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Vitamins are an important part of our daily diet. They induce and aid proper functioning of the body and are required on the daily basis. There are available through a number of sources and can even be artificially administered in many ways. Lack of any particular vitamin can at times have dire consequences. Care must be taken to include all the essential vitamins, nutrients and minerals our body requires into our daily diet. Vitamins supplements are ideally dietary supplements. They are comprised of vitamins, dietary minerals and other nutritional supplements. These preparations are available in tablet, capsule, pastilles, and powder, liquid and injectable form. They can be taken as an alternative when we are not able to consume the vitamin in its natural form through certain food items. Vitamins are a source of nutrition and well being. A good dosage of them allows the body to function to the best of its abilities. Following are some essential vitamins; their benefits and where they can be found. Vitamin A is found in milk, liver, orange colored fruits and vegetables like papaya, carrot and orange as well as green vegetables. This vitamin is essential for healthy hair and skin. It helps maintain strong bones and teeth and is essential for growth. It promotes good vision. Vitamin B is found in oats, seafood, meat, eggs, dairy products like milk and yogurt, beans and peas. It helps to produce red blood cells and carry oxygen through out the body. It regulates bodily functions and helps in maintaining over all body health. Vitamin C is known to aid the healing process, protect the skin against harmful UV radiation and help keep the body tissues like gums in good shape. It boosts the immune system which help fight off infections and aids muscle break down and re construction. Good sources of vitamin C are citrus fruits like oranges, lemons, grapes and spinach and broccoli. The richest and most abundant source of Vitamin D is the sun. The sun’s rays contain this essential vitamin which helps in maintaining bone density. It provides the bones and teeth with calcium which keeps them strong and prevents diseases like osteoporosis and other bone related aliments. Other than the sun’s rays, other sources of vitamin D include dairy products, oily fish, egg yolk, fruit juices and calcium fortified cereals. Vitamin E deficiency is known to be vaery rare and cause problems like mild hemolytic anemia in new born infants. Source of vitamin E include a wide variety of fruits and vegetables like grapes, mangoes, plums, mushrooms, potatoes and cabbage. Vitamin K helps in blood clotting and reduces stem cell loss. It promotes growth and insures healthy bones. Avocado, berries, certain seeds, eggs, kiwifruit and leafy vegetables are good sources of vitamin K. Apart from vitamins, certain minerals and fatty acids are also very important. Zinc is a very important mineral found in whole grains and helps maintain prostate health in men. Fatty acids, like omega 3 fatty acid is very important to the body’s well being. Present in natural form in oily fish and artificially in cod liver oil capsules, this fatty acids protects the retina and improves vision, especially night vision. Certain vitamins like vitamin B6 are present in chicken. As a result vegetarians loose out on it. For this reason it is advisable to consume Vitamin supplements so that you give your body all the vitamins it requires regardless of your dietary habits.
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