Your Vitamin Guide

                  The Vitamin Guide

Vitamins play essential role in our health. They keep our sense organs in working condition, aid in biochemical processes etc.

So here is a vitamin guide for you, telling you about which vitamin helps you in which particular way and their food sources. We will also be discussing about the deficiency disorders caused by these vitamins.

    

   1. Vitamin A

Use: Helps us to see in dim light. Essential for normal growth and reproduction. Good for skin and hair.

Food sources: Dark green vegetables and fruits, carrots and cheese.

Deficiency disorder: Night blindness, rough and weak hair

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   2. Vitamin b1

Use: Helps in the metabolism of carbohydrates and important for the health of the muscles.

Food sources: Whole grains, nuts, seeds and peas.

   3. Vitamin b2

Use: Good health of nails, skin and hair metabolism of protein, carbohydrates and fats.

Food sources: Dairy (eggs, milk, cheese), green leafy vegetables and dried peas.

Deficiency disorder: Skin ailments

   4. Vitamin b3

Use: Stimulates circulation, good for the health of the digestive tract.

Food sources: Whole grains, dairy, green leafy vegetables.

Deficiency disorder: Pellagra (sensitivity to light, fatigue, loss of appetite)

   5. Vitamin b5

Use: Helps the adrenal gland in the secretion of the adrenal hormone, good for health of the nerves and the muscles.

Food sources: Nuts, dried peas, eggs and bananas.  

 Deficiency disorders: Nausea and insomnia.

   6. Vitamin b6

Use: Helps the body protein in building muscle tissue and in metabolism of fat.

Food sources: Eggs, nuts and green leafy vegetables.

Deficiency disorders: Nervous and muscular disorders.

   7. Vitamin b12

Use: Important in the production of the red blood cells or erythrocytes.

Food sources: Animal protein (meat, poultry, and fish), eggs, dairy and pulses.

Deficiency disorders: Memory loss and anemia.

   8. Vitamin C

Use: Essential for the health of bones, teeth, and skin. Helps heal wounds.

Food sources: Citrus fruits such as oranges, lemon etc., potatoes and red and green chilies.

Deficiency disorder: Scurvy (Bleeding gums, weaknesses)

   9. Vitamin d3

Use: Helps regulate the calcium metabolism and absorption. Called the sunshine vitamin because it is synthesized in humans when exposed to UV light or sunshine.

Food sources: All dairy products such as milk and eggs, tuna and cod liver oil capsules.

Deficiency disorder: Rickets in children and bone bending in adults.

   10. Vitamin E

Use: Cell membrane is prevented by this vitamin.

Food sources: Vegetable oils, nuts, seeds, fish and green leafy vegetables.

Deficiency disorder: Various disease in the liver and pancreas and pain in the knee joint.

    11.   Vitamin K

Use: Necessary for normal blood clotting.

Food sources:  Dark green leafy vegetables, eggs, sprouts and dairy (fermented).

Deficiency disorders: Bleeders disease, liver damage and loss of blood through cuts in the skin.

So, this is the complete vitamin guide you need for a healthy life. You, may have noticed that eggs and dark green leafy vegetables are rich in almost all the vitamins so have a lot of them.

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Credits: The Modern Encyclopedia of Bodybuilding by Arnold Schwarzenegger.

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