Everyone knows that vitamin is extremely good for our health, but, do you know which of them are essential types, when you are lack of them your body will face to incalculable risks? Let’s explore them below.
- Vitamin A
As we know, vitamin A is an antioxidant, so it is especially good for the human health when helping prevent damaged cells. Vitamin A also enhances vision, fertility, strengthens bones as well as improving the immune system effectively. You can easily supply more vitamin A for the body by eating dark green vegetables like red tubers and fruits. Besides, you can find sources of vitamin A in the liver, whole milk and some cereals.
- Vitamin E
Vitamin E is not only a powerful antioxidant but also an essential substance for the immune system and the process of metabolism. The best sources of vitamin A are vegetable oil, margarine, and green vegetables. In addition, vitamin E is also found in some grains and cereals. However, vitamin E contains a number of substances such as blood thinners, so please consult your doctor for adding them when your body is not well.
- Vitamin D
Vitamin D plays a very important role in absorbing and transferring calcium as well as phosphorus for bones and teeth. Besides, it is also necessary for the immune system. Egg yolk, liver and fish are the ideal sources of vitamin D that you can refer. In addition, you can also supply more vitamin D by adding milk and some grains into your diet.
- Vitamin B
Vitamin B includes thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12 and folate. US Institute of Medicine says that vitamin B is a source helping create energy for the body and support blood cells effectively in which folate also known as folic acid is one of the most important substances in vitamin B because they act to produce DNA and amino acids for the body. With pregnant women, if they are lack of folic acid, it can easily cause fetal deformities.
- Vitamin C
Vitamin C is also a powerful antioxidant which is very beneficial for the skin, bones and tissues. Besides, this vitamin is an indispensable material to help the body absorb iron. You can easily supply the vitamin from citrus fruits, peppers, broccoli and tomatoes. However, vitamin C is also easily lost if it is not properly processed. Therefore, steaming or using the microwave to cook will be the best way to avoid damaging vitamin C during processing.