Gurucharanam Saranam
Dear,
Why We Need Vitamins?
Have you ever tried to find out the root cause of problems instead of running to a doctor every time you suffer? If No, then you must know that you are running through vitamin deficiency problem. So as you know that prevention is better than cure, it's better to intake proper vitamins in right time to check the problem from growing gruesome.
First of all vitamin is that component of a balanced diet which the human body generally cannot manufacture on its own. So you must consume vitamin directly in the form of food or through supplements as tonic or pills. The whole process of assimilation of vitamins depends on ingestion of food. Once you have it as a part of your meal, say for tomatoes, lemon, spinach and other stuffs, it is more helpful. Moreover you don't feel that you are a patient and need to have medicines for cure. But if the deficit of a particular vitamin is high, then supplementary dose of vitamins have to be given to the body for a particular period. The body's metabolism is also dependent on vitamins as on carbohydrates, fats, minerals and other basic components of a complete diet. But before adding the vitamin list to our routine diet, let's understand the importance of vitamins in life.
Vitamins are a group of substances essential for normal cell function, growth and development.
There are 13 + essential vitamins and each one has a special role to play within the body, helping to regulate the processes such as cell growth and repair, reproduction and digestion. That means they are needed for the body to function.
They are:
* Vitamin A
* Vitamin B1 (thiamine)
* Vitamin B2 (riboflavin)
* Vitamin B3 (niacin)
Vitamin B5
* Vitamin B6
Vitamin B9
* Vitamin B12
* Vitamin C
* Vitamin D
* Vitamin E
Vitamin H
* Vitamin K
Vitamin P
* Folate (folic acid)
* Pantothenic acid
Vitamins are grouped into two categories:
* Fat-soluble vitamins are stored in the body's fatty tissue.
* Water-soluble vitamins must be used by the body right away. Any left over water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.
Characteristics of the vitamins are:
1. Most of the vitamins have been artificially synthesized.
2. Some of vitamins are soluble in water and others are fat-soluble.
3. Some vitamins are synthesized in the body. Some members of vitamin B complex are synthesized by microorganisms in the intestinal tract.
4. Vitamins are partly destroyed and are partly excreted.
5. Vitamins can be stored in the body to some extent, for example the fat-soluble vitamins are stored in the liver and subcutaneous tissue.
6. Vitamins can perform their work in very small quantities. Hence, the total daily requirement is usually very small.
Function:
Each vitamin has specific functions. You can develop health problems (deficiency disease) if you do not get enough of a particular vitamin.
Vitamin A:helps in the formation and maintenance of healthy teeth, bones, soft tissue, mucous membranes, and skin. Retinol, Carotene.Vitamin A works together with vitamins D, B, E, zinc, phosphorus and calcium. It also acts as an antioxidant, which may help protect against cancer and other diseases.It is very vital in the formation of bone and tissues and also keeps your skin smooth. And if you are night blind, the cure is having more Vitamins A.
Solubility: Fat
Functionality: Healthy formation of bones, teeth, skin; maintenance of outer layer of many tissues and organs; promotes growth and vitality; essential in pregnancy and lactation; necessary for night vision; good for growth and repair of body tissues; good for health of hair and eyes
Rich Sources:
Eggs, Dark Green & Yellow Fruits and Vegetables, Dairy Products, Liver.
Deficiency Disease:
Night-blindness and Keratomalacia, Keratinisation of the nasal and respiratory passage epithelium
Overdose Disease: Hypervitaminosis A
Deficiency Symptoms: Defective Teeth and Gums, Allergies, Dry Hair, Retarded Growth, Susceptibility to Infections, Night Blindness, Eye Irritations, Sinus Trouble, Dry Skin, Loss of Smell.
Deficiency Occurs in:
1. People who limit their consumption of liver, dairy foods, and beta-carotene-containing vegetables can develop a vitamin A deficiency.
2. Extremely low birth weight babies
Recommended Daily Intakes:
1. Men : up to 25,000 IU (7,500 mcg)
2. Men over age 65 : 15,000 IU per day
3. Women : less than 10,000 IU (3,000 mcg) per day
Vitamin B6 is also known as pyridoxine. The more protein a person eats, the more vitamin B6 is needed to help the body use the protein. Vitamin B6 helps form red blood cells and maintain brain function, among other things.Vitamin B6 is necessary for production of antibodies
Vitamin B-6 - Pyridoxine, pyridoxal phosphate
Solubility: Water
Functionality:
Building blocks of protein, Necessary for synthesis and breakdown of amino acids, Promotes healthy skin, Aids in production of antibodies, Reduces muscle spasms and leg cramps, Helps maintain a proper balance of phosphorous and sodium
Rich Sources:
Fish, poultry, lean meat, whole grains, and potatoes
Deficiency Disease: Anemia
Overdose Disease: Impairment of Proprioception
Deficiency Symptoms:
Symptoms include Weakness, Mental Confusion, Irritability, Nervousness, Inability to sleep, Hyperactivity, Anemia, Skin lesions, Tongue Discoloration, and Kidney Stones.
Deficiency Occurs in:
1. Alcoholics
2. Patients with kidney failure
3. Women using oral contraceptives
4. People with chronic fatigue syndrome
Recommended Daily Intakes:
1. Men: 1.3 mg
2. Men (Over 50): 1.7 mg
3. Women: 1.3 mg
4. Women (Over 50): 1.5 mg
5. Pregnancy: 1.9 mg
6. Lactation: 2.0 mg
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 B12 is required for carbohydrate and fat metabolism. This is a must for children's growth.
Vitamin B-12 - Cyanocobalamin
A vitamin that is needed to make red blood cells and DNA (the genetic material in cells) and to keep nerve cells healthy. It plays an important role in protein formation, aids in the development of normal blood cells, and helps maintain normal nerve tissue.
Solubility: Water
Functionality:
Prevents Anaemia by helping in formation and regeneration of red blood cells, Necessary for fat, carbohydrate and protein metabolism, Increases energy, Promotes growth in children, Maintains healthy nervous system
Rich Sources:
Beef, Fish, Poultry, Eggs, Dairy Products
Deficiency Disease:
Megaloblastic or Pernicious Anaemia
Overdose Disease: N/A
Deficiency Symptoms:
Symptoms include nausea, loss of appetite, sore mouth, diarrhea, abnormal gait, loss of sensation in hands and feet, confusion, memory loss, and depression. Harmful anemia may be a result of this deficiency.
Deficiency Occurs in:
1. Alcoholics
2. Vegetarians who also avoid dairy and eggs
3. People with malabsorption conditions
4. Older people with urinary incontinence and hearing loss
5. People with tinnitus and related disorders
6. People with psychiatric disorders
Recommended Daily Intakes:
1. Men: 2.4 mcg
2. Women: 2.4 mcg
3. Pregnancy: 2.6 mcg
4. Lactation: 2.8 mcg
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 also promotes wound healing.Vitamin C is a very commonly pronounced vitamin world wide. From kids to veterans, this vitamin is very essential as it protects your bones, teeth and gums. The ultimate medicine for curing scurvy and also resists any infection to grow in your body. Without its support collagen cannot be synthesized in the body.
Vitamin C - Ascorbic Acid
Vitamin C is an antioxidant vitamin that protects cells from oxidative damage. Vitamin C is necessary for the production of collagen (for wound healing), hormones and neurotransmitters; it may have a role in fighting infection.
Solubility: Water
Functionality:
Helps heal wounds, scar tissue and fractures, Essential for healthy bones, teeth and gums, Builds resistance to infection, Prevents scurvy, Gives strength to blood vessels, Aids in absorption of iron, Is essential for the synthesis of collagen
Rich Sources:
Citrus Fruits, Tomatoes, Melons, Berries, Green & Red Peppers, Broccoli
Deficiency Disease: Scurvy
Overdose Disease: Refer to Vitamin C megadosage
Deficiency Symptoms:
Prolonged healing of wounds, Easy bruising, Frequent infections, Prolonged colds, Scurvy: weak muscles, fatigue, loss of teeth, bleeding gums, depression, bleeding beneath the skin, Swollen or painful joints, Nosebleeds, Anemia: tired, paleness
Deficiency Occurs in:
1. Smokers
2. Women with Preeclampsia, who have lower blood levels
3. People with kidney failure
Recommended Daily Intakes:
1. Age over 55: Intake of specific vitamins may decrease as you age
2. Pregnancy: Do not take doses greater than RDA. Megadoses during pregnancy may result in deficiency symptoms after birth.
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 three times per week is enough to produce the body's requirement of vitamin D. This vitamin promotes the body's absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.Vitamin D is very important for children. The common disease seen in kids suffering from malnutrition is Rickets, which is actually caused by the deficit of Vitamin D. Bones cannot grow in a normal way if there is a lack of this vitamin. Direct sunlight is a natural source of vitamins apart from spinach and vegetables. In adults, Osteoporosis is caused due to lack of Vitamin D.
Vitamin D - Cholecalciferol, sunshine vitamin
Vitamin D is necessary for the reproduction of new skin cells. It is one of only three vitamins that are absorbed by the skin (the other two are vitamins A and E). It plays a key role in ensuring the absorption of calcium from the intestines.
Solubility: Fat
Functionality:
Required for bone and teeth formation, Improves absorption and utilization of Phosphorous and Calcium, Maintains stable nervous system
Rich Sources:
Egg Yolk, Fatty Fish, Milk; Also made in Skin when exposed to Sunlight
Deficiency Disease: Rickets and Osteomalacia
Overdose Disease: Hypervitaminosis D
Deficiency Symptoms:
Symptoms include bone pain and tenderness and Muscle Weakness. In children, Rickets may occur, in which bones lose calcium and become soft and curved. Without proper intake, there is an increased risk of Osteoporosis, Arthritis, and Cancer.
Deficiency Occurs in:
1. More common in strict vegetarians
2. Dark-skinned people
3. Alcoholics
4. People with liver or kidney disease
5. People with hyperparathyroidism
6. Also common in men with advanced prostate cancer
Recommended Daily Intakes:
1. Men: 200 IU
1. (over 50) 400 IU
2. (over 70) 600 IU
2. Women: 200 IU
1. (over 50) 400 IU
2. (over 70) 600 IU
3. Pregnancy: 200 IU
4. Lactation: 200 IU
Vitamin E is an antioxidant also known as tocopherol. It plays a role in the formation of red blood cells and helps the body use vitamin K.Vitamin E is a wound treating vitamin. It is very mush essential to prevent sterility and to break up blood clots. Damage of cells due to aging can be protected to supplement of this vitamin.
Vitamin E - Alpha-tocopherol
Vitamin E is an antioxidant vitamin that prevents cell damage that may lead to cancer. By inhibiting the oxidation of LDL cholesterol, vitamin E may reduce the risk of heart disease. It belongs to the family of drugs called tocopherols.
Solubility: Fat
Functionality:
Retards cellular aging because of oxygen, Alleviates fatigue by supplying oxygen, Prevents and dissolves blood clots, Helps in preventing sterility, Aids in bringing nourishment to cells
Rich Sources:
Vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans
Deficiency Disease:
Deficiency is very rare; mild hemolytic anemia in newborn infants
Overdose Disease: N/A
Deficiency Symptoms:
Symptoms include in Infants irritability, Fluid Retention and Anemia. Adult symptoms may include Lethargy, Loss of balance and Anemia. There may be increased risk of Heart Disease, Cancer, and Premature Aging with marginal deficiencies.
Deficiency Occurs in:
1.
People with a genetic defect in a vitamin E transfer protein called thrombotic thrombocytopenic purpura (TTP)
2. Women with Preeclampsia
3. Very old people with type 2 diabetes
Recommended Daily Intakes:
1. Men: 10 mg alpha TE (15 IU)
2. Women: 8 mg alpha TE (12 IU)
3. Pregnancy: 10 mg alpha TE (15 IU)
4. Lactation: 12 mg alpha TE (18 IU)
Vitamin K is not listed among the essential vitamins, but without it blood would not stick together (coagulate). Some studies suggest that it helps promote strong bones in the elderly.
Vitamin K - Phytonadione
Vitamin K is necessary for proper bone growth and blood coagulation. It accomplishes this by helping the body transport calcium.
Solubility: Fat
Functionality:
Vitamin K is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly. Vitamin K plays an important role in the intestines and aids in converting glucose into glycogen for storage in the liver, promoting healthy liver function.
Rich Sources:
Green Leafy Vegetables, Beef Liver and Cheese. It is also found in asparagus, coffee, bacon and green tea. Vitamin K is also made by the bacteria that line the gastrointestinal tract.
Deficiency Disease:
Bleeding Diathesis, Delayed clotting & Hemorrhaging, Cholestatic Constipation, Patients may show signs of bruising easily and have nosebleeds.
Overdose Disease: Brain Damage and Impaired Liver Function
Deficiency Symptoms:
Symptoms include prolonged clotting time, easy bleeding, and bruising. This deficiency is rare in adults and normally limited to those with liver or food absorption disorders. However, it may occur in premature babies.
Deficiency Occurs in:
1. People with certain Malabsorption diseases
2. Hospitalized patients who had poor food intake and were receiving antibiotics
3. Sometimes develop in breast-fed infants
Recommended Daily Intakes:
1. Men: 80 mcg
2. Women: 65 mcg
3. Pregnancy: 65 mcg
4. Lactation: 65 mcg
Riboflavin (B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.Vitamin B2 and Folic Acid help in the formation of red blood cells.
Vitamin B-2 - Riboflavin
Vitamin B2 is a vitamin that helps the body process amino acids and fats; activate vitamin B6 and folic acid, and helps convert carbohydrates to adenosine tri-phosphate.
Solubility: Water
Functionality:
Aids in formation of red blood cells and antibodies, Essential for carbohydrate, protein, and fat metabolism, Promotes general health, Necessary for the maintenance of good skin, nails, hair and good vision, Maintains cells respiration
Rich Sources:
Dairy Products, Green Leafy Vegetables, Whole & Enriched Grains, Beef, Lamb, Eggs
Deficiency Disease:
Ariboflavinosis, Painful tongue and fissures to the corners of the mouth, chapped lips
Overdose Disease: N/A
Deficiency Symptoms:
Symptoms include red, swollen, cracked mouth and tongue; fatigue; depression; anemia; and greasy, scaly skin. The formation of cataracts may be a result of this vitamin deficiency.
Deficiency Occurs in:
1. Alcoholics
2. People with cataracts or sickle cell anemia
3. People with chronic fatigue syndrome
Recommended Daily Intakes:
1. Men: 1.3 mg
2. Women: 1.1 mg
3. Pregnancy: 1.4 mg
4. Lactation: 1.6 mg
Thiamine (B1) helps the body cells change carbohydrates into energy. It is also essential for heart function and healthy nerve cells.Vitamin B1 is an energy building vitamin which helps you to digest carbohydrates. It also keeps your heart and muscles stable.
Vitamin B-1 - Thiamine
Assists in production of blood formation, carbohydrate metabolism, and affects energy levels in the body.
Solubility: Water
Functionality:
Carbohydrate metabolism appetite regulation, important in nervous system and growth
Rich Sources:
Baked Potato, Beef kidney/liver, Brewer's yeast, Flour; rye and whole grain, Garbanzo beans (chickpeas), Dried Ham, Kidney beans, Dried Navy beans, Dried Orange juice, Oranges, Oysters, Peanuts, Peas, Raisins, Rice, brown and raw, Wheat germ, Whole-grain products.
Deficiency Disease: Beriberi
Overdose Disease: N/A
Deficiency Symptoms:
Symptoms include fatigue, depression, decreased mental functioning, muscle cramps, nausea, heart enlargement, and eventually beriberi. Alcoholics are at increased risk of a deficiency.
Deficiency Occurs in:
1. Most commonly found in alcoholics
2. People with Malabsorption conditions
3. Those eating a very poor diet
4. Also common in children with congenital heart disease
5. People with chronic fatigue syndrome
6. Individuals undergoing regular kidney dialysis
Recommended Daily Intakes
1. Men : 1.2 mg
2. Women: 1.1 mg
3. Pregnancy: 1.4 mg
4. Lactation: 1.5 mg
Vitamin B-3 - Niacin
Solubility: Water
Functionality:
Helps Metabolize Sugar, Fat and Protein, Reduces High Blood Pressure, Improves Circulation, Reduces Cholesterol Level, Increases Energy, Helps Maintain Healthy, Digestive System
Rich Sources:
Meat, Fish, Whole & Enriched Grains, Beans, Nuts & Peas
Deficiency Disease: Pellagra
Overdose Disease: N/A
Deficiency Symptoms:
Symptoms include Dermatitis on the Hands and Face, Weakness, Loss of Appetite, Sore Mouth, Diarrhea, Anxiety, Depression, and Dementia.
Deficiency Occurs in:
1. Alcoholics
2. People with cataracts or sickle cell anemia
3. People with chronic fatigue syndrome
Recommended Daily Intakes:
1. Men: 16 mg
2. Women: 14 mg
3. Pregnancy: 18 mg
4. Lactation: 17 mg
Vitamin B-5 - Pantothenic Acid
Solubility: Water
Functionality:
Aids in the utilization of vitamins, Helps in cell building, Aids in, development of the central nervous system, Fights infections, Participates in release of energy from carbohydrates
Rich Sources:
Most plant & animal foods especially lean meats, whole grains, legumes
Deficiency Disease: Paresthesia
Overdose Disease: N/A
Deficiency Symptoms:
Symptoms include Excessive Fatigue, Sleep Disturbances, Loss of Appetite, Nausea or Dermatitis. However, These Symptoms are Rare and if they occur, they may indicate other B -Vitamin Deficiencies.
Deficiency Occurs in:
1. People with alcoholism but are generally believed to be rare.
Recommended Daily Intakes:
1. Men: 5 mg
2. Women: 5 mg
3. Pregnancy: 5 mg
4. Lactation: 5 mg
Vitamin B-9 - ((Folic Acid) Folate, Pteroyiglutamic Acid) Folacin
Solubility: Water
Functionality:
This vitamin is very important to the growth and reproduction of all body cells, including red blood cells.
Rich Sources:
Green leafy vegetables, Dried beans, Poultry, Fortified cereals, Oranges, Nuts
Deficiency Disease:
Deficiency during pregnancy is associated with birth defects, such as neural tube defects
Overdose Disease: N/A
Deficiency Symptoms:
Symptoms include Anemia, Mood disorders and gastrointestinal disorders. Neural tube defects may occur when a deficiency occurs during pregnancy.
Deficiency Occurs in:
1. Alcoholics
2. People with Malabsorption disorders or liver disease
3. Women taking the birth control pill
4. People with kidney failure have an increased risk of folic acid deficiency
Recommended Daily Intakes:
1. Men: 400 mg
2. Women: 400 mg
3. Pregnancy: 600 mg
4. Lactation: 500 mg
Vitamin P (Bioflavonoids, Phytochemicals)
A water-soluble vitamin, found as a crystalline substance especially in citrus juices that functions as a bioflavonoid in promoting capillary resistance to hemorrhaging.
Solubility : Water
Functionality :
It enhances the use of vitamin C by improving absorption and protecting it from oxidation. Promotes blood vessel health, including improving capillary strength, Prevents accumulation of atherosclerotic plaque, May prevent hemorrhoids, miscarriages, capillary fragility, nosebleed, retinal bleeding in people with diabetes and hypertension
Rich Sources :
Great sources of this vitamin are found in the edible pulp of fruits, green pepper, broccoli, and red wine.
Deficiency Disease : If a diet contains enough fruit and vegetables, bioflavonoids should not be deficient, but deficiency would show up as bruising.
Overdose Disease : Over dosages of bioflavonoids may cause diarrhea.
Deficiency Symptoms : No reports exist of this deficiency.
Deficiency Occurs in : Deficiencies have not been reported
Recommended Daily Intakes : There are no daily recommended allowances for this vitamin.
Vitamin H - Biotin
Biotin is a B-complex vitamin which is important in the catalysis of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and to metabolize leucine.
Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
Solubility: Water
Functionality:
Promotes healthy, Aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid
Rich Sources:
Egg Yolk, Meat, Dairy Products, Dark Green Vegetables; Also made by Microorganisms inside Intestinal Tract
Deficiency Disease:
Hair loss in both children and adults, Dry skin, Seborrheic dermatitis, Fungal infections
Overdose Disease: N/A
Deficiency Symptoms:
Symptoms are incredibly rare. However, if such a deficiency occurs, symptoms may include hair loss, dermatitis, anemia, and muscle pain, loss of appetite, lethargy, depression, hallucinations, and lowered immunity.
Deficiency Occurs in:
1. Alcoholics
2. People with inflammatory bowel disease
3. Someone eats large quantities of raw egg whites
4. Long-term antibiotic use
5. Long-term use of anti-seizure medications
6. People with diseases of the stomach
Recommended Daily Intakes:
1. Men: 30 mcg
2. Women: 30 mcg
3. Pregnancy: 30 mcg
4. Lactation: 35 mcg
Food Sources
FAT-SOLUBLE VITAMINS
Vitamin A:
* Eggs
* Meat
* Milk
* Cheese
* Cream
* Liver
* Kidney
* Cod
* Halibut fish oil
Vitamin D:
* Cheese
* Butter
* Margarine
* Cream
* Fortified milk
* Fish
* Oysters
* Cereals
Vitamin E:
* Wheat germ
* Corn
* Nuts
* Seeds
* Olives
* Spinach and other green leafy vegetables
* Asparagus
* Vegetable oils and products made from vegetable oils, such as margarine
Vitamin K:
* Cabbage
* Cauliflower
* Spinach
* Soybeans
* Cereals
WATER-SOLUBLE VITAMINS
Folate:
* Green, leafy vegetables
* Fortified foods
Niacin (B3):
* Dairy products
* Poultry
* Fish
* Lean meats
* Nuts
* Eggs
* Legumes
* Enriched breads and cereals
Pantothenic acid and biotin
* Eggs
* Fish
* Dairy products
* Whole-grain cereals
* Legumes
* Yeast
* Broccoli and other vegetables in the cabbage family
* White and sweet potatoes
* Lean beef
Thiamine (B1):
* Fortified breads, cereals, and pasta
* Whole grains
* Lean meats
* Fish
* Dried beans
* Peas
* Soybeans
* Dairy products
* Fruits and vegetables
Vitamin B12:
* Meat
* Eggs
* Poultry
* Shellfish
* Milk and milk products
Vitamin C (ascorbic acid)
* Citrus fruits and juices
* Strawberries
* Tomatoes
* Broccoli
* Turnip and other greens
* Sweet and white potatoes
* Cantaloupe
Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.
Niacin is a B vitamin that helps maintain healthy skin and nerves. It is also has cholesterol-lowering effects.
Folate works with vitamin B12 to help form red blood cells. It is necessary 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 is also plays a role in the production of hormones and cholesterol.
Vitamin Facts
1. A lot of the vitamins in fruits and vegetables are lost between the farm and your plate. The longer the foods are stored before you eat them, the more nutrients are lost. Heat, light, and exposure to air all reduce the amount of vitamins, especially Vitamin C, thiamin, and folic acid.
2. About 25% of US households do not have balanced meals to meet the requirements that the body needs in digesting enough nutrients to sustain the body's health and fuel factors.
3. Research has shown that almost all varieties of disease can be produced by the deficiency of vitamins, minerals, amino acids, and other nutrients. Vitamins are vital for your skin. The most important factor of nutritional deficiencies is the intense processing and refining of foods like cereals and sugar.
4. The human body uses food to manufacture all its building blocks as well as to provide fuel. To do this, it performs several thousand different chemical reactions. Each reaction is controlled by "enzymes" and "coenzymes". Some of the coenzymes contain vitamins which the body cannot make by itself and which must be obtained from outside the body.
Stress management tips
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Gurucharanam saranam
Stress management tips
Do light exercise daily to cheer up
Stop your work for sometime and think about a different thing. This will
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15 years ago