8 Smart Ways to increase Vitamin Intake

Smart Ways to increase Vitamin Intake

Vitamins and minerals are essential for the human body to function correctly. Hence, we must get the right amounts of them through diet. Eating healthy food rich in vitamins and minerals remains the best way, although these are available in supplements form out in the market. Today you can find vitamin supplements stacked in towering shelves in every grocery store, which make you think they are good options.

But how many of them actually work? Even if they how, effective are the supplements? Are supplements really worth your money? Supplements can be helpful, but the key is they need to be absorbed by our body successfully, and nothing works better than eating a balanced diet. Many nutritionists recommend food to supplements because food nourishes the body with providing a variety of minerals, vitamins and dietary factors that supplements cannot offer.

The food we eat breaks down into molecules in the digestive system to provide energy in the form of vitamins, minerals and other essential nutrients to help our body to function at an optimal level. But we generally do not think of all that when we eat food, and we consider the taste, appearance or hunger when we eat. But it is crucial to ascertain whether we can get enough vitamins from the food we eat. Vitamins are divided into two main categories; water-soluble vitamins and Fat-soluble vitamins. Water-soluble vitamins include Vitamin B (B1, B2, B3, B6 & B12), Vitamin C, Folic acid, Pantothenic acid and Biotin. Fat-soluble vitamins include Vitamin A, D, E and K. Fortunately; there are ways to increase the vitamin intake to help us most out of food to support body function.

We have discussed below eight smart ways to increase vitamin intake.

1. Kale

Kale is one of the healthy salad leaves that are readily available on the market. Kale is rich in Vitamin C, and Vitamin K. Apart from these vitamins, kale is also rich in fibre, potassium, iron, B6 and manganese, making it green with multiple vitamins and minerals. A single serve of Kale provides you with the right amount of vitamin K and C.

2. Liver

The liver is a crucial part of animals that is highly nutritional. It is rich in Vitamin B12, Vitamin A and Folic acid. Consumption of Vitamin B12 is vital for healthy functioning of brain, nervous system and cells. A 100gms serving of liver can provide you with adequate vitamins. However, it is advisable not to consume liver more than twice a week.

3. Shellfish

Smart Ways to increase Vitamin IntakeShellfish are the most nutritious seafood, which includes clams and oysters. These are rich in Vitamin B and contain most of the B Vitamins. It is also rich in potassium, selenium and iron. Clams and Oysters make perfect foods for vitamin intake for older adults as people over age 50 tend to have less digestion power and vitamin absorption and need higher amounts of Vitamins.

4. Avocados

Avocado is rich in fat which is the reason behind many people avoiding including it in their meals. Avoiding fat does not facilitate weight loss or promotes good health. Avocados are super rich in vitamins such as Vitamin B, Vitamin E and Vitamin K and are the smartest way to increase the intake of vitamins. Apart from vitamin-rich food, studies have shown that consumption of avocados have lower blood cholesterol levels and also destroy pre-cancerous cells.

5. Greens

Leafy green vegetables are rich in antioxidants. They are good sources of multiple vitamins such as Vitamin A, Vitamin B-6, Vitamin C, Vitamin E and Vitamin K. The greens are also rich in minerals and nutrients including folic acid, zinc, copper, phosphorus, potassium, calcium and iron. Research shows that adequate consumption of green leafy vegetables such as cabbage, spinach and lettuce reduce the risk of developing type 2 diabetes.

6. Oily Fish

Smart Ways to increase Vitamin IntakeThere are certain fish that are rich in oil that is reputed for lowering cholesterol and cardiovascular diseases. Fatty fish such as salmon, mackerel, sardines, trout, anchovies and herring have oil their gut and around their tissues. Fish oils are known for lowering cholesterol as they are rich in omega-three fatty acids which benefit the nervous system and heart. The lean fish fillets are the best way to obtain the right amounts of vitamin A and Vitamin D.

7. Dairy Products

Dairy products such as milk, cheese, butter and yogurt are rich in vitamins, minerals, proteins and carbohydrates. Milk contains Vitamin B6, Vitamin C in small amounts but is rich in Vitamin A, Vitamin E and Vitamin K, which are fat-soluble vitamins. The number of vitamins depends on the fat content in the dairy products.

8. Juice

Juices are one of the smart ways to increase vitamin intake without adding many calories. You can always have a blend of fruits, vegetables, herbs and spices to enhance the vitamin concentration. Slow juicers or masticating juicers are the best way to extract maximum vitamins, minerals and nutrients from food. These juicers break down the food into small particles and squeeze the maximum juice from every part of the food to ensure that you obtain the best.

There are both commercial and portable slow juicers on the market you can choose the one that best suits your requirements. The right amount of vitamin intake can be ensured by blending in three or more variety of fruits and vegetables. Juices are easy to digest when compared to the whole fruit and vegetables. Slow juicers make the job of extracting juice easy for you and also saves you a lot of time and efforts. Having fresh juice at home or workplace is quick with slow juicers.

Benefits of Eating Lobster

Benefits of Eating Lobster

Lobster is considered as one of the popular shellfish in the world with awesome taste and enticing look. To eat this fish, you have to either boil or steam it. Regardless of how or when (you can eat it as a main course or just as a sandwich filler) you eat lobster, it will always make you want more. So, in this article, we are going to talk about the benefits of eating lobster. Let’s move forward and read the article.

Some important facts on Lobster

Benefits of Eating LobsterHere is the following information you must know about lobsters:

1. A lobster is a fantastic source of selenium.
2. It includes omega-3 fatty acid.
3. It can help in to prevent thyroid disease and anemia.
4. You have to defrost lobster in the refrigerator.

A lobster includes the following vitamins and minerals:

1. Calcium
2. Vitamin A
3. Zinc
4. Iron
5. Copper
6. Selenium
7. B1
8. Phosphorous

The benefits of eating Lobsters

1. Lobster can make your heart healthy

As you know that omega-3 and omega-6 fatty acids can balance cholesterol level in your body, lobsters are rich in these vitamins. As a result, eating lobsters will keep your heart healthy. In addition, lobsters include DHA and EPA, which are needed for the heart to function properly. So, you can avoid stroke or any other cardiovascular diseases by eating lobsters.

2. Lobster can enhance your brainpower

Benefits of Eating LobsterMany of us want to enhance our brain power to maximize our productivity and everything. However, it is not easy to accomplish as the brain is the most complex human organ. But with lobsters, you can surely enhance your brain power. The reason is lobsters include healthy vitamins and minerals. To be precise, it has B12, which is a primary component for appropriate brain functioning. It also strengthens your nerves. Another significant component for improving brain power is Choline, which can increase the brain’s neurotransmitters. And lobster is rich in Choline, meaning that you can avoid diseases such as dementia, Parkinson, and Alzheimer. In short, if you eat lobsters regularly, it will only keep your brain healthy.

3. Lobster can offer high energy

Lobsters are a great source of energy as it contains 28 gram of protein. Therefore, eating lobsters on a regular basis will give you with a high-protein meal. Not to mention protein is renowned for reducing inflammation by producing prostaglandins. Note that these lipids will enhance the blood flow and create white blood cells. As a result, you will be able to treat diseases such as arthritis.

4. Lobster can improve your bones

The bones in a human body are a significant component because without them our body would not keep an upright position. In that case, eating lobsters can improve your bones. Lobsters contain a high concentration of calcium and phosphorous. Thus, you will be able to keep your skeleton in proper shape while enhancing the bone density in your body.

Bottom Line

To wrap up, we are going to say lobster can certain bring numerous health benefits. So, you can keep lobsters in your meal be it as a main course or just as a filler. Let us know what you think by leaving a comment below.

The Human Use of Insects as a Food Resource: A Bibliographic Account in Progress

The Human Use of Insects as a Food Resource

Insects have been a good and natural source of human diet for long periods of time. The tradition has been actively pursued in a number of continents where the collection of insects as food is an essential part of the people’s livelihoods.

Studies on edible insects

The Human Use of Insects as a Food Resource

The concept of ingesting insects has only been acknowledged and researched very recently due to exposure and interests. Publications found on the topic are spread across many journals in a lot of disciplines, varying from biochemistry, nutrition, food science, anthropology, history, entomology, agriculture, health, ecology, and sociology.

Such publications have started dealing with studies in order to understand the biology and ecology of edible insects, along with other factors to determine their availability, significance as food sources to sustain livelihoods, and their importance of ethno-entomological knowledge.

In addition, these publications also showcase technology transfer’s role to help people in utilizing their traditional knowledge for improving the worth of insects as food sources in their lives. The works created by Françoise Malaisse, Jun Mitsuhashi, and Gene DeFoliart deserve special attention and applause in this field.

Nutritional value of edible insects

Edible insects carry a high quality of amino acids, proteins, and vitamins for human beings. These insects also contribute to a higher rate of food conversion than regular livestock. For instance, cricket needs 6 times lesser feed quantity than regular cattle, 4 times lesser than a sheep, and two times lesser than a pig or a broiler chicken, in order to generate the equivalent sum of protein.

What’s more, edible insects also emit lesser ammonia and greenhouse gases than the traditional livestock. Edible insects are capable of growing on organic wastes too. As a result, these insects are potential sources for the regular production of protein, both for direct consumption by humans or for indirect recomposed food items, and as protein sources to be used in feedstock mixtures.

Overall benefits of edible insects

There are many numerous advantages of eating edible insects as a natural source of food. Breeding of such insects in comparison to livestock is, in fact, a better step towards being environmentally friendly. This is due to the lesser amount of land occupancy, water pollution problems, and much lesser greenhouse gas emissions. Eating house cricket has actually been proven as a more resourceful form of feed conversion.

Moreover, the tremendous augmentation in population around the world has necessitated the need for a good source of protein, which is hardly met by reason of the limited quantity of available farmlands.

In addition, it is most noteworthy to mention the economic advantages of eating insects in relation to the plant cultivations. For example, in Mexico, collecting insects for human use led to a considerable shrinking in the degree of pesticides, which are usually used in an agricultural production. This has also lessened the economic burden for the cultivating farmers. Among the many dangers, faced by everyone across the world, is the food diversity loss.  Hence, the utilization of a varied choice of insects as food would count as a big step in alleviating the problem.

Popular edible insects

The Human Use of Insects as a Food ResourceAt present, there are almost 2 billion people, who consume a large range of edible insects on a regular basis both raw and cooked.

Follow the list of insects, which have been authorized as edible and safe to eat by the U.N.:

Beetles: These insects turn cellulose in trees to digestible fat, and contain more protein quantities than other insects.

Ants: Ants are low on carbs, and contain all essential proteins, calcium, iron, etc.

Grasshoppers: These are a tremendous source of protein, and are usable in any curry flavor.

Stinkbugs: This edible insect tends to put in an apple-like flavor to any sauce, and is a good iodine source.

There is a large variety of edible insects, which can be used for regular consumption. A number of edible insects are in fact packed with good fats, fundamental minerals, proteins, and fibers, which amount to an equivalent of any other food source. Other than an ‘icky’ factor, there is no real issue in consuming insects for an all round diet.

Nutrient Content of the House Cricket – Acheta Domesticus

Nutrient Content of the House Cricket - Acheta Domesticus

Insects are a good source of food supply in both humans and animals. This is why reports of various nutrient contents are often researched and found in fields of most disciplines varying from zoology to anthropology. A primary application of such nutrient contents of insects, especially the House Cricket, is utilized as an essential nutritional food source for human beings.

More than 2,000 species in the insect world are acknowledged to be fit to be eaten. A number of evidence from ancient archeological sites proves that such insects have always been and are still an essential human food resource. In this article, we will primarily study about the Nutrient Content of the House Cricket, also called Acheta Domesticus in Latin.

Why are insects eaten?

Nutrient Content of the House Cricket - Acheta DomesticusThere are a number of advantages to taking up insects as a source of food. In comparison to livestock, breeding of insects is a better environment-friendly action, due to land use, water pollution, and lesser greenhouse gas discharges.

Consumption of house cricket proves to be a more efficient form of feed conversion. The increase in population growth all over the world augments the requirement of good sources of protein but is hardly met due to the limited amount of on hand farmland.

Additionally, the economic advantages of consuming insects in comparison to the plant’s cultivation must be taken into account. For instance, collecting insects in Mexico for human eating decreased the extent of pesticides being used in agricultural production, along with a lessened economic burden on the farmers.

Why is the house cricket or Acheta Domesticus bred and eaten?

Although the tradition of using insects is not much common in every country nowadays, these insects continue to be a good source of nutrition in many cultures over the world.

The house cricket or Acheta Domestica is mostly found to be bred and eaten through appropriate farming conditions in Europe. Whilst the house cricket is sometimes eaten in its raw form, most of the time they are processed and consumed by human beings typically by roasting, drying, frying, or boiling.

In addition, the dietary composition of such cultured insects like the house cricket has been researched and used as a food source to captivated insectivorous reptiles, mammals, or birds, which are kept in the zoos.

What is the nutritional content of the house cricket?

Nutrient Content of the House Cricket - Acheta DomesticusThe nutritional elements in different insects and their different stages differ. Hence, there is no generalization of such data relating to their nutritional content. Analysis of the insects is made based on their level of protein, moisture, fat, fiber, and ash.

It has been found that whole and raw insects by and large hold 55-85% of moisture. On the other hand, the whole insects containing a lower content of moisture are normally the ones that have a higher fat content. The insects developed for human eating, in general, hold lesser moisture in comparison to the raw insects due to their processing, which typically engages some form of drying so as to prolong their shelf life.

House crickets are one of the most commonly consumed insects all over the world. These are more commonly farmed by cultivators in Thailand. This breed of house crickets is more well-liked than the native breed of cricket species attributable to its better quality texture and taste. The house cricket is typically consumed as a deep fried food snack and is sold off as a protein extract or as a protein powder.

On an average, the list below would give an estimate of what the house cricket is composed of in terms of its nutritional content:

  • Protein: 63 grams
  • Fat: 19 grams
  • Iron: 5.9 mg
  • Omega 3 fatty acids: 0.25 grams
  • Fiber percentage: 10.2%
  • Ash percentage: 3.6 %


To conclude, the house cricket or Acheta Domesticus is a completely well rounded edible insect and can be relied on for long periods. Due to the overpopulation issue all over the world, most people have taken to the consumption of alternatives to livestock and plant-based food sources. Insect farming is quite a popular concept nowadays, which has driven a number of farmers to a better crop cultivation, devoid of fertilizers.

What to Cook in Your Pressure Cooker

What to Cook in Your Pressure Cooker

The pressure cooker is the most useful and time saving tool among all the other inventions by humankind. It is a tool to be used for easy cooking in the day to day purposes. In the present millennium, this apparatus is a common and everyday object used in almost every household around the world.

Whether you wish to make a luxurious and scrumptious meal or a simple home cooked meal, the pressure cooker can come to assist in the most simple and innovative recipes. These recipes can range from the toughest food items like chickpeas and beans to the most complex roasts or stews. We have made a list of the best and easy food items that you can cook in a pressure cooker, along with good tips to get the optimal results while using it and if you are looking for a high quality pressure cooker the Instant Pot IP-DUO60 7-in-1 Programmable Pressure Cooker Review is a product we can´t recomment enough.

Classic food items you can cook in a pressure cooker

What to Cook in Your Pressure CookerChicken with Tomatoes, Chickpeas, and Chorizo: This recipe is a common meal in all American households. The pressure cooker helps elevate and intensify the smoky flavors of the ingredients while the chicken is roasted inside it.

Beef American stew: This is another classic dish, which cuts more than half time through the use of the pressure cooker. The cooker is used mainly for easy tenderizing of a tough piece of beef meat and takes about 45 minutes.

Smoky beans: The pressure cooker can be used to bring out the earthy smell of the beans. You can additionally use some more ingredients while cooking beans in a cooker and gain the optimal tang.

Chicken and bean stew: While preparing a meat-based stew, the pressure cooker can be of ultimate convenience in saving a load of the cook’s time and bringing out the best zest. A cooker can efficiently make your chicken tender by making it fall off the bone level.

What to Cook in Your Pressure CookerMiso Risotto: This a typical dish, which is favored by both vegetarians and non vegetarians. Using the pressure cooker to make risotto is easy and takes hardly five minutes to finish.

Pulpo Gallego: This is a very popular Spanish dish, which requires the help of a cooker. This item uses octopus meat, and the pressure cooker greatly helps in softening the meat in a quick time.

Vegetable soup: The pressure cooker is mostly used in making nutritious soup dishes using items like carrots, beans, peas, and the like. The process of cooking these vegetable ingredients through a pressure cooker takes less than half an hour and brings out its best flavors and juices.

Chicken masala: This is an Indian dish, which is favored by a lot of people. This can be easy to make using a pressure cooker as it takes half the time generally taken to cook the entire dish. In addition, the culmination of different spices, such as black pepper, cumin, turmeric, paprika, coriander, and the like can be highly intensified and brought while cooking in a pressure cooker.

Enchiladas: To make enchiladas, a pressure cooker can come out as a handy tool. Without searing, the cooker tenderizes the vegetables and meat and develops a sauce and filling base as well.

These are some of the top things to make through a pressure cooker. People all over the world use the pressure cooker in a multitude of ways, and you can do the same as well through a little creativity and research on the internet.

Tips for getting optimal results of pressure cooker

Storing it right: It is most important to keep your cooker in top shape through regular washing and cleaning of its valves. Remember to place its lid upturned after use.

Cooking with liquid: The main utility of the cooker is steaming, and hence it is always good to use a good water amount while cooking.

Size: The flavor and texture of food items can be best brought out by slicing them into uniform parts before putting them into the cooker.


The pressure cooker can be used for the ultimate conservation of your time and money. One can make easy and complex dishes at the same time in a pressure cooker, thus taking less effort than most conventional methods. Hence, a pressure cooker is a must-have in any household.

Where to Eat in Reykjavík Iceland

Where to Eat in Reykjavík Iceland

Reykjavík, the capital of Iceland, is currently going through a renaissance in their food items. The dishes served in this region mainly comprise of their own natural elements, such as sharks, blue mussels, Arctic char, barley, lamb, a variety of different herbs like angelica and sorrel, and much more.

Food enthusiasts from all over the world have come together and are presently reveling in such authentic food menus. The city of Reykjavík is bubbling with a huge array of seasonal ingredients and inventive local cuisines for the diner’s ultimate tasting experience.

Places you must visit in Reykjavík to savor most interesting cuisines. Here are some good places to visit in Reykjavík, Iceland, for the best and most interesting food palates:

DILL Restaurant

Where to Eat in Reykjavík IcelandThis eatery is nestled on Reykjavik’s wild bird and wetland reserve, which is a leading cultural venue. The DILL Restaurant provides diners with the New Nordic cuisine, which promotes the neighborhood with seasonal ingredients and food cultures. Diners are warmed with a classic meal of Nordic ingredients, containing a contemporary twist like the plokkfiskur stew or meatballs.

DILL Restaurant’s dining menu is modified every week, consisting of 3, 5, and 7 courses, along with the option of a special menu of matching wines. A few of the most creative dishes by DILL consist of a baked rutabaga served with a crispy millet and cheesy foam, herb cream and celeriac served with a lojrom caviar, and goats cheese and cress.

Kolaportid Flea Market

Where to Eat in Reykjavík IcelandThis is the best area to buy any desired traditional Icelandic food item, ranging from fermented shark, dulse, pickled lamb testicles, pastries, horse sausage, birch cheese, and much more. It is only a few distance away from the Reykjavik harbor. The interior food market is right next to the largest flea market in Iceland, thus combining fun with shopping, food, and music. Also, the friendly food market hawkers put forward tasting in abundance for food enthusiasts to experience and take the food with them.

The Roadhouse

Where to Eat in Reykjavík IcelandThis restaurant is another great haven for non-traditional Icelandic meals. You can get a scrumptious variety of burgers, accompanied by ribs, tap, fries, and shakes. The dizzying taste of the burgers such as the Cadillac, features their local blue cheese, red onions pickles, and arugula. In addition, they have the mighty and ultimate burger dish called The Doughnut, which features their own smoked pork, burger, and eggs, creating a sinful delight.


Where to Eat in Reykjavík IcelandThis restaurant is acclaimed for its top-notch seafood meals from Iceland’s natural resources. This restaurant also supplies its food dishes all over the globe. Some of its featuring items on the menu are the burnt langoustines, and salted cod or blackened monkfish served with lobster spring rolls. The latter is a Malaysian inspired dish.

Slippbarinn at Marina Hotel

Where to Eat in Reykjavík IcelandThe Slippbarinn restaurant can be found in the Marina Hotel, next to the Reykjavik shipping harbor. This eatery has a beautiful sunlit space, serving a range of Reykjavik’s finest creative cocktails, created by a few of Iceland’s most popular bartenders. A few other popular cocktails here are the T-Bird, which features angelica-infused gin, and the Pippi Gonzales, created using dill aquavit. These cocktails are a perfect initiation to a good meal ahead. This eatery is a must-visit in Reykjavik.


Where to Eat in Reykjavík IcelandThis eatery has an interesting Bollywood-themed twist in its décor and set up. Their meals are served to the diners in tiffin boxes made out of metal, as a tribute to the Mumbai’s daba wallas of India. The restaurant does a good job of joining together many different Icelandic elements with the Indian classics, such as cod curry and smoky lamb samosas. These savories are served with their special spicy cocktails in tin cups so that you get a good Bollywood aura around you.


The eating places and joints in Reykjavík, Iceland are mostly out of the world. These authentic chefs perform a great job at infusing and developing traditional classics with an assortment of fresh and non-traditional elements and genres. Their eagerness to experiment with various Icelandic ingredients has produced stellar results. The region is currently known for its newly discovered and promoted food dishes, which have additionally brought in food enthusiasts from across the globe to be engulfed in the ultimate tasting experience.