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Vitamins
Vitamin ek chote compound hote hain, Lekin sharir ki kai saare process ko chalane ke liye inki jaroorat padti hain. Hamara sharir Vitamin ko khud nahi bana sakta hain, isliye yeh hame bhojan ke jariye hi prapt hote hain. Hamare sharir ko 13 alag-alag vitamins ki jaroorat hoti hain, Jinme se A, B complex, C, D, E aur K bahut jyada important hain. Jab koi Vitamin aap sahi matra  mein nahi lete hain, Tab  sharir mein iski kami ho jati hain, Jisse kai tarah ki health problems ho jati hain.


Vitamin A 

Vasa (Fat) mein ghulansheel Vitamin A khas taur par Retinoids aur Carotenoids, 2 roopo mein paya jata hain. Sabziyo ka rang jitna gahra hoga, Usme Cartoenoid ki matra utni hi jyada hogi. Anek Carotene mein se Beta-Carotene, Alpha-Carotene  aur Beta-xanthophyll sabse important hain. 

Vitamin A kya kaam karta hain :- 

Aankho ki roshini banaye rakhta hain. Yeh healthy skin, teeth, bones, soft Tissues aur mucous membrane, Fertility aur stanpaan ke liye bhi jaroori hain.

Kisme paya jata hain :- Iske source Palak, Gajar, Kaddu, Broccoli, Gahri Hari Pattedaar sabziya, Ande, Maans, Doodh, Paneer, Cream, Macchli jaise animal products mein bharpoor matra mein paya jata hain. 

Iski kami se kya nuksaan hote hain :- "Ratondhi" Baccho mein Vitamin A ki kami ke karan, Pachan marg aur swaasn marg  ke upari  bhaag  mein infection ka khatra.  


Vitamin B Complex

Isme shamil hain Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid) , Vitamin B6 (pyridoxine), Vitamin B7 (Biotin), Vitamin B9 (Folic Acid) aur Vitamin B12 (cobalamin). Harek ki special structure aur specific task hote  hain.

Kya kaam karta hain :- B1 aur B2 muscles, tantrikaon aur heart ki karyapranali ke liye bahut hi jaroori hain. B3 tantrika aur pachan tantra ko control karne mein help karta hain. B6 immune system ko majboot karta hain aur protein ko todne mein  madad karta  hain. B9 breast cancer ko rokne  mein  madad karta hain. B12 cervical cancer ke khatre ko kam karta  hain.

Kya hain iske sources :- Saaboot anaaz, Palak, Phallian, Ankoorit Anaaz, Ande ka peela bhaag, Dairy products, Dry fruits, Non-Veg aadi Vitamin B complex ke acche source hain.

Kami se kya nuksaan hote  hain :- Anemia, thakaan, bhookh  na lagna, Depression aadi paida  hote  hain. Muscles pain, Baalo ka jhadna aur eczema aadi rog bhi ho jate hain.

 


Vitamin C

Yeh ek Anti-Oxidants hain. Vitamin C sharir mein ikattha nahi hota.



Kaam :- Yeh body  ke  cells  ko ek saath  rakhta hain aur  khoon nalikaaon ki deewar  ko majboot  banata  hain. Daant aur  masoodho ko healthy  rakhta hain. Immune system  ko majboot banata hain.

Source  :- Broccoli,  Ankoorit  anaaz, gobhi, khatte  phal, palak, strawberry, tamatar aadi.

Kami se nuksaan :- Iski kami se Anemia ho jata hain. Masoodhe kamjor aur  daant dheele  ho jate  hain. Iski kami se  skin  par wrinkles pad jate hain.



Vitamin D 

Yeh akela aisa vitamin  hain  jo hame dhoop se free  mein milta hain, phir bhi India mein 49% shahri aur 20% gramino mein iski kami hain.


Kaam kya karta hain :- Yeh sharir mein calcium ke level ko control karta hain, jo tantrika  tantra  ki karyapranali aur  haddiyo ki majbooti  ke  liye  jaroori  hain. Yeh sharir  ki rog-pratirodhak  kshamta  badhaata hain.

Source :- Vitamin D  ka sabse best source  suraj ki kirane hain. Jab hamare  sharir  ko khuli tavcha suraj  ki ultra violet rays ke  contact mein  aati hain yeh kirane  tavcha  mein  avshoshit  hokar  vitamin  D  ka production karti hain. Iske alawa yeh doodh, Ande, Chicken, Macchli aadi  bhi Vitamin D ke  acche  source maane  jate hain.

Kami se nuksaan :- Muscles ki kamjori, Jodo mein dard, Morning Sickness, Sharirik  kamjori.

Vitamin E  aur  K ke bahi bahut fayde hote hain.



 Facts & statics :- 

Osteoporosis se  peedit  50% mahilaon mein Vitamin D  ki kami payi jati hain. 

Ek research ke mutabik duniya bhar  ke  ek teehaai bacche  Vitamin A ki kami se joojh rahe  hain. 

Jinke  khoon mein  Vitamin C ka level  jyada  hota hain, Unme  stroke  hone ki  aashanka  42% tak kam ho jati hain. 

Vitamin K-2 Sahi matra mein sewan karne se Diabetes  ka khatra 20% tak kam ho  jata  hain. 

• Vitamin B6 sabse  stable  Vitamin mana  jata hain. 

•  Hafte mein 3 din 15 minutes dhoop mein baithne se sharir  apne aap body ke  liye jaroori Vitamin D  ka  nirmaan  kar leta hain. 



Vitamins  ki 2 catagories  :- 

Fat mein ghulansheel Vitamin body ke fat tissues  mein jama hote hain. 4 Vitamins Fat mein ghulansheel hote hain A, D, E aur K. Paani mein ghulansheel vitamins ko sharir seedhe  istemal kar leta hain. Faltu  ke  vitamin  peshab  ke jariye sharir se  bahar  nikal jate  hain. Vitamin B12 paani mein ghulansheel  iklauta Vitamin hain, Jo liver mein  kai  saalo tak  store rah sakta hain. 



Kitne kargar hain supplements :-

Aapko har roj kitne  vitamin ki  jaroorat  hoti  hain, yeh aapki umar  aur  gender  par  depend karta hain. Dusre  tatv jaise pregnancy aur  aapki  health  bhi isme important role  ada  karte  hain. Daily  balanced  diet le. Osteoporosis  se  peedit logo mein Calcium aur Vitamin D khas karke D3 aur Bisphosphonates ko Supplement ke roop mein lene ki salah di jati hain. Vitamin K bhi haddiyo ki majbooti badhaata hain, Isliye  kai  logo  ko  yeh  vitamin  bhi supplement ke roop mein diya  jata hain. Vasa mein ghulansheel  Vitamins A, D,  E aur K ko saavdhaani se le, Kyonki yeh Fat tissues mein jama ho jate hain, aapke  sharir mein  ikkatha hote rahte hain aur haanikarak  prabhaav paida karte  hain. 
 



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