How Vitamins A, E, C help your body

The Institute of Medicine recommends that men get 900 micrograms of vitamin A, 90 milligrams of vitamin C and 9.4 milligrams of zinc each day, while women need 700 micrograms of vitamin A, 75 milligrams of vitamin C and 6.8 milligrams of zinc. Both men and women should get 12 milligrams of vitamin E and 10 micrograms of vitamin D daily. These vitamins are essential for the health of your cells, bones, organs and heart and it is crucial to get enough of all of them to maximize their benefits.

Vitamin A

Every cell in your body needs vitamin A. This nutrient regulates the growth and division of your cells and it helps your body produce white blood cells when you need to fight an illness or infection. It plays a role in remodeling bone and it keeps the cells that line your body's interior surfaces healthy. Smokers should avoid high-dose supplements of beta-carotene, according to Harvard School of Public Health, because it may increase their risk of lung cancer, but getting the recommended amount through food is healthy and safe.

 Vitamin A nourishes the eyes as well as the skin and has been useful in some disorders of the gastrointestinal tract. If you need really good looking skin, you should get more Vitamin A and Carrots, papaya and tomatoes are rich of vitamin A

Vitamin E

Vitamin E is a fat-soluble antioxidant that protects your cell membranes from damage and may prevent LDL cholesterol from oxidizing and forming plaque in your arteries. Women who are at risk for deep vein thrombosis may benefit from getting an adequate amount of vitamin E because it may prevent DVT from developing. Some research indicates that vitamin E might help prevent some types of cancer. A study published in the "Journal of the National Cancer Institute" in 2012 noted that middle-aged or older Chinese people who took high amounts of vitamin E, either from diet or supplements, had a lower incidence of liver cancer than those who did not.

IT improves circulation, repairs tissue and helps to grow your hair. oils, nuts and seeds are rich of vitamin E

                                                                                             

Vitamin C

Between 1500 and 1800, more than 2 million sailors died of scurvy, according to Harvard University. Some knew that citrus fruits prevented the disease, but vitamin C wasn't officially discovered until 1932. Since then, scientists have determined that your body needs this water-soluble vitamin to produce collagen, cartilage, tendons, ligaments and the basic protein in your bones. Vitamin C also functions as an antioxidant, protecting you from the damage done by free radicals.

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HEALTH BENIFITS OF CHOCOLATE

Chocolate may lower cholesterol levels

Chocolate consumption may help reduce LDL cholesterol levels.

A study published in The Journal of Nutrition was carried out to determine whether chocolate bars containing plant sterols (PS) and cocoa flavanols (CF) have any effect on cholesterol levels.

The study authors wrote "results indicate that regular consumption of chocolate bars containing PS and CF as part of a low-fat diet may support cardiovascular health by lowering cholesterol and improving blood pressure."

Chocolate may help prevent memory decline

Scientists at Harvard Medical School suggest that drinking two cups of hot chocolate a day may help keep the brain healthy and prevent memory decline in older people. The researchers said that hot chocolate can help preserve blood flow in working areas of the brain.⁴

The lead author, Farzaneh A. Sorond, said:

"As different areas of the brain need more energy to complete their tasks, they also need greater blood flow. This relationship, called neurovascular coupling, may play an important role in diseases such as Alzheimer's."

Chocolate may help reduce heart disease risk

Research published in the BMJ (British Medical Journal) has suggested that consuming chocolate could help lower the risk of developing heart disease by one third. The report was presented at the European Society of Cardiology Congress in Paris, France.⁵

The authors concluded:

"Based on observational evidence, levels of chocolate consumption seem to be associated with a substantial reduction in the risk of cardiometabolic disorders. Further experimental studies are required to confirm a potentially beneficial effect of chocolate consumption."

Chocolate and stroke

Canadian scientists carried out a study involving 44,489 people and found that people eating chocolate were 22 per cent less likely to suffer a stroke than those who didn't. In addition, those who had a stroke but regularly consumed chocolate were 46 percent less likely to die as a result.

So, It is better to eat chocolate. But remember that everything has a limit and keep your teeths protected.

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