Posts Tagged Vitamins

Best Vitamins for Men and Recommended Daily Intake

Vitamins play a vital role for healthy functioning of the body and to protect our self from fighting against diseases. It is important to consume all the essential vitamins of a considerable amount on a daily basis.

Vitamin A boosts the immune system and helps to maintain a proper vision. It stimulates the production of testosterone and also maintains reproductive health. The recommended daily allowance (RDA) of Vitamin A for men is 900 mcg.

Vitamin C decreases the risk of heart diseases such as cancer and also reduces the risk of lung cancer in men. It helps to boost the energy levels. The RDA of Vitamin C for men is 90 mg.

Vitamin D is essential for enhancing male virility, absorbs calcium and improves bone growth. The RDA of Vitamin D for men is 15 mg.

Vitamin E maintains healthy blood vessels and useful for men with low sperm count. The RDA of Vitamin E for men is 15 mg. Vitamin K is essential for blood clotting. Useful for men having diabetes. The RDA of vitamin K for men is 120 mcg.

Vitamin B1 boosts metabolism and increases energy levels in men. The recommended intake is 1.18mg.Vitamin B3 also called as Niacin, is essential for regulating cholesterol levels and promotes growth of healthy skin and hair. The recommended intake is 16 mg.

Vitamin B5 or Pantothenic acid provides healthy cell growth in the body. The recommended daily intake is 5mg.

Vitamin B9 can reduce the risk of cancer in men. The recommended daily intake is 400 mcg.

Vitamin B6 makes healthy blood cells and breaks down proteins in the body. The recommended daily intake for men is 1.7 mg.
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Recommended Daily Allowances Of Micronutrients

National Institute Of Health has suggested amounts of micronutrients to be taken daily through diet to stay healthy. These RDA will help to evaluate health condition of an individual.

Micronutrient

RDA

Age group

Vitamin A

300-600mcg of RAE

700-900mcg

750mcg

1200mcg

Up to 1 year

Adults

Pregnant women

lactating women

Vitamin D

400 IU

600IU

800IU

600IU

Up to 1 year

Adults

Above 70 years

Pregnant and lactating

Vitamin E

4-5mg

6-15mg

15mg

19mg

Upto 1 year

Adults

Pregnant women

Lactating

Vitamin K

2.5mcg

30-90mcg

Upto 1 year

Adults

Calcium

200-260mg

700-1200mg

1300mg

Upto 1 year

Adults

Pregnant and lactating

Iron

11mg

7-10mg

8-18mg

27mg

9-10mg

Upto 1 year

1-13 years

14-51 years

pregnant women

lactating

Sodium

0.12-0.37g/d

1-1.2g/d

1.2-1.5g/d

1.5g/d

Upto 1 year

1-3years

Adults

pregnant women

lactating

Copper

200-220mcg/d

340-440mcg/d

700-900mcg/d

1000mcg/d

1300mcg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Fluoride

0.01-0.5mg/d

0.7-1.0mg/d

2-4mg/d

3mg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Iodine

110-130mcg/d

90mcg/d

120-150mcg/d

220mcg/d

290mcg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Chloride

0.18-0.57g/d

1.5-1.9g/d

1.8-2.3g/d

2.3g/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Magnesium

30-75mg/d

80-130mg/d

240-420mg/d

350-400mg/d

310-360mg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Manganese

0.003-0.6mg/d

1.2-1.5mg/d

1.6-2.3mg/d

2.0mg/d

2.6mg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Phosphorous

100-275mg/d

460-500mg/d

700-1250mg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Potassium

0.4-0.7g/d

3-3.8g/d

4.5-4.7g/d

4.7g/d

5.1g/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Zinc

2-3mg/d

3.5mg/d

8-11mg/d

11-12mg/d

12-13mg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Selenium

15-20mcg/d

20-30mcg/d

40-55mcg/d

60mcg/d

70mcg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Molybdenum

2-3mcg/d

17-22mcg/d

34-45mcg/d

50mcg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Chromium

0.2-5.5mcg/d

11-15mcg/d

20-35mcg/d

29-30mcg/d

44-55mcg/d

Upto 1 year

1-3 years

Adults

Pregnant

lactating

Doctor prescribe supplements of micro-nutrients, as given. Most minerals are electrolytes, which have crucial role in maintaining water balance in the body to make kidneys and heart function normal. Any disturbance in these values may have serious effects such as kidney failure, chest pain, heart related diseases, etc.

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Vitamins Specific to Pregnant Women

Pregnancy is a very crucial stage for women, and therefore, needs special attention and proper care. Any negligence in health care may affect fetal development. There are some vitamins that should be taken by pregnant women as well as those who want to conceive.

This article is about the vitamins that are necessary during pregnancy.

Folic acid – If the mother has folic acid deficiency, newborn is affected with neural problems like ‘spina bifida’ which means incomplete formation and splitting of spinal cord. Daily recommended folic acid for pregnant women is 10mcg per day. Because of this reason doctors suggest folic acid capsules to overcome neurological disorders.

Vitamin D – Main function of this vitamin is absorption of calcium for bone development. Deficiency of this vitamin will affect improper bone formation leading to fragile, weakened bones in new born. It is required in high amounts by mother, as most of the calcium is taken away or utilized by the fetus for calcium and phosphorous metabolism.
Pregnant women having deficiency of this vitamin can have early softening of bones leading to a condition called ‘osteoporosis’.

Calcium – Calcium is mainly involved in bone formation and development. Vitamin D deficiency disables absorption of calcium from intestine and deposition of calcium in bones.

Vitamin B complex and vitamin C – Both vitamin B complex and vitamin C help in developing resistance against diseases. They help in effective functioning of immune system. During pregnancy, women with this vitamin deficiency have regular vomiting, tiredness, vomiting sensation in early morning.

Iron – It is an important mineral required during pregnancy. Deficiency of iron leads to inadequate supply of oxygen to baby, sometimes leading to abortions, low birth weight of newborn. Generally, iron is required in large amounts by mothers because blood is lost during child delivery, if it is not replaced, it leads to anemia that is, low production of red blood cells which may at times lead to unconsciousness.

Vitamin that should be avoided – Vitamin A should be avoided during pregnancy. It is proven to have negative effects on development of fetus.

Be careful about the diet you take, see that your food includes all the vitamins discussed except for vitamin A. Taking iron rich foods like leafy vegetables, can prevent anemia, milk compensates vitamin D and calcium deficiencies. Today, prenatal vitamins are suggested by doctors to meet the requirements of vitamins. These supplements contain folic acid, iron, calcium and vitamin D.

Having enough sleep, avoid situations that increase stress, listening to good stories, having a pleasant environment around you and having healthy diet will help in giving birth to healthy and normal baby.

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Vitamins Needed for Improvement of Memory

Vitamins are required not only for the body to remain healthy but also for the brain. According to age, our body and brain become older and it becomes difficult for us to remember everything as we used to do. So in order to over come the memory related problems, we have to obtain some vitamins which boosts our brain and helps for the proper functioning of the brain.

The brain is the main organ of the body which conveys the message what to do and what not to do. If the brain is injured due to any reason, we will not be able to perform any task that we want to. Anyone can obtain vitamins in the form of natural diet. Every person needs some amount of vitamins to remain healthy.

Vitamins B, C, D, and E are good for optimal function of the brain. They prevent problems like memory loss, to increase memory, to enhance production of the red blood cells, to maintain proper nerve cells, to fight against harmful effects of free radicals that cause damage to the brain.

You need to add some vegetables like broccoli, green leafy vegetables, sweet potatoes, sunflower seeds, eggs, fish, dairy products etc. to your diet. Some nuts like pea nuts, pine nuts, almonds, cashew nuts etc. Some fruits like mango, papaya, guava, strawberries, kiwi fruit, pine apple etc. to form a healthy and nutritious diet.

Some people who are not able to absorb vitamins from proper or natural diet can use vitamin supplements recommended by the doctor depending upon the problem. Multivitamins can also be recommended to some people if needed. Vitamins containing B complex vitamins or individual B vitamins, vitamin C, vitamin E can be given for memory problems. Vitamin C and vitamin E also helps to improve memory.

But the vitamins and the doses should be taken according to the prescription given by a doctor.
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Which Vitamins are Good for Hair Growth?

Many people tend to use a variety of shampoos and conditioners to treat hair loss. But, the root cause of hair loss varies depending on various issues such as stress, poor nutrition in diet, age, diseased condition, family history, etc. Based on the cause, you can treat the issue of hair loss.
Vitamin deficiency is found to be the main cause of hair loss. This article discusses the importance of vitamins and the role they play in building healthy and strong hair.
Vitamins such as A, B, C and E play an essential role in hair formation and nourishment.

Vitamin A
Vitamin A is essential for hair growth, it produces a sticky substance called sebum on the scalp. Sebum contains necessary proteins like keratin that provides nourishment to hair. Diets rich in vitamin A help you maintain strong, shiny, moisturized and well-conditioned hair. Vitamin A is found in a variety of food sources such as milk, eggs, cereals, nuts, vegetables and fruits.

Vitamin B
Vitamin B and its subtypes are important in maintaining healthy growth of hair. Vitamin B3, also know as niacin, is necessary for a well maintained and healthy scalp. The scalp is provided with sebacious glands and blood supply, which is necessary for supplying nourishment and moisture to the hair.

Other subtypes such as vitamin B5 (pantotheninc acid), B6 (pyridoxine), B12 (cyanocobalamine) promote blood circulation to the scalp, which prevents breakage of strands of hair and hair loss. Vitamin B7 or biotin protects hair from dryness and provides elasticity to hair. The important sources of vitamin B are bread, legume seeds, dates, wholegrain cereals, potatoes, banana, etc.

Vitamin C
Vitamin C is a water soluble nutrient and is important in improving blood circulation in the scalp to cause new hair growth. Oranges, lemons, tomatoes, sweet potatoes, vegetables, etc. are rich in vitamin C.

Vitamin E
Vitamin E is fat soluble and is found in food sources like whole-grains, edible vegetables oils, mangoes and green vegetables. Vitamin E is considered one of the best vitamins to treat hair loss, because of its antioxidant properties, which prevent damage to hair cells. Vitamin E is found in eggs, liver, nuts, spinach, green leafy vegetables, avocados, tomatoes, corn, etc.

Don’t panic if you lose 50 to 100 strands of hair a day, it is healthy and normal. If you are experiencing hair loss more than normal, you need to consider it seriously taking foods that are high in vitamins. This helps you maintain strong, healthy, shiny and well-conditioned hair.
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Benefits of Bioflavonoids

Vitamin P is not actually a vitamin but refers to several substances more accurately called flavonoid or Bioflavonoids that occur naturally in many types of plants. Scientifically proven benefit of taking Bioflavonoids is that they make it easier for the body to absorb vitamin C.

There are also many other claims made about the benefits of vitamin P, including that it can protect against inflammation, boost the immune system, and be used to treat and prevent allergies and cancer but scientists do not yet know how vitamin P works or how effective it is, and there is no recommendation of a daily dosage. Good sources of Bioflavonoids in the diet include dark chocolate, green tea, red wine, apples, citrus fruits, and many other fruits and vegetables.

  • It is believed to assist better circulation and stimulate production of bile.
  • Used in many treatments as well as prevention of cataracts.
  • It strengthens and decrease the permeability of blood vessel walls.
  • Protects against infection and blood vessel disease.
  • Treats pains caused by athletic sports or injuries.
  • It controls low blood cholesterol levels.
  • Helps relieve pain in the legs as well as across the back.
  • It prevents hemorrhage and rupture of tiny capillaries.
  • It can lessen the symptoms of prolonged bleeding, low serum calcium and oral herpes.
  • The rutin present in vitamin P is good for lessening bleeding from weak blood vessels.
  • Rutin is used to treat chronic venous insufficiency, glaucoma, hay fever, hemorrhoids, varicose veins, poor circulation, cirrhosis, stress & cataracts.
  • It prevents accumulation of atherosclerosis plaque.
  • It helps reduce the amount of histamine released from the cells.

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Make Yourself Aware of the Essential Vitamins For Hair Growth?

Health is very important and plays a crucial role in every one’s life. Proper nutritional and balanced diet protects you against diseases.

Proper diet prevent problems related to different organs of the body such as eyes, hair, mouth, nose, skin, bones, blood, muscles brain etc. Proper diet contains all the vitamins required for the normal growth of the body, for metabolism and proper functioning. To maintain our body in good condition, we have to take sufficient vitamins.

Hair is one among the organs of the body that needs proteins in order to keep healthy and proper functioning. or it becomes dry and there is hair loss. But today’s generation people do not have healthy hair due to fancy life style and unhealthy diet.

In order to keep your hair growing and prevent your hair from falling, simply follow the following vitamins.

Vitamins A, C, E, H, biotin, folic acid and B-complex are the vitamins that help you prevent from hair loss, hair graying, help maintain skin and hair health, hair follicles healthy at the cellular levels, allows scalp blood circulation etc.

These vitamins are found in the whole grains, plant food items like vegetables and fruits. Last but not the least you should also take caution while combing, shampooing. Use good quality shampoos; use sufficient water. And you never use colors on your hair while your hair is unhealthy, slitted, dandruff and dryness. Dryness of your hair may be, you are not taking sufficient water, so drink water at-least 10 – 12 glasses of water.

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Essential Vitamins for Protecting Chapped Lips

Chapped lips, also called as cheilitis occur when your lips are depleted of moisture. The cold and windy conditions play a major role for creating chapped lips. The symptoms seen for chapped lips are dry, sore and red lips, also when the lips are too dry due to dehydration, painful cracking and pealing begins that splits and bleeds while you talk, eat and smile. A variety of vitamins can protect lips from damage and helps to keep them healthy and moist.

Vitamin A is a fat soluble vitamin that protects the lips from toxins, viruses, infections, pollutants and also reduces the risk of diseases that dry your lips. Vitamin A is essential for production of natural oils called sebum which is produced by sebaceous glands that prevent dryness of lips. Food sources for Vitamin A are cereals, milk, broccoli, kale, pumpkin, squash, eggs, collard greens, sweet potatoes, carrots and mangoes.

Vitamin B3 , also known as niacin protects the chapped lips by retaining their moisture. It eases the pain associated with dry and cracked lips, aids in healing process of damaged lips, supplies nutrients, oxygen and blood to the lips. The food sources rich in Vitamin B3 are chicken, enriched pasta, lentils, lima beans, coffee, whole wheat bread, salmon, beef and peanuts.

Vitamin B12, also known as cobalamin, heals the damaged lips, relieves dry and cracked lips and reduces the risk of anemia disease that may prevent your lips from healing.

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What are the Essential Vitamins That Prevent Hair Loss

The leading cause for hair loss is due to vitamin deficiency in the diet we take, besides the stress and pollution we face in the daily life. Hair acts as a good indicator for the well being of a person. People suffer from hair loss and loose their thickness due to several factors such as damage from shampoo ingredients, toxic and chemical substances, heredity reasons, vitamins and mineral deficiencies, etc.

Vitamin A is essential for growth and maintenance of hair. It helps to protect from hair loss and hair thinning. Vitamin C is an antioxidant vitamin that keeps the hair shiner and helps to maintain a healthy scalp. Vitamin C also enables to increase the iron intake, which is essential for healthy hair growth. Vitamin B is essential to strengthen hair follicles making the hair less prone to damage and hair loss.

Vitamin E provides a regular blood flow in the scalp area which encourages hair growth. Biotin or Vitamin H which is a part of B Complex family helps in preventing hair loss and prevents gray hair.
The food containing vitamins with added supplements to the diet helps to provide better nutrition in the blood stream and stimulate the hair growth.
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Why is Vitamin E Important for Health?

Vitamin E is one of the vitamins which is essential for the body. It refers to a group of 8 fat soluble compounds and is found in different types of oils like wheatgerm oil, sunflower oil, corn oil, soya bean oil and so on. Consuming these oils gives us many benefits, which improve our health in many ways. Let us know in what ways vitamin is essential for our health.

  • Vitamin E is rich in anti-oxidants, which protect the body from free radicals that cause damage to the cells of the body. Elimination of free radicals help in preventing blood clot, and other chronic diseases relating to heart.
  • It slows down the aging process and also helps in preventing the onset of cataracts.
  • The deficiency of vitamin E leads to many disorders like neurological diseases and other eye disorders.
  • It can effectively prevent some particular cancers like breast cancer and prostate cancer.
  • It also supports the circulatory system and aids in the free flow of blood to all the parts of the body.
  • It is used in many beauty products like cosmetics, skin creams, moisturizers and face packs because of its anti- aging quality.
  • It is often taken along with vitamin c to heal the skin wounds and to fight against environmental pollutants.
  • It has the ability to pull out the heavy metals from the body like mercury and hence makes it more cleaner.
  • Vitamin E also promotes respiratory system and cure some disorders related to it.

Due to the valuable benefits provided vitamin E, it is recommended to include this vitamin in our daily diet regularly. Oils and fats are good sources of vitamin E. Nuts, green vegetables, egg yolk and few other foods do have vitamin E in required quantities. However, while taking the supplements, its recommended to take the advice of the physician. Read the rest of this entry »

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