Vitamins and Supplements

A vitamin is a natural composite required by an organism as an essential nutrient in partial amounts in body. Vitamins are essence that your body needs to produce and develop usually. There are 12 vitamins that your body requires. They are vitamins A, B, C, D and E. You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetable may need to take a vitamin B12 supplement.

Each vitamin plays a role. If you have deficiency of vitamins, you may develop a disease. For example, if you don't get enough vitamin E, you could be suffer from skin disease. Some vitamins may help prevent medical problems

The finest way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

Here some helpful information about vitamins that can help you to prevent diseases.

VITAMIN A

Vitamin A prevents night blindness  Keeps eyesight good and has the same immunity-boosting properties as vitamin C. Fine immunity system as vitamin C.

Most people get enough from food, and taking a pill over dose of medicine leads to liver damage. But if you've been catching colds more frequently or if your eyesight seems weaker, try cod-liver oil. it's helpful to increase night vision.

Best foods for vitamin A

Liver from chicken, beef, sweet potatoes, spinach, cantaloupes, carrots.

VITAMIN B

This is father of all vitamins that enhances energy levels, regulates mood, and increases your immune system.

They often come together in a B-complex, along with claims that they cure wrinkles, fight muscle fatigue, and relieve. Men should avoid B9 vitamin because it causes prostate cancer. The exception is for vegetarians, who should take B12.

Best foods for vitamin B

Chicken, Eggs, Salmon, Beef, Lentils, Peas, Spinach, black beans.

VITAMIN C

Also known as ascorbic acid, C helps fight skin aging and keeps your tendons and ligaments young, preventing injury. And it's your immune system's

The daily recommended intake is 90mg, but if you're stinting on sleep and working out, you should take 250 to 500mg daily. If Vitamin C gives you heartburn, take the low-acid buffered version.

Best foods for vitamin C

Broccoli, Brussels sprouts, Oranges, grapefruits, tomatoes, chili peppers, and strawberries.

VITAMIN D

 Vitamin D protects against depression, Cancer and heart disease. Symptoms of deficiency include fatigue and depression. A deficiency is bad for your body, but taking a D supplement may be cause of prostate cancer and pancreatic cancer in men so eat more D-rich foods, and sit in more sun light.

Best foods for vitamin D           

Salmon, sardines, cheese, eggs, mushrooms.

VITAMIN E

Promotes healthy skin, protects against bladder and prostate cancers, and is essential for brain health.

Pop an E and you can amp up your sperm count and reverse aging, according to manufacturers' claims which aren't backed by science. In fact, some studies link the supplement to lung cancer.

Best foods for vitamin E

Eggs, sunflower seeds, almonds, olives, spinach, Swiss chard, turnip greens, whole grains.

Supplements

Supplements as generally understood include vitamins, minerals, fiber, fatty acids, or amino acids, among other essences. There are more than 50,000 dietary supplements available.  (55%-60%) people take dietary supplements by using multi vitamins. These products are not intended to prevent or treat any disease and in some cases dangerous to health. It is s a best source to fulfill your vitamin requirements to take healthy food.

Continental style based on Garlic, Olive oil and some aromatic herbs like basil/rosemary/thyme are the base which other attributes ingredients like tomatoes and red wine are often added.

Recipe serves: 4 Preparation time10 min Cooking time15 min

Ingredients

How to make

Heat 2 tablespoons of oil in a frying pan over a medium heat. Fry beef, until turns golden brown. Remove to a plate.

At Lower heat, add curry paste and fry for 1-2 minutes, or until fragrant.

Return beef to frying pan with Continental Stock Pot, one cup of water, coconut cream, sugar, fish sauce and vegetables. Cook lightly for 5-10 minutes or until cooked.

Serve with rice

Suggestion mix through 2 teaspoons coriander and 1 tablespoon lime juice, sprinkle with toasted sliced peanuts.

DON’T WORRY

Blood Pressures are usually categorized into three groups; low (90/60 or lower), high (140/90 or higher) and normal values (above 90/60 and below 130/80).

Lifestyle plays vital role in controlling your high blood pressure. If you successfully control your blood pressure with a vigorous lifestyle, you may avoid, delay or reduce the need for medication.

      2. Exercise regularly

          Regular physical doings at least 20 to 50 minutes most days of the week can lower                  your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been energetic, increasing your exercise level can lower your blood pressure within just a few weeks. Even temperate activity for 15 minutes at a time, such as walking and light strength training, can help.

     3. Blood Pressure Diet - Eat more fruits and vegetables

Eating more fruit and vegetables grains and low fat dairy products helps to lower your blood pressure. Adults should eat at least five portions of fruit and vegetables every day. A portion is 80 grams, or roughly the size of your fist. It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet: Keep a food diary. Writing down what you eat, even for just a week, can loss shockingly light on your true eating habits. Monitor what you eat, how much, when and why.

4. Cut out salt in your diet:

Even a small reduction in the salt in your diet can reduce blood pressure by 3 to 7 mm Hg. To reduce salt in your diet, consider these tips: Follow how much salt is in your diet. Keep a food diary to examine how much salt is in what you eat and drink each day. Read food label. Choose low sodium substitutes of the foods and beverages you normally take. Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.

5: Reduce your stress

When we’re stressed, our bodies produce more concerned neurotransmitters. The result is higher metabolic and heart rate, and higher blood pressures. One of the best ways to reduce stress is with self meditation. As a means of reducing stress induced high blood pressure, studies have shown it decreases BP twice as much as progressive muscle relaxation.