Today:- Jan – Vitamins are important to maintain a healthy mind and a fit body. While the required amounts of vitamins vary according to age, gender and activity level of an individual, it goes without saying that we need sufficient amount of the essential vitamins. For example, a pregnant woman requires more folate and a woman in her menopause years need more of vitamin D to strengthen bones. Here, we list down the essential vitamins and how you can include them in your diet..
This plays a vital role in bone growth, reproduction, immune system health and strengthening vision. It also acts as an antioxidant. Carrots, sweet potato, spinach, broccoli, butter and eggs are good sources of vitamin A.
Also called cyanocobalamin, vitamin B12 plays an important role in the normal functioning of the brain and nervous system. Since one’s body doesn’t make this vitamin on its own, you have to get it from animal-based foods or from supplements. Milk, yogurt, cheese, eggs, meat and fish are good source of vitamin B12. Vegetarians are at a higher risk of deficiency of this vitamin and they will mostly have to take supplementation.
Deficiency of this vitamin can lead to fatigue, depression, and connective tissue defects like gingivitis and impaired wound healing. Also called ascorbic acid, vitamin C serves as an antioxidant. Citrus fruits, grapefruits, strawberries and tomatoes are good sources of this.
Unlike most vitamins, vitamin D actually functions like a hormone and the body makes it from cholesterol when your skin is exposed to sunlight. Also called cholecalciferol, it’s found in certain food such as fatty fish and fortified dairy products. But it’s difficult to get enough of it from diet alone. Vitamin D is important for bone health and its deficiency can cause osteoporosis. You can get this vitamin by exposing yourself to early-morning sunlight, and eating fish and vitamin-fortified products.
Technically called tocopherol , this acts as an antioxidant. Its deficiency can cause muscle weakness, abnormal eye movements, vision problems and unsteady walking. It’s said that vitamin E can slow down aging. Almonds, hazel nuts, avocado, broccoli, papaya, olives and spinach are good source of this vitamin. Including cod liver oil, corn oil and wheat germ in your diet can help avoid vitamin E deficiency.
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