So many sutras (Health Tips) are given by Ayurveda to cure our bodies. With the help of these sutras, anyone can gain good health and save themselves from the many critical diseases. If anyone can apply these rich text rules accordingly in their life can feel a vast impact.
Diet and Nutrition
| Vitamin Content of Fruits | What’s gene? |
| Bacteria and Diseases | Virus and Diseases |
| Parasites and Diseases | Fungi and Diseases |
| Vitamin Distribution in Food | Mineral Distribution in Food |
| Vitamin A | Vitamin B-6 |
| Vitamin B-12 | Vitamin C |
| Vitamin E | Vitamin K |
Nutrition Content of Foods
| Vitamin A (RAE) Rich Foods | Vitamin A (RAE) Content of Raw Foods |
| Vitamin A (IU) Rich Foods | Vitamin A (IU) Content of Raw Foods |
| Vitamin B-6 Rich Foods | Vitamin B-6 Content of Raw Foods |
| Vitamin B-12 Rich Foods | Vitamin B-12 Content of Raw Foods |
| Vitamin C Rich Foods | Vitamin C Content of Raw Foods |
| Vitamin E (alpha-tocopherol) Rich Foods | Vitamin E (alpha-tocopherol) Content of Raw Foods |
| Vitamin K Rich Foods | Vitamin K Content of Raw Foods |
| Calcium (Ca) Rich Foods | Calcium (Ca) Content of Raw Foods |
| Copper (Cu) Rich Foods | Copper (Cu) Content of Raw Foods |
| Iron (Fe) Rich Foods | Iron (Fe) Content of Raw Foods |
| Potassium (K) Rich Foods | Potassium (K) Content of Raw Foods |
| Magnesium (Mg) Rich Foods | Magnesium (Mg) Content of Raw Foods |
| Manganese (Mn) Rich Foods | Manganese (Mn) Content of Raw Foods |
| Sodium (Na) Rich Foods | Sodium (Na) Content of Raw Foods |
| Phosphorus (P) Rich Foods | Phosphorus (P) Content of Raw Foods |
| Selenium (Se) Rich Foods | Selenium (Se) Content of Raw Foods |
| Zinc (Zn) Rich Foods | Zinc (Zn) Content of Raw Foods |
| Alpha-carotene Rich Foods | Alpha-carotene Content of Raw Foods |
| Beta-carotene Rich Foods | Beta-carotene Content of Raw Foods |
| Beta-cryptoxanthin Rich Foods | Beta-cryptoxanthin Content of Raw Foods |
| cholesterol Rich Foods | cholesterol Content of Raw Foods |
| Dietary Folate Equivalents Rich Foods | Dietary Folate Equivalents Content of Raw Foods |
| lutein Rich Foods | lutein Content of Raw Foods |
| lycopene Rich Foods | lycopene Content of Raw Foods |
| Total Saturated fatty acids Rich Foods | Total Saturated fatty acids Content of Raw Foods |
| Total polyunsaturated fatty acids Rich Foods | Total polyunsaturated fatty acids Content of Raw Foods |
| Total monounsaturated fatty acids Rich Foods | Total monounsaturated fatty acids Content of Raw Foods |
| Pantothenic acid Rich Foods | Pantothenic acid Content of Raw Foods |
| fat Rich Foods | fat Content of Raw Foods |
| Carbohydrate (by difference) Rich Foods | Carbohydrate (by difference) Content of Raw Foods |
| energy Rich Foods | energy Content of Raw Foods |
| Protein Rich Foods | Protein Content of Raw Foods |
| Sugars Rich Foods | Sugars Content of Raw Foods |
| Total Dietary Fiber Rich Foods | Total Dietary Fiber Content of Raw Foods |
| Niacin Rich Foods | Niacin Content of Raw Foods |
| Thiamin Rich Foods | Thiamin Content of Raw Foods |
| Riboflavin Rich Foods | Riboflavin Content of Raw Foods |
| Moisture Rich Foods | Moisture Content of Raw Foods |
Vitamin Content of Fruits
| Name | Vitamin (in 100 g food) | Value | Highest of All Foods | Median of All Foods |
| Apple | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 54.347 0.041 0 4.565 0.181 2.173 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Apricots | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 1925.714 0.054 0 10 0.885 3.428 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Bananas | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 64 0.366 0 8.728 0.101 0.508 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Blackberry | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 213.888 0.029 0 20.972 1.166 19.791 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Grapes | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 66.25 0.086 0 10.8 0.2 14.6 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Grapefruit (red) | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 1150.406 0.052 0 31.219 0.13 0 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Grapefruit (White) | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 33.05 0.043 0 33.305 0.127 0 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Kiwi | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 86.842 0.063 0 92.763 1.46 40.263 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Lemon | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 22.413 0.079 0 52.931 0.155 0 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| mango | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 764.848 0.133 0 27.696 1.121 4.202 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Melons | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 50 0.088 0 18 0.018 2.882 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Oranges | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 225 0.06 0 53.222 0.177 0 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Peach | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 325.882 0.025 0 6.588 0.729 2.551 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Pears | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 22.891 0.027 0 4.216 0.12 4.518 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Pineapple | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 56.129 0.11 0 36.193 0.019 0.709 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Plum | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 345.454 0.028 0 9.545 0.257 6.363 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Raspberries | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 33.333 0.055 0 26.178 0.869 7.809 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Strawberries | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 8.333 0.049 0 59.166 0.25 2.5 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Tomato | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 835.294 0.079 0 12.722 0.55 7.647 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
| Watermelon | Vitamin A (IU, mcg) Vitamin B6 (mcg) Vitamin B12 (ug) Vitamin C (mg) Vitamin E (mg) Vitamin K (ug) | 568.881 0.045 0 8.111 0.048 0.131 | 52714.285 12 98.89 242.444 45 1640 | 68.235 0.082 0 0.5 0.181 0.691 |
Common Health Tips
1. Drink Enough water
Drink a lot of water. When you stay hydrated throughout the day, you can maintain energy levels and prevent headaches. Keep a reusable water bottle nearby.
2. Take a few steps
Whenever you’re going to the grocery store, the library, or just shopping, you can park your car away from the store and take a few steps. The extra exercise is good for your muscles, your heart, and your mental state.
3. Do some Activities
Just as playtime is important for children, it is also important for adults. Take time from work to focus on the activities you enjoy. Whether it’s dancing, playing cricket, exercising, taking language courses, swimming classes, or whatever else you’re passionate about, you can put it on your calendar and develop a habit.
4. Meal plan
Make a meal plan and stick to it. When you stick to your meal plan, it is easier to save money and eat healthier. Never shop on an empty stomach, you will end up buying more.
5. Take a break
Everyone needs to take a break from time to time, but many people don’t use their free time. It is important to plan a vacation and take a break from work. It helps to control your stress level.
6. Reduce Sugar
Reduce Sugar Intake, Excess sugar is linked to obesity, cardiovascular disease, hypertension, and inflammation. Monitor your daily sugar intake, so that you won’t overeat.
7. Spend more time outdoors
Time spent outdoors provides therapeutic benefits you might not have thought of. Studies show that time spent out can relieve stress and anxiety and act as a natural energy booster. Go to your local park or favourite hiking trail, or even your community, to cheer yourself up.
8. Sleep well
The less you sleep, the more likely you are to get angry, anxious, and many other uncomfortable feelings. Plus, not getting enough sleep, reduces your body’s ability to fight infections, making you more sensitive to illness. Set a goal of 7-8 hours of sleep per night; Do your best to settle into a relaxing bedtime routine an hour before you want to go to bed.
9. Maintain Social Bond
The social bond is very important for good mental health. Meet your friends, hang out with them. Stop by a colleague for a quick chat to maintain a sense of team ownership. Social relation is an important part of a healthy workplace and strong relationships.
10. Don’t sit all the time
Sitting can affect your health in many ways. Since many of us work remotely, you might feel that all you do is sit all day long. When possible, get up, stretch, participate in walking meetings, or do some exercise to increase heart rate and blood circulation.
11. Do some workout
Working out is essential for people of all weights and health situations. It helps us burn extra calories, is useful for our heart and circulatory system, preserves or increases our muscle mass, helps us focus, and improves overall health. You don’t have to be the best athletes to move. Encourage 150 minutes of moderate physical exercise each week, which can easily become part of our daily lives. Use stairs instead of elevators, take a walk during lunch break, make time for family, plan for activities on the weekend.
12. Read books or newspaper
Reading is a great stress reliever and a simple way to learn new information.
13. Reduce Salt
Many processed foods are high in salt, and if you eat a lot of pre-packaged foods, it is difficult to control salt intake. Canned foods are usually high in salt, so choosing foods labelled “low sodium” may be a good idea.
14. Don’t skip meals
Skipping meals, mainly breakfast, can lead to uncontrollable hunger attacks and often leads to unnecessary overeating. Snacking between meals can benefit control hunger, but snacking shouldn’t replace delicious meals. As for snacks, you can go for yogurt, some fresh or dried fruits or vegetables such as carrot sticks, unsalted nuts, or some cheese sandwich
15. Eat veggies and fruits
Fruits and vegetables are some of the most important foods, they can provide us with enough vitamins, minerals, and fibre. Eat different foods, such as fruits, veggies, beans, nuts, meat and whole grains. You can improve your meal intake by always adding Salad to your diet; eat fresh fruits and vegetables as snacks; eat a variety of fruits and vegetables, and eat according to the season. By consuming healthy food, you’ll reduce your danger of malnutrition and non-communicable diseases (NCDs) A glass of fresh juice for breakfast.
16. Wear Comfortable or loose Clothes
Comfortable dressing lets you know what your body needs without being distracted by a feeling of tightness or shortness of breath. The advantage of loose clothing is that it can be less irritating to the skin and allows easier movement than tight-fitting clothing.
17. Limit your screen Time
Limit your use of mobile phones or smartphones it can cause many different physical problems, which can cause permanent damage to your eyes, Fatigue, Pain, and discomfort. Eyes start burning and get itchy.
18. Listen to Music
Make your ears feel better with music. Reduce the volume to a level where you can have a normal conversation, and then focus on an instrument. This helps train your ears to recognize more details in the sound.
19. Don’t Compare with Others
When people do not compare with others, they tend to be happier. Every time you start thinking about how your colleague makes more money or your neighbour drives a better car, try to do something to distract yourself. Make the most of your daily life by developing habits that will help you lead a happier and healthier life.
20. Breathe
Learning and practicing mindful breathing techniques can help reduce negative thoughts and promote relaxation. Try to accumulate up to 10 minutes of mindful breathing each day.
21. Reduce your food portion
Cutting food into thin slices will make it look like more food, which can be a trick for eating less. Chewing whole grains can also help improve satiety and reduce calorie intake. Replacing a glass of juice with whole fruit is one way to improve chewing ability.
22. Visit your doctor
See your doctor annually. Even if you’re feeling well, regular check-ups and health checks can increase your chances of detecting problems early.
23. Stop smoking
This will greatly reduce your risk of developing lung and heart disease
24. Try not to go in Sun
Avoid the sun at 10 am and 2 pm. Overexposure to the sun’s harmful rays can cause skin cancer, which can be fatal. To protect yourself from skin cancer, apply sunscreen with a sun protection factor (SPF) with an SPF of 30 or higher. if you plan to be outdoors for a few minutes. Wear a hat, apply a sunscreen
25. Check your skin
Check your skin once a month when you’re done showering. As you apply your moisturizer, look for any prominent, dark, or changed spots or moles.
26. Take care of your mouth
If you don’t use dental floss, at least you can use an electric toothbrush to get into corners and crevices and fight gum disease. Rinse your mouth after drinking soda. This will help remove the acid from tooth enamel.
27. Adopt a pet
People with this pet tend to be healthier and positive because you have to do something to help them stay active, walk the dog, play with the cat, or clean the cage. Interacting with pets can also lower blood pressure, reduce anxiety, and makes you feel happy.
28. Give your chest some relief
Before going to bed each night, Women should lie on your back and let their head and shoulders hang off the bed for up to two minutes. It can expand your chest cavity, improve blood supply to your lungs and heart, and help prevent poor posture after hours at your desk.
29. Sleep in the Dark
If you want to get a good night’s sleep, keep everything in the dark. Turning on the TV or reading light will reduce the production of melatonin, thus interrupting your sleep cycle.
30. Don’t smoke
Avoid dangerous habits. Stay away from tobacco and smokers. Do not do drugs. If you drink alcohol, then be within limits.
31. Take precautions while driving
Always wear a seat belt when driving a car and a helmet while riding a bike to avoid death or serious injury in the event of an accident. Follow all the rules of the road. Don’t be a distracted or aggressive driver. Restrict the use of mobile phones and do not use other electronic devices while driving.
32. Check your blood Pressure
Hypertension, or High BP, is called the “silent killer”. This is because many hypertensive patients may not be aware of this problem. If not controlled, high blood pressure can cause disease of the heart, brain, kidney, and many more. Have your healthcare provider check your blood pressure regularly to obtain your number. Visit a doctor, if your blood pressure is high. This is essential for the prevention and control of high blood pressure.
33. Talk to people
Depression is a common illness around the world that affects more than 260 million people. Depression can manifest itself in different ways, but it can make you feel worthless, or you can have negative and disturbing thoughts or feel extremely upset. If you are experiencing this. Talk to someone you trust such as family, friends, colleagues, or mental health professionals about your feelings.