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What are the 13 Essential Vitamins and their Functions?

February 24, 2024August 14, 2023 by The Daily Health

We have always heard that Vitamins are very essential nutrients in the functioning and development of our body cells. Vitamins play a major role in keeping our body healthy and strong enough. It defends our body to fight off illnesses by turning the food we eat into energy. Though, there are many different types of vitamins that are essential for our well-being. Here, In this blog we are going to cover What are the 13 Essential Vitamins and their Functions?

13 Essential Types of Vitamins With Their Functions:

There are mainly two types of Vitamins categorized on the basis of solubility.

Fat-Soluble Vitamins:

They are the Vitamin types that dissolve in body’s fat. They are stored in the body for longer period of time. Let’s explore and learn about the different Fat-Soluble Vitamins that are essential for our overall health and well-being.

1. Vitamin A:

Also called Retinol, is a Fat-soluble Vitamin. Vitamin A is essential for good Eye-vision, Skin Health, and immune system. Sources of Vitamin A may include orange, yellow fruits, leafy greens, carrots, etc.

2. Vitamin D:

Also Known as Calciferol, Our body can make it when our skin is exposed to sunlight. Vitamin D is crucial to make our bones and teeth Strong. Sunlight is the primary source of Vitamin D, While other sources may include mushrooms, fatty fish (Salmon, Mackerel, Sardines), eggs.

3. Vitamin E:

Also called as Tocopherol, Vitamin E act as a natural bodyguard for our cells. It helps our body from cells damage caused by harmful molecules called free Radicals. Additionally, it helps our body to defend from various diseases by making our immune system strong.

Various sources of Vitamin E may include Almonds, Peanuts, kiwi, Apricots, papaya, Broccoli, nuts, seeds, seed oils etc.

4. Vitamin K:

Also known as Phylloquinone, It works as Blood Clotting Agent. Vitamin K helps to stop the bleeding we get from cut and wounds.

Main sources of vitamin K includes, leafy greens, broccoli, soybeans, etc.

Water-Soluble Vitamins:

They are the types of Vitamins that dissolve in water. They are not stored for the longer period of time.

5. Vitamin B1:

Also called Thiamine, It works as a energy provider to our body cells. Vitamin B1 turns the we eat into energy.

Sources of Vitamin B1 includes, Whole grains, brown rice, potatoes, eggs, etc.

6. Vitamin B2:

Also known as Riboflavin, it is essential in the growth and development of our body cells.

Sources may include, Dairy products, bananas, green beans, green leafy vegetables, etc.

7. Vitamin B3:

Also called Niacin, It is a form of Vitamin B. Vitamin B3 is well known to boost the metabolism of our body cells.

Sources of Vitamin B3 are Meat, fish, eggs, cereals, fresh green vegetables, whole grains, etc.

8. Vitamin B5:

Also called Pantothenic Acid, It helps in managing stress levels in our body to maintain proper health.

Main Sources includes Meat, Broccoli, Avocados, etc.

9. Vitamin B6:

Also known as Pyridoxine, It is a form of vitamin B that helps to maintain the function of brain.

Sources of Vitamin B6 are Meat, Fish, Nuts, Green vegetables, bananas, etc.

10: Vitamin B7:

Also known as Biotin, It makes our nails and hair strong and healthy. Sources of Biotin are Raw egg yolk, peanuts, leafy greens, Cereals ,etc,.

11: Vitamin B9:

It is well known as Folates, or Folic acid. It helps in the building and development of new body cells.

Sources of Folic Acid are Leafy greens, pasta, bread, cereals, seeds, legumes, etc.

12. Vitamin B12:

It is known as Cyanocobalamin, Like other vitamin B it is helpful in the metabolism and the production of body cells.

Sources are Poultry, Meat, Eggs, Fish, Dairy products, etc.

13. Vitamin C:

Widely known as Ascorbic acid, It is the immune booster for our body. Vitamin C helps in fighting off diseases.

Sources of Vitamin C are citrus fruits such as lemon, orange, cruciferous vegetables, tomatoes, papayas, kiwifruit, etc.

Conclusion:

Thus, We can Vitamins are incredibly important nutrient that helps our body need in the development and functioning of body cells to keep us stay healthy and strong. These were the 13 Essential Vitamins along with their Functions.

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Valuable References: https://www.wikipedia.org/

Top 10 Foods Incredibly Highest in Calcium to Include in your Diet.

February 24, 2024July 22, 2023 by The Daily Health

Calcium is the important mineral that plays vital role in the development of the human body. It is known to keep our bones and teeth healthy and Strong. It also supports in various functions of the our body, Calcium aids in muscle function and nerve transmission and prevents Calcium Deficiency diseases like rickets, osteoporosis etc. Additionally, It is essential for the coagulation of blood. When there is injury, It helps in the formation of blood clots to prevent excessive bleeding. Here, In this blog we’ll explore Top 10 Foods Incredibly Highest in Calcium to Include in your Diet.

Top 10 Foods Incredibly Highest in Calcium to Include in your Diet.

Calcium is the one of the most abundant mineral in the human body, Not all the calcium in the diet can be easily absorbed from the gut. The calcium that is most easily absorbed is found mostly in dairy products (72%), vegetables (7%), grains (5%), legumes (4%), fruit (3%), protein (3%).

Here are Some foods Highest in Calcium to incorporate into your diet.

1. Dairy Products:

Dairy Products are well known for their excellent calcium content. Milk, yogurt and cheese are a great source of calcium. Try to incorporate low-fat dairy products if you are getting it daily.

2. Nuts and Seeds:

Various nuts such as Almonds, Cashews, Dates, Walnuts, etc., are the nuts that offer a healthy dose of Calcium. However, Seeds such as chia and sesame seeds are a good source of Calcium. Include nuts and seeds to your breakfast to boost your calcium amount in your Body.

3. Figs:

Dried or Fresh, Both Figs contain great amount of calcium in it. However, They are rich in other nutrient as well. Figs can be taken as sweet treat or can be added in Almonds or cashew smoothies. They help maintain overall health and well-being.

4. Leafy Greens:

Green leafy vegetables such as spinach, kale, Cabbage, Amaranth, mustard greens, Broccoli, etc., are a great source of Calcium. They are vegetables that are not only delicious, but, they are packed with various other essential nutrients.

5. Fortified Cereals:

These are breakfast cereals that are enriched with additional nutritional value in order to make them healthier. They are rich in Calcium as well as other essential nutrient. Start your day with Breakfast made of Fortified cereal.

6. Oranges:

Being known for their great vitamin C content, Oranges are also rich in Calcium. Enjoy a glass full of Tangy and delicious orange juice daily in your diet to get healthy benefits.

7. Legumes:

Chickpeas are a great source of Calcium, they provide a significant amount of Calcium in our body which helps in strong and healthy bones.

8. Fatty Fish:

Certain Fatty Fish such as Sardines and Salmon are enriched with Calcium and Omega- 3 Fatty acids. Be sure to add these fish in your diet to get benefits.

9. Fortified Plant Milks:

They are a great source of calcium for those who are lactose intolerant. Fortified plant milks are made from almonds and soy are great alternatives to dairy milk.

10. Tofu:

They are made from soybeans is a versatile and Calcium rich foods. You can use tofu in various ways.

Conclusion:

It is important to include these Top 10 Foods Incredibly Highest in Calcium in your Diet. In order to get numerous benefits. From supporting bone health to nerve transmission, calcium plays a vital role to keep our body healthy and strong enough. Click Here

9 Foods Highest in Minerals to Add in Your Diet for their Benefits.

February 24, 2024July 22, 2023 by The Daily Health

We all Know that for Maintaining health, A balanced and nutritious diet is essential for overall health and well being. And Minerals play very important role in the functioning of the human body. It plays a crucial role in maintaining Bone Health, Nerves and muscles functioning, immune functioning. In this blog we’ll explore 9 Foods Highest in Minerals to Add in Your Diet.

9 Foods Rich in Minerals:

1. Almonds:

Minerals rich foods are Essential to make our immune system, Almonds are known for a good source of various Minerals like Iron, Calcium, Magnesium and potassium. It helps in energy production, muscles function and bone health.

Make sure to add Almonds to your snack times as it keeps your stomach full.

2. Lentils:

They are packed with various Mineral (Nutrient) such as iron, magnesium, potassium, etc., They also help with the bone and nerve functioning. Having Lentils in your diet can help you get strong immune system.

3. Spinach:

Green leafy vegetable like spinach, It is not only delicious, but also has numerous health benefits for human body. Spinach is packed with iron, magnesium, calcium, and potassium that helps in proper blood circulation, muscle building and keeps your bones strong enough.

4. Salmon:

Fatty fish like Salmon contains selenium as well as calcium that protects body cells from damage and it also helps with bone and muscle health.

5. Milk and Yogurt:

Dairy products like milk and yogurt always known for highest calcium content, As calcium is essential in the development of bones as well as in the functioning of muscles and nervous system. They also contain other minerals like magnesium and Potassium.

6. Broccoli:

Various Cruciferous vegetables such as cauliflower, cabbage, along with broccoli contains high amount of calcium, magnesium and potassium that help with a number of benefits to the body such as for bones, muscles and immune system.

7. Dark Chocolate:

This chocolate is a healthy as well as a delicious option for people who want enough minerals such as iron, magnesium, copper and manganese. Consuming adequate amount of dark chocolate can help you with various health benefits.

8. Flaxseed:

The use of Flaxseed is getting increasingly popular among people because of the numerous health benefits. It is rich in essential minerals like iron, calcium, magnesium, and phosphorus. It supports bone and muscle health, including the nervous system.

It also contributes to heart health and weight management.

9. Black Beans:

They are the legume that is packed with essential nutrient like iron to support oxygen transport in the body, magnesium for nerve function and potassium for the heart. Black beans are beneficial in numerous ways for overall health and well-being.

Conclusion:

These were 9 Foods Highest in Minerals to Add to Your Diet to get their Benefits and also make sure to consume 8-10 glasses of mineral water throughout the day to get minerals.

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Benefits of Protein Rich Foods: Top 10 Sources Of Protein For Vegetarians

February 24, 2024July 11, 2023 by The Daily Health

We all know that Protein is an important macronutrient that play essential role in the Functioning of Human Body. Foods rich in Protein offers numerous benefits for overall health and well-being. Today in this latest blog we will explore the Benefits of Protein Rich Foods and its 10 Sources for vegetarians. But, before we move ahead further in this blog Let’s know Why Is Protein Important?

Protein is important for various reasons as it supports weight management. Additionally, it regulates sugar levels, maintains bone health and helps immune system to function properly and many more. Click Here.

What Are The Health Benefits of Protein Rich Foods?

Helps Muscles Growth: Protein is one of the vital macronutrient that helps in the growth of body muscles. Consuming adequate amounts of protein supports in the growth and repairing of body muscles.
Helps Weight Management: Protein-rich foods are more often helps in the Weight Management. Including it in your meals can keep your stomach full for longer and also help in controlling appetite. It also reduces cravings that potentially helps in weight loss.
Energy Production: While Carbohydrates are known as the primary source of Energy but protein can also be used as an energy source when carbohydrate levels got low. You can use protein bars for instant energy.
Bone Health: Protein is a crucial nutrient that plays important role in the development of bones and it also helps in making bones stronger. Adequate amount of protein intake along with calcium and vitamin D helps in supporting healthy bones.
Immune Function: A diet rich in protein helps the immune system to function. Protein rich diet helps in the production of antibodies and immune cells that primarily helps to fight against various diseases to defend the body.

Top 10 Sources Of Protein For Vegetarians:

1. Soya Milk:

Soy milk is a plant-based alternative to dairy milk that is made from soybeans. It is known for its high protein content as compared to other plant-based milk alternatives. A cup of unsweetened soy milk provides, On an average 7-9 grams of protein which is comparable to cow’s milk.

2. Lentils:

Lentils are a great source of plant-based source of protein and an outstanding choice for Vegetarians. Lentils provide about 18-20 grams of protein per 1 cup.

3. Cheese:

Cheese is a good source of protein and a healthy option for vegetarians. There are different types of cheese and their approx protein:

Cheddar Cheese: Provides around 7 grams of protein.
Mozzarella Cheese: Provides around 6 grams of protein.
Cottage Cheese: Provides 14 grams of protein.
Swiss Cheese: Approximately 8 grams of protein.
Parmesan Cheese: About 10 grams of protein.
Paneer Cheese: Contains approximately 7 grams of protein.

4. Green Peas:

Green peas are also a good source of protein, and it is another great choice for vegetarian. It is delicious as well as healthy with Around 5-7 grams of protein per 1 Cup. This amount can vary depending on the preparation method.

5. Peanuts:

Peanuts are a great source of plant-based protein. It is a delicious and affordable nut which can be eaten in the place dry fruits such as cashew and almond. It contains about 7-8 grams of protein.

6. Chickpea:

Those who are vegetarian and looking for an excellent source of protein chickpeas are a great option. It is a type of legume that contains a significant amount of protein of around 15 grams per 1 cup.

7. Chia Seeds:

Chia Seeds are getting increasingly worldwide popular for its protein content as it contains about 14-17 grams of protein per 100 grams. Although they are not that much higher in protein content.

8. Almonds:

Almonds are nutritious plant-based source of protein, they are not only the source of protein, but also provides a range of other nutrients such as vitamin E, fiber, and important minerals.

9. Black Beans:

Another plant-based alternative packed with protein and fiber, it can be a healthy and delicious option for Vegetarians.

10: Quinoa:

It is the complete protein grains that contain all important amino acids again better as well as healthier options for vegetarians.

These were some of the examples of Plant-Based Protein Rich Foods for Vegetarians. Make sure to ensure a wide range of essential Amino acids for overall health and wellness.

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10 Healthy And Nutritious Carbohydrates Rich Foods.

February 24, 2024July 6, 2023 by The Daily Health

Carbohydrates are vital nutrients that play important role in the body. It provides macronutrients and energy to our body for overall health and well-being. Choosing a Healthy option for food that are rich in Carbohydrates as well as nutritious is quite difficult. In this latest blog today we will discuss 10 Healthy And Nutritious Carbohydrates Rich Foods that you can include in your daily meals.

10 Healthy And Nutritious Carbohydrates Rich Foods to add to your diet

1. Brown Rice:

Brown Rice is a healthy and nutritious whole grain that is rich in Carbohydrates. Although, if we compare it with white rice it may not taste that good, but it provides lots of healthy benefits to your body. Additionally, It provides a good source of fiber, vitamins, and minerals.

2. Oats:

Oats are getting increasingly popular among people nowadays as the best option for breakfast. They are an excellent source of soluble fiber, which helps in digestion and helps in maintaining healthy cholesterol levels. Starting your day with a bowl full of Oats with fruits and nuts will be a healthier option.

3. Sweet Potatoes:

Sweet Potatoes are a not only delicious, but it has a numerous health benefits. Sweet potatoes are a great source of dietary fiber, vitamins and minerals. Enjoying roasted sweet potatoes as a side dish keeps your hunger away and nutritious too.

4. Whole Wheat Bread:

Whole wheat bread is another good source of carbohydrates. Swap out white bread with whole wheat bread, it contains more fiber and nutrients compared to that of white bread.

It can be taken as sandwich full of vegetables or pairing it with almonds or peanut butter spreads could be the best option.

5. Bananas:

Bananas are a delicious and a rich source of carbohydrates. They are also rich in potassium, calcium and dietary fiber. Bananas can be taken directly or you can have it in different varieties of recipes. At least add one sliced banana with other fruits and nuts to your morning breakfast or have a banana smoothie in your snack.

6. Lentils:

Lentils are a legume with numerous healthy nutrients such as carbohydrates, fiber, and protein. They are also a great source of irons. Incorporate lentil soups or salads for health benefits.

7. Chickpeas:

Chickpeas are a great source of carbohydrates. They are legumes that provide a good amount of macronutrients such as carbohydrates, protein and dietary fiber.

Including chickpeas to your diet can provide sustained energy throughout the day. It is a versatile legume that can be used in a variety of dishes, such as curry, soups, salads etc. It is a great source of healthy fats and a range of vitamins and minerals which are vital for overall health and well-being.

8. Corns:

Corns are not only delicious, but provides numerous benefits for our health. Corns are indeed a good source of carbohydrates, it is a vegetable that is full of starch and provides a good amount of energy in the form of carbohydrates.

Due to their versatility It can be used in a variety of forms. Corns, also offers other nutritional benefits such as vitamin C, B and minerals like manganese and phosphorus including dietary fiber.

9. Figs:

Figs are the delicious edible fruit that contains a moderate amount of carbohydrates, they are known for their unique texture and sweet taste. However, Figs are not considered a high- carbohydrate fruit compared to others but still they provide various vitamins and minerals and are also a great source of dietary fiber.

10. Oranges:

Oranges are a delicious fruit, but are refreshing and a great source of carbohydrates. Although oranges are known for high source of Vitamin C and dietary fiber. Oranges are also good for Hair and skin, Enjoying oranges as a juice and smoothies can be the best option.

How to make your Immune System strong? 7 methods that really works!

February 24, 2024June 24, 2023 by The Daily Health

Boosting your immunity involves adopting a healthy lifestyle changes and implementing certain practices. But, How to make your Immune System strong? Let’s explore 7 proven methods to make immune system strong. Before we start, it is essential for us to know first about the immune system and how it helps us fight diseases.

What is the Immune System? The immune system is a network of biological processes that protects an organism from harmful pathogens, such as bacteria, viruses, parasites, and fungi as well as cancerous cells. The primary function of the immune system is to recognize and eliminate these foreign substances and protects the body from infection and diseases.

How to make your Immune system strong?

Having a strong immune system is crucial for maintaining overall health because it reduces the risk of various illnesses. Here are 7 ways to make your immune system super-strong.

1. Eating a Healthy and Balanced diet:

We had already talked about the benefits of a balanced diet earlier. A balanced diet is always effective in every aspect of human life, it is very important to know the significance of a balanced diet.

Consuming a variety of fresh fruits, vegetables, whole grains, lean proteins and good fats can provide essential vitamins and minerals. These foods also provide antioxidants that help to function our immune system.

2. Staying Hydrated:

Water plays very important role in the functioning of the immune system. Drinking an adequate amount of water throughout the day can make your body always hydrated and helps in the proper functioning of the immune system.

3. Get regular exercise:

Engage the body exercising for at least 30 minutes a day. Exercise helps improve blood circulation, reduce stress levels and enhances the immune system activity.

4. Get enough sleep:

Make sure to always aim for 7-8 hours of quality sleep each night. Sufficient amount of sleep, supports the functioning of the immune system and also helps our body to recover from diseases.

5. Managing Stress levels:

Stress is always known to destroy your body, as chronic stress weakens the immune system. Always practice to do stress reduction techniques such as meditation, deep breathing exercises, yoga or engaging in different types of activities can help you manage stress levels to strengthen the immune system.

6. Avoid Smoking and Excessive Alcohol:

Smoking and excessive amount of alcohol consumption can destroy the functioning of the immune system. Always remember that smoking and drinking really damages your body in various manners. Quit smoking and limit alcohol intake to strengthen your immune system.

7. Vaccinations:

Always keep yourself up to date with recommended vaccinations to protect against common infectious diseases. Vaccinations help to build immunity in our body to fight against various pathogens, viruses and bacteria.

These were some practices to be followed consistently as a part of a lifestyle to supercharge your immune system. Additionally, consult with a healthcare professionals for personal advice to make your immune system strong.

What is Typhoid fever? Their Symptoms, causes and Preventions

February 24, 2024June 19, 2023 by The Daily Health

What is Typhoid fever?

Typhoid fever, commonly known as typhoid is a disease caused by the bacteria called Salmonella serotype Typhi. It is mainly spread by eating or drinking contaminated food or water. Those who have not been exposed to pathogens and undigested contaminated drinking water or food are most of the risk of developing symptoms. This disease mainly occurs in human beings, not in the animals. Let’s discuss the symptoms, causes and prevention of Typhoid.

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Symptoms:

Symptoms vary from mild to severe and usually begin and lasts up to six to 30 Days. It often starts with a high fever for several days accompanied by weakness, abdominal pain, constipation, headaches, and mild vomiting. Some people develop a skin rash with spots. One may also get affected by Diarrhea.

Causes:

Contaminated Food and Water: Typhoid is usually spread through the indigestion of food or water contaminated by the feces or urine of an infected person
Carriers: Typhoid is caused by the bacterium called Salmonella Serotype, Some individuals who have recovered from typhoid can become carriers of the bacteria, only Humans are the only carriers of the bacterium not any animal.
Poor Sanitation: Lack of access to clean water and proper sanitation facilities may increase the risk of typhoid transmission.

Prevention:

Sanitation and hygiene are important to prevent typhoid. It can spread only in environments where human feces can come into contact with food or drinking water. Careful food preparation and washing of hands are crucial to prevent typhoid. However, there are several other prevention that one may follow.

Vaccination: To decrease the rates of typhoid fever in developing countries, the World Health Organization (WHO) promoted the use of a vaccine in the year 1999. Vaccination has proven effective at controlling the risk of typhoid.
Clean Water: Drinking clean and purified water play a very important role in preventing from the risk of typhoid always avoid consuming ice or beverages prepared with contaminated water.
Clean and hygienic Food: Consuming clean and hygienic food that is cooked thoroughly, avoiding street food and raw fruits and vegetables unless they have been washed with safe water or peeled may also help in preventing typhoid.
Sanitation: Use of proper sanitation facilities and promoting hygiene practices in communities to reduce the risk of contamination
Hand Hygiene: Washing your hand thoroughly with soap or clean water before eating and after using toilets may work as a better preventive measure that an individual may include surely.
Avoiding close Contact: Limiting contact with a person who known or suspected to have typhoid until they have completed their treatment.

Moreover, Travelling with precautions and following travel advisories and consulting a healthcare professional for a treatment and further guidance on typhoid fever may help in reducing the risk of Typhoid fever.

Top Food Sources of Vitamin D that boosts your levels Naturally

February 24, 2024June 3, 2023 by The Daily Health

the 13 essential vitamins and their functions

Top Food Sources of Vitamin D that boosts your levels Naturally

Vitamin D is a crucial nutrient that plays way too important role in our body system. It helps to keep our body healthy by keeping our bones strong, supports immune system, and even boosts your mood. We had discussed earlier about the importance of Vitamin D. Today in this article we will explore some Food Sources of Vitamin D that boosts your levels Naturally.

No doubt Sunlight is a great source of Vitamin D, but still there are certain food that can naturally increase your Vitamin D levels.

Let’s explore some of them.

Food sources of Vitamin D

1. Fatty Fish:

Fatty fish is known for highest oil content with numerous health benefits. There are certain fish like salmon, Mackerel, Sardines, that are filled up with vitamin D. They are known as excellent sources of vitamin D, Having only a small serving of cooked salmon can provide a great amount of Vitamin D to your body.

2. Cod Liver Oil:

Cod liver oil is a dietary supplement derived from liver of cod fish (Gadidae). It contains the omega-3 fatty acids and vitamin A. Cod liver Oil is an excellent sources of vitamin D. A small teaspoon of cod liver oil can give you more enough vitamin D for a whole day, but always remember overdose of anything can always cause serious complications.

3. Fortified Dairy Products:

Fortified dairy products are dairy products that are enriched with some additional nutrient such as vitamin and minerals that basically provide more nutritional value to the product that keeps you healthy some dairy products such as milk, soy milk, and almond Milk are more often fortified with vitamin D to make them even more healthy.

Yogurt and cheese are also fortified with several vitamins like vitamin A and vitamin D, so always remember to choose fortified dairy products.

4. Eggs:

Eggs have always been known for vitamin D. Egg yolks are the main source of vitamin D, it also rich in taste, one can cook eggs in various recipes always make sure to eat whole eggs because having one whole egg can provide you around 40-50 units of vitamins D. Adding eggs to your meals can give you good amount of vitamin D.

5. Mushrooms:

Mushrooms, are not only flavorful vegetable, but it also has a lot of nutritional value. They are low in calories but high in vitamins and minerals. Mushrooms have a great quality of their ability of synthesizing vitamin D when exposed to sunlight, Eating a handful of mushrooms can provide you an excellent amount of vitamin D.

Conclusion:

Remember, Sunlight is a great source of vitamin D, but there are certain foods like fatty fishes, cod liver oil, fortified dairy products, eggs and mushrooms contain good amount of vitamin D. These foods not only gives you outstanding taste, but also provide you with an excellent amount of Vitamin D.

The Importance of Vitamin D: Sources, Deficiency, and Health Impact

February 24, 2024May 27, 2023 by The Daily Health

Vitamin D is a vital nutrient that plays a very crucial role in human life, it maintains overall health and well-being. It is primarily known to keep bones and teeth healthy, it has many other important roles in functioning the body. Today here, in this article we’ll discuss The Importance of Vitamin D, its Sources, Deficiency, and Health Impact.

Importance of Vitamin D:

For Healthy Bones: Vitamin D is very essential in the absorption of calcium and phosphorus, which are very crucial for the development and maintenance of healthy and strong bones. It helps in regulating the levels of calcium in our body, prompting proper mineralization and reduces the risk of rickets in children and osteoporosis in adults.
For Muscles Function: Vitamin D is very important in muscles functioning, It helps in strengthening muscles that reduces the risk of falling in adults.
For Immune system: Vitamin D is important for a well-functioning of the body, Adequate amount of vitamin D levels plays a role in modulation of immune response, reducing the risk infections and other diseases.
For Overall Health: Researchers have mentioned that Vitamin D may have a great impact on various aspects of health, including bone health, cardiovascular health, brain functioning, and cancer prevention.

Sources of Vitamin D:

Sunlight: No doubt Sunlight is the primary source of Vitamin D, When our skin is exposed to the sunlight, it produces vitamin D naturally. However the ability to produce vitamin d depends on various circumstances, i.e., time of the day, location, skin pigmentation etc. So if you are really serious to get enough vitamin D you must expose your skin to the direct sunlight early in the morning and in the evening time.
Diet: There are few amount of foods that are rich natural sources of vitamin D, you can obtain it through dietary sources, some rich sources of vitamin d include fatty fish (Salmon, Mackerel & sardines), some fortified dairy products such as milk, yogurt, and cheese are also good sources of vitamin d. Egg yolks are also good sources.
Supplements: If in case where sunlight and diet both seem insufficient you must take a help from supplements, but under guidance of health care professionals to meet body requirements.

Deficiency:

A diet with insufficient vitamin D in addition to inadequate sun exposure causes vitamin D deficiency. An estimated one billion adults worldwide are either vitamin D insufficient or deficient, including developing countries in Europe.

Severe vitamin D deficiency in children causes a softening and weakening of growing bones, and a condition called Rickets. Vitamin D deficiency found worldwide in the elderly and remains common in children. Deficiency results in impaired bone mineralization and bone damage which leads to bone-softening diseases, including rickets in children and osteomalacia in adults. Darker skinned people have been shown to have low vitamin D levels, they are less efficient at making vitamin D because of melanin present in their skin because it acts as natural protection from sun exposure.

Health Impact of Vitamin D Deficiency:

Impaired Bone health: Vitamin D is essential for the absorption and utilization of calcium and phosphorus, which are crucial for maintaining healthy and strong bones, low vitamin D levels can lead to decrease in calcium absorption, resulting in weakened bones and an increased risk of conditions like rickets in children and osteoporosis in adults.
Muscles Weakness: Vitamin D deficiency leads to weakened muscles, and muscle pain and an increased risk of falls in older adults. Adequate vitamin D levels are necessary for optimal muscle function.
Increased disease risk: It has found in research suggests that vitamin D plays a role in reducing risk of various diseases. Whereas low vitamin D have been associated with an increased risk of certain cancers, cardiovascular disease, autoimmune disorders, infectious diseases and mental health conditions.

Conclusion:

Vitamin D is an essential nutrient that plays an important role in maintaining our health and well-being. While sunlight is the primary source, moreover a diet rich in vitamin D and supplements may also help in gaining vitamin D levels.

Types of Back pain: Symptoms, Cause & Treatment

February 24, 2024May 7, 2023 by The Daily Health

Are you too suffering from Back pain? Back pain is the most common problem that affects million of people all over the world. Today, in this blog we will discuss Types of Back pain, symptoms, cause & treatment. But, before we move ahead in this article we’ll first discuss about back pain.

Back pain is pain or discomfort felt in the back, it is one of the common problem among adults and old age people approximately nine out of ten adults experience it at some points in their lives, and five of ten working adults experience back pain each year. It can be caused by a wide range of factors and it is also affecting the quality of human life and by making it difficult to perform daily tasks. Let’s discuss what are the Types of Back pain, symptoms, cause & Treatment.

Types of Back Pain

Types of Back pain, there are many different types of Back pain, including acute and chronic pain.

1. Acute back pain

This type of back pain is more common and it lasts for a short period, usually less than six weeks, It is caused by a strain or injury to the back muscles, ligaments, and joints.

2. Chronic back pain

This type of back pain usually lasts for more than three months and it can be caused by health complications such as arthritis, herniated disc or spinal stenosis.

3. Lower Back pain

Lower back pain usually known as sciatica, it is a type of back pain that radiates down the sciatic nerve, which runs from the lower back to the legs. It is caused by a herniated disc or bone spur pressing on the nerve.

4. Scoliosis

Scoliosis is a curvature of the spine that can cause back pain, especially in more severe cases.

Symptoms of Back pain

Dull or sharp ache in the back that may worsen with movement
Stiffness in the back that make it difficult in moving.
Numbness or piercing pain in the back and legs.
Weakness in the legs or difficulty in walking.

Causes of Back pain

There are many causes of back pain, including blood vessels, internal organs, infections, mechanical and autoimmune causes.

Poor Posture: Poor posture, such as slouching while sitting or standing, can put pressure on the muscles and ligaments in the back, leading to pain.
Muscles Strain: Lifting heavy weights or sudden movements can cause strain in the muscles that also leads to pain.
Injury: An injury to the back, such as by falling or car accident, can cause back pain.
Herniated Disc: A Herniated disc occurs when the cushion between the vertebrae in the spine slips out of place, causing pressure on the nerve in the back and leads to pain.
Arthritis: Arthritis is a condition that causes inflammation of the joints and can affect the joints in the back and leads to pain.

Treatments of Back pain

Treatment of back pain can vary, depending on the causes and severity of the pain. Here are some of them,

Physical therapy: Physical therapy can be beneficial in treating back pain by strengthening the muscles and improving flexibility. This can lead to reduce the risk of future injuries and alleviate pain.
Medications: Medications such as ibuprofen, and naproxen can provide temporary relief from mild to moderate back pain.
Chiropractic care: Chiropractic care involves spinal manipulation which can help alleviate back pain. This treatment is generally safe, but it is important to choose a licensed chiropractor.
Surgery: Surgery may be necessary in cases of severe back pain caused by conditions such as a herniated disc or spinal stenosis. However, surgery should only be considered if it is necessary.
Lifestyle changes: Making lifestyle changes such as maintaining a healthy weight, engaging in regular exercises and practicing good posture can help in reducing the risk of back pain.

Conclusion

Types of Back pain, symptoms, cause & Treatment. Back pain is a common problem that can be caused by various factors. The treatment of back pain depends on underlying conditions and severity of the pain. If you are experiencing back pain, it is important to consult a healthcare professional to determine the best treatment of back pain.