Vitamin C is found naturally in:
- vegetables
- oranges
- other citrus fruits.

This key vitamin is also available as a natural dietary supplement in the form of vitamin C pills and vitamin C chew able tablets.

Vitamin C and Common Cold
- The common cold is caused by several strains of viruses which includes the rhinovirus and the coronavirus.
- However, vitamin C does not prevent the common cold or decrease the severity of symptoms.
- In the 1970s, Linus Pauling argued that vitamin C could significantly decrease the incidence of the common cold.
- Vitamin C for the common cold is such a widely accepted treatment.
- We seek it in fortified juices, cough drops, and tea.
- Vitamin C was first touted for the common cold in the 1970s.

Other facts found are
- The average adult who suffers with a cold for 12 days a year would still suffer for 11 days a year if that person took a high dose of vitamin C every day during that year.
- For the average child who suffers about 28 days of cold illness a year, taking daily high-dose vitamin C would still mean 24 days of cold illness.
- When vitamin C was tested for treatment of colds in 7 separate studies, vitamin C was no more effective than placebo at shortening the duration of cold symptoms.

A prospective, controlled study focuses on:
- 715 students in a technical training facility found that vitamin C in mega doses administered before or after the appearance of cold and flu symptoms relieved and prevented the symptoms in the test population compared with the control group.
- More than 30 clinical trials with over 10,000 participants have examined the effects of taking daily vitamin C in doses up to 2 g/day.
- A review of Cochrane, PubMed, Natural Standard, and the National Center for Complementary and Alternative Medicine databases found that regular vitamin C intake may reduce the duration of cold symptoms in both adults and children.
- It does not decrease the severity of cold symptoms.
- However, in a subgroup of marathon runners, skiers, and soldiers training in the Arctic doses ranging from 250 mg/day to 1 g/day decreased the incidence of colds by 50%.
- Researchers concluded that vitamin C does not prevent or treat the common cold.
- It is better to consume natural foods such as red peppers, oranges, strawberries and grapefruit.
- It is acceptable to consume vitamin C from a supplement and still maintain adequate intake levels.

Daily Dosage
- The recommended daily allowance for vitamin C in the United States is 75 mg per day for women and 90 mg per day for men
- Taking doses above the RDA may have healthful benefits.
- Typically 70-90% of vitamin C is absorbed in the body but when taken in doses higher than 1 g, absorption decreases to 75%
- Further, it decreases to merely 16% after a 12 g dose.
- Popular vitamin C supplementation products, such as Airborne or Emergen-C, contain much higher doses of vitamins than necessary.

Overdose of vitamin C
- Taking vitamin C supplements in the recommended amounts is safe.
- The RDA or recommended daily allowance is 90 mg for men and 75 mg for women.
- High doses of vitamin C (greater than 2000 milligrams per day for adults) may cause kidney stones, nausea and diarrhea.

CHARACTERISTICS OF VITAMIN K
- No effect of light.
- No effect of heat.
- No effect on exposure to air.
- Destroyed by strong acids, alkalis, oxidizing agents, x-rays, radiation.
- Absorbed with fat and passed through lymphatic system.

FUNCTIONS OF VITAMIN K IN BODY
- Vitamin K helps in blood clotting.
- Vitamin K prevents hemorrhages.
- Vitamin K helps in the absorption of calcium.
- The hardening of arteries is prevented by vitamin K.
- Vitamin K prevents heart disease.
- Vitamin K prevents heart failure.
- Vitamin K is also important for proper functioning of liver.
- Vitamin K helps in the reduction of menstrual flow.
- Vitamin K helps in osteoporosis.

The best sources of Vitamin K are green leafy vegetables like cabbage, cauliflower, spinach. It is also present in yogurt, soy beans. Cow’s milk is better source than human milk.

DEFICIENCY SYMPTOMS OF VITAMIN K
- Damage to brain of new born.
- Bleeding of nose.
- Heavy menstrual bleeding.
- Takes lot of time in blood clotting.
- Anemia.
Avoid a great amount of vitamin K because it may lead to liver problems or jaundice in kids.

TYPES OF VEGETARIANS

- Vegans only eat food that comes from a plant.
- Lacto Vegetarians do not eat meat or eggs but they do eat dairy products.
- Ovo Vegetarians do not eat meat or dairy products but they do eat eggs.
- Lacto-ovo Vegetarians do not eat meat but they do eat eggs and dairy products.
- Pesco Vegetarians eat fish, eggs, and dairy products. They do not eat red or poultry.
- Fruitarians eat only fruits, nuts and seeds. They do not eat meat, eggs, dairy products, or the roots of any plants such as carrots.
- Pollo-Vegetarians eat poultry, such as chicken, turkey, and duck.

ADVANTAGES OF A VEGETARIAN DIET

- Vegetarian diets are low in calories. Not all vegetarian diets are low in calories.
- Vegetarian diets are high in fiber.
- Research has shown that a low-fat vegetarian diet helps to stop progression of coronary artery disease or prevent it altogether.
- Health conditions such as diabetes, obesity, gallstones, kidney stones are much less common in vegetarians.
- A vegetarian diet relies on beans and lentils for its source of proteins.
- Soy products, such as tofu and tempeh, are used to provide isoflavins, such as genistein and daidzein, which help to diminish bone loss, inhibit tumor growth and lower cholesterol.
- Vegetarians develop strong immunity in them.
- Green leafy vegetables have ample supply of calcium.

ADVANTAGES OF NON-VEGETARIAN DIET WHICH IS NOT FOUND IN VEGETARIAN DIET

- Vegetarians face inadequate intake of proteins and B12.
- B12 on the other hand cannot be sourced from plants, only from animals, hence a vegetarian needs to eat foods that have been fortified with B12 vitamins, this is especially recommended for vegetarian children.
- The essential amino acids that the body requires are contained in a diet rich with red meat.
- Red meat contains very high quantities of iron as compared to vegetarian diet.
- The phosphorus content of meat is much more easily absorbed than the phosphorus in cereals and legumes.
- Vitamin D is not found in a plant based diet.

Anemia
Cumin seeds are rich in iron, a key factor in the hemoglobin part of the blood. The presence of iron in the blood allows the binding of oxygen to the blood allowing it to be transported throughout the body for all the metabolic activities to be conducted. A deficiency in this key mineral leads to anemia resulting in breathlessness and general weakness of the body.

Digestion
Cumin seeds are rich in dietary fibers which help in the elimination process in the body. Recent studies have also indicated that cumin seeds enhance the secretion of pancreatic juice which assists in the process of digestion and assimilation of nutrients. Due to its carminative properties it helps in overcoming flatulence or gas problems.

Piles
Cumin seeds due to the high content of dietary fibers, its antibacterial and anti fungal properties help in the treatment of piles, which is mainly caused due to constipation and infection or wounds in the excretory tract. The essential oils present in cumin seeds act as a natural laxative and help in healing the wounds to overcome piles.

Anti carcinogenic
Cumin seeds are also known to possess anti carcinogenic properties which help in removing the harmful free radicals from the body. These free radicals produced in the body during various metabolic activities may lead to the formation of tumors in the body. Cumin seeds also help in detoxification by enhancing the liver to produce detoxifying enzymes.

Colds and respiratory diseases
Cumin seeds are recommended for the treatment of respiratory disorders as well as for the treatment of colds. This seed has various essential oils which make it anti congestive. Apart from this some amount of caffeine is also present in cumin which helps in soothing and relaxing a person suffering from these health problems.

Insomnia
Studies on cumin seeds and its nutrients have shown that it helps in overcoming insomnia. This is not yet ascertained as to which factor contributes to this property of the seed but it is believed that the essential oils may have hypnotic properties apart from assisting in digestion and relaxing the mind.

Lactation
Cumin seeds benefit women immensely. It not only makes up for the loss of iron during the menstrual cycle but because of the presence of thymol, it also helps lactating women in increasing the secretion of milk from the mammary glands. Cumin seeds are also rich in the content of calcium which again is beneficial to a lactating mother.

Skin
Another health benefit of cumin seeds is its impact on the skin. This seed is rich in vitamin E which helps in nourishing the skin and keeping it clear off blemishes and wrinkles.

Anti microbial
This seed, due to the presence of the essential oils have anti bacterial and anti fungal properties. Cumin also has detoxifying capacities that help keep the body especially the skin away from infection.

Due to the awareness in its nutritive value, cumin seeds have gained importance in our diet. Cumin seeds can be taken as a spice in the food that we cook or it can added in fruit juices as a powder. Which ever way you take it, cumin seeds only enhances the taste of the food.

HEALTH BENEFITS OF NUTMEG

- Nutmeg can stimulate the brain, prevent mental exhaustion as well as rid our minds of stress. It acts like a brain tonic.
- Nutmeg eases stomach problems like indigestion, gas, vomiting or diarrhea.
- Nutmeg and nutmeg oil can treat liver problems by eliminating the toxins that cause ailments to this vital body organ.
- Nutmeg has anti-inflammatory effects.
- Nutmeg oil can treat anything from toothaches, to sore gums to bad breath.
- Nutmeg oil helps in improving concentration.
- Nutmeg is also an effective sedative i.e it is used as a pain relief.
- Nutmeg has antibacterial properties, nutmeg can also effectively treat halitosis or bad breath.
- Nutmeg can actually help you achieve smoother and healthier skin by helping you treat several skin problems.
- Nutmeg is rich in vital B-complex vitamins including vitamin C, folic acid, riboflavin, niacin, vitamin A.
- Nutmeg proves to be an excellent tonic for the cardiovascular system.
- Nutmeg is useful during congestion and cough.
- Drinking one cup of milk boiled with 1/4th teaspoon of ground nutmeg promotes sleep.
- Nutmeg oil is also a good herb for the kidney, helping it dissolve kidney stones as well as relieve infections.
- Nutmeg is very effectual medicine for insomnia. To treat insomnia, consume 1/4 tsp of nutmeg powder with 1 cup of milk and bring to boil.
- Rub nutmeg on a stone slab in water and apply the paste on the skin which is affected.

PRECAUTIONS WHILE HAVING NUTMEG

- Nutmeg should be used in moderation—a pinch or two is considered safe.
- Pregnant women and nursing mothers should avoid the use of nutmeg.
- Touching nutmeg can cause allergic skin reaction.

- Increase the daily intake by of calories. Remember the weight you gain should be a healthy combination of muscle and fat.
- Make sure that the diet includes adequate protein. So while you have the liberty of including at least one food high in carbohydrates, fat and sugar (chocolates, pastries, cakes, pizza, burgers and sandwiches) daily, you will need to balance these with healthy food such as cheese, curd, pulses, chicken, fish, nuts and seeds.
- Eat raisins/dates, fresh fruit juices and energy dense fruits such as banana, mango and chikoo which are usually forbidden.
- Add these in your daily diet and regular meals or as snacks between meals. Increase the additional intake gradually to avoid gastric discomfort.
- Eat five to six meals i.e. three main meals along with two snacks and a glass of milk at bedtime regularly.
- Add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.
- You should not skip any meal.
- Eat at meal times even if you are not hungry.
- Make dishes which you enjoy. Sit down at table for your meals.
- Make the dining area lively by putting plants, flowers and colorful pictures.
- Put some soothing music.
- Relax and eat your meal properly.
- Increase the speed of your eating but chew the food well.
- Start having vitamin and mineral supplements after consulting your doctor.
- Exercise regularly and become more active. It will help in building up your appetite and aid digestion.
- Join a gym and train under expert guidance 2-3 times a week.
- Resistance training exercises such as lifting weights will help to increase your muscle size.
- It can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.

Smoking, exposure to air, chemical pollution, and sunlight induce the formation of free radicals. These molecules, in turn, can age and damage cells over time.
Vitamin E can be found in everything from nuts, seeds, vegetable oils, leafy green veggies, fruits and whole grains.

Benefits of Vitamin E for Skin

- Acts as an antioxidant.
- Acts as a regulator for Vitamin A.
- Helps in anti-aging of skin.
- It can be used as sun protection.
- Treatment of various skin diseases can be done with Vitamin E.
- Skin cancer can be prevented.
- Reduces the appearance of stretch marks.
- Maintains the skin’s oil balance.
- Vitamin E can also help reduce wrinkles and make your skin look and feel smoother.

Scientists have found that vitamin D influences more than 200 genes, including ones related to cancer and autoimmune diseases like multiple sclerosis — a discovery that shows how serious vitamin D deficiency can be. Vitamin D deficiency is a well-known risk factor for rickets, and some evidence suggests it may increase susceptibility to autoimmune diseases such as multiple sclerosis (MS), rheumatoid arthritis and type 1 diabetes, as well as certain cancers and even dementia. With this is mind, the group looked at disease-associated regions of the gene map to see if they had higher levels of VDR binding. They found VDR binding was “significantly enriched” in regions linked to several common autoimmune diseases, such as MS, type 1 diabetes and Crohn’s disease, as well as in regions associated with cancers such as leukaemia and colorectal cancer.

Vitamin D is created by the exposure of the skin to sunlight, something that has reduced over a period of time. Vitamin D can also be found in some natural occurring foods such as fish liver oil, eggs and fatty fish such as salmon, herring and mackerel. In addition, Vitamin D can also be provided as supplements, and it seems to be important that health departments ensure that people are getting these supplements.

SYMPTOMS :
* numbness or insensitivity to pain or temperature.
* a tingling, burning, or prickling sensation.
* sharp pains or cramps.
* extreme sensitivity to touch, even light touch.
* loss of balance and coordination.

TREATMENT :
- Vitamin deficiencies can be corrected.
- Diabetes can be controlled, although control may not reverse the neuropathy.
- Neuropathies that are associated with immune diseases can improve with treatment of the autoimmune disease.
- Neuropathy caused by nerve entrapment can be treated by physical therapy, injections or surgery.
- Prompt treatment with sympathetic injections can minimize the chance of shingles progressing to post herpetic neuralgia.

IMPORTANT :
Another problem with a peripheral neuropathy is pain, which can be severe. It is usually worse in the evening or night, and can be particularly bothersome because it interferes with sleep. Never try narcotics for this pain; many options for pain relief are available, but all are medications that must be prescribed by your doctor. They work by altering the chemistry within the nerve, particularly that which causes pain. These drugs include some of the older anti-depressants (in small doses), anti-seizure medications, and drugs that are sometimes used for rhythm disturbances of the heart. Creams containing capsaicin also help certain individuals. Any of these treatments take weeks to have an initial effect.
Weakness and unsteadiness of the arms or legs can be a problem. When severe, the muscles of the hands waste away and the ability to use the fingers is impaired.