July 15, 2013

Know your Vitamins

There have been many a time when I wish I had a vitamin cheatsheet with me. What are vitamins, what are they and where do I get them? 
Vitamin A(Retinol): supports vision, skin, bone and tooth grow along with reproduction. Some examples are: mangoes, carrots, squashes, pumpkins and broccoli. 
Vitamin B1(Thiamin): boosts metabolism, energy levels and helps nerve function. Watermelon, tomatoes, spinach, milk and pork chops contain an abundance of B1. 
Vitamin B2(Riboflavin): also boosts energy levels and helps with skin health. Some foods like broccoli, spinach. mushrooms, eggs, milk and porkchops contain vitamin B2. 
Vitamin B3: boosts metabolism, and promotes skin, digestive and nerve health. Vegetables like spinach, tomatoes and potatoes along with meats like beef, chicken and shrimp contain the vitamin.
Vitamin B6: helps in red blood cell production along with amino acid and fatty acid metabolism. Bannanas, Watermelon, tomatoes, broccoli, potatoes along with chicken and white rice contain vitamin B6. 
Vitamin B12: is used in making new cells, breaking down fatty acids and amino acids. Examples include all kinds of meat, fish, eggs and milk. 
Vitamin C(asorbic acid): is used in new cell synthesis, breaking down fatty acids and amino acids. Fruits like mangoes, oranges, lemons, grapefruits and vegetables like spinach, broccoli, tomatoes and green beans contain vitamin C. 
Vitamin D: promotes bone health and is contained in foods like milk, eggs, oranges and fish. It can also be self synthesized by being in direct sunlight. 
Vitamin E: is an antioxidant that regulates oxidation and supports cell membrane stabilization. Avocados, cod, shrimp, tofu and sunflower seed contains high amounts of Vitamin E. 
Vitamin K: synthesis of blood clotting proteins and regulates blood calcium. Vegetables like broccoli, spinach and brussel sprouts contain vitamin K.

If you are curious how these same vitamins can help your skin be healthier click here

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