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Know the right quantity of nutrients required by body (cont.)

Vitamin K: All leafy vegetables are said to be good for health. Turnip greens, spinach, cauliflower, cabbage and broccoli, soybean oil, cottonseed oil, canola oil and olive oil are all rich in vitamin K.

The vitamin is required for proper blood clotting. Just have 120 mcg every day. Haemorrhaging can happen if you don’t include it in your diet. Overindulgence can lead to vomiting.

Vitamin B1 (Thiamine): The sources are whole grain, bread and cereals. Non-vegetarians can find this vitamin in liver, pork, and eggs. 0.8 to 1 mg per day is sufficient.

It helps with energy production in your body. Deficiency can cause numbness, tingling and loss of sensation.

Vitamin B2 (Riboflavin): Dark green vegetables, legumes, whole and enriched grain products, and milk, along with liver, eggs should be eaten. 1.1 to 1.3 mg per day of this vitamin helps to release energy from foods, promotes good vision, and healthy skin.

Cracks at the corners of the mouth, light sensitivity, and a sore, red tongue are the problems you can face if you don’t have vitamin B2.

Vitamin C: Citrus fruits like orange and lemon, are known for being source of this vitamin. 75 to 90 mg per day is the right quantity required by your body.

It heals wound, helps in bone and tooth formation, strengthens blood vessel walls, improves immune system function, increases absorption and utilisation of iron, and acts as an antioxidant.

If you don’t take vitamin C rich food, you can be a victim of scurvy, causing a loss of collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding and swollen gums, and improper wound healing.

Excess leads to formation of kidney stones and you may even suffer from diarrhoea.

Iron: Have beans, lentils, beef, eggs to stay away from anaemia, dizziness or fainting.

Men should have 8mg per day. For women 18 mg per day is sufficient.

Calcium: Milk, yoghurt, spinach are rich in calcium. 1000 mg per day of calcium is essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals.

Absence of calcium can lead to thinning and weakening of bone.