Latest news with #B12
Yahoo
a day ago
- Health
- Yahoo
5 Foods With More Vitamin B12 Than Beef, According to Dietitians
Even if you have a balanced diet, you might not be getting enough vitamin B12. The reason? B12 is found almost exclusively in animal foods. For instance, beef is a top source of B12. Just one 4-ounce serving of uncooked ground beef provides your entire daily 2.4 microgram (mcg) requirement. However, beef isn't the only food that's rich in this critical nutrient (more on this soon!). According to the National Institutes of Health, nearly 13% of Americans have low levels of vitamin B12. If you happen to be one of them, that could be taking a slow and silent toll on your health. Why? 'Vitamin B12 is very important in the development and function of the central nervous system, which manages everything we do, from thoughts and feelings to physical movement,' says Courtney Pelitera, M.S., RDN, CNSC. 'In addition, B12 also plays a major role in red blood cell formation and DNA synthesis.' While beef can be an excellent way to get the vitamin B12 you need, it's not the only way, say dietitians. Read on to learn five foods that serve up more B12 than beef, including one surprising plant source. 1. Clams Whether you like them in risotto, pasta, chowder or on the half-shell, clams are one of nature's top sources of B12. Four ounces of uncooked clams deliver 12.8 micrograms (mcg) of vitamin B12. That's more than five times the amount in four ounces of uncooked ground beef. Clams aren't the only shellfish that's rich in this vitamin. Oysters are packed with it, too. Toss either of them into stews and chowders, or simply enjoy them on their own, says Pelitera. 2. Salmon Salmon isn't just rich in inflammation-fighting omega-3 fatty acids. One 4-ounce uncooked serving contains more than twice your daily dose of B12. Whether you prefer your salmon grilled, pan-roasted or broiled for lunch or dinner, or you like it with lox on your favorite breakfast bagel, there are countless ways to enjoy this tasty fish—morning, noon and night. 3. Nutritional Yeast 'Vegans, rejoice,' says Bess Berger, RDN. You don't have to be a carnivore to reap the benefits of B12. This inactive form of yeast is often fortified with B12, making it a go-to for vegans and vegetarians. Three tablespoons of nutritional yeast can pack as much as 24 mcg of B12. That's ten times your daily requirement. However, this may depend on the brand and how it was manufactured, says Pelitera. To find out how much yours contains, check the Nutrition Facts label. If you've never cooked with nutritional yeast before, it's a fantastic way to add a savory punch to plant-based dishes. Plus, it's super-easy to use. 'Sprinkle this cheesy fairy dust on popcorn and pasta,' Berger recommends. Pelitera compares nutritional yeast to Parmesan cheese, adding that 'Many vegan recipes use this as a cheese replacement and it is great on savory dishes like potatoes or eggs.' 4. Canned Tuna If you're noticing a seafood theme here, you're onto something. And sometimes the quickest way to get your seafood and B12 fix is straight from a can of tuna. One 4-ounce serving of drained, canned tuna contains 3.4 mcg of this B vitamin (nearly 1.5 times the Daily Value). 'Tuna is a pantry staple in my opinion,' Pelitera says. 'It's a quick and easy protein source and can be used in casseroles, sandwiches or on top of salads.' 5. Beef Liver If you're looking for the absolute highest dose of B12, look no further than beef liver. A 4-ounce serving of liver provides nearly 70 mcg of this nutrient. Considering that's more than 25 times the B12 you need per day, no other food comes even close to that. If you didn't grow up eating liver, it's never too late to give it a try with a simple dish of liver and onions. But if you're feeling adventurous, try some marinated grilled liver kebabs. Health Benefits of B12 Vitamin B12 provides several key health benefits, making it all the more important to get the 2.4 mcg you need each day. Here's how it keeps you healthy and feeling your best. Boosts energy levels. 'Low energy is often a first sign for vegans and vegetarians that they're not getting enough B12,' Berger says. This vitamin is essential for the production of red blood cells, which transport oxygen to muscles and cells throughout your body. Insufficient B12 may lead to B12-deficiency anemia Early symptoms of this form of anemia include fatigue, shortness of breath and dizziness. Untreated, this may progress to more serious, sometimes irreversible, complications, such as difficulty walking, numbness and tingling and mood changes. Supports memory and cognition. B12 deficiency is associated with poor memory, slower thinking and confusion. Research has shown that mild deficits may even be linked to cognitive impairment and dementia. Because we absorb less of this nutrient after age 65, it's particularly important for older folks. Protects against birth defects. 'Vitamin B12 is especially important for those who are pregnant, as it plays a major role in the development of the nervous system, specifically preventing neural tube defects,' Pelitera says. This is why the Recommended Dietary Allowance (RDA) for pregnant and lactating people increases to 2.6 mcg and 2.8 mcg, respectively. If you are pregnant or breastfeeding, speak with your healthcare provider to find out if you could benefit from prenatal supplements to provide the B12 you need. Our Expert Take Vitamin B12 is an often-overlooked vitamin, but it shouldn't be. This vitamin works behind the scenes every day to support your energy levels and cognitive health. It's also essential for a healthy pregnancy. While red meat is an excellent source of B12, you don't have to eat a serving of red meat daily to get your fix. Whether it's clams, oysters, salmon, nutritional yeast, canned tuna or beef liver, there are plenty of options that can give you as much vitamin B12 as beef, or more, in just one serving. However, if you're in doubt, speak to your healthcare provider. They can refer you to a registered dietitian to help ensure you're getting enough of this critical vitamin to stay strong, energetic and healthy. Read the original article on EATINGWELL
The Irish Sun
2 days ago
- Health
- The Irish Sun
Are you TATT and always losing your keys? The 4p supplement that could ‘cure' you – and 16 signs to watch for
MUSCLE weakness and fatigue. Forgetfulness and mouth ulcers. Blurred vision and balance issues. It can be easy to blame these vague, seemingly harmless symptoms on a hangover, 2 Thousands of Brits are deficient in vitamin B12, which can cause a range of symptoms Credit: Getty In the short-term, they may simply worsen slightly, or develop into You might find you But if left untreated for several years, it can lead to permanent nerve damage, infertility and an increased risk of stomach cancer and dementia. Here, experts reveal why vitamin B12 is so vital for our health, how to spot you might need more of it, and crucially, the easiest ways to get your levels back up to where they should be. WHY IS IT SO IMPORTANT? 'IF you often feel unusually tired or forgetful, you might be low in vitamin B12,' Dr Naomi Newman-Beinart, nutritionist and chartered psychologist, tells Sun Health. 'This essential nutrient, that your body cannot make, plays a huge role in keeping our energy levels up, supporting our nervous system, and helping to make red blood cells. 'Unlike some other vitamins, B12 isn't something your body makes naturally, so we have to get it from our diet or, if necessary, a supplement. 'And while many of us are getting enough, there's a growing number of people in the UK who aren't, leading some experts to call B12 deficiency a 'silent pandemic'. 'I agree with this 100 per cent. 'Symptoms of B12 deficiency are often vague or mistaken for other things (like stress or aging), so some people may go undiagnosed for years or their symptoms may be assumed to be a result of different deficiencies or ailments.' To supplement or not- The top 10 vitamins and minerals that are vital for health - and the best sources for each one SIGNS YOU MIGHT BE DEFICIENT IT'S not known exactly how many people in the UK are deficient, but studies suggest between five and 10 per cent of the population isn't getting enough B12. This rises to 20 per cent in over-60s. 'This number is also likely to be higher among older adults and vegans,' Dr Newman-Beinart says. So how do you know if you're deficient? The best way is to get your levels checked at your GP surgery or local pharmacy. Doctors will usually recommend a blood test if you display any of the telltale symptoms. Since the body can't make B12, I recommend a good quality supplement Dr Naomi Newman-Beinart Dr Newman-Beinart says: 'Some of the key signs of B12 deficiency include fatigue, difficulty concentrating, mouth ulcers, a sore tongue, pins and needles in hands and feet, low mood, muscle weakness, and vision changes. 'These signs should be taken seriously and the best way to identify a deficiency is via a blood test with your GP.' According to the NHS, the full list of potential signs of a B12 deficiency includes: Rapid breathing or shortness of breath Loss of appetite Palpitations Problems with your vision Feeling weak or tired A sore or red tongue, sometimes with mouth ulcers Problems with memory, understanding and judgement (cognitive changes) Numbness Muscle weakness Psychological problems (mild depression, Problems with balance and coordination 2 Vitamin B12 supplements cost as little as 4p per pill Credit: Getty HOW MUCH DO WE NEED? ADULTS in the UK should get 1.5mcg of vitamin B12 per day, according to NHS guidelines. 'Although a varied and balanced diet should provide much of your vitamin and mineral intake, many people struggle to get the recommended daily allowance (RDA) for a number of reasons,' Dr Newman-Beinart says. 'This includes increasing age, eating a poor or limited diet, malabsorption due to drinking too much alcohol or gut problems (like coeliac or Crohn's disease), and having certain medical conditions or medications. 'Vegans are the most obvious group who would also be at risk of deficiency and would need to ensure that they eat fortified foods or take a supplement.' THE BEST NATURAL SOURCES OF B12 YOU can get some B12 from animal products, such as meat, fish, and dairy. 'Good courses of B12 include beef, chicken, eggs, salmon, sardines and milk,' Dr Newman-Beinart ( 'You will also find B12 in fortified foods like breakfast cereals and non-dairy milks, plus in vegan foods like nori and nutritional yeast.' Who is most at risk? ANYONE who doesn't hit the target B vitamin intake is at risk of complications - such as extreme tiredness, depression, birth defects, dementia and even cancer. But some people are more prone than others, according to Dr Harry Jarrett, head of science and research at supplement brand He says: 'The body cannot produce these fundamental nutrients and therefore, the main reason deficiencies arise is through inadequate intake from the diet or lack of supplementation. 'The primary food sources are animal and dairy products, so people unable to consume these foods, like those who are lactose intolerant or vegan, will have a much lower intake, leading to a greater risk of deficiency. 'Evidence also suggests that certain conditions may increase your risk, including alcoholism, diabetes and anorexia. 'However, a large proportion of the UK population are deficient, regardless of age and health status, and thus the deficiency pandemic is a population-wide problem.' HOW TO CHOOSE A B12 SUPPLEMENT BUT sometimes even eating these foods isn't enough. 'Since the body can't make B12, I recommend a good quality supplement,' Dr Newman-Beinart says. There are many on the market, from tablets to mouth sprays. For example: Boots Vitamin B12 180 Tablets ( Zooki Liposomal Vitamin B12 2500mcg Strawberry Flavour Liquid Sachets ( Superdrug Energy Vitamin B12 10ug ( BetterYou Boost Vitamin B12 Oral Spray ( Vitamin B12 1% Methylcobalamin Powder ( The best way to correct a serious deficiency is through B12 injections, which are available through your GP. POTENTIAL COMPLICATIONS 'VERY concerning' NHS figures show anaemia caused by vitamin B12 or B9 (folate) led to 3,490 admissions in 2023/24 - up 400 per cent from 1998/99. Dr Newman-Beinart says : 'If left untreated, B12 deficiency symptoms can become more serious, especially when it comes to nerve damage and cognitive health. 'If the body doesn't have enough B12 over time, it can lead to serious complications like permanent nerve damage, memory loss, and even problems with heart health. 'In older adults, deficiency has also been linked to an increased risk of dementia, which is why early detection and treatment are so important. 'In fact, science shows that vitamin B12 can improve brain function in older people with vitamin B12 deficiency whether they have dementia or not so clearly B12 is vital for supporting a healthy brain.'
Yahoo
2 days ago
- Health
- Yahoo
B12 Supplements and IVs Promise an Energy Boost. Here's What the Science Says
B12, a vitamin naturally found in animal products, has become the internet's favorite solution to low energy, fatigue, and overall sluggishness. It's long made an appearance in multivitamins and standalone pills—but these days, its footprint seems to be ballooning. Energy drinks and shots are juiced up with the ingredient, as are IV drips promising things like vitality and hangover relief. And of course, a growing market of run-of-the-mill B12 tablets and gummies tout similar claims, suggesting the vitamin can give you an instant energy lift. But as with most supplements, marketing can be deceiving, and the truth about B12 isn't quite so 'easy pick-me-up' as you might (desperately) want to believe. B12 is indeed a critical vitamin to consume. It plays a key role in forming red blood cells (which shuttle oxygen to your organs) and helps convert food into energy, so it makes sense why people might associate it with getting a boost, Gary Soffer, MD, director of the Integrative Medicine Program at Yale School of Medicine, tells SELF. It also helps create new DNA molecules (which are necessary to repair cells and form new ones) and maintain healthy nerves (hence why B12 deficiency is linked with neuropathy and even cognitive decline). Plus, the body can't make it, so we have to get it from outside sources, like meat, fish, eggs, and dairy items. But at the same time, we don't need much B12 to reap its benefits—the recommended amount for adults is 2.4 micrograms daily, which most people in the US typically hit with food. So, are there benefits to taking a supplemental form of it? And how can you tell if you might actually be B12 deficient? Read on for everything you need to know about taking B12 and when, if ever, it may be something your doctor recommends. Spoiler alert: There's no evidence that suggests loading up on B12 will give you energy if you're not deficient. It's true that a lack of vitamin B12 in your system—less than around 150 picograms per milliliter of blood—could manifest as fatigue or weakness. (Though it's worth noting, B12 deficiency doesn't always trigger symptoms.) Without enough B12, you could wind up with larger-than-usual red blood cells that don't effectively transport oxygen to your organs, which is a form of anemia. Plus, low B12 levels could interfere with your body's typical process for churning out energy from food, which may contribute to lethargy. And it can eventually diminish the protective covering on your nerves, leading to neurological symptoms like numbness and tingling in your hands and feet, and mood changes. So if your doctor determines that you have a B12 deficiency, taking a B12 supplement could restore your energy and resolve other related symptoms. However, as few as 6% of people in the US under age 60 have a B12 deficiency. If you're like the majority of the population that is not substantially missing out on B12, consuming more than the recommended daily value isn't going to make any difference—no matter how fatigued you may be. After all, there are a bunch of non-B12-related causes for tiredness, ranging from stress, dehydration, and poor sleep habits to medical conditions like depression and hypothyroidism. 'It's the same reason why taking more iron when you're not iron-deficient isn't going to increase your energy, either,' Elisabeth Fowlie Mock, MD, MPH, a family physician in Bangor, Maine, and a member of the board of directors of the American Academy of Family Physicians, tells SELF. Not to mention, your body will just flush out any extra B12 in your pee. 'It works like a gas tank,' Dr. Soffer explains, 'so if you take more [than it needs], it'll just spill over.' Any boost you might feel from popping a B12 supplement is generally a placebo. When it comes to shots and energy drinks laden with the stuff, there's a greater chance that you're feeling buzzy in response to other ingredients like caffeine and sugar. And the instant refreshment of an IV drip is often tied simply to the rush of hydration. B12 deficiency is pretty rare, though a few GI disorders could make it more likely. Most people in the US get plenty of B12 via their diet. (A single serving of beef or Greek yogurt, or two large eggs can get you about halfway to the recommended daily value, and one serving of salmon or canned tuna is enough to surpass it.) So doctors don't generally suspect a B12 deficiency (at least, not off the bat) if someone comes to them with malaise or fatigue, Dr. Mock says, nor do they routinely check B12 levels with a blood test. That said, your doctor may be suspicious of deficiency if you report not only tiredness but also the neurological or cognitive symptoms noted above. Same goes if you're experiencing other symptoms of anemia like shortness of breath, dizziness, pale skin, and a fast heartbeat. Iron deficiency is a more likely culprit there, Dr. Mock says, but your doctor may still check your B12 level to be safe. The other scenario that may prompt them to assess B12 for low energy is if you have a risk factor for deficiency. A big one is being vegetarian or vegan. After all, B12 only occurs naturally in animal products. While there are veg-friendly foods that are fortified with B12, like some cereals, plant milks, and nutritional yeast, it's still easier to fall short if you're in this camp, Dr. Soffer notes. Because of the way B12 is absorbed via stomach acids, deficiency is also more common in those who have GI-related conditions. In particular, people who take common heartburn meds called proton pump inhibitors (that reduce stomach acid production) may be at higher risk, as are older adults, who just tend to have less stomach acid. (The number of people with B12 deficiency jumps from 6% to nearly 20% for the 60-plus population.) All types of B12, whether in animal sources or fortified foods, also need to sync up in the stomach with a protein called intrinsic factor in order to be fully absorbed. And some people might not make enough of this protein for that process to work. This can happen to those with a condition called pernicious anemia, as well as folks with certain GI disorders (like celiac or Crohn's) or alcohol use disorder (AUD), and those who've had bariatric surgery or another procedure that involved removing some or all of their stomach. So if you fall in one of these groups, there's reason to suspect you might be dealing with a bonafide B12 deficiency. (But if that's you, there's also a good chance you're already aware of your potential for nutrient deficiencies, Dr. Mock points out, and feeling fatigued will be far from your only symptom.) If you *do* have a B12 deficiency, a supplement isn't always the solution. In the particular cases above where a B12 deficiency could be on the table, your doctor may first run some routine bloodwork. This includes a measure of the average size of your red blood cells called mean corpuscular volume (MCV). A high MCV could prompt them to check your B12 level with an additional blood test, Dr. Mock says. (A normal MCV, by contrast, is reassurance that B12 probably isn't the issue, she adds.) If your B12 is indeed below the norm, it's important to work with your doctor to figure out how to raise your level. You might be able to do this via food, perhaps by eating more B12-fortified items. Experts agree, it's best to consume any vitamins and minerals via food because your body can use them more easily than in supplement form. Not to mention, the supplement industry is a hazy, unregulated one. These OTC products don't have to go through the same rigorous FDA approval process as medications, so it can be tough to know if you're getting what's on the label. That said, if your doctor does suggest taking an oral supplement to close the gap, they can steer you toward a reputable brand that's been third-party tested. They can also advise on the ideal dose and format (pill or under-the-tongue lozenge), and whether it makes sense for you to take a B-complex product (including a mix of B vitamins) or a standalone B12 supplement. Worth noting: In cases of deficiency caused by a GI or health condition that hinders absorption, just downing more B12 in supplement form might not solve the problem. After all, B12 in pills (or souped-up energy drinks) still needs to connect with intrinsic factor in the gut to get absorbed. That's why, in these specific situations, your doctor might recommend supplementing B12 via prescription injections or nasal gels, which bypass the GI route completely and go straight into your bloodstream. Bottom line: Most people with fatigue aren't lacking B12, so supplements aren't the solution. Low B12 is an uncommon reason for feeling tired. Chances are, if you have a deficiency, it coincides with one of the specific lifestyle or health-related situations above. 'Someone who has no known risk factors who truly has a vitamin B12 deficiency is a needle in a haystack,' Dr. Mock says. For most people, taking in extra B12 will just give you B12-rich pee…rather than any noticeable boost. So, what to do if you're feeling sapped and craving energy? Dr. Mock recommends turning to some tried-and-true lifestyle changes, like cutting down on screen time, getting outside in nature more often, fitting in daily movement (at least a few hours before bedtime), and eating a balanced diet that includes breakfast. These tips may not be as sexy as the latest B12-infused drip, drink, or pill, but they're bound to help you get better sleep at night and feel more rested and ready-to-go come daytime. If you try out a few of these and still can't seem to escape the drag of constant fatigue? It's worth seeing your doctor. Low B12 may not be the root cause—but they can certainly help you figure out if a medical condition might be lurking, and what you can do to get the pep back in your step. Related: 3 Things to Do When You're So, So Tired But Sleeping More Isn't an Option How to Feel Less Depleted by the End of the Workweek 6 Less Obvious Signs of Burnout You Should Definitely Pay Attention To Get more of SELF's great service journalism delivered right to your inbox. Originally Appeared on Self
Time of India
12-07-2025
- Health
- Time of India
What 15 grams of protein looks like: High-protein foods and serving sizes to meet your daily goals
If you're trying to eat more protein for better energy, muscle strength, or overall health, it helps to know what 15 grams of protein actually looks like on your plate. Whether you're following a plant-based diet or enjoy animal proteins, these common foods deliver roughly 15 grams of protein per serving—making it easier to meet your daily goals. Why protein is important for muscle strength, metabolism, and overall health Protein is vital for muscle repair, immune function, hormone production, and even blood sugar regulation. It also helps you feel full and supports healthy skin, nails, and hair. The general protein recommendation is around 46 grams per day for women and 56 grams for men, but active individuals or older adults may need more. In fact, a study published in The American Journal of Clinical Nutrition found that spreading protein intake evenly across meals—roughly 15–30 grams per sitting—can help maintain muscle mass and metabolic health, especially in ageing adults. 15 High-protein foods that contain 15 grams of protein per serving 1. Chicken Breast Serving Size: 2.4 oz (cooked) Chicken breast is one of the most efficient lean protein sources—low in fat and calories but high in quality protein. It's also packed with niacin (vitamin B3) and vitamin B6, which help support metabolism and energy production. Its mild flavour makes it suitable for a wide range of cooking methods like grilling, roasting, and stir-frying. 2. Cooked Salmon Serving Size: 2.4 oz (cooked) Salmon offers complete protein and is rich in omega-3 fatty acids, known to reduce inflammation and support heart and brain health. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like This Could Be the Best Time to Trade Gold in 5 Years IC Markets Learn More Undo It's also a great source of vitamin B12 and vitamin D—nutrients essential for nerve function and bone strength. Wild-caught varieties are particularly nutrient-dense. 3. Shrimp Serving Size: 2.6 oz (cooked) Shrimp delivers high protein with very few calories, making it a go-to choice for low-fat diets. It contains selenium (an antioxidant mineral) and iodine, which supports thyroid function. It's also very fast to cook and works in pastas, tacos, or rice bowls. 4. Eggs Serving Size: About 2.4 large eggs Eggs are a powerhouse of complete protein and essential nutrients like choline, lutein, and vitamin D. The yolks, often misunderstood, contain healthy fats and fat-soluble vitamins. They make a quick, affordable, and filling option for any meal. 5. Ground Beef (80/20) Serving Size: 3.1 oz (cooked patty) Ground beef is a high-quality animal protein that's also rich in haem iron (easily absorbed by the body), zinc, and vitamin B12. The 80/20 fat ratio provides juiciness and flavour, making it ideal for burgers, tacos, or sauces—though leaner versions are better for heart health. 6. Low-Fat Cottage Cheese Serving Size: 5.1 oz Cottage cheese is an excellent source of casein, a slow-digesting protein that supports muscle repair overnight or between meals. It's also high in calcium, phosphorus, and selenium. Mix with fruits, herbs, or spices for a versatile snack. 7. Canned Tuna Serving Size: 2.8 oz Tuna is rich in protein and heart-healthy omega-3 fats. It's also loaded with B vitamins, especially niacin and B12. Choose varieties like skipjack or light tuna, which tend to be lower in mercury than albacore. 8. Ricotta Cheese Serving Size: 6.7 oz Ricotta is a creamy cheese made from whey, and it offers a good dose of protein plus calcium and phosphorus for bone health. It's naturally slightly sweet, making it great for both savoury dishes like lasagna and sweet ones like pancakes or desserts. 9. Firm Tofu Serving Size: 2.8 oz Tofu is a plant-based complete protein made from soybeans, rich in iron, calcium (when fortified), and isoflavones, which may support heart health. It absorbs flavour well, so it works in marinades, stir-fries, and scrambles. 10. Cheddar Cheese Serving Size: 2.3 oz (about 2 slices) Cheddar provides protein, calcium, and phosphorus. Its high fat content makes it calorie-dense, but it also increases satiety. In moderate amounts, it supports bone health and makes meals more satisfying. 11. Canned Chickpeas Serving Size: 7.4 oz Chickpeas (or garbanzo beans) offer not just protein but also high fibre, which supports digestion and helps regulate blood sugar. They also provide iron, folate, and manganese, making them ideal for vegetarian diets. 12. Low-Fat Greek Yogurt Serving Size: 5.3 oz Greek yogurt is protein-rich due to its straining process, and it contains probiotics that support gut health. It's also high in calcium and potassium, and makes an excellent base for smoothies, parfaits, or dips. 13. Quinoa (Cooked) Serving Size: 3.8 oz Quinoa is a rare plant-based complete protein containing all nine essential amino acids. It's also gluten-free and rich in magnesium, iron, and fibre—making it a great grain substitute in salads, bowls, or stir-fries. 14. Lentils (Cooked) Serving Size: 2.2 oz Lentils provide protein, complex carbohydrates, and fibre, which helps maintain steady blood sugar. They're also rich in folate, a B vitamin essential for cell function, and make a hearty base for soups, dals, and grain bowls. 15. Almonds Serving Size: 2.5 oz (about ½ cup) Almonds offer a protein boost along with healthy monounsaturated fats, vitamin E (an antioxidant), and magnesium, which helps with nerve and muscle function. A handful is perfect for snacks, breakfast bowls, or even as a crunchy salad topping. How to distribute protein intake throughout the day for better muscle health To reach your protein goals, combine various sources like meat, dairy, legumes, grains, and nuts. Balance is key—adding plant-based options like tofu, lentils, quinoa, and chickpeas along with animal-based proteins creates a well-rounded diet. Getting enough protein isn't just about eating meat. By incorporating a mix of high-protein foods—from dairy and seafood to nuts and legumes—you'll also benefit from other vital nutrients like fiber, healthy fats, vitamins, and minerals. Also Read: Can ghee coffee really help with weight loss? Know its benefits and side effects
Time of India
10-07-2025
- Health
- Time of India
Rains may spike fungal infections, warn dermatologists
Nagpur: City is likely to witness a sharp spike in fungal and bacterial skin infections with the heavy long-term rains, warn dermatologists. "Due to incessant rains, the humidity levels increase, creating a perfect environment for fungal infections to flourish," said Dr Shraddha Mahalle Ingole, former general secretary of the Vidarbha Dermatology Society and now Central India Coordinator of the Indian Association of Dermatologists, Venereologists and Leprologists (IADVL). "Wearing wet, half-dried clothes, socks, and undergarments is one of the biggest reasons for the surge in fungal and bacterial infections during rains," she added, advising people to ensure clothes are completely dry before use and to maintain good personal hygiene. Skin doctors further cautioned about bacterial infections that also become more common during the rains. "We see more cases of skin rashes, boils, folliculitis, and infected cuts and wounds because bacteria thrive in moist conditions," said Dr Bushra Khan. Commenting on aesthetic trends, Dr Mahalle noted, "There's a fair demand for anti-ageing drips in Nagpur. Even in a tier-2 city like ours, many people are opting for these treatments." However, she warned, "Anti-ageing drips should only be taken under the guidance of a qualified dermatologist and not from any cosmetologist or beautician." Dr Priyanka Magia, secretary of VDA, highlighted that vitamin deficiencies are common in the region. "The most common deficiency in people of Nagpur is Vitamin B12, but direct drips are not the ultimate solution for skin anti-ageing," she said. "One can improve diet, correct Vitamin B12 deficiency, and boost glutathione antioxidants to achieve fresh, healthy skin." Dermatologists to conduct 800 free camps on July 13 In an attempt to enter the Guinness Book of World Records, over 800 free skin disease screening and treatment camps will be conducted across India on July 13 by members of the Indian Association of Dermatologists, Venereologists and Leprologists (IADVL). Dr Shraddha Mahalle Ingole, Central India Coordinator of IADVL, informed that Nagpur alone will host at least 12 such camps. "I will be in Melghat to conduct two free camps on Sunday," she said. As part of IADVL's Community Dermatology initiative, camps in Nagpur will be held at Ramna Maroti Mandir (Dr Priyanka Magia), HB Town Pardi Naka (Dr Gaurav Khandait), Jafar Nagar Ring Road (Dr Saba Pathan), Taj Nagar Mankapur, and Raza Town Kamptee Road (Dr Bushra Khan). Teams from IGGMCH, Lata Mangeshkar Hospital, and Shalinitai Meghe Medical College will also host camps at their institutions and surrounding areas. A total of 75 camps are planned in Maharashtra. The camps will run from 10 am to 2 pm, allowing walk-in entries. Consultations and medical advice will be offered free of charge, and in many places, medicines may be provided free to needy patients, depending on availability.
