Vitamins are very important for healthy living.
They not only protect us from various diseases but also speed up the recovery process.
There are so many types of vitamins, each and every type has its own significance.
Vitamin A Function: Vitamin A is necessary for the growth of new cells.
It not only plays an important role in fighting infections but is also essential for healthy skin and blood, it is also responsible for strong teeth and bones.
Vitamin A is the key ingredient for healthy kidneys, lungs, bladder, membranes and good eyesight.
Sources: Main sources of Vitamin A include fish liver oils, carrots, liver, cantaloupe, squash, peaches and tomatoes.
All green and yellow vegetables and several fruits contain a lot of Vitamin A.
Daily Intake: For men 1000 mcg and for women 800 mcg of Vitamin A is recommended.
If more than the suggested amount is taken, it can cause some serious problems like toxicity, nausea, irritation, blurred vision and risk of fractures in postmenopausal women.
Vitamin B-6 Function: Vitamin B-6 helps produce red blood cells and antibodies.
It also supports healthy brain functions and helps in converting protein into energy.
Sources: Meat, eggs, bananas, milk, green leafy vegetables, pecans and whole grain products provide quality sources of vitamin B-6.
Daily Intake: Intake of 2 mg for men and 1.
6 for women is recommended every day.
If more than the suggested amount is taken, then it can harm pregnant women and their unborn child.
Vitamin B-12 Function: Vitamin B-12 helps maintain a healthy nervous system, food absorption, fat metabolism, digestion, carbohydrate and synthesis of protein.
It also helps produce healthy red blood cells.
Daily Intake: 2.
0 mcg is the recommended intake for both men and women.
It is water soluble and lost in urination so regular intake is needed.
Lack of B-12 can lead to severe problems like anaemia, weakness, walking and balancing, confusion or a sore tongue.
Vitamin C Function: Among all the vitamins, Vitamin C is considered to be the most important vitamin.
It helps heal wounds, gives better protection against bacterial infections, increases red blood cell count, strengthens the immune system, is responsible for healthy teeth and gums, and is able to absorb iron.
Sources: Various fruits and vegetables provide the best sources of Vitamin C.
Citrus fruits, oranges, berries, apples, tomatoes, onions, radishes and green vegetables are the best sources of these vitamins.
Daily Intake: Minimum daily intake for both men and women is 60 mg.
Lack of it may lead to scurvy, however overdose can cause headaches, frequent urination, diarrhoea, vomiting and nausea.
Vitamin D In order to absorb calcium, this vitamin is used.
It prevents rickets, and nerve damage.
In order to have strong bones and teeth Vitamin D is also compulsory.
Sources: Fish liver oil, cereals, tuna, eggs, fortified milk and sun light are excellent sources of vitamin D.
Daily Intake: About 200 IU of vitamin D is recommended for both men and women on a daily basis, however, they should double this quantity once they reach the age of 50.
Vitamin E This kind of vitamin acts as an antioxidant and stops any premature reaction to oxygen in the human body.
It also prevents damage to cells and tissues in our body and aids in the healing process.
Sources: There are many sources from which vitamin E can be obtained.
Vegetable oils, saw seeds, nuts, egg yolk, wheat germ, soybean oil, whole grain products, peanut butter, beef oil and raw cereal products are some of the best sources where you can find this vitamin.
Daily Intake: Although 10 mg of vitamin E is required in both men and women, it is very uncommon to have a Vitamin E deficiency.
But too much of it may cause digestive tract problems, nausea and toxicity.
They not only protect us from various diseases but also speed up the recovery process.
There are so many types of vitamins, each and every type has its own significance.
Vitamin A Function: Vitamin A is necessary for the growth of new cells.
It not only plays an important role in fighting infections but is also essential for healthy skin and blood, it is also responsible for strong teeth and bones.
Vitamin A is the key ingredient for healthy kidneys, lungs, bladder, membranes and good eyesight.
Sources: Main sources of Vitamin A include fish liver oils, carrots, liver, cantaloupe, squash, peaches and tomatoes.
All green and yellow vegetables and several fruits contain a lot of Vitamin A.
Daily Intake: For men 1000 mcg and for women 800 mcg of Vitamin A is recommended.
If more than the suggested amount is taken, it can cause some serious problems like toxicity, nausea, irritation, blurred vision and risk of fractures in postmenopausal women.
Vitamin B-6 Function: Vitamin B-6 helps produce red blood cells and antibodies.
It also supports healthy brain functions and helps in converting protein into energy.
Sources: Meat, eggs, bananas, milk, green leafy vegetables, pecans and whole grain products provide quality sources of vitamin B-6.
Daily Intake: Intake of 2 mg for men and 1.
6 for women is recommended every day.
If more than the suggested amount is taken, then it can harm pregnant women and their unborn child.
Vitamin B-12 Function: Vitamin B-12 helps maintain a healthy nervous system, food absorption, fat metabolism, digestion, carbohydrate and synthesis of protein.
It also helps produce healthy red blood cells.
Daily Intake: 2.
0 mcg is the recommended intake for both men and women.
It is water soluble and lost in urination so regular intake is needed.
Lack of B-12 can lead to severe problems like anaemia, weakness, walking and balancing, confusion or a sore tongue.
Vitamin C Function: Among all the vitamins, Vitamin C is considered to be the most important vitamin.
It helps heal wounds, gives better protection against bacterial infections, increases red blood cell count, strengthens the immune system, is responsible for healthy teeth and gums, and is able to absorb iron.
Sources: Various fruits and vegetables provide the best sources of Vitamin C.
Citrus fruits, oranges, berries, apples, tomatoes, onions, radishes and green vegetables are the best sources of these vitamins.
Daily Intake: Minimum daily intake for both men and women is 60 mg.
Lack of it may lead to scurvy, however overdose can cause headaches, frequent urination, diarrhoea, vomiting and nausea.
Vitamin D In order to absorb calcium, this vitamin is used.
It prevents rickets, and nerve damage.
In order to have strong bones and teeth Vitamin D is also compulsory.
Sources: Fish liver oil, cereals, tuna, eggs, fortified milk and sun light are excellent sources of vitamin D.
Daily Intake: About 200 IU of vitamin D is recommended for both men and women on a daily basis, however, they should double this quantity once they reach the age of 50.
Vitamin E This kind of vitamin acts as an antioxidant and stops any premature reaction to oxygen in the human body.
It also prevents damage to cells and tissues in our body and aids in the healing process.
Sources: There are many sources from which vitamin E can be obtained.
Vegetable oils, saw seeds, nuts, egg yolk, wheat germ, soybean oil, whole grain products, peanut butter, beef oil and raw cereal products are some of the best sources where you can find this vitamin.
Daily Intake: Although 10 mg of vitamin E is required in both men and women, it is very uncommon to have a Vitamin E deficiency.
But too much of it may cause digestive tract problems, nausea and toxicity.