Vitamins are most necessary for our body and beauty but often peoples do not know what Vitamins and Minerals they have need. There are details of Vitamins and Minerals. You can easily select for yourself as per need.
Vitamin A (Beta-Carotene)
Found in many "orange" colored fruits and vegetables such as carrots, cantaloupe, sweet potatoes, apricots and yams. Essential for proper care of the eyes, hair and skin. Deficiency in Vitamin A can lead to blindness, acne, eye sties, itching and irritation.
Vitamin B Complex
A low intake of Vitamin B Complex can lead to high cholesterol, poor circulation, constipation and other digestive problems. Vitamin B Complex is found mainly in high protein sources such as meat, eggs, poultry, fish, cheese and vegetables, including broccoli, cauliflower and beans.
Vitamin B12
One of few vitamins that is not found in vegetables. If you are on a vegetarian or restricted meat diet, you can get Vitamin B12 from eggs, milk and milk products and tofu. Other sources include beef, clams, crab, and fish. A lack of B12 can lead to fatigue, irritability and digestive problems such as heartburn, diarrhea, and constipation.
Vitamin C
One of the easiest vitamins to find naturally, Vitamin C is available in just about all kinds of fresh fruits and vegetables, especially citrus fruits such as oranges, pineapples, mangos and lemons. In addition to helping prevent cold and flu symptoms, Vitamin C also protects against cancer.
Vitamin D
Vitamin D is often added to dairy product and can also be found in tuna, salmon and other types of fish. As unusual as it sounds, Vitamin D can also be converted from the action of sunlight on the skin!
Vitamin E
Found mainly in whole grains and dark leafy vegetables. A deficiency in Vitamin E can lead to impotency, sterility and miscarriages.
Vitamin K
Vitamin K is primarily found in dark, leafy vegetables as well as cabbage, cauliflower, broccoli, wheat and rye. Too little Vitamin K can cause problems with blood clotting, bone growth and metabolism.
Folic Acid
Another vitamin that is easily found in most common foods, especially oranges, carrots, beans, meat and whole grains. It is essential for the maintenance of healthy growth, development and metabolism. Low amounts of folic acid can lead to birth defects in women who are pregnant.
Nutrients in potatoes
Potatoes provide very good nutritional return compared to the calories they contain. Nutrient density is important since our need for calories has decreased as a result of not being as active is we used to.
