improve stamina

Healthy eating habits, regular exercise will help you a lot.

Milk is gives a good amount of many vitamins - vitamin A, D, B complex but it is poor in vitamin c.It is a very good source of calcium and is essential for good health. Dry fruits-
Cashew, almonds, pistachios, dried figs, dates, etc are the best foods that you can have.
Sprouts are an excellent & cheap source of vitamins.
Egg proteins are the best & cheapest proteins. Proteins are the " building blocks" of our body. If you are a nonvegetarian, have chicken. If you are a vegetarian, eat soyabean. It is available as soymilk or you can make vegetable. Regular exercise will keep you fit & improve stamina. Do cardio exercise for stamina & weight training if you want to build muscles

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Breakfast

vitamins

Avoid Stress

health benefits of spirulina

Because of its contained nutrients, the benefits of spirulina to our body are great. Spirulina promotes overall health and nutrition. The health benefits of spirulina are wellknown
Spirulina is largely used as weight loss aid and even for lipid and cholesterol lowering.
Other uses are as an antioxidant, anti-viral agent.

Spirulina and Diabetes. . It is reported that spirulina reduces the fasting blood sugar levels in the body after 6 to 8 weeks of intake.

Spirulina and Weight Loss.
It is marketed as the most vitamin rich appetite suppressant. Spirulina contains the highest protein content, along with all the essential nutrients and amino acids without the unnecessary carbohydrates or fats. Your waistline will be controlled. Spirulina is most popular therapy for weight loss.

Spirulina and Cholesterol. Spirulina is also promising in terms of lowering blood cholesterol and triglyceride levels. Spirulina contains gamma-linoleic acid (GLA), which is found uniquely in mother's milk. This essential fatty acid is vital in promoting heart health .

Spirulina and Cancer. Spirulina has cancer fighting ingredients.
It helps boost the immune system.
Spirulina reverses the signs of aging

Junk food

1. Junk food doesn't contain any important vitamins, minerals or other nutritional needs.
2. Fast food doesn't contain any fibre. Fibre is essential for body. Fibre helps in easy passage of stools & preventing piles, fissures.
3. Fast food like chinese contain " monosodium glutamate ( MSG)" which is a risk factor for carcinogenesis. Studies have proven that it can induce cancer. So readymade soups containing MSG shouldn't be given to children.
4. As it doesn't contain vitamins, body may develop vitamin deficiency symptoms. Some of these include -premature graying of hair, night blindness due to vitamin A deficiency.

Healthy food

Make noodles healthy, by adding protein and essential fats along with the carbohydrates. Add vegetables like peas, mushrooms, carrots, beans, etc. Use oils like Olive Oil, sunflower , Sesame oil .Avoid butter. These oils contain less cholesterol. .Add protein rich eggs, chicken or meat
Calcium makes bones stronger. Calcium and vitamin D are essential for good health of bones. Drink 2-3 glasses of milk and eat yogurt, cheese, dairy products, calcium fortified juices and some leafy green vegetables like broccoli.
Folate
This nutrient comes from citrus fruits, dark green leafy vegetables, legumes, nuts and whole grains
Iron
Good sources of iron include almond, apples, lean meats, dark green leafy vegetables, prunes, dried fruits, beans, whole grains and enriched grains

Asparagus contains many minerals calcium, potassium, phosphorous and vitamins like vitamin E .
Ginger has following benefits.
reduces migraine severity,
reduces motion sickness,
reduces cholesterol.

Pregnancy diet

Choose lean meats (round, sirloin), fish, poultry, many dairy foods, dry beans, seeds, soy products, eggs or egg substitute and nuts for high protein. Protein makes up every cell of your growing baby's body. You need about 70 to 90 grams of protein a day.
A normal woman usually needs about 1900- 2100 calories per day according to height and the type of activities. When you are pregnant you need anything more than 300-500 extra calories

High calorie foods

Avoid meat & animal fat which contains high amounts of LDL.
Eat garlic & onion which help in reducing LDL & increases HDL.
Poly -Unsaturated Fatty Acids(PUFA) should be consumed regularly to increase HDL & reduce LDL
Chocolates, cake, pastries, icecream, honey, sugar,jam, jelly,jagger

Anaemia

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Anaemia