Halal Nutrition Guide By SHIFAA NUTRITION

Vitamin  A

Vitamin A is a group of unsaturated organic compounds that have multiple health benefits. Vitamin A is a powerful antioxidant and acts as a hormone in the body. The vitamin is essential for many processes in the body, including maintaining healthy vision

Benefits Of Vitamin A

  • Promotes Immune Functions and Body Development
  • Strengthens bones and teeth
  • Supports radiant skin and the body's natural defense
  • Helps with the reproductive process, growth, and development
  • Supports heart health
  • Promotes cell development
  • Supports hair growth

Thiamine / B1

Thiamine, also called vitamin B1, is found in many foods including yeast,  cereal grains, beans, nuts, and meat. It is mostly used in combination with other B vitamins and is found in many vitamin B complex compositions. It is an essential micronutrient, which the body does not make itself. Food sources of thiamine are found in whole grains, legumes, some meats, and fish in adequate amounts.

Benefits Of Thiamine

  • Helps boost the immune system
  • Supports faster metabolism
  • Promotes mental health
  • Aids in visionary health
  • Supports healthy digestion
  • Promotes heart health

Riboflavin / B2

Riboflavin or Vitamin B2, a water-soluble vitamin, is one of eight B vitamins that are essential for human health. Water-soluble vitamins are those vitamins that are carried through the bloodstream, and whatever is not needed passes out of the body in urine. The human body needs to consume riboflavin daily, since the body can only store small amounts, and supplies go down rapidly. Riboflavin can be found in grains, plants, and dairy products. 

Benefits Of Riboflavin

  • Promotes body growth
  • Aids in pain relief
  • Helps boost immunity
  • Supports visionary health
  • Assists in hair growth
  • Increases energy

Niacin / Vitamin B3

Niacin, also known as Vitamin B3, is a water-soluble vitamin that is naturally present in many foods and is available as a dietary supplement. Almost all fruits and vegetables contain healthy amounts of niacin, depending upon the dietary intake. Other beneficial sources are whole grain cereals, bread, tea, and coffee.

Benefits Of Niacin

  • Promotes healthy digestion
  • Supports mental health
  • Promotes heart health
  • Aids in skin health
  • Supports healthy blood sugar levels
  • Promotes healthy liver function
  • Strengthens bones & joints



Pantothenic Acid / Vitamin B5

Pantothenic acid, commonly known as vitamin B5, is an essential vitamin. There are many sources abundant with vitamin B5, especially from meat, vegetables, cereal grains, legumes, eggs, and milk. Pantothenic acid is mostly used in combination with other B vitamins in vitamin B complex compositions. 

Benefits Of Pantothenic Acid

  • Promotes red blood cell formation
  • Supports mental health
  • Promotes healthy digestion
  • Supports skin health
  • Helps process other vitamins, particularly B2 (riboflavin)
  • Assists in healthy cholesterol levels
  • Aids in boosting energy levels

Vitamin B6

Vitamin B6 is part of the vitamin B group of essential nutrients, a water-soluble vitamin that your body requires for multiple functions. It is beneficial for protein, fat, and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Since our bodies cannot produce vitamin B6 itself, we must obtain it from foods or supplements. Adequate amounts of vitamin B6 intake are important for a healthy lifestyle and may help boost immunity.

Benefits Of Vitamin B6

  • Supports heart health
  • Supports visionary health 
  • Promotes anti-inflammatory properties
  • Supports brain health and development
  • Promotes Red Blood Cell formation
  • Supports hair growth
  • Promotes protein breakdown

Biotin / Vitamin B7

Biotin or Vitamin B7, is a water-soluble vitamin, involved in a wide range of metabolic processes in both humans and other organisms. Biotin-rich foods include soybeans, peanuts, oatmeal, bananas, mushrooms, and egg yolks.

Benefits Of Biotin 

  • Supports heart health
  • Supports in weight management
  • Promotes mental health
  • Assists in hair growth
  • Improves blood sugar level
  • Promotes skin health
  • Assists nail growth
  • Promotes tissue and cell growth

Folic Acid / Vitamin B9

Folic acid belongs to the B complex family of vitamins. It is essential for red blood cell formation and for many other cells in the human body. The form of folic acid naturally present in food is called folate. Folic acid, which is converted into folate by the body, is used as a dietary supplement and in food fortification. The key feature of folic acid is to ensure healthy human body functions. 

Benefits Of Folic Acid

  • Supports red blood cells formation 
  • Supports brain health
  • Promotes heart health
  • Aids in cardiovascular function 
  • Supports blood sugar management 
  • Promotes fertility in Women
  • Aids in pain relief
  • Supports tissue growth
  • Promotes hair growth

 

Vitamin B12

Vitamin B12, also known as cobalamin, is a key vitamin that humans require but is not produced by the body itself. Vitamin B12 is essential for brain development and plays a vital role to support nerves, blood cells, and many other parts of the body. It is one of the basic and most complex vitamins.

Benefits Of Vitamin B12

  • Supports visionary health
  • Promotes brain development
  • Improves heart health
  • Supports red blood cell formation 
  • Strengthens bones and joints
  • Increases energy level
  • Supports hair, skin, and nail health
  • Promotes faster metabolism

Boron 

Boron is a trace element that is essential to support nutritional disorders. It is naturally present in many foods and is available as a dietary supplement too. Boron intake helps the human body regulate all its functions effectively. 

Benefits Of Boron

  • Strengthens bones and joints
  • Promotes mental health
  • Assists in renal function
  • Helps maintain calcium and magnesium levels
  • Promotes Vitamin D accessibility
  • Supports metabolism

Vitamin C

Vitamin C, an essential nutrient, which the body requires to form and strengthen bones, blood vessels, and skin. Vitamin C, also known as ascorbic acid is a water-soluble vitamin which the body cannot store itself. Vitamin C helps produce collagen, a protein needed to develop and maintain healthy teeth, bones, gums, cartilage, vertebrae discs, joint linings, skin, and blood vessels.

Benefits Of Vitamin C

  • Helps boost immunity
  • Normalizes blood pressure
  • Promotes heart health
  • Strengthens bones
  • Assists in hair growth
  • Promotes healthy skin
  • Improves memory



Calcium

Calcium is an extremely essential mineral in the human body, particularly important for bone, muscle, and nerve strength. The human body needs calcium to build, maintain and support strong bones promoting the body to function properly. The combination of calcium and Vitamin D has advantages beyond bone health and contains anti-inflammatory properties.

Benefits Of Calcium

  • Supports overall health
  • Strengthens bones and teeth
  • Supports platelets function
  • Supports normal blood pressure and heart health
  • Promotes better digestion
  • Assists muscle contraction
  • Promotes normal cholesterol levels

Choline

Choline is a vital nutrient that supports key body functions and promotes overall human health. Although the body makes some choline, the human body needs to incorporate choline-rich foods into the diet to get enough of it. Choline is often not categorized as a vitamin, but as a substance that promotes metabolism and supports cellular growth.

Benefits Of Choline

  • Supports mental health
  • Assists heart health
  • Aids in metabolic functions
  • Promotes cellular growth

Vitamin D

Vitamin D is essential for various reasons including the longevity of healthy bones and teeth, along with defense against several diseases and conditions through an improved immune system. A unique aspect of Vitamin D is that it can be synthesized by the human body through sunlight. Vitamin D controls the levels of calcium ions and phosphates in the blood, as well as calcium and magnesium absorption in the intestines.

Benefits Of Vitamin D

  • Supports diabetes management
  • Promotes lung function
  • Assists heart health
  • Has anti-inflammatory properties 
  • Supports bone strength
  • Promotes brain health and development
  • Improves immune system

DHA

DHA (Docosahexaenoic acid) is an Omega-3 fatty acid, effective for healthy brain growth, heart-strengthening, and eyesight development. Since DHA is important for cognitive development, it is also found in breast milk even if the mother does not consume fish or any animal products, as DHA is made from components that are found in plants. Foods rich in DHA include salmon, tuna, canned tuna, trout, mussels, oysters, cod, fish eggs, pickled herring, clams, and snow crab.

Benefits Of DHA

  • Promotes heart health
  • Aids in pain relief
  • Supports visionary health
  • Supports blood circulation
  • Promotes reproductive health in Men
  • Supports mental health
  • Aids muscle recovery after exercise

Vitamin E

Vitamin E is a group of fat-soluble compounds with distinctive antioxidant properties. In addition to its antioxidant activity, Vitamin E supports immune function too. Vitamin E is found naturally in some foods and is available as a dietary supplement. Antioxidants in Vitamin E protect cells from the damaging effects of free radicals.

Benefits Of Vitamin E

  • Supports skin health
  • Supports faster wound healing
  • Aids in skin tightening
  • Promotes nail health
  • Supports visionary health
  • Promotes hair growth

Vitamin K

Vitamin K promotes the synthesis of various proteins in the body that are required for blood clotting and the building of bones. The breakdown of vitamin K is very quick and excreted in urine or stool. Hence, it rarely reaches toxic levels in the body even with high intakes, as may sometimes occur with other fat-soluble vitamins.

Benefits Of Vitamin K

  • Supports bone health
  • Promotes faster wound healing
  • Helps in blood clotting
  • Aids in mental health
  • Assists in heart health

Omega-3 Fatty Acids

Omega-3 contains numerous health benefits for a healthy lifestyle supporting all the body functions effectively. Omega-3 is primarily found in plant oils and most commonly found in marine oils.

Benefits Of Omega-3 Fatty Acids

  • Promotes mental health 
  • Supports heart health
  • Promotes visionary health
  • Helps fight against anxiety and depression 
  • Aids in pain relief
  • Helps fight against asthma in Children
  • Supports healthy
  • Strengthens bones and joints
  • Improves immune system
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