NUTRITION INSIGHTS MAY-JUNE ISSUE 2022 by nutritioninsights

Vitamins FAT & WATER SOLUBLE VITAMINS Learn how are they differently absorbed

VITAMINS ARE ESSENTIAL FOR GROWTH Read to know why

WHY ARE VITAMINS IMPORTANT FOR SKIN, HAIR AND NAILS? How do they help in maintaining our health?

PASSION FRUIT!! Uncover its benefits

RECIPE BOOKLET HEALTHY-365 Get your recipe featured today!

MAY-JUNE ISSUE 2022

TEAM EDITOR IN-CHIEF/ BANSARI RAO CO- EDITORS / SONU MISHRA, DR. DVIJ MEHTA WEBSITE / NUTRITIONINSIGHTS.IN CONTRIBUTORS / SOUMI MUKHERJEE / DEEPTI SOUDAGAR / JAYSHREE PARANJAPE/ SAKINA RATLAMWALA / GIRIJA DAMLE / REENA POPTANI / URVI ARJAN GAJRA / RABIA MISTRY MULLA / NANDITA DHANAKI / MIHIRA A R KHOPKAR/ LUBNA DHANSAY / KOSHA PARIKH / ZUFA FANGARI / COVER PAGE / <A HREF='HTTPS://WWW.FREEPIK.COM/PHOTOS/VEGETABLES-TOP-VIEW'>VEGETABLES TOP VIEW PHOTO CREATED BY FREEPIK - WWW.FREEPIK.COM</A>

Contact Us FLAT NO. 209 C WING INDRAPRASTHA 1 BLDG JITENDRA ROAD, PLOT 1 NEAR ASHOKA HOSPITAL MALAD (E), MUMBAI, MUMBAI CITY, MAHARASTRA, 400097, INDIA Phone - +91-9867299172 Email - nutritioninsights01@gmail.com

contents nutrition insights | may-june issue | 2022

UNDERSTANDING THE IMPORTANCE OF VITAMINS IN THE HUMAN BODY

By Soumi Mukherjee

30 RECIPES

By Lubna Dhansay Kosha Parikh Zufa Fangari Reena Poptani

FOOD STORY PASSION FRUIT

By Nandita Dhanaki

22 ROLE OF VITAMINS IN GERIATRICS

By Deepti Soudagar

IMPORTANCE OF CERTAIN VITAMINS IN GROWTH PHASE OF AN INDIVIDUAL

By Jayashree Paranjape

By Sakina Ratlamwala

By Rabia Mistry Mulla

NUTRITION: SKIN, HAIR AND NAILS

COVER STORY

By Mihira A R Khopkar

MYTHS AND FACTS-AROUND VITAMINS

YOGA-WHY SHOULD WE PRACTICE YOGA?

By Urvi Arjan Gajra

By Reena Poptani

By Girija Damle

By Dr Dvij Mehta

VITAMIN SUPPLEMENTS

ROLE OF VITAMINS IN PREGNANCY

VITAMIN-ABSORPTION AND LAB TESTS

EDITOR'S NOTE

WELCOME We welcome you to another issue of nutrition insights! In this issue, we talk about a nutrient that our body needs in micro amounts but is important and vital for healthy living. The term “VITAMIN” was coined by Dr. Casimir Funk in 1912. Vitamins were originally called VITAMINES which was short for VITA which meant life and AMINES, the substance they were made off as it was originally thought but later found out that most of them were not and hence the name shortened to AMINS. Also, something interesting about vitamins is their names. We have vitamins from A to E with 8 different B vitamins which somehow number up to B12! And then we have vitamin K which was discovered by the Germans and since vitamin K is for "Koagulation" hence named Vitamin K. In this issue, we highlight some important aspects of Vitamins and their types. Herein we understand the importance of vitamins in the human body, and how certain vitamins and their consumption are important in the growth phase of an individual. We also elucidate the importance of nutrition for maintaining healthy skin, hair, and nails. We highlight the nutritional importance and the role of vitamins in pregnancy and pediatric development. This issue also features articles on passionfruit fruit and as always brings to you bursting common myths around vitamins. Towards the end, we share some yummy, easy-to-make, healthy recipes and also give you a chance to feature your recipes and expertise in our upcoming issues! Nutrition Insights is also coming up with a Healthy 365 day-recipe booklet and would love to invite one and all to feature their recipes and be a part of the venture. Hope you enjoy reading this issue! Happy Reading!

Bansari Rao (MSc. CND, CDE) Editor-In-Chief

Understanding the Importance of Vitamins in the Human Body By Body_Soumi Mukherjee, Consulting Clinical Nutritionist, M.Sc in Food & Nutrition, Certified Diabetes Educator.

Vitamins are a group of organic substances, which are needed in smaller amounts than macronutrients like carbohydrates, protein, and fat. The discovery of vitamins was a scientific achievement in our understanding of health and disease. Finally, in 1912, Casimir Funk originally coined the term “Vitamin”. The discovery of the term “Vitamin” began in the early nineteenth century and ended in the midtwentieth century. Vitamins are present in minute amounts in natural foodstuff, they are water-soluble and fat-soluble. Vitamin A, D, E, and K are fatsoluble Vitamins. Our Body stores these fat-soluble vitamins in fatty tissue, the liver. The storage of these vitamins can stay in our body for days or

sometimes months. On the other hand, most popular vitamins B1, B2, B3, B6, B7, B12, and vitamin C are water-soluble vitamins. Let us understand and elaborate on the importance of these vitamins.

Fat-Soluble Vitamins: Vitamins A: Rich in Carrot, pumpkin, beetroot, broccoli, cod liver oil, spinach, eggs, kale, and milk. Chemical Name: Retinol, Retinal, Retinoic acid. Functions: Healthy eye vision, the integrity of epithelial cells like mucous membrane and skin, reproduction, embryonic development, healthy growth, and immune response. Deficiencies: Night blindness, conjunctival xerosis, Bitot’s spots,

corneal xerosis, keratomalacia, prone to infection, growth retardation, and dry skin. The RDA of this vitamin is 1000 and 840 µg/day for both men, and women and 900 -950 µg/day in pregnancy, and lactation. Vitamin D: Rich in Egg yolk, milk, butter, cheese, liver, cod liver oil, shrimp, and mackerel.

WWW.NUTRITIONINSIGHTS.IN | 05

Important role of certain vitamins in growth phase of an individual Jayashree Paranjape Chief Dietician- BYL Nair Hospital

The growth of individuals is determined by good nutrition. An appropriate growth progression indicates the adequacy of nutrient intake and good health. Nutritional growth retardation (NGR) is prevalent in populations at the risk of poverty. However, in communities that are well to do patients with NGR are often referred to the specialist because of their short stature and delayed sexual development.

Vitamins (a group of non-caloric organic compounds) are necessary for growth and development as well as the essential physiological functioning of an individual. They have to be derived in small quantities from the food as they aren’t synthesized by the body. The name “vitamin” comes from Casimir Funk, who thought “vital amines” were responsible for preventing what we know now as vitamin deficiencies. He coined the term “vitamines” to describe these organic substances that were essential for life, yet unlike other organic nutrients (carbohydrates, protein, and fat) they do not provide energy to the body. When scientists eventually discovered that these compounds were not amines, the ‘e’ was dropped to form the term “vitamins. The requirement for vitamins differs depending on the individual need related to the different metabolic conditions during an individual’s life cycle. Nutrition, genetics, environment, and hormonal factors decide the rate of complex human growth. Food provides the fuel for this constantly developing and changing human body throughout the human life cycle. The major stages of the human lifecycle include pregnancy, infancy, toddlerhood, childhood, puberty and adolescence, adulthood, middle age, and the senior years. At each stage of the human lifecycle proper nutrition and exercise plays a role to ensure health and wellness During infancy, and childhood, for example, recommended intakes of macronutrients and most micronutrients are higher relative to body size, compared with those during adulthood.

WWW.NUTRITIONINSIGHTS.IN | 08

NUTRITION :SKIN, HAIR & NAILS BY SAKINA RATLAMWALA- MSC CND, RD

Ever wondered how certain nutrients can impact the health of our hair, nails, and skin? Many of us have seen beauty claims on supplements or skincare products that a specific nutrient or ingredient will remove wrinkles, make hair shine or strengthen nails. While those claims might be an exaggeration, there are some real, nutrition-based connections between certain vitamins and minerals with the health of our hair, nails, and skin. Let’s explore these nutrients that play a pivotal role in these areas. Proteins This is the first macronutrient that is of prime importance for skin, hair, and nails. Our body turns the proteins we eat into building blocks called amino acids and reuses them to make other proteins, including the collagen and keratin that form the structure of skin, hair, and nails. Amino acids also help slough off old skin. Some amino acids are antioxidants that protect skin cells and hair strands against UV rays and from "free radicals" too. So one should make sure to include good quality protein in a regular diet from the following sources - eggs, dairy, nuts, pulses, and unprocessed nonveg products.

Healthy Fats Fats are not always 'bad'. In fact, healthy fats give your skin and hair a "glow." Too little fat in the diet can make skin wrinkled and dry. Focus on monounsaturated and polyunsaturated fats from plants like nuts, seeds, and avocados. These help skin stay moist, firm, and flexible. Omega-3 fatty acids are a kind of polyunsaturated fat, which our body can't make but needs to build cell walls. They also block a chemical that lets skin cancer grow and spread, and they may lower inflammation. Fish oil and flax seeds are good sources of omega -3 in our diet. Vitamin A ( Retinol ) This fat-soluble vitamin is not only essential for our vision and immune system but also for skin health. Retinol is known for its acne and wrinkle-reducing abilities. Vitamin A deficiency may result in scaly, dry skin and loss of hair. To maximize vitamin A potential, eat a well-balanced diet and include plenty of dark yellow-orange fruits and vegetables, along with dairy products, fish, liver, and fortified cereals.

WWW.NUTRITIONINSIGHTS.IN | 10

Role of Vitamins in Pregnancy By Girija Damle Pregnancy is a period of continuous physical, physiological and emotional changes and adjustments for both the mother and child. It is thus a crucial time for both, the mother and the foetus. While the mother’s body is undergoing changes, and the foetus is developing, the requirement for various nutrients significantly increases. As the pregnancy advances, pregnant mothers gradually increase the quantity of food consumed, however, the quality of food in terms of vitamin and mineral composition needs more attention. According to Barker’s hypothesis, the first 1000 days, i.e the period from conception to the child’s second birthday are of utmost importance for the optimal growth and development of a baby and can have lifelong impacts on his/her mental and physical health. Since the 270-280 days of gestation are a part of the first 1000 days of a child’s life, adequate nutrition is crucial during this period. This article talks about the importance of various vitamins in pregnant women.

Vitamin A: It is an important nutrient for the development and maintenance of ocular health and night vision in both, the mother and foetus. The vitamin A concentration in both maternal and foetal blood is known to affect pregnancy outcomes. Prophylactic vitamin A supplementation during pregnancy is not recommended, however in areas with rampant vitamin A deficiency, measures need to be taken to improve dietary intake and supplementation if required. Vitamin A deficiency is characterised by symptoms of dry eyes, dry skin, frequent infections, and even night blindness and dry spots in the eyes in advanced deficiency.

WWW.NUTRITIONINSIGHTS.IN | 12

VITAMIN SUPPLEMENTS Reena Poptani MSC CLINICAL NUTRITION & DIETETICS

Vitamins are organic compounds used by the body in small amounts for various metabolic processes. Dietary supplements come in a variety of forms, including tablets, capsules, gummies, powders, drinks, and energy bars. Popular vitamin supplements include vitamins D and B12. Some dietary supplements help to get the required essential nutrients if one is not consuming a variety of nutritious food in the diet. However, dietary supplements cannot replace a balanced diet. A variety in the diet provides adequate amounts of nutrients. Nutrients such as iron, calcium, and vitamin C are essential nutrients that the body needs in small amounts to function properly. But some people choose to take supplements, which can be harmful if taken in excess or used for prolonged. Studies show that vitamins obtained from food in their natural form are better absorbed than in dietary supplements. Though the vitamins in the supplement are synthesized with the exact chemical composition of naturally occurring vitamins, they do not work well. Folic acid is an exception since the synthetic forms of folate are better absorbed by the body than folate from food sources.

Dietary supplements are recommended only for some groups of individuals, which include, pregnant women and women who are breastfeeding. Folic acid supplementation is recommended during pregnancy as it helps to prevent neural tube defects like Spina Bifida. Elderly (especially those who are disabled or chronically ill) vegans women with menorrhagia people with food allergies those with malabsorption problems such as diarrhea, coeliac disease, cystic fibrosis, or pancreatitis. One must keep in mind that “dietary supplements are products intended to supplement the diet. They are not medicines and to treat or cure diseases.”

WWW.NUTRITIONINSIGHTS.IN | 14

Fat and water-soluble vitamins: Absorption and Lab tests Dr. Dvij Mehta (MBBS,CDE) Vitamins are compounds, essential micronutrients that are required in small quantities for the proper functioning, metabolism, and maintenance of normal cell and organ functions. They are commonly categorized based on their chemical solubility, namely, hydrophobicity: water-hating or hydrophilic: water-loving, which is directly associated with the absorption processes. They are broadly divided into Fat-soluble vitamins (vitamin A, vitamin D, vitamin E, and vitamin K): which dissolve in fat and tend to be stored in the body, and Water-soluble vitamins (vitamin C and the B-complex vitamins, and folate): must dissolve in water to be absorbed, and therefore cannot be stored. FAT-SOLUBLE VITAMINS: How are fat-soluble vitamins absorbed in our bodies? Dietary fat-soluble vitamins are generally released because of gastric acidity and/or by the action of gastric enzymes. The fat-soluble vitamins are broken down and aggregated into small fat globules formed from lipids of ingested food. These fat droplets are then combined within the lumen of the small bowel by secretion of bile acids and pancreatic juices. Other gastric and pancreatic enzymes help break dietary triglycerides into long-chain fatty acids and monoglycerides.

Bile salts form complex aggregates(Mixed micelles) with monoglycerides (single sugars), long-chain fatty acids, phospholipids, and cholesterol, creating a lipophilic core containing the fat-soluble vitamins, cholesterol, and other hydrophobic substances with an outer hydrophilic surface. This process is necessary as from which the mixed micelles are taken up by the intestinal mucosa cells. The absorption of fat-soluble vitamins by the mucosal cells of the intestinal epithelium is associated with diffusion across the water layer next to the microvillus surface and the plasma membrane lipid of the absorptive cells. Vitamin A The main forms of vitamin A are retinol, retinoic acid, and retinal, while the main liver storage form is retinyl palmitate. Absorption/metabolism Dietary vitamin A (retinyl esters and β-carotene) is digested and absorbed through intestinal enterocytes. In enterocytes, retinol is packed with chylomicrons and then secreted in the lymph system. Retinyl esters are taken up by liver cells through the blood circulation and converted to retinol, which can be released to target organs or stored in the liver. Vitamin A is transported through the body by binding with retinol-binding protein (RBP) and thyroxine binding-protein transthyretin (TTR).

WWW.NUTRITIONINSIGHTS.IN | 16

21st June

International

Y GA day

Why should we practice Yoga? By Urvi Arjan Gajra Yoga therapist, Clinical Dietician , Corporate Health Coach and Naturotherpist.

WWW.NUTRITIONINSIGHTS.IN | 19

ROLE OF VITAMINS IN GERIATRICS By Deepti Soudagar

Irrespective of our age, it is essential to get the right amount of nutrients. Micronutrients commonly referred to as vitamins and minerals play a very important role as we age. However, we can get adequate amounts of vitamins and minerals through a variety of fruits and vegetables. Vitamins are essential for proper brain function, deficiency of which may lead to a reduction in cognitive function. There are 13 different kinds of vitamins- Fat-soluble vitamins (Vitamin-A,D,E,K) and Water-soluble vitamins (Vitamin-B1,B2,B3,B6,B12, Folate and Vit C). Vitamins play a very important role in the prevention of infection and also help to keep nerves healthy. It is usually advisable to get these vitamins from foods rather than artificial supplements or pills. Vitamin E Is an essential antioxidant. The deficiency of Vitamin E can cause chronic degenerative diseases. Chronic degenerative diseases usually affect the skeletal and muscular systems. Normal functioning of CNS requires adequate levels of Vitamin B2, B6, B12, Folate and Vitamin C. Deficiency of these would disrupt the function of CNS. The immune system also gets affected if a person does not have a sufficient level of vitamins. Inadequate food intake amongst the elderly is associated with lower dietary intake of vitamins. Vitamin D is less likely to get absorbed as person ages. To store this sunshine vitamin, it is necessary to add Vitamin D-rich foods like milk, egg yolk, and a certain variety of fish. Vitamin E supports the process of healthy aging and offers antioxidant and neuroprotective properties.

Vitamin B12 is important for maintaining healthy nerve function and its sources include meat, egg, milk and milk products. Vitamin A Beta Carotene is a precursor of vitamin A and have antioxidant properties. Carotenoids fight molecules that can harm the body by creating oxidative stress linked to heart disease and cognitive decline. Very little evidence/ data is available on Vit A requirements for younger and older adults. Additionally, vitamin A toxicity may occur at lower doses in the elderly and high intakes of some forms of vitamin A can be harmful. Age-related macular degeneration is one of the most common causes of vision loss in older people. Perhaps one of the best-known functions of vitamin A is its role in vision and eye health. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. Folate Seniors are particularly prone to folic acid deficiency, and certain conditions and predispositions can further put them at risk for health issues related to a lack of this mineral. Many seniors may suffer from weight loss or failure to thrive following an accident, injury, or illness, and it can be tough for them to regain weight for the strength needed to rehabilitate. Folic acid is significant in regulating appetite, so in many instances, it may help the elderly maintain a healthy weight throughout aging. The diet rich in fruit and vegetables should be consumed for folic acid.

WWW.NUTRITIONINSIGHTS.IN | 22

MYTHS & FACTS

Myths and facts around Vitamins -Rabia Mistry Mulla It is known that zinc helps in limiting cold; we also know that vitamin D and calcium helps in building bones and boost immunity; and Vitamin B complex helps to fight the effects of stress. But knowing the difference between what is myth and what is fact when it comes to supplements can be challenging. In this issue of Nutrition Insights, let’s burst some vitamin based myths!

Vitamins and other supplements should be taken on an empty stomach Water-soluble vitamins dissolve in water and get absorbed by the body at any time of the day, regardless of whether you have eaten something or not. But the case with fat-soluble vitamins is not the same. Fat-soluble vitamins namely A, D, E, and K get absorbed only in the presence of fat. In such cases, it is best to consume water-soluble vitamins any time of the day and fat-soluble vitamins with food.

Supplements are not necessary to consume for good health When someone is on a calorie deficit diet or a diet like vegan, complete nutrients might not be available to such a person. They may get deficient in Vitamin B12, calcium, vitamin D, etc. Hence, dietary supplements become essential to help them manage their health.

WWW.NUTRITIONINSIGHTS.IN | 24

FOOD STORY

Passion Fruit NANDITA S DHANAKI ASSISTANT DIETICIAN, ACTREC My favorite fruit to slice in Fruit ninja game was Passion fruit, as it looked delicious and splattered most beautifully. Passion fruit is a flowering tropical vinethat grows in warm climates, including South America, Australia, South Africa.

YOU KNOW? The fruit has a sweet-but-also-tart flavor with a fragrant aroma and contains a soft pulp and lots of seeds inside a hard rind. There are several types that vary in size and color, purple and yellow varieties are the most popular. Passifloraedulis (purple passion fruit) are small round or oval-shaped fruits with purple skin. Passifloraflavicarpa (yellow passion fruit) kind is round or oval with yellow skin and usually slightly larger than the purple variety. The purple variety is less acidic and has more juicers than the yellow variety. In India, passion fruit is cultivated in the Nilgiri hill region, Karnataka, and northeastern states like Manipur, Nagaland, Mizoram, Arunachal Pradesh, and Meghalaya. In India, it’s also called as Krishna phal. The purple variety and a hybrid of yellow and purple passion fruit called Kavery are more preferred than yellow passion fruit due to better fruit quality.

WWW.NUTRITIONINSIGHTS.IN | 26

Having been a competitive swimmer, Mihira understands the importance of a holistic sports science support system; the one she never had during her training days. She, therefore, always had the vision of giving back to the sporting fraternity and with that, she pursued a career in sports nutrition and has been working in this field for the past 6 years with close to 3 years in track and field alone. Her book, ‘Faster, Stronger, Higher’ is a first-of-its-kind book focused on nutrition, especially for the Indian Track and Field athlete. Backed by the latest scientific advances in nutrition for track and field athletes, this book is the perfect liaison between nutrition research strategies and actual practical interventions essential for improvements in training performance. From addressing the foundation pillars of nutrition viz. macro and micronutrients, hydration to simplifying periodized nutrition into easy pre-during and posttraining meal strategies specific to each athletics discipline, training phase, and training objectives; this book is a game-changer in sport-specific nutrition!

WWW.NUTRITIONINSIGHTS.IN | 28

RECIPE INGREDIENTS For the salad: 1 cup Lettuce 8-10 baby spinach leaves 1 apple 1/2 red onion 2 cups pomegranate seeds 1/2 cup feta cheese 1/2 cup candied pecans For the dressing: 3/4 cup olive oil 1/2 cup balsamic vinegar 2 tsp honey Salt & pepper

POMEGRANATE & SPINACH SALAD ZUFA FANGARI, PGDSSFN DR. BMN COLLEGE OF HOME SCIENCE

PROCEDURE Combine olive oil, balsamic vinegar, honey, salt, and pepper in a small bowl. Whisk it until well homogenized. Slice the red onion and apple. Arrange all of the ingredients into a large bowl. Then drizzle with the prepared dressing and mix . Vitamin rich Pomegranate and Spinach Salad is ready to be served!!

WWW.NUTRITIONINSIGHTS.IN | 32

NUTRITION INSIGHTS WELCOMES YOU TO

R E C I P E

B O O K L E T

HEALTHY

365

Get a chance to feature your recipe in our upcoming recipe booklet "HEALTHY 365"

A RECIPE BOOKLET FEATURING HEALTHY DELICIOUS RECIPES FOR DAILY HOME-COOKING Contact us to join! Email: recipebooklet.ni@gmail.com Phone: +91-9867299172

TO READ THE ENTIRE MAGAZINE, SUBSCRIBE @nutritioninsights www.nutritioninsights.in SUBSCRIBE TODAY! Scan Here