Madeeha Syed

Unlock the secrets of Vitamin E for health and wellness. Meri Sehat provides insights into the benefits and uses of Vitamin E.

Unlocking The Secrets Of Vitamin E

This article or video has been vetted and verified by Meri Sehat’s specialists. It contains citations and research from validated sources.

Online Consultation

Ismail Munir

To Meat Or Not To Meat?

Introduction

Research over the years has shown that a strict vegetarian diet excluding all animal fats can lead to vitamin B12 deficiency. Thus, increasing the risk of developing anemia. Newer research also suggests that a more lenient diet puts people at risk of developing <a href="https://www.merisehat.pk/disease/anemia">anemia </a>and heart disease.

There are various reasons behind people giving up eating meat and animal products (milk, cheese, and eggs). However, doing so might increase their risk of anemia, which is a potentially serious condition in which the body does not make enough red blood cells. For vegetarians, vitamin B12 deficiency anemia is typically caused because of eliminating meat from their diet. Similarly, for vegans, giving up all animal products including dairy, eggs, and even honey increases the risk of developing anemia.&nbsp; 
&nbsp;

Understanding Ways To Diversify Iron Sources In Vegetarian And Vegan Diets

A lack of vitamin B12 in your diet can cause pernicious anemia. The body needs vitamin B12 from foods such as meat, poultry, fish and eggs to make red blood cells. Pernicious anemia is a rare type of anemia in which the body is unable to absorb vitamin B12. The vitamin is only available in meat and animal products. While vegetarians who eat dairy and eggs are getting enough vitamin B12 through these sources, vegans must find other ways to include it in their diets, for example, through vitamin B12 supplements. 
&nbsp;

Vitamin B12 deficiency can boost the levels of homocysteine in the blood, a common amino acid that is associated with a higher risk of heart disease. Studies also suggest that the level of this amino acid can over time cause blockages in arteries and lead to heart disease or stroke. Vitamin B12, unlike B vitamins, is not found in any plant derived foods and fortified cereals. However, many types of meat and fish are abundant in vitamin B12. Thus, making it difficult for people following a strict vegetarian diet to get the necessary amount of vitamin B12. The answer is to eat a well-balanced diet and get the needed B12 from other sources, such as vitamin B12 supplementation, to prevent anemia.&nbsp; 
&nbsp;

Look for foods fortified with vitamin B12. Read the nutrition label on packaged foods. Some examples of processed foods that contain vitamin B12 are:&nbsp;

<ul>
	<li>Fortified rice&nbsp;</li>
	<li>Soy milk&nbsp;</li>
	<li>Grain products and cereal&nbsp;</li>
	<li>Meat substitutes</li>
	<li>Dietary supplements containing B complex&nbsp;</li>
	<li>Nutritional yeast&nbsp; 
	&nbsp;</li>
</ul>

Whether you are on a vegan or vegetarian diet, you need to create a healthy and balanced diet that includes enough vitamin B12 to prevent anemia. While fortified cereals are a good choice because of their good bioavailability, meaning it doesn&rsquo;t need to break down before the body absorbs them, vegetarians should consume the following foods on a regular basis:&nbsp;

<ul>
	<li>8 ounces (oz) of yogurt contains about 1.1 mcg of vitamin B12</li>
	<li>1 cup of low-fat milk can provide 1.2 mcg of vitamin B12</li>
	<li>1 oz of Swiss cheese can contain 0.95 mcg of vitamin B12</li>
	<li>1 large egg contains 0.6 mcg of vitamin B12</li>
</ul>

Nutritional yeast is also popular among vegetarians because of its rich, cheesy, and nutty flavor. The yeast can either be added to cooked meals or sprinkled on foods and snacks.

<div>
Since vegans avoid all animal-derived products, they may rely on vitamin B12 fortified breakfast cereals and nutritional yeast, as an alternative source of vitamin B12. For example, fortified non-dairy milk, meat substitutes, breakfast cereals, nutritional yeast, and vegan spreads. However, it is essential to read the labels of the foods as some may not be fortified in vitamin B12.&nbsp;

For those who are deficient in vitamin B12, supplemental vitamins in the form of capsules may be required.&nbsp; 
&nbsp;
</div>

<h4>"All that meat is great for your anemia. But can it also be affecting the heart rate? Get your reading with our <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a>!" </h4>

If you decide on taking a dietary supplement, there are some ground rules. A healthy body does not readily absorb all the vitamin B12 in a supplement. Food supplements should never be used as a substitute for a balanced diet and healthy lifestyle. Therefore, it is essential that you talk to your doctor or nutritionist to know the amount of vitamin B12 supplement that is right for you.&nbsp; 
&nbsp;

Key Points

<ul>
	<li>Vegetarians and vegans need to take steps to make sure that they are including an adequate amount of vitamin B12 in their diet. Not maintaining proper levels of vitamin B12 increases the risk of developing anemia.</li>
	<li>Similarly, since there are no plant-derived foods that contain vitamin B12, it is essential to look into alternative sources, for example, fortified foods and vitamin B12 supplements.</li>
	<li>Speak with a healthcare provider for advice on how much you need to take and where to find sources of vitamin B12.</li>
</ul>

[1] Pawlak, R., Parrott, S.J., Raj, S., Cullum-Dugan, D. and Lucus, D., 2013. How prevalent is vitamin B12 deficiency among vegetarians? Nutrition reviews, 71(2), pp.110-117.

[2] Walsh, S., Appleby, P., Baron, L., Dallas-Chapman, G., Davis, B. and Harris, W., 2001. What every vegan should know about vitamin B12. Birmingham: Vegan Society.

[3] Watanabe, F., Yabuta, Y., Bito, T. and Teng, F., 2014. Vitamin B12-containing plant food sources for vegetarians. Nutrients, 6(5), pp.1861-1873.

Staff Writer

Humza Khizer

Popping The Right Pills: Prenatal Vitamins

As you know, a healthy pregnancy starts with a healthy diet. It&#39;s easy to focus on what you&#39;re eating, but it&#39;s also important to think about the <a href="https://www.merisehat.pk/article/a-guide-to-essential-vitamins-and-micronutrients-and-should-you-be-taking-them">nutrients </a>in your food and how they affect your body<a href="#accordion">[1]</a>. That&#39;s where prenatal vitamins come in! These supplements contain important vitamins and minerals that help you avoid certain complications and give your baby a head start in life.&nbsp;

With so many options out there, it can be hard to know which one is best for you and your baby. This guide will elaborate on what makes a good prenatal vitamin, so you can make the right choices. 
&nbsp;

Understanding The Importance Of Prenatal Vitamins

Prenatal vitamins are a supplement used by pregnant women in order to ensure they get the recommended daily allowance of nutrients. These vitamins may also be referred to as &quot;prenatal supplements.&quot;

They are usually taken as a single dose but it&rsquo;s also okay to divide them into smaller doses throughout the day as long as you take them according to the directions on your prenatal vitamin package.&nbsp;

The recommended daily allowance (RDA) is an estimate of how much nutrition you need each day based on what&#39;s recommended for maintaining good health. The amount varies depending on factors like your age, gender, and activity level &mdash; the RDA is higher if you&#39;re pregnant or breastfeeding because during those periods your body needs more nutrition than usual. Prenatal vitamins help fill in any gaps that might exist between what you consume through food alone and what your body actually needs. 
&nbsp;

Prenatal vitamins are important for you and your baby in several ways, including:&nbsp;

Preventing Birth Defects: Prenatal vitamins help prevent neural tube defects, like spina bifida, by building your baby&#39;s brain and spinal cord during pregnancy.

Reducing The Risk Of Preeclampsia: Prenatal vitamins can also reduce your risk of preeclampsia, a pregnancy-related complication that causes high blood pressure and organ damage to mom and baby alike.

Lowering Your Chances Of Premature Birth Or Low-Birth-Weight Baby: Prenatal vitamins help keep the baby&rsquo;s organs healthy so they can grow inside your belly properly &mdash; making it less likely that you&rsquo;ll go into labor too early or have a low-birth-weight baby (less than 5 pounds)<a href="#accordion">[2]</a>. 
&nbsp;

To choose the right prenatal, look for one that has all the essential vitamins and minerals. Your doctor or midwife will recommend a brand they like, but you can also read reviews online to see what other women are saying about them.

&nbsp;

Keep in mind that there are 2 types of prenatal vitamins:&nbsp;

<ol>
	<li>Standard</li>
	<li>Chewable (or coated).&nbsp;</li>
</ol>

&nbsp;

If you don&#39;t like taking pills, go with a chewable option. If your doctor recommends one type over another given your condition, it&rsquo;s best to follow their advice<a href="#accordion">[3]</a>.

&nbsp;

<ul>
	<li>
	<h5>Vitamin D</h5>
	</li>
</ul>

Vitamin D is a fat-soluble vitamin that plays an important role in bone health and immune function.&nbsp;

There are 2 types of vitamin D &ndash; vitamin D2 (also called ergocalciferol) and vitamin D3 (also called cholecalciferol). Vitamin D2 is synthesized by plants, while the more bioactive form, vitamin D3, can only be obtained from animal sources like fish or fortified foods.

Its deficiency has been linked to an increased risk of conditions, like osteoporosis, heart disease, and cancer. So, pregnant women need to get enough vitamin D. You should aim for 600 IU daily during pregnancy or any other time when you&#39;re not breastfeeding.

You can get vitamin D through food sources such as salmon and cheese. If you don&#39;t eat these foods often enough, then consider taking a supplement with at least 400 IU per day.

&nbsp;

<ul>
	<li>
	<h5>Vitamin C</h5>
	</li>
</ul>

Ideally, the first prenatal vitamin you should be taking is a high-quality multivitamin. Most prenatal vitamins contain additional iron and folic acid. Choose one with 0% sugar and minimal ingredients as this will reduce the chance of diarrhea.

Vitamin C helps your body absorb iron from other foods, but it does not contain any iron itself. The recommended dose for adults is about 90 mg daily, however, you may need more if you are pregnant or breastfeeding because vitamin C helps with skin health and morning sickness (both common issues in pregnancy).

&nbsp;

<ul>
	<li>
	<h5>Folic Acid</h5>
	</li>
</ul>

Folic acid plays an important role in pregnancy as it helps prevent neural tube defects (NTDs). NTDs are serious birth defects that can lead to lifelong disabilities. They occur during the first month of pregnancy when a baby&#39;s spinal cord and brain are developing.&nbsp;

Folic acid works with other nutrients to help form red blood cells, which carry oxygen throughout your body. And since you need adequate red blood cell levels for your growing baby, you need folic acid, too!

Leafy green vegetables, like kale and spinach, are rich in folic acid. Beans and legumes are other great sources of this nutrient; just one cup of cooked lentils contains 35 micrograms (mcg) of folate! Whole grains, like oatmeal, also contain some folic acid naturally; one serving has about half the recommended amount per day (400 mcg). Not only that but fortified cereals and breads provide some additional doses too at 100% Daily Value or 25% Daily Value depending on which type they claim on their packaging label(s).

However, with morning sickness and mood swings, the chances of you eating all these green veggies in the right amounts are very minimal, which is why supplements are your best bet.&nbsp; 
&nbsp;

Conclusion

In conclusion, prenatal vitamins are an easy and effective way to make sure you and your baby are getting the nutrients you need. Prenatal vitamins support a healthy pregnancy, reducing the risk of neural tube defects, preterm birth, and low birth weight. As always, be sure to talk to <a href="https://www.merisehat.pk/doctor-now">your doctor</a> before starting any new supplement routine. They will be able to help you figure out the best option for you and your developing baby! 
&nbsp;

Prenatal vitamins are the supplements recommended for pregnant women to take during their pregnancies. <ul><li>They contain a good blend of multiple nutrients in safe amounts to allow a healthy pregnancy and support your baby’s growth.</li><li>Prenatal vitamins support a healthy pregnancy, reducing the risk of neural tube defects, preterm birth, and low birth weight.&nbsp;</li><li>Be sure to talk to your doctor before starting any new supplement routine.</li></ul>

[1] Prenatal vitamins: Why they matter, how to choose. Mayo Clinic.

[2] Home. Kansas City ObGyn – Gynecology &amp; Obstetric Care in Overland Park, KS.

[3] Pogored. How to choose the best prenatal vitamin. Cleveland Clinic.

Umna Salah

The Importance Of Calcium And Vitamin D For The Elderly

As individuals age, the importance of proper nutrition becomes increasingly crucial for maintaining optimal health and well-being. Two key nutrients that play a significant role in elderly health are calcium and <a href="https://merisehat.pk/disease/vitamin-d">vitamin D</a>. Let&rsquo;s delve into the vital functions of calcium and vitamin D in the body, discuss their specific benefits for the elderly and explore practical strategies to ensure adequate intake of these nutrients. 
&nbsp;

Importance of Calcium and Vitamin D

Calcium: The Building Block Of Strong Bones &ndash; Calcium is a mineral that is essential for maintaining bone health and density. It serves as the primary building block for bones and teeth, providing structural support and strength. Adequate calcium intake is particularly crucial for the elderly, as bone mass tends to decline with age, leading to an increased risk of <a href="https://merisehat.pk/disease/osteoporosis-80">osteoporosis </a>and fractures.

&nbsp;

Key Functions Of Calcium In The Elderly &ndash; The significance of calcium for the elderly extends beyond bone health. Here are some key functions of calcium:

<ol>
	<li style="list-style-type:decimal">Muscle Function &ndash; Calcium plays a vital role in muscle contraction and relaxation, including the heart muscles. Adequate calcium levels support optimal muscle function and help prevent age-related muscle weakness.</li>
	<li style="list-style-type:decimal">Blood Clotting &ndash; Calcium is involved in the blood clotting process, ensuring that wounds heal properly and preventing excessive bleeding.</li>
	<li style="list-style-type:decimal">Nerve Transmission &ndash; Calcium ions are necessary for transmitting nerve impulses throughout the body, enabling proper communication between the brain and other organs. 
	&nbsp;</li>
</ol>

Vitamin D: The Sunshine Vitamin &ndash; Vitamin D is unique among vitamins because the body can produce it in response to sunlight exposure. It also plays a crucial role in the absorption and utilization of calcium. For the elderly, who may spend less time outdoors and have reduced skin synthesis of vitamin D, maintaining adequate levels becomes particularly important. 
&nbsp;

Benefits Of Vitamin D For The Elderly &ndash; Vitamin D offers several benefits for the elderly population:

<ol>
	<li style="list-style-type:decimal">Calcium Absorption &ndash; Vitamin D facilitates the absorption of calcium from the digestive system into the bloodstream, ensuring that the body can utilize calcium effectively.</li>
	<li style="list-style-type:decimal">Bone Health &ndash; Vitamin D works in conjunction with calcium to promote strong and healthy bones, reducing the risk of fractures and osteoporosis.</li>
	<li style="list-style-type:decimal">Muscle Strength &ndash; Vitamin D deficiency has been linked to muscle weakness and an increased risk of falls in the elderly. Sufficient vitamin D levels support muscle strength and balance, reducing the likelihood of falls and related injuries.</li>
	<li style="list-style-type:decimal">Immune Function &ndash; Emerging research suggests that vitamin D plays a role in immune system regulation, potentially contributing to a lower risk of infections and autoimmune disorders in the elderly. 
	&nbsp;</li>
</ol>

Ensuring Adequate Calcium And Vitamin D Intake &ndash; To meet the calcium and vitamin D needs of the elderly, consider the following strategies:

<ol>
	<li style="list-style-type:decimal">Dietary Sources &ndash; Calcium-rich foods include dairy products (milk, yogurt, cheese), leafy greens (kale, broccoli), fortified plant-based milk alternatives and fish with edible bones (sardines, canned salmon). Vitamin D can be obtained from fatty fish (salmon, mackerel), egg yolks, fortified dairy products and exposure to sunlight.</li>
	<li style="list-style-type:decimal">Supplements &ndash; In cases where dietary intake is insufficient, calcium and vitamin D supplements may be recommended. Consult with a healthcare professional to determine appropriate supplementation based on individual needs.</li>
	<li style="list-style-type:decimal">Sunlight Exposure &ndash; Spending time outdoors in sunlight, particularly during the midday hours, allows the body to produce vitamin D naturally. However, caution should be exercised to avoid overexposure and protect the skin from harmful UV rays. 
	&nbsp;</li>
</ol>

Considerations and Precautions

While calcium and vitamin D are crucial for elderly health, it&#39;s important to be mindful of potential interactions or contraindications with certain medications or underlying health conditions. Consulting a healthcare professional or registered dietitian is advisable to ensure appropriate nutrient intake and address any individual concerns.

The Potential And Pitfalls Of Vitamin E Oil: Benefits, Risks, And Therapeutic Insights

Overview

Vitamin E oil, with its rich antioxidant properties and potential therapeutic benefits, has captured the attention of health-conscious individuals seeking natural remedies for various skin and health issues. Yet, beneath its promising exterior lies a complex story that intertwines both healing potential and potential toxicity. In this article, we will delve into the multifaceted world of Vitamin E oil, exploring its therapeutic range, possible benefits, and crucial considerations regarding its safety and usage. 
&nbsp;

Understanding Vitamin E

Vitamin E is a fat-soluble antioxidant known for its ability to neutralize free radicals, which can cause cellular damage. This antioxidant action makes Vitamin E a potential ally against aging, inflammation, and oxidative stress, the culprits behind many health issues. 
&nbsp;

<h5>The Therapeutic Benefits Of Vitamin E Oil</h5>

<ol>
	<li>Skin Health: Vitamin E oil is a staple in skincare routines, renowned for its moisturizing properties and potential to promote healing. It&#39;s often used to address dryness, scars, and skin irritations.</li>
	<li>Anti-Aging: Its antioxidant properties can help protect skin from environmental stressors, potentially reducing the appearance of fine lines and wrinkles.</li>
	<li>Wound Healing: Vitamin E&#39;s ability to accelerate cell regeneration makes it a candidate for promoting wound healing, including minor burns and cuts.</li>
	<li>Hair Health: Applied to hair, Vitamin E oil may contribute to hydration, shine, and overall hair health.</li>
	<li>Immune System Support: Vitamin E&#39;s role in immune function is believed to contribute to the body&#39;s defense against infections and illnesses. 
	&nbsp;</li>
</ol>

<h5>Navigating The Safety Spectrum: Balancing Potential Benefits And Risks</h5>

While Vitamin E oil presents a range of potential therapeutic benefits, it&#39;s essential to acknowledge the risks and limitations:

<ol>
	<li>Possible Toxicity: Vitamin E is a fat-soluble vitamin, meaning it can accumulate in the body over time. Excessive intake, especially through supplements, may lead to adverse effects, including gastrointestinal issues, increased bleeding risk, and interactions with blood-thinning medications.</li>
	<li>Allergic Reactions: Some individuals may be sensitive to Vitamin E oil, experiencing skin irritation, redness, or itching upon application.</li>
	<li>Acne Breakouts: In certain cases, using Vitamin E oil on the face can exacerbate <a href="https://merisehat.pk/disease/acne">acne</a>, especially for individuals with oily or acne-prone skin.</li>
	<li>Conflicting Studies: The scientific consensus on Vitamin E&#39;s effectiveness for certain health claims, like preventing heart disease or cancer, remains debated and inconsistent.</li>
	<li>Natural Vs. Synthetic: Natural Vitamin E (d-alpha-tocopherol) and synthetic Vitamin E (dl-alpha-tocopherol) have differing bioavailabilities. Natural forms are generally better absorbed and utilized by the body. 
	&nbsp;</li>
</ol>

<h5>Navigating Safe Usage And Therapeutic Range</h5>

To harness Vitamin E oil&#39;s potential while avoiding risks:

<ol>
	<li>Moderation: Focus on obtaining Vitamin E through a balanced diet rich in nuts, seeds, leafy greens, and whole grains. Excessive supplementation should be avoided.</li>
	<li>Patch Testing: Before applying Vitamin E oil to the skin, conduct a patch test to assess your skin&#39;s reaction and prevent adverse reactions.</li>
	<li>Quality Matters: When using Vitamin E oil, opt for high-quality, reputable brands to ensure you&#39;re getting the most benefit from the product.</li>
	<li>Consult A&nbsp;Professional: If you&#39;re considering Vitamin E supplementation, consult a healthcare professional to determine whether it&#39;s necessary and safe for your individual health profile.</li>
	<li>Diet Diversity: A well-rounded diet provides a broad spectrum of nutrients, including antioxidants, which collectively contribute to overall health and wellness. 
	&nbsp;</li>
</ol>

Bottom Line

Vitamin E oil holds great potential as a natural remedy, particularly for skin health and antioxidant support. However, its benefits should be approached with caution, considering potential toxicity and individual sensitivities. Striking a balance between informed usage and excessive supplementation is essential to harness Vitamin E oil&#39;s therapeutic properties effectively. By integrating Vitamin E-rich foods into your diet and practicing responsible application, you can tap into the potential of this antioxidant while avoiding unnecessary risks. Remember, balance and informed decisions are the keys to unlocking Vitamin E&#39;s true healing potential.

This article or video has been recorded by a subject / domain specialists with a proven track record of excellence in their area. 

What You Need To Know Before Having Milk

Were you also a baby once? If yes, then chances are milk was the first thing you ever had. As we grow up, the importance of that daily glass of milk is drilled into us. Which begs the question what really is milk? Why is this one liquid so precious to us?

Milk is a nutrient-rich liquid produced by mammals such as cows, sheep and goats. None of us have been able to escape the barrage of information about how essential milk is to our existence. But is it all it&rsquo;s made out to be? Let&rsquo;s see the pros and cons:

&nbsp;

pros and cons

<ul>
	<li>Packed with all kinds of nutrients, vitamins, fats and even antioxidants</li>
	<li>Great source of protein</li>
	<li>Essential for bone and teeth health. Women can especially benefit a lot from consuming milk as they are prone to <a href="https://www.merisehat.pk/disease/osteoporosis-80">osteoporosis</a> 
	&nbsp;</li>
</ul>

<ul>
	<li>Some people can&rsquo;t digest lactose, a major component of milk. This can lead to bloating, diarrhea and a wide array of problems</li>
	<li>Some people are allergic to the protein present in cow milk</li>
	<li>Whole milk contains fats and cholesterol that are not safe for children with family history of heart disease 
	&nbsp;</li>
</ul>

Locally, whether we put it into the tea we drink 3-4 times a day (sometimes more!) or the various delicacies (kheer),&nbsp;we consume milk in enormous quantities. So, what are the options available to us? The main choice is between these two:&nbsp; 
&nbsp;

<ul dir="ltr">
	<li>
	<h5 dir="ltr">Fresh Milk</h5>
	</li>
</ul>

The milk man carrying steel containers full of milk on either side of his motorcycle and the huge trough at the milk shop are familiar sights. Most of our population prefers this based on the assumption that it does not contain chemicals and you get what you see. It&rsquo;s also what most of us can afford. But is it safe?&nbsp;

Milk that comes straight from the dairy farm to your home can be found to contain bacteria, such as E. coli and Salmonella. There is no strict check and balance when it comes to this option. We don&rsquo;t know what the animal was fed, what kind of cloth was used to filter it, whether the container it comes in was clean, what about the person who handled it? If you happen to walk past an open container of milk, you might see flies buzzing about, which begs the question: how hygienic is that? Another worst-kept secret is the fact that sometimes water is mixed into this milk, and sometimes even detergent is added to increase froth! All this can lead to myriads of health issues and stunted growth in children.

&nbsp;

<ul dir="ltr">
	<li>
	<h5 dir="ltr">Pre-packaged Or Milk In A Tetra-pack</h5>
	</li>
</ul>

A quick google search will tell you that Pakistan ranks second on the list of countries with contaminated milk. What is to be done then? Several brands of pre-packaged or tetra-pack milk are now available locally. Most of these are affordable for the general population.&nbsp;

Tetra-packs are sterile packaging containing milk that undergoes pasteurisation or UHT treatments which removes all impurities. The milk is heated and cooled to kill the bacteria and this is done following strict guidelines. So, what you eventually end up consuming has the least possibility of causing disease and infection.&nbsp;&nbsp;

Recently, the Punjab Food Authority (PFA) tested 16 different brands that are available locally and found that only six of them were safe to consume. These were Olper&rsquo;s, Nestle, Milk Pak, Day Fresh, Good Milk, and Nurpur Original.&nbsp;

We also have a bunch of brands that give us the option of hormone free milk such as Safe Milk, Prema Milk, PakMilk, Anhaar and Day Fresh.

<div>&nbsp;</div>

Lactose Intolerant

If you are, the good news is you have options.&nbsp;

Lactose is the main culprit (protein) that your body can&rsquo;t process. So, lactose free milk essentially contains the molecule already broken down into smaller bits. This way your milk won&rsquo;t end up wreaking the havoc that you might usually experience.&nbsp;

Lactose-free milk is as nutritious as regular milk and might be sweeter as well. Locally, we have brands such as Day Fresh that give us this option. Some other options are your plant and nut-based milk such as almond, coconut, cashew, soy and oat milk. These are as nutrient packed but have low quantities of protein. Now you can go ahead and enjoy your daily smoothie without having to pay for it heavily.&nbsp;

Dr. Safia Mehmood

Vitamin C: Lemonade For Skin

Vitamin C is one of the most powerful antioxidants, which means it helps fight free radicals that cause damage to your skin. It does this by protecting cells from oxidative stress and boosting collagen production. It is a nutrient found in many of the <a href="https://merisehat.pk/article/Health">foods we eat</a>. Vitamin C can also help reduce inflammation and improve discoloration on your skin. 
&nbsp;

Benefits of Vitamin C

Vitamin C is known to stimulate collagen production in your skin, thereby helping you look younger and more radiant. It reduces discolouration on your skin by increasing the amount of tyrosinase (an enzyme).

This ingredient has been shown to be effective in reducing the appearance of acne scars, hyperpigmentation, fine lines and wrinkles. In fact, studies show that it may even have better results than hydroquinone.&nbsp;

As we age, our skin cells are exposed to a lot of free radicals. Free radicals can cause damage to the skin cells. Some antioxidants can help protect against these free radicals, but Vitamin C is the most powerful antioxidant that you can use in your skincare routine.

Antioxidants can also reduce inflammation on your skin and improve discolouration issues like hyperpigmentation. Vitamin C serums are easy and inexpensive to find online or at a local health food store, so give it a try.&nbsp; 
&nbsp;

<h5>Collagen Production</h5>

Collagen is a protein that makes up the connective tissue in the body. It contributes to your skin&rsquo;s elasticity as the skin&rsquo;s elasticity decreases with age. Collagen also helps to keep the skin smooth and wrinkle free.

The main role of collagen is to provide structure and support for cells, blood vessels, tendons, ligaments, organs and bones within your body. Vitamin C can stimulate collagen production in your skin thus helping you look younger and more radiant 
&nbsp;

<h5>Vitamin C, Naturally</h5>

The best natural sources of Vitamin C include citrus fruits, berries and guava fruit. Citrus fruits are an excellent source as they&rsquo;re high in Vitamin C. You can also find it in red and green peppers, brussels sprouts, cauliflower and cabbage. Kale is another great choice for this nutrient! 
&nbsp;

Natural Sources

If you&rsquo;re looking for some Vitamin C in your skincare routine, look no further than citrus fruits. Citrus fruits like lemon and oranges are rich in this essential antioxidant that helps repair skin damage caused by free radicals. Not only do these fruits contain high levels of Vitamin C, but they also contain other antioxidants like Vitamin A and Vitamin E which can double the power of the fruit&rsquo;s skincare benefits.

Berries like strawberries, blueberries, blackberries all contain a vast amount of Vitamin C. They are great for keeping your skin healthy and youthful looking.

Guava fruit is known to be the richest source of Vitamin C in the world.

Did you know that red and green peppers are also rich in Vitamin C? This is great news because they&rsquo;re a superfood. Peppers are rich in vitamin A, E and C, as well as antioxidants which help to protect the body from free radicals. They also contain fibre which helps digestion and keeps you full for longer. If you want to make your own healthy salad dressing (or just add some flavour to your food), try adding a little bit of pepper juice for some extra kick.

Red and green bell peppers have around 15 times more beta carotene than oranges. Beta carotene is converted into Vitamin A by the body which helps keep our vision sharp, reduces inflammation and supports immune function among other things.&nbsp; 
&nbsp;

<h5>Incorporating Vitamin C Into Your Diet</h5>

If you&rsquo;re looking for more ways to get Vitamin C into your diet, try adding some of these vegetables to your plate. Brussels sprouts, cauliflower, cabbage, kale and mustard greens are all great sources of Vitamin C. You can also sneak spinach into a smoothie or green juice without anyone noticing.

You may be wondering how much Vitamin C you should get per day. The recommended daily allowance (RDA) is 75 milligrams for men and 90 milligrams for women that are 19-years-old or older; pregnant women should get 80 milligrams per day, while breastfeeding women should consume 95 milligrams each day. 
&nbsp;

<h5>Vitamin C Face Mask At Home</h5>

Vitamin C is great for making face masks because it can brighten dull skin by reducing inflammation caused by UV rays or stress. It helps fade dark spots from acne scars or blemishes on your body as well as lightening age spots on your hands or face. If you want to make a mask at home with fresh lemons or oranges, simply squeeze out all of their juice into a bowl (be sure to wash them thoroughly first) and then add one teaspoon of honey per tablespoonful of citrus juice until it becomes a thick paste that won&rsquo;t drip off easily when applied onto skin but still spreads easily over any area where redness appears after washing up with soap and water before bedtime each night. 
&nbsp;

<h5>How To Use Vitamin C On Skin</h5>

There are several ways to use Vitamin C on your skin. The most common way involves applying a serum or cream with Vitamin C to the skin after cleansing, toning and moisturising. The best times to apply this treatment are in the morning and evening before bedtime.

Vitamin C serums can be applied as they are or mixed together with other ingredients like hyaluronic acid and even your moisturiser. Such combinations will help your skin get more benefits from the Vitamin C treatments you use.&nbsp; 
&nbsp;

When using these serums, it is important that you avoid putting them in sensitive areas of your face such as around your eyes, lips and eyebrows because these areas tend to be very delicate and sensitive to products applied there. If you do happen make an accidental mistake while applying it somewhere else then wash off immediately before any damage occurs.

It is also crucial to use a sunscreen while you are incorporating Vitamin C into your routine. 
&nbsp;

<h5>Do You Even Need Vitamin C?</h5>

We all love jumping on trending bandwagons. However, when it comes to healthcare, not every bandwagon is made to suit us. While there may be thousands of people who are going to benefit from Vitamin C, you may not be the ideal candidate. It is important to know your skin and its needs before subjecting it to anything. Your dullness in the skin could be due to lack of hydration and not Vitamin C. The more external factors, including products, you subject your skin to, the more it will need. This means that Vitamin C can also do worse to your skin than good. It can cause irritation, photosensitivity etc. Some people may even experience a burning sensation. 
&nbsp;

At the end of the day, it&rsquo;s all about what works for you. If you&rsquo;re looking to get more out of your skincare routine, Vitamin C may be the answer. But if you have sensitive skin or are prone to breakouts, it may not be worth the risk. If you want to try out this antioxidant vitamin but aren&rsquo;t sure where to start from, we recommend starting with a serum rather than an entire line of products containing Vitamin C &mdash; your skin will only be able to handle so much at once.&nbsp;

In the quest for luscious, radiant hair, people often turn to an array of hair products and treatments. However, one key ingredient that tends to fly under the radar is <a href="https://merisehat.pk/article/the-potential-and-pitfalls-of-vitamin-e-oil-benefits-risks-and-therapeutic-insights">vitamin E</a>. This powerhouse nutrient, renowned for its antioxidant properties, plays a vital role in maintaining the health and vitality of your hair. From promoting growth to preventing damage, vitamin E offers a multitude of benefits that contribute to a head of hair that shines with health and vigor. 
&nbsp;

Benefits of Vitamin E

<h5>Understanding Vitamin E</h5>

Vitamin E is a fat-soluble antioxidant that comes in various forms, including tocopherols and tocotrienols. It&#39;s naturally found in certain foods, such as nuts, seeds, spinach, and avocados. As an antioxidant, vitamin E works to neutralize harmful free radicals that can damage cells, including those in the hair follicles. This oxidative stress can lead to hair thinning, breakage, and overall deterioration. 
&nbsp;

<h5>Promoting Hair Growth</h5>

One of the most significant benefits of vitamin E for hair is its potential to stimulate growth. A healthy scalp is essential for promoting hair growth, and vitamin E contributes to this by improving blood circulation. Proper blood flow ensures that hair follicles receive the necessary nutrients and oxygen to support their growth phase.

Moreover, vitamin E&#39;s antioxidant properties can protect hair follicles from damage caused by oxidative stress. This protection helps maintain the health of existing hair, preventing premature hair loss and promoting the growth of new, stronger strands. 
&nbsp;

<h5>Preventing Hair Loss</h5>

Hair loss can be distressing, and vitamin E may offer a solution to this concern. By enhancing blood circulation to the scalp, vitamin E ensures that hair follicles remain well-nourished. Additionally, its antioxidant properties help to reduce inflammation in the scalp, which can contribute to hair loss in conditions such as alopecia areata.

Furthermore, vitamin E&#39;s ability to prevent oxidative stress-related damage also safeguards the structural integrity of hair follicles. This helps prevent breakage and thinning, leading to a fuller head of hair. 
&nbsp;

<h5>Nourishing And Conditioning</h5>

Vitamin E is an excellent natural conditioner for hair. It helps to lock in moisture and prevent dryness, which can make hair appear dull and lifeless. By maintaining proper hydration levels in the hair shaft, vitamin E contributes to a smoother texture and increased manageability.

It&#39;s also worth noting that vitamin E oil can be applied directly to the scalp and hair. Massaging vitamin E oil into the scalp can help improve blood circulation and provide a moisturizing boost to both the hair and the skin. 
&nbsp;

<h5>Repairing And Preventing Damage</h5>

The environment, styling tools, and chemical treatments can all take a toll on your hair, leading to damage and brittleness. Vitamin E&#39;s antioxidant properties play a crucial role in protecting hair from these harmful effects. It forms a protective barrier that shields hair from free radicals, UV radiation, and pollutants, all of which can weaken the hair&#39;s structure and cause breakage.

Vitamin E&#39;s ability to repair and prevent damage extends to split ends as well. Regular use of vitamin E-infused hair products or supplements can help seal split ends, leading to healthier-looking hair. 
&nbsp;

There are various ways to harness the benefits of vitamin E for your hair:

<ol>
	<li>Diet: Consume foods rich in vitamin E, such as nuts, seeds, leafy greens, avocados, and vegetable oils.</li>
	<li>Supplements: Vitamin E supplements can provide an additional boost of this nutrient, but it&#39;s important to consult with a healthcare professional before adding supplements to your routine.</li>
	<li>Topical Treatments: Look for hair products that contain vitamin E or vitamin E oil. You can also create your own hair masks by mixing vitamin E oil with other natural ingredients like yogurt or honey.</li>
	<li>Massage: Gently massage vitamin E oil into your scalp to enhance blood circulation and nourish hair follicles.</li>
	<li>Balanced Hair Care: Combine vitamin E with a holistic hair care routine that includes gentle cleansing, proper conditioning, and protection from heat and environmental stressors. 
	&nbsp;</li>
</ol>

Vitamin E is a true asset in the pursuit of healthy, vibrant hair. From promoting growth and preventing hair loss to nourishing, conditioning, and repairing damage, this antioxidant-rich nutrient offers a comprehensive range of benefits. Whether through dietary choices, supplements, or topical treatments, incorporating vitamin E into your hair care routine can contribute to locks that radiate with vitality and resilience. Remember, consistency is key, and a holistic approach to hair care will yield the best results.