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How Vitamin D Prevents Infections and Symptoms of Coronavirus?


Vitamin D prevents infections from our body, especially to the respiratory system, which is vital not to get infected with the novel coronavirus. People with colds and flu can the symptoms of the COVID-19, but others show no signs. 

Vitamin D prevents other diseases, and we know its primary functions are to improve muscle and bone health. Fortification of foods is one of the scientific studies made around the world to make sure our body can prevent diseases. Cancers can occur with vitamin D deficiency.

According to some studies, successful trials have been made to prove that it prevents significant diseases to people. Also, it prevents infections from coming to respiratory systems.

For infants, calcium is important rather than adults. The nutrition intakes are based on age and should be adequate from preventing toxicity in our body. American researchers speak about sciences on this matter. Clinical academy and institute determine that a deficient amount of it can cause weakness and soft bones. The development of these conditions may come to rickets or osteoporosis.

But the professor of medicine university, evidence among participants with these conditions show improvement. Factors may reduce the progress if increased the nutrient for months. Individuals with the supplement products diet for months may have an effect on the liver. So the dose of intake can really have an effect on the absorption of nutrient content.

The bottom line of taking sufficient vitamin D is to have prevention of getting any Respiratory Illnesses and Diseases. Our body needs to be at its most robust immunity during this time. People taking this shows that foods with vitamin D, including fortified foods, can add nutrients to our body. You can also see its effects on your skin. It is responsible for melanin.


How can it stop coronavirus?

Known as the “sunshine” vitamin, it can protect our respiratory system from infections because the antimicrobial peptides increase. These peptides are natural antibiotic substances in the lungs. So boosting it will prevent viruses causing colds, flu, and of course, the COVID-19.

Based on the study conducted, people with daily consumption of foods rich in it prevents the risk of acute respiratory infection. It shows a higher reduction in the risk of lung cancer and other respiratory diseases in our body. Other than flu vaccines, people are taking supplements to lower the risk of deficiency.

Acute respiratory infections must be addressed because it is one of the major causes of global mortality and morbidity. So it is highly recommended that taking foods rich in it, as well as supplements, should be daily.

Additionally, its supplementation has been included in the advice of medical professionals to consider alternatives. The supplements are safe and inexpensive compared to respiratory infections due to the deficiency.

Importance of Vitamin D

There are lots of things that vitamin D prevents our body aside from respiratory infections. Here are the different things happening in our body.

Boost Immune System

While helping us to prevent infections, vitamin D regulates the immune system by stimulating natural antimicrobial peptide in immune cells. Which means, it is also present in your respiratory tract that can fight off viruses and bacteria causing infections and health problems.


It is also significant to increase the intake of it, especially during changing seasons like winter and summer. At this time, the changing weather has a substantial effect on our bodies. The immune system should be at its highest. Therefore, eating foods rich in it prevents viruses and bacteria from affecting your health.

What is the difference between vitamin D foods and fortified foods?

As I was saying earlier, there are fortified vitamin D foods. Fortified foods are designed to increase the intake of vitamins and minerals. For this, milk and orange juice can be intake.

Fortified foods are essential to support our bones as well. However; there are dangers that fortified foods contain artificial sweeteners and fats. So, reading food labels is essential to avoid getting diabetes and high blood sugar level in your body.

Yogurt and cereal are some of the fortified foods, but again make sure it has no added sugar or saturated fats. These ingredients will increase body fat. Also, make sure margarine should not include hydrogenated oils.

Foods Rich in Vitamin D Prevents Deficiency

Fortified foods are not only your choice for vitamin D sources. There are a variety of healthy foods that you can cook and enjoy. They provide nutrients that can boost the immune system.


Are we enjoying salmon for no reason? Well, you are wrong because salmon provides our body with lots of nutrients. Aside from protein and omega fatty acids, it is also rich in vitamin D. The fatty acids in salmon are responsible for delivering it in our blood to absorb by our body. The omega 3s keep our respiratory system, endocrine, and cardio in the best condition to function well. With this, our bodies can absorb high levels of it.


Swordfish-2eryhhAside from salmon, eating swordfish will give our body vitamin D to prevent respiratory infections. At least two servings of fish weekly can provide sufficient amounts of it. This is important for children and pregnant women. However, avoid a large meal of fish like this one because it can cause mercury contamination. So specific amounts of serving in our body will be enough to increase the immune system against viruses and colds.


Eating fish is the best way to have sufficient vitamin D. You can consider canned tuna as one of the sources. The good in canned tuna is an easy way of eating like mixing it in tuna salad and making a sandwich spread. Indeed, a good option, if you want to increase the consumption of it as long as the recommended value per day, is not forgotten.


Well, well, well, mushrooms are sometimes taken for granted, but this time, mushrooms are the star when it comes to eating foods rich in vitamin D. However, mushrooms depend on the amount of UV light absorbs by it. Make sure that the mushrooms you eat are safe and with labels where they produce. There are many ways to enjoy mushrooms, but not one of them is eating raw. Proper cooking and well-done preparation should do the trick in cooking mushrooms and enjoying its nutrients.

Sharing My Thoughts

Like other vitamins and minerals, vitamin D prevents different health problems from worsening or occurring. With the studies about the effects of it, high chances of reducing the risk of infections and diseases caused by viruses and bacteria can be avoided. However, there are times to consider the consumption of fortified foods and natural foods rich in it.

I have read that some association’s recommendations include controlled medicines for kidneys. You see, there are some potential risks. According to scientists, they examine the factor which limited and randomized potential for those who receive it.

There is a saying that prevention is better than cure. Still, prevention is cheaper than acquiring remedy because of negligence in our health and considering now that coronavirus has no vaccine, and all are susceptible to getting it.

Are gummy vitamins good for you? Let us weigh the differences!


Are gummy vitamins good for you, and are they are the right choice for people, especially those who avoid swallowing real vitamins?

Of course, they are the best option, according to medical professionals considering supplying nutrients to those who are not able to take. The texture and taste of gummy vitamins will help for easier digestion and small doses.

Are gummy vitamins right for you, this is the golden question that everyone is asking since regular multivitamins are hard to swallow? Sometimes, it has a foul taste, especially for children who refuse to take vitamins because of the texture and the taste.


Doctors often prescribe chewable vitamins or gummy vitamins for children. The benefits of this kind of vitamins offer the same as regular tablets or syrup.

But the form and texture of gummies are different, and here are what you can find in it.

Benefits of Gummy Vitamins (Chewable Vitamins)

Easy to Swallow

For regular vitamins, swallowing is the main problem, especially for children. So the best way pediatricians think about recommending chewable vitamins is for the child to swallow the vitamins easily. Most gummy vitamins are flavored with fruit, which can be enjoyed by both adults and children.

Easy to Digest

Since most vitamins take time to digest, gummies are a good option for the stomach, especially when you have slow digestion. For instance, when you start chewing gummy vitamins, you are already breaking it down into some pieces before reaching the stomach. Also, for pregnant women with morning sickness, chewable prenatal vitamins are being prescribed to avoid vomiting.

Right Amount of Dosage

Other than vitamins, chewable comes in the form of supplements. There are chewable supplements that need to take in a smaller dosage, and one way to have this is to get the right size. When it comes to supplements, the high dosage is not necessary, so chewable form is proper for you.

Package with All the Nutrients

Same as regular vitamins, the gummies contain several nutrients and are more concentrated. Essentials vitamins and minerals needed for the body can be taken as chewable types. But of course, choosing the right dosage is essential.

Better than Conventional Vitamin Tablets

Are-gummy-vitamins-good-for-you-03Are gummy vitamins right for you rather than taking the conventional tablets? The answer is yes. Do not judge the flavors being used to coat the vitamins. It is made as sugar-coated to make it tastier rather than the regular vitamins. It will help you convince your kids to take vitamins easier than before.

Some Sideways Effects of Gummy Vitamins

However, we would like to balance everything about gummy vitamins. So forget the billion-dollar question that is gummy vitamins good for you. It has several drawbacks, so it is still better to observe dosage.

Not All of It is Healthy

If the dosage is not measured correctly, the consumption of gummy vitamins might have insufficient nutrients. It will make your body function improperly. So to avoid this, make sure that proper dosage is always at your hand, especially when giving to a child.  Young adults need proper vitamins, chewable, or non-chewable. The daily dose of nutrients is essential.

Watch out for the Sugar Coated

Are-gummy-vitamins-good-for-you-004Are gummy vitamins right for you though they tasted sweet? Sugar-coated chewable vitamins can be harmful if you always choose this type of chewable. So for more healthy gummy vitamins, you can select natural coated chewable to enjoy the nutrients. Also, look for gummy vitamins with no artificial food colorings. Food colorings can start allergic reactions, behavioral problems, and may cause the growth of cancer.

Aside from that, artificial sweeteners found in the coat of gummy vitamins can harm your teeth over time. Treated like candies, the sugar found in adhesive can attach to your teeth, which will cause bleeding and slow deterioration of teeth; if not all, it can leave some of it. To prevent this from happening, make sure you brush your teeth and drink plenty of water. It will wash away the glucose syrup, gelatin, or sucrose in your teeth. It will also flush out the sugar in your body.

Too Much of It is Bad for Your Health

Though you can see the improvement with your child taking vitamins or supplements because of gummy vitamins, you should take note of the behavior it can give. It can be addictive, and even young adults are not worried about consuming a higher dosage of chewable vitamins.

Yes, it can be flushed out from your body, but it does not mean that you should take a high dosage of it. Overconsumption of vitamins can be toxic, and who knows not all of it can be flushed out daily. Make sure to follow the recommended amount to avoid toxification and addictions, especially to children.

Our Insights

Indeed, chewable vitamins have their pros and cons. But are gummies good for you? Some may say it helps them in many ways, and the improvement can be seen among their children and young adults. However, since gummy vitamins consist of most sugar or glucose, it can be harmful with your teeth. Especially when you are taking vitamin C, the ascorbic acid formulation, it is not advisable to take it along with gummy vitamins. The combination of sugar and vitamin C can destroy tooth enamel. If this combination cannot be avoided, you should make it a habit to brush your teeth or use floss right after you took it. Do not forget to drink lots of water as well.

Vitamin C- Discover Natural Sources, Find Facts and Amazing Benefits!


Vitamin C is one of the essential nutrients that our body needs. There are many forms of vitamin C, and it is commonly known as ascorbic acid. But what does it do to our bodies?

Vitamin C helps our immune system to protect our body and keep our tissues repaired at all times. It is the standard treatment for common colds and allergies.

Given that vitamin C is essential in our daily vitamins, where can we get this? The most common sources for this vitamin are fruits, and some can be vegetables. For fruits, here are some sour yet full of vitamins:

  • Citrus
  • Kiwis
  • Mangoes
  • Pineapples
  • Berries
  • papayas

These are the sources of vitamin C, according to the National Institutes of Health. But if you are looking for the vegetables as a source of these vitamins, you have the following selections:

  • Peppers, both red and green
  • Spinach
  • Cabbage
  • Cauliflower
  • Turnip greens
  • Tomatoes
  • Broccoli
  • Winter squash
  • Brussels sprouts

If you cannot choose either of the fruits and vegetables food selections for vitamin C, you can think about taking the supplement, but it’s wise and recommended to get it from fruits and vegetables. Read on to find many reasons why should you consider taking vitamin C?


Importance of Vitamin C

There are a million reasons why you should intake it, but we can only give you a summary of the most important ones as to what is the main reason why it is essential to your health?

Vitamin C for collagen

Our body needs to have collagen, which is significant to make our skin, tendons, ligaments and blood vessels in healing wounds and prevent the formation of scar tissue. It is one of the needs to repair and maintain cartilage, bones, and teeth.

Fights Cancer Cells

yRlpf0ibNbOne way to block cancer cells is to have sufficient vitamin C in our bodies. The damage made by free radicals can be fatal when left untreated. The miracle in this vitamin is a vital antioxidant that helps protect cells from damage caused by free radicals, which we are exposed to overtime. According to the study, air pollution, especially coming from cigarette smoke and ultraviolet light from the sun, can be treated by it.

Lowers Risk of Diseases

Some diseases are believed to reduce the risk of having if we have enough daily dosage of this vitamin. Some of the illnesses are cancers, cardiovascular disease, diabetes, and macular degeneration or cataracts.

Vitamin C for your Eyes

According to a study, daily intake of 500 mg vitamin C daily, along with beta carotene, vitamin E and zinc supplements. This maintenance over time can slow down the progression of advanced age-related eye problems. The visual loss can be diminished by 19% even if you already have early signs of the disease.

Prevent Heart Attack

Yes, vitamin C is vital when it comes to your heart health. In a study, taking vitamin C can prevent heart attacks and slow down the hardening of the arteries and avoiding the bad cholesterol to proliferate. Also, another study supported that this has a slow yet effective way to lower high blood pressure without any supplements or medication maintenance needed.

Say goodbye to the common cold

Most of us mistakenly think the treatment for the common cold is antibiotics and other supplements that cater. A unique study shows that when you take vitamin c, you can still have sinusitis, but the good part is when you are sick, it can shorten the time when you have symptoms of being sick.

When to know you are Deficient

When you have vitamin C deficiency, do not be weary because this is normal. Vitamin deficiency happens when your diet lacks specific vitamins. According to medical professionals, the supplements help to cure smokers.

So how will you know if you are lacking? The following signs and symptoms can tell if you have a deficiency.

  • Bruising
  • Gingivitis
  • Bleeding gums
  • Dry Hair and Skin
  • Slow healing of wounds
  • Nosebleed
  • Warding off infection

But if you have an advanced deficiency, you may also have a weak immune system, which can cause scurvy. It is a condition in which you will quickly get bleeding gums, joint pain, and poor wound healing. These symptoms can happen in an instant without forewarning.

Vitamin C Dosage

HM4uQcSADDTo skip getting deficiency, you should know the right dosage of it. According to research, 40% of men and 38% of women have a lack of it because not enough eating of vegetables and fruits can cause deficiency, not only vitamin C but others as well.

There are different vitamin C supplements – those called sodium ascorbate and ascorbic acid. These two kinds of vitamin supplements have different effects. Though both are water-soluble, ascorbate cannot upset your stomach if you will take more than the daily recommended allowance. But the ascorbic can upset your stomach.

The recommended daily allowance or RDA depends on age, gender and medical condition of an individual. For nursing and pregnant, we suggest taking a higher dosage to maintain the immune system.

If you take improper RDA of vitamins, it can lead to kidney stones, irregular heartbeat, and diarrhea. One thing you should learn before taking supplements, you should consult your doctor beforehand.

Our Insights

Indeed vitamin C is one of the essential vitamins that our body needs to increase the immune system. Do not take for granted this kind of vitamins because it enables other nutrients in your body to absorb quickly. It also has antioxidants and is suitable for your skin and hair. There are many benefits of taking this vitamin as it will give you a lasting effect.

Benefits of Vitamin K are Essential for Overall Health


The benefits of vitamin K have shown significant results from blood clotting to bone health. Vitamin K, like other vitamins, is essential to our overall health. One cannot say to be healthy when there is a deficiency.

The benefits of vitamin K play an essential role in maintaining other vitamins balance like vitamin D. Vitamin K is a fat-soluble vitamin that links to bone mineralization and blood clotting. It also keeps proper cognitive function, healthy metabolism and reduces the risk of cancer. Many people seldom know the benefits of vitamin K, so as a result, it is always taken for granted.

KscdswcdswVitamin K, as an essential vitamin, is what our body needs to prevent unnecessary bleedings in our body. The initial letter ‘K’ comes from the German word “koagulation,´ which means ‘blood-clotting vitamin.’

One crucial situation that will prove the importance of vitamin K is in the conditions of newborn babies. Newborn babies have few amounts of vitamin K in their bodies. If the deficiency is not addressed as early as birth, it can lead to more severe bleeding problems. So, the consumption of vitamin K should not be overlooked.

According to researchers, the results of the benefits of vitamin K can be seen with adult men and women. With the help of the food source and following daily recommended allowance, the benefits of vitamin K are achievable.

Recommended Daily Allowance

The recommended daily allowance (RDA) of vitamin K is based on gender and age. There are exceptions for those who are pregnant, lactating and taking medications or treatments.

For infants, the daily requirements for 6 months old and below are 2.0 mcg per day. Then, 2.5 mcg per day is the daily requirement for 7 – 12 months old.

On the other hand, for children 1 – 3 years old, the daily requirement is 30 mcg per day. You can give 55 mcg per day for 4 – 8 years old and, for 9 – 13 years, it is 60 mcg per day.

Further, adult males and females have the same RDA. For ages 14 – 18, you can have 75 mcg per day and 90 mcg per day for 19 and older.

The RDA for vitamin K is the guide you should know if you are deficient or over this vitamin.

Are you deficient or in excess?

How will you know if you are deficient or in excess of vitamin K?

Vitamin K deficiency is a hemorrhagic disease. It is a medical condition in which the body has difficulty in fat absorption or a liver disorder. It usually happens for infants or children who are not yet able to synthesize vitamin K on their own. The bleeding usually occurs in their brains after delivery. The reasons can be due to the lack of vitamin K content in breast milk or intestinal malabsorption.

When it comes to adults, vitamin K deficiency is an uncommon condition because of daily food consumption. Many are eating green leafy vegetables, which are a good source of vitamin K and other vitamins. Also, plenty of good bacteria are present in our intestines, which are responsible for synthesizing vitamin K.

Some treatments for vitamin K deficiency are made through injections or oral medications. If other medicines cause the defect, the solution is to decrease the dosage of these medications and to increase vitamin K consumption.

Where does vitamin K come from?

The last thing we need to do in knowing the benefits of vitamin K is to be familiar with vitamin k sources, aside from supplements. Most vitamin-K-rich foods are offered by green leafy vegetables, some meats and other healthy foods. To start our vitamin k foods list, we will begin with the green leafy vegetables.

Green Leafy Vegetables

To increase the amount of vitamin K in our body, prepare a cup of raw kale to have an astonishing 141% of vitamin K RDA. Also, you might want to try collards. With half a cup of boiled collards, you will be getting 662% of vitamin K daily requirements. Both kale and collards are also a good source of vitamins A and C.

Another fantastic food source of vitamin K is turnip greens. With a half cup of boiled turnips, your body will have 532% of vitamin K daily requirements.

Spinach is also a right choice, in which you can have 181% of vitamin K RDA. There are other vitamins and minerals present in spinach, so considering it in our diet is the right choice.

To satisfy your need for vitamin K foods, mustard greens can offer 524% what our body needs as a daily requirement. You can also have other vitamins and minerals.

Are you looking for the right amount of vitamin K? Well, you can have enough amount of vitamin K RDA by eating iceberg lettuce. A cup of raw iceberg lettuce offers 18% of vitamin K daily requirements. Consuming more than a cup of iceberg lettuce can go along with other healthy foods in your diet.

You can also choose a pumpkin. This vegetable has many health benefits, including vitamin K. Half a cup of pumpkin can give you 25% of the recommended daily allowance of vitamin K.


There are fruits rich in vitamin K. For starters, you can have kiwi; a fruit originated in New Zealand. One cup of kiwi can suffice the needed 89% recommended a daily value of this vitamin K.

Then you can have avocados. One cup of avocado in cubes covers 39% of vitamin K RDA.

Also, you can have pomegranate. Juicing pomegranate and drinking one cup will give you 32% of vitamin K daily requirement, while a cup of grapes can give you 14% of this vitamin RDA. It is high in antioxidants, so eating grapes can provide you with lots of vitamin C.

And you can never go wrong with prunes. Eating one cup of prunes can give you 129% of the RDA of vitamin K.


From fruits to vegetables, and now, some berries. To fulfill your body’s need for vitamin K, you can have blueberries and blackberries. These two berries can provide your daily requirement of vitamin K. Half a cup of blueberries can give you 18%, while one cup of blackberries can offer 36% of vitamin K RDA.


Spices do not limit their purposes with their aroma for cooking. Other spices like parsley can provide you with vitamins and minerals more than enough of your daily requirements. Parsley offers 574% of vitamin K RDA. You can also have other vitamins like A and C, and it is a good source of iron.


The benefits of vitamin K comes from the food we eat. Chicken breast and beef are some of the accessible vitamin K sources. Three ounces serving of chicken breast has 17% of the daily value needed by our body. While, three ounces of beef, broiled, can provide 8% of vitamin K recommended daily allowance.

Other food sources

Other than fruits, vegetables, and meat, vitamin K has some other food source. One of the food sources is soybean. Soybean in fermented form is a traditional dish in Japan. The dish is called ‘Natto.’ Three ounces of natto can provide your body with a sumptuous 1,062% of vitamin K daily recommended allowance.

Another form of soybean which you can enjoy to have vitamin K RDA is through roasting. Roasted soybean in half cup can serve you 54% of vitamin K daily requirements.

After soybean, you can have eggs. Eggs are vitamin-rich foods, including some minerals. You can have one large hard-boiled egg, and you can have 5% of vitamin K RDA. It is a small percentage of the total RDA. But still, you can enjoy your diet with eggs.

Vitamin K Health Benefits

With these foods, the benefits of vitamin K are around the corner. But have you imagined the components of vitamin K?

Vitamin K has three types, and each type has functions that will benefit our body.

The first one is vitamin K1 or phylloquinone. Vitamin K1 is commonly found on green leafy vegetables. It plays a significant role in maintaining healthy blood clotting.

The second type is vitamin K2 or menaquinone. The bacteria synthesize vitamin K2 foods in our gastrointestinal tract; Common sources include cheese, fermented soy, goose liver, dark chicken meat, butter, egg yolks. Vitamin K2 foods contribute to the health of our liver, blood vessels’walls, bones and tissues.

The last type of vitamin K is Mendione (K3). It is the synthetic form of vitamin K. This type of vitamin K is not recommended because of the high level of toxicity it may give our blood.

Prevents Loss Bone Density

One of the benefits of vitamin K is making our bones strong until we reached the peak age where our bone mineral density reduces. If we have reduced our bone density, we are not far in experiencing osteoporosis. Therefore, adequate amounts of vitamin K can minimize the risk of osteoporosis and loss of bone mineral density. Include in your diet some foods rich in vitamin K like green leafy vegetables that will prevent bone density loss.

Regulate Blood Clotting

Another promising benefit of vitamin K in the regulation of blood clotting. Blood clotting is the transport of calcium around our body. It is essential during the amalgamation of prothrombin during injury because of the tear in our blood vessels. Also, vitamin K ensures proper blood circulation in our tissues, which links to correct blood clotting.

Promotes Better Heart Health

The benefits of vitamin K encourage better heart health. It acts as a potent inhibitor of arterial calcification. The deposition of calcium on heart walls will be prevented by an adequate amount of vitamin K in our body. Also, it reduces the risks of heart attacks. According to a study, vitamin K2 foods can lower calcium-related health risks. It means that it is essential for our body to increase the intake of vitamin-K-rich foods.

Promotes Normal Menstrual Cycle

Women understand the importance of regular menstrual cycle without pain. If you need the relief of the pain, you can start increasing the consumption of vitamin K. One of the benefits of vitamin K is to promote normal menstrual cycle, which includes balancing of hormones to reduce cramp or pain. Another thing that vitamin K provides is to reduce excessive menstrual bleeding. Too much blood during menstruation is not healthy. So, following the recommendations of vitamin K intake daily can ensure optimal health for women.

Healthy Pregnancy

One sign of vitamin K deficiency can be seen in pregnant women who suffer from vomiting and nausea. To prevent this condition from happening until childbirth, you will need to take enough vitamin K. Another benefit of vitamin K is to relieve women from vomiting and nausea during pregnancy. A lack of vitamin K in our body can result in the hemorrhaging of the baby. If the baby has vitamin K deficiency, it should be treated right away. Another study also shows that asthmatic children usually have vitamin K deficiency. Including vitamin-k-rich foods on the plate will lessen your chances to accumulate vitamin K deficiency.

Prevent Cancer

Vitamin K, in some ways, can prevent cancer as it prevents internal bleeding. Bleeding in the liver is a serious threat to our health. It has been observed that the bleeding in the liver is linked to gastrointestinal disorders. Therefore, adequate amounts of vitamin K can help reduce this kind of threat.

Helps in Brain Development

One of the essential benefits of vitamin K is brain development and improves cognitive function. It ensures that there are no degenerative conditions. Also, it prevents the requirements of people from memory loss.

Boost Immune System

By providing the necessary nutrients to the immune system, adequate intake of vitamin K foods will also boost our immunity from various germs and diseases.

Regulates Blood Sugar

One of the medical conditions we are avoiding is diabetes. Well, thanks to vitamin K. One of the benefits that vitamin K provides us is reducing blood sugar levels. Vitamin K sources offer nutrients that improve insulin sensitivity.

Vitamin KWhat we think of Vitamin K

Indeed, vitamin K offers a lot of health benefits to us. Following the daily recommended vitamin K intake can provide our optimal health. Like other vitamins, taking too much dosage of the recommended vitamin K can result in side effects. If you think you have a deficiency, self-medication is not advisable. Seek medical advice before taking supplements. But, including vitamin K foods in your diet will surely provide you with the best benefits of vitamin K.

Vitamin E Benefits for Better Health, from Inside and Out.


Vitamin E benefits our body in many ways. Most of it targets our immune system and heart functions. Other benefits focus on vision, reduce risk of cancer, and cell protection.  With this, taking vitamin E provides more than singular health benefits.

Vitamin E benefits come in several forms with a fundamental role as an antioxidant to reduce free radicals that can damage cells. Though vitamin E has many compounds, only the alpha-tocopherol is used by our body. What else can it do?

With its many benefits, vitamin E is a fat-soluble vitamin. It ensures that our body will not suffer from a deficiency in vitamin E. The defect is usually a result of a lack of vitamin E rich foods in our body.

Consumption of vitamin E is through a healthy diet. Some foods can provide us with the benefits of vitamin E. Some of it comes from natural food sources, and others are from supplements. Unlike natural food sources, vitamin E supplements should be taken with caution. There are side effects of taking too many supplements like overdosing. It may occur when you have existing medications.

Recommended Dietary Allowance

To avoid deficiency and to overdose, there are recommended dietary allowance for vitamin E. To make it simple, the dosage of vitamin E depends on your age and gender. It goes the same way with other vitamins.

With vitamin E, the recommended dietary allowance (RDA) for children 1 – 3 years old is 6 mg per day or 9 IU and 7 mg per day or 10.4 IU for 4 – 8 years old. For 9 – 13 years old, the RDA is 11 mg per day or 16.4 IU. When it comes to adults, the RDA is 15 mg per day or 22.4 IU for males and females. But there is an exception for pregnant women, which is about 15 mg per day or 22.4 IU and for lactating is 19 mg per day or 28.5 IU.

If you have a deficiency, the maximum dosage of vitamin E for adults is 1,000 mg per day or 1,465 IU. However, you need to seek medical advice first before doing this, especially when you are on blood-thinning medications.

But how does vitamin E deficiency happen in our body? Since we consume vitamin E, malabsorption may occur, which results in vitamin E deficiency. You can know if you have a lack if you have symptoms like anemia, skeletal myopathy, peripheral neuropathy and impairment of the immune response.

What are the food sources?

Vitamin E benefits our body by resolving vitamin E deficiency. Foods like nuts and vegetables are good sources of vitamin E. These foods have vitamin E that is beneficial to your health. You can add this to your diet or even to your regular meals.

Eating healthy foods does not mean you have a deficiency or something is wrong with your health. In some way, vitamin e benefits us if we consider healthy foods for your meal. It will keep your body in good condition. As vitamin E provides our body with the needed antioxidants, we need to consume more healthy foods with Vitamin E.


For instance, you can consider almonds as one of the best vitamin E foods. Just an ounce of almonds can provide you about 7.4 mg of vitamin E. You can also have almond milk and almond oil to enjoy the vitamin E benefits.

Other than almonds, you can have hazelnuts. Hazelnuts can provide your body with 20% of vitamin E RDA. Others consume hazelnut milk as an alternative to vitamin E benefits.

You can also have pine nuts to have vitamin E benefits. Others use pine nut oil for additional body benefits.

Some Seeds

Vitamin E benefits our body through the consumption of seeds like sunflower, pumpkin and sesame. Eating a quarter cup of sunflower seeds can give us almost the RDA of vitamin E. This is considered one of the most convenient ways of eating vitamin E foods.

Green Leafy Vegetables

Who would have thought that green leafy vegetables can be a good source of vitamin E? With these vegetables, vitamin E benefits to our body that we need to be healthy.

One of the green leafy vegetables that we consider is the swiss chard. Just a cup of swiss chard green can give us 17% of the daily recommended vitamin E. You can make sure to have your 100% RDA of vitamin E by adding this vegetable to your meal. You can also have the mustard greens. Even it contains 14% of daily requirements, it will be exciting to combine these greens to other vitamin E sources.

Some other green leafy vegetables are broccoli, spinach, turnip greens, and kale. Each of them offers different vitamin E daily requirements. However, it is essential to know other vitamin E sources. The vitamin E benefits our body with these green leafy vegetables. Aside from vitamin E, we can get different vitamins and minerals.

Plant Oils

Plant oil as a source of vitamin E can be from wheat germ oil, sunflower oil, coconut oil, cottonseed oil and other seed oils. The oil with vitamin E benefits us with as much as 100% of the daily requirements. These vitamin-E-rich oils are usually cold-pressed, unrefined and organic, making it still a natural source.


Moving on, from nuts to vegetables to seed soils, fruits can provide us with the vitamin E benefits that our body needs. Some of the fruits to be considered are avocado, olives, and papaya. These fruits should be part of your vitamin E sources.

For instance, avocado contains more than 2 mg of vitamin E, while papaya has 17% of the daily requirements. For olives, you can have 20% of your daily recommended allowance.

These fruits are versatile so that you can consume it in many ways. As for avocado, you can make the famous guacamole for salad, sandwiches and other food recipes. Papaya, on the other hand, can be made from smoothies and other healthy snacks. And for olives, the last but not the least in our list, you can add this to your favorite salad as toppings.

Some Spices

Some spices, such as parsley, can also bring to your plate the vitamin E benefits you need. Parsley is one of the best vitamin E sources. You can have it fresh for your salads or dried. But we recommend it fresh for better results.

Best Reasons Why Vitamin E

We are familiar with the daily recommended requirements of vitamin E., And we are aware of the natural food sources to get the full vitamin E benefits. But what good will it bring to our health?

The primary role of vitamin E in our body is to provide antioxidants and address chronic diseases from developing. So, let’s consume and reap the many benefits of healthy vitamin E foods.

Maintain Good Cholesterol

Vitamin E benefits our body with good cholesterol. This good cholesterol is the compound made by the liver, which contributes to the proper functions of cells, nerves and hormones. But when the cholesterol oxidizes, it becomes bad cholesterols. At this point, vitamin E provides antioxidants to fight the oxidation. It is one of the fundamental roles of vitamin E.

The compound in vitamin E that is responsible for preventing bad cholesterols is tocotrienol isomers. These isomers have three double bonds that protect our heart arteries from thickening or what doctors call atherosclerosis. This process is not fully available during the consumption of synthetic vitamin E.

Reduce the progression of cancer cells

Vitamin E benefits come in the form of fighting cancer cells in our bodies. With the right amounts of antioxidants in our body, it can prevent heart diseases and cancers. Since cancer cells or free radicals are formed naturally in our bodies, we need vitamins to counter-attack these damaged cells. Vitamin E benefits our cells by limiting the damage cells. It is how the prevention of more severe problems can be taken care of.

Aside from fighting off free radical cells in our body, antioxidants in vitamin E benefits our cells to naturally age slowly. Also, antioxidants prevent heart diseases and increase our immune system. A robust immune system and a healthy heart can lead us to good health. Common illnesses and medical conditions can be prevented with adequate amounts of vitamin E in our bodies.

Moreover, vitamin E benefits those who are receiving medical treatments such as dialysis and chemotherapy for treating cancers. During these treatments, our immune system becomes weak, and we need more antioxidants to keep our body fighting off the remaining free radicals. The treatment of cancers does not only kill the damaged cells, but it also eradicates the functional cells. It is unavoidable, so what our body needs during the treatment sessions are a support to our immune system. Our body should be prepared to avoid complications and other unwanted side effects.

The isomers of vitamin E can be used for cancer protection, as well. According to a study, vitamin E contributes to the suppression of tumor growth with oral doses of tocotrienols. It works by turning off the genes tied to cancer and inhibiting angiogenesis or the abnormal growth of blood vessels inside a tumor. Some of the cancers that can be prevented by vitamin E compounds are breast, prostate, hepatic and skin cancers.

Promotes Healthy Skin

The vitamin E benefits our skin by providing moisture, elasticity and strengthening of walls of our skin. This vitamin will boost the natural anti-aging nutrients within our bodies. It reduces inflammation to your skin to give you healthier and youthful skin. But what vitamin E benefits our skin is the antioxidants working to keep our skin from sunlight and protecting it against skin cancer.

Other skin diseases such as acne and eczema can be prevented by vitamin E. Also, foods rich in vitamin E benefits our skin by treating sunburn and promoting cell regeneration to lessen scars and wrinkles.

Prevents Hormonal Imbalance

Other vitamin E benefits include balancing our hormones in the endocrine and nervous system. Both of which maintain our weight at healthy levels and keep the menstrual cycle regular. Yes, vitamin E contributes to reducing Pre Menstrual Syndrome symptoms such as cramps, anxiety and cravings. Just take vitamin E supplements a week before your menstrual cycle begins to reduce the PMS symptoms. It also makes your cycle regulated by balancing your hormones.

Healthy Scalp

A healthy scalp is one of vitamin E benefits by providing it with natural moisture. Using vitamin E oil prevents the dryness and flakes on your scalp. It also provides a healthier and fresher hair look. And you can feel the difference immediately after just a few drops of it to your hair.

Address Vision Problems

Moreover, vitamin E benefits our eyesight by decreasing the risk of age-related macular degeneration, which can result in blindness if left untreated. With other vitamins like A and C, it can improve your vision and the healing after eye surgery.

Increase Memory

As we age, we tend to lose memory function. It happens because of the deficiency in vitamins, particularly vitamin E. Vitamin E benefits the brain by providing anti-inflammatory against causing Alzheimer’s disease. Other brain disorders that vitamin E can prevent is dementia. With adequate amounts of vitamin E in our body, it can slow down other brain disorders, while increasing our memory.

What we think of Vitamin E

Indeed, vitamin E benefits our body in many ways. Our body can enjoy the full package of vitamin E with natural food sources and supplements. To complete our diet, adding some vitamin E foods can provide adequate amounts of antioxidants. If you want to take vitamin E supplements, make sure to get a medical prescription before accepting it as self-medication.

Vitamin D Foods – Best Food Sources for Stronger Bones and Muscles


Vitamin D foods are what our body needs to have an adequate amount of calcium. And building calcium for our bones is essential as strong bones are what comprise our body’s strength!

Vitamin D foods are essential in keeping our bodies to have strong bones. It helps our bones not to be deficient in vitamin D. Deficiency in vitamin D is linked with Rickets disease.

Rickets disease is a condition where bone tissues do not mineralize, making our bones soft. It leads to skeletal deformities. Other health disorders concerning calcium deficiency are bone pain, muscle pain and fatigue.

So, eating vitamin D foods can prevent these health conditions. With vitamin D, the needed calcium is absorbed by our bones. More so, calcium prevents the release of parathyroid hormone. This hormone makes the bone-thin and brittle by incorporating the bone tissue.

Health Benefits

Other than bone strengthening, vitamin D foods can provide our body with many health benefits. One of these is keeping the function of our muscles that supports the bones. Also, it gives power to your immune system, making us resilient to diseases and other infections.

Some research shows that vitamin D prevents the risk of some cancers like colon, prostate, and breast. Also, it may contribute to the treatment of diabetes and heart-related diseases.

Also, vitamin D high foods can lead to a healthy pregnancy. According to studies, vitamin D gives nutrients to pregnant women and neurodevelopment for babies. It also provides an immune system for both the mother and baby.

One of vitamin D foods tasks is to combat depression, anxiety and stress. Vitamin D believes in countering the negative moods in our bodies. It increases hormones that affect our moods to become more pleasant and positive in many ways.

Moreover, since vitamin D high foods regulate calcium absorption, deficiency of vitamin D is associated with rheumatoid arthritis, according to a study from Oxford University. Therefore, vitamin D foods regulate pro-inflammatory cells, which create balance inflammation in our bodies. As a result, it will heal inflammation and infections to our bodies.

Vitamin D Recommended Intake per Day

With the benefits of vitamin D, it is of great importance to know the recommended daily intake. The amount of vitamin D is based on your age, and as we grow older, the consumption of vitamin D will increase. Support for bone health as we grow older will provide strength and prevent medical conditions related to bones.

The following are the daily recommended vitamin D intake.

Infants from 0 – 12 months will need 400 IU or 10 mcg. For ages 1 to 70 years old, 600 IU or 15 mcg is recommended, while those for 70 years past above will need 800 IU or 20 mcg.

For lactating or pregnant women of ages 14 to 50, 600 IU or 15 mcg will be the recommended daily intake of vitamin D.

What are vitamin D foods?

With that recommended amount of vitamin D in our body, where should we get it? What are the vitamin D foods that can provide us with the needed nutrients for our bones?

Not all healthy foods are an abundant source of vitamin D. Here is the vitamin D food list with promising results to your body.

Fish and Fish oil

One of the best sources of vitamin D is fish. And with regards to fish oil, you can never go wrong with it. One tablespoon of fish oil contains almost triple the daily recommended value of vitamin D in our body. It is suggested that those who have a deficiency in vitamin D.


You can have swordfish as your favorite dish if you want to have an adequate source of vitamin D; Take three ounces of swordfish that you can cook to have the recommended per day of vitamin D. Other than vitamin D, it also comes with vitamin B and other minerals.


Like swordfish, salmon is one of the vitamin D foods that can provide your daily recommended value of this vitamin. Just cook three ounces of salmon, and you will have what you need. Also, some vitamins like niacin and thiamin with omega-3 fatty acids are packed in salmon. Don’t forget selenium and phosphorus, as your much-needed minerals.


Also, Atlantic mackerel is a great vitamin D food source that complements to your daily recommended vitamin D. One fillet of mackerel can cover your needed vitamin D and B vitamins. Other minerals like selenium, phosphorus and magnesium can provide nutrients in your body.

Meat Organs (Liver)

Other than fish, beef liver covers a certain amount of vitamin D. It is suggested that if you eat three ounces of beef liver, you will have the recommended daily value of vitamin D. Aside from vitamin D, it provides B vitamins, which gives you more reason to include this in your vitamins D food list.


Fish and meat are not only vitamin D high foods. You can still have eggs that can substitute for those who have an allergy to fish. And eggs will be a great choice if you are not a fan of meat organs such as the beef liver. Other than vitamin D, eggs are an amazing source of other vitamins and minerals, which give your body more nutrients.


If you have no problem in your digestion like lactose intolerance, you can have one cup of milk for the daily recommended value of vitamin D. You can also get B vitamins, calcium and phosphorus. Make sure you are getting fortified milk.


Yogurt is also one of the vitamin D foods which provide nutrients for better bone development and strength. It is a dairy product that offers other nutrition like B vitamins and minerals. Look for Greek yogurt, no added sugar and additives to maintain a healthy and balanced diet.


Since we cannot have vitamin D from vegetables, you can enjoy its oils in the form of margarine. Margarine is not butter though it tastes like butter. And yes, fortified margarine is what you need to have vitamin D daily recommended value. Other than that, you can have vitamins A and E.


Enriched with vitamin D, fortified cereals are the choice of vegetarian people if they feel like having vitamin D deficient. Since it is packaged foods and processed in a way to include vitamins and minerals from fruits and vegetables, you need to read the labels. Make sure that ingredients can cover your needed nutrients like vitamin D.


Indeed, there are limited vitamin D foods for vegetarian people. And one of the vitamin D foods that they can have is cheddar cheese. A great source of vitamin A and B with other minerals, one cup of diced cheddar cheese, can give your daily value of this vitamin.

Orange Juice

Moreover, make sure you have a natural squeezed orange juice as a vitamin D food source. If you have a limited source of fresh orange, check the orange juice in supermarket shelves. Make sure to have vitamin D as one of its ingredients.

How to avoid vitamin D deficiency?

If you fail the recommended daily intake of vitamin D, over time, you can experience the deficiency symptoms. As we have mentioned earlier in this article, one common disease for vitamin D deficiency is the rickets disease. Well, to avoid more severe complications for vitamin D deficiency, such as osteoporosis, make sure you can do the following tips we prepared.

Include more vitamin D foods in your diet.

Vitamin D foods sources are fish, beef liver, eggs and other products like yogurt and cheese. There are only a limited source of vitamin D foods. So take your chance and include it in your daily meal plans.

Protect your kidneys.

Your kidneys are responsible for the conversion of vitamin D to calcitriol. Calcitriol is the active form of vitamin D, and a lack of calcitriol can lead to deficiency.

Make your digestion in good shape.

Like with other healthy foods, your digestive system is the key to the proper absorption of nutrients from the food we eat. For instance, vitamin D foods need to have an active form so that we can absorb it properly. Malabsorption can only lead to deficiency.

Reduce weight to have less fat.

Healthy body weight is needed to ensure the sufficiency of vitamin D in our body. Otherwise, the increase of fat cells in our blood can lessen the vitamin D in blood circulation.


What happens when you have too much vitamin D? Like other vitamins, if one has surpassed the recommended daily value of vitamins, it can lead to toxicity. If not treated right away, it will cause some irreversible health effects.

How do you know if you have an overdosage of vitamin D? Symptoms of overconsumption are weight loss, anorexia and heart arrhythmias. It can also damage our heart, blood vessels and kidneys if you have too much calcium in your blood.

Usually, what leads to the toxicity of vitamins in our body are the supplements that we are taking without the proper medical prescription. Then, an overdose of vitamin D in our body is not caused by vitamin D rich foods.

The goodness of vitamin D foods

And yes, vitamin D does not only come from what we eat or drink. One great source of vitamin D is sunlight. Our exposure to sunlight can give us vitamin D that our body needs. As the primary source of vitamin D, it increases levels of chemicals in our brain called dopamine and serotonin.

Another thing, when it comes to vitamin D foods, you cannot have an abundant source of naturally high contents of this vitamin. That is why we have vitamin D supplements that can provide additional vitamin D in our body. It is of great value that we have supplements like vitamin D foods. Otherwise, we will have a deficiency, which is not helpful.

However, vitamin D supplements are only recommended if you have a deficiency in this vitamin. Some causes of vitamin D deficiency are from age and medical conditions that affect the absorption of dietary fat. Celiac disease and Crohn’s disease are health conditions that lower the concentration of vitamin D.

But before taking any supplements, always check with your doctor what will be the best vitamin D supplement for you. Since there are two ends in the rope, you must be cautious between deficiency and overdosage, which can lead to toxicity. Make sure that you only have adequate amounts of vitamin D from the quality and healthy food sources of vitamin D. More so, follow the recommendations of your doctor that will determine how many dosages of vitamin D you need.

Self-medication to alleviate the deficiency of vitamin D or any vitamins is not recommended. Proper treatment and medication are still needed to prevent further health problems.

Benefits of Vitamin C – Your Antioxidants Shield to fight off Diseases.


The benefits of vitamin C are what make our body resistant from diseases. Vitamin C has powerful antioxidants, which make it the most effective and safest nutrients. An adequate amount of vitamin C in our body is associated with having better health!

Benefits of Vitamin C

The benefits of vitamin C include many biological functions. Vitamin C, like ascorbic acid, provides nutrients that will boost the immune system. It also contributes to the prevention of various diseases like hypertension, asthma, frequent colds and even potential cancer cells.

Vitamin C is a water-soluble vitamin that acts in the synthesis of collagen in our body. With enough collagen, it will strengthen our muscles. It contributes to maintaining the good health of our cartilage, bones and teeth.

On some occasions, the benefits of vitamin C provide treatment and prevention to scurvy disease. Scurvy diseases are a medical condition linked to having vitamin C deficiencies.

Around 1550 B.C., the first symptoms of scurvy observed. The symptoms include detachment of teeth from gums, blood coming out from the nose, thinning of skin and fatigue. Not long enough, scurvy diseases were no longer a threat to the health of people. In the 18th century, a British Royal Navy, James Lind, found out that eating lemons and oranges lowered the risk of having scurvy. And in the early 20th century, it has been discovered that foods like lemons and oranges form ascorbic acid when synthesized. Soon, it is called vitamin C.

Vitamin C is essential in our body; however we cannot generate this vitamin. Also, our body can only store a few amounts of vitamin C. Inadequate amounts of vitamin C can result in deficiencies, which is less than 350 mg. It will defeat the benefits of vitamin C foods, which can cause bleeding gums, fatigue and bruise.

What is the deficiency of Ascorbic acid?

What is the reason for vitamin C deficiency? Well, knowing the causes of deficiency gives understanding to the many benefits of vitamin C.

Vitamin C deficiencies can cause the stop of collagen synthesis, which is vital to our skin, blood vessels, and specific tissues. You will know if you have a lack of it if you are quickly getting tired or experience fatigue. Other signs of vitamin C deficiency are bleeding of the gums and slow healing wounds, even when blood sugar is at normal levels.  Vitamin C deficiency includes inflammation and oxidative stress and immune deficiencies, among others.

Who are vulnerable to having vitamin C deficiency? Those who are not eating 90% of the required vitamin C have a high risk of developing diseases related to this vitamin deficiency. So, it is essential to consume vitamin C foods regularly and prevent all these.

But when you eat vitamin C high foods regularly and still not getting the benefits of vitamin C, then you might have malabsorption issues. If you have this kind of health condition, you may need to consult your doctor and get some medical advice to counter vitamin C deficiency.

The Recommended Daily Allowance (RDA)

Keep track of your daily consumption of vitamin C to know if you have a deficiency or overdosage. The factors in knowing your RDA are age and gender. It differs from women who are pregnant and breastfeeding. We also have some recommendations for those who smoke or are exposed as a secondhand smoker.

Now, to have the benefits of vitamin C, the recommendation for infants at ages 0 – 6 months is 40 mg per day, while 7 – 12 months is 50 mg per day. Children have some variations in vitamin C RDA, which includes 15 mg per day for 1 – 3 years old. Then, you will need 25 mg per day for 4 – 8 years old and a little bit higher for 9 – 13 years old, which comes as 45 mg per day.

For teens, the recommended vitamin C is 65 mg per day for girls of 14 – 18 years and 75 mg per day for boys of the same age. In early pregnancy at this age, 80 mg per day is needed, then increase the dosage to 115 mg per day on the lactating period.

Adults, on the other hand, need more vitamin C. At ages 19 and above, men will have to take 90 mg per day. On the other hand, women need 75 mg per day. Pregnant women at this age need 85 mg per day and 120 mg per day for breastfeeding women.

Dosage of vitamin C for smokers and secondhand need an extra 35 mg per day.

When it comes to supplements, vitamin C has a different dosage, depending on the package. For instance, some supplements have 1,000 mg per day. But in multivitamins, vitamin C is at 50 – 100 mg per capsule. You will need to opt for vitamin C supplements if you have a deficiency. However, an overdose of vitamin C has no adverse effect on our health. And it has little side effects on our kidneys if consumed without drinking enough water.

Vitamin C foods

VitaminC Foods

There you have the RDA of vitamin C, which gives the benefits to our health. If you are going to consume healthy foods, we have prepared this vitamin C foods list.

The many benefits of vitamin C go beyond the prevention of some diseases. But what makes vitamin C the essential vitamin in our body—is because of cancer prevention and the boost in our immune system.

Our body is incapable of producing vitamin C. Therefore; we must consume foods that provide the health benefits of vitamin C to increase vitamin C absorption to our body.


You can have many berries as you want, but the highest vitamin C holder among them is the strawberries. Strawberries are also the tastiest berry in the world. It is a package with an abundant amount of fiber and antioxidants, which is useful for reducing oxidative stress and protection of heart from bad cholesterols. One serving of strawberries provides the RDA of vitamin C.


Other than berry, you can have a cherry. The acerola cherry is red fruit in bite-sized. But don’t be easily fooled by its looks, because the acerola cherry contains more vitamin C than an orange. It offers 65 times vitamin C compared to other fruits. Therefore, adding it to your salad and Greek yogurt will be beneficial to your health.

Citrus Fruits

Of course, no doubt that you can have vitamin C from citrus fruits like lemon, limes, oranges and grapefruits. The famous orange juice can provide 93 mg of vitamin C while grapefruit offers 70 mg; both served in a small glass.


Vitamin C does not always come in sour taste. For instance, papaya offers vitamin C. Not just an ordinary amount, but it gives 100% of your RDA. And a plus factor with papaya—it’s great for smoothies and yogurt.

Black Currant

Like papaya, black currant is unimaginable high source of vitamin C. One serving of black currant provides about 180 mg, with potassium, iron and vitamin B. This fruit may not be famous as a source of vitamin C, but you cannot go wrong with this. So try eating some of it.


Consuming vitamin C at a young age makes our respiratory tract stronger than those who avoid it because of its sour taste. So try eating kiwi, green fruit with the right juiciness so that you won’t taste the acidity. It is tricky but beneficial at the same time.


Looking for another juicy fruit with a high amount of vitamin C? Well, look no further because you can have cantaloupe for that. One cup serving will give you approximately 67 mg of vitamin C. Other nutrients that you can get from melons are vitamin A and potassium.

Exotic Fruits

Some fruits are not quite familiar to us, thus exotic fruits. Exotic fruits like guava and Amalaki fruit contains vitamin C, over 250 mg of the RDA.

Aside from vitamin C, guava comes with fiber, folic acid, potassium and other nutrients good for your diet. On the other hand, Amalaki fruit is from India is a nutrient-dense fruit that plays a fundamental role in Ayurvedic pharmacopeia. It is valued for boosting the immune system.


Other than fruits, there are certain vegetables with vitamin C. Bell peppers, brussels sprouts, cauliflower, broccoli, tomatoes and dark leafy greens are good vitamin C sources.

Eating enough of these vegetables can provide us with the health benefits of vitamin C. Some of these are reducing the risk of heart attack, cataracts, and other diseases related to vitamin C deficiency.

With these vegetables in our meal plan, it can provide more than vitamin C. Many nutrients like fiber, vitamins and minerals can be delivered to our body.

Health benefits of vitamin C

Health benefits of vitamin C

Vitamin C sources have many benefits because of its antioxidant properties. Eating the right amount of ascorbic acid food source can give you the health benefits of vitamin C.

Sufficient amounts of vitamin C rich foods can provide adequate amounts of collagen that strengthen connective tissues and bones. This vitamin is famous for the prevention of common cold and cough. It also offers proper absorption of iron, which enhances the body’s resistance to infection. Also, you can have vitamin C to fight viruses.

The benefits of vitamin C go beyond common cold and cough — one of the critical roles of vitamin C in reducing the risk of hypertension. Hypertension develops cardiovascular diseases if not prevented during its early stages.

For health conditions that involve blood vessels like congestive heart failure, atherosclerosis, high cholesterol, among others, it needs adequate amounts of vitamin C rich foods. This vitamin provides proper dilation of blood vessels, making it one of the amazing benefits of vitamin C foods. It also protects our cardiovascular system from following medical conditions brought by an unhealthy lifestyle.

Reversing the effect of lead exposure to children is also one of the benefits of vitamin C rich foods. The toxicity of lead among the children who have been exposed to it over time makes abnormal development and growth. Common symptoms of lead toxicity are behavioral problems, learning disabilities and sometimes low IQ levels.

Lead toxicity also has adverse effects on adults like damage in kidneys and an increase in blood pressure. Therefore, an adequate amount of vitamin C from childhood going to adolescents is significant. It gives protection from lead toxicity. And if unavoidable in urban areas, it can reduce the lead levels in our blood.

One of the benefits of vitamin C is the improvement of mood and functioning of the brain. The mood swings of an individual happen because of the psychological distress that accumulates a lack of neurotransmitters. So, regular intake of vitamin C can prevent extreme moods like depression, anxiety and stress.

Asthma is another medical condition that can be prevented. We can have the benefits of vitamin C by reducing symptoms of asthma. Vitamin C can protect our body from harmful effects of pollution, which results in asthma and other allergies. Getting daily enough amounts from vitamin C sources can prevent us from developing asthma and other common diseases.

The great benefits of vitamin C help repair wounds by reducing blood sugar levels, making it at an average level. According to the study, increasing the consumption of vitamin C is helping our body to process insulin and glucose. One reason for diabetes is low levels of ascorbic acid. Therefore, one of the benefits of vitamin C in preventing the occurrence of diabetes.

The art of having an adequate amount of vitamin C

Indeed, vitamin C has a vital role to play in our body. Keeping us resistant to diseases and viruses is one of the significant benefits of vitamin C high foods to our health. Each vitamin and mineral is the nutrients that our body needs to balance our health. More so, the benefits of vitamin C are the keys to maintain a healthy body and an enjoyable life.

Vitamin B Foods – Your Herald to Good Nutrition for Good Health


Vitamin B foods sources are relevant to other healthy foods to provide nutrition in our body. Proper nutrition is linked to good health. What our body needs are complete vitamin B for optimal health!

Vitamin B foods support our body’s metabolism and contribute to energy production.  There are several types of vitamin B that are essential for nutrition equation and preventive care. We can find vitamin B in green vegetables, whole or enriched grains, dairy and meats.

A deeper meaning for vitamin B is a water-soluble nutrient that plays an essential role in cell metabolism; Each of vitamin B has different functions in our body. It has various food sources and recommended daily dosage intake.

Most vitamins cannot be produced by our body, including vitamin B. Some may be created, but our body cannot make enough of it. Therefore, we are giving you the eight types of vitamin B and what you need to know about each of them.

Your Choices


Thiamin of B1 helps to convert the glucose from the food we eat and turn it into energy. It promotes nerve function of our body.

Where can you find thiamin? Vitamin B1 foods with thiamin are cereal grains, sesame seeds, legumes, wheat germ, nuts, yeast, and pork meat.

It is crucial to have an adequate supply of thiamin. Otherwise, your body will experience confusion, irritability, poor muscle coordination in your arm and legs, fatigue and weak muscles. You may have health disorders like beriberi. It is familiar to those who have thiamin deficiency. It affects your cardiovascular, muscles, digestion and nervous system functions. More so, thiamin deficiency can result in Wernicke-korsakoff syndrome or also known as wet brain syndrome. It is related to an excess of alcohol and diet with poor thiamin. Some symptoms include involuntary movement of the eyeball, paralysis of the eye muscle, staggering and mental confusion.


We now turn to vitamin B2 or riboflavin. Vitamin B2 or riboflavin involve in energy production and helps vision and skin health. Riboflavin is milk, yogurt, cottage cheese, wholegrain bread and cereals, egg white, leafy green vegetables, meat, yeast, and meat (liver and kidney).

Vitamin B2 deficiency includes symptoms like inflamed with cracks and redness in the tongue and corners of the mouth, anxiety, inflamed eyelids and sensitivity to light, hair loss, reddening of the cornea and skin rash. Riboflavin deficiency occurred when too much alcohol and less milk consumption of an individual.


The idea of getting enough vitamin B foods with niacin is essential for the conversion of carbohydrates and fats into an energy source. Enough niacin in our body can make our skin healthy. It also provides support to nervous and digestive systems. What makes niacin a little bit special among the B vitamins is because of its heat resistant. So when cooked, you can still manage to have niacin from vitamin B foods. Some vitamin B foods with niacin come in the form of meat, fish, milk, poultry, nuts, wholegrain bread and cereals and other protein source foods.

However, if you have an inadequate amount of niacin, you may have a pellagra disease. Symptoms like dementia, diarrhea and dermatitis will tell you if you are positive to have pellagra. If not cured, this can lead to death.

Vitamin B5 or Pantothenic

Always remember, proper nutrition is linked to good health. Therefore, pantothenic acid is vital to process carbohydrates, proteins and fats. It is critical to producing red blood cells and steroid hormones. Vitamin B5 is what bodybuilder needs for workouts. The food source of pantothenic can be found in meats, milk, eggs, peanuts and legumes.

Vitamin B6 or pyridoxine

If vitamin B5 is responsible for producing red blood cells and steroid hormones, vitamin B6 or pyridoxine is the key for protein and carbohydrates formation. These are essentials for red blood cells and brain chemicals. Our body needs vitamin B6 to reduce symptoms related to premenstrual syndrome (PMS) and carpal tunnel syndrome. Vitamin B foods with pyridoxine include vegetables, legumes, fish, seafood, meat, poultry and fruit.

Excessive intake of pyridoxine from vitamin B foods can lead to numbness in the hands and feet. The inevitable effect of excessive vitamin B6 is irreversible nerve damage. But if we have deficiency from vitamin B6, thyroid disease will occur. Some symptoms include insomnia, depression, anemia, irritability, convulsions, confusion and dermatitis. So balance consumption of vitamin B6 and other B vitamins is essential.


For instance, vitamin B7 or biotin is important for energy metabolism, synthesis of fats and glycogen and amino acid metabolism. But too much biotin can contribute to increased blood cholesterol levels. So, to balance biotin with other vitamins, you will need vitamin B foods. You can have it from cauliflower, egg yolks, peanut, chicken and mushrooms.

The deficiency of biotin is rare cases because only a small amount of vitamin B7 is needed.

Folic acid (folate)

Carrying oxygen around our body is what folate or vitamin B9 do. It is also responsible for the development of the nervous system, DNA synthesis and cell growth. Before pregnancy, it is recommended to have an adequate amount of folate in our body. Folic acid is the synthetic form of folate. Natural sources of vitamin B foods with folate are green leafy vegetables, legumes, poultry, eggs, cereals and citrus fruits.

The recommended amount of folic acid in our body is about 1,000 mg per day. Though it is non-toxic, an excessive amount of folic acid can result in irritability and intestinal dysfunction.

Folic acid deficiency can lead to an increased risk of neural tube defects during pregnancy. Other deficiency symptoms are weight loss, fatigue and weakness.

Vitamin B12 or Cyanocobalamin

With folate, you can have vitamin B12 to produce myelin surrounding nerve cells and maintain the mental ability. Vitamin B12 is responsible for breaking down some fatty acids and amino acids to produce energy. Vitamin B foods with cyanocobalamin include meat, poultry, and other dairy products. Deficient in vitamin B12 has symptoms of depression, memory loss, vision loss and fatigue.

Health benefits

Achieving the benefits of vitamin B foods will need more time. Some of the many benefits that we can get from vitamin B food consumption are reducing the risk of heart attack or any heart-related diseases.

Since vitamin B have many fundamental roles in our body, one of those is making the passage of blood smoothly run from and to our brains. It will prevent the burst of a blood vessel in the brain. Also, vitamin B foods provide almost over 100 enzymes that help in the digestion of amino acids and building new red blood cells. With this, we can have enough oxygen in our blood.

Also, for you to be confident in having good health and fit body, you will need to stabilize your immune system. And vitamin B foods can provide you with the nutrients you need for keeping your health resistant.

Vitamin B foods are essential for providing energy into our body by breaking down carbohydrates and fats. An adequate amount of vitamin B, especially niacin, can reduce the risk of harmful cholesterol levels in our body.

Moreover, having healthy hormones is one of the benefits we can have from vitamin B foods. By breaking down foods that we eat, vitamin B contributes to making our hormones healthy.

What are vitamin B foods?

Indeed, vitamin B foods can do a lot of things in our health. We can have vitamin B nutrients from whole grains, meat, eggs, legumes, seeds and nuts, dark leafy vegetables and fruits. The most common vitamin B foods are fortified cereals and eggs.

We have discussed at the beginning of these articles, the food sources of each vitamin. But you will still need the right dosage of each vitamin B as recommended for daily consumption.

Thiamine food source

For thiamine, the food sources are black beans, pork, mussels, tuna, fortified cereals and whole grains products. Daily dosages are 1.2 mg for adult men and adult women, 1.1mg. But pregnant and lactating women should have 1.4 mg of thiamine daily.

Riboflavin food source

You can have riboflavin from eggs, organ meat (liver and kidney), lean meats, milk, and green vegetables. You can still enjoy riboflavin from fortified cereals and whole-grain products like with thiamine. Daily dosages of riboflavin for adults are 1.3 mg for men and 1.1 mg for women. But pregnant women should have 1.4 mg. And since lactating women need more vitamin B, she will need to consume 1.6 mg.

Niacin food source

When it comes to niacin, you can have eggs, fish, lean meats, poultry, peanuts, fortified cereals and dairy products.  Then niacin consumptions for adults are 16 mg for men and 14 mg for women.  But pregnant should consume 18 mg of niacin, but not over 35 mg per day to avoid an overdose.

Pantothenic acid food source

On the other hand, vitamin B foods with pantothenic acid come from beef, poultry, seafood, organ meats (liver and kidney), milk, mushrooms, vegetables like potatoes and broccoli, fruits like avocados, sunflower seeds, brown rice, oats and chickpeas. When you have this on your plate, be sure you consume no more than of your recommended daily consumption, which is 5 mg. For pregnant women, you may expend 6 mg, and lactating women should have 7 mg.

Vitamin B6 food source

Of course, you will not go wrong with fruits except for citrus, starchy vegetables, fish and fortified cereals are some of the vitamin B6 foods. This particular kind of vitamin B has a different recommendation based on age. For instance, if you are an adult under 50, you will need 1.3 mg. Otherwise, you will need 1.5 mg. Pregnant women should have 1.9 mg, and lactating women need 2 mg.

Some vitamin B foods like almonds, spinach, and broccoli can be excellent sources of biotin in our bodies. Adults can have 30 mcg while lactating women will have increased up to 36 mcg.

We are all familiar when it comes to folate. And folate comes from food sources like asparagus, Brussels, sprouts, dark green leafy vegetables, fruits and fruit juices. Other vitamin B foods are cereals and enriched flour products. The daily dosage of folic acid to our body is only 400 mcg, but pregnant women can increase about 600 mcg. For lactating women, 500 mcg will be good enough.

Vitamin B12 food source

An exceptional vitamin B foods sources are those with vitamin B12. This type of vitamin B does not come from the plant, but all of it can be found in meat organs, seafood, fish, poultry, eggs and milk. But you can have cereals as long as it is fortified. Your dosage for vitamin B12 is 2.4 mcg. Pregnant women can have a dosage of 2.6 mcg and lactating women about 2.8 mcg.

The art of vitamin B foods for our consumption

Indeed, eating vitamin B foods will take long enough to gain all the B vitamins that we need. So we can have supplements as a substitute for vitamin B foods.

Many vitamin B supplements can provide nutrients to counter the deficiencies of other vitamins. Make sure you are taking only the daily recommended consumption of vitamin B supplements. Because an overdose of vitamin B can lead to aggravating blood sugar levels, damage our liver, cause peptic ulcers and skin rashes.

Well, to avoid this, proper consultation with your doctor is needed to experience the full benefits of vitamin B.

Foods Rich in Vitamin A: Clear Vision, Good Eyesight


Foods rich in vitamin A are what you need to perceive the beauty within you. Who would not love to have a vision of 20-20, which will give confidence without bothering with eyeglasses or contact lenses?

Foods rich in vitamin A are vital to our body. Vitamin A provides nutrients during pregnancy and early childhood. Lack of vitamin A at these times can lead to deficiency.

How can we become vitamin A deficient? Well, nutritional facts about vitamin A are rarely discussed. The single thing that we are familiar with—vitamin A is good for the eyesight. But what is vitamin A?

What is Vitamin A?

Vitamin A is fat a soluble nutrient. It is one of the crucial vitamins that pregnant women should have for the proper development of their baby’s vital organs. Also, it is needed by children in the early stages to maintain healthily and balance growth. We can get this nutrient from foods rich in vitamin A.

Adequate intake of foods rich in vitamin A is the natural way to prevent deficiency. Other ways that can help you are to avoid alcoholic beverages, increase good fat consumption and maintain a healthy digestion system for vitamin A absorption. Otherwise, you can have vitamin A deficiency or Xerophthalmia.

So, deficiency in vitamin A can be of many reasons. For instance, inadequate amount—even you have the right proportions of foods rich in vitamin A—is caused by malabsorption of our body. Malabsorption of nutrients from the food we intake is caused by alcoholism, gluten sensitivity, leaky gut syndrome, inflammatory bowel disease, and other internal disorders.

Another reason we can consider it is the limited awareness of people about the fundamental role of vitamin A in our bodies. If people are aware of the health benefits of it, there will be few cases of vitamin A deficiency. One of the health problems caused by vitamin A defect is worsening eyesight that may start at a young age. Symptoms for deficient vitamin A foods sources are dry eyes, hair and mouth, thickening of cornea, skin problems, and a higher chance of fertility problems and complications during pregnancy.

Active forms of vitamin A

One way to increase consumption is the recommendation of foods rich in vitamin A. Foods rich in vitamin A are usually from vegetables where beta carotene comes from. Beta carotene is a vitamin A form that can be found in plants. Therefore you will need to process it to become an active form.

But what are really active forms of vitamin A are retinol, retinal, and retinoic acid. These three forms are different from each other and their oxidation levels, as well.

The first form is also known as vitamin A1 or retinol. Retinol is one of the common supplements, and sometimes a cause of toxicity in high dosage. You can also have this form of vitamin A that converts light into electric impulses to your brain. In short, the form responsible for your vision is retinal. Lastly, retinoic acid is vital in the functional differentiation of young cells in our body.

Foods rich in vitamin A

Foods rich in vitamin A

What foods have vitamin A? Other than beta-carotene, carotenoids are also found in plant foods that can be converted into vitamin A. Another form of vitamin A is already preformed— vitamin A foods sources are liver, meat, fish, and dairy.

Also, foods rich in vitamin A can provide us with the daily recommended value, which is 900μg or 5,000 IU daily. Here is a list of foods rich in vitamin A.


You can have carrots in your meal to double the recommended vitamin A in our body for a day. The vitamin A you can get from a single large carrot is 12,028 IU. And since it is vegetable, vitamin A is in the form of beta carotene, which needs to be converted into the active form.


Another one on our list as foods rich in vitamin A is spinach. Though it is small as it may seem, you can still enjoy about 2,813 IU daily. The handful of spinach for lunch will give you enough boost of vitamin A in our body.


Apricots in dried form are an exciting way to consume foods that are rich in vitamin A. Dried apricots can provide 4,685 IU of vitamin A. Also, it offers our body with some vitamin B6, iron, and magnesium. So, you can never go wrong in choosing dried apricots as one of the foods rich in vitamin A.

Bell Pepper (Red)

Then you can have bell peppers in your meal. You can enjoy it raw or cooked for consumption. Red bell peppers have magnificent vitamin A content of 5,135 IU. It will be enough for our body’s need for vitamin A foods.

Sweet Potato

Having a vitamin A deficiency? Eat one cup of sweet potatoes, which can give you 18,869 IU; it is remarkably high compared to other foods rich in vitamin A. However, make sure you have no malabsorption of foods rich in vitamin A. If that will be the case, then consumption of foods rich in vitamin A will be without use.

Butternut Squash

It goes the same with butternut squash; one of the foods rich in vitamin A. Butternut squash has 14,882 IU of vitamin A in a single cup. If you have a deficiency, you can have butternut squash in your meal often.


You don’t need crazy-high vitamin A in your meals. Foods rich in vitamin A like broccoli will give you just the right amount with fiber and other nutrients. Aside from vitamin A, you can get protein, vitamin C, and calcium. Broccoli is an excellent choice for vitamin A food source.


On the other hand, fruits can be part of the foods rich in vitamin A. Starting with muskmelon or cantaloupe, in which you can get 3,450 IU of vitamin A from a single large wedge. But an entire small melon can provide you with an amazing 15,000 IU.


To satisfy your thirst, refreshing grapefruit is what you need. Aside from vitamin C, grapefruit comes with 2,830 IU of vitamin A. You can choose an either pink or red variety for a good vitamin A food source.

Goji Berries

But how about berries? There are lots of berries that you can choose from to have adequate amounts of vitamins. But a half cup of Goji berries, in particular, can bring you 26,822 IU of vitamin A. You can have your oatmeal topped with goji berries for additional nutrients.


Making your salad dressing with a little juicy and sweetness from Mango juice is an excellent idea. Aside from natural sweetener, you can have vitamin A with a 3,636 IU. It is the average vitamin A that one mango can provide.


For nut lovers, don’t be disappointed because you can still enjoy vitamin A from pistachios. Eating one cup of pistachios can give you 510 IU of vitamin A. This amount of pistachios will be enough if you are experiencing vitamin A overdose.

Vitamin A toxicity will be discussed in this article as you read along. Now, after knowing most of the foods rich in vitamin A, you may be asking about the many vitamins A benefits.

Health benefits of foods rich in vitamin A

Health benefits of vitamin A

Foods rich in vitamin A can provide our body with the needed health benefits such as maintaining healthy bones, gene regulation, clear skin, cell differentiation, and many more.

But what we have here are details of the central role of vitamin A in our body. Vitamin A benefits are significant yet straightforward to our daily functions.

Good eyesight

The crucial role of vitamin A is your eyesight. Life is more beautiful if you can enjoy the scenery around you. So better keep your sight in normal 20-20 vision. If you observed some blurredness and your eyes dry, then you may have vitamin A deficiency.

Foods rich in vitamin A can give you adequate amounts of nutrients for your eyes. It maintains the nerves in your eyes to send proper signals to your brain for good vision. The importance of having vitamin A sufficiency in our body is to avoid future damage in your eyes, such as night blindness or full loss or full blindness.

Regulation of genes for immune support

Another kick of vitamin A in our body is boosting our immune system with the proper management of genes responsible for immunity. Vitamin A develops two cells involved in fighting off infectious diseases. These are the both-helper (Th) cells and B-cells. Also, through beta-carotene, vitamin A acts as a powerful antioxidant and prevents chronic illnesses. More so, taking adequate amounts of vitamin A can lead to a well-supported immune system in our body. Otherwise, deficiency can lead to more severe health problems.

Healthy skin and normal cell growth

According to studies, vitamin A is good for our skin. In many ways, it prevents our skin from dryness, irritation, infections and breakouts. Adequate amounts of vitamin A supports the formation of glycoproteins to maintain the cells that bind together and in the forming of soft tissues.

Contribute to a healthy pregnancy

On the other hand, vitamin A contributes to the fit and proper development of babies during pregnancy. Make sure to have adequate amounts of vitamin A to avoid complications.

Foods rich in vitamin A for pregnant women are those with carotenoids such as green leafy vegetables and fruits with yellow or orange. When it comes to vitamin A food supplements, overdose can lead to toxicity. It is also harmful in the same way as a deficiency.

The art of choosing vitamin A

Indeed vitamin A has a fundamental role in our body. It includes the prevention of cancer, good eyesight, and balancing of the nutrients in our body.

Foods rich in vitamin A are natural ways to maintain vitamin A sufficiency. If you are taking food supplements for vitamin A, make sure to have the proper dosage to avoid getting overdosed. Some of your vitamin A can also come from birth control pills, blood thinners, and acne medicines, among others.

Excess vitamin A can be stored in our liver and fats, making it hard for us to flush out from our body. So, over time, it accumulates in our bodies. Overdose of vitamin A creates symptoms like dry skin, joint pain, vomiting, and headaches.

Vitamin A sufficiency contributes to the decrease in mother and infant mortality rates. If you believe you have a deficiency, you can talk to your doctor and seek medical advice. Self-medication for vitamin A deficiency should not be done without proper prescriptions from your doctors.

To ensure your optimal health, monitor your intake of foods rich in vitamin A. Choose vitamin A foods sources that can only provide good health in natural and healthy ways.  So always know what foods have vitamin A that will be best for you.

Vitamin Foods You Need to Do Dynamic Functions And Maintain Optimal Health.


Vitamin foods perform specific and dynamic functions in our body systems. If we want to have optimal health, we have to fuel ourselves with healthy foods with vitamins A to E. So how do we get the optimum health we need?

Vitamin foods are a necessity to our health, so eating it as part of our meal plan will be of great help. There are two different types of vitamins, the fat-soluble and water-soluble. These two vitamins have different properties, and we should know how to consume it properly.

How do we define each type of vitamins? Fat-soluble vitamins and water-soluble vitamins benefits may vary from the effect it will give us.

Fat-soluble vitamins dissolve in fat before they are absorbed in our bloodstream. The fat-soluble vitamins are vitamins A, D, E and K. If you consume too much of these vitamins, it will go in the muscles and liver. Our liver detoxifies our body not only from our intake of unhealthy foods and beverages but also the unnecessary large quantities of fat-soluble vitamins. And our liver can only do so much. So, if we overdose our body with these vitamins, it may eventually damage our liver in the long term.

On the other hand, vitamins that can be easily dissolved in the water is called water-soluble vitamins. These vitamins cannot be stored in the body. The excess in our body is eliminated in urine. This means that our body requires the continuous daily supply of these vitamins in our diet. You can have a vitamin B-complex group and vitamin C for water-soluble vitamins.

Vitamin-rich foods maintain the healthy condition of our body. And can prevent and cure different illnesses, especially those cardiovascular problems. It has unique properties to address various health issues that no other nutrients can resolve. Each function depends on the capability and limitations that a vitamin can do to our body.

Health benefits from vitamin foods

What are the vitamins in our foods? What can you expect from consuming vitamins? How can we benefit from vitamins A to E?

By taking vitamin-rich foods, you can enjoy many health benefits as foods that are rich in each vitamin target specific health problems.

For instance, vitamin A supports treatment to eye and skin disorders. Macular degeneration is one of the common health issues. It also makes our hair healthy with the carotenoid property of vitamin A.

Complete B vitamins provide additional nourishment to our body. The positive results that we can get from these vitamins focus more on brain development and blood circulation. Getting our blood circulation on track gives our body immunity and normal metabolism function. If we maintain our body with enough B vitamins, we can reduce the risk of various diseases. Indigestion, skin disorders, diabetes, and body stress are some of the health issues that we can avoid.

As we mentioned earlier about immunity, vitamin C fights off bacteria and viruses that can harm our health. Make sure that vitamin C is in non-acidic formula or sodium ascorbate to prevent lining in our stomach. Vitamin C is considered as one of the most needed vitamins in our body because of its antioxidants properties.

If we can have antioxidants from vitamin C, vitamin D contributes to the overall health of our bones. It also participates in the maintenance of blood pressure and boosting of immunity.

The health benefits that we can get from vitamin E are relief from symptoms of menopause, dysmenorrhea and eye disorders. Also, we can indulge in the anti-aging properties of vitamin E.

Furthermore, health benefits from vitamin K in terms of prevention of internal bleeding, bone metabolism, improved nerve functions and reduced risk of kidney stones occurrence.

Where do we get vitamins

Where do we get vitamins

Water-soluble and fat-soluble vitamins have different resources. For water-soluble vitamins, we need to intake a small amount most of the time.

B-complex vitamins

One of the water-soluble vitamins is B-complex, and they are 8 B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or folic acid (B9), and cobalamin (B12). With all of these nutrients in our food, your body can have coenzymes that will help the body get energy from the food.


Some of the food sources of B-complex vitamins are peas, meat, and legumes as a source of thiamin. Other B vitamin sources are whole grains and fortified grain products like cereals.


Not enough, riboflavin? You can have adequate amounts of it from eating liver, eggs, dark green vegetables, legumes whole and enriched grain products and milk.

Like riboflavin, niacin is vital for energy production and normal enzyme function. You can get enough of it from fish, chicken, eggs, meat, peanuts, and whole grains products.

Vitamin B6

To aid our body in protein metabolism and red blood cell formation, you will need vitamin B6 or pyridoxine. Food sources of this vitamin are pork, meats, whole grains and cereals, legumes and leafy vegetables (green).

Folic Acid

Folic acid is present in B-complex vitamins as water-soluble vitamins. With folic acid in our body, it promotes red blood cell. It also reduces the risk of neural tube congenital disabilities during pregnancy. One better thing with folic acid helps minimize the risk of heart diseases. Vitamin foods with folic acid are meat, fish, whole grains, legumes, citrus fruits and leafy vegetables (dark green).

Vitamin B12

Are you familiar with vitamin B12? Vitamin B12 is called cobalamin. It aids in the building of genetic materials and the production of healthy red blood cells. Also, it maintains the nervous system. You can have vitamin B12 in our food like meat, eggs, fish, and milk products.


How about biotin? Biotin is vitamin foods helps our body to release energy from carbohydrates. It helps us metabolize fats proteins and carbs from our diet. This is an essential function in our body to achieve our daily tasks. We can get biotin from meat, egg yolk, milk, vegetables and cereals.

Pantothenic acid

Further, pantothenic acid aids in the formation of hormones and fats processing. It also provides metabolism of fats, proteins and carbs from food. We can get pantothenic acid from meat, eggs, whole grains and legumes.

Vitamin C

What we don’t want to miss out is vitamin C. Vitamin C has many functions in our body. The primary purpose of this vitamin is antioxidants, which can heal wounds and contributes to the formation of bone and tooth. Vitamin C makes our blood vessel walls strong and improves immune system function. It increases absorption and utilization of iron in our body. Another importance of vitamin C in our body is producing collagen. Collagen is a connective tissue that holds muscles, bones, and other tissues together.

As one of the antioxidant properties, vitamin C creates optimum health. This is a crucial role of vitamin C to neutralize free radicals throughout our body. Some of our top choices for C vitamin sources are citrus fruits, grapefruit, mangoes, papayas and kiwi fruits. But you can also get Vitamin C from chili peppers, bell peppers, broccoli, cauliflowers and Brussels sprouts.

Vitamin A

One of the fat-soluble vitamins is A. Vitamin A, or beta-carotene is essential to create vision, healthy skin, bone and tooth growth, and immune system health. Some food sources of vitamin A are fortified dairy products like cheese, cream and butter. You can have eggs and margarine. Beta-carotene nutrients come in dark green vegetables, orange fruits, carrots and sweet potatoes.

Vitamin D

Also, as one of the fat-soluble vitamins is Vitamin D. Vitamin D in our body gives you better absorption of calcium. Calcium is excellent for our bones to become stronger. You can have calcium from egg yolks, fatty fish and milk. Also, with the benefits of vitamin D, it helps our skin to look more radiant through exposure to sunlight.

Vitamin E

On the other hand, we can get vitamin E from soybean, corn, vegetables, whole grain products, egg yolks, nuts and seeds. Vitamin E is important as an antioxidant that protects our cells from free radicals.

Vitamin K

If you have health issues in blood clotting, you will need vitamin K to resolve that. Vitamin K is what you need to keep your blood clotting function regularly.

Vitamins versus Supplements

Vitamins versus Supplements

Vitamins and supplements are different from each other. If you are a little confused about that, let us help you figure it out.

Vitamins, as defined, are natural nutrients that our bodies cannot produce on its own. So we need to have foods with all the vitamins we need. But if we always struggle to complete all the necessary vitamins—water and fat-soluble vitamins—this can really be a problem.

Your sources are not limited to vitamin-rich foods. You can add the lacking vitamins by purchasing over-the-counter vitamins. Purchased vitamins come in the forms of pill, tablet, powder, capsule, and liquid. Complete vitamins in our body can prevent us from getting sick and other complications due to vitamin deficiency.

On the other hand, supplements are not always vitamins. But it consists of several multiple ingredients to form multivitamins.

Supplements are not food replacements, contrary to common beliefs of those who are on a diet. It is just additional nutrients from what we consume. Since there are nutrients that each food has, we need other vitamin sources.

However, before taking supplements, you will need to consult your doctor to avoid side effects. It may also interfere with your medical treatment if consumed unnecessarily. Your doctor can also recommend what type of supplements you will need to be sufficient vitamins.

Your easy vitamin foods recipes

Indeed, vitamins have many varieties. It has many sources, and you can acquire it with the right foods. You can take some of our recipes to ensure that you will have an adequate intake of vitamins.

To enjoy the consumption of vitamins and other nutrients, you can make recipes of different fruits and vegetables. It will be more enjoyable for you rather than buying over-the-counter vitamin supplements.

One of your vitamin foods recipe is the raspberry orange protein smoothie. It is good to consume during breakfasts to kick your day right. Aside from vitamins, you can have protein. What are the ingredients? You need egg whites, raspberries, orange juice. How to prepare? Put all the ingredients in a blender with 2 glass of water.

The art of taking vitamin foods

The art of taking vitamin foods

Indeed, vitamins are essential to our body to boost our immune system and create antioxidants to protect our body from free radicals. Like other nutrients, we need to consume an adequate amount of vitamins, and it should be in moderation for more promising results.

To remind you that prevention at a young age and to eat nutritious foods over time lead us to be fit and healthy. We can avoid serious health problems and learning some ways to improve your eating lifestyle.

Many have great desires to be physically fit and healthy. To be in good shape while indulging mindlessly with junk foods can harm your health eventually. So eat lots of healthy food that are vitamin sources.