Daily Essential Vitamins And Fruits For Healthy Living

Foodstuffs contain minute quantities of organic substances called vitamins. They are essential for metabolism, a set of chemical reactions that happen in our body- cells to sustain life. These chemical reactions release energy and promote growth and development. In other words, it will be safe to say that vitamins help us to work, grow and develop. Plants too, need vitamins; they synthesize them themselves. We, the humans, are not capable of synthesizing all the vitamins that we need. Instead, we depend mainly on plants for our vitamins. It will be amusing to know that without vitamins all the colours in this beautiful world would have appeared black and white. Vitamins perform several other important tasks too. One of them is to boost our immunity and thus prevent diseases. When we are sick, we need heavier doses of vitamins than usual for fighting the virus and other germs.

Fat-soluble vitamins (A, D, E and K) are usually found in meat and meat products, animal fat and vegetable oils, dairy products and fish. They are transported around the body in fat, and your body stores any excess in the liver and fatty tissues. This means you don’t need to get them from food sources every day. Water-soluble vitamins (B, C, folic acid) are found in meat, fish, fruit, vegetables and whole grains. They are transported around the body in water. This means your body can’t store them because you pass the excess through urine. You need to eat foods containing these vitamins every day. Water-soluble vitamins can be destroyed by cooking – so steam and grill rather than boil.

Vitamin A

Vitamin A Beta-Carotene helps keep your eyes and skin healthy. It is the vitamin known to be helpful in preventing night blindness and other vision problems. It also helps fight infections and regulate the immune system by making white blood cells that destroy any harmful bacteria and viruses that enter your body. It is hence known as the anti-infective vitamin because of its role in supporting activities of the immune system. Vitamin A found in fruits is called preformed vitamin A carotenoid, which eventually converts to retinol in your body. Retinol is the naturally occurring form of vitamin A, and it is found mainly in animal products. Beta-carotene, found in apricots, broccoli, cantaloupe, carrots, kale, papaya, peach, pumpkin, red peppers, sweet potatoes and spinach, is converted to vitamin A in the body. Vitamin A aids in the building and strengthening of bones, soft tissue, skin, and mucus membranes. Other carotenoid compounds also have antioxidant properties including alpha-carotene (found in carrots, cantaloupe, and pumpkin), gamma-carotene (found in apricots and tomatoes) and lycopene (found in tomatoes, watermelon, and guava). One-half cup of kiwifruit gives you 2 percent of the recommended daily value of vitamin A. Generally, green and yellow fruits and vegetables are excellent sources of Vitamin A. Too much vitamin A can cause nausea and vomiting and result in weak bones.

Vitamin B

All B vitamins are important. However, three vitamins in particular — vitamins B6 and B12 and folic acid — are especially important. These B vitamins are essential for brain function, red blood cell formation, and building DNA. The body uses the B vitamins working together to properly metabolize fats, carbohydrates and protein. A deficiency of B vitamins can cause irritability, fatigue and problems with your hair, nails and skin. Plums, prunes and raisins are good sources of fruit to get this vitamin in, and good sources of vegetables would be beans, broccoli and Brussels sprouts. You can also get adequate amounts from most nuts. Except among alcoholics or other severely malnourished people, deficiency of B vitamins is rare. When it does occur, B vitamin deficiency can cause irritability, depression and confusion. It can also cause inflammation of the tongue and mouth. Here’s information about these important B vitamins:

Vitamin B1, also known as thiamine, is found in banana, pear, lemon, raspberry, orange, mango, grapefruit and pineapple. It is an important vitamin required in carbohydrate metabolism or conversion of carbohydrate into energy. It is also important for ensuring normal functioning of heart, nervous system and muscles. Deficiency of vitamin B1 causes a disease known as beriberi, the symptoms of which include, tiredness, numbness of hands and feet, muscle pain, loss of appetite and vomiting. This disease can sometimes affect the cardiovascular and nervous system.
Vitamin B2 or riboflavin plays a significant role in the production of red blood cells, growth and development of body and reproduction. It can be found in kiwi, though most fruits are not substantial sources of vitamin B2. Riboflavin is also required in carbohydrate metabolism. Riboflavin works with the other B vitamins.

Vitamin B3, known as niacin: The third member of the B-complex family of vitamins is niacin, vitamin B3. Niacin is a B vitamin that helps maintain healthy skin and nerves. It also has cholesterol-lowering effects. Niacin is vital for normal brain function and deficiency. Smaller deficiencies of this vitamin may be responsible for insomnia, fatigue and mouth ulcers. Avocados are an excellent source of vitamin B3 and will guard against any possible deficiency. Eating sunflower seeds and prunes will boost your levels of vitamin B3, which is also found in banana, peach, watermelon, kiwi and cantaloupe. It is essential for the smooth operation of digestive and nervous systems. Sufficient intake of vitamin B3 prevents the occurrence of the disease ‘pellagra’, which causes gastrointestinal disorders, dermatitis, mental confusion, insomnia and even dementia. Vitamin B3 is also required in releasing energy from food, and for the proper functioning of over 50 enzymes.

Vitamin B5, known as pantothenic acid, is essential for food metabolism (releasing energy from food), and is found in orange and banana. It is also required in production of cholesterol, which facilitates the manufacture of vitamin D and steroid hormones. It ensures the proper use of other vitamins by human body and a healthy digestive system.

Vitamin B6 or Pyridoxine plays a very crucial role in the metabolism of carbohydrate, fat and protein. It helps in the production of antibodies, and thereby plays an important role in the proper functioning of the immune system and the brain. It is also required for the production of red blood cells and smooth operation of the nervous system. Vitamin B6 is mainly found in banana, and watermelon. Its deficiency may result in anemia, nausea, irritability, insomnia, dermatitis, asthma and allergies. Vitamin B6 is one of the few water-soluble vitamins that can be toxic if taken in large doses. So eating healthy foods with vitamin B6 is usually the best way to get it.

Vitamin B9 includes both folic acid and folate. Folic acid is required for cell growth and proper development of embryo and hence its sufficient intake is very important during pregnancy. Folate is important for production of red blood cells, DNA and constituent parts of the nervous system. It works with vitamin B12 to help form red blood cells. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Experts advise that this vitamin be taken pre-conceptually and during pregnancy to reduce the risk of birth defects. If you suffer from nervous disorders, be sure to include foods rich in folic acid in your diet including melons. Folate may help protect men and women from heart disease because it prevents the build-up of homocysteine, a substance that your body needs to build protein but that can lead to heart and blood vessel disease if produced in excess. You can get the necessary quantity from eating a few servings of leafy green vegetables or beans daily. Too much folate may increase your risk for colon cancer. Great sources of nutrition for folate include lima beans, spinach, asparagus, oranges, banana, strawberry, blackberry, and avocado.

Vitamin B12: Older men, in particular, may have an increased need for this B vitamin, which boosts brain health. Vitamin B12 supports the normal functioning of the nervous system, including memory. Depression and dementia are symptoms of a low serum B12. The recommended daily allowance for B12 is 2.4 mcg, which you can easily get from your diet. One serving of fortified breakfast cereal will provide all that you need. B12 may be included in your daily multivitamin. Although high doses have not been shown to be harmful, you should not need to supplement this vitamin unless your doctor recommends it. Great food sources for B12 include salmon, shrimp, beef, chicken, clams, eggs, milk, and cheese.

Vitamin C

Vitamin C or Ascorbic Acid, is a potent antioxidant that serves a protective role in the body by neutralizing free radicals that want to attack healthy cells. Ascorbic acid helps the body make collagen, a protein that aids in wound healing and is used to make new skin, ligaments and blood vessels. It also plays a role in the formation of red blood cells. Vitamin C also boosts levels of the brain chemical noradrenaline, a neurotransmitter. It boosts alertness and increases concentration. Vitamin C is one of the most important vitamins for the immune system and for the health of every tissue in the body. Studies show that when the body is under great stress, or during the ageing process, levels of ascorbic acid decline. Because vitamin C is water soluble , our bodies are unable to store it and we must ensure that we get adequate quantities in our diets on a regular basis. Kiwifruit is filled with vitamin C. Boost your daily intake of vitamin C with tasty and nutritious fresh citrus fruits and juices. Although it is no longer believed that vitamin C can keep you from catching a cold, it is an essential building block for good nutrition. Insufficient vitamin C can result in anemia and scurvy. Too much vitamin C will not hurt you, because your body can’t store it, but it can give you an upset stomach. Great sources of vitamin C include oranges, bell pepper, grapefruit, apple, banana, plum, grapes, mango, watermelon, broccoli, Brussels sprouts, cabbage, potatoes, strawberries, tomatoes, kiwi, lemons, cantaloupe, pineapple, asparagus and leafy green vegetables. Poor intake of vitamin C can cause scurvy, symptoms of which include spongy bleeding gums, loss of weight, irritability and wounds that cannot be cured easily.

Vitamin D

Vitamin D is also known as the “sunshine vitamin,” since it is made by the body after being in the sun. Ten to 15 minutes of sunshine three times a week is enough to produce the body’s requirement of vitamin D. Vitamin D is necessary for strong bones and healthy teeth. It also helps in preventing osteoporosis, and enhances immunity. To make sure your body gets enough vitamin D, you can get it from eating salmon, tuna, sweet potatoes and egg yolks. Fortified milk and oatmeal are good sources as well. If you’ve experienced the menopause, you may need to increase your intake of calcium and vitamin D to keep your bones strong. Vitamin D is crucial to the development of healthy, strong teeth and bones. Vitamin D becomes even more important with age, because it’s needed to absorb calcium and it helps prevent weak muscles and bones. A deficiency of either when your body needs it can lead to serious health problems. Rickets, a disease thought to be under control, is once again becoming a serious health issue. Its symptoms include bones that are deformed, soft and brittle. The skull, for example, is supposed to be thick and hard. One of the first notable signs of rickets is a skull that is thin and soft. If the shape of the head doesn’t form properly, as can happen with Rickets, teeth may not grow properly. Wrists, ribs, knees, ankles all may experience abnormal growth. Recent research also suggests that vitamin D deficiency may increase the risk of colon cancer, and one study found that men with low levels of vitamin D were twice as likely to have a heart attack as men with normal levels. Good nutrition sources for vitamin D include salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified breakfast cereal. Too much vitamin D can cause fatigue and muscle weakness.

Vitamin E (Tocopherol)

Vitamin E is an antioxidant also known as tocopherol. It plays a role in the formation of red blood cells and helps the body use vitamin K. It has a wide range of therapeutic uses. Although this vitamin is fat- soluble , it is stored less efficiently by the body than most and very vulnerable to processing; 90% is, for example, lost when wheat is refined into white flour. Smokers and women who takes the contraceptive pill have additional vitamin E requirements. Fresh green leafy vegetables ensure that your body has a good supply of vitamin E. Regular use of Vitamin E helps to slow down the degenerative ageing process. It plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may slow age-related changes in the body. Adults with intestinal disorders of malabsorption may be deficient in vitamin E. But taking too much vitamin E daily increases the risk of bleeding. Food sources of vitamin E include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

Vitamin K

Vitamin K is a fat-soluble vitamin that is stored in your body’s fatty tissue and liver, and has an important role in helping your blood clot properly. It is also needed for the proper use of calcium in the bones, and as such, may improve bone health and reduce the risk of fractures. It is an important fat-soluble vitamin, though rarely deficient. Little is stored by the body, but healthy gut bacteria ensure adequate amounts of vitamin K. The best food sources of vitamin K include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil. Yogurt , which encourages ”healthy” bacterial growth in the intestines, is a good natural source of vitamin K, and can help to prevent deficiency. Supplementation of Vitamin K is rarely advised but it is found naturally in foods such as tomatoes. One kiwifruit, weighing 100 g, supplies your body with 40 mcg of vitamin K, or 50 percent of the recommended daily value.

Tags: herbs vitamins, vitamins health

Category: HERBAL REMEDIES