Chromium is a constitutional trace mineral that can augment insulin sensitivity and improve protein, carbohydrate, and lipid metabolism. It is a metallic element that people require in very small quantities. There is constrained information about the exact amount of chromium required, and what it does, as studies have so far given conflicting results. The latest results suggest that chromium picolinate nutritional supplements may have benefits for some people, but experts recommend a nourishing diet, rather than supplements, as the best source of chromium.

Adequate Intake

The Adequate Intake (AI) of chromium for children of ages 9 years and above ranges from 21 to 25 mcg per day for females and 25 to 35 mcg per day for males.

For infants and children, the recommended dosage is:

• Up to 6 months of age: 0.2 mcg per day
• From 7 to 12 months of age: 5.5 mcg per day
• From 1 to 3 years of age: 11 mcg per day
• From 4 to 8 years of age: 15 mcg per day

There is no exact measure of chromium nutritional status, but chromium deficiency in humans is very rare.

Foods high in chromium

Some of the good sources of chromium are broccoli, liver, and brewer’s yeast. Potatoes, sweet potato, whole edible grains, all seafood, and meats also contain chromium.

The following are the best sources:

• Broccoli: 1 cup consists 22 mcg
• Grape juice: 1 cup consists of 8 mcg
• Turkey breast: 3 ounces consists 2 mcg
• English muffin: one whole wheat muffin consists of 4 mcg
• Potatoes, mashed: 1 cup consists of 3 mcg
• Green beans: 1 cup consists of 2 mcg
• Red wine: 5 ounces consists between 1 and 13 mcg

Deficiency

Exactly how chromium is beneficial for the body remains unclear, and reports of deficiency in humans are very rare. Potentially, a deficiency could concern some health problems.

These may include:

• Impaired glucose tolerance in cells, leading to reduced control of blood sugar in people with diabetes mellitus. 
• Less effective in controlling cholesterol, resulting in a higher chance of narrowing of arteries and heart diseases.

However, there are not much researches and evidence to confirm either the advantages of chromium or what harms a deficiency might lead to.

Drug interaction

• Supplements are like prescribed medications. They can interact with other substances, and too much can be damaging.
• Chromium picolinate interferes with the absorption of thyroid medicines like thyronorm.
•  Thyroid medicines must be taken at least 3 to 4 hours before or after any chromium supplement.
• Supplemental chromium can interact with medications like antacids, beta-blockers, insulin corticosteroids, H2 blockers, proton pump inhibitors, nicotinic acid, non-steroidal anti-inflammatory drugs (NSAIDs), and prostaglandin inhibitors.
• People who are taking any of these drugs and those with diabetes should consult their doctor before taking chromium supplements, as these could alter the action of their regular medications.
• Chromium supplements should not be consumed during pregnancy or while breastfeeding, and they should not be given to children as well.

Cautions about supplements

• The total diet is the most crucial factor in controlling disease and achieving good health.
• Studies repeatedly show that segregating nutrients in supplement form will not provide similar health benefits as consuming the nutrient from whole fresh food.
• It is not an individual nutrient that makes certain foods a crucial part of our diet, but how nutrients function together.
• Chromium deficiency is exceptional, and studies have not yet confirmed the advantages of taking supplements, so it is good to obtain chromium through food.
• There have been no reported cases of chromium poisoning or toxicity due to food intake, so the maximum intake level has not been fixed.
• However, large doses of chromium in supplement form can lead to stomach ailments, low blood sugar, and kidney or liver damage.
• It is always safer to get an adequate amount of nutrients from food sources and to discuss any use of supplements with a physician.

Calcium is very important for our body, especially for the strength of bones, muscles and teeth. For this, there are some enzymes and hormones in the body, for which calcium is also very important for development. This is necessary for a person of all ages, whether it is a child, old or young. Especially for women, calcium is very important because after a time calcium deficiency starts in the body of women. Calcium begins to decrease in women’s body after periods, delivery time and breast feeding. Today we will tell you about such foods which are rich in calcium and the intake of which will reduce the deficiency of calcium.

The Nutritionist poem states that “Girls have to go through many natural processes like periods, pregnancy, breastfeeding and menopause.” In such a situation, they need a good diet and more calcium. After menopause, the calcium in the body of the ladies starts decreasing. But the dilemma is that even today in our society girls are given less diet than boys.

The Nutritionist poem also says that “a lot of our bones are made up of calcium phosphate.” This is why calcium is the most important nutrient for the health of our bones. Women need more calcium than men, as they are more prone to Bones problems with age.

Milk and its products

Calcium rich milk

The best source of calcium is considered. That is why it is said that one should drink milk daily. A glass of milk contains about 300 grams of calcium. Lack of milk causes a deficiency of calcium in the body. Calcium deficiency is the reason for the break or fall of teeth, weakening of bones. Milk products such as cheese and yogurt are also rich in calcium, so include them regularly in your diet. Curd not only provides calcium, but it also protects our body from infection.

Fig

Figs are also considered a good source of calcium. With its regular intake, diseases related to bones not only run away, but also it develops bones. Actually, fig also contains phosphorus and this element develops bones. Eating 1 cup of figs gives the body about 240 milligrams of calcium. Apart from this, it is also found in fiber, vitamin K and potassium. Constipation, digestion related problems are also overcome by eating figs on an empty stomach daily.

Vitamin-K in Tomato

Tomatoes contain vitamin-K and are also a good source of calcium. So include tomatoes in your diet daily. Tomato makes bones strong as well as fulfills calcium deficiency in the body.

Brokley

Brokli..It is a vegetable that should be eaten by everyone from children to the elderly and women-men because if there is maximum calcium in any food after milk and soybeans, then it is broccoli. in this

Apart from calcium, vitamin-A is also present in the form of zinc, phosphorus, dietary fiber, vitamin B6, vitamin-E, magnesium chlorine, vitamin B-1 and carotene.

Cheese is also rich in calcium, so eat it daily, but keep in mind that its quantity is limited otherwise fat can increase. For information, let us know that all kinds of things are full of calcium, so you can eat that form of whatever you want.

Sesame and ragi

Sesame also contains calcium. Consuming 1 teaspoon of milk mixed with 1 glass of milk daily helps to reduce calcium deficiency. Apart from this, calcium is also found in plenty in ragi. This prevents bones from becoming weaker.

Almond

Almonds are a rich source of calcium. Almond not only sharpens the mind but also makes bones and teeth strong and keeps the muscles healthy. It also contains other nutritional elements. Drink almonds daily in a glass of milk to complete calcium deficiency. Or eat 5 almonds daily.

Spinach

Spinach also contains a lot of calcium. 100 grams of spinach contains 99 milligrams of calcium. To keep the body healthy, eat spinach at least 3 times a week. Consuming green vegetables will not only strengthen bones and develop them, but you will also be able to protect yourself from serious diseases like cancer.

Uses of calcium

Bone growth

Calcium helps prevent osteoporosis. Calcium is the most important nutrient for the development of strong bones, especially for children and young adults. Calcium absorption and growth of bones occur at their peak by the age of 20, and gradually decrease thereafter. Adequate intake of calcium and vitamin D helps in increasing bone mass in growing children and young adults.

Kidney stone

Some people believe that calcium causes kidney stones, but this is a myth. Research has proved that calcium intake prevents highly painful kidney stones that damage the body’s lining.

Blood pressure control

Regularly taking natural sources and supplements of calcium can control and reduce blood pressure. That is, calcium is also useful in correcting blood pressure.

PMS

Research related to PMS suggests that calcium triggers PAS by negatively affecting estrogen and progesterone due to low levels of calcium and vitamin D. Therefore, doctors recommend taking 1000 mg calcium and 1000 to 2000 vitamin D daily in case of PMS.

Chronic disease

Calcium plays a very serious role in fighting against chronic diseases. Consuming calcium can reduce the risk of chronic diseases.

Banana contains a lot of calcium, but which time to eat it…

PH level balance for alkaline

Process sugar, soda, and junk food make the body very acidic on the pH scale. These can cause kidney stones and hypotension. Calcium can prevent this problem and make the body less acidic.

Cardiovascular disease

Adequate calcium intake can reduce the risk of cardiovascular diseases and high blood pressure. Heart and blood vessels are connected to our nervous system. Calcium deficiency can cause heart problems and high blood pressure.

Healthy smile

Calcium is an important element for healthy jaw bones and keeps teeth in place. However, calcium requires phosphorus for maximum benefit of bone strengthening. Children’s teeth require proper calcium and phosphorus to form a rigid structure in development. Calcium gives a healthy jaw bone and protects against any tooth breakdown. Bacteria and tartar do not grow easily under good oral health conditions.

Weight loss

Calcium helps to increase metabolism speed. Calcium prevents weight gain because it burns fat and stores fat in small amounts.

Some important tips for taking calcium

• Avoid calcium supplements as this may adversely affect your health.
• Consult your doctor before taking any supplement.
• Calcium deficiency can cause cramps, joint pain, increased heartbeat, increased cholesterol levels, insomnia, poor growth, excessive irritability, brittle nails, eczema, swelling or tingling.
• Pregnant women should include a good amount of calcium in their diet.
• Calcium must be obtained from natural sources.

Sources of calcium

Major sources of calcium include milk, cheese, yogurt and eggs. In addition, fruits and vegetables contain a significant amount of calcium. Calcium in fruits such as; Calcium is found in guava, sitaphal, pomegranate, grapes, bananas, melon, berries, mangoes, oranges, pineapple papaya, litchi, apples and mulberry. While calcium in vegetables such as; Calcium is found in beetroot, lemon, spinach, bathua, brinjal, tinda, turai, garlic, carrots, okra, tomatoes, mint, coriander, bitter gourd cucumber, arabic, radish and cabbage. Not only this, take dry fruits like almonds, pistachios, dry grapes, dates, dry fruits and grains like moog, moth, gram, rajma, soybean, etc.

What is phosphorus?

Phosphorus is a type of mineral, which is found in various foods. At the same time, according to experts, in general, phosphorus is produced automatically in every person equal to one percent of their body weight. This nutrient has been considered very important from health perspective. This is because this nutrient plays an important role in controlling the use of body fat and carbohydrates, building proteins for body development and keeping cells and tissues healthy. In addition, it also helps in the production of adenosine triphosphate (ATP, an energy-giving compound for cells) in the body. In this way phosphorus also helps in maintaining energy in the body.

According to experts, phosphorus is present in human body mainly in bone, teeth, DNA (deoxyribonucleic acid) and RNA (ribonucleic acid). At the same time, it is also reported that about 85 percent of the total amount of phosphorus present in the human body is found in teeth and bones. At the same time, 15 percent of the total amount of phosphorus present in the body is present in the blood and soft tissues.

After knowing what phosphorus is, we will now try to understand the benefits of health related phosphorus in the next part.

Health Benefits of Phosphorus

Here we will try to understand the advantages of phosphorus in detail. In this way we will be able to better understand the usefulness of phosphorus for human body.

1. Helpful in building bones and teeth

By the way, everyone will be well aware that calcium is considered to be an important nutrient in strengthening bones and teeth. But, along with calcium, phosphorus also plays an important role in building bone and teeth and keeping them strong. This is clearly accepted in a research by the National Center for Biotechnology Information. Research has also assumed that about 85 percent of the phosphorus present in the body is found only in bone and teeth.

Along with this, it is also important to know that phosphorus is useful for bone and teeth as long as it is balanced in the body and its ratio with calcium is equal. Actually, not only is it lacking, but overdose can also cause bone and toothache and weakness.

2. Improve Kidney Performance

Phosphorus is also considered useful for kidney function. According to experts, together with vitamin B, helps in running the kidney’s functioning smoothly. At the same time, it also depends on how much phosphorus is being absorbed by the body and how much is being ejected through urine. At the same time, the presence of phosphorus in the body in excess can also cause kidney related problems.

3. Keeps muscles constricted

Phosphorus is also considered very much in the matter of contracting muscles and strengthening them. According to experts it helps in this work together with vitamin B. At the same time, the article has already mentioned that it also helps in the production of adenosine triphosphate (ATP, an energy-giving compound for cells) in the body. In this way phosphorus can also help maintain energy in the body. In such a situation, it would not be wrong to say that apart from strengthening the muscles, it can also be helpful in conserving energy in the body. For this reason, the presence of phosphorus in the body does not allow to experience fatigue quickly.

4. Keeps the heart beating.

The benefits of phosphorus include controlling heartbeat. According to experts, phosphorus in the presence of vitamin B can also be helpful in maintaining the normal heart rate. On this basis, it can be assumed that heart rate can be balanced by incorporating phosphorus-rich foods in the diet. At the same time, due to the excess of phosphorus-rich foods, there can also be a risk of heart failure. For this reason, phosphorus-rich foods should be consumed in balanced amounts.

5. Useful for the brain

Phosphorus has also been considered very useful for the brain. The advantages of phosphorus combined with vitamin-B also include improvements in the ability to transmit nervous system signals. In addition, a research by Frontiers in Aging Neuroscience has also found it beneficial in Alzheimer’s (amnesia). In addition, phosphorus is also required for the metabolic process of the brain. Given these facts, phosphorus-rich food can also be considered useful for the brain.

6. Helps in making ATP

ATP, i.e. adenosine triphosphate, is a compound that helps to conserve energy in the body. According to experts, phosphorus helps in the formation of these compounds and plays an important role in maintaining energy in the body.

7. Useful for digestion

Phosphorus has also been considered very useful for promoting digestive health and relieving indigestion problems. This is confirmed by a research related to phosphorus. Research suggests that the intake of phosphorus-rich foods promotes digestive juices as well as the short chain of fatty a

8. Aids in reducing fat

Phosphorus can also prove to be very helpful in reducing fat. This has been clearly stated in a research conducted by Nutrition and Diabetes. Research found that continuous use of phosphorus supplements for 12 weeks led to a decrease in hunger and overall body weight with a decrease in appetite (10). On this basis, it would not be wrong to say that phosphorus-rich foods can also play an important role in reducing weight.

9. Aids in the production of protein

Phosphorus also plays an important role in the production of proteins. This has been clearly considered in a research by Frontiers in Plant Science. Research suggests that phosphorus is a key element of RNA, the ribonucleoacid, which cannot be replaced by any other element. At the same time, RNA is known to produce proteins. It would not be wrong to say based on the fact that phosphorus can exhibit positive effects in the production of proteins.

10. Help to overcome weakness

As mentioned above in the article, phosphorus also helps in the production of adenosine triphosphate (ATP, an energy compound for cells) in the body. In this way phosphorus can also help maintain energy in the body. In such a situation, it can be assumed that phosphorus can also show positive effects in removing the problem of physical weakness.

Phosphorus Rich Foods

Some of the sources of phosphorus are as follows, which can be used to help overcome the deficiency of phosphorus:

• Milk
• Curd
• Masoor lentils
• Cashew
• Potato
• Beans
• Rice
• Peas
• Oatmeal
• Egg
• Mole
• Bread
• Asparagus
• Tomatoes
• Apple
• cauliflower
• Tea
• Chicken
• Salmon fish

 Phosphorus dosage

The amount of phosphorus taken by age is as follows:

• For children up to six months – 100 mg daily
• For children from seven to twelve months – 275 mg daily
• For children from one to three years – 460 mg per day
• For children aged four to eight years – 500 mg per day
• For children from nine years to 18 years – 1250 mg per day
• For adults – 700 mg daily
• For pregnant under 18 years – 1250 mg per day
• For pregnant over 18 years – 700 mg per day

How to use Phosphorus

Phosphorus-rich foods can be consumed to meet phosphorus deficiency. At the same time, phosphorus supplementation (e.g.: – capsules or tablets) can be taken in consultation with the doctor if necessary.

In the next part of the article, we will now tell you the symptoms of phosphorus deficiency.

Phosphorus deficiency symptoms 

The following conditions can be seen as a symptom of phosphorus deficiency, some of which are as 

follows:

• Muscle weakness
• Bone weakness and pain
• Recurrent infection
• Paresthesia means feeling of pin prick in hands and feet
• Ataxia
• Cause confusion

Phosphorus deficiency disease

Through the following points, now we will be able to easily understand which disease is caused due to lack of phosphorus.

Osteopenia – a bone-related disorder in which bones become weak and their risk of rupture increases.

Anorexia – Weight-related psychosis, in which a person becomes more active towards reducing his or her weight.

Anemia – Lack of phosphorus can result in the lack of proper amount of blood in the body, which can cause anemia.

Side Effects of Phosphorus

Through the points given below, we can easily understand the loss of phosphorus in large quantities.

• Although phosphorus has been considered useful for bones and teeth, overdose may also cause weakening of bones and teeth.
• Of course phosphorus plays an important role in improving kidney function, but its overdose can also cause kidney problems in the body.
• At the same time, due to excess of phosphorus-rich foods, there can also be a risk of heart failure.
• After reading this article, along with the benefits of phosphorus, you must have understood its usefulness very well. At the same time, the article also showed the symptoms of phosphorus deficiency. In such a situation, measures should be taken to overcome the deficiency of phosphorus without delay in showing the symptoms of phosphorus deficiency, otherwise the risk of disease caused by phosphorus deficiency may increase. At the same time, it is also important to know that not only the deficiency of phosphorus, but also the excess of phosphorus rich foods can have some side effects. This is the reason why phosphorus rich foods should always be taken in balanced quantities. Hope you have liked this article related to phosphorus. 

Frequently asked Questions

How much phosphorus do people with kidney disease need every day?

To improve kidney disease, patients are recommended to take 685 mg of phosphorus per day along with 1517 ml of calcium per day for better benefits. It can be assumed on this basis that kidney patients may require 685 mg of phosphorus per day. However, please contact the doctor for the correct information related to it.

In which quantity of phosphorus is available in salmon?

About 214 mg of phosphorus is found in a dose of 85 grams of salmon fish. On this basis, it would not be wrong to say that salmon fish are counted in phosphorus rich foods.

Is banana rich in phosphorus?

Only about 22 mg of phosphorus is available in 100 grams of bananas, which is a small fraction of the daily amount of phosphorus. Therefore, bananas can be called phosphorus but it cannot be counted in phosphorus rich foods.

At what level does the presence of phosphorus reflect its excess?

The amount of phosphorus in the blood of normal adults should be between 2.8 to 4.5 ml / dl. In this case, the amount of phosphorus in the blood more than 4.5 ml / dl shows it’s excess.

If phosphorus is high, which foods should be avoided?

If phosphorus is high, then you should avoid foods rich in phosphorus, which you have already mentioned in the article.

Who are at risk of phosphorus deficiency?

The following conditions can increase the risk of phosphorus deficiency, some of which are as follows:

• Excessive alcohol consumption.
• Those with excessive calcium content.
• Primary hyperthyroidism (excess of early thyroid hormone).
• Phosphate-rich food intakeers.
• Malnutrition means those who do not take essential nutrients.

Vitamin D deficient

Does vitamin D reduce phosphorus?

Yes, vitamin D can reduce its presence in the blood by increasing the absorption of phosphorus by the intestines.

Vitamin E is a fat soluble vitamin present in different forms , but the human body uses only alpha – tocopherol form , which work as an antioxidant , scavenging loose electrons (free radicals) that can damage cells . 

It also enhances immune function and prevents clot from forming in heart arteries . Antioxidant vitamins can help to cure cancer , vision loss and other chronic conditions. It also has the ability to protect cell from free radical damage as well as stop the production of free radical cell .

Daily Dose Requirement For Human Body :-

The Daily dose requirement for vitamin E for males and females of age group 14 years and older is 15 mg daily (or 22 international units, IU), including women who are pregnant. 

Lactating women need slightly more dose i.e. 19 mg (28 IU) daily.

USES :-

1. To Cure Heart disease
2. To Cure Cancer
3. Helpful In Age-related vision diseases
4. Help To Cure Cognitive function and neurodegenerative diseases
5. Due to its Antioxidant properties it protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging.
6. The body also needs vitamin E to help keep the immune system strong against viruses and bacteria. Vitamin E is also important in the formation of red blood cells. It helps the body to use vitamin K. It also helps widen blood vessels and keep blood from clotting inside them.
7. Cells use vitamin E to interact with each other. It helps them carry out many important functions.
8. Wound Healing 
9. Anti- Inflammatory 
10. Vitamin E is a skin care and healthy vitamin. It protects the skin from dryness, wrinkles, premature aging and harmful ultraviolet rays of the sun.
11. It also helps in the formation of red blood cells.
12. Vitamin E reduces the risk of stroke in women after menopause.
13.  People who take vitamin E supplements reduce their risk of getting Alzheimer’s.
14. Vitamin E combines with other anti-oxidants to prevent macular degeneration. It also protects the retina.
15. It also protects women from pain during menstruation.
16. Vitamin E deficiency increases the risk of diabetes.
17. It is also useful in the prevention of breast cancer.
18. Strengthens the immune system.
19. Vitamin E also reduces the side effects of medicines taken for hair loss.
20. Also useful in allergy prevention.
21. In children it is necessary for the development of the skeletal system.
22. Maintains vitamin A and K stores in the body.
23. It controls cholesterol levels in the body.

FOOD SOURCES OF VITAMIN E ARE :-

1. Vitamin E is found in plant-based oil , seeds , vegetables , nuts and fruits . 
2. Wheat germ oil
3. Sunflower, safflower, and soybean oil
4. Sunflower seeds
5.  Almonds
6. Peanuts, peanut butter
7. Beet greens, collard greens, spinach
8. Pumpkin
9. Red bell pepper
10. Asparagus , Avocado and Mango

DEFICIENCY SYMPTOMS :- 

Deficiency of vitamin occur in most of the people who have digestive disorder or not able to absorb fat properly ( Celiac disease , Cystic Fibrosis ,Pancreatitis etc ) . Common Sign Of Deficiency :- 

1. Retinopathy (damage to the retina of the eyes that can impair vision)
2. Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, causing weakness or pain)
3. Ataxia (loss of control of body movements)
4. Decreased immune function

Vitamin C is one of the safest and effective nutrients. Experts also recommend taking vitamin C after workouts.

You may have noticed that many athletes or professional body builders consume orange after exercising. Orange is a good source of vitamin C.

According to a recent study published in Preventive and Alternative Medicine, in more than 100 studies in 10 years, the list of benefits of vitamin C is increasing.

Benefits uses source and risks of vitamin c capsules 

Vitamin C is an essential vitamin for the body. It is not produced in the body, so it has to be taken through food or supplements. It is also known as L-ascorbic acid (L-ascorbic acid), ascorbic acid (L-ascorbic acid) or L-ascorbate.

The deficiency of this water-soluble vitamin can be met with food. But if some of the reasons are not able to meet its deficiency with food, then supplements / capsules are also available in the market for them.

If you take it by diet, there is no deficiency in the body. Lack of it can also cause some health problems in your body.

Sources of Vitamin C

There is no need to work hard to supply vitamin C in the body. This is accomplished by everyday food and drink. A deficiency is also seen in those who do more strict diet.

Eating raw vegetables and fruits provides more vitamin C than cooked vegetables. Actually, cooking vegetables in water reduces the amount of vitamin C.

Citrus fruits, tomatoes, potatoes, red chillies, oranges, strawberries and spinach etc. are good sources of vitamin C.

If someone is deficient in vitamin C, it is advised to eat limcee tablet or celin tablet.

Vitamin C Deficiency

According to the National Institutes of Health, people who reduce the intake of fruits and vegetables can often see vitamin C deficiency.

Vitamin C deficiency can cause swollen joints, loose teeth and jams, besides bleeding gums and loose teeth. Apart from this, such people may also have problems like anemia, tiredness / tiredness etc.

How much vitamin C do you need?

According to the National Institutes of Health (NIH), if you are consuming sufficient amounts of fruits and vegetables, then there is no need to take Vitamin C Supplements.

If you include a 500 mg tablet of vitamin C in your diet, it will not harm you. Consumption of up to 2,000 mg of vitamin C per day is completely safe.

Before adding vitamin C supplements to the diet, consult a doctor.You must have heard many times that, Vitamin C is very important for the body, but you probably will not know what are the benefits of adequate intake of vitamin C to the body.

Vitamin C contains abundant antioxidants that keep your bones, muscles and blood vessels in good shape. Apart from this, it also helps in the absorption of iron in the body and helps in making collagen. Along with this, vitamin C has many more benefits.

Vitamin C work

The special thing about vitamin C is that it cannot be made, but it is self-made inside the body. Due to the availability of adequate amounts of vitamin C in the body, your body is protected from many diseases. It works by keeping the body healthy as well as bringing a glow to the skin. Along with this, adequate amounts of vitamin C have the following benefits: –

Benefits of vitamin c

Vitamin C is beneficial for the body in the following ways: –

Vitamin C protects skin

Vitamin C causes the formation of blood vessels and the blood vessels make it easier for protein to reach your skin. It cures the dryness or dryness of the skin and maintains the moisture of the skin, which keeps the skin healthy and does not cause wrinkles on your face. Vitamin C is able to prevent wrinkles on the face and eyes.

Moisturizes skin

Vitamin C keeps your skin soft by retaining moisture. Apricot oil available in it gives essential nutrients to the skin.

Wounds heal quickly

Vitamin C has antioxidants inside it which work to heal the wounds, wounds or injuries that occur in the body.

Strengthens disease immunity

Vitamin C strengthens the immunity of your body due to which the body remains infection free.

Protect skin from sun rays

Due to the currently contaminated and harmful environment, there is a possibility of damage to your body in many ways. It is the first side effect on the skin. Harmful rays from the sun can also damage your skin. DNA begins to deteriorate due to photochemical reaction. Vitamin C gives us relief from all these troubles.

Makes bones strong

Vitamin C works to keep bones healthy. Its adequate amount corrects bone disorders and strengthens it. In case of bone related disease, you can take vitamin C after consulting a doctor.

Keeps skin healthy in old age

Glycosaminoglycans are deficient in the body in old age and the skin becomes dry due to this. Vitamin C provides relief in this problem. It maintains the moisture content in the body and reduces wrinkles, which reduces the signs of aging.

Keeping gums healthy

Sufficient intake of vitamin C in the body keeps the gums healthy and there are no problems like bleeding in the gums.

Reduce high blood pressure

Many people currently suffer from hypertension. According to a research, vitamin C helps in controlling high blood pressure.

We have listed below the benefits of Vitamin C

• According to a study done in 1982, vitamin C helps in healing wounds and cuts faster. 
• Vitamin C acts like a defense system of the skin. Therefore it is helpful in keeping glowing skin.
• Vitamin C is a very good source of antioxidants. It can also go a long way in dealing with the problems of Chronic Diseases. 
• Vitamin C can help prevent acute respiratory infections. Also, can help physically stressed people.
• Vitamin C is helpful in controlling blood pressure. High blood pressure can cause heart problems, which are the major cause of death. According to the study, vitamin C relieves blood vessels, which helps in controlling blood pressure. 
• Vitamin C helps to boost immunity. In addition, it also helps in the production of white blood cells. They protect the body from infection. 
• Vitamin C helps a lot in cardiovascular health. It widens the blood vessels. This can prevent problems such as heart disease or high blood pressure.
• Vitamin C also controls cholesterol levels.

Vitamin C Disadvantages

• Abdominal irritation may occur when there is too much vitamin C. This means that the body is not absorbing the amount of vitamin C that you are taking. This can also cause diarrhea.
• If you use vitamin C supplements more then you may have kidney stone problem.
• You should talk to a doctor before taking vitamin C, because high levels of vitamin C can cause tissue damage to the body.

What is Vitamin B2 (riboflavin) used for?

Vitamin B2 (riboflavin) is commonly used for riboflavin deficiency. Vitamin B2 and other B vitamins help in the formation of red blood cells and support other cellular functions that provide energy.

In some situations the need for riboflavin may be greatly increased such as:

• Alcoholism
• To burn
• Cancer
• Diarrhea
• Fever
• Disease
• Infection
• Intestinal disease
• Overactive thyroid
• Serious injury
• Tension
• Abdominal surgery

In addition, riboflavin can also be given when there is an excess of bilirubin in the blood of infants.

Riboflavin is claimed to be effective for acne, some types of anemia (anemia), migraine headaches, and its use for muscle spasms.

BENEFITS OF VITAMIN B2

• Vitamin B2 or riboflavin is an essential vitamin.
• This is necessary to maintain the energy required for metabolism in the body.
• It helps to process nutrients in the cardiovascular system through aerobic energy production and keeps cells in good health.
• This vitamin also improves vision and skin health.
• Riboflavin deficiency causes cracks and redness in the skin and causes problems like swelling in the mouth, ulcers, sore throat and anemia.

DOSAGE: It is prescribed to take 1.3 mg of riboflavin for men and 1 mg for women.

Vitamin b2 foods :

• Carrot- Carrot is one of the most common vegetables. Its most important quality is that carrots contain 5% of our daily requirement of vitamin B2. You can add it to your salad or eat it just like that.
• CHEESE- In addition to being high in cholesterol, high amounts of vitamin B2 are found in cheese. Cheese provides the highest amount of vitamin B2 with 0.57 mg per 100 grams. It is also a good source of calcium and vitamin D.
• Milk- Cow and goat milk are high sources of vitamin B2. It is also a rich source of vitamin B complex and other minerals.
• Almond- Almonds are nuts that contain high amounts of riboflavin. It is also a high source of vitamin E, calcium, potassium and copper. Its health benefits are proved by the fact that 1.01 mmg riboflavin is found per 100 grams.

How do I use Vitamin B2 (riboflavin)?

Vitamin B2 should be eaten along with food and eat exactly as mentioned on the label, or eat it according to the doctor’s advice. Do not use it in large quantities or in small quantities or for a long time unless you are advised.

How do I store Vitamin B2 (riboflavin)?

Vitamin B2 (riboflavin) would be good if you keep it at home temperature and keep it away from direct light and moisture. To avoid worsening of the drug, you should not keep vitamin B2 (riboflavin) in the bathroom or freezer. There may be different brands of vitamin B2 (riboflavin) which may have different storage needs. Therefore, it is necessary that you read the collection information written on the product carefully before purchasing it, or take the information from the pharmacist. For safety, you should keep all medicines separate from children and animals.

Is it safe to take vitamin B2 (riboflavin) during pregnancy or breast feeding?

There is no such study yet on the risk of using vitamin B2 (riboflavin) during pregnancy or during breastfeeding. Please consult your doctor regarding the benefits and disadvantages of using vitamin B2 (riboflavin).

What can be the side effects of vitamin B2 (riboflavin)?

Usually, riboflavin (an active ingredient present in vitamin B2) does not cause any side effects. Talk to your doctor if you experience any side effects and see any other side effects. If you notice any symptoms associated with an allergic reaction to riboflavin, seek emergency treatment as soon as possible: hives, difficulty breathing, swelling of the face, tongue, lips, or throat.

What medicines cannot be used with vitamin B2 (riboflavin)?

Vitamin B2 (riboflavin) should not be used together with the medicines taken, this may alter the function of the drugs or increase the risk of serious side effects. To prevent any medication from being mislabeled, you should keep a list of medicines used (including prescription medications, over-the-counter medicines and herbal products) and then with a doctor or pharmacist Share. 

Can vitamin B2 (riboflavin) be used with food or alcohol?

Vitamin B2 (riboflavin) can cause misalignment with food or alcohol by changing the way the medicine works or increasing the risk for serious side effects. If you do not see any right results with food or alcohol before taking this medicine then talk to your doctor or pharmacist.

How can eating vitamin B2 (riboflavin) affect health?

Vitamin B2 (riboflavin) can have an adverse effect on your health status. This effect can worsen your health status or reduce the way the medicine works. 

Vitamin B1 : Vitamins are extremely important for the human body, of which vitamin B1 (thiamine) is important for controlling brain and nerve functions. Humans require a constant supply of vitamin B1, as it is not stored in the body. Hence it should be obtained through daily diet. Both deficiency and excess of vitamin B1 (thiamine) can cause many diseases, so a doctor should be consulted to obtain the required amount of vitamin B1 or thiamine supplementation.

Important facts related to Vitamin B1 :

• Vitamin B1 is a water-soluble vitamin.
• Cheese, chicken and apple do not contain vitamin B1.
• Diseases caused by vitamin B1 deficiency are beriberi and Wernicke-Korsakoff syndrome.
• Those who are in a coma are given thiamine injections.
• Vitamin B1 or thiamine is called “anti-stress” vitamin.
• The lump is formed where thiamine is injected.

Vitamin B1 sources and foods –

High food sources of vitamin B1 can include, such as:

• Outer grain layer and sprouted seeds
• Yeast
• Blackstrap molasses
• Fish
• Eggs
• The nuts
• Whole grains and pulses like lentils, soybeans etc.
• Products made from white rice, etc.
• Fruits and vegetables that contain a good amount of vitamin B1 include:
• Cauliflower
• Peas
• Oranges
• Potato
• Asparagus
• Black

Recommended amounts of vitamin B1 –

Humans need a constant supply of vitamin B1, because there is no accumulation of vitamin B1 in the body. Therefore, it is necessary to get a certain quantity of it daily through daily diet.

The recommended daily intake (RDI) to help prevent thiamine deficiency is 1.2 mg for men and 1.1 mg for women. Additionally, 1.4 mg every day for pregnant or lactating women of any age. Thiamine intake is recommended.

A 100 gram serving of fortified breakfast provides 5 mg of thiamine, which is more than 100 percent of the daily recommended intake.

Thiamine is found in 1 mg or 7 percent of daily requirement in a wheat bread.

Cheese, chicken and apple do not contain vitamin B1.

Vitamin b1 function –

Thiamine is very important for the human body, and contributes to many types of bodily functions. Vitamin B1 (thiamine) functions include:

• Vitamin B1 (thiamine) plays a role in the flow of electrolytes outside and inside muscle and nerve cells.
• Thiamine enables the body to convert carbohydrates into energy.
• It is essential for glucose metabolism, and plays an important role in nerve, muscle, and cardiovascular functions.
• Vitamin B1 also plays a role in muscle contraction and the operational functions of nerve signals.

Vitamin b1 benefits –

• Vitamin B1 or thiamine helps in prevention of complications related to nervous system, brain, muscles, heart, stomach and intestines.
• Vitamin B or thiamine is essential to keep the liver, skin, hair and eyes healthy.
• It helps in treating beriberi disease and reduces its symptoms.
• Thiamine supplements can also be used to boost athlete performance and increase energy.
• Research has found that vitamin B1 can strengthen the immune system and improve the ability to control mood (mind) and physical debility due to stress.
• Thiamine (vitamin B1) is useful in improving the cognitive function of people suffering from Alzheimer’s disease.
• Thiamine is beneficial in individuals to maintain a positive mental outlook, prevent memory loss, increase learning ability.
• Thiamine injection is also given to patients who have a memory disorder called Wernic Korsakoff syndrome.

Vitamin b1 uses as medicine:

Thiamine supplements or thiamine medications may be used to treat conditions associated with low levels of vitamin B1 or peripheral neuropathy. Individuals who are in a coma may be given thiamine injections during treatment.

Thiamine supplementation may be recommended by a doctor during treatment for a number of health conditions, such as:

• Alzheimer’s disease
• Cataracts
• Glaucoma and other vision related problems
• Kidney disease
• AIDS
• Ulcerative colitis
• Cerebellar syndrome, which is a type of brain damage
• Cervical cancer
• Pain status in diabetes
• Tense situation
• Heart disease
• Motion sickness
• A weak immune system, etc.

Vitamin b1 deficiency –

Alcoholics and individuals suffering from Crohn’s or anorexia are most at risk of developing vitamin B1 or thiamine deficiency. That is, excessive alcohol consumption can cause diseases related to thiamine deficiency. In addition, certain foods and diets may increase the risk of thiamine deficiency by interfering with thiamine absorption in the body.

Side-effects

The following is a list of possible side effects that can occur from medications that contain Vitamin B1. These side effects are possible, but not always. Some side effects may be rare, but severe. If you notice any of the following side effects, and if they do not end, consult your doctor.

• Restlessness
• Skin itching
• Difficulty swallowing
• Cough
• Difficulty breathing
• To sweat
• Feel the heat
• Mild pain or numbness in place of vaccine
• Respiratory problems
• Low blood pressure
• Rashes
• To feel sick
• Swelling of face, lips and eyelids
• Allergic reactions
• Skin irritation
• Weakness

Vitamin A is found in two forms, retinol and carotene. Vitamin A is very important for the eyes. This vitamin helps to maintain many organs in the body like skin, hair, nails, gland, teeth, gum and bone in general. Vitamin A deficiency causes most eye diseases, such as night blindness, spots in the white part of the eye. It also helps maintain calcium levels in the blood and strengthens bones. 

Sources Are :- Beetroot, carrot, cheese, milk, tomatoes, green vegetables, yellow fruits should be eaten for lack of vitamin A in the body. Vitamin A is found in plenty in it, which fulfills it in the body.

Vitamin A can be easily replenished by the consumption of vegetables and fruits. Egg, carrots, yellow or orange vegetables, spinach, sweet potato, papaya, yogurt, soybean and other leafy green vegetables can be consumed to replenish vitamin A in the body.

The most important condition that occurs only in the absence of nutrient A is less visible in the dark, which is also called night blindness. With this, due to lack of tears in the eyes, the eyes become dry and there may be a wound in it. 

The lack of nutritious A in children slows down the pace of development, which can affect their height. Dryness occurs in the skin and hair as well, leaving a glow in them. The probability of getting infected disease increases.

Taking too much nutritious A can have many adverse effects on the body such as headache, visual aches, tiredness, diarrhea, hair fall, skin damage, bone and joint pain, damage to the heart and untimely menstruation in girls. Special care during pregnancy – Excessive nutrient A can harm the baby in the abdomen.

Vitamin is required in many ways for the body. The body should keep supplying vitamins from time to time. Among these vitamins, vitamin A also proves to be very beneficial for the body. Vitamin A plays a very important role in keeping the skin, bones and other body cells strong. Vitamin A contains antioxidants that protect cells from being damaged. Apart from this, Vitamin A prevents free radicals from breaking down and does not allow our body to cause inflammatory problems.

Not only this, vitamin A’s role is considered very important to improve the functions of the immune system and to keep the normal functioning of the heart, lungs, kidney as well as other essential organs of the body. If vitamin A deficiency is seen in the body, then the body suffers from many problems.

uses :-

1. Protects Your Eyes From Night Blindness and Age-Related Decline
2. May Lower Your Risk of Certain Cancers
3. Supports a Healthy Immune System
4. Reduces Your Risk of Acne
5. Supports Bone Health
6. Promotes Healthy Growth and Reproduction

Dietary disturbances can cause deficiency of essential nutrients in the body. These nutrients also include many types of vitamins, such as Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-D, etc. Supplementation of vitamins in the body is necessary because their deficiency can cause many physical problems. Vitamin B12 is a water-soluble vitamin. These are the vitamins that, after full use, their residues are released from the body through urine. In this article, we will talk about the causes and all the problems related to vitamin B12 deficiency. With this article you will also be able to know about the symptoms of vitamin B12 deficiency and the disease associated with it.

Types of Vitamin B12

Vitamin B12 is essential for the metabolism of the body. There are two types of this VITAMIN, which work to improve metabolism. Its types are as follows:

• Methylcobalamin: It is a type of vitamin B12 that is used to cure certain nutritional diseases as well as diseases like Alzheimer’s disease and rheumatoid arthritis. It can also help reduce the pain, backache and neuralgia caused by diabetes.
• Adenosylcobalamin: This is also another type of vitamin B12, deficiency of which can affect metabolic levels.

What is Vitamin B12 deficiency?

Lack of vitamin B12 in the body is not the required amount of vitamin B12. In general, an adult needs 2.4 micrograms of vitamin B12. It is measured by the level of vitamin B12 in the serum or plasma. It affects about 15 percent of people worldwide. Reduction in its red blood cell count can lead to a decrease. This condition is called vitamin B12 deficiency anemia. Vitamin B12 deficiency can result in anemia and may cause problems in the brain and nervous system functioning properly.

Causes of Vitamin B12 Deficiency

Due to lack of Vitamin B12, the top one is not to consume the source of Vitamin B12. This is especially the case for people who consume a vegetarian diet and may need to take vitamin B12 supplements. Apart from this, there are some reasons, which can cause vitamin B12 deficiency, such as:

1. Pernicious anemia: In this, there is a deficiency of such proteins in the person’s body, which help in absorbing vitamin B12 in the body. These proteins are called intrinsic factors. Due to their deficiency, there is a problem of absorbing vitamins in the gastrointestinal tract and there is a deficiency of vitamin B12 in the body.
2. People suffering from stomach diseases: People suffering from stomach or intestinal diseases like celiac disease and Crohn’s disease (diseases associated with inflammation in the intestine) have problems absorbing enough vitamin B12 in their body. Because of this, the person’s cognitive ability can also be decreased.
3. Abdominal surgery: Sometimes people have to undergo abdominal surgery to lose weight or due to some other disease. During this surgery, the cells that make up the intrinsic factor are deficient. Intrinsic factor is needed to absorb vitamin B12 in the body. Thus, it can cause vitamin B12 deficiency.
4. Vegetarian diet: Non-vegetarian diet is the highest source of vitamin B12. In such a situation, people consuming pure vegetarian and vegan diet may lack vitamin B12. For those who do not consume non-vegetarian food, grains are the source of vitamin B12.
5. Vegetarian mother’s baby: During pregnancy, vitamin B12 comes out of placenta and gets into mother’s milk and mother’s milk itself becomes the source of vitamin B12 for the baby. In such a situation, infants of women who have not taken into account their levels in their body during pregnancy may be deficient. If you are pregnant or breast feeding, consult your doctor regarding the level of vitamin B12 in your body.
6. Due to increasing age: With increasing age, the production of hydrochloric acid in the stomach starts decreasing. Due to this, there is a problem in absorption of vitamin B12. In addition, due to the lack of hydrochloric acid, bacteria in the stomach also grow, which eliminate the vitamin B12 present in the body. About 10 to 30 percent of people have this problem with increasing age.

Symptoms of Vitamin B12 Deficiency

• Megaloblastic anemia (different from normal and large red blood cells formation in the body)
• Fatigue
• Weakness
• Constipation
• Loss of appetite
• Weight loss
• Numbness and tingling in hands and feet
• Trouble in mouth and tongue
• dizziness
• Pulsation
• Easy bleeding

In case of excess deficiency, symptoms of vitamin B12 deficiency also appear in the person’s behavior. These can be something like this:

• Depression
• Difficulty maintaining balance
• Confusion and confusion
• Memory loss

After knowing the symptoms of vitamin B12 deficiency, know about the benefits of vitamin B12.

Benefits of Vitamin B12 

1. For mental and nervous health

Vitamin B12 plays an important role in maintaining neurological (central nervous system) health. Lack of it can cause many neurological problems, such as sleeplessness, problems in maintaining balance, tremors in hands and feet, numbness of skin, etc. Vitamin B12 also has an important role in keeping the nervous system healthy.

2. For heart disease

People who eat vegetarian food are believed to have a lower risk of heart disease than those who eat a non-vegetarian diet. However, a research has found that sometimes people consuming only vegetarian diet also have an increased risk of heart disease. This may be due to vitamin B12 deficiency. Vitamin B12 deficiency may reduce the effect of the properties of vegetarian diets that reduce the risk of heart disease. As such, it is advisable to take vitamin B12 supplements to avoid vitamin B12 disease.

3. Improve digestion

The proper amount of Vitamin B12 can help improve your digestive power. This is the reason why problems like indigestion, constipation and diarrhea can occur due to its deficiency.

4. Help DNA synthesis

DNA (Deoxyribonucleic Acid) is found in our cells. Human body is made up of many cells and every cell has many DNA. They help in physical and mental development and reproduction of the person. Indeed, cells divide many times throughout our lives and form new cells that need DNA. In this case, DNA replicas are formed during cell division. This process of growing DNA through replication during cell division is called DNA synthesis. Vitamin B12 is necessary here because it acts to promote the process of DNA synthesis.

5. Help lose weight

Vitamin B12 helps to increase your metabolism. Increasing metabolism will burn calories in your body and food will not accumulate as fat. This will reduce the amount of fat in your body and can help you control weight.

6. Keep skin healthy

Skin color often fades due to UV rays. In such a situation, using vitamin B12 can prove beneficial. This, along with folic acid, can help to improve discolored skin color caused by UV rays. It can also help in getting relief from pimples, some skin allergies and rash on the face.

7. beneficial for hair

Vitamin B12 deficiency can also be harmful for your hair. According to a scientific report, its deficiency may be the cause of hair loss (19). In addition, hair may become prematurely white due to vitamin B12 deficiency (20).

You have learned that you may have to face vitamin B12 disease due to lack of B12. Now the question will come in your mind that how to avoid its deficiency. So know about this in the next part of the article.

Prevention Tips for Vitamin B12 Deficiency

It is very easy to avoid vitamin B12 disease. You can do something like this:

• Eat plenty of vitamin B12 in your diet.
• Have your doctor check the level of vitamin B12 in your body.
• Liver (of chicken or mutton) is topped by a source of vitamin B12. Therefore, you can avoid Vitamin B12 disease by consuming it.
• Apart from this, it is also found in plenty in milk, curd and cheese and can be consumed as a source of vitamin B12.
• People who are vegan and do not consume any dairy or non-vegetarian diet may need to take vitamin B12 supplements.
• Through this article you will have understood in detail how important it is to include vitamin B12 in your diet and how important it is for your health. To avoid vitamin B12 disease, eat foods rich in it or its supplements. If you still have any vitamin B12 deficiency or questions related to it, then you can ask us by writing in the comment box. Also, please tell how you liked this article.