When most people think of vitamins think a pill or more pills, as its source. If you asked about the "natural" source of specific vitamins you would probably hear that you can find the vitamin c in an orange or vitamin d from the Sun. To refresh our memory, or maybe to learn this the first time, let's take a look at basic vitamins, what they do for us and that, by nature, they can be found.
Please note that this is provided as information only and is in no way meant to help with any self-diagnosis. As with all health related, if you believe that you may have a disability or I wonder how much of a vitamin you should take, see your doctor.
Vitamin a and beta-carotene: Vitamin a helps in maintaining good vision, such as prevention of blindness and cataracts, and reduce the risk of heart attacks and some forms of cancer. Beta-carotene is a
compound that composes pigments red, orange and yellow in plants that, when in the body, is converted into vitamin a. excellent natural sources of vitamin a are Raw carrots, sweet potatoes, winter squash, spinach and melon.
Vitamin B1-thiamine: help convert blood sugar to energy, forms of red blood cells, maintains the skeletal muscle. The sources are pork, sunflower seeds, grains, beans, seafood.
Folic Acid: vitamin B folic acid called, aids in metabolism and all biological reactions of the body. Recently found to be especially important in pregnancy, as it helps in the development of the foetus, preventing neural tube defects like spina bifida and incomplete brain training. the sources are beans, spinach and other green leaves, wheat germ, oranges and mushrooms.
-Riboflavin Vitamin B2: Aids in the production of energy from the body. The more active you are B2 more you need. It also protects against cancer and anemia. Sources of B2 are milk, yogurt, chicken, green leafy vegetables, fruits and almonds.
Vitamin B3-niacin: necessary for the proper metabolism of carbohydrates, fats and proteins, as well as digestive acid production. It is also essential for healthy skin, proper blood circulation and the functioning of the central nervous system. The sources are chicken breast, canned tuna, Brewer yeast, peanut butter, grain and sunflower seeds.
Vitamin B5-Pantothenic acid: vitamin B5 was found to help combat depression, reduce stress, metabolize carbohydrates, fats and proteins and helps the functioning of the gastrointestinal tract. Your presence is needed for the production of healthy red blood cells, antibodies, cholesterol and vitamin d. sources are organ meats, fish, egg, peanut, beans and peas.
Vitamin B6-Pyroxidine: often hailed as a vitamin wonder how it helps in the treatment of many diseases, such as: PMS, carpal tunnel syndrome, depression, hyperactivity, nervous disorders, diabetes, kidney stones, asthma, skin problems, acne, schizophrenia and maintains a strong immune system. The sources are bananas, chicken, baked potato, chickpeas, fortified cereals, oats and peanuts.
Vitamin B12: increases energy, reduces stress, improves memory and assists the digestive system and strengthens the immune system. The sources are fresh fish, dairy products, beef and pork and eggs.
Vitamin C:a vitamin c is known to fight colds and cancer, as well as impose strong teeth, gums and prevention of heart disease and cataracts. Sources of vitamin C are strawberries, melons, citrus, broccoli, kale brussel, peppers and cranberry juice.
Vitamin d: builds and maintains strong bones and teeth as it helps in the absorption of calcium. Also believed to help in the treatment of psoriasis, cancer and tuberculosis. The sources are the Sun (5-10 minutes, 3 times per week), egg yolks, fatty fish, fortified milk and liver.
Vitamin e-tocopherol: protects cells against damage from destructive oxygen molecules (radicals), assists in preventing certain cancers, cataracts and heart disease and improves the immune system. The sources are vegetable oil, mayonnaise, peants, whole grains, wheat germ, sunflower, sweet potatoes and yams.
Vitamin K K:vitamina plays an important role in blood coagulation, maintaining healthy bones, as well as aiding in the healing of fractures. Fonts are green leafy vegetables, fruits, sugar beet, potatoes, eggs, seed, dairy products, meats and also is made by bacteria in the stomach.
Vitamn P-bioflavinoids: vitamin p is a group of bioflavinoids which includes citrin, hesperidin, rutin, quercetin, calechin, flavone and flavonals. They protect the capellary which is composed of the smallest blood vessels in the body of coating, as well as help in the absorption and transformation of vitamin c. sources are fruits as bioflavinoids are actually a group of colored substances in the skin of the fruit and the pulp of the fruit.
As you can see, eat a well balanced diet is the best way to ensure adequate vitamins. If you feel that you may need, along with complementary to eat a healthy diet, please consult your physician for the recommended daily allowance.
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