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What is Vitamin B What are the benefits of Vitamin B

Vitamin B is actually eight different water soluble vitamins that create the B-Complex vitamin when combined. These eight vitamin B sources are derived from different whole food and synthesized sources and are vital to leading a healthy life.
There is no single B vitamin, but rather there are eight water soluble vitamins, each of which plays an important role in the cell metabolism process, making up what is known as the B-Complex vitamin. While the B vitamins were once believed to be just a single vitamin, research has showed that these are eight chemically distinct vitamins that can coexist in the same foods, but that can also be found separately in other whole food sources as well. While these eight vitamins can be combined in a supplement known as the vitamin B complex, individual B vitamin supplements are also available. Each of the Vitamin B vitamins is differentiated by a number, and also has its own unique name.
Vitamin B1 – Vitamin B1 is also referred to as Thiamine, and is a water soluble vitamin that is essential for healthy neural function, and metabolism of carbohydrates. The result of a thiamin deficiency in most cases is Beriberi, which is a disease of the nerves and the heart. Less severe deficiencies may result in weight loss, confusion, irritability and malaise. Vitamin B1 can be found in small dosages in many whole food sources including peas, asparagus, cauliflower, yeast, brown rice, oranges, pork, eggs and potatoes.
Vitamin B2 – Vitamin B2 is also referred to as Riboflavin, and is an easily absorbed vitamin that plays a key rule in maintaining overall health. Vitamin B2 is required for many cellular processes within the body including the metabolism of energy, fats, carbohydrates, proteins and ketone bodies. Popular sources for Vitamin B2 include milk, cheese, liver, legumes, yeast, almonds, rock lobsters and soybeans. Riboflavin is easily destroyed by exposure to light, making it difficult to obtain this vitamin through whole food sources.
Vitamin B3 – Vitamin B3 is also referred to as Niacin, and is an organic compound that is a derivative of pyridine and plays an essential role in the metabolic process of living cells. Vitamin B3 or Niacin is especially important in relation to the detoxification of xenochemicals, along with the repair of DNA and the production of steroid hormones within the adrenal gland. Vitamin B3 can be found in numerous whole food sources, including animal products like fish, salmon, milk and eggs, fruits and vegetables such as carrots, dates, avocados and broccoli, seeds, nuts and whole grain products and some fungi, including brewer’s yeast and mushrooms.
Vitamin B5 – Vitamin B5 is also referred to as Pantothenic Acid, and is a water soluble vitamin that is an essential nutrient to sustain life. Vitamin B5 is critical when it comes to the synthesis and metabolism of carbohydrates, fats and proteins. Vitamin B5 can be found in a wide variety of different whole food sources, which is where it derives its name which is from the Greek word “pantothen” for “from everywhere”. Pantothenic Acid, or Vitamin B5 can be found in high amounts in whole grain cereals, eggs, meat, royal jelly and legumes.
Vitamin B6 – Vitamin B6 is also referred to as Pyridoxine, although there are two other compounds that are commonly referred to as Vitamin B6; Pyridoxal and Pyridoxamine. Vitamin B6 is best known for its ability to balance the sodium and potassium in the body, and it also promotes the production of red blood cells. The most popular source for Pyridoxine is dragon fruit, which comes from South East Asia.
Vitamin B7 – Vitamin B7 is also referred to as Vitamin H or Biotin, and is a water soluble vitamin that plays a role in the metabolism of leucine and fatty acids, and in the process of gluconeogenesis. Biotin can be found in a myriad of different whole food sources, though normally in low concentrations. Royal jelly and brewer’s yeast are the greatest sources for Vitamin B7, though this vitamin is also found in oilseed meals, dried yeasts, alfalfa, milk, liver, egg and some vegetables as well.
Vitamin B9 – Vitamin B9 is also referred to as Vitamin M, Vitamin B-c or Folic Acid, and is most known as sourcing from green leafy vegetables which is where this vitamin gets its name. Folic acid, or Folate, can be found in green leafy vegetables like spinach, lettuces and turnip greens, and also in dried beans, fortified cereals, sunflower seeds, peas, and some other fruits and vegetables.
Vitamin B12 – Vitamin B12 is also referred to as Cobalamin, and is vital in the normal functioning of the nervous system and the brain, and also the normal formation of the blood in the body. Vitamin B-12 plays a part in the metabolism of the cells in the body, including their regulation and synthesis, as well as the synthesis and energy production of fatty acids as well. The natural, whole food source of Vitamin B-12 both for humans and animals is other animal products, including meat, eggs and milk products.

What is Vitamin A What are the benefits of Vitamin A

Vitamin A, also commonly referred to as Retinol, is excellent for the eyes, the skin and the mucous membranes. Vitamin A is a fat soluble vitamin that needs to be taken in controlled dosages, and that is available in a number of different natural food sources.
Vitamin A is a fat soluble vitamin that is best known for its positive effects on helping the eyes adjust to changes in the light. Vitamin A contributes to the overall health of the eyes, the skin and the mucous membranes. This particular vitamin, which is also commonly referred to as Retinol, can be mostly found in animal food sources, but there are also a number of plant based food sources that supply beta carotene, which is converted into Vitamin A within the body. Vitamin A is also generally regarded as an excellent antioxidant, which means that it is responsible for neutralizing the free radicals within the body that cause damage to cells and tissue.
It has been suggested by scientific studies in the past that beta carotene and Vitamin A can help people who have Coronary Artery Disease or CAD. However, it is not recommended that beta carotene or Vitamin A supplements be taken for this purpose yet, until more scientific research can be conducted. It is already known that Vitamin A and beta carotene have a positive effect on the body, though it is not yet known what exactly Vitamin A can do for the body, especially when it comes to Coronary Artery Disease or CAD.
Vitamins are most commonly categorized based on what materials they can be dissolved in, and for that reason, Vitamin A is categorized as a fat soluble vitamin. Other fat soluble vitamins include vitamins D, E and K. The alternative is vitamins that are water soluble. Fat soluble vitamins are stored within the fat tissue in the body, and they can be stored from as little as a few days until as many as six months. If you ingest too much of a fat soluble vitamin, it can be stored in the wrong place such as your liver, which can cause problems in your body. Fat soluble vitamins should never be taken in large doses, as this can lead to toxicity issues.
There are actually a number of health problems that make it difficult for people to absorb vitamins like Vitamin A. It is important to know how vitamin absorption will be affected by chronic health conditions. It is also important to know how much Vitamin A you need to consume for your optimum health. It is generally recommended that women consume around 800 mcg of Vitamin A, and that men consume 1000 mcg of Vitamin A daily for optimum health. Luckily, there are a number of sources of Vitamin A available, including beef liver, cheddar cheese, fortified milk, egg yolk, sweet potatoes, pumpkin, carrots, broccoli, apricots, cantaloupe and spinach or other collared greens.
Vitamin A deficiencies are not all too common in the United States, but when this vitamin deficiency does occur, it can cause night blindness, inflammation of the eyes, diarrhea and a variety of other problems. Over consuming vitamin A on the other hand can cause problems relating to irritability, nausea, blurred vision and many other issues. Someone who takes too much vitamin A can have their feet and hands turn orange. Serious Vitamin A toxicity can cause hair loss, an enlarged spleen and liver, and even growth retardation in severe forms. For this very reason, it is important for you to understand how much vitamin A you are getting in your diet. If you are getting enough vitamin A and beta carotene in your food products, there is no need to take a vitamin supplement.
If you want to get the most amounts of vitamins possible from your foods, then you should immediately refrigerate your fresh produce products, and should keep milk and grain products out of strong amounts of light. The vitamins in your foods are easily washed out or destroyed during the food preparation and storage processes. If you are taking your vitamin A in the form of a supplement, you should make sure to store them in a cool and dry place that has no excess moisture.

As more and more people beginning to live a a hectic lifestyle, with millions and millions of people spending billions and billions of dollars on vitamin supplements every stage.

In just 2004 to 2007, more than $20.6 billion dollars was spent on this phenomenon. Many people think they are preventing heart disease or cancer by popping every vitamin supplement they can get their hands on. What many fail to realize, however, is that with the water soluble vitamins (B vitamins and vitamin C), whatever is not used is eliminated each day. Stocking up on these vitamins therefore, is not possible.

As mentioned, as more people do not have time for a healthy and balanced diet. Processed foods fail to ensure the daily ratio of vitamins necessary for keeping healthy. Given the highly polluted environment we live in and all the unhealthy food we consume, an organic food supplement can significantly improve our state of health.

Why we need to increase our organic whole food vitamin supplement intake?

The reason is simply that in the modern society of ours, very few people follow a correct diet and have 6-8 servings of whole food, such as grains, seeds, nuts and vegetables, every day. It seems like the present trend is consuming processed food and taking synthetic vitamins to supplement your diet. However, this is not the best way to secure a balanced diet and it can even have bad long-term effects on your health.

You could increase your daily intake of organic whole food health supplement instead. Eating vitamin and mineral-rich food, such as nuts, whole grains and seeds are a good way of completing your diet with natural vitamins, enzymes and minerals.

The difference between synthetic vitamins vs organic health supplements

Most vitamin supplements you can purchase today are made from synthetic ingredients. These are chemical substances which have been produced in laboratories to fake the molecular structure of natural vitamins.

Your body is built to absorb nutritional substances from food. Therefore, most health care professionals recommend an organic health food supplement and taking your daily vitamins from whole food, not synthetics supplements.

Earth minerals vs homeopathic minerals:

Commercial supplements aimed to increase your vitamin and mineral intake use minerals such as calcium carbonate, calcium citrate and other derivates, derived from sea shells, rocks or coral. On the other hand, an organic vitamin supplement contains a mineral-rich food source along with homeopathic mineral ingredients. All these vitamins are much easier to absorb and assimilate by the human body.

What are the benefits of an organic health supplements?

1) These supplements have no synthetic or isolate ingredients.
2) They contain only complete whole food vitamins.
3) These supplements do not have any sea shell, rock or coral derived minerals.
4) Organic whole food vitamin supplements include homeopathic minerals.
5) They increase the intake of whole foods, such as seeds, nuts and grains.
6) They do not include any chemical, additive or synthetic ingredients.
7) They have a lacto-vegetarian formula.

In conclusion, an organic whole food vitamin supplement can be very effective in ensuring a healthy diet and prevent vitamin deficiencies, alongside all the symptoms that come along.

After knowing what is actually organic whole food health supplements, and alongside this little information may be enough for you to choose your supplements more carefully and to consume more or less. Earlier you are going to swallow any type of vitamin health food, you need to first consult your doctor.

However, many people sometimes tend to forget the quality and quantity of popping these supplements, without realizing the harmful effects of over-consumption it, level while various kinds of these can treat chronic diseases.

Therefore, without a proper understanding of using organic whole food health supplements to treat many chronic diseases, there will not be much disease free lifestyle to craving for.

Apply effective tips as being highlighted here, together alongside an thorough understanding of vitamin supplements is important so that you enjoy your life once again.

Eddy K Elgin is the author of the Vitamin and Mineral Content and Resource Blog. Drop by at organic whole food vitamin supplement stuff for more freebies, goodies and updates on the latest vitamin supplements trends

What is vitamin D?  It is fat-soluble (it is stored in fatty tissues and stays in your body longer) vitamin that we need to keep normal levels of calcium and phosphorus in our blood.  The main thing we know about vitamin D is that it helps to keep our bones strong.  A recent study showed that getting enough vitamin D may prevent diabetes.  Further studies have shown that most Americans don’t get enough vitamin D.

How can we make sure we get enough vitamin D?  The sun is a good source of vitamin D.  When you are out in the sun, your body naturally produces vitamin D. While you are out in the sun, make sure you use a good sunscreen to prevent burns.  Get as much exposure to the sun as you possibly can.  Why?  Our bodies naturally produce vitamin D when we are exposed to the sun.  If you have limited exposure with the sun, whether it is because you work indoors or live somewhere that does not get a lot of sun, you should make sure to eat foods that are good sources of vitamin D. It is also in many of our foods.  Some of our foods milk, yogurt, breakfast cereal, and breads are fortified with vitamin D.  It also occurs naturally in salmon, tuna, and eggs. It is recommended that you should get at least 1,000 IUs of vitamin D daily in addition to getting exposure to the sun.  Your body will not over produce vitamin D.If you don’t get enough vitamin D due to limited sun exposure or not eating enough foods with vitamin D in them, you can take a multivitamin.  Multivitamins are a good way of getting enough vitamins and minerals that we may be lacking in our diets.  What happens if you don’t get enough vitamin D in your diet?  There are three common bone softening disease that can happen because of not getting enough vitamin D:  Rickets, Osteomalacia, and Osteoporosis.  Rickets is a disease mostly seen in children.  It causes the bones in the body to not grow and become deformed.  Osteomalacia is a disorder that occurs in adults.  It is caused by muscle weakness and fragile bones.  Osteoporosis is when the bones become less dense and more fragile. However, recent studies are showing that vitamin D can also protect us from high blood pressure, cancer, chronic pain, and depression.Studies are showing that men may not be getting the amounts of vitamin D like they did in the past.  Men who have low levels of vitamin D are more likely to have a heart attack. Women who can become pregnant or are pregnant should make sure they are getting enough vitamin D.  Women who take a multivitamin with proper amounts of vitamin D in it are more likely to have children with stronger bones.  Vitamin D helps improve the outcomes of pregnancy.  Women who get proper amounts of vitamin D while pregnant decrease the risk of health problems later on in life for the child.  Vitamin D is an important vitamin, so important that our body naturally produces it when we are in the sun.  Make sure you are getting proper amounts of vitamin D each day by taking a good multivitamin supplement.For more info on multivitamins, visit My Top Form

Did you know that so many of the problems in our bodies are caused by excessive calcification? Calcium can get deposited in the walls of the arteries and vessels and can cause bone spurs, as well as calcification of soft tissues. Some of the possible diseases that this can manifest into include obesity, cardiovascular disease, diabetes, and even osteoporosis. Here’s where Vitamin K steps in, particularly Vitamin K2, which can take care of all these problems and help you lead a better and fuller life.

The most important function of Vitamin K2 is to make sure that calcium gets deposited where it is supposed to, namely in the blood and bones, and not other places such as arteries and cells. When calcium gets deposited in other places, it can cause a number of problems and eventually lead to numerous diseases.The uses of Vitamin K2 are still being discovered, as this is something that is continuously being researched and developed. Vitamin K is the collective name for related compounds with similar molecular structures. Vitamin K1 and K2 together are some of the most important compounds that can prevent calcification in the arteries.

Where is it found?: Vitamin K2 is normally produced in the intestinal tract, but the body cannot always produce enough, and so, we need to consume it externally. The interesting thing to note is that when we eat food that contains Vitamin K1, only a small percentage of it is absorbed by the body, whereas K2 is more efficient and almost all of it can be absorbed by the body. Furthermore, K2 can remain in your body for a longer time as opposed to K1, which dissipates within a few hours.

Benefits of K2:We’ve already understood that K2 is very beneficial for our body, but understanding exactly how it can help you will truly amaze you. All these factors have been deduced as a result of extensive research and studies conducted by scientists over the years.Preventing atherosclerosis – Regular intake of Vitamin K2 can greatly reduce the chances of atherosclerosis or the hardening of arteries due to calcification. Increased intake of K2 has significantly reduced the occurrence of coronary diseases, as well as related mortality.

Osteoporosis – Osteoporosis occurs when the bones become brittle due to lack of calcium. Taking calcium supplements isn’t the only way to prevent this from happening. When combined with K2, it ensures that the calcium that has been taken reaches the bones and not elsewhere.Prevents post menopausal fractures – Women who are experiencing menopause are more likely to suffer from osteoporosis, and as a result of their brittle and weakened bones, they could also suffer from painful fractures. Even if they do not sustain fractures, the loss in bone density is debilitating by itself. K2 slows down the bone loss in post-menopausal women, and studies have shown that the regular intake of supplements has even increased the bone density.

Aging – Growing old is not a pretty thing to witness, and it’s even tougher to experience. The body as a whole slows down, and some of this is due to arterial stiffening and calcification. The intake of K2 helps in completely reducing the occurrence of stiffness.Powerful antioxidant – K2 is a powerful antioxidant and helps reduce the effects that arise in the body due to oxidation and aging. Studies have shown that K2 is around 80% as effective as Vitamin E in stopping oxidation.

Diabetes – Your pancreas is responsible for regulating your blood sugar levels, and normally has one of the highest concentrations of vitamin K in your body – this is why vitamin K plays such an important role in this process. Japanese researchers have found that a deficiency of vitamin K has clinical effects similar to those of diabetes – high blood sugar, low insulin and problems with sugar molecules entering your cells where they are needed for increased energy production. This has prompted intense research into the use of vitamin K for treating diabetes – however, more proof is needed before standard recommendations can be made.

Alzheimer’s – One of the reasons why certain people develop Alzheimer’s is because of calcification of blood vessels in the brain tissues. A high dosage of Vitamin K2 could even work greatly towards preventing Alzheimer’s.

Top 10 Sources of Vitamin K

1. Kale

2. Collards

3. Spinach

4. Turnips greens

5. Beets greens

6. Dandelion Greens

7. Mustard Greens

8. Brussels sprouts

9. Broccoli

10. Spring Onions

however, be found in some fermented foods and is also present in the good bacteria in the digestive tract. In Japan, ‘natto’ is very well known and is prepared from steamed and fermented soy beans. This excellent breakfast food is rich in Vitamin K2 and has been incorporated in breakfast programs in Japanese schools to ensure that it benefits all the children as well.

How much is too much?: You might be surprised to learn that while around 1mg of K1 is recommended daily, when it comes to K2, even 45 mg is not too much. Researchers have found that an intake of 45 mg of Vitamin K2 through supplements doesn’t cause any problems whatsoever. However, pregnant women need to be careful while taking this supplement, as too much of the same can cause birth defects in the baby.

Side effects: Vitamin K2 is usually harmless, but you need to remember that if you are taking an anticoagulant or blood thinner like Warfarin or Heparin, it is better to consult a doctor before you start on K2. Patients who take anticoagulants should generally avoid K2 because it affects one of the important functions of K2, which is to act as a coagulant.Vitamin K2 is available as a dietary supplement, and it’s a good idea to speak to your doctor before you start taking it.

Researchers have found that an intake of 45 mg of Vitamin K2 through supplements doesn’t cause any problems whatsoever. Increased intake of K2 has significantly reduced the occurrence of coronary diseases, as well as related mortality. Benefits of K2 In Japan, ‘natto’ is very well known and is prepared from steamed and fermented soy beans.

Vitamin C is a vital nutrient, required for over 300 metabolic functions including the repair and growth of tissue, adrenal gland function and keeping gums healthy. It is also a powerful antioxidant helping to counteract the effects of free radicals particles that can cause damage to cells and possibly even cancer [1]. To avoid a Vitamin C deficiency which in severe cases can cause conditions like scurvy we need to consume it regularly as part of our diet [2]. This is because our bodies do not produce Vitamin C naturally and it is water soluble; resulting in much of it being lost through the passing of urine [3]. Foods The Food Standards Agency recommends eating a healthy, balanced diet to get all the nutrients your body needs [4]. There are many Vitamin C rich foods which can fulfil your recommended daily allowance, including [5]: Fruits When you think of Vitamin C rich foods you may immediately picture citrus fruits, however kiwis, strawberries, blackberries, cantaloupe melon, watermelon, tomatoes, peaches, bananas, apples, and grapes also contain Vitamin C. Vegetables Vegetables are also a great source of Vitamin C. Artichokes, asparagus, avocadoes, broccoli, carrots, cauliflower, corn, cucumbers, green peppers, kale, lima beans, mushrooms, onions, peas, potatoes, spinach, squash and sweet potatoes all contain it. Supplements Some people struggle to get all the nutrients they need; whether through disliking particular foods, intolerances or simply being too busy to eat a balanced diet. For these people, supplements may be a suitable way to intake the vitamins and minerals they need. Vitamin C can be supplemented in the form of capsules and powder. [1] Hawkins, E et al (2007) Green tea. http://www.umm.edu/altmed/articles/green-tea-000255.htm [2] Patient.co.uk (2010). Vitamin C Deficiency. http://www.patient.co.uk/doctor/Vitamin-C-Deficiency.htm [3] Extension, Colorado State University (2008). Water Soluble Vitamins. http://www.ext.colostate.edu/PUBS/FOODNUT/09312.html [4] Food Standards Agency (2010). Vitamin C. http://www.eatwell.gov.uk/healthydiet/nutritionessentials/vitaminsandminerals/vitaminc/ [5] Dr. Decuypere (2010). Vitamins Chart. http://www.healthalternatives2000.com/vitamins-nutrition-chart.html
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Fruits are a source of many essential vitamins and nutrients, besides being loved for their delightful taste. They contain many important vitamins required for carrying out biochemical reactions crucial for human growth and development. Let’s find out some fruits exuberant with vitamins, which play a significant role in life-sustaining processes.

Vitamins in Fruits

Vitamin A
Orange, watermelon, blackberry, peach, kiwi and apple are some of the fruits rich in vitamin A. This vitamin plays a crucial role in cell reproduction and formation of hormones. It is also essential for the stimulation of immune system and improvement of vision and hair growth. Vitamin A also promotes proper growth and development of bones and teeth. Deficiency of this important vitamin can trigger diseases like, night blindness, dryness of skin, weak bone and teeth.

Vitamin B1
Vitamin B1, also known as thiamine, is found in banana, pear, lemon, raspberry, orange, mango, grapefruit and pineapple. However, most of the fruits are not rich in thiamine. Vitamin B1 is an important vitamin required in carbohydrate metabolism or conversion of carbohydrate into energy. It is also important for ensuring normal functioning of heart, nervous system and muscles. Deficiency of vitamin B1 causes a disease known as beriberi, the symptoms of which includes, tiredness, numbness of hands and feet, muscle pain, loss of appetite and vomiting. This disease can sometimes affect the cardiovascular and nervous system.

Vitamin B2
Vitamin B2 or riboflavin plays a significant role in the production of red blood cells, growth and development of body and reproduction. It can be found in kiwi, though most fruits are not substantial sources of vitamin B2. Riboflavin is also required in carbohydrate metabolism.

Vitamin B3
Vitamin B3 is found in banana, peach,watermelon, kiwi and cantaloupe, and is essential for the smooth operation of digestive and nervous systems. It is also important for a healthy skin and normal growth. Sufficient intake of vitamin B3 prevents the occurrence of the disease ‘pellagra’, which causes gastrointestinal disorders, dermatitis, mental confusion, insomnia and even dementia. Vitamin B3, known as niacin is also required in releasing energy from food, and for the proper functioning of over 50 enzymes.

Vitamin B5
Vitamin B5, known as pantothenic acid is essential for food metabolism (releasing energy from food), and is found in orange and banana. It is also required in production of cholesterol, which facilitates the manufacture of vitamin D and steroid hormones. It ensures the proper use of other vitamins by human body and a healthy digestive system.

Vitamin B6
Pyridoxine or vitamin B6 plays a very crucial role in the metabolism of carbohydrate, fat and protein. It helps in the production of antibodies, and thereby plays an important role in proper functioning of the immune system. It is also required for the production of red blood cells and smooth operation of the nervous system. Vitamin B6 is mainly found in banana, and watermelon. Its deficiency may result in nausea, irritability, insomnia, dermatitis, asthma and allergies.

Vitamin B9
Vitamin B9 includes both folic acid and folate. Folic acid is required for cell growth and proper development of embryo and hence its sufficient intake is very important during pregnancy. Folate is important for production of red blood cells, DNA and constituent parts of the nervous system. Strawberry, blackberry, kiwi, orange and banana are significant sources of vitamin B9.

Vitamin C
This vitamin is abundantly found in apple, banana, pear, orange, lemon, plum, strawberry, raspberry, blackberry, grapes, mango and watermelon. Vitamin C or ascorbic acid is an antioxidant, i.e., it prevents the oxidization of free radicals, and thereby protects the tissues and cells from damaging. It is important for the formation of collagen, cartilage, blood vessels and muscles. It also facilitates the absorption of iron and reduces the risk of cardiovascular diseases and cancer. Poor intake of vitamin C can cause scurvy, symptoms of which includes spongy bleeding gums, loss of weight, irritability and wounds that cannot be cured easily.

Vitamin E
Vitamin E is also an antioxidant that protects body tissues and cells from possible damages triggered by the free radicals. It also assists in the formation of red blood cells, blood circulation and protection of cell membrane. Vitamin E is also essential for the proper utilization of vitamin K.

Fruits contain vitamins required for vital biochemical reactions. The deficiency of these vitamins could lead to occurrence of various diseases. Vitamins reduces the risk of fatal diseases by defending the body against harmful free radicals. Besides, fruits are also rich in minerals and fibers, and therefore, including sufficient amounts of them in your diet would immensely help you in leading a long and healthy life.

The list of vitamins good for skin includes vitamin A, vitamin C, vitamin E, vitamin K, vitamin B7 (biotin) and vitamin B3 (niacin). These vitamins are more effective when combined with minerals such as selenium, copper and zinc. So, let’s continue this description with knowing about what each of these vitamins do for our skin and its health.

Vitamins That are Good for Skin

Vitamin A
To begin with the description of the vitamins good for skin, tissues in the skin get repaired and are maintained with the help of vitamin A. Deficiency of this vitamin results in a dry, flaky complexion, itching and other skin disorders. To prevent dryness, increase skin’s elasticity, reduce wrinkles and slow down aging, the body requires good amount of vitamin A. Although, taking vitamin A rich fruits and vegetables make a great difference, its topical use provides efficient results. Using topical creams containing this vitamin have shown to do well with treating psoriasis, acne and wrinkles. Know about the foods rich in vitamin A from the article, food sources of vitamin A.

Vitamin C
Next in the list of vitamins good for skin is another potent antioxidant, which is among the most effective weapons to counter the harmful effects of the sun, smoke and pollution. Vitamin A, being a strong antioxidant helps the body to reduce the damage by free radicals (in the body free radicals are high-energy particles that ricochet wildly and damage cells). Collagen and elastin are the substances which provide the skin with elasticity and support skin structure. These essential substances are destroyed by the free radicals in the body, resulting in wrinkles and other symptoms of premature aging. So, booting up the levels of vitamin C in the body, by including different kinds of foods and taking vitamin C supplements (500 to 1,000 milligrams per day) can not only strengthen the immune system, but also take care of the damaging free radicals in the body. Here are the important foods with vitamin C.

Vitamin E
Some people wonder, ‘Is vitamin E good for skin?’ Oh yes it is! This is one of the those potent antioxidants which help the skin to ward off the harmful affects of sun exposure. In a study, people taking about 400 units of this vitamin, were found to have a lesser risk of sun damage and developing cancer-causing cells in their skin. Basal cell carcinoma is a common form of skin cancer and some studies have revealed that this disorder can be reduced to about 70% when vitamin E is taken in conjunction with vitamin A. Again, when used in a combination with vitamin C, it becomes all the more effective against sun damage. People who take regular and adequate doses of vitamin E, have smoother skin, less wrinkles and rarely suffer from dry or rough skin. Know more on the foods high in vitamin E.

Vitamin K
Following vitamin E, among the vitamins good for skin, is vitamin K, a common ingredient commonly found in skin care products to treat dark circles. This blood clotting vitamin has been researched upon and found to help address mottled pigmentation, reducing over all skin discoloration or a bruised appearance and puffiness under the eye. 80 mg for adult males and 65 mg for adult females is the recommended dosage of vitamin K supplements. Many people have benefited from using vitamin K in combination with vitamin A, than using the former vitamin alone.

Vitamin B7 and Vitamin B3
Vitamin B7 or biotin, as it is know as, is attributed to be the best vitamin for skin, hair and nails. Deficiency of this vitamin in the body can lead to skin rashes, dryness, itchy or grayish skin. People using creams containing biotin enjoy healthy glowing skin. Niacin, which is Vitamin B7 is known to aid the skin in retaining moisture. This makes the skin complexion bear a plump and younger look. It is also beneficial for managing dry and irritated skin. Foods rich in biotin include nuts, egg yolk, wheat bran, oat, barley, soy, cauliflower, liver and brewer’s yeast. For niacin, here is an article that you can read, niacin rich foods.

Read more on:
Vitamins for Skin
Anti Aging Vitamins for Women
Anti Aging Vitamins for Skin
We can infer from this article on vitamins good for skin, that each of these essential vitamins, although good for the skin, but when used in combination, may provide a more desirable and appreciable result. So, always spare a place for these vitamins in your diet, not only for healthy skin, but for a healthy lifestyle, as well.

Vitamins are one of the most important nutrients required by the body. Vitamins are divided into 6 types, viz., vitamin A, vitamin B, vitamin C, vitamin D, vitamin E and vitamin K. Every vitamin is required to carry out certain function in the body. These are essential in order to carry out different functions like growth, development of bones and tissues, carry out chemical reactions in the body, etc. Certain vitamins are also essential to provide energy like the B complex vitamins. At the same time, it is believed that certain vitamins help in weight loss. Here we will see more on vitamins for energy and weight loss. Which vitamins are most helpful for the same? Let us take a look at it in detail.

Vitamins for Weight Loss and Energy

Vitamins play an important role in metabolism of fats and sugars in the body. Secondly, certain vitamins are also essential for burning calories and suppress hunger or appetite. At the same times, vitamins help in energy production or carry out functions which consequently helps in weight loss. So if you are looking for vitamins for energy and weight loss, then vitamins B complex and C are the best ones. Let us take a look at it in detail.

Vitamin B
Vitamin B complex is a complex vitamins comprising of vitamins B1, B2, B3, B5, B6, B12 and choline. Every single B vitamin carries out certain functions that helps in gaining energy and weight loss. Vitamin B1 is essential to converting carbohydrates into glucose and hence, help in gaining energy. Therefore, vitamin B1 or thiamine is one of the best vitamins for energy boost. Secondly, vitamins B2 and B3 are necessary for normal functioning of the thyroid gland and normal production of the thyroid hormone and hence, helps maintain a proper weight.

Vitamins B5 promotes adrenal function and is also required for energy production. It is also believed to aid in weight loss. A lot has been said about vitamin B12 and weight loss. It should be noted that having vitamin B12 does not directly help in weight loss. It merely speeds up metabolism which consequently leads to weight loss. Lastly, choline, one of the B complex vitamins, helps in fat metabolism and hence, is one of the effective vitamins for energy and weight loss. We can conclude that all B complex vitamins are best vitamins for energy for men and women.

Vitamin C
At the same times, vitamin C or ascorbic acid is also one of the useful vitamins for weight loss. The basic function of vitamin C is to enhance the immune system and keep infections at bay. However, one of the other benefits of this vitamin is conversion of glucose into energy.

Vitamin C is considered as one of the efficient vitamins for weight loss in women. Most of the foods containing vitamin C do not contain any excess calories or fats and hence, can be safely consumed. On the other hand, vitamin C also helps in detoxification which promotes weight loss. Therefore, along with vitamin B complex; vitamin C is also one of the effective vitamins for energy and weight loss.

If you wish to lose weight the natural way, you need to include foods with vitamin C and vitamin B complex foods in your diet regularly. Both of these vitamins are found in a variety of foods that are easily available in the market. Apart from the natural sources, you will also find vitamin supplements in the market. However, it is better to go for the natural sources rather than going for the supplements as there are high chances of side effects associated with supplements.

This was brief information on the vitamins for energy and weight loss. One should note that vitamins are very essential in order to have a healthy body and hence, there is no harm in going for natural vitamin foods; which may also help in effective weight loss. Take care!

Dry skin is a common skin condition that affects many people. Some have this problem since birth, while for some it is a result of certain nutrient deficiency or allergies. In many cases, the problem of dry skin aggravates during winter months and causes a lot of discomfort. In this article, we shall discuss the essential vitamins for dry skin.

Vitamins Good for Dry Skin

Dry skin and vitamin deficiency has got to have some connection! Although there are several causes of dry skin, vitamin deficiency can be one of the main cause of the skin condition. Vitamins play an important role in maintaining skin health. Dry skin is a condition characterized by lack of moisture, resulting in dry, rough or chapped skin. It looses its suppleness and softness and becomes dry and rough. A more severe condition can cause redness, cracks, peeling, pain or a burning sensation. Lesions could also appear on the skin or it could begin scaling. Understanding which vitamins are necessary for healthy skin can help to keep the skin soft and supple. Let us have a look at the vitamins good for dry skin.

Vitamin A
Vitamin A, also known as retinol, plays a vital role in maintaining the overall health of the body, including the skin health. It has antioxidant properties and contributes to proper cell growth and repair, particularly of the skin cells. The recommended daily dosage of vitamin A, is between 300 to 1300 micro-grams, depending on the age and other health factors. A deficiency in vitamin A reduces the health and integrity of the epithelial tissue of the skin and can lead to dry skin. It is therefore, important to consume vitamin A daily, in required amounts.

Sources of Vitamin A:
Carrots
Green vegetables
Sweet potatoes
Pumpkins
Apricots
Milk
Egg
Cheese
Liver
Vitamin B – Complex
Vitamin B – complex is extremely important for healthy skin and hair. Deficiency of these vitamins can lead to dry, scaly, cracked or chapped skin. This is the reason why many cosmetic manufacturers add vitamin B to their products. Niacinamide, one of the vitamin B group vitamins, is known to have positive effects on patients suffering from rosacea, a skin condition characterized by redness and dryness.

Sources of Vitamin B:
Fresh fruits
Whole grains
Legumes
Eggs
Fish
Milk
Meat
Brewer’s yeast
Vitamin C
Vitamin C is needed by the body for growth and repair of tissues. It helps the body to make collagen, an important protein that is used for making new skin cells. Moreover, vitamin C has antioxidant properties and helps in improving blood circulation. Hence, it is one of the essential vitamins for dry skin. Symptoms of deficiency of vitamin C include rough, dry and scaly skin.

Sources of Vitamin C:
Citrus fruits
Green and red peppers
Pineapples
Kiwis
Strawberries
Tomatoes
Vitamin E
Vitamin E is a fat soluble vitamin and can serve as a good moisturizer for dry skin as well as dry hair. As vitamin E has antioxidant properties, it protects the skin from the harmful effects and damage caused by free radicals. Applying vitamin E oil prevents breakouts and lubricates dry skin as well. It also helps in reducing the scars on the skin.

Sources of Vitamin E:
Beans
Raw seeds and nuts
Leafy green vegetables
Wheat germ oil
Read more on:
Natural Skin Care for Dry Skin
Dry Skin Remedies
Dry Skin Care Tips
This was all about vitamins for dry skin. A balance of vitamins and other nutrients is necessary for good skin health. Now that you know which vitamins to take for dry skin, make sure you include all of them in your daily diet!