Vitamin Deficiency Tips

A deficiency of vitamin a may lead to dry and itchy scalp which leads to loss of hair. Hence natural food that prevents excessive loss of hairs are eggs and dairy products: milk, yogurt, cheese, eggs etc. Are loaded with essential nutrients such as proteins, vitamin b12, iron, zinc and omega 6 fatty acids. Dairy products are also a great source of biotin (vitamin b7) that is known to fight hair loss.

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 an 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 the 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 properly 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 to repair the cornea and improving the eyesight. 

3. Improving the nervous system
Vitamin B12 found in dairy products, nutritional yeast, fortified cereals, milk, cheese, yoghurt and eggs are 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, anaemia 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 the 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.
 

Vitamins are literally translated to vita and amins, which are important ingredients for overall good health. They are required in minor quantities and are therefore part of the list of micronutrients. Vitamin H is actually a part of the vitamin B complex and is also the vitamin B7. It is known as vitamin H given the German word for Haar and Haut, which stands for hair and skin. In fact, this vitamin is most beneficial for the good health of hair and skin. Read on to know more about its functions, benefits, and sources.

Functions:

1. It is manufactured by gut bacteria and is essential for normal body growth and development
2. Required for good hair and skin. Reduced amounts can lead to hair loss/thinning, and dermatitis
3. Essential for metabolism and converts the protein, carbohydrates, and fat into energy that can be used by the body
4. Carries carbon dioxide through the body
5. Required for good functioning of sweat glands, bone marrow, and nervous system

Benefits:

• Helps in maintaining optimal blood sugar levels, by converting the carbohydrates in the food. Diabetics can take supplements to maintain optimal sugar levels at all times. Taken with chromium, it stimulates glycemic control and improves glucose tolerance
• It is a great antioxidant and is known as the nourishing vitamin. It removes cellular waste and gets rid of toxins formed in the body, leading to overall health.
• Biotin, as it is also called, also is important for good skin. It promotes the growth of nails and skin. Most skin products used to treat conditions like acne, psoriasis, dermatitis, etc., contain biotin
• It is known to improve wrinkles as it improves cellular fibre activity, reduces breakage of collagen, and improved protein formation in the skin.
• It boosts the growth of new hair follicles and is very vital for the health of hair. It is very useful in treating hair thinning, and brittle hair. Hair oils contain vitamin H which provides nutrition
• Vitamin H is also given as a supplement during pregnancy for the health of the mother and the baby

Sources:

1. Vitamin H is naturally formed in the body by the gut bacteria
2. Additionally, foods also contain it. Non-vegetarian sources include organ meat including chicken and fish
3. Dairy products such as cheese, milk, etc.
4. Eggs and yeast are also good sources

Vitamin D Deficiency - Know More!

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

1. 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.
2. 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.
3. You have a constant sweaty forehead: Almost everyone faces a little 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. 
4. 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. 
5. 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 a 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. 
6. 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.
7. 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. 

Right Choice For Vitamins!

Vitamin C is one of the most important nutrients which play an absolutely pivotal role in protecting your body from a number of diseases and disorders, such as flu and colds. Additionally, it helps in boosting the body's calcium-synthesis abilities, in rebuilding of damaged blood vessels and bones as well as tissue repair and boosting of overall immunity of the body. It is an essential part of the diet and should not be overlooked in any case. 
 
Some of the major fruits which are a rich source of Vitamin C are as follows:

1. Citrus Fruits: Citrus fruits, including limes, lemons, tangerines, oranges, grapefruits etc. are one of the most popular sources of Vitamin C in the world, and are laden with a high number of good properties.

2. Strawberries: One of the healthiest and tastiest berries, strawberries are not only rich in vitamin C, they are rich in fiber and antioxidants as well. They help in protecting the heart from excessive cholesterol and in reducing levels of oxidative stress.

3. Papayas: One of the most excellent sources of Vitamin C, papayas have been known to supply almost 100% of your daily Vitamin C needs in a single serving. Additionally, they are also a great source of Vitamin A.

4. Kiwis: Research has found that levels of Vitamin C found in kiwis are substantially higher than oranges; something which makes this New Zealand native one of the most lucrative Vitamin C options on the planet. Additionally, kiwis have also been found to improve the functioning of the respiratory tract in children as well as adults and are also rich in flavonoids and minerals like potassium.

5. Guavas: One guava contains over 250mg of Vitamin C - which is approximately twice the amount of what your body requires daily. Apart from being a storehouse of Vitamin C, it is also rich in folic acid, dietary fiber and minerals like manganese and potassium.

6. Melons: Melons such as cantaloupe not only supply a high quantity of Vitamin C, they are also rich in potassium and vitamin A. Other melons like watermelons also provide you with almost 112% of your regular Vitamin C requirements.

7. Tomatoes: Tomatoes, irrespective of whether they are bright-red or sun-dried, provide almost 170% of your daily Vitamin C requirements in only one serving.
 

If you are feeling lethargic or lazy, it’s time that you get a 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 a vitamin-rich diet and depend on junk food a lot. This dependency on fast food leads to vitamin deficiency. According to a report, about 40% of 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:

1. Provides energy - Vitamin B12 is needed for energy supply. It generates energy in your body and takes away laziness from you. Your cells stay happy and healthy with the intake of vitamin B12. It balances your life by providing you with the right amount of energy.
    
2. Saves your heart - The cardiovascular system requires vitamin B12 for proper functioning. It removes harmful protein homocysteine from the bloodstream. This compound can damage arteries and cause inflammatory and heart diseases.
    
3. 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.
    
4. 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.
    
5. 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.
    
6. 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.

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 an 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 to repair the cornea and to improve 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 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.
 

Haemoglobin is a protein rich in iron and is found in red blood cells. The main function of hemoglobin is to carry oxygen throughout the body. In other words, it carries oxygen from the lungs to the other parts of the body so that the cells can carry on with their basic functions. It also carries carbon dioxide back to the lungs from those cells so that this gas can be exhaled.

Hemoglobin is important for maintaining a healthy life. The normal levels of hemoglobin in the human body include:

• 14-18g/dl for adult men
• 12-16g/dl for adult women

Foods that improve hemoglobin:

1. Consume iron-rich food products: According to the National Anaemia Action Council, lack of iron is the most common cause behind low hemoglobin levels. To improve iron content in your blood, you can take asparagus, tofu, almonds, oysters, fortified breakfast cereals, liver, red meat, shrimp, spinach, dates, and lentils. However, consult your doctor for the right intake, as too much consumption of iron may be harmful to your health.
2. Improve your vitamin C intake: Absorption of iron is improved if vitamin C is taken in adequate quantities. Lemon, tomatoes, papaya, oranges, strawberries, bell peppers, broccoli, grapefruit, etc. are some of the fruits that are rich in vitamin C. In fact, if there is a deficiency of vitamin C in our blood, hemoglobin levels go down. You may also buy vitamins and supplements to improve hemoglobin in your body but consult a doctor first.
3. Focus on food items rich in folic acid: This acid is basically vitamin B complex, which is required to make red blood cells. Food products that are rich in folic acid include rice, liver, breakfast cereals, sprouts, dried beans, wheat germ, peanuts, etc. A diet comprising 200-400 milligrams of foliates is enough to supplement your Vitamin B needs.
4. Include beetroot as a part of your diet: Rich in iron, folic acid, fibres and potassium, beetroot helps in augmenting hemoglobin levels. Drinking beetroot juice daily increases the iron content in your red blood cells.
5. Have apples: They are rich in iron and if you have an apple daily, then your hemoglobin level will improve significantly. If possible, take a green apple with its skin. Apple juice mixed with beetroot juice has a marked effect on hemoglobin levels. You can also add some ginger or lemon juice to this mixture and have the concoction twice a day.
6. Eat blackstrap molasses: This food is rich in iron, vitamin, folic acid, etc and improves the hemoglobin level in your blood. Take 2 tablespoons of blackstrap molasses and apple cider vinegar each, mix them in a cup of water and drink this concoction once a day.