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DOES MY NATURAL DIET CONSIST OF VITAMINS?

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DOES MY NATURAL DIET CONSIST OF VITAMINS?

Dr. Zeba Sultan 25 Jun 2018 391 Views

Multi-vitamins, vitamin supplements, vitamin deficiencies, etc. are very commonly used in today’s times. My patients are often asking me if they are getting enough vitamins from their diet. So, in this blog I will be telling you the different types of vitamins, why they are important and which food sources contain them.
Vitamin A
Acts as antioxidant, essential for growth and development, maintains healthy vision, skin and mucous membranes, may aid in the prevention and treatment of certain cancers and in the treatment of certain skin disorders.
Food sources: Palm fruit, red palm oil, dark green leafy vegetables, mango, papaya, apricots, carrot, pumpkin and sweet potato.
Milk, cheese, cream, butter, ghee, egg, fish, kidney and live, liver oils of fish like halibut, cod and shark.
Vitamin D
Essential for formation of bones and teeth, helps the body to absorb and use calcium.
Food sources: Sunshine Vitamin.
Milk, cheese, cream, butter, ghee, egg yolk, liver, oyster and certain varieties of fish.
Vitamin E
Antioxidant, helps to form blood cells, boosts immune system
Food sources: Wheat germ, corn, nuts, seeds, olives, spinach, asparagus and other green leafy vegetables, vegetable oils like groundnut, soy, cotton seed and safflower, whole grain cereals, vegetables, pulses, egg yolk, butter, liver.
Vitamin K
Essential for blood clotting  
Food sources: Dark green leafy vegetables (spinach, cauliflower, cabbage and lettuce), vegetable oils (soya bean, rapeseed and olive) contain more.
Vegetable oils (peanut, corn, sunflower and safflower) contain less.
Egg yolk, milk and organ meats like liver are other good sources

Thiamin(B1/Aneurin)
Helps in carbohydrate metabolism, essential for neurological function.
Food sources: Rice polishing’s, wheat germ, dried yeast and yeast extract. Whole cereals, pulses, soya bean, dried beans, oilseeds and nuts. Meat fish, eggs, milk, vegetables and fruits (Fair sources).
Riboflavin(B2)
Energy metabolism, maintain healthy eye, skin and nerve function.  
Food sources: Liver, dried yeast, milk powder, egg powder. Whole cereals, millets, pulses, green leafy vegetables, oilseeds and nuts, meat fish, eggs and milk (Good sources). Milled cereals and cereal products, roots and tubers, other vegetables and fruits (Fair sources).
Niacin(B3/Nicotinamide/Nicotinic acid)
Energy metabolism, brain function
Food sources: Liver, dried yeast, rice polishing’s and peanuts. Whole cereals, legumes, meat and fish (Good sources). Milled cereals and cereal products, roots and tubers, other vegetables and fruits, milk and eggs (Fair sources).
Vitamin B6(Pyridoxine)
Helps to produce essential proteins, convert proteins to energy.
Food sources: Liver, dried yeast; rice polishing’s, wheat bran and wheat germ. Whole cereals, legumes, nuts and seeds, milk powder, meat, egg, leafy vegetables (Good sources). Milled cereals, other vegetables and fruits (Fair sources).
Vitamin B9(Folic acid)
Helps in RBC formation, formation of genetic material of cell, very much essential during pregnancy
Food sources: Liver, dried yeast, rice polishing’s and wheat germ. Whole cereals, dried legumes, nuts, fresh oranges and green leafy vegetables (Good sources). Milled cereals, other vegetables and fruits, milk (Fair sources).

Vitamin B12(Cyanocobalamin)
Help in producing genetic material, formation of RBC, maintenance of CNS, synthesis of amino acids, involved in metabolism of protein, fat and carbohydrate.   
Food sources: Liver (goat, sheep, ox, pig).
Meat, fish, egg, kidney, brain.(Good sources)
Fresh milk, milk powder, cheese (Fair sources)
Vitamin B5(Pantothenic Acid)
Aids in synthesis of cholesterol, steroids, and fatty acids, crucial for intraneuronal synthesis of acetylcholine.
Food sources: Liver, yeast, salmon, vegetables, dairy, eggs, grains and meat.
Vitamin H(Biotin)
Coenzyme during the metabolism of macronutrients. Good for skin, hair and nails.
Food sources: Organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts and brewer’s yeast.
Vitamin C(Ascorbic Acid)
Antioxidant, necessary for healthy bones, gums, teeth and skin. Helps in wound healing, prevent from common cold.
Food sources: Amla, Guava, Oranges, drumstick leaves, other leafy vegetables and fruits such as berries, pine apple and tomatoes. Also cherries, kiwi, mangoes, strawberries, water melon, cabbage, broccoli, brussels sprouts, bean sprouts, cauliflower and mustard greens, red and green peppers, peas and potatoes.
So, now you are aware about all the vitamins, why they are important and the food sources that have them.
Include those in your diet and notice the difference. Keep reading my blogs and thank me later!:)

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