Vitamins are needed daily for keeping good health
we have helpful informations and links that can help you below.
Get vitamin B
#1 Eat whole grain breads and cereals to increase vitamin B1. The B1 vitamin, commonly referred to as thiamin, helps your body break down carbohydrates. Wheat germ, brewer’s yeast and oysters also contain high levels of vitamin B1.
#2 Consume milk, fortified cereals, whole grains, kidney beans, potatoes and fish for higher B2 levels. Vitamin B2, or riboflavin, works with your metabolism to convert food into energy. It also aids in the production of red blood cells. Mushrooms, broccoli, Brussels sprouts, asparagus and green leafy vegetables are rich in riboflavin.
#3 Add foods high in vitamin B3, or niacin, to your diet. Fish, chicken, liver, potatoes, peanuts, beans, fortified cereals and whole grains are high in niacin. Vitamin B3 aids digestion, metabolizes food and produces the good kinds of cholesterol that your body needs.
#4 Plan a well balanced diet to consume vitamin B5, or panothenic acid. Vitamin B5 is found in most foods. It is responsible for breaking down proteins, carbohydrates and fats. To increase panothenic acid in your diet, eat more eggs, chicken, potatoes, peas, avocados, oranges, mushrooms, tomatoes and oats.
#5 Feast on soy products, brown rice, whole grains, oatmeal, strawberries, bananas and broccoli to get more vitamin B6 in your diet. Vitamin B6, or pyridoxine, is essential for nervous system functions. It also helps to metabolize sugar and proteins. For additional sources of B6, try leafy green vegetables, asparagus, watermelon, organ meats, fish, chicken, watermelon and wheat germ.
#6 Increase vitamin B7 with foods like liver, fish, egg yolks and milk. Vitamin B7, or biotin, helps your body synthesize glycogen, amino acids and fats. It also is linked to tissue maintenance and skin care. Oats, nuts, soybeans, potatoes, spinach, broccoli and cauliflower are high in biotin.
The basics of vitamin A nutrition
People of different ages and genders need different amounts of Vitamin A.]]Learn a little about the background of how vitamin A is sourced. Vitamin A is found in two forms, namely retinol (foods of animal origin) and beta carotene (foods of plant origin). The beta carotene version is thought to be slightly more nutritious than the retinol form, as it has the antioxidant properties and can help lower harmful cholesterol levels,Stephanie Pedersen, ”Vitamin C”, p. 56, (2000), ISBN 1-86466-263-8 although the bioavailability has been questioned in more recent studies.http://en.wikipedia.org/wiki/Vitamin_A
An important distinction is that beta carotene is only converted into vitamin A in your body when you need it, meaning that it cannot be a source of vitamin A toxicity (although eating lots of orange plant foods can tint your skin slightly orange).Joy Bauer, ”Total Nutrition”, (2003), ISBN 0-02-864424-7 On the other hand, natural retinol sources and synthetic forms of vitamin A can become toxic if too much is consumed.
Note the daily limits of natural retinol ester forms or vitamin A (and synthetic forms of vitamin A). How much vitamin A you need or should not exceed is measured in units called IU, or International Units or in micrograms (which are abbreviated as “μg” (mcg))––1 IU is the biological equivalent of 0.3 μg retinol, or of 0.6 μg beta-carotene.http://en.wikipedia.org/wiki/Vitamin_A For children, consuming more than 10,000 IU daily for a few months can be toxic to the body. For adults, over 25,000 IU’s for the same amount of time can be harmful as well how-much-vitamin-a-is-too-much Depending on your age and gender, you’ll need different amounts of Vitamin A, as follows:Dietary Reference Intakes: Vitamins, http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashx as shown in http://en.wikipedia.org/wiki/Vitamin_A
Getting sufficient vitamin A in your diet
Start young. If you’re pregnant or planning to breastfeed, get all the support needed to help you continue breastfeeding effectively during the early months of your child’s life. Breast milk is a natural source of vitamin A and a very important means for ensuring a baby’s vitamin A levels are sufficient.
#*See warnings below––pregnant women should not take synthetic vitamin A supplements, as this can lead to fetal damage.
# [[Image:Kale salad 1.jpg|right|224px|thumb|Kale has a very large amount of IU, over 10,000!]]Eat a variety of vegetables. Vegetables are an important source of vitamin A, and the fresher the better. Food-sources-of-vitamin-A.php Most orange-yellow-red vegetables contain vitamin A, such as squash, red peppers and pumpkin. As well, dark green veggies and lettuce are sources of vitamin A. Here are just a few good reasons to include more veggies in your diet as vitamin A boosting sources:
Dark, Buy Salad Greens|leafy greens – kale, collard greens, dandelion greens, mustard greens, spinach, and turnip greens are all rich in vitamin A, as well as calcium.Selene Yeager, ”The Doctors Book of Food Remedies”, p. 350, (2007), ISBN 978-1-59486-753-8 Kale, with the most vitamin A, provides 15,376 IU in 100 grams and 10,302 per cup. Celery and peas also contain vitamin A.
Select and Store Carrots A great source of vitamin A, especially when raw. 16,706 IU is in 100 grams of carrots, and 2,069 IU of vitamin A for a single baby carrot. If you eat grated carrot with some chopped tomatoes and sprinkled with safflower oil, you’ll get a full benefit of vitamin A because having a little fat present increases the bioavailability of the vitamin.
Roast Sweet Potatoes|Sweet potatoes]] – because of their orange color, They have 19,218 IU of vitamin A in 100 grams, and 21,909 IU in a medium sweet potato.
Toast Nori – an ounce of nori will provide you with 1,500 IU of vitamin A, around 3- percent of the daily value.Selene Yeager, ”The Doctors Book of Food Remedies”, p. 615, (2007), ISBN 978-1-59486-753-8 Nori is also known as laver; it’s a sea vegetable sold in dried sheets and often used wrapped around sushi, in Asian soups or to bring out the flavor of pasta and salads.
Orange fruit like mangoes, cantaloupe, and grapefruit are rich in Vitamin A.]]Eat orange, red and yellow hued fruit. Orange, red and yellow colored fruits are rich in vitamin A, like [[Cut a Mango|mangoes]], grapefruit, cantaloupe, peaches, [[Select and Store Apricots|apricots]], and papayas. These orange fruits range from 1,000 to 2,000 IU in vitamin A quantities, for example, tangerines contain 1,037 IU or around 20 percent of daily needs.Selene Yeager, ”The Doctors Book of Food Remedies”, p. 567, (2007), ISBN 978-1-59486-753-8 Eat one piece of such fruit a day to get some vitamin A. You can have a fruit salad with all your favorite fruits from this list, eat one whole, or snack on melon balls. Orange, fruits are not only a great source of Vitamin A, but they’re also a delicious snack!
# Add animal food sources to your diet. Foods of animal origin provide the “retinol” form of vitamin A. This is the form that can be overdosed on, so sourcing vitamin A from such foods needs to be done with care. For example, turkey liver, with the most vitamin A, has a whopping 75,333 IU in 100 grams! Since an adult should never consume more than 25,000 IU of vitamin A daily, such rich food sources of vitamin A need to be reduced to fit with daily requirements. Plenty of other animal liver has vitamin A, too and one single tablespoon of provides 429 IU of vitamin A.
Other animal food sources of vitamin A include fish, eggs, milk, butter, cheese and margarine (the latter not always animal sourced but often vitamin fortified).
Take Vitamin A supplements but only if it has been medically established that you need to. Remembering that the body always absorbs vitamins most effectively through food sources, sometimes there may be a need to have vitamin A fortified food or vitamin A supplements to improve a ”diagnosed” vitamin A deficiency. Don’t self diagnose and don’t take vitamin A supplements without medical advice, as the risk of over-dosing can create more complications. Consult your doctor first and follow his or her recommendation for the dosage of supplemental vitamin A and even the source (brand) that you would be best using.
Symptoms of vitamin A deficiency (rare) can include: dryness of conjunctiva and cornea, frequent colds, insomnia, night blindness, reproductive difficulties and respiratory infections.Stephanie Pedersen, ”Vitamin C”, p. 56, (2000), ISBN 1-86466-263-8
Symptoms of vitamin A overdosing (hypervitaminosis A) can include: abdominal pain, dry skin, itching, enlarged liver or spleen, amenorrhea, hair loss, headaches, joint pain, nausea, vision problems and vomiting.
How to Adding Vitamins to water
#1 Decide what type of vitamin supplements you want to add to your water, either crushable tablets or a prepared powder. Deciding on the type of vitamin to take is an important step in knowing how to add vitamins to water.
[[Image:Decide what type of vitamin.
#2 There are many types of vitamin supplements on the market that can be added to water for a drinkable vitamin boost. Depending on the type of supplement you need for your health, decide whether you want to use a multi-vitamin or a combination of other single vitamins like vitamin C or B complex for your homemade vitamin water.
#3 Get or a motorized pill crushing machine to crush your vitamins. These pill crushers can generally be purchased for low cost of under $20.
#4 Get a bottle of water, take off the cap, and pour out a little water to leave room at the top of the bottle (about 1/2 inch or 1.3 centimeters) for the vitamins to be added.
#5 Crush up the vitamins thoroughly until they are a fine powder. If using prepared vitamin powders, simply open the packet.Crush up the vitamins
#6 Pour the vitamins into the water and shake well.Pour the vitamins into the water.
#7 Drink the vitamin water.
Prevent Blood Clots With Vitamin E
Take Vitamin E Supplements
#1 Buy vitamin E supplements at the drug store or a reputable online supplement store. Once your supplements arrive in the mail, check to make sure the security label is intact. Read the directions and the recommended daily dose on the bottle.
#2 Keep track of how much vitamin E you eat every day. Take a supplement every day when you do not want to eat a diet rich in vitamin E. When you plan to eat 1 or 2 items with vitamin E, take only as much vitamin E to make your recommended daily dose.
#3 Use vitamin E supplements to provide your body with this vitamin. When you plan to eat other foods without vitamin E in them that day, take a supplement. When you plan to eat foods rich in vitamin E, do not take any supplements containing this vitamin that day.