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Nutrition Science Blog

How Much Fruit to Eat Daily?

Nov 30, 2019

Diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.

Or as my mentor Dr. Michael Greger puts it, one of the least controversial statements in all of nutrition is that fruits and vegetables are good for you. But how much fruit to eat?

Most of my patients tell me during their first consultation that they know fruits are very healthy, and they make sure to eat fruits at least... once or twice a week. Is this enough? Can a large...

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Fruits Before Food or After Food?

Nov 27, 2019

Have you been warned by someone not to eat fruits after food? Or that mixing fruits with food will cause digestive issues like acidity and gas? Let's find out how true these ideas are.

Human beings have evolved from frugivorous apes, and we are fruguvorous animals ourselves. This means that our digestive system has evolved to thrive on a primarily fruit-based diet with other whole plant foods. Studies assessing microscopic wear and tear patterns on archeological tooth samples and studies...

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Seven Ways Your Food Choices Can Help Save Planet Earth on World Environment Day

Jun 05, 2019

Happy World Environment Day!

Throughout evolution, our food choices have only had an impact on our immediate surroundings. But globalisation of food comes with a massive environmental impact. Did you know that the food you eat is likely a leading contributor to climate change, species extinction, and environmental destruction, apart from just the leading causes of death such as heart disease and strokes?

Here are seven ways in which your food choices can save (or destroy) Plant Earth....

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Life Hacks to Make You Feel Fresh All Day

Apr 03, 2019

Looking for Life Hacks to Feel Fresh All Day? Forget about coffee and chocolate, Dr. Achyuthan Eswar shows how to directly fix the root cause of tiredness and feel fresh and active all day, every day!

Did you, every one of our 200+ recipes on the 21 Day Plant-Based Kickstart are 100% Whole Food Plant Based, which means they contain zero oil and zero animal foods? One of the first signs that people notice, within just one or two days into the kickstart, is how fresh and...

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How to Solve Acid Reflux Without Medications

Mar 15, 2019

How to Solve Acid Reflux Without Medications? Learn about the number one cause of acid reflux and how you can easily eliminate it (plus why antacids don't solve the root cause of acidity)

Doctor's Note

When my mother tells me stories of my childhood, it would invariably involve one about how I couldn't tell when I had eaten enough. Apparently, I would stuff myself with food and the only way she could find out if I had eaten enough was to check my tummy! My every memory of eating out at a...

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Sweet Corn Soup Recipe | Whole Food Plant Based Recipes

Feb 13, 2019

Sweet Corn Soup Recipe

Course: Breakfast, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 2 Servings


  1. 1/2 cup Sweet Corn Kernels
  2. 2 Spring Onions
  3. 2 1/2 cups Water
  4. 5 pods garlic
  5. 1/2 tsp Black Pepper Powder
  6. 1 Lemon
  7. 2 tbsp Sunflower Seeds Soaked overnight or at least for 5 hours
  8. 4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
  9. 2 tbsp Coriander leaves and Stems


  1. Take sweet corn kernels in a vessel with water and...
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Top Five Nitrate Containing Indian Foods to Reduce Blood Pressure

Dec 31, 2018

Did you know some vegetables have the ability to reduce blood pressure by up to 10 points within minutes of eating them?

This is because they contain nitrates that convert to nitric oxide in our body, which can stimulate blood vessels to relax and dilate! How cool is that!

Watch this video to learn about the top 5 Nitrate-rich Indian Foods to Reduce Blood Pressure.

PHC Lifestyle Clinic offers Plant-based Lifestyle Programs to Reverse Hypertension. Our physicians don't just give medications,...

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Pulihora Recipe | Kokum Rice Recipe | Whole Food Plant Based Recipes

Dec 30, 2018

Kokum Pulihora is the first dish to be wiped clean, in our feasts. Spicy and tangy, nobody can make out that it doesn’t have any oil, tamarind or red chili powder!

Kokum is a bright red, super tangy fruit that grows in the Western Ghats. It has many medicinal properties and can be used in place of tamarind in many recipes. Pulihora or Puliogare is popular South Indian dish, usually prepared with tamarind as the main ingredient.

Tamarind was in widespread use in Tamil Nadu, Andhra...

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Cheezy Popcorn Recipe | How to Make Popcorn with Popcorn Machine | Whole Food Plant Based Recipe

Dec 30, 2018

 Cheesy Popcorn Recipe for movie night!

Whole Food Plant Based Cheezy Popcorn Recipe

Course: Snacks
Cuisine: American Recipe
Prep Time: 5 minutes
Cook Time: 2 minutes
Servings: 2 cups

Equipment Required:

Air Popped Popcorn Maker Machine
Spray Bottle


1 tbsp Corn Kernels dried
1 tbsp Apple Cider Vinegar
1 tbsp Nutritional Yeast Powder


  1. Pour a few tsp of dried corn kernels into the air popped popcorn maker machine and turn it on. Within a minute or two, the corn will...
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Banana Chia Seed Smoothie Recipe | How to Make Smoothies | Whole Food Plant Based Recipes

Dec 30, 2018

Banana Chia Smoothie sounds exotic, but is super simple to make!

Whole Food Plant Based Banana Chia Smoothie Recipe

Course: Course 1: Raw, Juice & Smoothie, Snack
Cuisine: Raw Vegan Recipe
Prep Time: 10 minutes
Servings: 2 glasses


6 Yelakki Bananas / 3 Large Bananas
2 tbsp Chia Seeds
1/4 cup Date Syrup
1/4 cup Raisins
1/2 tsp Cinnamon Powder
1/4 tsp Pepper Powder


  1. Peel Bananas.
  2. Grind all ingredients together to get Banana Chia Seed Smoothie.
  3. Garnish...
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