Indian Fast Food Nutrition

In the present times, it is the fast food craze that has created sensation all over. The fast food has occupied a demanding position in the list of top hot fad foods. People are getting lured into trying yummy fast food dishes, without possessing adequate knowledge regarding Indian fast food nutrition. Well, there is a need for bringing forward some eye opener nutrition facts about fastfood.

These days, the fast food chains are booming in number and witnessing flourishing business. Abraham Lincoln had once said, "let the people know the facts and the country will be safe". Well, it also holds true regarding the information about fast food nutritional content. The prime motive is to make the people aware of the fact and then let them take conscious decision.

Here are some facts about fast food nutrition:

• In the list of fattening dishes, Korma and Biryani are on the top.
• If a sauce solidifies in room temperature, it's an indication that it consists of high saturated fats.
• Pappadums contain relatively high calories.
• Indian curry makes use of green chilies that are rich in Vitamin C.
• All food items like Tikka dishes that are cooked in dry oven contain low fat.
• Instead of creamy pasta sauce, eating tomato sauce is a better option, as pasta sauce contain high fat content.
• Lasagna contains multiple cheese layers; therefore it is a very fatty item.
• Chips are high in fat and calories.

Well, the basic reason that can be attributed to the increasing consumption of fast food is the fact that fast food is readily available, quick to make and easy to serve. Media truly deserves the credit for the wide publicity of fast food stuff. But it is always advisable to eat healthy nutritious food that can help maintain your overall fitness.

20 Things You Didn't Know About.....Sugar

1 The average American eats 61 pounds of refined sugar each year, including 25 pounds of candy. Halloween accounts for at least two pounds of that.

2 Trick: Sugar may give you wrinkles via a process called glycation, in which excess blood sugar binds to collagen in the skin, making it less elastic.

3 Or treat: Cutting back on sugar may help your skin retain its flexibility. So actually, no treats.

4 People in India have been crystallizing cane sugar for at least 2,000 years. When Alexander the Great’s companions arrived there, they marveled at the production of honey without bees.

5 In 1747 German chemist Andreas Marggraf discovered that the sugar in a sugar beet is identical to that in sugarcane. In 1802 the first beet-sugar refinery began operations, bringing cheap sweets to northern climes.

6 More than half the 8.4 million metric tons of sugar produced annually in the United States comes from beets.

7 Can you imagine eating 16 sugar cubes at one sitting? You probably have. That’s a little less than what is contained in a 20-ounce bottle of cola.

8 Soft drinks with artificial sweeteners may actually help make you fat. In a Purdue University study, rats drinking liquids with artificial sweeteners consumed more calories overall than rats whose drinks were sweetened with sugar.

9 The artificial sweeteners saccharin and aspartame were found accidentally when lab workers doing research that had nothing to do with sweetening put a bit of the test compounds in their mouths and liked what they tasted.

10 What kind of researcher sticks an experiment in his mouth?

11 At least he had an excuse. The scientists who discovered sucralose (now sold as Splenda) were originally trying to create an insecticide. An assistant thought he had been instructed to “taste” a compound he’d only been asked to “test.”

12 A compound called lugduname is the sweetest compound known—more than 200,000 times as sweet as table sugar.

13 Sugars are molecules of carbon, hydrogen, and oxygen. The simplest include glucose, fructose, and galactose. Table sugar is crystallized sucrose, a fusion of one fructose and one glucose molecule.

14 Can’t escape them: Sugars are the building blocks of carbohydrates, the most abundant type of organic molecules in living things.

15 Glycolaldehyde, an eight-atom sugar, has even been found in an interstellar gas cloud near the center of the Milky Way.

16 Glycolaldehyde can react with a three-carbon sugar to form ribose, the basis for both RNA and DNA, so the glycol­aldehyde found in deep space may be a chemical precursor to life on Earth.

17 That cloud also contains ethylene glycol, a sweet relative of glycol­aldehyde and the main ingredient in antifreeze. Either complex sugars can be synthesized between the stars or there is a truck stop at the end of the universe.

18 Sugar can help get you there to find out. Burn sucrose with a dose of corn syrup and saltpeter and you get “sugar propellant,” a popular amateur rocket fuel.

19 How do you spell relief? “Obecalp,” a sugar pill manufactured to FDA standards, is marketed as a treatment for children’s mild complaints. (Try reading the name backward.)

20 It’s not all mind games. The sugar glucosamine works as an immunosuppressant in mice, and xylitol (a sugar alcohol) can prevent ear infections in kids. Sweet!

20 Things You Didn't Know About.......Obesity

1. Child-safety seat manufacturers are starting to make bigger models after a recent study showed that over 250,000 U.S. children age 6 and under are too fat to use them.

2. According to a study by the Rudd Center for Food Policy and Obesity at Yale University, nearly half the 4,000 people responding to an online survey about obesity said they would give up a year of their life rather than be fat.

3. Between 15 percent and 30 percent also said they would rather walk away from their marriage, give up the possibility of having children, be depressed, or become alcoholic rather than be obese.

4. Five percent and 4 percent, respectively, said they would rather lose a limb or be blind than be overweight.

5. From 1991 to 2000, the average weight of Americans increased by 8.5 pounds.

6. In 2004, the Federal Aviation Administration increased its estimate of the weight of the average male from 170 to 184 pounds.

7. Airlines spent $275 million on 350 million additional gallons of fuel in 2000 to compensate for the additional weight of their passengers. Now we know why the peanuts are no longer free!

8. Stand by your man: More than a decade ago, Manuel Uribe, now weighing 1,200 pounds (the equivalent of five baby elephants) and bedridden for the past five years, was abandoned by his wife because she was frightened by his increasing size.

9. Virgin Atlantic paid Barbara Hewson from Wales the equivalent of US$24,100 in 2002 as compensation after she was squashed by an obese person sitting next to her on a transatlantic flight. Barbara suffered a blood clot in her chest, torn leg muscles, and acute sciatica and was bedridden for a month.

10. Duke University Medical Center found that women and men who lost 10 percent of their total body weight reported a significant improvement in their sexual quality of life.

11. Obesity ranks second among preventable causes of death. Tobacco use is number one.

12. According to the Department of Veteran Affairs, of the 7.5 million veterans who receive their health benefits from the agency, more than 70 percent are overweight and 20 percent have diabetes, which may lead to blindness, amputations, and kidney and heart problems.

13. Two years ago, the Hardee's fast-food chain introduced the 1,420-calorie 107-fat-gram "Monster Thickburger." It contains two 1/3-pound slabs of Angus beef, four strips of bacon, three slices of cheese, and mayonnaise on a buttered sesame-seed bun.

14. Mississippi is the home of the mud pie, Cajun fried pecans, sweet potato crunch, fried shrimp, and catfish. Mississippi is also home to the country's fattest people—more than 25 percent of adult Mississippians are obese. Coincidence?

15. Recent studies have shown that obesity can cause you to lose sleep.

16. On the other hand, a lack of sleep may result in obesity.

17. It's a vicious cycle.

18. Never forget your past: Aborigines and the Pima indians of Arizona developed obesity, type 2 diabetes, and hypertension after transitioning to a Western lifestyle.

19. If the entire morbidly obese population of the U.S. lived in one state, it would be the 12th highest-populated state, with more people than Virginia.

20. A 2003 study reported that 21 percent of all New York City elementary students from all income levels are obese.

The Rare Art of Customer Delight(By Robin Sharma)

Was ready for a flight destined to Houston, en route to my home. I had a tight connection. But I’m an optimist by default. So I was in strong spirits. And set to fly.

The initial delay was 30 minutes. Something about the plane having to be towed from another area to the gate (not sure why someone didn’t tow it over earlier but no worries; there are worse things happening in the world). 30 minutes stretched to an hour. Nearly zero communication nor explanation. The gate agents just typed frenetically on the keyboards as in one of the final scenes of the pretty-much-hilarious “Meet The Parents” movie.

Finally, we boarded. The captain then came on the PA and advised us of a “minor mechanical problem that should be fixed in 15 minutes.” Four hours later we were still on the runway.

When we eventually took off, I’d missed my connection and resigned myself to the adventure of an unexpected evening in Houston (great city). Through it all, no one from the airline said “Sorry”, the gate agents promised at the arrival gate were invisible and no plans were made for hotel accommodations or ground transport. No one seemed to care (when a business treats its people poorly, its people treat their customers poorly – except for the one in one hundred soul who rises above it all because of their personal belief system and Leads Without a Title).

Look, I’m not complaining. Not at all. Delays and disruption are the price of admission for a professional traveler. I had books to read, water to drink and my iPod with hundreds of audiobooks just begging to be consumed. I’m not so special (and certainly no different from you) but I was able to maintain a sense of perspective about the whole thing. But the experience did fine tune and bring into clearer focus the gorgeous opportunity every business has to breed customer loyalty and all -new levels of trust when things don’t go as planned.

Here are some of my thoughts on what a truly world-class airline that really cared about their customers would have done:

4 Keys To Delighting Your Customers

1. Talk To Your Customers: A problem is nothing more than an opportunity to engage and wow the people who keep you in business. The gate agents and personnel could have quickly and regularly explained the situation and assured us all possible progress was being made.

2. Say You’re Sorry: I’m a fanatic about leadership language. Words have such power. The captain talked a lot about “some more bad news”. Better to just give us the facts – and hold off on the emotion. But even more importantly, say “sorry” when you need to say sorry. Many of us missed our connections and were caused inconvenience because of this mechanical issue. Yet no one took responsibility.

3. Show Your Customers a Little Humanity: While we waited, the agents could have handed out bottles of water. Or had some protocol that would make a challenging situation easier (or even fun). Maybe the Plan B could have been a boxed sandwich. Or some special chocolates. Or just walking around checking in with as many passengers as possible to make human connections (I saw one passenger buy Chinese food and share it with people around him…shared decency amidst adversity).

4. Go Beyond Expectations: Most businesses don’t even deliver on what they promise in their advertising and sloganeering. Imagine, when we arrived in Houston (it was nearly midnight), if we were provided with transport to a hotel, a healthy meal, and a letter on check in wishing us a great night, while thanking us for giving the airline our business.

Business brilliance is pretty simple. Maybe not easy. But pretty simple. And it begins with caring about the people who keep you going.

The 50 New Rules of Work(By Robin Sharma)

The global economy is in a state of acute disruption. Competition has never been more fierce. Consumers have never been so well-informed and loudly demanding. And what worked yesterday just might be obsolete today.

But this time is also a great time, for the astonishing few who are ready to show leadership. Leaders are at their absolute best during messy cycles versus during the easy ones. And messy cycles bring with them gorgeous opportunities.

As I sit quietly on this airplane at 40,000 feet, away from the rallying cries of a wired world filled with endless interruptions, I’ve distilled what I’ve been sharing in my presentations to clients across the planet over the past months, from Kuwait and Dubai to Paris, London and Dusseldorf.

Here are 50 powerful rules to amp up your game so this business cycle is one of your best business cycles yet.

The 50 New Rules of Work

1. You are not just paid to work. You are paid to be uncomfortable – and to pursue projects that scare you.
2. Take care of your relationships and the money will take care of itself.
3. Lead you first. You can’t help others reach for their highest potential until you’re in the process of reaching for yours.
4. To double your income, triple your rate of learning.
5. While victims condemn change, leaders grow inspired by change.
6. Small daily improvements over time create stunning results.
7. Surround yourself with people courageous enough to speak truthfully about what’s best for your organization and the customers you serve.
8. Don’t fall in love with your press releases.
9. Every moment in front of a customer is a moment of truth (to either show you live by the values you profess – or you don’t).
10. Copying what your competition is doing just leads to being second best.
11. Become obsessed with the user experience such that every touchpoint of doing business with you leaves people speechless. No, breathless.
12. If you’re in business, you’re in show business. The moment you get to work, you’re on stage. Give us the performance of your life.
13. Be a Master of Your Craft. And practice + practice + practice.
14. Get fit like Madonna.
15. Read magazines you don’t usually read. Talk to people who you don’t usually speak to. Go to places you don’t commonly visit. Disrupt your thinking so it stays fresh + hungry + brilliant.
16. Remember that what makes a great business – in part – are the seemingly insignificant details. Obsess over them.
17. Good enough just isn’t good enough.
18. Brilliant things happen when you go the extra mile for every single customer.
19. An addiction to distraction is the death of creative production. Enough said.
20. If you’re not failing regularly, you’re definitely not making much progress.
21. Lift your teammates up versus tear your teammates down. Anyone can be a critic. What takes guts is to see the best in people.
22. Remember that a critic is a dreamer gone scared.
23. Leadership’s no longer about position. Now, it’s about passion. And having an impact through the genius-level work that you do.
24. The bigger the dream, the more important the team.
25. If you’re not thinking for yourself, you’re following – not leading.
26. Work hard. But build an exceptional family life. What’s the point of reaching the mountaintop but getting there alone.
27. The job of the leader is to develop more leaders.
28. The antidote to deep change is daily learning. Investing in your professional and personal development is the smartest investment you can make. Period.
29. Smile. It makes a difference.
30. Say “please” and “thank you”. It makes a difference.
31. Shift from doing mindless toil to doing valuable work.
32. Remember that a job is only just a job if all you see it as is a job.
33. Don’t do your best work for the applause it generates but for the personal pride it delivers.
34. The only standard worth reaching for is BIW (Best in World).
35. In the new world of business, everyone works in Human Resources.
36. In the new world of business, everyone’s part of the leadership team.
37. Words can inspire. And words can destroy. Choose yours well.
38. You become your excuses.
39. You’ll get your game-changing ideas away from the office versus in the middle of work. Make time for solitude. Creativity needs the space to present itself.
40. The people who gossip about others when they are not around are the people who will gossip about you when you’re not around.
41. It could take you 30 years to build a great reputation and 30 seconds of bad judgment to lose it.
42. The client is always watching.
43. The way you do one thing defines the way you’ll do everything. Every act matters.
44. To be radically optimistic isn’t soft. It’s hard. Crankiness is easy.
45. People want to be inspired to pursue a vision. It’s your job to give it to them.
46. Every visionary was initially called crazy.
47. The purpose of work is to help people. The other rewards are inevitable by-products of this singular focus.
48. Remember that the things that get scheduled are the things that get done.
49. Keep promises and be impeccable with your word. People buy more than just your products and services. They invest in your credibility.
50. Lead Without a Title.

11 Obsessions of Remarkable Entrepreneurs(By Robin Sharma)

Recently I delivered a three-hour presentation for the Entrepreneurs’ Organization in Vancouver. I was really delighted to share my ideas on what it takes to be a world-class entrepreneur. The productivity habits of best entrepreneurs, and ultimately how you build a fast growth company while actually cultivating a better lifestyle. A lifestyle where you have more fun and more balance.

And I wanted to share the 11 Obsessions of Remarkable Entrepreneurs with you. Because I shared a lot of the ideas with them and I wanted to offer them to you so you can multiply your profits, build a truly great small company while creating a truly exceptional lifestyle.

The 11 Obsessions of Remarkable Entrepreneurs

1. Remarkable Entrepreneurs understand the quality of the practice determines the caliber of the performance

The Pro Athlete Protocol: Prepare Yourself Mentally, Physically + Emotionally

2. Bureaucrats talk about people and problems, Remarkable Entrepreneurs talk about possibilities and solutions

Focus on results and get things done. What’s the opportunity here? How can we leverage this situation. Focus on possibilities. Results. Results. Results.

3. Remarkable Entrepreneurs understand they are paid not just to work, but they are paid to be scared

The best entrepreneurs play out on the edges and take calculated risks. Challenge the way you performed yesterday. Take calculated risks.

4. To have what only 1% of the entrepreneurial population have, you must be willing to do what only 1% of the entrepreneurial population are willing to do

The best entrepreneurs do what’s difficult, what causes them to stretch and what requires commitment. Be committed. Be willing to do what the few do. Develop the leaders around you. Go into silence. Work on your customer experience. Have acute clarity on your 90 day goals. Work on your goals. Build relationships and trust. Persist.

5. Bureaucrats are threatened by change, Remarkable Entrepreneurs are inspired by change

The best entrepreneurs understand that a change is required to get to the next level of profits, success and fulfillment. Go through the confusion to get to the clarity.

6. Bureaucrats have jobs, Remarkable Entrepreneurs have crafts

Develop your talents and make a dent in the universe. Do something you are proud of. Elicit the best within you. The best entrepreneurs aren’t in it for the money, they’re in it for the pride they feel on creating world-class products and doing genius-level work.

7. Remarkable Entrepreneurs understand an addiction to distraction is the death of creative production

The best entrepreneurs understand the key in business is to shift out of complexity + busy-ness to simplicity + focus. Focus on the few high leverage activities that will get you to where you want to be.

8. Bureaucrats wait until they get the energy, Remarkable Entrepreneurs understand that to get the energy you must first do the work

When you do the Work You Will Receive The 3 Entrepreneurial Gifts:
1. Release of more motivation 2. Release of confidence 3. Release of energy

9. Remarkable Entrepreneurs understand the bigger the dream the more important the team

Leadership is about influence – moving people to action by your example. Leadership is about impact – less talk more results. Leadership is about inspiration – grow other leaders

10. Remarkable Entrepreneurs populate their lives with people whose lives they want to be living

Surround yourself with people and environments that inspire you. Obsessive attention to excellence. Create worlds that inspire you.

11. Remarkable Entrepreneurs are obsessed fundamentally with giving

Ask yourself not what can I get, ask yourself who may I help. Business is about producing unusual value for as many people as possible.

5 Ways To Protect Your Business(By Robin Sharma)

Smart businesspeople are preparing for the possibility that the global economy will fall apart. No one knows what the future will bring but many pundits are growing more and more concerned with the ballooning debt of many nations. So to borrow from a focal point of GE’s CEO, “protect the enterprise”.

Protect The Enterprise. Whether you run a solo business or lead a team of 10,000, I suggest it’s worth your time and energy to think through how you will protect your enterprise – and actually grow it – while your market peers get bounced around in the waves of uncertainty.

Here are 5 practical steps to build a strong company:

5 Ways To Protect Your Business

1. Have a Board of Advisors. Find people who have built great companies and ask them to sit on your advisory board. Meet every quarter. Show them your numbers. Share your struggles. Listen to-and act on-their advice.

2. Set Up A Peace of Mind Fund. Install a reserve fund with at least 12 months (and ideally 24 months) of operating expenses. Set it up so a portion of your monthly sales automatically goes into this account. You’ll sleep better at night knowing your business can run even if income slows down.

3. Focus on People and Culture. The single best way to protect your business is to hire top talent and invest in training your people so they amp up their performance in good as well as hard times. And work on your culture. That’s the “special sauce” that brings out the best in a team.

4. Work On Your Business vs In It. The old Michael Gerber distinction is key here. I spoke at a YPO/EO event last week and met a young entrepreneur who’d just sold his company. I asked him for the single best move he made. “I worked on my business vs in it.” He explained his core concentration was on building systems and processes so the business ran superbly without him. (At the upcoming The Remarkable Entrepreneur™ SuperConference I’ll teach you exactly how to do this as well as execute flawlessly on each of these 5 winning tactics so your business is bullet-proofed against difficult times).

5. Become Obsessed with Value Creation. This is not some pie in the sky idea. It’s a hard-hitting business growth tactic. Obsess (yes, obsess) over how you can add more value to more people and the revenues will take care of themselves.

How To Build A Movement Around Your Business(By Robin Sharma)

In 10 years, we’ll look back at this time as one of the greatest periods in history to be in business. It’s never been so easy to deliver original value for massive amounts of people. It’s never been so important to show leadership in all that you do. And there’s never been a better time to grow a full-blown movement around the products and services that you offer to the people who put food on your table every night.

Smart entrepreneurs (and even people working in companies need to think and perform like entrepreneurs within their jobs if they want to excel) do the following 4 things to grow communities of fanatical followers around their brands:

1. They understand that every moment in front of a customer is a moment of truth. You either live the values your advertising sells. Or you don’t.

2. They avoid “Copycat Syndrome”. Starbucks and NIKE and Zappos and Google became iconic because they were unique. Not because they tried to be a better clone of a successful competitor.

3. The best entrepreneurs never lose the human touch. Yes, technology’s an awesome lever to build relationships and scale your business. But ultimately, people do business with human beings – not companies.

4. The best entrepreneurs grow movements by asking themselves “how may I best serve the most people” vs “how may I make the quickest money doing the least effort.” Helping people get to their dreams via the superb product you offer still remains the single best marketing strategy in this uncertain work of business we play in.

ABC of vitamins(Source:The Times of India,May 9th,2011)

The human body is like a power engine. Just as a machine needs to be fuelled constantly, our body must be replenished regularly with vitamins for it to function properly. Vitamins, which function as catalysts and coenzymes, protect cells and are important links in the metabolic armour. Yet, very little is understood about these essential components.

Each of the vitamins - A, C, D, E, K and B (B1, B2, B3, B5, B6, B9 and B12) - has an individual role to play in the body. Barring vitamins B12 and D3, vitamins A, B, C, and E are dietary.

Most people believe that if they take a multivitamin tablet they won't fall ill, or when they cross 40 they must supplement their diet with one. Some people also believe that if they're stressed or dieting they must then double their dose of vitamins in order to compensate.

In fact, if the multi-vitamin contains iron and minerals it leads to gastric problems. So also, vitamins - A, D3, E and K - are fat-soluble. A highdose of these vitamins can become toxic in the body and in extreme cases may even lead to mental and neurological changes like memory lapses, tremors as well as urinary incontinence.

Deficiency
There is no clinical syndrome or arithmetic to prove that if you do not intake vitamins and food today there will be a paucity of it in a couple of weeks. A lot depends on your food reserves and how much you utilise your body.

The most dependable way to replenish your body with adequate amounts of vitamins you must follow a well-balanced diet. However, it is not enough to simply consume them. You should also ensure they get absorbed into your system.

Erratic lifestyles, eating late, not chewing the food properly, binging before going to bed, consuming too much oily stuff or junk food, antibiotics, caffeine, alcohol restrict the absorption of vitamins and nutrients in the body. Consumption of excess alcohol requires the vitamin B complex group for it to be metabolised.

When alcohol gets into the system, the liver gets too busy trying to metabolise it and doesn't find the time to do its natural work, which is manufacturing proteins. Likewise, people who smoke, go on crash diets, or intake other harmful substances can run down on vitamin reserves as well.

Diabetics have a highdeficiency of various vitamins. Vegetarians too have a lower reserve. One must go for an annual blood-test to check vitamins B12 and D3 levels as the two are unavailable in general dietary fibres. If you're low on these vitamins, you must take supplements as prescribed by the doctor.

Here are the vitamins you should ensure you get:

Vitamin A (Retinol/Beta carotene)
It's needed for healthy eyes and bone development. It also helps in healing infections as it strengthens the immune system and enhances the production of RNA (Ribonucleicacid).
Found in : Cod liver oil, egg, yellow fruits and vegetables. Carotene rich foods like spirulina, wheat grass, sweet potato, carrots, green onion, spinach, Chinese cabbage, melons, peaches, yellow peppers and mango.

Vitamin B1 (Thiamine)
It helps in converting glucose into energy.
Found in: Brown rice, millet, wheat germ, nuts, wheat bran and sprouted grains.

Vitamin B2 (Riboflavin)
It helps in the conversion of fats, sugar, proteins into energy and the formation of red blood cells.
Found in: Milk products, yeast extract, organ meats, eggs, mushrooms and asparagus.

Vitamin B3 (Niacin)
Your cells breathe because of vitamin B3. It promotes healthy skin and maintains blood sugar levels.
Found in: Whole grains, legumes, fish, chicken, turkey as well as mushrooms.

Vitamin B5 (Pantothenic acid)
This helps in the production of anti-stress hormones. It also promotes healthy skin, hair and nerves.
Found in: Egg, chicken, mutton, fish and vegetables such as mushrooms, avocados, wholewheat, lentils and sunflower seeds.

Vitamin B6
Vitamin B6 is considered to be an anti-depressant. It's also involved in blood formation, is fundamental for protein metabolism and nervous system function.
Found in: Meat, salmon, banana, broccoli, red kidney beans, asparagus, cauliflower, cabbage and all green leafy vegetables.

Vitamin B9 (Folic acid)
This vitamin is important for pregnant women as it helps the synthesis of DNA and protein. It is also essential for red blood cell formation.
Found in: Whole grains, chicken, liver, spinach, red kidney beans, raspberry, beet root, asparagus, cashews, peanuts, chick peas, avocado, wheat germ, and tomato juice.

Vitamin B12
Helps maintain healthy nervous system, required for normal growth and production of red blood cells. It also helps break down fatty acids. Vitamin B12 is manufactured only in the colon, that too in inadequate quantities.
Found in: It is not a problem for meat eaters. Unfortunately, the only source for vegetarians is the faecal content in water and that doesn't help. Some fermented food like quick pickles, soya, tofu and spirulina have B12.

Vitamin C
This aids in tissue healing, formation of bones and teeth. It is also a rich anti-oxidant.
Found in: Fruits and vegetables like guava, lemons, papaya, strawberry, melon, grapes, sprouted seeds, beans, broccoli, bell peppers, oranges, parsley and cauliflower.

Vitamin D3
This is essential for metabolism, skeletal formation and teeth. It promotes the absorption of calcium. Yet only 10-15 per cent of the vitamin content comes from a balanced diet. The rest is derived from sunlight, which is absorbed through the skin.
Found in: Sunlight. Longhours in air-conditioned spaces and pollution make it hard. Even sunscreen lotion prevents absorption. We need supplements of Vitamin D3. Consuming fish, sardine, tuna, egg, and green leafy vegetables also helps.

Vitamin E
A healthy dose of vitamin E detoxifies the liver. It is an antioxidant, protects cells and helps maintain red blood cells.
Found in: Soya beans, broccoli, green leafy vegetables, sunflower seeds, whole grains, nuts, legumes, outer leaves of cabbage, asparagus, cucumbers and sprouted grains.

Vitamin k
It is important in the blood clotting process.
Found in: The cabbage family - broccoli, green and red cabbage, pack choy flower, cauliflower, turnip, knol khol (ganth gobi), legumes, potatoes, tomatoes, alpha alpha, asparagus and green leafy vegetables.