An overview of all vitamins from vitamin "A" to vitamin "K"

The importance of food depends on its ingredients.  Vitamins are the most important of nutrients.  The word vitamin is derived from the Latin words "vital" (meaning essential) and "amines" (meaning life).

The first regularly discovered vitamin B-1 (Thiamine, Vitamin B1) was discovered in 1910, while the last discovered vitamin B-9 (Vitamin B9, Folic Acid) was discovered in 1941.  Many diseases such as beriberi, scurvy, pellagra, and rickets are caused by a lack of certain vitamins in the diet.

Importance of vitamins and their sources 

How important vitamins are for our physical health and which vitamin can be obtained from which food.  Its brief description is as follows.

Vitamin A (Vitamin A, Retinol)

The function of this vitamin is to keep the eyes, skin, hair, teeth and gums healthy.  It is found in milk, butter, eggs, green leafy vegetables and liver.

Vitamin B1

It is also called "thiamine".  It produces energy in the body by releasing carbon dioxide from glucose.  It is found in grains, milk, poultry, fish, liver, yeast, flour, legumes and lean meats.

Vitamin B2

It is also called "riboflavin".  It supplies the body with energy from carbohydrates, proteins and fats.  It is found in abundance in milk, grains, liver, lean meats, eggs and leafy vegetables.

Vitamin B6

It also has a name "pyridoxine". It plays an important role in the formation of some other proteins.  Makes lipids and red blood cells.  It is best found in whole grains, leafy vegetables and lean meats.

Vitamin B12 (Cyanocobalamin)

It is essential for the formation of nucleic acids.  Red blood cells are also formed due to its presence.  It maintains the nervous system.  It is found in liver, kidney, fish, milk and animal foods.

Folic Acid (B9)

It is also called "Folate".  It is also essential for nucleic acids and some other proteins.  It plays an important role in the formation of red blood cells.  It is found in liver and leafy vegetables.

Vitamin B5

Pantothenic acid (Vitamin B5, It is a molecule that is needed by the body by changing carbohydrates, fats and proteins. It is also necessary for the nervous system and the birth of certain hormones.  , found in leafy vegetables, liver, kidney and nuts.

Vitamin B3: Niacin

It is essential for reactions in cells that produce energy.  It is found in eggs, meat, liver and grains.

Vitamin B7

It is essential for obtaining energy and fatty acids from glucose.  Performs many chemical functions of the body.  Found in liver, kidney, eggs and leafy vegetables.

Vitamin C (Ascorbic acid)

It keeps bones, teeth and blood vessels healthy.  It plays an important role in the formation of collagen.  Collagen is a protein that supports body structures such as skin and bone.  It is abundant in leafy vegetables and fruits, especially fruits with a bitter taste.

Vitamin D (Calciferol)

It is very important for strong teeth and bones.  It is also very important for the absorption of phosphorus and calcium in the body.  Found in abundance in egg yolks, cod liver oil, milk and salmon.

Vitamin E (Vitamin E, Tocopherol)

It helps in the formation and protection of red cells and muscles.  It is found in cereals and vegetable oils and ghee.

Vitamin K (Phytonadione)

This is essential for blood clotting (otherwise it becomes difficult to stop bleeding from a wound).  It is found in abundance in leafy vegetables.

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6 Ways to reduce belly Fat

Most people seem to have an intention that they will lose weight or try to look good by reducing their belly fat in some way, but most people fail to make this intention a reality.  The main reason for this is that people do not know the right ways to lose belly fat.  Apart from spoiling our appearance, obesity can also lead to heart disease and type 2 diabetes. Which is often very serious risk to your life .

Let's see how we can get rid of our enlarged belly:

1. Reduction in Carbohydrates

As the fat layer around the organs in the abdomen is mostly composed of carbohydrates, reducing their intake helps us reduce belly fat.  Refined carbohydrates such as white bread or sugar are even more serious, so complete elimination of them is extremely important.  According to some sources, avoiding refined carbs is enough to reduce belly, but some believe that the daily intake of carbohydrates should not exceed 50 grams.  It's up to you what you give more importance to, but cutting carbs is the key to getting rid of belly fat.

2. Think eating plan not diet

Choosing a healthy eating strategy is better then diet . The advantage of a low-carbohadrates strategy.

In general, a low-carbohadrates diet encourages you to consume less problem items, such as bread, bagels, and sodas, which are high in carbohydrates and sugar and low in fibre, and more high-fiber or high-protein foods, such as vegetables, beans, and lean meats.

3. Avoiding sweet items

Natural sugar consists of 50% glucose and 50% fructose, of which glucose is used by cells while fructose is stored in our liver.  Artificially produced sugar contains too much fructose which our liver cannot fully store and as a result it starts to accumulate in our stomach in the form of fat.  Therefore, the consumption of processed sugar should be avoided as much as possible and products that are rich in these types of sugars such as energy drinks or other carbonated drinks should also be avoided.  If you have a sweet tooth, try to use sugar from natural sources and don't forget to read the label on the packet when shopping.

4. High intake of protein

Whether it's weight loss or stomach protein consumption is essential in both cases.  Because protein increases our metabolism by about 400 calories per day and reduces our hunger cravings by 50%.  Also, consuming protein-rich foods like eggs, milk, or fish helps build muscle and reduces belly fat.

5. Use of fiber

Fibers are the indigestible parts of plants that our digestive system cannot absorb, so they also reduce the intensity of our appetite and provide protection against problems like constipation.  Fiber sources that also contain plenty of water are the most effective for weight loss.

6. Exercise

Exercise not only reduces our weight and belly but it has numerous benefits.  Cardio and aerobic exercises such as jogging, walking, swimming and cycling are most useful in reducing belly fat.  These activities reduce inflammation in our body, increase metabolism, and even relieve diabetes by significantly reducing blood sugar levels.  However, abdominal exercise is not effective in getting rid of fat but it keeps the muscles in shape.

In short, it takes time and effort to lose weight.  Make yourself beautiful again by incorporating the above information into your life.

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10 most beneficial food for health

Foods that are considered to be very beneficial for health

Experts advise people to choose good foods to live a healthy life, surely you would also like to know which are the beneficial foods.

Foods that are rich in various vitamins and other beneficial ingredients are considered good foods, while the World Health Organization also publishes food classifications.  Generally healthy foods include walnuts, almonds, beans, peas, eggs, meat, seafood and fat-free dairy products.

Apart from this, fruits, vegetables and grains are said to be the best and healthiest foods.  Some foods are rich in nutrients and contain a variety of vitamins and minerals that keep a person fresh.

1. Consumption of salmon

There are a few fish found in the world that experts strongly advise to eat, they include salmon fish, it is very rich in omega-3 fatty acids, magnesium, potassium, selenium and vitamin B.  These are the ingredients that protect humans from dangerous diseases like measles and Alzheimer's.

2. Benefits of garlic

According to experts, garlic is a common vegetable that is used in almost all types of food preparation. Garlic is rich in selenium, manganese, copper, potassium, calcium, vitamin C and B, which helps in reducing blood pressure and cholesterol.  Garlic is known for its excellent benefits.

3. Cabbage and Broccoli

You will be left knowing that cabbage and broccoli protect the human from the risks of cancer, they are rich in vitamins C, E, K and fiber, these vegetables also help in inflammatory problems.

4. Green leafy vegetables

According to experts, dark green leafy vegetables contain calcium and magnesium, while high amounts of vitamins A, C and K are found, they are also rich in iron and dietary fiber.

5. Chia Seed Benefits

Like other magical ingredients, chia seeds are also packed with amazing benefits.  Chia maintains heart health, experts urge people to consume it.

6. The magic of beans

Beans are considered among the foods that are high in protein and fiber.  While zinc, calcium, phosphorus, magnesium and iron present in beans are beneficial for bones.

7. Use of almonds

Medical experts say that eating 8 to 10 almonds soaked daily will improve mental health.  It contains protein, fiber, vitamin E, calcium, copper, magnesium, iron, potassium, selenium, zinc, B vitamins and folate.  Almonds also help reduce depression and stress and protect cells from damage.

8. Peanuts

During winter the consumption of peanuts increases, most of the citizens like to sit by the fire in cold weather and eat peanuts, peanuts are a good source of healthy fats, protein and fiber.

9. Walnut specialty

After almonds in the medical world, walnuts are also ranked as the healthiest food, they are rich in omega-3 fatty acids, magnesium, potassium, protein, iron and calcium.  Eating walnuts solves inflammation problems while it can also be used to lower or increase cholesterol.

10. Characteristic of Yogurt

Eating of Yogurt produces good bacteria in the human body, which are also known as friendly bacteria.

Which is beneficial for our body.

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Different Ways to control diabetes

With diabetes, your body either doesn’t make enough insulin or can’t use it as well as it should.

Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.

Your body breaks down most of the food you eat into sugar (glucose) and releases it into your bloodstream. When blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body’s cells for use as energy.

With diabetes, your body doesn’t make enough insulin or can’t use it as well as it should. When there isn’t enough insulin or cells stop  responding insulin too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart diseases vision loss, and kidney diseases.

In simply Sugar, which is called diabetes in the medical language, is the name of the condition arising from the presence of more than a certain amount of glucose in the blood.  It can be counted among the diseases affecting millions of people.  It is an age-related and potentially fatal disease.  The key to diabetes treatment is monitoring blood glucose levels within a certain range.  This quantitative level, called the blood sugar level, can be monitored with laboratory tests or with a device called a blood sugar level monitor.

If you or someone you love is suffering from diabetes, the following measures to treat it can be helpful in preventing the harmful effects of this disease.

Lose your excess weight

Losing 5 to 10 percent of your weight in overweight people is an effective diabetes management strategy.  You should consult your doctor and take the guidance of a dietitian (nutritionist) to reduce your weight.

Eat a balanced diet

A balanced diet is a diet that provides the body with all the nutrients, carbohydrates, proteins, fats and essential vitamins and minerals, in a specific ratio.  In choosing a balanced diet in the treatment of diabetes, it should include carbohydrates called complex carbohydrates.  These are starchy foods that are high in fiber, such as whole wheat flour.

Avoiding fats from animal sources and processed foods

A major obstacle in the treatment of diabetes is the consumption of market foods containing fats from animal sources such as desi ghee, butter and banaspati ghee etc. and common fried items such as samosas, burgers etc.  Similarly, the use of canned foods also hinders the treatment of diabetes.

Benefits of Barley

According to recent research, the use of barley has been found to be very useful in the treatment of diabetes.  The fiber in it has the effects of suppressing appetite and lowering blood glucose levels.  Researchers say that consumption of barley also reduces the risk of heart and blood vessel diseases.

Use of slowly digestible starches

This type of starch is found in natural foods such as bananas, potatoes, whole grains and beans.  The reason for its effectiveness in the treatment of diabetes is that it cannot be digested in the small intestine.

Use of dry fruits

The use of dry fruits is also useful for the treatment of diabetes.  The fat in dry muon is unsaturated, so it doesn't clog arteries, and it contains a variety of proteins and minerals that reduce cholesterol, inflammation, and insulin resistance in anyone's body.  .  According to a study, adding 50 grams of almonds, cashews, cashews, walnuts or pistachios to your daily diet is beneficial for treating diabetes.

Uses of ginger

According to a recent study, ginger may be useful in the treatment of diabetes because it helps glucose reach the muscle cells and thus acts as a substitute for insulin.

Use of cinnamon

Preliminary results of an ongoing study at the University of California Health Sciences show that cinnamaldehydein, a chemical compound in cinnamon, increases the release and effects of insulin.  This is the reason why cinnamon is beneficial for treating diabetes.

Eat breakfast like the Nawabs

If breakfast consists of high-calorie foods and is eaten on a full stomach, and dinner consists of light foods, it proves to be an excellent recipe for treating diabetes.

Adopt a regular diet

Establishing the eating habits under a certain system is very helpful in the treatment of diabetes.  The best strategy in this regard would be to eat six small meals throughout the day instead of three large meals a day.

Make exercise a must

Light exercise is also prescribed as an elixir to treat diabetes.  For this, walking for 30 minutes daily has the best results.

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Super Steps to Boost Digestive Health

There are several ways to keep your digestive system healthy:

Your digestive system breaks down foods and liquids into their chemical components carbohydrates, fats, proteins, and the like that the body can absorb as nutrients and use for energy or to build or repair cells.

Food's journey through the digestive system begins in the mouth. It passes down the esophagus and into the stomach, where digestion begins. Next stop: the small intestine, which in the average person is more than 20 feet long. The small intestine further breaks down food, absorbs nutrients, and sends them into the blood stream.

The remaining watery food residue moves into your large intestine, a muscular tube about 4 feet long. As undigested food passes through it, bacteria feed off the remnants. The wall of the large intestine soaks up most of the remaining water. Any undigested food that remains is expelled by a highly efficient disposal system.

Like all complicated machinery, the digestive tract doesn't always run smoothly. In some people, the problem is genetic. In others, the immune system mistakenly attacks the digestive system, causing various digestive woes. What we eat, and how we eat, can also throw off digestive health.

Fiber helps 

Eating foods that are low in fiber lessens the amount of undigested material and may ease your symptoms.

Foods that are easy to digest tend to be low

Trusted Sourcen In fiber but Our body needs 20-35 grams of fiber each day, plant foods like cherries, grapes, crunchy bell peppers, beans, whole grains, and nuts are good for full filmennts of requirements. These help with digestion and constipation and are alsobgood for heart functions and blood sugar. Because they fill you up, you’ll eat less, which also helps if you’re watching your weight.

Chew the food well

Digestion start from mouth chew the food well by doing so the teeth grind the food and tung roll out the food again and again more saliva produce in mouth which helps soften the food which can be easily swallown and digestible .

Proper diet plan and excersice help

This goal can be achiveble by proper diet plan and exercise.

Exercise may help with most minor digestive problems, from bloating to constipation.

After meal make Shure that digestive system intact vertical means don't lay down immediately after meal .

Poper diet also helps in digestion and keep you healthy .

Take selective foods according to requirements of body . Green leafy plants fresh vegetables fruits also reduced the stomach acidity such as:

berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that are fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.

In fact, some leafy vegetables and fruits also provide prebiotics, which allows the good bacteria in your gut to flourish. You need prebiotics (and probiotics) to help your gut(Gastrointestinal tract) staye halthy.

Stay hydrated 

Fluids help to body get rid of waste and stay regular. Take water, juices, tea, and other beverages . They are also in foods, so you may not need to down 8 glasses of water a day or follow the instructions of your doctor or dietician according to your body type.

But avoid to drink water after meal.

If need to drink wait for a while approximately 15 to thirty minutes because naturally digestive juices is mix with food for digestion if we intake of water immediately after meal it can mix with digestive juice which effects the digestion process .

Keeping your digestive system healthy

Don't smoke.Keep your weight in the healthy range.Eat a balanced, healthy diet.Exercise several times a week, if not every day.Learn different ways to reduce stress.

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