What Vitamins Should You Take?

Food is the fuel that keeps our bodies running properly. What we eat supplies us with the nutrients we need to maintain good health. Learn how vitamins affect your health and what foods supply the ones you need.

Also read about vitamin-deficiency diseases at Medic-Planet.com.

Vitamin A

Vitamin A is necessary for normal eyesight, body tissues, growth and bone formation, and resistance to infection.

Sources: Liver, fish liver oils, whole or fortified milk, eggs, carrots and dark-green leafy vegetables, like kale.

Signs of Deficiency: Poor night vision or night blindness, loss of appetite, increased susceptibility to infection, and changes in the skin and teeth.

Vitamin B-1

Vitamin B-1 (thiamin) is vital for the normal functioning of all body cells, especially nerves. It also helps the body break down carbohydrates, protein, and fat for energy.

Sources: Oysters, green peas, brewer's yeast, organ meats, lean cuts of pork, dried beans and peas, collard greens, oranges, wheat germ, breads and cereals whole grain, peanuts and peanut butter.

Signs of Deficiency: Fatigue, loss of appetite, weight loss, gastrointestinal upsets, nausea and weakness. Signs of a severe deficiency include mental confusion, muscular weakness, paralysis of the extremities, heart problems and loss of reflexes.

Vitamin B-2

Vitamin B-2 (Riboflavin) is necessary for the normal release of energy from carbohydrate, protein and fat in food. It's also important for normal growth and development, the production and regulation of certain hormones, and the formation of red blood cells.

Sources: Dairy products, meat, poultry, fish, enriched and fortified grains, cereals and bakery products, and green vegetables such as broccoli, turnip greens, asparagus and spinach.

Signs of Deficiency: Soreness of the mouth, lips and tongue, burning and itching of the eyes, loss of vision, sensitivity to light. As the deficiency progresses, the inside of the mouth, and the eyes and skin become inflamed, and depression and/or hysteria develop.

Vitamin B-3

Vitamin B-3 (Niacin) is essential for the release of energy from carbohydrates. It aids in the breakdown of protein and fats, in the synthesis of fats and certain hormones, and in the formation of red blood cells.

Sources: Meat, poultry, fish, enriched cereals and grains, and nuts. Although milk and eggs contain very little niacin, they provide tryptophan, which is converted into niacin by the body.

Signs of Deficiency: Weakness, loss of appetite, indigestion, skin inflammation, and lethargy. A severe deficiency results in the disease pellagra, which causes scaly skin, swollen tongue, tremors and damage to the central nervous system.

Vitamin B-6

Vitamin B-6 helps the body build and break down carbohydrates, fats, and proteins. It plays a key role in the processing of amino acids, the building blocks of protein, and the nutrient aids in the formation and maintenance of the nervous system.

Sources: Chicken, fish, kidney, liver, pork, eggs, unmilled rice, soy beans, oats, whole-wheat products, peanuts and walnuts.

Signs of Deficiency: Depression, vomiting, increased susceptibility to disease and infection, skin and nerve inflammation, anemia, nausea and lethargy.

Vitamin B-12

Vitamin B-12 is necessary for normal processing of carbohydrate, protein and fat, for the normal production of certain amino acids and fats, and to maintain the nervous system.

Sources: Meat, poultry, fish, milk, dairy products and eggs.

Signs of Deficiency: Anemia and neurological problems.

Vitamin C

Vitamin C is necessary for the formation of collagen, a protein that gives structure to bones, cartilage, muscles and blood vessels, and contributes to the proper maintenance of capillaries, bones and teeth. Vitamin C promotes the healing of wounds, bone fractures, bruises, hemorrhages and bleeding gums.

Sources: Green and red peppers, collard greens, broccoli, spinach, tomatoes, potatoes, strawberries, oranges and other citrus fruits.

Signs of Deficiency: An increased tendency to get black-and-blue marks, bleeding gums, nose bleeds and wounds that heal slower than normal. Other signs include damage to blood vessels, swollen, tender joints and aching bones, general weakness, loss of appetite and dry, scaly skin. The disease known as scurvy results from a severe vitamin C deficiency. Scurvy is characterized by anemia, tooth loss and bleeding under the skin.

Vitamin D

Vitamin D is essential in the formation and maintenance of bones and teeth by regulating the absorption and use of calcium and phosphorus. It also aids in the maintenance of a healthy nerve and muscle system.

Sources: Sunlight, fortified milk and margarine, eggs and butter.

Signs of Deficiency: A prolonged lack of this nutrient results in changes in the bones of children and adults.

Vitamin E

Vitamin E protects fats and vitamin A in the body from destruction by destructive oxygen fragments. As an antioxidant, Vitamin E stabilizes cell membranes and protects tissues that are found throughout the body.

Sources: Vegetable oils, margarine, vegetable shortening, nuts, wheat germ and green leafy vegetables.

Signs of Deficiency: Anemia in infants and nerve damage in adults.

Vitamin K

The main function of Vitamin K is to regulate blood clotting.

Sources: Sunlight, fortified milk and margarine, eggs and butter.

Signs of Deficiency: Vitamin K deficiency is very rare. But certain conditions or medications that affect vitamin K absorption may lead to abnormal blood clotting.

Based of these findings, experts recommend eating a balanced diet that includes at least five to six servings of fruits and vegetables high in antioxidants each and every day. Antioxidant nutrients can be obtained by taking supplements too, but doctors agree that vitamin pills are no substitute for a healthy diet. They also agree that it is too early to recommend vitamins or food fortification as a cancer prevention strategy.