Vitamins and their sources

The human body requires two types of nutrients for its proper functioning- one is macronutrients and the other is micronutrients.

Vitamins come under the category of micronutrients. The organic compounds which are required in very small amounts to lead a healthy life are known as vitamins.

Mostly, vitamins are acquired from food because the human body produces some vitamins in very little amount and some vitamins are not produced by the human body at all. Since vitamins are necessary for the proper functioning of the body so their need depends upon the metabolic activities of an individual as their daily requirements are not fixed but many factors like physical activity, age group, pregnancy, and special nutritional requirements are considered in evaluating the role of vitamins in maintaining a healthy body.

Types of vitamins

Two general classes of vitamins are there- Fat soluble and Water soluble vitamins. There are total 13 recognized vitamins from both categories. The vitamins of known category include vitamin A, C, D, E, and K, and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), biotin, and folate/folic acid.

Fat – soluble vitamins

The fat-soluble vitamins are stored in the liver and fatty cells of the body. These vitamins are absorbed into the body through intestinal tract and are soluble in fatty acids and lipids. These types of vitamins do not need to be taken as often because they are stored in the body for longer times and are not easily excreted. Fat-soluble vitamins include vitamins A, D, E, and K.  

Water-soluble vitamins

These types of vitamins are readily soluble in water and due to this reason, they can travel freely in the blood. The excess amount of these vitamins are excreted from the body through the kidneys. Water-soluble vitamins are required frequently. Water-soluble vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), biotin, and folate/folic acid.

Sources and function of vitamins

Vitamin A

Vitamin A is present in the body in its precursor form which is beta-carotene. Retinol or retinal are their chemical names. Sources of vitamin A include green leafy vegetables, germination cereals, and pulses, fortified milk, cheese, cream, butter, fortified margarine, meat, fish, green mango, papaya, pumpkin, yellow fruits, and vegetables. Other sources are eggs, spinach, cabbage, carrots, amaranth, angel liver oils, cod liver oil, liver, or halibut liver oil.

Vitamin A is needed in the proper functioning of the eye, especially vision. It is also required for healthy skin and the growth of bones and teeth also depends upon vitamin A present in the body. It also helps in making the immune system strong. Vitamin A deficiency causes night blindness, keratomalacia, weak immune system, etc.

Vitamin D

The purpose of this vitamin is to control the absorption of calcium and phosphorous in the body. Ergocalciferol and cholecalciferol are its chemical names. Sources of vitamin D include egg yolks, liver, fatty fish, fortified milk and fortified margarine. When exposed to sunlight, the skin can make vitamin D. This vitamin also has antioxidant properties. The deficiency of vitamin D causes impaired bone development, rickets in children and osteomalacia in adults.

Vitamin E

Vitamin E is a natural antioxidant and ant- sterility factor. Tocopherols or tocotrienols are the chemical names to which it is structurally related. Sources of vitamin E include Polyunsaturated plant oils (soybean, corn, cottonseed, safflower), leafy green vegetables; wheat germ, whole-grain products, liver; egg yolks; nuts, and seeds. The deficiency of vitamin E is not common, but when it occurs it is associated in humans with cystic fibro-sis, hemolytic anemia in newborns, ataxia, and abetalipoproteinemia.

Vitamin K

The main purpose of this vitamin is the synthesis of prothrombin in the liver in co- relation with other vitamin K affected clotting factors i. e. VII, IX, X, protein C and S which are essential for normal blood coagulation or blood clotting.

Sources of vitamin E include leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus.

It is also produced in the intestinal tract by bacteria. This vitamin is very important as it is required for proper and timely blood clotting in order to avoid loss of blood during any injury. The deficiency of vitamin K causes prolonged bleeding and longer clotting time in adults and hemorrhagic diseases in babies.

Vitamin B1

It is a part of an enzyme needed for energy metabolism and also important for nerve function. It is also known as thiamine. this is found in all nutritious foods in moderate amounts like pork, whole grain foods or enriched bread and cereals, sunflower seeds, brown rice, whole-grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs. legumes, nuts, and seeds.

The deficiency causes beriberi, polyneuritis, mental disarray, ataxia, and Wernicke-Korsakoff syndrome in alcoholics. Excess can lead to tachycardia, migraines or peevishness, a sleeping disorder

Vitamin B2

It is a part of an enzyme needed for energy metabolism and also important for normal vision and skin health. this is also known as riboflavin. It is mainly found in milk and milk products; leafy green vegetables; whole-grain foods, asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans enriched bread and cereals.

Its deficiency can cause ariboflavinosis.

Vitamin B3

It comes under the category of water-soluble vitamin and is also important for the nervous system, digestive system, and skin health. Chemically, it is known as niacin.

Good sources can include meat, poultry, fish, whole-grain foods, enriched bread and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter.

Its deficiency can cause pellagra along with diarrhea, dermatitis, and mental disturbance.

Vitamin B5

This vitamin is involved in hormonogenesis and energy production. It is also known as pantothenic acid. Sources of this vitamin are meats, whole-grains (milling may remove it), broccoli, avocados, royal jelly, and fish ovaries and its deficiency can lead to paresthesia.

Vitamin B6

It is a part of an enzyme needed for protein metabolism and also helps in the formation of red blood cells. It is known as pyridoxine. Good sources are meat, fish, poultry, vegetables, fruits. Its deficiency causes anemia, peripheral neuropathy, or damage to parts of the nervous system.

Vitamin B7

It is known as biotin and is helpful in metabolism. It is mainly found in green beans, egg yolk, dark green vegetables, kidneys, and liver and its deficiency can cause dermatitis or enteritis, or inflammation of the intestine.

Vitamin B9

It is also known as folic acid and is part of an enzyme needed for making DNA and new cells, especially red blood cells. Its main sources include leafy green vegetables and legumes, seeds, orange juice, and liver.

Its deficiency causes cell defects and also affects cell proliferation.

Vitamin C

This vitamin is also known as ascorbic acid and is involved in protein metabolism, important for immune system health, and also aids in iron absorption. It also acts as an antioxidant.

The main sources of these vitamins are citrus fruits, vegetables, papayas, mangoes, kiwifruit. Its deficiency causes scurvy along with muscle pain, joint swelling, and bleeding.



How to make your skin better

Skin is what people recognize first. As older people say, your first impression is your last impression. Skin shows how much confidence and how good you are looking.

Below are some methods by which you can improve your skin health:

1. Get your sleep

make skin better,skin
Various studies show that getting your sleep not only helps your body it also helps the skin to repair itself.
It also helps to get rid of those dark circles in which you get a gift for your hard work.
Each tissue and muscle of your body get repaired while you sleep .
Sleep for an average of 7-8 hours and you we get your result within a week.

2.Drink green tea

make skin better,skin
Green tea has anti-inflammatory properties which help you to fight against the skin issue like collagen, wrinkles, redness, and many more.
taking a cup of green tea daily improves your skin and provides you a lot of benefits you can not imagine.

3.kill the stress

make skin better,skin
Stress is the main cause root of many things .when you take too much stress the tissue of your skin die or damaged due to that damaged tissue your skin look kill your stress as much stress as you can and enjoy your life, this automatically helps you to get a better texture for your skin.

4.Get a better quality of air.

make skin better,skin
Live somewhere where you get a better air quality index because this is what came in contact with your skin and damaged the skin tissue So please stay away from polluted air.

5.Quiet smoking and say bye to alcohol

make skin better,skin
Smoking is the biggest factor which damages your skin tone.
By smoking, you inhale so many bad chemicals that directly affect your skin tone.

6.Get a proper diet

make skin better,skin
Get yourself a proper diet full of good fats and vitamins.
Vitamin E, Biotin, Iodine, Niacin, Riboflavin, Vitamin A, VitaminC, Zinc.
Above are some vitamins which you have to add to your daily life. they are almost all the vitamins and minerals which your body needs.


make skin better,skin
Just like air-water, quality also matters. there are two ways by which you use water. the first one is by drinking, for this use a water RO and the second is by using for face wash and bathing. For this don’t use soft water because it doesn’t remove soap properly from your skin and some residue is left behind which is not good for skin health.



hair issue

This issue is more famous among men. Hairfall is like a nightmare for them. There are different kinds of balding patterns in men. Females also faced this issue but not as much as men.


  • This happens because of many issues but the main issue nowadays is stress, changing hormones, medication, and allergies or bacteria.
  • Also when you don’t have proper diet.
  • Plus, sometimes the product we use may cause the hair to fall.


First of all, consult a doctor and confirm the main issue of hair fall.

If your past family tress or your ancestor has this same issue .so my dear friend its genetics so you can’t do anything.

But if they are caused by some other issue please follow a proper diet, add proper vitamins, and especially eat protein because this is what hair is made up of.  


hair issue

 It may cause by an adequate diet and sometimes by washing your hair so frequently that your hair loses natural oil which is the reason for your shiny hair.


Get a proper diet and change your shampoo regime to one or two times in a week and plus, you can use organic products instead of modern chemical products.


hair issue

Scaly particle gets attached to the roots of hairs. This is also being caused by poor diet or infection and sometimes slow metabolism.


Used better anti dandruff shampoo and conditioner but remember to consult a doctor if it doesn’t vanish.


hair issue

It’s actually when you have white hair.


Use more vitamin c to your diet and also add protein diet

You can also consult a doctor for this. But sometimes this is also happening due to pollution.


hair issue

This mainly happen in summer season when we are more exposed to heat.


Cut your hair more frequently and used keratin based conditioner and used a professional advised moisturiser.


hair issue

They can be caused by an adequate diet, chemicals, or heat-processing done on hair while styling.


Used a better moisturiser and after that rinse your hair with cold water.



5 Things to consume to improve your digestion

Digestion can be designated as power house of human body

Why is it important to maintain your digestion?

The answer is because digestion helps us to digest the food. Digestion converts the food into energy and that energy is what helps you to do your daily work and this is the source from where each of your body parts gets energy.

Below are some activities and things that you can consume to make your digestion better.

1.Eat yogurt and curd

curd benefit

the fermentation process, generally caused by lactic acid, leads to the formation of yogurt by milk.

It contains agreeable microscopic organisms known as probiotics, which are acceptable microorganisms that live in your stomach-related tract and can help improve digestion, keeping your gut healthy.

to cure problems related to stomachs like constipation and diarrhea, probiotics can be used. They help in the accumulation of lactose, which is also called milk sugar by improving their metabolism.

2. Papaya

It is great for good digestion and you can eat papaya at night for better result .it also help in fat loss and make your metabolism good.

 It contains a digestive enzyme called papain.

 Papain may likewise ease the side effects of irritable bowel syndrome (IBS), such as constipation and bloating.

Since the gastrointestinal properties of papaya are very beneficial, its chemical compounds are used widely in problems related to stomach and intestines.

3. Whole Grains

cereals contain grains which are generally the seeds of plants that are like grass.

Mainstream fiber-pressed entire grains incorporate oats, quinoa, faro, and items produced using entire wheat. The fiber found in these grains can help improve absorption in two different ways.  

First, fiber causes add mass to your stool and can diminish obstruction

Second, some grain filaments act like prebiotics and help feed sound microbes in your gut.

Because of their high fiber content, entire grains can bolster solid assimilation by adding bulk to your stool, lessening constipation, and taking care of your sound gut bacteria.

4. Add healthy fats to your diet.

good fats

 Digestion may require eating enough fat.

Good fats help you to feel full even if you are ready to eat more.

Furthermore, studies show that omega-3 fatty acids may diminish your danger of creating provocative internal infections like ulcerative colitis. 

Nourishments high in gainful omega-3 fatty acids incorporate flaxseeds, chia seeds, nuts (particularly pecans), just as greasy fish like salmon, mackerel and sardines.

5. Dark Green Vegetables

Green vegetables are a good source of fiber.

This sort of fiber adds mass to your stool, stimulating its pace through your stomach-related tract.

Green vegetables are likewise a decent source of magnesium, which can help alleviate clogging by improving muscle constrictions in your gastrointestinal tract .

The absolute most regular dull green vegetables that give this advantage are spinach, Brussels fledglings, broccoli and other verdant greens.



Things to eat to boost your immunity

Immunity is like your shield .it protect you against various attacks of bacteria and other viruses which can make you ill. In today lifestyle we get so much busy that we cannot take proper meal as well as we don’t take care of our body .so below are some suggestion which you can follow to boost your immunity

1.Citrus fruit

 They are the rich source of vitamin C. That help to build the immunity system plus they make your skin smooth and elastic.

Citrus fruit have B vitamins, potassium, magnesium, phosphorus and copper 

Some of citrus fruit are oranges, grapefruits, limes and lemons.

Even a single orange is sufficient to fulfil our vitamin need.

They are also low in calories.


 Turmeric, wealthy in mitigating properties, has a functioning compound called curcumin, which is known to have numerous advantages. Add turmeric and black pepper to your eating regimen.

It’s an age old, attempted and tried formula for boosting your resistant framework.

You can also take turmeric with milk. Also turmeric has many health benefits but we don’t discuss them in this category.


 Almonds are another phenomenal wellspring of nutrient E that acts as an antioxidant in your body. They additionally contain manganese, magnesium, and Fiber which help to boost your immune system.

A little bunch or a fourth of a cup of almonds is an empowering bite that may profit the immune system.

4.Add green to your vegetable

   Add green vegetable to your diet

 Various study show that green vegetable helps us to boost our immune system as well a full package of nutrients is present in them.

Researchers at The Babraham Institute in Cambridge found that green vegetables are the wellspring of a chemical signal that is critical to the working of the immune system. Green vegetables ensure that intra-epithelial lymphocytes (IELs), a specific sort of white blood cell situated in the gut and in the skin, work appropriately.

For example-spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:

  • flavonoids
  • carotenoids
  • vitamin C
  • vitamin E

Vitamins C and E can help support immune system.

5.Use of garlic and ginger

ginger has mitigating and antioxidative properties and is probably going to offer medical advantages. more examination is important to affirm whether it can successfully forestall ailment.

Garlic is a typical home solution for the anticipation of colds and different disease.

One audit saw in the case of taking garlic supplements containing Allicin decreased the danger of getting a virus.

Allicin is a compound produced when garlic is crushed or chopped. Available in dietary supplement form, it’s been found to reduce inflammation and offer antioxidant benefits. Fresh garlic contains an amino acid called alliin.