Vitamin functions
s important for vision. It helps the retina of the eye to function properly, particularly at night. Night blindness is an early sign of deficiency and blindness can result if preventative steps are not taken. Also aids in maintaining healthy skin and it is sometimes used in the treatment of acne. It also plays a role in the growth of bones and it helps to regulate the immune system and fight infection.
Vitamin A (Retinol)
plays an important role in preventing a number of neurological problems, including numbness or tingling in the hands and feet, insomnia, loss of memory and depression. It helps our body’s red blood cells to mature normally and it aids in the development of DNA, our genetic material.
Vitamin B12
this vitamin is common in seeds and nuts such as sunflower seeds, peanuts and almonds. Whole-grain cereals and rice bran are also good sources of this vitamin.
Vitamin E
Vegetarians and vegans tend to have lower intakes of vitamin __ because plant foods do not naturally contain it. However, soy and rice milks commonly include this vitamin as an additive, as do yeast extracts and vegetarian burgers. It can also be found in eggs, milk, cheese, yoghurt and other dairy products.
Vitamin B12
Vitamin B __
While it’s available in a wide variety of foods, much of it can be lost if the food is cooked or processed. Among the good sources of this vitamin are broccoli, avocados, lentils, cauliflower and whole grains.
Vitamin B5 (Pantothenic Acid)
Practically a celebrity in the world of vitamins, almost everybody reaches for a vitamin _ pill at the first sign of a cold. Besides increasing the production of disease-fighting white blood cells and antibodies, thereby boosting the immune system, this vitamin is helpful in maintaining good eyesight.
Vitamin C
is necessary for cell growth and metabolism. It aids in the transfer of carbon dioxide in the body, and it is believed to strengthen the hair and nails. It helps the body to maintain a steady blood sugar level.
Vitamin B7 (biotin)
Many fruits are rich in this vitamin, including citrus, pineapple, berries and papaya.
Vitamin C
Whole grains are great sources of this vitamin. You can also find it in yeast and yeast extract, brown rice, oatmeal, cauliflower and potatoes. Some processed foods also have this vitamin added.
Vitamin B1 (Thiamine)
helps your blood to clot normally and it plays an important role in bone health
Vitamin K
helps to increase the level of good cholesterol (HDL) in your body, thus improving circulation. It is also involved in the repair of DNA
Vitamin B3 (Niacin)
found in deep orange and dark green fruits and vegetables such as carrots, broccoli, kale and spinach. Eggs also contain this vitamin.
Vitamin A (Retinol)
Among the better sources are avocados, tomatoes, dates, asparagus and nuts.
Vitamin B3 (Niacin)
The sunshine vitamin plays a key role in bone health. Low levels of this vitamin are linked with a growing list of health problems, including multiple sclerosis, osteoporosis, osteoarthritis, rickets, heart disease, diabetes, depression and several kinds of cancers.
Vitamin D
Like the other B vitamins, this helps the body to convert fat and carbohydrates into energy, and it contributes to healthy skin, hair and eyes It is also involved in brain development of the fetus during pregnancy and infancy, and it helps the immune system to function well. It is sometimes used as a treatment for morning sickness.
Vitamin B6
Unlike other vitamins, the best way to obtain vitamin __ is not from food but to simply step outdoors. The reason: our bodies develop it from sunshine. Often, about 15 minutes of exposure to sunlight a day is enough for the body to produce an adequate amount of this vitamin.
Vitamin D
Excellent sources include mushrooms, soybeans, yoghurt, eggs and dark, leafy greens such as brussels sprouts, broccoli and spinach. Some commercial flours and cereals are also fortified with this vitamin. Be sure to store these foods in the dark, since riboflavin is easily destroyed by light. It can also be lost in water when food is boiled or soaked.
Vitamin B2 (Riboflavin)
Studies have shown that people with high dietary intakes of vitamin __ and zinc are protected against age-related macular degeneration, an eye condition common among people aged 50 and older. Vitamin __ also protects against Alzheimer’s disease. High in antioxidants, this vitamin helps the immune cells to produce antibodies, and it can help to reverse some of the decline in immune function that comes with ageing.
Vitamin E
aids in cell division and growth, such as in infancy and during pregnancy. It also plays a part in the proper development of a baby’s nervous system. It helps our bodies to produce healthy red blood cells and to prevent anaemia.
Vitamin B9 (folic acid, folate)
For almost everyone, the bacteria in our intestines makes this vitamin. It’s also found in green, leafy vegetables, including spinach, broccoli and brussels sprouts. Fruits such as grapes, kiwi fruit and avocados are also rich in this vitamin.
Vitamin K
You can obtain this vitamin from bananas, nuts, starchy vegetables (like potatoes) and whole-grain products.
Vitamin B6