Woke up
Start the day by mixing lemon and honey in any herbal detox water or hot water. Honey, however, mixes with very hot water to form a chemical compound called HMF. Damage if it enters the body for a long time. Carcinogenic components. In addition, the vitamin C present in lemons is lost in overheating. So you have to eat lemon and honey in a little warm water every day. Honey contains Vitamin C, B5, Niacin, B2 and many more phytochemicals.
At breakfast
Breakfast should be eaten on a full stomach. You can keep oats, dahlia, cornflakes, hand-made bread or crackers. These cereals are rich in vitamin B complex with fiber, but oats also contain a small amount of biotin and vitamin C. Can eat milk or eggs. Both are packed with vitamins. Milk contains B2, 3, 6, 5, folic acid, vitamins C, A, D. A small amount of vitamin E, K. Eggs are rich in B complex, vitamins A, D, E. With it, any salad or vegetable must be included in the list. Red and orange vegetables are rich in beta carotene and other vegetables are rich in vitamins C, E, K and folic acid. Like vegetables, any seasonal fruit also has a lot of micronutrients. Lemons, guavas, ripe papayas, mangoes, watermelons, blackberries, jasmine, etc., any fruit should be eaten between snacks and lunch. Fruits are essential in our diet as they contain lots of antioxidants with vitamin C, beta carotene, E, B complex.
At noon
Rice is rich in vitamin B complex. Can keep with pulses. It contains vitamin C. Fish is a source of omega three fatty acids. Also contains vitamin D and B complex. All in all, fish soup is an excellent source of vitamins, along with protein and carbohydrates. This summer, I would also like to eat pantabhat once or twice a week. This greatly increases the levels of vitamin B12, like a fan for fermentation. It is better to have a thin broth with raw mango. Which is rich in vitamins C, A, B6 and K. Afternoon glass of sour yogurt yogurt rich in pro-biotic. There is also vitamin B complex and some vitamin C. With the addition of two or three almonds, it will help control blood cholesterol levels. With niacin, folate, thiamine etc. vitamins.
Evening and night
In any season, you can eat salad or sprouts with a little muri or chirebhaja in the evening. Sprouted gram or mug but rich in fiber and vitamin C. Many people avoid meat at night, you can eat cheese or soybean instead. Cheese is rich in vitamin B complex. Soy chunks, on the other hand, contain vitamins C, K and thiamine. Yellow milk can be eaten according to the protein requirement at bedtime. Along with protein, you will also get lots of antioxidants and vitamins.
While we can get enough vitamins from a balanced diet, taking multivitamin medications separately means putting your body at risk. The side effects of hypervitaminosis can be serious at any time. So eat proper and moderate food, exercise regularly, then no disease can be overcome.
