Food Sources of Vitamins: get your daily dose of healthy vitamins

Vitamins are the ones that keep you fit and healthy. You should always be careful so that you never lack any Vitamin but also be careful so that you don’t exceed your requirements. Most of you often ask yourselves “why am I so tired?” or “why does my skin look so pale and fragile even though I use skin creams?”. You can find the answer by first learning about your own organism and it’s needs.

Vitamin A is necessary for good eyesight, bone growth and bone health and your organisms resistance to infections.
Sources of vitamin A:
-liver, fatty fish, eggs.
-vegetables like carrots, sweet potatoes, pumpkin
-green vegetables such as spinach or broccoli
-fruits such as mango, papaya, figs and dates
-tomatoes, green beans
Signs that signal the lack of vitamin A: Poor eyesight during the night, lack of appetite, visible changes in teeth or skin.

Vitamin B1 is vital for the normal function of cells and nerves
Sources of vitamin B1:
-Oysters, meat, dried beans, oranges, wheat germs, whole wheat bread and whole wheat cereals, peanut butter.
Signs that signal the lack of Vitamin B1:Tiredness, lack of appetite, unnatural weight loss, nausea. An acute lack of vitamin B1 is signaled by a lack of memory, members paralyses, weak muscles and heart problems

Vitamin B2 is necessary for energy production out of proteins and lipids. It is also necessary for a healthy and normal development and growth, for the production of some hormones and for a good function of red blood cells.
Sources of vitamin B2:Dairy products, meat, fish, corn flakes and vegetables such as broccoli and asparagus.
Signs that signal the lack of vitamin B2: Constantly dry mouth, tongue and lips, a warm or hot sensation around the eyes, poor eyesight, light sensitivity. An acute lack of vitamin B2 is signaled by the inflammation of the eyes, tongue and skin and also by depression.

Vitamin B3.is necessary for energy production out of proteins and lipids and for the production of red blood cells.
Sources of vitamin B3:Meat, chicken meat, fish, cereals, nuts and eggs.
Signs that signal the lack of vitamin B3:Unnatural weight loss, lack of appetite, skin inflammation and feeling lethargic. An acute lack of vitamin B3 is signaled by the apparition of pellagra, a disease which attacks the skin, tongue inflammation and damaging of the nerve system.

Vitamin B6.helps the organism break down and use the proteins. It also plays an important role in the processing of amino acids and in protein placement.
Sources of vitamin B6:chicken meat, fish, kidneys, eggs, pork, rice, soya, nuts and hazelnuts.
Signs that signal a lack of vitamin B6:Depression, nausea, weakening of the immune system, skin and vein inflammation, anemia and feeling lethargic.

Vitamin B12 is necessary for the production and processing of proteins, some amino acids and lipids.
Sources of vitamin B12:meat, fish, milk, dairy products, eggs.
Signs that signal the lack of vitamin B12:anemia.

Vitamin Cis necessary for the production of collagen, a protein which strengthens the bones, cartilage, muscles and veins. It also contributes to the management and wellbeing of veins , bones and teeth.
Sources of vitamin C:
-fruits such as oranges, lemons, papaya, apples etc.
-Broccoli, tomatoes, potatoes,
-spinach
Signs that signal the lack of vitamin C: Nausea, nose bleeds, lack of appetite, dry skin, fragile bones. An acute lack of vitamin C leads to anemia, teeth lose and under the skin bleeding.

Vitamin D is essential in the formation and good health of bones and teeth. It also helps in the well being of the nerves system and muscles.
Sources of vitamin D:sunlight, milk, margarine, butter, eggs.
Signs that signal the lack of vitamin D: An acute lack leads to changes at bone level.

Vitamin E protects the lipids and the Vitamin A inside the body. It also acts as an antioxidant and stabilizes the cell membranes.
Sources of vitamin E:vegetable oils such as soy or corn based oils.
Signs that signal the lack of vitamin E:Anemia for kids and nerve damage for adults.

Vitamin K: The main purpose of vitamin K is to coagulate blood.
Sources of vitamin K:sunlight, margarine, milk, butter, eggs.
Signs that signal the lack of Vitamin K: It is rather rare to have insufficient vitamin K but some prescription drugs can affect the absorption of vitamin K which in turn leads to a bad coagulation at blood level.

Find about Food vitamins and minerals benefits for your health.