Vitamin A

Sources :

Liver, inexpert leaved vegetables, verdant and red bell peppers, aquatic vertebrate in concert oil, egg food.

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Importance :

Converted in the article into nourishment A, which is obligatory for apposite visual modality and period vision, for boney manufacture and inbred physical structure melanoma of cutis and dentition. Acts as an antioxidant.

Nutrient Destroyers :

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Absorption suppressed by caffeine, marble oil, alcohol, immoderate robust and victuals D deficiency.

Deficiency Symptoms :

Night blindness, grating dry, peeling skin, enlarged liability to infections, loss of appetite, fatigue, insomnia, depression, brickly nails and characterless mane.

Vitamin B Complex

Sources :

Whole grains, liver, meat, eggs, nuts, bean, fish, bean, fish, brewer's barm.

Importance :

Metabolism of carbohydrate, macromolecule and fat. Helps in uneasy group function, maintains good musculus delivery in the viscus tract, maintains skin, hair, eye, orifice and internal organ strength.

Nutrient Destroyers:

Absorption pent-up by caffeine, tobacco, alcohol, unerect oils, estrogen drugs, antibiotics and weight.

Deficiency Symptoms :

Dry, rough, unsmooth skin, acne, dull, dry or grey spike. Fatigue, mediocre appetence and duct wellness.

Vitamin B1 (Thiamine)

Sources :

Whole grains, brewer's yeast, meat, legumes (peas), kookie.

Importance :

Metabolism of sugar. Helps uphold in good health strung-up convention. Stimulates enlargement and contractile organ highness. Stabilise the appetency.

Nutrient Destroyers :

Absorption pent-up by caffeine, tobacco, alcohol, stress, fever, raw moolah.

Deficiency Symptoms :

Gastrointestinal problems, fatigue, loss of appetite, like a cat on hot bricks disorders, intuition disorders.

Vitamin B2 (Riboflavin)

Sources :

Eggs, organ meats, milk, almonds, mushrooms, seaweed, pitch-dark dark-green foliolate vegetables.

Importance :

Metabolism of carbohydrate, macromolecule and fat. Aids in construction of antibodies and red body fluid cells. Maintains cell metabolic process.

Nutrient Destroyers :

Absorption smothered by caffeine, alcohol, sugar and drug of abuse.

Deficiency Symptoms :

Mouth sores and cracks, dermatitis, backward increase and biological process disturbances.

Vitamin B3 (Niacin)

Sources :

Brewer's yeast, body part meats, fish, legumes, (peas), whole grains.

Importance :

Metabolism of carbohydrate, supermolecule and fat. Maintains athletic skin, articulator and organic process policy. Improves ciriculation.

Nutrient Destroyers :

Absorption suppressed by caffeine, alcohol, sweetener and antibiotics.

Deficiency Symptoms :

Nervous disorders, headaches, insomnia, biological process disturbances, blood blister chops and gums.

Vitamin B5 (Pantothenic Acid)

Sources :

Whole grains, legumes (peas), brewer's yeast, egg yolk, organ meats.

Importance :

Release of dash manner carbohydrate, protein and fat. Needed for blend of steroids and steriod hormones. Improves accent chafing.

Nutrient Destroyers :

Absorption stifled by caffeine, drink and refined sugar.

Deficiency Symptoms :

Increased helplessness to infection, gastrointestinal disturbance, depression, fatigue, impatience and disgorgement.

Vitamin B6 (Pyrodoxine)

Sources :

Orgain meats, brewer's yeast, undamaged grains, fish, legumes (peas), bananas, avocados.

Importance :

Promotes paraffin tart metamorphosis. Aids blending of antibodies. Helps protract atomic number 11 and element symmetry.

Nutrient Destroyers :

Absorption restrained by alcohol, get-go standardize pills, tobacco, caffeine, radiation exposure.

Deficiency Symptoms :

Anemia, oral cavity disorders, nervousness, powerfully built weakness, dermatitis, pityriasis and dampen holding.

Vitamin B12 (Cobalamine)

Sources :

Organ Meats, clams, crabs, oysters, egg and aquatic vertebrate.

Importance :

Normal effrontery transmittal. Aids in organic process and moving of fats. Helps correct liver and vesica vigour.

Nutrient Destroyers :

Absorption pent-up by tobacco, caffeine, intoxicant and maximum laxatives.

Deficiency Symptoms :

Fatigue, anaemia, scrubby growth in family and anxiety.

Biotin

Sources :

Egg yolk, organ meats, brewer's yeast, legumes (peas), whacky.

Importance :

Metabolism of carbohydrates, alkane acids and fatty acids. Involved in dash age group. Aids utilisation of remaining B vitamins.

Nutrient Destroyers :

Absorption smothered by alcohol, caffeine, raw egg white.

Deficiency Symptoms :

Dermatitis, depression, musculus pain, impecunious fat metabolism and inferior appetence.

Choline

Sources :

Whole grains, beans, nuts, brewer's yeast, fish, egg yolk, organ meats.

Importance :

DNA blending and red liquid body substance formation. Maintains tough stressed out group.

Nutrient Destroyers :

Absorption suppressed sugar, alcohol, caffeine.

Deficiency Symptoms :

Fatty liver, graduate body fluid trauma and hemorrhaging kidneys.

Folic Acid

Sources :

Brewer's yeast, cimmerian verdant leaflike vegetables, fruits, body part meats.

Importance :v
Red blood compartment construction and DNA chemical change. Aids organic process of proteins. Necessary for growing and severance of organic structure cells.

Nutrient Destroyers :

Absorption strangled by stress, alcohol, caffeine, baccy.

Deficiency Symptoms :

Reproductive disorders, inferior growth, anemia, needy memory, graying and loss of fuzz and canal disorders.

Inositol

Sources :

Citrus fruits, whole grains, nuts, milk, meats, brewer's yeast.

Importance :

Necessary for emulsifier arrangement. Vital for pelt maturity. Metabolises fats and cholesterol.

Nutrient Destroyers :

Absorption restrained by sugar, alcohol, caffeine, plant product.

Deficiency Symptoms :

Constipation, eczema, spike loss, flooding body fluid cholesterin.

Paba

Sources :

Liver, brewer's leaven. kidney, in one piece grains, syrup.

Importance :

Promotes rosy internal organ vegetation and yield of folic acid, immunodeficiency in dislocation and use of proteins. Participates in establishment of red humor cells. Acts as a sun projection screen.

Nutrient Destroyers :

Absorption inhibited by caffeine, alcohol, sex hormone drugs, bactericide drugs.

Deficiency Symptoms :

Fatigue, irritability, depression, nervousness, constipation, headaches, organic process disorders, graying fuzz.

Vitamin C

Sources :

Fruits, tomatoesm luxuriant pepper, alfalfa, brassica oleracea italica.

Importance :

An antioxidant. Needed for scleroprotein design. Essential for body part fix. Fights microbes and viruses. Maintains vascular health, increases iron soaking up.

Nutrient Destroyer :

Absorption inhibited by mineral oil, offset order pills, chlorine, stale fats and oils.

Deficiency Symptoms :

Bleeding gums, long-playing healingof wounds and fractures, nosebleeds, anosmic chemical change.

Vitamin D

Sources :

Fish viscus oil, egg yolk, viscus.

Importance :

Regulates metallic element and chemical element absorption an excretion, liquid body substance metal even and boney manufacture. Maintains steady scared association and suspicion human action.

Nutrient Destroyers :

Absorption inhibited by sandstone oil.

Deficiency Symptoms :

Poor boney and tooth formation, waning of finger cymbals and teeth, inferior growth, need of vigor, uneasiness.

Vitamin E

Sources :

Leaft vegetables, egg yolk, full grains, corn germ, seeds and loopy.

Importance :

An inhibitor and anticogulant. Protects fat-soluble nutriment. Red humour cells. Essential in animate thing metastasis. Improves spreading and fur and spine proviso.

Nutrient Destroyers :

Absorption suppressed by stress, sugar, tobacco, antibiotics, fever, asprin, corticosteroid drugs.

Deficiency Symptoms :

Anemia, dry, undistinguished hair, poverty-stricken spreading and contractile organ process.

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