Teenagers have erratic eating habits but at the same time, they need the most care in terms of their diet & nutrient intake. While their bodies are still growing & developing, they need a host of essential micro & macronutrients to sustain that growth & development like carbohydrates, proteins, unsaturated healthy fats, iron, calcium & others. Some of the superfoods that can turn out to be essential for Teenagers are as follows:

1. Yoghurt with Nuts:
Low Fat Yoghurt is a rich source of calcium which is essential for the growth of bones & hair. While yoghurt in its regular form is the best, teenagers can be given frozen yoghurt for being more palatable & an alternative to ice cream. In this frozen yoghurt, you can also add nuts like walnuts, cashews, and almonds for their high amounts of zinc, iron, magnesium and unsaturated fats.

2. Peanut Butter:
Peanuts like other nuts are high in unsaturated fats & provide calories that teenagers need at their age & activity levels. Peanut butter gives a good dose of protein & is packed with iron as well. So a good spread of peanut butter on a slice of bread or a cracker or a slice of apple can do wonders.

3. Whole Wheat Pasta with Tangy Tomato Sauce :
Carbohydrates are usually looked down upon by many, teenagers need them. And the best source of carbs for teenagers are whole grain items & whole wheat pasta fits the bill. It also has dietary fibre, iron & minerals. With pasta, you get to choose the type of sauce, amongst which,
tomato sauce is the healthiest. Tomatoes are rich in beta carotene, Vitamin C, Vitamin E & antioxidants.

4. Broccoli, Celery, Carrots & Cauliflowers with Hummus :
These superfood veggies have minimal calories but are abundant in nutrients. They provide beta carotene, reduce the risk of cancer, lower blood pressure and provide a host of essential micronutrients. Hummus, being a chickpea puree, gives protein along with lots of iron &
magnesium.

5. Grilled Salmon with Quinoa :
Salmon is a good fish to be included in the diet of teenagers due to its high content of Omega-3 polyunsaturated fatty acids which help your heart, brain & bones. Quinoa on the other hand is a low-fat alternative to rice & is a superb source of protein, iron, potassium & vitamin B.

There are more superfoods that can be of great help when included in the diet of a teenager like spinach, avocado, garlic, mangoes, grapes & other fruits.

You can buy Proburst products at your nearest retailer or even online at
www.proburst.com. Call now on 7807080000 or email info@proburst.com.

Today’s urban women have to face more tribes & tribulations than ever as they battle home and work & yet manage to strike a distinct balance between the two. But in this daily journey, nutrition requirements take a back seat as they face deficiencies of many macro & micronutrients which are necessary for a healthy life. There can be many reasons why today’s urban women develop these nutritional deficiencies which include erratic diets, hectic schedules, other family members & other chores getting more priority or even just a pure lack of knowledge about which nutrients should be included in a healthy woman’s diet.
Some of these common deficiencies that urban women face & how to tackle them
are enlisted below :
– Iron Deficiency :
Iron is the largest component of RBCs that binds itself with Haemoglobin to transport oxygen to the cells. While iron is a trace element,
it is common in urban women especially during menstruation & generally more frequent in vegetarian women. This deficiency can cause anaemia, fatigue, dizziness, headaches & can even affect immunity & brain functionality.
Common sources of iron for women include red meat, shellfish & for vegetarians, it includes rajma, dals, pumpkin seeds, sesame seeds, leafy vegetables & cashews. While non-vegetarian sources provide the most bioavailable iron, plant sources are more difficult to break down to be absorbed. This makes iron deficiency more prevalent in vegetarian women. Women should also add Vitamin C to their diet along with Iron as it enhances iron absorption.
– Protein Deficiency :
Protein is an important macronutrient & often called the building block of life. It is responsible for building & rebuilding muscles, building immunity, developing hair, skin & nails. Protein intake is also required for the development & secretion of hormones which result in increased productivity & holistic wellness. It also plays a vital role in weight management & makes women feel fresh energetic throughout the day. An average urban adult woman requires daily 1gm of protein & as many as 80% of Indians consume less than this daily protein requirement, as per an IMRB survey. This proportion goes even high for vegetarians & women.
While pulses, legumes, soy chunks, nuts, seeds & grains provide protein, they are said to be sources of incomplete protein. Sources of complete protein include egg whites, milk, chicken, fish, red meat & whey proteins. There are several whey protein supplements available in the market including Her-Be-Her range of protein supplements by Proburst which are designed especially for women. This range includes Her-Be-Her Active Woman for the active women of today & Her-Be-Her PCOS which is a special protein supplement for women having PCOS condition which is more prevalent in today’s urban women.
– Calcium Deficiency :
Calcium mineralises bones & teeth. It aids in neurotransmission, muscle contraction, intracellular signalling & plays a role in preventing PCOS in women. While it is the most abundant mineral in the body, its deficiency causes an increased risk of osteoporosis in women. The main dietary sources of calcium include dairy foods, almonds, beans & leafy vegetables. Apart from dietary sources, it is also preferred that urban women also consume calcium supplements many of which are available over the counter.
– Vitamin D Deficiency :
Unlike other vitamins, Vitamin D is a fat-soluble vitamin which is called the sunshine vitamin as early morning sunshine plays an important role in Vitamin D synthesis action in the body. Vitamin D is essential for healthy bones, healthy hair, healthy hormone levels & even aids fertility. Lack of Vitamin D causes muscle weakness, bone loss & also causes calcium deficiency which increases the risk of fractures & bone injuries.
Dietary sources of Vitamin D are extremely skewed towards non-vegetarians as they include fatty fish like salmon, mackerel, sardines & egg yolks which make it essential for vegetarian women to rely on external Vitamin D & D3 supplements.
– Vitamin B12 Deficiency :
Vitamin B12 is required for proper neurological function and it aids the formation of RBCs in the blood. While deficiency of Vitamin B12 can be caused due to inadequate intake, it can also be caused due to inability to absorb Vitamin B12 in the body due to intrinsic factors like women on acid-blocker medication & women with inflammation in the small bowel. Even worse off than Vitamin D, Vitamin B12 is only found in natural form in animal products like salmon, lamb & eggs. Vegetarians & vegans only have the option to rely on external Vitamin B12 supplements to meet their nutritional requirements.
Thus, urban women, who contribute shoulder in today’s world do face an increased risk of lack of well-being due to lack of nutritional elements in their diet or non-consumption of nutritional supplements. While a balanced diet and a healthy lifestyle can meet most of the nutritional requirements, for other nutritional deficits, they have to rely on supplements which are where Proburst comes to their rescue with its range of nutritional supplements especially with products designed especially for women of today.

You can buy Proburst products at your nearest retailer or even online at www.proburst.com. Call now on 7807080000 or email info@proburst.com.

One of the main components of nutrition that every bodybuilder, whether professional or beginner, tends to know about is protein. Everyone knows that if you want to build your muscles and have a powerful physique, you cannot do it without protein. But just how much protein is necessary? Is there only one set way to calculate the required protein intake? Actually, there are several ways in which protein requirement is decided. A person’s history needs to be known before recommending protein requirements. Once all the details are known, trainers may choose one of the below methods to create the perfect nutrition plan which incorporates the right amount of protein for bodybuilders.

Methods of Calculating Protein Intake

By Calories

Some trainers calculate the total protein requirement as a percentage of the total calorie requirement. This can be anywhere between 30-35% depending on the level of training. 1 gram protein contains 4 calories. Considering that an average bodybuilder takes in about 4000 or more calories a day, they would need about 300 to 350 grams of protein every day. This would of course vary depending on how often they train and how tough the training is.

By Body Weight

Protein requirement can also be calculated by body weight. While an average person only needs 0.8 to 1 gram of protein per kilogram of their body weight, for an average bodybuilder, this can be in the range of 2 to 3 grams per kilogram. This high intake of protein needs to be
accompanied by heavy training as protein by itself does not create a muscular body.

By Goal

Muscle Gain or Weight Loss Consuming a diet that is high in protein suppresses appetite, so even if bodybuilders are
looking to shed some kilos before they pack on the muscles, it can be recommended to consume between 1.2 to 1.6 grams of protein per kilogram of body weight. If the goal is purely to gain muscle but not to the level of competitive bodybuilding, you would need to consume a
bit more, between 1.2 to 1.7 grams of protein per kilogram.

Once the protein requirement is calculated, it is necessary to check whether the requirement is being fulfilled through diet. The high protein requirements of bodybuilding may not always be fulfilled with food alone and in such cases, it is better to supplement it
with a protein powder instead of just gorging on more food. There are several protein powders available in the market, each with a slightly varying amount of protein per serving. Choose the protein with the best certifications for best results, such as Proburst’s range of
international protein that includes Whey Supreme, Nitrobuilder, Isoburst Supreme, Raw Whey and 100% Whey. Each product has high quality imported raw materials and proprietary formulations, trusted by over 1 crore customers.

You can buy Proburst products at your nearest retailer or even online at
www.proburst.com. Call now on 7807080000 or email info@proburst.com.