Page 34 - Seniors Toady March 2020
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Milk, cream, cheese, egg yolks and liver are great
sources. And fish liver oil is the richest of them
all. VitA has antioxidant and anti-inflammatory
properties. It is also decreases the sebaceous
secretions. So if you have an oily skin or are
prone to acne, VitA (retinol/isotretinone) are
your go to. It is also great for wrinkles it does not
make them disappear altogether but they sure
do tighten your skin. It plays a great role in our
vision and is also necessary for the reproduction.
Miscarriages are noticed in some women with
deficiencies.
Healthy diet and lifestyle choices may help you avoid
Vitamin B Complex: This has more vitamins supplements
than you think. All very complex. Each vitamin VitC: It is essential for growth and repair of the
is important individually and as a group. body tissue. It has great antioxidant properties
VitB1 (Thiamine): Its richest source is cereals. and thus may prevent cancer formation. Daily
But avoid eating polished grains, they might intake of VitC can reduce the risk of cancer. It
sound like they are better, but believe me, they also helps in collagen formation thus keeping
are not. B1 metabolises fat and produces energy. wrinkles at bay, or at least delayed.
It is what is keeping you up and moving. VitD: The “sunshine vitamin”. It helps in calcium
VitB2 (Riboflavin): It has some great antioxidant absorption hence keeping your bones strong
properties. Its deficiency is very rarely seen since and healthy and also a healthy immune system.
it is naturally synthesised by the intestinal flora. If you sit in the sun (with your sunscreen on!)
VitB3 (Niacin): This decreases the risk of for 20-30 mins a day, you will not need dietary
cardiovascular diseases. Its deficiency in women supplements for the same.
can cause pellagra which translates to rough VitE: It is a powerful natural antioxidant. Also
skin. This is because VitB3’s metabolism is protects the RBC from dying in vain (hemolysis).
inhibited by oestrogen metabolites. Slows the aging process and also boosts the
VitB6 (Pyridoxine): VitB6 deficiency can lead to immune response.
VitB3 deficiency and thus cause pellagra. It also VitK: It is necessary for coagulation. Some of
causes anaemia by hindering the process of heme the clotting factors depend on VitK for their
formation. So load up on those wheat germs, formation. This is also produced by the intestinal
pulses and cereals. And don’t forget your greens. flora but green leafy vegetables are a good dietary
If you’re on ATT (Anti Tubercular Therapy) take source.
supplementary B6. Mild B6 deficiency is also Choline: It plays a major role in nerve cell and
seen in women on oral contraceptives. liver function and formation.
Vit B7(Biotin) and VitB9 (Folic acid): Ever
wondered why pregnant women glow? It’s not If these vitamins are deficient, they can cause
only happiness, the inner radiance comes from problems but too much of anything is never good
VitB7 and B9, which also keeps your skin, hair either. So you need to find just the right balance
and nails healthy and shiny. between too much and too little, and always
VitB12: This is necessary for proper red blood consult your physician before you start taking
and nerve cell function and formation. any supplements. Eat better, stay healthier.
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