In order to keep our bodies functioning properly and happily we need a good amount of all our essential vitamins and minerals. These vitamins and minerals are what keep our bodies in tip top condition and prevent us from getting diseases and other problems. On the labels of all the food we buy, we can find the nutrition information. These labels can be highly informative if we understand them. Here I put together a list of the main vitamins and minerals, what they do, and good sources to find them.

Vitamin A (Retinol)
Promotes better eyesight, especially in dim light. Great for eyes, teeth, skin, appetite and taste. Night blindness is an indicator of a deficiency in Vitamin A. Good sources or it are Liver, Dark leafy greens, carrots, spinach, cod liver oil, egg yolks, milk and dairy products, and some fruits (canteloupe, squash, mangos). It is recommended to get 800 Micrograms of Retinol per day.

Vitamin B1 (Thiamine)
Good for the heart, the nervous system, digestion, muscles, and nerve tissue. Signs of lack are tingling fingers and toes, hard to balance, hard to concentrate, and loss of appetite. Good sources are liver, yeast, nuts, legumes, red meats, pasta, oatmeal, and eggs. It is recommended to get 1.4 miligrams of Thiamine per day.

Vitamin B2 (Riboflavin)
B2 is good for the skin, lips, tongue, hair, nails, growth, eyesight, and metabolizing fat, proteins and carbs. Signs of lack are itchy nose mouth and throat, cracked lips, and itchy eyes. It is found in Milk, yeast, cheese, liver, broccoli, salmon, avocadoes and other leafy greens. This vitamin can be destroyed by light, which is why milk stored in cartons is much richer in B2 than milk stored in bottles or jugs.

Vitamin B6 (Pyridoxine)
This vitamin helps with our metabolism and helping the body put to use the proteins and carbohydrates we give it. It also helps with preventing skin and nerve problems. Skin inflammation is a possible sign of deficiency. It can be found in foods such as Fish, whole grains, raisins, bananas, soybeans, avocados , spinach, potatoes, green peppers, and more.

More vitamins on next post…

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