[www.keralites.net] : BENEFITS OF VITAMINS

 

    

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Benefits of Vitamins	Sources of Vitamins
Vitamin A 1.Maintain Health Of Specialized Tissue such as the Retina. 2.Aids in growth and health of skin and mucous  membranes. 3.Promotes normal development of teeth, soft and Skeletal Tissue. Adult RDA :1 mg.	Vitamin A 1. Vitamin A Comes from Animal sources such as Eggs, Meat and Dairy Products. 2.Beta-Carotene, a precursor of Vitamin A , comes from green, Leafy Vegetablesand intensively colored Fruits and Vegetables
Vitamin B1 1. Vitamin B1(Thiamine) helps the body convert food into energy, and aids the functionof the Heart and cariovascular systemand the brain and nervou system RDA : 1.5 mg	Vitamin B1 1. Vitamin B1(Thiamine) is found in Fortified breads and cerelas, Fish, lean Meats and Milk
Vitamin B2 1.Ruboflavin(Vitamin B2) works with other B Vitamins to promote healthy growth and tissue repair and help release energy from  carbohydrates, 2.Healthy Skin. 3.Healthy Red cell Production.
Vitamin B3 1.An Inability to absorb niacin (Vitamin B3) or  the amino acid tryptophan may cause pallergra, a disease charecterized by scaly sores, mucosal changes and mental symptoms.	Vitamin B3 1.Food sources of Niacin (Vitamin B3) include Dairy, Poultry, Fish ,Lean Meat , Nuts and Eggs.
Vitamin B6 1.Vitamin B6 (Pyridoxine) is important for mainting healthy brain function , the formation of red blood cells ,the breakdown of protein and the synthesis of antibodies in support of the immune system. Adult RDA : 2 mg
Vitamin B9 1.Folate aids in the production of red blood cells. 2. Folate aids in the systhesis of DNA. 3.Folate works with B12 and Vitamin C to help the body digest and utilize proteins	Vitamin B9 1.Food sources of folate include beansand legumes, citrus fruits and juices, whole grains , dark green leafy vegetables, poultry, pork, shellfish and liver.
Vitamin B12 1.Vitamin B12 is important  for metabolism, the formation of red blood cells, and the maintence of the central nervous system, which includes the brain and spinal cord.	Vitamin B12 1.Eggs, meat, poultry, shellfish , milk and milk products.
Vitamin C 1.Vitamin C promotes a healthy immune system, helps wound heal, maintains connective tissue and aids in the absorption of iron. RDA : 60 mg	Vitamin C 1.Citrus fruit, Green peppers , strawberries , tomatoes, broccoli and sweet and white potatoes are all excellent food sources of Vitamin C (absorbic acid)
Vitamin D 1.Vitamin D promotes the body's absorption of calcium,essential to development pf healthy bones and teeth. DRI : 5 mg	Vitamin D 1.The body itself makes Vitamin D when it is exposed to the sun. 2.Cheese, Butter, margarine fortified milk, fish and fortified cereals are food sources of Vitamin D
Vitamin E 1.Protects cell membrane and tissues from damage by oxidation. 2. Aids in the formation of red blood cells and the use of Vitamin K 3. Promotes the Function of a Healthy circulatory system. Adult RDA : 10 mg	Vitamin E 1.Vitamin E supplements are not proven to reduce the risk of Heart diseases.
Vitamin K 1. Benefits Blood Clothing Adult RDA : 70 mg	Vitamin K 1. Food sources of  Vitamin K include cabbage,  cauliflower, spinach  and other green, leafy vegetables, as well as cereals.

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