Vitamins and their functions

Vitamins - The ABC...of life’s power supplyThe most common vitamins that we hear about are the vitamin A, B, C, D, E and K. While vitamin B and C are water soluble (are not stored in the body and must be replaced every day), the rest are water insoluble.

Vitamin A for better vision

Vitamin A is important for maintaining healthy eyesight and is also useful in treating night blindness, which is caused due to vitamin A deficiency. This vitamin also keeps your immune system strong.

Now, you may want to know where to get your vitamin A from:

Perhaps you’d heard your grandmother say, eat carrots and you may never have to wear glasses – well, it might not be entirely true, but carrots definitely help in keeping your eyesight sharp! Make sure one or more of these vegetables/fruits are a part of your daily diet:

• Spinach
• Sweet potatoes
• Pumpkin
• Mango
• Red Bell Pepper
• Liver
• Lettuce

B complex vitamins for energy

Actually, vitamin B has a big family – B1, B2, B6, B12, folic acid, niacin and pantothenic acid – phew, that’s some group! So, vitamin B is responsible for generating energy and setting it free when thebody needs it. This bunch of vitamins also helps in making red blood cells, and carrying oxygen throughout your body.

Vitamin B deficiency can lead to weakness, fatigue and in some cases you might even end up developing cardiovascular problems. You can getVitamins - The ABC… of life’s power supplyyour B complex vitamins from:

• Lean meat
• Legumes
• Peanuts
• Sunflower seeds
• Sesame seeds
• Soy nuts
• Salmon
• Shrimp
• Yogurt
• Avocado

Vitamin C for resistance

Vitamin C helps you build resistance against common infections such as colds, flu, helps rebuild tissues, bones and blood vessels. Researches have proven that vitamin C helps strengthen your immune system, supports your connective tissues and even prevents nasal congestion. GetVitamins - The ABC… of life’s power supplyyour dose of vitamin C from:

• Guava
• Papaya
• Strawberry
• Orange
• Green chillies
• Tomatoes
• Cauliflower

Vitamin D for strong bones

Your body needs Vitamin D for absorbing calcium and phosphate, which in turn is necessary for the growth and development of bones. Lack of vitamin D in the body can make your bones soft and brittle and may cause osteoporosis. In addition, insufficient vitamin D in the body can lead to chronic conditions like arthritis, diabetes, blood pressure and heart disease.

Vitamin D deficiency can cause rickets in children, a disease which causes softening of bones leading to fractures or deformity.Vitamins - The ABC… of life’s power supply

In order to avoid this, make sure you diet comprises of the following foods:

• Cod liver oil
• Salmon
• Fortified dairy products
• Egg
• Mushroom
• Cereal
• Swiss cheese
• Shrimp
• Oysters

You can also get your vitamin D by basking in the sunlight for a few minutes every day!

Vitamin E for younger looking skin

This one helps protect your cells and tissues from damage. The health benefits of Vitamin E come from its antioxidant properties. It promotes heart health, respiratory health and is good for your brain.

Vitamins - The ABC… of life’s power supplyIn addition, vitamin E is beneficial for skin and hair care. It is packed with antioxidants and therefore promotes blood circulation to the scalp. Vitamin E oil is known to speed up cell regeneration and is used to treat scars, acne and wrinkles. This in turn creates an anti-aging effect, making your skin look younger. Foods rich with vitamin E include:

• Sunflower seeds
• Pine nuts
• Chili power
• Peanuts
• Almonds
• Cooked spinach
• Cooked taro root
• Papaya
• Kiwi
• Olive oil
• Wheat
• Turnip greens
• Dried apricots

Vitamin K for blood clotting

Remember, as a kid, how surprised you were when you got a cut and your blood acted like glue, stuck together at the surface of the cut to stop the bleeding? That’s vitamin K at work! It plays a vital role in blood clotting. It is also important for building of strong bones and preventing heart diseases.

Vitamin K helps prevent post-menopausal bone loss and calcification of arteries. Recent studies show that vitamin K may possibly provide protection against liver and prostate cancer.

Here’s where you can get your vitamin K from:Vitamins - The ABC… of life’s power supply

• Herbs
• Spinach
• Green beans
• Lettuce
• Cabbage
• Cucumber