Want Protein Without Eggs? 5 Vegetarian Superfoods That Build Strength Naturally

 

At a time when gym culture and protein supplements dominate health discussions, nutritionists are reminding people that natural, plant-based foods can be equally effective in building strength. Contrary to the popular belief that muscle power lies only in eggs, meat and fish, experts say several vegetarian foods offer "bumper" protein along with essential minerals and vitamins. (News18 Gujarati)

Dietitian Mamta Pandey told Local 18 that vegetarian protein sources are often underestimated. "Paneer, legumes, seeds and nuts not only provide protein but also help improve digestion, immunity and energy levels," she said, adding that these foods are easily available and free from the side effects linked to artificial supplements. (News18 Gujarati)

Paneer: One of the most convenient and widely consumed protein-rich foods, paneer contains nearly 13 grams of protein per 100 grams, more than double what a single egg provides. It also aids in weight gain and strengthens muscles and bones. (News18 Gujarati)

Pumpkin Seeds: Small in size but mighty in nutrition, pumpkin seeds carry around 9 grams of protein in just 28 grams. Rich in magnesium, zinc and phosphorus, these seeds promote heart health and improve immunity. (News18 Gujarati)

Rajma (Kidney Beans): Popular in Indian kitchens, rajma is as nutritious as it is delicious. Half a cup of cooked rajma provides 8 grams of protein, in addition to dietary fibre that regulates blood sugar and keeps one full for longer. (News18 Gujarati)

Chickpeas (Chhole/Desi Chana): Half a cup of chickpeas offers about 8 grams of protein, along with iron, phosphorus and folate. Nutritionists recommend it as an energy booster that also helps reduce fatigue. (News18 Gujarati)

Peanuts: Often dubbed the "poor man's nuts", peanuts are rich in both protein and healthy fats. A 100-gram serving contains about 25 grams of protein, alongside vitamin E that enhances immunity. (News18 Gujarati)

Health experts say these five superfoods are easy to incorporate into daily meals, from salads and snacks to gravies and desserts. Affordable and accessible, they can serve as natural alternatives to animal protein and costly supplements. (News18 Gujarati)

(Disclaimer: The information provided is based on general sources. Readers are advised to consult a qualified dietitian or medical professional before making significant dietary changes.)

Think Twice Before Eating Bottle Gourd – It’s Not Safe For Everyone

 

Bottle gourd, known for its high water content and nutritional value, is widely consumed in curries and juices. While it offers several health benefits, it’s not suitable for everyone. In certain cases, bottle gourd can actually worsen existing health conditions. Here’s a look at who should avoid it and the reason behind it. (AI Generated)

1. Risk to Foetal Health: Some studies suggest that bottle gourd may pose risks to pregnant women and their unborn babies. Certain toxins found in bottle gourd have been linked to adverse effects on foetal development. For this reason, it is strongly advised that pregnant women consult a medical professional before including bottle gourd in their diet. (AI Generated)

2. Can Lower Blood Pressure Further: Bottle gourd naturally helps reduce blood pressure. While this is beneficial for those with hypertension, it can be problematic for individuals with low blood pressure. Overconsumption may lead to headaches, fatigue, and dizziness. Those with hypotension should consume it in moderation or avoid it altogether. (AI Generated)

3. Not Kidney-Friendly: People with kidney-related conditions should be cautious. Bottle gourd is rich in potassium, which the kidneys may struggle to filter efficiently in such individuals. Excessive potassium can increase the burden on the kidneys and potentially impair their function. (AI Generated)

4. Worsens Digestive Issues: Those with digestive problems such as bloating, gas, or indigestion should limit their intake, especially in the evening. The high fibre and water content in bottle gourd can slow digestion, which might aggravate existing gastrointestinal issues. It’s advisable to pair bottle gourd with other easily digestible vegetables in curries to aid digestion. Those with ongoing health concerns should consult a doctor before making dietary changes. (AI Generated)

5. Be Cautious with Bottle Gourd Juice: While bottle gourd juice is popular for its health benefits, drinking juice made from bitter bottle gourd can be dangerous. Bitter-tasting gourd may contain toxic compounds that can lead to severe abdominal pain, vomiting, diarrhoea, and, in rare cases, fatal gastroenteritis or food poisoning. So, avoid bitter bottle gourd juice and even, bottled juices sold in the market, as they may contain harmful bacteria. Always prepare fresh juice at home, and avoid using bitter gourds. Tasting a small raw piece before cooking or juicing can help detect bitterness. (AI Generated)

6. The Danger of Cucurbitacin: The bitterness in bottle gourd is often caused by a toxic compound called cucurbitacin, which is harmful to human health. It can cause symptoms such as vomiting, diarrhoea, and severe stomach cramps. In extreme cases, it may lead to food poisoning. (AI Generated)

To prevent this always taste a small piece of raw gourd before cooking or juicing. Also, remember to discard any bitter-tasting gourd immediately.

While bottle gourd can be a healthy addition to your diet, it’s important to consume it mindfully. If you have any underlying health issues, especially related to blood pressure, kidneys, or digestion, speak with a healthcare professional before including it regularly in your meals. (AI Generated)

National Nutrition Week 2025: Eat Right For A Better Life

 

National Nutrition Week is an annual reminder that healthy living begins with mindful choices about what we eat. This year’s theme, “Eat Right for a Better Life," emphasizes the need to focus not just on dietary intake, but on the origins of the food we consume. Leading organizations in India are stepping up with innovative solutions to bridge the nutrition gap and help people lead healthier lives.

Nutrition Begins in the Soil

Shashi Kumar, CEO and Co-founder, Akshayakalpa Organic, says, “National Nutrition Week is a reminder that nutrition is not just about what we eat, but how that food is grown. This year’s theme, ‘Eat Right for a Better Life,’ makes us reflect on where nourishment really begins. At Akshayakalpa Organic, we have always believed that nutrition doesn’t start in the kitchen, it starts in the soil. When soil is alive, healthy, and free from chemicals, the food that grows from it is naturally nutrient-rich, building stronger people and a healthier planet."

Shashi Kumar explains that regenerative farming practices have transformed the nutritional value of the food grown on their farms. Soil carbon levels have improved from 0.5% to 2.4%, enhancing fertility and nutrient density. According to him, “when we restore soil health, we restore nutrition."

Despite such progress, India still faces a significant nutrition gap: 73% of Indians are protein deficient, and only 10% meet their daily protein requirements. To address this, the brand recently launched High-Protein Paneer, an organic, nutrient-rich source of protein suitable for everyday diets. Continuous R&D and innovative product development are central to their mission of bridging the nutrition gap sustainably.

Innovation for Balanced Nutrition

Tata Consumer Products believes this year’s theme for National Nutrition Week, ‘Eat Right for a Better Life,’ highlights the importance of balanced nutrition for health and wellness. At Tata Consumer Products, the approach to nutrition is embedded in the innovation strategy. Their Nutrition Policy is grounded in nutrition science with comprehensive guidelines for ingredients, nutrients, and claims.

Tata Consumer Products is strengthening its Health & Wellness portfolio to make nutrient-rich foods affordable and accessible. Their offerings include:

Tata Sampann Easy Cook Range – Ragi atta and Kabuli chana

Tata Salt Functional Range – iron-fortified, added zinc, lower sodium options

Organic India Supplements – extensive health and wellness range

Tetley Green Tea enriched with L-Carnitine – supporting fat metabolism

Tata Soulfull Products – no maida rusk, oats with millets, and sugar-free muesli

These innovations empower consumers to make better dietary choices and achieve a balanced diet that suits diverse needs.

Bridging Nutrition Gaps for a Healthier Future

Both brands highlight a critical point: nutrition is a combination of quality food sources and thoughtful innovation. While Akshayakalpa focuses on restoring soil health to naturally enhance nutrient density, Tata Consumer Products brings science-backed, affordable solutions to households across India.

Kumar concludes, “Organic is not just farming; it is how we bridge the nutrition gap for a healthier future."

Together, these efforts represent a broader movement in India to ensure that “eating right" starts from the ground up, combining sustainable agriculture with accessible, nutrient-rich products to create a healthier nation.