are an important ingredient in our daily diets. Vitamins
keep us healthy and strong. Vitamins are necessary for our
growth, vitality and well-being. Sometimes vitamins are
used as therapies for various ailments and disease. We must
get vitamins from our natural foods or dietary supplements.
You can also buy vitamin supplements to increase the level
of a particular vitamin your body can use. Below listed
are the various vitamins and their benefits.
Vitamin A is a fat soluable vitamin, meaning that it needs
fats and minerals for proper absorption. Retinol Vitamin
A comes from animal food sources and is stored in the body,
whereas Beta-carotene Vitamin A comes from both plant and
animal sources, and is not stored in the body. Retinol Vitamin
A benefits your vision, tissues, skin, teeth, hair, nails
and bones in many ways.
Benefits of Vitamin A
vision. And protects against formation of cataracts.
cancerous growth and may reverse precancerous conditions.
properties help prevent heart disease and reduce risk of
heart attack and stroke.
properties may be helpful for Alzheimers, chronic fatigue
syndrome, male infertility and fribromyalgia.
wellness of bones, eyes, hair, mucous linings, membranes,
nails, skin and teeth.
Dark green leafy vegetables and yellow, orange or red fruits
and vegetables: sweet potatos, carrots, cantaloupe, broccoli,
spinach, lettuce, fish liver oils, liver, kale, turnip greens,
squash, tomatos, pumpkin, peaches, mangos, apricots, milk
and dairy products.
Vitamin B-1 (Thiamin) is a water soluble vitamin, meaning
any excess is excreted and not stored in the body. It is
known as a "morale booster" since it affords beneficial
effects on the nervous system and in a person's mental disposition.
Vitamin B-1 (Thiamin) is necessary to convert carbohydrates
from food into energy. It plays a key role in reactions
that lead to the formation of energy (along with riboflavin
and niacin), and this energy metabolism process is needed
for growth, physical movement, nerve functioning, and most
energy production and efficient energy metabolism.
growth and healthy nerves - stress relief.
mental attitude and mental clarity.
system, muscles, and heart functioning normally.
heartburn and helps fight airsickness or seasickness.
have shown it aids in lowered blood pressure, weight loss,
better sleep and increased energy.
Grains, meats, sunflower seeds, pork, bran cereal, peas,
fish, beef, liver, ham, peanuts, almonds, macaroni, rice,
bread, lima beans, corn, broccoli, potato, orange juice,
orange, avocado, dried beans, oatmeal, milk and dried yeast.
Vitamin B-2 (Riboflavin) is a water soluble vitamin, meaning
any excess is excreted and not stored in the body. People
have an increased need for Vitamin B-2 (Riboflavin) in stress
situations, and it is the most common vitamin deficiency.
Vitamin B-2 is easily destroyed by light, water when cooking,
sulfa drugs, estrogen, and alcohol consumption.
growth and reproduction.
vision, alleviates eye fatigue, and prevents/delays onset
the frequency and severity of migraines by increasing energy
to the brain.
healthy skin, nails, and hair.
an antioxidant booster to fight free radicals, fight cancer,
and strengthen the lens of the eye.
sore mouth, lips, and tongue.
carbohydrates, fats, and proteins for energy.
May be important
for healthy nerves.
of wounds, injuries, and after-surgery recovery.
with many nerve-related and other ailments: Alzheimers,
numbness & tingling, epilepsy, multiple sclerosis.
with sickle-cell anemia if have riboflavin deficiency.
for anxiety, stress, and fatigue.
yogurt, American cheese, cheddar cheese, liver, pork chop,
beef, egg, tuna, collard greens, broccoli, spinach, macaroni,
bread, liver, cereals, avocados, mushrooms, kidney, yeast
and leafy green vegetables.
Vitamin B-6 (Pyridoxine) is a water soluble vitamin, meaning
any excess is excreted and not stored in the body. This
important vitamin performs more than 100 functions over
and over during a day's time, and must be present for the
production of antibodies and red blood cells. Women taking
oral contraceptives, adolescent girls, and pregnant women
may especially have low levels of Vitamin B-6, making them
prone to depression and other ailments.
cardiovascular disease and stroke.
in proper assimilation of protein and fat.
estrogen from the body and can alleviate PMS (premenstrual
building block for brain neurotransmitters and may reduce
various nervous and skin disorders.
nausea and morning sickness.
tunnel syndrome by alleviating nerve inflammation in the
depression, stress, and anxiety in those deficient of this
proper synthesis of anti-aging nucleic acids.
night muscle spasms, leg cramps, hand numbness, and some
Liver, salmon, fish, chicken, ham, hamburger, veal, eggs,
pork, beef, split peas, dried beans, banana, avocado, watermelon,
turnip greens, brussel sprouts, potato, sweet potato, carrots,
peas, chickpeas, brewer's yeast, wheat bran, wheat germ,
kidney, heart, cantaloupe, cabbage, blackstrap molasses,
Vitamin B-12 (Cobalamin) is a water soluble vitamin and
is effective in very small dosages. It's not a typical vitamin,
for it is produced only by microorganisms and is found nearly
exclusively in foods of animal origin. Vegetarians or people
with low intakes of animal products are at the greatest
risk for a deficiency of Vitamin B-12, as well as people
with gastrointestinal disorders, ulcers, Crohn's disease,
gout, chronic heartburn, and excessive alcohol drinkers.
anemia by forming and regenerating red blood cells.
a healthy nervous system and reduce depression and irritability.
nerve pain, numbness, and tingling.
proper utilization of fats, carbohydrates, and protein.
mental agility, concentration, memory, and balance due to
its "brain booster" effects.
multiple sclerosis and tinnitus.
growth and increase appetite in children.
immune system healthy.
the progression of HIV infection to AIDS.
ability to fight off disease.
Liver, trout, beef, clams, crab, lamb, tuna, veal, hamburger,
eggs, milk, yogurt, cottage cheese, cheddar cheese, brewer's
yeast, oysters, sardines, and organ meats.
Vitamin C (Ascorbic Acid), a water soluble vitamin, is a
potent antioxidant and studies suggest that this nutrient
may prevent premature death from heart disease and cancer.
Besides its antioxidant benefits, Vitamin C plays a primary
role in collagen formation which is essential for the growth
and repair of tissue cells, gums, blood vessels, bones,
and teeth. Smokers and older people have a greater need
for this vitamin.
against cancer and heart disease.
immunity and may prevent colds or minimize them through
its mild antihistamine effects.
and raises blood glutathione, another antioxidant produced
by the body.
urine to prevent some types of kidney and bladder infections
(urinary tract infections).
in lowering blood cholesterol.
many types of viral and bacterial infections.
a natural laxative.
allergy-producing effects of many substances.
life by enabling protein cells to hold together.
Kiwi fruit, orange, orange juice, cantaloupe, grapefruit
juice, cranberry juice, grapefruit, strawberries, watermelon,
grape juice, raspberries, green peppers, cauliflower, broccoli,
brussel sprouts, collard greens, potato, tomato, sweet potato,
and red peppers.
Vitamin D (Cholecalciferol) is a fat soluble vitamin often
referred to as the sunshine vitamin because the ultraviolet
B rays of the sun causes skin oils to produce this vitamin.
Light-skinned people get the RDA of Vitamin D with 30 minutes
of sunlight exposure twice a week, and darker-skinned people
require longer exposures for the light to penetrate the
skin. Since the body's ability to manufacture Vitamin D
declines with age, older people (and people who don't go
outside much) may become deficient in this vitamin. Vitamin
D's importance is its role of making calcium and phosphorus
available for the body to use.
healthy bones and strong teeth.
of the minerals calcium and phosphorus.
rickets in children and osteomalacia in adults.
prevent colon, breast, and prostate cancer.
progression of osteoarthritis of the knee.
Sunlight, fortified milk, salmon, tuna, shrimp, herring,
beef and chicken liver, egg yolk, and fortified cereals.
Vitamin E has four major forms: alpha tocopheryl, beta,
delta and gamma. Vitamin E (d-alpha Tocopheryl) is the most
common and potent form. Vitamin E is a fat soluble vitamin
that is stored in the liver. This important antioxidant
vitamin protects against cancer and cardiovascular disease.
heart disease, and stroke prevention.
natural blood thinner and may prevent blood clots.
people with diabetes better use insulin.
against cigarette smoke and air pollution.
in healing of the skin.
the activity of selenium and Vitamin A.
against muscle damage due to oxidation.
Vegetable oil, mayonnaise, margarine, salad dressing, hazelnuts,
sunflower seeds, almonds, peanuts, cashews, sweet potato,
collard greens, asparagus, spinach, soybeans, eggs, leafy
greens, wheat germ, whole wheat bread, white bread, crab,
shrimp, and fish.