Vitamin A is essential for various body functions, the most important are vision, immunity, skin and hair health and correct genetic transcription. Signs of vitamin A toxicity include bone pain, brittle nails, hair loss, fatigue, dry and fissured skin and abnormal liver function. Deficiency of Vitamin A leads to night blindness.

Some interesting fatcs about vitamin A: 

Vitamin A is a fat soluble vitamin, thus requires fat for effective absorption.
Normal level of vitamin A required for proper body functioning is about 3000 mg per day. A person could also end up eating more of Vitamin A on a regular basis, which could lead to vitamin A toxicity. If it is consumed from natural sources, it is not harmful; however, if synthetic vitamin A is consumed, it may end up as a toxin in the body. 
Every 100 g of sweet potato contains about 19200 IU of vitamin A. Sweet potato can be consumed in cooked, baked, cubed, raw or frozen form. It can be used in multiple ways and is one of the most vitamin A rich foods.
Carrots is the most popular rich source of vitamin A. Every child knows that carrots are good for vision and eye health. Carrots can also be consumed in baked, cooked, raw or frozen form. Every 100 g of carrot contains about 17000 IU of carrot, which more than takes care of daily requirements.
Green leafy vegetables are another rich source of vitamin A. This could be spinach, lettuce, beet greens, turnip greens, collards, kale, or other greens. Each of them contains sufficient amounts of vitamin A, and including about 100 g provides about 14000 IU of vitamin A. These can be used as salad dressings or cooked with lentils to make variety of dishes.
The liver from any animal is the most effective nonvegetarian source of vitamin A. Consuming liver 2 to 3 times per day gives sufficient amounts vitamin A for men, women and children. Cod liver oil, which are available widely in the market are also a good source, if meat is not available.
Dry fruits, such as apricots, which are sundried and used when there is no season for apricots, are another rich source of vitamin A. Dried peaches and prunes are also good sources for this vitamin.
Consuming about 2 egg yolks per day provides all the required vitamin A for your body. It does contain cholesterol, but the body does need small amount of cholesterol too for various functions.
Dairy products, such butter and cream from cow's milk which are especially fed on grass are again great sources of vitamin A.
Small amounts of vitamin A are also present in cantaloupe melons, pumpkins, squash fruits, beetroot, bell peppers and most importantly in seasonal fruits.

Vitamin A - 10 Facts About it!

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?

World Health Day, celebrated on the 7th of April every year, is sponsored by the WHO and several other health organizations. It is observed by all the member states of the World Health Organisation. This World Health Day, we're calling for action to eliminate health inequities, as part of a year-long global campaign to bring people together to build a fairer, healthier world.

Vitamin E is a fat-soluble vitamin that in total has 8 compounds, of which only one compound is useful to humans. This is also known as alpha-tocopherol and plays a vital role in the antioxidation process and is believed to improve the overall ageing process.

Read on to know more about its benefits, functions, and sources.

Vitamin E that is absorbed by the intestine is transferred to the liver, from where only alpha-tocopherol gets re-released into the system in small amounts. So, if your diet contains the other 7 variants, they are excreted by the liver (not required in humans).
This active vitamin E controls the oxidation process in cells and prevents the release of free radicals, which is the culprit in all inflammatory processes. These can cause heart disease, diabetes, cancer, and stroke. This process is also accelerated by the environmental factors like pollution, UV rays, smoking, etc.
Vitamin E is also shown to dilate blood vessels and prevent platelet clogging.
Vitamin E is useful in preventing and treating diabetes and its related complications. Of note, diabetes is also considered as a chronic inflammatory process.
The nervous system diseases including Alzheimer s, Parkinson s, and epilepsy can benefit from Vitamin E. It reduces overall cognitive declines and helps in these disease conditions
Women are particularly benefitted from vitamin E, including premenstrual cramps, painful periods, hot flashes with breast cancer, eclampsia during pregnancy, and pregnancy complications
Given their role in energy formation, they help improve endurance, energy levels, and improv muscle strength and reduce muscle damage.
The antioxidant effect is useful in reversing ageing skin changes including wrinkles and fine lines. Vitamin E is used widely in skin care products including creams and lotions and helps in regeneration of skin and tissue.
It is useful to control hair loss, which could be due to multiple reasons, including chemotherapy or side effect of drugs.
It is useful in treating allergies, asthma, respiratory infections, and skin allergies.
Eye diseases like cataracts and macular degeneration which are generally age-related can be controlled with adequate intake of vitamin E.
Taken with other antioxidants like niacin, it is helpful in controlling the buildup of cholesterol.
Sources:
Natural food sources contain enough amounts of this vitamin to meet normal daily requirements, and so consume the following.

Green leafy vegetables, legumes, and vegetable oils
Whole grains and fortified cereals
Fruits and nuts and seeds
Seafood, poultry, and meat
Eggs
Dairy products including fat-free or low-fat milk
Seafood
Given its wide availability, deficiency is rare, but supplements may be required for premature babies with low-weight and in people with some genetic disorders. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

World Health Day - 12 Reasons Why Vitamin E is Important!

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

Before explaining how you can reverse the deficiency, it is important to know how vitamin D plays a pivotal role in your body. Well, this very vitamin is responsible for balancing the hormonal levels and ensuring the perfect functioning of your bones and brain. Also, vitamin D is indispensable for the proper functioning of your central nervous system. This is why people who are deficient display signs of anxiety, depression and, in severe cases, even suffer from bipolar disorder.

Apart from the neurological symptoms that the deficiency of vitamin D indicates, there are some physical symptoms as well that should not be overlooked either:

Arthritis
Irritable Bowel Syndrome
Adrenal fatigue
Chronic fatigue
Osteoporosis
Muscle soreness
Autoimmune disease
So, What Are The Causes Of Vitamin D Deficiency?

There are various reasons that lead to vitamin D deficiency. The most common ones are as follows:

It happens when you are a vegan and do not consume any animal-based products, as it is common in foods like fish, egg yolks, beef liver, and fortified milk.
You have limited exposure to sunlight, in such a case your body fails to make required vitamin D.
If you spend a lot of time indoors or live in the northern latitudes, or wear robes, you may become vitamin D deficient.
In case you have dark skin, it reduces your skin s ability to make vitamin D based on your exposure to sunlight. Aged adults having a dark skin tone are more likely to suffer from vitamin D deficiency.
How To Overcome Vitamin D Deficiency?

Get More Sun: 20-30 minutes of sunlight is all it takes for our bodies to produce enough Vitamin D to last us for a week, not everybody is able to enjoy the sun. 
Eat More Food Rich In Vitamin D: Just increase your intake of foods that are naturally rich in vitamin D, such as salmon, raw cheese, yogurt and egg yolk. And if you are vegetarian, go for mushrooms as they are also an excellent source of vitamin D.
Vitamin D Supplements: This is the fastest way to boost the vitamin D levels in your bloodstream, but it is advisable to consult a doctor before you begin your daily dose.
In case you have a concern or query you can always consult an expert & get answers to your questions!

Vitamin D Deficiency - Symptoms & Ways to Reverse it!

The humble Amla (or Indian gooseberry) is the best super food you can give to your body. In Ayurveda, Amla is treated like a Mother. You will be astonished by the care a single amla berry gives you. It makes your skin glow, hair shine, stomach settled, bones stronger, Immunity high and other organs very healthy! A regular intake of Amla keeps all illnesses at bay.

Here are top 9 of the numerous benefits Amla is packed with:

1)Richest source of Vitamin C:
Amla is one of the richest natural sources of Vitamin C. A single gooseberry packs Vitamin C content several times more than an orange. Vitamin C immensely helps degenerative health problems, such as heart disease, cancer, diabetes, osteoporosis, arthritis, and Alzheimer's disease. It helps greatly in common health problems like cold and flu as well.

2) Is a Skin God.
Skin health is directly propotional to stomach and hormonal health. Since Amla helps to detoxify the liver and aids digestion (as well as being a good source of Vitamin C and other minerals), one of the results of taking it regularly is that it almost instantly enhances one's complexion.

3) Is a Hair Hero.
Amla is a hair fortifier. Since Amla is great for digestion, it makes it easier for our bodies to absorb the calcium in the foods we eat, therefore resulting in healthier hair (as well as healthier bones, teeth, and nails). It helps us to preserve youthful hair color, and minimizes hair loss.

4) It enhances immunity: 
Packed with loads of Vitamin C and polyphenols, amla is a rich source of antioxidants.Due to high content of tannins, Amla has the property of dissolving free radicals thus reducing the damage caused by free radicals on the body. This improves the body's ability to fight disease. Regular intake of Amla prepares your body for fighting fatigue, weakness or diseases.

5) Reduces inflammation.
Due to its anti bacterial, astringent and anti-inflammatory properties, Amla helps in curing of infections, ulcers and also reduces fever.

6) Improves digestion.
Amla brings down acidity and helps the body to assimilate nutrients from the foods we eat. The fiber, polyphenol and water content of amla combined with its anti inflammatory properties make it a great antidote for an upset stomach.

7) Strengthens Liver.
Amla protects your liver from oxidative damage that is caused by chemicals or alcohol. It strengthens the liver and helps us to flush out toxins.

8) Regulates urinary system.
It regulates your urinary system and helps in flushing out toxins through the urinary system without over-stimulating it.

9) Relieves menstrual cramping.
Amla provides great relief for menstrual cramps. And a daily dose or amla juice or fruit can remove the trouble in the long term.


Amla - The Mother Of All Berries!

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