Benefits of Vitamin Supplements
Vitamins are an integral part of our body. It is so vital sometimes the vitamins in food aren’t sufficient, and the doctors suggest to take vitamin deficiency supplements. This is because vitamin deficiency can cause various problems in the body such as poor eyesight, weak heart, weak organs, poor memory and cognitive processes, bad hair and skin and many more. This article will tell you everything about each type of vitamins, its benefits and what its deficiency can cause.
Vitamin D Benefits
The best sources of vitamin D are sunlight (early morning) and some foods, but the amount of it is decidedly less in cooking. It helps in the proper production of calcium and calcium aids in healthy bones. It helps at the appropriate growth of brains in babies.
It eradicates various diseases such as diabetes, which is an excess of sugar level in the blood, skin problems, itching sensations, cold and headache. Diabetic patients must also consume vitamin defiency D through foods. It also helps to prevent cancer which is a rapid unnatural growth of cells in a particular part of the body.
This is very harmful and if not detected at an early stage can even take away life. Hence, vitamin D is a must for everybody to keep cancer at bay. Vitamin D is also used as a cure for dangerous flu-like swine flu. D3 is another variant of vitamin D deficiency.
Vitamin D3 benefits are more or less same such as cancer, blood pressure, diabetes, influenza, right kidneys etc. Calcium is required for vitamin D3 absorption. Vitamin D2 benefits are also the same and deficiency can show various problems.
Vitamin D Foods
Here is a list of food high in vitamin D.
3- White Mushrooms
5- Fishes like Sole, Tilapia, Herring, Halibut, Mackerel, Salmon
6- Cod liver oil
8- Swiss cheese
9- Drumstick leaves
Vitamin D deficiency symptoms
Low vitamin D can cause vitamin D deficiency which can cause various problems to the skin. Here are some signs that will make you notice your lack of
Vitamin D deficiency can cause fatigue and tired. Vitamin D deficiency can lead to getting sick more often as the immunity system is kept stronger by vitamin D. There can also be respiratory tract infections. It can also lead to weak bones causing back and joint pains. It can also cause bone loss. It can lead to a bone density.
Depression is also one of the causes of vitamin deficiency D. That is why in western countries, winters are considered to be the season of depression as there is very less exposure to the sunlight. It can also lead to hair loss(hair vitamins benefits).
Vitamin D3 Deficiency
Vitamin D3 deficiency can lead to a delay in the weight loss process for people who are trying hard to lose some weight. It can lead to infertility that is the inability to reproduce. It can cause hormonal imbalance and also cause depression. Hence a good vitamin D3 dosage is necessary.
Vitamin D2 Deficiency
Vitamin D2 deficiency symptoms are no different from that of vitamin D and vitamin D3. This is because Vitamin D2 is just another variant of the same type of vitamin that is vitamin D. Symptoms like hair loss, poor skin, many diseases etc. are all symptoms of lack of vitamin D2.
Vitamin B12 Benefits
Vit B12 benefits is another type of vitamin deficiency which is extremely important for our bodies and is also known as cobalamin. Vitamin B12 aids in the conversion of carbohydrates into glucose in the body. This leads to increase in energy and decrease of lethargy.
Vitamin b12 can remove depression, stress and brain shrinkage as it activates the nervous system. It helps to maintain a healthy digestive system, hair, skin and nails. It helps in cell reproduction and constant renewal of skin.
Vitamin B12 Foods
All dairy products like milk, soymilk, tofu, butter are all excellent sources of vitamin B12. Non-vegetarians can take red meat, fishes and eggs. Oats and soybeans are also full of vitamin B12.
Vitamin B12 Deficiency
Lack of proper amount of Vitamin B12 deficiency Symptoms can lead to various problems. There are a few deficiency symptoms of this vitamin. The signs are numbness in the body, laziness, fatigue, mouth ulcers, memory reduction, irregular periods in girls, muscle weakness, lack of blood, lack of appetite, increased heartbeat rate and yellowness on the skin.
Vitamin deficiency B12 can lead to a reduction of haemoglobin which is also known as anaemia. It can also lead to heart diseases, brain damage, Alzheimers, cancer etc. It can also lead to premature ageing. It can lead to deactivation of the nervous system which can lead to depression.
Due to these various problems, there are also vitamin b12 supplements also known as vitamin B12 tablets. These can be consumed to eradicate the deficiency of vitamin B12. However, it is recommended to consult a doctor before you begin taking the vitamin tablets.
Vitamin B1 Benefits
Vitamin B1 is another vitamin which is also known as thiamine. Vitamin B1 helps to increase energy. It also helps in the building of myelin sheath which is a covering on the axon that speeds up the neural transmission. It is good for cardiac functions and eyes as it prevents cataract.
It is also an excellent anti-ageing agent as it prevents wrinkles and age spots on the skin. It improves the production of hydrochloric acid in the stomach which helps in digestion and makes the digestion process much faster.
As a vitamin B1 is also known for increasing appetite. It also plays a crucial role in the increase of red blood cells and improves memory power. It is also useful for alcoholics as it suppresses the effects of alcohol.
Vitamin B1 Foods
Foods which are rich in Vitamin B1 are lean pork, brewer’s yeast, eggs, milk, green peas, asparagus, sunflower seeds, kidney beans, green peas and whole grain.
Vitamin B1 Deficiency
Some symptoms of B1 deficiency are feeling restless, numbness in hands and legs, increases heart rate, restless legs, seasickness, car sickness, nightmares, air hunger that is taking in too much of air while inhaling too frequently.
Vitamin B2 Benefits
Vitamin B2 is also known as Riboflavin. It helps in keeping healthy blood cells. Vitamin B2 also boosts energy levels and increase metabolism. It prevents cancer as it prevents the formation of free radicals. It also promotes growth plays a crucial role in protecting the eyes hair and skin.
It helps to avoid the headache of a migraine. It also helps in red blood cell production. It promotes healthy reproduction growth. It prevents acne and skin ageing problems such as wrinkles. It also boosts the immune system.
Vitamin B2 Foods
The sources of vitamin B2 are turkey, sardines, almonds, tempeh, cow milk, eggs, spinach, kale, green peas.
Vitamin B2 Deficiency
A lack of vitamin B2 can cause anaemia, nerve damage, cancer which is the drastic unnatural growth of nerve cells, slow metabolism, swelling of mucous membranes, mood swings, severe skin and hair, anxiety which is an irrational fear of something and depression.
Vitamin B5 Benefits
Vitamin B5 is also known as pantothenic acid. Vitamin B5 plays a crucial role in breaking down the sugar and fats and convert them to energy. It synthesises carbohydrates, fats and proteins. It helps in lowering cholesterol level (Bad cholesterol). It helps to heal wounds faster and prevents arthritis.
Vitamin B5 helps in various other bodily functions as it controls diabetes, skin problems, allergies, asthma, hair loss, alcoholism, heart problems, eye infections, lung disorders, headache, hyperactivity, low blood pressure, muscle cramps, insomnia, irritability, convulsions also commonly called as fits.
Some foods that are rich in vitamin B5 are sun-dried tomatoes, wheat germ, paprika, mushrooms, yeast extract, whey protein, sunflower seeds, brain rice, chicken liver, baker yeast. The deficiency of vitamin B5 can cause various problems such as diabetes, heart problems, skin problems, hair loss, dandruff, allergies, asthma etc.
Vitamin B6 Benefits
Vitamin B6 is also known as pyridoxine. It is very beneficial for skin as it helps to prevent acne and dryness on the surface. It is also helpful for hair as it prevents hair loss and eradicates dandruff. It helps to maintain a balance in the hormones and hence keeps an individual emotionally stable.
Vitamin B6 helps to enhance the immune system and makes the body able to fight infections. Some foods that are rich in B6 are spinach, avocados, bananas, sirloin steak, raisins, prunes, pistachio nuts, and salmon, tuna and sunflower seeds. Deficiency of vitamin B6 can lead to problems such as emotional instability, skin disorders, excessive hair loss and dandruff.
Vitamin B Complex
All the vitamins such as vitamin B1, B2, B3, B5, B6, B7, B9 and B12 together constitute the B vitamin complex. They have almost similar benefits and vitamin deficiency issues. As we have discussed above, most of the B complex vitamins are found in foods like fishes, dairy products, nuts and almonds, spinach, green peas etc.
Vitamin B deficiency can cause cataracts, Alzheimer’s, skin cancer, other skin disorders, dizziness, diabetes, hair loss, heart problems, depression etc.
Vitamin K Benefits
Vitamin K is another type of vitamin. Vitamin K plays a crucial role in clotting blood. This is one of the reasons why vitamin K also aids in the healing of wounds. Vitamin K is also essential for protein metabolism. It strengthens the bones and prevents osteoporosis which is the brittleness of the bones.
It is said that an individual requires a total of 80mg of vitamin K per day. As vitamin K is such an essential nutrient, our body produces it inside us with a help a kind of bacteria. It is also extremely beneficial during pregnancy. Foods which are rich in vitamin K are herbs, dark leafy greens, Brussel sprouts, broccoli, curry leaves, chilli powder, paprika, cabbage, prunes and pickled cucumber.
Some of the deficiency symptoms are bleeding of nose and inability for a blood clot, bleeding, hardening of heart walls and arteries, health problems in newborn babies.
Vitamin E Benefits
Vitamin E can be called as a master vitamin due to its interests. Vitamin E helps to fight free radicals which automatically prevents cancer. It also helps to maintain a healthy skin. It is also known to protect blood cells. It is incredibly beneficial for eyes and muscles. It helps to cure body pains.
It also helps in the process of menopause which is the ending of the menstruation cycle of a woman which occurs around the age of 40. It enhances the healing process. Vitamin e oil benefits for skin which is available in the market. Foods which is rich in vitamin E are- olive oil, shrimp, broccoli, asparagus, beet greens, turnip greens, peanuts, avocados, almonds, chilli peppers, olives, spinach, Swiss chard, sunflower seeds.
Some of the common vitamin E deficiency symptoms are- Dry skin, muscle weakness, cramps, anaemia which is lack of red blood cells, infants have lower birth weight due to deficiency of vitamin E. It can also lead to vision problems and muscle coordination problems.
Vitamin A Benefits
Vitamin A is another type of vitamin deficiency which can be stored in the body. Vitamin A is hugely beneficial for eyesight. It increases the power of vision at night. It helps in the production of rhodopsin which is aided by vitamin A. Vitamin A also helps to prevent infection as it produces white blood cells.
White blood cells also boost our immunity system. Vitamin A helps in strengthening of bones and skull. It is essential during the pregnancy period. A deficiency of it can even lead to the birth of still baby. It also protects skin and prevents its dryness.
Vitamin A Foods
Vitamin A Deficiency
Vitamin A deficiency can cause severe various skin problems like acne, pimples, pigmentation. As we have seen it is one of the best vitamins for our eyes, hence a deficiency of it can cause various vision problems such as cataract, swelling of eyelids, night blindness. Deficiency of vitamin deficiency A can cause respiratory system infection that can lead to tuberculosis, pneumonia, and influenza.
Vitamin C Benefits
Vitamin C is a vitamin which is easily found in any citrus fruits. The body can not prepare it and hence it should be added to the diet.The minimum requirement of vitamin C is 60 mg per day. There are various benefits of vitamin C. Vitamin C is very useful in treating the common cold.
It can work as a natural cure vitamins for skin problems. Vitamin C is also helpful for lowering cholesterol. It improves blood circulation and reduces the risks of heart attacks and other heart problems. It can also prevent neurological disorders. It helps in removing arthritis symptoms. Vitamin C can also help to prevent cataract, and it protects eyes, skin, bone, cartilage, teeth and hair.
Vitamin C Foods
Vitamin C Deficiency
Vitamin C deficiency has various symptoms, and one of the most common symptoms is skin bruises. A lack of vitamin C leads to slow healing of wounds. It also leads to oral health problems such as bleeding and swollen gums, mouth ulcers, and loss of teeth. Splitting hair and nails too indicate lack of vitamin C in the body.
It can also need to slow hair growth and hair loss. It also causes rough and dry skin. It may also lead to frequent nosebleeds. Lack of vitamin C also causes pain in bones and joints and attract arthritis. It can also lead to fatigue and depression. Another symptom is that it leads to weight gain and makes it difficult for people to lose weight.
How would it be if you get all the benefits of a shot in a pill? Yes, that’s multivitamin. Everyone can use multivitamins irrespective of the age. Multivitamins are essential because you can get the benefits of all the vitamins in this. It gives the interests of all the vitamins mentioned above. Hence, it protects skin, hair, bones, and muscles.
It improves body metabolism and enhances immunity system. It is so far not known to show any side effects. It usually contains vitamins and minerals and is a micro nutrient.
Vitamin Water Benefits
Vitamin Water is readily available in the market. It is flavoured water, and hence you get the benefits of vitamins with taste. There are a lot of debates going on, on how healthy is vitamin water. It is indeed a refreshing drink, but it cannot substitute the natural food when it comes to the supply of vitamins.
So if you are planning not to take any vitamin deficiency through diet and only relying on this water, then it is going to be harmful. Hence, once in a while you can consume it. But always try to consume foods which gives a good deal of vitamins to your body. In fact, a supplement is better than these colourful water bottles.
Anything in excess can be harmful, so start consuming the vitamins as you know the benefits now, but be little careful and don’t consume too much of one particular type of vitamin deficiency.
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