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Vitamin C is a water soluble vitamin, which is essential for various functions and it is not produced or stored by the body, so it is important that the food contains adequate amount of it. It plays a vital role in heart, eyes, skin, and prenatal health and immunity. Long-term non-availability of vitamin C can lead to various symptoms, which though are not immediately threatening, can turn dangerous in the long run.
- Bruised skin: Easy bruising is one of the early symptoms of vitamin C deficiency. There could be capillaries which appear superficial and have an increased tendency to bruise and bleed. There could also be unexplained reddish purple marks on the skin in people who have low levels of vitamin C.
- Bleeding gums: Another major indicator of vitamin C deficiency is swollen gums that tend to bleed easily. This again is related to their role in collagen formation and if not identified and treated in the early phases, it can lead to severe gum inflammation, periodontal disease, and even loss of teeth.
- Slow wound healing: Vitamin C has an important role to play in connective tissue formation, and if there is less of vitamin C in the body, collagen formation is delayed. This can lead to prolonged and delayed healing of wounds, even simple ones like cuts and bruises. The added role of vitamin C as an immune booster also leads to reduced healing when there is vitamin C deficiency.
- Nosebleeds: Frequent unexplained nosebleeds is another sign of vitamin C deficiency. Reduced amounts of vitamin C make the capillaries fragile causing them to bleed easily.
- Dry skin: While weather does determine if the skin is dry or normal, vitamin C also does. The decreased levels of collagen can lead to an unhealthy skin which can turn red and can be dry and can also lead to keratosis pilaris, which is an accumulation of melanin pigments in the skin. Good amounts of vitamin D helps as a good anti-ageing agent and reduces wrinkles and retains moisture. It also has sun protective effects and antioxidant properties.
- Unexplained weight gain: Vitamin C plays a vital role in fat metabolism and therefore deficiency leads to weight accumulation, especially around the waist. It helps oxidise fat and so helps in weight regulation.
- Lowered immunity: Vitamin C deficiency affects the body’s susceptibility to infections, making it prone to more severe and frequent infections. People catching a common cold very frequently could be suffering from vitamin C deficiency.
- Emotional health: Vitamin C is also a mood regulator, so inadequate amount can lead to depression. Try eating a juicy orange and see yourself feeling better! If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.
Dear Sir/Mam I'm25 year old. My height is 5.7 inch & weight is 62.9 Kg. Sir/Mam mere body slim hai but mere belly fat nikla hua hai, which ia normal than 3-4 inch. Please suggest me proper diet plan and exercise. Please suggest me diet plan. Please Help me.
Talk about nutrition and carbs, proteins and fats come to the mind immediately. However, these are the macronutrients and are not the only group of nutrients. More important are the micronutrients, comprising of a group of very important substances known as minerals and vitamins. Read on to know the most important vitamins and minerals that your body needs and the role they play.
- Vitamin A: Essential for healthy eyes, general growth and development and glowing skin. These are found in carrots, sweet potatoes and oranges.
- Vitamin B: These are essential for iron absorption, improved immunity and production of energy. Whole grains and unprocessed foods and vegetables like lentils, potatoes, bananas, yeast and molasses are good sources of these vitamins.
- Vitamin C: Required for iron absorption, blood clotting, elastic skin and antioxidant function. Found in good amounts in citrus fruits, guava, kiwi, grapefruits, strawberries, etc.
- Vitamin D: Extremely important for bone development, these are found in eggs, mushrooms and fish.
- Vitamin E: It improves the blood circulation and reduces free radicals, which is essential for cancer protection. Almonds, nuts, tomatoes and sunflower seeds are good sources of vitamin E.
- Vitamin K: It is very essential for the process of blood coagulation, these are found in spinach, broccoli, kale and other green vegetables.
- Iron: Very essential ingredient for blood formation and muscle building, clams, oysters, soybeans, lentils and spinach are great sources of iron.
- Calcium: Most important ingredient, as it helps in the formation of teeth and bones, dairy products, tofu and cheese are very good sources.
- Zinc: A key ingredient essential for overall growth, immunity and fertility, spinach, beans, oysters and dark chocolate carry a good amount of Zinc.
- Folic acid: Essential for iron absorption, cell regeneration, and in pregnancy for healthy development of the baby. Green leafy vegetables, asparagus, peas, seeds, nuts, lentils, beets, corn, etc. are good sources.
Trace minerals like iodine, manganese, copper, fluoride, selenium and chromium are also essential but in very small amounts. While these are not the only essential vitamins and minerals, these are the most important ones. The quantities of these substances required on a daily basis are very small, but critical for functions listed above. In addition, some of them also help in releasing free radicals, which provides protection against cancer and chronic inflammation. This helps prevent chronic health conditions like heart disease, diabetes and stroke.
An important point to consider is while there are multiple supplements available in the market today to make sure you get all of these nutrients, try to eat a wholesome meal and get these through natural sources to the maximum extent possible. The natural foods are the best source, and supplements should be used only when these cannot be obtained naturally.