Vitamins are essential for a healthy body and vitamin deficiency can cause serious illness or death. For this reason it is important to maintain a well balanced diet that includes a wide variety of foods from all the basic food groups. With the vast amount of information on foods and advertising for the latest diet fads it can be frustrating to find out which foods provide enough vitamins for optimum health.
Vitamin B12 is necessary for DNA replication the creation of red blood cells and is essential for a healthy nervous system according to the National Institutes of Health. When a vitamin B12 deficiency is present you may suffer from headaches nausea difficulty focusing fatigue and dizziness. In advanced stages of a defect the permanent neurological damage. Vitamin B12 is found only in animal products such as meat cheese and eggs. Because of this strict vegans and vegetarians are struggling to get enough vitamin B12 and should take supplements.
The primary role of vitamin D is to help the body absorb and retain the mineral calcium. Therefore causes a deficiency of vitamin D deficiency in calcium which can cause a loss of bone density. Bones become fragile and thin and in some cases malformed. According to the Mayo Clinic prolonged vitamin D deficiency cause of rickets in children. Fortunately vitamin D easy for you to get. In addition to dietary sources such as fish and eggs body creates vitamin D when skin is exposed to sunlight. Some dairy companies fortify their milk with vitamin D to promote the absorption of calcium naturally found in milk.
Necessary for the production of collagen vitamin C plays an important role in skin ligaments and blood vessels repair. As an antioxidant vitamin C also help slow the aging process. Without enough vitamin C you may experience dry hair and skin bleeding gums easy bruising joint pain and nosebleeds. If the defect is serious enough it can lead to scurvy-a disease that can be fatal if left untreated. Vitamin C is in many fruits and vegetables. Citrus fruits and juices strawberries watermelon pineapple green vegetables and sweet potatoes are good natural sources of vitamin C.
Vitamin A and beta-carotene
Vitamin A plays an important role in skin and eye health. Also known as retinol vitamin A producing pigment in the retina and helps to maintain the soft tissues and mucous membranes. A lack of vitamin A can lead to susceptibility to infectious diseases and vision problems. Vitamin A is naturally in many foods such as eggs cheese carrots sweet potatoes pumpkin and broccoli.
Beta-carotene is the manufacture the orange or yellow color in certain fruits and vegetables and is the inactive form of vitamin A. An antioxidant beta-carotene help slow the aging process.