20 Vitamins And Minerals You Didn't Know Your Body Needs

Highlights
Vitamin A is extremely important for good vision
Vitamin D is an essential nutrient also known as the sunshine vitamin
Vitamin B helps convert the food we eat into energy
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We’ve all grown up knowing the fact that vitamins are of various types and those alphabetical connotations signify certain crucial things. But how many of us are actually aware of what those alphabets that always accompany vitamins denote? What stake do those important names in the periodical table hold in the keeping us hale and heart? It is vital to know whether the body is getting the right nourishment that it needs, for food to get converted into fuel.
According to Dr Parveen Verma, Physician and Nutritionist at Kailash Hospitals, "A deficiency in any of the micro-nutrients can have a harrowing effect on the body." She advises us to choose our food wisely in order to tap all effective micro-nutrients that the body needs. We bring to you a list of 23 minerals and vitamins that are a must.

1. Vitamin A: It is extremely important for good vision and it also keeps the skin healthy. Whether its sweet potatoes or carrots and mangoes, they are great sources of vitamin A.

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2. Vitamin B: It helps convert the food into energy. Watermelons and squashes are rich in Vitamin B.

3. Vitamin C: It helps in making collagen in the body and builds your immunity against infections. Oranges, citrus fruits and broccoli are a must have.

4. Vitamin D: It helps strengthen teeth and bones and facilitates in the absorption of calcium in the body. Sunlight is the greatest source of vitamin D but foods like mushrooms, soy milk and fatty fish are also good sources.

5. Vitamin E: It is the best form of antioxidant desired by the body. All green leafy vegetables are rich in Vitamin E.

6. Vitamin F: It contains polyunsaturated fatty acids. They are essential for healing wounds and for the metabolism. Certain kinds of oils, nuts and fish are rich sources.

7. Calcium: It is essential for bones, secretion of hormones and also activates certain enzymes that are important for the body. Milk, broccoli, ragi and spinach must be added to one's diet.

8. Potassium: It regulates your blood pressure and keeps a balance of the fluids in the body. Legumes like rajma and grains are ideal.

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9. Magnesium: It is important for chemical reactions that the body carries out. It also contributes to strengthening of bones. Spinach and pumpkin seeds help in building it.

10. Iron: Iron helps build to the hemoglobin in the blood. Spinach, nuts and chia seeds are good sources of iron.

11. Vitamin B1 (Thiamin): It is very important for healthy hair and brain. Soy milk is a great source of vitamin B1.

12. Vitamin B6 (pyridoxine): It reduces the risk of heart disease. Bananas and watermelons have high levels of Vitamin B6.

13. Vitamin B12 (Cobalamin): It helps in making new cells and breaking some amino acids. Eggs and fish are rich sources of vitamin B12.

14. Riboflavin: It is excellent in preventing migraines. It is also known as Vitamin B2. Eggs, meat, legumes and beans are rich in it.


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15. Biotin: It helps in the synthesis of glucose. All whole grains have biotin.

16. Choline: It helps in the release of acetylcholine, which aids brain activity. Peanuts are rich sources of choline.

17. Folic acid: It is essential for all women in their child bearing age. It prevents birth defects. It is found in tomatoes, orange juice, chickpeas and eggs.

18. Vitamin K: It can prevent fractures specially those of the hip. It widely found in cabbage and broccoli.

19. Copper: It helps to make red blood cells. It is commonly found in prunes and shell-fish.

20. Chloride: Chloride is very important in order to carry out effective digestion. Chloride is found in sea salt, celery, rye, tomatoes and lettuce.

7 Amazing Benefits Of Grapes For Health And Skin

From

being used in dishing out sinful desserts and refreshing fruit bowls to being renowned as the primary ingredient in the wine making process, it is not without reason that grapes are known as the queen of fruits. Classified under the family of berries, grapes come in different varieties as well as colours – green, red, blue, purple and black. While majority of the production of grapes in the world are used by the wine making industry, the remaining lot is consumed as fruits and a small portion is used in making dried fruits.

Tracing its roots, it is said that grapes were first domestically cultivated in the Middle East, where it soon became popular when the city of Shiraz started using it to make wine. Eventually, other countries also started growing it and using it in the wine making process.
Grapes are easily available in the markets throughout the year. The vine containing the cluster of berries are not only pretty to look at and delicious with its sweet and tarty taste, but are loaded with essential nutrients that work for the well-being of the body.

Why Grapes are Good for You?

Researchers and many studies have found that including grapes in one’s diet can actually be good for health as it has numerous health benefiting properties –

1.  Loaded with Antioxidants
Grapes are a powerhouse of antioxidants – they contain a wide range of phytonutrients right from carotenoids to polyphenols. Studies have revealed that these phytonutrients help in preventing certain kinds of cancers and help in maintaining heart health. Among polyphenols, resveratrol is known for its miraculous properties such as inhibiting the formation of free radicals that could cause cancer and dilating blood vessels to ease blood flow and lower blood pressure. Point to note: The antioxidant content is the highest in the seeds and the skin. So, do make use of them.

2. Prevents Skin Problems
It is found that resveratrol prevents signs of ageing and other skin problems. According to a study conducted by the team at the University of California, Los Angeles (UCLA), resveratrol, when combined with a common acne medication benzoyl peroxide, fights the acne causing bacteria.

3. High Source of Potassium
The nutritional breakup of grapes reveals that per 100 grams of the fruit contains 191 mg of potassium. High intake of potassium and lowering sodium content can help your body in numerous ways. Potassium also counteracts excess sodium. A low-sodium-high-potassium diet has proven beneficial for high blood pressure, high cholesterol and heart health in most cases. According to Robynne Chutkan, a gastroenterologist, author and founder of the Digestive Centre for Women in Washington D.C., a bloated stomach can invite many health-related problems. Cutting down on salt intake and focusing on potassium-rich fiber can help in getting a flat stomach.

4. Good for the Eyes
According to a study done by University of Miami, Florida, grapes promote eye health from signalling changes at the cellular level to directly countering oxidative stress. Including grapes in the diet results in lower levels of inflammatory proteins and higher amounts of protective proteins in the retinas, which is the part of the eye that contains the cells that respond to light, known as photoreceptors.



5. Boost Brain Power
Certain studies have found that resveratrol helps in increasing blood flow to the brain, thereby it could help speed up mental responses and prove to be beneficial for those suffering from brain related ailments like Alzheimer’s. A study done by the University of Switzerland also found that resveratrol can help remove plaques and free radicals, which affect the brain.

6. Good for the Knees
A study done by Texas Woman's University has established that daily intake of grapes can help get relief from knee pain, especially the ones triggered due to symptomatic osteoarthritis. Grapes are high on antioxidants, most important and beneficial one being polyphenols, which help in improving the flexibility and mobility of joints.



7. Anti-Inflammatory Properties
It has been found that grapes contain certain enzymes which bring about anti-inflammatory effect in our body. As such it brings about relief to the arteries, promotes heart health and helps in other repair functions of the body.....

8 Brain Foods to Boost Focus and Memory

1.Bone Broth
Bone broth is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies.

Bone Broth

Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory. Bone broth is what I prescribe most frequently to my patients because it truly helps heal your body from the inside out. You’ll also be surprised at how simple and economical it is to make at home with my Beef Bone Broth Recipe.



2. Blueberries
Proving that great things do come in small packages, blueberries are a fruit I try to eat daily. That’s because they’ve got so many great health benefit ­while tasting like an all a natural candy!

Blueberries

For starters, it’s one of the highest antioxidants rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of Gallic acid, blueberries are especially good at protecting our brains from degeneration and stress. Get your daily dose of brain berries in an Omega Blueberry

3. Celery
For a vegetable with such few calories (just 16 per cup!), celery sure does offer a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural antiinflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.

Celery

Because it’s so nutrients dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option if you’re looking to shed pounds. And while we often eat celery stalks, don’t skip the seeds and leaves; both provide extra health benefits and taste great in things like stir fries and soups. Not sure where to begin with eating more celery


4. Coconut Oil
Aaaahhh !! coconut oil, one of the most versatile — and good for you — foods out there. With 77 coconut oil uses and cures, there’s almost nothing that coconut oil can’t help.

Coconut Oil

And when it comes to your brain, it’s full of benefits, too. Coconut oil works as a natural antiinflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut. (5) Get your dose of coconut oil


5. Dark Chocolate

Dark Chocolate

Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is chock full of flavonols, which have antioxidant and antiinflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart.

But don’t go wild munching on Hershey’s Kisses just yet. Most of the chocolate you see on supermarket shelves is highly processed with few benefits. The rule of thumb is the darker the chocolate, the more health benefits.

Skip milk and white chocolates and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. This ensures you’ll get your choco fix and its brain benefits! Satisfy your sweet tooth with these Dark Chocolate

6. Egg Yolks

Egg Yolks

On the nutritional naughty list for years, egg yolks are finally experiencing their well a deserved day in the sun. If you’ve been eating only egg whites, the yolk’s on you. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That’s right, eggs can make you happy! (6)

If you’ve kept away from eating eggs whole because of cholesterol concerns, there’s good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.

It’s also one of the most inexpensive sources of protein out there; just be sure you’re buying organic, free range eggs. Need some egg



7. Walnuts

Walnuts

It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. (12) Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s.

So go ahead, grab a handful of walnuts — or try this brains boosting


8. Avocados

Avocados

This fruit is one of the healthiest ones you can consume and one of my all-time favorites. While avocados often get a bad rep because of their high fat content, it’s important to note that these green powerhouses are packed with mono saturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing.



Containing both vitamin K and folate, avocados help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration.

They’re also rich in vitamin B and vitamin C, which aren’t stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. Not too shabby! Avocados creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods