Vitamins and Minerals

What are Vitamins?
Vitamins are organic substances necessary for life. Vitamins are essential to the normal functioning of our bodies, and except for a few exceptions, cannot be made by our bodies. They are necessary for growth and vitality. They are found in all natural foods. We must obtain vitamins from foods or dietary supplements. It is impossible to sustain life without all the essential vitamins.
Vitamins have hundreds of different functions. Some examples of what vitamins do:
-Energize our metabolism.
-Regulate our metabolism.
-Help form blood clots when we bleed.
-Enable cell growth.
-Help us see in color instead of black and white.

Vitamins Deficiency:
Vitamin deficiency occurs when your body doesn't have enough of the vitamin that it needs. Some deficiencies can be cured simply by eating foods that contains the vitamin that you need. Other deficiencies lead to diseases and conditions that are more difficult to treat such as night blindness, difficulties in maintaining balance, loss of appetite, tiredness...

Vitamins:
1-Vitamin A:-Good for eyesight, growth, appetite and taste.
-Signs of deficiency:Night-blindness.
-Good sources: Liver, fish-liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products, yellow fruits.

2-Vitamin B1:-Good for nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.
-Signs of deficiency: Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion, weakened powers of concentration.
-Good sources: Liver, yeast, rice, wholemeal products, peanuts, milk.

3-Vitamin B2:-Good for growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrate.
-Signs of deficiency: Itchy irritated eyes, itchy mucous membranes (nose/mouth/throat), itchy lips and skin.
-Good sources: Milk, liver, yeast, cheese, green leafy vegetables, fish.

4-Vitamin B6:-Good for preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate.
-Signs of deficiency: Skin inflammation.
-Good sources: Fish, bananas, chicken, pork, wholegrains, dried beans.

5-Vitamin B12:-Good for making red blood and the formation of the nerves.
-Signs of deficiency: Tiredness, breathing difficulties, dizziness, abnormalities in nerve tissue function.
-Good sources: Fish, liver, beef, milk, cheese.

6-Vitamin C:-Good for immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, preventing scurvy. It's also a natural laxative.
-Signs of deficiency: Tiredness, bleeding gums, slow-healing wounds.
-Good sources: Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, peppers.

7-Vitamin D:-Good for strong bones and teeth.
-Signs of deficiency: Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children.
-Good sources: Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod-liver oil, sardines, herring, salmon, tuna, milk and milk products.

8-Vitamin E:-Good for fighting toxins - vitamin E is a powerful antioxidant.
-Signs of deficiency:Weak muscles and fertility problems.
-Good sources: Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products, eggs.

9-Folic acid properties:-Good for production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.
-Signs of deficiency: Tiredness due to anemia, red tongue.
-Good sources: Carrots, yeast, liver, egg yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat, green leafy vegetables.

Minerals:
1-Calcium:-Good for strong bones and teeth, nerve function, muscle contraction, blood clotting.
-Signs of deficiency: Poor teeth and brittle bones.
-Good sources: Milk, cheese, butter, yoghurt and green leafy vegetables.

2-Iron: -Good for red blood cells and muscle function, white blood cells and the immune system.
-Signs of deficiency: Tiredness, irritability, difficulties concentrating.
-Good sources: Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat.

3-Magnesium: -Good for converting energy from food, cell repair, building strong bones, teeth and muscles, regulating body temperature.
-Signs of deficiency: Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones.
- Good sources: Green leafy vegetables, wholegrains and nuts.

4-Zinc: Good for Immune system, the breakdown of protein, fat and carbohydrate.
-Signs of deficiency: Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhoea, slow healing of wounds, growth problems in children.
-Good sources: Meat, shellfish, milk brown rice and wholegrains.

thank you chinda for this peice of information

Thanks Doc. Chinda..

Thank you Doctor! I didn't know 99% of these information!

Glad

...Dear Chinda