1. Vitamin A
- Vitamin A includes the carotenoids and retinol.
- Keeps your eyes
healthy and preventing age-related blindness due to macular degeneration.
- vitamin A also acts as an antioxidant.
- It neutralizes free radicals, which
potentially damage your cells.
- Beta-carotene, which is sometimes called provitamin A, can be
found in fruits and vegetables
such as tomatoes, guavas, carrots, pumpkins, apricots and all green leafy
vegetables.
- Plant sources of vitamin A (from beta-carotene) include carrots, spinach, and apricots.
2. Vitamin B6
- Vitamin B6 or pyridoxine helps in metabolism and in facilitating brain function.
- It can helps you
boost your memory.
- Deficiency of this vitamin leads anemia,
poor brain function and even depression.
- Rich sources of vitamin B6 are Bananas, cereals, oatmeal, avocados,
beans, meat or poultry, and seed.
3. Vitamin B9
- Vitamin B9, or folic acid, is very important particularly during pregnancy.
- If you do not take sufficient amounts of folic acid during pregnancy, your
child could suffer from a poorly developed nervous system and mental
retardation.
- This vitamin is also important for the production of blood cells,
thereby preventing anemia.
- If the person wants to take sufficient quantities of folic acid then
consuming legumes, green leafy vegetables, eggs, fortified grains, and
liver as part of food will help a lot.
4. Vitamin B12
- Vitamin B12, also called cyanocobalamin, plays a role in the formation of
new cells and in the production of proteins, as well as for good metabolism.
- Sources of this vitamin include milk, yogurt, cheese, eggs, meat and fish.
- Vitamin B12 is available in the food sources such as eggs, cheese, milk,
yoghurt, fish and meat.
- Taking only vegetarian diet might lead to
higher risk of its deficiency. Therefore, it is essential to consume
vitamin B12 every day.
5. Vitamin C
- Also called as ascorbic acid.
- vitamin C serves as an antioxidant and is
important in facilitating wound healing.
- It helps in the formation of collagen,
which is needed in great amounts for the repair of wounds.
- It also helps in the
production of new red blood cells, which deliver oxygen to your brain and to
the other cells of your body.
- Vitamin C is present in citrus fruits,
grapefruits, strawberries, tomatoes and broccoli.
6. Vitamin D
- Vitamin D actually functions as a hormone and
regulates bone homeostasis, together with calcium.
- It is important in the
maintenance of strong and healthy bones.
- Deficiency of this vitamin can cause osteoporosis.
- We can get this vitamin by exposing yourself to
early-morning sunlight, and eating fish and vitamin-fortified products.
7. Vitamin E
- Vitamin E or tocopherol acts as an antioxidant.
- Aside from its functions in
the production of red blood cells and in the maintenance of the integrity of
cellular membranes, it has long been proposed that vitamin E can help slow down
aging.
- Sources of this vitamin include nuts and nut products, wheat germ, cod
liver oil, corn oil, safflower oil and margarine.
Vitamin A:
- Found in
Beta - carotene
- Promotes
good eyesight
- Helps Growth
- Healthy Skin
and tissues.
Vitamin D:
- Helps
absorption of calcium for healthy teeth and bones.
Vitamin B6:
- Vitamin B6
is useful in body metabolism and in stimulating the functioning of the
brain.
- Pyridoxine
or vitamin B6 will aid in enhancing the memory.
Vitamin B9:
- Folic acid or
vitamin B9 is vital especially at the time of pregnancy. If sufficient
amounts of folic acid is not taken during pregnancy then the child will
not have properly developed nervous system and will become mentally
retarded.
- The
production of blood cells is triggered by this vitamin which will prevent
anemia.
Vitamin B12:
- VitaminB12
is also called as cyanocobalamin and is known to play an important role in
the formation of proteins and new cells.
- This vitamin
is helpful to the metabolic process
Vitamin C:
- Vitamin C
helps in the healing of wounds by stimulating the formation of collagen
which is used for wound healing.
- The new red
blood corpuscles formation are influenced by this vitamin and these RBCs
are helpful in making the oxygen to get delivered to the brain as well as
to other parts of the body.
Vitamin D:
- Vitamin D is
also called as cholecalciferol and works similar to hormones.
- It combines
with calcium to perform homeostasis of bone.
- This process
is known to strengthen the bones.
Vitamin E:
- Also called
as Tocopherol is also an antioxidant.
- The
maintenance of the membrane in the cells, the production of red blood
cells and vitamin E helps in reducing the aging process.
Calcium:
- Strong
teeths and bones
- Calcium
deficiency leads to brittle bones ( osteoporosis/Rickets)
Iron:
- Forms part
of heamoglobin
- Gives blood
cells red colour
- Lack of iron
leads to anemia.
