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Gives the detail of daily dietary allowances of nutrients.

Best Proteins Are Made up of a Chain of Acid Molecules : Health Jaagran

In our society, the concept of protein is treated as an invaluable subject among people. While in many surveys, it is estimated that more than 80 percent of population in country is protein deficient. Now, point is that why protein is so much important for us and by which substance proteins are made up of?

Protein Definition

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Protein is a macro molecule or macro nutrient, that helps in growth, development, maintenance and repairing of body cells.

Significantly, it is known as a body building unit of our body. We can say it as a smallest unit of life. Although, it can be resembled like a single brick of a mansion. Here, protein is a brick and the mansion represents our body.

Therefore, protein is a building block of the human body. It is constituent of all living cells like muscles, bones, cartilage, skin and any other body parts or fluid.

Protein Classification or Protein Types

There are 3 types of proteins:

  • Globular
  • Fibrous
  • Membrane

Proteins Are Made up of

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Proteins are made up of a chain of amino acids. 20 types of amino acids help in making proteins. Out of which, 11 are non-essential and 9 are essential.

Proteins are vital to any living organism. They are the important component of muscle and other tissues. Protein provides essential amino acids and which are important for body metabolism, growth and development of the body. Protein is required for people from all aspects of lifestyle and life stages. Our body constantly uses up protein and does not store it. Therefore, it needs to be replenished every day.

Below the most common 20 amino acids in proteins are listed with their three-letter and one-letter codes:


Charged (side chains often form salt bridges):

  • Arginine – Arg – R
  • Lysine – Lys – K
  • Aspartic acid – Asp – D
  • Glutamic acid – Glu – E



Polar (form hydrogen bonds as proton donors or acceptors):

  • Glutamine – Gln – Q
  • Asparagine – Asn – N
  • Histidine – His – H
  • Serine – Ser – S
  • Threonine – Thr – T
  • Tyrosine – Tyr – Y
  • Cysteine – Cys – C

Amphipathic (often found at the surface of proteins or lipid membranes, sometimes also classified as polar):

  • Tryptophan – Trp – W
  • Tyrosine – Tyr – Y
  • Methionine – Met – M

Hydrophobic (normally buried inside the protein core):

  • Alanine – Ala – A
  • Isoleucine – Ile – I
  • Leucine – Leu – L
  • Methionine – Met – M
  • Phenylalanine – Phe – F
  • Valine – Val – V
  • Proline – Pro – P
  • Glycine – Gly – G

Protein Structure and Formation

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In our body, everything is made up of protein. Body cells, tissues, enzymes, hormones, secretion and even saliva is made up of protein molecules.

There are 20 different types of amino acids in our body.

Out of these 20 amino acids, 11 are non-essential amino acids means that these 11 can be synthesized in our body and we need not to take them from outside i.e. food and remaining 9 amino acids are known as essential amino acids because they can’t be synthesized in our body and we have to take them from outside i.e. food, for keeping ourself healthy.

Protein Function and Need

Different types of protein molecules are formed as per different combination of these 20 amino acids. Particular combination signifies such special function of protein in our body. As we know that enzymes, hormones etc. are a type of protein. So, these proteins are made up of different combination of amino acids for performing specific function of our body part.

An organism uses protein to build, repair, grow and maintain body cells and tissues. It helps to sustain healthy and strong body.

It provides essential amino acids required for healthy metabolism, growth and development.

Our body constantly consumes protein but does not store excess protein. Hence, daily intake of protein is necessary to ensure that our body gets the recommended amount of protein it needs.

  • Protein helps in maintaining body temperature.
  • Promotes body growth and maintenance.
  • It supports body fluid balance.
  • Helps in maintaining cholesterol level.
  • It supports skin and hair health.
  • Supports joint health.
  • Helps in weight management.
  • It acts as a messenger, hormones.

As per ICMR and WHO, a healthy adult needs approx. 1 gm protein/ kg of body weight every day. So, an adult of 60 kg would need approx. 60 gm of protein every day. Due to hectic lifestyle and poor eating habits, many of us may be lacking the required protein in our everyday diet.

As per ICMR, for 1 kg body weight, 1 gm of protein is essential.

For 50 kg body weight 50 gm of protein is required daily.

For children 1.5 gm protein per kg weight and for pregnant women, 1.75 gm protein per kg weight is required daily.

Protein Deficiency Disease

  • Kwashiorkor
  • Marasmus
  • Impaired mental health
  • Wasting and shrinkage of muscle tissues
  • Weak immune system
  • Hair fall
  • Skin problems
  • Oedema
  • Fatal death

Protein Sources or Protein Food List

We can get protein from food items like milk, eggs, cottage cheese (paneer), curd, pulses, fish, dried fruits, meat and poultry.

Protein in Chana

19 gm protein per 100 gm of black chickpea

Protein Content in Egg

13 gm protein per 100 gm of boiled egg

Protein Content in Milk

3.4 gm protein per 100 gm of milk (1% fat)

Protein in Paneer

14 gm protein per 100 gm of paneer

Protein in Banana

1.1 gm protein per 100 gm of bananas

Protein in Moong Dal

24 gm protein per 100 gm of moong beans

Protein Content in Chicken

27 gm protein per 100 gm of chicken

Protein Supplement

NUTRILITE All Plant Protein Powder Supplement, is a tri-blend of Soy protein, Wheat protein & Yellow Pea protein. It gives the tri-benefits of 80% protein that is 100% plant sourced. Also, this branded protein provides all 9 essential amino acids and is lactose free & easy to digest.

Along with regular diet, Nutrilite all plant protein powder can help in filling the gap of protein in everyday diet.

Nutrilite protein provides all of the 9 essential amino acids. The formulation offers the added benefits of naturally occurring soy isoflavones, calcium and iron. Every day, many new cells are being produced and old cells are destroyed in the body. All cells are made of proteins. The body requires 22 different amino acids, out of which 9 are essential amino acids.

Prevention is better than cure. So be alert and be aware of the importance of protein for enjoying a healthy life.

-healthjaagran

We are concluding with the hope that you would be firm about the concept of protein and respectively health in your life. Above, you might have understood the basic definition of protein and the ways in which you can maintain and sustain your good health for a better lifestyle.

Know about the health tips in Hindi (Post, Video)

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Powerful Fats Meaning in Hindi – Feature, Type, RDA & Benefits: Podcast

Learn and get the complete information about fats meaning in Hindi language. Here is a Hindi podcast audio for you to know deep about healthy fats. So, check and enjoy the audio.

Fats definition, types, benefits and meaning in HINDI

Fats are the macro-compounds which are made up of glycerol and fatty acids. Listen the audio for more details.

Fats, its types, features, RDA and benefits (HINDI): Health Jaagran

Normally, we think that fats are not good for our health. In fact, we have partial knowledge of the facts. Actually, there must be a balanced form of fats constituents in our body for having sound health. There is a lack of knowledge, so we need to understand basic things about the role of fats in our healthy life.

Prevention is always better than cure. So we need to be alert, be aware of health aspects and make a healthy balance in-between fatty acids so that to prevent yourself for enjoying a healthy lifestyle.


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Why Do We Need Vitamins and Minerals for Good Health: Hindi Podcast

Are you be aware about the need of nutrients in the body. Why do we need vitamins and minerals in our daily routine habits. Know the detailed information in Hindi audio podcast.

Why do we need vitamins and minerals

Given below is the Hindi podcast for you. It is to learn and gather information in Hindi language. Check and learn the information.

Definitions, types, roles, functions and importance of Vitamins and Minerals (HINDI): Health Jaagran

Micro-nutrients

Nutrients which are required in very much smaller qualities. They are smaller as compared to macro-nutrients in the body of an organism.

Types of micro-nutrients

  1. Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
  2. Minerals (inorganic compounds): Macro-minerals & Trace minerals.

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Vitamin D

Health Meaning in Hindi and Its Importance : Hindi Podcast

Health is wealth. So, we need to be aware about its importance. Know health meaning in Hindi and help yourself in booting healthy life.

Health Definition, Types, Health Pillars and Importance Of Health: HINDI

Check and listen given below audio file to know definition of health, its types and importance for getting healthy lifestyle.

Episode – Health definition, types, pillars and its importance (HINDI): Health Jaagran

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Wonderful Health Tips in Hindi for Your Healthy and Wealthy Life

“Health is Wealth” is a very common proverb among us. But many of us are not aware about it. The role of health and fitness in our life is most valuable to achieve optimal health. Here, we are going to elaborate the facts of healthy life in Hindi. So, you are welcome to check health tips in Hindi language.

स्वास्थ्य क्या है ? (#Health tips in Hindi)

साधारण तौर पर अगर कहा जाए कि स्वास्थ्य क्या है ? तो हमारे समाज में यह समझा जाता है कि किसी भी व्यक्ति को यदि कोई बीमारी नहीं है तो वह व्यक्ति स्वस्थ है। यहां तक समझा जाता है कि किसी व्यक्ति को कोई चोट, कमजोरी या दर्द नहीं है तो वह व्यक्ति स्वस्थ है।

परंतु ,

डब्ल्यूएचओ, WHO (विश्व स्वास्थ्य संगठन) क्या कहता है?

डब्ल्यूएचओ, WHO स्वास्थ की व्याख्या करते हुए कहता है कि यह वह अवस्था है जिसमें कोई भी व्यक्ति शारीरिक, मानसिक और सामाजिक रूप से पूरी तरह स्वस्थ होता है। केवल रोगों का अभाव होना ही अच्छा स्वास्थ्य होना नहीं है।

(अच्छा स्वास्थ्य = शारीरिक + मानसिक + सामाजिक स्थिति )

हमारे शरीर, मस्तिष्क और व्यवहार के बीच का अच्छा संतुलन ही हमारे अच्छे स्वास्थ्य को दर्शाता है।

शारीरिक अवस्था (शरीर संबंधी)/ #Physical Health

  • शरीर की संरचनात्मक अवस्था संबंधी
  • भौतिक अवस्था
  • जैविक-रासायनिक अवस्था
  • शारीरिक अवस्था की जांच करने के लिए एंथ्रोपोमेट्रिक तरीके, सीवीसी (कंपलीट ब्लड काउंट टेस्ट), सीयूटी (कंप्लीट यूरिन टेस्ट), केएफटी (किडनी फेल टेस्ट), एलएफटी (लिवर फेलर टेस्ट), आर एस टी (रिनल फैलियर टेस्ट) आदि का उपयोग किया जाता है।

मानसिक अवस्था (मस्तिष्क से संबंधी)/ #Mental Health

  • मनोवैज्ञानिक अवस्था
  • आध्यात्मिक अवस्था
  • जीवन जीने की शैली
  • दूसरों के साथ संबंध
  • तनाव का स्तर
  • मानसिक अवस्था की जांच आइक्यू टेस्ट, पर्सनैलिटी टेस्ट आदि से की जाती है।
  • मानसिक परेशानियों का पता अनेक प्रकार के लक्षणों के अनुभव और अवलोकन के बाद ही चलता है और जिसका परिणाम साइकेट्रिक डायग्नोसिस के रूप में मिलता है। जबकि मनोवैज्ञानिक समस्याओं के साथ, चिकित्सक रोगी के सामाजिक और वातावरणिक कारकों से प्रभावित लक्षणों की परिकल्पना तैयार करता है।

सामाजिक अवस्था (व्यवहार से संबंधी)/ #Social Health

  • परिवेश में रहने का तरीका
  • सांस्कृतिक रूप
  • परंपरागत जीवन यापन
  • समाज में बातचीत करने का तरीका
  • किसी भी व्यक्ति के सामाजिक अवस्था की जांच उसकी व्यक्तिगत और सामाजिक व्यवहार उसकी साक्षरता का स्तर उसका रोजगार समाज में सम्मान बातचीत करने की योग्यता आदि से की जाती हैं।

इसके अलावा सर्वोत्तम स्वास्थ्य को हम यह भी कह सकते हैं कि यह वह अवस्था है जिसे हम शारीरिक व्यायाम, सकारात्मक मानसिक व्यवहार, उचित आराम और अच्छा पोषण लेकर प्राप्त कर सकते हैं।

सर्वोत्तम स्वास्थ्य के स्तंभ (Pillars: Health tips in Hindi)

पहला E(शारीरिक व्यायाम )

दूसरा A(सकारात्मक व्यवहार या रवैया )

तीसरा R(उचित आराम )

चौथा N(अच्छा पोषण )

इसलिए हम कहते हैं कि सर्वोत्तम स्वास्थ्य अपने आप नहीं मिलता है, उसे हमें कमाना (EARN) पड़ता है।

E(शारीरिक व्यायाम)= चिकित्सा विज्ञान और चिकित्सकों का अनुभव और सुझाव है कि हर व्यक्ति को दिन में कम से कम 30 से 45 मिनट शारीरिक व्यायाम करना चाहिए जिसमें पसीना निकलता हो।

A(सकारात्मक व्यवहार या रवैया)= दुनिया के हर एक सफल व्यक्ति का सुझाव है कि किसी भी क्षेत्र में सफलता प्राप्त करने के लिए सकारात्मक व्यवहार होना आवश्यक है और इस सकारात्मक व्यवहार को लाने के लिए हमें प्रतिदिन लगातार सकारात्मक किताबें पढ़ना चाहिए और उत्साहित करने वाली सकारात्मक ऑडियो या वीडियो सुनने/देखने चाहिए।

R(उचित आराम)= चिकित्सा विशेषज्ञों के अनुसार हर किसी व्यक्ति को रोजाना कम से कम 6 से 8 घंटे की नींद (घोड़े बेचके सोना) लेनी चाहिए।

N(अच्छा पोषण)= शरीर की हर एक कोशिका के विकास, मरम्मत, रखरखाव और बाहरी तत्वों से रक्षा करने के लिए प्रतिरोधक क्षमता को अच्छे पोषण के साथ ही प्राप्त किया जा सकता है।

इलाज से बेहतर रोकथाम है। इसलिए सावधान रहिए, अपनी स्वास्थ्य अवस्था के लिए सचेत रहिए एवं अपने और अपने चारों ओर के वातावरण को बचाए।

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What Are Best and Powerful Macro Minerals and Their Functions

Do you know about macro minerals and their functions. In addition, we will share their types, sources, deficiencies and toxicity effects. Here is the detail of minerals like calcium, phosphorus, magnesium, sodium, chloride, potassium and sulfur.

Micro-nutrients (Micro means very small)

Nutrients, which are required in very much smaller qualities as compared to macro-nutrients in the body of an organism.

Types of micro-nutrients

  1. Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
  2. Minerals (inorganic compounds): Macro-minerals & Trace minerals.

A). VITAMINS

Vitamins are micro organic compounds. These are made up by plants and animals which can be broken down by heat, acid or air.

Categorized into two types: i). Water-soluble & ii). Fat-soluble vitamins.

i). Water-soluble vitamins (Vitamin-B group & C)

ii). Fat-soluble vitamins (Vitamin A, D, E, K)

B). MINERALS

Minerals are inorganic compounds present in soil or water and cannot be broken down.

Categorized into two types: i). Major or Macro-minerals & ii). Trace minerals.

i). Major or Macro-minerals

Minerals which are required by an organism in greater amount (in mg) than trace minerals for performing specific functions of body.

Macro minerals and their functions

Calcium
  • Calcium: (RDA = 600-800 mg/day)
    • It is present in our body in greatest amount.
    • Mostly calcium in concentrated in the bones and teeth i.e. appx. 1000-2000gm.
    • Blood calcium level must be maintained within limits (9-11 mg/dl). Above range, it leads to muscle stiffness and below range, it leads to uncontrolled muscular contraction. Low blood calcium level occurs due to deficiency of Vit-D or due to abnormal parathyroid hormones.
    • Functions:
      • Active role in various metabolic reactions e.g. muscle function (contraction & relaxation), blood vessel contraction, blood clotting, heart functioning etc.
      • Helps in bone health with proper structure/rigidity/strength and functioning of bones & teeth.
      • Helps in blood pressure regulation and protection against hypertension.
      • Calcium is required for transmission of nerve impulses.
      • Calcium is also required for cell metabolism.
    • Sources:
      • Milk & dairy products, Bajra, Wheat, Rice, Almond, Sesame seed, Coconut, Soyabean, Mustard, Spinach, Bathua etc.
    • Deficiencies:
      • Incomplete bone mineralization and brittle teeth.
      • Osteoporosis and loss of teeth in adults.
      • Low blood calcium level lead to muscular spasms (Tetany).
    • Excess:
      • Risk of kidney stone formation.
      • Acts as an inhibitor in the absorption of iron and zinc.
      • Higher risk of cardiac issues due to deposition in arteries.
Phosphorus
  • Phosphorus: (RDA = 600-800 mg/day)
    • Helps in bone health and cell membrane structure.
Magnesium
  • Magnesium: (RDA = 300-340 mg/day)
    • Helps in enzymatic reactions and blood pressure regulation.
Sodium
  • Sodium: (RDA = 1000-2100 mg/day)
    • Common salt is the major source of sodium for our body.
    • Functions:
      • Helps in fluid balance and maintenance of blood pressure.
      • Helps in retaining body water.
      • Acts as an acid-base balancer & osmotic pressure regulator.
      • Helps in absorption of various nutrients.
      • Helps in nerve impulse conduction and muscular contraction.
    • Sources:
      • Common salt/Sodium chloride, Food additives, Mustard, Bathua, Salt water fish, Packaged food, Milk, Cheese etc.
    • Deficiencies:
      • Continuous vomit and diarrhoea and excessive sweating.
      • Nausea, Muscular cramps and in case of no treatment, patient can stay in shock & coma.
      • Severe sodium loss can be fatal.
    • Excess:
      • Cardiac problems like high blood pressure.
      • Kidney stones due to excess urinary calcium output.
      • Fluid retention in the body.
Chloride
  • Chloride: (RDA = 1800-2300 mg/day)
    • Helps in fluid balance and in making digestive juices.
Potassium
  • Potassium: (RDA = 3000-3750 mg/day)
    • Maintains cellular functions inside cell, those are performed by sodium outside the cell.
    • Functions:
      • Helps in fluid balance, nerve transmission and muscle function.
      • Maintain cell integrity and constant heartbeat/ cardiac rhythm.
      • Helps in functioning of various enzymes.
      • Maintain acid-base balance and osmotic pressure in the cell.
      • Maintain blood pressure.
    • Sources:
      • Milk, Curd, Banana, Melon, Spinach, Lettuce, Bajra, Orange, Grape, Tomato, Potato, Carrot, Soybean, Almonds, Meat etc.
    • Deficiencies:
      • Diuretic medicines side-effects potassium deficiencies.
      • Potassium deficiency causes high blood pressure.
      • Diarrhoea can cause severe potassium deficiency.
      • Can cause fatal.
    • Excess:
      • Affects heart functioning and reduces heart beats and lead to heart attack.
Sulfur
  • Sulfur: (RDA (Sulfur amino acids (methionine & cysteine)) = 15-18 mg/kg body weight/day)
    • Helps in making tissues as contained in amino acids.

ii). Trace minerals

Minerals are vital as compared to Vitamins. Lack of vitamins causes diseases but lack of minerals may cause even death.

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Facts on the Importance of Recommended Dietary Allowance (RDA)

What is recommended dietary allowance

The Recommended Dietary Allowances (RDA)are the safe intake levels of the essential nutrients. These levels are found to be adequate or sufficient to meet the nutrients requirement of nearly all healthy individuals in a specific life stage along with gender group.

( RDA INTAKE = NUTRIENTS REQUIREMENT + SAFETY MARGIN )

Every organism need a wide range of nutrients to lead a healthy and active lifestyle. The amount of each nutrient requirement for an individual depends on his/her age, body weight, physical activity, physiological states i.e. pregnancy, lactation etc. So, the requirement of all nutrients varies from individual to individual.

Nutrient requirement is the requirement of particular nutrient in the minimum amount that needs to be consumed by an organism. It is used for preventing from the symptom of deficiencies. Also, it is required to maintain adequate level of the nutrient in the body of an organism.

RDA Chart for Vitamin A, Vitamin B – group and Vitamin C ( Report by a expert group of ICMR- Indian Council Of Medical Research)
RDA Chart for Vitamin D, Vitamin E, Vitamin K, Vitamin B7 and Vitamin B5
Displays RDA Chart for amino acids
RDA Chart for carbohydrates, protein, fats, calcium, iron, zinc and magnesium
RDA Chart for chloride, chromium, copper, iodine, manganese, molybdenum, phosphorus, potassium, selenium and sodium

Importance of RDA standards

  • RDA helps in comparing RDA intakes of individuals that allows in making estimation for probable risk of deficiency among individuals.
  • It helps in upgrading the nutrient requirements in clinical management of diseases.
  • Helps public health nutritionists to compose diets for schools, hospitals, gyms, fitness classes, an individual etc.
  • It helps in designing, developing nutrition programmes and policies for health care policy makers and public health nutritionists.
  • Helps in planning and procuring food supplies for different groups of population.
  • It helps in evaluating the adequacy of food supplies in meeting national nutritional needs.
  • RDA helps in making food consumption records of individuals and populations.
  • Helps in establishing standards for the national feeding programmes, implemented by the Government for its vulnerable population.
  • Helps in providing nutritional education programmes for the groups of population.
  • It helps in searching and developing new food product ranges and dietary supplements by the industry. It is beneficial for enhancing health of an individual.
  • RDA helps in establishing guidelines for the national labeling of packaged foods. In India it is done by Food Standards Safety Authority of India (FSSAI).

We can say that the RDA is just like a minimum level of lubrication oil in our vehicle engine (Engine represents our body).

If lubrication oil level of vehicle engine is low, then engine will run for sometime but not for a long life.

In same way, if RDA is not followed by us, we will run for sometime but not for a long life.

– Health Jaagran

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Fat Soluble Vitamin Functions, Sources and Definition

Here, we are going to know about fat soluble vitamin functions deeply. But, before that we need to understand basics about micro nutrients.

Micro-nutrients (Micro means very small)

Nutrients, which are required in very much smaller qualities as compared to macro-nutrients in the body of an organism.

Types of micro-nutrients

  1. Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
  2. Minerals (inorganic compounds): Macro-minerals & Trace minerals.

A). VITAMINS

Vitamins are micro organic compounds, made up by plants and animals which can be broken down by heat, acid or air.

Categorized into two types:

i). Water-soluble &

ii). Fat-soluble vitamins.

i). Water soluble vitamins

Vitamin-B group & Vitamin C

ii). Fat soluble vitamins

Vitamin A, D, E and K:

Vitamins which doesn’t dissolve in water and best dissolve in fat or a source of fat. After complete absorption and consumption of these vitamins, they stored in liver and fatty/muscle tissues for a future purpose of body requirement.

Fat-soluble vitamin functions and feautures
Vitamin A
  • Vitamin A: (RDA= 600 mcg(µg)/day (retinol) & 4800 µg/day (beta-carotene)),mcg means microgram.
    • Exist in 2 natural forms = Retinol (animal source) & Beta-carotene (plant source)
    • Functions: Helps in vision/eye health (specially night vision), cell division, healthy skin, organ functioning and building immunity, healthy liver and bone health.
    • Acts as a strong antioxidant for cellular membranes.
    • Required for growth and reproduction.
    • Sources: Meat, Egg, Fish oil, Milk & Dairy products, Spinach, Mustard, Bathua, Mint, Pumpkin, Carrot, Papaya, Melon, Mango, Apricots, Sweet potato etc.
    • Deficiencies: Night blindness, Conjunctival Xerosis (Dryness of front thin membrane layer of eye), Bitot’s spot (Dark grey or black spots in cornea of eye), Corneal Xerosis, Follicular Hyperkeratosis (plugging of hair follicles) etc.
    • Excess: Hypervitaminosis A (GI upset, blurred vision, headache), Hypercarotenemia, Teratogenic (Abortion & birth defects).
Vitamin D
  • Vitamin D: (RDA= 10 µg/day OR 400 IU)
    • Good health of skeletal system.
    • Functions: Helps in building bone health by assisting in calcium absorption, to regulate blood calcium, cell division, reduce risk of some cancers, insulin secretion, functioning of parathyroid gland and also helps in building immunity.
    • Helps in working of vitamin A, calcium and phosphorus in the body.
    • Sources: Exposure to sun light, Fish liver oil, Egg yolk, Milk & milk products etc.
    • Deficiencies: Rickets (children), Osteomalacia (adults).
    • Excess: Constipation, Weight loss, Vomiting, Nausea, Excess thirst etc.
Vitamin E
  • Vitamin E (α-tocopherol): (RDA= 7.5 to 10 mg/day)
    • Essential for reproductive health i.e. tocopherol.
    • Functions: Promotes immune system, protects vit A & vit C from oxidation, helps in anti-aging, cancer protection, prevention from cardiac issues, iron metabolism, nervous tissues health, reproduction, foetus health and reduces cholesterol level.
    • Acts as an antioxidant and protects cell damages.
    • Sources: Corn, Soybean, Wheat germ, Peanut, Almond, Coconut, Bajra, Barley, Wheat grain, Pumpkin seed, Melon seed, Fish oil, Spinach, Broccoli, Papaya etc.
    • Deficiencies: RBC’s breakdown, Muscular dystrophy, Impairment of neuromuscular function.
Vitamin K
  • Vitamin K (Menadione): (RDA= 55 µg/day)
    • Known as coagulation vitamin (coagulation of blood in case of injury).
    • Functions: Helps in blood clotting (formation of blood clotting protein), proper bone development, blood circulation and liver functioning.
    • Sources: Tomatoes, Green pea, Cauliflower, French beans, Spinach, Broccoli, Cabbage, Mustard, Liver oil, Soybeans etc.
    • Deficiencies: Increase in blood clotting time, Increased the chances of haemorrhage.

Fat-soluble vitamins are abundantly available with high-fat foods as they are soluble in fat or lipid and also they are much better absorbed into our bloodstream when we eat these vitamins with fatty food.

-healthjaagran

Vit D3 miracle

Dr. Strand, M.D.

Deep Nutrition

Vitamin D