Benefits Of Biotin For Hair

Biotin or B7 is the essential vitamin that helps the body to get nutrients and energy from proteins, carbohydrates, and fats. Intestinal bacteria in your body produce enough biotin. If you are not including enough biotin for hair growth in your diet, you can experience scaly red rash or hair loss. However, biotin deficiency is rare. In most of the cases, you can easily get biotin for hair loss from diet and reap health benefits. 

Biotin Benefits For Hair 

Most of the foods contain a small amount of biotin such as nuts, egg yolks, whole wheat, and legumes. Biotin is also called vitamin h for hair and skin. Most people can get the biotin for hair health from eating a healthy diet, but some studies show that getting more biotin can promote healthy skin, nails, and hair, regulate blood sugar, and help pregnant moms have a healthy baby. 

When taking the best biotin for hair growth, it stimulates production of keratin in hair and can improve the follicle growth rate. It isn’t stored for longer in the body and most of it comes from the biotin foods or best biotin tablets you consume. 

Daily Recommended Biotin Intake 

Biotin deficiency is very rare. Anyone over the age above 10 or older should get between 30 mcg and 100 mcg in a day. For benefits of biotin for hair, infants and children should get: 

  • From birth to 3 years should take 10 to 20 mcg
  • From 4 to 6 years consume take 25 mcg
  • From 7 to 10 years consume 30 mcg

Pregnant or breastfeeding women may need biotin higher levels.

When taking biotin tablets for hair growth talk to your doctor about the correct daily dose. They can help you with the safe dosage to help you with the maximum benefits. 

You can meet your recommended biotin dose through diet or by taking a  biotin supplement for hair. 

Some Of The Best Biotin-Rich Foods To Include In Your Diet 

To increase your biotin intake add more biotin rich foods to your diet including egg yolk, organ meats, such as kidney or liver, nuts like peanuts, almonds and walnuts, whole grains, cauliflower, bananas, mushrooms, soybeans and other legumes, 

Opt for minimally processed or raw dishes. The biotin amount can vary from food to food, so make sure to read the nutritional information properly. 

Biotin Supplements 

Most people can consume and achieve biotin tablets benefits without any adverse side effects, but minor biotin tablets side effects are possible like:  

  • Diarrhea
  • Nausea
  • Cramping

Talk to your doctor about the potential risks and benefits, and the proper dosage for even the best biotin supplement. You should properly follow the dosage information on the label or as instructed by the doctor to get biotin tablets benefits. 

Other Benefits Of Biotin

Apart from hair growth, other biotin tablets uses or biotin benefits are healthy metabolism, reduces inflammation, lowers blood sugar, improves cognitive function and increases good HDL cholesterol. 

Conclusion: If you’re experiencing hair loss or hair thinning, biotin capsules for hair can help in regrowth. According to some research, consumption of biotin tablets for hair can improve your hair quality, such as shine and thickness.

You can easily get the biotin you need from the diet, so get tested first to know the best option for you. Make sure to follow the dosage guidelines that your doctor provides.

If you experience any unusual symptoms while consuming a biotin supplement, discontinue the use and consult your doctor.

5 Reasons to Start Supplementing With Fish Oil

Adding food supplements to your daily diet might not be easy for anyone who is new to the bodybuilding or training regime. We get so busy in maintaining a nutrition plan, calculating nutrients and calories needed, consumed and is absorbed by the body that figuring out supplements is the last thing you would want to do. First of all, anyone who is going to include supplements in his/her diet must know that they are not replacements, they cannot replace a good nutrition plan, hard workout but can help you reach your fitness goal faster.

Though the list is endless when it comes to bodybuilding supplements, fish oil is a relatively recent addition to it.

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Now, instead of talking endlessly about the supplementation, let’s jump straight to what fish oil supplements are, how they are useful, advantages and shatter some popular myths about this supplement.

Many people who have started out with supplements have avoided Fish oil capsules. Common reasons for avoiding these fish oil capsules are the size of the fish oil tablet and also how it tastes. Some have a predisposition towards the very idea of fish oil capsules thinking it will be an unpleasant and horrible experience. Actually, fish oil capsules are not something to be afraid of or be worried about, they are in fact healthy and provides essential fats that the body breaks down to prevent several ailments. Some studies have also suggested that fish oil tablets can act as an important factor in preventing coronary heart diseases, neurological diseases like Alzheimer’s disease, dementia etc. Some evidence also suggests the possibility of successful treatment of Zellweger disease commonly found in Infants.

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Now we should see what actually fish oil tablets is. Fish oil capsules contain a crucial fat required for the body called Omega-3 Fatty Acid. This Omega-3 Fatty Acid is usually found naturally in fresh fish, seeds, and leafy vegetables and in a variety of nuts. As the Omega-3 fatty acid even though found in many food items, it is not easy for the body to get the required amount easily. More and more people now suffer from a deficiency of Omega-3 fatty acids. This should not be left alone as easily as these Omega-3 fatty acids affect physical well being as well as positively impacting mental and emotional health which is necessary in today’s scenario.

Regarding the positive effects of fish oil tablets and omega-3 fatty acids, various studies are going on around the globe on how they react to different medical conditions and situations. Conditions range from brain injury, epilepsy, autism, autoimmune diseases etc. Some studies are also going on for possible benefits of fish oil capsules on pregnant women and on the infant development and health. It has not yet been determined if it is safe for fish oil capsules to be used during pregnancy but expect the results in the near future. So if any of the pregnant women are reading this, please consider the advice of your physician before consuming Fish Oil Tablets or Omega-3 Fatty Acids during pregnancy so as to be safe during the pregnancy period.

Now let us see the five main reasons so as to use fish oil capsules as supplements:

1. To Stabilize Your Mood

Fish oil capsules can be very important for stabilizing your mood. It can help regulate your anger and also in relieving depression which has become common nowadays among all classes of people. Clinical depression has become a household name. Bipolar disorders are something we are starting to hear a lot more about and Omega-3 fatty acids can help control these bipolar disorders. Omega -3 benefits also include controlling mental health issues that may arise suddenly.  It is to be understood that consuming these supplements may not fix the issues entirely as all these disorders and diseases depends on several different factors both external and internal like the quality of sleep, social environment, diet, food habits, immunity etc.

2. Cardiac Health 

In this age when cardiac health is in the decline and coronary heart diseases are becoming common leading to cardiac arrest and myocardial infarction some studies have shown that fish oil capsules might possibly reduce high blood pressure, regulate blood clots and simultaneously help in reducing the chances of heart diseases and ailments. Fish oil helps prevent heart disease by decreasing triglyceride levels, slowing the development of plaque in arteries.

According to a research, there are very rare cases of a heart attack from the Atlantic region, as people there tend to consume the salmon fish which is one the richest source of omega-3 fatty acids. There are a number of other researchers too that prove the fact that omega-3 is extremely beneficial for the heart. Fish oil helps in lowering down the bad cholesterol (LDL) and aid in the production of good cholesterol (HDL). Nowadays, taking care of one’s own heart and cardiac health is the least to do in improving the quality of life. Avoiding stress can also help in achieving better cardiac health as it is proven that stress is one of the main factors behind certain severe diseases in this fast-paced modern world.

3. It Helps You To Improve Focus

Getting focused on a particular thing is becoming more and more difficult with lots and lots of distractions like social media, internet, and other stuff.

From 2003-11 more than 6.4 million children were diagnosed with ADHD in the USA. This is a huge exponential increase in children having ADHD within a few years. This shows that Gen Y is having severe problems in focusing on stuff and is having severe attention deficit problems. If properly combined with a healthy diet and exercise routine Fish oil capsules can alleviate effects of ADHD and help provide better focus and provide clarity to your mind. Results will be achieved only through proper methods over a period of time, there are no shortcuts and supplements are what they are, they are not cured, you need your medicines for that.

4. Memory Enhancement

In this age of forgetfulness, memory is a priceless possession to have. Fish oil capsules have been shown to increase long and short-term memory in people who are aged 65 and above. Research suggests that fish oil may also help enhance cognitive performance because of the way omega-3s, specifically EPA and DHA, support nervous system development and repair. Further research among healthy participants suggests that taking omega-3s can also improve reaction time, higher-level brain function, and decision-making. Of course, it should be consumed along with the daily consumption of fruits and vegetables to have the necessary effect but a decreased risk of getting dementia, Alzheimer’s diseases and other memory-related stuff is definitely a positive point for fish oil tablets. DHA is a primary structural component of the brain and specifically of the cerebral cortex, the area of the brain responsible for memory, language, abstraction, creativity, judgment, emotion and attention. It also helps in the formation of brain cells and acts as an anti-inflammatory.

5. Prolonged Protection From Vision Impairment

It is known that as we age, our vision begins to decline, over time the functionality of the eyes ceases to decrease which can indirectly cause problems like cataract, astigmatism etc. By consuming Omega-3 fatty acids and food items rich in Omega-3 fatty acids on a daily basis, the rate of potential decline of vision can be reduced significantly.

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Other advantages of Omega-3 fatty acids and fish oil capsules

In some studies of omega-3-rich fish oil supplementation, individuals reported less pain, reduced inflammation, and a greater range of motion when taking fish oil versus a placebo. This is most likely due to fish oil’s ability to strengthen cell membranes, reduce oxidative stress that occurs with strenuous exercise, and lessen the body’s inflammatory response to exercise. Improved recovery means you can train more often and at a higher intensity for greater progress. Research studies have shown that supplementing with fish oil can help you feel full after meals, so you’re less likely to reach for seconds or thirds. Joint pain also can definitely hamper your daily activities.

The omega-3 derived from fish oil has been proven to improve joint health. The study suggests omega-3 fatty acids help in controlling certain types of inflammation in the body and can support the joint mobility.  If you’re already on a reduced-calorie diet and exercise regularly, supplementing with fish oil can help you lose more body fat than if you dieted and exercised without it. Researchers suspect that this greater weight loss is due to fish oil’s ability to increase fat oxidation, which refers to your body’s ability to break down fat to use for fuel. Better fat breakdown means that instead of storing fat, your body uses it to fuel your daily activities. By improving body’s ability to use fat for fuel, fish oil can help your body store more muscle glycogen.

This news should be music to any athlete’s ears. Supplementing a healthy diet with fish oil for three weeks has been shown to increase fat metabolism during endurance exercise. Similar studies on exercise and metabolic response to omega-3 supplementation suggest that people are more able to use fat stores for energy, sparing their stored glycogen for the most intense exercise.

They also support in regulating testosterone levels, preventing strokes and reduce the possibility of clot formation providing a blood thinning effect. Some studies have also claimed it helps in hair growth and having good scalps and hair thinning but cannot prevent hair loss. Most of the studies are done comparing the fish oil capsules’ effect against a placebo which severely undermines the quality of the research but does not totally make it good or bad.

Although not extremely common, consuming too much omega-3 fatty acid can lead to decreased blood clotting ability and platelet aggregation which is also proven through studies. Most people should consume no more than 4 grams per day and should consume it under the guidance of a trainer, dietician or a nutrition expert.

How to optimize the consumption of fish oil capsules during bodybuilding and training?

For optimum cardiac health and exercise performance, supplement with 1-2 grams of EPA/DHA (Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are the primary omega-3 fatty acids that we get from fish oil).per day. If you eat fatty fish 2-3 times per week, you’re probably getting enough omega-3 rich food already. But if your diet lacks fish, you must consider heavily investing in a quality supplement that contains twice as much EPA as DHA and is free of heavy metals. Companies will often put it on their label, website, or both if they have third-party testing to remove heavy metals and any other possible contaminants. But if heavy metals are present it can really harm your body in different ways. Because consuming fish oil supplements can cause digestive symptoms for some people and potential “fishy taste,” in your mouth you may want to consume your supplements with another food item or with a meal.

Although there are so many numerous advantages to consuming these health supplements, some people are adamant and cannot accept the intake of these supplements. The following list is especially for them so that they can eat foods rich in Omega-3 and still feel good. So these are the food items that contain

Omega-3 Fish Oil Benefits:

  • Oily fishes, such as anchovies, sardines, salmon, trout, and mackerel, Shellfish, crab, mussels, and oysters.
  • Flax seeds and Chia seeds as well as raw, sprouted radish seeds
  • Spirulina
  • Nuts, such as walnuts and almonds
  • Eggs
  • Fresh basil and dried tarragon
  • Dark, leafy green vegetables such as spinach and kale

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In the end, the decision to take supplements or not to take it depends on you. If you don’t take it, make sure to eat lots of food rich in same nutrients to be included in your diet and if you do take it, do it under expert guidance only in supervised environments with proper dosage and serving all mandatory exercises to assimilate the same. It is easy to achieve a good body but very difficult to maintain it for a long time and the goal should be the long-term maintenance of the body.​

Top 10 Vitamin E Foods List

Vitamin E is a fat soluble vitamin that plays an important role as an antioxidant for your body. These antioxidants build up the cell membrane in the body, thus, protecting cells from oxidative damage. It travels throughout the body neutralizing free radicals. It is good for your body, skin, and hair.

The human body cannot produce Vitamin E, so it must be taken from natural food sources. But some people prefer taking Vitamin E Tablets. The daily Vitamin E requirement for an adult is 15mg.

Discussed below are Vitamin E uses and rich sources of Vitamin E:

Vitamin E Benefits  
Read on to find some of the most common benefits of Vitamin E.
  1. Vitamin E guards our immunity, thereby promoting healthier kidney and liver functions.
  2. It deeply moisturizes your skin and hair, giving them a radiant glow. Using a body lotion, under eye cream, and night cream enriched with the goodness of Vitamin E will be beneficial for your skin in the long run.
  3. Since it acts an antioxidant, Vitamin E protects the body against environmental damage and inhibits production of free radicals. It also delays skin aging and prevents in skin pigmentation.
  4. It accelerates the healing process by stimulating the generation of new cells.
  5. Vitamin E is crucial during pregnancy and is important for development in both infants and children. It aids in complication free pregnancy. Vitamin E impacts the early development of the brain. Thus, it is recommended that pregnant and nursing mothers should have a diet rich in Vitamin E sources or Vitamin E capsules.
  6. Vitamin E reduces the risk of blood clotting and works to improve muscle tissue functioning.
  7. It may decrease the risk of age related macular degeneration, a common cause of blindness. It’s believed that taking adequate amount of Vitamin E with Vitamin A daily will improve the vision and healing for people undergoing laser eye treatment.
  8. Vitamin E is highly beneficial for women. It combats menstrual cramps, reduces menstrual blood loss, can decrease the pain and severity of your period, and reduces anxiety and other PMS symptoms. It also helps in keeping your menstrual cycle regulated
  9. In men, Vitamin E is said to give a boost to their fertility.
  10. The anti-inflammatory activity of compounds present in Vitamin E helps protect against Alzheimer’s disease. It slows the worsening of memory loss and functional decline in people with severe Alzheimer’s and other neurodegenerative disorders.

Related Post :  Why vitamin c capsules are necessary

Vitamin E for skin
Vitamin E benefits the skin by maintaining its elasticity and improving moisture content. Studies have shown it also reduces inflammation on your skin, thus, helping you to maintain healthy skin.
Because it speeds up cell regeneration, Vitamin E can be used to treat acne, scars, and control wrinkles and fine lines.

Vitamin E for hair 
If you dream of thick lustrous hair, then Vitamin E supplements or Vitamin E capsules can be helpful. Since Vitamin E is a powerful antioxidant, it decreases environmental damage done to your hair. It also promotes circulation to the scalp. It helps retain the natural moisture, thus, preventing the scalp from becoming dry and flaky. Massage your hair with Vitamin E enriched oil for healthier looking hair.
Since Vitamin E has so many health benefits, an increasing number of people have started having Vitamin E capsules. They are easily available over the counter or online. We suggest that you talk to your doctor first, and take Vitamin E capsules only on his/her recommendation.

Vitamin E Foods 
Given below is the list of 10 Vitamin E foods you must include in your diet.

1. Almonds 
One of the first food items that come to mind in the list of Vitamin E foods is almonds. You’ll be surprised to know that almonds are the world’s richest natural sources of Vitamin A as well. They are also rich in magnesium, copper, potassium, phosphorus, iron, and Vitamin B5. Having a handful of soaked almonds in the morning will do a lot of benefit for your skin, hair, and mind. They are power packed with antioxidants, help lower blood pressure levels, can assist with blood sugar control, and can lower cholesterol levels as well.
If you are someone who doesn’t like eating almonds, then you can consume almond oil or almond milk to enjoy the health benefits.
2. Spinach 
We all know how beneficial green leafy vegetables are. When listing rich Vitamin E sources, we cannot miss spinach. Spinach is considered to be one of the healthiest green leafy vegetables. It is a powerhouse of goodness. It is full of antioxidants, iron, calcium, and folate. Now you know the secret behind Popeye’s strength! Half a cup of spinach has 16% of your daily requirement of Vitamin E.
Note – Make sure you steam or blanch spinach before eating to increase the number of nutrients in it.
3. Avocado 
One of the creamiest gifts of Mother Nature, avocado has to be the most delicious sources of Vitamin E. It also has a high content of Vitamin K, Vitamin B5, Folate, Vitamin C, and Potassium.
Avocado is rich in fiber, low in carbohydrates, and high in monounsaturated oleic acid – a heart healthy fatty acid.
Add a few slices on toast, sprinkle some sea salt and your healthy breakfast is ready. Mash up an avocado and make delicious guacamole to relish with chips or you can even make an avocado salad. Just 1 avocado contains 20% of your daily requirement of Vitamin E.
Related Post : Health Benefits Of Biotin Tablet
4. Sunflower Seeds 
Seeds of all kinds like melon, flax, and sunflower have become a popular healthy snack. You can munch them with your evening tea or coffee without being guilty. Sunflower seeds are a rich source of Vitamin E. In addition, they are also packed with magnesium, selenium, Vitamin B1, and a lot of fiber.
Sunflower seeds provide a healthy dose of essential fatty acids, promote cardiovascular health, are rich in antioxidants, and promote healthy cholesterol levels. You can use to garnish grilled veggies or chicken, add a handful to salads, one pot meals, and smoothies.

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5. Vegetable Oil 
Vegetable oils like olive oil, wheat germ oil, and sunflower oil are good sources of Vitamin E. You can also use canola oil, hemp seed oil, coconut oil, cottonseed oil. Experts believe that we should use a healthy mix of different types of oil for cooking instead of sticking to just one variety. Use olive oil to grill fish or vegetables, cook a curry in sunflower oil, or use canola oil for baking. Just 1 tbsp of wheat germ oil has 100% of your daily dose of Vitamin E, while 1 tbsp canola has 12% of daily value required by the body.

Excess usage of vegetable oils has adverse effects on your health, but using a limited quantity will help you fulfill your daily requirement of Vitamin E.
Note – It is recommended that to get maximum benefits out of oils, you should buy cold pressed, organic, and unrefined versions only.

6. Broccoli 
Broccoli is a rich source of Vitamin E and protein. It is considered to be one of the best detox foods. It also has anti-cancer properties, improves eyesight and lowers bad cholesterol (LDL). Some of the other essential nutrients that broccoli is rich in include – omega 3 fatty acids, magnesium, zinc, calcium, selenium, and Vitamin B1.
Make sure to always eat blanched broccoli to get all its nutrients. You can add it to soups, pasta, or omelets, or add it as a side dish to enjoy all its health benefits.

7. Pine nuts 
Pine nuts are the main ingredient of pesto. The woody nutty taste makes them so delicious. It is a rich source of Vitamin E, protein, iron, and magnesium. They suppress appetite, thus being great for weight loss. Pine nuts also reduce the risk of heart attacks, boost energy, are full of antioxidants, and are great for your vision. You can also use pine nut oil instead of pine nuts for the same health benefits. Add pine nuts or pine nut oil to salads for a boost of health.

8. Papaya 
This delicious tropical fruit is a rich source of Vitamin E. Although papaya is always considered to be a food rich in Vitamin C, it has a high amount of Vitamin E as well. A medium sized papaya can fulfill up to 17% of your daily dose of Vitamin E. Add it to fruit salads, smoothies, or have it with yogurt to get all the goodness. Eating papaya in summers will not only give your body the goodness of Vitamin e, it’ll keep you healthy. The high amount of fiber aids in digestion and prevents constipation. It is also rich in Vitamin C and Vitamin K.

9. Olives 
Olives are one food item that you either like or dislike. When I think of olives, I am reminded of pizzas and martinis. But did you know that olives are one of the rich vitamin E foods? The good thing is that if you don’t like the taste of olives, you can get the goodness of olives and your dose of Vitamin E by using olive oil. Drizzle virgin olive oil on your salad or over grilled veggies for a healthy kick. Add olives to pizzas, pasta, and salads and relish the taste while your body gets the benefits of Vitamin E.

10. Kale 
Talk about healthy eating, and kale is always highlighted. Kale was popular in the West, but over the past few years, it has gained a lot of popularity in India. Whether it is adding kale leaves to a salad, or munching kale chips, you need to include kale in your diet in one way or the other. It is an excellent provider of Vitamin E. It is low on calorie, has zero fat, and high in fiber. Apart from being rich in Vitamin E, kale also has high amounts of other essential nutrients like folate, magnesium, iron, Vitamin K.

Other Vitamin E Foods Include:

Vitamin E Foods List
1. Shrimps
2. Asparagus
3. Hazelnuts
4. Parsley
5. Peanuts
6. Red bell peppers
7. Dried apricots
8. Turnip greens
9. Mango
10. Kiwi
11. Tomato
12. Sweet potato
13. Wheat germ

Now that you know the list of foods rich in Vitamin E, include them in your diet and reap all the benefits for your hair, skin, and overall health.

Top 10 Vitamin D Foods List

Talk about Vitamin D and the first thing you relate to is sunlight. But there is a lot more to know about Vitamin D and the nutritional value of Vitamin D foods.

What is Vitamin D?

Vitamin D is a fat soluble vitamin. You’ll be surprised to know that it is more than just a vitamin; it acts a prohormone, affects hormone balance and immune regulation of the body. It is different from most of the vitamins needed by our body. The human body can make most of the needed dose of vitamin D by exposure to sunlight.
The Recommended Daily Allowance (RDA) of Vitamin D is measured in International Units (IU). The RDA of vitamin D is –
  • 600 IU for an adult
  • 400 IU for an infant
  • 600 – 2000 IU for pregnant and breastfeeding women
There are Vitamin D supplements available in the market. But it is always a good idea to talk to your doctor before taking vitamin D tablets or capsules. There are two kinds of supplements –
Vitamin D2 and Vitamin D3.
HealthKart Vitamin D
HealthKart Vitamin D

Vitamin D Foods 
There are various ways in which you can incorporate Vitamin D foods in your diet. The options of Vitamin D rich foods are easily available and if you are a non-vegetarian or even a vegetarian, but not vegan, then it is much easier for you to avoid health issues arising from Vitamin D deficiency. The most easily and naturally available source of Vitamin D is sunlight.

Vitamin D is produced in the body when it is exposed to UVB rays in direct sunlight. In fact, UV rays or sunlight is the best natural source of Vitamin D. UV rays convert chemicals present on your skin into Vitamin D3, which are then sent to the liver and kidneys and transformed to active Vitamin D. It is rightly said that the more time you spend in the sun, the more Vitamin D is produced in your body. Exposing your face, hands, and neck for about 30 minutes will do a lot of good. But make sure you always wear a good quality sunscreen lotion with both UVA and UVB protection. You don’t want your skin to burn under the harmful effects of these rays.

Let’s have a look at the top 10 Vitamin D foods list

1. Cod liver oil 
Cod liver oil is one of the most popular sources of omega 3 fatty acids. In addition, it is also a rich source of Vitamin D. You can easily get cod liver oil capsules and consume them to get the daily dose of Vitamin D and Omega 3 fatty acids. Consuming it regularly promotes healthy and strong bones, improves brain activity, prevents heart diseases, and lowers the risk of cancer.
2. Salmon 
Salmon is a fish which is relished by many. It has high-fat content, which makes it a rich source of Vitamin D. 1kg salmon constitutes to about 80% of your Vitamin D requirement. It is also a good source of omega 3 fatty acids which are beneficial for bones and joints and overall body well-being. The vitamin D in salmon helps protect the nervous system from age related damage and can even serve as an antidepressant.
Image Source: EverydayHealth​

3. Raw milk 

The super food milk is also a fairly good source of Vitamin D. A glass of milk will provide 20% of your requirement of Vitamin D. What you need to remember is that skimming of milk is equivalent to removing Vitamin D, as it is a fat soluble vitamin. Opt for whole fat milk instead of skimmed or toned milk to make sure that you get all the essential nutrients. Other dairy products like cheese, ice-cream, and yogurt do not contain Vitamin D. It is only fluid milk that has this essential nutrient.
4. Mushrooms 
Mushrooms are the only plant sources of Vitamin D. Mushrooms grow in natural sunlight which makes it a rich source of Vitamin D. They are also rich in B complex vitamins – B1, B2, and B5, and minerals like copper. You can consume white mushrooms or shiitake mushrooms and get your dose of Vitamin D. To enhance their vitamin content, you can slice them and put them in direct sunlight before using them for any preparation.
5. Ricotta Cheese 
Ricotta cheese is the only source of Vitamin D that comes from milk products. It contains five times more Vitamin D as compared to other types of cheese. Ricotta cheese is a popular variety; it is made from sheep, goat, or cow milk whey left over from the production of cheese. You can use it on pizzas, pasta, sprinkle it on salads, and get all the delicious goodness.
6. Salami 
Note – Although salami and ham have a high content of Vitamin D, they also have a high amount of sodium which can alleviate your cholesterol levels. Make sure you only consume salami and ham in a limited amount. Excess of both of these can increase the risk of hypertension, heart problems, and stroke.
7. Cereal 
Some forms of cereal, mostly fortified cereal is a good source of Vitamin D. So the next time you are at the supermarket to pick up your favorite cereal, make sure to read the nutritional value given at the back of the packaging. Choose the ones that have 100 IU of Vitamin D. Most bran cereals can provide around 131 IU, while flavored ones have only 11 IU of Vitamin D. Make the right choice of health over the taste for long term benefits for your body.
Healthkart Cereals
            HealthKart Vitamin D
8. Mackerels 
Mackerel is a variety of fish which has high Vitamin D content. It is also a rich source of omega 3 fatty acids making it great for your heart health, bones, joints, and overall body development. About 1 kg of mackerels will contribute to 90% of the RDI of Vitamin D. People who regularly consume mackerels and salmon get all the essential vitamins and minerals that the body cannot produce.
9. Orange Juice 
Orange juice is always associated with a hearty breakfast. It is indeed a healthy and refreshing way to kick start your day. One cup orange juice has 100 IU Vitamin D. If you are someone who doesn’t like to drink milk in the morning, or have oranges as a fruit, you can surely drink a glass of orange juice and get all the essential nutrients. Packaged orange juices may also have a high content of Vitamin D, but be cautious about the high sugar levels and calories.
10. Eggs 
Eggs do contain Vitamin D, but only in small amounts. Having one egg daily would fulfill 10% of the daily requirement of Vitamin D. Besides Vitamin D, eggs are great sources of protein and Vitamin B12, so you must definitely include them in your diet.
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Vitamin D Benefits  
Vitamin D acts more like a hormone in the body. It affects neurotransmitter functioning, heart health, and inflammatory responses. Discussed below are 6 important Vitamin D benefits –
1. Stronger bones 
Strong bones are always associated with calcium. But do not ignore the role of Vitamin D. It acts as a strong stimulator for calcium deposition in bones, thus, helping in making your bones strong and healthy. Vitamin D also helps in maintaining phosphorus levels in the body, which is another important factor for healthy and strong bones.
2. Protects from cardiovascular diseases 
Having an optimum level of Vitamin D will be beneficial for your body in the long run. It is seen that people with Vitamin D deficiency are at an increased risk of high blood pressure, heart problems, and, hypertension.
3. Supports the immune system 
Vitamin D supports ‘killer cells’ of the immune system. These killer cells lie dormant in the body until they are needed to destroy pathogens. They rely on the signals that the body sends to activate them. Vitamin D is one of the most important ingredients for these signals.
4. Reduced risk of Type II diabetes 
Type II diabetes is less common, but it can lead to long term adverse effects on your health. Vitamin D plays an important role in reducing the risk of type II diabetes. Insufficient level of Vitamin D may have an adverse effect on insulin secretion and glucose tolerance.

Vitamin D Supplements

5. Reduced risk of cancer 
Sufficient amount of Vitamin D in the body can be helpful in reducing the risk possibility of various types of cancer like colon, breast, ovarian, and prostate. In a recent study, it was found that 70% of women with breast cancer were Vitamin D deficient.
6. Healthy Pregnancy 
Pregnant women with Vitamin D deficiency are at a greater risk of needing a cesarean section. It is also associated with gestational diabetes and bacterial vaginosis (most common cause of vaginal infection in pregnant women). Low levels of Vitamin D can lead to atopic childhood diseases and allergic diseases like asthma, eczema, and dermatitis in infants.
7. Avoiding Polycystic Ovarian Syndrome (PCOS)
PCOS is a leading cause of infertility in women. A study showed that many women with PCOS had Vitamin D deficiency. Low levels of Vitamin D are associated with various metabolic risk factors, like PCOS etc.
Vitamin D Deficiency
A deficiency of Vitamin D may lead to softening of bones called osteomalacia, or a bone abnormality called rickets. Most common symptoms include –
  • Fatigue
  • Low libido
  • Infertility
  • Anxiety
  • Depression.

Consult your doctor about Vitamin D deficiency treatment and Vitamin D supplements.

After knowing all the health benefits and foods rich in vitamin D, it is time to include these Vitamin D foods in your diet and discover a fitter & healthier you!  

Top Vitamin Supplements For Skin And Hair

The four main vitamins that work well for your skin and hair are – Vitamin A, Vitamin B complex, Vitamin C, and Vitamin E. Let’s find out more about each of these vitamins and how are they beneficial for your skin and hair.

1. Vitamin A 
Vitamin A is one of the many important vitamins that you need for healthy skin and hair. It is necessary for wound healing and skin re-growth. The recommended intake of Vitamin A is 70mg per day for women and 90mg per day for men. Here’s what happens when you eat a diet rich in sources of Vitamin A foods
  • It protects against UV damage and signs of aging.
  • The components of Vitamin A re important for cell production and growth. They keep your skin firm and healthy.
  • It protects your skin against infection by promoting cell production.
  • It helps produce healthy sebum (oily substance secreted by the scalp) which helps your hair from drying out.
  • It fights free radicals that might weigh your hair down.
You can also apply Vitamin A topically. The effects include –
  • Even skin tone and a healthy glow.
  • Smoothening of wrinkles and fine lines.
  • Clears up acne

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Foods Rich in Vitamin A

Fruits Vegetables Others
Mango Sweet potato Cod liver oil
Papaya Kale Salmon
Watermelon Turnip greens Butter
Guava Carrot Goat cheese
Apricot Broccoli Feta Cheese
Passion Fruit Spinach Hardboiled egg

Vitamin A is essential for skin health. Deficiency of Vitamin A can lead to poor skin quality. Research also shows that consuming a diet rich in Vitamin A helps fights acne and improves overall skin texture.

2. Vitamin B complex

Vitamin B is a big family. It consists of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12 and four supplements.
Benefits of B group vitamins for hair and skin –
  • By counteracting the damage of free radicals, B-complex vitamins enhance healthy hair.
  • Vitamin B1 (Thiamine) is a powerful antioxidant. It improves blood circulation and protects the skin from effects of aging.
  • Vitamin B1 also improves blood circulation in the scalp which aids hair growth.
  • Vitamin B7 (Biotin) is essential for maintaining the texture and strength of your hair.
  • Vitamin B9 (Folic Acid) promotes hair growth.
  • Vitamin B12 (Cobalamin) helps in regulating the production of your skin’s pigments. This leads to prevention of hyper pigmentation and occurrence of dark spots.
  • Vitamin B5 (Pantothenic acid) has the ability to reduce oil formation, thus minimizes acne and zits.
  • Vitamin B5 also helps in faster healing of wounds. It is even more effective when combined with Vitamin C.

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Foods Rich in Vitamin B

Plant Sources Animal Sources
Spinach Milk
Mushrooms Dairy products
Legumes Meat
Whole grains Eggs
Green leafy vegetables Ham
Beans & Peas
Wheat germ
Cereals – rice, bran, semolina etc.
Lettuce & Cabbage

Deficiency of B group vitamins can lead to poorly nourished hair follicle cells. A lot of people even take biotin supplements for healthy hair growth.

3. Vitamin C

Scientifically known as Ascorbic acid, Vitamin C is an essential nutrient that is needed to perform various body functions. One of the most important ways in which your body uses Vitamin C is by making collagen. Collagen is a protein that helps support tendons, ligaments and blood vessels. It helps keeps the skin and other organs together. The recommended dosage of Vitamin C is 90mg per day for men and 75mg per day for women

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Some of the other benefits of Vitamin C for the hair and skin include –
  • It helps to firm and tighten the skin.
  • Reduces wrinkles and signs of aging
  • It protects the skin from free radicals produced during exposure to the sun and environmental pollution.
  • Reduces sun burns caused due to UV rays of the sun.
  • Vitamin C is used by the body to replace damaged tissues, which in turn helps to heal wounds.
  • Enhances hair growth by improving blood circulation. Vitamin C also strengthens and repairs capillaries, the result of which is thick strong hair.
  • It helps fight bacteria on the scalp and wards off dandruff.
  • Prevents premature aging of hair and maintains its natural color

Foods Rich in Vitamin C

Fruits Vegetables
Orange Broccli
Lemon Cauliflower
Guava Tomatoes
Kiwi Brusell Sprouts
Grapefruit Red Pepper
Amla Kale
Raspberries & Strawberries Turnip

Having an adequate amount of Vitamin C in your diet will promote the production of antioxidants which protect your skin and body against oxidative damage.

4. Vitamin E 
Vitamin E is commonly referred to as the ‘Good Skin’ Vitamin. You must have noticed a lot of skincare products are enriched with Vitamin E. The recommended daily dosage of Vitamin E is 400 IU per day.
Here’s how Vitamin E is beneficial for your hair and skin –
  • It helps blood circulation and increases oxygen uptake. This, in turn, aids the body in the production of new hair.
  • It restores and replenishes dehydrated skin and acts as a moisturizer.
  • It boosts the production of collagen, thereby reducing signs of aging and occurrence of fine lines.
  • It can help reduce dark spots and uneven skin tone.
  • Vitamin E oil can be used to lighten stretch marks by restoring the elasticity of the skin.
  • It helps repair damaged hair follicles, thus, promoting hair growth.
  • Vitamin E acts a deep conditioner for your hair. It also helps treat split ends.

Foods Rich in Vitamin E

Nuts & Seeds Fruits & Vegetables
Almonds Sweet Potato
Sunflower Seeds Wheat Germ
Hazlenuts Kale
Pine Nuts Soyabeans
Pistachios Avocado
Dried Apricots Spinach
Red bell Pepper
Kiwi & Mango

Inadequate consumption of foods rich in Vitamin E may affect your central nervous system and eyes adversely. Make sure you don’t overdo the dosage of Vitamin E. It can lead to bleeding due to blood thinning. It can also cause toxicity.

Apart from including foods rich in sources of vitamins, you can also take vitamin supplements. Make sure you talk to your doctor or consult a certified nutritionist before taking any kind of supplements for your skin or hair. Your doctor would be the best judge to prescribe vitamin supplements based on your health and needs.