Vitamin B is a group of water-soluble vitamins that play a pivotal role in maintaining the nervous and cardiovascular health of the body. A group of eight B vitamins (Vitamins B1,B2, B3,B5,B6,B7,B9 and B12) form Vitamin B complex. This essential nutrient is needed to develop and maintain the central nervous system. It also aids cell growth and regulates hormone and cholesterol production, cardiovascular health and eye sight. It is pertinent to note that B vitamins are especially important for those who are pregnant or breastfeeding as they aid in fetal brain development and reduce the risk of brain defects.

Sources Of Vitamin B

Like all other nutrients, food is the major source of this vitamin is food. Vitamin B can be found in a wide variety of foods. Dairy products like milk and cheese, along with eggs, liver, kidney, and meats such as chicken and red meat, provide a rich source of this essential nutrient.

Fish like tuna, mackerel, and salmon, as well as shellfish such as oysters and clams, are also excellent sources. Dark green vegetables, including spinach and kale, along with other vegetables like beets, avocados, and potatoes, contribute to your vitamin B intake.

Whole grains, cereals, and legumes like kidney beans, black beans, and chickpeas are also valuable sources. Additionally, nuts, seeds, fruits such as citrus, bananas, and watermelon, and soy products like soy milk and tempeh add variety to your vitamin B sources. Other foods, such as blackstrap molasses, wheat germ, and both yeast and nutritional yeast, are also beneficial for meeting your vitamin B needs.

You Should Start Taking Vitamin B Complex Supplements When...

While most of our Vitamin B complex needs are fulfilled by our diets, there are many people who might show a deficiency. In this case, the concerned people should immediately consult a doctor as they’ll be able to tell whether the person should take a specific B supplement or add a vitamin B complex supplement to their routine. Notably, people who are age 50 or older, pregnant, have certain chronic health conditions, have been taking long-term medication and those who are strictly vegetarian, are more susceptible to a deficiency.

What Happens When You Get Excess Vitamin B?

You’re unlikely to get too much vitamin B complex from your diet. This is because B complex vitamins are water-soluble. They aren’t stored in your body but are excreted in your urine daily. It is also very unlikely that you will get this nutrient in more than the required amount from supplements.

However, some people might get an excess of the following:

Vitamin B6-Too much B6 may lead to peripheral neuropathy, which is a loss of feeling in the arms and legs.

Folate or folic acid-Too much of this vitamin can cover up the symptoms of a vitamin B12 deficiency, which can eventually lead to nervous system damage.

Niacin-Too much niacin may cause skin flushes. Long-term excessive use may lead to liver damage.

Many people consider breakfast the most important meal of the day, making sure they have a good spread of tasty food. However, it is very easy to overindulge, causing you to feel bloated and uncomfortable early in the morning. One of the best ways to tackle this is by eating a meal filled with fiber and other nutrients.

While many people go for meals like chocolate flakes or cereals, foods that are marketed as breakfast meals, they are not as good for your health. They are filled with processed sugars, flour and lack fiber. According to the Cleveland Clinic, a low sugar meal early in the morning is essential to avoid feeling sluggish and tired. They also recommend that adults should have 25 to 35 grams of fiber each day, so beginning with a fiber-rich breakfast is a good option. Not only will it help you slow down digestion, but it will keep you fuller for longer.

However, looking for fiber-rich meals and preparing them can be a hassle, especially for people who have early mornings, Dr. Karan Rajan has a simple answer to that. Dr. Karan Rajan, NHS Surgeon, who is known for his educational videos on social media shared his fiber filled breakfast recipe for people looking to boost their fiber intake with healthy and light foods.

What Does A Fiber-Packed Breakfast Looks Like?

Dr. Karan Rajan recently shared his recipe for the "ultimate breakfast," emphasizing its high fiber and protein content. In a step-by-step guide posted on TikTok, he detailed the specific benefits of each ingredient. This breakfast bowl offers a significant contribution towards the NHS-recommended daily intake of 30g of dietary fiber. The ingredients you will need are

• 250g of kefir yoghurt
• A handful of frozen blueberries
• A handful of frozen raspberries
• 2 tablespoons of chia seeds
• 25g of dark chocolate (at least 70% cocoa)

Kefir Yogurt

Dr. Rajan began his recipe with a base of kefir yoghurt, highlighting its impressive nutritional profile. This nutrient-dense yoghurt is recognized for its potential to improve gut health, bolster immunity, and support both heart health and weight management.

He explained that it has 30g of protein but also how it is a good source of lactic acid-producing bacteria as well as yeast which contribute to microbial diversity in your gut. For those unable to find kefir, Dr. Rajan suggested using another yoghurt with live and active cultures.

Blue Berries And Raspberries

These berries contribute "at least 6g of fiber" to the dish and are a rich source of prebiotic fibers. These specific fibers can promote the growth of beneficial gut bacteria, aiding digestion and potentially alleviating constipation.

Dr. Rajan noted "Dark colored plants like raspberries, blueberries and blackberries are a concentrated source of polyphenols, which are plant-based antioxidants." A 2020 study published in the Biomedicine & Pharmacotherapy suggests that diets rich in polyphenols may be associated with a lower risk of heart disease by improving blood flow and potentially lowering blood pressure.

Chia Seeds And Dark Chocolate

To further enhance the nutritional value, Dr. Rajan added pre-soaked chia seeds to his breakfast bowl. This simple addition provides an extra 4g of protein and a substantial 10g of fiber. For all the chocolate or cocoa lovers, he added dark chocolate to his recipe as 25g of dark chocolate (70% cocoa) has at least three to four grams of fiber.

Menopause marks the end of a woman's menstrual cycle, however, the transition is rarely ever straightforward. While this phase brings significant changes to all women, Indian women often face it earlier than others. In fact, as per a 2016 study published in the Indian Journal of Medical Research, titled Natural Menopause Among Women Below 50 Years in India: A Population-based Study, notes: "In India, the range of mean age at menopause reported in different studies appears to be rather young."

The mean age where menopause occurs is between 45 to 55 years of age, whereas, in India, the age range is between 41.9 and 49.42. In fact, as per the National Family Health Survey 3, which was carried out during 2006-06, about 18% of married women in the age of 30 to 49 years had reached menopause.

Based on this data, nutritionist Pooja Makhija delved into the effects of menopause on Indian women and stressed on the importance of midlife health care.

Why Do Indian Women Hit Menopause Earlier?

Makhija highlighted an interesting fact that Indian women experience menopause about five years earlier than their Caucasian counterparts. While the global average age for menopause is around 51, Indian women typically reach this milestone at approximately 46.7 years. Makhija emphasizes the need for women in India to start caring for their midlife health much earlier, given this difference in timing.

As per the 2024 study published in journal Nature, titled, Exploring the triggers of premature and early menopause in India: a comprehensive analysis based on National Family Health Survey, 2019–2021, noted that due to ovarian insufficiency, some women attain early menopause. The study also based its data on National Family Health Survey 2019-21 to reach the results.

The study also quoted a PAN India study by Ahuja (2016) that noted a strong association between early onset of menopause and various factors that contribute it, including poor socio-economic background, being underweight, parity, and age at pregnancy. Women who live in rural areas where access to healthcare and nutrition may be limited, experience menopause earlier. Women who also have more children could experience an earlier menopause.

What Happens When You Hit Menopause Earlier?

As women approach menopause, they face a higher risk of heart disease and a faster decline in bone density. This is particularly concerning for Indian women, as they already tend to have low levels of vitamin D. Makhija points out that while menopause may be a subject of silence worldwide, it is even less discussed in Indian households, which contributes to women suffering in silence.

As per a 2023 study published in journal Nutrients, titled The Importance of Nutrition in Menopause and Perimenopause—A Review, menopause is also associated with an increased prevalence of obesity, metabolic syndrome cardiovascular diseases, and osteoporosis.

The study notes for the importance of a balanced diet and fluid intake and the role of dietary prevention of cardiovascular diseases, role of sleep and the key preventive nutrients in menopause. These are: vitamin D, calcium, vitamin C, B vitamins, and protein intake.

Makhija also urges that midlife care should not be about merely surviving menopause but thriving through it. She advocates for a fresh perspective on how Indian women approach menopause, with a focus on proactive health management.

The post also highlights that Indian women are less likely to seek treatment for menopause symptoms compared to their Western counterparts. Whether it's hormone replacement therapy (HRT), lifestyle adjustments, or dietary changes, informed choices can drastically improve midlife health.

Makhija concludes with a powerful message: "It’s high time we stop shying away from menopause. Let’s take charge of this together." The need for open conversation and proactive care has never been more urgent.

Even restaurants with top health grades can host invisible germs that could make you sick. From menus to condiment bottles, certain spots are more prone to contamination than others. Here’s what to watch out for during your next meal out—and how to protect yourself.

Menus: A Common Culprit

Menus are one of the first things you touch at a restaurant—and also one of the most germ-laden. Research shows they often carry traces of bacteria like E. coli and Staphylococcus aureus due to frequent handling. It is also because so many people visit the restaurants and touch the same menu. The plastic on it also absorbs the moisture from people's hands.

Plastic menus, in particular, can be germ magnets. Unlike paper, plastic doesn’t absorb moisture, allowing bacteria to thrive if the surface becomes damp. To stay safe, wash your hands after handling menus and avoid touching your face or food until you do.

Touch Screens: Convenient But Risky

Self-ordering kiosks and touch screens offer convenience, but they’re also hotbeds for bacteria. A study in London found traces of Enterococcus faecalis (linked to infections) and staph on some restaurant touchscreens.

If you’re wary of germs, consider skipping the kiosk and ordering at the counter instead—especially if it’s less busy.

Ice: Looks Clean, But Is It?

It may surprise you, but ice can harbor bacteria too. Although studies found bacteria in ice from restaurants, the levels typically weren’t high enough to cause illness. Still, lab experiments show that most drinks—except whiskey—can let bacteria from ice survive.

To be cautious, avoid drinks with ice if you're particularly sensitive or have a weakened immune system.

Lemon Wedges: Pretty, But Potentially Dirty

That slice of lemon on your drink could be carrying more than just tangy flavor. In one study, nearly 70% of lemon wedges tested contained microorganisms—some with dozens of them.

Healthy stomachs usually fend off these germs, but those with chronic conditions like diabetes, kidney disease, or compromised immunity should be extra careful. Watch to see if your server uses gloves or tongs to handle garnishes.

Buffets and Salad Bars: Shared Space, Shared Germs

Buffets and salad bars invite a lot of hands and airborne particles. People may cough or sneeze near the food or reuse utensils between dishes, spreading germs unknowingly.

To minimize risks:

• Always grab a new plate for seconds.
• Avoid touching serving utensils to different foods.
• Make sure hot food is kept hot and cold food is chilled.
• Look for sneeze guards and don’t eat in line.

Cafeteria Trays: Dirtier Than You Think

Trays used to carry food can be surprisingly dirty. One study found they often have more bacteria than even gym mats or bathroom surfaces. That’s because trays aren’t always cleaned between uses. Using a napkin as a barrier or cleaning your tray with a sanitizing wipe can help.

Condiments: Handle With Caution

Ketchup bottles, salt shakers, and pepper mills pass through many hands—and may carry bacteria like E. coli or coliform. If you have hand sanitizer or a disinfectant wipe, use it before handling these items, especially if you’re about to eat finger foods.

Table Surfaces: Wiped, But Not Always Clean

Even if your server wipes the table, it doesn’t guarantee cleanliness. If the same cloth is used repeatedly without disinfection, it can actually spread bacteria. A quick hand sanitizing or using a placemat can provide some extra protection.

Stay Aware, Stay Healthy

Dining out should be enjoyable—and it can be, if you're aware of these hidden risks. A few simple precautions like hand-washing and watching how food is handled can go a long way in keeping germs at bay.