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VITAMINS

Vitamin C is important for the body to produce collagen, which we need for our skin, as well as for DNA synthesis in our bodies. It also helps fight bacteria and viruses. Some foods contain vitamin C, such as citrus fruits which are high in tartaric acid, strawberries, oranges, apricots, peaches, mangoes, kiwifruit, and many other fruits and vegetables.

The best sources of vitamin C include citrus fruits (grapefruit, orange, white, etc), mangoes, broccoli sprouts, tomatoes, papaya, lemons, grapes, red peppers(located in Australia), broccoli, carrots, etc. Fresh or frozen berries are a good source of vitamin C. They are also rich in antioxidants, which help protect your cells against free radicals, which can cause cell damage. Fruits like oranges, papaya, pineapple, mango, cantaloupe, and cucumber are great sources of beta-carotene, which has very healthy benefits including immune support and cancer prevention.

Vitamin C deficiencies are rare, but it's important to work on your intake of this vitamin, especially if you have an existing health condition. Most people do not get enough vitamin C from food alone, so you should take extra care to make sure you're getting enough vitamin C. Other factors affecting vitamin C in your diet may include the amount and type of fruits you eat, how frequently you eat them, the dietary pattern you live by, the intensity of sunlight that you spend outdoors during summer, and more. If you're new to taking supplements, these tips from some experts can help start considering them when choosing a supplement.

If you don't feel like eating a lot of fruits and vegetables, take a daily tablet of vitamin C. There are many types of Vitamin C, each available as a powder, capsule, liquid, or soft gel. When choosing one, remember there are about four different forms, and you'll find lots of variety in the options available. The first form is the most commonly used form, often known as D-Ascorbic Acid. This is what I use myself, and has been for years. Another option is Ascorbic acid, which is popular across Asia. Finally, there are citric acid tablets and glycyrrhoses. You will see these listed as "sugar" or "carbohydrate" when buying the pills. Glycerol is another common formulation too. However, for those who prefer, some products use beetroot extract.

Vitamin E is a fat-soluble antioxidant that protects the interior lining of the human cell membranes. Because of its ability to prevent oxidation, it keeps your skin looking vibrant for longer. Sources of Vitamin E include almonds, cashews, flax seeds, olive oil, sunflower oil, and some herbs.

Vitamin E enhances collagen production in your body, which makes your hair shinier, stronger, and healthier. It also reduces inflammation in your body helping to reduce stress. In addition, Vitamin E helps keep blood pressure at a healthy level, which reduces heart disease risk. Just be careful if consuming this product if you have any bleeding disorders and if you’re pregnant or nursing.

Vitamin K is responsible for building strong muscles and bones. Good amounts of vitamin K include liver, cheese, and eggs. Deficiency symptoms are usually found in early childhood, so be aware of your diet when making sure that you get enough daily nutrients from the food you're eating. While many people don't get enough calcium from their food, consuming up to 1,000mg daily, is essential for bone strength.

Vitamin B12 is required for hemoglobin formation, making red blood cells. Without enough amounts of vitamin B12, people feel tired easily, have numbness or tingling, and even experience hallucinations. People who don't have adequate levels of this vitamin from food or supplements may experience problems with their nervous system. Common causes include poor diets and infections such as tuberculosis, polio, or shigellosis. These cause symptoms like short attention span and memory loss, fatigue, muscle cramps, and vision problems.

Vitamin C helps build stronger bones. Research has shown the effect of taking large doses of vitamin C supplements for several months on bones in patients with osteoporosis. Those who took higher doses saw their bones become thicker and denser. Those who also consumed fewer amounts of vitamin C had a smaller increase in bone density, which explains why it's recommended to consume vitamin C regularly.

Vitamin A is essential for the proper growth of healthy skin tissues. Not only does vitamin A keep your teeth from becoming yellow due to malnourishment, but it's also necessary to produce several other enzymes. Food contains vitamin A, ranging from avocados, nuts, and peanuts to salmon, chicken, and tuna. Although fruits and vegetables are a good way to get enough of this vitamin, you don't always need to eat a large amount of them to reap all the benefits. One easy step is to cut back on sugar, dairy, processed snacks, and fruit juices. For example, try adding dried cranberries, watermelon, bananas, or apples instead of sugar and refined carbohydrates.

Vitamin A can prevent eye diseases like cataracts and macular degeneration, which affect more than 15 million Americans each year. It's also able to keep both young children and adults healthy, by reducing the risk of blindness and developing age-related macular degeneration. Both vitamin A and omega-3 fatty acids play vital roles in maintaining normal tissue functions and protecting cells in our bodies against aging. Omega-3 fatty acids are essential for brain development and nerve function in your spinal cord and central nervous system. Adults should get between 700 - 1500 IU per day, while infants should get between 1500 - 3000 IU every day.

Vitamin E plays an essential role in stopping or slowing down cancer cells' growth and delaying their death through their inflammatory abilities. Since vitamin E has anti-inflammatory properties, it helps reduce the risk of cancer. Healthy adults should consume 3 - 12 mg of vitamin E daily, while lactating mothers should have around 15 mg a day. Infants under the age of 2 should only consume 12 mg a day.

Vitamin E deficiency is rare, and it’s more likely to be discovered in older adults because they are at increased risk of being affected by medical conditions that result in lower serum 25-hydroxyvitamin D and low serum D levels. Older people can try taking a multivitamin to avoid side effects. Taking a daily multivitamin will give the benefits of vitamins A, D, E, and K into account. Consult your doctor regarding your vitamin intake to ensure that you don’t miss out on valuable vitamin components. Your doctor might recommend certain vitamins and nutrients for you, depending on your specific needs and lifestyle. If you are pregnant or breastfeeding, talk to your healthcare professional before starting antidepressant medication.

Vitamin A works as an antioxidant. Its protective capabilities prevent oxygen from being released, preventing cellular damage, and prolonging life. Individuals who suffer from lung damage may have lower vitamin A intake due to lung disease and/or smoking. High intakes are associated with reduced lung function and increased mortality. Low vitamin A intake is also associated with a decrease in mental alertness, anxiety, depression, stroke-like events, and premature dementia. Talk to your healthcare provider before starting antidepressants or birth control.

It’s no surprise vitamin A can play a key role in weight management, which is especially true in obese individuals. According to researchers at the University of Cincinnati College of Medicine, adult males who ate 3 - 5 servings a week of oily fish and dark leafy greens were 30% less likely to gain 40 lbs. over three years compared with a group of adults who didn’t eat the same quantities of these items. Eating spinach, kale, broccoli, collard greens, broccoli rabe, turnip greens, mustard greens, chard, and winter squash is among the best examples of how vitamin A can boost overall metabolic health. Even though vitamin A isn’t a fat-soluble vitamin, the combination of alpha-tocopherol, an antioxidant that neutralizes toxins and prevents cell damage in the intestines, and beta-carotene, which acts as an energy converter in your skin, produces potent results.

Vitamin E is a powerful antioxidant that helps prevent cellular damage that contributes to atherosclerosis. Atherosclerosis refers to deposits in your arteries that restrict the flow of oxygen-rich nutrients and waste materials to organs and organs. An estimated 14 million Americans have cardiovascular disease, and the average person consumes only 0.10 mg of vitamin E per day on a lifelong basis. That is less than 1% of the daily value for people who are considered obese. Studies show that women who consume at least 1 gram of vitamin E per day have a 23% lower chance of suffering coronary heart disease and a 21% reduction in the chance of having clogged arteries. It also decreases the risk of strokes, type two diabetes, high blood pressure, and arteriosclerosis.

While there are plenty of delicious foods that are packed full of vitamin A, it’s important to make sure that you are including some other nutrient-rich foods. Foods high in carotenoids include spinach and some orange or green vegetables. Carrots and celery are among the most nutritious. Vitamin E-rich foods include egg yolks, avocados, walnuts, pine nuts, and pumpkin seeds. Avocados, bell peppers, onions, and tomatoes are loaded with beta-carotene which is good for your eyes, skin, and overall health. Dark chocolate, blueberries, blueberries, cranberries, cherries, and strawberries are also good. Many fruits and vegetables also provide potassium which can reduce swelling in your legs while lowering blood pressure. Citrus fruits such as grapefruit