Skin Care

Maldive Digest – Vitamins help the body in turning the food to energy and tissues. They are essential for the body to work and stay healthy. One of the essential vitamins for the body is vitamin A. It is a fat soluble which is stored in the body for a long time, especially during pregnancy. An overdose of vitamin A may be very dangerous for the body. It is important to know how each vitamin works for the body and how important it is for the body.

Maldive Digest – Vitamin A is essential for good eyesight (especially night vision), growth and development and enhancement of our immune system.

Some of the most common deficiency signs of vitamin A are night blindness and skin problems with an increased risk of infections. It is recommended that the daily amount taken should be 800 micrograms. And if taken in access it can be unsafe for the health. Pregnant women especially should not take excess vitamin A supplements.

Liver is one of the richest sources of vitamin A. Other sources such as kidney, eggs, fish liver oil, milk products and also green vegetables, carrots, and yellow fruits provide essential vitamin A to the body. Vitamin A is lost from foods during preparation, cooking and storage. When frying it is better to bake, grill or fry very quickly and cook the vegetables and meats. However, more benefit is gained from raw fruits and vegetables.

Early introduction of natural sources of vitamin A should be encouraged for children. Adequate amounts are essential for the body to stay healthy for both children and adults.

The vitamin B-complex refers to essential water-soluble vitamins that are important for the body to stay healthy. It helps in energy production, immune system functions and they help to keep the heart healthy.

They are actually a group of eight vitamins, which include:

Thiamine (B1): Thiamine is found in fish, lean meats, whole grains and fortified breads and cereals. It is needed to help the body make energy out of the carbohydrates that we eat.

Riboflavin (B2): Riboflavin is found in lean meats, eggs, leafy green vegetables, nuts, legumes, fortified breads and cereals, milk and dairy products. We need riboflavin for general body growth and for energy.

Niacin (B3): Niacin is found in dairy products, poultry, fish, lean meats, nuts, legumes and eggs. We need niacin for healthy skin and for converting the foods that we eat to energy.

Pantothenic acid (B5): Pantothenic acid is found in a wide variety of foods including organ meats, eggs, fish and shellfish, poultry, legumes, whole grains, dairy products, avocados and mushrooms. This is required for energy production.

Pyridoxine (B6): Pyridoxine is found in a variety of foods such as fish, meat, beans and legumes and many vegetables. We need vitamin B6 for a healthy nervous system and for making hemoglobin.

Folic acid: Folate is found in leafy green vegetables such as spinach, fruits like oranges and strawberries, legumes and whole grains. Our body needs folate to make red blood cells and for breaking down the proteins that we eat.

Biotin: Biotin is found in cheese, eggs, fish, milk, nuts, tomatoes and yoghurt. Biotin is essential for maintenance of healthy skin, hair, sweat glands, nerves, bone marrow and glands.

Cyanocobalamin (B12): Vitamin B12 is found in meats, poultry, seafood, eggs, and dairy products. We need vitamin B12 for a healthy nervous system and blood cell production.

These vitamins are essential for the breakdown of carbohydrates into glucose (this provides energy for the body), the breakdown of fats and proteins (which aids the normal functioning of the nervous system), muscle tone in the stomach and intestinal tract. Also these vitamins are essential for the skin, hair, eyes, mouth and liver.

It is suggested by some doctors and nutritionists that taking the B-complex vitamins as a group is more beneficial for overall good health. And the best way to get our B vitamins is naturally – through the foods that we eat. However, since our body doesn’t store most of the water-soluble vitamins for very long, they need to be taken daily.