 Vitamins
are an important ingredient in our daily diets. Vitamins
keep us healthy and strong. Vitamins are necessary for our
growth, vitality and well-being. Sometimes vitamins are
used as therapies for various ailments and disease. We must
get vitamins from our natural foods or dietary supplements.
You can also buy vitamin supplements to increase the level
of a particular vitamin your body can use. Below listed
are the various vitamins and their benefits.
Vitamin
A
Vitamin
B1
Vitamin B2
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin
A
Vitamin A is a fat soluable vitamin, meaning that it needs
fats and minerals for proper absorption. Retinol Vitamin
A comes from animal food sources and is stored in the body,
whereas Beta-carotene Vitamin A comes from both plant and
animal sources, and is not stored in the body. Retinol Vitamin
A benefits your vision, tissues, skin, teeth, hair, nails
and bones in many ways. Possible
Benefits of Vitamin A
 Helps improve
vision. And protects against formation of cataracts.
Inhibits
cancerous growth and may reverse precancerous conditions.
Antioxidant
properties help prevent heart disease and reduce risk of
heart attack and stroke.
Powerful
immune protector.
Antioxidant
properties may be helpful for Alzheimers, chronic fatigue
syndrome, male infertility and fribromyalgia.
Promotes
wellness of bones, eyes, hair, mucous linings, membranes,
nails, skin and teeth.
Food Sources
Dark green leafy vegetables and yellow, orange or red fruits
and vegetables: sweet potatos, carrots, cantaloupe, broccoli,
spinach, lettuce, fish liver oils, liver, kale, turnip greens,
squash, tomatos, pumpkin, peaches, mangos, apricots, milk
and dairy products.
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Vitamin
B1
Vitamin B-1 (Thiamin) is a water soluble vitamin, meaning
any excess is excreted and not stored in the body. It is
known as a "morale booster" since it affords beneficial
effects on the nervous system and in a person's mental disposition.
Vitamin B-1 (Thiamin) is necessary to convert carbohydrates
from food into energy. It plays a key role in reactions
that lead to the formation of energy (along with riboflavin
and niacin), and this energy metabolism process is needed
for growth, physical movement, nerve functioning, and most
body processes.
Possible Benefits
Aids in
energy production and efficient energy metabolism.
Promotes
growth and healthy nerves - stress relief.
Aids digestion,
particularly carbohydrates.
Improves
mental attitude and mental clarity.
Strengthens
the heart.
Keeps nervous
system, muscles, and heart functioning normally.
Soothes
heartburn and helps fight airsickness or seasickness.
Studies
have shown it aids in lowered blood pressure, weight loss,
better sleep and increased energy.
Food Sources
Grains, meats, sunflower seeds, pork, bran cereal, peas,
fish, beef, liver, ham, peanuts, almonds, macaroni, rice,
bread, lima beans, corn, broccoli, potato, orange juice,
orange, avocado, dried beans, oatmeal, milk and dried yeast.
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Vitamin
B2
Vitamin B-2 (Riboflavin) is a water soluble vitamin, meaning
any excess is excreted and not stored in the body. People
have an increased need for Vitamin B-2 (Riboflavin) in stress
situations, and it is the most common vitamin deficiency.
Vitamin B-2 is easily destroyed by light, water when cooking,
sulfa drugs, estrogen, and alcohol consumption.
Possible
Benefits
Aids in
growth and reproduction.
Benefits
vision, alleviates eye fatigue, and prevents/delays onset
of cataracts.
Reduces
the frequency and severity of migraines by increasing energy
to the brain.
Promotes
healthy skin, nails, and hair.
Works as
an antioxidant booster to fight free radicals, fight cancer,
and strengthen the lens of the eye.
Helps eliminate
sore mouth, lips, and tongue.
Helps metabolize
carbohydrates, fats, and proteins for energy.
May be important
for healthy nerves.
Speeds healing
of wounds, injuries, and after-surgery recovery.
May help
with many nerve-related and other ailments: Alzheimers,
numbness & tingling, epilepsy, multiple sclerosis.
May help
with sickle-cell anemia if have riboflavin deficiency.
Beneficial
for anxiety, stress, and fatigue.
Food
Sources
Milk,
yogurt, American cheese, cheddar cheese, liver, pork chop,
beef, egg, tuna, collard greens, broccoli, spinach, macaroni,
bread, liver, cereals, avocados, mushrooms, kidney, yeast
and leafy green vegetables.
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Vitamin
B6
Vitamin B-6 (Pyridoxine) is a water soluble vitamin, meaning
any excess is excreted and not stored in the body. This
important vitamin performs more than 100 functions over
and over during a day's time, and must be present for the
production of antibodies and red blood cells. Women taking
oral contraceptives, adolescent girls, and pregnant women
may especially have low levels of Vitamin B-6, making them
prone to depression and other ailments.
Possible
Benefits
Helps prevent
cardiovascular disease and stroke.
Assists
in proper assimilation of protein and fat.
Clears excess
estrogen from the body and can alleviate PMS (premenstrual
syndrome).
Works as
building block for brain neurotransmitters and may reduce
epileptic seizures.
Helps prevent
various nervous and skin disorders.
Alleviates
nausea and morning sickness.
Eases insomnia.
Treats carpal
tunnel syndrome by alleviating nerve inflammation in the
wrist.
Helps relieve
asthma attacks.
May relieve
depression, stress, and anxiety in those deficient of this
vitamin.
Promotes
proper synthesis of anti-aging nucleic acids.
Reduces
night muscle spasms, leg cramps, hand numbness, and some
neuritis conditions.
Food Sources
Liver, salmon, fish, chicken, ham, hamburger, veal, eggs,
pork, beef, split peas, dried beans, banana, avocado, watermelon,
turnip greens, brussel sprouts, potato, sweet potato, carrots,
peas, chickpeas, brewer's yeast, wheat bran, wheat germ,
kidney, heart, cantaloupe, cabbage, blackstrap molasses,
and milk.
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Vitamin
B12
Vitamin B-12 (Cobalamin) is a water soluble vitamin and
is effective in very small dosages. It's not a typical vitamin,
for it is produced only by microorganisms and is found nearly
exclusively in foods of animal origin. Vegetarians or people
with low intakes of animal products are at the greatest
risk for a deficiency of Vitamin B-12, as well as people
with gastrointestinal disorders, ulcers, Crohn's disease,
gout, chronic heartburn, and excessive alcohol drinkers.
Possible
Benefits
Prevent
anemia by forming and regenerating red blood cells.
Help maintain
a healthy nervous system and reduce depression and irritability.
Alleviate
nerve pain, numbness, and tingling.
Enhance
proper utilization of fats, carbohydrates, and protein.
Increase
energy.
Reduce heart
disease risks.
Sharpen
mental agility, concentration, memory, and balance due to
its "brain booster" effects.
May improve
multiple sclerosis and tinnitus.
Promote
growth and increase appetite in children.
Keeps the
immune system healthy.
May slow
the progression of HIV infection to AIDS.
Improve
ability to fight off disease.
Food
Sources
Liver, trout, beef, clams, crab, lamb, tuna, veal, hamburger,
eggs, milk, yogurt, cottage cheese, cheddar cheese, brewer's
yeast, oysters, sardines, and organ meats.
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Vitamin
C
Vitamin C (Ascorbic Acid), a water soluble vitamin, is a
potent antioxidant and studies suggest that this nutrient
may prevent premature death from heart disease and cancer.
Besides its antioxidant benefits, Vitamin C plays a primary
role in collagen formation which is essential for the growth
and repair of tissue cells, gums, blood vessels, bones,
and teeth. Smokers and older people have a greater need
for this vitamin.
Possible
Benefits
Protection
against cancer and heart disease.
Strengthens
immunity and may prevent colds or minimize them through
its mild antihistamine effects.
Potent antioxidant
and raises blood glutathione, another antioxidant produced
by the body.
Helps prevent
cataracts.
Increases
iron absorption.
Acidifies
urine to prevent some types of kidney and bladder infections
(urinary tract infections).
Helps treat
asthma.
Promotes
healthy gums.
Assists
in lowering blood cholesterol.
Prevents
many types of viral and bacterial infections.
Acts as
a natural laxative.
Lowers blood
clot incidences.
Reduces
allergy-producing effects of many substances.
Prevents
scurvy.
Extends
life by enabling protein cells to hold together.
Food
Sources
Kiwi fruit, orange, orange juice, cantaloupe, grapefruit
juice, cranberry juice, grapefruit, strawberries, watermelon,
grape juice, raspberries, green peppers, cauliflower, broccoli,
brussel sprouts, collard greens, potato, tomato, sweet potato,
and red peppers.
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Vitamin
D
Vitamin D (Cholecalciferol) is a fat soluble vitamin often
referred to as the sunshine vitamin because the ultraviolet
B rays of the sun causes skin oils to produce this vitamin.
Light-skinned people get the RDA of Vitamin D with 30 minutes
of sunlight exposure twice a week, and darker-skinned people
require longer exposures for the light to penetrate the
skin. Since the body's ability to manufacture Vitamin D
declines with age, older people (and people who don't go
outside much) may become deficient in this vitamin. Vitamin
D's importance is its role of making calcium and phosphorus
available for the body to use.
Possible
Benefits
Helps prevent
osterporosis.
Promote
healthy bones and strong teeth.
Helps absorption
of the minerals calcium and phosphorus.
Prevents
rickets in children and osteomalacia in adults.
May help
prevent colon, breast, and prostate cancer.
May slow
progression of osteoarthritis of the knee.
Food Sources
Sunlight, fortified milk, salmon, tuna, shrimp, herring,
beef and chicken liver, egg yolk, and fortified cereals.
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Vitamin
E
Vitamin E has four major forms: alpha tocopheryl, beta,
delta and gamma. Vitamin E (d-alpha Tocopheryl) is the most
common and potent form. Vitamin E is a fat soluble vitamin
that is stored in the liver. This important antioxidant
vitamin protects against cancer and cardiovascular disease.
Possible
Benefits
Cancer,
heart disease, and stroke prevention.
May prevent
cataracts.
Works as
natural blood thinner and may prevent blood clots.
May help
people with diabetes better use insulin.
Enhances
immunity.
Protects
against cigarette smoke and air pollution.
Assists
in healing of the skin.
Enhances
the activity of selenium and Vitamin A.
Decreases
bad cholesterol.
Protects
against muscle damage due to oxidation.
May relieve
osteoarthritis symptoms.
Food
Sources
Vegetable oil, mayonnaise, margarine, salad dressing, hazelnuts,
sunflower seeds, almonds, peanuts, cashews, sweet potato,
collard greens, asparagus, spinach, soybeans, eggs, leafy
greens, wheat germ, whole wheat bread, white bread, crab,
shrimp, and fish.
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