Vitamins. Their importance and how to get them?

Hey guys,

 

 

 

I thought I would give you some information about Vitamins, sources and benefits.

 

Hope you'll find it beneficial.



vitamin	Sources	Benefits
Vitamin A (Retinol)	liver and fish oils, milk and eggs. Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils	It is essential to the formation of visual purple in the retina, which allows vision in dim light. It has antioxidant properties, which means it protects cells from the daily toxic damage of oxidation, provides immune support and fights inflammation.
Vitamin C	bell peppers, dark leafy greens, kiwifruit, broccoli, berries, citrus fruits, tomatoes, peas, and papayas.	Vitamin C helps protect cells and keep them healthy, and It is involved in the production of collagen, which maintains healthy connective tissues like the skin, bones and blood vessels. It helps with wound healing, and it helps with the absorbtion of iron.
Vitamin D	Cod liver oil, tuna canned in water, sardines canned in oil, milk or yogurt, beef or calf liver, egg yolks and cheese.	It is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.
Vitamin E	Nuts such as almonds, peanuts and hazelnuts, and vegetable oils such as sunflower, wheat germ, safflower, corn and soybean oils.	Antioxidants remove free radicals — the unstable compounds that damage the cell structure. Immunity levels improve when vitamin E is consumed. Another important benefit of vitamin E is that it reduces cholesterol and the risk of developing cancer.
Vitamin B1 (Thiamin)	Whole grains, cereals, and beans: Wheat germ, brown rice, rice bran, oatmeal, legumes, peanuts, sunflower seeds, and dried soybeans.	Helps fuel your body by converting blood sugar into energy. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function.
Vitamin B2 (Riboflavin)	Eggs, nuts, dairy products, meats, broccoli, brewer's yeast, Brussel sprouts, wheat germ, wild rice, mushrooms, soybeans, green leafy vegetables and whole grain and enriched cereals and bread.	The human body needs a daily dosage of it since it cannot be stored in the body. It plays a major role in energy production and represents an essential nutrient in your diet.
Vitamin B3	Asparagus, romaine lettuce, tomatoes, mustard greens,squash, green beans, broccoli, and potatoes, eggs, cheese, and yogurt.	It's able to lower cholesterol levels and control them, and it releases energy into the body's cells.
Vitamin B6      (B complex )	Fish, beef, liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus).	It plays an important role in converting food into energy and helping the body metabolize fats and proteins. The B vitamins are also important for healthy hair, skin, liver, and eyes.
Vitamin B12	Animal products, including fish, meat, poultry, eggs, milk, and milk products. Vegan products including rice and soy beverages, ready-to-eat breakfast cereals, and nutritional yeast.	It converts carbohydrates into glucose in the body, it helps the nervous system, reducing depression, stress, and brain shrinkage. It is essential for healthy skin, hair, and nails. It helps in cell reproduction and constant renewal of the skin. Vitamin B 12 helps protect against cancers including breast, colon, lung, and prostate cancer.
Folic Acid	lentils; dried beans and peas; dark green vegetables such as broccoli, spinach, collard or turnip greens, okra, and asparagus; and citrus fruit and juice.	Folic acid helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer.