TAKING VITAMINS IS IDEAL

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Types of Vitamins

• Vitamin A: Helps to keep your skin healthy.
• Vitamin C: Helps to boost collagen production, which can improve your skin.
• Vitamin D: Helps to promote healthy bones and teeth.
• Vitamin E: Helps to protect your skin from damage.
• Vitamin K: Helps to reduce the appearance of dark circles under your eyes.

VITAMIN A
One type comes from animal sources of food. It helps you see at night, make red blood cells, and fight off infections. The other type is in plant foods. It helps prevent damage to cells and eye related problems. Eat orange veggies and fruits like sweet potato and cantaloupe, spinach and other greens, dairy foods, and seafood such as shrimp and salmon.
Reference intake (RI) - 800µg


VITAMIN C
Your body needs vitamin C to help your bones, skin, and muscles grow. You'll get enough by including bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies in your diet.
Reference intake (RI) - 80mg


VITAMIN D
It keeps your bones strong. It also plays a role in fighting germs. Careful time in the sun (10 to 15 minutes on a clear day, without sunscreen) is the best source. Or you could eat fish such as salmon, tuna, and mackerel. There's a little in egg yolks, too.
Reference intake (RI) - 5µg


VITAMIN E
It’s called an antioxidant, which protects your cells from damage caused by cigarette smoke, pollution, sunlight, and more. Nuts including almonds, hazelnuts, and peanuts are good sources. If you’re allergic to those, spinach, and broccoli have vitamin E too.
Reference intake (RI) - 12mg


VITAMINK
You need it for blood clotting and healthy bones. A serving of leafy greens (like spinach or broccoli) will give you more than enough K for the day.
Reference intake (RI) - 75µg


VITAMIN B

1. B1 (Thiamine): Essential for energy metabolism, particularly in the conversion of carbohydrates into energy.
2. B2 (Riboflavin): Involved in energy production, as well as the metabolism of fats, drugs, and steroids.
3. B3 (Niacin): Important for DNA repair, production of energy, and the synthesis of fatty acids.
4. B5 (Pantothenic Acid): Necessary for the synthesis of coenzyme A (CoA), which is involved in various metabolic pathways.
5. B6 (Pyridoxine): Plays a role in amino acid metabolism, neurotransmitter synthesis, and the formation of red blood cells.
6. B7 (Biotin): Involved in the metabolism of fatty acids, amino acids, and glucose.
7. B9 (Folate or Folic Acid): Crucial for DNA synthesis, cell division, and the formation of red blood cells. It is especially important during pregnancy for fetal development.
8. B12 (Cobalamin): Necessary for the production of DNA, red blood cell formation, and proper neurological function.

These vitamins are found in a variety of foods, such as meat, dairy products, eggs, leafy green vegetables, nuts, and legumes. B-vitamins are essential for maintaining good health, supporting energy metabolism, and participating in various biochemical processes throughout the body.

It's worth noting that while they are all part of the B-vitamin complex, each B-vitamin has unique functions and may be found in different food sources. A balanced diet that includes a variety of foods is usually sufficient to meet the body's B-vitamin requirements. If individuals have specific dietary concerns or health conditions, they may consider consulting with a healthcare professional or a registered dietitian.

 

[Nihilus]

i think it is better to acquire vitamins from natural food ( not processed ) , but yea , if we still need more vitamin intake we can get them like that

 

[Looksmaxlossus]

supplements are extracted with kerosene. keep that in mind. there are no studies showing they actually work.