Ayu Tips

Ayu Tips Here you can find Ayurvedic articles here.

My mission is to share Ayurvedic medical knowledge with people of any fields from all over the world who can share and learn this toughest course of Ayurvedic medicine in a much easier and interesting way.


😍Best Natural Cough Remedies😍

1. Honey

Honey is a time-honored remedy for a sore throat. It can also relieve coughs more effectively than over-the-counter medicines that contain dextromethorphan (DM), a cough suppressant. You can create your own remedy at home by mixing up to 2 teaspoons of honey with herbal tea or warm water and lemon. The honey does the soothing, while the lemon juice can help with congestion. You can also simply eat the honey by the spoonful or spread it on bread for a snack.

2. Probiotics

Probiotics are microorganisms that can provide a host of health benefits. While they don’t relieve a cough directly, they do help to balance your gastrointestinal flora. Gastrointestinal flora are the bacteria that live in your intestines. This balance can support immune system function throughout the body. Fortified milk is a great source of Lactobacillus. You should be cautious, however, as dairy may make phlegm thicker.

3. Bromelain

You don’t usually think of pineapple as a cough remedy, but that’s probably because you’ve never heard of bromelain. There’s evidence to suggest that bromelain — an enzyme found only in the stem and fruit of pineapples — can help suppress coughs as well as loosen the mucus in your throat.

4. Peppermint

Menthol in peppermint soothes the throat and acts as a decongestant, helping to break down mucus. You can benefit by drinking peppermint tea or by inhaling peppermint vapors from a steam bath. To make a steam bath, add 3 or 4 drops of peppermint oil for every 150 milliliters of hot water. Drape a towel over your head, and take deep breaths directly above the water.

5. Marshmallow

Marshmallow is made from Althaea officinalis, a perennial that flowers in summer. The leaves and roots of the herb have been used since ancient times to treat sore throats and suppress coughs. The marshmallow herb contains mucilage, which coats the throat and soothes irritation. Today, you can get marshmallow root as tea or in capsule form. Marshmallow root is not recommended for children.

6. Thyme

Thyme is used by some for respiratory illnesses. The leaves contain compounds called flavonoids that relax the throat muscles involved in coughing and lessen inflammation. You can make thyme tea at home using 2 teaspoons of crushed thyme leaves and 1 cup of boiling water. Cover the cup, steep for 10 minutes, and strain.

7. Salt and water gargle

Salt and water gargle can help soothe a scratchy throat that causes you to cough. Mixing 1/4 to 1/2 teaspoon of salt with 8 ounces of warm water can help to relieve irritation. Note that children under age 6 aren’t especially good at gargling. It’s best to try other remedies for this age group.


Kidney stones in the urinary tract are formed in several ways. Calcium can combine with chemicals, such as oxalate or phosphorous, in the urine. This can happen if these substances become so concentrated that they solidify. Kidney stones can also be caused by a buildup of uric acid. Uric acid buildup is caused by the metabolism of protein.

# What to eat and drink

1. Drink plenty of fluid

Fluids, especially water, help to dilute the chemicals that form stones. Try to drink at least 12 glasses of water a day.

2. Up your citrus intake

Citrus fruit, and their juice, can help reduce or block the formation of stones due to naturally occurring citrate. Good sources of citrus include lemons, oranges, and grapefruit.

3. Eat lots of calcium and vitamin D

If your calcium intake is low, oxalate levels may rise. And make sure to include foods high in vitamin D each day. Vitamin D helps the body absorb more calcium.

Good sources of calcium :-
• milk
• yogurt
• cottage cheese and other types of cheeses
• legumes
• calcium-set tofu
• dark green vegetables
• seeds
• blackstrap molasses

Vitamin D is found in :-
• fatty fishes such as salmon
• egg yolks
• cheese

# Food and drinks to avoid on a kidney stone

1. Limit salt

High sodium levels in the body, can promote calcium buildup in urine. Fast food can be high in sodium. Some vegetable juices also high in sodium.

2. Lower your animal protein intake

Many sources of protein such as,
• red meat
• pork
• chicken
• poultry
• fish
• eggs
increase the amount of uric acid you produce.

3. Eat oxalates wisely

Foods high in this chemical may increase formation of kidney stones. Foods high in oxalate include:
• chocolate
• beets
• nuts
• tea
• rhubarb
• spinach
• swiss chard
• sweet potatoes

4. Don’t drink colas

Cola is high in phosphate, another chemical which can promote the formation of kidney stones.

5. Reduce or eliminate added sugar intake

Added sucrose and added fructose may increase your risk of kidney stones. Keep an eye on the amount of sugar you eat, in processed foods, such as cake, in fruit, in soft drinks, and in juices.

6. Alcohol

avoid eating or drinking anything which dehydrates you, such as alcohol.


Hypothyroidism is a condition in which the body doesn’t make enough thyroid hormones. Symptoms of hypothyroidism are,
• tiredness
• hair loss
• weight gain
• feeling cold
• feeling down

Foods alone won’t cure hypothyroidism. However, a combination of the right nutrients and medication can help restore thyroid function and minimize your symptoms.

“Important nutrients”

1. Iodine

Iodine is an essential mineral that’s needed to make thyroid hormones. Thus, people with iodine deficiency might be at risk of hypothyroidism. If you have an iodine deficiency, consider adding iodized table salt to your meals or eating more iodine-rich foods like,
• seaweed
• fish
• dairy
• eggs

2. Selenium

Selenium helps “activate” thyroid hormones. Adding selenium-rich foods to your diet is a great way to boost your selenium levels. This includes,
• Brazil nuts
• tuna
• sardines
• eggs
• legumes

3. Zinc

Zinc helps the body “activate” thyroid hormones. If you have hypothyroidism, you should aim to eat more zinc-rich foods like,
• oysters
• other shellfish
• beef
• chicken


“Foods to eat”

There are plenty of food options for people with hypothyroidism, including:

1. eggs
whole eggs are best, as much of their iodine and selenium are found in the yolk, while the whites are full of protein.

2. meat
all meats, including lamb, beef, and chicken.

3. fish
all seafood, including salmon, tuna, halibut and shrimp.

4. vegetables
all vegetables — cruciferous vegetables are fine to eat in moderate amounts, especially when cooked.

5. fruits
all other fruits, including berries, bananas and oranges.

6. gluten-free grains and seeds
rice, buckwheat, quinoa, chia seeds and flax seeds.

7. dairy
all dairy products, including milk, cheese and yogurt.

8. beverages
water and other non-caffeinated beverages

People with hypothyroidism should eat a diet based around vegetables, fruits, and lean meats. They are low in calories and very filling, which may help prevent weight gain.


“Harmful nutrients”

1. Goitrogens

Goitrogens are compounds that may interfere with the normal function of the thyroid gland.

“Foods to avoid”

• soy-based foods:
tofu, tempeh, edamame beans, soy milk, etc.

• cruciferous vegetables:
broccoli, kale, spinach, cabbage, etc.

• certain fruits:
peaches, pears, and strawberries

• beverages:
coffee, green tea, and alcohol
these beverages may irritate your thyroid gland.

• nuts and seeds:
millet, pine nuts, peanuts, etc.

• highly processed foods:
hot dogs, cakes, cookies, etc.

• supplements:
Adequate intakes of selenium and iodine are essential for thyroid health, but getting too much of either may cause harm. Only supplement with selenium and iodine if your healthcare provider has instructed you to do so.

😍Breast cancer😍Breast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the m...

😍Breast cancer😍

Breast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the United States. Breast cancer can occur in both men and women, but it's far more common in women.


• A breast lump or thickening that feels different from the surrounding tissue
• Change in the size, shape or appearance of a breast
• Changes to the skin over the breast, such as dimpling
• A newly inverted ni**le
• Peeling, scaling, crusting or flaking of the pigmented area of skin surrounding the ni**le (ar**la) or breast skin
• Redness or pitting of the skin over your breast, like the skin of an orange

🙂When to see a doctor🙂

If you find a lump or other change in your breast — even if a recent mammogram was normal — make an appointment with your doctor for prompt evaluation.

🙂Risk factors🙂

• Being female.
Women are much more likely than men are to develop breast cancer.

• Increasing age.
Your risk of breast cancer increases as you age.

• A personal history of breast conditions.
If you've had a breast biopsy that found lobular carcinoma in situ (LCIS) or atypical hyperplasia of the breast, you have an increased risk of breast cancer.

• A personal history of breast cancer.
If you've had breast cancer in one breast, you have an increased risk of developing cancer in the other breast.

• A family history of breast cancer.
If your mother, sister or daughter was diagnosed with breast cancer, particularly at a young age, your risk of breast cancer is increased. Still, the majority of people diagnosed with breast cancer have no family history of the disease.

• Inherited genes that increase cancer risk.
Certain gene mutations that increase the risk of breast cancer can be passed from parents to children. The most well-known gene mutations are referred to as BRCA1 and BRCA2. These genes can greatly increase your risk of breast cancer and other cancers, but they don't make cancer inevitable.

• Radiation exposure.
If you received radiation treatments to your chest as a child or young adult, your risk of breast cancer is increased.

• Obesity.
Being obese increases your risk of breast cancer.

• Beginning your period at a younger age.
Beginning your period before age 12 increases your risk of breast cancer.

• Beginning menopause at an older age.
If you began menopause at an older age, you're more likely to develop breast cancer.

• Having your first child at an older age.
Women who give birth to their first child after age 30 may have an increased risk of breast cancer.

• Having never been pregnant.
Women who have never been pregnant have a greater risk of breast cancer than do women who have had one or more pregnancies.

• Postmenopausal hormone therapy.
Women who take hormone therapy medications that combine estrogen and progesterone to treat the signs and symptoms of menopause have an increased risk of breast cancer. The risk of breast cancer decreases when women stop taking these medications.

• Drinking alcohol.
Drinking alcohol increases the risk of breast cancer.


• Ask your doctor about breast cancer screening.

• Become familiar with your breasts through breast self-exam for breast awareness.

• Drink alcohol in moderation, if at all.
Limit the amount of alcohol you drink to no more than one drink a day, if you choose to drink.

• Exercise most days of the week.

• Limit postmenopausal hormone therapy.

• Maintain a healthy weight.

• Choose a healthy diet.

❤️ Please refer to the following article for knowing about the best herbs for cancers.


😍Health Benefits of Avocado😍1. Avocado Is Incredibly NutritiousAvocado is a green, pear-shaped fruit often called an “al...

😍Health Benefits of Avocado😍

1. Avocado Is Incredibly Nutritious

Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients like vitamin K and folate.

2. Contain More Potassium Than Bananas

Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Loaded With Heart-Healthy Monounsaturated Fatty Acids

Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Loaded With Fiber

Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.

5. Lower Cholesterol and Triglyceride Levels

Some studies showed that avocados can,
Reduce total cholesterol levels significantly.
Reduce blood triglycerides by up to 20%.
Lower LDL cholesterol by up to 22%.
Increase HDL (the good) cholesterol by up to 11%.

6. Their Fat Content May Help You Absorb Nutrients From Plant Foods

Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.

7. Loaded With Powerful Antioxidants That Can Protect Your Eyes

Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.

8. Avocado May Help Prevent Cancer

Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy.

9. Eating Avocado May Help You Lose Weight

Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They’re also high in fiber and low in carbs, which may promote weight loss.

10. Avocado Is Delicious and Easy to Incorporate in Your Diet

Avocados have a creamy, rich, fatty texture and blend well with other ingredients. Therefore, it’s easy to add this fruit to your diet. Using lemon juice may prevent cut avocados from browning quickly.

How to Treat Indigestion at Home🙂Your favorite foods can delight your taste buds. But if you eat too fast or consume too...

How to Treat Indigestion at Home

🙂Your favorite foods can delight your taste buds. But if you eat too fast or consume too much of these foods, you may experience occasional indigestion. Symptoms of indigestion can include uncomfortable abdominal fullness after eating, or you may have pain or a burning sensation in your upper stomach. Indigestion isn’t a disease, but rather a symptom of other gastrointestinal problems, such as an ulcer, gastritis, or acid reflux. 🙂

1. Peppermint tea

Peppermint has an antispasmodic effect on the body, making it a great choice for relieving stomach problems like nausea and indigestion. Drink a cup of peppermint tea after meals to quickly soothe your stomach or keep a few pieces of peppermint in your pocket and suck on the candy after eating.

2. Chamomile tea

Chamomile tea is known to help induce sleep and calm anxiety. This herb can also ease gut discomfort and relieve indigestion by reducing stomach acid in the gastrointestinal tract. Chamomile also acts as an anti-inflammatory to stop pain.

3. Apple cider vinegar

Since too little stomach acid can trigger indigestion, drink apple cider vinegar to increase your body’s production of stomach acid. Add one to two teaspoons of raw, unpasteurized apple cider vinegar to a cup of water and drink for fast relief. Or stop indigestion before it occurs by drinking the mixture 30 minutes before eating.

4. Ginger

Ginger is another natural remedy for indigestion because it can reduce stomach acid. The same way too little stomach acid causes indigestion, too much stomach acid has the same effect. Drink a cup of ginger tea as needed to soothe your stomach and get rid of indigestion. Other options include sucking on ginger candy, drinking ginger ale, or making your own ginger water. Boil one or two pieces of ginger root in four cups of water. Add flavor with lemon or honey before drinking.

5. Fennel seed

This antispasmodic herb can also remedy indigestion after a meal, as well as soothe other gastrointestinal problems like stomach cramping, nausea, and bloating. Put 1/2 teaspoon of crushed fennel seed in water and allow it to boil for 10 minutes before drinking. Drink fennel tea whenever you experience indigestion. Another option is to chew fennel seed after meals if certain foods cause indigestion.

6. Lemon water

The alkaline effect of lemon water also neutralizes stomach acid and improves digestion. Mix a tablespoon of lemon juice in hot or warm water and drink a few minutes before eating.

7. Licorice root

Licorice root can calm muscle spasms and inflammation in the gastrointestinal tract, which both can trigger indigestion. Chew licorice root for relief or add licorice root to boiling water and drink the mixture.

Early symptoms of pregnancy😍 The most common early signs and symptoms of pregnancy might include:1. Missed periodIf you'...

Early symptoms of pregnancy

😍 The most common early signs and symptoms of pregnancy might include:

1. Missed period

If you're in your childbearing years and a week or more has passed without the start of an expected menstrual cycle, you might be pregnant. However, this symptom can be misleading if you have an irregular menstrual cycle.

2. Tender, swollen breasts.

Early in pregnancy hormonal changes might make your breasts sensitive and sore. The discomfort will likely decrease after a few weeks as your body adjusts to hormonal changes.

3. Nausea with or without vomiting.

Morning sickness, which can strike at any time of the day or night, often begins one month after you become pregnant. However, some women feel nausea earlier and some never experience it. While the cause of nausea during pregnancy isn't clear, pregnancy hormones likely play a role.

4. Increased urination.

You might find yourself urinating more often than usual. The amount of blood in your body increases during pregnancy, causing your kidneys to process extra fluid that ends up in your bladder.

5. Fatigue.

Fatigue also ranks high among early symptoms of pregnancy. During early pregnancy, levels of the hormone progesterone soar — which might make you feel sleepy.

😍 Other less obvious signs and symptoms of pregnancy that you might experience during the first trimester include:

1. Moodiness.

The flood of hormones in your body in early pregnancy can make you unusually emotional and weepy. Mood swings also are common.

2. Bloating.

Hormonal changes during early pregnancy can cause you to feel bloated, similar to how you might feel at the start of a menstrual period.

3. Light spotting.

Sometimes a small amount of light spotting is one of the first signs of pregnancy. Known as implantation bleeding, it happens when the fertilized egg attaches to the lining of the uterus — about 10 to 14 days after conception. Implantation bleeding occurs around the time of a menstrual period. However, not all women have it.

4. Cramping.

Some women experience mild uterine cramping early in pregnancy.

5. Constipation.

Hormonal changes cause your digestive system to slow down, which can lead to constipation.

6. Food aversions.

When you're pregnant, you might become more sensitive to certain odors and your sense of taste might change. Like most other symptoms of pregnancy, these food preferences can be chalked up to hormonal changes.

7. Nasal congestion.

Increasing hormone levels and blood production can cause the mucous membranes in your nose to swell, dry out and bleed easily. This might cause you to have a stuffy or runny nose.

Shea butter is fat that’s extracted from the nuts of the shea tree. It’s solid at warm temperatures and has an off-white...

Shea butter is fat that’s extracted from the nuts of the shea tree. It’s solid at warm temperatures and has an off-white or ivory color. Shea trees are native to West Africa, and most shea butter still comes from that region.

😍 Benefits of shea butter for your face 😍

1. Anti-inflammatory and healing properties

Shea butter has been proven to have extensive anti-inflammatory properties. Redness and swelling on your face may be calmed by applying shea butter products.

2. Emollient properties

The rich tree-nut oils in shea butter can soak into your skin, creating a smooth and soft barrier that seals in moisture. This moisturizing effect can last several hours.

3. Anti-aging properties

Shea butter has also been reported to have anti-aging properties. If true, the exact mechanism isn’t well-known and may be related to promoting collagen production or decreasing the breakdown of collagen that’s already present.

4. It’s safe for all skin types

Shea butter is technically a tree nut product. But unlike most tree nut products, it’s very low in the proteins that can trigger allergies. In fact, there’s no medical literature documenting an allergy to topical shea butter. Shea butter doesn’t contain chemical irritants known to dry out skin, and it doesn’t clog pores. It’s appropriate for nearly any skin type.

5. It’s moisturizing

Shea butter is typically used for its moisturizing effects. These benefits are tied to shea’s fatty acid content, including linoleic, oleic, stearic, and palmitic acids. When you apply shea topically, these oils are rapidly absorbed into your skin. They act as a “refatting” agent, restoring lipids and rapidly creating moisture.

6. It won’t make your skin oily

Shea butter contains high levels of linoleic acid and oleic acid. These two acids balance each other out. That means shea butter is easy for your skin to fully absorb and won’t make your skin look oily after application.

7. It offers added sun protection

Shea butter can’t be used by itself as an effective sunscreen. But using shea butter on your skin does give you some added sun protection, so layer it over your favorite sunscreen on days you’ll be spending outside. Shea butter contains an estimated SPF of 3 to 4.

Health Benefits of PineapplePineapple (Ananas comosus) is an incredibly delicious and healthy tropical fruit. This popul...

Health Benefits of Pineapple

Pineapple (Ananas comosus) is an incredibly delicious and healthy tropical fruit. This popular fruit is packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease. Pineapple and its compounds have been linked to many health benefits, including aiding digestion, boosting immunity and speeding up recovery from surgery, among others.

1. Loaded With Nutrients

Pineapples are packed with a variety of vitamins and minerals. They are especially rich in vitamin C and manganese. Vitamin C is essential for growth and development, a healthy immune system and aiding the absorption of iron from the diet. Meanwhile, manganese is a naturally occurring mineral that aids growth, maintains a healthy metabolism and has antioxidant properties

2. Contains Disease-Fighting Antioxidants

Pineapples are a good source of antioxidants, which may reduce the risk of chronic diseases such as heart disease, diabetes and certain cancers. Many of the antioxidants in pineapple are bound, so they may have longer lasting effects.

3. Its Enzymes Can Ease Digestion

Pineapples contain bromelain, a group of digestive enzymes that breaks down proteins. This may aid digestion, especially in those with pancreatic insufficiency.

4. May Help Reduce the Risk of Cancer

Pineapple contains compounds that reduce oxidative stress and inflammation, both of which are linked to cancer. One of these compounds is the enzyme bromelain, which may stimulate cell death in certain cancer cells and aid white blood cell function.

5. Boost Immunity and Suppress Inflammation

Pineapples have anti-inflammatory properties that may boost the immune system.

6. Ease Symptoms of Arthritis

The anti-inflammatory properties of pineapple may provide short-term symptom relief for people with common types of arthritis.

7. May Speed Recovery After Surgery or Strenuous Exercise

The bromelain in pineapples may reduce the inflammation, swelling, bruising and pain that occurs after surgery. Bromelain’s anti-inflammatory properties may also aid recovery after strenuous exercise by reducing tissue inflammation.

8. Delicious and Easy to Add to the Diet

Pineapples are sweet, convenient and easy to incorporate into your diet. You can enjoy them on their own or in smoothies, salads or on homemade pizzas.

Health benefits of AsparagusAsparagus, officially known as Asparagus officinalis, is a member of the lily family. This p...

Health benefits of Asparagus

Asparagus, officially known as Asparagus officinalis, is a member of the lily family. This popular vegetable comes in a variety of colors, including green, white and purple. Asparagus is also low in calories and packed with essential vitamins, minerals and antioxidants.

1. Many Nutrients But Few Calories

Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K. In addition, asparagus is high in folate, a nutrient that is vital for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation.

2. Good Source of Antioxidants

Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease. What’s more, purple asparagus contains powerful pigments called anthocyanins, which give the vegetable its vibrant color and have antioxidant effects in the body. In fact, increasing anthocyanin intake has been shown to reduce blood pressure and the risk of heart attacks and heart disease.

3. Can Improve Digestive Health

As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes. Asparagus is particularly high in insoluble fiber, which adds bulk to stool and supports regular bowel movements. It also contains a small amount of soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract. Soluble fiber feeds the friendly bacteria in the gut, such as Bifidobacteria and Lactobacillus.

4. Helps Support a Healthy Pregnancy

Helps Support a Healthy PregnancyAsparagus is high in folate (vitamin B9), an important nutrient that helps reduce the risk of neural tube defects during pregnancy. Folate is an essential nutrient that helps form red blood cells and produce DNA for healthy growth and development. It’s especially important during the early stages of pregnancy to ensure the healthy development of the baby.

5. Helps Lower Blood Pressure

Asparagus contains potassium, a mineral that can help lower high blood pressure. In addition, animal research has found that asparagus may contain an active compound that dilates blood vessels, thus lowering blood pressure.

6. Can Help You Lose Weight

Asparagus has a number of features that make it a weight-loss friendly food. It’s low in calories, high in water and rich in fiber.

7. Easy to Add to Your Diet

Asparagus is a delicious and versatile vegetable that’s easy to incorporate into your diet. Add it to salads, frittatas, omelets and stir-fries.

Vitamin CVitamin C is a water-soluble vitamin. It is needed for normal growth and development. Vitamin C is one of many ...

Vitamin C

Vitamin C is a water-soluble vitamin. It is needed for normal growth and development. Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.


• Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:
- Form an important protein used to make skin, tendons, ligaments, and blood vessels
- Heal wounds and form scar tissue
- Repair and maintain cartilage, bones, and teeth
Aid in the absorption of iron

• Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

• For many years, vitamin C has been a popular household remedy for the common cold.

Food Sources

• All fruits and vegetables contain some amount of vitamin C.

Fruits with the highest sources of vitamin C include:
• Cantaloupe
• Citrus fruits and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, and cranberries
• Watermelon

Vegetables with the highest sources of vitamin C include:
• Broccoli, Brussels sprouts, and cauliflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice
• Winter squash

Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables. Exposure to light can also reduce vitamin C content. Choose orange juice that is sold in a carton instead of a clear bottle.

Side Effects

• Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin.
• High doses can lead to stomach upset and diarrhea.
• Large doses of vitamin C supplementation are not recommended during pregnancy. They can lead to shortage of vitamin C in the baby after delivery.

Deficiency Diseases

• Anemia
• Bleeding gums
• Decreased ability to fight infection
• Decreased wound-healing rate
• Dry and splitting hair
• Easy bruising
• Gingivitis (inflammation of the gums)
• Nosebleeds
• Possible weight gain because of slowed metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel

• A severe form of vitamin C deficiency is known as scurvy. This mainly affects older, malnourished adults.


The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods.

Dietary Reference Intakes for vitamin C:

• 0 to 6 months: 40* milligrams/day (mg/day)
• 7 to 12 months: 50* mg/day
*Adequate Intake (AI)

• 1 to 3 years: 15 mg/day
• 4 to 8 years: 25 mg/day
• 9 to 13 years: 45 mg/day

• Girls 14 to 18 years: 65 mg/day
• Pregnant teens: 80 mg/day
• Breastfeeding teens: 115 mg/day
• Boys 14 to 18 years: 75 mg/day

• Men age 19 and older: 90 mg/day
• Women age 19 year and older: 75 mg/day
• Pregnant women: 85 mg/day
• Breastfeeding women: 120 mg/day

Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day.
Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your health care provider what amount is best for you.

Vitamin EVitamin E is a fat-soluble vitamin.Function of Vitamin E- It is an antioxidant. It protects body tissue from da...

Vitamin E
Vitamin E is a fat-soluble vitamin.

Function of Vitamin E

- It is an antioxidant.
It protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues, and organs.
- Helps to keep the immune system strong against viruses and bacteria.
- Vitamin E is also important in the formation of red blood cells.
- It helps to widen blood vessels and keep blood from clotting inside them.
- Cells use vitamin E to interact with each other.
- Vitamin E can prevent cancer, heart disease, dementia, liver disease, and stroke.

Food Sources

The best way to get the daily requirement of vitamin E is by eating food sources.
- Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)
- Nuts (such as almonds, peanuts, and hazelnuts/filberts)
- Seeds (such as sunflower seeds)
- Green leafy vegetables (such as spinach and broccoli)
- Fortified breakfast cereals, fruit juices

Side Effects

- Eating vitamin E in foods is not risky or harmful.
- However, high doses of vitamin E supplements (alpha-tocopherol supplements) might increase the risk of bleeding in the brain (hemorrhagic stroke).
- High levels of vitamin E may also increase the risk for birth defects.
- Low intake may lead to hemolytic anemia in premature babies.


Infants (adequate intake of vitamin E)
- 0 to 6 months: 4 mg/day
- 7 to 12 months: 5 mg/day

- 1 to 3 years: 6 mg/day
- 4 to 8 years: 7 mg/day
- 9 to 13 years: 11 mg/day

Adolescents and adults
- 14 and older: 15 mg/day
- Pregnant teens and women: 15 mg/day
- Breastfeeding teens and women: 19 mg/day

Ask your healthcare provider which amount is best for you.
The highest safe level of vitamin E supplements for adults is 1,500 IU/day for natural forms of vitamin E, and 1,000 IU/day for the man-made (synthetic) form.





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