Vitamins – Benefits of Vitamin A | B | C | D


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What is Vitamin?
Why we fill oil in cars the answer is quite simple similarly vitamins help for human to grow and to move. Vitamins are useful nutrients for humans and that’s vitamins comes from food and that’s food comes from plant and the animals. We can also call vitamins are substance to make human healthy and doing functions. There are mainly two types of vitamin
(1)Fat-Soluble
(2)Water-Soluble

Fat-Soluble:- When we eat foods these vitamins comes in our body and bile acids helps to absorb these vitamin and stores vitamins in our body as FD(Fixed Deposit).Fat’s and oil can harm the Fat-Soluble. And excess of these vitamins also do sideeffects.One good feature of this vitamin is when body need that’s vitamins body automatically take it from the storage. Some of these vitamins keeps in body for some day and some of this remains in body 5-6 months.

Water-Soluble:-On the other hand this vitamin cannot be store in body so human daily have to produce and get this vitamins.The excess of this vitamins comes out by the way of urine.These vitamin comes from Vitamin-B and Vitamin-C.
There are some of most popular vitamin’s are:

Vitamin A
Vitamin B
(i)Vitamin B-1
(ii)Vitamin B-2
(iii)Vitamin B-3
(iv)Vitamin B-5
(v)Vitamin B-6
(vi)Vitamin B-9
(vii)Vitamin B-12
Vitamin C
Vitamin D
Vitamin E
Vitamin H
Vitamin K
Vitamin P

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Vitamin A

We can also call vitamin A as Eye Care vitamin. This vitamin helps to improve eyesight and help to see in night and also help in growing of bone.This Vitamin also helps in creating white cells in Body. One of most silent feature that is in under conservation that Vitamin A helps in Cancer.There are some of source of Vitamin A
(1)Milk & Eggs
(2)orange fruits and vegetables cantaloupe, carrots, sweetpotato.
(3)Green Veg like kale, collards, spinach
(4)Dairy Products, Liver
For Man 7500 Mcg (Per Day)
For Woman 3000 Mcg (Per Day)

Vitamin B

There are no of vitamins that start with B or we can say here is a group of vitamins that contains in niacin, folic acid, biotin, and pantothenic acid. Vitamin B have number of other vitamins some of these are B1, B2,B3,B5,B6 etc.

Vitamin B1

This vitamin also known as thiamin its helps in creating energy for body these helps in creating of blood formation and also helps in production of carbohydrate metabolism.Some of source of vitamins are as follows.
(1) Kidney beans, Dried Navy beans, Dried Orange juice, Oranges.
(2) Peas, Raisins, Rice.
(3) Rye and whole-wheat flour , Pork, Wheat germ.
For Men 1.2 mg (Per Day)
For Women: 1.1 mg (Per Day)

Vitamin B2

This vitamin also called riboflavin. This helps in growing red cell and healthy skin and good vision.
(1) Dairy Products, Green Leafy Vegetables.
(2) Red meats, Enriched breads and cereals.
(3) Beef, Lamb, Eggs.
For Men 1.3 mg (Per Day)
For Women 1.1 mg(Per Day)

Vitamin B3

This vitamin also called niacin. Its convert protein, Fats and carbohydrates to energy. It helps in digestive system function and helps in healthy skin and nerves. Its also improves Circulation, Reduces Cholesterol Level.
(1) Meat, Fish, Whole & Enriched Grains.
(2) Peanuts, Yeasts.
(3) Milk and eggs.
For Men 16 mg (Per Day)
For Women 14 mg(Per Day)

Vitamin B5

This vitamin helps in treatment of nerve damage, breathing problems, itching and other skin problems. This vitamin helps in cell building and Fights infections, Participates in release of energy.
(1) Peas and beans.
(2) Most plant & animal foods.
(3) Whole grains, legumes.
For Men 5 mg (Per Day)
For Women 5 mg(Per Day)

Vitamin B6

This vitamin helps in recycling of homocysteine into methionine.Its also helps in reducing muscle spasms.One more thing excess of this vitamin also do some harmful damage. And deficiency of this vitamin creates uremia, alcoholism, cirrhosis, hyperthyroidism, malabsorption syndromes.
(1) Fish, meat and potatoes.
(2) All grains.
(3) Legumes, vegetables like carrots, spinach, peas.
For Men 1.3 mg(Per Day)
For Women 1.3 mg(Per Day)

Vitamin B12
	This vitamin helps in creating of nerve cells and red blood cells and is also helps in making DNA also helps in protein formation and in aids development of normal blood cells. (1) Beef, Fish. (2) Eggs, Dairy Products. (3) Raisin Bran,Milk For Men 2.4 mcg(Per Day) For Women 2.4 mcg(Per Day)
Vitamin C
	Vitamin C helps in controlling infections.Its helps in making healthy bones, teeth, gums, and blood vessels. Vitamins C protects cells from oxidative damage. Vitamins C also produce collagen , hormones and neurotransmitters. Vitamin C makes our body little harder to become infected with an illness. (1)Citrus fruits, like oranges, tomatoes. (2)kiwi fruit, Melons, Berries, Green & Red Peppers. (3)Broccoli. For Men 90 mg(Per Day) For Women 75 mg(Per Day)
Vitamin D
	Vitamin D helps in creation of strong bones.Its great for forming strong teeth.Vitamin D helps in creating of new skin cells.Its play a main role in absorption of calcium from the intestines. (1) Fish, egg yolks (2)Fatty Fish, Milk (3)fortified cereal For Men 200 IU (Per Day) For Women 200 IU (Per Day)

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