Some of the vitamins and their benefits are as follows -Beta-carotene protects against cancer, memory loss and heart disease.
It helps improve vision and fight skin disorders, such as psoriasis and eczema, protect throat, mouth, and lungs from pre-cancerous cells.
It is best to get beta-carotene through dietary sources, as artificial supplementation in high doses is still controversial. Rich dietary sources are yellow, orange and green leafy vegetables.
Biotin is used in the metabolism of protein, fats, and carbohydrates. It also helps in energy production and can to a certain extent help people with diabetes by keep glucose levels reduced. Other benefits include healthy hair, skin, nails, reducing tiredness, heartburn and some allergies.
Folic acid (Vitamin B9) - is an important vitamin for women who are trying to conceive and those already pregnant. It helps to make the heart healthy, increases overall energy level and helps combat
Alzheimer's disease.
Good sources of folic acid are leafy green vegetables, liver and fruits.
Vitamin A is a very effective antioxidant. It also plays an important role in maintaining healthy vision, keeps the cells of the skin healthy, helps relieve skin disorders, boosts the immune system and helps in early healing of wounds.
Older people should not take vitamin A supplements because they are at risk for vitamin A toxicity.
Vitamin a is found as retinol in milk, butter, cheese, egg yolk, liver and fatty fish; as carotenes in milk, carrots, tomatoes, dark green vegetables.
Vitamin B2 is essential for the metabolism of carbohydrates (to produce energy) and amino acids. It also helps keep mucous membranes (such as those lining the mouth) healthy.
Vitamin B12 deficiency can lead to serious health complications such as nerve damage, weak muscles, depression, memory problem, anaemia, and stunted growth in children. It also helps the formation and regeneration of red blood cells, along with the proper functioning of nerves.
Rich sources are meat, eggs and milk. Almost no plant foods contain B12. Fortified breakfast cereals are a useful source.
Vitamin B1 is necessary for proper metabolism of sugar and starch to provide energy. It helps maintain a healthy nervous system as well as aid in the proper functioning of the heart and other muscles. Stress increases the need for B-1 and all B vitamins.
Cereals, nuts and pulses are rich sources. Green vegetables, fruits and fortified cereals contain this vitamin.
Vitamin C has helps in the production of the protein - collagen, boosts the immune system, protects artery linings, and helps in the prevention of cataracts.
Good dietary sources are citrus fruits, berries, peppers, potatoes and tomatoes.
