Vitamins are very essential for the body, but they are needed only in small quantities. Your diet must include all the vitamins in the right proportion for maintaining a healthy body without any diseases. Deficiency of any vitamin may lead to various diseases. It is healthier to have natural sources of these vitamins rather than have their supplements.
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Important vitamins needed for proper functioning of the human body:
Folate:
Folate is necessary for the proper functioning of the cells and helps in the production of new cells in the body. So is all the more important for the pregnant women. It is also useful in preventing cancer as it prevents changes to DNA. Folates help in the production of red blood cells in the body and protect you from anemia. Some of the foods rich in folate are sea vegetables, asparagus, mustard greens, romaine lettuce, collard breeds, spinach, broccoli, tomato and so on.
Niacin, Riboflavin, Pantotheric acis and Thiamin:
All these vitamins belong to the Vitamin B family and are important for the normal functioning of the brain and for producing energy. They are also essential for a beautiful hair and skin. You must include these vitamins in your daily diet to remain healthy. Foods rich in these vitamins are millet bread, yeast, bananas, spinach, sea weeds, coconut, yogurt, sunflower seeds, broccoli, avocado, green beans, peas, squash, sweet potato, nuts etc.
Vitamin A:
Vitamin A is essential for your eyes and proper eyesight. So if you want to have healthy eyes, you must consume food rich in Vitamin A. This vitamin is mostly found in food rich in cholesterol and saturated fat, like cheese, cream, milk etc. Since these foods cannot be had in large quantities, one of the best ways to ensure that you have taken enough Vitamin A for your body is to have food items rich in beta-carotene. Beta-carotene helps in the production of Vitamin A in the body. It is an anti-oxidant which helps the body to produce vitamin A. So take food rich in beta carotene instead of Vitamin A. Vitamin A is also essential for the proper development of the bone. Night blindness, which makes it difficult to see in dim light, is due to deficiency in Vitamin A. People suffering from it cannot see well during the night time. This can be corrected by taking food rich in Vitamin a. Fish, dairy products and red or yellow vegetables and fruits are rich sources of Vitamin A.
Vitamin B12:
Vitamin B12 is one of the eight vitamins in Vitamin B complex. Vitamin B 12 is water soluble and easily assimilated by the body. Vitamin B12 is necessary for proper functioning of the body. It is very beneficial for your hair and provides you long and thick hair that is strong and do not fall off easily. It is also good for your nails and the skin and ensures that your digestive system functions properly and helps in the maintenance of body weight. Fatigue and stress are also treated by Vitamin B12. It is also needed for the nervous system. Hypocobalaminemia is a disease that affects the spinal cord and the brain. This is caused by the deficiency of Vitamin B12. Vitamin B12 is found in meat, eggs and dairy products, sea vegetables, blue green algae etc. Yeast is a good source of Vitamin B12.
Vitamin C:
Vitamin C is an anti-oxidant and is needed for the repairing and regeneration of collagen. Proper intake of Vitamin C rich food helps you in getting a healthy and youthful skin as well as strong healthy hair. It is beneficial in preventing hair fall, for preventing dental problems and having healthy teeth and to have a beautiful skin. Citrus fruits are rich in Vitamin C. Orange, lemon, goose berry, papaya, broccoli, tomatoes, cabbage, strawberries, red bell pepper and green leafy vegetables are rich sources of Vitamin C. Scurvy is a disease caused due to Vitamin C deficiency. You can prevent it by taking food rich in Vitamin C.
Vitamin D:
Vitamin D is essential for the absorption of calcium and for providing you strong and healthy bones. Sun light is a rich source of Vitamin D. If you spend at least 20 minutes in sunlight, you will get enough Vitamin D for your daily requirement. Sunlight helps the body to synthesize Vitamin D. If you cannot get enough sunlight you can take Vitamin D supplements. People living in cold regions get vitamin D in this way. Sea foods, eggs and cereals also contain Vitamin D. Rickets is a condition caused by deficiency of Vitamin D. It makes the bones and muscled soft and causes deformation of bones in children. It is more prevalent in children and infants than in adults.
Vitamin E:
Vitamin E is an anti-oxidant that protects the body from the damages caused by free radicals. It also keeps your body immune to various diseases caused by virus and bacteria. Vitamin E is good for the skin and helps to keep your skin looking young and glowing. Some of the foods rich in Vitamin E are vegetable oils, nuts like almond, peanuts and hazel nuts, seeds, green leafy vegetables, fruit juices and so on.
Vitamin K:
Vitamin K is very essential for the clotting of the blood. So it helps in healing your wounds and prevents over bleeding from cuts and wounds. Some studies carried out recently have shown that Vitamin K also protects you from various diseases like cancer, heart diseases and Alzheimer’s. Vitamin K is found in abundance in green leafy vegetables, asparagus, spring onions and prunes.
Vitamin B complex helps to control your blood pressure and is also good for your bones blood health. it is found in potatoes, fruits, grains and oats, yeast, beans, lentils, turkey, liver and tuna.cod liver oil that you get from any retail shop, is a good source of Vitamin B complex.
