Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey  to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !

Subscribe on the programme !

'm a physician with 25 years of experience, trained in England and currently practicing in Canada. I studied nutrition at Harvard and today, I'm excited to delve into the world of micronutrients, offering insights into their critical role at different life stages. Buckle up as we explore the keys to optimal health, covering pregnancy, childhood, and the golden years

Foundation of Health: A Hypernutritious Diet

In my practice, I advocate for a hypernutritious diet, emphasizing what to eat rather than restrictive diets. Weight loss, a common goal, is achievable through a sustainable approach, blending a nutrient-rich diet with early time restorative feeding and mild intermittent fasting.

Micronutrient Requirements During Pregnancy

Pregnancy demands unique nutritional attention. Key nutrients include omega-three fatty acids, folate, iron, vitamin B12, and more. Prioritize foods like seafood, leafy greens, and dairy while avoiding smoking, alcohol, and certain high-mercury fish for a healthier pregnancy.

Micronutrient Requirements Across Ages

Remarkably, essential nutrients persist through childhood, adolescence, and aging. Omega-three fatty acids, vitamin D, vitamin K, calcium, and others remain crucial. Prenatal vitamins are recommended for women, starting before conception and continuing during pregnancy and breastfeeding.

Sources of Key Micronutrients

Understanding where to source essential micronutrients is vital. Omega-three fatty acids come in various forms, from flaxseeds to fish. Foods like spinach, lentils, and dairy offer a rich array of nutrients such as iron, vitamin B12, and calcium.

Vitamin D: The Sunshine Nutrient

Vitamin D, vital for bone health and immunity, primarily comes from sunlight. While sunlight is optimal, dietary sources like fish, mushrooms, and fortified foods can supplement in regions with limited sunlight.

Balancing Dietary Patterns

I advocate for a whole-food, plant-predominant diet, leaning towards the Mediterranean or pescatarian style for nutritional superiority. Extreme dietary ideologies, like strict vegan or carnivore keto, may lack essential nutrients. A nuanced, balanced approach is key to optimal health.

The Role of Intermittent Fasting and Sleep

Combining intermittent fasting with a nutritious diet and adequate sleep contributes to overall health. Fasting allows the body to heal and repair, acting as a natural detox. Sufficient sleep, stress reduction, positive social connections, and exercise complete the holistic approach to weight loss and optimal health.

Unlocking Optimal Nutrition with Specific Foods

To achieve optimal nutrition, consider incorporating specific foods into your diet:

  • Omega-Three Fatty Acids: Flaxseeds, chia seeds, walnuts, salmon, herring, and tuna.
  • Folate Sources: Spinach, peas, asparagus, Brussels sprouts, avocados, broccoli, and kidney beans.
  • Iron-Rich Foods: Seafood, white beans, lentils, spinach, tofu, dark chocolate, and kidney beans.
  • Vitamin B12: Seafood, nutritional yeast, salmon, tuna, yogurt, fortified cereals, and eggs.
  • Zinc-Rich Options: Seafood, pumpkin seeds, lean meats, cheddar cheese, lentils, and fish.
  • Calcium-Rich Choices: Yogurt, mozzarella cheese, sardines, milk, tofu, salmon, cottage cheese, and soybeans.
  • Choline-Containing Foods: Eggs, soybeans, lean meats, fish, wheat germ, kidney beans, and Brussels sprouts.
  • Iodine Sources: Fish, seaweed, oysters, yogurt, milk, iodized table salt, eggs, and cheddar cheese.
  • Vitamin D-Rich Foods: Cod, trout, salmon, mushrooms, milk, soy milk, sardines, eggs, tuna, and lean meats.
  • Vitamin K-Rich Options: Kale, collards, turnips, spinach, broccoli, soybeans, and carrots.
  • Magnesium-Rich Foods: Pumpkin seeds, chia seeds, almonds, spinach, cashews, peanut oil, soy milk, black beans, edamame, peanut butter, and yogurt.
  • Phosphorus Sources: Yogurt, milk, salmon, cheese, lean meats, lentils, cashews, nuts, and kidney beans.

These foods, integrated into a hypernutritious diet, contribute to overall health and well-being.