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.