Vital Vitamins: Sources, Symptoms and Normal Ranges

We all have studied and read about vitamins at least once in our academic lives. Not everyone has a photographic memory. Therefore, this article will start from the basics of vitamins and the tests according to the relevant vitamins along with their symptoms and results.

What are vitamins?

To put in simple words, vitamins are nutrients required for proper sustenance and functioning of human body.

Vital Vitamins

Each vitamin has a certain set function, failing to get these leads to deficiency of the respective vitamin. Each of the vitamins are unique and are very much essential to protect the body from any health disorder. Deficiencies can also bring about a poor immunity and other disorders like cardiac diseases, orthopedic diseases and even cancers.

Vitamins can be received from different foods and at times even from medicinal supplements. They are also present in foods obtained from animals. The levels of vitamins in the body can be checked through basic blood tests that generally do not require midnight fasting.

What are the types of vitamins?

As mentioned above, there are 13 important vitamins that help the human body function well. They are listed below along with the symptoms that suggest their deficiency and hence demand testing.

1. Vitamin A

Vitamin A is a fat-soluble vitamin, which means it can be stored in your body for a long time. Fat soluble vitamins are dissolvable in fat.

Vitamin A is essential for promoting bone health, building resistance to diseases and external threats, and even reproduction. It is a vitamin that is also responsible for producing retinol. The pigment in the eyes is formed because of this vitamin. Deficiency of this vitamin can be a trigger for other disorders.

Vitamin A

What are the sources of Vitamin A?

i]   Green Leafy vegetables: Spinach, broccoli, kale, parsley are few sources of green leafy vegetables that provide vitamin A.
ii]  Non-vegetarian food products: Beef liver, cod liver oil, eggs, meat, chicken are few sources of this vitamin.
iii] Milk: Dairy products like fortified milk, butter and cheese are good sources of vitamin A as well.
iv] Other fruits and vegetables: Carrot, apricots, cantaloupe, sweet potatoes also contain vitamin A.

What are the symptoms that can identify testing for Vitamin A?

1. Night blindness – People who have vision disorders such as night blindness, poor vision during night, dry eyes should go for Vitamin A testing.

2. Anemia – Those who have a poor hemoglobin and have a pale skin also should get tested for vitamin A.

3. Liver disorders – Liver cirrhosis, liver damage or existence of any malfunctioning in the liver is also reason enough to get a vitamin A testing.

4. Weight loss – Sudden and unexpected weight loss, excess hair fall, dry hair, cracked skin are signs of vitamin A deficiency.

Normal ranges of Vitamin A:

5,000 IU is the range of normal levels of vitamin A in people of all ages.

2. Vitamin B12

Vitamin B12, also known as cobalamin, is essential for formation of red blood cells in the body. It is also essential for proper metabolism. It is a vitamin that is soluble in water and hence doesn’t remain in the system for long. It is not produced in the body; it needs to be consumed from the relevant sources.

However, people who are vegetarians have a poor B12 level owing to their vegetarian diet. People who’ve undergone any gastrointestinal surgery also have poor ability to absorb dietary B12.

Vitamin B12

What are the sources of Vitamin B12?

i ] Dairy products: Certain dairy products are a good source of Vitamin B12.
ii] Meat
iii] Fish and seafood
iv] Flaxseed

What are the symptoms that can identify testing for Vitamin B12?

1. Yellowed skin – People who have a B12 deficiency are most likely to have yellow eyes and symptoms similar to that of jaundice. The skin also appears pale because the red blood cells do not enter into the system as they are too bigger to do so.

2. Abnormal gait – Vitamin B12 is responsible for proper functioning of central nervous system. And hence, the mobility and gait are affected directly in event of a B12 deficiency.

3. Mood swings – Mood swings and mental disorders like depression are linked to B12 deficiency. If you happen to notice mood changes for no reason, that could be an indicator of low B12 levels in your body.

4. Vision disturbances – Vision disturbances are common in people who suffer from deficiency of B12. People having this deficiency cannot see clearly and have light sensitivity as optic nerves are affected by this deficiency.

5. Breathlessness – When there is lack of vitamin B12 in the body, there’s a tendency to get tired and fatigued at the slightest of effort. If you identify with these signs, then it is better to undergo testing for vitamin B12.

6. Memory lapses – When your bouts of forgetfulness become frighteningly frequent, it could be a sign of B12 deficiency.

Normal ranges of Vitamin B12:

6 mcg is the normal vitamin B12 range in adults.

3. Vitamin B2 (Riboflavin)

Vitamin B2 or riboflavin is another water-soluble vitamin. It converts nutrients in the food you consume into energy for your daily functioning. It is the necessary factor for maintaining your energy levels and preventing from making you feel tired. It is the secret to a healthy skin and lustrous hair. An optimum level of riboflavin in the body means the digestion process in the body is going on how it should be going.

Vitamin B2

What are the sources of Vitamin B2?

i] Organ meat: Organ meat like that of liver, kidney and heart from pork, chicken and beef are high on vitamin B2.
ii] Fish: Fish like mackerel, cod, bream, salmon and sardines contain vitamin B2. Seafood like lobsters, scallops, oysters are also good sources of this vitamin.
iii] Dairy products: Milk, ice-cream, yogurt and cheese are few dairy products that contain vitamin B2.
iv] Fruits: Fruits like apple, apricots, pear, pineapples, raspberries, papaya and watermelon are few that contain vitamin B2.
v] Vegetables: Asparagus, French beans, celery, mushrooms, potatoes contain vitamin B2. Consumed in boiled form so that can ensure you prevent getting deficient. Beetroot, bell pepper, onion, spinach, broccoli, are few more.

What are the symptoms that can identify testing for Vitamin B2?

1. Mouth ulcers and constipation – The person having vitamin B2 deficiency does not have a good metabolism. They tend to get mouth ulcers and constipation often.

2. Decreased wound healing – People who have poor riboflavin levels have a slow wound healing capacity. That is an indicator of deficiency.

3. Dermatitis – It is a term for describing inflamed skin. It is not contagious and its indications are scaly and itchy patches on skin along with rashes. It is because of vitamin deficiency. Cracked lips are also a sign of B2 deficiency.

Normal ranges of Vitamin B2:

1.7 mg is the normal Vitamin B2 range in adults.

4. Vitamin B3 (Niacin)

Vitamin B3 is another example of the water-soluble variety. Niacin works to contribute in the digestion process and production of energy. These supplements shouldn’t be taken as over-the-counter pills to prevent unwanted side-effects. They should be only taken if prescribed by the doctor because of deficiency. Niacin rich foods have the capacity to lower cholesterol levels in the body. It also is a good way to rein in on risk of cardiovascular disease. It is a good remedy for people suffering from skin acne.

Vitamin B3

What are the sources of Vitamin B3?

i] Fish – Fishes like tuna, shrimp, sardine and salmon can be consumed to get vitamin B3. Other non-vegetarian foods that are rich sources of vitamin B3 are beef liver, lamb meat and turkey.
ii] Vegetarian alternatives – If you are looking for vegetarian alternatives, then broccoli, beans, nuts, sprouts, green leafy vegetables, granola bars, asparagus and mushroom is the answer to your question for your niacin deficiency.

What are the symptoms that can identify testing for Vitamin B3?

1. Digestive issues – In event of vitamin B3 deficiency, the person’s digestion is affected. He/she may also suffer from diarrhea, nausea and vomiting and other gastrointestinal problems.
2. Mental problems – Mental problems seen in people suffering from vitamin B3 deficiency include hallucinations, decline in recognition ability, depression, disorientation etc.
3. Stomatitis – A condition where there is inflammation and soreness in the mouth.

Normal ranges of Vitamin B3:

20mg is the normal range of vitamin B3 in adults.

5. Vitamin B5

Vitamin B5 is also known as pantothenic acid and is a water-soluble vitamin. It is essential for metabolizing fat in the body and producing energy for it. It is also substantial for producing red blood cells in the blood. This vitamin also contributes to formation of sex (testosterone, progesterone, oxytocin and estrogen) and stress hormones (Adrenaline, Cortisol, Norepinephrine).

What are the sources of Vitamin B5?

Foods like whole grains, avocados, seafood, yogurt, legumes, lentils, milk, pork, animal meat, mushroom, are few rich sources of vitamin B5.

What are the symptoms that can identify testing for Vitamin B5?

1. Vomiting – The person having vitamin B5 deficiency has bouts of vomiting that lead to increased irritability and fatigue.
2. Reproductive ability – Severe deficiency of vitamin B5 can affect reproductive ability in men and women.
3. Sleep cycle – Sleep cycle is disturbed in event of vitamin B5 deficiency. The person suffering from it also experiences fatigue and tiredness at littlest of exertion.
4. Digestive diseases – Digestive diseases such as irritable bowel syndrome, leaky gut syndrome, chronic indigestion, are few digestive diseases that can happen in event of severe vitamin B5 deficiency

Normal ranges of Vitamin B5:

10mg is the normal range of vitamin B5 in adults.

6. Vitamin B6

Vitamin B6 regulates immune function and proper working of the nervous system. Like other aforementioned B-complex vitamins, this one also assists in red blood cell formation.

What are the sources of Vitamin B6?

i] Milk: Milk is the best and easily available source of getting dietary vitamin B6.
ii] Fishes: Fishes like salmon and tuna are also good alternatives for helping you overcome or prevent vitamin B6 deficiency.

Other than these, carrots and spinach can be consumed by cooking a soup or salad to get benefits of vitamin B6, if you happen to be a vegetarian.

What are the symptoms that can identify testing for Vitamin B6?

1. Disorientation – The person suffering from deficiency of B6 experiences disorientation and confusion in day-to-day life.
2. PMS symptoms – Women suffering from vitamin B6 deficiency suffer from aggravated symptoms like pain and mood swings in the days before their menstrual cycle begins
3. Irritability – The deficiency of vitamin B6 causes irritability, fatigue, changes in mood and also depression
4. Dry skin – A deficiency of vitamin B6 can also cause dry and itchy skin.

Normal ranges of Vitamin B6:

The normal level of vitamin B6 in adults is 2mg

7. Vitamin B9 (Folic acid)

It is a water-soluble vitamin. It is another vitamin that is useful for production of energy. Excess amount of this vitamin in the body is released in the form of excreta. It improves heart health by controlling cholesterol in the body. It is not only essential for formation of red blood cells, but also in synthesis of genetic material and prevention of hearing loss. Folic acid supplements should be taken by pregnant mothers to avoid serious health concerns like autism, deformities and defects like cleft lip and palate in their babies.

What are the sources of Vitamin B9?

Oranges, milk, mushrooms, green peas, spinach, sunflower seeds, egg yolk, cauliflower, cabbage are few sources of folic acid.

Normal ranges of Vitamin B9:

The normal level of vitamin B9 in adults is 400 mcg.

8. Vitamin C

Vitamin C is also a water-soluble vitamin. It is responsible for wound healing and regulation of immunity system. It also plays a role in formation of skin, blood vessels, tendons etc. It is also necessary to maintain proper bone health. It is not stored in the body, that is why, it needs to be consumed regularly through fruits and vegetables. You would automatically notice an improvement in the quality of your skin when you increase vitamin C in your diet. Vitamin C also fights damage caused by free radicals to the skin.

Vitamin C

What are the sources of Vitamin C?

Fruits like orange, cantaloupe, mango, papaya, kiwifruit, strawberries and watermelon are rich in vitamin C.

What are the symptoms that can identify testing for Vitamin C?

1. Iron deficiency – This is the most telling sign that suggests vitamin C deficiency. This deficiency means the body’s iron absorption capacity has reduced and it needs to be restored.
2. Dry hair – Dry hair are an indicator of vitamin C deficiency. If you notice split ends, dry and lifeless hair, it could be helpful to undergo a vitamin C test.
3. Wound healing – Vitamin C deficiency also spells a lower wound healing ability for the body. That also means, the person loses blood at the slightest of bruising.
4. Aching joints – When your joints ache or swell without reason, that could be pointing towards deficiency of vitamin C.

Normal ranges of Vitamin C:

60 mg is the required level of normal vitamin C in the body.

9. Vitamin D

Vitamin D, known as sunshine vitamin, is fat soluble. It is necessary for blood pressure regulation and hormone production among other body functions. This vitamin also absorbs calcium and hence is necessary for bone growth. It also increases immunity of the body.

Vitamin D

What are the sources of Vitamin D?

i] Milk: 1 cup of milk consumed every day is enough to fulfil the body’s vitamin D requirements.
ii] Cheese: As much as cheese is a comfort food, it is also a source of vitamin D.
iii] Fish: Trout, tuna, mackerel, salmon and herring are typical examples of oily fish that contain vitamin D. Fish liver oil is another way to get your vitamin D supply.
iv] Mushroom: Mushroom is a good option for vegetarians to fulfil their vitamin D requirements. They taste best when cooked or added in salads.
v] Egg yolks: The yellow part in eggs is a good source of vitamin D. Therefore, do not trash it while consuming or cooking the egg.

What are the symptoms that can identify testing for Vitamin D?

1. Aching bones – Lack of vitamin D contributes to the aches in bones, joints and lower back pain. Such people are also likely to have deficient calcium levels. This indicates low bone density and people having it succumb to fractures and ligament injuries at the slightest fall or loss of balance.
Depression – Low vitamin D levels in one’s body are also linked to depression. However, consuming supplements or vitamin D rich sources is known to cure the deficiency.
2 Lack of exposure to sunlight – Those who do not include milk and vitamin D rich products in their diets and those who do not have sufficient exposure to sunlight are likeliest to have a vitamin D deficiency
3. Vegetarians – People who do not eat fish and non-vegetarian foods that are high on vitamin D are likely to have deficiencies of this vitamin
4. Hair fall – Hair fall that is severe can lead to rickets and softened bones and is a result of vitamin D deficiency. So do not ignore hair loss for something minor, book yourself for a vitamin D testing soon.

Normal ranges of Vitamin D:

400 IU is the ideal level of vitamin D in adults.

10. Vitamin E

Vitamin E is a fat-soluble vitamin. It is also an antioxidant that performs immune function and contributes to blood vessel formation. This vitamin prevents cells from getting damaged. Metabolism and immunity greatly improve because of vitamin E. It is great for hair and scalp health as well.
Women suffering from PMS symptoms can gain from vitamin E as it alleviates its symptoms greatly. Those who have vision problems like macular degeneration can benefit from consumption of vitamin E rich foods. It is a good way to regain lost energy after a strenuous workout.

What are the sources of Vitamin E?

i] Green Vegetables: Green leafy vegetables, broccoli, parsley, spinach, kale, are all good sources of vitamin E. Along with improving your vitamin E levels in the body, they also improve your immunity by considerable levels.
ii] Fortified cereal: Fortified cereal must be a boring and lack of taste breakfast option according to many. However, it is fortified with different vitamins and minerals. Hence, this is a good way to consume vitamin E.
iii] Almonds and walnuts: Almonds are a good source of vitamin E. When consumed in the soaked form, almonds can provide the best results. Walnuts contain gamma tocopherol that is a type of vitamin E.
iv] Fruits: Fruits like mango and kiwi contain a wealth of vitamin E. Consume them sliced, raw or blended in a juice to reap its benefits.

What are the symptoms that can identify testing for Vitamin E?

1. Chronic diarrhea – If you are having chronic diarrhea or any digestive problem that refuses to go away, it would help to get your vitamin E levels tested.
2. Affected immunity – The immune system becomes slow to external agents and factors that trigger diseases and health concerns.
3. Muscular pain – If you experience muscle pain for no apparent reason, deficiency of vitamin E could be the reason.

Normal ranges of Vitamin E:

30 IU is the ideal level of vitamin E in adults

11. Vitamin K

Vitamin K is fat-soluble and also essential for building strong bones in the body. It plays an important role in blood clotting which is necessary to prevent the body from losing excess blood on bruises and cuts. Vitamin K1 (phylloquinone) and vitamin K2 (menaquinone) are the 2 types of vitamin K. Consumption of vitamin K foods can control growth of cardiac diseases in the body.

What are the sources of Vitamin K?

Beans, green peas, asparagus, various green leafy vegetables, kale, spring onions, cucumbers and spinach are few sources of vitamin K.

What are the symptoms that can identify testing for Vitamin K?

Deficiency of vitamin K is very rare in adults. However, few symptoms like bleeding quickly, stools that are dark black or bloodied in color, weak bones, are easy to identify a deficiency. In extreme cases, brain hemorrhage also could happen when the severity of the deficiency is high.

Normal ranges of Vitamin K:

80mcg is the ideal level of vitamin K in adults.

12.Vitamin B7 (Biotin)

Vitamin B7 is a water-soluble variety. Biotin is a key requirement for proper performance of metabolic processes. People having type-2 diabetes can benefit by this vitamin, since it is useful for reining on the high blood sugar levels in their body.

What are the sources of Vitamin B7?

Milk, soy, fortified cereal, wheat bran, organ meats, cauliflower, avocados, salmon, liver, pork, cheese, spinach are few sources of biotin.

What are the symptoms that can identify testing for Vitamin B7?

Deficiency of biotin is not common. Few symptoms however are, brittle nail and hair, muscular pain, tiredness and dry skin.

Normal Ranges of Vitamin B7:

300 mcg is the normal range of biotin in adults.

Did the symptoms ring a bell for you? If yes then don’t just read the aforementioned vitamins and vitamin tests. Go and get yourself and your loved ones tested. Testing does no harm, on the contrary, existence of serious diseases if any gets revealed. If the results are negative, then it is an indicator that you already have a good health.

What To and What Not To Eat During Pregnancy

Proper nutritional food and diet is the most important requirement during pregnancy. Healthy and nutritional food is required to ensure proper growth and development of the baby. These foods provide energy to the baby and the mother and ensures the mother has sufficient energy to deal with the changes that are occurring.

Pregnancy Food

Healthy diet is a vital part of a healthy lifestyle, and more so when you are pregnant. The diet needs to be perfectly balanced with the right amount of nutrients and minerals. This is crucial for the baby’s growth and development. A healthy and nutritious diet reduces the chances of complications and problems in pregnancy.

Certain foods are recommended to pregnant women while some are not. Good nutritional diet has many benefits. It can help manage mood swings, balance emotions, minimizes morning sickness, reduces risk of anemia, contributes to healthy fetal development, and reduces the risk of birth defects.

There are some things you should know about which foods are good for you and the baby and which foods you need to avoid.

What to Eat During Pregnancy?

1. Diary products:

These include milk, cheese, and yogurt. However, it is important to ensure that whatever dairy product you consume should be pasteurized. These foods are good sources of vitamin D, calcium, and proteins. They are essential for proper development of the baby’s bones, teeth, muscles, heart, nerves, and for blood clotting. Consuming at least 4 servings a day is often recommended.

Diary products

2. Protein:

Pregnant woman should eat a protein rich diet to support the baby’s growth and development. This includes food items like meat, eggs, fish, cheese, tofu, milk, etc. Protein rich diet in pregnancy reduces the risks and chances of low birth weight of the baby. It can also prevent muscle fatigue, fluid retention, and frequent infections.

Protein

3. Fruits and Vegetables:

Fruits and vegetables provide all the important nutrients and vitamins essential for the growth and development of the baby as well as maintaining the mother’s good health. These fruits and vegetables also help in managing nausea and vomiting during pregnancy. Fruits like apricots, oranges, mangoes, pears, pomegranates, avocados, guava, etc. are the best way to boost vitamin intake as well as satisfy sugar cravings.

Fruits and Vegetables

Vegetables like broccoli, dark leafy vegetables, etc. contain many nutrients, fiber, vitamins like vitamin C, K, and A, calcium, iron, folate, etc. that are essential for pregnant women. These vegetables are also a good source of antioxidants. Folate rich vegetables such as broccoli, spinach, kale, asparagus, Brussels sprouts, and peas, should be consumed by the mother as folate plays an important role in protecting the fetus against neural tube defects.

4. Lean meat:

Lean meat is low fat meat and is rich in iron and is critical in the development of red blood cells supply in baby as well in the mother. Iron also helps in strengthening the nerve connections and thereby developing the baby’s brain. The leaner the cut, the more protein it contains.

Lean meat

5. Whole Grains:

Breads provide the essential carbohydrates required by the mother during pregnancy. Starchy food products such as bread, potatoes, pasta, rice, and cereals should make up to about one third of the diet of the expecting woman. These food items provide the energy that is essential during pregnancy. These carbohydrates are also important source of fiber, iron, and B vitamins. Carbohydrates are important component of food that make up the healthy diet that is recommended during pregnancy.

Whole Grains

High quality carbohydrate containing food such as wholegrain bread, yogurt, vegetables, and fruits are recommended during this period. It is also advised that low quality carbohydrate foods should be kept at a minimum.

6. Vitamin Supplements:

Eating a well balanced and nutritious diet provides all sorts of minerals and vitamins required during pregnancy. But it is equally important to take folic acid supplements if you are pregnant or planning to be. Approximately 400 micrograms of folic acid supplements are recommended to be taken by the woman everyday from the period before she is pregnant to up to 12 weeks of pregnancy. Folic acid supplements are essential to avoid the risk of neural tube defects and developmental defects in the baby.

Vitamin Supplements

Similarly, 10 micrograms of vitamin D is required by pregnant and breastfeeding women to regulate the amount of calcium and phosphorus in the body. It is essential for keeping bones, teeth, and muscles healthy. Vitamin B and C supplements are also recommended. Iron supplements are also advised to women who are anemic during pregnancy.

As there is a list of must haves during pregnancy, there is also a long list of don’t haves, some of which are mentioned below.

What to Avoid During Pregnancy?

1. Raw and Under-cooked Food:

Raw and under-cooked food may cause toxoplasmosis as the Toxoplasma parasite lives and grows around the area where vegetables and fruits grow. Consuming unwashed vegetables and fruits may increase the risk of ingesting these harmful microbes. This can cause food poisoning, fever, muscle pains, etc. This infection can severely harm the baby and interfere with its development.

2. Unpasteurized Dairy Products:

It is unsafe to consume raw milk or unpasteurized dairy products during pregnancy. Raw and unpasteurized milk and products have a higher risk of food borne diseases. Bacteria such as salmonella, E. coli, etc. are present and may cause harm to both, the mother and the baby.

Unpasteurized Dairy Products

Pasteurization subjects the milk to higher temperature, thereby effectively killing the harmful micro-organisms present. Hence, it is advisable to drink pasteurized milk and consume pasteurized dairy products. Alternatively, you can also use non-dairy milk like soy milk, almond milk, oat milk, etc. as they contain the same nutritional value.

3. Raw or Under-cooked Eggs:

Raw or under-cooked eggs possess a higher risk of Salmonella. Hence, eggs should be cooked until the yolk and egg white are cooked hard. Foods made using raw eggs such as mayonnaise, hollandaise sauce, mousse, etc. should also be avoided.

Always check the labels on eggs for pasteurization mark and cook all the egg and egg products at a high temperature to reduce the risk of infections.

4. Soft Cheese:

Soft cheese has higher risk of containing Listeria bacteria that causes potentially harmful infection, listeriosis. This infection can lead to miscarriage or premature delivery. If this infection occurs in the later stages of pregnancy, it can harm the baby. The solution to this is heating the cheese at higher temperatures, until its bubbly and melts, to kill the bacteria present. Check for pasteurization label to avoid risks of infections.

Soft Cheese

Soft mould cheese like Brie, Camembert, and certain goat cheeses are best to be avoided during pregnancy. Hard cheeses such as cheddar are recommended.

5. Caffeine:

Consuming too much coffee or caffeinated beverages during pregnancy have been linked to premature delivery and low birth weight of the infants. It has also been reported that women who consumed more than 200 milligrams of caffeine had increased risks of miscarriages. So, coffee and caffeine intake should be limited to avoid any possible complications.

Caffeine

6. Alcohol:

Alcohol is not safe in any stage of pregnancy. Women should stop drinking alcohol when they find out they are pregnant and even before that. Drinking alcohol during pregnancy can lead to developmental defects in babies. Reports suggest that alcohol consumption during the first trimester of pregnancy can lead to facial deformities in babies. Certain reports also suggest mental birth defects in babies whose mother consumed alcohol during pregnancy.

7. High Mercury Fish:

Fishes such as king mackerel, shark, swordfish, etc. contain high levels of mercury and are often recommended to avoid eating during pregnancy or nursing. This is because high levels of mercury can harm the baby and may lead to brain developmental defects, hearing and vision problems, and can also affect the lungs and kidneys.

Eating raw or under-cooked shell fish such as oysters should also be avoided as it can lead to food poisoning.

High Mercury Fish

Similarly eating any raw or rare cooked meat is inadvisable as it increases the chances of toxoplasmosis which can lead to mental disability, blindness, and certain other complications in the baby.

The most important time to have a balanced and nutritious diet in life is before, during, and after pregnancy. Nutritionists believe that the best source for an expecting mother to receive her nutrients and vitamins is from her diet and hence, following the guidelines on what to eat and what to avoid is important. The guidelines are simple and easy to follow and will ensure the pregnancy is a smooth ride and the baby is healthy and happy.

10 Kidney Damaging Habits You Should Know

Kidneys are a pair of small, fist-sized organs resembling beans in shape. They are present one on each side of the spinal cord. The main function of kidneys is to filter waste and excess fluids and maintain the levels of electrolytes and fluid balance in the body. Healthy kidneys are vital in normal functioning of the body. Kidneys filter blood and excrete toxins from the body via urine.

kidney

Damage to kidneys can interrupt their ability to filter blood and fluids and excrete the toxins. Accumulation of these fluids and toxins can lead to kidney failure. Certain habits and lifestyle changes cause damage to the kidneys. Don’t you want to know what these habits are?

These are ten kidney damaging habits you should know:

1. Smoking

smoking

One of the main causes of kidney disease is high blood pressure. Smoking interferes with the medicines taken for regulating blood pressure. It also leads to higher excretion of albumin in urine and lower levels of creatinin, suggesting early stages of abnormal functioning of kidneys. Smoking also interferes with the blood flow to kidneys as it narrows the blood vessels in kidneys and damages them.

2. Excessive sugar intake

Excessive sugar intake

Sugar levels above 180 mg/dl results in kidneys expelling sugar in the urine. In diabetic conditions, excess sugar can cause kidney damage. High sugar levels damage the blood vessels in kidneys resulting in their inefficiency to work properly. This can lead to high sugar levels in urine and retention of water and salt, and accumulation of waste materials. Indulging in sweets too often should be avoided.

3. High sodium foods

Consumption of food containing high salt, elevates sodium levels in the bloodstream leading to imbalance. Too much salt affects the ability of the kidneys to remove water. High water retention and consequent strain on kidneys, result in high blood pressure which can lead to chronic kidney disease.

High sodium foods

The recommended dietary allowance (RDA) for sodium is 2-2.3 g/day. Consuming more than the recommended value can cause elevated blood pressure. Avoid eating salty foods and meat products such as ham, sausages, bacon, anchovies etc. Cutting down on cottage cheese, buttermilk, canned beans and pizza will also be beneficial. Alternative to these food products are milk, egg, fresh or frozen fish, beef, lamb etc.

4. Sedentary lifestyle

Little to no physical activity can cause damage to kidneys. Physical activity improves blood pressure and maintains glucose metabolism. Both of these factors are essential for good health of kidneys. Sitting still for a long period of time with no physical activity can affect the blood pressure and can put stress on the kidneys and eventually lead to damaging them. Sitting for more than 7-10 hours a day is bad for health. Routine exercise, for about 2-4 hours a day, can benefit in reducing the risk of any damage to kidneys.

5. Excess use of painkillers

Excess use of painkillers

Pain medications such as NSAIDs (non-steroidal anti-inflammatory drugs) reduce blood flow to the kidneys. Pain medications may provide relief from the pain but they also possess health risk such as damage to kidneys, fluid retention and increase in blood pressure. Long term intake of painkillers can cause irreversible kidney damage and chronic kidney failure. These medications should only be taken as per prescribed dosage.

6. Inadequate water intake

Low water intake is also one of the main reasons for the development of kidney stones. Dehydration is also one of major causes for kidney diseases. Adequate amount of water consumed, helps kidneys excrete sodium and toxins from the body, thereby rendering it healthy. A total of 2-3 liters of water or fluids should be consumed per day to prevent kidney stones and other damages to kidneys.

7. High protein diet

Reports have shown that a high protein diet can increase the progression of kidney damage in patients already suffering from kidney disease. High protein consumption can also lead to acidosis and harm the kidneys. A well balanced diet with vegetables can be consumed to avoid the damage. Recommended dietary allowance (RDA) for protein in adults is 0.8 g/kg/day. Limiting protein in the diet can help in decreasing the loss of kidney function. Meat, dairy products and nuts should be avoided to decrease the protein intake.

8. High alcohol consumption

High alcohol consumption

Alcohol, even in small amounts, can have a negative impact on kidneys’ functioning. Alcohol causes dehydration, putting a strain on the kidneys to maintain the water level during this time. Excessive alcohol intake can also lead to vomiting and impaired pH levels, resulting in strain on the kidneys. Intoxication also interferes with kidneys’ function to filter blood and fluids, thus impairing their normal function. Excess alcohol can cause a strain on kidneys for prolonged period of time, resulting in kidney damage. People who drink and smoke have a higher chance of kidney diseases.

9. Full bladder for a long time

Full bladder for an extended period of time can result in too much pressure on the kidneys and may increase the risk of infection or kidney damage. Holding it in for too long results in the kidneys retaining toxins and fluids that harm them.

10. Sleep deprivation

Sleep deprivation

A study reports that, kidney function is regulated by the sleep-wake cycle. Less amount of sleep is directly proportional to a faster decline in kidney function. Missing out on sleep can disturb the functioning of kidneys. Less than 6.5 hours of sleep daily can lead to chronic kidney disease (CKD). Getting enough sleep for about 7-8 hours a night can help in maintaining normal kidney function and decreasing the risk and prevention of CKD.

Kidney damage occurs gradually over a period of time. The main causes are these habits and improper lifestyle choices. Little changes in these lifestyle choices can help slow the progression of kidney damage and help prevent severe kidney disorders. Drinking sufficient water, following a healthy well balanced diet, getting proper sleep, routine exercise etc. are certain factors that can be regulated and managed properly to avoid health complications. Remember, healthy kidneys help in maintaining a healthy body. So we need to take care of kidneys to stay healthy.

Improve Your Liver Function to Improve Your Thyroid Health

Liver is an internal organ that is important for carrying out metabolism in a proper and adequate way. The left and right lobes, gallbladder, intestines and pancreas work together along with the liver to complete the metabolism process. Liver just like other vital organs, is an indispensable organ. Liver and thyroid are interdependent. Diseases and disorders of thyroid are often related to liver abnormalities. The liver health if not looked after diligently, can open the doors to a host of other liver diseases and damages. Of which, a sluggish liver is one such disorder. To safeguard the liver health, undergoing the thyroid test and liver test function is necessary in the long run.

Improve Your Liver Function to Improve Your Thyroid

Symptoms of sluggish liver

Basically, a sluggish liver is when the liver doesn’t function optimally. Sluggish liver is the term given to a dysfunctional liver. There can be a wide variety of factors responsible for this. Alcohol, diabetes, exposure of liver to metallic content from foods, lack of exercises and many more other factors are responsible for causing a sluggish liver.

Following described are the symptoms of a sluggish liver:

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How to Get Vitamin-D and Its Importance in Thyroid Health

Vitamin D belongs to the group of fat soluble vitamins. It is a form of essential nutrient; which means that it is not synthesized in the body and needs to be consumed through diet or other external sources. Vitamin D plays a very important role in maintaining good health. Hence, it is essential to consume vitamin D in optimum quantities to fulfill the body’s daily requirement.

Imporatance of Vitamin-D In Thyroid Health (1) (1)

Sources of Vitamin D:

Vitamin D is an essential nutrient which is found in very less quantities in any kind of food or drinks. Sunlight is the only known natural source of Vitamin D. To maintain optimum levels of vitamin D, it is essential to get exposed to adequate amount of sunlight for adequate time at regular intervals.

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10 Best Home Remedies On Piles You Will Read This Year

Piles, also called as hemorrhoids, are swelling of blood vessels located in the region of rectum and anus. They can occur internally or externally. Internal piles are formed at few centimeters above the opening of anus. On the basis of their size, they are divided into four grades – grade I to grade IV; grade I being the commencing or the starting stage and grade IV being the final stage. External piles (termed medically as perianal hematoma) are visible and can be afflictive.

There could be several causes of piles; constipation being the major culprit. Pregnancy, exerting undue stress over anal muscles while defecating, history of rectal surgery and lifting of heavy weight could be possible reasons for piles.

https://www.medifee.com/treatment/piles-surgery-cost/
Though people from any age group can be affected by piles, it mostly attacks people aged between 45-65. Hence, people falling under this age group should be more careful about their toilet habits. Piles give out early signs of warning in form of symptoms like pain while defecating, formation of hard lumps around the anus, presence of blood in the stools, mucus discharge while passing stools and itchiness around anus. If the symptoms are not treated in germinating stages of piles, they will worsen further and cause more damage.

Piles surgery is the only option implemented to treat piles which has advanced to final stage. Before piles can take control of the body, we should implement measures to curb it.

Here are 10 best home remedies on piles that may stop you from searching piles surgery cost.

Continue reading “10 Best Home Remedies On Piles You Will Read This Year”

Foods for Lowering Your High Blood Pressure

Blood pressure is a serious health disorder affecting more and more people these days. It is not a health disorder to lose sleep over. Feeling stressed over having high blood pressure levels and having to stay with it only worsens it. When the doctor has an inkling of symptoms of high blood pressure or hypertension signs in the patient investigative examination comprising of physical examination, blood tests, electrocardiogram, urine analysis, ECG test are ordered. So, if it gets confirmed that you are suffering from high blood pressure,prescription medication, dietary dos and don’ts are also provided by the doctor. Additionally, these are the 8 foods you should incorporate in your diet for controlling your blood pressure levels.

1. Green Tea-

green-tea
Green Tea

Green tea is a not so tasty cousin of the ubiquitous and much relished milk tea. There are a host of benefits green tea gets with itself. One of them is, that green tea consumption widens the arterial diameter. 2 cups of green tea daily has the capability of increasing diameter of arteries by 40%. This is good for the arteries as the blood flow can happen easily and without any obstruction.

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Colonoscopy – Procedure, Preparation and Risks Involved

The colon in colloquial terms is our large intestine. The large intestine gets rid of the left over food after nutrients from it are absorbed. Waste products are then passed into the rectum. A healthy colon is as important as consuming healthy food. The colon is largely responsible for elimination of toxins and wastes from our body. Various treatments and tests come into the picture, when this organ is under-performing or is in a bad condition. what-is-colonoscopyColonoscopy is one such test for protecting your large intestine from tumors, polyps and cancerous growths. Read on to find out more about this important test.

What is a colonoscopy?
A colonoscopy is a procedure performed by a doctor that helps him or her to inspect your colon which lies in the large intestine. It is a diagnostic test for finding causal factors behind tumors, loss of blood, inflammation, colon polyps and tumors in there. It is also used for screening to detect cancerous and precancerous polyps growing in colon, which can be further treated by colon cancer surgery. Continue reading “Colonoscopy – Procedure, Preparation and Risks Involved”

Is High Cholesterol Ruining Your Health and Happiness?

Cholesterol is the current buzzword ready to stir tension among people! There are many conceptions and misconceptions amongst people regarding cholesterol. But, how many people actually know that there is good and bad cholesterol and that the good one is needed to even out effects of bad one?

It is also wrongly believed that, kids cannot develop cholesterol problems. Wrong! They can develop cholesterol problems at as less an age as 8. For adults, the silver lining is that 1 in 3 adults having high cholesterol are able to keep it under check. high-cholesterol-and-health-problems

Read on to find out more about cholesterol, what happens if you have high cholesterol, ways to control it, tests to determine your cholesterol levels and much more: Continue reading “Is High Cholesterol Ruining Your Health and Happiness?”

Are You Protecting Your Digestive Health or Wrecking It?

A long weekend of binge eating and letting go of your neatly chalked out diet plan is certainly what should not be done frequently. Such binge eating which is done once in a blue moon doesn’t cause any visible harm; however, anything done in excess obviously is harmful. Just as junk food is harmful for your weight, it is even more harmful for your digestive system. Read on to find out whether are you really taking good care of your digestive system and if no, then what steps should be taken to safeguard it.

What is your digestive system?
The digestive system which is made up of liver, pancreas and gall bladder, helps the body to digest food properly. digestive-system The digestive system breaks down the food you consume into molecules and provides benefits of them through nutrients like carbohydrates, proteins and the like.  Continue reading “Are You Protecting Your Digestive Health or Wrecking It?”