Vitamin For Healthy Skin

Instead of using makeup for looking good, a healthy diet is also essential. A nutritious, full of vitamins, and balanced diet can work wonders for your skin.
A healthy diet means diet contains lots of fresh fruits and vegetables, fibre rich, low in fats and low in added sugar and salts that provides your skin all the required vitamins and minerals for proper functioning.




Type of Vitamins for Healthy Skin :

These are types of vitamin which are needed for healthy skins :
Vitamin A
Vitamin A is essential for growth and repair of certain skin tissues. Its deficiency can cause dryness, itching and loss of skin elasticity. Foods like carrots, spinach, broccoli and apricots are good sources of vitamin A.
Eating for a Beautiful Healthy Skin

Vitamin C
Vitamin C is need for collagen production to help keep the skin firm. It is found in strawberries, citrus fruits, cabbage and tomatoes.

Vitamin E
Vitamin E is an anti-oxidant vitamin that neutralizes free radicals - highly reactive molecules that can cause ageing. Vitamin E is found in foods like almonds, hazelnuts and wheat germ.

Vitamin B Complex
This vitamin is necessary to maintain a healthy skin tone and helpful in treatment of stress and acne. Wholegrain cereals including bread are an excellent source of B vitamins and also provide fibre needed by skin to stay healthy.

Zinc
Zinc works with vitamin A in the making of collagen and elastin which are the fibres that give your skin its strength, elasticity and firmness. Shellfish, wholegrains, milk and cheese are some good sources of zinc.

Those are some of the essentials that your skin needs to keep your skin in healthy and smoth condition. But most of all, the more important element is water. Drink atleast two litres of water a day to keep your body healthy and skin clear.

Read More..

Vitamin Supplements Overdose

Most of the Healthy Vitamins can be found in plant and animal sources. They can also be chemically synthesize in may form . Pills, tablets, capsuls, liquid or injecion
These chemical Vitamin used to sufficient the human body needs of these supplements .
Human body needs Vitamins and other health Supplements . Insufficient health vitamin intake will lead to a number of vitamin deficiency diseases. Taking a low-dose one-a-day multivitamin and mineral supplement is necessary to fullfill the body needs.
There was evidence that people taking low dose supplements had reduced rates of chronic disease.


However taking doses many times the recommended daily allowance (RDA) could be seriously harmful. High doses of vitamins should be regarded as drugs rather than supplements, which will causes some potential health risks.

Overdosage of certain vitamin Types may causes some side effects. Therefore, the supplementation of vitamins should be safely dosed with the guides of a reliable medical instruction.

Many people follows trendy health programmes that involve high doses of vitamins and minerals to maintain vitality and body health.
No one knows what adverse long term effects there might be from taking supplements at the levels promoted by some alternative therapists and celebrities. The mainly affluent middle-class professionals and celebrities who turned to vitamins and minerals in search of ' nutrition needs ' were putting themselves at risk. A lot of these people who follow the example of actresses and models and do not eat very much food will be taking supplements to avoid constipation, or because they think they're good for their skin

Some people are paranoid about disease and see anything that optimises health as being good, but they are fooling themselves.

Some bad effects in consuming too much Vitamin such as :

Excessive intake of vitamin A can be harmful to bones and skin, causing weakness and brittleness.
Large doses of niacin can cause liver damage, peptic ulcers, and skin rashes.
Vitamin B6 toxicity can damage sensory nerves.
High doses of PABA can cause blood sugar to drop.
There is a high health risk associated with consuming too much vitamin D.

To keep people informed of the correct nutrition intake, the Food and Nutrition Board of the National Academy of Sciences/National Research Council publishes the Recommended Daily Allowances (RDA) for vitamins and other nutritional supplements based on scientific researches and clinical findings. The amounts of nutrients and calories an individual is recommended to consume daily to maintain good health for the majority of populations.

Many terms of Vitamin :
The Dietary Reference Intakes (DRIs) are a comprehensive set of nutrient reference values for healthy populations that can be used for assessing and planning diets.
DRIs replace previously published Recommended Nutrient Intakes (RNIs).
Estimated Average Requirement (EAR) is the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group.
Recommended Dietary Allowance (RDA) is the average daily dietary nutrient intake level sufficient to meet the nutrient require- ment of nearly all (97 to 98 percent) healthy individuals in a particular life stage and gender group.
Adequate Intake (AI) is the recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate - used when an RDA cannot be determined.
Tolerable Upper Intake Level (UL) is the highest average daily intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects may increase.

Read More..

Vitamin Types and Sources

Vitamins types are divided into two classes based on their solubility :

Fat Soluble Vitamin

Water Soluble Vitamin

Fat Soluble Vitamin

Vitamin A
The most useable form of this health vitamin is retinol. Vitamin A palmitate (retinyl palmitate) and vitamin A acetate (retinyl acetate) are the principal forms used as nutritional supplements. The precursors of vitamin A (retinol) are the carotenoids (most commonly beta-carotene). Vitamin A is one of the most versatile vitamins, with roles in such diverse functions as vision, immune defenses, maintenance of body linings and skin, bone and body growth, normal cell development, and reproduction.

Vitamin source :
preformed vitamin A and provitamin A, or carotene. The vegetable sources of beta-carotene are fat and cholesterol free

Vitamin D
Vitamin D actually refers to a group of steroid molecules. Vitamin D is called the sunlight vitamin because the body produces it when the sun's ultraviolet B (UVB) rays strike the skin. Vitamin D is important for the proper absorption of calcium from food. It is vital for the control of the levels of calcium in the blood and also controls the rate at which the body excretes calcium in the urine. Low levels of vitamin D and insufficient sunlight exposure are associated with osteoporosis. Maintaining sufficient vitamin D levels may help decrease the risk of several autoimmune diseases
Source :
milk, fatty fish

Vitamin E
Vitamin E is actually an umbrella term for a group of compounds called tocopherols and tocotrienols. Alpha-tocopherol is the name of the most active form of vitamin E in humans. Vitamin E is one of the many nutrients that have protective properties. The main function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. Vitamin E is an antioxidant that prevents free radical damage in biological membranes
Source :
germ of a seed or grain

Vitamin K
Vitamin K is a group of 2-methilo-naphthoquinone derivatives. Health Vitamin K is involved in the carboxylation of certain glutamate residues in proteins to form gamma-carboxyglutamate residues. Vitamin K plays an important role in blood clotting and bone metabolism (carboxylation of osteocalcin). Vitamin K supplements may improve bone mass in postmenopausal women. itamin K is used to reduce risk of bleeding in liver disease, jaundice, malabsorption, or in association with long-term use of aspirin or antibiotics.


Water Soluble Vitamin

Vitamin B1 (thiamine)
Vitamin b1 is absolutely essential to several bodily functions. Thiamine is a coenzyme for the decarboxylation of pyruvate and the oxidation of alpha keto-glutamic acid. Thiamine aids the nervous system and is essential for the functioning of important enzymes. Vitamin B1 is essential for the body to be able to use carbohydrate as an energy source as well as for metabolising amino acids. Thiamin is available in nutritional supplements in the form of thiamin hydrochloride and thiamin nitrate.
source : fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans

Vitamin B2 (riboflavin)
Riboflavin or vitamin B2 is an essential nutrient in human nutrition and plays a key role in the production of energy. Vitamin B2 is an intermediary the transfer of electrons in the cellular oxidation-reduction reactions which generate energy from protein, carbohydrate and fat. Vitamin B2 helps prevent and is used to treat migraine headaches, cataracts, rheumatoid arthritis, and a number of skin disorders such as acne (acne rosacea), dermatitis, and eczema
Source :
organ meats (liver, kidney, and heart) and certain plants such as almonds, mushrooms, whole grain, soybeans, and green leafy vegetables

Vitamin B3 (niacin)
Vitamin B3 is also known as niacin, nicotinic acid, nicotinamide, niacinamide and antipellagra vitamin or PP factor Vitamin B3 is essential in the metabolism of carbohydrates (to produce energy), fats, and proteins. It also aids in the production of hydrochloric acid, needed for proper digestion. Nicotinic acid, in pharmacological doses, is used as an antihyperlipidemic agent. Niacinamide is used to treat osteoarthritis, rheumatoid arthritis, insomnia, migraine headaches, and insulin-dependent diabetes
Source :
dairy products, poultry, fish, lean meats, nuts, and eggs

Vitamin B6 ( pyridoxine )
Vitamin B6 (pyridoxine) serves as coenzyme and is involved in the metabolism of protein and carbohydrates, the production of insulin and red and white blood cells, and the synthesis of neurotransmitters, enzymes, and prostaglandins. Vitamin B6 is a coenzyme for several enzyme systems. Vitamin B6, used mainly in the body for the processing of amino acids, performs this task along with certain enzymes. Vitamin B6 is required for the production of serotonin and helps to maintain healthy immune system function
Source :
meat (poultry and fish), bananas, liver, whole-grain breads and cereals, soyabeans and vegetable

Vitamin B5 ( Pantothenic acid )
Pantothenic acid is an antioxidant water-soluble vitamin needed to break down carbohydrates, proteins, and fats. Pantothenic acid comes in two forms: calcium pantothenate and pantethine. Vitamin B5 is essential for human growth, reproduction and many normal bodily processes. Vitamin B5 helps metabolize nutrients, manufacture antibodies and produce vitamin D. Pantothenic acid plays a role in the synthesis of hemoglobin, steroid hormones, neurotransmitters, and lipids
Source :
cheese, corn, eggs, liver, meats, peanuts, peas soybeans, brewer's yeast, and wheat germ

Vitamin H, vitamin B7 ( Biotin )
Biotin is of great importance for the biochemistry of the human organism. Biotin helps in the synthesis of fatty acids, in energy metabolism, and in the synthesis of amino acids and glucose. Biotin serves as an essential coenzyme for four carboxylase enzymes, each of which is important in metabolism. Biotin is an important vitamin for helping certain enzymes in the body. The primary role of biotin is in the metabolism of fats, proteins and carbohydrates.

Vitamin B9 Folic acid ( folate )
Folate and folic acid are forms of a water-soluble B vitamin. Folic acid is a synthetic folate form which is used for food fortification and nutritional supplements. Folic acid plays an essential role in human growth and development, in particular cell division and DNA synthesis. Folic acid is important for any stage of human life which involves growth such as pregnancy, lactation and early growth because of the role the folate plays in DNA, RNA and protein production
Source :
Beans, leafy green vegetables, citrus fruits, beets, wheat germ, and meat

Vitamin C (ascorbic acid)
Vitamin C, also known as ascorbic acid is a water-soluble vitamin that is an essential part of life. Vitamin C is perhaps the most popular vitamin among the common nutrients and biochemicals. Ascorbic acid and its sodium, potassium, and calcium salts are commonly used as antioxidant food additives. The body requires vitamin C to form and maintain bones, blood vessels, and skin. Vitamin C is responsible for helping to build and maintain our tissues and strengthening our immune system.
Source :
organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast. Cabbage and many dark green leafy vegetables

Read More..

Vitamin Supplements Overview

Vitamin Supplements Overview

Vitamins are a group of organic food substances or nutrients found only in living things ( plants and animals )
The functions of Vitamins are to promote normal growth, provide proper metabolism, ensure good health and protect against certain diseases. Vitamin is required by the body in small amounts for metabolism, to protect health, and for proper growth in children.


Health Vitamins assist in the formation of hormones, blood cells, nervous-system chemicals, and genetic material. Vitamins mainly serve as catalysts for certain reactions in the body.
They combine with proteins to create metabolically active enzymes that in turn produce hundreds of important chemical reactions throughout the body. The fundamentals of cells depend greatly upon vitamins. Vitamins as health supplements are responsible for keeping cells strong, binding tissues, fighting infections, etc.
Without vitamins our cells would not function properly and thus our organs would suffer and eventually we would no longer be able to survive. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.
Instead of Natural Vitamins, to sufficient the needs of vitamin, people drink or inject chemical or herbal vitamins / supplements into their body . These supplement should be taken as the proper dose . Overdose by health vitamins or other health supplement usually by taking a high dose of them can be damaged human organ and has bad effects on long terms .


Vitamins are divided into two classes based on their solubility
The the fat-soluble vitamins include vitamin D, vitamin E, vitamin A, and vitamin K.

The water-soluble vitamins are folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid).


Fat-soluble vitamins contain only carbon, hydrogen, and oxygen while water-soluble vitamins contain these three elements plus nitrogen and some-times sulfur. Fat-soluble vitamins can be stored in appreciable amounts in the body and the water-soluble vitamins cannot be stored in the body.
Vitamins are necessary in small amounts for normal metabolism and good health for your healthy living .
Vitamins and minerals have no calories and are not an energy source, but assist in metabolizing nutrients in food and are invaluable in keeping your body running smoothly. Vitamins make it possible for other nutrients to be digested, absorbed and metabolized by the body.
Vitamins are sometimes referred to as the "spark plugs" of our human machine. They are required to do many things and their excess or depletion can lead to acute and chronic disease.

Read More..