VITAMINS

Most of us eat a balanced diet - and from this we get all the vitamins we need to keep our bodies working efficiently. Unhappily, vitamin deficiencies are rife in countries where the diet is poor and unbalanced.

Vitamins are essential for the body to function efficiently, although they may only be required in very small amounts. Most cannot be made by the body, and instead have to be found in the diet. The vitamins - including A, the B complex, C, D, E and K - are involved in the continual processes of repair and maintenance of the body's tissues. The lack of one or more vitamins can cause deficiency diseases.

In some cases people suffer from a vitamin deficiency due to a physical disease which might interfere with the way that the vitamin is absorbed from the intestines, or a mental illness which leads to an abnormal diet. The elderly, the infirm and alcoholics may also be at risk because of malnutrition resulting from a poor diet.

Only very small amounts of vitamins are needed for health, and there is little convincing evidence that taking extra amounts is of any benefit at all. Some vitamins, especially vitamin D and perhaps vitamin A, can cause illness when taken in excessive amounts; this is called hypervitaminosis. A possible exception to this is vitamin C, and indeed some very respected scientists believe that large doses of this vitamin are beneficial to health and helpful at warding off infections. The evidence is not convincing and this idea is certainly not proven.

VITAMIN C

Vitamin C is a water-soluble vitamin needed for the growth and repair of tissues in all parts of the body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth. VitaminC boosting the immune system function. Vitamin C sources are cauliflower, lime, Oranges,Potatoes, liver

VITAMIN D

Vitamin D is a fat-soluble vitamin which acts like a hormone, regulating the formation of bone and the absorption of calcium and phosphorus from the intestine. It helps to control the movement of calcium between bone and blood, and vice versa. In infancy and childhood, deficiency of vitamin D causes the deformed bones characteristic of rickets, while in adults a lack of the vitamin causes a softening of the bones known as osteomalacia. Vitamin D sources are cod liver oil, fatty fish, Eggs, liver

Vitamin E

Vitamin E is a fat-soluble vitamin that exists in eight different forms. Each form has its own biological activity, which is the measure of potency or functional use in the body. Antioxidants such as vitamin E act to protect your cells against the effects of free radicals, which are potentially damaging by-products of energy metabolism. Free radicals can damage cells and may contribute to the development of cardiovascular disease and cancer. Almonds are rich source of Vitamin E and protein, other vitamin E rich diets are Vegetable oils, nuts, green leafy vegetables.