"Learn your ABC's"

healthorg.com

Ok so we all know that deep friend pakoras, double-cheese burgers with fries on the side, and double friend eggs are not necessarily the way to eat yourself to good health.


Instead, the emphasis of almost every sane diet (yes, I am NOT a believer in crazy “5 walnuts for lunch” and “Cabbage soup for a week” diets working in the long run!) is on fresh foods, lots of fruits and vegetables, as well as proteins and carbohydrates. So we know where to get all our amazing, wonderful, super healthy vitamins from but we still don’t really know why we need them! Here’s the short version of a loooooong list of the greatest reasons to keep going back for more of these goodies in your daily diets!



Vitamin A – helps in the healthy formation of bones, skin and teeth.

Vitamin B2 - Promotes growth and helps in reproduction. Helps to get healthy hair,skin, nails, and works to burn carbohydrates, fat and protein

Vitamin B3 - very effective in lowering LDL or “bad cholesterol” and raising HDL also called “good cholesterol”, it also promotes a healthy digestive system, increases blood circulation, reduces high blood pressure, also is a possible cancer inhibitor

Vitamin B5 - Helps in normal growth and development.

Vitamin B6 - Works to metabolize protein and helps the functioning of the nervous system.

Vitamin B12 - Essential for blood formation and a healthy nervous system.

Vitamin C – Is a powerful antioxidant which may protect against certain types of cancers, cataracts and heart disease. Also fights infection and helps the body heal faster. Vitamin B1 – Helps in digestion of carbohydrates, key for the normal functioning of nerve tissue, muscles and heart.
Vitamin D – helps in the absorption and use of calcium, builds bone mass and prevents boss loss, strengthens the nervous system, protects against muscle weakness.

Vitamin E – promotes healthy skin, helps to keep a good circulatory function, is a strong anti-oxidant, and strengthens the immune system.

Vitamin K – helps in the clotting of blood and prevents excessive bleeding. Also helps in the absorption of calcium in the body.

"Vital Vitamins: Know Your Foods"

myhealthaid.files.wordpress.com

No matter what background, ethnicity, religion, caste or creed, as kids we all grew up hearing the same phrases “finish up all your vegetables!” “Why? Because its good for you, that’s why!” and “I want to see that plate empty!” Back then all we knew was that ice-cream, cookies, and chocolate cake were always welcome and vegetables, fruit, and milk products ummmmm, not so much!


But today, in the midst of the vegan diet craze, liquid detox, and superfood mania, we are all in need of some simple explanation as to where exactly we can find these nutrients.

Vitamins are called “essential compounds” and cannot be made by our own bodies, so must come from diet. They can be either fat-soluble (vitamin A, vitamin D, vitamin E, and vitamin K) or water-soluble (vitamin B and vitamin C). Ideally, you should be getting enough vitamins from eating a balanced diet, which should include at least 5 portions of fruits and veggies a day, eggs, dairy products, nuts, seeds, fish and poultry. By steaming, pressure cooking, or microwaving your food you are also preserving more vitamins than if you were to boil it.

So here is an easy way to help you keep that plate loaded with all the right stuff!

Vitamin A – Find it in yellow orange fruits and vegetables like carrots, pumpkin, papaya, mango, sweet potato, cantaloupe and spinach.

Vitamin B1 – Find it in sunflower seeds, whole grains, seafood, beans,
Vitamin B2 - Find it in yoghurt, milk, leafy vegetables, fruits, almonds, chicken
Vitamin B3 - Find it in peanut butter, chicken breast, beans
Vitamin B5 - Find it in egg, fish, grains, meat, peas, peanuts
Vitamin B6 - Find it in bananas, baked potatoes, chicken, oats, chick peas, peanuts
Vitamin B12 - Find it in dairy products, eggs, fish

Vitamin C – Find it in citrus fruits like oranges, lemons, sweet limes, guava, gooseberry, strawberries, melons, broccoli, red capsicum and green capsicum

Vitamin D – Find it in fatty fish, egg yolk, fortified milk, and exposure to direct sunlight (five to ten minutes, 3-4 times a week)

Vitamin E –Find it in vegetable oils, broccoli, peanuts, whole grains, sunflower seeds, mayonnaise, sweet potato

Vitamin K – Find it in dark green leafy vegetables, potato, beetroot, fruits, dairy products, eggs, seeds, meats