Archive for the ‘Vitamins’ Category
When it comes to vitamin consumption, we usually focus on vitamin C as it is considered as the most important one which can protect our body. As it is not a wrong opinion, let me make it clear that there is another essential vitamin that all of us need badly. B vitamins are vital for almost all kinds of processes that a human’s body do. Among various benefits that we can get from B vitamins include:
- Body growth and development
- proper function of brain
- Good activity for enzyme
- Smooth formation of red blood cell
- Energy booster
When we consume B complex vitamins, then we will get eight important vitamins, which collaborate perfectly in boosting energy and mood. We are lucky that B complex vitamins are available in many kinds of foods and these essential water-soluble vitamins are easy to absorb. We find out that there are so many kinds of B vitamins like B1, B2, B6, B7, B8, B9 and B12. The last one mentioned was popular as “anti-depressed” vitamin as it contains high level of cobalamin.
B12 vitamin has vital function in adding red blood cells formation within human body. This vitamin is what everyone needs in DNA replication when there is a process of cell division. Another advantage that we can take from Vitamin B12 is an essential substance to maintain the balance of neurological health as well as boosting body’s performance in metabolism process. Taking B12 vitamin regularly will add body’s immune system enhance our body to be able in withstanding depression.
How we can get vitamin B12? The best sources include dairy products, eggs, and meats. For those who are in diet, they can just consume meats in proper amount without eliminating it. It is because of the importance of B12 for boosting body’s metabolism and immune system—as the core of healthy life.
Summer is here with all its delightful treats. Fruits; besides being pleasant-tasting, provide us with essential nutrients which are required during the hot summer season.
Watermelons – widely eaten during the summer, contain 92% water and is regarded as a high-Lycopene food which is essential for cardiovascular and bone health. It contains vitamin A and C, potassium and magnesium.
Mango – The king of all fruits, is an excellent source of vitamin C and A, beta carotene, fiber and iron. Mangoes are healthful for people suffering from acidity and the enzymes present aid easy digestion.
Grapes – They are believed to inhibit diseases like cancer, heart conditions and degenerative nerve diseases.
Berries – Phytochemicals in blueberries, blackberries and strawberries play a key role in boosting the immune system and safeguarding the body against cancer, heart diseases and circulatory problems. They are also known to increase blood flow to the skin.
Pineapple – The pineapple contains most of the vitamins and minerals including vitamin C, beta carotene, vitamin A and fiber. Also the enzyme ‘Bromelian’ which digests fats and proteins has anti- inflammatory properties which help in treating diseases like arthritis and carpel Tunnel syndrome.
Orange – This citrus fruit is high in potassium which helps to prevent muscle cramps during summer. Oranges also help to keep the body hydrated during summer.
Apricots – They are packed with iron, vitamin C, beta carotene, potassium and fiber. Apricots are also abundant in strong antioxidants. Other nutrients in apricots are good for eyesight and help to inhibit heart diseases.
Most of us are aware that vitamins are obtained from the food that we consume. However, we seem to be in a bad need of additional vitamins and minerals these days because of free radicals around us. This is the time when we need additional supplement for fulfilling our bodies’ need of vitamins and minerals. Vitamins are the main energy sources. We can just skip consuming proteins, fats or carbohydrates though we still need them. But if we have no adequate vitamins intake, then our body cannot process metabolism and other important processes that our bodies required.
We have to consume important vitamins such as vitamin A, vitamin B vitamin, vitamin C, vitamins D, vitamin E, and definitely vitamin K. It is wise to consume them daily in form of supplements which are sold on drug stores. Yet, we have various choices when it comes to vitamins groups. They are categorized as water-soluble and fat-soluble. As the name implies, you have guessed it right that the first category is the one which is dissolved in water. It means, when a human’s body has done its metabolism process, there will be expelling process of the unused vitamins through the urine.
The second category of vitamin is hard to get rid off from a human’s body. For example, when you ingest too much of fat-soluble vitamins, your body is hard for getting rid of the vitamin’s excess. It has strong tendency of toxic which can be harmful for your body. So, it is best to have recommended allowance of dietary from your doctor or other medical experts so that you know that you get adequate vitamins amount without taking high amounts dangerously.
There are several liquid formulations of vitamins and minerals which are available these days, and you can just choose which ones that suit best for your body condition. Most of those liquid multivitamins were made from thorough researches and they are composed of the strictly selected, finest substances. You should make lots of comparisons before choosing one because you should avoid the risk of choosing wrong kinds of multivitamins.
Everyone knows the saying, ‘An apple a day, keeps the doctor away.’ Apple is a crunchy and pleasant tasting fruit which most people enjoy eating and it is known to be very healthy for our body. You are one big apple lover, then this article may interest you because we shall see the nutritional facts and health benefits one can get after eating an apple.
A normal-sized apple possesses:
Protein: 0.47 gm
Fiber: 4.4 gm
Vitamins in an apple:
Following is a list of vitamins that are found in apple while some are present in very low amount:
Vitamin B1 (thiamine) – 0.031 mg
Folate – 5 mcg
Vitamin A – 98 IU
Vitamin B2 (riboflavin) – 0.047 mg
Vitamin C – 8.4 mg
Vitamin B5 – 0.111 mg
Vitamin K – 4 mcg
Vitamin B6 – 0.075 mg
Niacin – 0.166 mg
Vitamin E – 0.33 mg
Minerals in apple:
Following is a list of minerals that are found in apple while some are present in very low amount:
Calcium – 11 mg
Iron – 0.22 mg
Manganese – 0.064 mg
Zinc – 0.07 mg
Potassium – 195 mg
Magnesium – 9 mg
Copper – 0.049 mg
Phosphorus – 20 mg
Sodium – 2 mg
Health benefits that apple has to offer:
Apple is rich in pectin, soluble fibers that do many good things in our body. There are many healthy facts about apples and some of them include:
- Apple is good for your heart.
- It gives you whiter and brighter teeth removing the stains on your teeth dye to its crunchy property and also by stimulating increased salivary secretion.
- Protects you from different types of cancers.
- Protects you from brain diseases such as Parkinson’s and Alzheimer.
- Minimizes the risk of diabetes.
- Controls cholesterol levels.
- Reduces the risks of gall stones.
- Good for digestive system.
- Improves immunity.
- Acts as a detoxifier of the liver.
- Aids in weight loss.
There are so many more health benefits and this is why you should definitely include apple in your daily diet.
Meat has for centuries been one of the most served foods on our tables; if you don’t overeat meat can be good for you. If you go for lean meat in your diet, you will have most and only benefits from its consummation. Meat is packed with essential nutrients, such as proteins, minerals, vitamins and fats. Proteins are good for your bones and muscles, meat proteins are best for those who exercise.
Vitamins in meat include vitamin A and Vitamin D and also Vitamins from the group B known as B complex, (B 1, B 2, B 3, B 5, B 6, and B 12). Vitamin A, fish meat is best source of this vitamin, is good for your eyes it also helps for your bones and tooth health and density, Vitamin A keeps your skin healthy and good looking it also helps prevent infections.
The B complex vitamins are water – soluble vitamins, each vitamin from the group has different function and benefit to your health. Vitamin B complex main and primary benefit is conversion of the food you consume into energy. You will need Vitamins B for the formation of red blood cell. Vitamins from the group B are also good for your central nervous system and help maintain good mental health.
Vitamin D helps absorb calcium and potassium which are essential for healthy bones and muscles. Vitamin D helps prevent osteoarthritis and fight inflammation. Sources of this vitamin are foods and the sun.
Vitamin K is found in animal organs such as liver, heart and kidneys, it is fat soluble vitamin and helps prevent blood clotting, it is also known that Vitamin K is a factor in bone growth and bone density; it is especially good for elder persons, and helps in the treatment of many diseases.
Micronutrients are called micronutrients due to the fact that only minute amount of these are essential for the body. These are very important for the growth, development and overall performance of the body. At cellular level, these micronutrients are required for the synthesis of hormones, enzymes and other vital substances. When these micronutrients are not consumed as required, the consequences may be severe.
Micronutrients and their importance:
Micronutrients include trace elements, organic acids, macrominerals and vitamins. They are important for:
Calcium: Bones, muscles, metabolism
Chloride: Acid/base balance, fluid regulation, impulse transmission in neurons
Magnesium: Nuclear material, ATP production, brain fluid, enzymes
Phosphorus: Nuclear material, ATP production, bone, enamel of the teeth, cellular structures
Potassium: Impulse transmission in neurons, muscles, osmotic balance
Sodium: Blood pressure, osmotic balance, importance cellular activities
Iron: Blood cells, oxygen transport, muscle cells
Sulphur: Proteins and co-factors, metabolism
Acetic acid, Citric acid, Malic acid, Lactic acid Taurine and Choline are the organic acids that have certain important role in the body.
Vitamin A (retinol): Visual cycle, reproduction, growth, epithelial tissue maintenance, metabolic functions.
Vitamin B complex: Nervous tissue, ATP and NADP, proteins, important co-enxymes
Vitamin C (Ascorbic acid): Collagen formation, connective tissue, anti-oxidants
Vitamin D: Calcium regulation.
Vitamin E (tocopherol): Anti-oxidants, muscles strength
Vitamin K: Blood clotting
Boron, Chromium, Fluoride, Manganese, Molybdenum, Selenium, Zinc, Cobalt, Copper and Iodine are important trace elements that should be taken in diet in small amount. Deficiency of iodine leads to thyroid gland abnormalities.