If you are feeling lethargic, it s time that you get sufficient amount of vitamin B12 in your regular diet. Vitamins are wonderful gifts of nature to keep your organs and body healthy and active. Your brain stops functioning properly in case of vitamin B12 deficiency. Not just that, it has a wide range of health benefits. It keeps you moving and energetic in life. In fact, for a healthy life, you must make it an indispensable part of your existence. Most of us often forget to take vitamin rich diet and depend on junk food a lot. This dependency on fast foods leads to vitamin deficiency. According to a report, about 40% Americans are tested with low vitamin B12 levels. 

This is not good for a healthy life. Thus, it is advisable that you take care of your diet. But prior to that, you must know why vitamin B12 is so essential. Well, here s all that you get from vitamin B12:

Provides energy: Vitamin B12 is needed for energy supply. It generates energy in your body and takes away lethargy from you. Your cells stay happy and healthy with the intake of vitamin B12. It balances your life by providing you the right amount of energy.
Saves your heart: The cardiovascular system requires vitamin B12 for proper functioning. It removes a harmful protein homocysteine from the bloodstream. This compound can damage arteries and cause inflammatory and heart diseases.
Strengthens your bones: Researchers have found that patients with osteoporosis have greater amounts of homocysteine in the blood. They have lower amounts of vitamin B12 in their bodies. Thus, sufficient intake of vitamin B12 protects bones. They help in calcium absorption and keep bones healthy.
Prevents nerve damage: Vitamin B12 safeguards your nerves by keeping them away from toxins and free and harmful radicals in the bloodstream. They form a covering on the nerves called myelin sheaths. Nerves get damaged completely or partially without these covering.
Keeps you away from depression: It regulates your mood by the production of a chemical called serotonin. Deficiency of vitamin b12 makes you feel lonely, irritated or frustrated always.
Protects health of brain: Researchers believe that Alzheimer s patients have poor B12 levels in the blood. This vitamin helps in protection of nerve cells and their coverings. They also protect the myelin sheaths of brain cells. An adequate amount of vitamin B12 in the body keeps you away from dementia.

Vitamin B12 - How Important It Is For Your Diet?

If you are constantly getting sick, feeling tired without reason, or are prone to bone fractures, then it is the proper time to check the amount of vitamin D in your body. If you have vitamin D less than 30 nanograms per deciliter, then it shows that your body lacks vitamin D. Here are the eight symptoms of vitamin D deficiency that you should not ignore

You always feel tired: You may eat healthy diet, follow a healthy lifestyle, or have a good night sleep, but you still feel tired at all times. Well it may be an indication that your body is not having sufficient amount of vitamin D. Taking vitamin D supplements or including foods that are rich in vitamin D will allow you to overcome your chronic tiredness.
You feel depressed: You are feeling depressed lately, still you ignore it and not take proper action can further decrease the levels of vitamin D in your body. Involve yourself in doing simple workouts, meditation, yoga, etc., will allow you to feel relax.
You have a constant sweaty forehead: Almost everyone faces a littel sweat on their forehead and wipe it away without giving it a thought. However, you should know that it is one of the symptoms of vitamin D deficiency. 
You feel bone and muscle pain constantly: Constant muscle and bone pain is a sign that your bones are losing their strength and is an indication of deficiency of vitamin D. 
You experience sexual problems: You may be quite healthy and have the required energy and mood to involve in your sexual activity. However, you are not getting a firmer erection to perform better in your bed. This can be due to lack of vitamin D in your body. Thus, you should be careful and not ignore it, discuss it with, both your partner and doctor for the right treatment. 
You are susceptible to bone fractures: Vitamin D plays a vital part in strengthening your bones. Therefore, take vitamin D supplements to make your bones stronger.
You are deprived of sleep: Vitamin D deficiency can be the reason behind your sleep deprivation and as it is closely associated with sleep apnea. It is a serious disorder as it affects the flow of oxygen to your brain and to your other body parts. 

Vitamin D Deficiency - Are You Ignoring These 7 Signs?

Do you need vitamin supplements? Here's how to find out

Taking vitamin and mineral supplements is increasingly becoming common these days. People generally opt for these supplements to ensure good health as their diets are usually lacking in vitamins due to the pursuit of a hectic lifestyle.

But before you begin consuming vitamin supplements, it's necessary for you to know whether your body actually needs them. According to nutritionists, you should plan your diet appropriately to fulfil your nutritional needs and not depend on vitamin supplements to do so. If your diet includes foods like fruits, green vegetables, whole grains, low-fat dairy products, legumes, fish and lean meat, you won't need vitamin supplements.

So, when exactly do you need vitamin supplements?

You might need vitamin supplements in the following cases:

- If you are above the age of 50, you can take vitamin b-12 supplement. Additionally, you may consider eating food items fortified with vitamin b-12, like fortified cereals.

- If your diet does not meet the normal requirement of 1, 600 calories a day, you should consider dietary supplements. Moreover, the diet of people who do not consume red meat usually lacks in zinc and iron, which can be supported by vitamin supplements.

- If you are a woman whose menstrual cycle is associated with heavy bleeding, you might need vitamin supplements.

- If you suffer from a disorder that has a negative impact on the nutrient absorption process of your body, you need to take vitamin supplements. These conditions include chronic diarrhoea, food intolerance, food allergies or any disease related to the liver, pancreas, intestines and gall bladder.

- If your body has difficulty in absorbing and digesting nutrients because of a surgery of the digestive tract.

- If you are a woman who is planning to have a child. Women who want to get pregnant should consume 400 mg folic acid, which can be obtained from dietary supplements or fortified foods.

- If you are pregnant, you should include a prenatal vitamin in your daily diet. This vitamin should contain iron. You may also fulfil this iron requirement by consuming a separate iron supplement.

If you would like to consult with me privately, please click on 'consult'.

Do You Need Vitamin Supplements?

The question, "are vitamins vital" is in fact a rhetorical question, one that answers for itself. Vitamins are organic compounds and important nutrients, which are required by human beings in appropriate quantities. They provide a host of benefits, affecting metabolism, digestion as well as immunity and are imperative for the existence and survival of human beings. Few reasons that establish their importance are: 

1. Digestive system
The digestive system, like the rest of the body, requires important minerals and vitamins for proper functioning. Your body requires ample amount of vitamin B and vitamin C to improve and maintain digestive health. In fact, folate acid is required by the body to prevent you from an impending danger of colon cancer. At the same time, vitamin B is also responsible for breaking down the carbohydrates and converting them into energy. 

2. Boosting the immunity system and eyesight
The proper functioning of your physical and mental health requires a sound immune system. The invasion of diseases can be deterred and treated on its own, if you have a proper functioning immune system. Vitamin A, found in carrots, pepper and sweet potato is very crucial for boosting the immune system, at the same time it helps repairing the cornea and improving the eyesight. 

3. Improving the nervous system
Vitamin B12 found in beef liver and octopus is very important in strengthening and improving the nervous system. If there is a deficiency of this vitamin in your body, chances are you will suffer from depression, anemia and even a potential threat to your central nervous system.

4. Helps the heart and removes toxicity from the body
Among other advantages, vitamins are also responsible for maintaining the heart and preventing an accumulation of toxic substances in your body. Vitamin C, found primarily in fruits like oranges and lemons performs this function. 

5. Helps in losing weight
Certain food products like fish, chickpeas and chicken are rich in vitamin B6, which in turn help in boosting the metabolic rate and consequently in losing weight.

Are Vitamins Vital?

There s a lot that nutritionists around the world don t agree on, but most of them advise you to have more vegetables than fruits and more water- based vegetables like bottle gourd in summers.

Let s take a look at why this is so.

Bottle gourd keeps you hydrated and cool in summers: Bottle guard has always been regarded as one of the healthiest vegetables, and for a reason. This versatile vegetable is full of about 92 % water and minerals and is the best that nature can offer to keep your body hydrated and cool. It s a good idea to have bottle gourd or  lauki  as a juice because cooking deactivates the minerals and vitamins found in it. The juice keeps your stomach cool and reduces body heat or  pitta . You can also eat boiled lauki with curd to get its cooling benefits. This vegetable helps replenish the water lost due to sweating during summers and is also a great remedy for any kind of heat-related ailment like nose bleeding, pimples or ulcers according to Ayurveda.
Helps control weight: It helps control weight as Bottle gourd is excellent for you if you are trying to lose weight. The vegetable is packed with fibre which helps in keeping you full for longer, thus reducing food cravings that make you pile on the kilos. It is also a low-calorie vegetable with no fat and thus helps you lose weight too. Bottle gourd is prescribed by Ayurvedic medicine to reduce flab as fibre is the key to weight -loss.
 Storehouse of essential vitamins and minerals: Bottle gourd contains essential vitamins and minerals like Vitamin C, B, K, A, E, Iron, Folate, Potassium and Manganese. These play a critical role in metabolism and body functions.
Treats urinary tract infections: Freshly made bottle guard juice mixed with lime juice is one of the best natural remedies for treating pesky UTIs.
Cure for stomach problems: Bottle gourd helps in curing constipation and also treats diarrhea. This is due to the fact that the vegetable contains a lot of water and fibre which helps in cleaning your digestive track and allows easy bowel movement. One of the best home remedies for treating diarrhea is to drink bottle gourd juice with a pinch of salt. This helps in maintaining the electrolyte balance of your body, as well.
Bottle gourd helps in controlling diabetes: Bottle gourd juice is also beneficial for diabetic patients as it stabilizes blood sugar levels and maintains optimum blood pressure. The best time to have it is in morning before breakfast to reap this benefit. Also, take care to consume the juice immediately as it oxidizes quite fast.

Bottle Gourd (Lauki) - 6 Amazing Health Benefits You Never Thought Of!

3 symptoms to identify vitamin d deficiency

Vitamin d deficiency is caused when your body does not get enough exposure to the sun that is the primary source of vitamin d for your body. It is crucial for the health of your bones, skin and neurological system, therefore, its deficiency may lead to a number of problems and risks such as rickets, osteoporosis, multiple sclerosis etc.

Here is a list of four symptoms that can help you to identify if you suffer from a deficiency of vitamin d.

1. Bone pain and muscle weakness

Adults who suffer from a deficiency of vitamin d feel a lot of achiness and pain in the bones and muscles of their body. Also, they are troubled with joint stiffness and fatigue that lowers the overall quality of their life.

2. Fits of sadness and grief

Exposure to the sun (and hence, vitamin d) improves the level of the neurotransmitter serotonin in your body that is responsible for lifting your spirits. However, deficiency of vitamin d prevents you from having a more positive outlook towards life. So, another symptom that can help you identify that your body is deficient in vitamin d is that you've got a lot of blues.

3. A lot of head sweat

If your head sweats a lot, you can be assured that you suffer from an acute deficiency of vitamin d. Head sweating is another prominent symptom associated with vitamin d deficiency.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: Why Drastic Deficiency of Vitamin D is Becoming Increasingly Common Among Urban Indian Youth?

3 Symptoms to Identify Vitamin D Deficiency

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