Vitamins and Minerals

                                                       

Vitamin A

The benefits of Vitamin A are quite notable in terms of healthy vision, healthy skin, healthy bones. It also works as an antioxidant and  repairs damaged cells and grow healthy cells. Animal products such as meat, eggs, fish, fish oil, liver, cream, milk, cheese are rich sources of Vitamin A. It's also found in plant based food such as fruits and vegetables.


Vitamin B

Vitamin B help promote a healthy metabolism and significantly reduces 'risk of stroke'. Vitamin B is essential in preventive care and is abundantly available in green vegetables, fruits, whole grains, dairy products and meats.

Vitamin B2

Vitamin B2 is a water soluble vitamin that is flushed out of the body daily and must be replenished from external sources. It plays a key role in the production of energy in the body. Vitamin B2 breaks down carbohydrates, fats and proteins and produces energy. Vitamin B2 is absolutely indispensable for overall growth and strong health. Sources - nuts, dairy products, egg, meat, mushrooms, soyabeans, leafy vegetables, whole grains, enriched cereals, bread, broccoli. Foods rich in riboflavin are good sources of Vitamin B2.  




Vitamin B6

The food we eat daily is converted into energy by Vitamin B6 along with other B group vitamins. Apart from this major function, we need Vitamin B6 on a regular basis to maintain a strong body and a healthy and fully alert brain. Vitamin B6 is water soluble and they cannot be stored in the body. Sources - chicken, egg, fish, fortified cereals, vegetables such as beans, dark leafy greens, papayas and fruits such as bananas, oranges.

Vitamin B12

Vitamin B12 is part of the vitamin B family and is water soluble. This vitamin is essential for a healthy nervous system, metabolism and other related biological processes and proper function of adrenal gland. Vitamin B12 also helps body to produce DNA. Deficiency of vitamin B12 may lead to :-

• Depression
• Insomnia (sleeplessness) 
• Cardiovascular comlications
• Cancer
• Anemia
• Brain damage
• Multiple Sclerosis

Foods rich in Vitamin B12

• Beef
• Lamb
• Shrimp
• Salmon
• Cod
• Yogurt
• Cow's milk

Vitamin C

Vitamin C is critical for human health as it is required for repair and growth of tissues. Vitamin C is responsible for production of collagen which maintains healthy connective tissues and vital for support and structure of tissues and organs including bones, skin and blood vessels. Vitamin C also helps in healing wounds and enables our body to consume sufficient iron. Vitamin C is antioxidant and protects against damages caused by toxic chemicals and pollution. Deficiency of Vitamin C causes cardiovascular disease, eye problems and wrinkling of skin. Citrus fruits, Bell Peppers, Broccoli, Papaya, Strawberries, Tomatoes are great sources of Vitamin C.


Vitamin D

Vitamin D is produced by the body naturally by direct exposure to sunlight. An exposure of just 10 minutes to sunlight is enough to produce sufficient Vitamin D the body needs. Besides producing naturally there are certain foods that contain Vitamin D. Egg yolk, salmon, fortified cereal, fortified milk, shrimp, fortified orange juice are some of the good sources of Vitamin D.


Vitamin E

Vitamin E is a group of 8 fat soluble vitamins with antioxidant properties crucial for health. Of these 8 fat soluble vitamins - four are tocopherols and other four are tocotrienols. According to experts vitamin E eliminates free radicals which would otherwise damage cell membranes and brain cells. These vitamins are immensely useful for proper functioning of a number of processes in our body - strong muscles, skin, hair, vision and immunity. 

Scientists have also found vitamin E is highly effective in slowing down 'Alzheimer's progression' and in treating cataract, asthma, respiratory infections, skin diseases and ageing. Vitamin E has excellent antioxidant and anti-inflammatory properties. Vitamin E plays an important role against heart diseases by protecting LDL cholesterol from free radical damage. In women, the nutrient  helps fight against menstrual cramps. Foods rich in vitamin E :

• Sunflower seeds
• Vegetable oils
• Spinach
• Peanuts
• Almonds
• Avocado
• Shrimp
• Broccoli
• Hazelnuts
• Asparagus

Most of the cooking oils nowadays are fortified with Vitamin K and olive oil is also a good source of it.



Antioxidants

Antioxidants are chemicals both man-made and natural that can prevent and slow down cell damage. Plenty of natural antioxidants available in fruits, vegetables, sea food and marine plants. There are many antioxidants compounds but the most important are Vitamin A, C and E. Antioxidants may also be produced artificially. Any compound that can donate electrons and counteract free radicals has antioxidant properties.


Minerals

Minerals are crystalline solid substances of inorganic origin, naturally occurring. It has specific chemical compositions and are the fundamental building blocks of rock. Our bodies need various minerals and vitamins for all of its functions. They grow, repair and maintain the cells in the body, organs, system and even skeleton. A balanced diet always includes essential nutrients to remain healthy. Deficiencies of minerals and vital vitamins may lead to different complications of skin, hair, teeth, bones and even cancer. Fruits such as bananas have potassium, magnesium, citrus fruit berries have calcium. Leafed vegetables are rich in magnesium, potassium, iron, calcium and copper.


Vital Minerals

• Iron : Carries oxygen throughout the body, prevents depression and must for the pregnant. Deficiency leads to fatigue, brittle bones. Source - chicken, beef, cereals, oysters, fruits and some vegetables.

• Potassium : Controls blood pressure and blood pressure raising effects of sodium. Source - bananas, tomatoes, potatoes.

• Magnesium : Supplies energy by keeping the cells healthy, regulates blood pressure, builds strong bones, prevents insulin resistance and migraine related headache. Source - almonds, molasses, bran cereal, brown rice.

• Calcium : Builds strong bones, teeth, prevents complication of gum, regulates blood pressure. Source - dairy products such as butter, cheese, milk, also from spinach, beans and some other fruits. 

• Zinc : Rewards a strong immune system that fights against infection, cold, flu, aids in healing wounds quickly, absolutely ideal for healthier pregnancies. Source - beef, pork, crab, oysters.

• Copper : Copper cannot be produced within the body and has to be obtained from external foods. Overall development and existence of body depends on copper as this mineral is associated with the process of metabolism in association with amino acids and vitamins. Deficiency of copper in body may lead to brittle bones, anemia, low body temperature, low white blood cell, irregular heartbeat and thyroid disorders. External sources - meat, seafood, whole grains, nuts, oats, almonds, avocados etc.  

Nitric Oxide

Nitric Oxide is a molecule produced by the body to enable its 50 trillion cells transmit signals throughout the body and communicate with each other. Nitric oxide performs several cellular activities such as :-

• Enable brain cells to transmit signals between each other and help memory
• Controls blood pressure
• Enables immune system to fight against bacteria and tumors
• Helps sleep and relaxation
• Reduces inflammation
• Helps gastric motility
• Fights against cardiovascular diseases. The interior surface of arteries produces nitric oxide. Deposit of plaque inside the arteries resists production of nitric oxide. Doctors prescribe 'nitroglycerin' to prevent this type of disorders. 
• Known medications for impotency such as 'Viagra' works by influencing enzymes in the pathway of nitric oxide, triggering more production of nitric oxide that supplies increased blood flow to the veins of sexual organ resulting in harder erection. So, nitric oxide fights against impotency and infertility.
• Nitric oxide is very important for athletes and body builders. They need more oxygen through increased blood supply during rigorous activities. That's why they consume more supplements with L-arginine and L-citrulline to augment blood flow to the muscles. 

How to enhance nitric oxide level in body

This may be done in two ways :-

1) Through physical activity such as workout, sports or swimming. When we do these things we need more oxygen and the heart pumps more blood. At this time the arteries release nitric oxide into the blood which widens the wall of the veins.

2) By intake of foods rich in L-arginine and L-citrulline such as fruits, meat, nuts, dairy products.




Metabolism

The function of 'metabolism' is to burn the nutrients in food we consume to produce energy that keeps all of us moving. The role of vitamins specially all types of B vitamins and minerals is vital in metabolism. Foods such as spinach, beans, oats, fish eggs are rich sources of B vitamins that help metabolism and digestion


Lycopene

Lycopene is a common carotenoid compound found in vegetables, fruits and green plants. The antioxidant element in lycopene is very effective in preventing cancer and cardiovascular diseases. Lycopene is responsible for the red colour of tomatoes. Consumption of tomatoes which contains lycopene is helpful for production of breast milk and plasma of breast feeding women. The best source of lycopene is tomato but also found in watermelon, pink guava, pink grapefruit and papaya.


Quercetin

Quercetin is not a nutrient and classified as a flavonoid. It is a plant pigment found in varieties of foods such as grapes, apples, berries, onion, red wine and tea. It has been found over the years by scientists that quercetin is effective in the treatment of :-

• Asthma
• Allergy
• Heart Diseases
• Hypertension or high blood pressure
• Cancer
• Health of arteries and veins
• Impotence or Erectile Dysfunction
• Prostate health
• Liver health
• Kidney complications
• Brain cells from damage
• Skin health and damage due to radiation

Anthocyanins

There is concrete evidence that humans derive a lot of essential benefits from fruits and vegetables. In an effort to find out the real health promoting compounds, researchers have emphasized on the properties of flavonoids, a large array of fenolic compounds abundantly found in fruits and vegetables.  Anthocyanins is the most notable flavonoid with antioxidant benefits. Anthocyanins are the pigments responsible for amazing hues found in fruits, vegetables, cereal grains such as red, purple, green, blue and many more.  It contains antioxidants that fight harmful free radicals and has anti-cancer, anti-inflammatory and anti-viral properties. Latest research indicates anthocyanins fight high blood pressure, obesity, cancer, heart diseases and urinary tract infection also. Sources : Grapes, tomatoes, tart cherries, bilberry, chokeberry, red onions and wine blended from grapes.


Folate or Folic Acid

Folate or folic acid commonly known as Vitamin B9 is vital for us in many ways. Its benefits are almost uncountable. Some of them are categorised below :-

• Production of red blood cells : Folate aids production of red blood cells in the body deficiency of which may lead to a number of diseases including cancer. Folate supplements are also responsible for white blood cells that form the core of the body's defence mechanism. 

• Benefits in Pregnancy : Folate is responsible for the development of an unborn baby's spinal cord and brain. Without enough folic acid in a pregnant woman, may result in the birth of a baby with incomplete development of the spinal cord called 'spina bifida' and incomplete development of major parts of the brain called 'anencephaly'. Sufficient floic acid cut the risk of neural defect to the unborn baby by at least 50 percent.

• Heart Disease : Flolate deficiency may increases the risk of coronary diseases. Homocysteine is a toxic compound in blood may cause severe artery damage and folic acid eliminates this harmful compound from blood. 

• Benefits to Brain : Normal level of folic acid is highly suitable for proper functioning of brain. Folate also slows down the ageing process of our body.

• Depression and Fatigue : It has been proven by research that adequate folic acid keeps us free of depression/frustration - a side effect of modern/fast/busy life schedule. 

Folate is found in various fruits (bananas, strawberries, oranges) green leafy vegetables (spinach, broccoli, tomatoes) cereals, yeast, egg, fish, meat(organs like liver/kidneys) and dairy products.