There are many types of vitamins supplements in the markets, and a lot of the people just listen from friends or know a bit of vitamins knowledge, then take the vitamins supplement daily into their body. Most of them are not get advise from doctors or lack of research, and then it come to one day only seek for help when their situation turn to serious, and sometime is already too late. So, you have to understand more on vitamins usage, how the vitamins help on our body, where and how to get the vitamins from our daily foods, and different symptoms if lack of vitamins. If you take the vitamins supplement, and please use it in the right way and right choice. Get more advise first!
Vitamins can be divided into two types (fat-soluble and water-soluble), and mostly the vitamins can’t be manufactured or synthesized by the organism, and improper absorptions results in specific deficiency disease. Vitamins A, D, E and K are fat soluble which are not easily lost by ordinary cooking methods, so mostly can get it from liver. Vitamins B Complex and C are water soluble which is dissolved easily in cooking water and can’t be stored in our body, so we need to take it daily.
Lets understand more on vitamins for our health and disease as below list of vitamins:-
Vitamin A
It is known as ‘Anti-Opathalmic’, and it is needed for our body growth and vitality. Vitamin A is good to resist the infections to our eyes, stomach, lungs and intestines. It can prevent the most of the eye diseases cases, smooth our skin and hair, extend our life and youthfulness. Usually, it used for the treatment in influenza, night blindness, skin disorders, colds, eye diseases and defective gums and teeth. Ave daily 5,000 (adults) and 2,600 (children) based on international units.
We can get the Vitamin A from liver, fish liver oil, curds, butter, cheese, egg yolk, spinach, lettuce, carrot, cabbage, tomato, prune, mango, papaya, apricot, peach, almond or more.
Vitamin B1
It is known as ‘Thiamine’, or called anti-ageing vitamin, and it is important for our nervous system functionality, good for our digestion, the regulation of carbohydrates, protect our heart muscle, prevent constipation, and stimulate our brain action. Usually, it used in the treatment for surgery, stress and illness, digestive disorder, mental depression, or even use it during pregnancy. Ave daily 2 mg (adults) and 1.2 mg (children).
The sources for Vitamin B1 can get it from wheat germ, yeast, cereal, nuts, pea, whole grain, milk, egg, banana, apple and other.
Vitamin B2
It is known as ‘Riboflavin’, or other people called it ‘Vitamin G’, and it is good for our eye, skin, hair, and nail. Vitamin B2 can help to eliminate sore lips, tongue and mouth, and at the same time to metabolize carbohydrates, protein and fats. It used in treatment for nervous depression, nutritional cataracts or eye ailments, and some use it in high blood pressure. Ave daily 1.6 ~ 2.6 mg (adults) and 0.6 ~ 1 mg (children).
We can get the Vitamin B2 from milk, cheese, egg, wheat germ, almond, sunflower, tomato, citrus fruit and other.
Vitamin B3
It is known as ‘Niacin’, and it is essential for proper functioning for the nervous system, carbohydrate and protein metabolism, and synthesis of sex hormones, insulin, cortisone and thyroxin. It is usually used in treatment for migraine and high blood pressure (caused by nervousness, high cholesterol and arteriosclerosis), skin eruptions, mental depression, insomnia, chronic headache, digestives disorders and anemia. Ave daily 12 ~ 20 mg (adults) and 4.8 ~ 12 mg (children).
The Vitamin B3 is contained in liver, fish, peanut, whole wheat, dates, prune, tomato and other.
Vitamin B5
It is known as ‘Pantothenic Acid’, and it is help for our body cell building, development of the central nervous system, conversion of fatty and sugar to energy, protect against physical and mental stresses and toxins, increase the production of cortisone, and increase vitality. It is used in treatment for insomnia, low blood pressure, low blood sugar, loss of hair, hypoglycemia, blood and skin disorders. Ave daily 30 ~ 50 mg.
The major sources of Vitamin B5 are whole grain, cereal, liver, pea, bean, peanut, egg yolk and other.
Vitamin B6
It is known as ‘Pyridoxine’, and it is good in the absorption of fast and proteins, prevent nervous and skin disorder, and protect against degenerative diseases. Today, mostly used in the treatment for migraine headache, heart disease, anaemia, and getting more scientists to do more Vitamin B6 research on those related to asthma, hyperactive children, kidney stone, blood clots and nervous disorder. Ave daily 2.0 mg (adults) and 0.2 mg (children).
Mostly can get it from yeast, wheat, bran, wheat germ, cereal, banana, walnut, soya bean, milk, egg, liver, fresh vegetables and other.
Vitamin B9
It is known as ‘Folic Acid’, and with the B12 it is necessary for the formation of red blood cells, help on healing process, and aids protein metabolism. People used it in treatment for skin disorder, loss of hair, some of anaemia, fatigue and mental depression. Some of scientists believe that folic acid is contraindicated in cancer and leukemia. Ave daily 0.4 mg.
We can the Vitamin B9 from spinach, mushroom, nut, peanut, liver and more.
Vitamin B12
It is known as ‘Cyanocobalamin’, and it is the only vitamin that contains essential mineral elements to help on functioning of the central nervous system, production and regeneration of red blood cells, proper utilization of fat, carbohydrates and protein for body building, and improve our concentration, memory and balance. It is very important and widely used in treatment for fatigue, lack of concentration, poor appetite, depression, insomnia, poor memory, lose of energy and mental disorder. Ave daily 3 mcg.
We can get the vitamin B12 from kidney, liver, meat, milk, egg, banana, peanut and other.
Vitamin C
It is known as ‘Ascorbic Acid’, and it is important for the growth and maintenance of all our body tissues, protect against infections and all forms of stress, prevent and cure the common cold, decrease blood cholesterol, and protect against harmful effects of toxic chemicals. Mostly used in treatment of colds, neutralize various toxins in our body, speed healing process, increase sexual vitality, prevent premature ageing, and anaemia. As the vitamin C is one of the least toxic vitamin, so it is save to use in high doses. Ave daily 50 ~ 70 mg (adults) and 30 ~ 50 mg (children).
The vitamin C can be found in citrus fruits, berries, lemon, tomato, potato, green gram, and other.
Vitamin D
It is known as ‘Calciferol’, and it is needed for our bone and teeth formation, assimilation of calcium, phosphorus and other minerals, and functioning of the thyroid gland. People use it in the treatment for muscular fatigue, constipation and nervousness. But it can be toxic if taken over doses, especially for children. Signs of toxicity are unusual thirst, itching skin, vomiting, sore eyes, diarrhea, urinary urgency. Ave daily 400 ~ 500 international units.
This vitamin D can be found in the rays of the sun, fish, egg, milk, butter, and other.
Vitamin E
It is known as ‘Tocopherol’, and it is essential for our proper functions, fertility and physical vigour, to prevent unsaturated fatty acids, sex hormones and fat soluble vitamins, and prevent heart diseases, asthma, arthritis, and improve blood circulation. It has been used in treatment for diseases of the muscle, different type of paralysis, increase male and female fertility and helps to restore male potency. Ave daily 100 ~ 200 international units.
We always can get it from wheat, cereal, germ, milk, egg, nut and other.
Vitamin K
Is is known as ‘Phylloquinone’, and it is needed for proper clotting of blood, reduce excessive menstrual flow, prevention of bleeding and normal liver functions. It is usually used in treatment for vitality, intestines, and colitis.
The vitamin K is contained in egg yolk, alfalfa, yogurt, cow’s milk, spinach, cauliflower, tomato, cabbage and other.
You can always based on the above vitamins information (great info from Bakhru) and the sources of vitamins to beneficial our body and have a good health, and especially this is great information if you are the one always cook for your family, friends and customers.
Use of Vitamins! Food of Body!
