How to get rid of vitamin D deficiency in the body.

There are different foods found with vitamin D. It is also present in sunlight in high proportion. It is the most common sources of vitamin D. When body comes in contact with direct sunlight it produces vitamin D. This vitamin D assist the formation of bones structure and make them strong. It extract the calcium from food, which promote the formation of bone strength and structure.

Vitamin D deficiency particularly accountable for weaker bone structure. People are more likely to have this problem, who spend most of time in offices and indoor activities, which increase the risk of rickets. People feel pain in their muscles and bones. Some people use different supplement containing vitamin D to fulfill the requirement. However, the high intake of vitamin D becomes the reason for different problems. It should be used with the recommendation of your health expert or you can take good amount of vitamin D by adding fruits and vegetable in your diet.
Here are top food that contain good proportion of vitamin D.

1. Egg yolk

Egg yolk is replete with various nutrients that essential for our body. It is also good source of vitamin D. Vitamin D proportion in one egg yolk is 36.7 IU. However, it could be different for other eggs because vitamin D extent in egg yolk depends on, how much vitamin D is fed to hens, through feed or sunlight.

Vitamin D present in eggs, help to reduce the risk of osteoporosis and diabetes. It maintain the health of cardiovascular disease as well.

2. Oily fishes such as salmon,sardines herring and tuna.

Sea food is another good source of all nutrients and mineral, which reduces the risk of various problems. Oily fishes contain fatty acids, which proves good for immune system and cardiovascular system healthy. Oily fishes like salmon, herring and tuna contain 447 IU. It strengthen the bones teeth and muscles. Other fishes like sardines, tuna and herring provide about 177 IU, 216 IU and 268 IU respectively.

3. Mushrooms

Mushrooms have good ability to produce vitamin D from UV- rays or direct sunlight. Mushrooms contain D2, form of vitamin D that is a fat soluble vitamin and help to absorb calcium and phosphorus in the body. This food have 150-450 IU of vitamin D.

4. Fortified milk

Fortified milk is filled with vitamin A and D. It also packed with other nutritions like calcium, fat, protein, calories and fibre.
Excessive amount of vitamin D can be obtain from fortified milk that is 130 IU /cup.

5. Fortified yogurt

Fortified yogurt is another dairy product that contribute good amount of vitamin D in the body. Vitamin D also helps in reducing weight, boost up immune system.
It have 120 IU of vitamin D. Except from vitamin D, it provide calcium, protein and vitamin B complex.

6. Fortified orange juice

Orange juice have good antioxidant properties due to high vitamin C, and folate. It reduces the heart diseases as well. Orange juice provide about 100 IU of vitamin D to the body
In some countries people have allergy from milk, so they are recommended to consume vitamin D fortified orange juice.

7. Fortified soy milk

Soya milk allocate 115 IU to the body and play a significant role in providing calcium, potassium and protein to the body. It is a plant based milk and made from soy beans.
Soy milk have omega-3 fatty acids, which strengthen the brain functioning.

8. Fortified cereals

Fortified cereals are another food that have excellent amount of vitamin D and other vitamin such as vitamin A, vitamin B1, B2, B3, B6, B12, iron, zinc and calcium. About 78 gram of cereals provide 136 IU to the body

People at high risk of vitamin D deficiency.

Vitamin D is essential nutrient in our body and its deficiency triggered major diseases such as cardiovascular diseases, asthma and cancer.
People who suffer with the allergy from milk. They are more likely to have vitamin D deficiency.
The proportion of vitamin D depends on the health and age of a person. That is why, different doses are recommended by health expert if you are taking vitamin D supplements. 

• The deficiency of vitamin D initiate from childhood. The amount of vitamin D in babies varies with amount of vitamin D present in breast milk. To complete this deficiency at first stage, give proper exposure of sunlight to infants.
• Adults are also found with vitamin D deficiency because age slower the process of producing vitamin D from the sunlight. People also suffer with this problem, who have dark skin. The pigment alleviate the skin ability to form vitamin D. Moreover, people who spent most of their time indoor, suffer with this problem
• Some drugs also imbalance the production of vitamin D. The drugs to lower the cholesterol adversely effect on vitamin D production.
• Some other steroid also affect on vitamin D formation. These steroid effect on digestion system, through this digestive system is unable to digest fat which result in the deficiency of vitamin D in the body.

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Add these Vitamin B Complex Foods in your diet.

Vitamin B is very pivotal vitamin like other vitamin. It contain group of eight nutrients in it and each play a vital role for the growth and improvement of body. This group have eight nutrients of vitamin B- vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic), vitamin B6 (Pyridoxine), vitamin B7 (Biotin), vitamin B9 (Folate), vitamin B12 (Cobalamin), etc.This group is named as vitamin B complex.

These nutrients obtained from different foods and vegetables.Each food have different complex of vitamin B nutrients in adequate amount. The food replete with vitamin B nutrients are given below:

1. Green vegetables.

Green vegetables are necessary nutrients for good health. Each vitamin in vegetables play an important role for the growth of our body. Vegetables provide good proportion of essential vitamin B complex. Vegetables high in vitamin B have distinct amount of each nutrient. Vitamin B maintain the health of digestive system. It also reduces the skin related problems in the body.

2. Egg

Eggs are also counted as good source of vitamin B complex. Egg yolk is replete with nutrient which provide vitamin B12 and increase the formation of red blood cell, lead to reduce the risk of anemia. Egg yolk provide amino acids to the body that help to reduce the mental illness and depression.

3. Salmon

Salmon fish is most popular food loaded mineral and nutrients. Salmon fish have good amount of B12. This vitamin help to reduce the risk of heart disease. Apart from this salmon is good source of calcium and protein.

4. Milk

Milk is another vitamin B complex rich food. Milk is also filled with other essential nutrients that helps in the growth of body. All dairy product extracted from milk are good source of vitamin B complex and other nutrients.

5. Legumes

Legumes have good content of vitamin B complex. However, these are known for high folate content.Different legumes contain different amount of vitamin B nutrients in it.

Other sources that are rich in vitamin B complex.

1. Vitamin B1 (Thiamine)

Vitamin B1 is prominent nutrient for our body. It reduces the heart related diseases and improve metabolism. 

Vitamin B1 convert the carbohydrates into energy and this energy strengthen the muscles and other functioning in the body.

Food that contain high vitamin B1.

• Fish 
• Pork
• Egg
• Nuts and seeds
• Whole grains
• Beef liver
• Black beans
• Edamame

2. Vitamin B2 (Riboflavin)

Vitamin B2 is mandatory nutrient. It is a water soluble nutrient and help in the production of red blood cell.

The food that contain vitamin B2 are:

• Organ meat
• Cheese
• Almond
• Chicken breast
• Milk
• Salmon
• Spinach
• Broccoli

3. Vitamin B3 (Niacin)

It is nutrient that improve the functioning of brain and alleviate the problem of arthritis and cholesterol. Deficiency of vitamin B3, lead to many problems.

The foods that contain high extent of B3 are: 

• Tuna, meat, red fish salmon,
• Cereal and legumes
• Breads

4. Vitamin B5 (Pantothenic)

Vitamin B5 is accountable for producing red blood cell in the body. It also improve the immune system and keep the digestive system continuous and healthy.

The food that contain B5 are:

• Mushroom
• Nuts and seeds
• Beef
• Chicken breast 
• Avocado
• Milk

5. Vitamin B6 (Pyridoxine)

It is helpful in better functioning of nervous system and mitigate the risk of blood clotting. It also improve the production of blood and reduce the risk of anemia.

Food with high vitamin B6 are:

• Soya beans
• Oats
• Fish
• Peanuts
• banana

6. Vitamin B7 (Biotin)

Biotin is essential vitamin for our nervous system. It is beneficial for the growth of skin tissues and metabolism. It help to strengthen the structure of hair follicle as well.

High vitamin B7 containing foods:

• Sweet potatoes
• Broccoli
• Liver
• Egg yolk
• Mushrooms
• Nuts and seeds

7. Vitamin B9 (Folate)

 All vitamin of vitamin B complex have different function in the body. Similarly, folate convert fat and carbohydrates into energy.

Vitamin B7 containing food are:

• Peanuts
• Seafoods
• Whole grain
• Fruits
• Beans

8. Vitamin B12 (Cobalamin)

Vitamin B12 play a significant in the formation of DNA and improve nervous system. This vitamin is mostly found in organs.

The source of vitamin B12 are:

• Salmon
• Tuna
• Liver
• Egg
• Cheese
• Meat
• Milk

Deficiency of vitamin B complex

1. Symptoms of vitamin B1 (Thiamine) and B2 (Riboflavin) deficiency:

• Weakness in muscles
• Blurred vision
• Fluctuations in heart rate
• Irritability and unusual fatigue
• Vomiting
• Problem in breathing

2. Symptoms of vitamin B3 (Niacin) deficiency:

• Constipation
• Vomiting
• Depression
• Bright red tongue
• Headache and difficulty in understanding

3. Symptoms of vitamin B5 (Pantothenic) deficiency:

• Burning of hand and feet
• Hypoglycemia
• Nausea
• Pain in stomach
• Difficulty in sleeping

4. Symptoms of vitamin B6 (Pyridoxine) deficiency:

• Dryness of mouth and lips
• Low immunity
• Redness of skin
• Disorder in cognition
• Fatigue

5. Symptoms of vitamin B7 (Biotin) deficiency:

• Vomiting
• Fungal infection
• Seizures
• Redness of skin
• Hallucination

6. Symptoms of vitamin B9 (Folate) deficiency:

• Swollen tongue
• Problem in growth 
• Fatigue and headache
• Short breathing 
• Concentration problem

7. Symptoms of vitamin B12 (Cobalamin) deficiency:

• Diarrhea 
• Weak eyesight
• Mental illness
• Unhealthy nervous system
• Weak muscles

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Rich Vitamin A fruits and vegetables.

Vitamin A is a prominent nutrition in all foods. It is available in fruits and vegetables in different amount. It help to prevent disease regarding to immune system, vision and reproductive system. Vitamin A is essential fat-soluble nutrition that prove beneficial for skin. Fat soluble are vitamin that have the properties similar to oil and incapable of being dissolve in water. Vitamin A contain a group of fat solubles called retinoid. The popular form of vitamin A present in distinct foods is retinol. However, retinal and retinoic acid exist in body but in foods it is relatively rare.

Vitamin A is mostly found in food obtained from animal. It deficiency mostly affect the pregnant women, breast feeding mothers and children.

These Non-Vegetarian foods contain high amount of vitamin A.

1. Salmon fish

Salmon fish is a sea food that is replete with vitamin A, D, E, and K that promote the health of eyes, brain and metabolism. Salmon fish contain 149 mcg (17% DV) per 100 grams serving size. Salmon fish contain a good extent of selenium that reduce the risk of autoimmune thyroid and promote the health of bones.

2. Lamb liver

Lamb liver provide more calories, in comparison with other meat. Lamb liver contain cholesterol and people concerned about eating it. However, eating liver consisting with cholesterol slower the production of cholesterol in body. Vitamin A in lamb liver maintain the function of kidneys properly. The proportion of vitamin A in lamb liver is 7,491 mcg (832% DV) per 100 grams.

3. Beef liver

Beef liver is a source of vitamins and minerals. The vitamin A found in beef liver is 9,442 mcg (1,049% DV). It also provide adequate extent of niacin, vitamin B6, pantothenic, phosphorus and selenium. It reduce the risk of anemia through producing the appropriate extent of red blood cell.

4. Goat cheese

Goat cheese is a diary product and present in market in different variants. It is popular for its taste among all cheese. It is also fine source of vitamin A, riboflavin etc. It has 407 mcg (45% DV) vitamin A content.

5. Cheddar

Cheddar cheese have zero sugar and fiber. It is mostly known for its fat content, that is due to rich extent of vitamin A about 330 mcg (37% DV).

Vegetables provide excessive amount of Vitamin A.

In our body, carotenoid is produced with the help of plants. These are also known as provitamin A. The vegetables which have good vitamin A are given below:

1. Spinach

     469 mcg (52% DV)/100g

2. Turnip greens

     381 mcg (42% DV)/100g

3. Carrot 

     852 mcg (95% DV)/100g

4. Kale

     681 mcg (76% DV)/100g

5. Sweet red pepper

    157 mcg (17% DV)/100g

Although vitamin A is found lower in fruits as compared to animal foods and vegetable, yet it is the easiest and cheapest way to get vitamin A. Fruits that contain good amount of vitamin A.

1. Cantaloupe

    169 mcg (19% DV)/100g

2. Watermelon 

     28 mcg (3% DV)/100g

3. Papaya

     47 mcg (5% DV)/100g

4. Mango

     54 mcg (6% DV)/100g

5. Guava

      31 mcg (3% DV)/100g

Symptoms of Vitamin A deficiency.

Vitamin A is essential nutrition like other vitamin. It deficiency affect on body continuously, led to different problem. The various problem that are observed during its deficiency are following.

1. Slow healing of wound

Vitamin A is the major reason for producing collagen the body that promotes the growth of skin. Vitamin A deficiency slower production of collagen, led to poor wound healing.

According to an experiment by applying vitamin A on wound, it is clear that vitamin A work more efficiently to heal the structure.

2.Skin dryness

Deficiency of vitamin A lead to different skin problem such as inflammation, dryness and pollution allergy etc. Vitamin A help to repair skin tissues. Skin dryness occur due to dehydration and vitamin A hydrate skin tissue and remove dryness.

Vitamin A deficiency promotes the development of eczema, which cause inflamed and dry skin.

3. Dry eyes

When we consume low extent of vitamin A in our diet then it cause to different eyes related problems. Blurred vision, redness due to dryness of eyes.Due to dryness eyes are unable to produces tear that help to clear dirt from eyes. This problem can be worst and lead blindness of eyes.

4. High risk of infection

As we know vitamin A have very good antioxidant properties, which help to damage free radicals and save body from infections. People who are suffering with frequent infection are the sign of vitamin A deficiency.

In case of low vitamin A, our body is unable to remove free radicals which promotes different major diseases.

5. Night blindness

Night blindness is the problem related to eyes. In this people face difficulty in vision at night or in low light. This problem occur due to the deficiency of vitamin A in our body. Consuming food that are rich in vitamin A improve this vision problem.

6. Reproductive problems

People who suffer with reproductive problem, likely to have low vitamin A in their body. This can be noticed in both men and women.

The vitamin A strengthen the immune system and a good antioxidant agent that help to fight with oxidative stress.

Main function of vitamin A in the body.

• Eyesight maintenance
• Boosting the immune system
• Growth of hair follicle
• Improve reproductive functioning
• Strengthen the bones structure
• Improve function of kidney and liver

Side effect of vitamin A overdosing.

Foods that are rich in vitamin A help to reduce its deficiency. People choose dietary supplement to fulfill their need, but sometimes more than threshold intake lead to serious health problems.

Excessive intake of vitamin A can affect on eyes that cause double vision problem in eyes.

Other problem that are noticed due to high dose of vitamin A are.

• Gums bleeding
• Weakness and fever
• Imbalance in mental activities
• Frequent urine emission
• Hair loss
• Pain in abdomen 
• Diarrhea
• Pain in joint
• Fatigue
• Dryness of mouth or lips
• Vomiting
• Irritability or discomfort due to pain in body or illness
• Redness of skin in sunlight

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Top Foods That Are Rich in Vitamin C.

Overview

Vitamin C is well known nutrient and found in different fruits and vegetables. It is essential nutrition for boosting immune system. Vitamin C is an antioxidant that prevent the damage in tissue and other part that occur due the free radicals. These harmful molecules affect the body and promote the growth of diseases such as cancer, heart diseases, 

Vitamin C involve in the better immunity, proper function of cartilage and recovering of injuries. Food with high vitamin C helps in improvement of mental heath and works as stress reliever. People who take excessive amount of vitamin C in their diet have better health and potential to fight with toxins and harmful chemicals.

Vitamin C is soluble in water and absorb iron when two are consumed together. The intake of vitamin C is 50 to 60 mg per day for an adult. While there is not any drawback noticed, taking up to 500mg of vitamin C per day. The highest limit for vitamin C dose is 2000mg. Extending from this can be harmful. It might cause vomiting, headache, insomnia, diarrhea, etc.

According to ADA (American Dietic Association), it is recommended that fruits and vegetables are best option than any other supplement contain vitamin C.

Food that contain high amount of vitamin C and cure its deficiency.

1. Guava

Guava have unique taste and rich source of vitamin and minerals, which helps to prevent different health problem. The good amount of vitamin C present in guava, strengthen the immune system, which prevent skin related problems and production of free radicals.

Guava contain 226 mg of vitamin per 100 grams. It also reduce the risk of cholesterol and blood sugar.

2. Chili peppers

Chili peppers is another rich sources of vitamin C server 242 mg of vitamin C per 100 gram. It also contain vitamin B6, which provide energy to metabolism. 

Chili pepper plant have unique properties that resist the pain sensors and reduce sensitive to injury or pain. 

3. Mustard spinach

Mustard spinach is called with different names such as brown mustard, mustard green, Indian mustard, vegetable mustard etc. It has bit spicy flavor and contain 130mg per 100 grams of vitamin C.

Mustard spinach have good antioxidant properties that reduce the harmful molecules in the body.

4. Kiwis

Kiwi is a full of nutrients and mineral fruits that gives the energy to fight with free radicals. Fibre containing kiwis helps to upgrade the digestive system.

Kiwis have vitamin C, vitamin K fibre and other essential protein that works as antioxidant agent. These vitamin reduce the risk of lungs and other infections. People have lower risk of asthma and other infection, who add kiwi and other fruits in their diet.

5. Broccoli

It is the vegetable that can consume raw and cooked. However, according to a study of 2014, it is confirmed that consuming raw broccoli affect more as compared to other cooking methods.

Broccoli contain 90 mg per 100 grams of vitamin C. Broccoli carry justifiable amount of lutein and zeaxanthin, that degrade the stress and promote mental health.

6. Lemons

Lemons are very good agent of ascorbic acid and were used for the cure of scurvy in 18th century. The vitamin C present in lemons act as antioxidant agent.

Lemon have 53 mg of vitamin C per 100 grams serving size. Consuming lemon daily also lower the risk of blood pressure. Vitamin C existence in lemon alleviate the growth of free radicals that cause cancer.

7. Oranges 

Oranges are popular source of vitamin C and mineral that help to prevent oxidative stress. It also improve digestive system and prevent the constipation problem.

Orange have 53 mg of vitamin C. Adding oranges into diet helps to prevent skin related problems because of its anti aging properties. Oranges are used in diet as salad. Some people prefer orange juice. However, eating oranges rather than juice works more effectively.

Symptoms of Vitamin C deficiency.

Other name of vitamin C is ascorbic acid. Lack of vitamin C, lead to different problems. The disease that develop due to the deficiency of vitamin C is named as scurvy. However, the deficiency of vitamin C is rare in people. 

Deficiency of vitamin C symptoms expand in several months.

People who are suffering with deficiency of vitamin C, may noticed these changes in their body.

• Skin roughness
• Weak immunity
• Bad immunity
• Gums bleeding and bruise
• Pain in joint
• Slow healing
• Weak bones
• Dry skin
• Curled hair
• Anemia

Add more vitamin C in your diet.

The other food that are rich source of vitamin C are potatoes, green peppers, strawberries, lychees, papayas etc.

Fruits that contain good amount of vitamin C.

• Mango
• Pineapple
• Raspberries
• Blueberries
• Cranberries
• Cantaloupe
• Watermelon
• Citrus fruits

Some additional vegetables contain high vitamin C.

• Turnip, radish, beetroot, spinach, cabbage,
• Red and green peppers
• Cauliflower, onion, peas, kale,
• Sweet potatoes, tomatoes,

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Veg and non-veg foods that are rich in protein.

 Protein play a vital role in the production of muscles and popular for devoting mass and strength to the body. Protein repair the wear and tear in tissues and helps to make new tissue. When we exercise certain changes in the structure of muscles is noticed. Protein heal and repair this structure with amino acids present in it.

A study have claimed that protein fight with different problems. It also control the blood pressure. Average intake of protein for men who have sedentary schedule, should be 56g per day. However, this should be lesser for housewives 46 grams per day. Some other factor such as physical movement of body part, condition of body and muscles mass also depend on protein intake. People opt dietary product or supplement to gain protein. If you do not want to opt for these products then you can eat these low cost and high protein food.

1. Chicken breast.

Non- veg is the most popular rich protein food. It is found in chicken breast in high amount than any other meat. It is low in calorie and rich in protein. That is why, people choose this food mostly bodybuilders to loose body fat.

A chicken breast has 100 gram serving size contain 31 gram of protein.

2. Greek yogurt

Green yogurt have several health benefits due to replete content of calcium, protein, iodine and B-12. High content of calcium increase the bone strength and reduce the risk of osteoporosis.

Greek yogurt is a good source of protein help to gain mass. It also helps to control blood pressure in the nervous system and boost metabolism. Greek yogurt is a complete diet that provide carbohydrates, protein and fat in adequate amount.

3. Milk

The nutritional value of milk is very high which provide all nutrients to the body. The milk contain good amount of amino acids. Milk is also popular for essential vitamins and minerals such as vitamin B-12, calcium and phosphorus. Milk is easy source to have protein. One cup of milk contain 8 gram of protein. People choose milk as a complete diet for their children.

4. Egg

Egg are natural diet to gain protein in rich amount. Eggs are preferable diet for body builders and sports players. One egg contain 6 gram of protein. This food can be cook in different ways like, boiling roasting and can be eat as a omelet. People use different recipes to cook eggs.

5. Oats

Oats are good source of protein and healthiest food in grain. Oats are gluten free and easy to digest in body. It has high proportion of antioxidant, minerals and fiber.

Oats can be prepared by boiling oats in milk. The addition of milk make a complete nutrition food for our body and to get rid of various problems like fluctuation in blood pressure, and heart diseases. Oats are perfect diet for people, who are suffering with high blood sugar.

6. Almonds

Almonds promote growth of body through providing it mandatory nutrients such as  vitamin E, manganese, fibre and magnesium. Almond can also used with the addition of milk.

Almonds help in different health related problem and management of weight. It gives relief to diabetes patient because it provide riboflavin, calcium, vitamin E and magnesium. About 23 almond provide 6 grams of protein and rich amount of fat, about 14 grams per ounce.

7. Broccoli

It is a type of green vegetables that is full of vitamin K, fiber, iron and vitamin C. Broccoli is commonly used vegetables to gain protein and other nutrients and easy too cook but consuming it raw and with light steam gives more benefits then cooking.

Broccoli provide necessary amount of protein and helps to fight with diseases. Antioxidants present in this vegetable boost up immune system, vitamin helps to increase the bone health alleviate blood clotting. About 91 grams of broccoli give 3g of protein.

8.Peanuts

These are well known nuts for protein. Peanuts are prominent diet for bodybuilders and sportsmen to gain adequate amount of protein. According to different studies, its is found that protein help in weight loss.

Peanut are rich protein, fat, fibre and calories diet. The amount of protein found in peanut is of two types, arachin and conarachin. It could be worse for people who have allergy from peanuts. Peanut provide 26 grams of protein, per 100 gram of serving size.

9.Cottage cheese

Cottage cheese have different nutritions such as phosphorus selenium, calcium, vitamin B12, The protein value of cottage cheese is 12 grams per 100 gram of cheese. The taste of this cheese is also different and present in market in distinct variety. Cottage cheese help to prevent the heart diseases and diabetes.

A study has claim that eating calcium and protein rich cottage cheese help to promote the production of insulin in the body.

10. Pork loin

Pork loin has 143 calories and 26 gram of protein. This non-veg food is highest sources of protein. Lean beef have vitamins, zinc and selenium. Lean pork is a category of white meat.

Pork meat is a dietary protein that helps to grow muscles. It also contain thiamin, niacin, riboflavin and vitamin B. These are the nutrients that are beneficial for nervous system, and mental health.

11. Salmon

Salmon is ocean food rich in fatty acids. It have nutrients that lower the risk of diseases. Salmon fish contain 22-25 grams of protein that increase muscles mass, and convert fat into energy. Potassium present in salmon fish, reduce the blood pressure problem.

12. Beef

Beef is another category of non-veg food, have high protein amount. It has high content of lean protein, almost 26 grams of per 100 grams. High quality cooked beef have amino acids and improve the health. 

Niacin (Vitamin B3) in the beef's meat provide appropriate function to the body. Niacin is vitamin that mitigate the risk of heart diseases. Vitamin B-6 escalate the production of blood and provide energy to body parts.

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How migraine affect the health? - Tips to cure it.

Overview

Migraine is the most common headache problem cause due to bad posture and low nutrition diet. Commonly migraine initiate in childhood or adulthood. This problem affect on eyesight concentration and lead to many diseases. In migraine people face different changes, such as tingling in one side of eyes or face, pain in one part of head. This initiate from left, right or backside. People face different visionary problems including flash of light and spots. Only way to cure migraine is to take heathy diet and exercise daily.

Different stages of migraine and symptoms.

Bad sitting posture is the major problem for migraine. When young student and children sit for long time with bowing head, effect on back bone. Symptoms of migraine can be noticed in different stages. 

1. At first stage people feel minimal but continuous pain in particular part of head. With the beginning of this problem, certain symptoms being identified. They feel sensation, pain in neck, and increase in urination.

2. At second stage migraine effect the nervous system. This stage is called aura. In this stage, people see different flashes of light and make vision sensitive to light. They also experience certain sensation in the body parts. 

3. In this stage, pain in head increased. This pain attack one side of head. Internal changes noticed in this stage, constipation, vomiting and sensitive to concentration and focus. They feel tingling in eyes when they try concentrate, which cause a lot of disturbance.

4. In this last stage, people feel confused. Sensitivity to light and sound at its drastic limit. Bright light cause sudden pain in the head tend to decrease in eyesight. People can not endure the slow noise in their ears, because this gives stress to brain nerves and which cause start in tingling of eye and pain in head.

Different cause that promote migraine.

There are several causes that triggered the migraine problem.

• Stress. Stress is the most common reason of migraine in youngsters. It could the stress of study and work, which affect the nervous system.
• Sleep. Late night work or late sleep affect the circadian rhythm. Late sleep give stress to our eyes and stimulate the migraine problem. Too much sleep become the reason of stiffness in neck, which generate this problem.
• Beverage. Some drink also become the cause of migraine. Consumption of alcohol lead to eliminate whole water through urine and cause dehydration. Similarly, drinking too much coffee increase migraine pain.
• Oily food. The food filled with oil escalate the pain in head and other body parts. These food deteriorate the nervous system and stimulate different problems.
• Posture. Bad posture during study or work give stress to our muscles, cause pain in shoulder and neck. Slowly this pain transferred to head and converted into migraine.
• Changes in hormones. Sometimes hormonal changes occur in the women bodies tend to increase in migraine symptoms. Internal changes including menstrual periods, pregnancy, estrogen and puberty can increase the headache.

Tips to get instant relief from migraine

Healthy diet.

Healthy diet improves the nervous system make body free from all diseases. Eating appropriate amount of vitamin and minerals boost up the health of your brain and eyes. These vitamins and mineral and antioxidants can be found in different fruits, vegetables, nuts and seeds. Free radicals damage cells within the body. Healthy diet work against these radicals. Mineral and antioxidants in the food nourish cell and make new cells.

1. Ginger

Ginger have very good medicinal properties similar to medicines that cure viral infection and stomach problem. Ginger can be used in different ways into your diet. Ginger used for flavour in cooking. Due to the unique fragrance, it is used in Tea. Ginger play a vital role in reducing the mental stress and migraine pain, because of its anti inflammation and antioxidant properties.

2. Massage

Massage your head and neck, increase the blood circulation in the head that help to reduce pain. It gives relief from all stress triggered thoughts. People use different electronic devices to massage their head and shoulder. Alternatively, certain people opt for massage centre to get relief from pain.

3. Exercise or yoga

Daily stretching and simple exercise like jogging and brisk walking reduce the symptoms of migraine and improve the health of brain. Exercises and yoga mitigate the symptoms of vexing tingling in eyes and face.

A study in 2014 has compared the group of participants in yoga event and migraine treatment camp.

The research have found that the people have more relief, participated in yoga event as compared to people who choose for medical camp treatment.

4. Drink water.

Another way to get rid of this problem this to avoid beverages that cause dehydration in the body. To stay hydrated consume plenty of water regularly. It has found that minor dehydration can affect the cognitive ability, people with minor dehydration, feel confusion and memory reduction. Drinking water daily enhance the power of eyesight that give stress to brain nerves.

5. Posture.

Bad posture while sitting worst this problem to its peak. you should sit straight and with comfort. you should not bent your neck to much to read or work. It should be straight. You can use a high table or height adjustable chair. While sleeping you should use a straight board. Avoid the use of pillow.

There are certain risk factor that makes you subjective to have this problem.

Migraine pain can be start at any age due to deficiency of nutrients in the body. Some people suffer with problem from childhood, while other notice this in their adulthood.

People are more likely to have this problem from generation to generation and genes to genes. Children can have this problem from their parents.

Women are also more sensitive to this problem. There are several reasons that affect women body. The hormonal changes, menstruation and menopause that becomes the reason to commence this problem in women.

You should immediately consult with your doctor if you suffering with symptoms.

Continuous pain in shoulder, neck and back side of brain.

Headache, when you lie down on your bed. Sensitivity of the backside of head and make you feel uncomfortable, while sleeping.

Sensitivity to noise and lights, which give a deep pain in your head.

Symptoms of fever with headache, weak eyesight, weakness in body and difficulty in speaking.

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How to maintain the health of your eyes?

 Our day to day activities are reason for health of our eyes. Our lifestyle decide the health of our eyes like, what types food are added in our diet and how much we give stress to our eyes and many more.

People have weak eyesight in early age. Even, the children wear eyeglasses due to weak eyesight. Advancement in the technology broaden the intellect of children but adversely it affect on the eyesight. This only reason can be count as the consequence of poor eyesight in toddlers.

New generation is take keen interest in  technology devices and spend more average time on it. Watching television for too long, playing video games, surfing on internet and look at phone continuously affect the eyesight.

Young and old people also used to these devices and loose their eyes focus.

Food that increase eyesight

1. Eggs

Eggs are the food that are replete in antioxidants and lutein that prove beneficial for eyes. Lutein is present in egg yolk and prevent the deterioration of macula. Egg yolk is also rich in antioxidant named zeaxanthin that give protection from direct sunlight contain ultraviolet rays. Adding eggs into diet help to regain eyesight and yolk produced macula, which give power to eyesight and decrease the blurred vision.

2. Fish oil

Different fishes are uses to get fish oil. Fish oil contain omega-3 fatty acids that are useful for the dryness of eyes. Fatty acid rejuvenate the health of eyes that children and other aged people loose by spending too much time on electronic devices. The fishes that are used to produce fish oil are salmon, trout, mackerel, and tuna.

Omega-3 fatty have very effective result on eyes and should not take in high dose. More than average dose associated with untoward result like, increase in hear rate, cholesterol, blood sugar etc. You should consult with your medical expert before you take any dose of fish oil.

3. Nuts and Seeds

Nuts and seeds are also rich in omega-3 fatty acid. It has also contain vitamin E. If you are suffering with dryness of eyes problem but want to opt only veg the nut are the good option to get omega-3 fatty acid. Vitamin E in nut help to provide nutrients to your skin, eyes and hair. The nuts and seed that you can add into you diet are almonds, cashew, walnut, peanuts, flex seeds, chia seeds, etc.

4. Green vegetables

Green vegetables are most common and good source of lutein that is present in egg yolk. Vegetable also rich in vitamin C, that affect on eyesight very easily. Some vegetables contain vitamin A and mineral. Other are filled with necessary resources like calcium, iron and vitamin B12, that is beneficial for child eyesight.

Green veggies have good antioxidant properties. Consuming raw vegetables such as carrot, tomatoes, radish, sweet potatoes provide beta- carotenes that promotes the health of retina.

5. Fruits

Fruits are the essential sources of nutrients. Fruits are used for hydration and affect on eyes dryness. Fruits are known for antioxidant properties, mineral and enzymes, which promote the growth of eyesight. You can eat different fruits  such as mango, avocado, papaya, blueberries, orange, and guava etc. and can given your children regularly.

Things you should avoid and take care.

1. Consume water

Adequate consumption of water give relief from dehydration. Lack of water in body cause many problems. Its necessary to drink a high amount of water for all ages people.

2. Avoid computer and other screens

Children who are suffering with eyesight problem, should avoid mobile, computer and television screen. The blue ray emitted by screens affect the eyesight very easily.

3. Wear glasses

Always wear glasses if you have vision problem. Blurred vision give stress to eyes and lead them to make this problem more worst. In sunlight every person should wear sunglasses, which protect them from ultraviolet rays.

4. Daily exercise

Exercise help to increase the eyesight. A study proved that people have better vision, who take good diet and do daily exercise. Exercise increase the intake of oxygen and flow of blood, that help in the improvement in vision.

5. Avoid fast food

Eating fast food and oily food effect on eyesight and other part of body. These food gives temporary pleasure but long term diseases. That is why, you should avoid fast food and junk food as much you can and eat healthy an organic food.

6. Reading while travelling

Reading book while commuting give stress to your eyes. When you travel, the vehicle is in motion and distract your focus from the words again and again. This cause eyes stress and cause to blurred vision.

7. Direction of light 

When you study on a table then there should be a proper bright light that could reduce the stress of your eyes to read. In room, light should not be in front of you, it should be on your back wall.

8. Wash your eyes with cold water

In the morning, washing eyes with cold water give relief to eyes. This practice prove helpful if you wear power glasses. 

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