After certain Age; couples has to try hard to get pregnent, most of the time we blame women for miscarriage or not concieving babies; It is not only women but man also responsible, as after 35 men sperm count will drop, lack or lose interest in sex, damaged sperms.etc etc.for that both couples have to have some basic minerals and vitamins, those are Folic Acid, B12,Vitamin A/D/E
Here is list of natural Products, which help to have healthy babies.
Consult your doctor before increasing intake of any nutrient or changing your diet in any way!
Folic Acid Rich Natural Products
A debate has begun to rage over the benefits of folic acid in the diet. While some physicians and researchers have suggested that increasing our intake of folic acid can help protect us from heart disease, others recommend waiting for more research. However, there is no question that folic acid foods can have health benefits, especially for women. And, as always, eating foods that are naturally rich in folic acid is the best way to increase your overall intake.
Basics of Folic AcidThe term folic acid does not refer to a naturally occurring vitamin in the body. Instead, folic acid is the man-made version of a natural vitamin known as folate. However, you can find ways to increase your intake of folic acid. Many grain products are actually enhanced with folic acid to ensure that you have enough in your diet. Additionally, you could take vitamin supplements to make sure you consume enough.
Some Benefits of Folic Acid
When you have a diet high in folate or folic acid, you can actually decrease your risk of anemia. That means you don’t produce as many red blood cells as you should and without those cells your body won’t be able to transport sufficient oxygen to your body. The results of anemia include paleness, fatigue, and headaches. Additionally, if you don’t have enough folate in your diet and you’re a woman, you could increase the risk of birth defects in your offspring. Some of those potential defects include spina bifida and anencephaly. Other research has suggested that a diet rich in folic acid foods can also protect the body against colon cancer.
Most recently, some researchers in the United States have found evidence that folic acid can actually lower levels of homocysteine which is a chemical that can indicate a greater risk for heart disease.
Best Foods for Folic Acid
If you want to increase your intake of folic acid for any of the reasons above, your best choice to find foods that are naturally rich in folate. Some of the best choices are peas (most varieties, including green ones), most fruits and fruit juices, beans, nuts, almost any type of vegetable, peanut butter, and liver. Eating a balanced diet that contains some of these elements every day is going to be a good way to make sure you have the folate your body needs.
You’ll also find folic acid added to many of the most common food items in your home, including pasta, cereal, and breads. Just look at your food labels and you’ll see how much is contained in the products.
Potential Risks of Folic Acid
Although the government approved the fortification of grain products with folic acid to help prevent birth defects, some researchers are now questioning this decision. This B vitamin is essential to healthy cell growth but what some researchers now suspect is that increasing the amount of folic acid so drastically (thanks to the high consumption of fortified grain products) may have actually promoted the growth of cancerous cells, too. The final verdict is still out but for now most would agree the benefits of eating natural sources of folic acid outweigh the potential risks.
Natural Vitamin D Rich Foods List
Vitamin D has been called the “sunshine vitamin” because we are able to absorb it by exposure to the sun. Nevertheless, we must ensure that we also obtain our supplies from the range of foods that provide it in order to remain healthy.
Vitamin D is the “joker in the pack” because, unlike other vitamins, we can to some extent produce it ourselves. This is because the ultraviolet rays in sunshine are converted by our skin into this valuable substance. Thus the more we sunbathe in bright sunshine, the more vitamin D we produce. Unfortunately our climate is not the best for providing good ultraviolet rays, therefore we must eat vitamin D rich foods in order to avoid deficiency.
What does vitamin D do?
It’s main function is to build healthy bones and teeth. It does this by working with 2 minerals, calcium and phosphorus. Vitamin D helps their absorption from our intestinal walls and maintains the correct level in our blood. this function is especially important for children, whose bone and tooth growth may become delayed or distorted if they do not get adequate supplies of this vitamin. Another function of vitamin D is to release energy in the body and a lack of it might lead to sluggishness. Lastly, vitamin D may help maintain healthy eyes and relieve conjunctivitis.
The RNI* for vitamin D for an average adult (not including pregnant or lactating women) is up to 10mcg per day, unless there is good exposure of skin to sunlight. See if you are getting enough vitamin D through foods rich in vitamin D list below?
A List of Rich Sources of Vitamin D
Vitamin D Rich Foods List Micrograms Portion per 100Grams
Cod liver oil- 200
Margarine – 750
Butters (fortified) – 700
Herring – 22
Kippers – 13
Salmon (canned) – 12
Mackerel – 10
Pilchards (canned) – 8mcg
Sardines – 7mcg
Tuna – 4
Roe – 2
Breakfast cereal (fortified types) up to – 2
Eggs up to – 2
“Never exceed the dosage for vitamin D, unless under medical supervision”
What if you’re not getting vitamin D from Good Food Sources?
A severe shortage will result in rickets, a condition which affects children. in rickets there is defective bone growth, leading to knock-knees and bow legs. The ribs may become distorted and the chest and pelvis narrowed. Teeth are slower to appear and may be soft and liable to decay. Rickets practically disappeared in the 1930’s, but it has recently reappeared, mainly affecting children with darker complexions, whose skin doesn’t absorb as many ultraviolet rays as those with lighter skin, and whose diet may also be deficient in vitamin D rich foods or other foods such as dairy products.
In adults, a vitamin D (and calcium and phosphorus) deficiency leads to the condition osteomalacia, where the bones become soft; this is usually accompanied by pain and tenderness. This condition mainly affects the elderly, who may have diets low in calcium and vitamin D and whose deposits of calcium in the bones lessen with age.
Vitamin B12 Rich Foods List
Vitamin B12 (cobalamine) is responsible, together with vitamin B6 and folic acid, for the formation of blood and for a healthy nervous system.
Although minuscule amounts of B12 are required, this vitamin plays a vital role in preventing and curing some types of anaemia. In severe deficiencies the nervous system is also affected.
A List of Rich Sources of Vitamin B12
Vitamin B12 Richest Foods List Micrograms Portion per 100Grams
Liver over – 30mcg
Sardines (canned in oil) up to – 28
Kidneys – 15mcg
Rabbit up to – 12
Liver sausage – 8mcg
Liver pate – 7.2
Fatty Fish – 5mcg
Faggots – 5
Eggs up to – 5
Mussels – 4.5
Duck up to – 3
Steak & Kidney pie – 2
Cod fillets – 2
Corned beef – 2mcg
beef up to – 2
Haddock – 1.8mcg
Breakfast cereals (if fortified) up to – 1.7
Lamb – 1.5
Turkey – 1.5
Pork – 1.4
Cheese (hard types) – 1
Beefburgers – 1
Sausage – 1
Beef Stew – 1
Bolognese sauce – 0.9mcg
Chilli con carne – 0.85
Condensed Milk – 0.85 100ml
Milk – 0.40mcg 100ml
What if you’re not getting vitamin B12 from rich foods?
Anaemia, a disorder of the red blood cells, may result from a B12 deficiency.
Who Needs Vitamin B12?
The elderly, some vegetarians and vegans, and those with intestinal disease, should take B12 supplements together with calcium to aid absorption. Heavy drinkers and smokers, pregnant and breast-feeding women may also require supplementation.
Getting Your E is E-asy: A variety of foods can fill the vitamin E void in your diet. While not all inclusive, the following chart provides a list of choices. The vitamin E content in foods is measured in milligrams of alpha-tocopherol equivalence (ATE)-remember, alpha-tocopherol is the most active form of vitamin E.
Vitamin E (tocopherol) is essential to our health and vitality because it performs so many important functions in our bodies. Some people maintain that it has near-magic powers, which include the ability to improve virility.
Whether vitamin E is a miracle vitamin is open to some debate, but there is no doubt that it plays a protective and restorative part in many body functions. Its primary role is to act as what is called an anti-oxidant, which means that it protects nutrients (including vitamins A, B & C and unsaturated fats) in the body from damage by oxygen. It does this by working with the mineral selenium. Vitamin E also plays an important part in the working of our hearts, dissolving clots, opening up new channels of blood supply, dilating blood vessels and strengthening blood capillary walls. It improves the power and efficient working of our muscle tissue, acts as a natural diuretic, helps the growth of new skin and prevents the formation of excessive scar tissue. The vitamin also helps the body in other ways, including resisting infection and the effects of pollution and, possibly, increasing fertility in men and delaying the aging process.
Vitamin E is a fat-soluble vitamin, but unlike other fat-soluble vitamins only a small amount is stored in the body, mainly in the glands, so regular supplies are needed from vitamin E rich foods or from supplements.
A List of Rich Sources of Vitamin E
Vitamin E Rich Foods List Milligrams Portion per 100Grams
Sunflower oil – 49
Cottonseed oil – 43
Safflower oils – 40
Hazelnuts up to – 25
Almonds – 24
Wheat germ – 22mg
Rapeseed oil – 22
Cod liver oil – 20
Mayonnaise – 19
corn oil – 17
Soya bean oil – 16
Peanut oil – 15
Pine nuts – 13
Popcorn – 11
Samosas – 10
Peanuts – 10
Margarine up to – 8
Brazil Nuts – 7
Marzipan – 6
Other spreads – 2-6mg
Sweet Potato – 4.5
Walnuts – 3
Egg Yolks – 3
Muesli – 3mg
Avocado up to – 3
Flapjacks – 2.8
Sponge Cake – 2.4
Battenburg Cake – 2.4
What if you’re not getting vitamin E from rich foods?
Although everyone needs vitamin E, it is rare that a specific illness arises from a deficiency. Newborn babies, especially those who are premature or with a low birth weight, may develop anaemia as they have low levels of the vitamin at birth and they are unable to make sufficient use of what they have. These levels will rise faster if they are breast-fed rather tahn bottle-fed. Adults with conditions which make them unable to absorb fats may also need supplementation.
In other cases, people who are deficient may feel under the weather – lacking vitality, the ability to concentrate or to be active in any way. There might also be a decreased desire for sex. Severe deficiencies may lead to anaemia and disorder of the reproductive system.
Diabetics, by taking vitamin E, have reduced the chances of the circulatory problems that often develop. People who suffer from muscle cramps and some skin complaints like ulcers have also benefited. The vitamin might also be useful for athletes, who require that extra bit of stamina, and also for those who have fertility problems.
Who Needs Vitamin A?
A great deal of research has been carried out on this vitamin and, while it is accepted as one which is necessary for good health and proper functioning of our bodies, debate rages as to which people would benefit from extra amounts. There is some evidence that the vitamin may cure some illnesses. People with heart disease or related conditions may be helped, along with women with varicose veins, benign breast lumps, repeated miscarriages and menstrual problems. The oestrogen in the pill or in HRT therapy for menopausal women may impair the absorption of the vitamin, and it had been suggested that women taking these should have a daily teaspoon of wheat germ oil to counteract the effect, or supplement their diet with wheat germ.
children, particularly those with darker skin, and the elderly, especially those on poor diets who may also be house bound, require ample supplies of this vitamin. People who are veiled or robed because of cultural or religious reasons will naturally absorb less vitamin D from sunlight and should therefore have supplementation. Babies may need a vitamin D supplement, which is usually given with vitamin; the dosage must be followed carefully because excessive doses of vitamin D are toxic. Pregnant and breast-feeding women should increase their intake, and convalescents, vegetarians and vegans whose diets lack fish and dairy produce should ensure they get adequate supplies. People who live in cities, where pollution may filter the sunlight, should increase their intake of vitamin D, as should night workers, whose exposure sunlight is necessarily very limited. Taken with vitamin A and C, vitamin D can play a part in preventing colds, so if you are prone to these you should take supplementation, providing your doctor agrees.
Provitamin A is especially abundant in vegetables and fruit coloured yellow, red or green (carrots, spinach, watercress, cabbage, mangoes, apricots…). Vitamin C, by comparison, goes hand in hand with high levels of acidity (blackberries, guava, parsley, peppers, kiwis, lemon and other citrus fruit …). That is why it is important to vary fruit consumption.
Generally speaking, the vitamins are found in the most highly-coloured parts of fruit and vegetables (the most green lettuce leaves).
If you wish to make therapeutic use of this vitamins you should see your doctor or consult a practitioner who is well informed on its use in vitamin therapy.