What are Vitamins and their types?
In the scientific term, Vitamins are organic substances that our body needs to develop and function properly. Vitamins are either Fat Soluble or Water soluble.
(A) Fat Soluble: These Vitamins are dissolved in fat and are stored in tissue, so the body has access to them as per their requirements. They are absorbed better when fat is consumed with them
(B) Water Soluble: Vitamins that travel freely through the body and are not stored are known as Water Soluble Vitamins. These Vitamins are not stored, hence should be consumed daily, however in a limited healthy amount.
There are 13 essential vitamins namely Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, and the B Vitamins(Thiamine, Riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Out of which Vitamin A, E, D and K are water Soluble and rest Vitamins B and C are Fat Soluble.
If you wanna dive deeper into the knowledge of Vitamins and health, catch out more such blogs on the official website for Shiva Shakti.
Why are Vitamins Essential?
As the definition of vitamin recalls, Organic compounds which are essential for proper functioning of the body. Vitamins help us to heal our wounds, Shore up our muscles and boost our immune system. Let us take a look at the work of each Vitamin separately in our body.
Vitamin A:
Also known as Retinol, helps in Vision, growth, cell division, reproduction and immunity.
Vitamin C:
An antioxidant which helps produce collagen, reduce oxidative stress, and enhances wound healing.
Vitamin D:
Helps the body absorb and retain calcium and phosphorus, prevents bone diseases such as Rickets.
Vitamin E:
Prevent heart disease and eye disorders, improve cognitive function, and even protect against some cancers.
Vitamin K:
Helps to make various proteins that are needed for blood clotting and the building of bones.
Vitamins B:
Mainly helps to make various proteins that are needed for blood clotting and the building of bones.
For reading more about the benefits of vitamins, you can visit the official website of Shiva Shakti.
Indian Foods and Vitamins
According to our ancient Indian science, Ayurveda, Indian food is complete and enough for our bodies. With its diversification of flavors or fragrant spices, Indian food is popular all over the world. It is not only rich in Vitamins but also in Proteins such as Carbohydrate, minerals, fibers and fat. We, in fact, do not need the dependence of foreign food in our cuisine in order to fulfill our intake of Vitamins. The originality and variety which changes upto every 10kms, Indian cuisine is certainly enough for a healthy and disease free lifestyle.
While we know how healthy Indian food is, where we often go wrong is our overindulgence in fried Indian snacks. The consumption of fried Indian Snacks during the evening results in bulging tummies and high-fat percentages. This is the first step towards all kinds of lifestyle issues like diabetes, thyroid, obesity, pcod etc. Another important aspect is hygiene, Indian food restaurants or local vendors do not pay enough attention to cleanliness, and clean utensils, which leads to common diseases like typhoid fever.
What happens when the food is not hygienic? The amount of Vitamins present in the food simply becomes useless, because you are consuming an expired version of them, which affects your health more in a negative manner rather than a positive way.
There are several things to keep in mind before turning our healthy cuisine into an unhealthy food list, and converting your healthy lifestyle into a diseasefull one.
Controlling your portion size:
Every extra roti on your plate adds an extra 80-90 calories. Similarly, an additional serving of rice adds 100 calories. Understand your requirements and eating accordingly
Refrain from fried food:
Since we often hog on fried snacks which are surprisingly not as healthy as they may taste, opting for boiled, steamed, pressure-cooked, sautéed or broiled food. The method of cooking really helps preserve the nutrient quotient of food.
Relying on varieties:
India is known for its varieties so don’t only limit yourself to typical atta and rice, you can try different varieties like bajra, dhokla, sambar, idli, panna, chilla, which are also rich in vitamins and minerals and add a delicious touch to your menu.
Reducing Salt intake:
As Indians, we tend to eat dinner post 8 pm. Sodium retains water in the body and hence leads to you feeling groggy in the morning. Since our salt consumption is high throughout the day, starting by reducing your intake by half a teaspoon can help you increase your absorption of Vitamins.
Keeping a check on Hygiene:
Certainly the most important aspect when it comes to health, we Indians not only eat unhealthy, but also cook unhealthy, cleaning your utensils and kitchen with anti germs lotions, purchasing packed ingredients makes you a healthier being.
List of Indian foods for healthy Vitamin Intake
Here is some Vitamin rich Indian food you can try adding in your menu to make it deliciously nutritious.
Dhokla:
Dhokla comes from Gujrat. The ingredients of Dhokla are super rich in proteins and vitamins. This is largely eaten as a snack or a starter. It contained Vitamin K and biotin. And excellent for those looking to lose weight.
Rajma:
Rajma is another flavorsome item. It is a North Indian Dish consisting of thick gravy with red beans. It’s only a source of Vitamin C and Vitamin D but a lot more proteins that make it healthy.
Chilla:
Chilla is one of the simplest dishes to make and yet the richest in proteins and vitamins. It contains a variety of vitamins, minerals, and antioxidants that combat diseases such as diabetes.
Poha:
A popular Indian breakfast dish. Poha contains carbohydrates, a way to digest and has a lot of proteins. Hence, it’s a great breakfast food as these healthy carbs provide energy to the body to carry out its daily functions.
Pulses or lentils:
Rich in protein, fiber, and iron and a great source of Vitamin B. Eating dal every day can help you stay healthy and fit. Indian every meal is incomplete without a bowl of pulses.
Hilsa Fish:
Health experts recommend consuming fatty fish twice a week (or more) for a healthy heart. Hilsa fish is also a great source of vitamin D, protein, vitamin B12 and folate.
Conclusion
Our final thoughts about Indian Food and its Vitamin chart, we think that India has one of the best cuisines in the world when it comes to Nutrition. Although Indians add a high quantity of sugar in their beverages, a high quantity of salt in their foods, and overindulgence in their evening snacks. Proper awareness and education can help them to understand their requirements and act accordingly for their healthier self. Our food carries amazing originality and diversity which changes up to every 10 km, if they only understand to utilize them efficiently. To read more about such articles, we would recommend you to visit the official website of Shiva Shakti.