Category: Health

Our immune system is responsible for protecting our body from disease-causing or lethal microorganisms. It does a great job, but sometimes it fails because of immunosuppression in an individual or attack of a very large number of pathogens and makes you ill.

An individual must adopt a healthy lifestyle to prevent diseases. Many products are available in the market that claims to increase a person’s immunity, but you must know that immunity is not increasing the number of immune cells in our body; that is what most supplements do. It is because different cells work against different pathogens, and we do not know which cells must be increased in our body.

According to the studies, our healthy immune system depends on our dietary intake. It is usually observed that the people living in poverty are more susceptible to diseases. Some nutrients like selenium, iron, vitamins A, B, C, E, and others change the activity of our immune system and expose us to different diseases. Stress is one of the major causes of immunosuppression in different individuals.

Foods to Boost the Immunity

Proper diet and exercise are beneficial for having a strong immune system. There are certain foods available that provide you with all the essential nutrients that boost your immune system. Some of the foods to boost our immune system and their importance are discussed below.

1. Citrus Fruits

Citrus fruits are too important for our immune system and protect us from several diseases, including cancer and kidney stones. Vitamin C present in citrus increases the number of lymphocytes in the body that are the most important cells fighting against the invading microbes.

Some fruits are included in the list of citrus fruits and can be taken with our food. Some citrus fruits are:

• Oranges
• Lemons
• Limes
• Grapefruits
• Mandarins
• Tangerines
• Clementines

Vitamin C is not produced or stored in our body, so its daily uptake is necessary for better health conditions. The amount recommended for adults is:

• 75 mg for women
• 90 mg for men

If you are taking Vitamin C supplements, never exceed the 2000mg limit for a day. Although it is effective against many diseases like the cold, its effectiveness is not observed against the coronavirus.

Today, we will learn what is gestational diabetes? What are the causes and symptoms? How we can treat gestational diabetes? And the gestational diabetes diet plan.

“Gestational diabetes is high blood sugar that develops during pregnancy and usually disappears after giving birth. It can occur at any stage of pregnancy, but is more common in the second half.”

(National Health Service UK, 5th August 2016)

According to the National Institute of Child Health and Human Development, gestational diabetes affects 5 percent of all pregnancies, which means that there are about 200,000 cases of gestational diabetes in the US each year.

CAUSE OF GESTATIONAL DIABETES

During the time of pregnancy, how the body reacts and utilizes insulin changes. Naturally, our body starts to withstand the effect of insulin to provide the baby with more glucose. However, this process does fail in the case of some women. Sometimes, the body fails to respond to insulin or the other time, the body does not succeed in making the required amount of insulin for the body. Whichever the case, it results in excess of sugar level in the blood which becomes the cause of gestational diabetes.

SYMPTOMS OF GESTATIONAL DIABETES

Most of the women don’t have or experience any symptoms but some women might have unusual thirst, frequent urination in large amounts, fatigue, and sugar in the urine. Gestational diabetes can be diagnosed by urine tests in which the sugar in the urine is checked. Moreover, glucose screening test is also conducted by doctors around the twenty-eighth week of pregnancy where the patient drinks a sugary liquid and blood is drawn out an hour later. If there is an increase in sugar level, then glucose tolerant test will be conducted to diagnose gestational diabetes.

WHO IS AT THE RISK OF GESTATIONAL DIABETES?

Researchers have provided that a woman may be at higher risk if:-

1. She is overweight and has a BMI (Body Mass Index) of 30 or over 30 which affects the ability of insulin to keep sugar level balanced

2. She has a higher level of abdominal or tummy fat in the earlier stages of pregnancy

3. Doctors have noticed that women over 35 have greater risks of being diagnosed with gestational diabetes

4. She had Gestational Diabetes at the time of previous pregnancies; the patient is at higher risk that she may develop gestational diabetes again this time

5. She has a family history and diabetes run in the family. Moreover, statistics prove that African-American, Native American, Asian and Hispanic women are more likely to have gestational diabetes

6. She has a slightly elevated sugar level before pregnancy

7. Some researchers suggest if the woman is inactive or has been put on a bed rest, that very woman is at higher risk of gestational diabetes as they can gain additional weight during pregnancy due to lack of activeness and activity.

WHY IS GESTATIONAL DIABETES A PROBLEM?

Gestational Diabetes can have adverse effects on the baby as well as the mother. These conditions do not occur every single time but it may develop in case of gestational diabetes.

For the baby, it can result in high birth weight of the baby (which is known as Macrosomia) which can result in a more complicated and difficult delivery. Large bodied babies can be injured in case of natural delivery via vagina as their shoulders can be stuck resulting in shoulder dystocia. It may also cause early pregnancy or force the surgeon to opt for C-section at the time of delivery. Moreover, the baby may have unstable blood sugar (known as Hypoglycemia) and breastfeeding has to be started right away in order to provide the baby with glucose. If feeding is not possible, a thin plastic tube will be used to provide the baby will required glucose. Additionally, it may cause difficulty in Respiratory Distress Syndrome (RDS) in which the baby will have difficulty in breathing and will require oxygen right away. Jaundice can also be developed in the baby in which skin of his or her body will turn yellowish and white parts may change its color slightly. If jaundice is not cured, it can pose risk to the baby. Moreover, the magnesium and calcium level in the body of the baby can drop significantly upon delivery, resulting in a sudden involuntary muscular contraction (spasms) especially in hands and feet so the baby will require calcium and magnesium supplements.

Most of the times, diabetes does disappear after pregnancy, but the mother can still have it after delivery. Likewise, the chance of diabetes later in life, increases in case of mother as well as the baby.

HOW CAN GESTATIONAL DIABETES BE TREATED?

It is easy to treat gestational diabetes if it is found in earlier stage of pregnancy. Treatment for gestational diabetes includes

• Insulin injections

• Frequent monitoring of blood sugar

• Daily tests of blood glucose

• Physical activity/exercises

• A healthy diet and special meal plans

KNOWING & CONTROLLING SUGAR LEVEL

The patient must know and keep a check on two elements; She should know her sugar level( that is the to keep a frequent test on the level of glucose in the blood) and secondly how to keep the sugar level under control by eating a healthy diet, by the means of exercise or physical activity or through insulin, if required.

The sugar levels change every day and depend upon what kind of food you are consuming, in how much quantities and when are you eating the food. If you can keep a proper check on glucose levels and its changes during the day, it can help you and your nutritionist in devising and adjusting your diet plan and your overall treatment. Frequent checks during the day at will help choose what kind of meal is best for you, at which time of the day you need to eat and how much food is required by your body at a particular time. As the due date gets closer, the insulin resistance in the body increases gradually and then it may require your body to take insulin shots if glucose level is not under control.

Your health care provider can check the glucose level for you or even you can do it in a simple way at home. The glucose level can be checked in simple steps by squeezing out blood from any of your fingers using a small needle (called lancet) and then placing the blood on the specified place in the glucose meter. The meter will then provide your sugar level, in numbers, within a few minutes depending upon the type of meter. You need to test your sugar level four times a day or as prescribed by your health care provider. Four times might include early morning before you eat anything, 1 or 2 hours after breakfast, lunch, and dinner. You can also check the glucose level before going to bed at night which is called nocturnal glucose level.

Even though the glucose level fluctuates during the day, there is healthy range provided for each level and you should try to keep the glucose level within the range or otherwise you need to adjust your diet plan and overall treatment. For instance, in the early morning, fasting glucose level should ideally not be higher than 95 mg. Similarly, after an hour of eating, the sugar level should not rise above 120 mg.

GESTATIONAL DIABETES DIET PLAN

Eating well is beneficial and essential during pregnancy but the importance of opting for the right food and proper meal plan increases even more in the case of gestational diabetes. Sticking to a proper diet plan and regular exercise reduces the need for medication and also lessens the chance that you or your baby have complications during pregnancy, after delivery or in the future.

ROLE OF A PROPER DIET PLAN

Generally, a healthy and proper diet should include the perfect balance between all the food groups, thus it should be able to provide nutrients, minerals, and vitamins to the body during pregnancy. However, those women who have gestational diabetes tend to have special needs. The function of the ideal diet plan is to ensure two things that the blood sugar level stays in its level while the body gains weight accordingly as well. Therefore, it is important to consult a dietician, nutritionist or your health care provider for a proper diet plan.

BASICS OF A DIET PLAN

– According to the American Diabetes Association, women with gestational diabetes should have three meals (which are small to medium) and two to four snacks in the day. Small and frequent meals will ensure weight gain and control sugar levels

– Fiber and protein-rich food like salad, fruits and nuts should be preferred in your meal as mid-morning or mid-evening snacks

– Stick to exact same timings for the meal every day

– Do not tend to skip any meal or you will become more hungry for the next meal

– Limit or avoid processed food

– Avoid food that is high in sugar

– Vegetables and fruits should be included in every meal

– Proteins should be consumed with every meal

– Food portion should be controlled to avoid overeating

– Add nighttime snack like a piece of fruit or crackers in the plan

– We should keep in mind that every individual is different, so what works for an individual may not work for you. It is noticed that some meal which is recommended, might not work for you in keeping your glucose level in control so it is important to consult your nutritionist and sit together to devise a plan that works for you.

FOOD PORTION CONTROL

Even if healthy foods are consumed, eating too much can cause an increase in high glucose levels and cause a spike in blood sugar level, therefore it is necessary that a proper watch is kept on food portions consumed during the day. Using smaller plates can help in controlling food portion. Portion sizes have the biggest impact on glucose levels It is important that the same amount of carbohydrates are consumed in each meal. Food labels contain important information that can help you to manage the diet plan efficiently. You can also follow websites like My Plate Planner to create a healthy plan that keeps your glucose level in the range. My Plate “is the current nutrition guide published by the USDA Center for Nutrition Policy and Promotion, a food circle depicting a place setting with a plate and glass divided into five food groups.”

FOOD GROUPS – GESTATIONAL DIABETES DIET PLAN

Let’s take a look at the food groups and whether they should use or avoided and in how much quantities.

CARBOHYDRATES

Carbohydrates are the nutrients that are found in fruits, grain, milk products, and vegetables. Carbohydrates are important for the body during pregnancy and is the main source of energy for the body as the body uses carbohydrates to make sugars, like glucose. The consumption of carbohydrates works proportionately with the blood sugar level like a small intake of carbohydrate results in a small increase and likewise, a large intake of carbohydrates at a single meal can result in a large increase in the sugar level. Thus, it is important that the diet plan includes the intake of carbohydrates to such an extent that the requirement of glucose in the body is met and the sugar level is also kept in control.
The balance of carbohydrates will include that excess consumption at one meal should be avoided. Carbohydrates that are rich in fiber should be used and carbohydrates should be combined with protein or healthy fats in the meal. Moreover, the carbohydrate intake should be spread evenly over the day.

Example of healthy carbohydrates includes starches (whole grain bread, brown rice), beans, starchy vegetables, fruits, low-fat dairy products. Milk and yogurt provide carbohydrates plus also providing proteins and calcium alongside. Low-fat dairy can be used to manage the weight during pregnancy. Likewise, soy milk can be used by people who are either vegetarians or lactose intolerant. Similarly, almond milk or flax milk can control carbohydrate intake as they are not a source of carbohydrates but can be used as good alternatives.

Carbohydrate Counting

For the meal plan, it is important that the number of grams carbohydrate that is consumed in every meal and every snack is counted so that it does not go out of the range that is prescribed either by your health care provider or nutritionist You should have the count for each meal or snack as well as the total consumption during the day. A slight change in the meal plan can result in the count of grams of carbohydrates, therefore it is necessary to stay in the prescribed range

PROTEINS

Protein is an important part of a healthy diet. Most of the protein intake does not have carbohydrates and therefore they don’t result in an increase in the sugar levels but some vegetarian intakes of proteins like beans and legumes can contain carbohydrates. Two to three servings of protein are required by women with gestational diabetes.

FATS

These are responsible for providing fatty acids and vitamins. Fats are not responsible for raising blood sugar level because they don’t have carbohydrates, but they have a concentrated amount of calories. That is why fat intake should be limited to manage weight gain. It is necessary that such a diet is opted for which is low in saturated fat, trans-fat and cholesterol while is moderate in total fat. It is more appropriate to use vegetable oil than solid fat like the ones found in meat or daily products. Some foods in this group include butter, mayonnaise, and salad dressing.

FIBER

Fiber is that component of plant foods that cannot be digested by the body It includes skins, seeds and, bran. Fiber is important in controlling the glucose level as it slows down the digestion process and the absorption of nutrients. Foods like fruits, vegetables, beans and, peas are a good source of dietary fiber. Some sources of fiber like whole-grain products also help in preventing constipation.

VEGETABLES

Vegetables are a good source of carbohydrates, vitamins, fiber and, minerals. They have a small amount of fats unless they are cooked in high-fat ingredients like salad dressing, butter or cream, etc.

FRUITS

They are also providers of vitamins, fibers, minerals and, carbohydrates. Fresh fruits, fruits canned in their own juice or frozen fruits can all be consumed during gestational pregnancy.

WHOLE GRAIN PRODUCTS

Products like bread, rice, starchy vegetables cereal, pasta, crackers, and, pretzels are high in nutrients, vitamins, fibers, carbohydrates and minerals. High fat or fried starchy vegetables and grain products should not be consumed. Fat-free or low-fat sauces and toppings can be used occasionally.

DAIRY PRODUCTS

Products like milk, cheese, and yogurt should strictly be restricted and only fat-free or extremely low-fat ones (less than 1%) should be used.

MEAT, POULTRY, FISH, BEANS, AND NUTS

These food provide the body with minerals, vitamins and, protein. Extra fat and skin should be cut off from meat and meat should be cooked, grilled, broiled or roasted without any addition of fat or cholesterol.

FREE FOODS

Free foods are the ones that have an intake of less than 20 calories in them. They can be consumed without adjusting them into the diet plan. These include raw vegetables, condiments (like ketchup, fat-free cream, and salsa) and seasonings. Water is also considered as free food and it is advised you should drink a lot of water during pregnancy.

ALCOHOL

Alcohol is not a safe option to consume during pregnancy at all, so risk increases in cases of those women who have gestational diabetes as consumption of alcohol during the first three months of pregnancy can lead to miscarriage and other complications. Moreover, it can also result in hypoglycemia (drop in glucose level below 4 mmol/L) if gestational pregnancy is dealt with insulin

WATER

Water will not only help you keep hydrated but it will also help balance the blood sugar level by helping to flush sugar out of your body system. Therefore it is important to have a glass of water with each meal and another between each meal, therefore consuming three to four liters of water in the day while also exercising and participating in physical activity.

SAMPLE DIET PLAN

A sample diet plan, provided by Yale Health, is as follows
Breakfast (2 carbs=30g)

• 1 slice whole-wheat toast (1 carb)

• 1 egg

• 1 cup fat-free milk (1 carb)
Snack (1 carb=15g)

• 4-6 whole what crackers (1 carb)

• 1 ounce cheddar cheese
Lunch (3 carbs=45g)

• 2 slices whole wheat bread (2 carbs)

• 3 ounces turkey

• Lettuce and tomato

• 1 cup raw veggies

• 1 cup berries (1 carb)

• 1 cup fat-free milk (1 carb)
Snack (2 carbs=15-30g)

• 2 tablespoons peanut butter

• 1 small apple (1 carb)

• 3 cups popcorn (1 carb)

Dinner (3 carbs=45g)

• 4 ounces skinless chicken breast

• 1 medium baked potato (2 carbs)

• 2 tablespoons reduced-fat sour cream

• 1 cup broccoli salad

• 1-2 tablespoons salad dressing

• 1 cup fat-free milk (1 carb)

Snack _1-2 carbs-15-30g)

• 1/2 banana (1 carb)

• 2 tablespoons nuts

• 1/2 cup plain nonfat Greek yogurt (1/2 carb)

AFTER PREGNANCY

Research shows that those women who have gestational diabetes during pregnancy tend to have about 3 to 7 percent chance of developing type 2 Diabetes within 5 to 10 years. That is why it is important to remain healthy after pregnancy as well. Make sure to make a visit to your doctor after six weeks and then each year. Moreover, you should also contact your nutritionist to develop a diet plan that keeps your glucose level under control. You should also try to avoid sugars and refined carbohydrates that can spike your blood sugar level and increase risks of diabetes. You should continue your exercise and keep yourself fit. Moreover, try to breastfeed the baby for as long time as possible because breastfeeding women have a low level of glucose to circulate in their bodies.

Similarly, the baby should be tested for hypoglycemia, even when there are no symptoms of it. Make sure that the child consumes a nutritious diet, maybe the one that you were consuming during your pregnancy days. Make sure he keeps his body weight under control and his BMI is checked regularly. Moreover, the child gets exercise as much as possible and participates in physical exercises and sports

We covered vitamin C and Vitamin D3 earlier, let’s have a look at Vitamin F & Vitamin F deficiency symptoms. Vitamins are an organic molecule; it is a very vital micro-nutrient that is required by organisms in small quantity. It is essential for the proper functionality of metabolism.

Vital nutrients are unable to get synthesized in the body, either manufactured in insufficient amount. In this regard, these nutrients should get in the shape through diet.

WHAT IS VITAMIN F?

Vitamin F does not have an accurate definition in contrast to other vitamins. Regarding this, it gets much better classified as fat. Fats are very significant for proper biological functioning in the body. Fats are unable to get synthesized in our body.

It is an illusionary vitamin; vitamin F is known as essential fatty acids (EFA’S). It is referring to fatty acids of Omega-3 and omega-6.

WHAT IS THE COMPOSITION OF VITAMIN F?

The composition of vitamin F is two vital fatty acids known as Linoleic Acid and Alpha-Linoleic acid. Sometimes it is also composed of three kinds of fatty acid, which is arachidonic acid.

The term vital fatty acids are indicating that fatty acids needed for proper functioning of organs; it will not act as fats which work as fuel in the body. Do not confuse essential fatty acids with essential oils, and they are both different things. Essential oils are imperative due to being concentrated essence.

Why Is This Vitamin Essential For Body?

Proper biological functioning in the body is only possible if the body gets an adequate amount of omega-3 and omega-6 fatty acids. These both omegas are moderated by mutual integration in the body and result in proper functioning. Vitamin F is essential for the body. It is responsible for several functions in the organism. Take a brief look below, mentioning some of the significant tasks of vitamin F performed in an organism.

• It is vital for decreasing the level of blood cholesterol in the body.
• It can reduce the risk of heart diseases.
• It is beneficial for the skin. It gives a youthful appearance to the surface.
• It makes the hair shiny and healthy.
• It is essential for healthy nerves and mucous membrane.
• It motivates the growth of beneficial bacteria in intestines.
• It is significant for the coagulation of blood.
• It can also help in lowering body weight.
• It is supportive of the circulatory system, nervous system, and cardiovascular health.
• It is crucial for the proper functioning of the immune system.
• It is beneficial for the function of bones, especially joints. It makes all the bone movements easier.
• It is supportive of the glandular activity, particularly the adrenal glands and thyroid.
• It is very vital for proper and adequate operation of the reproductive system.
• It is very influential for the manufacture of sex and adrenal hormones.

Excluding all the calories intake, the average adult should intake 1 – 2% of vitamin F regularly in their diet. Lots of different reports ensured that the deficiency of vitamin F could cause lots of various problems in an organism.

WORKING OF VITAMIN F

Vitamin F or essential fatty acids are significant for customary functioning and growth of sustainin body cells. They are necessary for the synthesizing of tissue lipids, and the death and life of heart cells. These of Vitamin F features make it essential for healthy skin and hair. For the care of the skin, linolein acid gives healing, anti-inflammatory, and moisturizing support. It can also battle with acne to provide you with soft skin. It will keep your skin elegant and youthful. Vitamin F is too good to facilitate the absorption of additional active ingredients like anti-oxidants. It is due to its skill to permeate the barrier of the skin.

Deficiency usually gets occurred of omega-3 in contrast with omega-6. Naturally, it is due to the abundant amount of omega0-6 our diet. Other than this, the deficiency of this vitamin can cause several issues like dry hairs and skin, hair loss; wound healing will take much time; the generation of the cell will also get decreased.

WHAT ARE THE SOURCES OF VITAMIN F?

There is an excellent variety of food rich in vitamin F. Linoleic or omega-6 can get obtained by various oils like oil of safflower, oil of grape-seed, oil of poppy-seed, oil of sunflower, and hemp oil. You can also get it from cocoa butter, almonds, and egg yolks.

Seeds oil, some beans, chia, fish and hemp seeds are all the rich sources of alpha-linolenic acid.

For aesthetics, you can get linoleic acid in skin nourishing and building formulae. Vitamin F is a quite perfect thing for post care of some corrective cure like peels; they are known to give the anti-inflammatory features, which let the wound recover rapidly, it also helps in minimizing the scars and relieving the pain.

Linoleic acid should get considered as cure room staple because of its potential healing and recovering features. It is not only valuable for escalating the healing for post-corrective cures, but it is worthwhile for the treatmeny of  burns, sores cold, and such other little issues. You should set firmly in mind that vitamin F acts as a building block of healthy cells, and makes it a much essential part of the healthy aging regimen.

DEFICIENCY OF VITAMIN F

Vitamin F cannot get synthesized in an organism naturally. In this regard, it is very crucial to take it as a must in our regular food. Its deficiency can cause some severe health issues. Some of the diseases caused by the lack of vitamin F/ Vitamin F deficiency is listed below;

• The long term total parenteral nutrition, in this disease, the patient get suffered due to the inadequate amount of lipids.
• Cystic fibrosis
• Infants with low weight
• Premature infants
• Serious mal-nourishment
• Fat malabsorption
• Acrodermatitis enteropathica
• Hepatorenal syndrome
• Multisystem neuronal degradation
• Crohn’s disease
• Cirrhosis and alcoholism
• Short bowel syndrome

Vitamin F Deficiency Symptoms

The deficiency of vitamin F leads to hair loss; this problem can get resolved it an adequate balance of vitamin F get restored. Its shortage can result in tearing of ducts to get dried and not function properly. If your eyes get severely dries increase the intake of vitamin F in your diet. Without a sufficient amount of vitamin F, the level of cholesterol will get enhanced in your body, and your blood will clot more often. The deficiency of vitamin F will affect your immune system. All your minor wounds will get heal in a much slower way. The number of colds, bouts of the flu and such other infections will get increased in your body.

CONCLUSION

Vitamin F is much necessary for the human body, especially for the skin. It acts as a skin conditioner. The matter of concern is that it does not get synthesized in the body naturally. You are required to intake it regularly for adequate functioning and operations of biological systems. There are lots of rich sources by which you can conveniently get a sufficient quantity of this nutrient.

Never confuse yourself with essential fats and essential fatty acids; these both are different terms and also function in different ways. It is very safe for daily consumption in the body. Its toxicity is yet not reported. It will not even get interacted with medicines to show any adverse results. But still, for the addition of anything to your diet, you should get assistance from the health care provider.

How important is Vitamin C for skin? Vitamin C has many benefits on the skin. It is required for the best possible advancement and function of numerous parts of the body. It also plays an essential job in keeping proper immune function.

Vitamin C, also called ascorbic acid, is a water-soluble vitamin that is normally present in a few nourishments, added to other people, and accessible as a dietary supplement. People, unlike to most creatures, can’t synthesizevitamin C endogenously, so it is an essential vitamin for them to be consumed in their diet.

Vitamin C was earlier utilized for treating scurvy. Nowadays, vitamin C is utilized frequently to counteract and treating the normal cold. A few people utilize it for different contamination including gum illness, skin inflammation and other skin conditions, bronchitis, human immunodeficiency infection (HIV) ailment etc. A few people also utilize vitamin C for dementia, Alzheimer’s illness, physical and mental pressure, exhaustion, schizophrenia, and Parkinson’s sickness. Vitamin C is also used to treat or anticipate poisonous quality caused by specific medications or metals and to treat peptic ulcers, swine influenza, sudden hearing misfortune and gout.

It may also be consumed for coronary illness, avoiding clusters in veins and corridors, heart assault, stroke, hypertension, elevated cholesterol, unpredictable heartbeat after medical procedure, deficient blood stream that makes blood pool in the legs. Vitamin C may build the mending of consumes, ulcers, breaks, and different injuries.

FUNCTIONS OF VITAMIN C

One of the unmistakable highlights of scurvy is poor injury healing. Vitamin C levels decrease quickly at an injury site. Although inflammatory reactions regularly increase free radicals at the site of damage, and the presence of vitamin C may constrain free radical harm, free radicals may assume a complex job in the mending reaction. Vitamin C may have extra function in wound healing, for instance, by advancing keratinocyte differentiation, fortifying the arrangement of the epidermal obstruction, and restoring the stratum corneum. Vitamin C is incorporated into oral treatments for pressure ulcers (bed sores) and burns, alongside vitamin E, zinc, and other nutritive elements.

Higher intakes of dietary vitamin C have been associated with a decreased danger of dry skin, proposing that ascorbic corrosive may have impacts on Trans Epidermal Water Loss (TEWL). In cell culture models, expansion of vitamin C advances the blend of hindrance lipids, which would set up a working stratum corneum with low water penetrability.

Ecological contamination, for example, ozone, can diminish vitamin C levels in the skin and prompt free extreme harm. Smoking also prompts expanded wrinkling and diminished collagen amalgamation, which relates to a decrease in plasma vitamin C levels; be that as it may, it is misty if this connects to bring down vitamin C levels in skin.

Topical vitamin C might be helpful against skin inflammation to diminish fiery sores. It may also have gentle skin helping impacts that are caused by decreases in melanin production and melanin oxidation.

Importance: How important is Vitamin C for Skin?

Speaking of vitamin C for skin; vitamin C also helps in enhancing physical perseverance and slowing the skin aging, and in addition balancing the reactions of cortisone and related medications and diminishing symptoms of radiation treatment. Some individuals put vitamin C on their skin to secure it against the sun, contamination, and other ecological risks.

Vitamin C confines the harm actuated by ultraviolet (UV) light exposure. Vitamin C isn’t a “sunscreen” since it doesn’t absorb light. But, only an antioxidant which protects skin against UV-induced harm caused by free radicals to the skin. Vitamin C transport proteins are expanded in keratinocytes because of UV light, proposing an expanded requirement for vitamin C take-up for satisfactory protection.

Vitamin C directs the synthesis of the basic protein collagen. The job of vitamin C in the hydroxylation of collagen atoms is much characterized. Hydroxylation of collagen is essential for its extracellular strength and support of the epidermis. That very much explains the important role of vitamin C for skin. That very much concludes how important is vitamin C for skin.

VITAMIN C DAILY REQUIREMENTS

According to NIH,the RDA for Vitamin C for 0 a year is 40-50mg, for 1-3 years is 15 mg, for 4-8 years is 25 mg, for 9-13 years is 45 mg, for 14-18 years is 65-75 mg and for 19+ years is 75-90 mg; Moreover, the RDA for pregnant ladies is 80-85 mg and for lactating ladies is 85-120 mg. People who smoke require 35 mg/day more Vitamin C than non-smokers.

VITAMIN C DEFICIENCY

Intense vitamin C deficiency leads to scurvy. Beginning side effects can incorporate weariness (most likely the consequence of weakened carnitine biosynthesis), discomfort, and aggravation of the gums. As vitamin C deficiency advances, collagen combination ends up debilitated and connective tissues end up debilitated, causing petechiae, ecchymoses, purpura, joint agony, poor injury mending, hyperkeratosis, and corkscrew hairs. Extra indications of scurvy incorporate depression and in addition swollen, draining gums and relaxing or loss of teeth because of tissue and capillary fragility. Iron deficiency anemia can also happen because of expanded bleeding and diminished nonheme iron ingestion auxiliary to low vitamin C consumption. In youngsters, bone disease may occur and if left untreated, scurvy is lethal.

Today, vitamin C insufficiency and scurvy are uncommon in developed nations. Obvious insufficiency side effects happen just if vitamin C consumption falls beneath around 10 mg/day for a long time. Vitamin C insufficiency is remarkable in created nations; however, can at present happen in individuals with constrained food variety.

VITAMIN C TOXICITY

Vitamin C is a water-solvent vitamin with dietary abundances not ingested, and overabundance in the blood quickly discharged in the urine, so it displays strikingly low intense toxicity. More than a few grams may cause heartburn, especially when gone up against a vacant stomach; However, taking vitamin C as sodium ascorbate and calcium ascorbate may limit this effect. Other manifestations revealed for a large dose incorporate sickness, stomach spasms and the diarrhea. These impacts are credited to the osmotic impact of unabsorbed vitamin C going through the intestine. High vitamin C admission may cause over the top assimilation of iron.

VITAMIN C LAB TESTS

Basic tests are accessible to measure the levels of vitamin C in the urine and in serum or blood plasma, but these reflect ongoing dietary intake rather than total body content.

SOURCES OF VITAMIN C for SKIN

The most extravagant sources are fruits and vegetables. Vitamin C is the most taken dietary supplement and is accessible in an assortment of forms including tablets, drink blends and capsules. Citrus organic products, tomatoes and tomato juice, and potatoes are real givers of vitamin C. Other great sources incorporate red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and melon.

Although that vitamin C isn’t normally present in grains, it is added to some fortified breakfast oats. The vitamin C substance of nourishment might be decreased by cooking as ascorbic acid is water soluble and is crushed by warmth. Steaming or microwaving may also decrease it; Luckily, a significant number of the best sources of vitamin C, for example, fruits and vegetables, are usually consumed raw.

CONCLUSION – How Important is Vitamin C for Skin

There’s no denying of how important is Vitamin C for skin. Vitamin C is a basic part of skin health. Vitamin C adds to photo-protection, diminishes photodamage, and is required for satisfactory injury healing. Oral supplementation with vitamin C may help avoid UV-induced harm, particularly in blend with supplemental vitamin E. Dietary vitamin C may also give photo-protection. Topical use of vitamin C gives off an impression of being a powerful course to convey ascorbic corrosive to the skin because ascorbic corrosive gives off an impression of being taken up promptly at an acidic pH.

Regardless of irregularities in vitamin C arrangements and study outline, the information propose that vitamin C is best in securing against harm incited by UV light and, furthermore,  has utility in the treatment of photodamage as well as skin wrinkling; Finally, the best impacts of vitamin C supplementation are seen when it is joined with different micro-nutrients, for example, vitamin E and zinc.

Don’t miss out our last post in which we discussed importance of vitamin D.

Speaking of how important is vitamin D3 and D2, most of us disregard the importance of Vitamin D. Vitamin D is a standout among the most critical vitamins for our overall well-being. Vitamin D is simply not a vitamin, but a pro-hormone. This implies that it is in charge of numerous biochemical responses in your body, which deliver distinctive hormones in the body like sex hormones, adrenal hormones etc.

Forms Of Vitamin D

Vitamin D is a fat-soluble vitamin that is basic for the appropriate working of numerous organ frameworks. It has two forms in fortified foods and supplements called vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Other than foods and supplements, vitamin D can be delivered in our skin by exposure to ultraviolet daylight. With our regularly expanding utilization of sunscreens and shirking of the sun’s unsafe beams, certain populaces of individuals might be inadequate in this vitamin if not finding a way to get satisfactory sums in foods and supplements.

Other forms include Calcidiol (25-hydroxyvitamin D), Calcifidiol (25-hydroxy-vitamin D), Calcitriol (1,25 dihydroxy-vitamin D). The scientific name is 25-hydroxyvitamin D; 1,25 dihydroxy vitamin D.

Functions of Vitamin D – Importance of Vitamin D

Up to this point, experts trusted that the fundamental function of vitamin D was to keep our bones solid and keep them from breaking up.

In any case, new research has demonstrated number of reasons on the importance of vitamin D, and why it is so critical for our well-being. It helps to prevent bone cracks, prevent falls in more established individuals and osteoporosis, reduce the danger of disease, particularly colon malignancy, prostate tumor, and bosom growth, reduce the danger of diabetes, particularly in youngsters and in those living in high height, protect against coronary illness, including hypertension and heart disappointment, reduce your hazard for various sclerosis, improve your state of mind, and your lung function.

Vitamin D additionally helps in our immunity; Likewise, it is seen that in obese and overweight individuals with vitamin D lacking, vitamin D supplementation helps weight reduction and upgrades the valuable impacts of a diminished calorie count calories. The researchers propose that all overweight and obese individuals ought to have their vitamin D levels tried; Moreover, getting enough vitamin D can hold your hormone levels under wraps and may enable upgrade to weight reduction and decline muscle to fat ratio; Thus, getting more fit can increase vitamin D levels and help you amplify its different advantages, for example, keeping up solid bones and ensuring against illnesses.

The fundamental job of vitamin D is to keep the appropriate measure of calcium and phosphorus in your blood. These are the 2 nutrients that cooperate to make your bones solid. If you don’t have vitamin D in your body, just a little measure of the calcium from your eating routine can be consumed by your body, and just somewhat more than half of the phosphorus is retained. Without enough calcium and phosphorus being caught up in your body, your bones would end up fragile and break effortlessly. This very much sums up how important is Vitamin D3 and D2 for our body.

Vitamin D Daily Requirements

According to NIH, the adequate intake (AI) is 400 IU/day for 0 to 12 months of age in infants, whereas the Recommended Daily Allowance (RDA) from 1 year to 70 years is 600 IU/day. This remains same for lactating and pregnant women. Adults with 71+ age require 800 IU/day.

The level between 25ng/mL – 50ng/mL is the optimum values for Vitamin D . Any person with less than 12ng/mL is severely Vitamin D deficient .

Vitamin D Deficiency – Neglecting How Important is Vitamin D3 & D2.

On the other hand, when you don’t get enough Vitamin D or neglect the importance of vitamin D , your bones can wind up frail and can break. Children can get “rickets,” an illness that keeps their bones from developing appropriately, defers their development and causes issues with their invulnerable framework. Adults can create “osteomalacia,” an illness that debilitates the bones and makes them hurt and, furthermore, causes cracks. Older grown-ups can get osteoporosis, which doesn’t cause torment, however, makes the bones thin and simple to crack.

Besides the facts , which population is at risk of vitamin d deficiency? Breastfeeding newborn children get the best nourishment accessible from nursing, yet their vitamin D necessities can’t more often than not be met by the human milk alone.

Individuals who restrict their exposure to the sun, ladies who wear head covers and robes, or the individuals who invest constrained measures of energy outside are in danger. Individuals with darker skin because of the bigger measures of melanin decrease the capacity to deliver vitamin D from daylight. The elderly can’t blend vitamin D as productively as in their more youthful years, and they are, likewise, more inclined to invest less energy outside. The individuals who have experienced a gastric detour medical procedure will, likewise, be in danger for vitamin D inadequacy optional to malabsorption since part of the small digestive system where vitamin D is ingested has been avoided.

What other long-term health risks are related to low levels of vitamin D? Osteoporosis is all the more regularly connected with the absence of calcium, however, lacking vitamin D decreases calcium ingestion. Having satisfactory levels of this vitamin alongside calcium may decrease the danger of osteoporosis. There is some proof that specific sorts of tumor, for example, colorectal, prostate and bosom diseases might be affected by inadequacies, however, more research is required. Vitamin D inadequacy has, likewise, picked up enthusiasm for those associated with cardiovascular malady inquire about. Proof is constrained, yet developing, connecting it to a few cardiovascular hazard factors including stroke, heart assault, and fringe vein ailment.

Vitamin D Toxicity

There is no such thing about Vit D toxicity as it is a fat-soluble vitamin; Therefore, one can easily take Vitamin D supplements of 2000-3000 IU daily.

Vitamin D Lab Tests

To determine if you have a vitamin D deficiency, a blood sample is drawn from a vein in your arm. Two forms of vitamin D can be measured in the blood, 25-hydroxyvitamin D and 1,25-dihydroxyvitamin D. The 25-hydroxyvitamin D is the major form found in the blood and is the relatively inactive precursor to the active hormone, 1,25-dihydroxyvitamin D. Because of its long half-life and higher concentration, 25-hydroxyvitamin D is commonly measured to assess and monitor vitamin D status in individuals.

Sources of Vitamin D

Vitamin D comes from two sources: endogenous, which is produced in the skin on exposure to sunlight, and exogenous, which is ingested in foods and supplements. The chemical structures of the types of vitamin D are slightly different, and they are named vitamin D2 (ergocalciferol, which comes from plants) and vitamin D3 (cholecalciferol, which comes from animals). The D2 form is found in fortified foods and in most vitamin preparations and supplements. Vitamin D3 is the form produced in the body and is also used in some supplements. Vitamin D2 and D3are equally effective when they are converted by the liver and the kidney into the active form, 1,25-dihydroxyvitamin D.

If you have neglected the importance of Vitamin D, it’s never too late. Obtaining an appropriate intake of Vitamin D can be hard to accomplish, particularly for non-milk consumers. Vitamin D is found in limited nourishment normally, so most Vitamin D is given by fortified foods. Different items that might be sustained incorporate grain, yogurt, and squeezed orange. A few fortifications with vitamin D incorporate cod liver oil, salmon, trout, egg yolk, liver, sardines, canned fish, and cheddar.

Although vitamin D can be put away in your body fat until the point that it is required, the issue is that it’s not all that simple to get enough vitamin D into your body.

Ever wondered what is the function of Vitamin F? Learn about vitamin F, deficiency and symptoms.

Conclusion – How Important is Vitamin D3 & D2

Concluding importance of vitamin D, on the off chance that you disregard the sun, experience the ill effects of milk hypersensitivities, or stick to a strict veggie lover eat fewer carbs, ignore the significance of vitamin D, you might be in danger for vitamin D deficiency as vitamin D is basic for solid bones, since it enables the body to utilize calcium from the eating routine. Vitamin D is a gathering of fat-soluble secosteroids in charge of expanding intestinal ingestion of calcium, magnesium, and phosphate etc.

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