Sources,Need of Vitamins

Vitamins are the components in our food that are needed in a little amount for maintaining a healthy body. Vitamins are necessary for good health and fitness. So many diseases can be caused because of the deficiency of vitamins.

Types of Vitamins, Their need and Sources

Vitamin A

Vitamin A is needed by our body for strong teeth and bones, normal growth, normal eyesight, resistance to infection, growth and repair of body tissues, reduction of susceptibility to infections etc.

Sources of vitamin A are liver, dairy products, carrots, fish liver oil, milk, cheese, butter, chicken, herring etc.

Vitamin B1

Vitamin B1 is needed by our body for use of carbohydrates in body, better functioning of nervous system, for digestion etc.

Sources of vitamin B1 are beans, peas, organ meats, rice, pork, milk etc.

Vitamin B2

Vitamin B2 is needed by our body for growth, skin, nails, hair, breakdown of protein, fat and carbohydrate, formation of certain enzymes, good vision etc.

Sources of vitamin B2 are green leafy vegetables like broccoli, turnip greens, asparagus, spinach, fish, dairy products etc.

Vitamin B3

Vitamin B3 is needed by our body for skin health, nervous system and digestive system, production of sex hormones, healthy skin, detoxification of pollutants etc.

Sources of vitamin B3 are fish, poultry, whole grains, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp etc.

Vitamin B6

Vitamin B6 is needed by our body for making hemoglobin, prevention of skin diseases, nerve problems, maintaining blood sugar levels and absorb protein and carbohydrates etc.

Sources of vitamin B6 are wheat germ, brewer’s yeast, watermelon, tomato juice, broccoli, spinach, acorn squash etc.

Vitamin B12

Vitamin B12 is needed by our body for the production of genetic material in cells, effective use of carbohydrates and folic acid from foods, aids in the metabolism of carbohydrates, fats, and proteins; maintaining  healthy nervous system.

Sources of vitamin B12 are meats, milk, eggs, poultry, fish, organ meats, beef, pork,  dairy products etc.

Vitamin D

Vitamin D is needed by our body for the promotion of bone mineralization, regulation of the absorption of calcium and phosphorus from the digestive tract, maintaining nervous system etc.

Sources of vitamin D are fortified milk, egg yolk, liver, fatty fish, liver etc.

Vitamin E

Vitamin E is needed by our body for strong bones and teeth, proper absorption of calcium and phosphorus from the digestive tract, normal cellular structure, protection against pollutants etc.

Sources of vitamin E are whole grains, vegetable oils, green leafy vegetables, eggs, sardines, herring, salmon and tuna, eggs, milk and milk products etc.

Vitamin K

Vitamin K is needed by our body for clotting of blood, regulation of blood calcium etc.

Sources of vitamin K are leafy green vegetables, spinach, broccoli, cabbage, liver, dairy products etc.

Constipation,Causes and Treatment

Constipation can be defined as infrequent stools. The symptoms of constipation are difficulty passing stools, hard stools, or a sense of incomplete emptying after a bowel movement. There are different-2 causes for these problems. Also bowel movement decreases with the passage of age. The old aged person has less bowel movements than a young person.

Causes of Constipation

Eating Disorders

Stress, tension, depression

Inadequate drinking of water

Aluminum-containing antacids

Hormonal disorders

Less fiber in the diet

No exercise or no physical activity

Pregnancy

Iron supplements

Intake of large amount of dairy products

Disturbing regular diet routine

Symptoms of Constipation

Improper bowel movements

Swollen abdomen

Vomiting

Abdominal pain

Dry and hard stool

Abnormally small stool

Stomach ache and cramps

Treatment of Constipation

Include more and more fiber in your diet. The most common sources of fiber are fruits, vegetables, wheat, polycarbophil etc.

More and more intake of fluids, Try to take more and more water and also juices.

You can also go with medications to cure this problem.

Exercise is also a best way to overcome constipation.