Vitamins

Better health start with Vitamin E

Vitamin E helps to promote better vision and it’s antioxidant characteristics protect your body against free radicals which can cause several major health issues like cancer, nervous system diseases and heart diseases. If you are having a balanced diet, your body will have a sufficient amount of vitamin E that is needed.

Foods rich in vitamin E:

  • Nuts & seeds: almonds, sunflower seeds, peanuts and hazelnuts
  • Vegetable cooking oils: sunflower oil, rapeseed oil, olive oil, and corn oil
  • Fruits: avocado, kiwi and blueberries
  • Vitamin E fortified foods: cereals
  • Vegetables: butternut squash, spinach, broccoli and tomatoes

Do you know?

Based on US Food and Nutrition Board (FNB), the recommended daily intake of vitamin E for normal adult age above 19-year-old is 15 mg (equivalence to 55g of sunflower seeds) for both male and female.

Side effects of vitamin E overdose:

The maximum daily intake of vitamin E should be capped at 1,000mg for adults age above 19-years-old, any vitamin E intake more than these will lead to the following side effects:

  • Weakness
  • Nausea
  • Skin rashes
  • Weaker vision
  • Headache
  • Cramps around intestinal
  • Diarrhoea
  • Increased risk of prostate cancer

Therefore, it is best that you obtain vitamin E from natural foods and do seek medical advice from health professionals before you start taking any vitamin E supplement.

Reference: Mayo Clinic. 2021. Vitamin E. [online] Available at: https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144

Ods.od.nih.gov. 2021. Office of Dietary Supplements – Vitamin E. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#h5

Vitamin D is D-lightful

Are you a person who is always hiding away from the sun just to keep your fair skin tone? Or are you allergy to milk? You might be facing vitamin D deficiency. As skin exposed to the sun can activate the production of vitamin D within your body and milk is a great source of vitamin D.

Natural sources of vitamin D

  • Fish rich in omega such as sardines, mackerel, tuna and salmon
  • Mushroom
  • Red meat such as beef, lamb and pork
  • Fish liver or beef liver
  • Egg yolk
  • Fortified food products such as milk, cereals, cheese and juice

6 reasons that will lead to Vitamin D deficiency

  • Always staying indoors that limited exposure to sunlight
  • Usage of sunscreen or wearing clothes that cover all of your skin while at outside
  • Have darker skin
  • Babies who are having breastfeeding
  • Having an imbalanced diet which lack of vitamin D
  • People who are in old age

Vitamin D deficiency symptoms

  • A decrease in bone mass – Vitamin D helps increase body absorption of calcium. Deficiency of Vitamin D might cause poor absorption of calcium which lead to bone loss.
  • Depression – Vitamin D is required in some brain functions, lack of vitamin D may increase the risk of depression.
  • Osteoporosis – Bone will be fragile and weak due to insufficient intake of Vitamin D which linked to a higher risk of osteoporosis.
  • Muscle pain – Lack of vitamin D in your body will result in muscle pain and weak muscle strength. As vitamin D is involved in muscle development.

Reference: Ods.od.nih.gov. 2020. Office Of Dietary Supplements – Vitamin D. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h5

See the face you love light up with Vitamin C

Ascorbic acid which is commonly known as Vitamin C play important roles inside the human body such as essential for body growth, recover and development of all tissues cell. Human body are not able to produce and store vitamin C. Thus, getting a sufficient amount of vitamin C from your diet is important.

Health benefits of Vitamin C

  1. Boost up your body immune system: Vitamin C improve functions of white blood cells efficiently which expedite your body wounds healing process.
  2. Lower risk of heart diseases, chronic diseases and cancer: Vitamin C is a powerful antioxidant that helps protect your body cells and fight against pollutants such as smoke from fires or cigarette.
  3. Prevent skin ageing: Sufficient intake of Vitamin C are linked with reducing the possibility of wrinkled skin due to its antioxidant characteristics.
  4. Reduce the risk of iron deficiency: Vitamin C promotes iron absorption which prevents your body from iron deficiency.

Good sources of vitamin C

  • Citrus fruits: Lime, orange & grapefruit
  • Peppers: Chilli pepper & bell pepper
  • Blackcurrants
  • Vegetables: Kale, mustard spinach, broccoli
  • Kiwis
  • Strawberries
  • Herbs: Parsley & thyme

Do you know?

The recommended daily intake of vitamin C for healthy women aged between 19 and 65-year-olds is 85mg (approximately 1 ¼ medium of kiwi) while for healthy men aged between 19-65 years olds is 105mg (approximately 1 ½ medium of kiwi) by Health Promotion Board.

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Reference:

C., Health, E., Disease, H., Disease, L., Management, P., Conditions, S., Problems, S., Disorders, S., Checker, S., Blogs, W., Answers, Q., Guide, I., Doctor, F., A-Z, C., A-Z, S., Medications, M., Identifier, P., Interactions, C., Drugs, C., Pregnant, T., Management, D., Obesity, W., Recipes, F., Exercise, F., Beauty, H., Balance, H., Relationships, S., Care, O., Health, W., Health, M., Well, A., Sleep, H., Teens, H., Pregnant, G., Trimester, F., Trimester, S., Trimester, T., Baby, N., Health, C., Vaccines, C., Kids, R., Cats, H., Dogs, H., Here, G., Now, C., Experts, C., Surfaces?, H., Know, C., Blogs, W., Center, N., Management, D. and Stories, F., 2020. The Benefits Of Vitamin C. [online] WebMD. Available at: https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#2

Healthhub.sg.2020.Recommended Dietary Allowances [online] Available at: https://www.healthhub.sg/live-healthy/192/recommended_dietary_allowances

Race for Vitamin B

Do you face any numbness in your feet and hands or poor memory problems? It might be your body signalling on Vitamin B deficiency, especially people who are on a vegan or vegetarian diet. As most of the vitamin B sources are from animal products (eg. meat, fish, dairy products and eggs).

There are different type of vitamin B and their functions in your body:

Vitamin B1: Essential to maintain heart function & Keep your body nervous system healthy.

Vitamin B2: Important for body growth and maintenance (eg. hair, skin, and nails) & Helps production of blood cell

Vitamin B3: Maintains good health in the digestive system & Transform calories from food intakes into energy

Vitamin B5: Strengthens immune system & Promotes healthy hair and skin

Vitamin B6: Supports the proper functions of body nervous system & Helps production of blood cell

Vitamin B7: Essential part to build up your DNA & Keeps blood sugar levels healthy

Vitamin B9: Helps in body muscle growth and maintenance & Essential to maintain proper brain function

Vitamin B12: Protect your body against breast cancer & Helps to build up DNA

Great sources of Vitamin B:

  • Fruits: Banana, orange, strawberry
  • Vegetables: Cabbage, asparagus, broccoli
  • Legumes: Pea, kidney bean, lentils
  • Nuts: Almond, peanut, walnut
  • Whole grains: Brown rice, millet, barley
  • Meats: Fish, beef, chicken
  • Dairy products and eggs: Cheese, milk

Signs of Vitamin B deficiency:

  1. Anaemia
  2. Poor memory
  3. Skin rashes
  4. Numbness in feet and hands
  5. Depression
  6. Fatigue
  7. Dizziness
  8. Mouth ulcers, chapped lips

Reference: Healthxchange.sg. 2020. ​​​Vitamin B: Why You Need It [online] Available at: <https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-b-best-food-sources-signs-deficiency>

We carrot about you!

Have your parents ever told you that eating carrots will help you to see while in the dark when you was a kid? Is this real? Apart from this, are there any other additional health benefits by eating carrots?

Health Benefits

Healthy Eyes

Carrots contain a high amount of vitamin A which help to increase your vision when the light is dim or prevent night blindness. So, carrots do help you to see while in the dark in some way. But, if you do not face any vitamin A deficiency, your vision may not be improved by eating carrots.

Prevent Cancer

The orange pigment of carrots is known as carotenoid which helps your body fight against various types of cancer such as stomach and colon cancers.

Reduce Blood Cholesterol Level

Potassium and fibre found in carrots may be able to maintain good blood cholesterol and blood pressure level. Thus, reducing the risk of cardiovascular diseases.

Improve Digestive Health

High amount of fibre in carrots prevent constipation and keep your digestive system in good health.

How do you not love carrot while there are so many health benefits that you can get from it? It is International Carrot Day (4th April 2020) tomorrow, remember to pick some carrots in your meal as part of the celebration! Eat healthily and stay safe everyone ♥

Reference: Healthline. 2020. Carrots 101: Nutrition Facts And Health Benefits. [online] Available at: https://www.healthline.com/nutrition/foods/carrots#organic

What you need to know about Vitamin A?

In Singapore, daily intake of 2,500 IU Vitamin A is recommended for a normal adult. Deficiency of vitamin A is not common in Singapore as vitamin A is easy to get from a daily meal. However, excessive vitamin A intake is a concern as this will become toxicity in your body. Vitamin A is needed by your body for better vision, healthy reproductive organs, bones, and skin.

Food that rich in vitamin A:

  • Spinach
  • Eggs
  • Papaya
  • Chicken liver
  • Dairy products (eg. cheese and milk)
  • Sweet potatoes

Here are some symptoms of vitamin A’s deficiency:

´ Poor vision at night

´ Unhealthy bone growth

´ No appetite

´ Dry eyes

´ Inflammation of hair follicles

Still, there could be other causes, you should try to consult a doctor before taking high dosage of vitamin A.

Here are some symptoms of vitamin A toxicity:

´ Unclear vision

´ Headache

´ Pain of muscle

´ Tiredness

´ Vomiting and no appetite

It is better to get nutrients from a well-balanced diet instead of a supplement. Supplementation is not mandatory for everyone unless your doctor advised so.

Reference: Healthxchange.sg. (2020). [online] Available at: https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-a-why-we-need-it

What are Vitamins?

Vitamins are micronutrients that are needed for your body to function correctly, thus your body can manage normal growth and maintenance of its metabolism. Your body requires 13 types of vitamins which your body cannot produce it, so your body can only gain these vitamins through fruits, vegetables and various foodstuffs. There are two different groups of Vitamins: water-soluble and fat-soluble.

Fat-soluble Vitamins

Fat-soluble vitamins will break down by lipid or fat and take in by blood to your intestinal tract. An excessive amount of fat-soluble vitamins will be kept in your liver and fatty tissues for further usage when your body requires. Fat-soluble vitamins are able to remain in your body from several days up to several months. Therefore, your body does not require a daily intake of these vitamins or else it will lead to toxicity. Example of fat-soluble vitamins are Vitamins A, D, E and K.

Water-soluble Vitamins

Unlike fat-soluble vitamins, water-soluble vitamins will not be able to keep in your body as these vitamins all dissolve in water and dispose of out of your body through urine. Hence, your body require daily intake of these vitamins. Example of water-soluble vitamins are B-complex Vitamins (vitamin B2, B3, B6, B12, folate, biotin and pantothenic acid) and vitamin C.

Stay tuned for more update for your vitamins blog-tablet!

Reference:
Extension. (2019). Fat-Soluble Vitamins: A, D, E, and K – 9.315 – Extension. [online] Available at: https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/ [Accessed 8 Aug. 2019].
Extension. (2019). Water-Soluble Vitamins: B-Complex and Vitamin C – 9.312 – Extension. [online] Available at: https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/water-soluble-vitamins-b-complex-and-vitamin-c-9-312/ [Accessed 8 Aug. 2019].

Apple

Does an apple a day really keep the doctor away?

Evidence has shown that apple does not keep the doctor away; however, adults from the United States appear to use fewer prescription medications based on research conducted by Davis and colleagues in 2015.

Health Benefits
  • Good source of fibre

  • High in Vitamin C

  • Contain antioxidants

  • Lowers cholesterol levels