Knowledge of Vitamins

Vitamins are a group of substances that are needed for normal cell function, growth, and development.

There are 13 essential vitamins. This means that these vitamins are required for the body to work properly. They are:

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Pantothenic acid (B5)
• Biotin (B7)
• Vitamin B6
• Vitamin B12 (cyanocobalamin)
• Folate (folic acid and B9)

Vitamins are grouped into two categories:

• Fat-soluble vitamins are stored in the body's fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
• There are nine water-soluble vitamins. They are not stored in the body. Any leftover water-soluble vitamins leave the body through the urine. Although, the body keeps a small reserve of these vitamins, they have to be taken on a regular basis to prevent shortage in the body. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

Some “vitamin-like factors” are also needed by the body such as:

• Choline
• Carnitine

Function

Each of the vitamins listed below has an important job in the body. A vitamin deficiency occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause health problems.

Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy foods may increase your risk for health problems, including heart disease, cancer, and poor bone health (osteoporosis).

• Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin.
• Vitamin B6 is also called pyridoxine. Vitamin B6 helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. The more protein you eat the more pyridoxine your body requires.
• Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.
• Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing.
• Vitamin D is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D for most people at most latitudes. People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium. You need calcium for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.
• Vitamin E is an antioxidant also known as tocopherol. It helps the body form red blood cells and use vitamin K.
• Vitamin K is needed because without it, blood would not stick together (coagulate). Some studies suggest that it is important for bone health.
• Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
• Niacin is a B vitamin that helps maintain healthy skin and nerves. It also has cholesterol-lowering effects at higher doses.
• Folate works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folic acid.
• Pantothenic acid is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol.
• Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.
• Thiamine (vitamin B1) helps the body cells change carbohydrates into energy. Getting enough carbohydrates is very important during pregnancy and breastfeeding. It is also essential for heart function and healthy nerve cells.
• Choline helps in normal functioning of the brain and nervous system. Lack of choline can cause swelling in liver.
• Carnitine helps the body to change fatty acids into energy.

How to make vennila Ice cream?

Instructions Checklist

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• Step 1

  Stir sugar, cream, and milk into a saucepan over low heat until sugar has dissolved. Heat just until mix is hot and a small ring of foam appears around the edge.

• Step 2

  Transfer cream mixture to a pourable container such as a large measuring cup. Stir in vanilla extract and chill mix thoroughly, at least 2 hours. (Overnight is best.)

• Step 3

  Pour cold ice cream mix into an ice cream maker, turn on the machine, and churn according to manufacturer's directions, 20 to 25 minutes.

• Step 4

  When ice cream is softly frozen, serve immediately or place a piece of plastic wrap directly on the ice cream and place in freezer to ripen, 2 to 3 hours

FAMOUS 5 RICHEST RULERS IN THE WORLD

1. Maha Vajiralongkorn, Thailand

When we talked about the world’s famous richest rulers Vajiralongkon topped the list. From 2016 Vajiralongkom serving as the king of Thailand. Moreover, he was born on 28 July 1952 in Amphora Sathan Residential Hall, Dusit Palace, Bangkok, Thailand. The crown prince inherited the throne after the death of his father on 13 October 2016. The tenth monarch of the Chakri dynasty is the oldest to ascend the throne at the age of 64. King Rama X got his early education at the Chitralada School in Dusit Palace. And then moved to the United Kingdom for further education. King holds two bachelor degrees in liberal arts and the Law. Had also attended the Royal Military College, Australia, and graduated as a new corporal. He served as a career officer in the Royal Thai Army. And he had played a vital role in the uplift of standards in the Royal Thai Army. A reigning title of Phrabat Somdet Phra Vajira Klao Chao Yu Hua has been given to him. King Rama X also holds the record of the world’s richest ruler. As per reports, King holds the net worth of $43 billion. The main source of his wealth is investments derived from the Bureau of the Crown Property. 2. Hassanal Bolkiah, Brunei

Among world richest rulers Bolkiah stands second. Sultan of Brunei Hassanal Bolkiah was born on 15 July 1946 in Bander Seri Begawan. Bolkiah is graduated from the Royal Military Academy Sandhurst, United Kingdom. On 5 October 1967, He took the charge as Sultan of Brunei Darussalam after his father abjures as a 29th Sultan of his country. Bolkiah holds the state with full authority and has emergency powers to resolve assembly. Sultan is the 2nd longest-reigning monarch after Queen Elizabeth of course. Bolkiah holds the honor to address the general assembly of the United Nations. Bolkiah celebrated his Golden Jubilee on 5 October 2017. Being Sultan he also holds the charge of the Prime minister and defense minister of Brunai. Bolkiah is famous in the Muslim world for his implementations of Islamic Sharia and rules. He has banned public celebrations of Christmas since 2015. However, he allowed Local Christians to celebrate their religious festivals. Sultan stands among the wealthiest rulers of the world. Bolkiah had a great passion for cars. With 2,500 cars once Sultan had one of the largest private car collections making it a world record. Forbes estimated his worth about $28 billion. And this fortune comes from the profits of the oil and gas industry. 3. Salman Bin Abdulaziz Al Saud, KSA

If we include the worth of the whole Al Saud family, probably they are the richest monarch in the world. Moreover, Salman himself is one of the richest rulers in the world. Salman was born on 31 December 1935, Riyadh, Saudi Arabia. His father Ibn Saud was the first king of Saudi Arabia. However, Salman got his early education from the Princes’ School, Riadh. He served the city Riadh for almost 48 years as deputy governor and governor. Salman also served as Minister of Defence. Moreover, in 2012 Salman became the Crown Prince of Saudi Arabia. After the demise of his brother Nayef bin Abdulaziz in 2015 things changed. Salman becomes the king of Saudi Arabia and custodian of two holy mosques. King believes in political reforms and modern social changes but within the Islamic tradition. Salman had always played a vital rule in the matters of the royal family. Being a prominent figure of the royal council Salman assigned the duties of the kingdom to the eligible prince. A media group also owned by Salman, which includes pan-Arab daily Asharq Al-Awestand Al Eqtisadiah. King Salman holds the net value of $18 billion. Most of his profits coming from the oil industry. 4. Khalifa Bin Zayed Al Nahyan, UAE

Al Nahyan was born on 7 September 1948 in Al Ain Trucial States. Moreover, it is now the United Arab Emirates. While his father Zayed bin Sultan Al Nahyan was the Emir of Abu Dhabi. Khalifa graduated from the Royal Military Academy Sandhurst. Before serving as king he had played numerous duties for his country. During his father’s reign, Al Nahyan served as a mayor in the Eastern region of Abu Dhabi. Sheikh had also served as head of Abu Dhabi Department of Defence. He also remains the deputy commander of the UAE Armed Forces. Khalifa still holds the position of the chairman of the Supreme Petroleum Council. On 2 November 2004, Sheikh proceeded with his father as Emir of Abu Dhabi. He also holds the position of president. Al Nahyan led the country with elegance and makes a steady success. Ever wonder why Originally called Burj Dubai was renamed, Burj Khalifa? Yes, guess it right it was renamed in the honor of him. After suffering from health issues, Al Nahyan holds a very low profile in state affairs but still retained presidential powers. This one of the famous richest rulers holds the net worth of $ 15.0 billion. Most of the profits come from investments from the Abu Dhabi Investment Authority. 5. Mohammed VI, Morroco

One of the famous richest rulers of Africa is Sidi Mohammad Bin Hassan al Alaoui. Moreover, he is also famous with the name Mohammad VI. He was born on 21 August 1963 in Rabat, Morocco. His father Hassan II was the king of Morocco so Mohammad becomes Heir Apparent and Crown Prince by the time of his birth. However, he started his education by attending Quranic school. He holds a bachelor’s degree in Law from Mohammad V University at Agdal. Sidi also scored his Ph.D. in law from the French University of Nice Sophia Antipolis. He got distinction as his thesis topic was sensitive and well described. Mohammad served Morocco as the president of the Pan Arab Games and commissioned as a Colonel Major in the Royal Moroccan Army. He ascends the throne after the death of his father on 23 July 1999. As King, he had imposed many social reforms with modern laws. Some of his policies had faced a major backlash from the fundamentals. King believes women can play a vital rule in the development of the country. Aside from being king, He is the leading businessman and banker of Morroco. The estimated net worth of king is $8.2 billion which is able enough to stand him in the list of richest rulers.

5 Evidence-Based Health Benefits of Tea

 

1.May Boost Heart Health

Black tea contains another group of antioxidants called flavonoids, which benefit heart health.

Along with tea, flavonoids can be found in vegetables, fruits, red wine and dark chocolate.

Consuming them on a regular basis may help reduce many risk factors for heart disease, including high blood pressure, high cholesterol, elevated triglyceride levels and obesity.Trusted Source

One randomized controlled study found that drinking black tea for 12 weeks significantly decreased triglyceride values by 36%, reduced blood sugar levels by 18% and lowered the LDL/HDL plasma ratio by 17%.Trusted Source

Another study found that those who drank three cups of black tea per day had an 11% reduced risk of developing heart disease.Trusted Source

Adding black tea to your daily routine is an easy way to incorporate antioxidants into your diet and potentially reduce your risk of future health complications.

2.May Lower “Bad” LDL Cholesterol

The body contains two lipoproteins that transport cholesterol throughout the body.

One is low-density lipoprotein (LDL), and the other is high-density lipoprotein (HDL).

LDL is considered the “bad” lipoprotein because it transports cholesterol to cells throughout the body. Meanwhile, HDL is considered the “good” lipoprotein because it transports cholesterol away from your cells and to the liver to be excreted.

When there is too much LDL in the body, it can build up in the arteries and cause waxy deposits called plaques. This can lead to problems like heart failure or stroke.

Fortunately, some studies have found that consuming tea may help reduce LDL cholesterol.

One randomized study found that drinking five servings of black tea per day reduced LDL cholesterol by 11% in individuals with slightly or mildly elevated cholesterol levels.Trusted Source

Another randomized three-month study in 47 individuals compared the effects of traditional Chinese black tea extract and a placebo on LDL levels.

Results showed a significant decrease in LDL levels in those who drank black tea, compared to the placebo, without any undesirable side effects. Researchers concluded that black tea helped improve cholesterol levels in individuals at risk for heart disease or obesity.

3.May Help Reduce Blood Pressure

High blood pressure affects approximately 1 billion people worldwide.Trusted Source

It can increase your risk of heart and kidney failure, stroke, vision loss and heart attacks. Fortunately, changes in your diet and lifestyle can lower your blood pressure.Trusted Source

A randomized, controlled study looked at the role of black tea in decreasing blood pressure. Participants drank three cups of black tea daily over six months.

Results found that those who drank black tea had a significant decrease in systolic and diastolic blood pressure, compared to the placebo group.Trusted Source

However, research on the effects of black tea on blood pressure is mixed.

A meta-analysis of five different studies involving 343 participants looked at the impact of drinking black tea for four weeks on blood pressure.

Although results found some improvements in blood pressure, researchers concluded that the findings were not significant.Trusted Source

Drinking black tea on a daily basis, as well as incorporating other lifestyle modifications like stress management strategies, may benefit those with high blood pressure.

4.May Help Reduce the Risk of Stroke

A stroke can occur when a blood vessel in the brain is either blocked or ruptures. It’s the second leading cause of death worldwide.Trusted Source

Fortunately, 80% of strokes are preventable. For example, managing your diet, physical activity, blood pressure and not smoking can help reduce the risk of stroke.Trusted Source

Interestingly, studies have found that drinking black tea may also help reduce the risk of stroke.

One study followed 74,961 people for over 10 years. It found that those who drank four or more cups of black tea per day had a 32% lower risk of stroke than those who did not drink tea.Trusted Source

Another study reviewed data from nine different studies including over 194,965 participants.

Researchers discovered that individuals who drank more than three cups of tea (either black or green tea) per day had a 21% decreased risk of stroke, compared to individuals who drank less than one cup of tea per day.Trusted Source

5.May Help Reduce the Risk of Cancer

Over 100 different types of cancer exist, and some are not preventable.

Nevertheless, the polyphenols found in black tea may help prevent cancer cell survival.

One test-tube study analyzed the effects of the polyphenols in tea on cancer cells. It showed that black and green tea may play a role in regulating cancer cell growth and reducing new cell development.Trusted Source

Another study analyzed the effects of the polyphenols in black tea on breast cancer. It showed that black tea may help overcome the spread of hormone-dependent breast tumors.Trusted Source

Although black tea should not be considered an alternative treatment for cancer, some research has demonstrated black tea’s potential to help reduce cancer cell survival.

More research in humans is needed to more clearly determine the link between black tea and cancer cells.

Trusted Source

5 Ayurvedic Remedies to ward off that Cold and Cough

 

Manage cold and cough at home with these ayurvedic remedies

In addition to medicines and cough syrups, you can use some simple ayurvedic remedies to help you feel better. 

According to Ayurveda, imbalance in any of the three doshas i.e., vata, pitta, kapha can cause an ailment. In this case, an excess of Pitta and Kapha in the body causes nasal congestion and cough. 

To tackle this, here are some ayurvedic remedies to manage your cold and cough:

1. Tulsi

In Ayurveda, Tulsi is known as “Mother Medicine of Nature” and “The Queen of Herbs”. Tulsi leaves help improve the individual’s ability to fight against common cold as well as cough. 

How it works

Tulsi boosts the production of antibodies thereby preventing the onset of any infections. Tulsi has cough relieving properties. It helps soothe the airways by helping you cough out the sticky mucus. 

How to take

Tulsi leaves

• Chew 4-5 tulsi leaves the first thing in the morning. You can continue taking Tulsi leaves to boost your immunity.

Tulsi kadha

• Take a few tulsi leaves. Wash it well.
• Boil water in a pan, add the tulsi leaves.
• To it, add 1 teaspoon of grated ginger and 5-6 peppercorns.
• Boil the mixture for at least 10 minutes.
• Finally, add a pinch of black salt and squeeze ½ lemon to it.
• Let it stand for 1 minute.
• Strain and drink it warm.

Tulsi Tea

• Add fresh tulsi leaves to 1½ cups of water.
• Boil on a medium flame for 10 minutes.
• Strain the water using a strainer.
• Add lemon juice and mix well.
• Drink warm to get relief from cough and cold.

2. Honey

With loads of antimicrobial properties, honey is not only heavenly for your taste buds but also helps ease sore throat. It is an effective cough suppressant. 

How it works

Honey provides relief from chest congestion by loosening thick mucus and helping you to cough it out. This helps reduce wet cough. 

How to take

• Take a teaspoonful of honey before going to bed at night to reduce the severity of cough. Continue till you do not get relief from cough.

Honey in Ginger Juice

• Take 1 teaspoon honey.
• Add 1 teaspoon of ginger juice and 1 pinch of black pepper.
• Take once in the morning and once before going to bed at night to get relief from a sore throat and cough.

Honey is a miracle of nature which not only aids in improving digestion but boosting your metabolism also. Keep a check on your overall health with a comprehensive full body check up.

3. Mulethi

Mulethi or Licorice, also known as “Sweet wood”, is an effective Ayurvedic herb for cough. Mulethi powder is useful in managing sore throat, cough and excessive production of mucus in the airway.

How it works

Mulethi has expectorant property. It thins and loosens the mucus inside the airways. This eases coughing and reduces congestion.

How to take

Mulethi water

• Take 1 teaspoon Mulethi powder and add to 1 glass of warm water. Drink this twice a day.

Mulethi tea

• Take 1 small piece of Mulethi root and add it to boiling water.
• Add grated ginger and let it simmer for around 5 minutes. 
• Add a tea bag and drink this tea twice a day.

Mulethi kadha

• Take 1/4 teaspoon mulethi powder, a pinch of cinnamon powder, black pepper powder and few tulsi leaves.
• Add to 1 cup of boiling water. Simmer for 5 minutes.
• Transfer to a cup and add 1 teaspoon honey to it. 

Drink this kadha twice a day.

4. Pippali

Pippali is an effective herb in managing cough and cold. Studies state that it gives relief from headache and congestion associated with common cold. 

How it works

Pippali loosens mucus and helps to cough it out, thus allowing the patient to breathe freely. This is due to its expectorant property.

How to take

Pippali Churna

• Take a pinch of pippali churna.
• Swallow it with 1 teaspoon honey. 
• Repeat 1-2 times a day and continue till cold and cough subsides.

5. Sonth

Dry ginger popularly known as sonth or sukku or soonth is one of the main ingredients of herbal cough syrups. Sonth, when taken with honey, acts as a soothing remedy for cough and cold.

How it works

Sonth contains certain molecules that have anti-inflammatory properties. This helps reduce sore throat. 

How to take

Sonth with honey

• Take 1/4 teaspoon sonth and add to 1 teaspoon honey. 
• Mix well and take it twice a day for at least 3 days.

Sonth goli

• Take 2-3 tbsp of desi ghee in a pan. Keep the flame low.
• Add 2-3 teaspoon jaggery powder and let it melt. To this add 2-3 tbsp sonth powder. Mix well.
• Allow it to cool. 
• Shape into bite-sized balls.
• You can take 1 goli twice a day.

Quick tips to keep distance from cold and cough:

• Wash your hands properly with soap and water for at least 20 seconds to prevent the spread of cold viruses.
• Avoid touching your face, eyes, nose. 
• Sanitize your hands with alcohol-based hand gels after touching contaminated surfaces at work-place like door-knobs, mouse, chair handles, etc.
• Keep a distance of 6 feet from people who are suffering from cold and cough.
• Wear a mask whenever you step outside the house or whenever you come in contact with people you don’t live with.
• Increase your water intake and have hot tea and liquids.
• Do steam inhalation by adding 1-2 drops of eucalyptus oil in a bowl of hot water. Repeat 2-3 times a day to get relief from a stuffy nose. 
• Strengthen your immune system by taking a balanced diet rich in vitamin C food.
• Lastly, indulge in some form of exercise or yoga to keep yourself active.

How to improve your running?

 

5 Ways to Improve Your Running

1. Don't Use a Long Stride

Leaping forward while you run is inefficient and an energy loss Instead, stand tall and lean forward, and when you feel like you are going to fall, step forward just enough to catch yourself.  This should be the length of your stride. It takes less energy to fall than to reach your foot in front of you.

2. Do Take Short Effective Strides

Less motion through the joint means less wear and tear and improved efficiency during your runs, says Figueroa. Using a shorter stride reduces the movement within any joint (for running, this means the joints of the ankles, knees, and hips), and less movement means a longer, healthier life for these joints.

3. Do Invest In Barefoot Running Shoes

“When it comes to support, less is more," says Figueroa. Build up to wearing shoes with minimal support, like NIKE free or vibram five fingers, to help strengthen and develop the natural muscular support in your foot and ankle. But don’t toss your sneakers just yet – slowly begin by running, one block at a time, with less support to gradually strengthen the muscles in your feet. Developing foot strength can help make everything stronger, including your ankles, knees, hips, and lower back, says Figueroa.

4. Do Work Up to Running Farther, Faster

Build your run one block, or one minute at a time, says Figueroa. Walk between running intervals and recover actively. You can work on speed or form and technique during your “work intervals" and then recover with an easy jog or power walk in between. Interval training can provide you with faster results in the same amount of time.

5. Do Run for Time

Try to improve covering the same distance in less time. For example, set your workout to run for 30 minutes and see how much distance you can cover instead of running for four miles harder than you can safely run, suggests Figueroa. The more you train, the easier your runs will become. You can either cover the same distance with greater ease, or maintain the same intensity and run farther in the same amount of time.