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Vitamins are micro-nutrients, which means they are required in small amounts. This means they may vary from a fraction of a milligram to several milligrams. Regardless of the amount, they are essential for human body growth, development, and normal functioning. Vitamins are divided into two broad categories.

The first category is “fat-soluble vitamins” which are vitamins A, D, E, and K. Only vitamin D can be synthesized or extracted from fats in the human body. The rest of them need to be taken in our diet. The other category is “water-soluble vitamins,” which are vitamins B1, B2, B3, B6, B12, and vitamin C.

Deficiency diseases occur if they are not consumed in adequate amounts. Here is a list of the major sources of vitamins that can be added to our diets:

10 Foods With Key Nutrients to Add to Your Diet

          1.) Dairy Products

Milk, butter, ghee, and cream are dairy products obtained from cattle. They are the source of vitamin A, D, K, and also vitamin B2. Their deficiency can cause night-blindness, rickets in children, and osteomalacia, and osteoarthritis in adults. They are protective against inflammatory diseases such as rheumatoid arthritis.

          2.) Meat

Pork, chicken, beef, lamb, and turkey are some common meats. These meats, especially their livers, are a high source of vitamin A and D (as they are attached to animal fat). Vitamin B2, B3, B6, and vitamin B12 are also present in them. Deficiency diseases are xerophthalmia, rickets and osteomalacia, and osteoarthritis in the elderly.

          3.) Green Leafy Vegetables

Kale, spinach, cabbage, beet-green, and lettuce are some green leafy vegetables. They are a good source of vitamin A, E, and K, thus have a key role in maintaining night vision, coagulation system, and anti-oxidation in the body. Vitamin B2 and vitamin C are also obtained from them.

          4.) Legumes

They are vegetable beans, chickpeas, green peas, and soya beans, etc. They are a good source of vitamin A, E, and K. Vitamin B1 and vitamin C are also obtained from them.

          5.) Whole Grains

Oat, maize, and wheat are some common grains. Vitamin E, B1, B6, and vitamin C are obtained from them. They are excellent sources of antioxidant nutrients thus have anti-inflammatory roles.

          6.) Fish

Fish is a good source of protein and also contains plenty of micro-nutrients. Vitamin A, D, and K are obtained from them. They have vitamin B3 and are proactive against pellagra.

          7.) Nuts

Almonds, Brazil nuts, cashew nuts, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts are some examples of nuts. They are rich in vitamins E, B6, niacin, and folate.

          8.) Cereals

They are rich in vitamin E, B1, B2, and B3. In pregnancy, these nutrients play important role in the growth and development of the fetus and mother.

          9.) Sun Rays

Exposure of skin to sun rays extract vitamin D from body fats and synthesize its active form. It is vital for the mineralization of bones and teeth so its deficiency causes rickets in children and osteomalacia in adults. Vitamin D is also protective for osteoarthritis and rheumatoid arthritis.

          10.) Fruits

Citrus fruits are a good source of vitamin C. Melons and mangoes are rich in vitamin A and K. Blueberries have vitamin B3. Bananas have vitamin B6.

References:

1.) CDC. 2020. “Micronutrient Facts.” Centers for Disease Control and Prevention. Retrieved January 20, 2021 (https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html).

2.) Publishing, Harvard Health. n.d. “The Best Foods for Vitamins and Minerals.” Harvard Health. Retrieved January 20, 2021 (https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals).

3.) Anon. n.d. “Fat-Soluble Vitamins: A, D, E, and K – 9.315.” Extension. Retrieved January 20, 2021 (https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/).

4.) Anon. n.d. “Vitamins: Their Functions and Sources.” HealthLink BC. Retrieved January 20, 2021 (https://www.healthlinkbc.ca/health-topics/ta3868).

5.) Anon. 2017. “The Fat-Soluble Vitamins: A, D, E and K.” Healthline. Retrieved January 20, 2021 (https://www.healthline.com/nutrition/fat-soluble-vitamins).

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These fleshy fruits are as good for our health as they are for our tastebuds. Here are some amazing health benefits of squashes:

          1.) High Nutritional Value

Squashes are rich in carotenoids, especially B-carotene, which is a precursor to Vitamin A. Deficiency of Vitamin A causes night blindness and weak immune system. Besides these, most squashes are rich in proteins, Vitamin B6, Vitamin C, fibers, magnesium and potassium.

          2.) Low in Calories

Squashes are high in fibers and low in calories which makes it a good choice for diabetes patients. The fibers present in squashes impart it a low glycemic, which means that it prevents a post-prandial (after-meal) rise in blood sugar.

          3.) Improves Heart Health

As they are rich in potassium, squashes help keep blood pressure in check. Potassium helps to counteract the harmful effects of excess sodium in the body, the most important one being excess blood pressure. This makes squash an ideal food for hypertensive patients.

          4.) Help Fight Inflammation

Squashes are a must for every patient who I suffer from inflammatory conditions like rheumatoid arthritis and osteoarthritis. They are rich in antioxidants like Vitamin A and Vitamin C, and they can alleviate the hazards posed by inflammatory conditions in the body.

          5.) Anti-Cancer Benefits

Squashes are found to be rich in flavonoids like carotene and lutein. Flavonoids are believed to have inhibitory actions on cancer cells. Thus, incorporating a good size of squash may help ward off cancer.

          6.) Excellent Hydrator

Squashes are fleshy for a reason. They have a very high percentage of water which makes them good hydrators. These delicious fruits are juicy and make refreshing meals.

Here is a quick and easy Butternut Squash recipe to try at home! This meal looks great, tastes great, and has tons of health benefits. It is a vegan recipe, and makes for a good part of a fitness diet. And best of all, you only need a few main ingredients for this recipe. To make this dish, make sure you have these five ingredients ready:  Butternut squash, Olive oil, Salt, Pepper, and Water.

          Step 1:

Preheat the oven to 400 F.

          Step 2:

Cut the squash in half, scoop out the seeds, and then cut into bite-size slices.

          Step 3:

Add salt and pepper. You can also add other spices like olives and rosemary if you would like.

          Step 4:

Coat everything will olive oil and spread it thoroughly.

          Step 5:

Transfer these contents to a baking dish and add a little bit of water. Make sure that you don’t add a lot of water.

          Step 6:

Start baking. Bake for about 35 mins. Add water in between if necessary. Make sure you don’t add a lot of water or else the squash won’t caramelize.

          Step 7:

Broil for a few minutes to get that nice golden-brown touch.

          Step 8:

Add a little bit of roasted almonds and cashew nuts to garnish and add a little bit of extra flavor and nutrition.

          Step 9:

Serve this easy delicious dish. It would make a great starter for two people.

          Step 10:

Enjoy this fast, healthy, and delicious recipe!

References:

1.) https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/

2.) https://www.consumerreports.org/healthy-eating/health-benefits-of-winter-squash/

3.) https://www.webmd.com/food-recipes/butternut-squash-health-benefits#2

4.) http://7daydetoxplan.bestweightlossdiet.net/the-health-benefits-of-winter-squash/halohealthcoach/

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But what many people do not know is that tons of unhealthy foods have healthy alternatives. The same is for mayonnaise! Let us get straight into the details of this healthy alternative for the traditional mayonnaise.

Vegan Avocado Mayo

Gone are the days of the store-bought, oily, and high-caloric mayonnaise. The era of the vegan diet has begun! Wait, a vegan mayonnaise? Yes! A vegan mayonnaise made from avocado. This avocado mayonnaise is so nutritious and beneficial for your body that it may leave you stunned.

• Rich in Healthy Monounsaturated Fats: According to a study from the Journal of Nutrition, the oils present help absorption of nutrients from the food we eat. Moreover, antioxidants like alpha-carotene, beta-carotene, and lutein are present that detoxify harmful chemicals in your body.1 
• Egg-Free: Although most gym trainers and athletes love their exercises and are diet-conscious, they also desire delicious fast food. Unfortunately, they cannot eat traditional mayonnaise-containing foods due to their high caloric index. Avocado mayonnaise is oil-free and egg-free. Thus, everyone can enjoy this without worrying about calories. It is equally nutritious too.

Ingredients of Avocado Mayonnaise

Here’s what an avocado mayonnaise constitutes:

• 2 avocados
• 2 tablespoons water
• 2 tablespoons lemon juice
• Aquafaba liquid
• Olive oil
• Garlic
• Dijon mustard

How to make home-made vegan avocado mayonnaise?

The method to make avocado mayonnaise at home is quite simple. Just follow the instructions listed below to have a nutritious and healthy mayo:

1.) Cut the avocados in half and remove all the seeds.

2.) Scoop out the avocado flesh into the blender.

3.) Add avocado oil, lemon juice, water, salt, and the other ingredients listed above.

4.) Blend all of the things for approximately 30 minutes until a smooth and creamy textured mayonnaise is obtained.

5.) Take the mayonnaise out into a glass jar and store in the fridge until needed.

References:

1.) Unlu, N. Z., Bohn, T., Clinton, S. K. & Schwartz, S. J. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. in Journal of Nutrition vol. 135 431–436 (American Institute of Nutrition, 2005).