A Comprehensive Guide to Different Types of Diets: Which One is Right for You?

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  Choosing the right diet can be overwhelming with so many options available. Each diet has unique benefits, potential drawbacks, and scientific backing. In this blog, we’ll explore some of the most popular diets, their health impacts, and who they might suit best—all based on credible sources like the   World Health Organization (WHO), National Institutes of Health (NIH), and Academy of Nutrition and Dietetics . 1. Mediterranean Diet Overview:  Inspired by the eating habits of countries bordering the Mediterranean Sea, this diet emphasizes whole foods, healthy fats, and moderate protein. Key Features: Rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil. Moderate intake of fish, poultry, dairy, and eggs. Limited red meat and processed foods. Health Benefits: Linked to reduced risk of heart disease, stroke, and type 2 diabetes ( Mayo Clinic, 2023 ). Supports brain health and longevity ( NIH, 2021 ). Best For:  Those seeking a balanced, sustainable d...
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Essential Vitamins

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Vitamin A - It plays a vital role in vision, immune system function, reproduction, and cell growth and differentiation. Two types of vitamin A : retinoids (preformed vitamin A) and carotenoids (provitamin A); Vegetarian food source - Colored fruits and vegetables such as carrots, sweet potatoes, spinach, and kale.

Vitamin B1(thiamine) - Used to make ATP, critical for nerve function; Foods source - Black beans and sunflower seeds

Vitamin B2(riboflavin) - Helps break down protein, carbs and fat and also used to make ATP; Food source - yogurt, milk, spinach, almonds

Vitamin B3(niacin) - Helps convert food into energy and is essential for the nervous system; Food source - avocado, mushrooms

Vitamin B5(pantothenic acid) - It plays a key role in converting food into energy and is involved in the synthesis of coenzyme A (CoA), which is necessary for the metabolism of carbohydrates, proteins, and fats; Food source - whole grains, nuts, legumes and vegetables.

Vitamin B6(pyridoxine) - Help make red blood cells, good for brain health, sleep, appetite and mood; Food source - milk, carrots, spinach

Vitamin B7(biotin) - Helps the body convert food into energy, good skin, hair, eyes, liver and nervous system; food source - legumes, sweet potatoes, mushrooms

Vitamin B9(folate) - New cell creation, DNA synthesis, maturation of red blood cells; Food source - legumes, asparagus, leafy greens, beets

Vitamin B12 - Support function of nerve cells, red blood cell formation, DNA synthesis, brain health; Food source - Diary products, fortified foods, Seaweed

Vitamin C - Acts as an antioxidant, needed to make collagen, improves absorption of iron, boosts immune system; Food source - cherries, kiwi, yellow peppers, lemons, kale, oranges, papaya

Vitamin D - Absorption of calcium, growth of bones, immune system function, regulate mood; Food source - seeds, almonds, spinach, avocado, olive oil.

Vitamin E - It plays a key role in immune function, skin health, and cell signaling. There are eight forms of vitamin E, but alpha-tocopherol is the most biologically active form in the human body; Food source -  nuts, seeds, vegetable oils, leafy green vegetables, and fortified cereals.

Vitamin K - Essential for proper functioning of many proteins in the body, including those involved in blood clotting, born metabolism and cellular growth; Food source - kale, spinach

*ATP : Adenosine triphosphate - the source of energy for use and storage at the cellular level

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