Which are the Good Vitamin Sources for Health?

By Yukti Sharma - March 13, 2018


Vitamin A was also known as Retinol, Important for Healthy Vision, healthy skin, neurological functions. Vitamin A is a powerful antioxidant. while consumption of high antioxidant is a natural way of slow ageing. vitamin A is also beneficial for strong bones, healthy clear skin, boost the cell growth and it increases the immune system of our body, Helps Prevent Cancer. Good Vitamin Sources for health are given below:-

SOURCES: -Carrot, sweet potatoes, eggs, milk, liver, yellow or orange vegetables such as squash, spinach, and other leafy green vegetables.
Deficiency:- Night Blindness, gluten sensitivity issues, leaky gut syndrome, Premature Skin Damage, Respiratory Infections.

Vitamin sources of Health


Vitamin B also knows as vitamin B complex and include vitamin B1,B2,B3,B5,B6,B7,B8 and B12.

Vitamine B1=Thiamine {A coenzyme that is present in the catabolism of sugars and amino acids}
B2=Riboflavin {A precursor of cofactors called FAD and FMN, which are needed for flavoprotein enzyme reactions, including activation of other vitamins}
Vitamin B3=Niacin [nicotinic acid] {A precursor of coenzymes named NAD and NADP, which are needed in various metabolic manners}
B5=Pantothenic Acid {A precursor of coenzyme A and therefore needed to metabolize many molecules}
B6=Pyridoxine, Pyridoxal, Pyridoxamine
{A coenzyme in many enzymatic reactions in metabolism}
B7= Biotin
{A coenzyme needed for synthesis of fatty acids and in gluconeogenesis}

B9= Folate
{A precursor needed to make, repair, and methylate DNA; a cofactor in various reactions; especially important in aiding rapid cell division and growth, such as in infancy and pregnancy}
 Vitamin B12=cobalamins or methylcobalamin in vitamin supplements
{A coenzyme involved in the metabolism of every cell of the human body}

This is important for converting food into fuel. Thus Providing Energy to the body. B12 Vitamin is a good source of health.

SOURCES:- It includes Dairy Products.
Deficiency:-Heart failure, swelling of body tissues, anaemia, diarrhoea, BeriBeri.
Vitamin sources for Health


Vitamin C was also known as Ascorbic Acid.

  •  For average daily level intake nutrients required in (R.D.A) nearby 97% to 98%.
  •  Intake at this level (ADEQUATE INTAKE) is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
  •  Average daily level (E.A.R)of intake estimated to meet the requirements of 50% of healthy individuals.
  • Maximum daily intake unlikely to cause adverse health effects in Tolerable upper intake level.

Its important for Growth and Maintenance of all body Tissues. This is a good vitamin source for health.

SOURCES:-It includes Citrus Fruit Tomatoes, Berries, Lemon, Green peppers, kiwifruit, broccoli, strawberries, sprouts.
Deficiency:- Scurvey, Bleeding gums, loss of teeth, joint pain, poor wound healing.

Vitamin sources for Health


Vitamin D also was known as Calciferol. It is a fat-soluble vitamin that is naturally present in foods. vitamin D promotes the calcium absorption in the gut. It promotes the cell growth, immune function, and reduce the inflammation. the best source of vitamin D is the SUN.
Its important for maintaining strong bones and teeth.

Deficiency:-Rickets, Bones can become thin and brittle.
Vitamin sources for Health


Vitamin E also was known as Tocopherol. Its important for providing Immunity and Fertility in males. Vitamin E reduces the sign of ageing, treat and prevent the heart disease, chest pain, high blood pressure, balance the cholesterol level in the body, repairs the damaged skin, thickens the hair and balance the hormones, improves the vision.

Deficiency:- Nerve Damage, loss of muscles.

Good Vitamin SOURCES for Health:- It includes almond, peanuts, and soyabean oil, sunflower seeds, spinach.Soybean, corn, cottonseed and sesame seed, which provide about 80% of the vitamin E.If you want a very rich high source of vitamin E to try to add nuts or seeds to your cereal, oatmeal or salad. Make your own grain-free granola.
If you want to Add some boost of vitamin E to your lunch or dinner by having a spinach or kale salad, add tomatoes or even fresh fruit like papaya.

Vitamin sources for Health

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