Don’t let him to make you cry

Can you imagine a recipe without the onions in it? If you’ve been eating an apple a day to keep the doctor away, you would be wise to add an onion a day to that regimen. This wonderful bulb-vegetable, one of the oldest edible food sources known to humankind, is found in a bewildering array of recipes and preparations, be it your favorite salad, or mouth-watering gravy or curries. It has also been in used in traditional medicines since ancient times for its health promoting and curative properties.

Use of a dietary supplements

Popular interest in the use of dietary supplements for health applications is widespread in the United States. Health care professionals should be aware that, although nutrient supplementation is generally recommended to enhance the relative adequacy of the diet or to meet increased requirements associated with illness or disease, the therapeutic action of many botanical products is similar to that of drugs, so the potential for harmful interactions exists. 

Daily menu with all required vitamins

Start your day with a rich breakfast.
Just one cup of cereals (54 g), one glass of milk, low fat, (250 ml) and you'll be satiated and full of energy until lunch.

Vitamin C (Ascorbic acid)

Maintains intracellular cement substance with preservation of capillary integrity. Cosubstrate in hydroxylations requiring molecular oxygen. Important in immune responses, wound healing, allergic reactions. Increases absorption of nonheme iron. 

You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for repairing and maintaining bones and teeth.

Vitamin B12 (Cobalamin)

Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 helps prevent anemia that makes people tired and weak. Involved in the metabolism of single-carbon fragments. Essential for biosynthesis of nucleic acids and nucleoproteins. Role in metabolism of nervous tissue. Involved with folate metabolism. Related to growth.

Vitamin B12 is synthesized by bacteria, but the vitamin produced from the microflora in the colon is not absorbed. Food of plant origin contain the vitamin only through contamination or bacterial synthesis. 

Folic Acid (Folate)

Essential for biosynthesis of nucleic acids, especially important in early fetal development. Essential for normal maturation of red blood cells. Functions as a coenzyme – tetrahydrofolic acid. Folate-dependent reaction is the conversion of homocysteine to methionine in the synthesis of S-adenosyl-methionine, an important methyl donor. Also folate-dependent reaction, the methylation of deoxyuridylate to thymidylate in the formation of DNA, is required for proper cell division. An impairment of this reaction initiates a process that can lead to megaloblastic anemia. 

Biotin (Vitamin H)

Essential component of enzymes. Involve din synthesis and breakdown of fatty acids and amino acids through aiding the addition and removal of CO2 to or from active compounds and the removal of NH2 from amino acids. Vitamin H is part of the B complex group of vitamins. All B vitamins help the body to convert carbohydrates into glucose, which is used to produce energy. This vitamin helps the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. 

Pantothenic acid (Vitamin B5)

Pantothenic acid is widely distributed in foods. It is the compound of the synthesis of fatty acids, cholesterol, acetylation of alcohols, amines, and amino acids. This water-soluble vitamin acts as an antioxidant. In addition, it is used in the production of several enzymes and helps the central nervous system to communicate with the brain. Essential in the intermediary metabolism of carbohydrate, fat and protein. 

Vitamin B6 - pyridoxine

Water-soluble vitamin, that helps body to make antibodies, maintain normal nerve function, make hemoglobin, break down proteins, keep blood sugar in normal ranges. As a coenzyme, aids in the synthesis and breakdown of amino acids and of unsaturated fatty acids from essential fatty acids. Essential for conversion of tryptophan to niacin. Essential for normal growth.

Stable in presence of heat, light and oxidation. 

Niacin - Vitamin B3

Thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, biotin, folic acid, vitamin B12 and vitamin C are referred to as the water-soluble vitamins. Solubility in water is one of the only characteristics that they share. Because they are water soluble, these vitamins tend to be absorbed by simple diffusion when ingested in large amounts and by carrier – mediated processes when ingested in smaller amounts. They are distributed in the aqueous phases of the cell. Most are not stored in appreciable amounts, making their regular consumption a necessity.

Riboflavin - Vitamin B2

Thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, biotin, folic acid, vitamin B12 and vitamin C are referred to as the water-soluble vitamins. Solubility in water is one of the only characteristics that they share. Because they are water soluble, these vitamins tend to be absorbed by simple diffusion when ingested in large amounts and by carrier – mediated processes when ingested in smaller amounts. They are distributed in the aqueous phases of the cell. Most are not stored in appreciable amounts, making their regular consumption a necessity.

Riboflavin is essential for the metabolism of carbohydrates, amino acids and lipids, supports antioxidant protection. It carries out these functions as the coenzymes flavin adenine dinocleotide and flavin adenine mononucleotide. Because of its fundamental roles in metabolism, riboflavin deficiencies are first evident in tissues that have rapid cellular turnover such as the skin and epithelia.

Thiamin (Vitamin B1)

Thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, biotin, folic acid, vitamin B12 and vitamin C are referred to as the water-soluble vitamins. Solubility in water is one of the only characteristics that they share. Because they are water soluble, these vitamins tend to be absorbed by simple diffusion when ingested in large amounts and by carrier – mediated processes when ingested in smaller amounts. They are distributed in the aqueous phases of the cell. Most are not stored in appreciable amounts, making their regular consumption a necessity. 

Vitamin K - clotting factor

Vitamins are:

Fat soluble (A, D, E and K) vitamins – are absorbed passively and must be transported with dietary lipid. They tend to be found in the lipid portions of the cell such as membranes and lipid droplets. They are excreted with the feces, via enterohepatic circulation.

Water soluble (ascorbic acid, folate, thiamin, riboflavin, niacin, pyridoxine, biotin, pantothenic acid, cobalamin) vitamins – are absorbed by passive and active mechanisms, transported by carriers, and not stored in appreciable amounts in the body. They are excreted in the urine.

Vitamin K plays a role in bone formation and regulation of multiple enzyme systems. 

Your skin needs it - Vitamin E

Vitamin E has a fundamental role in protecting the body against the damaging effects of reactive oxygen species that are formed metabolically or encountered in the environment. 

Sunshine vitamin (D)

Vitamin D (calciferol)

Vitamin D is known as the sunshine vitamin because modest exposure to sunlight is usually sufficient for most people to produce their own vitamin D using ultraviolet light and cholesterol in the skin. 

For your eyes only - Vitamin A

Vitamin A is absorbed passively and must be transported with dietary lipid. It tend to be found in the lipid portions of the cell such as membranes and lipid droplets. It is  excreted with the feces, via enterohepatic circulation.