Health Related discussions with chatGpt

Question:
Which part of chicken meat most beneficial for health? And what are health significance of various parts (benefits & harmful)?

When it comes to chicken meat, the healthiness of each part depends on several factors like fat content, protein levels, vitamin/mineral content, and how it's prepared. Here's a breakdown of the common parts of chicken and their health significance:

🥇 Healthiest Part: Chicken Breast

🔹 Chicken Breast (Skinless)

Benefits:
- High in lean protein (about 31g per 100g)
- Very low in fat (~3.6g per 100g if skinless)
- Rich in B vitamins, especially niacin (B3) and B6
- Good source of selenium and phosphorus
Drawbacks: Can be dry if overcooked; less flavorful without skin
Best For: Weight loss, muscle building, heart health

🦵 Chicken Thigh (Dark Meat)

🔹 Chicken Thigh (Skinless)

Benefits:
- Still high in protein (~25g per 100g)
- More flavorful due to higher fat content
- Contains iron, zinc, and more B2 (riboflavin) than breast
Drawbacks: Slightly higher in fat (~8-11g per 100g)
Best For: Balanced diets where flavor and nutrition are both considered

🍗 Chicken Drumstick

Benefits:
- Similar to thighs in nutrition: good protein + dark meat nutrients
- Slightly less fat than thighs but more than breast
Drawbacks: More connective tissue, can be greasy with skin
Best For: Active individuals, moderate-fat diets

🪽 Chicken Wings

Benefits:
- Contain protein, iron, and zinc
Drawbacks:
- Very high in fat, especially if skin-on or deep-fried
- Often associated with unhealthy cooking styles (fried, sauces)
Best For: Occasional indulgence, not for daily health meals

🩻 Chicken Skin

Benefits:
- Contains unsaturated fats, including some omega-6
- Adds flavor, helps retain moisture during cooking
Drawbacks:
- High in saturated fat and calories
- May raise cholesterol if consumed in excess
Best For: Occasional use or roasting, not daily intake

🦴 Chicken Bones (Bone Broth)

Benefits:
- Great for making collagen-rich bone broth
- Provides gelatin, minerals, and amino acids like glycine
Drawbacks: No protein or calories on their own; benefits depend on extraction via simmering
Best For: Gut health, joint support, hydration

🧠 Healthier Cooking Methods:

Best: Grilled, boiled, baked, steamed, air-fried
Limit: Deep-fried, heavily breaded, or drenched in sauces

🧾 Summary Chart:

Part	Protein	Fat	Health Level	Notes
Breast	⭐⭐⭐⭐	⭐	🔥 Best	Leanest, high protein
Thigh	⭐⭐⭐	⭐⭐	👍 Good	More flavor, more fat
Drumstick	⭐⭐⭐	⭐⭐	👍 Good	Middle ground
Wing	⭐⭐	⭐⭐⭐	⚠️ Limited	Tasty but fatty
Skin	❌	⭐⭐⭐	⚠️ Limited	High fat
Bones/Broth	⭐	❌	✅ Supportive	Collagen benefits

If you're optimizing for lean protein and heart health → go for skinless chicken breast.
If you're going for taste and micronutrients with moderation, thighs and drumsticks are excellent.

Want help pairing chicken parts with healthy recipes or diets (like keto, weight loss, or muscle gain)?

does spinning milk in mixi before drinking ease in digestion, become more nutritive

Great question! Spinning or blending milk in a mixi (mixer) before drinking is a common practice in some households, and while it doesn’t change the fundamental nutrition of milk, it can have some minor effects on digestion and mouthfeel.

🥛 What Happens When You Spin Milk in a Mixi?

Aeration
- Blending introduces air into the milk, making it frothy and lighter in texture.
- This can sometimes make the milk feel easier on the stomach, especially for those sensitive to heavy, thick milk.
Homogenization Effect (Minor)
- If the milk has some cream or fat layer, blending can help break it up and mix it evenly.
- This mimics a mild form of homogenization, improving texture and even distribution of fat.
Slight Temperature Increase
- High-speed blending can warm the milk a little, which may aid digestion for some, especially in cooler climates or for those with sensitive guts.

🧬 Effects on Digestion:

Effect	Outcome
Frothy texture	Easier on the stomach for some people
Better fat distribution	May help with fat digestion, especially if cream is mixed properly
Mild warming	Could slightly ease digestive load, especially for cold milk
No enzyme change	No effect on lactose or proteins – those remain the same

🧠 Nutritional Impact:

✅ No nutrient loss – Short blending doesn’t destroy vitamins or minerals.
❌ No nutrient gain – Blending doesn’t add anything nutritive on its own.
⚠️ Too long blending?
- Prolonged high-speed blending can slightly oxidize fats, especially in raw milk, but it's very minimal unless overdone.

✅ When Spinning Milk Can Be Beneficial:

You’re mixing in things like turmeric, almonds, cardamom, protein powder, dates, etc.
For kids or elderly who find regular milk too heavy
If using boiled milk that has a thick cream layer, spinning makes it more uniform
You enjoy the texture more (frothy milk feels smoother and “lighter”)

❌ When It Might Not Be Ideal:

Using non-chilled, unpasteurized milk and blending too long → may slightly promote bacterial activity
If you are lactose intolerant, spinning won’t help – you'd need lactase-treated milk or alternatives

🧾 Verdict:

Blending milk in a mixi:

✅ Improves texture and sometimes digestibility
❌ Doesn’t change the nutritional value
👍 Helpful for mixing add-ins or dealing with heavy cream layers

If you want, I can also suggest some nutrient-boosting add-ins for milk depending on your goal (energy, digestion, sleep, muscle gain, etc).

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You said:

some common food rich in vit b12

Absolutely! Vitamin B12 (cobalamin) is essential for nerve health, red blood cell formation, and DNA synthesis. It's mostly found in animal-based foods, so it’s especially important for vegetarians or vegans to monitor their intake or consider fortified options.

🧾 Common Foods Rich in Vitamin B12

🍖 Animal-Based Sources (Highest B12 Levels)

Food	Approx. B12 Content
Liver (especially beef liver)	🥇 ~70–85 µg per 100g (super high!)
Shellfish (clams, oysters, mussels)	~10–98 µg per 100g
Sardines	~8–9 µg per 100g
Tuna, Salmon, Mackerel	~2.5–5 µg per 100g
Beef (muscle meat)	~2–3 µg per 100g
Eggs (especially yolk)	~1.1 µg per 2 eggs
Milk & Dairy (whole milk, yogurt, cheese)	~0.5–1.5 µg per 250ml / 100g

💡 Daily Recommended Intake for Adults:
~2.4 µg/day (more for pregnant/lactating women)

🧀 Dairy Products

Milk (250ml): ~1 µg
Cheese (100g, e.g. Swiss): ~2–3 µg
Yogurt: ~0.9–1.4 µg per 100g

🍳 Eggs

Mostly in the yolk
~0.6 µg per large egg

🧂 Fortified Foods (especially for vegetarians & vegans)

Food	Fortification B12 (check label)
Fortified breakfast cereals	2–6 µg per serving
Nutritional yeast (fortified)	~4–8 µg per tablespoon
Fortified soy or almond milk	~1–3 µg per cup
Vegan meat substitutes	Varies (~0.5–3 µg per 100g)

🌱 Plant-Based Foods?

Naturally, plants don’t contain B12 unless they’re fortified or fermented with bacteria that produce it.

So don’t rely on seaweed, mushrooms, or spirulina unless explicitly fortified – they have analogues, not active B12.

🧠 Bonus Tips:

Cooking doesn't destroy B12 easily, but boiling may cause some leaching into water – better to grill, bake, or steam.
If you have absorption issues (e.g. low stomach acid, aging, certain medications), you might need B12 supplements or injections.

Want a list of simple high-B12 meal ideas (veg or non-veg)? I can whip that up too.

===================================

You said:

does making atta with curd increase vit b12 in it? Or does itly dosa make from fermented rice-urad dal contains vit b12?

Excellent and very relevant questions! Let's break both down — these touch on the relationship between fermentation and Vitamin B12 production.

🥣 1. Does making atta (dough) with curd increase Vitamin B12?

🔍 Short Answer:

Not significantly.
Adding curd (which does contain some B12) to atta doesn’t increase the B12 in the flour itself — but the dough may retain a small amount of B12 from the curd if it's not cooked at high heat for too long.

✅ What Happens:

Curd is a source of B12 (~0.4–0.9 µg per 100g).
Mixing curd into dough may transfer some of that B12.
But cooking (like making rotis) will likely destroy much of it, as B12 is heat-sensitive, especially over 100°C for prolonged time.

🧠 Verdict: Adding curd may slightly enrich the dough before cooking, but once you cook it (e.g., chapati, paratha), most of the B12 is lost.

🍛 2. Does fermented dosa/idli batter (rice + urad dal) have Vitamin B12?

🔍 Short Answer:

Yes, small amounts — but only if the right microbes are present.

✅ What Happens During Fermentation:

When you ferment dosa or idli batter, lactic acid bacteria and wild yeasts grow.
Some strains of bacteria can produce trace amounts of B12, like:
- Lactobacillus plantarum
- Propionibacterium freudenreichii (in specific fermentation)
Studies (esp. in South Asia) show fermented foods like dosa/idli may contain tiny amounts of active B12.

🍽️ But:

Amounts are usually low (in micrograms per 100g) — not enough to meet full daily needs
Not all homemade batters will generate B12 unless specific B12-producing microbes are present and conditions are ideal
Cooking dosa/idli reduces B12 slightly, but steaming (idli) may preserve more than frying (dosa)

🧠 Verdict:
Yes, idli/dosa batter can contain small but real amounts of Vitamin B12 due to fermentation. It's a helpful B12 source in plant-heavy diets, but not enough on its own to avoid deficiency — especially for strict vegetarians.

📌 Summary:

Practice	B12 Benefit	Notes
Mixing curd in atta	⚠️ Very little	Cooking destroys most B12
Fermented dosa/idli batter	✅ Small amount	Fermentation may generate B12
Eating fermented food raw (e.g., dosa batter)	⚠️ Not safe	Risk of foodborne illness
Relying solely on fermentation for B12	❌ Risky	Supplementation/fortified foods recommended for vegetarians

If you're vegetarian and looking to boost B12 naturally, I can suggest:

A weekly plan combining fermented foods + fortified ones
Or low-dose supplements that won't overwhelm the system

Want a simple guide for that?

does home made curd contaim vit b12? what about milk?

Yes! Both homemade curd and milk contain Vitamin B12 — and they're actually two of the most reliable natural sources of B12 for vegetarians.

Let’s break it down:

🥛 Milk and Vitamin B12

✅ Yes, milk (especially cow’s milk) is a good natural source of Vitamin B12.
Average B12 content:
- Cow milk: ~0.4 to 0.9 µg per 250 ml (1 cup)
- Buffalo milk: Similar or slightly higher
Easily absorbed (especially in its natural form)

🔎 So drinking 2 cups of milk daily gives ~0.8–1.8 µg — a big chunk of your daily requirement (2.4 µg).

🍶 Homemade Curd and Vitamin B12

✅ Yes, homemade curd contains Vitamin B12, mostly from the milk it was made from.
Some bacteria used in curd fermentation (like Lactobacillus species) can even help retain or slightly increase B12 during fermentation.
B12 content in curd:
- ~0.4–1 µg per 100g (depends on milk type, fermentation time, temperature)

🧠 Homemade curd made from fresh cow milk, fermented naturally, can retain or enhance the B12 slightly — especially if fermented at mild temps (not overheated).

✅ Bonus: Fermentation May Help Absorption

Curd has live probiotics that:
- Improve gut health
- Help in better absorption of B12
So even if the B12 level is similar to milk, curd may offer a better bioavailability for some people.

🧾 Summary Table

Product	B12 Content (approx.)	Notes
Cow Milk (250ml)	0.4–0.9 µg	Great for vegetarians
Homemade Curd (100g)	0.4–1.0 µg	May enhance absorption
Buffalo Milk	Similar, sometimes slightly more	Richer, higher fat
Fermented Milk (lassi, buttermilk)	Similar B12	Retains B12 if not heated post-fermentation

⚠️ Watch out:

Boiling milk doesn't destroy B12 unless boiled for long (>10 minutes)
Curd left too long in very warm conditions might over-ferment, leading to acidification and some B12 degradation

So yes, if you’re vegetarian and regularly consuming homemade curd and milk, you’re getting a decent amount of natural B12.
If you'd like, I can suggest a full day's vegetarian meal plan that covers B12 and other essentials like iron and calcium.

does packet milk like amul tazza, amul gold, mother diary, red cow milk contain vit b12 like fresh cow/bufflow milk?

Yes, packet milk brands like Amul Taaza, Amul Gold, Mother Dairy, Red Cow, etc., do contain Vitamin B12, much like fresh cow or buffalo milk — but there are a few nuances based on processing.

🥛 Vitamin B12 in Packet Milk – What You Need to Know:

✅ Present in All Dairy Milk (Fresh or Packaged)

Vitamin B12 is a naturally occurring nutrient in milk — so as long as the milk is from a cow or buffalo, the B12 is inherently present, whether it’s:
- Fresh from a dairy
- Pasteurized and packaged
- Toned, full cream, or standard

🔬 Effect of Processing (Pasteurization, Homogenization)

Process	Impact on B12
Pasteurization (heating to ~72°C for 15s)	✅ Minimal loss (~5–10%)
Boiling at home	⚠️ Slightly higher loss if prolonged
Homogenization	✅ No impact on B12
Ultra-High-Temp (UHT)	❌ Slightly more loss, but still retains a good amount (~70–90%)

So brands like Amul Taaza (toned milk) or Mother Dairy (standardized milk) retain most of the B12.

📦 Breakdown by Type (Approx. B12 Content per 250 ml)

Milk Type	Brand Examples	B12 (µg)	Notes
Full cream	Amul Gold, Mother Dairy Full Cream	~0.8–1.2	Higher fat, more fat-soluble vitamins
Toned/Double Toned	Amul Taaza, Mother Dairy Toned	~0.4–0.9	Lower fat, still good B12
UHT long-life milk	Amul Taaza (UHT), Nestle a+	~0.3–0.7	Slightly less due to high heat
Buffalo milk	Red Cow, Local dairy brands	~0.9–1.3	Naturally richer in B12 and fat

🧠 Most packet milk gives you 15–35% of your daily B12 need per glass (250ml).

🧾 Summary:

✅ Yes, packet milk contains Vitamin B12, similar to fresh milk
⚠️ Minor losses during processing, but still a reliable source for vegetarians
💡 Full cream versions have slightly more, but toned milk is still very beneficial

If you're having 2 glasses of packet milk daily + some curd or paneer, you're covering a major chunk of your B12 needs — especially useful if you're vegetarian. Want a quick chart comparing dairy products by B12 + protein content?

does branded milk power eg anulya, amul milk powder, britannia contains vit b12? Does bread (of atta, maidha, multigrain) source of vit b12?

You're asking great, practical questions — let's break them down one by one.

🥛 1. Does branded milk powder (Anulya, Amul, Britannia) contain Vitamin B12?

✅ Yes, they do — but depends on the type.

🔍 Most milk powders (whether full cream or skimmed) retain some B12, as B12 is fairly heat-stable during drying, but some losses do occur.

Brand/Type	Contains B12?	Notes
Amul Spray (infant)	✅ Yes	Often fortified; suitable for babies
Amulya Dairy Whitener	✅ Yes	Made from milk solids; contains natural B12
Amul Skim Milk Powder	✅ Yes	Retains some B12, lower fat
Britannia Milk Powder	✅ Yes	Contains milk solids; retains B12
Nestlé EveryDay, Nandini, etc.	✅ Yes	Similar profile

💡 Full cream powders usually retain more B12 than skimmed ones, but both contain useful amounts.

🧾 Typical B12 Content in Milk Powder:

~0.4 to 1.0 µg per 100g
You'd get a decent B12 boost if you consume it in adequate quantity (like in tea, coffee, or reconstituted milk)

🍞 2. Does bread (atta, maida, multigrain) contain Vitamin B12?

🔍 No — not naturally.

Bread made from wheat flour (atta or maida) or multigrain mixes does not contain B12 by default.

❗BUT — Some breads are fortified with B12 (mostly outside India, like in the US/UK). In India, **most local and branded breads are not fortified** unless labeled clearly.

Bread Type	Contains B12?	Notes
Regular white bread (maida)	❌ No	Not a B12 source
Whole wheat bread (atta)	❌ No	No natural B12
Multigrain bread	❌ No	Nutrients depend on grains, but no B12
Fortified breads (if labeled)	✅ Yes	Check the back label carefully

🧠 Even yeast used in bread baking does not contribute meaningful B12 unless it's a fortified nutritional yeast.

🧾 Summary:

Item	B12 Present?	Approx. Content (per 100g or serving)	Notes
Amulya / Amul Milk Powder	✅ Yes	~0.5–1 µg	Natural from milk solids
Britannia Milk Powder	✅ Yes	Similar	Good for vegetarians
Regular Bread (atta, maida)	❌ No	None unless fortified	Check labels
Multigrain Bread	❌ No	None unless fortified	Even if healthier, no B12

🧠 Takeaway:

Milk powder = ✅ Good source of natural B12, especially when consumed in decent quantity
Bread (atta/maida/multigrain) = ❌ Not a B12 source unless explicitly fortified

Want help identifying Indian foods that are naturally rich or fortified in B12 for a vegetarian or low-meat diet? Happy to build a list or sample diet plan!

============================

Question:

Some nutrients that are only present in non-veg, diary but missing/deficient in veg eg vit b12, ...?

Good question! There are indeed certain nutrients that are either absent, extremely low, or less bioavailable in vegetarian/vegan diets, especially when excluding dairy and eggs (i.e., going fully plant-based). Here are some key ones:

✅ Nutrients Found Primarily or Abundantly in Animal Products:

1. Vitamin B12 (Cobalamin)

Absent in plant foods unless fortified.
Essential for red blood cell production, neurological function.
Deficiency → anemia, fatigue, nerve damage.
Found in: Meat, fish, eggs, dairy.
Veg source? Fortified foods or supplements.

2. Creatine

Found only in meat and fish.
Important for muscle energy metabolism and brain function.
Vegans may have lower muscle creatine stores, potentially affecting high-intensity performance.

3. Carnosine

Antioxidant and buffer found in muscle tissue.
Absent in plants.
May improve muscle performance, brain function.
Synthesized in body, but levels may be lower in vegans.

4. Taurine

Found in meat and seafood.
Important for brain, eye, heart function.
Body makes some, but dietary intake boosts levels.
Very limited in plant foods.

5. Heme Iron

Found in animal flesh.
Much more bioavailable than non-heme iron from plants.
Plant iron is harder to absorb and affected by phytates (antinutrients).
Vegans may need 1.8× more iron intake to compensate.

6. Vitamin D3 (Cholecalciferol)

Best sources are animal-based (fish liver oil, egg yolk, dairy).
D2 (from plants/fungi) is less effective at raising blood levels.
Sunlight helps, but supplementation may still be needed, especially in winter or darker skin.

7. Omega-3s – EPA & DHA

Found in fish (especially fatty fish).
Critical for brain, eye, and heart health.
Plant omega-3 (ALA) can convert to EPA/DHA, but inefficient (often <10%).
Algae oil is a vegan DHA/EPA source.

8. Vitamin A (Retinol)

Preformed vitamin A (retinol) is only in animal products (liver, eggs, dairy).
Plants have beta-carotene, which the body must convert (low efficiency in some people).
Some may not convert enough → risk of deficiency.

9. Zinc

Present in plants but less bioavailable due to phytates.
Animal sources (meat, shellfish) are better absorbed.
Vegetarians often have lower zinc levels unless well planned.

10. Calcium

Found in dairy in easily absorbable form.
Some plant sources have calcium (e.g., tofu, greens), but oxalates/phytates reduce absorption.
Can be met via fortified plant milks or supplements if dairy is excluded.

⚠️ Potential Risk of Deficiency in Veg Diets:

Choline: Found in eggs, liver; important for brain and liver.
Iodine: Variable in plants; mostly in dairy, seafood. Seaweed helps, but must be managed due to excess risk.
Selenium: Found in animal products and Brazil nuts. Soil content affects plant-based selenium.

Would you like a table summary or a checklist format? Also, are you including eggs and dairy, or strictly plant-based?

yes please

Awesome! Here's a clean table summary of the key nutrients that are abundant in animal-based foods but are low, absent, or less bioavailable in vegetarian/vegan diets:

🌱 Nutrient Comparison: Veg vs Non-Veg Sources

Nutrient	Role / Importance	Animal-Based Sources	Plant-Based Status	Veg-Friendly Alternatives
Vitamin B12	Nerves, red blood cells, DNA synthesis	Meat, fish, eggs, dairy	Absent (unless fortified)	Fortified foods, supplements
Creatine	Muscle & brain energy	Meat, fish	Absent	Synthesized in body, but lower levels
Carnosine	Antioxidant, muscle performance	Meat	Absent	Synthesized, but lower in vegans
Taurine	Heart, eyes, brain function	Meat, seafood	Absent	Synthesized in body; no known plant form
Heme Iron	Oxygen transport, energy	Red meat, poultry, fish	Only non-heme (less absorbed)	Vit C boosts plant iron absorption
Vit D3	Bone health, immunity	Fatty fish, egg yolk, dairy	D2 in plants (less effective)	D3 from lichen (vegan supplement)
EPA & DHA	Brain, heart, anti-inflammatory	Fatty fish	ALA in flax/chia → low conversion	Algae-based DHA/EPA supplements
Vitamin A	Vision, immune system	Liver, eggs, dairy	Beta-carotene → poor conversion in some	High-carotene veg, but monitor intake
Zinc	Immunity, healing	Meat, shellfish	Lower absorption due to phytates	Soaked legumes, fortified foods
Calcium	Bone, nerve, muscle	Dairy	Varies; absorption issues	Fortified plant milk, tofu, leafy greens
Choline	Brain & liver function	Eggs, liver, fish	Low in most plants	Cruciferous veg, soy, quinoa (modestly)
Iodine	Thyroid hormone production	Fish, dairy	Low unless iodized salt or seaweed	Iodized salt, controlled seaweed intake
Selenium	Antioxidant, thyroid	Meat, eggs, seafood	Depends on soil	Brazil nuts (very high), grains

🧾 Notes:

Some nutrients can be synthesized by the body, but not always at optimal levels in veg diets.
Deficiencies can take months or years to appear, depending on reserves.
Supplementation is often the safest route for B12, DHA/EPA, Vit D, etc.

Let me know if you'd like a printable checklist, a vegan-friendly supplementation plan, or a breakdown based on your current diet (e.g. lacto-vegetarian, ovo-vegetarian, etc).

Blog - Mohit Kumar Gupta

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