Year: 2025

Vitamin B5 (Pantothenic Acid): A Complete Guide to Its Benefits, Sources & More

You must have heard someone is saying pantothenic acid. Actually it is another name Vitamin B5. This is also member of vitamin B complex family and performs various functions inside the body.

It has an active role in your body as it is essential to convert food into energy. It also synthesises fats and provides support to your overall health.

It is essential to understand its role inside the body so that you can incorporate it into your diet. It is present in the plenty of food items.

What is Vitamin B5?

Pantothenic is derived from Greek word pantoten, which means “from everywhere.” It means that it is present in almost every food source.

The main function that is performed inside the body by vitamin B5 is its involvement in the syntheses of coenzyme A (CoA). Your body needs this special enzyme for many metabolic processes. These specific metabolic processes can’t be performed in its absence.

Health Benefits of Vitamin B5

It is vital for the performance of normal bodily functions.it form following function s inside a human body.

1. Energy Production

Vitamin B5 is involved in the metabolic processes. These processes include catalysis of carbohydrates, fats and proteins. These processes involve the production of energy. Energy is required to perform all the function.

If you are suffering from the deficiency of this vitamin then you will lose your stamina and will not be able to carry out your work. It means Vitamin B5 is necessary for stamina building.

2. Vitamin B5 supports Hair and Skin Health

if you have ever read the ingredients of skin care products? You must have noticed that all skin care and hair products contains vitamin B5.

It is mainly present in these products because pantothenic acid improves the elasticity and skin hydration. It also supports healthy hair growth.

3. Wound Healing

Pantothenic acids also help in the regeneration of tissues. This vitamin is also helpful n healing process. It reduces the inflammation of the wound.

4. Reduce Stress and Anxiety

It also has function in the stress management. Vitamin B5 regulates stress hormones like cortisol. It also supports the proper functioning of the adrenal gland.

5. Support Cardiovascular Health

It is also helpful in the proper functioning of the heart. It is suggested that it help in the lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).

Food Sources of Vitamin B5

As its name shows that it is present in almost everything edible. Here is a list provided with approximate amount of its presence.

Food Source	Approximate Content per 100g
Chicken Liver	6.7 mg
Sunflower Seeds	7.0 mg
Avocados	1.4 mg
Mushrooms	1.5 mg
Salmon	1.0 mg
Eggs	1.3 mg
Yogurt (plain)	1.4 mg
Sweet Potatoes	0.9 mg

Recommended Daily Intake

According t0 NIH following is the recommended dose which should be eaten for proper bodily functions.

Age	Daily Intake
Infants (0-6 months	1.7mg
6-12 months	1.8mg
1-3 years	2mg
4-8 years	3 mg
9-13 years	4mg
14+ years	5mg
Pregnant women	6mg
Lactating Women	7 mg

Signs and Symptoms of Vitamin B5 Deficiency

This vitamin is present in most of the foods so it is very rare that you will suffer from its deficiency. But in some cases its deficiency also occurs.

Its deficiency occurs in those people who are malnourished or suffering from some absorption disorder.

Here are signs and symptoms which indicated that you are suffering from its deficiency:

Fatigue and irritability
Muscles cramps
Nausea and abdominal pain
Tingling or burning in the hands and feet
Headache
Insomnia

When to Take Supplements?

If you are taking different types of foods then there is very minor chance of B5 deficiency. But if you suffer from its deficiency then always consult your healthcare provider for supplements.

Never take any medication or supplement without the prescription of your healthcare provider.

July 3, 2025

10 Natural Ways to Boost Immunity
It is need of the hour to boost immunity system to cope with today’s fast paced world. Strong immunity system means you have strong ability to fight against seasonal flu, new virus and stressful routine. Your immune system provides you the first line defense against these viruses and bacteria.

If you develop a strong immune system that you can better concentrate on your goals without getting worried for health. These small obstacles continuously damage your daily routine and eventually affect your whole being.

It is better for you to boost immunity naturally rather using taking pills and quick fixes. There are natural ways to improve your immunity without disturbing your daily work.

Now we are going to provide you with the practical tips which will help you to boost immunity naturally.

Why Natural Immunity Matters?

It is very important that your body have a strong defense system. This strong immune system supports the body to fight against invaders like bacteria, virus or any other pathogens.

When you boost your immune system naturally then there are less chances of getting medications. Medications and supplements provide temporary support to body.

At times medications might have some side effects but natural immune system provides long term immunity without any side effect.

Function of Immune System

Strong immune systems have following functions in the body of a person
1. It is first line defense system of the body. So when a person has strong immunity his body naturally fights faster against these invaders or germs.
2. If body gets any infection then there are less chances of getting severe infections. Because strong immune system reduces severity of the illness.
3. Aging is the natural process which cannot stop by any mean. But what matters is the healthy aging. A person with immunity has healthy aging rather that premature aging.
4. When a person stays fit and healthy naturally his energy boosts and he have more stamina to focus on his tasks.
It is possible to strengthen your immune system simply with habits, foods and stress management.

Top Immune Boosting Foods

What you eat is very important to boost immunity. There are some foods which are best to enhance the function of immune system naturally.

1.     Citrus Foods and Berries

Citrus fruits like lemon, oranges and grapefruit are rich in Vitamin C. Vitamin C are helpful for your body to produce white blood cells. These white blood cells are primarily the defense line. So including vitamin rich foods into your diet will boost immunity naturally.

Berries are also crucial for boosting immunity.

2.     Green Leafy and Cruciferous vegetables

All those foods which have a good portion of Vitamin A, C, and E are helpful in boosting immunity. You can eat Spinach, Kale, broccoli, and Brussels to increase you immunity naturally.

These foods also contain fibers. Fibers are helpful for your gut health.

3.     Garlic, Ginger, and Turmeric

If you use spices like turmeric, garlic, and ginger in your diet then they are best anti-inflammatory powerhouses.

Garlic boosts immune cell to provide you immunity.

Ginger and turmeric are best to reduce oxidative stress. They also provide the help to fight against the infections.

4.     Yogurt and Fermented Foods

Yogurt, kefir, kimchi and sauerkraut contain probiotics, which are essential for gut health. It is important to mention here that about 70% of immune system is present in the gut. So gut health is essential to boost immunity.

5.     Nut, Seeds and Fatty Fish

All the nuts which are good source of vitamin E support immunity. Naturally almond, sunflower seeds and walnut contain vitamin E. So by adding these nuts into your diet will support the immune system.

Salmon contains omega-3 fatty acids, which is also helpful in reducing inflammation.

Healthy Habits to Boost Immunity

Immunity cannot be increases only by eating immunity boosting foods but lifestyle is another important factor that plays crucial role for immunity development.

Here are some habits which you can include in your daily life to support your immunity. These are some choices but have far greater impact.

1.     Quality Sleep

If you are having a good diet plan but not getting sleep then there are less chances of improving immunity.

A question arises how to improve immunity naturally through sleep?

Sleep is a natural process of regeneration of immune cells if you are not getting a good sleep of 7-9 hours per night then it may affect your immunity as well. A good sleep in the night means you have good immunity to fight against the illness.

Good diet plus good sleep together provides your body to perform best in all circumstances and boost immunity.

2.     Exercise

If you are having passive lifestyle then you must go for proper exercise which may include walking, swimming or yoga. People with passive life style are at more risk of getting illness.

So make it your priority to take some time for exercise from your daily routine. Make it your habit to take at least 150 minutes per week for exercise. Do the exercise regularly to get best results.

Exercise is the best way to promote blood circulation which is healthy and also boost immunity

3.     Stress Management

Stress is a silent killer of body cell. So you must always remember that properly manage your stress as it hinders the immune responses. It also leads to high blood pressure.

You must take deep breaths in stress provoking situations. Meditation, journaling or walks in nature can provide you relief from stress and boost immunity.

4.     Stay Hydrated

Water is essential element which performs various functions in the body. It also has function in the immunity as well. It supports your immunity system by increasing lymph circulation and flushing toxins from your body.

Herbal teas or lemon water are best options to boost immunity.

5.     Avoid Smoking and Alcohol

One of the main reasons of weak immune system is smoking and excessive use of alcohol. If you take excessive alcohol it will dehydrate you which will result in weak immune response.

Smoking is very injurious to health as it damages your respiratory system and gut health. Gut health is crucial for your immune system function.

Best Vitamins for Immune System

If you want to boost immunity then there are some vitamins which are helpful in this regard.

1.     Vitamin C

Your body needs vitamin C for the production of white blood cells. These white blood cells are the main functional units of immune system.

2.     Vitamin D

Vitamin D also has function in supporting your immune system. It enhances the natural ability of immune cells to fight against the pathogens.

3.     Vitamin E and Immunity

Vitamin E also plays role in the functioning of immune system. If a person lacks this vitamin, he may experience impaired immune response.

You can incorporate these vitamins into your diet but if you are taking them in supplementary form then you must consult a health care provider before taking them.

Daily Immune Boosting Tips

Here you are provided with some small practical tips which will help you to increase your immunity.
1. Remember to drink warm water on empty stomach at the start of your day. You may add lemon to get vitamin C as well.
2. If you get bored with same vegetable plan then add some colorful fruits and vegetables into your diet. This will provide you verity and pleasant feeling as well as immunity.
3. Try to take some time for yourself. Go for a walk in sunlight which will naturally increase your vitamin D intake. This will provide you physical work, freshness and boost your energy.
4. In the evening or during snack time eat some seed and nut to get vitamin E.
5. You can add turmeric, garlic, and ginger into your cooking.
You don’t need to make big changes in your routine. You are just needed to take small but consistent steps to improve your immunity.

Just start with one tip from this guide and you will notice the major difference in your health. And your body and immune system will thank you for including these habits in your life style.
July 2, 2025
10 Surprising Benefits of Drinking Warm Water on Empty Stomach
Most of the time, we start our day with a cup of tea or coffee. Have you ever considered that whether it is healthy or not? The best thing to start your day is to drink a cup of warm water. It is healthy to drink warm water on empty stomach because it has many health benefits.

Now we are going to take a deep dive to explore all benefits of drinking warm water on an empty stomach to take maximum benefits.

1.     Improves digestion

Water plays key role in the digestion of food. When a person drinks warm water in the morning before eating anything it stimulates the digestive track. In return this warm water improves the digestion of food. For this purpose warm water stimulates the stomach to release enzymes that are benedictory for diction of food.

If you experience bloating, irregular bowel movements then you must make it your habit to drink warm water in the morning. This warm water will help you to have better digestion.

2.     Detoxify the body naturally

When we drink warm water in the morning it act a natural internal cleaner. When a person is sleeping there are many processes which are undergoing within the body. During all these processes body releases wastes and toxins.

When person gets up in the morning with empty stomach and drinks warm water it will help the body to remove all these waste and toxins to get removed by the body more effectively.

3.     Helps in Weight Loss

If a person is doing workout to lose some weight then he must drink Warm Water in the morning. Warm water raises the core temperature of the body. In this Way it helps the body to burn some calories. That is in return, helpful in losing weight.

One must drink warm water about 20-30 minutes before breakfast. This early consumption of eater will help the person to feel full for whole day and it will also reduce the cravings.

4.     Relieves Constipation

One of the most common causes of constipation is dehydration. When a person drinks less and cold water then there is more chances to have constipation.

When warm water enters into digestive track and reaches intestine it hydrates it and promotes smooth movement of bowl. It also activates the muscles of intestine to have smooth movement.

So a person who is suffering from constipation adds warm water in his daily routine, he will experience less constipation.

5.     Clears Nasal Passage

Some times when a person stays dehydrated he often wakes up with the stuffy nose. If that person makes it his habit to drink warm water before breakfast it will loosen mucus and helps in relieving sinus pressure.

Warm water also helpful in soothing the throat as during the sleeping hours throat gets dry. By drinking water there are less chances of inflammation in the nasal passages.

It is very helpful during allergy and flu seasons.

6.     Skin Health and Warm Water

Taking warm water in the morning is the best remedy to attain a clear and radiant skin. When a person drinks warm water in the morning it automatically hydrates the skin to maintain its elasticity.

Warms water also enhances the blood flow and flushes out toxins from the body which results in the fresh and clear skin.

It is being observed that people who drink more and warm water in the morning and throughout the day has better complexions and radiant skin.

7.     Natural Stress Reducer

Warm water on an empty stomach is a natural stress reducer. Basically it activates the Parasympathetic nervous system to promote calmness.

When a person starts his day with drinking warm water it automatically provides positive and fresh vibe for the day.

8.     Premature Aging and Warm Water

When a person remains dehydrated for a longer period of time he may suffers from pre mature aging. As it is mentioned earlier that water detoxifies the skin. So in this way it helps the body by reducing fine lines on face, dryness and uneven skin tone.

Warm Water promotes proper digestion inside the body. It also enhances blood circulation. All these function of water prevents premature aging.

9.     Help Kidneys to prevents UTIs

Body of a person undergoes many metabolic processes while sleeping. Body produces toxins and waste products which get out from the body by kidneys. If kidney gets sufficient water then they work more effectively.

If a person have urinary tract infections commonly known as UTIs then it is advised to them drink more water. When a person drinks more water then kidneys works best for the body.

It is observed that drinking warm water helps to reduce the chances of kidney infections and stones.

10. Support Immunity

A person who is having well hydrated body has more immunity as compared to a person who drinks less. When a person has strong immunity then it means he has more ability to fight against diseases.

All the metabolic processes which are undergoing in the body needs water. When a person intakes warm water he gets maximum nutrient absorption as well. It is also helpful in the circulation of blood.

These two functions of warm water make the immunity system strong.

Including Water in Daily Routine

It is important to stay hydrated throughout the day to get maximum benefits.

Here are some suggestions to make it in your routine:
1. It is advised by WHO to drink boiled water. It doesn’t mean that you drink boiling water but you are needed to let it cool after boiling. You need to drink slightly warm water.
2. One must drink 1 glass of warm water every morning before breakfast. It must be taken about 20-25 minutes before breakfast to get maximum benefits.
3. If you don’t like drinking warm water on an empty stomach then you may add some flavors to it.
Once you will make the habit of drinking warm water on an empty stomach you will experience the change in your body. Try it now and you will feel the difference in your routine.

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July 1, 2025
10 Proven Ways to Prevent hepatitis
10 ways of protection against Hepatitis

The hepatitis is a liver disease that is caused by a virus. It is spread through body fluid.

When body fluid of an infected person enters into a healthy person then it causes this disease.

It is important to protect yourself from this disease by taking following precautionary measurements.
1. Surgical Instruments
This disease may spreads through surgical instruments. It is precautionary for you to always make sure that whenever you are undergoing any surgical process, it is performed with sterile instruments.

You need to ensure that you are going through any surgical procedure under the supervision of professionals.
it is especially to take in mind that whenever any dental procedure is performed asked your dentist to use properly sterilized instruments. Most of the time dental procedures are not performed with properly sterilized instruments, which results in spread of this disease.

It is important to use fresh or sterilized instruments to avoid contract with disease because hepatitis spreads through these surgical instruments.
1. Use of Needles and Hepatitis
Needles and syringes are one of the most common reasons of spreading this disease. In developing countries it is not taken into consideration to use fresh syringe every time to inject.

It is in practice to use a single syringe for more than one time. When these used syringes are injected into vein of healthy person they cause the transfer of hepatitis.

The reason is that these syringes might be already used with hepatitis patient.
It is important to make it sure that you are injected with fresh syringe.

It is also your responsibility to ask the person who is injecting to waste used syringe in front of you. In this way it is possible to stop the spread of hepatitis.

If you are getting any tattoos or piercing then make it sure that needles used for these purposes are fresh. It is seen that these needles also carries hepatitis virus. So make it sure that these needles are not dangerous for your health and free from viruses and bacteria.
3. Blood transfusion

hepatitis spreads through body fluid especially blood. So carelessness while transfusing blood is a common mode of spreading this disease. It is always recommended to take full screening before administering blood.

Blood carries all those viral and bacterial infections that are present in the person. If a person has hepatitis then it will be transported to another healthy person as well with transfer of infected blood.

So always make it sure that you are getting blood from a healthy person.
4. Avoid sharing Personal Items
Hepatits is transferred from one person to another with body fluid and blood. So it is necessary to use your own personal items such as nail cutter, toothbrush and razor.

One must avoid sharing of these items with family and friends. It is precautionary to not share items with other which have chance of having any blood or body fluid of other person.

It is also safe to use new blade every time for shaving. It makes sure that there are no viral or bacterial germs on blade. Because while using these blades they often cuts the skin and might carries viruses as well. So it is healthy practice to use new blade every time.
5. Vaccination for Hepatitis
Vaccination is the best way to protect you from hepatitis. There are vaccines available for hepatitis B and C.

It is suggested to take your test and if it is negative then take vaccination. It will prevent the development of this disease if in future you get in contact with this virus.
According to WHO there are three doses of this vaccine. First two dosses are administered with the gap of one month. And third dose is takes after 6 months of second dose.
6. Practice Good Hygiene
It is useful to practice good hygiene to stay healthy. You need to develop habits of washing hands with soap and water after using restroom.

Whenever you reach home form outside then wash your hands. Washing hands with soap and water makes it sure that you are not carrying any bacteria or virus.

Make it your habit to wash your hands before eating. This will ensure that you are not getting any germs through your hands into your stomach.
7. Safe Food and Water
Hepatitis spread through water as well. If feces are included in the water then it can cause this liver disease. So it is recommended to drink clean water. You need to use bottled, filtered or boiled water for drinking. This will make sure that water is free of germs.

It is complimentary to drink properly boiled, filtered or bottled water in area with poor sanitation. Always eat food that is properly cooked.
8. Safe sex Practice
Hepatitis also transmitted through sexual intercourse. It is viral diseases that are transmitted through body fluid. So it is recommended to use condoms and practice personal hygiene to reduce the risk of its transmission.

These precautionary measures are also helpful to reduce the chance of other sexually transmitted diseases.
9. Regular screening
hepatitis disease does not show immediate symptoms. It is rather starts to infect liver and diagnosed when it is spread thoroughly. So it is recommended to take test for hepatitis regularly to avoid its risk.
People who are at higher risk of contracting this disease are suggested to take test more frequently as compared to others.
10. Educate yourself and others
It is very crucial to provide awareness to the masses about this disease. There must be public meetings and seminars should be held to spread awareness.

Once people know about the causes and its spread then they will be able to keep themselves away from his chronic disease. It is compulsory to provide General education and knowledge to public in prevention of its transmission
June 30, 2025