Benefit of Vitamins and best source of vitamin and all information about vitamins.

Know about the all Vitamin, Benefit of Vitamins and best source of vitamin, Knowledge about all vitamins, Main function of vitamins, vitamins list, all details about vitamins, and all information about vitamins, Vitamin sources chart, Benefit of Vitamins and best source of vitamin

We are all known about Macro and Micro nutrients but we always thought about Macro and ignore Micro Nutrients. Macro Nutrients is Protein, Carbohydrate, fat and Micro nutrients are all Vitamin and Minerals. But we always prefer Macros for body building and Healthy lifestyle and ignore micro nutrients but we make mistakes in this and did not get result. Micro nutrients play the important role into our body, it help to indirectly for muscles growth and healthy lifestyle and body and some Vitamins and minerals is directly connected with our muscles and body.

Maybe macros helps to grow your outer body but Micro nutrients helps to make stronger your both inner body and outer body. So we also should to think about Micro nutrients because you can’t stay healthy without taking daily necessary vitamins.

So today we will discuss about the all vitamins and share the best 

sources of those vitamins. So let’s began...

All details about vitamins.

There are total 13 vitamins in human body and there are two types of vitamins 1. Water Soluble and 2. Fat Soluble.

• Water Soluble Vitamins are [ B1, B2, B3, B5, B6, B7, B9, B12 and Vitamin-C ]

• Fat Soluble Vitamins are [ A, D, E, K ]

Vitamin-A (Retinol)

Benefits of Vitamin-A

• Vitamin-A is good for your skin and it helps to get young-looking skin.

• Vitamin-A is also responsible for your hair growth and helps to stop hair fall.

• Vitamin-A is also good for your healthy Nails.

• Vitamin-A is good for your sharp vision, it helps you to see clearly and well.

• Vitamin-A is also responsible for your bones, it helps to strong your bones.

[ Daily Recommended of Vitamin-A: 5000 IU per day ]

Sources of Vitamin-A

Carrots

• Carrots is the best source of vitamin-A, one small size of carrot contains 8,353 IU Vitamin-A. Carrot is rich in Vitamin-A.

All Citrus Fruits

• Lemon
• Orange  
• Grapefruits
• Spinach
• Egg, Fish Milk Etc.

Vitamin-B1 (Thiamine)

Benefits of Vitamin-B1

• Vitamin-B1 is good for your brain; actually it helps to increase your intelligence.

• Vitamin-B1 is also good for your Digestion; it helps you to digest food better.

• Vitamin-B1 is responsible for your healthy muscles. It also helps to pump your mussel and increase blood circulation into your muscles when you train your muscles.

• Vitamin-B1 is also responsible for your Healthy heart and Quality sleep.

[ Daily Recommended of Vitamin-B1: 1.3 mg. per day ]

Sources of Vitamin-B1

• Nuts 
• Oats
• Wheat grass
• Legumes

Vitamin-B2 (Riboflavin)

Benefits of Vitamin-B2

• Vitamin-B2 helps to regenerate your cells. Vitamin-B2 is very effective for it.

• Vitamin-B2 is also responsible for your sharp vision, it is also helps you to see clearly and well.

• Vitamin-B2 is also good for your healthy muscles.

[ Daily Recommended of Vitamin-B2: 1.3 mg. per day ]

Sources of Vitamin-B2

• Milk
• Almonds
• Mushrooms
• Cheese

Vitamin-B3 (Niacin)

Benefits of Vitamin-B3

• Vitamin-B3 is good for your regulated digestion

• Vitamin-B3 is also good for your skin.

• Vitamin-B3 may reduce from Arthritis symptoms.

• Vitamin-B3 is also good for your mental health.

• Vitamin-B3 also helps in diabetes.

[ Daily Recommended of Vitamin-B3: 15 mg. per day ]

Sources of Vitamin-B3

• High niacin food like fish
• Chicken
• Avocados

Vitamin-B5 (Pantothenic acid)

Benefits of Vitamin-B5

• Vitamin-B5 is good for your memory and it also helps to relax your mood.

• Vitamin-B5 is also good for your healthy heart and blood vessels.

• Vitamin-B5 creates red blood cells and it helps to convert the food into energy.

• Vitamin-B5 also helps for your digestion.

[ Daily Recommended of Vitamin-B5: 5 mg. per day ]

Sources of Vitamin-B5

• Rice
• Chicken
• Egg yolk
• Broccoli
• Potato

Vitamin-B6 (Pyridoxine)

Benefits of Vitamin-B6

• Vitamin-B6 helps to rejuvenate your body; actually it helps to remove toxins from your body.

• Vitamin-B6 is good for developing your healthy brain and healthy body.

• Vitamin-B6 is also good for your nervous system and healthy blood vessels.

[ Daily Recommended of Vitamin-B6: 1.6 mg. per day ]

Sources of Vitamin-B6

• Green salad
• Cabbage
• Banana
• Bread
• Meat

Vitamin-B7 (Biotin)

Benefits of Vitamin-B7

• Vitamin-B7 is responsible for your skin; it helps you to get glowing skin.

• Vitamin-B7 is also responsible for your healthy Nerves and brain.

• Vitamin-B7 is also good for your healthy hair and nails so it is also called Vitamin-H (H for Hair) so it is very important for your hair.

• Vitamin-B7 helps to good digestion and it also helps to create cells.

 [Daily Recommended of Vitamin-B7: 30 mcg. per day ]

Sources of Vitamin-B7

• Peanut
• Milk
• Egg yolk
• Avocados
• Banana

Vitamin-B9 (Folic acid)

Benefits of Vitamin-B9

• Vitamin-B9 helps to make red blood cells.

• Vitamin-B9 is good for your healthy heart and brain.

• Vitamin-B9 helps to improve blood sugar control.

[ Daily Recommended of Vitamin-B9: 800 mcg. Per day for Adults. ]

Sources of Vitamin-B9

• Spinach
• Sprouts
• Peanut
• Whole grains

Vitamin-B12 (Cyanocobalamin)

Benefits of Vitamin-B12

• Vitamin-B12 is good for your immunity; it helps to strong your immunity.

• Vitamin-B12 is also good for your healthy nerves and blood cells.

• Vitamin-B12 may prevent anemia.

• Vitamin-B12 is also good for your healthy gastrointestinal tract.

[ Daily Recommended of Vitamin-B12: 2.5 mcg. Per day ]

Sources of Vitamin-B12

• Soybeans
• Spinach
• Fish
• Milk

Vitamin-C (Ascorbic acid)

Benefits of Vitamin-C

• Vitamin-C is good for your skin, it helps to get smooth skin and it also prevents Pimple or acne.

• Vitamin-C is also good for your immunity; it helps to boost your immunity.

• Vitamin-C is responsible for your healthy hair and nails.

• Vitamin-C also helps to repair your body tissues.

[ Daily Recommended of Vitamin-C: 90mg. per day ]

Sources of Vitamin-C

• Lemon
• Orange
• Tomato
• Broccoli
• Kiwi Fruit

Vitamin-D (Calciferol)

Benefits of Vitamin-D

• Vitamin-D helps to absorptions Calcium in your body so it is responsible for your healthy bones, it helps to strong your bones and relief from joint pain.

• Vitamin-D helps to good blood circulation.

• Vitamin-D is also good for developing your healthy teeth and growth bones.

• Vitamin-D also helps to remove toxins from your body.

[ Daily Recommended of Vitamin-D: 500 IU or 20mcg. Per day ]

Sources of Vitamin-D

• Milk
• Cheese or Paneer
• Egg
• Fish
• And sunlight (90% sources of Vitamin-D)

Vitamin-E (Tocopherol)

Benefits of Vitamin-E

• Vitamin-E has anti-aging benefits that is totally good for your skin.

• Vitamin-E is also good for your immunity system, it supports to boost immunity.

• Vitamin-E is also good for your eye health.

• Vitamin-E helps to rejuvenate your body and normal operation of the reproductive system and protection against the environment.

[ Daily Recommended of Vitamin-E:  20mg. per day ]

Sources of Vitamin-E

• Meat
• Corn
• Pumpkin seed
• Nuts

Vitamin-K (Phylloquinone)

Benefits of Vitamin-K

• Vitamin-K is responsible for fast healing and normal blood coagulation.

• Vitamin-K makes various proteins for Blood clotting and also helps to building of bones.

[ Daily Recommended of Vitamin-K: 125mcg. Per day ]

Sources of Vitamin-K

• Spinach
• Green tea
• Tomatoes

Thank You