How are vitamins important for the body??

gkarti

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Hi All!

Today staying fit and stress free has become challenging task. Many people do not eat on time or sleep on time. The food is mostly junk food and inadequate in vitamins. As a result many people are depending on vitamin supplements. Here I'll talk about how vitamins are important for the body.

natural-vitamins.jpg

Everybody knows that a healthy diet is important for the body. But very few people know which food contains which vitamin and in what quantity it is required in the body. Let us examine what roles different vitamins play in our bodies and the source to get them so that one remains healthy and fit.


Why are vitamins necessary??

Vitamins not only keep the organs of the body functioning and alive they also help in the coordination of activities between them. The important vitamins are vitamin A, B(B1,B2,B3,B5,B6,B9 and B12), C,D,E and K. All vitamins except Vitamin B12 and D3 are obtained through food sources. Many people think that if they take multi vitamins they can never be sick or that it is necessary for them to take vitamin supplements after the age of 40. They also feel that they need to take more of vitamin K if they are stressed and follow a hectic life. These things are not true.


Vitamin can cause side effects

The irony is that Excess intake of vitamins can cause many problems in your body. If you get excess of irons and minerals especially in the form of pill supplements you can get gas problems. Similarly excess vitamin A,D3,E can cause fat to grow and can even cause serious neurological problems. This can lead to memory loss, trembling hands and uncontrolled urination. On the other hand deficiency of vitamins can also be a problem. The best way to ensure adequate supply of vitamins is by eating a healthy diet.

It is important that the body be able to absorb and make use of these vitamins. If our lifestyle is bad, the body will not be able to absorb and make use of the vitamins. Eating meals too fast, not chewing meals properly when eating, staying hungry for too long, excessive oily foods, eating a very heavy dinner, excessive usage of beverages(tea, coffee and alcohol) and excessive use of antibiotic pills can cause inability to absorb vitamins in the body.

This is because the liver becomes over strained with breaking down these things. As a result it is not able to create proteins. Therefore it is good to get a blood test done to check the levels of vitamin B12 and D3 in your body as these two vitamins are not available through food sources. If there is a deficiency of these two vitamins one has to take vitamin supplements for these.
 

gkarti

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List of important vitamins

Vitamin A - This is necessary for the eyes and development of the bones. It increases stamina and the ability of the body to fight infections. Good sources are eggs, cod Liver Oil, wheat grass, carrots, green onions, spinach, watermelon, mangoes, yellow fruits and yellow vegetables.


Vitamin B1 - This converts glucose into energy. Good sources are brown rice and nuts.


Vitamin B3 - Cells are able to breathe because of this vitamin. It keeps blood sugar levels in control and also keeps the skin healthy. Sources are grains, dals, beans, fish, turkey and chicken.


Vitamin B5 - This produces anti stress hormones in the body. This vitamin is responsible for keeping the skin, nerves and hair healthy. Sources are mushrooms, avocados, grains, eggs, chicken, mutton, fish and sunflower seeds.


Vitamin B6 - This is considered an anti depressant and plays an important role in the production of blood. It is good for the nervous system also. Sources are cabbage, cauliflower, mutton, Rajma and Green Leafy Vegetables.


Vitamin B9 - This is especially good for pregnant women as it helps in DNA and protein production. It also produces red blood cells. Sources are chicken, rajma, spinach, peanuts, cashew nuts, tomatoes, avocados and peas


Vitamin B12 - This is good for the development of the nervous system, for the production of red blood cells and for the production of essential fatty acids. Good sources are meats, soya and tofu.


Vitamin C - This is important for creating bone and teeth tissues. Vitamin C is also a good anti oxidant. Good sources are fruits and vegetables. Lemon, Papaya, strawberries, grapes, oranges, watermelon and beans are especially good sources.


Vitamin D3 - This vitamin enables digestion and the development of bones. It helps in the absorption of calcium. Only 10-15% of this vitamin can be obtained from diet. It is obtained primarily through sunlight. In the diet it can be obtained through fish(tuna and sardines), eggs and green leafy vegetables.


Vitamin E - This vitamin removes toxins from the liver. It is also a good anti oxidant. It protects red blood cells. Sources are cauliflower, sunflower seeds, soya bean, nuts, green leafy vegetables, salads, beans and cabbage leafs.


Vitamin K - This vitamin provides red color to the blood. Good sources are beans, potatoes, green leafy vegetables, tomatoes, green and red cabbages and cauliflower.
 

gkarti

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gkarti

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