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How to eat your vitamins in a healthy manner?



Our body is made up of the food that we eat on a daily basis. Our food is made up of several vitamins and minerals that energies us and promotes the immune system to fight against the disease. There are several good foods that are high in vitamins that help in maintaining the required nutritional level.


Here, in this blog, you will find some useful information on how to eat your vitamins in a healthy manner. Some high-vitamins foods are listed here along with the category of vitamins they come in.

VITAMIN A

Vitamin A is an essential fat-soluble (efficiently absorbed when eaten along with Fat) vitamin which is important for your vision, organ functionality, strong immunity and overall body growth. The deficiency of the Vitamin A can lead to the hair loss, vision related-problems like night blindness, blurred vision, dry eyes and also you will get more susceptible to the infections as your immunity gets degraded. Therefore, it is essential to get an adequate amount of Vitamin A which can be sourced from various fruits and vegetables. Some of the good sources of Vitamin A are:

  • Beef Liver

  • Cod Liver Oil

  • Butter

  • Sweet Potatoes

  • Water melon

  • Guava

  • Salmon Fish

  • Hard Boiled Egg

  • Cheddar Cheese

  • Kale

  • Spinach

  • Grapefruit

  • Mango

  • Papaya

  • Apricot

The requirement of the Vitamin A can be easily met if the fruits and vegetables listed above are been consumed at a regular interval. The addition of Vitamin A is an excellent choice for a healthy and active body.



VITAMIN B1

Vitamin B1 is also called Thiamine, and it was the first B type of Vitamin which was discovered by the scientists, hence named as Vitamin B1. It is an essential nutrient which helps the body to function properly. It is a water-soluble vitamin and keeps your body energetic by turning your food into energy. The deficiency of the Vitamin B1 can lead to the complications like deteriorated health of your nervous system, malfunctioning of the brain and many other heart ailments. Furthermore, you may also experience

  • Loss of appetite

  • Fatigue

  • Irritability

  • Tingling sensation in arms and legs

  • Muscles weakness

  • Blurred vision

  • Nausea and vomiting

The deficiency of Vitamin B1 can be seen in the people who eat an extremely low-calorie diet and worries a lot about gaining weight. Apart from this, alcoholic, diabetic and the people who are undergoing with the dialysis procedure for their kidneys may also suffer the deficiency of this vital nutrient.


To maintain an adequate level of this nutrient, the following fruits and vegetables can be consumed:

  • Lentils

  • Oats

  • Peas

  • Nuts

  • Whole grain Cereals

  • Soybeans

  • Rice

There are certain medical conditions which prohibit the absorption of the Vitamin B1. Therefore, in this case, you can consult with your doctor to get a prescribed supplement.



VITAMIN B2

Vitamin B2 is a Riboflavin which is important for the body's cell growth and its function. This also helps in improving skin complexion, proper development of the digestive tracts, blood cells, and the functioning of the brain.

Riboflavin is effective for minimizing the risk of cataract and migraine attacks. It reduces the number of migraine attacks and level of pain experienced during migraine. Foods which are rich in Vitamin B2 are eggs, green vegetables, milk and other dairy products including meat, mushrooms and almonds.

As a surprising yet informative fact, riboflavin is excreted continuously in the urine of a healthy individuals, making the deficiency common. Therefore, if the recommended dietary allowances are not been maintained it can lead to severe complications.


According to NCBI -

Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline.


Riboflavin EAR ( Estimated Average Requirements) and RDA (Recommended Dietary Allowances) Summary, Ages 1 through 18 Years

EAR for Children 1–3 years - 0.4 mg/day of riboflavin

4–8 years - 0.5 mg/day of riboflavin


EAR for Boys 9–13 years - 0.8 mg/day of riboflavin

14–18 years - 1.1 mg/day of riboflavin


EAR for Girls 9–13 years - 0.8 mg/day of riboflavin

14–18 years - 0.9 mg/day of riboflavin



Riboflavin EAR ( Estimated Average Requirements) and RDA (Recommended Dietary Allowances) Summary, Ages 19 through 70 Years

EAR for Men 19–30 years -1.1 mg/day of riboflavin

31–50 years - 1.1 mg/day of riboflavin

51–70 years - 1.1 mg/day of riboflavin


EAR for Women 19–30 years - 0.9 mg/day of riboflavin

31–50 years - 0.9 mg/day of riboflavin

51–70 years - 0.9 mg/day of riboflavin




VITAMIN B3

For a general good health, it is important to have the sufficient levels of Niacin, or Vitamin B3. It improves the level of HDL cholesterol, thus maintaining a proper cholesterol level and maintain a healthy nervous system and lowers the risks of any heart ailment. It contributes in the digestion system too.


Niacin is also a water-soluble vitamin like Riboflavin. The excess is get excreted through urine. Therefore, Niacin should be consumed to maintain the recommended intake. The foods that are rich in Niacin (Vitamin B3) are:

  • Liver (the best natural source of Niacin)

  • Tuna Fish

  • Turkey

  • Salmon Fish

  • Peanuts

  • Avocado

  • Whole wheat products

  • Mushrooms

  • Green Peas

  • Potatoes

The Daily Recommended Intake (DRI) vary from person to person and according to the age. However, it is important to consume Niacin in a proper level as it can not be stored in a body.




VITAMIN C

Vitamin c is an ascorbic acid, which is needed by a human body to form blood vessels, cartilage and muscles. It is also important for a body's healing process. It also protects body cells from the free radicals which are harmful to a human body, hence preventing your body fro the heart diseases and cancer. Vitamin C helps to absorb iron intake.


Vitamin C can be easily found in all types of citrus fruits, tomatoes, peppers, spinach and broccoli.


According to Mayo clinic," The recommended daily amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams."

Vitamin C is one of the safest and effective nutrients and we may also find this vital nutrient in many of the cosmetic products too. According to research and studies, vitamin C has been found beneficial in healing stress and minimizes the risk of strokes. Furthermore, it is also helpful in handling skin-ageing problems.


Overall, Vitamin C is necessary for the healthy growth of the human body. However, an excess of the consumption may lead to stomach upset.



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HAPPY EATING!!


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References:

Webmd

Mayoclinic

Wikipedia