Everything you need to know about Vitamins
Let us know the ABC’s of Vitamins and what vitamins are prescribed for daily consumption:
How many of you have heard the word vitamin deficiency in your life and how many of you actually know the actual meaning of it?
To understand the meaning of vitamin deficiency we need to understand the word Vitamin:
What are vitamins?
Let me explain it to you in very simple words. Vitamins are compounds of small quantities which are available in food items, and no I do not mean every food item. Vitamins are mainly found in the natural and organic growing food items like the fruits and vegetables.
Does your body produce vitamins by itself?
Now many of you might think, if our body needs Vitamins can’t it produce directly like air, blood and water? Well, the answer is no, the body does not produce vitamins by itself. For the human species to survive we need to produce our vitamins in the body by giving it the required amount in the food we consume; the body does not produce any vitamins.
How many types of Vitamins are actually there?
This is the most misunderstood question ever. There are not 26 types of Vitamin for every letter but only 13 and let me break it down for you.
Vitamin A: Important for Eye health, growth and development of the human body
Vitamin B1: It is important for breaking down the blood sugar
Vitamin B2: It is important for metabolism
Vitamin B3: It is important for cell growth
Vitamin B5: It is important for producing energy and hormone in the human body.
Vitamin B6: It is vital for the formation of red blood cells
Vitamin B7: It is vital for production of keratin
Vitamin B9: It is essential for making DNA and RNA
Vitamin B12: It is essential for keeping the nervous system healthy
Vitamin C: It has a lot of benefits the foremost being the immune strength.
Vitamin D: It is necessary for healthy bones.
Vitamin E: It is an antioxidant that stops s the widespread of diseases including inflammation
Vitamin K: It is essential for Blood clotting.
But do we actually need to consume all these vitamins on a daily basis?
The answer is No. Some of these vitamins are soluble and stay in the body for a longer period. Did you know excessive use of vitamins can also be harmful? Confused? Do not worry; we are here to help you out in the simplest way possible.
We all have friends and relatives in life who swear by their elaborate vitamin consumption routine. Their Vitamin C pills prevent them from getting colds and Vitamin D supplements help in boosting their moods. But did we ever think if this is just a placebo affect or if it actually works.
What are the only Vitamins that you need on a daily basis for optimal health?
The first one is definitely the A of Vitamins,
Vitamin A: Vitamin A supports a healthy immune system, reproductive system, cell health and vision. Because Vitamin A helps produce healthy cells, it also affects vital organ like the heart and lungs. Vitamin A comes in two forms, one is from animal based products and the other is from plant based products. Animal Products like dairy, meat and fish- especially liver have pre formed Vitamin A and the other type which is the plant based diet the Vitamin A is found in darkly colored fruits and vegetables like the carrots, broccoli, cantaloupe. This preformed Vitamin A after consumptions converts itself into tissues which our body can use.
Function: Cell Health and Vision
Source: Sea food, carrots, broccoli, cantaloupe, meat, etc
Women should consume: 770 micrograms per day
Vitamin E: We are constantly exposed to dangerous free radicals from air pollution, UV radiation, or even just walking to a cloud of cigarette smoke down the street. All of this is very harmful for our body and health and that is why it is so critical to have a steady supply of healing antioxidants to keep our cells from mutation or preventing from causing any chronic disease. That is where the Vitamin E comes in. Food with healthy fats like nuts, seeds and green leafy vegetables are high in Vitamin-E.
Function: Antioxidant that is required for cell growth.
Sources: Nuts, Seeds, Green leafy vegetables
Women should consume: 15 milligrams per day
Vitamin B9 or Folate: Folate is in the B vitamin group, and is crucial for everyone, not just the pregnant ladies as the misconception goes. It can assist in decreasing heart disease, and increase our cognitive abilities and cardiovascular health. Because folate is vital for the health of unborn babies, all women considering becoming pregnant need to ensure that they're taking in enough of it every day. Some of the best sources of folate come in the form of spinach, asparagus, and Brussels sprouts, not to mention, nuts, beans, dairy products, meat, seafood, and grains. If you know you’re not getting a ton of these in your diet, folic acid — the synthetic form of folate — is also available in vitamin B supplements and in multivitamins.
Function: Decreases heart disease
Sources: Nuts, beans, spinach, dairy products, grains, Brussels sprouts etc
Women should consume: 400 Micrograms of Folate per day.
Vitamin C: Ah, cold and flu season is here. The time when Vitamin C is flying off the shelves. While those packets of Energ-C and others like it may not prevent that cold, it may at least shorten it. It's also vital to forming collagen — the stuff that keeps your skin tight and your bones strong. Like vitamin E, vitamin C also contains powerful antioxidants. Unlike other animals, we humans can't make vitamin C, so we need to take it in every day. Oranges are of course great sources of vitamin C, but so are other citrus fruits like grapefruits and lemons, and vegetables like bell peppers and broccoli. To get the most vitamin C bang for your buck, enjoy your fruits and veggies raw. Because this vitamin is water-soluble, heating and cooking your food can decrease the amount of vitamin that your body can absorb.
Citrus smoothie for breakfast? Yes, please!
Function: Vitamin C liyo Immune system strong karo.
Source: Citrus fruits
Women should consume: 70 milligram per day
Vitamin B6: Feeling blue or just off? Make sure you're getting enough vitamin B6. Vitamin B6 helps the body make serotonin and nor epinephrine, which are chemicals that help the brain send signals. Not having enough vitamins B6 can lead to problems in the nerves, skin, and circulation. The jury is still out, but some research has linked taking a vitamin B6 supplement to improved PMS symptoms, so make sure you're getting enough every day. It’s found in legumes, vegetables, milk, cheese, eggs, and meat, but it's highest in fish, beef liver, organ meats, and starchy vegetables. Of course, if the sounds of organ meats make you queasy, there’s always a vitamin B supplement available.
Function: It is vital for a good nerve and skin health.
Source: Legumes, vegetables, milk, cheese, eggs, and meat
Women should consume: 1.5 milligrams per day.
Vitamin B12: Usually found in animal products, Vitamin B12 helps our bodies produce new red blood cells. Our bodies can store up to a couple years' worth of vitamin B12 in our livers, so not everyone needs to take this every day. One group that should look into vitamin B12 supplements are vegetarians. Vitamin B12 binds to the proteins in our food and can be found in fish, shellfish, meat, eggs, and dairy products. This is why it can be tricky for strict vegetarians and vegans to get enough of this vitamin. It's usually not found in plant foods, but now some cereals have been fortified with vitamin B12.
Function: Vitamin B12 helps our bodies produce new red blood cells
Source: Animal products like fish, shellfish, meat, eggs etc.
Women should consume: 1.8 micrograms per day
Vitamin D: Our bodies need vitamin D for healthy bone growth. Vitamin D is usually added to calcium supplements; because it helps our bodies absorb the calcium. A vitamin D deficiency will lead to weak, brittle bones and pain. Unlike the other vitamins in this list, vitamin D isn't so easy to get from food. We can take in vitamin D from supplements or our bodies can make it when we're exposed to sunlight. All you need is 10 minutes outdoors each day to get your fix. Vitamin D can be found in some fatty fish like salmon or tuna, as well as beef liver, cheese, and egg yolks. But why argue with a prescription of daily sunshine?
Function: Bone growth
Source: Sunlight and also can be found in some fatty fish like salmon or tuna, as well as beef liver, cheese, and egg yolks
Women should consume: 10 Minutes of daily sunlight
“All of this is okay, but what if we don’t eat these designated fruits vegetables or animal products daily” Well, then our body becomes deficient of these particular vitamins and pauses or affects the growth both internally and externally.
“But I don’t like leaves and fruits, what do I do” In that case to not cause any sort of deficiency in your body you need to opt for supplements in the form of multivitamins.
“Where will I find these multivitamins, especially since I am a woman?”
You don’t have to go too far to find the best multivitamin for yourself. It is available right here. The EARTHY BOON Multi Vita Women Multivitamin Supplement for Beauty, Immunity, and Energy & Joint will be delivered to your door step with just one click of the button below.BuyNow