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Food, Exercise, and Vitamins For Immune System

The immune system is not a single entity but rather, a complex of several organs working together to ensure that your body fights off diseases successfully and that you stay healthy. If one component of the immune system fails to perform its function, this will affect the rest of the organs that are involved in immune system function. This malfunctioning results in what we commonly identify as diseases.

Here in this post we are going to explore how to bolster our immune system and prime it to effectively fight off diseases.

To keep your immune system healthy, it is important to try to maintain as much of a circadian rhythm as possible. The following are tips on how to do so:

1. Wake up early in the morning and try to sleep early enough to get the average of 8 hrs a night.

2. Limit stress in your life as much as you can; the most simple way to do so is not to overwork your body or over think.

3. Get rid of toxic habits such as drinking and smoking.

Live a Balanced Diet

A balanced diet is key for a healthy and balanced immune system.

Make a diet plan that includes fruits, vegetables, meats, fishes, and staple foods in balanced amounts. You can look for ready made diet plans on the internet or consult your physician to make you one. Additionally, supplement your diet with vitamins when necessary and remember that balance is key; you do not want to malnutrition but you also don’t want to exceed the recommended amounts for your diet.

Have a Workout Plan

Exercise is important for your immunity. Without putting muscles to work everyday, your body won’t be strong enough to fight diseases with might and main.

Exercise improves blood circulation in the body and a healthy circulation allows for easy transportation of substances and materials between organs.

Stay Medically Updated

Being in tune with your body allows you to pick up easily on anything that might no being functioning correctly. Be aware on what the normal values for your weight and height are in terms of vitamin D levels, sugar levels, etc.

If you are regular with these self assessments, you are likely to diagnose any problem in your body before it manifests itself as a disease.

Take the Right Vitamins

Vitamins are great additives for when you have a deficiency in any levels in your body. The following vitamins allow for a smooth immune system flow.

Vitamin A

Vitamin A has antioxidant properties and is a membrane defender. It keeps away the radicals that damage membranes and enter the body to interfere with processes. Vitamin A protects lungs from developing cancer and it also helps prevent degenerative diseases that come into play with growing age.

This vitamin  can be obtained from fish oils, eggs, meat, kidney, liver, milk, and cheese. Vitamin A supplements are also extensibly available as immunity boosters.

Vitamin B6

Vitamin B6 is the energy and immunity impulse. It aids biochemical reactions and metabolizes fats keeping the body fit. It exerts anti-inflammatory properties which marginalize many potential diseases.

Research says that vitamin B6 deficiency adversely affects humoral and cell-mediated immune responses. It is therefore, critical to maintain recommended vitamin B6 levels in individuals.

Vitamin B6 is found aplenty in fishes (salmon and tuna), turkey, hazelnuts, banana, sweet potatoes, and garlic. It also comes in a blend of B-complex vitamins. All the B-vitamins acts as synergists for improved immunity.

Vitamin C

Vitamin C is the guard to your immune system. It optimizes immunity and prepares the body to fight off potent bacterias all the time. It de-oxidizes reactions saving the body from inflammation  and it produces the collagen that keeps intact the necessary tissues and organs. It is also touted for magical wound healing properties.

Vitamin C is found in abundance in natural food sources. Citrus fruits and vegetables provide sufficient amounts of vitamin C.

Vitamin C supplements are also available in combination with other vitamins to give your body a immunity boost.

Vitamin E

Vitamin E is an antioxidant that attacks rogue radicals and bacteria and saves the immune system from developing infections. Vitamin E protects the body’s’ immunity and adds strength to it by destroying harmful elements that may disturb the good order of body functions.

This vitamin is found effective in fortifying some protection against heart diseases and certain types of cancers. University of Maryland has found out that people with higher levels of vitamin E have little or no risks of developing cardiovascular disorders.

Vitamin E is found in fruits, vegetables, and nuts. The key sources are spinach, kale, turnip greens, hazelnuts, almonds, raw seeds, plant oils, avocados, broccoli, papaya, and olives. These supplements are also popular as immunity defenders and skin enhancers.

Vitamin K

Vitamin K is another critical player for the immune system. It protects from the calcification of the arteries, which is an important contributor in heart diseases. Vitamin K also keeps the blood clotting normal and it also regulates kidney and liver functions.

Vitamin K is also found in plant foods. The green veggies abundant in vitamin K1,K2, and K3 are collard, kale, lettuce, mustard greens, sprouts, broccoli, and turnips.

Parting Words

Immunity is important in maintaining good health. If you want to live long and strong you should immediately consider these tips. Here is a powerful vitamin supplement to increase immune response and stay healthy by Noor Vitamins. It is 100% halal certified and vegan friendly. Get your immunity boost now.

Vitamins for Depression

What is Depression?

Depression is unfortunately a very common illness that manifests itself in individuals of different ages. It is a state of feeling upset, lonely, and isolated when the world is still the same. It is a rapidly growing plague affecting millions of humans worldwide. There seems to be a little more concentration in the northern hemisphere and among young adults. Among those affected with  depression, the unemployed and recently divorced individuals lead the statistics.

This culminating trend of depression in the recent years has attracted many researchers and studies to take place to determine the reasons behind the increase in the illness.. Studies show that depression is increasing by 20% per year and what’s even more alarming is that 80% of depression cases aren’t getting any attention.

Experts, besides emphasizing immediate consulting, accentuate the need of a healthy lifestyle to thwart away symptoms of depression. A healthy lifestyle means a healthy workout regimen, a balanced diet and the recommended use of vitamins and supplements.

The Types of Depression

Depression takes on different forms. Depending on the severity of the trouble that an individual might be facing, it reveals its presence. However, experts classify depression as the following with each as a consequential level. They are stated linearly from milder to severe forms.

1. Dysthymia or Chronic Depression
2. Atypical depression
3. Postpartum Depression
4. Manic Depression
5. Psychotic Depression

The Causes of Depression

The causes of depression exceed those that we will mention, but here are some mainstream causes that are diagnosed among the majority of individuals suffering from depression.

Chemical Imbalance

The brain and body work with certain chemical regulations. If due to any change, the chemical balance is disturbed, a person may develop symptoms of depression.

Genes

Depression transmits from genes as well. A child is likely to develop a case of persistent depression if his/her parents or blood relatives experience it.

Hormonal Changes

Hormones change at many occasions in an individual’s life. This occurs more to women for they menstruate, conceive, and reach a menopause. Hormonal imbalances among males also take place as a result of thyroid problems and other medical conditions. When the hormones are altered, people are prone to have changes in mood.

Life Events

Unfavorable or unwanted life events are the prime reason for people to experience depression. Unemployment, break ups, divorces, poor grades, unwanted pregnancies etc, are among the leading reasons to depression.

The Symptoms of Depression

Initial stages of depression including dysthymia and atypical depression are common among individuals of all ages. They come and go as circumstances tilt in favor and they include the following symptoms.

  • Inability to concentrate
  • Diminished will power and energy
  • Mood swings
  • Parting with close associates
  • Not enjoying routine activities
  • Reliance on intoxicants
  • Sleeping disorders

Severe forms of depression continue for a longer period of time and may lead to serious medical conditions. Several diseases are likely to follow. The following are the most common symptoms found in acutely depressed individuals.

  • Pessimism
  • Guilt
  • Noticeable weight alterations (loss or gain)
  • Drastic hair loss
  • All time high intoxication
  • Misanthropic behavior and frustration

Cure and Prevention

Depression is curable under all conditions, though it is easier said than done. The remedies to treat different types of depression can be as simple as incorporating a healthy lifestyle into the routine to as complex as undergoing critical therapies — several sessions a month and prescription medication.

With a busy schedule, it can be difficult to  incorporate a healthy lifestyle. Vitamins and supplements are quick substitutes to help the body fight depression.

The following vitamins and compounds are medically proven for their efficacy to deal with depressive disorders.

Fish Oil

Fish oil is a good choice to make, if you are suffering from mild to moderate depression. It has been proven to balance the chemicals in the brain. Fish oil is found in fishes namely salmon, tuna, rout, canned white, and herring.

Intake of fish once or twice every week is recommended. Fish oil supplements are easily available and they should be consumed in correct portions with the doctors’ advise. National Institute of Health recommends 3 grams of fish oil supplements every day.

B-Complex Vitamins

B-complex vitamins are widely available as supplements. B-vitamins are often used as a replacement to antidepressants.

These vitamins are known for their substantial role in brain functions. They trigger the production of brain chemicals that helps maintain a happy mood. Vitamin B6 and B12 are particularly crucial in this regard and reduced levels of these vitamins may lead to depression.

So to have the brain working right, intake of B-complex vitamins must be ensured according to the RDI. National Institute of Health recommends 1-25 grams of B-vitamins daily to improve mood.

Vitamin D

Vitamin D and depression are also related. Individuals who are diagnosed for depression have lower levels of vitamin D. Given this finding, practitioners prescribe adequate exposure to the sun and oral intake of vitamin D supplements.

DHA

DHA short for docosahexaenoic acid is a substance found in Omega 3 fatty acids. It is crucial for neurological development and growth.

Many researches support the intake of omega 3 fatty acid for depression. A study carried out in 2008 at National Health and Nutritional Examination Survey concludes, “Any EPA+DHA intake was significantly associated with fewer symptoms.”

DHA is naturally found in fish and DHA supplements are also readily available in the market.

EPA

EPA short for eicosapentaenoic acid is another integral component of Omega 3 fatty acid — derived out of fish oil. EPA is found to be more helpful than DHA to treat depression.

According to Inflammation Research Foundation, the eicosanoids — derivatives of EPA in brain reduce inflammation. This support is considered as an indirect mechanism to help with major depressive disorders.

5- HTP

5 HTP is a chemical compound that body makes through tryptophan. It catalyzes the production of serotonin — a mood hormone. Increased levels of serotonin in the brain help develop and sustain a better mood and leave little or no room for depression.

5 HTP is naturally obtained from the seeds of an African plant called Griffonia simplicifolia. It is also available in supplements. 100-300 milligrams of 5 HTP should be taken depending on condition.

Saffron

Saffron is a spice largely grown, found, and used in South Asia. Saffron has been used to improve mood, increase relaxation, smoothen menstruation and digestion processes.

Saffron shows impressive results in healing that have begun to be studied thoroughly across the globe. Studies have confirmed its results in the maintenance of brain chemicals and healthy mood. Given these findings, experts have publicized the supportive role of saffron in MDD.

Today, saffron supplements are being used to treat depression of mild to moderate nature. 30 milligrams per day in the concerned regard is the recommended intake.

Final Words

The above vitamins, compounds, herbs and supplements are helpful to improve mood. But first, talk to your medical consultant in detail. You need to know all about your state of depression to follow the path that’s right for you.

6 Amazing Skin Benefits of Vitamin C

Vitamin C is a very healthy vitamin that has numerous benefits for the overall health of your body. It keeps your skeleton upright, it conduces digestive processes in the digestive tract, it plays a decisive role in body’s immune defense, and above all it gives you a spotless, bright, and younger looking skin.

This post explains how.

Vitamin C Brightens Skins

Vitamin C is touted for its miraculous skin brightening properties. Vitamin C fights off free radicals and other harmful substances and decreases the production of melanin — a pigment that causes discoloration of skin. The more melanin in cells is produced, the darker the skin gets. This melanin takes toll on skin due to excessive sun exposure, as a side effect of medication, and by the action of free radicals.

Vitamin C in the regard of skin lightening plays another vital role. It triggers the production of Glutathione and Vitamin E in the cells that together form pheomelanin — a yellow substance which keeps the skin color bright by replacing eumelanin which is darker.

Vitamin C also exfoliates the skin so that the darker layer of your skin is gone forever and the lighter tone surfaces.

To lighten the skin using Vitamin C is simple. You can opt for a diet plan which concentrates more on Vitamin C, such as one that includes citrus fruits lemons, oranges, and papayas or  Dark green vegetables.

For rather quick results you should go for Vitamin C supplements which are explicitly aimed at lightening skin tone. Additionally, topical application of Vitamin C serums especially prepared for the purpose powders also works wonders. If you are not a fan of store bought creams, you can prepare your own product.

Vitamin C Skin Lightening Tip Using Lemon, Rose Water, and Glycerin

Take 1 spoon lemon juice, 1 spoon rose water and in the same amount take glycerin. Mix the three well and apply topically on your skin. Repeat this twice a week. You will see noticeable difference in your skin color in just a month.

Vitamin C Improves Skin Texture

A light skin color won’t get you admiration until the white is beaming with health. Skin texture is a determining factor for your skin and a good texture means the skin is wrinkle free and smooth.

Vitamin C improves skin texture by regularly renewing skin cells which keeps the tone light. In addition, Vitamin C also produces the collagen that keeps the skin tissues and cells intact and firm, while also providing it with the required amount of moisture so that it stays lustrous and smooth.

To improve skin texture using Vitamin C, eat tomatoes and avocados in ample. They stimulate the production of collagen keeping the skin firmer and luminous.

You can also fetch Vitamin C moisturising creams, that very effectively improves skin texture. Night creams are particularly momentous in this regard.

Topical application of Vitamin C also gives you instant results. Try this tip.

Vitamin C Skin Lightening Tip Using Aloevera, Lemon, and Honey

Mix 1 tablespoon of aloe vera gel, 2 tablespoons of lemon juice, and 1 tablespoon of honey and apply the paste twice weekly regularly. You will very soon see the acne cured, scars and spots withered away, and the skin as smooth as a baby.

Vitamin C Heals and Cures

Vitamin C is a quick and effective healing agent for skin.

A study published in the Free Radical Biology and Medicine journal found out that a form of Vitamin C helped to promote wound healing and also helped protect the DNA damage of skin cells.

Vitamin C helps in the formation of new connective tissues on the wounded area which heals wound on the show side. This work is basically done by collagen, but since the production of collagen is not possible without Vitamin C, the latter pockets all the credit.

Food that are rich in Vitamin C are dark green leafy vegetables; especially spinach, sprouts, and kale; and all the berries such as strawberries, blackberries etc. Besides, non-acidic Vitamin C supplements are helpful for quick healing of bodily wounds. For the skin particularly, certain Vitamin C based healing creams are available which take a very little time to bring back the finer skin. Aloevera gel is, however, the best healer of all times.

Vitamin C Tip to Heal Wound Instantly Using AloeVera

If you got a wound of mild nature such as a cut, a scar, or a bite, apply aloe vera gel on the affected area a couple of times in a day. The wound and the marks will vanish in a day or two.

Vitamin C Makes You Look Younger

Since Vitamin C improves skin’s texture, enhances skin tone, and provides the skin with essential moisture, it by default plays a role in making your skin look younger.

To talk about the direct role though, Vitamin C fights aging effects with the help of collagen by holding the skin firmer, not letting the dead cells stay, or the wrinkles form.

Youth creams are widely available in markets with Vitamin C as the basic ingredient. You can pick one if your skin is reflecting your age greater than the actual number. Maintain a rich Vitamin C diet as an essential. Include red and green bell peppers in your routine and eat lots of fruits. The RDA for this specific purpose is 1000 mcg a day.

Vitamin C Provides Sun Defense

Vitamin C is an antioxidant which fights free radicals that are formed due to unfavourable atmospheric conditions such as sun exposure, smoke and smudge, and other harmful substances in the environment.

Vitamin C acts as a shield against UV radiations and offer maximum protection against sun damage including discolorations, pigmentations, redness, and burns. It also treats sun damage effectively.

Use tomato paste on your skin when you return from a long sun exposure. Wear vitamin C sun protection creams and masks when you go out. Also, keep your oral intake of vitamin C up, so that missing topical application sometime doesn’t result worse on your skin.

Vitamin C Protects From Skin Cancer

Acne, rosacea, and psoriasis are the common skin disorders that a majority of teens and adults face. Vitamin C helps prevent and cure these issues in a short period of time.

Besides protecting the visible parts of your skin, Vitamin C also fortifies a strong defense against skin diseases that may take a bad shape later. Because it has  antioxidant properties, Vitamin C prevents skin from developing cancers and other diseases caused due to unprotected atmospheric exposure.

To stay from diseases, all you have to  do is consume Vitamin C in the right amount by all the available means.

Conclusion

Vitamin C is a powerhouse of skin health. It is to be consumed in adequate quantities regularly since it is water-soluble; which means your body won’t store it. Also bear in mind, that vitamin C levels in the body go down when your body is exposed to sun, air, heat, or light for too long. For each time therefore — to have Vitamin C work for your skin health — you must eat, drink, and apply, it in sincere portions. Have healthy skin today and tomorrow!

How to treat Vitamin B12 Deficiency?

Vitamin B12, also known as Cobalamin, is one of the 8 powerful B-complex vitamins, known to increase energy levels in the body. It fuels the body cells with the essential nutrients that allow for ultimate performance. In addition to providing energy, Vitamin B12 has several other crucial roles for your health and well-being.

1. Makes Red Blood Cells and Saves from Anemia

Vitamin B12 along  with Vitamin B9 support the body by forming red blood cells. They ensure continual production of these cells and the maintenance of a healthy blood level in the body.

Anemia is a condition in which the process of hemoglobin formation in the body is either slowed down or aborted. This condition occurs when adequate intake of Vitamin B12 is  not maintained. Making sure to obtain adequate levels of Vitamin B12 in your diet will allow you to avoid anemia.

2. Boosts Fertility

Cobalamin has also been shown to have positive effects on enhancing fertility  Research  conducted worldwide has concluded that vitamin B12 does the groundwork for reproduction. Many women who previously couldn’t conceive, after correcting the portions of vitamin B12 in their bodies, were able to bear and deliver babies. In men also, Vitamin B12 supports sperm and its potency.

3. Prevents from Ailing Bone Health

It is well known that strong bones provide for a strong and healthy body and therefore, it is essential to take care of your bones and maintain their strength. Bone metabolism is affected by low intake of Vitamin B12. Studies have found out that people who suffer from osteoporosis have very little B12 in their bodies to be used by the bones.

Maintaining adequate portions of Vitamin B12 can lower the risks of developing bone related disorders because  Vitamin B12 remineralizes bones, making them stronger and healthier.

4. Enhances Mood

Research has shown that, people who have adequate levels of vitamin B12 in their bodies are more positive, satisfied, and happy. They tend to have enhanced moods as compared to people with lower B12 levels.

5. Supports Brain and Nerves

Cobalamin is food for the brain. It is healthy for prompt brain and nerve activity and can prolong youth in the working cells and save them from decaying.

Alzheimer’s disease has been linked to lower levels of Vitamin B12. Correct portions can make tremendous difference on brain health and therefore, it is essential to maintain adequate levels of Vitamin B12 in the body through both food sources and dietary supplements.

6. Improves Vision

Vitamin B12 supports vision especially when a person is aging. It also helps in the treatment of certain eye disorders and diseases, related to loss or impairment of vision. Glaucoma and age related macular degeneration (AMD) are treated using Vitamin B12.

7. Protects Against Cancer

Certain studies have invoked that Vitamin B12 if used in correct portions, can play a part in reducing the risks of cervical and breast cancer. Although evidence is primary, subsequent studies and research are fast confirming the claim.

8. DNA Synthesis

Vitamin B12 also helps in DNA synthesis. It replenishes DNA cells that are damaged due to radiation or oxidation.

12 Symptoms That You Are Growing Vitamin B12 Deficiency

Vitamin B12 deficiency shows the same symptoms as any vitamin deficiency does. Weakness, dizziness, and fatigue are the standard deficiency symptoms. However, if you are deficient in only B12, your body is also likely to show the following symptoms.

  • Pale Skin
  • Inflamed Tongue
  • Loss of Memory
  • Loss of Vision
  • Numbness and Tingling in hands and feet
  • Shortness of Breath
  • Weight Loss
  • Constipation
  • Infertility
  • Insomnia
  • Skin disorders (Patches and pigmentations)
  • Anemia

If you are dealing with any of these conditions, continuously and for no other apparent reason, visit your doctor to see if it is due to a potential vitamin deficiency. Lower levels of blood are often decisive in the case. American Medical Observers see blood level lower than 200 pg/mL as an indication of B12 deficiency.

3 Ways You Can Treat Vitamin B12 Deficiency

Here are three simple ways you can treat vitamin B12 deficiency:

1. Consumption through Food Sources

Vitamin B12 comes from animal sources. If you are a vegan, the alternative that you have to obtain this vitamin is through dietary supplements. Regardless of your lifestyle, it is essential to make sure that you are getting the RDA levels of Vitamin B12 that suits your age and gender.

Beef, mutton, turkey, chicken, and fish are the other key sources of vitamin B12. Include  in your diet liver and shellfish once weekly and eggs are a must. Moreover, breakfast cereals fortified with Vitamin B12 are also good sources to obtaining cobalamin.

2. Routine Vitamin Supplements

Vitamin B12 supplements must be incorporated in your routine as soon as you observe any of the above stated deficiency signs. If you have discovered lower blood levels or signs of anemia, you should  start on a regular supplementation regime, right away.

The frequency with which you need to take routine supplements depends, on where you stand with the deficiency. If it is chronic, take 1000-2000 mcg to normalize the need. Or else a daily 200-300 mcg dose would suffice.

3. Injections

If Vitamin B12 levels decrease exponentially, injections may be needed to compensate for the deficiency. .

Usually, when deficiency is at its worst, oral consumption doesn’t work. The body does not accept B12 through oral intake and in such cases, extreme doses must be injected into the body for instant recovery.

Final Words

Vitamin B12 is not a vitamin which can be taken for granted. It has substantial health impacts and therefore, adequate intake must be maintained for an energized body and sustainable function of bodily organs.

Vitamin Deficiency – Four Common Diseases Caused by Vitamin Deficiency

What is a Vitamin Deficiency?

Vitamin deficiency occurs when there is insufficient or poor dietary intake of essential vitamins. Inadequate levels of vitamins may result in an array of miserable conditions and make the body feeble and vulnerable to many diseases.

Types of Vitamin Deficiency

Vitamin deficiency can be classified into two types:

Primary Deficiency

Primary deficiency is when an inadequate vitamin intake causes a person to become deficient. It is due to not receiving the necessary levels of a vitamin from your diet and this type is basic; it can be easily cured by adopting a special vitamin diet or taking vitamin supplements.

Secondary Deficiency

When a deficiency occurs as a result of a disease or lifestyle factor, this is called secondary deficiency. For example, smokers need to increase their intake of vitamin C by 30-50%. Another example is when someone’s lifestyle causes them to get minimal sun exposure which cause a deficiency in their vitamin D levels. This deficiency can affect the calcium absorption needed for healthy bones.

Common Causes of Vitamin Deficiency

Disorders related to vitamin deficiency are uncommon in developed nations due to an adequate food supply. However, there are other factors that may give rise to these conditions.

  • Diets low in fat reduce the absorption of vitamin E.
  • Alcohol consumption has an impact on folic acid levels.
  • Medications can also cause vitamin deficiencies.
  • Certain antibiotics such as isoniazid can cause B6 deficiency.
  • Anticonvulsants can decrease absorption of folic acid and drugs such as methotrexate and sulfamethoxazole-trimethoprim can interfere with folic acid metabolism.

Vitamin Deficiency Can Lead to Severe Diseases

Primary vitamin deficiency when left untreated, may expand and result in a serious disease. Although there are so many different diseases that are linked to the integrated deficiency of vitamins, the four most common diseases are as follows:

Scurvy

The first disease to be directly linked to a vitamin deficiency was scurvy . Scurvy is characterized by general malaise and lethargy, progressing on to spotty skin, losing teeth, and bleeding and swollen gums. Slow wound healing and general weakness is also a regular symptom. If left untreated scurvy can be fatal.

In 1753 the Scottish Surgeon, James Lind postulated in his Treatise on the Scurvy that lemons and limes, a key source of vitamin C, may be used to prevent scurvy. His recommendation was proven as fact in 1932. Today, vitamin C is used to correct the deficiency leading to scurvy worldwide.

Rickets

Vitamin D deficiency is often associated with rickets , a disease that causes the softening of bones in children usually resulting in fractures and deformities. This is due to the fact that vitamin D plays a key role in calcium absorption and the building of strong, healthy bones.

Rickets is not a common disease in U.S. however, poor exposure to vitamin D can always cause it. Children of 6 months to two years of age are more prone to this disease if they are only breastfed by their mothers. It is recommended that such children are exposed to UVB rays, or that fortified milk is included in their routine diet.

The American Academy of Pediatrics go further to suggest that breastfed babies should be given vitamin D supplements (try this product) to prevent a vitamin deficiency.

Beriberi

Beriberi is a condition in which a person has a severe deficiency in vitamin B1. It is characterized by nerve, heart, and brain abnormalities. An alcoholic binge can worsen the brain abnormalities in a person with chronic vitamin B1 deficiency.

Beriberi symptoms include: numbness and tingling in hands and feet, memory loss, problem in breathing, possible paralysis, problem in speaking, confusion, and depression.

Beriberi needs quick attention and if not treated with an adequate supply of vitamin B1, it can lead to dementia and even death.

Pellagra

Pellagra is a vitamin deficiency disorder in which dark red patches occur on face, neck, hands, calves, and feet. The person who has developed Pellagra is also likely to suffer from constipation, diarrhea, nausea or vomiting. In this condition, the mouth and tongue get red, swollen and develop sores.

This disease can be caused by malnutrition or an over dependence on a particular type of food or drink, such as maize or wine. Among the leading causes, acute deficiency of vitamin B3 or Niacin is the most prominent.

Conclusion

Vitamin deficiency can be both mild and deadly in effect. It is always a better option to incorporate a routine healthy eating regimen to avoid deficiencies of any of the essential vitamins. Among all the key vitamins that play some role for the well-being of human health, vitamin B-complex and vitamin D are critical. Make sure you are getting enough of them and look for supplements if your levels are not improving with a planned diet.

Vitamins and Minerals — All You Need to Know!

What are Vitamins?

Vitamins are organic compounds that the body needs for normal growth and activity. They can often be obtained from eating a well-balanced diet that contains a variety of plant and animal foods.

Basic Vitamin Functions

Vitamins serve many functions in the body. Some, like vitamin D affect mineral metabolism while vitamin C may function as an antioxidant. The presence of adequate amounts of vitamins in a person’s body is essential for good health.

Characterization of Vitamins

Vitamins are generally categorized into fat-soluble and water-soluble vitamins. Vitamins A, D, E, & K are fat-soluble and may be stored by the body. However, most vitamins are not stored in the body and require a person to consume them continuously for a healthy diet.

Vitamin Deficiency

Poor diets and mal-absorption disorders may lead to vitamin deficiencies. Deficiencies in vitamins can often lead to unwanted health conditions such as rickets, scurvy, and pernicious anemia. All these conditions may be preventable through proper supplementation.

The Essential Vitamins

The following are the essential Vitamins that human body needs to maintain organ activity and stay healthy:

1. Vitamin A

Vitamin A helps to maintain normal vision and healthy skin.

Sources

Vitamin A is found in milk, cheese, liver, kidney, cream and fish liver oil.

RDA

The recommended dietary allowance for vitamin A is 700-900 micrograms. For pregnant and nursing women it is 1300 micrograms.

2. Vitamin B1 – Thiamine

Thiamine is required for carbohydrate metabolism. It helps support heart and nerve function.

Sources

Vitamin B1 can be obtained from whole grains, meat, fortified bread, cereals and pastas.

RDA

The recommended dietary allowance is 1.1 milligrams for women and 1.2 milligram for men.

3. Vitamin B2 – Riboflavin

Riboflavin is required for carbohydrate and amino acid metabolism. It supports mucous membranes.

Sources

The sources of vitamin B2 are egg, meat, poultry, shellfish, milk and milk products.

RDA

1.1 milligram for women and 1.3 milligrams for men.

4. Vitamin B3 – Niacin

Vitamin B3 aids in the metabolism of carbohydrates and fats.

Sources

The key sources include dried yeast, liver, whole grains, legumes, and fish.

RDA

The recommended dietary allowance for women is 14 milligrams. For men it is 16 milligrams per day.

5. Vitamin B5 – Pantothenic Acid

Vitamin B5 is required for the metabolism of carbohydrates and fats.

Sources

Vitamin B5 is found in egg yolk, liver, meat, yeast, and vegetables.

RDA

The RDA for vitamin B5 varies from person to person but a 5 milligram daily intake is generally ideal.

6. Vitamin B6 – Pyridoxine

Pyridoxine is required for fat and carbohydrate metabolism. It helps in the production of red blood cells and supports nerve function.

Sources

Dried yeast, liver, organ meat, whole grains, and legumes are the main sources of vitamin B6.

RDA

1.5 milligram for women and 1.7 milligram for men is the recommended daily allowance.

7. Vitamin B7 – Biotin

Vitamin B7 helps in the metabolism of carbohydrates and fats.

Sources

Liver, kidney, egg yolks, fish, milk, yeast, nuts, and legumes are the sources for vitamin B7.

RDA

30 micrograms is a good amount to take everyday.

8. Vitamin B9 – Folic Acid

Vitamin B9 is required for maturation of red blood cells. It is also critical for DNA and RNA synthesis.

Sources

Leafy green vegetable, asparagus, broccoli, and organ meats are the basic food sources.

RDA

400 micrograms is the established dietary allowance for a day.

9. Vitamin B12 – Cobalamin

Cobalamin helps in the fat metabolism. It supports DNA and RNA synthesis; it also ensures healthy nerve functioning.

Sources

Liver, meats, eggs, milk and milk products contain large amounts of vitamin B12.

RDA

The recommended dietary allowance for vitamin B12 is 2.4 micrograms.

10. Vitamins C

Vitamin C is an antioxidant. It protects cells from free radicals, promotes healing and healthy growth and also aids iron absorption.

Sources

The key sources are citrus fruits. Green pepper, tomatoes and potatoes are good vegetable sources as well.

RDA

The RDA is 75 milligram for women, 90 milligram for men and smokers should add 35 milligram to keep sustained levels of vitamin C.

11. Vitamin D

Vitamin D promotes calcium and phosphorus absorption. They help the body in mineralization, growth, and repair.

Sources

Cheese, butter, margarine, cream, fortified cereals and milk are the food sources. Sunlight is the mega source of vitamin D.

RDA

The recommended daily allowance is as follows:

-200 IU for 50 yrs or younger

-400 IU for 50-70 yrs

-600 IU for 70 yrs or above

12. Vitamin E

Vitamin E is an antioxidant. It protects cells and tissues from free radicals and is good for the skin.

Sources

Vegetable oil, wheat germ, leafy vegetables, egg yolk, margarine, and legumes are the best sources.

RDA

The RDA is 22 IU from a natural source and 33 IU from a synthesized source.

13. Vitamin K

Vitamin K stimulates blood clotting in body. This can help prevent hemorrhages.

Sources

Green leafy vegetables are the key sources. Soybeans are also a good source.

RDA

The recommended daily allowance is 65 milligrams for women and 40 milligrams for men.

What are Minerals?

Minerals are inorganic chemical elements that enable the body to perform essential functions. Like vitamins, minerals can be obtained through a well-balanced diet, but individuals with certain disorders may be prone to deficiencies.

Basic Mineral Functions

The role of minerals in the body varies greatly. For example, calcium is needed to support strong healthy bones while sodium and potassium function in the body as electrolytes. Iodine, on the other hand, is needed for the body to make thyroid hormones.

Categorization of Minerals

Minerals are often separated into two categories: macro-minerals and trace minerals. The body needs larger amounts of macro-minerals than trace minerals. The macro-minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur, and can be found in the body in abundance. Trace minerals, such as selenium and chromium exist in the body in limited quantities.

Mineral Deficiency

Most people who eat a balanced diet will consume an adequate amount of minerals. However, consuming too much may be very harmful. Your doctor can detect mineral deficiencies by performing a blood or urine test.

The Essential Minerals

Following are the most essential minerals that one must have in his/her diet.

1. Calcium

Calcium forms and maintains bones and its tissues. It also supports muscle health.

Sources

Dairy products are a good source of calcium. Additionally salmon, kale, and broccoli are good sources.

2. Iron

Iron transports oxygen throughout the muscle tissues. It also supports immune system and triggers the formulation of hemoglobin.

Sources

The key source is soybeans. Moreover, lentils, tofu, spinach and beans also provide substantial amounts.

3. Magnesium

Magnesium boosts the production of energy in the body. It also supports and stimulates brains and nerve function.

Sources

Pineapple suffices almost 60% of magnesium requirements in the body. Other sources are soybeans, rye, spinach, and oats.

4. Zinc

Zinc boosts cell development in human body. It supports a healthy immune system and is also  a great player in wound healing.

Sources

Oysters, beef, fortified cereals, and cashews are the sources for zinc.

5. Phosphorus

Phosphorus works with calcium for the development of bones and tissues and performs the function of tissue repairs in the body.

Sources

Milk products, and meat are the main sources.

Conclusions

Vitamins and minerals are essential nutrients as they help perform hundreds of roles in the body. Remember to keep a balanced diet to obtain these nutrients. You can also  try our vitamins and mineral supplements (click this link), if you are not getting enough in your regular diet to ensure you stay healthy.

The Super 8 Halal Vitamins for Seniors

As we age, we begin to experience several changes in our body, some positive and some , negative. One negative factor  is that our body starts to require less calories but more nutrients. Absorbing nutrients from food becomes difficult and our bodies become increasingly in need of vitamins and minerals that previously  had sufficient amounts..

To provide our body with the right amount of nutrients, it is important to know what vitamins are necessary for the 50+ population. Some people are already aware of this fact may want to overdo with vitamins and supplements. Remember this population may already be on several medications that can interact so it is imperative to take the right portions of vitamins and minerals for optimal health. Here, are some halal vitamins and minerals vital for  needed  energy and wellbeing in our elderly population.

1. Vitamin B12

Vitamin B12 is a member of the B-vitamin complex family. This vitamin , also known as cobalamin, helps convert the food we eat into fuel for the body to use. Because the B-vitamins help the body use carbohydrates, proteins and fats, they are necessary for healthy skin, eyes, hair and liver.

Cobalamin also plays a crucial role in the optimal functioning of both the nervous and immune systems; it helps maintain healthy nerve cells and helps iron work better in the body. With growing age, nerve transmissions to body organs is delayed and in worst cases, disrupted.. Vitamin B12 can help avoid nerve malfunctioning.

Thus, it is clear that our senior population maintains healthy levels of halal Vitamin B12 in their body. This will ensure that they avoid any issues in their skin, eyes as well as nervous and immune systems.

2. Vitamin C

Another key halal vitamin for the senior population is Vitamin C. This antioxidant increases overall body immunity and is critical for iron absorption in the body. Vitamin C also saves from oxidative damage caused to body cells by free radicals.

Old people are more prone to develop chronic diseases and so, they require greater amounts of immunity strengthening vitamins than the young ones. Maintaining an intake of Vitamin C of at least 400 mcg daily can provide our seniors with the necessary halal vitamin needed for good fortification against disease and free radicals.

3. Vitamin D

Vitamin D is essentially and highly needed for all the stages of life. From infants to seniors, vitamin D is what supports your wellbeing and health.

Besides helping in the absorption of calcium and maintaining bone health, it saves from a number of chronic diseases*. Vitamin D reduces the possibilities of developing cancers, multiple sclerosis, type 1 diabetes and rheumatoid arthritis..

Unfortunately, aging reduces our ability to absorb vitamin D from the sun. Therefore, to maintain a healthy concentration of halal vitamin D in the body, supplementation is a must. The Linus Pauling Institute recommends daily 800 IU of Vitamin D for the elderly.

4. Calcium

Having adequate levels of calcium in your body is a preventative measure against osteoporosis. Calcium regulates muscle activity in the body and for the elderly, heart diseases are a common occurrence. Healthy calcium levels minimize these risks by maintaining normal heart beat and blood clotting abilities.

With the elderly population though, calcium does not function as efficiently as it does with the younger population. Therefore maintaining a healthy calcium intake in old age is also recommended. It prevents weakened bones , muscle spasms and fractures. The National Institute of Health recommends 1200 mg per day of calcium for the elderly; this is also applicable in terms of necessary level of halal calcium for the elderly.

5. Folate

Folate is another B-vitamin that is touted for its amazing impressions on cognition. Folate helps to improve brain activity, which experiences a decline as you cross your 50s.

Older people are easily vexed and displeased because of disturbing body conditions. If folate is incorporated in the diet, it can help to deal with the irks — as they occur — and improve mood. Among older people, memory loss is quite prevalent. Again, folate will help to retain memory for a relatively longer period than normal.

Scientists suggest raising the intake of folic acid, through a well-managed diet and supplementation for heart health for the elderly; 1000 micrograms daily will fulfill the body’s folate requirements of elderly.

6. Iron

Iron is one of the most essential minerals your body requires to make red blood cells. These blood cells carry oxygen and transport it to all body organs for regular functioning. In the older age, iron becomes more necessary because the process of cellular development is slowed.

Health experts suggest that iron deficiency can be the first likely reason of an underlying health problem. In this respect, iron deficiency has been proven to be the second most common cause of anemia in older adults.

Iron is found in many routine meals, like dark green leafy vegetables, meat and in fortified food also. If you are witnessing  deficiency symptoms, look for iron supplementation which can be found in a multivitamin. . Iron supplements can help to reduce the body’s vulnerability to a number of chronic diseases, such as, ulcers, tumors, colon cancer, and others  caused by low blood levels. Remember, to retain all the benefits of halal vitamins for seniors, it is best to seek halal-certified iron supplements.

7. Omega 3 Fatty Acids

Omega 3 fatty acids come out of fish oil and they have many positive impacts on bodily organs. It is particularly helpful in old age when vision and immunity becomes weakened.

Fish oil is known to provide basic defense against and treat AMD (age-related macular degeneration), a vision impairment that occurs in older adults. Omega 3 also sustains the brain’s structure and function as we age, possibly reducing the risk of Alzheimer’s disease.*

Herring, walnuts and flaxseeds, besides fish oil supplementations, act as wholesome sources of omega 3 fatty acids.

8. Fiber

The most common health problem found in the elderly are malabsorption, nutritional deficiency and constipation. The best cure to treat these problems is to introduce fiber into our diets..

Fiber stimulates intestinal motility and fights against constipation. It cleans up the body by sticking to the toxins found in various  organs and helps in their removal from the body.

Fiber is known to regulate glucose levels, maintain a healthy blood pressure and lower cholesterol. This protects us from diabetes,cholesterol and heart diseases. Moreover, fiber also aids in weight loss, by making the consumer feeling full and satiated for a longer period of time, thus causing them to consume less calories*.

The key sources of fiber are whole grains, fruits, vegetables and lentils. The National Academy of Medicine has set a daily dietary recommendation for elderly. It is 31 grams for men and 21 grams for women over 50 of age.

Bottom Line

Taking care of ourselves as we age is critical as our bodily functions slow and immune system weakens. we can begin by incorporating a wholesome diet in daily  routines. The wholesome diet is a combination of vitamin rich fruits, vegetables, dairy, poultry and meats.

Resorting to Halal vitamins and mineral supplements can compensate any deficiencies and meet all your needs. Regardless of your age group, halal certified vitamins are optimal in helping you receive all the benefits you need from your supplements.

Noor Vitamins  provides vitamins and supplements for all age groups including those seeking a complete multivitamin to combat aging and decreased energy. Here is a list of our products. Browse around and find your perfect fit.

Top 10 Beauty Vitamins and Antioxidants

Many times, when we try to achieve glowing and radiant skin we first jump to topicals such as face washes, creams and ointments and ignore the key source of healthy skin. What we put into our bodies is reflected in our skin, eyes and overall health. The fact is that in addition to eating healthy and exercising, vitamins and antioxidants are the safest way to get healthy and youthful looking skin.

In this post, we share a list of top 10 beauty vitamins and antioxidants with you that you can start using today. These vitamins and antioxidants can be consumed via natural food sources or through multivitamin supplements.

1. Vitamin A

Vitamin A is a powerful skin protector and healer. It has a derivative known as retinoid which is found in most of the beauty products that exist today. Retinoid helps reduce wrinkles, cure brown spots, and smooth rough surface on skin; it is also a key ingredient in many acne products today.

In a study published at Journal of Dermatological Science, it has been concluded that retinoid keeps the elastic fibers present in the skin at rest, so the skin does not taut or stretch, ultimately this also reduces the appearance of wrinkles.

Vitamin A can be consumed from sweet potatoes, carrots, leafy green vegetables, and fish. Supplements also give sufficient portions of Vitamin A to beautify your skin.  All beauty products, especially night creams, offer some derivatives of Vitamin A because of its innumerable benefits to skin health.

2. Vitamin B-Complex

B-complex is a comprehensive pack of B-vitamins for overall beauty health. This family of vitamins is known as antioxidants and they are beneficial for hair, skin and nail health.

In regards to skin, biotin is a B-vitamin that improves keratin levels in the body. Keratin contributes to the formation of collagen and forms a layer on the skin surface to keep it hydrated and protected. Niacin, or vitamin B3, is another vitamin with anti-inflammatory and anti-pigmentation properties. It brightens skin tone and moisturizes it.

Look for B-complex vitamins in your food and supplements. Food sources include eggs, fish, green leafy vegetables, red meat, poultry, milk, and dairy products. Here is a very good supplement to meet the required body needs for B-complex vitamins — for healthy skin, hair and nails.

3. Vitamin C

Vitamin C is also known as ascorbic acid. This is an important vitamin for  healthy, youthful, and radiantskin. With all other vitamins and antioxidants aside, Vitamin C alone can do a lot for providing you with beautiful skin. Because it boosts collagen production, you get firmer skin; additionally, the anti-inflammatory properties help cure red spots and post acne marks.

Recently, research suggests that Vitamin C has been found effective to treat certain UV damages*.  Not only is Vitamin C effective against sun damage, it is also a smart topical defense against other unpleasant atmospheric effects on skin. It fights against free radical damages and supports cell communication.

4. Vitamin D

Adequate sun exposure provides us with the necessary intake of Vitamin D that is crucial for clear and healthy skin. Vitamin D saves skin from acne and cools down inflammation in addition to helping reduce wrinkles and develop skin that is soft and smooth.

With that being said, it is very important to maintain a balanced sun exposure. Ten to fifteen minutes before noon are enough and if you have a darker skin tone, you need to stay exposed for a comparatively longer period of time.

In the U.S., 75% of the population is Vitamin D deficient, which is  real bad news not only for skin, but for overall body health as well. Vitamin Supplements. Vitamin D  obtained from consuming dairy may help but will not overcome this deficiency if we rely solely on this food source.

5. Vitamin E

In addition to being an antioxidant, Vitamin E is a fat soluble vitamin found abundantly in food sources. It works in synergy with Vitamin C to improve skin health. Vitamin E boosts collagen production in the body and the greater amounts of collagen produced helps combats free radicals and provide firm and toned skin.

Vitamin E works better if applied topically as an effective skin conditioner. For instantly visible results on skin, you must look for a good beauty product with abundant Vitamin E.

In beauty products, Vitamin E is available in two different forms: Alpha Tocopherol (which is alcohol based) and alpha tocopheryl (halal). Based on your personal preferences, you might want to look for the halal type when selecting a product. Oral consumption, however, is also necessary, alongside topical application. The food sources of Vitamin E are vegetable oils, nuts, seeds, spinach, and asparagus.

6. Resveratrol

Resveratrol is a potent anti-aging and moisturizing agent. It is quite popular in creams and cosmetics. Resveratrol has anti-inflammatory properties, which makes it a natural fixer of impurities erupting on facial skin. It plays a vital role in treating acne, red marks, redness of skin due to sunburn, and other skin diseases such as eczema and rosacea.

It is found abundantly in grapes, nuts, and fruits.

7. Glutathione

Glutathione is a small protein molecule found in protein-rich foods. It is the best antioxidant to fight aging and beautify skin and helps fight against free radical damage, reactive oxygen species and oxidative stress.It is especially popular among beauty care products, due to its skin whitening properties. This allows it to help reduce inflammation and red marks and safely even out skin tone.

Glutathione is prepared in laboratories using amino acid for beauty care products but it can also be taken orally from natural products. The food sources high in glutathione content include eggs, tomatoes, avocados, oranges, and walnuts.

8. Retinol

Retinol is an antioxidant you will find in almost every beauty care product and supplement. It is basically a Vitamin A molecule, which works perfectly in combination with other antioxidants and, sometimes, in isolation to improve skin health. Similar to retinoid, it is an anti-aging agent particularly efficient in its production of collagen, which holds together the skin cells and tissues.

This antioxidant catalyzes the production of skin supporting substances such as ceramides and glycosaminoglycan, which can improve skin texture and stability.

Moreover, retinol is also known to be an anti-inflammatory derivative of Vitamin A. It treats skin burns, brown spots, red marks and is also very curative for acne.

9. Green Tea

Green tea has become the most widely used skin care leaf extract. It has many amazing benefits to offer for skin, and for overall beauty.. Besides its most touted advantage of weight reduction, it has overwhelming benefits  for younger looking skin.

The key ingredient in green tea is catechin, an antioxidant and a disease-fighting flavonoid. The greater amount of catechins in green tea as compared to black tea makes it your first choice. Catechins detoxify free radicals that damage body cells. Green tea can be taken orally or applied topically. Oral consumption helps to clean up impurities from the body, known to cause pigmentation, pimples, blemishes, and wrinkles.

The topical application of green tea — in the form of an herbal blend — helps prevent sun damage..  It also prevents collagen breakdown which is a cause of wrinkles and fine lines.

Green tea is found to reduce stress and enhance mood. A stress-free mind is tantamount to youthful and beautiful looking skin.

10. Lycopene

Lycopene is also an antioxidant that improves skin texture. Because it helps in the formation of collagen and reduces DNA damage, its effects help fight against wrinkles.

Although it is found abundantly in red fruits and vegetables such as watermelon, pink guava, apricots, tomatoes are, however, the richest source of Lycopene. Lycopene can be taken either directly from food sources or can be found in multivitamin supplements. Beauty care products also offer lycopene in topical form.

Final Word

The vitamins and antoxidants mentioned above are all major contributors to healthy and radiant skin. All of these should be included in a healthy diet in order to maximize their benefits and achieve glowing skin. You can find these nutrients in your food, beauty products and multivitamin supplements. If you are perturbed in making a supplement choice, check out this ‘all in one’ beauty supplement for healthy hair, skin and nails.


Stay beautiful!

10 Beneficial Vitamins to Make your Hair Long and Strong

Ever tried to gauge the amount of happiness you derive from having your hair look great? Or your hair don’t fall at all?

Its tremendous.

This can only happen when your hair are getting optimum food in combination with a healthy vitamin diet.

Vitamins are the best source to balance the lack of sufficient nutrition in your bodies, fix the hormonal imbalances, and lessen the extrinsic impacts that altogether makes your hair look dull, frizzy, and cause them the fall.

What Vitamins help you to grow your hair lustrous, healthy, and happy is the topic to go on with today. Let’s get into the list of top 10 Vitamins to make your hair long and strong.

As with all vitamins, you should look for naturally sourced ingredients and do not take more vitamins than the recommended daily doses for the benefit you’re looking to derive. Additionally, if you have any dietary restrictions, like halal, kosher or vegan, take special care when selecting the product you buy as many vitamins contain pork and animal based ingredients. Halal Vitamins, Kosher Vitamins, Natural Vitamins and Vegan Vitamins are all now available to ensure you can take your required supplements without worrying about your diet restrictions.

1. Vitamin A

Vitamin A is a fat-soluble vitamin. It can be stored in the body by taking meals rich in Vitamin A or by additional supplements.

Vitamin A is very beneficial, as it performs significant body functions. For hair, it is particularly helpful because it is an antioxidant that keeps radical elements from damaging your hair.

Vitamin A locks the moisture in scalp by consistently producing necessary oil. The oil produced helps to get rid of dryness. It also helps in fighting external bacteria that is likely to cause your hair some damage.

Vitamin A, though, is useful for hair but at the same time, the intake needs to be managed very carefully. Excess may anytime reverse its benefits and can cause hair loss.

Following are some foods that are rich in Vitamin A and can naturally help you to fuel up your body with the required dose:

  • Carrots
  • Apricots
  • Pumpkins
  • Mangoes
  • Red pepper
  • Potatoes
  • Leafy Green Veggies

If you find it difficult to regularly intake any of the above-mentioned foods, you might want to resort to additional vitamin supplements that are necessary for your hair.

2. Vitamin B3 or Niacin

Niacin is a water-soluble nutrient and a B-complex which plays a significant part in hair growth. Niacin, though is very effective on hair, but is not much known or celebrated like its other B-complex fellows.

Niacin basically transforms carbohydrates and fats into energy to serve a number of body functions. It does the same for hair. It helps to transport blood and oxygen to the scalp and hair follicles. The transportation is followed by capillaries expansion, which makes room for blood and oxygen to reach the right place. As long as the hair receive sufficient amounts of vitamin B3, they grow faster and better.

Niacin deficiency can lead to hair thinning and profuse fall. A recommended dosage of vitamin B3 is 35 milligrams daily.

Following are some foods which can help you garner enough vitamin B3 for your day.

  • Fish
  • Lean Red Meat
  • Shrimps
  • Beans
  • Almonds
  • Carrots
  • Cerely

3. Vitamin B5

Vitamin B5, also known as Pantothenic Acid has long been used in several hair care products. It retains water content in skin and locks moisture. This is why, it is touted as an effective moisturizer and softener for hair and skin. Vitamin B5 is particularly very helpful to stop hair greying due to aging.

It is also known as an ‘anti-stress vitamin’. It helps a lot to cut down stress hormones and, therefore, destroying a potent factor that causes hair fall.

It is recommended that an adult should consume 5 mg of Vitamin B5 daily. Here is a short list of Vitamin B5 food sources.

  • Beef
  • Salmon
  • Wheat
  • Corn
  • Meat
  • Duck
  • Turkey

This is one of those vitamins that can be sourced from animal products. If you have restrictions in animal consumption, look for Halal vitamins, Kosher vitamins, natural vitamins or vegan vitamins to meet your needs.

4. Vitamin B7 or Biotin

Biotin is a B-Complex, water-soluble vitamin crucial for hair growth. It is used to thicken hair strands, provide volume to hair, and promote overall hair health. It produces Keratin — a protein which improves dryness and smoothes hair surface.

Biotin improves scalp health and saves it from irritation caused due to sun exposure. It is helpful in minimizing aging effects too. It also keeps hair from greying earlier.

Biotin can be obtained from a number of nutritious food or from supplements. It is a good deal to already start consuming Biotin rich food to improve hair quality and to ensure protection — rather than to turn to it when hair experience bad conditions which become complex to resolve.

Here is a list of food you should incorporate in your diet.

  • Egg Yolk
  • Peanuts and Almonds
  • Organ Meat
  • Cauliflower
  • Oats
  • Green Peas
  • Banana
  • Mushrooms
  • Avocados

5. Vitamin B8

Vitamin B8 is also called Inositol. It is a B-complex, water-soluble vitamin which helps in the healthy functioning of body cells. It helps transport nutrients into and from body cells.

Vitamin B8 also promotes healthy hair growth in combination with other B-complex vitamins. It gives strength and health to hair strands.

500 mg of Inositol is an optimal intake — recommended by health experts. Following are the food sources you should go for.

  • Cereals
  • Rice
  • Green Leafy Vegetables
  • Nuts
  • Soy
  • Whole Grains
  • Citrus Fruits

6. Vitamin B12

Vitamin B12 is yet another from the family of B-vitamins. It is a water-soluble vitamin also known as Cobalamin. One thing special about this vitamin is that unlike other water-soluble vitamins, it can be stored for years in your body — more accurately in your liver — from where it performs functions such as the formation of red blood cells.

Red blood cells developed by vitamin B12 plays the key role in the promotion of hair growth. They serve by carrying oxygen and blood into the hair strands — helping them to grow.

Vitamin B12 also nourishes hair follicles and saves from premature hair loss. The corrected levels of this vitamin, very quickly repairs damaged hair.

It is important that all the vitamins from the B-family are taken proportionately. A deficiency of any one of them may cause others to perform poorly. For hair as well, a conjoined B-complex works the best.

2.4 mg of vitamin B12 is required everyday. The food sources of vitamin B12 are as follows.

  • Eggs
  • Meat
  • Milk
  • Shellfish
  • Beef liver
  • Poultry
  • Soy Milk

This is one of those vitamins that can be sourced from animal products. If you have restrictions in animal consumption, look for Halal vitamins, Kosher vitamins, natural vitamins or vegan vitamins to meet your needs.

7. Vitamin C

Vitamin C also known as ascorbic acid is an incredibly efficient nutrient which helps to improve hair conditions and trigger rapid growth. It also builds collagen which is crucial to maintain hair harmony with the scalp. Vitamin C also absorbs iron which keeps the hair locks strong, so they don’t fall off.

Vitamin C deficiency can very quickly lead to split ends and dry hair. Unhealthy looking hair also are quicker to drain. It is important that a safe Vitamin C intake regimen is maintained to keep hair from drying, thinning and falling off.

The optimal consumption of Vitamin C for women is 75 milligrams and for men is 90 milligram a day. Following are the food sources to gain Vitamin C from.

  • Papayas
  • Kiwi
  • Oranges
  • Guava
  • Redpepper
  • Green Pepper
  • Brussel Sprouts

8. Vitamin D

Vitamin D has a direct link with hair on your head. If there is no Vitamin D in your diet, don’t fret over not having enough hair.

Vitamin D is the most powerful nutrient which helps in hair development. It thickens hair strands and give hair more volume by increasing the number of follicles.

A recent study at Stem Cells Translational Medicine shows that Vitamin D helps in the formulation of new hair follicles. Not only does it create new follicles but also renews the old ones. (Hair follicles are the pores where hair erupts from).

At minimum, 600 IU of Vitamin D everyday is required to suffice hair requirements. Following sources other than sunlight — which is an essential source — can help you obtain good amounts of Vitamin D.

  • Fishes
  • Mushrooms
  • Egg Yolk
  • Liver
  • Grains
  • Fortified Milk
  • Oranges

This is one of those vitamins that can be sourced from animal products. If you have restrictions in animal consumption, look for Halal vitamins, Kosher vitamins, natural vitamins or vegan vitamins to meet your needs.

9. Vitamin E

Vitamin E is a fat-soluble vitamin — another significant catalyst in hair growth.

It works for hair in two ways. First, it promotes blood circulation in the body which enables the right amount of blood reach the hair. Besides blood, it also transports oxygen in hair. This stimulates the process of hair growth.

Second, Vitamin E has antioxidant properties. They perform repairs to hair follicles, and rectifies tissue corrosion. These functions provide sustenance to hair.

Vitamin E is also useful to retain moisture on scalp. More often than not, dryness is the only reason for hair to drop. Vitamin E nourishes scalp and allows healthy hair keeping. A frequent vitamin E hair massage to nourish the scalp is recommended.

Although Vitamin E deficiencies are rare because it is found abundantly in basic meals. But for the sake of knowing, following are the food sources of Vitamin E.

  • Plant Oils
  • Sunflower Seeds
  • Almonds and nuts
  • Broccoli
  • Pumpkins
  • Fishes
  • Mamey Sapote
  • Avocados

10. Zinc

Zinc acts as a panacea for hair follicles. It builds, secures, and defends hair follicles under all circumstances better than anything else. It strengthens and improves hair thickness.

Zinc is linked with DNA and RNA production. It builds up and divides proportionately hair follicles’ cells for healthy hair growth.

Zinc combats four different types of hair loss diseases namely alopecia areata, telogen effluvium, and male and female patterns of hair loss.

Zinc is also effective for scalp. It helps minimize — and in some instances — eradicate dandruff completely.

Among so many overwhelming benefits of zinc, it is also touted to revive greyed hair back to their original color. This can happen to you as well — by using zinc supplements on regular basis.

The food in which zinc is found abundantly are:

  • Seafood
  • Beef and Lamb
  • Spinach
  • Nuts
  • Cocoa and Chocolate
  • Chicken
  • Beans
  • Mushrooms

This is one of those vitamins that can be sourced from animal products. If you have restrictions in animal consumption, look for Halal vitamins, Kosher vitamins, natural vitamins or vegan vitamins to meet your needs.

Parting Advice

If you want to keep your hair long, strong, and healthy, you will need to have a balanced diet that contains almost all the foods and ingredients mentioned above.

An easy solution would be to start taking vitamin supplements that can reduce the deficiency and promote healthy hormones and ingredients which are necessary for healthier hair. Additionally, if you have diet restrictions and need to be mindful of consuming pork or animal products you still have options. Halal vitamins, Kosher vitamins, natural vitamins and vegan vitamins are now available.

We are proud partners of Vitamin Angels, an organization which has been supplying lifesaving nutrients to impoverished communities for 20 years.