Vitamin supplements are considered as co-enzymes are essential because they assist the enzymes inside the body for carrying out the daily activities as smoothly and efficiently as possible. Daily nutritional diet vitamin supplements, therefore, must include sufficient amount of vitamin in order to meet the daily vitamin requirement.
Natural vitamin sources like fruits, vegetable oils, nuts, green and leafy vegetables, and milk are rich sources of vitamins and minerals, which everyone must include in the daily diet. Different varieties of fruits should be consumed. Seeds and nuts are preferred to high fat alternatives. A vegetarian person should include pulses and beans in his diet. These are always considered superior to artificial medical supplements. Fruits and nuts provide antioxidant supplements like Vitamin C and Vitamin E that protect body against the bad effects of potentially damaging by-products of energy metabolism called free radicals, they strengthen the immune system, prevent development of chronic diseases, help in DNA repair and other metabolic processes. Antioxidant supplements should form a part of the diet as they stop clogging up of arteries and thus preventing heart diseases. Steamed food containing water-soluble vitamins should form part of the diet. Doctors advise to take nutritional diet having multivitamin combinations instead of a high dose of any single supplement. Correct balance is always very important.
As most of us do not take a balanced diet, adding nutritional diet supplements to the normal diet can top up our daily needs. Elderly people find it very hard to motivate themselves and should top up their nutritional diet vitamin supplement. Doctors agree that women should boost their supplement before and during pregnancy. The table below shows from where we can get the supplements we need.
Vitamin A -> Function: For healthy teeth, bones, hair -> Source: Leafy vegetables, fruits, fortified cereals
Vitamin B1 -> Function: Controls enzymes -> Source: Brown rice, pulses, nuts, egg
Vitamin B2 ->
Function: Promote hormones ->
Source: Leafy vegetables, Brewer’s yeast
Vitamin B3 ->
Function: Helps energy production from fats ->
Source: Nuts, beans
Vitamin B6 ->
Function: Formation of red blood cells and antibodies ->
Source: Most fruits and vegetables.
Vitamin B12 ->
Function: Improves nervous system, production of genetic matter ->
Source: Animal food
Folic Acid (Vitamin B group) ->
Function: Production of genetic material maintains nervous system ->
Source: Liver, leafy vegetables
Vitamin C ->
Function: Improve immune system and general health ->
Source: Fruits & vegetables
Vitamin D ->
Function: Strong teeth and bones ->
Vitamin E ->
Function: Formation of blood ->