabetes regulate their blood
glucose levels. Many animal studies and some human studies
suggest that moringa tea consumption can lower glucose levels post
meals.
Researchers suggest that differences between moringa varieties and

preparation methods could cause differing results. 364, 365
The powerful antioxidants in moringa tea may also help improve hair
and skin quality by beating inflammation and oxidative stress in the
body. 366
So this was all about moringa; thanks for listening.
248
M6: Superfoods
L23: Superfoods: Beverages: Coconut Water
C oconut water is the clear fluid inside the coconuts of a coconut
palm tree. Coconut water has a sweet, refreshing taste for those
unacquainted with the drink. Young green coconuts are tastier and
plentiful in volume.
Coconut water has a therapeutic effect, with various nutrients such as

minerals, vitamins, antioxidants, amino acids and enzymes. 367
Lauric acid, a fat present in coconut water, has antibacterial,

antibacterial and antiviral properties, supporting the body's immune
system.
It improves digestion and absorption of many nutrients. Potassium

and magnesium benefit blood pressure and heart functions.368
Coconut water may also assist in the fight against acne due to its
antimicrobial properties. Research also suggests that consuming
coconut water may help the antioxidant system by neutralizing the
effects of free radicals. 369
Coconut water is mother nature's sports drink and can be a part of an

active lifestyle as it helps to hydrate the body.
249
Try and consume coconut water directly from coconuts.
Suppose you live in a city where you cannot access fresh coconut
water. In that case, some companies offer 100% coconut water
without the added preservatives; therefore, opt for these as the next
best alternatives.
You can drink coconut water as a standalone snack any time of the
day.
250
M6: Superfoods
L24: Superfoods: Beverages: Kombucha
K ombucha is a fermented beverage, much like cultured yogurt,
cheese, kefir, kimchi and sauerkraut and made by fermenting tea,

generally black tea or sometimes green and oolong tea and sugar,
with a symbiotic culture of bacteria and yeast (SCOBY), generally for
7–10 days.
It is then bottled for 1-2 weeks to contain released CO2 and

encourage carbonation. From there, bottled kombucha is placed in a
refrigerated environment to slow down the carbonation and
fermentation processes.
The SCOBY comprises various acetic acid bacteria and yeasts. After
fermentation, kombucha is a cocktail of chemical components
including sugars, tea polyphenols, organic food acid, fiber, ethanol,
amino acids including lysine and essential nutrients such as copper,
manganese, and zinc, water-soluble vitamin C, and many B vitamins,
antibiotic substances and enzymes.
The quality and quantity of the chemical components may vary,

mainly depending on the microorganisms of the symbiotic culture
used for the fermentation of kombucha, fermentation time and
temperature, sugar content, and type of tea used. 370
251
One of the main benefits of adding kombucha to the diet is that, like
other fermented foods, it is rich in probiotics.
And probiotic bacteria are similar to the friendly bacteria present in

the gut, and they help with diarrhea and irritable bowel syndrome
(IBS). They may even strengthen the immune system. 371
If the kombucha is made from green tea, the health benefits may
increase, including bioactive compounds, such as polyphenols, that
act as antioxidants and protect our cells from damage.
We need more human cohort studies to understand its role in cancer

and heart diseases.
Still, kombucha consumers are increasing worldwide, the brew being

a delicious combination of a delicate sour taste, antioxidant
properties of tea extracts, and the potentially beneficial effect of
fermenting bacteria.
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M6: Superfoods
L25: Superfoods: Beverages: Lemon Juice
L emons are a very healthy fruit with a distinct taste and smell,
making them a great addition to foods and drinks.
However, they are rarely consumed on their own due to their intense
sour flavor. Interestingly, while lemons are naturally acidic, they
become alkaline after digesting them.
Lemon contains many vitamins like niacin, thiamine, choline, folate,

vitamin C, vitamin B6, and minerals, including calcium, copper, iron,
manganese, magnesium, phosphorus, potassium, zinc, which all are
essential for the human body. 372
We get lemon juice (Citrus Limon) from lemons with many uses, from
culinary to medicinal.
The juice contains many bioactive compounds such as flavonoids,

carotenoids, limonoids, tannins, and terpenoids. These plant
compounds have antibacterial and antifungal properties. 373
The antibacterial compounds in lemons can cure mouth infections like

gingivitis and act as a laxative in the digestive system.
253
Lemon juice has been used medicinally for hundreds of years. For
example, people have used lemon juice for virus prevention and have
mixed it with honey and ginger as an effective cold treatment.
Lemons contain hesperidin, known to reduce hypertension symptoms

in people prone to high blood pressure. 374
Additionally, lemons contain pectin and limonoid compounds, both of

which may slow atherosclerosis, a condition where the arteries start
hardening.
One 2014 study suggested that women in Japan who walked

regularly and consumed lemon daily had lower blood pressure than
those who did not. 375
In addition, compounds in lemons may reduce Low-density

lipoprotein levels (LDL), referred to as bad cholesterol, in the blood.
376
Lemons play an active role in flushing out bacteria that can cause
urinary tract infections (UTIs). In addition, they have antibacterial,
antifungal, antidiabetic, anticancer, and antiviral properties due to
alkaloids. 377
The main content of lemon juice is vitamin C and citric acid. The
content of vitamin C and citric acid makes the degree of acidity (pH)
of the lemon juice become acidic. 378
Research has proved that foods rich in vitamin C may help prevent
free radical damage that may lead to cancer. 379
254
Vitamin C is also vital for immune system functioning, wound healing,
and helping the body absorb iron from foods.
A 2014 study suggested that eating foods rich in vitamin C can help
prevent skin damage from sun exposure, infections, pollution, and
aging. 380
Vitamin C in lemon juice is also great for boosting immunity and

fighting cold and flu. In addition, it may reduce symptoms and
shorten the duration of respiratory tract infections. 381
Eriocitrin, the primary lemon polyphenol (LPP), is a yellow and

water-soluble antioxidant abundant in lemon juice and peel.
Drinking lukewarm water with lemon early in the morning on an

empty stomach is a naturally detoxifying drink. Apart from hydration,
lemons can fight water retention in the body. Lemon juice water may
reduce constipation, promote digestion and prevent obesity.
Add lemon juice to drinks, salads, meats or pickle them. There are
great ways to incorporate lemon juice into the daily dose.
As they say, "When life gives you a lemon, say thank you."
And a big thank you for listening to all the lectures so far.
We are left with the condiment section in the module superfoods.

255
M6: Superfoods
L26: Superfoods: Condiments: Turmeric
W e have come to the last category of superfoods: Healthy
Condiments.
Let's first focus on the healthy spices used in Indian cuisine.
Let's start by discussing a spice known worldwide to have fantastic

health benefits- Turmeric.
Turmeric is an herb from the ginger spice family and is widely used
throughout India to enhance the color and flavors of foods and
traditional medicine.
Historically, turmeric has been part of Ayurveda and other traditional

Indian medical systems due to its active ingredient, curcumin.
Curcumin is acquired from the herb's stems and is widely known for
its antioxidant and anti-inflammatory effects.
Today, turmeric is encouraged as a dietary supplement for various

conditions, including arthritis, digestive disorders, respiratory
infections, allergies, liver disease, depression, etc.
256
For better absorption, one should consume it with a source of fat
(such as avocado, nut butter, nuts, fish, etc.). Therefore curcumin will
directly be absorbed into the bloodstream and bypass the liver.
Turmeric is a common spice and a primary ingredient in curry powder.

Curcumin is a major component of turmeric, and the activities of
turmeric are commonly attributed to curcuminoids (curcumin and
closely related substances).
The curcumin in turmeric has proven solid anti-inflammatory

properties that block the action of inflammatory molecules in the
body. Studies suggest the positive effects of curcumin on people with
arthritis and inflammatory bowel disease. 382, 383
Curcumin is a robust scavenger of oxygen free radicals, which are

chemically active molecules that cause damage to the body's cells.
Curcumin is a potent antioxidant and can play an active part in

preventing and managing heart disease. Turmeric has also been
shown to lower triglycerides and cholesterol in people at risk of heart
disease and improve blood pressure. 384, 385
Various human and animal studies have explored turmeric's influence

on cancer. Many have found that it can reduce the spread of cancer,
contribute to the death of cancerous cells in various cancers, and
reduce the adverse side effects of chemotherapy. 386, 387
Antioxidants in turmeric may improve eye health by reducing the risk

of cataracts, glaucoma, and macular degeneration. 388, 389
257
Given its anti-inflammatory and antioxidant properties, studies
suggest curcumin might effectively treat symptoms of anxiety and
depression in people suffering from major depressive disorder (MDD)
and the medicines. 390, 391
Curcumin protects the skin by resisting free radicals and minimizing

inflammation. Evidence suggests that curcumin may help the skin
conditions like psoriasis, scleroderma, acne and skin cancer. 392, 393
Turmeric can be an ingredient in soups, sauces, curries, meat dishes,

biscuits, rice preparations, and spice kick in smoothies and juices.
258
M6: Superfoods
L27: Superfoods: Condiments: Common Spices
C umin
Cumin is a spice from the dried seed of a plant known as Cuminum

cyminum, a parsley family member. It adds a smoky note and an
intense aroma to most Indian curries and vegetables.
Cumin seed is usually the first spice added while cooking Indian
dishes, fried in dry form and roasted before use. It's also dry roasted
and converted to powder before being added to recipes like raita and
buttermilk.
Ancient Ayurvedic applications of cumin in India included treatment

for gastrointestinal distress, diarrhea, and jaundice.
In contrast, today, it is used for hypertension, epilepsy, fever,

childhood maladies, and gynecological and respiratory disorders.
Using cumin as a spice increases antioxidant intake, promotes

digestion, provides iron, improves blood sugar control, and reduces
food-borne illnesses. 394, 395, 396, 397
259
Cardamom
The spice cardamom, also addressed as the "queen of spices," is

produced from the plant Elettaria cardamomum, found in the form of
a small pod with black seeds inside.
It's the third most expensive spice globally, mainly because it's
harvested by hand and requires a lot of manual work. While the
green cardamom has a light and mild eucalyptus tone, the black
cardamom is smoky, spicy and generally used only for its seeds.
Unique to Indian taste buds, cardamom is fantastic to our land and

senses and tastes to tea, foods like curries, bread, rice, etc.
In ancient traditional medicines, cardamom alleviated digestive

disorders and obesity, and even today, people consume it for ailments
such as bronchitis, dysentery, bad breath, and infections.
Studies have suggested that cardamom contains chemicals that

might treat intestinal spasms, kill some bacteria, reduce swelling, and
help manage diabetes and uplift the immune system. 398, 399, 400
260
Fenugreek
Fenugreek seeds, or methi, are native to the Mediterranean region,

southern Europe, and western Asia.
Fenugreek seeds have a tangy bitter taste that brings signature curry
smell and taste to Indian dishes, but one should use them sparingly.
Fenugreek is an ingredient in spice blends, a flavoring agent in foods

beverages, and used in traditional and alternative medicine.
Fenugreek seems to relax sugar absorption in the stomach and

stimulate insulin.
Both of these effects lower blood sugar in people with diabetes.

Fenugreek might also improve levels of testosterone and estrogen. It
is given to women to increase milk supply during breastfeeding and
relieves menstrual cramps. 401, 402, 403
Coriander
Coriander seeds are aromatic, tiny, round brown seeds of the

coriander plant (Coriandrum sativum L.) ground into a powder used in
gravies and curries.
The whole seeds can also be roasted, pounded, and included in meat
rubs and marinades.
It is full of fiber that improves digestion and is good to improve bowel

movement.
261
Coriander seeds, extract, and oils may help lower blood sugar and
promote insulin growth.
Coriander is full of antioxidants that assist in immune-boosting,

anticancer, anti-inflammatory, and neuroprotective effects in our
body. 404, 405
The seeds are used in the spice mix, meat, poultry and seafood curry
dishes, and various ethnic foods.
Garam masala
Garam masala is an Indian kitchen staple integral to many traditional

recipes. The most common spices featured in garam masala include
cloves, cinnamon, cumin, nutmeg, peppercorn, cardamom, and bay
leaves.
Although the north Indian version is most commonly used, garam

masala recipes vary by region, and many Indian families have their
unique blend.
Cloves, cumin, pepper, and cardamom in the garam masala keep

acidity and indigestion at bay.
Most of the ingredients are rich in phytonutrients, which help boost

metabolism, prevent skin problems, and help fight inflammation.
Cardamom and cloves in the garam masala also help dental and oral
health.
262
M6: Superfoods
L28: Superfoods: Condiments: Raw Honey
H oney is a natural product obtained from the nectar of flowers
by honeybees and has been a part of humans since ancient times,

nearly 8000 years ago.
Most ancient populations, including the Greeks, Chinese, Egyptians,

Romans, Mayans, and Babylonians, consumed honey for nutritional
and medicinal properties.
Honey is the only insect-derived natural product, and it has

nutritional, cosmetic, therapeutic, and industrial values.
Honey never spoils and does not need refrigeration.
Honey has a potential therapeutic role in treating disease by

phytochemical, anti-inflammatory, antimicrobial, and antioxidant
properties. Flavonoids and polyphenols, which function as
antioxidants, are two main bioactive compounds present in honey.
It is the main component of Ayurveda and naturopathy and is also

used to replace sugar by many fitness enthusiasts.
263
Honey is primarily composed of sugar, with small amounts of
vitamins and minerals like sodium, riboflavin, Vitamin C, iron, and is
rich in health-promoting plant compounds. 406
Honey controls the LDL (bad) cholesterol levels and boosts the good
cholesterol levels in our body. 407, 408
It contains antimicrobial and antioxidant properties that are useful for

gastric problems. It has a compound called methylglyoxal which
fights germs and harmful bacteria in your digestive tract. It also
protects our bodies from infections. 409, 410, 411
It controls nausea and prevents vomiting. Millions of people start

their morning by adding lemon juice to raw honey to a glass of
lukewarm water to relieve and start their mornings. 412
There are endless benefits of honey for our health and skin as well. It
is also a chief component of all age-old Indian home remedies. 413, 414
However, it's important to note that all the health benefits discussed
can be mainly attributed to raw honey.
Raw honey is unprocessed and never heated. It comes straight from

the beehive and retains the beneficial bacteria and nutrients.
Raw honey is a better alternative to white sugar. However, it still has

fructose and is high in calories. Therefore, it's good to practice
moderation, and 1-2 tablespoons daily may suffice.
264
M6: Superfoods
L29: Superfoods: Condiments: Cinnamon
C innamon is a spice derived from the branches of trees of the
Cinnamomum family. It is native to southeast Asia, the Caribbean,

and South America.
Cinnamon is a fragrant household spice that comes from the inner

bark of tropical trees of the Cinnamomum family.
When dried, it curls into quills that add a warm, distinctive flavor and
aroma to sweet dishes and savory dishes in Asian, Middle Eastern
and North African cuisines.
Cinnamon is also used in the aroma and essence industries due to its
fragrance, incorporated into different foodstuffs, perfumes, and
medicinal products.
The most critical components of cinnamon are cinnamaldehyde and

trans-cinnamaldehyde (Cin), which are present in the essential oil,
thus contributing to the fragrance and the various biological activities
observed with cinnamon. 415
265
Cinnamon is considered to have many medicinal and soothing
properties and is used frequently in Chinese and Indian herbal
medicine.
The distinctive smell and flavor of cinnamon derive from the essential
oils contained in the bark, called cinnamaldehyde. Cinnamaldehyde
displays antiviral, antibacterial and antifungal properties. 416, 417
Cinnamon has the approval for helping in managing blood sugar. It

appears to do this by several different mechanisms, including
controlling the amount of glucose that enters the bloodstream.
Human experiments are promising and suggest cinnamon may
moderate lower fasting blood sugar levels in those with diabetes. 418,
419
Cinnamon has also been used as tooth powder to treat toothaches,

dental problems, oral microbiota, and bad breath. 420
Cinnamon can also improve the colon's health, thereby reducing the
risk of colon cancer. 421
Some corroboration suggests that the consumption of cinnamon is

associated with a significant drop in systolic and diastolic blood
pressure. 422, 423
Cinnamon contains powerful antioxidants, such as polyphenols which

may protect the body from oxidative damage caused by free radicals.
424, 425
266
In addition to all the above, cinnamon has been used for flatulence,
gastrointestinal complaints and many other ailments.
Depending on the cultural, culinary context, cinnamon is added to

beverages, liqueurs, teas, chicken, and lamb dishes. And cinnamon
and sugar also go hand-in-hand, meaning they're perfect on toast,
baked goods, fruits and other desserts.
267
M6: Superfoods
L30: Superfoods: Condiments: Sauerkraut
T he superfood condiments list would be incomplete without
discussing the probiotic-rich foods such as sauerkraut and kimchi.
Let's start with sauerkraut.
Sauerkraut is a German word translated as acid (Sauer) cabbage

(kraut).
It is a traditional European dish made from fermented cabbage and is

believed to be a part of the European diet since the 4th century BC.
The fermentation process used in sauerkraut is one of the oldest and
most commonly used.
Sauerkraut was invented as a means of preserving cabbage.
It is made by mixing shredded fresh cabbage and salt and pressing it

down on the mixture.
The beneficial bacteria present on the surface of the cabbage and

from the air in the environment start to break down the natural
sugars in the cabbage into lactic acid.
268
Depending on your serving size, the fermentation could take anything
from three to five days to complete. You can, of course, leave it for
longer without worrying about it getting spoiled.
As a superfood, sauerkraut is loaded with nutrients and is low in

calories. It's an excellent source of vitamins and minerals, including
iron, calcium, selenium, manganese and folate.
In addition, with its high fiber content, it promotes digestive health

and keeps you regular. 426
The consumption of probiotic-rich foods, such as sauerkraut, kefir,

yogurt, miso, etc., has been associated with several health benefits,
like weight maintenance and a reduced risk of type 2 diabetes and
cardiovascular disease.
Many studies have supported a link between fermented foods and

improvement in the metabolic parameters of human bodies. 427
Studies show that fermented cabbage has antioxidant and

anti-inflammatory properties because of phytochemicals, vitamin C,
and iron, all of which contribute to a more robust immune system. 428
Sauerkraut may help with weight loss, as it is low in calories and high
in fiber and probiotic content that can help us feel full longer. This
combination makes sauerkraut an excellent food to aid weight loss
and unwanted body fat loss. 429, 430, 431
The most regular variety of cabbage used in traditional sauerkraut is

white or green. But red cabbage can be an excellent choice, too, for
269
an extra boost of antioxidants. It's easy to make your sauerkraut,
which stays for a while in your fridge.
The best way to include it in the diet is by adding a few spoonfuls to

your plate at a meal.
270
M6: Superfoods
L31: Superfoods: Condiments: Kimchi
K imchi is a traditional Korean recipe made with salted
fermented vegetables, which involves Korean cabbage and

seasonings like sugar, salt, onions, garlic, ginger, red chili powder,
seafood etc.
It may include other vegetables, including radish, celery, carrot,

cucumber, spinach, scallions, beets, and bamboo shoots.
There are many types of kimchi, more than 167, depending on the
main ingredient, region, and preparation methods.
Kimchi is made by cutting vegetables into strips or slices, rubbing

them with salt to create a brine, along with the spices, and then
densely packing the mixture into a jar and letting it ferment for a few
days, but often longer, at room temperature.
It can be consumed fresh or unfermented immediately after

preparation. Kimchi is tasty and highly functional; it is generally
served with steamed rice at every Korean meal.
Several bacteria are involved in kimchi fermentation, but probiotic

lactic acid bacteria are the dominant species in the fermentation
271
process. These friendly bacteria can benefit your digestive health and
gut wellness. 432, 433
Kimchi (baechu or cabbage kimchi) is a low-calorie food. It contains

high vitamins like vitamin C, A, vitamin B complex and minerals like
sodium, calcium, potassium, iron, and phosphorus. 434
It is a rich source of dietary ﬁber and other functional compounds

such as capsaicin, gingerol, isothiocyanate, and chlorophyll. This
substance boosts metabolism energy consumption and helps in body
fat loss. 435
Studies show that consuming kimchi may help reduce heart disease
risk factors like high cholesterol and high blood sugar levels.
A small study found that eating fermented kimchi led to significant

reductions in total cholesterol, insulin, blood pressure, and fasting
blood sugar. 436, 437
Kimchi's an excellent source of antioxidants, so it may help protect

your cells against damage caused by oxidative stress. They are
associated with the prevention and treatment of several conditions,
including certain types of cancer, the common cold and mental
health. 438, 439, 440
All the above and many more properties make kimchi a nutritious,
healthy side dish.
However, kimchi and sauerkraut have a high sodium content. So

please be mindful by consuming it in moderation.
272
Kimchi is spicy and sour. It can be eaten by itself.
You can also consume it with a bowl of rice, on the side with egg,
chicken fish, savory pancakes or used in cooking to flavor stews and
noodle dishes.
273
M6: Superfoods
L32: Superfoods: Condiments: Black Pepper
B lack pepper, " King of spices," is the fruit of the black pepper
plant from the Piperaceae family. Different types of black peppers are
available having different colors. However, the most commonly
known peppers are black and white.
It is not just a flavor enhancer, adding a unique taste profile to our

food but it has many applications. It is used as medicine, as a
preservative, and in perfumes. The presence of oil cells in almost all
piper species places them in the group of aromatic plants.
It is a rich source of minerals like copper, manganese, iron, potassium,

phosphorus and vitamins like C, K, B6, and riboflavin. It also has a
dietary fiber with a moderate carb and protein ratio. 441
The chemical piperine is a major bioactive component present in

black pepper (and white pepper) that has numerous reported
physiological and drug-like actions. 442
Preliminary evidence in cell culture studies suggests that black

pepper contains antioxidant compounds and possesses
anti-inflammatory and antimicrobial properties. 443
274
The scientific studies suggest that black pepper may have health
benefits. For example, regular pepper consumption increases the
hydrochloric acid secretion in our stomach, leading to better
digestion. It also helps improve gastrointestinal conditions. 444
Preliminary cell culture studies suggest that black pepper contains

antioxidant constituents and possesses anti-inflammatory and
antimicrobial properties. 445
The rich depository of antioxidants found in black pepper reduces the

risk of heart diseases, nervous issues and cancer.
It also assuages the symptoms of aging like cognitive impairment and

degeneration due to the presence of piperine. 446
Black pepper may aid with fat loss. The outer layer of black pepper
pods aids in the breakdown of fat cells.
Thus, it is an excellent way to help you shed fat naturally while

eating flavourful food. 447, 448
It is effective for skincare and helps to cure vitiligo.
Research has also shown a positive response in patients with skin

cancer after administering a recommended dose of black pepper
daily. 449
Black pepper enhances the bioavailability of other food items like

turmeric, as it helps in transporting the nutrients from other herbs to
different parts of the body.
275
It makes the nutrients more readily accessible to our system.
It is advised to buy fresh black pepper pods from spice markets and
grind them on our own for full benefit and freshness. Adding a pinch
of black pepper to all our meals will help in improving our overall
health and well-being.
276
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1

AKASH SEHRAWAT, HHP, CPT, PES

FABULOUS BODY INC

Copyright © 2022 by Fabulous Body, Inc. All rights reserved.

Published by Fabulous Body, Inc

2228 Patterson Rd PMB #1900

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Module 1: Introduction To Nutrition…………………….....……….......13

Lecture 1: What Is Nutrition?........................................................................13

Lecture 3: Energy Balance: Energy Expenditure: BMR & TEF....……….18

Lecture 4: Energy Balance: Energy Expenditure: TEA & TDEE….……..22

Lecture 1: Carbohydrates: Definition, Functions & Classification.…...28

Lecture 2: Glycemic Index……………………………………………………..……………...34

Lecture 3: Proteins: Definition, Functions & Classification…..…………...37

Lecture 4: Protein Intake: How Much Do We Need?................................41

Lecture 5: Fat: Definition, Functions & Classification………………………….46

Lecture 6: How to Figure Out Optimal Macronutrient Ratios……..…….54

Lecture 2: Fat-soluble Vitamins: Vitamin E & K………………….…...………….66

Lecture 3: Water-soluble Vitamins: Vitamin B1, B2, B3, B5, B6..…….69

Lecture 4: Water-soluble Vitamins: Vitamin B7, B9, B12 & C…..........76

Lecture 5: Macro-minerals: Calcium, Phosphorus, Magnesium………...83

Lecture 7: Micro-minerals: Iron, Zinc, Copper, Manganese…………………...97

Lecture 8: Micro-minerals: Selenium, Chromium, Iodine, Molybdenum,

Module 4: Special Compounds……………………………………..……………….112

Lecture 2: Fiber : Optimal Fiber Intake, Foods High in Fiber………………..116

Lecture 3: Probiotics : Definition, Health Benefits & Top Foods…………..119

Lecture 4: Water : Health Benefits & Optimal Water Intake………………..125

Module 5: Nutrition Myths & Facts….……………………………………………131

Lecture 3: Myth #3: Cooking in Vegetables Oils is Healthy…………………140

Lecture 4: Myth #4: Egg Yolks Raise Cholesterol Levels……………………..143

Lecture 5: Myth #5: Potatoes are Fattening…………………………………………...147

Lecture 8: Fact #3: Supplements Can Never Completely Replace Your

Lecture 10: Fact #5: There Is No Perfect Diet For Everyone.………………..159

Lecture 2: Superfoods: Fruits: Berries…………………………………...................164

Lecture 3: Superfoods: Fruits: Avocados………..…….……………………………..167

Lecture 4: Superfoods: Fruits: Other Superfruits……..………….................169

Lecture 5: Superfoods: Vegetables: Garlic, Onions & Ginger……………176

Lecture 6: Superfoods: Vegetables: Cruciferous Vegetables……………181

Lecture 7: Superfoods: Vegetables: Green Leafy Vegetables…………..184

Lecture 8: Superfoods: Vegetables: Other Vegetables………………………191

Lecture 9: Superfoods: Carbohydrates: Legumes…………………………..…..200

Lecture 10: Superfoods: Carbohydrates: Oats…………………………………….203

Lecture 11: Superfoods: Carbohydrates: Other Whole Grains………….206

Lecture 12: Superfoods: Proteins: Whole Eggs…………………………………..210

Lecture 13: Superfoods: Proteins: Grass-fed Dairy: Raw Milk,

Lecture 14: Superfoods: Proteins: Grass-fed Dairy: Yogurt, Paneer…217

Lecture 15: Superfoods: Proteins: Grass-fed Meat & Wild-caught

Lecture 16: Superfoods: Fats: Healthy Oils…………………………………………..224

Lecture 17: Superfoods: Fats: Nuts………………………………………………………..229

Lecture 18: Superfoods: Fats: Seeds……………………………………………………..234

Lecture 19: Superfoods: Beverages: Green Tea…………………………………...238

Lecture 20: Superfoods: Beverages: Apple Cider Vinegar……………….…242

Lecture 22: Superfoods: Beverages: Moringa Tea………………………………247

Lecture 23: Superfoods: Beverages: Coconut Water…………………………249

Lecture 24: Superfoods: Beverages: Kombucha………………………………...251

Lecture 25: Superfoods: Beverages: Lemon Juice………………………………253

Lecture 26: Superfoods: Condiments: Turmeric………………………………….256

Lecture 27: Superfoods: Condiments: Common Spices……………………..259