Vitamins – The Elixir of Life


We all know that vitamins are important to our metabolic functions but many of us might not be aware of the irreplaceable role they play in our health and wellness. These vitamins, without which our body cannot continue its normal course of function  are termed as essential vitamins.
This article touches on the essential vitamins that are required for a healthy functioning body, the health benefits caused by each of them and the sources from which those vitamins could be got.
Vitamin A:


Health Benefit: 1.

Promotes healthy eyes & good eye sight

  1. General body growth & development
  2. Helps gain healthy teeth & skin
  3. Aids in mucous membrane development which in turn helps increase immunity

Source: Found in abundance in carrots. Also found in other foods like sweet potato, water melon, musk melon, turnip, winter squash & spinach. The absorption of vitamin A happens readily in an accelerated manner if the carrot is raw or semi-cooked.
Vitamin B: (B1, B2, B3, B6, B9 & B12)

Health Benefit:

  1. Vitamin B1 (Thiamin) aids to maintain proper nerve transmissions throughout the body
  2. Vitamin B2 (Riboflavin) & vitamin B3 (Niacin) help in energy production by breaking down proteins, carbs and fat in the food3.

Vitamin B3 (Niacin) helps maintain the nervous system

  1. Improves immune function
  2. Aids in absorption of iron by the body
    Source: Found in huge amounts in potatoes, chilli peppers, lentils, beans, yeast, molasses and meat. A bowl of whole grain cereal can supply the required B complex vitamins that are required for the day.

Vitamin B1 (Thiamin) is heavily found in sunflower seeds. It is also found in black beans, lentils and yellowfin tuna.

The best source of Vitamin B2 (Riboflavin) is the liver of cattle (sheep, goat or cow). The second best source is cow’s milk. Two large glasses of cow’s milk can take care of the B2 requirement for the day.
Vitamin B3 (Niacin) is found mainly in turkey breast, chicken breast and tuna. One more reason, to munch on that chicken and grab another tuna sandwich.
Vitamin C:


Health Benefit:

  1. Boosts immune system
  2. Strengthens blood vessels
  3. Gives elasticity to skin and avoids formation of wrinkles
  4. Acts as an anti-oxidant in the body
  5. Aids in absorption of iron by the body
  6. Maintain the connective tissues in the cartilage and tendons

Source: Vitamin C is found in abundance in citrus fruits like oranges, lemons etc. It is also found in broccoli. A small bowl of broccoli or an orange should take care of the vitamin C requirement for the day.
Vitamin D:


Health Benefit:

  1. Aids in Calcium absorption by the bones
  2. Plays an important role in proper functioning of muscles

Source: Vitamin D is found in small quantities in milk and sea food, but, it is found in traces and we cannot meet the daily requirement for the body from these foods. However, the good news is that our skin has the ability to produce vitamin D by itself provided we expose it to the sun.
Hence, this vitamin is also known as the ‘Sunshine Vitamin’. Exposure to early morning sun rays is the best way to allow our body to produce vitamin D while still not getting burnt by the sun.
Vitamin E:


Health Benefit:

  1. Plays a key role in repairing worn out or damaged tissues in the body
  2. Acts as an anti-oxidant
  3. Helps regulate the flow of blood throughout the body
  4. Boosts immune system

Source: A handful of almonds a day should be enough to take care of the vitamin E requirements of the day. Vitamin E is also found in olives, spinach and papaya fruit.
In addition to these, sunflower seeds contain vitamin E in large quantities. It can also be found in ripe tomatoes.
Vitamin K:


Health Benefit:

  1. Aids in the clotting of blood after injury

Source: Kale is rich in vitamin K. It is also present in spinach, Brussels sprouts, lettuce and broccoli. For best results it is advisable to consume these either raw or semi-cooked rather than fully cooking them.
People who are not used to a whole food habit, resort to vitamin supplements to meet the daily requirement of these essential vitamins. While it is not harmful to take vitamin supplements, it is essential that we do not overdose on any of the vitamins as consuming over and above the requirement has a lot of ill effects on the body metabolism.
Care needs to be exercised while calculating the amount of supplements that are to be consumed. It is safer to consult a certified nutritionist/physician before consuming supplements.


Vitamin C


Lypo-Spheric Vitamin C , 0.2 fl oz. – 30 Packets | 1,000 mg Vitamin C

  • Utilizes a revolutionary method of enhanced Vitamin C delivery – Liposomal Encapsulation Technology – designed to help your body absorb more Vitamin C.
  • Perfect Vitamin C support to help maintain a healthy immune system. Can assist with muscle repair for those with active lifestyles.
  • Vitamin C is a powerful antioxidant that can help protect cells from the damage caused by harmful freeradicals.
  • Vitamin C supports collagen production for healthier, firmer skin.
  • Vegan, Non GMO. Formula contains NO: Gluten, Dairy, Sugar, or Hexane. Zone/Paleo Diet Friendly




Looking for something to give mom for Mother’s Day, then you can check out this book Living a Healthy Life Style as You Age  on


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Living a Healthy Life

How to Maintain a Healthy Lifestyle as You Age

Are you trying to figure out how to live a healthy lifestyle?

Are you worried about your health as you start to age?

Are you looking to make sustainable and healthy changes in your life?

This this book is for you!

You’ll learn how to take care of your skin, the importance of stress management and how to utilize it, the importance of sleep and how to achieve it, the importance of exercise and how to implement it, and so much more. You’ll even get a look and understanding about supplements that can help you with everything from wrinkles Living a healthy life isn’t easy, especially if you don’t know what you’re doing. Of course, that’s where this book comes in. you’ll learn how to live a healthy life, especially as you age. This book will cover everything from learning how to listen to your body when it’s trying to warn you that something isn’t right in your health all the way to sustainable habits that you can integrate into your life so that you stay healthy throughout your life, to boosting your immune system. This book will teach you everything you need to know to start implementing a healthier lifestyle for a happier, healthier you.


Ways to Maintaining a Healthy Lifestyle at Work

Sometimes, maintaining a healthy lifestyle at work can be challenging, especially if you are sitting at a desk for most of the day. Thankfully, there are a few easy ways to help keep you on track with your healthy lifestyle even during the work day. With just a few simple changes, you will be well on your way to an effective and healthy work-life balance.

Get Enough Sleep

This is much more important than people realize. Getting enough sleep sets the tone for your entire day. Try to get between 7 to 8 hours of sleep each night. This allows you to recharge your body and settle your mind. To get more restful sleep, start your bedtime routine at least an hour before you want to go to bed. Dim lights, turn off the tv, put your cellphone down, wash your face, and brush your teeth.

Try reading a book instead of scrolling through your phone before you settle down to sleep. The blue light on your cellphone actually diminishes the naturally occurring melatonin in your brain, making it harder to fall asleep. By reading a book, you allow that melatonin to generate thus helping you have a deeper and more restful sleep.
Keep Healthy Snacks on Hand

When you aalmonds-1768792_640re at work, maintaining a healthy diet can be difficult. Keep some healthy snacks handy like nuts, peanut butter, whole wheat bread, fruits, and veggies. This way, when the 3 pm hunger pangs strike, you will have healthy options to reach for instead of the lunchroom chips or cookies.

Sticking to your diet at work can also help you maintain a healthier diet overall. If you are consistent with what you eat at work and at home, you are more likely to see the positive results of your healthy diet.

Keep a Fitness Regime

15054051072_3a00854cda_zStaying fit and healthy is a good way to make sure you perform your best at work. If you can, try to start your day by going to the gym. By getting up early and kicking your day off with activity, you wake up your body and your mind and feel more alert all day. You also tend to be more productive at work when you keep a morning fitness routine.

If you aren’t a morning person, going to the gym after work or during your lunch hour are both good options. By taking this time for yourself, you allow your mind to relax and getting your body moving mid-day or after sitting all day can mean significantly positive results for your health.

Work Environment

woman-690036_640Make the space you work at work for you. You should take steps to make your work environment as comfortable as possible for you. If your desk chair has been causing back pain, ask building maintenance if they can find you a new one. If you are staring at your computer all day, consider getting up once an hour to look out a window to allow your eyes to rest.

Add personal details to your work environment that make you happy. Whether that’s headphones to let you listen to music or a little plant to add some greenery. Making your workspace yours can have an incredibly positive impact on your work day.

Build Relationships with Peers

workplace-1245776_640If you have positive relationships with your coworkers, going to work will be more enjoyable. By taking time to build relationships with your peers, not only can you strengthen work relationships, you can also build personal connections. Building personal connections with people both in and out of your age group at work can help make the work day pass quicker and make it a more positive experience.

When you start building these relationships, you create a community at work for yourself. This tends to make teams more productive, allow them to work better, and make the work produced of higher quality.

With these tips, you are well on your way to maintaining a healthy lifestyle at work.