by Alicia Delaney

vitamin A is necessary for the growth and repair of body tissue

Vitamin A

Vitamin A provides many essential functions in the body. Its necessary for the growth and repair of body tissue - if you want smooth, healthy skin it's vital. It helps protect the membranes or linings of the nose, throat and lungs - vital to avoid infections and disease. Vitamin A is also important for the development of your teeth and bones and the maintaining of healthy eyes, in particular the ability to see in dark conditions.

Where do I get Vitamin A?

Vitamin A is present in a great many foods so getting your daily allowance shouldn't be a problem for most people. Its contained in the following:

- dairy products
- breakfast cereals which are fortified with vitamins
- vegetables such as carrots, parsley and spinach
- fruit such as mangos, apricots, oranges and raspberries
- animal liver
- fish liver oil

How much Vitamin A do I need?

The optimal intake is 4,000 IU for women and 5,000 for men. It is perfectly safe to take considerable more than these levels. However excessive amounts such as three times the recommended intake have been linked to an increased risk of bone weakness and birth defects.

What are the signs of a Vitamin A deficiency?

The only way to be sure of a vitamin A deficiency is through a blood test. But there are symptoms you can look out for:

- night blindness
- dry skin
- loss of appetite
- a reduction in the ability to smell
- tiredness
- tooth decay
- an increased susceptibly to infections and illness

Vitamin B

There are eight types of vitamin B, each of them essential for different functions of the human body:

B1 – Thiamin
B2 – Riboflavin
B3 – Niacin
B5 – pantothenic acid
B6 – Pyridoxine
B7 – Biotin
B9 – Folic Acid
B12 – Cobalamin

Our bodies body cannot naturally produce any of these vitamins so we must get them form the food we eat. There are dozens of roles Vitamin b plays in our body but they mainly help in four crucial areas:

- cell reproduction. Vitamin B helps the body replace its essential cells and tissues after injury, sickness or metabolism.
- the nerve system. Vitamin B helps maintain the basic functionality of our bodies i.e. our reactions, our memories etc
- heart maintenance. Vitamin B helps maintain what is essentially the engine of our bodies.
- energy production. Vitamin B is essential in the breakdown of carbohydrates into glucose which is the main source of energy for our brain and our body.

Where do I get Vitamin B?

The different varieties of Vitamin B can be derived from the the following:

- meat, fish, nuts and whole grains (B1)
- cheese, yogurt, milk, almonds and green vegetables (B2)
- lean meats, liver, poultry, milk, canned salmon, leafy green vegetables (B3)
- Eggs, meats, and dark green vegetables (B5)
- bananas, fish, meat, poultry and nuts (B6)
- eggs, liver, yeast breads, whole grains, sardines, peanuts, mushrooms and cereals (B7)
- spinach, dark leafy greens, whole grains, kidney beans, salmon, avocado and milk (B9)
- dairy products, chicken, trout, eggs, liver and shellfish (B12)

The only way to be sure of a vitamin B deficiency is through a blood test. But there are symptoms you can look out for:

- itching and burning eyes
- constipation
- loss of appetite
- oily skin
- tiredness
- hair loss
- bad breath
- depression

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