Horseradish: Pungent Brassica Root Rich in Sulfur Compounds (Glucosinolates) & Flavor Power

Freshly grated horseradish releases myrosinase-activated isothiocyanates (allyl, phenethyl) delivering nasal heat, antimicrobial activity and strong flavor with minimal calories.

Low-CarbVeganProteinGluten-FreeFiber

Coconut Flour: Gluten-Free High-Fiber Flour Alternative With Distinct Absorption & Mild Coconut Aroma

Made from defatted, dried coconut meat, coconut flour is ultra-absorbent, naturally gluten-free and rich in fiber (~10 g per 2 Tbsp) requiring recipe hydration & structure adjustments.

ProteinGluten-FreeIronFiber

Paneer: Fresh Non-Melting Indian Cheese Rich in Complete Protein & Calcium

Paneer is a fresh, acid-set, non-melting cheese supplying ~14–18 g complete protein and ~250–300 mg calcium per 100 g—versatile for curries, grills & high-protein vegetarian meals.

ZincLow-CarbVeganWeight LossGluten-Free

Agave Nectar (Agave Syrup): Mild, High-Fructose Liquid Sweetener—Low GI but Still Added Sugar

Agave nectar is a filtered, enzymatically processed syrup from agave sap: sweeter than sugar, low glycemic index, yet very high in fructose (≈70–85%)—use sparingly and adjust recipes for moisture & browning.

ZincVeganWeight LossGluten-FreeIronFiber

Papaya: Tropical Orange Fruit Rich in Vitamin C, Provitamin A Carotenoids, Fiber & Digestive Enzymes

Juicy, lightly sweet papaya supplies vitamin C, folate, fiber and papain—supporting digestion and colorful antioxidant intake with only ~60 kcal per cup.

ZincWeight LossProteinGluten-FreeIron

Anchovies: Tiny Umami Powerhouse Rich in Omega-3, Calcium, Iron & Complete Protein

A single fillet concentrates EPA/DHA omega-3s, protein, calcium (if bone-in) and potent savory nucleotides—use sparingly to build depth in sauces, dressings and vegetable dishes.

ZincLow-CarbVeganWeight LossGluten-FreeFiber

Bitter Melon: Distinctly Bitter Gourd Rich in Vitamin C, Fiber & Bioactive Compounds

This warty tropical gourd offers vitamin C, folate, fiber and unique cucurbitane triterpenoids—proper prep tames bitterness while preserving potential blood-sugar and digestive benefits.

ZincVitamin CVeganWeight LossFiber

Tindora (Ivy Gourd): Low-Calorie Indian Gourd Rich in Fiber & Vitamin C

Crunchy like baby cucumbers yet closer to okra in nutrition, tindora adds tart-sweet flavor, gut-friendly fiber and immune-supporting vitamin C to stir-fries and pickles.

Vitamin C

Blood Oranges: Ruby‑Red Citrus Packed with Vitamin C & Anthocyanins

The crimson flesh of blood oranges delivers sweet‑tart flavor plus powerful antioxidant pigments rarely found in other citrus.

Vitamin B

B‑Complex Unpacked: Roles, Daily Targets, Best Foods & Fixing Deficiencies

From brain‑boosting B12 to energy‑sparking B1, discover why eight water‑soluble vitamins work better together—and how to get enough on any diet.

Magnesium

Magnesium Matters: Daily Targets, Top Foods, Absorption Tricks & When to Supplement

One handful of almonds (30 g) delivers 20 % of your daily magnesium—learn how this calm‑promoting mineral powers nerves, sleep and metabolism.

Omega-3

Omega‑3 Unlocked: EPA, DHA & ALA Targets, Best Foods and Safe Supplementing

Missing just 250 mg of EPA + DHA a day can raise cardiovascular risk 13 %—this cheat‑sheet shows how to cover your bases with fish, plants or algae oil.

Zinc

Zinc Decoded: RDA, Top Foods, Absorption Boosters & When to Supplement

Just 50 g pumpkin seeds meets half your daily zinc—learn how to optimise intake for immunity, skin and hormones.

Iron

Iron 101: RDA, Heme vs Non‑Heme, Absorption Boosters & How to Beat Fatigue

Pair lentils with bell‑pepper salsa and skip tea at meals—small tweaks can double your non‑heme iron uptake and keep ferritin levels in the sweet spot.

Vitamin D

Vitamin D: Daily Targets, Sunshine Dos & Food Fixes for Strong Bones & Immunity

Most adults fall short of the 600 IU target—learn how 15 min of noon sun or a salmon fillet can close the gap safely.

Vitamin C

Vitamin C Guide: Daily Needs, Top Food Sources & Evidence‑Backed Benefits

One kiwi meets the RDA—learn how vitamin C supports immunity, collagen and iron absorption without megadose myths.

Calcium

Calcium 101: Daily Targets, High‑Absorption Foods & Common Myths

You need 1 000 mg/day—but not all sources are absorbed the same. Learn the science of bioavailable calcium beyond dairy.

Calcium

Vitamin D 101: Sunshine, Food & Supplements Explained

One billion people are low in vitamin D. Learn how much you need, where to get it and when to supplement safely.

Horseradish: Pungent Brassica Root Rich in Sulfur Compounds (Glucosinolates) & Flavor Power

Coconut Flour: Gluten-Free High-Fiber Flour Alternative With Distinct Absorption & Mild Coconut Aroma

Paneer: Fresh Non-Melting Indian Cheese Rich in Complete Protein & Calcium

Agave Nectar (Agave Syrup): Mild, High-Fructose Liquid Sweetener—Low GI but Still Added Sugar

Papaya: Tropical Orange Fruit Rich in Vitamin C, Provitamin A Carotenoids, Fiber & Digestive Enzymes

Anchovies: Tiny Umami Powerhouse Rich in Omega-3, Calcium, Iron & Complete Protein

Bitter Melon: Distinctly Bitter Gourd Rich in Vitamin C, Fiber & Bioactive Compounds

Tindora (Ivy Gourd): Low-Calorie Indian Gourd Rich in Fiber & Vitamin C

Blood Oranges: Ruby‑Red Citrus Packed with Vitamin C & Anthocyanins

B‑Complex Unpacked: Roles, Daily Targets, Best Foods & Fixing Deficiencies

Magnesium Matters: Daily Targets, Top Foods, Absorption Tricks & When to Supplement

Omega‑3 Unlocked: EPA, DHA & ALA Targets, Best Foods and Safe Supplementing

Zinc Decoded: RDA, Top Foods, Absorption Boosters & When to Supplement

Iron 101: RDA, Heme vs Non‑Heme, Absorption Boosters & How to Beat Fatigue

Vitamin D: Daily Targets, Sunshine Dos & Food Fixes for Strong Bones & Immunity

Vitamin C Guide: Daily Needs, Top Food Sources & Evidence‑Backed Benefits

Calcium 101: Daily Targets, High‑Absorption Foods & Common Myths

Vitamin D 101: Sunshine, Food & Supplements Explained

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Ingredients

Horseradish: Pungent Brassica Root Rich in Sulfur Compounds (Glucosinolates) & Flavor Power

Coconut Flour: Gluten-Free High-Fiber Flour Alternative With Distinct Absorption & Mild Coconut Aroma

Paneer: Fresh Non-Melting Indian Cheese Rich in Complete Protein & Calcium

Agave Nectar (Agave Syrup): Mild, High-Fructose Liquid Sweetener—Low GI but Still Added Sugar

Papaya: Tropical Orange Fruit Rich in Vitamin C, Provitamin A Carotenoids, Fiber & Digestive Enzymes

Anchovies: Tiny Umami Powerhouse Rich in Omega-3, Calcium, Iron & Complete Protein

Bitter Melon: Distinctly Bitter Gourd Rich in Vitamin C, Fiber & Bioactive Compounds

Tindora (Ivy Gourd): Low-Calorie Indian Gourd Rich in Fiber & Vitamin C

Blood Oranges: Ruby‑Red Citrus Packed with Vitamin C & Anthocyanins

B‑Complex Unpacked: Roles, Daily Targets, Best Foods & Fixing Deficiencies

Magnesium Matters: Daily Targets, Top Foods, Absorption Tricks & When to Supplement

Omega‑3 Unlocked: EPA, DHA & ALA Targets, Best Foods and Safe Supplementing

Zinc Decoded: RDA, Top Foods, Absorption Boosters & When to Supplement

Iron 101: RDA, Heme vs Non‑Heme, Absorption Boosters & How to Beat Fatigue

Vitamin D: Daily Targets, Sunshine Dos & Food Fixes for Strong Bones & Immunity

Vitamin C Guide: Daily Needs, Top Food Sources & Evidence‑Backed Benefits

Calcium 101: Daily Targets, High‑Absorption Foods & Common Myths

Vitamin D 101: Sunshine, Food & Supplements Explained

Filters

Tags

Ingredients

Blood Oranges: Ruby‑Red Citrus Packed with Vitamin C & Anthocyanins

Iron 101: RDA, Heme vs Non‑Heme, Absorption Boosters & How to Beat Fatigue

Vitamin D 101: Sunshine, Food & Supplements Explained