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Vitamins you needVitamins and minerals are vital for growth and development and the functioning of your body's cells.Vitamin A Vitamin A is important for eye health as it protects the cornea. It's also vital for bones, growth and reproduction, as well as helping you resist infection. On top of all that it keeps your skin and hair healthy. Vitamin A deficiency can cause all kinds of symptoms including sore eyes, dry hair and skin and weak bones and teeth. Where do you get Vitamin A? Liver and fish liver oils, egg yolk and dairy products are good sources. Beta-carotene, which protects the body against disease and premature ageing, is converted to Vitamin A by the body. It's found in spinach, carrots and apricots. 
Vitamin C (ascorbic acid)Vitamin C (ascorbic acid) can help fight the common cold. It also helps the body resist infection and improves absorption of iron. Vitamin C keeps your teeth and gums healthy and boosts your bones and muscles. You can easily get enough Vitamin C but various things increase the need for it. These include smoking, serious injury or burns, and oral contraceptives. Vitamin C deficiency, like iron deficiency, can lead to anaemia. Another symptom is bleeding or tender gums. Where do you get Vitamin C? Eat plenty of fresh fruit and vegetables and you can't go wrong. Vitamin D Vitamin D helps your body absorb calcium and other minerals for strong teeth and a healthy nervous system. If you're short of Vitamin D it can lead to softening of the bones and teeth, nervousness and insomnia. Severe Vitamin D deficiency sometimes causes rickets. Where do you get Vitamin D? It's sometimes known as the 'sunshine vitamin' as we make our own Vitamin D when the skin is exposed to sunlight. In terms of food, you find it in milk, cheese and fatty fish like herring and mackerel. Folic acid Folic acid is essential for all kinds of enzyme activities. Pregnant teenage girls must make sure they have enough folic acid, as it appears to protect against some birth defects. Drinking a lot of alcohol or taking oral contraceptives can increase your need for folic acid. Other drugs such as aspirins can also hamper its absorption. Folic acid deficiency can cause anaemia, slowed growth, digestive disorders, memory loss and premature grey hair. Where do you get folic acid? Dark green vegetables are a rich source, so are legumes, mushrooms and wholewheat foods. back to the top back to the features directory |