Vitamin B9 / Folic Acid

Vitamin B9 / Folic Acid

It is a water soluble vitamin known by many names such as Folate, Folacin and Tetra hydrofolic acid. It is available in fresh leafy vegetables and liver. It is available in the form of tablets and injections.
Action
It helps to;

• Form DNA
• Produce red blood cells
• Grow and develop the body
• Regulate nerve cell development in the embryo
• Prevent neural tube defect during embryo development in pregnancy.

Deficiency of the folic acid results in megaloblastic anemia, symptoms include weight loss, digestion problem and burning sensation in the mouth.

Recommended Dose

• Male- 400 mcg per day
• Female-400 mcg per day
• Pregnant woman- 800 mcg per day
• Breast feeding mothers- 500 mcg per day
• Infants -30 mcg per day
• Children –200 mcg per day

Sources
It is available in green leafy vegetable, orange, liver, rice, beans, peas, soy beans, lentils and sprouts.

Side effects
Over doze may lead to formation of Folacin crystals in kidneys or cause severe neurological problems.

Vitamin B6 / Pyridoxine

               

Vitamin B6 / Pyridoxine
It is a water soluble vitamin, needs daily replenishment. It helps the body in processing fat, protein and carbohydrates. It plays a role in cell growth, production of red blood cells and cells of the immune system.
Action
It helps to:

• boost the immune system
• work brain properly
• maintain chemical balance in the body
• relax the body
• counteract the side effects of drug Cycloserine and Isoniazid

Recommended Dose
Male- 2.2 mg per day
Female-2 mg per day
Pregnant woman- 2.6 mg per day
Breast feeding mothers- 2.5 mg per day
Infants -0.3mg per day
Children –0.9mg per day
Sources
It is available in meat, fish, whole grain, banana, carrot, vegetable, lentils, sunflower seeds and soy beans.
Side effects
Over dose of Vitamin B6 (>500 mg) can lead to serious nerve damage, as evidenced by earlier signs such as clumsiness and numbness.

Vitamin B5 / Pantothenic acid

Vitamin B5 / Pantothenic acid

It is a water soluble vitamin and needs daily intake. It helps the body releases energy from carbohydrates, protein and fat.
Action
It helps the body to grow
It stimulates the cells to multiply, which promotes wound healing.
Recommended Dose
Male- 4-7 mg per day
Female-4-7 mg per day
Pregnant woman- 7 mg per day
Breast feeding mothers- 7 mg per day
Infants -2 mg per day
Children –3 mg per day
Sources
It is found in organ meats especially liver, egg, whole grain cereals, corn, lentils, soybeans and sunflower seeds.
Side effects
Over dose may cause diarrhea and water retention in the body.

Vitamin B3 / Niacin

                                                              

Vitamin B3 / Niacin
It is a water soluble vitamin, needs daily replenishment. Niacin supplements are in the form of nicotinic acid and niacinamide. The nicotinic acid helps to prevent cardiovascular diseases.
Action
It helps the body in synthesizing DNA, helps in processing of fat to reduce sugar and release energy from the food. It lowers the amount of cholesterol and triglycerides in the blood.
It also helps to:

• Keeps skin and nerves stay healthy
• Treat pre menstrual headaches
• Treat pellagra
• Reduce the amount of cholesterol and triglycerides in the blood.

Recommended Dose
Male- 18 mg per day 

Female-14 mg per day
Pregnant woman- 16 mg per day
Breast feeding mothers- 18 mg per day
Infants -6 mg per day
Children –11 mg per day
Sources
Good sources are meat, fish, pork, salmon, tuna, peanuts, sunflower seeds and beef liver.
Side effects
Over dose of niacin (>2,000 mg per day) damages the liver and causes gastritis with peptic ulcer, nausea, vomiting, abdominal cramps are warning signs of over doze.

Vitamin B2 (Riboflavin)

   

Vitamin B2 (Riboflavin)
It is a water soluble vitamin commonly found in dairy products. It plays an important role in the production of energy. It also helps to activate Vitamin B6.
Action
It helps in growth and development. It also helps the body absorb iron more effectively. It keeps the mucus membrane healthy.
Recommended Dose
Male- 1.6 mg
Female-1.3 mg
Pregnant woman- 1.6 mg
Breast feeding mothers- 1.8 mg
Infants -0.4 mg
Children –1.4 mg per day
Sources
Milk is the best source of riboflavin. Other good sources are cheese, yogurt, leafy green vegetables, almonds and chicken.
Side effects
No side effects reported. It may make the color of urine darkened.

Vitamin B1 (Thiamin)

Vitamin B1 (Thiamin)
It is a water soluble vitamin, widely available in foods and is also produced synthetically. A well balanced diet provides enough Thiamin but in alcoholic patients, alcohol impairs the absorption of Thiamin and leads to deficiency.
Action
Thiamin plays an important role in converting blood sugar into energy. It keeps the mucus membrane healthy and keeps the organs working properly. Physician prescribes Thiamin supplements for the treatment of beri-beri and for alcoholics.
Recommended Dose
Male- 1.4 mg
Female-1.1 mg
Pregnant woman- 1.5 mg
Breast feeding mothers- 1.5 mg
Infants -0.5 mg
Children – 0.7 mg to 1.2 mg per day
Sources
As the body is not able to store Thiamin, it is essential to replenish daily. The best sources are whole grain cereals, rice bran, dried sunflower seeds, soy beans, meat, pork and fish.
Side effects
It is rare. Sometimes drowsiness, allergic reaction and anaphylactic shock may happen due to overdose of Thiamin.

Vitamin A

Vitamins are complex molecules that keep the body’s chemical reactions uninterrupted. It is helpful in maintenance of energy, bones and nerves. It falls into two categories such as water soluble and fat soluble vitamins. Water soluble vitamins are stored and carried by the water that permeates every part of the body. As it is lost through the perspiration and urination, this has to be replaced daily. The water soluble vitamins are Vitamin C and Vitamin B Complex including Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folic Acid, Cyanocobalamine (B12), Biotin and Pantothenic Acid. Fat soluble vitamins are Vitamin A (Retinol), D (Calciferiol), E (D-Alpha tocopherol) and K (Menaquinone) are transported by the fats in the blood stream. It stores in the body and excessive intake of it leads to toxicity. 

                                                         

Vitamin A (Retinol)
It is a fat soluble vitamin, stored in the body. The Vitamin A itself available from the liver and as Beta carotene, a plant based substance that the body can convert into Vitamin A.
Action
It helps to regulate cell development, promotes bone growth, tooth development and boosts immunity. It helps to develop Rhodopsin, which is essential for night vision. It helps in reproduction by helping testicles and ovaries to function properly and in the embryo development.
Recommended daily intake
Males -5000IU
Females -4000IU
Children -2000IU
Sources
Liver is an excellent source of Vitamin A. Good sources includes carrots, sweat potato, broccoli, spinach, tomato, apricots and water melon.
Side effects
A large doze of Vitamin A (>500,000IU) can cause blurred vision, anemia, menstrual problems, enlarged liver and dry skin etc. But high doze of Beta carotene does not have any side effects.

Guidelines for daily diet

                                                                 

Guidelines for daily diet

When you prepare menu daily, guidelines should be kept in mind are:

Say no to fat and cholesterol 

It is showed that fat is conclusively linked to heart disease and perhaps to cancer as well. High fat is also associated with stroke and high blood pressure. Excess fat intake raises the blood cholesterol level and it leads to block in arteries found in victims of heart diseases, heart attack and stroke. One has to be careful to not to use fat as a flavoring agent. Try to eat less meat, buy leaner cuts of meat, trim the fat, eat chicken without skin and don't fry it.Use skim milk instead of whole milk, use low fat mayonnaise for salad dressing  and snacking on fresh fruits and vegetables instead of fat filled chips and sweets.

Cut the calorie (especially if you are over weighed)

The calorie requirement depends on your gender, age and activity. Man needs more than women, younger people need more than adults and active people need more than inactive. The average recommended calorie requirement is 2000kcal. Hold the sugar in your daily diet. Sugary foods are quick energy boosters, but the initial burst is followed by a sump.The complex carbohydrates work very slowly and the best choice for long lasting energy. 

Reduce the salt intake

The FDA recommends that we get 2400 mg of sodium from a tsp of salt. Select the packaged items labelled 'less' sodium or sodium 'free' . Instead of seasoning food with salt, try cooking with herbs, spices and lemon juice. The reason for all concern over the sodium is high blood pressure. Along with that, too much sodium causes the loss of calcium, results in osteoporosis and the brittle bone disease of old age. 

Boost your complex carbohydrates

Getting more complex carbohydrates means eating more wheat/oats based bread, pasta, pizza etc as well as extra fruits and vegetables. Eating more fiber rich foods helps to lower the chance of getting cancer and heart diseases. A person should get 25 gms of fiber per day. Diets high in fruits, vegetables and fiber have been shown to reduce your chances of developing precancerous polyps. Similarly, protein availability is another added benefit from fruits and vegetables.

USDA food guide pyramid supports:

Bread/Cereals- 6 to 11 servings

Vegetables- 3 to 5 servings

Fruits- 2 to 4 servings

Dairy, fish and egg- 2 to 3 servings

Fat, oil and sweats- Use sparingly

Drink plenty of water

Water is everywhere in the human body, accounting for about 60% of its total weight. It plays a role in digestion, absorption, circulation and elimination. It helps the body to regulate the temperature. We lose water constantly through perspiration, urination, sneezing and through tears. Drinking 3-4 litres of water daily able to meet the needs of the body. Avoid alcohol and beverages that contain caffeine increases urination and reduces the amount of water int he body.

Smoking- Facts and Effects on body

Smoking- Facts and Effects on body

Nicotine is the addictive substance in tobacco, which compels the people to smoke continuously and make them feel good. They feel that after smoking, they are less stressed and able to control their mood. But, tobacco contains dozens of cancer causing chemicals. These are:

• Tar contains carcinogen Benzo pyrene.
• Carbon monoxide is an odor less gas which takes place the role of oxygen in the body, results in distribution non oxygenated blood to different parts of the body leads to organ damage.
• Hydrogen cyanide sticks to cilia in the lungs and stops the lungs clearance system and deposits carcinogens in the lungs.
• Free radicals in the tobacco damages the heart and blood vessels.
• Radio active compounds are present in the tobacco, results in cancer.

Effects on the body are
In the respiratory system, 

• lung abcess
• lung cancer
• permanent damage of the air sacs

In the cardiovascular system

• hypertension
• cardiomegaly
• stroke 
• myocardial infarction

In the musculoskeletal system

• osteoporosis
• osteomalacia

In the reproductive system

• low sperm count 
• impotence
• menstrual cycle irregularities
• low level of fertility
• cervical cancer

It is well known the fact that smoking is dangerous. Still, the smokers are not able to quit it. It shows that it needs wide spread awareness, proper guidance and counseling to stop smoking through "ECR"

• Education about the facts and side effects of smoking
• Communication regarding the current research based evidences to report the side effects of smoking
• Reinforcement of the public to quit smoking.

Sardine Benefits

Sardine Benefits

Sardine or Pilchard is a oily fish, small in size, from the family of Clupeidae. These are rich in nutrients and one of the concentrated sources of Omega 3 fatty acids EPA and DHA, which is helpful to lower triglycerides and cholesterol level. These are excellent sources of vitamin B12, which promotes cardiovascular health. 

The vitamin D in sardines promotes bone health and prevent osteoporosis. It also prevent cancer, as it is rich in calcitriol. These are rich in proteins, which helps to boost up immunity of the body. The selenium in sardines are important for cognitive functions, immunity and fertility for women and men.

The sardines contains (100 gms):

• Calories - 189
• Vitamin B12 -33%
• Omega 3 Fatty Acids - 6.1%
• Protein -4.5%
• Vitamin B3 - 1.6%
• Calcium -3.5%
• Iodine - 2.4%
• Selenium -8.7%

Apple benefits

Apple

Apple benefits

Eat an apple everyday, keeps the doctor away. There are many health benefits by eating apple in your daily life such as

• decrease the amount of bad cholesterol in your body
• reduce the chance of getting alzheimer's disease
• prevent type 2 diabetes mellitus
• improve the immunity of the body
• prevent the chance of getting cancer
• keep your skin healthy
• keep your body cool
• its a heart friendly food
• reduce the chance of asthma/bronchitis
• keep your teeth healthy
• prevent Parkinson's disease
• prevent hypertension
• reduce weight
• strengthen the bones
• help to increase the hemoglobin in the body

Dragon Fruit Benefits

Dragon Fruit

Dragon Fruit Benefits

It is commonly called as Pitaya. It is a beautiful fruit with red colored skin and green petals. The center part of the fruit consists of white colored pulp in rich of small black seeds.

The dragon fruits are rich in vitamin C and antioxidants which helps to block the side effects of free radicals, thus, it helps to fight the cancer and aging. It is also rich in dietary fiber with 1 gm per 100 gm of dragon fruit pulp, prevents constipation, hemorrhoids and colon cancer. It does have a small amount of monounsaturated fats.It is very essential to replace bad cholesterol such as saturated and trans fats in blood which helps to lower the risk of heart diseases and stroke.

Have plenty of dragon fruits, lead a healthy life...

Dragon Fruit

Plantain Benefits

Plantain

Plantain Benefits

A plantain is rich in starch, potassium, dietary fiber and less in sugar. Plantains are different from ripened edible bananas, which means only cooked plantains are edible.

These are high in calories, 122 calorie per 100 gm banana. As it is rich in high dietary fiber content (2.3 gm per 100 gm), very helpful to relieve constipation. It also boost up immunity of the body because of vitamin C (18.4 mg/100 gm). It also rich in vitamin A, helpful to prevent blindness, xerophthalmia and enhances the skin complexion. Potassium content in plantain (499 mg/100 gm) helps the body to control heart rate and blood pressure and counteracts the effects of sodium.

Like bananas, these are rich in vitamin B complex, especially pyridoxin, which has a beneficial role in the management of anemia, coronary heart diseases and strokes. Include a plantain in your daily diet and lead a disease free and healthy life....

Ground Nut Benefits

Groundnuts

Ground Nut-Benefits

The ground nut or peanut is a species of Arachis Hypogea, which belongs to the family of Fabaceae. Peanut have many uses and in various forms such as peanut oil, peanut flour, roasted or boiled peanuts and peanut butter.

The peanuts consist of 570 kcal per 100 gm, 24 gm of monounsaturated fat,25 gm of protein including Tryptophan(0.25 gm), Leucine(1.5 gm), Tyrosine(1gm), Valine(1gm), Glutamic acid(5 gm) etc.It is also rich in Niacin(12.9mg), Folate(246 microgram) with high amount of Phosphorous (336 mg) and potassium(332 mg).

• As peanut is rich in folate, it promotes infertility
• Tryptophan in peanuts helps to prevent the depression, an aminoacid which catalyzes the production of serotonin involved in mood regulation
• Niacin in peanut reduces the chance of memory loss
• It can prevent gall stones
• Phytosterol in peanut reduces the risk of cardiovascular diseases and cancer
• It contains high amount of anti oxidants, which doubles during boiling

Caution on use

It may be contaminated with aflatoxin produced by fungus with greenish yellow appearance, which is very toxic and carcinogenic.