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?

Vitamin D is a crucial vitamin that is soluble in fat. Vitamin D is essential for the growth of your bone and it ensures increased flow of calcium into your bloodstream by promoting the process of its absorption from the consumed food. Poor concentration of vitamin D may result in the development of rickets in children and osteoporosis in adults. Vitamin D is important in maintaining the immunity of your system; deficiency of vitamin D gives rise to a number of health problems including cardiac disorders, arthritis, hypertension, diabetes and even cancer.

Daily exposure to mild sunlight helps to synthesize Vitamin D in body. Dietary sources include milk, cod liver oils, fish, meat, fortified dairy and food products.

The most reliable way to diagnose the deficiency of vitamin D is through blood test; it is the most effective method of measuring the level of vitamin D in your blood. The following are some dominant symptoms of vitamin D deficiency:

Influenza: According to studies, vitamin D acts a guard against the attack of a number of respiratory infections which are widespread in children. Hence, lack of vitamin D in children is responsible for the development of various respiratory tract infections and diseases.
Depression and Schizophrenia: The root cause of depression and various other psychiatric disorders have been linked to deficiency in vitamin D. It is extremely important for expecting mothers to maintain a sufficient level of vitamin D in their body, during the gestation period to reduce the risk of delayed brain development and other mental ailments in the new born babies.
Cardiovascular disease: Cardiovascular ailments are more prevalent among people, who tend to suffer from vitamin D deficiency. Patients who suffer from cardiac discomfort have responded well to vitamin D treatment.
Asthma: Intake of vitamin D supplements reduces the severity and discomforts that are associated with asthma and have also shown considerable reduction in the occurrence of asthma attacks.
Periodontal disorders: Lack of vitamin D may result in the formation of numerous harmful bacteria in your mouth and may give rise to several oral discomforts in form of painful gum inflammation, bleeding and loss of tooth. Vitamin D aids in the formation of cathelicidins and defensins, which are effective in maintaining the overall oral health.
Cancer: Types of cancer including prostate cancer, breast cancer and colon cancer are linked with Vitamin D deficiency. Supplements of vitamin D are helpful in controlling the growth and development of breast cancer, especially the estrogen sensitive breast cancer.

Vitamin D Deficiency - 6 Signs That You are Suffering from it 

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!

Seasonal local mangoes or exotic avocado? Avocado and Mango both are rich in vitamins and minerals but which one should you choose?

Remember that the more food travels, the lesser will be nutrition. So consume seasonal & local fruits and vegetables.

Mangoes are even big yes for weight loss as it calms sugar cravings and slows down the development of fat cells.

Can I have mango if I have diabetes? Yes
Can I have mango if I have cholesterol? Yes
Can I have mango if have high bp? Yes

Remember, moderation is the key. And eat fruits on their own or first thing in the morning. Do not consume with or right after/before meals.

For all those who are concerned if mango really works for weight loss:

Your mango can help you become lean and toned, but you've got to eat it at the right time. Here's how it works: a mango, eaten with a meal, alters the ph balance or acidity of the stomach and disturbs both the glycemic index and glycemic load of your meal. When a mango is eaten on its own, exactly like the way you often eat your papaya and melon, the sugars and the micro-nutrients in the fruit are much more available to the body than they would be, when it is consumed along with, or right after a meal. So eat your mango after dinner, or have it, as some of us love to do, as aamras, with hot puris, and sure, you will be expanding that ring around your waist. 

Eat it first thing in the morning, or just after physical exercise, and it may just help you get that six pack.

If you have any further questions on issues related to nutrition or diet, ask me by clicking on 'Consult'.

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Dietitian Tip - Seasonal Local Mangoes or Exotic Avocados?

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!

The famous adage  an apple a day keeps the doctor away  has given apples a lot of popularity. If you are visiting someone who is ill, the safest fruit to take would be apples. It is also one of the first foods to be given to an infant. It is also known for its soothing effect on the stomach. Be it weight watchers or recovering patients, apple is what everybody reaches out to.

People, however, have developed a misconception that the peel of the apple contains chemicals and should be peeled off before consumption. Not many realize that the maximum benefits of an apple are realized only when it is eaten with the peel. 

Read on to know more about eating a whole apple versus a peeled one.

Fiber: If fruits are known for their fiber, then peeling the apple takes away more than half the fiber content from it. An apple with peel gives about 4 g of fiber, while without it gives about 1.5 to 2 g. That is almost 50%, which definitely is not worth throwing out.
Vitamins and minerals: Apples are considered good sources of potassium and vitamins like C and A. Same as fiber, more than half the benefits are lost if the peel is removed. Since potassium goes a long way in keeping the heart healthy, wouldn't it be great to reap those benefits?
Cancer-fighting agent: Apples contain triterpenoids, which are believed to either kill or control the growth of cancer cells. These again are concentrated in the peel, and peeling an apple takes away this benefit.
Fat burner: The skin of the apple contains ursolic acid, which helps in fighting obesity by burning more fat, and peeling it takes away the fat-burning benefits of an apple. This also helps in improving sugar and glucose levels and also aids weight loss.
Antioxidants: Apples contain a compound called quercetin which helps in controlling memory loss and dementia. This again is concentrated in the skin, which should, therefore, be retained. The bioactive substances including polyphenols and pectins are also lost when the peel is removed.
Eases breathing: The same quercetin also helps in easing breathing and improves lung function. This is especially important in people who have chronic lung issues like asthma.
One point of contention here is that most people peel the apple as it is not healthy and full of wax coating which gives it a fresh look. Organic apples are therefore preferred compared to the glossy ones. Further, you can dip your fruits in drinking water for 15-20 minutes to enjoy it without worrying about superficial add-on chemicals. When nicely washed, these apples are devoid of wax and also pack in all the required nutrients.

Quick tip for festivals 

Try to have a fruit smoothie made especially from unpeeled apple with little curd water and honey, avoid banana. It is a perfect way to boost your energy during festivities while keeping your calories in check.  So, go ahead and eat them to your heart s content. Remember to keep the peel on though! If you wish to discuss any specific problem, you can consult a Dietitian/Nutritionist.

Unpeeled Apples - 6 Reasons They Are Really Good For You!

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Consult for Vitamin D Deficiency - Online and Easy!

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