Articles on vitamin d

Importance of Vitamin D for Women

Dr. Sangeeta Malu, Dietitian/Nutritionist
Vitamin D is a vital nutrient required for all kinds of bodily functions. It is important especially for women who suffer from more deficiency diseases as compared to men. The major source of vitamin D is sunlight. Some fish like salmon and mackerel also have vitamin D. Any kind of deficiency disease needs to be avoided at all costs. A healthy lifestyle and a balanced diet are key factors in avoiding such health problems. How Does Vitamin D Affect Women? In women, Vitamin D helps prevent various health issues. Some are:Vitamin D increases fertility by at least 6%. Also it lowers progesterone and estradiol which often causes infertility. In pregnant women, it is beneficial for mother and also the child.It reduces chances of breast cancer as it lowers rate of cancerous cell growth in the breast. That is because it actively works in all cells of the body.Brittle bones and arthritis is a common problem in women. However adequate quantity of Vitamin D will improve bone strength. Vitamin D deficiency can drastically increase the chance of hip fractures in women. Most women with osteoporosis or other bone issues are found to be lacking in Vitamin D.Vitamin D provides support to certain killer cells in the immunity system of the body. Such killer cells destroy harmful pathogens.In pregnant women it can create many problems like gestational diabetes or even pre-eclampsia.In some women, deficiency of vitamin D may lead to irregular hormone production and hormones regulate all bodily functions.Vitamin D or "sunshine vitamin" as it's sometimes called, can help avoid or even cure many diseases. It can help avoid lifestyle diseases, polycystic ovarian syndrome and other problems. Scientific studies have shown the benefits of getting a daily dose of this essential Vitamin. Thus, the importance of vitamin D for women cannot be overruled.

Vitamin D - Essential Vitamin for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Do you also blame some food you ate for those extra pounds on your waist? But now new research have shown that the reason may be the food you are not eating. New study reported in the Archives of Internal Medicine reports that Vitamin D might be a key nutrient to help you lose weight.Widespread survey data is also indicating higher weight among groups of people with lower Vitamin D levels, that helps to regulate hormones that are effective for managing weight, thyroid, the body's natural fat burning ability and more. Vitamin D is an important nutrient required in the body for proper functioning of every cell. Special receptors for vitamin D signal whether you should burn fat or simply store it; when vitamin D plugs into these receptors, it's like a key that revs your body's flab-melting mechanism.Daily recommended requirement for Vitamin-D is 600 IU-700 IU till the age of 70 years. This can be obtained from exposure to sunlight for 10-15 minutes daily.Vitamin D deficiency has been shown to be a factor in the accumulation of excess body fat. In the absence of sufficient vitamin D the body increases the number and size of newly formed fat cells that promote and accelerate abdominal obesity. Also, Vitamin D in conjunction with calcium helps to properly assimilate food and regulate normal blood sugar levels. When there is a lack of calcium, often times due to a vitamin D deficiency, the body increases production of synthase, a fatty acid enzyme that coverts calories into fat. Calcium deficiency can cause increase in synthase production explaining the correlation between low levels of vitamin D and obesity.Vitamin D is also a pro-hormone that becomes activated in the kidneys to become a potent hormone that controls the growth of cells. In the absence of sufficient circulating levels of the active form, both adipocytes and cancer cells are allowed to multiply relatively unchecked.Sufficient levels of vitamin D signal fat cells to shrink. This makes weight loss much easier when calories are restricted and also might keep cancer cell growth in check. Regulating vitamin D intake can help your body burn abdominal fat and lose weight. Ensure you have enough of this critical nutrient circulating in your blood to promote good health and natural weight loss diet.Vitamin D SourcesThe main Vitamin D source is sunlight. Human skin has special precursor 7-dehydrocholesterol which converts UV sun rays to Vitamin D and supply approximately 90% of dietary requirement. But nowadays because of less exposure to sunlight and use of sunscreen inhibit the production of vitamin D in body. Sunscreen can inhibit the production of vitamin D by 90-99% depending upon SPF of the cream. Another reason for Vitamin D deficiency is air pollution which can trap some of the UVB rays, so less of them are able to reach your skin at any time of day.Apart from sunlight the main Vitamin D food sources are milk & dairy products, eggs (yolk), cod liver oil, salmon, tuna, mackerel. For those on dairy free, vegetarian diets might need to supplement with fish oil supplements. To increase your vitamin D intake include vitamin D rich food in your snack time. For example, you can include plain buttermilk with any fruit or small handful of nuts in between your meal.

Vitamin – D, Essential for a Healthy Life

Dr. Ravindranath, Diabetologist
VITAMIN D is an organic chemical compound, when it can’t be synthesized in sufficient quantities by an organism & must be obtained through diet. Vit. D is not essential dietary vitamin in strict sense. It is synthesized in adequate amounts by most mammals when they are exposed to sun. Surprisingly, cats and dogs can’t synthesize vitamin D and must receive it in diet. As with other compounds called vitamins, vitamin-D was discovered as to find the dietary substance that was lacking in a disease, namely, rickets.Vitamin D (Sunshine Vitamin) is a group of fat soluble secosteroids responsible  for intestinal absorption of calcium and phosphate (from food to blood stream)Two forms are:-D2 – ERGOCALCIFEROL & D3 – CHOLECALCIFEROLRegular sources are:-Diet Supplements / Fortified foods: e.g. margarine, some cereals, infant formula milk.SunshineIf one is at home, or it’s winter time, one may not be getting vitamin D from the following sources:Vitamin D3 (cholecalciferol) is produced by UVB irradiation of precursor 7 – dehydrocholesterol. Our skin makes Vitamin D­3 and supplies about 90% of our Vitamin D. Vitamin D­3 is richly found in oily fish and cod liver oil.Vitamin D­2 (Ergocalciferol) is a derivative of erosterol, produced by fungi e.g. mushrooms. It is produced from ergosterol, by UVI. The fate for producing 25 (OH) D2 from D­2 is same as for 25(OH) D3.Vit-D sources are oily fishes (such as sardines, pilchards, herring, trout, tuna, salmon and mackerel), fortified foods (this means they have vitamin D added to them) such as margarine, some cereals, infant formula milk, cod liver oil, egg yolk, liver and mushrooms (contain small quantities vitamin D). However, UVB remains the richest & biggest source.Symptoms of hypovitaminosis-D:-Bone pain and muscle weakness are commonly seen. Low blood levels of the Vitamin have been associated with increased risk of death from CVD, cognitive impairment in elderly, severe asthma in children & a wide variety of cancers.Vitamin D deficiency can occur for a number of reasons:-One doesn’t consume the recommended levels of the vitamin over time.Strict vegetarian diet, because most of the natural sources are animal based, including fish and fish oils, egg yolks, cheese, fortified milk, and beef liver. Hypovitaminosis D is a risk factor for the development of depressive symptoms in older personsThe body makes vitamin D when our skin is exposed to sunlight. One may be at risk of deficiency if:-homebound, live in northern latitudes, wear long robes or head coverings (naqab, burka) for religious reasons, or occupation that prevents sun exposure.For a fair skinned person, 20-30 minutes of sunlight on the face and forearms around the middle of the day 2-3 times a week is sufficient to make enough vitamin D in the summer months. For people with darker skin and elderly, the amount of time needed exposed to sunlight to is much more.It is nothing the same as sunbath. The skin simply needs to be exposed to sunlight. The sunlight has to fall directly on the bare skin. Sunlight through a window is not enough.LimitationsOne has dark skin. The pigment melamnin reduces the skin’s ability to make vitamin D in response to sunlight exposure. Elder adults with darker skin are at high risk of vitamin D deficiency.Kidneys cannot convert vitamin D to its active form. With ageing, kidneys are less able to convert vitamin D to its active form, thus increasing their risk of Vitamin D deficiency.Digestive tract cannot adequately absorb vitamin D.Certain medical problems, including Crohn’s disease, cystic fibrosis, and celiac disease, affect intestine’s ability to absorb vitamin D from the food.Obesity- Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater have low blood levels of vitamin D.Certain medicines which interfere with Vitamin D. These include:-CarbamazepinePhenytoin,Primidone,Barbiturates and,Antivirals for HIV infection etc.Serum levelsSerum concertration of 25 hydroxy vitamin D (Calcidiol) is used to determine Vitamin D status. It reflects Vitamin D produced in the skin and acquired from the diet (half life of 15 days). It does not reveal the amount of vitamin D stored in body tissues. The level of serum 1,25 dihydroxy vitamin D is not used to determine vitamin D status (half life of 15 hours) and is regulated by parathyroid hormone, calcium & phosphate, so it is not decreased significantly until vitamin D deficiency is well advanced.2,5 Hydroxy vitamin D blood test.20 nanograms / milliliter to 50ng/mL – adequate for healthy peopleLess than 15ng/mL – vitamin D deficiency(mild to severe)10-15 ng/mL       -     mild5-10 ng/mL         -     moderate<5 ng /mL           -      severeTreatmentIt aims at getting more vitamin D – through diet & supplements. A concentration of less than 20 nanograms per milliliter is considered inadequate, requiring treatment. The safe upper limit is 4000 IUs to optimize bone health.If one don’t spend time in the sun or always covering the skin (sunscreen inhibits vitamin D production), vitamin D supplement may be required.Inadequate nutritional intake of Vitamin D coupled with inadequate sunlight exposure (inadequate UVB rays) results in disorders that limit Vitamin D absorption, and conditions that impair the conversion of Vitamin D into active metabolities includes certain liver, kidney, and hereditary disorders. Deficiency results in impaired bone mineralization and leads to bone softening disease including rickets in children and osteomalacia and osteoporosis in adults.Deficiency - Bone diseasesRickets, a childhood disease characterized by impeded growth and deformity of the long bones.The earliest sign of subclinical Vitamin D deficiency is craniotabes i.e. abnormal softening or thinning of the skull.Osteomalacia (bone – thinning disorder) exclusively in adults.There is proximal muscle weakness and bone fragility.Osteoporosis, a condition characterized by reduced bone mineral density and increased bone fragility.Muscle aches and weakness (in particular proximal limb girdle)Muscle twitching (fasciculations)RequirementTo prevent rickets and possibly also a wide range of chronic non skeletal disease.600 IU of Vitamin D / day for those 1-70 years.800 IU for those over 70 years of age.1 IU vitamin D is the biological equivalent of 0.025µg cholecalciferol / ergocalciferol. Pregnant or breast feeding women consider taking 2000 IU / day. All babies who are exclusively breastfed receive a supplement of 400 IU/day. Obese individuals have lower levels of the of Vitamin D, because of reduced bioavailability & are at risk of deficiency. To maintain blood levels of calcium, therapeutic vitamin D doses are administered (up to 100,000 IU or 2.5 mg daily) to patients who have had their parathyroid glands removed (renal dialysis, primary hyperparathyroidism) or with hypoparathyroidism.Patients with chronic liver disease or intestinal malabsorption disorders also require larger doses of vitamin D (up to 40,000 IU or 1mg daily).The use of sunscreen with a sun protection factor (SPF) of 8, inhibit more than 95% of vitamin D production in the skin. Wearing full clothing prevents skin exposure to UVB and reducing vitamin D synthesis.The clothing worn on a consistent and regular basis, such as the naqab, burqa is correlated with lower vitamin D levels and increased prevalence of Hypovitaminosis D.Reduced pigmentation of light skinned individuals results in higher vitamin D levels, because melanin acts like a sun-block. Dark skinned individuals, may require extra vitamin D to avoid deficiency at higher latitudes. The natural selection hypothesis suggests that lighter skin colour evolved to optimize vitamin D production in extreme northern latitudes.Vitamin D deficiency causes osteomalacia (rickets in children). Low serum vitamin D levels cause falls, and low bone mineral density. There is not enough evidence to indicate that healthy postmenopausal women should use supplemental doses of calcium or vitamin D to prevent fractures. Supplementation with Vitamin D and calcium may improve bone mineral density slightly, as well as decreasing the risk of fractures in people, older than 65 years.No benefit to bone health from Vitamin D without sufficient calcium.Multiple sclerosisHypovitaminosis D is associated with multiple sclerosis (MS).Supplementation with Vitamin D have a protective effect. Reasons follows:MS frequency increases with increasing latitude, which is inversely correlated with duration and intensity of UVB from sunlight and vitamin D conc.Prevalence of MS is lower than at high latitudes in populations with high consumption of Vitamin D rich fatty fish.MS risk seems to decrease with migration from high to low latitudes.Hypovitaminosis D associated with some cancers (prostatic) and worse outcomes in other cancers. Low levels of Vitamin D in pregnancy are associated with gestational diabetes, pre-eclampsia and LBW. Pregnant women who take an adequate amount of vitamin D during gestation, experience positive immune effects.OthersInfluenza – for high rates for influenza infection during the winter.Viral Infections – factors include low relative humidities produced by indoor heating and low temperatures that favour virus spread.Low levels of Vitamin-D is a risk factor for tuberculosis.Asthma – low levels of vitamin D.Supplemental Vitamin D is recommended in promotion of human hair growth.Rickets - A childhood diseaseImpeded growth, soft, weak, deformity of the long bones that bend and bow under their weight as they start to walk. This condition is characterized by bow legs, which can be caused by calcium or phosphorus deficiency as well as a lack of vitamin D. It is found in low-income countries in Africa, Asia or the Middle East. OsteomalaciaAdults with chronic musculoskeletal painSoftening of the bones, leading to(1)     Bending of the spine,(2)     Bowing of the legs,(3)     Proximal muscle weakness,(4)     Bone fragility, and increased risk for fractures. Osteomalacia reduces calcium absorption and increases calcium loss from bone, which increases the risk for bone fractures(25-hydroxyvitamin D levels < 10 ng/mL).OsteoporosisIt is defind as decrease in bone mineral density and the appearance of small holes in bones due to loss of minerals.There is vitamin D inadequacy (<10 ng/ml).Osteoporosis and osteomalacia are closely associated.There is higher risk of fractures and bone loss.Supplementing with Vitamin D increase bone density & can significantly improve the reduction in risk of osteoporotic fractures (especially hip fractures).ToxicityVitamin D overdose causes hypercalcemia, and so are the symptoms, e.g. anorexia, nausea and vomiting polyuria, polydipsia, weakness, insomnia, nervousness, pruritus & renal failure.Proteinuria, urinary casts, azotemia and metastatic calcification (especially in the kidneys).Mental retardation in young children,Abnormal bone growth and formation,Diarrhea, irritability, weight loss, & severe depression.SummaryIt is important for good health, growth and strong bones. Vitamin D is mostly made in the skin by exposure to sunlight. Most foods contain very little vitamin D naturally, though some are fortified with added Vitamin D.A mild lack of Vitamin D may not cause symptoms but can cause tiredness and general aches and pains. A more severe lack can cause problems such as rickets (in children) and osteomalacia (in adults).Treatment is with Vitamin D supplements.Special care forSome people are more at risk of Vitamin D deficiency and so are recommended to take Vitamin D supplements routinely. These include:All pregnant and breast feeding women All infants (babies) and young children aged 6 months to 5 yearsPeople who are above 65 years andPeople who are not exposed to the sun muchA doctor may also recommend routine supplements for certain people with darker skin and for people with certain gut, liver or kidney diseases.

Why Children and Adult Need Vitamin D

Dr. Nishant Mahajan, Pediatrician
Children need vitamin D for bone growth and development. So do babies developing in the womb. This is because vitamin D helps us absorb calcium.Serious vitamin D deficiency can cause rickets, delayed motor development, muscle weakness, aches and pains, and fractures.Vitamin D deficiency in adults has also been linked to osteoporosis, some cancers, heart disease and diabetes.If women don’t get enough vitamin D during pregnancy, their children might develop neonatal hypocalcaemia (not enough calcium in the blood) or rickets later in childhood.Vitamin D and sunlightYou need sunlight on your skin for your body to make vitamin D. You get about 80% of your vitamin D this way.The amount of sun you need depends on where you live in, and the time of year.But no matter where you live, you have to be careful about how much sun you get on your skin. Too much sun can lead to sunburn, skin damage and even skin cancer.Children might be at risk of vitamin D deficiency if they:keep all their skin coveredspend most of their time indoors and don’t get much or any sunhave a condition affecting how the body controls vitamin D levels – for example, liver disease, kidney disease, problems with absorbing food (such as coeliac disease or cystic fibrosis and some medicines can affect vitamin D levelshave darker skinhave been breastfed for a long time and have a mother whose vitamin D is low.Signs of vitamin D deficiency include rickets, delayed motor development, muscle weakness, aches and pains, and fractures.Treating vitamin D deficiency: Talk with your Pediatrician if you’re worried about your child’s vitamin D levels, or you’re pregnant and think you might have low vitamin D.Your doctor can order a blood test, which is the best way to check vitamin D levels.For mild deficiencies, your doctor might say that your child needs to get a bit more sun.If you or your child has a severe vitamin D deficiency, your doctor might say you or your child should take vitamin D supplements, as well as getting more sun.If you or your child can’t get more sun, the doctor might say that taking vitamin D supplements is the best thing to do. You might take a vitamin D supplement in one large, single dose, or you might take a supplement for several weeks or months.

7 Signs You May Be Vitamin D Deficient

Dr. Alpa Dawda, General Physician
The only way to know for sure if you’re vitamin D deficient is via blood testing. However, there are some signs and symptoms to be aware of as well. If any of the following apply to you, you should get your vitamin D levels tested sooner rather than later.1. You Have Darker SkinYour skin pigment acts as a natural sunscreen, so the more pigment you have, the more time you’ll need to spend in the sun to make adequate amounts of vitamin D.2. You Feel “Blue”Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. 3. You’re 50 or OlderAs mentioned, as you get older your skin doesn’t make as much vitamin D in response to sun exposure.4. You’re Overweight or Obese (or Have a Higher Muscle Mass)Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a "sink" by collecting it. If you're overweight or obese, you're therefore likely going to need more vitamin D than a slimmer person -- and the same holds true for people with higher body weights due to muscle mass.5. Your Bones AcheAccording to Dr.Alpa, many who see their doctor for aches and pains, especially in combination with fatigue, end up being misdiagnosed as having fibromyalgia or chronic fatigue syndrome.6. Head SweatingAccording to Dr. Alpa, one of the first, classic signs of vitamin D deficiency is a sweaty head7. You Have Gut TroubleRemember, vitamin D is a fat-soluble vitamin, which means if you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well. This includes gut conditions like Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.

5 Foods to Increase Your Vitamin D Intake

Ms. Swati Kapoor, Dietitian/Nutritionist
Vitamin D is a unique vitamin and its availability in the body largely depends on its synthesis in the skin when exposed to sunlight. Vitamin D can be synthesized in the body in adequate amounts by simple exposure to bright sunlight even for 5 min per day. Early morning sun is the best sources of getting your daily vitamin D dose.But with the fast changing lifestyle and increasing pollution people are shying away from the sun. This is leading to many health problems. Infact lack of Vitamin D is also linked to metabolic syndrome which can lead to obesity, hypertension, diabetes and other heart conditions. Besides people deficient in this sunshine vitamin tend to have a high calorie diet that lacks essential nutrients and they have limited sun exposures which restrict their vitamin D synthesis.Help you get enough Vitamin D  in your diet here are some animal & plant sources of the nutrient that should be included in your diet everyday.1. Fish - Fish is one of the best sources of vitamin D. Let’s see its type and the amount it contain-:Salmon- Salmon has by far the most vitamin D of any food. Salmon has more than 1,400 iu of Vitamin D — more than twice as much as most people need in a day.Tuna- A serving of tuna has a healthy dose of vitamin D .Bluefin (raw, 3 ounces) has the most at 193 IU, with yellow fin (raw, 3 ounces) at only 59 IU. However, the same amount of light tuna canned in water contains 154 IU vitamin D.2. Egg yolkEggs are a convenient way to get vitamin D. They're popular in many breakfast, lunch, dinner, and dessert recipes. Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg—not just the whites. One yolk will give you about 40 IUs, but don't try to get your daily vitamin D just from eggs. One egg contains about 200 milligrams of cholesterol, and the American Heart Association recommends consuming no more than 300 milligrams a day for heart health.3. MushroomsMushrooms naturally produce vitamin D following exposure to sunlight.Exposing mushrooms to as little as five minutes of UV light can produce a significant quantity of vitamin D, demonstrating that this process could provide a significant, unique plant source of vitamin D for vegetarians and individuals who do not drink milk, all mushrooms contain vitamin D close to 400 IU of vitamin D per serving .4. Soy milkRegular soy milk, not fortified with additional vitamins, still contains 119 IU of vitamin D per one-cup serving. Soy milk fortified with calcium and vitamins A and D contains 100 IU of vitamin D.5. Fortified cerealsWhen you don’t want to cook egg or salmon, you can look for the fortified cereals in the grocery shop. Fortified cereals contain adequate amount of vitamin D. Avoid cereals that contain added sugar.But too much of everything is bad. The daily recommendation by ICMR for vitamin D is 400IU.Too much vitamin D can cause an abnormally high blood calcium level, which could result in nausea, constipation, confusion, abnormal heart rhythm, and even kidney stones. So, one should consume vitamin d in adequate and limited amount. Also along with vitamin d rich food sources include good amount of calcium in your diet . In order to meet the daily requirements, calcium rich foods like spinach, milk and milk products should be added in your diet.

The Top 15 Vitamins for Women

Dr. Rajiv Mehta, Physiotherapist
1. Vitamin AVitamin A is known to have many beneficial properties for women.Benefits• Vitamin A has anti oxidant properties• This vitamin helps to rebuild and strengthen the bones, skin, soft tissues, teeth and mucous membranes• Eye sight is improved• Aging process is slowed down• Immune system is boostedFruits and vegetables rich in vitamin A are:• Spinach• Whole eggs• Liver• Milk• Papaya• Red peppers• Kale• Peach• Fortified cerealsThese amongst others should be made a part of one’s daily or weekly diet.2. Vitamin DThis vitamin is a fat soluble vitamin that is obtained mainly from sunlight as well as certain types of food items like:• Fatty fish• Milk• Eggs• LiverBenefits• It is known to activate calcium and phosphorus which are the minerals required to keep the bone strong• The risk of multiple sclerosis is reduced• Cancer, rheumatoid arthritis and other ailments like depression are resolved by stepping up the dosage of vitamin D• It is known to reduce the symptoms of PMSOne should increase their exposure to the sunlight daily in order to prevent bone diseases like osteoporosis.3. Vitamin KThis vitamin is known to play a major role in the human body in different ways.Benefits• It will help to promote strong bones• It helps to maintain normal blood clotting function in people• It helps to reduce the risk of different kinds of heart disease• It is known to help fortify the immune system as well as provide energyThe main sources of vitamin K are:• Green, leafy vegetables• Soybean oil• Fish oil• Whole grain food productsAs one ages, vitamin K is necessary in maintaining the bone health as well as normal blood functions.4. Vitamin B6Vitamin B6 is also known as pyridoxine and it is known to promote many vital functions of the body:Benefits• It helps one to enjoy a healthy immune system• It helps to produce particular hormones and brain chemicals which in turn can help reduce depression, memory loss and heart diseases• It can even help to maintain the blood sugar levels• Pregnant women need to have vitamin B6 whose lack of presence can lead to anemia and morning sicknessThere are many food groups that one can take up to increase the level of this vitamin in their system:• Meats• Bananas• Beans• Oatmeal• Seeds• Fortified cereals• Avocado• Fish5. Vitamin EVitamin E is known to contain many beneficial properties for the human system, especially for women.Benefits• This vitamin helps to promote anti aging properties which is of great benefit for women• It can help to fight cell damage that is related to aging• It can even prevent heart disease• It can prevent the formation of cataracts• Other benefits are prevention of memory loss and certain cancersIf one takes up food rich in this vitamin they will be able to enjoy healthy skin and hair. It is included in most skin and hair care products. The main food items that are rich in vitamin E are:• Hazelnuts• Margarine• Corn oil• Cod liver oil• Almonds• Spinach• Sunflower seeds6. Vitamin B12It is essential that women consume food products that are rich in vitamin B12 as it aids many of the functions in the body.Benefits• It is important for the metabolism process• It helps the normal cell division process• It aids in preventing memory loss• It can help normal nerve and brain functions to occur• Deficiency of the vitamin can lead to depression, confusion and irritability as well as mouth and tongue inflammationsIt is best to incorporate the following food items in one’s diet to ensure that this vitamin is taken in right proportions:•    Cheese•    Fish•    Eggs•    Meat•    Yogurt•    Milk7. Vitamin CMost women are aware of the benefits of vitamin C and its sources as it helps to boost the immunity levels. There are many health benefits as well that this vitamin provides.Benefits• It fastens up the healing process• Promotes the growth of tissues• Reduces the risk of cancer• Reduces the risk of heart diseases• It also plays a key role in the red blood cell formation processThere are many vitamin C enriched fruits and vegetables:• Broccoli• Grape fruit• Kiwi• Pepper• Oranges• Tomatoes• Sprouts• Strawberries8. Vitamin B9This vitamin is known to be a great friend to maintaining a healthy system in women.Benefits• It helps to prevent heart diseases• Reduces high blood pressure• Can help to counter depression and Alzheimer’s• Memory loss and cancer is also prevented• Fetal development and fertility is promoted in women by this vitaminOne can gain this vitamin in the following food items:• Dark green and leafy vegetables• Asparagus• Melons• Strawberries• Legumes• Orange juice• Eggs9. Vitamin B7Vitamin B7 is known to help synthesize many important nutrients in the system.Benefits• It can help in the formation of glucose and fatty acids• The vitamin keeps the hair, skin and sweat glands healthy• Normal cholesterol levels are maintained as well as bone growth and bone marrow• With high levels of this vitamin one can keep aside problems like high cholesterol levels, depression and anemiaSome food items that are best sources of vitamin B7:• Egg yolks• Soybeans• Oatmeal• Cheese• Milk• Yogurt• Pepper• Brown rice• Yellow fruits• Potatoes• Yams10. Vitamin B2Vitamin B2 is known to offer the following benefits.Benefits• It is essential for maintaining good health• It ensures normal growth as well as normal metabolism process• It will help one to get adequate energy• It helps to strengthen the immune system• The tingling or numbness that is felt by diabetic people can be reduced by this vitamin• The reduction of fatigue, stress and anxiety is possible with this vitamin• One can increase the dosage of this vitamin in order to prevent wrinkles, mouth ulcers, sore throat, itchy skin and other symptomsFoods that are rich in vitamin B2 are:• Organ meat• Leafy vegetables• Eggs• Cereals• Soy bean• Nuts• Mushrooms• Cheese• Milk• Yogurt11. Vitamin B3Vitamin B3 is also known as niacin. It is known to have many beneficial properties.Benefits• It can help women look younger due to its anti ageing properties• It helps aging women increase the ability of their skin to retain moisture• There is an effective barrier that is set up against bacteria, viruses and other antigens• It helps to increase the good cholesterol levels and lowers the triglycerides or the fats in the blood•  If skin is inflamed, the hydration levels are boosted by this vitamin in order to reduce rednessIt is often found in serums, creams and lotions.12. ThiamineThiamine or vitamin B1 is part of an enzyme that is required for many functions.Benefits• It helps the enzyme to boost energy metabolism effectively• It is vital for the nervous system to function effectivelyIt is found in the following food items in small or moderate amounts:• Legumes• Seeds• Nuts• Pork• Whole grain food13. Pantothenic acidThis is a vitamin that is not mentioned frequently but it has its own unique role to play.Benefits•    It helps in the proper functioning of several enzymes•    It ensures the proper metabolism of the food in the system for energy release14. BiotinThis vitamin too has a vital role to play in the human system.Benefits• It forms the essential part of many enzymes• It helps to ensure that the energy metabolism process is going fine.15. FolatesThis has several functions in the human body.Benefits•    Helps in the DNA formation process•    Creation of new cells•    Creation of new blood cellsThis vitamin is found in the following food products:•    Green and leafy vegetables•    Orange juice•    Liver•    Seeds•    Refined grains•    LegumesAs a woman do you worry about your health? Not only is the right diet a key to younger looking skin and hair, it will also help to ensure that you stave off various ailments and diseases.

Benefits of Vitamin C for Skin, Hair and Health

Ms. Anu Priya, Alternative Medicine
Vitamin C is the most familiar of all the nutrients because of its widespread use as a dietary supplement. Vitamin C is very critical for human beings, and all mammals can use their own cells to make Vitamin C. Vitamin C is needed for the growth and repair of tissues in our body and because the body does not store Vitamin C in its tissues, we need to consume it on a regular basis.Our body needs Vitamin C to make collagen – a protein that helps support tendons, ligaments and blood vessels and keeps the skin and other organs together. Vitamin C improves the absorption of iron from plant-based foods and helps strengthen our immunity system, thus protecting us from diseases.Vitamin C Foods And Sources: Citrus fruits, Chilies, Bell peppers, Amla, Kiwi, Berries, Papayas, Pineapple, Guava, Broccoli, Cauliflower, Cherries, Tomatoes, Apricots, Cabbage, Turnips, Peas, cloves, mango, spinach, potato, Herbs like thyme, parsley, basil, cilantro, green coriander and chives are also good sources of Vitamin C.Health Benefits Of Vitamin CVitamin C will benefit your health in a great way. Read below to know the amazing health benefits:Immunity: A healthy dose of Vitamin C protects our body from infections and maintains healthy bones and teeth. It also improves our body’s ability to repair wounds and keeps us immune from bacteria, viruses and infection. Not only is it a well-known component of our immune system, it is also necessary for collagen, the main structural protein found in connective tissue. Vitamin C, taken orally, helps wounds heal faster and better. Applied topically, it protects the skin from free radical damage from the exposure to UV rays.Common Cold: Vitamin C reduces the severity of cold symptoms and acts as an effective antihistamine that lessens the unpleasant effects of the common cold, including inflammation, runny nose and aches. It also controls the allergy that causes the cold. It reduces the histamine level and often shortens the duration of the cold.Antioxidant: Vitamin C is a powerful and effective antioxidant that protects our body from free radicals that cause oxidative stress, or ”cellular rust”, that can lead to a host of severe medical conditions such as atherosclerosis, that can cause both heart disease and stroke.Hypertension: Vitamin C lowers the blood pressure and decreases the probability of hypertension as well as serious health problems that may accompany high blood pressure.Blood Vessels: Vitamin C also ensures the proper dilation of the blood vessels which helps to protect us against certain diseases like atherosclerosis, high cholesterol, heart congestion and severe chest pains.Lead Toxicity: Vitamin C helps lower the level of lead in our blood dramatically. Lead toxicity can lead to various behavioral and developmental problems, especially in children living in urban areas. This leads to learning disabilities, lowered IQ and stunted growth in children. Adults may suffer from kidney damage and high blood pressure owing to lead toxicity.For Weight Loss: Vitamin C fruits and juices are proven to help people lose fat and maintain healthy weight. Popular dieticians and nutritionists always include Vitamin C fruits and vegetables in diet charts because there is scientific evidence that shows that eating Vitamin C rich foods on a regular basis helps in losing weight significantly. Doctors have found that eating Vitamin C fruits lowers insulin. Thus, instead of storing sugar and converting it into fats, it uses it as a fuel that leads to weight loss.Stress: Vitamin C helps the body deal with stress by reducing the elevated levels of stress, hormones and cortisol. Cataracts: Our eye pupils require Vitamin C to function properly. Vitamin C deficiency can lead to cataracts, where the lens become increasingly opaque, causing a blurry vision and leads to blindness in adults. A high intake of Vitamin C fights against cataracts and increases the amount of blood flow to the eye. 1000 mg Vitamin C per day stops cataracts in their tracks and improves vision.Cancer: Vitamin C’s antioxidant properties protect the cells from DNA damage and mutation and protect from cancer in the long run. It supports the body’s immune system and prevents certain cancer forming compounds from forming in the body. It reduces the risk of development of all types of cancers including lung, mouth, throat, colon, stomach and oesophagus. Vitamin C also helps to regenerate Vitamin E which is another powerful antioxidant. Vitamin C does not directly attack cancer that has already occurred but keeps the immune system nourished and enables to battle against cancer.Energy: Vitamin C balances our internal body systems under countless environmental conditions. It aids in the production of dopamine in the nervous system and supports the adrenal function for increased metabolic energy.Heart Disease: Vitamin C prevents heart disease by preventing free radicals from damaging the artery walls, which could lead to plaque formation. This nutrient also keeps the cholesterol from oxidizing, which can cause heart stroke. The problem of high blood pressure can also be resolved with this wonder nutrient. All these factors combine to make Vitamin C an inexpensive and easy way to lower the risk of heart disease and strokes.Diabetes: Diabetic patients can also benefit from Vitamin C as it helps in regulating the sugar levels, reducing the risk of getting diabetes and improving the symptoms of the existing cases. Supplementing Vitamin C forces glucose in the body cells, where it protects against many complications of diabetes.Asthma: People with low level of Vitamin C have a high chance of developing asthma. Greater intake of Vitamin C will lessen the body’s production of histamine which contributes to inflammation.Vitamin C Benefits For SkinVitamin C is the most important ingredient used in skin care treatments. Its ability to provide an effective shield against the sun has made it an indispensable ingredient used in the cosmetic industry.Sun Protection: Vitamin C protects our skin from free radicals that develop due to excess exposure to the sun, environmental pollution and regular smoking. The antioxidants in Vitamin C protect the skin from ultraviolet radiation and the effect of sunlight exposure.Vitamin C helps to reduce sun burns caused by the exposure to ultra violet radiation to a great extent. It not only reduces sun burns but also prevents the consequences of long term sun exposure that can lead to skin cancer.Production Of Collagen: Vitamin C is a required component for the production of hydroxyproline and hydroxylysine, both of which are needed to bind the molecules that produce collagen. This, in turn, firms and tones the skin. Collagen deficiency makes the skin dull and lifeless. Collagen rejuvenates the skin from the roots and reduces wrinkles and symptoms of aging.Heals Wounds: The body uses Vitamin C to replace the damaged tissue and helps to heal the wound at a faster pace. Wounds that heal slowly indicate Vitamin C deficiency. Vitamin C improves the skin elasticity and helps to create scar tissue and ligaments for quick recovery.Protects Against Skin Discoloration: Vitamin C protects DNA from photo-chemical reactions that can lead to tumor, skin discoloration and several kinds of skin cancer. It also inhibits the production of Pyrimidine dimer that are the primary cause of melanomas in humans.It lightens dark discoloration like skin freckles and age spots and helps to get a younger and smoother skin.Improves Skin Texture: Collagen also provides the structure for the blood vessels. The tiny blood vessels under the skin carry oxygen and nutrients that keep the skin healthy. Without enough nutrients, the skin will become rough and dry. Creams containing Vitamin C improve the appearance and texture of the skin.Vitamin C increases the formation of elastin which thickens, protects and heals the skin cells. The thickening effect helps retain moisture, increases the skin circulation and plumps up the skin surface.Vitamin C Benefits For HairIn order to get a healthy mane, we need to eat healthy food. A healthy diet reflects in our skin and hair. Vitamin C is more than an antioxidant and plays an important role in improving the health of our skin and hair. Vitamin C provides many benefits for the hair.Improves Hair Growth: Low intake of Vitamin C may be a root cause for a number of hair-related problems that affect our hair growth. Vitamin C deficiency may result in dry hair and split ends. These conditions are unfavorable for the regular growth of hair.When our body turns food that we consume into glucose for energy production, free radicals are naturally formed. These free radicals damage our hair by making it weak, brittle and thin. These conditions interrupt hair growth. Vitamin C’s antioxidant properties reduce the formation of free radicals and minimizes their effect on our body. Having an adequate supply of Vitamin C in our diet is essential for antioxidant protection against free radicals.People who take huge amount of Vitamin C have healthy, strong and thick hair.Fights Dandruff: Our hair follicles often get clogged due to dandruff and dry, flaky skin. This can damage the hair follicles if not treated, and also inhibit the hair growth. Vitamin C helps fight the bacteria on the scalp. It wards off dandruff and helps to get rid of the follicles’ debris and encourages the growth of new hair. It also helps with dry and itchy scalps because of its antiviral properties.Stops Hair Loss: It is used to reverse adrenal gland fatigue. This is crucial for stopping hair loss and encourages more hair growth since the adrenal glands are the key to maintain proper hormonal balance.Thicker Hair: It also helps improve the blood circulation and strengthens and repairs the capillaries too. This is particularly important for getting stronger, thicker hair.Fights Hair Disorders: Vitamin C is an essential nutrient for damaged hair and thus, treats and prevents a variety of hair disorders which can damage the hair follicles and affect the normal growth of hair. A diet containing significant levels of Vitamin C can help combat alopecia and baldness in men.Prevents Greying Of Hair: Vitamin C not only helps combat hair loss but also helps retain the natural color by preventing the premature aging of the hair.Now that you know the benefits of Vitamin C, make sure you are taking it in the recommended amounts.

Vitamin D - the King of Vitamins

Dr. Rekha Gupta, Dietitian/Nutritionist
Do you experience tiredness, excessive weakness, joint or muscle pain?  Not able to reduce weight after all the exercise and diet planning. One of the most common reasons for these symptoms could be vitamin D deficiency. About 83% females and 85% males in India are reported to have low Vitamin D levels. Making it very important for each one of us to know and practice ways to get our daily Vitamin D.Vitamins like C and E continue to be the darlings of many supplement lovers. But those vitamin superstars are being forced to share their throne with the long neglected vitamin D, which is finally getting the attention it may have always deserved. The role of vitamin D in promoting healthy bones, largely by promoting the absorption of calcium is well known .If you have a vitamin D deficiency, particularly in your older years, it can lead to osteoporosis or osteomalacia [bone softening],But in recent times low levels of Vitamin D leads to increased risk of type 1 diabetes, muscle and bone pain, and, perhaps more serious, cancers of the breast, colon, prostate, ovaries, oesophagus, and lymphatic system. So to lower your blood pressure, vitamin D is required . If you're trying to reduce your risk of diabetes, or lower your chances of heart attacks, rheumatoid arthritis, or multiple sclerosis, then vitamin D should be at the front of the line in your daily supplement regimen.In my daily practice, I see the patients  who are obese and not able to reduce weight are very low on their Vitamin D levels .So what are the Optimal Level of Vitamin DA level of 20 nanograms/milliliter to 50 ng/mL is considered adequate for healthy people. A level less than 12 ng/mL indicates vitamin D deficiency. The most accurate way to measure amount of vitamin D in your body is the 25-hydroxy vitamin D blood test.Vitamin D deficiency can be harmful -- in fact, there are real benefits to increasing your Vitamin D.So, where do you get your Vitamin D from:The best source of Vitamin D is SunlightMost people get some vitamin D from sunlight. When the sun shines on bare skin,the body makes its own vitamin D. The paler the skin type the more easily your skin can produce vitamin D. 1 . In winters, sit under the sun closer to middayFair-skinned people need around 5-10 minutes on a sunny day, a few times a week. People with darker skin tone and elderly need around 20-30 minutes of sun exposureExpose a large area of your skin , such as your back, rather than your face or arms, to make the most of the sunlightDo not apply sunscreen when exposing your body to sunlight as this might interfere with the production of vitamin DSunlight passing through glass does not boost your vitamin D levelsDon’t tan or burn your skin to get the vitamin D you needSo what are the good  food sources of Vitamin D:Get Vitamin D from FoodsMost of the foods we eat have no naturally occurring vitamin D. Some foods that have vitamin D include :Milk fortified with Vitamin DMushroomsFortified CerealsEgg yolkSalmon, tuna, fish oilsCheeseGet Vitamin D from SupplementsIf you do not get enough sun exposure and cannot take foods that are rich in vitamin D, you may start taking vitamin D supplements. There are two kinds of supplements :1 . D2 (ergocalciferol), which is the type found in food2 . D3 (cholecalciferol), which is the type made from sunlightThough produced differently, both can raise vitamin D levels in your blood. Always consult a doctor before starting any vitamin supplement.So don’t neglect your Vitamin D levels it slows down your metabolism and leads to weight gain.Vitamin D Benefits: Weigh Less, Smile More!

Are You Vitamin D Deficient?

Ms. Silky Mahajan, Dietitian/Nutritionist
A lack of vitamin D does not just affect your bones, but poses more serious problems when neglected. As per the study 69% of Indians suffer from vitamin D deficiency, while a further 15% were found to be vitamin D insufficient. Because of long working hours and little or no time for outdoor activities, more and more people are suffering from vitamin D deficiency.What is Vitamin D & why it is critical for Health?Despite its name, vitamin D is not a regular vitamin. It's actually a steroid hormone that you get primarily from either sun exposure or supplementation. Vitamin D manages calcium in your blood, bones and gut and helps cells all over your body to communicate properly. Vitamin D also fights infections, including colds and the flu, as it regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses.Give me vitamin DThe reasoning behind this concern is that vitamin D is made in the skin by the action of the ultraviolet rays (UV) in sunlight and this is the main source of vitamin D for most people. During summer, the majority of the population gets enough vitamin D through sunlight on the skin and a healthy, balanced diet. However, during winter everyone needs to rely on dietary sources of vitamin D because, the sun is low in the sky, and the atmosphere filters out nearly all the UV rays.In fact due to current lifestyle, it is getting difficult for people to meet the ‘10 micrograms per day’ recommendation from consuming foods naturally containing vitamin D. People should consider taking a daily supplement containing 10 micrograms of vitamin D, if required.Indeed, It's worth remembering that too much exposure to the sun brings exposure to ultraviolet radiation, which can have some nasty effects. Sometimes you can feel the heat from the sun on the skin but when it's windy or cloudy people may think they're less at risk but that's not true. UV can still be high and if you are over-exposed, your skin can burn which is not only painful but can increase your risk of skin cancer.Sources to get Vitamin DI firmly believe that appropriate sun exposure is the best way to optimize your vitamin D levels. If your circumstances don't allow you to access the sun, then you have only one option if you want to raise your vitamin D, and that is to take a vitamin D supplement. Here too recommendations vary, and there are no hard and fast rules.What if you are vitamin D deficient?Too little vitamin D results in soft bones in children and fragile, misshapen bones in adults. It helps control the amount of calcium and phosphate in your body, which are needed to keep your bones and teeth healthy. Having too little vitamin D (a deficiency) can damage the way your body absorbs calcium and phosphorus. Also, chronic low vitamin D status has been linked to poor immunity and an increased risk of diseases such as multiple sclerosis, heart disease, some cancers, cavities, muscle weakness and bone diseases such as osteoporosis.Know your vitamin D levelsVitamin D levels can be checked through blood test.Vitamin D GuidelinesAim to consume a vitamin D-rich diet all year round but especially during winter seasonConsider supplementation during the winter months. Consult with Physician or Dietitian to understand the requirement of supplement because, over dosage is also bad.Try to expose the skin on the legs and arms to regular, sensible doses (5-30 minutes a day) of sunshine between the hours 10am and 3pm without the use of sunscreen. Natural sources of Vitamin DFatty fish, like tuna, mackerel, and salmonFish oilFoods fortified with vitamin D, like some dairy products, orange juice, soymilk, and cereals.Beef liverCheeseEgg yolksCow milkAvoid too much vitamin DWhile being vitamin D deficient is a problem; too much vitamin D leads to lot of problems as well. Excess of vitamin D may cause health problems such as dehydration, vomiting, kidney damage and kidney stones. Therefore, it is must to consume Vitamin D under supervision of healthcare professional.