Below you will find pages that utilize the taxonomy term “Health”
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If You Have A Medical Condition, Read A Book
In matters of health, passivity is the enemy. If you are facing a medical condition, whether it is obesity, diabetes, or something more critical you cannot afford to simply outsource your understanding of your own body. You must become an informed patient. Read the definitive books on your specific condition, watch the lectures, and understand the mechanisms at play. This self-education is the foundation of true agency; it allows you to filter out noise, tailor a lifestyle and whole-food diet that actually works for you, and move beyond generic advice. Most importantly, it changes the dynamic in the exam room: you will no longer just be receiving instructions, but asking the right questions and possessing the discernment to choose a doctor who is truly the right partner for your journey.
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List Of Dietaray Sources Of Minerals
Here is the list of essential Minerals (Iron, Calcium, Magnesium, Zinc, Potassium) with natural, low-carb food sources. Note on Carbs: Just like the previous list, nuts and seeds have high “Total Carbs” but are very high in Fiber, making their “Net Carb” impact much lower.
| Mineral | Food Source (English) | Food Source (Kannada) |
|---|---|---|
| Calcium | Sesame Seeds | ಎಳ್ಳು |
| Sardines (with bones) | ಮೀನು | |
| Paneer (Cottage Cheese) | ಪನ್ನೀರ್ | |
| Almonds | ಬಾದಾಮಿ | |
| Iron | Pumpkin Seeds | ಕುಂಬಳಕಾಯಿ ಬೀಜ |
| Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು | |
| Chicken Liver | ಕೋಳಿ ಈರಲು | |
| Magnesium | Pumpkin Seeds | ಕುಂಬಳಕಾಯಿ ಬೀಜ |
| Almonds | ಬಾದಾಮಿ | |
| Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು | |
| Mackerel (Fish) | ಮೀನು | |
| Zinc | Oysters / Shellfish | ಚಿಪ್ಪು ಮೀನು |
| Pumpkin Seeds | ಕುಂಬಳಕಾಯಿ ಬೀಜ | |
| Eggs | ಮೊಟ್ಟೆ | |
| Potassium | Avocado | ಬೆಣ್ಣೆ ಹಣ್ಣು |
| Mushrooms | ಅಣಬೆ | |
| Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು | |
| Salmon (Fish) | ಮೀನು |
Important Nutrition Notes
- Calcium Absorption: While spinach has calcium, it also has oxalates that block absorption. Dairy (Paneer/Curd) and Fish bones (like in Sardines) are much better sources for actual absorption.
- Iron & Vitamin C: To absorb Iron from vegetarian sources (like Spinach or Pumpkin seeds), always add a squeeze of Lemon. The Vitamin C helps your body digest the plant-based Iron.
- The “Super Seed”: You will notice Pumpkin Seeds appear for Iron, Magnesium, and Zinc. They are a “multivitamin” food for low-carb vegetarians.
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List Of Dietaray Sources Of Vitamins
| Vitamin | Food Source (English) | Food Source (Kannada) |
|---|---|---|
| Vitamin A | Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು |
| Fenugreek Leaves | ಮೆಂತ್ಯ ಸೊಪ್ಪು | |
| Eggs (Yolk) | ಮೊಟ್ಟೆ | |
| Vitamin B1 | Sunflower Seeds | ಸೂರ್ಯಕಾಂತಿ ಬೀಜ |
| Fish (Mackerel) | ಮೀನು | |
| Vitamin B2 | Almonds | ಬಾದಾಮಿ |
| Mushrooms | ಅಣಬೆ | |
| Curd / Yogurt | ಮೊಸರು | |
| Vitamin B3 | Groundnuts | ಕಡಲೆಕಾಯಿ |
| Chicken (Breast) | ಕೋಳಿ ಮಾಂಸ | |
| Vitamin B6 | Garlic | ಬೆಳ್ಳುಳ್ಳಿ |
| Walnuts | ಅಕ್ರೋಟ್ | |
| Vitamin B9 | Broccoli | ಹಸಿರು ಹೂಕೋಸು |
| Ladies Finger (Okra) | ಬೆಂಡೇಕಾಯಿ | |
| Asparagus | ಶತಾವರಿ | |
| Vitamin B12 | Sardines (Fish) | ಮೀನು |
| Eggs | ಮೊಟ್ಟೆ | |
| Chicken | ಕೋಳಿ ಮಾಂಸ | |
| Vitamin C | Indian Gooseberry | ನೆಲ್ಲಿಕಾಯಿ |
| Capsicum | ದಪ್ಪ ಮೆಣಸಿನಕಾಯಿ | |
| Lemon | ನಿಂಬೆಹಣ್ಣು | |
| Cauliflower | ಹೂಕೋಸು | |
| Vitamin D | Fatty Fish (Salmon) | ಮೀನು |
| Egg Yolk | ಮೊಟ್ಟೆಯ ಹಳದಿ | |
| Vitamin E | Almonds | ಬಾದಾಮಿ |
| Avocado | ಬೆಣ್ಣೆ ಹಣ್ಣು | |
| Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು | |
| Vitamin K | Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು |
| Cabbage | ಎಲೆಕೋಸು | |
| Cucumber | ಸೌತೇಕಾಯಿ |
Quick Tips for Low Carb Absorption
- Fat is key: Vitamins A, D, E, and K are fat-soluble. To absorb them best, eat these vegetables with a healthy fat like Ghee, Coconut Oil, or Olive Oil.
- Vitamin B12 for Vegetarians: Getting adequate B12 as a strict vegetarian is difficult. If you eat eggs and dairy (curd/cheese), prioritize them.
- Preparation: Avoid deep frying vegetables to preserve Vitamin C and B-complex vitamins, as heat can destroy them. Steaming or light stir-frying is best.
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List Of Healthy Fats
| Food Source (English) | Food Source (Kannada) | Type Of Fat |
|---|---|---|
| Avocado | ಬೆಣ್ಣೆ ಹಣ್ಣು | Monounsaturated |
| Almonds | ಬಾದಾಮಿ | Monounsaturated |
| Walnuts | ಅಕ್ರೋಟ್ | Omega-3 / Polyunsaturated |
| Flax Seeds | ಅಗಸೆ ಬೀಜಗಳು | Omega-3 |
| Chia Seeds | ಚಿಯಾ ಬೀಜಗಳು | Omega-3 |
| Coconut / Coconut Oil | ತೆಂಗಿನ ಕಾಯಿ/ಎಣ್ಣೆ | Medium-Chain Triglycerides (MCTs) |
| Ghee | ತುಪ್ಪ | Saturated |
| Butter | ಬೆಣ್ಣೆ | Saturated |
| Groundnut (Peanut) | ಕಡ್ಲೆಕಾಯಿ | Monounsaturated |
| Olive Oil | ಆಲಿವ್ ಎಣ್ಣೆ | Monounsaturated |
| Mackerel | ಬಂಗುಡೆ | Omega-3 |
| Eggs (Whole) | ಮೊಟ್ಟೆ | Monounsaturated / Polyunsaturated |
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List Of Healthy Fats - Vegetarian
| Food Source (English) | Food Source (Kannada) | Type Of Fat |
|---|---|---|
| Avocado | ಬೆಣ್ಣೆ ಹಣ್ಣು | Monounsaturated |
| Almonds | ಬಾದಾಮಿ | Monounsaturated |
| Walnuts | ಅಕ್ರೋಟ್ | Omega-3 / Polyunsaturated |
| Flax Seeds | ಅಗಸೆ ಬೀಜಗಳು | Omega-3 |
| Chia Seeds | ಚಿಯಾ ಬೀಜಗಳು | Omega-3 |
| Coconut / Coconut Oil | ತೆಂಗಿನ ಕಾಯಿ/ಎಣ್ಣೆ | Medium-Chain Triglycerides (MCTs) |
| Ghee | ತುಪ್ಪ | Saturated |
| Butter | ಬೆಣ್ಣೆ | Saturated |
| Groundnut (Peanut) | ಕಡ್ಲೆಕಾಯಿ | Monounsaturated |
| Olive Oil | ಆಲಿವ್ ಎಣ್ಣೆ | Monounsaturated |
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Welcoming Ketosis Into My Life
From Accidental Fasting To Intentional Ketosis: My Journey
It started with a voice in my ear. I was listening to the Diary Of A CEO podcast, fascinated by how accessible the guests made complex medical topics. Episodes featuring Dr. Alan Goldhamer, Dr. Jason Fung, Dr. Pradip Jamnadas, and Dr. Annette Bosworth caught my attention. They all spoke passionately about one thing: Fasting.
The concept stuck in my head, but it took a busy workday to turn theory into practice.