Vitamin A

Vitamin A, discovered in the year 1913 was the first fat soluble vitamin to be found. It plays an important role reproduction, cell division, cell differentiation, vision, bone growth. Vitamin A has also been called the "anti-infective" vitamin due to its role in supporting the activities of the immune system. It is a formed with bi- polar covalent bonds between carbon and hydrogen. A yellow color component in vitamin A called as retinol plays a vital role. Vitamin A also helps in the production of lymphocytes, a kind of white blood cell which help in fight infection more effectively. Retinol is found in foods that come from animals such as whole eggs, milk, and liver. Fruits and vegetables that contain carotenoids are rich in vitamin A. carotenoids are plant pigments responsible for red orange and yellow color fruits and vegetables.

Vitamin E

Vitamin E is a fat-soluble vitamin with antioxidant properties and it is available in various forms. Each form has its own biological activity and explains its functional use in the body and it is the most powerful biological antioxidant. Antioxidants such as vitamin E protect your cells against the effects of free radicals and it can damage cells and it leads to cardiovascular disease and cancer. The common sources of vitamin E are almonds, avocado, nuts, olives seeds, spinach, vegetable oils, wheat germ , milk and wholegrain foods. They are many factors available for not including vitamin E in your diet. But the major cause is antioxidant which leads to cancer and other diseases. Make sure that you include vitamin E and lead a peaceful life.

Vitamin K

Vitamin K is found in green leafy vegetables like kale, spinach, broccoli, cauliflower and some fruits such as avocado and kiwifruit. Vitamin K is also found in some vegetable oils specially soybeans and vitamin K is also considered for beauty products for removing dark circles around your eyes. Intake of all the vitamins comes from many sources and the main source is food. In deficiency of vitamin K leads to various problems like internal bleeding in intestine, bleeding of the gum's or nose, liver disease. Vitamin k deficiencies are uncommon among the adults since vitamin K is widely spread in various foods. But new born babies are prone to vitamin K if they are fed with breast milk since human milk has fewer vitamins k. include vitamin K in your diet and lead healthier life.

PUMPKINS

It is a source of beta carotene a good low-calorie source of iron and potassium and it is high in fiber. The seeds are a good source of protein, iron, zinc, vitamin E and fiber and it can be stored for long periods of time. Pumpkins absorb water; they lose some nutrients and have fewer calories when they are boiled. Sugar pumpkins, which are smaller and sweeter than the large deep-orange pumpkins, are the best choice for cooking.Pumpkins have hard shells, they are ideal for storing. Pumpkins last about a month and it is kept in a cool, dry place. In north American pumpkin is consider as symbol of Halloween and the strong-flavored flesh of pumpkins can be cooked and enjoyed in many ways

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Vitamin D

Vitamin D is a fat- soluble one, the two major forms are vitamin D2 and vitamin D3. Vitamin D is also called as caciferol, since it was mainly used to boost calcium deposit in done. It is very important for the skeletal growth and strong bones, many foods are fortified with this vitamin. To ensure the children obtain adequate amount. Vitamin D is food in many foods, but the main source is when the body exposure to ultraviolet rays from sun. Without vitamin D, bones can become thin, brittle, soft, or misshapen. In adults, vitamin D deficiency can lead to osteomalacia. Vitamin D deficiency causes rickets, which results in skeletal deformities. The main sources of vitamin D are fish, egg, fortified milk and cod liver oil.

An Apple

A fresh apple is an ideal snack. It is easy to carry, flavorful, filling and low in calories. Apples can be eaten fresh or cooked in many ways such as baked into pies, crisps and tarts. It is high in soluble fiber that helps lower cholesterol and we have to make sure we wash the apples before eating since apple trees thrives in most temperature climates and vulnerable to worms, scale and other insects. Apples are pleasant tasting and easily digested, doctors recommend it as an early baby food. Apples are called as nature toothbrush and they enhance dental hygiene. Biting and chewing an apple stimulates the gums and sweetness of the apple prompts an increased flow of salvia, which reduces tooth decay by lowering the levels of bacteria in the mouth.