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?

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 one of the essential vitamins, with a significant role in bone health. People who are very careful about sun exposure and those who do not get enough natural sun tend to be worried about their bone health, and so go in for supplemental vitamin D.

This, however, can lead to excessive vitamin D in the body, a condition known as hypervitaminosis D. Excessive supplements are the main cause for this condition. In addition, some heart medications, prolonged antacid therapy, and oestrogen therapy also can lead to this condition.

A person requires about 600 IU per day and if a person gets natural sun exposure for about 15 minutes, that is sufficient for the body to make this amount of vitamin D. The issue is when there is too less of sun or too much of sun protection, when the body is not able to make this on its own and requires supplements.
Increased vitamin D leads to increased amount of calcium in the system, known as hypercalcemia, which can lead to serious effects on multiple organs including bones, kidneys, heart, and other tissues and organs.
Taking some amount of supplements on a regular basis does not lead to this condition. Having heart disease, kidney disease, or being on diuretics like thiazide increases the risk of developing hypervitaminosis D.
It is advisable to periodically monitor the levels of vitamin D in a person who is on supplements, especially if these conditions are also present.
If it is in the levels beyond the required amounts, reducing the dose of the supplements or even temporarily stopping it should be considered.
Adhering to a diet which is naturally rich in vitamin D is also a good alternative. Cod liver oil, cheese, fatty fishes like tuna and salmon, mushrooms, and fortified milk and yoghurt are good sources. There are also juices and other drinks available which are fortified with vitamin D.
Some of the most common general symptoms of vitamin D include weight loss, extreme fatigue, poor appetite, excessive thirst and urination, dehydration, constipation. Specific symptoms indicative of excess vitamin D include muscle weakness, high blood pressure, heart rhythm disorders.
In the long-term, it can also produce complications like kidney stones/damage/failure, excessive bone loss, calcification of arteries and other soft tissues
Heart rhythm disorders is another major problem that can be caused by taking increased amounts of vitamin D.
Vitamin D is naturally available, and getting 15 minutes of sun, especially in the morning, is one of the best ways to get your daily dose. It also has a mood-elevating effect, so soak up the sun.

Vitamin D - Can An Overdose Harm You?

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 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 

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Consult for Vitamin D Deficiency - Online and Easy!

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