Tag Archive for vitamins

Vitamins Essential for Teenage Boys

Vitamins intake in diet during teenage plays a significant role in the growth and development and helps them become a adult. In addition, teenage is the formative period for the personality of an individual. As a parent, you need ensure that they have enough nutrients, vitamins inside the body to make them fully grow to their potential. They must get enough energy to perform activities.

Vitamin A is crucial to promote healthy immune system, maintain healthy skin, eyes and development of cells. Teen boys require 900 mcg of vitamin A per day.

Vitamin C helps in the formation of collagen that helps to hold cells together. Enables the body to absorb calcium and iron, assists in healing wounds. Teen boys require 75 mg vitamin C per day.

Vitamin D helps the body absorb calcium and aids in bone formation. 15 mcg of vitamin D is required daily.

Vitamin E protects cells from damage and maintains health of red blood cells. 15 mg of this vitamin is needed everyday by teen boys. Vitamin B6 is important for brain and nerve functioning. Also assists in break down of proteins and make red blood cells (RBC). Around 1.3 mg of B6 is needed.

Vitamin B1 converts carbohydrates in the body into energy and is essential for proper functioning of heart, muscles and nervous system. 1.2 mg is needed by teen guys everyday.

Other B vitamins are also needed for maintaining healthy skin, proper functioning of nerves and improve eyesight. 16 mg of B3, 1.3 mg of B2, 400 mcg of B9 are required daily.

Teens’ parents should make sure that foods their kids consume provide energy rather than fattening. As they grow older, the growth and development slows down and begin to store fat which leads to overweight and makes them obese.
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Natural Micronutrients Versus Supplements

Confused to choose natural sources or supplements? Worried about any side effects you face due to supplements?

In this article, we will give a comparative study of natural nutrients and supplements to give you a clear picture about what to choose and why.

Natural vitamins versus supplements
Natural vitamins – We can get these vitamins, through food. They are of natural origin, but the point is to what extent we get all the vitamins. Are we able to include foods that give all the vitamins that are required daily in normal amounts? Answer is No. Inspite of following a regular balance diet, we still do not get enough vitamins through food.

The reasons might be because of foods we get today is all made of chemicals, unseasonal fruits, lack of proper knowledge of nutrients in the food we take and poor financial condition.

Thus, it is clear that we do not get daily requirements of vitamins only through diet.

Multivitamin supplements – You can use these supplements. They can compensate for the deficiency of these natural vitamins, but they are not substitutes for natural vitamins.

  • Multivitamins in the form of capsules to be taken along with food to get enough vitamins if you have very low vitamins. These supplements cannot substitute natural vitamins.
  • One advantage of these supplements is that we can get all the vitamins at in one capsule and the cost is also affordable to most of us.
  • But it is suggested to take supplements only after consulting a doctor. Special attention is take in case of children and pregnant women.
  • Multivitamin supplements have different combination of vitamins. So you have to choose based on your requirement. For example, a pregnant women has to choose supplement that has more folic acid and no vitamin A.

Natural minerals versus supplements
Minerals are also diet-origin. We get them through food we take. Amounts of minerals required by our body vary from person to person. Some may have high requirement and some may have less requirement.

Most minerals work in combination with other nutrients. Deficiency of these minerals is rare but the effects are severe if their levels are lowered.

Therefore, it is important to maintain normal levels of these minerals. Only dietary sources cannot give all the minerals for body.

We have mineral supplements available in the market like vitamin supplements. Supplements should be used only after consulting a doctor, as doctor can guide by saying which minerals you are devoid off and which mineral supplements should you take.

Make sure to follow the prescription by professsionals. Overdoses may have side effects.

Supplements along with diet is good option to have a balanced vitamin-mineral compostion in your diet. Read more

Vitamins Vs. Carbohydrates Vs. Proteins

Vitamins, carbohydrates and proteins are critical to function effectively in our body. For that our diet should supplement enough quantity to lead a healthy life. Below is a table that shows the importance, functions, and food sources of vitamins, carbohydrates and proteins.

Parameters Vitamins Carbohydrates Proteins
What are these? Vitamins are the organic compounds required in sufficient amount from our daily diet to live a healthy life. Carbohydrates are organic compounds with carbon, hydrogen and oxygen. They are the most important source of energy for our body. Proteins are the biological molecules containing polymer chain of amino acids linked by peptide bonds. They serve as a fuel source to our body.
Types They are of two types:

  • Water soluble vitamins (A, D, E and K)
  • Fat soluble vitamins (B1, B2, B3, B6, B12, biotin, foliate, pantothenic acid and vitamin-C)
They are of two types:

  • Complex carbohydrates (available in starchy foods)
  • Simple carbohydrates (available in sugary foods)
Proteins are made of amino acids. They are of two types:

  • Essential amino acids: these can be made by our body.
  • Non-essential amino acid: These cannot be made by our body. Hence one needs to take them from the food.

There are two types of proteins:

  • Animal protein
  • Plant protein
Importance Vitamins are one of the important nutrients required for our body to grow and develop. Carbohydrates are the ideal source of energy called glucose. All the cells, tissues and organs of our body use this glucose to function properly. Proteins are the building blocks of life. They do wide variety of biological functions in our body like cells growth and tissue repair.
Functions Vitamins do multiple functions in our body. It helps in preventing night blindness, rickets, osteoporosis, cancer, heart diseases and signs of aging. It helps in formation and maintenance of healthy skin, bones, teeth, cartilage, blood cells and blood vessels. In the digestive system of our body, carbohydrates are converted into glucose. This sugar (glucose) gives energy to the cells, tissues and organs of our body to function properly. After utilizing, excess sugars are stored in liver and adipose tissue for future use. Proteins do several functions in the body. Proteins as muscle, skin, hair, hormones. And some proteins acts as enzyme catalyst, antibodies. Hemoglobin is a transport protein that carries oxygen from lungs to the tissues.
Food sources They are available in both plant and animal sources.
Plant sources: Cabbage, cauliflower, lettuce, asparagus, spinach, citrus fruits, almonds, corn, soybean, green leafy vegetables, pine apple, straw berries, blue berries, watermelon, etc.
Animal sources: meat, fish, liver, beef, egg, cheese, milk, etc.
They are available in banana, strawberries, blueberries, brown rice, white rice, yogurt, tomatoes, whole grain bread, drinks, candies, starchy vegetables, milk products, cereals, legumes, etc. They are available in plant and animal proteins. Plant proteins contain essential amino acids. It includes seeds, nuts, cereals, legumes, beans, grains, pulses, soy products, etc.
The sources of animal proteins are meat, dairy products, poultry, eggs, fish, etc.

How Much Biotin Or Vitamin B7 is Required for Human Body?

According to the Food and Nutrition Board of the Institute of Medicine of the United States National Research Council in 1998, it has set an average adequate intake levels (Al) for Biotin for the adults up to 20 to 30 micrograms per day. However the appropriate dose for Biotin or Recommended Dietary allowances (RDA) has not been established due to the insufficient information to determine an appropriate range of doses for Biotin.

The following list gives you a brief glance on adequate intakes (AI) for Biotin are :

  • From newborns to 12 months of age, 7 micrograms of Biotin is required per day.
  • For children between 1 to 3 years of age, 8 micrograms of Biotin is required per day.
  • For children between 4 to 8 years of age, 12 micrograms of Biotin is required per day.
  • For children between 9to 13 years of age, 20 micrograms of Biotin is required per day.
  • For adolescents of age between 14 to 18 years, should get a Biotin of 25 micrograms per day.
  • For adults over 18 years of age group should get a Biotin of 30 micrograms per day.
  • For pregnant women over 18 years of age should get a 30 micrograms per day.
  • For breast-feeding women, 35 micro of Biotin is required per day.

However the appropriate dose of biotin depends on various conditions such a people’s age, health, etc. Sometimes the recommended dosage may change due to dietary restrictions, lower biotin levels etc. Before taking vitamin B7 supplement make sure that you meet or consult physician so that he will suggest you how much amount of Biotin is required for you.

Natural Vitamins Versus Synthetic Vitamins – Pros and Cons

Vitamins are essential nutrients that are required to main the normal health. You can get some of the vitamins by consuming a different food daily. For the other vitamins you do not get from your daily diet, you should take in the for food supplements. Vitamins are also useful for chemical reactions in digestion of food and this cannot be done by the body on its own and thus vitamins help in metabolism. So you must take vitamins in the form of diet such as fruits and vegetables. Some vegetables and fruits also does not give some vitamins so we have to take from other ways, else there might be deficiency.

These vitamins are stored and preserved with the help of using other substances and can be called as synthetic or natural vitamins.

Now a days many pharmacy stores have these synthetically made vitamins in the form of pills, gels, oils or liquids for various treating conditions. At any rate, getting vitamins from fruits and vegetables is a better than getting vitamins that are artificial.

However synthetic vitamins cannot give and perform same functionality as the natural vitamin that performs in our body.
Some vitamins taken naturally, give a better performance- vitamins like C, E can beta-carotene should be compulsorily obtained by natural way and these are unable to isolate in the form of synthetic form. To some extent vitamin C can be found in terms of ascorbic acid but it doesn’t have that much of pure vitamin C content levels.

Clearly, it is best to get your vitamins from whole foods because whole foods provide complete vitamins rather than fractions of them. In many cases, whole foods also provide the minerals that are necessary for optimal vitamin activity. For example, sunflower seeds are an excellent whole food source of vitamin E and the mineral selenium, both of which need each other to offer their full health benefits.
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