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Food Cure Tips:amazing Health Benefits Of Vitamins You Ought To Know - Health - Nairaland

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Food Cure Tips:amazing Health Benefits Of Vitamins You Ought To Know by eberejonah(f): 8:49pm On May 04, 2013
Vitamins are essential for our health and well-being because it takes part in all the processes happening within us.Some vitamin are water-soluble while others are fat soluble.

water-soluble vitamins are ones that are not stored in the body and are greatly and always needed by the body every day while fat-soluble are stored in the body so a day-to-day refill is not needed.
Water-soluble vitamins includes:B1, B2, B3, B6, B9, B12 and vitamin C.
Fat-soluble vitamins include: A, D, E, K
Below are the vitamins, its functions and sources and of cause not forgetting effects of their deficiency to our body.

Vitamin A(Retinol)
Functions:
It brings about the formation of the visual pigment in the retina I.e. it improves sight and vision. Essential for the formation and maintenance of cells covering the skin, eyes, mouth and internal organs.This vitamin helps promote healthy hair and nails,fights against skin related problems like pimples,dark spots,rashes..., and even wrinkles,ageing spots, leaving you with a health,soft and glowing skin.Reduces the risk of the formation of cancerous cells in the organs of our body and protection against cardiovascular diseases due to it's strong antioxidant actions by neutralizing free radicals in the cells .It also boasts the health of the immune system for proper functioning and protection against viruses which causes infections.
Sources :
Carrots, tomatoes, paw paw, mangoes, melon, peaches, lettuce apricot, eggs, milk, pumpkin.
Deficiency symptoms:
Night blindness,severe deficiency of vitamin A in the body will lead to xerophthalmin(dry eyes),which may result to blindness,rough dry scaly,increases susceptibility to infection.weight loss,loss of appetite.

Vitamin C (Ascorbic acid)
Functions:
This is a very heat sensitive vitamin so when food containing this vitamin are cooked,fried or canned they loose a good part of their content.It is therefore advisable to eat fruits and vegetable containing this vitamin fresh and raw.Ascorbic acid is also needed for the formation of collagen.Collagen is a tissue which helps to hold cells together.It activates the functioning of these cells and reverses the process of cellular ageing I.e. quick old age due to it's powerful antioxidant expels heavy metals from the body which causes damage to the cells of the body.Helps also in the prevention of cancer, lowers high blood pressure favours the absorption of iron in the intestine with the absorption of calcium for the health of the teeth, gums and bones.It also lowers bad cholesterol and improves the good one, Intervenes in healing of wounds, neutralises blood toxins contributes to the formation of defences against infections and to proper brain functioning.
Sources:
Cabbage, oranges, lemon, kiwi, onion, mangoes, tomato, red and green pepper, red berries, spinach, pineapple, guava, strawberries, melon(egusi), sweet potatoes,lettuce, peas, lime, grape, beet.
Deficiency symptoms:
Scurvy is the the situation where by the body stops making collagen and so fall apart,tooth decay,slow wound healing,immune system degrades which might lead to death,nose bleeding,loss of appetite fatigue of both mentally and physically,easy bleeding both in the gums and body,slow growth in kids.

Vitamin D(Calciferol)
Functions:
Calciferol facilitates absorption of calcium in the bone and intestine as well as the storage of calcium in the bone.maintains the level of calcium and phosphorus in the blood since these mineral help keep the skeletal bones strong,stimulates the production of insulin.
Sources:
The body manufactures it under the influence of the sun(sun rise) but can be gotten also from fish oil, milk,egg yolk,liver,tuna,halibut,alfalfa,which has it in small quantity. Fish liver is the most abundant in vitamin D.
Deficiency symptoms:
Deficiency causes soft bones leading to what is known as rickets,tooth decay.

Vitamin E (Tocopherol)
Functions:
Fat soluble vitamin which plays an important role in the metabolism of the body. It protects the cell against ageing because of its antioxidant property. Helps resist cancerous agents.Takes part in the formation of the reproductive cells(ovule and spermatozoides) improving the fertility of the semen.It facilitates the good functioning of the nervous system and the pituitary gland which controls hormone production in the body.
Sources:
Found in food such as sun flower oil, corn oil, nuts, olive oil, white germ, avocados, whole grains, soy beans, green leafy vegetables. Meat has little of vitamin E.
Deficiency symptoms:
Anaemia, nerve degeneration of hands and feet, poor reflexes, loss of balance, sight problem.

Vitamin K
Functions:
This vitamin acts in the liver for the production of red blood cells.It takes part in the synthesis of protein needed for the coagulation and prevention of bleeding(haemorrhaging) by triggering the liver to secrete prothrombin, thromboplastin which are blood clothing factors, decreases calcium loss and helps keep the bone mass.
Sources:
Intestinal bacteria produces sufficient quantity for our daily needs. high doses of antibiotics may destroy these bacteria so other sources are turnip greens, broccoli, cabbage, lettuce, spinach,cheese,milk,green beans, oat meal, oats, liver.
Deficiency symptoms:
Absence in food is manifested in certain diseases of the digestive tract and also difficulty in blood clothing hence excess bleeding,appearance of blood in stool and urine

Vitamin B1(Thiamine)
Functions:
It intervenes in the metabolism of carbohydrate in the body facilitating the chemical reaction through which it's final product(glucose) is transformed into energy,takes part in the production of hydrochloric acid for the digestion of fat in the digestive system,crucial for the heart and muscle.vitamin B1 increases brain function,learning capacity,promotes mental alertness and memory.needed for blood cell formation and It is also an essential factor for the proper functioning of the nervous system.
Sources:
Almonds,mushroom,sunflower seed,spinach,lettuce,tuna,broccoli,lentils,whole cereals,figs,whole wheat,white germ,peas,blackberries,oranges,meat,fish,egg yolk,tomatoes,beef liver,cow milk,brewer's yeast,eggplant,oatmeal.
Deficiency symptoms:
It's lack causes irritability,nervous imbalance,beriberi but thanks to God that this disease has become rare in the world,loss of appetite,difficulty in breathing,constipation,stunted growth,severe deficiency causes brain damage.

Vitamin B2(Riboflavin)
Functions:
Essential for body growth and repair of tissues,required for the production of antibodies needed for the absorption of vitamins converts carbohydrate into energy, is important for sight,helps protect the cell from free radical damage,important for the development of the foetus during pregnancy,prevent headache.
Sources:
Green leafy vegetable,lentils,broccoli,peas,dairy products,beans,almonds wheat germ,nut, peaches,avocados,eggs,chicken,ham,cow milk,asparagus.
Deficiency symptoms:
Slows down growth,sight deficiency,damage to the foetus during pregnancy,sore throat,anaemia,peeling of the skin,cracks at the corner of mouth,depression due to nerve damage.

Vitamin B3(Niacin)
Function:
Niacin has much health benefits like helps in the chemical metabolism of the conversion of carbohydrate,protein and fat into energy by the cells of the body. Important for the nerve function and helps maintain healthy skin,may prevent diabetes and reduce the risk of heart attack,needed for the production of DNA.
Sources:
Mushroom,whole cereals,cheese,milk, whole wheat,lettuce,peanuts,eggs,collard green and legumes such as soy beans,red meat,chicken,fish.
Deficiency symptoms:
It's lack causes a disease known as pellagra disease of 3 D's:diarrhoea,dermatitis(inflammation of the skin)and dementia,muscular weakness,anxiety or confusion.
Vitamin B6 (Pyridoxine)
Functions:
Regulates the metabolism of protein especially in the nerve tissue,liver and skin.Vitamin B6 helps in the body breakdown protein in to red blood cells,fortifies the immune system for fight against infections may prevent stone kidney in women.It also play a role in the proper functioning of the brain.
Sources:
Whole cereals, potatoes, bananas, avocados, spinach, nuts, milk, egg, meat, chicken, carrot, cabbage, garlic, soy beans, lean meat.
Deficiency symptoms:
Excess fatigue,nervousness,anaemia,skin problem such as eczema and dementia convulsion, irritability, cramps, asthma, convulsion, headache, dizziness.

Vitamin B9 (folic acid)
Functions:
Folic acid helps in the production of red blood cells and is also required for the manufacture of DNA.This vitamin aids to prevent cancer which also includes cervical,breast and pancreatic cancer.
Sources:
Spinach,lettuce,avocado,bananas,oranges,nuts,rice,driedbeans,asparagus.okra(okoro),shellfish,pawpaw,
tomatoes.
Deficiency symptom:
Lack of it in pregnant women especially during the first months provokes malformation in the foetus,muscular and mental fatigue,depression,insomnia(lack of sleep),heart palpitation and stomach disorder,loss of pigments leading to white skin patches.
Vitamin B12(Cianocobalamine)
Functions:
It contains cobalt and is produced by micro-organisms such as bacteria which is passed to animals and stored in their liver. Plants don't produce it except if contaminated by B12 synthesizing bacteria. Works hand in hand with B9(folic acid)for the formation of red blood cells as well as proper working of the nervous system.important for brain health as it helps in the prevention of the disease called Alzheimer,s disease.
Sources:
Eggs,beef,pork,lamb,mackerel,salmon,clams,shrimps,chicken,cheese,milk,yoghurt,cottage cheese.
Deficiency symptoms:
Degeneration of the nervous fibre in the spinal cord as well as a serious type of anaemia called pernicious,weight loss.pale kin,shaky movement,loss of memory,dandruff,sight defect,increased risk of heart attack ans stroke.



NOTE!
Excess is dangerous

Excess of vitamin A brings about poisoning symptoms to the body known as hypervitaminosis and its effects are seen with fatigue,de-calcification,headache,dizziness,skin changes in colour and even liver damage.

Excess of vitamin D results in calcification of the kidney and heart which may lead to death .the body produces enough dosage required for us with the influence of the sun every day.

Excess of vitamin K can cause dangerous blood clothing while excess decrease will make it difficult for blood to cloth.
It is advisable for pregnant women,people who take alcoholic beverages and those who take certain medication for anti-cancer,chemotherapy and against epilepsy should always consume enough fruits and vegetable containing folic acid.

you have gotten all the amazing health benefits of these various vitamins is now left for you to improve on your health from inside out.Enjoy.*WINK*
Re: Food Cure Tips:amazing Health Benefits Of Vitamins You Ought To Know by airmark(m): 12:18am On Sep 12, 2013
This is a front page material.
Re: Food Cure Tips:amazing Health Benefits Of Vitamins You Ought To Know by OliviaThomas: 1:37pm On Nov 22, 2023
Nice post and review, thank you. Taking vitamins and supplements can contribute to preventive health measures, potentially reducing the risk of certain diseases when used appropriately and as part of a healthy lifestyle. This is important for everyone, both children and adults. As an option, just find the necessary supplements and vitamins on the website https://shop.nutrichem.com/collections/all and take them
Re: Food Cure Tips:amazing Health Benefits Of Vitamins You Ought To Know by Akposkiz: 2:14pm On Nov 22, 2023
Thanks for the info!

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