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LJ1 The
older you get, the more changes you experience in your body, mind and immediate
environments. So do your nutritional needs. The essence of vitamins differ in
functions; they help you resist infections, ensure that your blood clots after
an injury, keep your nerves healthy, and aid your body in depriving energy from
the food you eat.

Brief introduction to Vitamins and their functions

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as a fat soluble vitamin and powerful antioxidant, vitamin A is found in many
foods, such as spinach, dairy products and liver. This vitamin is responsible
for good vision, neurological functions and healthy skin. A deficiency of this
vitamin includes premature skin damage, respiratory infections, bad vision,

did you know that kiwis and strawberries contain twice as much vitamin c as
oranges. It helps the body form and maintain connective tissue, including
bones, blood vessels, and skin. Deficiency symptoms
include fatigue, joint and muscle aches, bleeding gums, scurvy and leg rashes.

This vitamin helps the bones grow strong and long and can be gotten from the
sun (major source) and rich foods such as milk, tomatoes, citrus fruits,
potatoes and cauliflower. The deficiencies of vitamin D is weak teeth and bones.

B1 (Thiamine) – usually found in rice, peanuts, pork and
soybeans, Thiamine aids in sustaining a healthy heart and nervous system, which
provide your organs with regular blood supply and also enabling the body to

Riboflavin acts as an antioxidant within the body. Also
called vitamin B2, riboflavin is in charge for maintaining healthy blood cells
and boosting energy levels and this vitamin can be found in egg, meat, cheese,
beans and legumes, vegetables, etc. The deficiencies of vitamin B include
anemia, fatigue, sore throat, amongst others.

Niacin- Just like all other B vitamins, niacin
is a water soluble vitamin that can be found in meat, tuna fish, seeds,
mushroom, etc. It helps in balancing blood cholesterol levels and preventing
diabetes. The deficiencies of this vitamin are skin rashes, diarrhea, or

this vitamin 5 can be found in meat, vegetables, cereal grains, legumes, eggs,
and milk, etc. It’s responsible for treating serious mental disorders like
chronic stress and anxiety.

this vitamin has also been known as vitamin H because it converts certain
nutrients into energy and also plays an important role in the growth of hair,
skin, and nails. Deficiencies include hair loss or a scaly red rash.

folic acid- this vitamin is usually found in oranges, lemons,
bananas, melons and strawberries. The major deficiency of this vitamin is celiac




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