When aiming to develop a strong and balanced lower body, it’s important not to underestimate the significance of the hamstring muscle group. Despite this, hamstrings are frequently disregarded during workouts. These muscles are pivotal in stabilising the hips, supporting the knees, and boosting overall athletic capabilities. You can efficiently focus on these muscles and reinforce them by integrating appropriate exercises into your workout regimen. Within this guide, we will delve into the optimal exercises for hamstrings that will set you on the path to attaining a well-proportioned and sculpted lower body.

Best exercises for hamstrings

Some exercises that work the hamstrings include:

1. Deadlift
2. Glute-ham raise
3. Bulgarian split squats
4. Hamstring curls
5. Stretches

1.    Deadlift

While the deadlift is known as a full-body exercise, it’s worth noting that it heavily involves working out the hamstrings, especially during the initial phase of the lift.

To perform the deadlift:

• Stand with your feet hip-width apart, with the barbell over your midfoot.
• Use an overhand or mixed grip to bend your hips and knees while gripping the barbell.
• Keeping your back flat, drive through your heels, and lift the barbell while extending your hips and knees.
• Lower the barbell back to the ground with control.

2.    Glute-ham raise

The glute-ham raise is a lesser-known yet incredible exercise among the effective workouts for hamstrings development. This movement targets the hamstrings and engages the glutes and lower back.

To perform the glute-ham raise:

• Secure your feet under the footpads of a glute-ham raise machine or have a partner hold them down.
• Maintain a straight posture and lower your body until your torso becomes parallel to the ground.
• Use your hamstrings to return to the beginning position.

3.    Bulgarian split squats

While primarily known as a quadriceps exercise, the Bulgarian split squat can also engage the hamstrings effectively, especially when performed with an emphasis on the lowering phase.

To perform the Bulgarian split squat:

• Stand a few steps away from a bench or elevated surface, with your back to it.
• Place one foot behind you on the bench and the other in front.
• Step into a lunge, keeping your front knee from extending past your toes.

4.    Hamstring curls

You can use the hamstring curl machine for this exercise. This machine directly targets the hamstrings. It’s a great option for fully engaging these muscles without involving other muscle groups.

To perform the hamstring curl:

• Adjust the machine’s settings to fit your body; ensure your ankles remain aligned with the machine’s axis.
• Secure yourself in the machine and grip the handles if available.
• Curl your legs upward, contracting your hamstrings fully.
• Slowly lower the weight back and reach your starting position.

Understanding cancer insurance and the need for it

Cancer insurance is a comprehensive cover that takes care of your expenses on being diagnosed with the killer disease. Your normal health insurance cover may cover cancer but the indemnity is only for hospitalisation expenses. Treating cancer involves a whole lot of non-hospitalisation expenses which are not covered under the usual health insurance policies.

Most cancer insurance plans offer a lump sum amount to the insured who is diagnosed with cancer. This payment helps the insured protect his savings.

The insured can spend the money however the insured chooses to. Out of pocket medical expenses are large for treatment of cancer. Also, the cancer stricken patient may have to consult a specialist outside of the network of specialists listed by your insurer. The normal health insurance does not cover many medical and non-medical costs, like experimental cancer treatment and travel & lodging.

Cancer in India

According to a report on ‘Risk of Cancer Development in India’ published on the website of US-government funded National Centre for Biotechnology Information, the probability of developing cancer of all sites from 35-64 years is 4.67% in males and 6.55% in females, while the life time risk is 9.05% and 10.2% respectively.

The greater risk in females was mainly due to the high risk of development of cancer of the uterine cervix and breast. When the age-period of 35 to 70+ years was considered, the probability percentage was found to be 9.94 % in males and 11.6% in females.

According to these estimates 1 in 10 men and 1 in 8 women in India can expect to develop cancer of any form, in their life span after the age of 35 years. The probability of developing tobacco related cancers from 35 to 70+ years was found to be 4.75% and 2.16% in males and females respectively.

Not just that, when you buy a health insurance plan, you are assured of optimal treatment when you need it the most to ensure a speedy recovery. Therefore, selecting a good insurance cover which takes care of your finances and health is extremely crucial. With the multitude of insurance providers offering health insurance policies, selecting the correct policy can at times get daunting. The internet in this case can be a savior and provide reliable information which should make selecting your policy easier.

Several insurance providers offer their health insurance which is a new trend over the conventional mode of operating through an insurance agent. Through the internet, you can get access to several quotes and know the extent of coverage offered by the health insurance plan. The coverage for different health insurance plans in India differs from one insurer to the next and by going online, you can easily compare and decide which health insurance cover best matches your needs. By comparing quotes, you will also get a fair idea about the premium payable for each insurance cover on offer. This way, you may select a health insurance cover without going over your budget. As all this information is always available online, accessing it at your convenience whether at home, at work or while travelling.

You can also purchase your health insurance policy online, anytime, anywhere through a computing device with internet access. This saves the hassle of setting aside time from your busy schedule to meet with insurance agents or travel to the insurance office to get quotes and process the requisite paperwork. Some insurance companies offering health insurance plans which may not require persons below a certain age to undergo a medical test before policy purchase. So, you need to look for insurance policies with medical test exemption so that buying online is all the more convenient.

With the constant increase in the cost of medical facilities, securing even the basic medical treatment for the ailing is now beyond the common man. This awareness and inflation is changing the face of health insurance in India and has promoted both urban and rural buyers to purchase a health policy plan.

When a person is young, health is generally not a concern. It is however, important to consider the possible deterioration of health later with advancing age, increasing stress and reduced immunity among several other factors. Not just that, a medical exigency can arise anytime, whether you are young or old. It is thus important to purchase health insurance cover. Some health insurance providers offer family medical insurance covers. It is essential to check who the health policy covers i.e. limit on the number of adults and children to be included in the policy, before you sign the dotted line. Such health plans are extremely beneficial as you can optimally insure your loved ones with the payment of a single premium.

A health insurance policy typically offers coverage for the expenditure made towards medical treatment. A comprehensive health insurance offers enhanced coverage apart from surgeries and several insurance providers offer coverage for doctor’s visits, cost of medication and several in-patient and out-patient expenses. Some health insurance providers have special plans which cover life-threatening or critical illnesses, the treatment for which usually runs into huge hospital bills. Thus, your health policy plan keeps you prepared in the wake of any medical emergency and relieves you of the stress of arranging for finances at the eleventh hour.

The coverage offered by health insurance providers varies greatly. It is for this reason that a thorough research is important with regards to extent of coverage. Several insurance providers have a tie-up with hospitals where the insured can avail of treatment. ICICI Lombard has a tie-up with over 4000 premium health care providers where the insured can avail of cashless hospitalisation. You also need to take into consideration the amount paid for insurance premium and co-payments or deductibles, if any. All this will help you select a good health insurance plan which offers adequate medical coverage and also accommodates your budget perfectly.

ICICI Lombard Health Insurance Cashless Network Hospital List in Jhansi, Uttar Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Jaunpur, Uttar Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Hathras, Uttar Pradesh

Explore ICICI Lombard’s health insurance policies :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Hardoi, Uttar Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Hapur, Uttar Pradesh

Explore ICICI Lombard’s health insurance policies :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Greater Noida, Uttar Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Activate Booster (Top Up Health Insurance)
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Gonda, Uttar Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Ghaziabad, Uttar Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Activate Booster (Top Up Health Insurance)
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Firozabad, Uttar Pradesh

Explore ICICI Lombard’s health insurance policies :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

When choosing a health insurance policy for a family, understanding the finer details, such as sub-limits, is crucial. Many policyholders overlook this aspect, only to face financial surprises during claims. Sub-limits in health insurance can impact how much you are reimbursed for specific medical expenses. In this blog, we will explore what sub-limits are, their importance, types, and how they affect a health insurance plan.

What is a sub-limit?

Sub-limit is a monetary cap that your insurer places on your health insurance claim. It limits the reimbursement amount for certain treatments, room rent, or procedures, even if the total sum insured is higher.

Let us assume-  due to medical complications, my wife's medical bill went up to Rs. 1 lakh. Our health policy had a sub-limit of Rs. 40,000 for the treatment of kidney stones. Hence, I will have to shell out the balance of Rs. 60,000 from my pocket.

What is the sub-limit in health insurance?

In a health insurance for family, a sub-limit determines how much the insurer will pay for particular medical expenses. It applies to hospital room rent, doctor's consultation charges, ambulance charges and a few common medical procedures as well.

Importance of sub-limit in a health insurance plan

Understanding sub-limits in a health insurance plan helps in:

1. Managing out-of-pocket expenses: Policies with lower sub-limits may require you to pay more from your own pocket.
2. Choosing the right coverage: Helps in selecting a health insurance policy with flexible or no sub-limits for better financial security.
3. Optimising premium costs: Policies with sub-limits tend to have lower premiums, making them cost-effective.
4. Avoiding claim disputes: Knowing sub-limits beforehand ensures smooth claim settlement without unexpected deductions.

Types of sub-limits in health insurance

Sub-limits can vary based on the insurer and the policy. The common types include:

1. Room Rent Capping

• Limits the coverage on hospital room charges per day.
• If you exceed the limit, the extra cost is borne by you.
• Example: A sub-limit of ₹4,000 per day on room rent means you pay extra if you choose a more expensive room.

2. Treatment-Based Sub-Limit

• A cap on specific medical procedures like cataract surgery, hernia surgery, or joint replacement.
• Example: A ₹40,000 sub-limit for cataract surgery means you will bear the additional cost if the surgery expenses exceed this amount.

3. Post-Hospitalisation & Pre-Hospitalisation Expense Sub-Limit

• Limits reimbursement for diagnostic tests, doctor consultations, and follow-ups before and after hospitalisation.
• Example: If your health insurance plan covers pre-hospitalisation expenses up to ₹10,000 but your actual expenses are ₹15,000, you pay the ₹5,000 difference.

4. Specific Disease or Illness Sub-Limit

• Some policies have sub-limits on high-cost treatments like kidney dialysis, chemotherapy, or heart surgeries.
• Example: A health insurance policy for a family may cover heart surgery up to ₹2 lakhs, even if the total sum insured is ₹10 lakhs.

5. Ambulance Charges Sub-Limit

• Caps on ambulance expenses for hospitalisation.
• Example: A sub-limit of ₹2,000 on ambulance costs means you’ll pay extra if the actual charge is ₹3,000.

Conclusion

Now that you know about sub-limits on insurance policies, you are ready to take a look at your own health insurance. Firstly, enquire about the sub-limit clause in your existing health policy. In case you feel that your coverage isn't adequate, as a next step, opt for upgrading the Sum Insured. When choosing a health insurance policy for a family, consider whether you prefer a lower premium with sub-limits or a comprehensive plan without restrictions. Remember to read the policy fine print and look for co-payment and other restrictive options. Lastly, go through the list of exclusions before selecting a policy that best suits your needs and finances.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Mediclaim will insure you and your family of medical coverage for all members as well under a separate policy.

With the advent of new technology, the medical and health sector has seen tremendous growth. There are new drugs to fight illnesses that were initially considered incurable. However, the cost of these drugs is not something that you can keep paying for too long without draining your savings. Even the cost of normal healthcare has increased in keeping with the upwardly mobile economy. For a middle class family, a medical emergency could mean a drain on their savings. Therefore, it is only health insurance that can assure you of proper medical care in emergencies.

In a health insurance scheme, a person of a certain age can get coverage of a fixed amount of medical expenses per annum by paying a premium annually. With health insurance therefore, you can insure yourself of proper treatment in a reputed hospital.

In addition to the basic benefits inbuilt in a health insurance, there are other features and coverage in many of the policies offered by different companies.

• Family floater plans:

Under such plans you pay slightly higher premium to cover up to 4 members of the family under the same plan. It provides the flexibility of choosing a cover for the entire family. If one member of the family is hospitalised and money is needed for his treatment out of the assured sum, the balance money is available for other members. In the family floater scheme, you will get proper medical care for the whole family.

• Hospitalisation cash benefit:
  Under this clause, for every completed day of hospitaslisation the insured gets cash benefits. This compensates to a large extent for the expenses incurred for hospitalisation and loss of earnings for staying away from work.
• Pre hospitalisation and post hospitalisation benefits:
  There are some mediclaim policies which provide coverage for diagnostic and medicinal charges 60-90 days prior to hospitaslisation. Similarly, after discharge from the hospital, expenses related to check up and medicines are reimbursed for a specified period.
• Cashless facility:
  Under this facility you are not required to pay the bills to the hospital put of your own savings. There is direct settlement with the hospital. The payment of hospital charges is done by a Third Party Administrator (TPA) which in turn settles the reimbursement with the insurance company. This arrangement is done for a network of hospitals. You can get proper treatment in any of these hospitals under the cashless facility.
  
  A good policy assures you of many benefits that you can avail of at present or in the future. Invest in one now to save yourself troubles in the near future.

A list of reasons that can lead to the rejection of your health insurance claim

Customers buy health insurance with a mindset that it will rescue them from severe medical emergencies. But what happens when the claim is rejected? The setback of claim rejection can have major financial implications for the insured. The rising costs of hospitalization and medicines further intensify the apprehension, leaving the insured vulnerable.

You need financial support to recover from an illness or injury and medical expenses are the last thing that you want to be bothered about. To ensure that your claim is not rejected and you get reimbursed on time, you must adhere to these points before making a claim.

Waiting Period

Waiting period is the most common reason for health insurance claim rejections. Waiting period can be of different types depending on the insurer and policy. There may be an initial waiting period where a claim is rejected within 30-90 days of buying the cover. There may be a waiting period for pre-existing illnesses where the claim will get rejected within a specified period (usually 1-2 years) if the claim is made for the pre-existing illness. Besides, there may be specific waiting periods for medical conditions such as maternity.

Incorrect Information

It is probably one of the leading causes for claim rejections. The insurance policy is based on the details that the insured provides at the time of filling the proposal form. All insurance policies are based on good faith and the insured is expected to provide complete and honest information at the time of purchasing the policy. If any discrepancy is found or if an ailment is discovered, which was not informed to the insurer earlier, then the claim will be rejected.

Permanent Exclusions

Every insurance policy has certain permanent exclusions that will not be covered under any circumstances. These can be anything from certain diseases to treatments. Not all policies have the same content in their exclusion list. Therefore, it is advisable to go through the exclusions carefully to avoid unexpected surprises later on.

In this article, we empower you with all you need to know about depression as a condition. Combine that with the practical ways of battling depression (you can find Part 1 here and Part 2 here), and depression doesn't stand a chance before you. Let's delve deeper into what really depression is, what are its causes and what more you can do to emerge victorious.

So, What is Depression?

Depression is a mental state in which a person experiences a low mood. He/she is averse to doing anything that might have an impact on his/her thoughts, feelings or behaviour. Emotions associated with depression are hopelessness, sadness, anxiety, helplessness, guilt and irritability. If worst comes to worst, the person loses all interest in the activities that once interested and excited him/her.

What Are the Possible Causes of Depression?

Depression is a normal emotional response to a sad event in life. However, prolonged sadness converts into psychological depression and is dangerous, if untreated. Some of the most common causes of depression can be classified as:

Matters of the Mind-Life Events

Life events like those during childhood (neglect, abuse, etc.), childbirth, menopause, financial problems, death of a near one, troubled relationships, social problems, may contribute to depressive state of mind. Diagnosis of chronic diseases, like AIDS or cancer, may also lead to depression.

Non-Psychological Reasons

Common amongst non-psychological reasons are infectious diseases and certain disorders (stroke, diabetes, multiple sclerosis, hypothyroidism etc.). Depression is also linked to certain medications (interferon treatment in Hepatitis C infection) and drug abuse.

What is Yoga?

Yoga is an ancient form of exercise that entails physical postures, meditation, and deep breathing techniques. It is a spiritual discipline based on subtle science that focuses on bringing physical and mental strength into coordination. One of the many benefits of yoga is that it can help you deal with stress.

Preventive vs. curative care

The cost of healthcare has skyrocketed. Today, the average hospitalisation and related non-medical expenditures reach up to ₹16,956 (in rural regions) and ₹26,455 (in urban areas) per treatment. With limited healthcare resources and an increase in their demand, health insurance is crucial and it is safe to say that preventive measures hold the key to future healthcare.

The regular practice of yoga can help prevent non-communicable diseases such as blood pressure, diabetes and cardiovascular illness, thereby reducing the need for curative medicine. Yoga also serves as a stalwart solution to keep chronic back pain, arthritis and other lifestyle diseases at bay. Research published in the Complementary Therapies of M\edicines reveals that yoga is also effective in treating pain, anxiety, and depression in patients with chronic back pain.

Types of Yoga

1. Vinyasa yoga:

Vinyasa is a Sanskrit word made up of "Vi" and "Nyasa." Vi means variation, whereas Nyasa means within defined parameters. This type of yoga is performed by stringing posture together and moving from one to the next while breathing.

2. Hatha yoga:

Hatha is a Sanskrit term that means force. While performing this yoga, all the five senses of your body are involved. The benefits of yoga (hatha yoga) include improved sleep, stress release, and relief from neck and back pain.

3. Iyengar yoga:

The Iyengar yoga style was founded by B.K.S. Iyengar. This kind of yoga is performed by practising asanas that align the physical body structurally. The features that distinguish it from others include the use of props, precision, and sequence.

4. Kundalini yoga:

This form of yoga is performed by breathing exercises, repetitious positions, chanting, and singing. This yoga's primary goal is to awaken one's spiritual energy. Kundalini yoga is often known as 'yoga of awareness’ because of this feature.

5. Bikram yoga:

Popularised by Bikram Chowdhary, this form of yoga is a variation of Hatha yoga. It is done for 90 minutes by performing 26 asanas and 2 pranayamas in a similar order.

6. Ashtanga yoga:

This style of yoga is performed to strengthen muscles and increase physical strength. The benefits of yoga (Ashtanga yoga) include body rejuvenation, toned muscles and a flexible body. The key steps involved in this yoga are:

• Control
• Rule of conduct
• Poses
• Breathing control
• Sensory perceptions withdrawal
• Concentration
• Uninterrupted meditation

Complete equilibrium

7. Yin yoga:

This style of yoga is characterised by passive floor postures focusing on the lower body, particularly the lower spine, hips, inner thighs and pelvis. The positions can last up to 5 minutes and, in some cases, even longer.

8. Anusara yoga:

Anusara is a Sanskrit term that consists of two words—“Anu,” which means with, and “Sara,” which means flow. Anusara Yoga's varied positions emphasise the heart and are in complete alignment with breathing. It is a modern form of yoga and there are over 260 poses to choose from.

9. Jivamukti yoga:

Jivamukti is a Sanskrit word made up of "Jiva" and "Mukti." Jiva means living soul, whereas Mukti refers to the soul's liberation from the endless cycle of death and rebirth. Jivamukti yoga is based on 5 principles of meditation, devotion, music, scripture, and non-violence. This form of yoga is intense and requires high physical involvement. The basic moves of this yoga are adapted from Hatha yoga.

Diabetes is a life-long disease having several negative implications

Diabetes is a chronic disease, having no cure and lasting a life time. While diabetes is a metabolic disease, affecting how food is digested by the body for energy and growth, it acts as a silent killer.

Effects of diabetes on a person’s physical and financial well-being are negative and in plenty. Not only is diabetes the largest cause of kidney failure and blindness but it also makes healing from minor infections harder for the body.

Cardiovascular Disease

Typical effects of diabetes like heart disease and stroke are the most common causes of death in adults. High blood pressure, high cholesterol as well as blood sugar levels are common health complications of those with diabetes that lead to cardiovascular diseases. The longer someone has diabetes, the higher is the chance of them developing a heart disease.

One of the leading causes of death in India now is cardiovascular disease as per a recent report. However, the situation is even grimmer for people with diabetes because cardiovascular diseases are almost twice as fatal for diabetics than they are for others.

Not only is the treatment for cardiovascular diseases one of the most expensive but, it also has an occupational cost that cannot be quantified. People with cardiovascular diseases cannot work high-pressure high-stress jobs.

Kidney Failure

One of the main effects of diabetes on the physical health of the person is kidney failure and complications. About 20 to 30 % of people with diabetes develop diabetic nephropathy. Diabetic nephropathy is a chronic disease that has no cure and requires lifelong treatment.

While not all cases lead to kidney failure, the ones that do require dialysis or a kidney transplant, the cost of which easily runs into lakhs.

One chronic disease on top of the other not only has significant negative effects on the body and the overall immune system but also make the cost of treatment and health care an unavoidable and constant affair. This goes to show the importance of health insurance, and the benefit it brings.

Visual Complications

• Cataracts

Cataract is a visual condition that makes the eye’s naturally clear lens cloudy and opaque, not allowing light to pass through it as it normally would. This restricts light from reflecting on the retina properly and makes vision cloudy and blurry. While cataracts are usually age-related, diabetics tend to contract them at a much younger age.

• Glaucoma

When there is a gradual increase in the normal fluid pressure of the eyes, glaucoma occurs, damaging the optic nerve that can lead to possible vision loss. What’s worse is that there are no symptoms until there is a loss of peripheral vision, and is only detected when significant damage is already done.

All you need to know about Vitamin A and its benefits

Vitamin A is a fat-soluble nutrient essential for the smooth functioning of several physiological processes of the human body, from immune system maintenance to skin cell replacement. Since our bodies cannot produce vitamin A, it’s important to include vitamin A foods in your diet.

The recommended dietary allowance (RDA) for adults is 900mcg for men and 700mcg for women daily. For pregnant and lactating women above 19 years, a daily dose of 770 and 1200mcg is recommended respectively. The recommended daily dose for children increases as they age, making it a vital nutrient for the growth process.

Sources of Vitamin A

Vitamin A can be found in plant and animal sources, which ensures that you are eating a balanced diet. Plant sources contain carotenoids; the plant-based form of vitamin A, which is converted to vitamin A after it is consumed. This includes dark green coloured vegetables such as spinach, chard, amaranth, along with carrots, pumpkins, squash, mangoes, papaya, and maize. The animal sources include liver, fish liver oil, dairy products, and eggs. Besides, vitamin A can be found in red palm and Biruti palm oil.

Benefits of Vitamin A

It is necessary to intake the recommended dose of vitamin A for a healthy body, either through a balanced diet or through multivitamin supplement. This nutrition plays a vital role in bodily functions, with benefits such as:

• Physiological processes– It helps in physiological processes such as ensuring that tissues produce mucous to act as barrier to infection. It also helps in neurological functions, formulation of sperm cells, and supports bone growth.

• Prevents cancer– The antioxidants in vitamin A, along with retinoic acid, is said to prevent several types of cancer such as colon, breast, and skin cancer.

• Skin health– Deficiency of vitamin A can cause several skin problems and an excess intake causes dry and itchy skin. Since it supports skin cell growth, it is a necessary nutrient for healthy skin.

• Supports the immune system– Vitamin A helps with several functions of the body’s immune system. Its deficiency can cause a weakened immune system, leading to increased infections.

• Improves eye health– Vitamin A in balance doses improves night vision by aiding the eyes to adjust to light changes and keeps the eyes moist. It can also reduce the risk of cataracts and macular degeneration, which is the cause of vision loss.