Expert weighs in on the effectiveness of Bhagyashree’s simple dietary tips for better health: ‘Kya hum hamare shareer ki sunte hain’

 

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But how effective are these tips? Kanikka Malhotra, consultant dietician and certified diabetes educator, explains these in detail.

How effective are natural food sources like almonds, spinach, and sunflower seeds in addressing magnesium deficiencies?

Malhotra states, “While almonds, spinach, and sunflower seeds are excellent natural sources of magnesium, suggesting they are universally more effective than supplements requires nuance. These foods provide additional nutrients and health benefits, making them a great choice for most individuals. For example, almonds offer healthy fats and fibre, while spinach is rich in vitamins.” 

However, she adds that some people may have conditions that impair magnesium absorption or require higher doses due to specific health issues, making supplements necessary. “Therefore, a balanced approach that includes both dietary sources and supplements — when needed — is ideal. Consulting a qualified dietitian can help tailor strategies to effectively manage magnesium levels.”

Can emotional symptoms always be linked to Vitamin B deficiency?

While emotional symptoms like irritation and anger can be linked to vitamin B deficiencies, particularly B12, it is essential to recognise that these can arise from various factors, says Malhotra. “Attributing emotional issues solely to vitamin B deficiency oversimplifies the situation.”

Other significant contributors include mental health conditions such as anxiety and depression, lifestyle factors like stress and poor sleep, and additional nutritional deficiencies (e.g., iron or vitamin D). A holistic approach that considers all potential influences on mood is crucial for accurate diagnosis and effective treatment. 

It’s also important to note that fermented foods may not be suitable for everyone. (Source: Freepik)

Fermented foods vs. probiotic-rich foods for gut health

Fermented foods like idli and dhokla can benefit gut health, Malhotra notes, but their effectiveness compared to probiotic-rich foods such as yoghurt and kefir requires careful consideration. “Probiotic-rich foods typically contain specific strains of beneficial bacteria, like Lactobacillus bulgaricus and Streptococcus thermophilus, which are well-researched for improving digestion and gut health. In contrast, the microbial content in idli and dhokla can vary significantly based on preparation methods,” she says. 

Moreover, probiotic foods often have higher concentrations of live bacteria, with yoghurt containing billions of probiotics per serving. While both types of foods enhance nutrient bioavailability, probiotic-rich options may offer more targeted benefits for digestion. “It’s also important to note that fermented foods may not be suitable for everyone, particularly those with specific dietary restrictions or intolerances. Thus, incorporating a variety of fermented foods is ideal for gut health,” recommends Malhotra. 

For vegetarians struggling with iron deficiencies, are options like spinach and beetroot sufficient?

Spinach, while often considered a good source of iron, contains only 2.1–2.7 mg per 100 grams, and its iron absorption is hindered by oxalic acid, making just 2% bioavailable, asserts Malhotra. Vegetarians relying solely on spinach or beetroot may fall short of their iron needs, as non-heme iron from plant sources is less absorbable than heme iron from animal products. To meet daily requirements, include a variety of iron-rich foods like lentils, chickpeas, millets, beans, tofu, and fortified cereals, and pair them with vitamin C-rich foods to enhance absorption. For diagnosed deficiencies, fortified foods or supplements may be necessary; consult a healthcare professional for guidance.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.