Sources and benefits of vitamins
We tell you more about vitamins; learn which vitamin keeps the nasty cold under check, which one is good for your skin and also about the one that helps the blood clot.
Also check: Vitamins, sources and benefits: Part 1
This is a water-soluble vitamin.
Benefits of vitamin-C:
This vitamin plays a significant role in helping your body resist infection. So a dose of vitamin-C everyday can go a long way in preventing colds and flus.
Vitamin-C also helps your body heal a cut or wound. It is needed for the growth and repair of your tissues in all parts of your body.
In addition, vitamin-C has some antioxidants that help block some of the damage caused by free radicals.
Foods that contain vitamin-C include:
- Citrus fruits like lemon, oranges and grapefruit
- Strawberries, raspberries, cranberries, blueberries
- Sweet Potatoes
- Spinach and other leafy greens
To little vitamin-C can lead to anaemia, nose bleeds, dry hair, split ends, easy bruising, weight gain due to slow metabolism and a host of other problems. A serious deficiency can cause scurvy.
Since the body can’t store vitamin-C, there are no serious side-effects.
This one is a fat-soluble vitamin.
Benefits of vitamin-D:
Vitamin D helps the body absorb calcium and that’s why you need this vitamin for strong bones and teeth.
If your body does not get enough calcium, or your body fails to absorb calcium from your diet, your bones and bone tissues will suffer.
Foods that contain vitamin-D:
Your body is capable of producing its own vitamin-D when it is directly exposed to the sun.
In the case of foods, very few of them naturally contain this vitamin. However, many foods are fortified with vitamin-D (vitamin-D is added to many foods).
Deficiency in vitamin-D can lead to osteoporosis in adults or rickets in children.
Too much vitamin-D can make your body absorb too much calcium which can lead to problems like kidney stones, calcium deposits in soft tissues such as the heart and the lungs, it can also do potential damage to the kidneys.
For older children and adults, 15mcg of vitamin-D is claimed to be enough.
This is a fat-soluble vitamin.
Benefits of vitamin-E:
This vitamin is an antioxidant that protects your body cells and tissues from damage caused by free radicals. It is important for the health of red blood cells and helps in the absorption of vitamin-K.
Vitamin-E is a also helps the immune system ward of bacteria and virus attacks.
Foods that contain vitamin-E:
- Whole grains
- Vegetable oils like olive, sunflower
- Green leafy vegetables
- Egg yolks
- Nuts and seeds
Eating vitamin E in foods is not risky or harmful. High doses in supplement form, however, there is known to be a risk of serious bleeding in the brain. It can also cause birth defects.
Vitamin- K is a fat-soluble vitamin.
Benefits of vitamin-K:
It is popularly known as the clotting vitamin, because without it blood wouldn’t clot.
Foods that include vitamin-K:
- Green leafy vegetables
- Soya bean oil
Those with a vitamin-K deficiency are more likely to have bruising and bleeding.
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