Essential Vitamins and Minerals

Everyone knows that there is a long list of essential vitamins and minerals that the body needs to function properly. Why do we need vitamins and minerals? The essential vitamins and minerals perform a range of functions related to the growth and maintenance of the human body. The following article gives a list of the essential vitamins and minerals and some information on their functions and which foods contain them.

Essential Vitamins and Minerals List

For the sake of this simplicity in understanding, I am dividing this article into two parts

• Essential Vitamins
• Essential Minerals

Essential Vitamins:

Here are the vitamins essential for the body with some information about their functions.

Vitamin A: The first and foremost function of Vitamin A is to maintain good eyesight especially in the dark. A vitamin A deficiency is most strongly highlighted by poor vision in dim light. It also helps maintain skin health.

Vitamin B: Vitamin B is not just one vitamin, but also includes several other vitamins. Vitamin B is generally associated with metabolism and the various sub-vitamins aid digestion and maintain digestive health. The various essential vitamins under the Vitamin B umbrella are Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin), Vitamin B9 (folic acid) and Vitamin B12. Vitamin B can be found in milk, meat and nuts.

Vitamin C: Vitamin C is a very important vitamin group which helps build and maintain healthy teeth and gums. Vitamin C also helps in absorption of iron and aids formation of collagen and enzymes. Vitamin C can be found in most citric fruits.

Vitamin D: Vitamin D is one of those vitamins which is not found abundantly in food items. In fact, early morning sunlight is supposed to be one of the best sources of vitamin D. Vitamin D is good for calcium absorption and hence, helps maintain healthy bones and teeth.

Vitamin E: Like other vitamins, Vitamin E too performs a protective function by protecting human body cells. It is also a very good antioxidant and helps improve blood circulation. Vitamin E is most commonly found in nuts like almonds and peanuts.

Vitamin K: Vitamin K is one of the most crucial vitamins as it helps seal the wounds by forming blood clots where the injury has occurred. Vitamin K is found in leafy vegetables and eggs.

Essential Minerals

Here is some information on the minerals which are essential to the human body and their functions.

Iron: Undoubtedly, one of the most important minerals for the human body is iron. Iron helps in the formation of red blood cells and aids transportation of oxygen in the blood. It also supposedly helps improve concentration. Iron is commonly found in eggs, meat and leafy vegetables.

Calcium: The next, most important mineral in the body is calcium. As we know calcium is a major component in teeth and bones. Hence calcium is required for the growth and maintenance of bones and teeth. Calcium is abundantly found in milk.

Potassium: Another essential mineral required to maintain the proper functioning of the body is potassium. Potassium is a key mineral required to maintain normal pH levels and water levels. Potassium also helps facilitate normal muscle growth and a healthy nervous system. Potassium is most commonly found in bananas and potatoes.

Zinc: The next essential mineral is zinc. Zinc helps improve the immune system of the body and improves fertility. Zinc is commonly found in leafy vegetables, lima beans and legumes.

Iodine: Iodine helps the thyroid perform its daily functions properly. Iodine is found in iodized salt and leafy vegetables.

Other essential minerals which the body requires in traces includes chromium, copper, magnesium, manganese, molybdenum and selenium.


So these were the essential vitamins and minerals for the body. As you can see, vitamins and minerals are very important for the body as they help perform several important functions related to maintenance and growth of the body. Hence they should be consumed daily.

Are Vitamins Good for You

The human body is a highly complex structure and requires specific nutrients for its normal growth and development. Different nutrients aid in different functions of the body. The body constantly needs a minimal amount of vitamins and minerals along with the other important nutrients for the smooth functioning. Now some of you may be thinking of questions like, 'what are vitamins and what they do', while others may be wondering, 'why are vitamins good for you'. Let us get to the basics first and try to find the importance of vitamins for our body.

What are Vitamins?
Vitamins are organic compounds that are needed by our body for growth, energy, tissue repair, waste removal and many other functions. Our body cannot synthesize them and hence they have to be consumed through the diet or by vitamin supplements. Vitamins are known as micro nutrients, as the body requires them in small amounts. Although they are just needed in minimal quantities, they play a vital role in many important functions of the body, and deficiency of these vitamins can lead to several health disorders. There are two types of vitamins:

Water Soluble Vitamins

• Vitamin B
• Vitamin C

Fat Soluble Vitamins

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

Why are Vitamins Good for You?
Vitamins play a significant role in maintenance of your health. Every vitamin has a specific task to perform and your body solely depends on that vitamin for that particular task. Vitamins are required for:

• Growth
• Cell development
• Bone and teeth development
• Strengthening the immune system
• Healthy skin
• Production of antibodies
• Healing wounds
• Aid in digestion
• Prevent conditions like, night blindness, scurvy, rickets etc.
• Maintain cell respiration
• Source of energy
• Proper circulation
• Healthy hair

These were some of the many functions of vitamins. Hence, it is very important to consume the right amounts of vitamins in the daily diet. Poor eating habits, emotional stress, alcoholism and improper absorption can lead to deficiency of vitamins. The daily vitamin requirement depends on various factors like age, sex, diet, weight, general health, allergies, etc. The best way to fulfill the regular requirement of vitamins is by diet, however, you can choose to take certain supplements for vitamins that your diet may be lacking. Taking too much of a single vitamin may result in overdose symptoms and may be dangerous. It can give rise to serious and long lasting health effects. Hence, it is very important to choose a multivitamin or individual vitamin supplements on consulting a dietitian or a qualified nutritionist. They can help you find which vitamin is suitable for you and in which dosages, as per your health needs. Read more on benefits of vitamins.

Not all vitamin supplements are safe for you. Research well on the brands and manufacturers. Check for the nutrients they offer and the daily dosage requirements. Also, make sure you are aware of the expiry dates to avoid any health hazards.

So, now you know how important vitamins are for the body. I'm sure you will not ask the question 'are vitamins good for you' again. A well balanced diet with all the essential nutrients is the key to remain healthy throughout the life. Take care!

Vitamin Overdose Symptoms

Vitamins are nutrients that are required in adequate amounts by the human body in order to carry out certain functions. The vitamins are classified as water soluble (vitamins B and C) and fat soluble (vitamins A, D, E and K). All the vitamins are gotten either from plant or animal sources; or from both. Lack of any vitamin in the body gives rise to a condition known as vitamin deficiency. Some vitamin deficiency diseases are quite severe medical conditions and hence, people are advised to have a balanced diet in order to prevent these conditions. There are vitamin supplements available that help to fulfill body's requirement of vitamins. However, what most people do not know is that over intake of vitamins can give rise to a condition known as the vitamin overdose. Let us have a look at it in detail.

Vitamin Overdose

As the name suggests, this condition arises when there is excess intake of any of the above mentioned vitamins. It is also known as vitamin toxicity as the excess vitamins in the body give rise to several side effects. Most of the people are aware of the deficiency diseases caused due to lack of vitamin and are intimidated by the conditions. Hence, they consume vitamin supplements or multivitamin tablets on a regular basis. Secondly, some people are advised by doctors to have vitamin supplements for a certain period of time to treat the deficiency disease. These people keep on consuming these supplements even after the deficiency is treated. Hence, the excess amount of vitamins in the body can result in vitamin overdose or toxicity. One should know that overdose of fat soluble vitamins gives rise to serious side effects as compared to that of the water soluble ones. This is because, the excess water soluble vitamins get washed out from the body, as contrary to the fat soluble ones. The following are the symptoms of vitamin overdose of all the known vitamins.

Vitamin Overdose Symptoms

The following is a list of vitamin overdose side effects of different vitamins.

Vitamin A Overdose
Vitamin A is a fat soluble vitamin that is primarily essential for normal vision and cell production in the body. The following are the symptoms of vitamin A overdose:

• Blurred vision
• Dizziness
• Apathy
• Stupor
• Menstrual irregularities
• Nausea
• Insomnia
• Diarrhea
• Skin rash
• Joint pain
• Headache

Vitamin B Overdose
Vitamin B, also known as the B complex, is a set of vitamins like B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B9 (folic acid), and B12 (cobalamin). The following symptoms of vitamin B overdose:

• Rapid breathing
• Pain with burning sensation
• Numbness in hands and feet
• Loss of muscle coordination
• Headache
• Depression
• Paralysis

Vitamin C Overdose
Vitamin C or ascorbic acid is essential to enhance the immune system and also to heal wounds quicker. Vitamin C overdose symptoms include:

• Scurvy
• Kidney stones
• Diarrhea
• Hot flashes
• Upset stomach
• Insomnia

Vitamin D Overdose
Vitamin D or calciferol is required for calcium absorption as well as growth and maintenance of bones in the body. The following are the symptoms of vitamin D overdose:

• Muscle weakness
• Headache
• Deafness
• Loss of appetite
• Nausea
• Fatigue
• Vomiting
• Bone pain

Vitamin E Overdose
Vitamin E is an important antioxidant that is also required for normal reproduction in human beings. Vitamin E overdose symptoms include:

• Hypertension
• Muscular weakness
• Fatigue
• Breast tenderness
• Slow healing of wound

Vitamin K Overdose
Vitamin K is an important vitamin required by the body as it helps in clotting of the blood. K vitamin overdose symptoms include:

• Nausea
• Vomiting
• Anemia
• Diarrhea
• Skin Rash

Vitamin Overdose Treatment

If you are thinking how to treat vitamin overdose, then it is essential to consult the doctor if any of the above mentioned symptoms are observed that persist for more than 1 day. As most of the symptoms are quite general which can be associated to any other conditions, it is essential to diagnose the condition properly. Immediately stopping the intake of vitamin supplements is the primary step in treating vitamin overdose. Secondly the doctors may even advise to avoid eating foodstuffs that are high in respective vitamins. Thirdly, the doctor may prescribe some medications that help in treating vitamin overdose symptoms.

Vitamin overdose symptoms can be treated if timely and proper treatment is undertaken. However, one should also remember to not take vitamin supplements without the doctor's advise or prescription. Lastly, as a preventive measure, it is also necessary to check the label of multivitamins and supplements to be on the safer side. Take care!

Vitamin Overdose Side Effects

It is said that too much of anything spoils it forever. It is astonishing the way this thing applies to almost all the things in our life and our health, especially. Having mentioned about health, vitamins play a very important role in the maintenance of our health. In fact, vitamins are imperative for our health. As said earlier, everything has a flip side. Vitamins too have their flip side. Have them in quantities more than necessary and be sure that there is a lot of possibility that they can wreak a havoc on your body. The text below would deal with exactly that, vitamin overdose side effects hence hang in there!

What is Vitamin Overdose

Simply put, vitamin overdose is a condition in which there are high storage levels of vitamins, resulting in toxic or vitamin overdose symptoms. It is called as vitamin poisoning or hypervitaminosis as well. The names depend upon the overdose of a particular vitamin. Most of the times, vitamin overdose does not happen through dietary sources. Typically, they happen due to vitamin overdose levels, through high supplement intake. Normally with every vitamin, the tolerable upper intake level is given. In some cases, high dosage of Vitamin A, slow release Vitamin B12 and very high dosage of Vitamin B6 has been linked with overdose of vitamins. Then again, this condition improves with cutting down or eliminating the dose completely.

Side Effects of Vitamin Overdose

Water Soluble Vitamins
When it comes to water soluble vitamins, one of the most commonly observed overdose is with regards to vitamin C. Taking Vitamin C in excess results in a laxative effect. The range of an excess dose is between 5 to 10 grams per day. That too in doses which are divided for healthy people. Surprisingly in very sick people, the range can go even up to 80 to 100 gm. In addition to this, Vitamin B6 overdose leads to loss of sensation in arms and legs, called as peripheral neuropathy. In addition to that, rapid breathing, loss of muscle coordination, paralysis and burning pain can be experienced on account of Vitamin B6 overdose. In case of Vitamin E, an overdose leads to blotchy skin and excessive bleeding as Vitamin E acts as an anticoagulant.

Fat Soluble Vitamins
In most cases, Vitamin overdose side effects are caused by fat soluble vitamins, barring a few exceptions (Vitamin B complex), that are stored in the fatty tissues and liver. As a consequence of these vitamins being retained in the liver for a long time, hypervitaminosis of vitamin A and D can be experienced. The risks of hypervitaminosis of vitamin D are increased vulnerability to broken bones, headache, vomiting, nausea, drowsiness, and loss of appetites. Moreover, vitamin overdose side effects with relation to vitamin D are high levels of calcium in blood, leading to various problems like kidney stones and hypertension. Vitamin A overdose on the other hand, has very serious side effects ranging from birth defects to liver problems to extreme dryness of the skin to hair loss. In case the toxicity is acute, the symptoms include vomiting, headache, blurred vision and dizziness, along with lack of muscular coordination. Read more on are vitamins good for you.

Other Vitamins
In case of excess intake of vitamin B2, it has been found out that the urine can become yellow-orange. Likewise, the signs of excess Vitamin B3 are flushing, skin itching, headache, wheezing and vomiting. Damage to nervous system may happen due to an overdose of vitamin B9. Irregular and rapid heart beat can also be one of the multivitamin side effects. Death has not been observed apart from extremely rare cases a result of vitamin overdose side effects.

Lastly, one of the most important things, in case vitamin overdose side effects happen, is that it is better not make a person vomit and get rid of that. The best bet in case of vitamin overdose side effect is to immediately call a doctor. Moreover, it is advisable not to indulge in self medication.

Vitamins for Good Skin

The most discussed topic in the beauty community is the magical power of vitamins and minerals which give skin a healthy and youthful glow. People, especially women have become aware of the fact that putting creams or lotions on skin is not sufficient, what really matters is the food you put into your body. Doctors and dietitians have explained the integral role of vitamins and minerals in a healthy complexion. No one doubts their capabilities and asks the question 'is vitamin good for skin'. People are interested in knowing how much vitamin intake is necessary to enjoy good and young looking skin. You can get these vitamins and minerals from food, supplements and skin creams. Here is an overview of vitamins for good skin.

Vitamins for Good Skin

Remember, your skin reflects what is going on inside your body and all skin conditions, from wrinkles and psoriasis to acne and aging, are the expressions of your body's internal needs, including its nutritional needs. The loudest buzz in the society is about antioxidants that can completely change your looks. Some specific nutrients are capable of making a difference in the way your skin looks and feels and even in how well it ages. You should feed your skin not from outside, but from inside. A balanced diet and dietary supplements can help keep your skin looking not only healthy, but also many years younger. According to the latest information from the American Academy of Dermatology (AAD), the following vitamins, minerals, antioxidants and other nutrients nourish your skin. You may incorporate foods containing these nutrients in your diet, take the supplements or apply them directly to you skin. If you ask 'what vitamins are good for healthy skin', the answer is 'all'. But especially, vitamins A, B, C and E are considered as vitamins good for healthy skin.

Vitamin C and Vitamin E

Amongst all vitamins for healthy skin, Vitamin C and vitamin E are considered as the most important vitamins. As your skin is exposed to sun, winds, snow, rain, heat and cold, wear and tear is an unavoidable factor. These vitamins prevent serious consequences of prolonged exposure, by reducing the damage caused by free radicals, a destructive byproduct of sunlight, smoke, and pollution. Free radicals affect collagen and elastin, the fibers that support skin structure, resulting in wrinkles and other signs of aging. Tanning can cause skin cancer and if you get enough of these antioxidant vitamins, then you can keep your skin healthy and glowing forever.

Citrus fruits and many vegetables like broccoli, bell peppers, cauliflower and leafy greens are rich in vitamin C. Read more on foods with vitamin C. Vitamin C supplements, up to 500 to 1,000 milligrams of per day can be taken under the guidance of your physician. The creams which contain these vitamins for good skin can encourage collagen production.

Vitamin E is present in creams, lotions, oils, etc. and helps to soothe rough dry skin. Vitamin E is naturally present in vegetable oils, nuts, seeds, olives, spinach, asparagus, etc. Read more on foods high in vitamin E. You can take supplements also. 400 international units per day or less are considered as safe. Overdose of vitamin C and E can lead to serious health hazards. Here follows the information regarding other vitamins for healthy skin.

Vitamin A

Vitamin A maintains and repairs skin tissues. Deficiency of vitamin A can lead to dry flaky complexion. Vitamin A plays an important role in reducing lines and wrinkles, controlling acne and also offers some psoriasis relief. Most of the fruits and vegetables are packed with vitamin A. Foods rich in beta carotene, a form of vitamin A, can reduce the risk of psoriasis. Read more on beta carotene foods.

Vitamin B Complex

The most important B vitamin, biotin, is the basic component of skin, nail and hair cells. Deficiency of this vitamin can cause dermatitis or itchy, scaly skin, hair loss. This is the vitamin good for skin and hair. Creams containing vitamin B can help hydrate skin cells and increase overall skin tone instantaneously. Niacin, another B vitamin, helps skin in retaining moisture and helps you get a smooth complexion. The anti-inflammatory properties of niacin can help soothe dry, irritated skin. If taken in higher concentrations, it works great for blotchy skin tone. Read more on benefits and side effects of biotin and niacin benefits.

Vitamin K

The last but not the least amongst the vitamins for good skin is Vitamin K which works well to reduce dark circles under the eyes and bruises.

This was about vitamins for good skin. But consuming these vitamins or applying these vitamins to the skin is not sufficient to get glowing skin. It is also necessary to avoid intake of food items that can be harmful for the skin. Maintaining a healthy lifestyle with the help of diet, regular exercises, good eating habits and following a good skin care routine, is extremely important to obtain healthy, glowing skin.

Vitamins for Energy for Women

As women, our bodies require some minimum amounts of vitamins and other minerals everyday. This is because the proper functioning of the body demands it. If you have planned a balanced diet, you need not worry about these vitamins for energy for women. But if not, you can be a victim of serious health issues which are actually very easy to avoid. Sometimes, medicines can come in between the proper absorption of vitamins, so the intake needs to be increased.

Energy Vitamins for Women

There is no such best vitamin for energy, but a couple of them that need to be consumed together. Deficiency of any one vitamin can cause problems. Vitamins for energy for women are mainly Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12 and some more. Here is some more information on energy vitamins for women.

Also included are minerals that are needed with those vitamins, the problems caused due to the deficiency of these energy vitamins, and the foods that contain these vitamins. You can also plan a diet keeping in mind these essential vitamins for energy for women.

Vitamins	Purposes In Providing Energy
Vitamin B1	Also called Thiamin, this vitamin is necessary for production of cellular energy. It produces energy by converting carbohydrates into energy. Deficiency can cause fatigue, psychosis, weakness and heart problems. This vitamin is found in fish, grains and meat.
Vitamin B2	Also called Ribofalvin, Vitamin B12 benefits are huge and this is important in the process of metabolism. It converts carbohydrates and fats into energy and also maintains proper flow of blood to the brain. Deficiency of this vitamin causes insomnia, digestive problems and dizziness. This vitamin is found in almonds, cheese and grains.
Iron	Iron is very important for an energetic body as it produces hemoglobin, a red blood cell protein that helps to carry oxygen to all the tissues in the body. Deficiency of iron causes anemia which leads to pale skin, improper breathing and fatigue. One has to be careful with iron as hemochromatosis will also lead to exhaustion. Iron is found in foods like beetroot, dried raisins, dark leafy greens and many more.
Magnesium	Magnesium is very essential in the production of Adenosine-5'-triphosphate which is the basic molecule for energy production in the body. Deficiency of magnesium will lead to irritation, insomnia and irregular heartbeat. Magnesium is found in nuts, vegetables and beans and its intake is as important along with the energy vitamins for women.
Vitamin B9	Also called folic acid, Vitamin B9 is responsible for production of red blood cells which carry energizing oxygen in the entire body. This is one of the imporatant prenatal vitamins and pregnant women are advised to consume prescribed amounts of this vitamin to avoid birth defects. This vitamin deficiency will cause breathing trouble, delusions, a sore tongue, fatigue and many more.
Vitamin B12	B12 helps the body to use iron properly and also produces red blood cells together with folic acid. B12 is important for proper digestion and thus consumption of this vitamin will increase your energy levels. This vitamin deficiency symptoms are the same as those of folic acid. This vitamin is found in fish, egg and cheese.
Vitamin B5	Also known as pantothenic acid, this vitamin forms a very important part of the energy production cycle. It helps in producing, releasing and transporting energy from the foods we eat. It plays a major role in breaking down of carbohydrates and fats to release energy. Deficiency of this vitamin will cause depression, muscle cramps and improper muscle co-ordination, numbness, weakness, loss of appetite and headaches. This water soluble vitamin can be found in foods like grapefruit, mushrooms, sunflower seed flour and many more.
Vitamin C	Vitamin C helps in conversion of energy by transporting fat to the cellular organelles. Deficiency of this vitamin will cause vague joint and muscle aches, weakness and in severe cases bleeding of gums and bleeding under skin. It is found in broccoli, cauliflower, and some fruits high in Vitamin C.

Vitamins for Weight Loss

There are different vitamins for energy and weight loss purposes. Today, liquid energy vitamins for women are consumed more instead of consuming them in capsules and tablets, as these liquid vitamins absorb more easily in the bloodstream. This is usually the case when you are using vitamins for weight loss. The following vitamins help you in losing weight.

• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Choline (part of B-complex)
• Inositol (part of B-complex)
• Vitamin C

Deficiencies of vitamins are usually due to alcoholism, stress and improper eating habits. Keep all this in mind to avoid deficiency of any vitamin, especially the vitamins for energy boost.

These were the best vitamins for energy for women which should always be a part of your daily diet. However, also keep in mind that excess of these energy vitamins for women can do harm to your body. Hope this information on energy vitamins of woman helped you and that you will use it for a better and healthier living.

Vitamins for Energy and Weight Loss

Vitamins are one of the most important nutrients required by the body. Vitamins are divided into 6 types, viz., vitamin A, vitamin B, vitamin C, vitamin D, vitamin E and vitamin K. Every vitamin is required to carry out certain function in the body. These are essential in order to carry out different functions like growth, development of bones and tissues, carry out chemical reactions in the body, etc. Certain vitamins are also essential to provide energy like the B complex vitamins. At the same time, it is believed that certain vitamins help in weight loss. Here we will see more on vitamins for energy and weight loss. Which vitamins are most helpful for the same? Let us take a look at it in detail.

Vitamins for Weight Loss and Energy

Vitamins play an important role in metabolism of fats and sugars in the body. Secondly, certain vitamins are also essential for burning calories and suppress hunger or appetite. At the same times, vitamins help in energy production or carry out functions which consequently helps in weight loss. So if you are looking for vitamins for energy and weight loss, then vitamins B complex and C are the best ones. Let us take a look at it in detail.

Vitamin B
Vitamin B complex is a complex vitamins comprising of vitamins B1, B2, B3, B5, B6, B12 and choline. Every single B vitamin carries out certain functions that helps in gaining energy and weight loss. Vitamin B1 is essential to converting carbohydrates into glucose and hence, help in gaining energy. Therefore, vitamin B1 or thiamine is one of the best vitamins for energy boost. Secondly, vitamins B2 and B3 are necessary for normal functioning of the thyroid gland and normal production of the thyroid hormone and hence, helps maintain a proper weight.

Vitamins B5 promotes adrenal function and is also required for energy production. It is also believed to aid in weight loss. A lot has been said about vitamin B12 and weight loss. It should be noted that having vitamin B12 does not directly help in weight loss. It merely speeds up metabolism which consequently leads to weight loss. Lastly, choline, one of the B complex vitamins, helps in fat metabolism and hence, is one of the effective vitamins for energy and weight loss. We can conclude that all B complex vitamins are best vitamins for energy for men and women.

Vitamin C
At the same times, vitamin C or ascorbic acid is also one of the useful vitamins for weight loss. The basic function of vitamin C is to enhance the immune system and keep infections at bay. However, one of the other benefits of this vitamin is conversion of glucose into energy.

Vitamin C is considered as one of the efficient vitamins for weight loss in women. Most of the foods containing vitamin C do not contain any excess calories or fats and hence, can be safely consumed. On the other hand, vitamin C also helps in detoxification which promotes weight loss. Therefore, along with vitamin B complex; vitamin C is also one of the effective vitamins for energy and weight loss.

If you wish to lose weight the natural way, you need to include foods with vitamin C and vitamin B complex foods in your diet regularly. Both of these vitamins are found in a variety of foods that are easily available in the market. Apart from the natural sources, you will also find vitamin supplements in the market. However, it is better to go for the natural sources rather than going for the supplements as there are high chances of side effects associated with supplements.

This was brief information on the vitamins for energy and weight loss. One should note that vitamins are very essential in order to have a healthy body and hence, there is no harm in going for natural vitamin foods; which may also help in effective weight loss. Take care!

Vitamins for Hair Growth and Skin

It has been always said by hair and skin experts that the quality of both reflects your inner health and well being. A lot of us then, ignore these aspects and allow various external factors along with our own poor habits and lifestyle to affect our health. These aspects are reflected in dull, brittle and weak hair, along with pale, unhealthy skin. Then, instead of solving the problem from within, we resort to external methods such as hair and skin treatments to take care of our problems. Forget all the skin and hair treatments that are being advertised nowadays. All this beauty can be attained simply by resorting to the necessary intake of vitamins that your body requires for flawless, glowing, radiant skin, and healthy, lustrous and shiny hair. Furthermore, all these skin and hair vitamins are naturally available in the foods you eat. You don't have to do anything but ensure that these foods are included in your diet for clear skin and healthy hair. Some vitamins for skin may also be topically applied to get maximum benefits. The bottom line is, you can only benefit from the vitamins for hair growth and skin, and look simply perfect!

Vitamins for Hair Growth and Skin Care

Presented here are the vitamins for hair growth for women and men, along with the vitamins good for skin. Also included are the natural sources of these vitamins that you can consume to avail of their benefits.

Vitamins	Benefits for Hair	Benefits for Skin	Sources
Vitamin A	This vitamin enables healthy sebum production in the scalp, thereby contributing to thicker, more lustrous hair.	Vitamin A is one of the best vitamins for skin elasticity, as well as the best vitamin for acne free skin. It prevents and lightens stretch marks. It also helps with skin problems such as eczema.	Carrots, Pumpkin, Spinach, Chillies, Sweet Potato, Mangoes, Dairy, Liver
Vitamin B Complex	Those of you looking for vitamins for faster hair growth should consume foods rich in vitamin B complex. They enable the production of cells that allow for regeneration of healthy hair. This vitamin also prevents premature graying.	Vitamin B complex is a great choice for those who suffer from dry skin, flakiness, itchiness, and keeps the skin soft.	Whole grain foods (Wheat Bran, Barley, Rice Bran), Eggs, Beans (Legumes), Lentils, Organ Meats, Banana, Chicken, Tuna
Vitamin C	Vitamin C has antioxidant properties that keep the scalp free of dandruff and improve circulation.	This is one of the best anti aging vitamins for skin. It enables production of collagen and prevents wrinkles. It keeps the skin clear and soft too.	Citrus Fruits, Guava, Papaya, Kiwi, Green Leafy Vegetables, Broccoli, Capsicum, Red Chillies
Vitamin D	Vitamin D plays an important role in preventing hair loss and flakiness of the scalp. Thus, it is one of the many vitamins for healthy hair growth.	Vitamin D is one of the best vitamins for dry skin. It helps prevent psoriasis, flaky skin, and itchiness.	Dairy, Herrings, Tuna, Fish Oils, Egg Yolk, Sunflower Seeds, Sardines, Sunlight
Vitamin E	Those suffering from hair loss can benefit from vitamin E for hair growth. This it does by increasing blood circulation to the scalp and result in thick, glossy hair.	Among the vitamins for skin care, vitamin E plays an important role. It enables the improvement of skin elasticity, and prevents the effects of pollution and stress to show on the skin.	Safflower Oil, Peanut Oil, Peanut Butter, Sunflower Seed Oil, Sunflower Seeds, Almonds, Olive Oil
Vitamin H (Biotin)	Biotin is another one of the great vitamins for hair growth in men and women. It prevents hair loss and improves the overall quality of hair.	For skin, biotin works to prevent rashes and dry skin.	Egg Yolk, Yeast, Liver, Kidney, Milk

Among the vitamins for healthy skin is also included vitamin K. Topical application of creams with vitamin K help in reducing under eye dark circles and wrinkles. Though all the aforementioned vitamins are available naturally, in some cases you may be advised to take to vitamin supplements. However, do so only after consulting your doctor. Simply by monitoring your intake of vitamins for hair growth and skin, you can get the healthy hair and flawless skin you have always wanted.