Because of our fast-paced lifestyle, we tend to rely so much on fast foods. Our menu includes fried dishes, high-preservatives, high-fat, high-cholesterol, and high-sugar meals. All these cuisine are so high in calories but very few or no nutritional values at all. As a result, our bodies are not being properly nourished with the right amount and the right kind of vitamins. Instead, we are feeding it with adipose cells and cancer causing deposits. In order for our body to function well, below is a partial list of vitamins that we need to be truly healthy: | Vitamins | Sources | Benefits | Result of Deficiency | | Vitamin A (Beta-carotene) | Yellow and orange vegetables, liver, milk and egg yolks | Good eyesight; growth, repair and cell differentiation; healthy reproductive system; smooth and disease-free skin | Night blindness; dry skin; loss of smell and appetite, fatigue and lack of tearing | | Vitamin B1 (Thiamine) | Oatmeal, wholegrain, pork, fish, poultry, peas, avocado, spinach, cauliflower, and organ meats. | Help breakdown carbohydrate; healthy skin, blood, hair and muscles; helps maintain normal functioning of the nerves, muscle and the heart; stabilizes appetite | Loss of appetite, weakness, and tiredness; insomnia; mental depression; heart and gastronomical problems; beri-beri | | Vitamin B2 (Riboflavin) | Liver, organ meats, cheese, milk, oily fish, yeast and eggs. | Aids in the production of energy from food; keeps immune system healthy; proper hormone function; alleviates eye fatigue; helps in the proper functioning of iron, pyridoxine and niacin. | Itching and burning of eyes, cracks and sores in the mouth and lips; anemia, depression, and dermatitis; may also contribute to cataract formation | | Vitamin B3 (Niacin; Niacinamide) | Chicken, fish, peas, peanuts, beef, wheat, and wholegrain products. | Improves circulation and reduce cholesterol level in the blood; aids in the repair of genetic material; healthy brain and nervous system. | Pellagra leading to dermatitis of the hands and face; dementia, indigestion, insomia and bad breath. | | Vitamin B5 (Pantothenic Acid) | Bran, peanuts, meat, milk, sweet potatoes, mushrooms, whole grains, broccoli, peas and bran. | Essential for the release of energy from food; it also aid in the utilization of vitamins; improves body's resistance to stress; helps in cell building; helps build antibodies. | Skin abnormalities, painful or burning feet; growth retardation; dizziness and fainting spells; vomiting, restlessness, stomach stress, muscle cramps, and growth retardation. | | Vitamin B6 (Pyridoxine) | Liver, organ meats, brown rice, oats, wheat, grains, nuts, poultry, yeast, and pork. | Necessary for the synthesis and breakdown of amino acids; reduces muscle spasm, leg cramps, and hand numbness; help maintains the balance of sodium and phosphorus in our body | Weakness, poor appetite, slow learning, hair loss, anemia, mouth disorder, dermatitis, water retention, and may cause the development of kidney stones and carpal tunnel syndrome. | | Vitamin B9 (Folic Acid; Folate) | Asparagus, liver, organ meats, peas, rice, wheat, spinach, and turnips greens. | Prevent birth defects, heart attacks, infertility; relieves headaches, ulcerative colitis and rheumatoid arthritis. | Sores around the mouth and tongue, anemia, and neural tube defects in newborn babies. | | Vitamin C (Ascorbic Acid) | Citrus fruits | Healthy teeth, gums and bones; build resistance to infections; prevents cancer. | Scurvy, bleeding of the gums, easy bruising, joint pains, fluid retention and depression. | | Vitamin D (Sunshine Vitamin) | Sun/sunlight, fish oil, sardines, corn flakes, fatty fish, and sausages. | Maintains normal blood levels of calcium and phosphorus; prevents rickets and osteomalacia. | May lead to osteomalacia or softening of the bones | | Vitamin E (Alpha-tocopherol) | Vegetable oil, nuts, mango, mayonnaise, kiwi, and green vegetables. | Preserve the brain, helps boost immune system, protect the heart, anti-aging, heal wounds, and helps prevent cancer. | Edema (accumulation of fluid in the tissues), irritability; neurological problems | | Vitamin H (Biotin) | Liver, dairy products, bread, fish, nuts, meats and dairy products. | For healthy nails, hair, skin, nerve tissue, bone marrow, and sweat glands. | Skin rash, emotional disturbance, high cholesterol, weakness, eczema, and swollen tongue. |
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