Vitamin A
Vitamin A is a type of antioxidant. Antioxidants are substances that protect our cells against the effects of free radicals such as environmental exposures to tobacco smoke and radiations. Vitamin A also plays a role in our vision, bone growth, reproduction, cellular functions and immune system
Lack of vitamin A can lead to cornea disorder and disturbances to the conjunctiva, trachea, hair follicles and the renal system. Deficiency of vitamin A can also lead to night blindness.
Vitamin A is found in butter, butterfat in milk, egg yolk, some fruits (prunes, pineapples, oranges), green leafy vegetables and carrots.
Vitamin B
The B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (Pyridoxine). B7 (biotin), B9 (folic acid) and B12 (cyanocobalamine). These vitamins help in the process of transforming energy from the food we eat. They also help to form red blood cells. We can get B vitamins from protein sources like fish, poultry, meat, eggs and dairy products. Leafy green vegetables, beans and peas also contain vitamin B. Many cereals and bread have added B vitamins too.
Insufficient amount of vitamin B in our body can cause anemia.
Vitamin C
Vitamin C is an antioxidant. It is necessary for the formation of connective tissue between cells as well as to maintain the stickiness of cells to membranes. A deficiency will lead to scurvy with symptoms such as shallow complexion, loss of energy, pain in legs and joints, bleeding gums and muscle pains.
Vitamin C is found in fruits and vegetables. Good sources include citrus fruits, red and green peppers, tomatoes, broccoli, raw cabbage, carrots, lettuce, celery and onions.
Vitamin D
Vitamin D helps our body to absorb calcium, which our bones and teeth need in order to grow. Lack of vitamin D can lead to bone diseases such as osteoporosis and rickets. Vitamin D also plays a role in our nerve, muscle and immune system
We can obtain vitamin D in three ways: through the skin, from our diet and from supplements. Our body forms vitamin D naturally when exposed to sunlight. However, too much sun exposure can lead to skin aging and skin cancer. Many people try to get their vitamin D from other sources such as milk, cod liver oil, salmon, egg yolk and butter.
Vitamin E
Vitamin E is an antioxidant. It plays a role in our immune system and metabolic processes. Good sources of vitamin E are vegetable oils, margarine, nuts, seeds and leafy greens. It is also added to foods like cereals. Most people get enough vitamin E from the food they eat. People with certain disorders such as liver diseases, cystic fibrosis and Crohn’s disease may need extra vitamin E.
Vitamin E supplements may be harmful for those who consume blood thinners and other medicines. Check with your healthcare provider before taking these supplements.
Vitamin K
Vitamin K helps our body by making protein for healthy bones and tissues. It also generates protein for blood clotting. If you do not have enough vitamin K, you may bleed continuously. Newborn have very little vitamin K. They are usually provided with a shot of vitamin K soon after birth.
If you consume blood thinners, you need to be careful about your vitamin K intake. You also need to be careful about taking vitamin E supplements. They interfere with how vitamin works in your body.
Most people obtain vitamin K from green vegetables and berries. Bacteria in your intestine also produce small amounts of vitamin K. Other than that, it is also found in fats, oats, wheat, rye and alfalfa
Potassium
Potassium is a mineral involved mostly in electrical and cellular body functions. In our body, potassium acts as an electrolyte. It has various roles in metabolism and body functions and is essential for our cells, tissues and organs to function properly. It assists the regulation of the acid-base balance and the process of protein synthesis from amino acids as well as in carbohydrate metabolism. It is also an essential item for the building of muscle and normal body growth.
All meats (red meat and chicken) and fish such as salmon, cod, founder and sardines are good sources of potassium. Soy products and veggie burgers are also good sources of potassium. Vegetables and fruits are also high in potassium.
Calcium
Calcium as an essential mineral found mostly in dairy products. However, food such as fruits, vegetables and grains are also rich in calcium. Calcium helps to build strong bones and sustain strength. It prevents osteoporosis, rickets and aids in nerve function, muscle contraction and lowering the risk of blood clots. Calcium is a vital mineral for our health. Sources include milk. yoghurt and cream, cheese, vegetables, nuts, fish, fruits bread and grains.
Folic Acid
Folic acid helps the body to produce healthy new cells. Everyone needs folic acid especially pregnant woman. Sufficient amount of folic acid in a woman’s body during pregnancy can prevent major birth defects to the baby’s brain or spine.
Food rich in folic acid in them include leafy vegetables, fruits, dried beans, peas and nuts. Enriched bread, cereals and other grain products also contain folic acid.
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