🥗🥝🍅Source of every vitamin
Hey there, viewers! Are you often confused about the vitaminsyour body needs? I wouldn’t blame you. Afterall, there are a total of 13 vitaminsour bodies need for healthy functioning. Deficiency in any one of them can cause seriousissues. In today’s video, we will be talking abouteach and every vitamin your body needs. What are water-soluble and fat-soluble vitamins? What will happen if your body lacks vitaminB12? What is the easiest way to increase your intakeof vitamin E and K? We will be talking about all of this and more... Water-Soluble Vitamins Vitamins are mostly categorized on the basisof their solubility. Either they are water-soluble or fat-soluble. Water-soluble vitamins are not stored in thebody, with excess amounts being flushed out through urine. There are a total of 9 water-soluble vitamins. Let’s discuss them first.
#1 Vitamin B7 From shampoos to supplements, biotin is becominga bit of a buzzword these days. But why? Vitamin B7 or biotin plays an essential rolein healthy metabolism. It carries out catabolic and anabolic reactionsthat convert food into energy. You need biotin for healthy nails, hair, andbones. Whole grains, egg yolks, soybeans, and nutsare some prominent sources of vitamin B7. The daily recommended intake of biotin fora healthy adult is 30 micrograms, with an additional 5 required by lactating women. To understand how much this is, you shouldknow one whole cooked egg contains 10 micrograms of biotin. So you need to eat three whole eggs to makeup for your recommended daily intake. Lack of vitamin B7 can cause hair loss andrashes in certain areas of the body including face and genitals.
#2 Vitamin B9 Vitamin B9, more commonly known as folacinor folate, is like a silent supporter. You don’t know how important it is untilthe body develops a deficiency. Folate is a vital nutrient needed by the bodyto help with the synthesis of RNA, DNA, and red blood cells. It is all the more important for pregnantwomen, as it prevents several birth defects. You can get folate from fortified grains,cereals, and leafy green vegetables. Another way to get all your folate is by eatingmore oranges and tomato juice. They are filled with the goodness of vitaminB9. The daily recommended intake for vitamin B9is 400 micrograms, with the exception of 600 micrograms for pregnant women. One and a half cup of boiled spinach can provide393 micrograms of folate. So a cup of spinach soup or a salad containinga bunch of spinach would be sufficient to help you meet your folate requirements. It’s a bit difficult to detect folate deficiency,as symptoms may not appear in the early stages. However, it increases the homocysteine levelin the blood, which may result in heart disease.
#3 Vitamin B3 Want healthy skin? Pay attention to your vitamin B3 intake. Vitamin B3, more commonly known as niacin,is needed for healthy skin, blood cells, and energy metabolism. It plays a vital role in the normal functioningof the heart and nervous system. You can get your niacin from poultry, nuts,and legumes. Fortified whole grains are also a good sourceof vitamin B3. Wondering how much niacin is enough? The daily dietary intake of niacin for healthymen should be 16 milligrams per day, while healthy women should have 14 milligrams. To understand this figure, remember a 165-gramcan of tuna contains 21.9 milligrams of niacin. A severe deficiency of niacin can result ina disease called pellagra. Pellagra can bring on vomiting, diarrhea,depression, and headaches. Other common symptoms of niacin deficiencyincludes problems with the digestive system, nervous system, and skin. Are you enjoying this list so far? Well, this next point will surely surpriseyou. But before we continue, why not subscribeto our channel for more videos like this, and hit the bell icon to be updated on ourgreat Bestie content.
#4 Vitamin B5 Another vitamin, crucial for maintaining healthyskin, hair, eyes, and liver, is Vitamin B5. Also known as pantothenic acid, it is neededto synthesize and metabolize proteins, carbs and fats. If you are wondering how to sneak vitaminB5 into your diet, focus on eating nutritious foods like chicken, broccoli, and mushrooms. Avocado and yogurt are great as well. The recommended daily intake of vitamin B5is 5 milligrams per day, which is equivalent to one serving of breakfast cereals fortifiedwith 100% daily value of pantothenic acid. Vitamin B5 deficiency is very rare in humansas it is present in almost every food. Although, it can be noticed in cases of malnutritionand eating disorders like anorexia.
#5 Vitamin B2Another important vitamin crucial for converting food into energy is Vitamin B2, also knownas riboflavin. It is responsible for maintaining healthyadrenal function, mucous membranes, and red blood cells. Riboflavin promotes normal vision and healthyskin. You can get your riboflavin intake by includingeggs, green veggies, and fortified cereals in your diet. Another way to ensure your diet has enoughvitamin B2 is by consuming more lean meats and low-fat milk. The recommended daily intake of riboflavinis 1.3 milligrams for healthy men and 1.1 milligrams for healthy women. Eating a cup of fortified oats cooked withwater should help you meet your daily riboflavin requirements. Riboflavin deficiency can cause sores at thecorners of your mouth, hair loss, liver disorders, and skin problems. If left unchecked, deficiency can lead toa decrease in red blood cells and cataracts, as well as with problems with your nervousand reproductive systems.
#6 Vitamin B1 Vitamin B1, also known as thiamin, is anotheressential nutrient vital for energy production from food. It helps maintain a healthy digestive system,appetite and is critical for neurological development. To make sure you have enough thiamin in yourdiet, eat brown rice, legumes, and nuts. Meat, especially pork, fish and whole grainsoffer a significant amount of thiamin. The recommended daily intake for thiamin is1.2 milligrams for men and 1.1 for women. You can easily acquire it from just half acup of boiled white rice. Inadequate intake of thiamin can adverselyaffect your cardiovascular, muscular, nervous and gastrointestinal systems. A severe deficiency of thiamin can cause adisease known as beriberi. Beriberi causes poor reflexes, numbness inthe feet and hands, and loss of muscle.
#7 Vitamin B6 Vitamin B6, also known as pyridoxine, supportsprotein metabolism and synthesis of red blood cells. It helps lower homocysteine levels and playsa key role in maintaining a healthy immune system. You also need B6 for proper psychologicalfunctioning. You can get vitamin B6 by eating more fish,poultry, and organ meats. Starchy veggies like potatoes and fruits (exceptcitrus ones) are also a great source of vitamin B6. The recommended daily intake for B6 is 1.3to 1.7 milligrams for an adult. However, breastfeeding moms need 2 milligramsof B6 daily. You can meet your daily intake by eating chickpeas. 200 grams of chickpeas give away 1.1 milligramsof vitamin B6. Although uncommon, a severe deficiency ofvitamin B6 can lead to seizures and sensitive hearing in infants. Other symptoms indicating a lack of vitaminB6 include a weakened immune system, scaly skin on the lips, itchy rashes, and a swollentongue. People with an alcohol addiction have a greaterchance of developing a B6 deficiency. This may be indicated through neurologicalsymptoms and ulcers inside the mouth.
#8 Vitamin B12 Vitamin B12, or cobalamin, is a vital nutrientwhich aids the formation of new blood cells, DNA and RNA. It also helps break down both fatty and aminoacids. You need B12 for healthy neurological andpsychological functioning. The easiest way to get vitamin B12 is by includingfoods like meat, poultry, and fish in your diet. A delicious breakfast consisting of a glassof milk, along with a cheese omelet, would be a perfect start to the day. Milk, eggs, and cheese- all are rich in thisvitamin. The recommended daily intake for B12 is 2.4micrograms for both men and women. A 100 gram serving of lamb liver providesa whopping 3,571% of the Daily Value. Vitamin B12 deficiency can cause neurologicalsymptoms like numbness, tingling, memory loss, disorientation, and dementia. This can also damage the nervous system. If infants lack B12, their survival can bethreatened.
#9 Vitamin C We all keep hearing how important it is toconsume citrus fruits like orange and lemon. When we catch a common cold or flu, the firstnatural remedy that comes to mind is lemon and honey. Vitamin C is also known as ascorbic acid andit is very important to keep your immunity strong along with ensuring you have healthyskin. It is a strong antioxidant that fights offfree radicals that cause oxidative stress. Oxidative stress is responsible for prematureaging, reduction in collagen, and decreased brain functioning. Loading up on vitamin C is pretty easy. Make sure you drink plenty of lemonade. Fruit salads consisting of kiwi, oranges,and grapefruit are a good way to increase your intake of vitamin C. And do not forgetthe broccoli! The recommended daily intake for vitamin Cis 90 milligrams for men and 75 for women. This is almost equivalent to a glass of orangejuice. Lack of vitamin C may cause dull lifelessskin, joint pain and poor wound healing. Severe vitamin C deficiency can lead to adisease called scurvy, which can be fatal if not properly treated. Before we move ahead, here’s a video youmight like. Watch this video to learn about 6 signs indicatingyou have a vitamin deficiency. Fat-soluble vitamins Fat-soluble vitamins remain in the body forlong periods of time, as they are stored in the adipose fat tissue and liver when notbeing used. There are four types of fat-soluble vitamins. Let’s discuss them one by one.
#1 Vitamin A Vitamin A is necessary to maintain healthyeyesight, immune system, and reproductive health. Without an adequate amount, you can developissues like night blindness, dry skin, fertility issues and stunted growth. A healthy adult needs 700-900 micrograms ofVitamin A per day. There are two types of Vitamin A- provitaminA and preformed vitamin A. The preformed type is retinol, which is found in dairy products,eggs, meat, and fish. Provitamin A, known as beta carotene, is foundin brightly colored foods. So eat more cantaloupes, carrots, and pinkgrapefruit to get your daily dose of vitamin A. Winter squash, sweet potatoes, and darkgreen leafy vegetables are great too!
#2 Vitamin D Vitamin D or calciferol is crucial for buildingand maintaining strong bones and teeth. It also controls the blood levels of phosphorusand calcium. You can get vitamin D from fortified milk,cereals, and soy beverages. Fish-liver oil and fatty fish are great sourcesas well. Vitamin D is also made by the body when exposedto the sun. The recommended daily intake for vitamin Dis 15 micrograms per day. This can be easily acquired by cooking 85grams of rainbow trout fish. Infants and elderly folks are likely to sufferfrom vitamin D deficiency if their diets aren’t healthy and well-balanced. Lack of vitamin D causes muscle weakness inboth children and adults.
#3 Vitamin E Vitamin E is an important nutrient that actsas a strong antioxidant. It boosts the immune system, widens bloodvessels and is vital for healthy skin, nails, and hair. Vitamin E is naturally found in vegetableoils like wheat germ and sunflower. Nuts, especially almonds and hazelnuts, sunflowerseeds, and green veggies like broccoli are among the rich sources of vitamin E. You need 15 milligrams of vitamin E dailyto maintain a healthy body. 1 tablespoon of wheat germ oil gives 20 milligramsof vitamin E. Lack of vitamin E can cause nervous systemissues, a weakened immune system, and muscle damage.
#4 Vitamin K Vitamin K plays a major role in the optimalfunctioning of several proteins that are involved in blood coagulation. It activates proteins and calcium essentialfor blood clotting. You can get your daily dose of vitamin K fromfoods like cabbage, sprouts, and broccoli. Collards and kale are also great sources ofvitamin K. The recommended daily intake for vitamin Kis 120 micrograms for men and 90 for women. 110 micrograms of vitamin K can be obtainedjust from eating half a cup of boiled broccoli. Although vitamin K deficiency is not commonamong healthy adults, individuals taking anticoagulant drugs may lack vitamin K. It can result in impaired blood clotting,easy bruising and bleeding. Did any of these vitamins surprise you? Do you track your vitamin intake? Let us know in the comments below. We would love to hear from you!