How Much Vitamin A, B9, and C Do We Need

Vitamins mean “Vital for life” they are non-caloric micronutrients essential for normal body functioning and are needed in a small amount. Vitamin plays an important role in various functioning of the body, such as oxygen transportation, metabolism of the cofactor, and antioxidants. They allow the body to use fat, protein, and carbohydrates properly. The best way to consume vitamins is through a variety of nutrients dense food.

Vitamins are essentially required to keeps us grow correctly to forms skin, organs, bones, and muscles, as well as Support us to fight the infections. Inadequacies in some vitamins can cause serious health problems. To make sure that your body is getting enough vitamins for healthy growth and development is to give an ample amount of fresh fruits, cereals, vegetables, legumes, and whole-grain bread.

Vitamins and minerals came from five different groups including vegetables, fruits, fish, meat, whole grain bread & cereals, nuts, legumes, poultry, and dairy products including cheese, yogurt, and milk. In each second and every cell, thousands of chemical reactions are taking place in our bodies.
The foods we eat continuously are proceeding by these cells, vitamins and minerals play an important role in the functioning of these chemical reactions inside our body. In the absence of these minerals, the body may not perform functions properly. Although they are required in, the very small amount and you can get them in the form of a healthy diet you eat.

Characteristics of Vitamins:
In every natural ingredient of food, they are available in a small amount.
They are essential for the normal growth of body and reproduction.
Lack of vitamins may cause specific health deficiencies & complications

On the basis whether they dissolve better in water or lipids, vitamins are categorized into two general types:

Vitamin A, D, E, and K are fat-soluble they stored in the body for longer periods. When consumed in the excess amount they pose a higher chance for toxicity than water-soluble vitamins. To avoid toxicity eat a well-balanced diet keep you healthy. Even the mega doses of these vitamin supplements lead you towards toxicity.

In contrast with fat-soluble vitamins, water-soluble are not stored in the body the required amount of vitamins absorbed and they excrete excess amount in urine. As water-soluble vitamins cannot be stored in the body, therefore, they are required in daily food consumption. It may be in the form of either supplements or the food we eat. They behave as coenzymes, which helps the body receive energy and nutrients from the food.

The benefit of Vitamin A, B9, and C:
Within your body, vitamins are used in several different ways. However, vitamins cannot specifically function as an energy source; they help enzymes that produce energy from foods, such as carbohydrates and fats. Some of them are highlighted here

Vitamin A
One of the key functions of vitamin A is in the development of retinal. Your body uses retinal in the photoreceptors of your eyes, which sense light to help avoid night blindness. Vitamin A also plays an important role in your skin, bones, teeth, reproduction, and healthy immune system.

Sources of Vitamin A
Vitamin A can be found in:
Sweet potatoes
Bell pepper
Chinese cabbage
Green leafy vegetables
Squash, cantaloupe
Beef, eggs, and peaches are the major sources Vitamin A can be obtained.

Vitamin B9 (Folic Acid)
Vitamin B9 or folate occurs naturally in the food we eat. It is the synthetic form of which is used in fortified foods and commercially available supplements. Deficiency of Folic acid may cause neural tube defects and some cancer diseases. With vitamin B12, it forms healthy red blood cells.

Sources of Vitamin B9
Vitamin B9 or folic acid can be found in given foods:
Green leafy vegetables
Organ meats
Great northern beans
Brussels sprouts
Black-eyed peas
Citrus fruits
Whole grains and baked beans are the major sources of vitamin b9.

Vitamin C 
Vitamin C includes oxidants that help in preventing certain cancer and heart diseases it helps prevent cell damage and reduces the risk for other diseases. Vitamin C is also important for the production of collagen, which keeps your teeth in their socket and keeps your blood vessels strong. Furthermore, vitamin c is important to wound healing and helping your body absorb iron.

Sources of Vitamin C
Vitamin C can be found in these food products:
Lemon juice
Bell pepper

Broccoli, sweet potato, Kiwi, pineapple kale, Brussels sprouts, cantaloupe, and papaya are its major sources.

Vitamins are essential for the normal body function, except vitamin D they cannot be made by the body. Therefore, adequate intake of vitamins prevents health complications and lowers the risk factors of skin and cancer disease. Proper diet equipped with enough vitamins helps you to gain muscles, fat loss and provides you the optimum level of health.

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