5 Vitamins – we all should have in bundle

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In today’s health-conscious era, all of us are well aware of the importance of proteins, carbohydrates, minerals, vitamins, and fats in our life. Still, due to the hectic routine of our daily lives, cravings for different foods, and temptation for junk has made us ignore the worth and consumption of it. 

Compared to carbohydrates, proteins, and fats, minerals and vitamins are those essential micronutrients that are required in smaller quantities. Micronutrients do not add calories. As the name suggests, vitamins are “vital” for us. When our body fails to absorb an adequate quantity of these micronutrients, the disease may occur. They act as cofactors in numerous processes and form an integral part of many enzymes that are important for the normal functioning of the body. Hence it is crucial to have a fair knowledge about vitamins, and the daily requirements of vitamins in the human body. 

Vitamins are found naturally in numerous foods that we consume and are also found in supplements. Generally, a well-balanced diet is sufficient to provide the daily vitamin intake for most of us, but some may require taking supplements. In such cases, it is important to know how much is required and how it should be consumed. The best and quick solution for this is to seek the best dietitian online consultation, who will guide you all about vitamins.  The dietitian will suggest simple and easy ways to have the required intake of vitamins. 

Let’s discuss the 5 most important vitamins required in our day-to-day life.

Vitamin D:

About Vitamin D

Vitamin D is also known as the sunshine vitamin as it is produced in the skin in response to the sunlight. It’s quite imperative to have complete information about Vitamin D. As this vitamin circulates in the bloodstream, it helps in calcium absorption which in turn helps for the strengthening of bones and teeth. It is also important for the development and normal functioning of organs in the body. Therefore one should not ignore the nutritional value of Vitamin D considering it as just a micronutrient. The amount of vitamin D that is required each day varies by age. 

Causes of Vitamin D Deficiency

The deficiency of Vitamin D means that the body does not have enough amount of Vitamin D. The causes of Vitamin D Deficiency are a few like age – the skin’s ability to produce Vitamin D reduces with age. Celiac or Crohn’s Disease – as these do not allow the intestines to absorb enough amounts of Vitamin D. Liver or Kidney Disease – these diseases reduce the number of enzymes required to convert Vitamin D in a form that is absorbed by the body. Vitamin D deficiency symptoms are weak bones, aches and muscle weakness, fatigue, depression, and hair loss. 

Sources of vitamin D

Unlike other vitamins, the main source of Vitamin D is not food, rather it’s the Sun, and that’s why it’s known as the sunshine vitamin. The ultraviolet rays from the sun help our body in the production of Vitamin D. For this, the skin should be exposed to the sun for at least 10 to 15 minutes three days per week is sufficient. Sun during the daytime can be quite harsh and may cause sunburn, hence it’s recommended to go for a morning walk to have enough sun time. Though it’s the main source, the sun is not the only source of Vitamin D. Vitamin D foods naturally contain this vitamin, such as egg yolks, seafood, and mushrooms. Other foods that are fortified with vitamin D, such as soy milk, orange juice, cereals, and dairy products. Apart from these natural sources, one can also opt for Vitamin D tablets, only after consulting a dietitian.

Health Benefits of Vitamin D

There are many health benefits of Vitamin D. It helps in boosting immunity, removes depression, weight loss, improves the functions of the heart, and majorly helps in the strengthening of muscles and bones. It also aids in regulating other cellular functions of the body. Vitamin D has antioxidant, neuroprotective, and anti-inflammatory properties that help in brain cell activity, muscle function, and support immunity. Especially in these trying times of Covid-19, when it’s recommended to be at home, the consumption of Vitamin D supplement becomes imperative, nevertheless, it should be done only after having an online dietitian consultation

Vitamin C

About Vitamin C

For a decade, Vitamin C has received a great deal of consideration, and no doubt with a good reason. A level of Vitamin C is an indicator of good health. Therefore it is quite important to know all about Vitamin C. Vitamin C is also known as ascorbic acid. Vitamin C is generally associated to help with cold, but apart from it has many other important functions in our body. This is required to form cartilage, blood vessels, muscle, and collagen in bones. It also aids in the healing process of the body. 

Causes of Vitamin C Deficiency

The lack or deficiency of Vitamin C in the body arises due to the lack of an adequate amount of vitamin C in the diet. In due course of time, the lack of vitamin C means that no new collagen can be created. This further leads to the breakdown of body tissues and thus hampers the repair of the body. The causes of Vitamin C deficiency may be due to a limited amount of diet that does not include fruits and vegetables, maybe due to some gastrointestinal conditions or some types of cancer, also due to active and passive smoking. The vitamin C deficiency symptoms are such as muscle and joint pains, weakness, nosebleeds, poor healing of wounds, splitting hair, dry skin, and tooth loss, small red or blue bruises on the skin. 

Sources of vitamin C

Vitamin C sources are found in a wide variety of vegetables and fruits. Vitamin C foods are such as broccoli, bell peppers, and cauliflower. Vitamin C fruits are such as orange, kiwifruit, lemon, papaya, and tomato. The daily recommended allowance of Vitamin C varies according to gender, age, and lifestyle choices. Vitamin C tablets or supplements may be required when the body doesn’t get an adequate amount of Vitamin C. It can be supplemented through an IV or can be taken orally based on the doctor’s advice. 

Health Benefits of Vitamin C

A vitamin C-rich diet is an essential step towards the prevention of disease and maintains good health. The health benefits of Vitamin C are that it prevents hair fall, improves heart function, and manages high blood pressure, protects against cancer, strengthens the immune system, and prevents hair fall.  It also helps to absorb iron from food. 

Folic Acid

About Folic Acid

Folate is a natural Vitamin B, the artificial form of this folate is known as Folic acid. Folic acid’s role play is important in various stages of our life. Folic acid is generally recommended while we are sick with any infection, have ulcers in the mouth, and mostly during pregnancy. This small red tab creates miracles for our bodies. It is useful in the development of the fetus, protects from infertility, and from any type of inflammation. To know more about Folic Acid, you can take the guidance of a dietitian to consume the right amount of folic acid. 

Causes of Folic Acid Deficiency

Folate is a type of water-soluble vitamin that dissolves in water and so the body is unable to store it. Lack or deficiency of Folic acid occurs when there is no presence of folate in the body. The causes of Folic Acid deficiency are diseases that affect the GI tract, diet low in folate-rich foods, excessive consumption of alcohol, and some medications too may lead to folate deficiency. The symptoms of Folic Acid deficiency are such as mouth sores, persistent fatigue, and shortness of breath, greying of hair, and swelling of the tongue.

Sources of Folic Acid

Folate is found in smaller quantities in many foods. The best sources of folic acid are found in many foods such as broccoli, green leafy vegetables, peas, kidney beans. Some breakfast cereals also are fortified with folic acid. Eat a nutritious diet that includes foods high in folic acids. The deficiency of it will lead to the intake of supplements. Doctors generally prescribe folic acid tablets for those women who are pregnant or wish to conceive. 

Health Benefits of Folic Acid

The health benefits of Folic acid are it helps to repair and maintain blood vessels, prevents folate deficiency anemia, and decreases the risk of some cancers, forming healthy red blood cells in the body. Most women are recommended to have folic acid in pregnancy, to prevent spina bifida or any other type of neural tube defects. Folic acid supplements are also recommended for people suffering from depression, high blood pressure, and stroke. But it is highly advisable to consume supplements of Folic acid after you have shared your health details with the dietitian during the Dietitian online consultation

Vitamin A

About Vitamin A

Vitamin A is also known as Retinol. Vitamin A is a fat-soluble vitamin that is stored in the body.  Vitamin A supports cell growth, helps in vision, and strengthens the immune system. It is important to know all about Vitamin A. It comes in many forms that are divided into two types; they are provitamin A in plants and preformed vitamin A found in animal products like dairy and meat. 

Causes of Vitamin A Deficiency       

A lack or absence of Vitamin A in the body arises due to an insufficient amount of Vitamin A in the diet. Over time, this may lead to severe health problems. The causes for Vitamin A deficiency are prolonged dietary deficit and by reduced transport or storage of Vitamin A and reduced absorption of Vitamin A due to the diseases of the gastrointestinal system. The symptoms of Vitamin A Deficiency are throat and chest infection, miscarriage, infertility, poor vision, dry skin, and delayed bone development and growth in children.

Sources Of vitamin A

There are two major groups of sources of vitamin A. The first group of vitamin A or retinol is found in animal products, such as cheese, liver, eggs, and fish. Another group is beta-carotene that is converted to form Vitamin A. Beta-carotene can be found in numerous vegetables and fruits. But one should remember that you have to eat more quantity of these sources compared to animal products. Vitamin A foods rich in beta-carotene are mango, apricots, papaya, spinach, carrots, and red peppers. A well-balanced diet that includes Vitamin A-rich foods is sufficient for an average healthy person, and may not have to consume vitamin A tablets

Health Benefits of Vitamin A:

Vitamin A is vital for healthy growth and development. Doctors generally recommend Vitamin A for eyes and overall eye health. The other benefits of Vitamin A are it helps to grow and repair skin helps in the functioning of the immune system and helps the function of kidneys, heart, and lungs by promoting the growth of healthy tissues and cells. During pregnancy, also helps in the development of the fetus. 

Vitamin K

About Vitamin K

Many of us may not have a complete idea or info about Vitamin K. Vitamin K helps the body by producing proteins required for healthy tissues and bones. It also creates proteins used for the clotting of blood. One of the prominent signs of Vitamin K deficiency is excessive bleeding. Vitamin K consists of two compounds Vitamin K1 and Vitamin K2. Vitamin K1 can easily be obtained from green leafy vegetables and Vitamin K2 from animal products like eggs, cheese, and meat. 

Causes of Vitamin K Deficiency

The causes of Vitamin K deficiency are diabetes, blocked bile duct, celiac disease, and severe kidney disease. The signs and symptoms of Vitamin K deficiency are such as excessive bleeding, osteoporosis, high blood pressure, deteriorates of dental health, kidney stones, prostate, and liver cancer. Bruising is one of the major signs of the deficiency of Vitamin K. 

Sources of vitamin K

The sources of Vitamin K are legumes such as soybeans, vegetables like spinach, cabbage, broccoli, kiwis, eggs, strawberries, avocados, and meat like liver.  Overall consuming a balanced healthy diet that includes Vitamin K-rich foods will suffice the daily intake of Vitamin K. Do not opt for Vitamin K tablets or supplements without consulting the dietitian. 

Health Benefits of Vitamin K

The benefits of Vitamin K include good heart health, as Vitamin prevents the mineral build-up in the arteries, which eventually helps the heart to pump the blood efficiently throughout the body and maintain the blood pressure. Studies have also suggested that it helps to improve memory in senior adults. It aids in bone health, as vitamin k improves bone density, reduces the risk of fractures, and maintains the strength of the bones. 

Mediflam: Consult Top Dietitian Online We generally get enough nutrients from a well-balanced diet. At times it is quite tempting to opt for supplements for these vitamins, but one should restrain themselves from popping a pill as a substitute of a nutritious diet. If you still notice the symptoms of vitamin deficiency, it’s imperative to seek guidance from the dietitian. In this techno-savvy world, this can be easily done by logging in to the Mediflam website, here you will find numerous top dieticians online, wherein all the credentials of the doctor are mentioned, choose and get in touch with one of time and get a quick and easy recommendation to achieve the daily intake of vitamins.


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Nikita

Nikita

A woman who tries to live by the philosophy of Hakuna Matata. A travel trade professional in the past and at present, a content writer by sheer coincidence. Discovered my knack to articulate thoughts, expression, research, or data into words, be it for travel, medical, technology, or emotional health. To put these contents in a simplified manner that resonates with the reader and ultimately unravels the purpose of the write-up. When not busy with writing, loves to hone my gardening skills.

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