Image Source: Theguardian

The surprising about this fast paced 21^st century is that most of us are educated ill-literates; we all know what should be eaten and when it should be eaten, and guess what, we all are just too lazy to do the right thing.

A bad choice is mistake only when it is committed for the first time, but when the same choices are  repeated over and over again even after knowing what the end result may be, it called being stupid.

But as it turns out we all make choice that are bad and some may be good, but let’s not take the choices that will turn into a mistake. Here’s how it can be done.

What are vitamins?

Vitamins are micro nutrients synthesized by plants. When we eat plants such as fruits and vegetables, our body will digest the food and absorb the vitamins and convert them into packets of energy so that they can be broken down whenever our body needs it. Animals also have the same ability to absorb vitamins from plants, so we obtain some vitamins secondhand by eating animal products such as eggs, fish or meat.

Vitamin deficiency

Inadequate Vitamins intake risks your health, making the body more vulnerable to heart related issues and in some cases even cancer.

 Lack of vitamin B can ultimately lead to permanent nerve damage and anemia.

Vitamin C is a really important one because if there is a deficiency then the body can't produce any more collagen, which is the primary tissue in the body. In severe cases of vitamin C deficiency, people develop scurvy, which is mostly diagnosed by muscle and joint pain, fatigue, spongy and swollen gums and red spots on the skin.

Vitamin D deficiency on the other hand is also equally dangerous, it is what causes rickets in children, which starts out as bone pain, deformations and poor overall growth and may contribute to poor bone health in adults and they can also cause high blood pressure and in  some cases even cancers.

Vitamin B and C

Like the rest of our body, our digestive system requires all essential vitamins and minerals. Of all the vitamins that may be available in our food, vitamin B and vitamin C, however, play particularly valuable roles in digestive health and it’s also said that to reduced risk for colon cancer. Vitamin B1, also called thiamine, helps your body break down the complex carbohydrates into simpler ones thus converting them into energy during digestion.

Vitamin C on the other hand acts like an anti-oxidant and so this helps the body absorb more iron related compounds during the digestion process. Top vitamin C containing natural food sources include citrus fruits, tomatoes, and strawberries.

Vitamins A, D, E and K are classed as fat-soluble vitamins and are they are converted in to energy when the body is in the need of dietary fats. Our body stores all the excess fat-soluble vitamins for use when needed.

Vitamins B and C on the other hand are water soluble and so they cannot be stored in your body. Our kidneys will eliminate the excess vitamin B and C, so we need to consume adequate amounts of B and C on a daily basis and keep replenishing our body with them.

Vitamin D

The other Vitamins that is very important for our body is vitamin D.researchers estimate that 5 to 30 minutes of sun exposure at least twice per week on your arms, legs or back without sunscreen, so going for a light evening walk or going on early morning jog can refresh our mind and as well as help improve the body physically. In addition to that consuming vitamin D–rich foods and supplements fat sources, such as olive oil, salmon or nuts, is important because fat enhances absorption.

A diet which is rich in a variety of fresh vegetables, fruits, dairy related products, whole grains, dried beans and lentils, and lean meat and fish helps our body get all the Vitamins it needs.

NOTE- it is always better to consult with a doctor before making any drastic changes in the daily diet, because the doctor will be able to tell what type of vitamins will be needed for what type of body.