There are many reasons for your muscle cramps like—
= overuse of muscle doing vigorous exercise
= holding a position for prolonged period of time
=other medical causes like reduce blood supply, varicose vein…etc.
But, deficiency in some vitamins like
can also cause muscle cramps
let us see the good sources of these vitamins,
which are easily availed in India,
GOOD NATURAL SOURCES OF VITAMIN B1 ARE-
=NUTS like cashew, almond, pista, peanuts etc.,
The best time to take nuts is first thing in the morning as you wake up and then after 45 minutes you can have your breakfast
A handful of nuts is sufficient at a time.
The best way to take green peas is to steam it over boiling water with a lid
This will help you to preserve more of vitamin in it and then after steaming you can add it in various preparation before serving like salads, soups, subji, etc.
Always remember- overcooking will destroy many vitamins
Last source of vit-b1 is
= RICE BRAN
RICE BRAN is a by-product of the rice milling process turning out polished white rice that you buy at grocery store.
Rice bran you can use it by just adding it in your daily meal or preparing milk shake. You can prepare milkshake in any milk like cow milk, coconut milk, milk made out of any nuts.
RICE BRAN is SUPER FOOD. Along with vitamin B1 it also contains good amount of fiber and other nutrient which benefits your body.
GOOD NATURAL SOURCES OF VITAMINS B-6 ARE-
You can use sunflower seeds by just adding it to your salads,
You can make milk out of it by crushing it in a mixture and adding water as required,
You can make sunflower seed butter which you can spread it on roti or can have with nachos or tacos.
Butter you can prepare by soaking sunflower seed overnight and then strain it and add little salt and 2-3 dates n crush it in mixture without adding water till you get thin paste out of it, and your butter is ready.
You can add pista as topping in many varieties like deserts, pulao, milkshake
= GREEN LEAFY VEGETABLES
RAW GREEN VEGETABLES IS MORE BENIFICIAL
You can prepare raw Palak tomato salads which is very tasty,
You can add coriander leaves on all vegetables,
Also, you can prepare lemon juice by adding coriander in it.
GOOD SOURCES OF VITAMIN B-7 BIOTIN ARE–
These all things are easily available in your kitchen and is commonly used.
GOOD NATURAL SOURCE OF VITAMIN -D IS-
Sunlight is best source to get good amount of vitamin – D
The best time to get vitamin -D from sunlight is
Between-11am to 1pm
Many studies have revealed that at this time the wavelength of ultraviolet B [UVB]
rays is 290—320 nm which is essential for skin to make vitamin.
exercise regularly for your health benefits &
if you are overweight, for weight loss -consult your dietitian.
That’s all for today
See you next Tuesday with another Tuesday tip
Providing simple solutions for the complexities of life…
Dr. Bhumita Makwana
Your Dietician & Cosmetic Clinician