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ALPHABETICAL DIET

 ALPHABETICAL DIET Alphabetical diet is one in which one's take one letter diet for 26 days regularly. It starts from A and end in Z. It is basically a cooking and eating challenge and allows a variety of diet in every day life. It is not a weight loss plan. Here we discuss food and drinks available in Pakistan. LETTER 'A' APPLES Pakistan is the 10th largest apple producing country globally. The popular varities included Granny Smith, Golden Delicious, KallaKaku, Pink Lady and Red Delicious. Apples contain pectin, a natural fibre found in plants.It has a cholesterol lowering effect. Apples are low on the glycaemic index (GI) prevents diabetes. Apples are rich in polyphenols ' querctin' lower risk of hearth diseases and respiratory problems.  APRICOTS The apricot's native region is Central Asia. It is a fruit with a firm exterior and a soft interior that is smaller than a peach but looks remarkably similar. Apricots are a great food for supporting eye health sinc...
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MICRONUTRIENTS (VITAMINS)

 VITAMINS

Vitamins are organic substances present in minute amount in natural food stuff. This nutrient is required by the body to work properly.

TYPES OF VITAMINS

There are two types of vitamins:

  1. Fat Soluble Vitamins
  2. Water Soluble Vitamins
FAT SOLUBLE VITAMINS
Vitamin A, D, E and K are fat soluble. The body stores fat-soluble vitamins in fatty tissues and liver.
VITAMIN A
  • Vitamin A is also known as “retinol”.
  • It is essential for eye health.
  • Deficiency is leading to “eye blindness”.
  • Good sources are liver, carrots, broccoli, sweet potatoes, spinach, some cheese and apricots.


VITAMIN D
  • Vitamin D is also known as “cholecalciferol”.
  • Necessary for the mineralization of bone.
  • Deficiency causes “rickets or softening of bone”.
  • Good sources are sunlight, beef liver, fatty fish, eggs and mushrooms.


VITAMIN E
  • Vitamin E is also known as “tocopherol”
  • It is anti-oxidant, helps prevent oxidative stress.
  • Good sources are wheat germ, almonds, eggs, nuts, leafy green and vegetable oil.


VITAMIN K 
  • Vitamin K is also known as “Phytonadione”.
  • It is necessary for “blood clotting”.
  • Low levels causes an unusual susceptibility to bleeding.
  • Good sources are leafy green, pumpkins, figs and parsley.


WATER SOLUBLE VITAMINS
Water-soluble vitamins do not stay in the body for long and cannot be stored. Because of these, people need a regular supply of water-soluble vitamins then fat-soluble vitamins.
All B vitamins and C are water soluble.
VITAMIN B1
  • Vitamin B1 is also known as “thiamine”.
  • It is essential for providing various enzymes that help breakdown blood sugar.
  • Deficiency leads to “beri beri”
  • Good sources are yeast, cereal, grains, brown rice, potatoes, oranges, liver, and eggs.


VITAMIN B2
  • Vitamin B2 is also known as “riboflavin”.
  • It is essential for the growth and development of body cells and help metabolize food.
  • Deficiency symptoms include “inflammation of lips”.
  • Good sources are bananas, cottage cheese, milk, yogurt, meat, eggs, fish and green beans.
VITAMIN B3 
  • Vitamin B3 is also known as “niacin”.
  • The body needs for the cells to grow and work properly.
  • Low levels results in a health issue called “pellagra”, which causes diarrhea, skin changes, and intestinal upset.
  • Good sources are chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, carrots, nuts, seeds, tofu and lentils.


VITAMIN B5
  • Vitamin B5 is also known as “panthothenic acid”.
  • Necessary for providing energy and harmones.
  • Symptoms include paretheria “pins and needles.
  • Good sources are meat, whole grains and yogurt.

VITAMIN B6
  • Vitamin B6 is also known as “pyridoxine”.
  • It is vital for the formation of red blood cells.
  • Low levels may lead to “anemia”.
  • Good sources are chickpeas, beef liver, bananas, squash and nuts.


VITAMIN B7 
  • Vitamin B7 is also known as “biotin”.
  • Enables the body to metabolize protein, fats and carbohydrates.
  • Low levels may cause “dermatitis”.
  • Good sources include egg yolk, liver, broccoli, spinach and cheese.

VITAMIN B9
  • Vitamin B9 is also known as “folic acid”.
  • Essential for making DNA and RNA.
  • Good sources are leafy vegetables, peas, legumes, fortified grain products and sunflower seeds.

VITAMIN B12
  • Vitamin B12 is also known as “cobalamin”.
  • Essential for a healthy nervous system and blood formation.
  • Low levels may cause “anemia”.
  • Good sources are fish, shell fish, meat, poultry, eggs, milk and other dairy products, and fortified cereals products.

VITAMIN C
  • Vitamin C is also known as "ascorbic acid".
  • It is necessary for the formation of collagen, the main protein of connective tissue.
  • It aids the absorption of iron from the intestine.
  • Deficiency can cause "scurvy".
  • Good sources are cherries, chilli pepper, lemon, papaya and oranges.


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