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Health benefits of vitamins, deficiencies and health needs

What vitamins do I need?                      Vitamin deficiencies
Click on a VITAMIN below
Vitamin A (Retinoid) Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic acid) Vitamin B6 (Pyridoxine) Vitamin B7 (Biotin) Vitamin B9 (Folic acid)
Vitamin B12 (Cyanocobalamin) Vitamin C (Ascorbic acid) Vitamin D2-D4 Vitamin E (Tocotrienol)
Vitamin K (Naphthoquione)
Why does you body need vitamins?
During growth, a child needs vitamins that are in what he eats. Nutrients and the vitamins in them are the only building blocks he has. The benefits of vitamins amongst other is to be a fundamental building block. Vitamins are nutrients that allow chemical reactions that lead to the creation of bone, tissue and muscle. In adults vitamins maintain good health. Vitamins ensure the functioning of the nervous system, vitamins also allow the body to use calories as energy, process proteins carbs and fats.
What vitamins does my body need?
The human organism requires the benefits of 13 vitamins. These vitamins are listed below. They are generally classified according to 2 criteria. The first according to toxicity and the second whether they are soluble in water or in fat. Water soluble vitamins do not stay in the body for very long, thus it is required to bring daily vitamins in the daily diet.
Vitamin A            Retinoids -  soluble in Fat
Vitamin B1          Thiamine  -  soluble in Water
Vitamin B2          Riboflavin  -  soluble in Water
Vitamin B3          Niacin  -  soluble in Water
Vitamin B5          Pantothenic acid  -  soluble in Water
Vitamin B6          Pyridoxine  -  soluble in Water
Vitamin B7          Biotin  -  soluble in Water 
Vitamin B9          Folic acid  -  soluble in Water
Vitamin B12        Cyanocobalamin  -  soluble in Water
Vitamin C            Ascorbic acid  - soluble in Water
Vitamin D2–D4  lumisterol   -  soluble in Fat
Vitamin E            Tocopherol -  soluble in Fat
Vitamin K             Naphthoquinone
What are the risks of vitamin deficiency
The human body can store its vitamins anywhere between 2 weeks and 1 year depending on the the specifics of that vitamin. The water soluble vitamins have the short end of the stick as they tend to need more regular replenishing. When the respective levels of vitamins drop critically, then deficiencies start to appear. Some deficiencies can be sever and lead to pain, shut down of certain bodily functions and in some underdeveloped countries, death. The benefits of vitamins, when plentiful on the other hand, can boost energy levels, protect the immune system and even slow down the aging process.
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Vitamin A : Retinoids

What are the benefits of vitamin A? Above all the benefits of vitamins A is the proper development of your eyes especially night vision, so is it surprising that rabbit love carrots? vitamin A is essential for good bone development and tooth growth working in combination with calcium as its building blocks. Vitamin A is also an antioxidant protecting the body of certain forms of cancer. Vitamin A is a fat  soluble vitamin thus is stored in fatty tissue. Mostly stocked in the liver, whenever areas of the body need it the liver releases vitamin A through the blood stream for delivery.
What deficiencies does vitamin A have? Vitamin A
 deficiency is rare in developed countries, in underdeveloped countries vitamin A deficiency can lead to bight blindness and a weaken immune system .If coupled with an iron deficiency vitamin intake can be lowered, as well, alcohol depletes vitamin A.
What foods contain vitamin A?
There are two types of vitamin A, each slightly different, the first comes from animal products and are immediately available to the body. The other  are obtained from yellow orange and dark green pigment fruits and vegetables (see 5 a day food colours). These are called carotenoids. The average required daily vitamins dose for a adult male is 900 micrograms a day or 3000 IU an overdose of vitamin A starts at 3000 micrograms or 10000 IU.

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Vitamin B1 : Thiamine

What are the benefits of vitamin B1? Thiamine  is a water soluble vitamins that requires daily vitamins intake as the body cannot really store for long, but daily intake can be stored for a short while in muscle tissue. The key role of Vitamin B1 is to allow the body to convert carbohydrates and fat into energy. This explains why the little vitamin B1 that is stored is found in muscles.
What deficiencies does vitamin B1 have?
A deficiency in vitamin B1 can have neurological effects by hindering cell regeneration. A diet high and rich in shellfish or raw freshwater fish as well as tea coffee and betel nuts are all foods that slow and hinder the intake of vitamin B1. Symptoms include weight loss, emotional disturbances, pain in the  limbs, periods of irregular heartbeat, heart failure and psychosis.
What foods contain vitamin B1? 
Foods that contain thiamine are green pigment vegetables  (see 5 a day food colours) but also in green peas, spinach, liver, pork and beef, navy beans, nuts and soybeans.

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Vitamin B2 : Riboflavin

What are the benefits of vitamin B2?  Daily vitamin B2 is also known as vitamin G and is soluble in Water. Similar to vitamin B1, B2 plays a role in the metabolisation of carbs fats and proteins, it also regulate thyroid activity and protects the cataract as it helps eyes with itching, bloodshot or irritated eyes. Vitamin B2 is essential in the production of red blood cells and antibodies as well as a building block for healthy hair growth skin and nails.
What deficiencies does vitamin B2 have? Riboflavin deficiencies
are generally found around the mouth and in the eyes. Not to be confused with general dehydration, vitamin B2 deficiency  appears as mouth ulcers cracks on the lips and in the corner of the mouth or even soar throat. The skin can also be excessively dry.
What foods contain vitamin B2?
Foods that contain riboflavin are the general dairy products, such as milk cheese and yogurt, eggs and fresh fish are also good foods that contain riboflavin as well as asparagus.

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Vitamin B3 : Niacin

What are the benefits of vitamin B3? Niacin is another water soluble daily vitamin that requires  intakes from 2mg to 18mg per day from children to full adult males. Niacin  is the core of your metabolic rate as it plays a key role in the DNA regeneration and energy levels in the your body cells. Vitamin B3 is extremely good for your body and consistent natural food intake of Niacin promotes the reduction of bad cholesterol and the overall feeling of high energy.
What deficiencies does vitamin B3 have?
A mild deficiency of vitamin B3 will slow metabolism and give the overall feeling of weakness, whereas a higher deficiency can actually lead to pellagra disease when accompanied with protein deficiency.
What foods contain vitamin B3?
Foods that contain Niacin are oily fish such as salmon and tuna, milk and other dairy products and eggs. Green leafy products, (see 5 a day food colours), sweet potatoes, carrots and avocados, whole grain products, nuts and mushrooms.

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Vitamin B5 : Pantothenic acid
What are the benefits of vitamin B5? Pantothenic acid is a water soluble compound required to sustain life through the creation of coenzymes that synthesis and oxidize fatty acids ensure the functioning of the citric acid cycle. In essence it allows you to live, digest and synthesize carbs proteins and fats.
What deficiencies does vitamin B5 have?
You normally need between 5 and 10 mg as a daily vitamin day, but the vitamin B5 deficiency is very rare and is generally only seen in starving people where the effects are still minor and are revealed as nausea general fatigue and abdominal pain.
What foods contain vitamin B5?
Foods that contain vitamin B5 are extremely common in most foods but a higher concentration is found in eggs and in wholegrain foods.
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Vitamin B6 : Pyridoxines, pyridoxamine and pyridoxal

What are the benefits of vitamin B6? Vitamin B6 is water soluble thus requires a regular intake. The key role of vitamin B6 is the creation of enzymes used for protein metabolism for red blood cells to carry more oxygen and to replace red blood cells, it serves in the development of the nervous system, keeps the immune system strong and regulates levels of blood sugar by synthesising  stored carbohydrates to glucose as your body requires it.
What deficiencies does vitamin B6 have? Vitamin B6 deficiency
takes a long time to happen and even longer to show symptoms. When they do show they are manifested as skin inflammation, sore tongue, depressive moods or in extreme cases anaemia.
What foods contain vitamin B6?
Foods that contain are numerous, but your morning cereal is perhaps one of the highest sources of vitamin B6 giving you close to the 100% required 2mg needed on a daily basis. Other foods containing vitamin b6 are potatoes, beans, chicken, oatmeal, lean pork, roast beef, trout, sunflower, spinach and avocados, salmon, tuna wheat bran and all forms of soybeans.

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Vitamin B7 : Biotin

What are the benefits of vitamin B7? Biotin or vitamin H is  soluble in Water and requires a daily intake. One of the best known uses of Biotin  are recommended for hair growth and hard nails. Biotin supplements are often given as natures remedy to hair loss but scientific proof is a bit lacking in this field. But the real and important factors of Biotin is its role in chemical conversion that allows the release of energy from foods and the  transfer of carbon dioxide, cell growth and finally the fabrication of fatty acids, as if all this wasn't enough.
What deficiencies does vitamin B7 have?
Because so many foods in modern diets contain Biotin, deficiencies are fairly rare. but in the case that you do have this deficiency the effects can be very serious and in totally extreme cases lead to death. Some of the symptoms of vitamin B7 deficiency are  the appearance of severe rashes, fungal infections, brittle hair or even hair loss, depressive mood, muscle pain and mood swings.
What foods contain vitamin B7?
Foods that contain biotin are your general dairy products eggs and most forms of nuts such as hazelnuts almonds and peanuts, etc.

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Vitamin B9 : Folic Acid

What are the benefits of vitamin B9? Folic acid is a water soluble that i fairly specialised and important in healthy body development and growth stages. Folic acid is essential to cell division so during the phases of child hood and during pregnancy folic acid is needed for cell division as well as ensuring proper development of red blood cells. Before during and after pregnancy, folic acid has an important role of protection against malformations. It is recommend to pregnant women, even before pregnancy to enrich their diets of folic acid. See your doctor for more precise requirements and dosage.  Daily vitamin, Folic acid, requirements are from 400 to 500 micrograms
What deficiencies does vitamin B9 have? Folic acid plays an important role in DNA repair
a deficiency studies show can have an increase risk of colon cancer, breast cancer and pancreatic cancer, especially in women. As well other studies should that low levels of folate can increase the chances of depression as well as the risks of certain heart disease.
What foods contain vitamin B9?
Foods that contain  are your whole grain foods, breads pasta and  flour. Your green vegetables such as broccoli, asparagus and peas, as well as nuts bananas and oranges. (see 5 a day food colours)

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Vitamin B12 : Cyanocobalamin

What are the benefits of vitamin B12? This water soluble vitamin is essential in the participation of two specific types of enzyme-catalyzed reactions.
What deficiencies does vitamin B12 have? B12
is readily consumed in our modern diets, in general we consume 2 to 3 times the minimal daily recommendation. None the less deficiencies happen in elderly people du to very specific dietary habits. If a deficiency should appear the impact would be on lowering the white cell count effect the absorption of vitamins, manifest itself as anaemia or macrocytosis and in certain stronger case lead to nerve damage of which the symptom would be numbness and tingling in the extremities.
What foods contain vitamin B12?
Foods that contain are again common, but your meats is a big source as well as your diary products and eggs, for vegetarians or vegans, fortified breakfast cereal is your best source.

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Vitamin C : Ascorbic Acid

What are the benefits of vitamin C? Vitamin C is soluble in Water and requires a steady intake on a daily basis of between 40 and 90mg. The effects and requirements of vitamin C are endless as it plays so many roles in the body some of the main ones are the creation of collagen required for strong tissue notably in the skin teeth and bones. Vitamin C is required for the creation of adrenaline, dopamine in the nervous system. Many organs in the body need high levels of vitamin C to function these are but not limited to the lungs, the brain, liver, thyroid, testicles and kidneys.
What deficiencies does vitamin C have?
As much as vitamin C is known for the endless effects that it has, scurvy is the most well known effects of its deficiency whose symptoms are, loss of teeth, poor healing with week blood vessels, weak immune system. Vitamin C is used to reinforce the immune system thus is given to treat colds as it boost the immune system as well vitamin C protects against many viral diseases and poisons and is used in the treatment against lead poisoning. It is also suggested that vitamin C protects against certain forms of cancer and prevents cataracts.
What foods contain vitamin C?
Foods that contain the most vitamin C are not really the ones you think. Rose hip contains 40X times more vitamin c then oranges! Here is a list of foods that contain greater doses of vitamin C than oranges: Blackcurrant 4X, red peppers 4X the amount of vitamin c than oranges, 2.3X for parsley, 1.8X for broccoli, 1.9X for Kiwi redcurrant and brussel sprouts . Other foods with the same content of vitamin c as oranges include: papaya, strawberries, lemons and melons.  

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Vitamin D:

What are the benefits of vitamin D? Vitamin D is a fat soluble vitamin, well sort of. Vitamin D is produced by the body in conjunction with ultraviolet radiation = the SUN. This why it is important to have regular sun exposure, but not sudden or too intense. It is important to compensate with vitamin D in the diet as you might not get enough sun. The role of vitamin D is to fortify the skeleton by regulating the amounts of calcium and phosphates that are carried in the blood. Daily vitamin requirements are 5mg a day in a normal adult, but this daily vitamin intake triples in senior people over the age of 60.
What deficiencies does vitamin D have?
Vitamin D deficiencies are at the core of many bones diseases such as osteoporosis and rickets or osteomalacia, a condition of bone thinning.
What foods contain vitamin D2-D4? Foods that contain naturally vitamin D
without being fortified are not common. Shiitake mushrooms, code liver oil and fatty oil fish such as mackerel sardines, salmon tuna and eel contain vitamin D, eggs have small amounts as well.

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Vitamin E :

What are the benefits of vitamin E? This vitamin is fat soluble and plays a significant role as an antioxidant fighting against the effects of free radicals in the body. Vitamin E protects against LDL or bad cholesterol and helps prevent coronary heart disease and heart attacks. As well vitamin E helps protect against certain cancers such as breast and prostate cancers, as well as and enhance the immune function. Certain studies believe that antioxidants such as vitamin E and C help the prevention of cataract, Parkinson's disease and Alzheimer's disease.
What deficiencies does vitamin E have?
It is generally associated to the inability to absorb fatty foods and substances that vitamin E deficiency occurs. A full male daily vitamin requirements is 15mg per day.
What foods contain vitamin E?
Foods that contain vitamin E are generally vegetable oils whole grains green leafy vegetables fish and grains. (see 5 a day food colours)

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Vitamin K : Naphthoquinone

What are the benefits of vitamin K? Is essentially needed for blood coagulation, most important to stop bleeding in the case of cuts, bruises and accident. It is also used to bind calcium which allows bone to metabolize as well as vascular strength.
What deficiencies does vitamin K have?
Deficiency is very rare since this vitamin is produced in the intestinal track by bacteria. None the less we do lack in appropriate intake and it many people suffer of mild Deficiency .
What foods contain vitamin K?
Foods that contain are essentially your green vegetables and vegetable oils. (see 5 a day food colours)

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