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vitamin A rich foods
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Health benefits, side effects, source and intake of vitamin b1 (thiamine)
Health benefits of vitamin b1
Thiamine is required for metabolic reactions including the breakdown of glucose and amino acid. thiamine helps to prevent complications in the stomach, small and large intestine, heart, muscle, nervous system and brain. Vitamin B1 may involved in and out of electrolyte flow in muscle and nerve cells and helps prevent beriberi , which involves disorders related nerves, and digestive system. It is used to treat and prevent wernicke encephalopathy, maple syrup urine disease and leigh syndrome .
Sign and symptoms of deficiency thiamine
Low levels of thiamine causes deficiency cause Beri beri diseases (Beriberi affects cardiovascular system leads to fast heart rate, leg swelling and shortness of breath). It may lead to decrease absorption in the gut. Symptoms are weight loss, lower immunity, pain in limbs, loss of memory and weakening of muscle.
Sign and Symptoms of toxicity thiamine
Vitamins b1 is water soluble vitamin, if it is in excess amount only required amount is absorbed by our body and remaining excrete from body. So toxicity levels are not know perfectly but repeatedly giving doses vitamin b1 clinically may cause allergic reactions including anaphylaxis.
Source of vitamin b1
Yoghurt, cereals , pork, fish, beans, lentils , green peas, breads, noodles, rice and sunflower seeds.
Intake of Vitamin B1
According to RDA, adults and older 1.2mg, for women 1.1mg daily and for lactation, pregnancy increases to 1.4mg daily.
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Health benefits, deficiency, toxicity and source of vitamin K
Health benefits of vitamin K
Our body requires vitamin K for blood coagulation , it helps to prevent blood loss during cuts, wounds and injuries. It helps to control binding of calcium in bones, improves bone health in our body. It may help to prevent osteoporosis. It also improves cardiovascular health by calcifying arteries . It is used to treat rat poisoning.
Sign and symptoms of deficiency vitamin K
- It may cause uncontrollable bleeding.
- Weakening of Bones.
- It may cause osteoporosis.
- It reduced clotting and increased bleeding.
- It may cause bleeding in infants leads to brain damage and death. (It is prevented by intramuscular injection)
Sign and symptoms of toxicity vitamin K
No toxicity known but vitamin K1 has been associated with severe adverse reactions such as bronchospasm ( tighten bronchi and make airway narrow) and cardiac arrest when given intravenously.
Source of vitamin K
Vitamin K sources are collard greens, spinach, turnip greens, brussels sprouts, kale, broccoli, asparagus, kiwi fruit, cabbage, tomato, potato, sweet potato, blueberries, carrot, hazelnuts, grapes, mango, olive oil, courgette (zucchini or summer squash), pear, milk, cheese, bread, yoghurt, butter, pork, chicken, goose, beef, fish, molluscs and salmon.
Intake of vitamin K
Daily consumption of recommended levels based on scientific knowledge are judged by food and nutrition board adults - 120 μg/day, pregnancy women - 90 μg/day, lactation - 90 μg/day, infants upto 12 month - 2 to 2.5 μg/day and children 1 to 18 age - 30 to 75 μg/day.
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Health benefits, deficiency, toxicity , intake and source of Vitamin C
Health benefits of Vitamin C
Vitamin C helps to prevent scurvy disease and it functions as repair of tissues in our body formation of collagen, helps in production of Neurotransmitters and antioxidant. Vitamin C is good for skin and it is used to treat Melasma (brown or grey patches in skin) and wrinkles on face. It plays major role immune system functioning and it may help to reduce duration of the common cold but doesn’t prevent infection.
Deficiency Symptoms of Vitamin C
Low levels or absence of Vitamin C cause Deficiency
- It causes Scurvy Disease.
- Low level causes Sepsis and Septic Shock ( Septic shock refers to Infection may lower Blood Pressure and it may leads to organ failure )
Toxicity Symptoms of Vitamin C
Excess intake of Vitamin C cause
- Gastrointestinal discomfort
- Redness of the Skin
- Headache
- Trouble in Sleeping
Side effects of Vitamin C
- Excess of Vitamin C can’t absorbed in Body and Excrete through blood causes low acute toxicity.
- It may increases risk of Kidney stones
Source of Vitamin C
Kakadu Plum, Camu camu, Acerola, Sea buckthorn, Indian gooseberry rose hip, Guava, Black currant, Bell pepper, Kale, Broccoli, Kiwi Fruit, Brussels sprouts, Papaya, Orange, Lemon, Cauliflower, Pineapple, Raspberries, Cabbage, Spinach, Mango, Black berry, Potato, Honeydew Melon, Tomato, Cranberry, Blueberry, Watermelon, Avocado, Onion, Apple, carrot and asparagus.
Intake of vitamin C
Daily consumption of recommended levels based on scientific knowledge are judged by food and nutrition board, for children girls 14 to 18 years 65 mg/day, boys 14 to 18 years 75 mg/day; adults female 75 mg/day, Male 90 mg/day; Pregnancy 85 mg/day ; Lactation 120 mg/day.
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Health benefits, deficiency, toxicity and source of vitamin E
Health benefits of Vitamin E
Vitamin E is an antioxidant which may help protect cell membrane from reactive oxygen species (ROS) like peroxide, superoxide, hydroxyl radical, singlet Oxygen and Alpha Oxygen. Vitamin E used in skincare and wound treatment products. It may help to lower incidence of Cardiovascular Diseases ( Disease of heart and blood Vessels), Cancer, Dementia and other diseases (no confirm evidence). It may regulate smooth muscle growth.
Sign and Symptoms of Deficiency of Vitamin E
Vitamin E deficiency can cause nerve problems due to poor conduction of electrical impulses along nerves due to changes in nerve membrane structure and function.
- Deficiency may cause
- Neurological Problems like loss of ability to sense Vibration and absence of Deep Tendon Reflexes .
- Neuromuscular Problems
- It may damage Erythrocyte (RBC Red Blood Cells)
- It may Cause impairment in Immune Response Immune Response for purpose of defending against Pathogens.
- It may damage Retina.
- It may cause low birth Weight Infant less than 1500 grams.
- It may cause Rare disorders of fat metabolism.
Signs and Symptom of Toxicity Vitamin E
Vitamin E toxicity may increases bleeding risk, specially in Patients already on anticoagulation or antiplatelet therapy and gastrointestinal manifestation, weakness, fatigue and emotional lability refer to uncontrollable laughing and crying.
Source of Vitamin E
- Wheat Germ oil
- Hazelnut oil, Hazelnuts
- Canola/Rapeseed oil
- Sun flower oil, Sunflower seed
- Almond oil, Almonds, Almond butter
- Safflower oil
- Grapeseed oil
- Palm oil
- Peanut oil, Peanut butter
- Margarine
- Corn oil, Popcorn
- Olive oil
- Soyabean oil
- Pine nuts
- Pistachio nuts
- Avocados
- Spinach
- Asparagus
- Broccoli
- Cashew nuts
- Bread; Rice, brown; Potato, Pasta;
- Fish, Oysters
- Milk, Butter, Cheese
- Eggs
- Chicken, Beef , Pork
- Deficiency may cause
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Health benefits, deficiency, toxicity and source of vitamin D
Health benefits of vitamin D
Vitamin D is responsible for increasing intestinal absorption of calcium, magnesium, phosphate and many other biological effects. Vitamin D may helps indirectly regulating the concentration of calcium and phosphate and it promoting the healthy growth and remodeling of bone and other effects, like cell growth, neuromuscular and immune functions, and reduction of inflammation. It helps to prevent rickets (Osteomalacia). It may regulate skeletal calcium balance by promoting calcium absorption in the intestines. It may lower colorectal Cancer. It may reduce risk of type 2 diabetes mellitus for non-obese pre diabetic patient. It may also helps in Weight loss.
Deficiency of Vitamin D
Due to Deficiency of Vitamin D causes, lower bone mineral density and an increased risk of reduced bone density (Osteoporosis ) or bone fracture. Lack of vitamin D alters mineral metabolism in the body and deficiency cause Rickets, Osteomalacia and low levels may leads to Tuberculosis, increases risk of developing Alzheimer’s Disease and Gestational Diabetes.
Toxicity of Vitamin D
Excessive intake of Vitamin D cause
- Hypercalcemia
- Increases urination and thrist.
- abnormal bone growth and formation
- Diarrhea
- Irritability and severe depression.
- Intellectual disability in young children.
Source of Vitamin D
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Health benefits, deficiency, toxicity, side effects and disadvantages of vitamin A
Health benefits of vitamin A
Vitamin A is essential for embryo development and growth and it may improves immune system functions. Vitamin A improves eye health and helps for good vision and it may helps in gene regulation. Vitamin A may help to prevent skin infection and inflammation and it may helps to improve facial skin health by switch on genes related to facial skin. Vitamin A is essential for reproductive health and healthy development of babies during pregnancy.
Deficiency of Vitamin A
Due to deficiency of Vitamin A causes Night Blindness, Xerophthalmia and deaths from childhood disease due to immune system failure.
Toxicity of Vitamin A
Excessive consumption may leads to Many abnormalities like
- Nervous system effects
- Liver abnormalities
- Fatigue
- Muscle weakness
- Bone, Skin changes
- Hypervitaminosis A
Source of Vitamin A
- Cod liver oil
- Beef liver, Chicken liver
- Egg, Butter
- Carrot , Turnip , Cheese
- Sweet Potato
- Bluefin Tuna , Trout , Salmon
- Mango, Guava, Water Melon, Papaya
- Grape Fruit
- Spinach
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Vitamins
Vitamins are available naturally from food and artificially by tablets, syrups. Vitamins are necessary for body functions.
- Vitamins are Essential for
- Body Processes
- Proper Metabolism
- Normal Growth and Development
- Body Functions
List of Vitamins
- Fat Soluble vitamins ( These are stored in Fat and help when necessary of body)
- Water Soluble vitamins ( These are soluble in water and Excrete Through Urine)
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamins)
- Vitamin C( Ascorbic acid )
Caution:-Excessive intake of nutrients that can be harmful. Deficiency causes adverse effects.
- Vitamins are Essential for
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Health benefits, side effects and nutritional availability in blueberry
Health benefits of blueberry
Blueberry contains antioxidants, these are helps to protect body from free radicals (free radicals causes damage your cells and causes aging and diseases like cancer). It may help to resist against DNA damage. It may lower risk of heart diseases. It may also help in delay mental aging, improves brain function and memory. It improves insulin sensitivity and lowers risk of metabolic syndrome and type 2 diabetes and it may help to fight against Urinary tract infection.
Side effects of blueberry
Blueberry may causes allergic reactions like shortness of breath and back itching. It might lowers blood pressure and blood sugar below average.
Nutritional availability in blueberry
Blueberry contains carbohydrates as
sugars and dietary fiber. It contains fat, protein, vitamin A, thiamine B1, riboflavin B2, niacin B3, pantothenic acid B5, vitamin B6, folate B9, vitamin C, vitamin E, vitamin K, calcium, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. -
Health benefits, side effects and nutritional availability in walnuts
Health benefits of walnuts
Walnuts are rich in antioxidants, which promotes to remove bad cholesterol (bad cholesterol in arteries may leads to arteriosclerosis ). It contains omega 3 fatty acids, it is essential fat for our body, it is very useful for those who have an allergy of sea food. It reduce inflammation. It promotes gut (Intestine) healthy, walnuts nourishes beneficial bacteria in our gut. It may reduce risk of Obesity. It contains polyphenol ellagitannins some of the bacteria in gut convert this into urolithin, it protects against colorectal and some other cancer also.
Walnuts helps to control appetite and hunger and it may support to lose weight. It helps to lower risk type 2 diabetes and may help to lower blood pressure (BP) (High Blood pressure causes heart disease and Stroke). It may lower risk 13 percentage physical impairment like walking and it may helps to boost brain function. It may help in male reproductive health but it is not confirmed yet.
Disadvantages of walnuts
Walnuts hull contains phytochemicals causes stain hands and skin irritation.
Nutritional availability
Walnuts contains some calories, fat, carbohydrates, protein, vitamin C, vitamin B6, potassium, iron, magnesium and calcium.