We often hear that we need to have vitamin and minerals.  But what is really required?  How much is enough?  Let us have a quick overview of the various main vitamin that is important for good health.

VITAMIN A

Vitamin A is also known as retinol and has several important functions.  Vitamin A is essential for good eye sight and has a good source of beta carotene which is the main factor for good eye sight.  0.7 mg ( women) and 0.6 mg ( men).  It is important that we do not over consume the Vitamin A especially from Animal source, it might cause some osteoporosis.  This can really cause a lot of problem.

Vitamin A is also known to keep the skin healthy and also lining of the parts of the body such as nose.  Some sources of vitamin A are Cheese, eggs, oily fish, milk and yoghurt.  Carrot is also a good source of Vitamin A.  You can also obtain Vitamin A from Multi vitamins and other Vitamin A pills.

VITAMIN B

Vitamin B comes in B1,B2,B3,B5,B6,B7,B9,B12.  They are all very essential for our metabolism rates.  All the vitamin B helps to convert our Food into  fuel and allow us to stay energized throughout the day.  They also help us to keep our skin and hair healthy and prevent memory loss and migraines.

Vitamin B1: It helps us to break down the carbohydrates in our body.  It also aids the body to create new cells. You can get this vitamin through beans, peanuts, kale etc.

Vitamin B2: B2 helps as antioxidant to help fight free radicals and helps prevent early aging and heart disease. B2 is also known as Riboflavin, it is essential for the production of red blood cells for transportation of oxygen throughout the body.  UV rays is a enemy for keeping the Riboflavin in food.  So be careful about keep your food fresh and free from the Sunlight.  Almond, wild rice and eggs are good supplier for this vitamin.

Vitamin B3 ( Niacin): It helps to boost the HDL cholesterol ( good cholesterol).  This vitamin deficiency is rare in the developed countries, however do note that alcoholism might caused the Niacin level to lower in some individuals.  This vitamin can also be used to treat acne.  This is found in milk, green leafy veges and beans.

Vitamin B5 ( Pantothenic Acid):This vitamin is found in almost all the food groups and it is known to improve the skin quality, prevent redness and reduce skin spots.

Vitamin B6(Peridoxine):This Vitamin helps to regulate the sleep and mood pattern.  Mostly found in Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots.

Vitamin B7(Biotin): This vitamin is very essential for the growth of baby.  It is also very important for keeping the skin and hair in normal conditions.  This vitamin is found in most meats, egg yokes and nuts.

Vitamin B9( Folate):This vitamin helps to prevent memory loss and is extremely Essential for ladies who are pregnant.  It can be found in cereals and barley.

Vitamin B12: Like the Folate acid, the Vitamin B12 helps to protect the nervous system and also to help the red blood cells divide.  It is another essential Vitamin, long term deficiency can cause blindness, deafness and even dementia.  This Vitamin can be found in mainly animal produce.  Thus for the vegans, you might need to consider taking extra supplements to help increase the intake of this vitamin.

Vitamin C( Ascorbic Acid)

Vitamin C is essential for good Hair , nails and skin.  It helps to make collagen, and for healing of wounds.  It helps to repair and maintain bones and teeth of each individuals.  It acts as an anti oxidant and Co enzyme factor.  Vitamin C as all know comes mainly from the citrus fruits like lemons and oranges.

Vitamin D

Vitamin D promotes the calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal mineralisation of the bones .  It is needed for bone health and also helps to prevent osteoporosis.  Mainly found in Milk and eggs and all the Dairy products.  It can also be made by your body thorugh sunlight.

Vitamin E

This is a strong anti oxidant. Vitamin E helps protect LDL cholesterol (sometimes referred to as “bad” cholesterol) from free radical damage. Good source of Vitamin E are from Green leafy vegetables and also by consumption of the Vitamin E oil