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Vitamin C is essential for healthy teeth and bones as well as for preventing and fighting infection. It is also required for the absorption of iron and the synthesis of collagen which holds tissue together. Its role as antioxidant helps prevent harmful substances such as smoke from converting into potential cancerous cells.

Where do I get Vitamin C?

The best sources of Vitamin C are the following:

- citrus fruits i.e. oranges, lemons, kiwi
- berries
- tomatoes
- spinach
- many breakfast cereals are fortified with Vitamin C

How much Vitamin C do I need?

The minimum intake is 75mg for women and 90g for men. Smokers are recommended to take an addition 30-40 mg to help prevent the conversion of harmful nitrates which can cause cancer. However, these levels are the lowest you should take. Many nutritionists suggest that 200-300 mg of Vitamin c a day is required for a optimum health.

What are the signs of a Vitamin C deficiency?

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

- bleeding gums and tooth decay
- loss of appetite
- bruising
- swollen joints
- nosebleeds
- an inability to fight off infection
- a seeming inability to heal wounds

The main role of vitamin D is to absorb and maintain calcium and phosphorus which are essential for teeth and bone formation. It also helps maintain a stable nervous system and healthy heart. Research has also shown that vitamin D can prevent the growth of cancer cells.

Where do I get Vitamin D?

Very few foods naturally contain Vitamin D. It is one of the areas where a multivitamin is important to a healthy body and mind. However, the main food sources are:

- dairy products and breakfast cereals which are fortified with Vitamin d
- salmon
- tuna

How much Vitamin D do I need?

The recommended daily intake depends on your age. For those under fifty it's five micrograms. For those between fifty and seventy it's ten micrograms. And for those over seventy it's fifteen micrograms.

What are the signs of a Vitamin D deficiency?

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

- tooth decay
- muscle weakness
- loss of appetite
- a reduction in the ability to heal fractures
- weakening of the bones
- lack of energy

Vitamin E

This vitamin provides a great many roles in the human body:

- supplies oxygen to the blood
- prevents blood clots
- helps provide nutrition to the body cells
- counteracts aging of the cells
- can help prevent heart conditions

Where do I get Vitamin E?

Vitamin E can be derived from the following basic foods:

- Vegetable oils
- green leafy vegetables,
- nuts
- olives
- sunflower seeds

How much Vitamin E do I need?

The recommended daily intake of vitamin E is 15 milligrams. However many nutritionists believe ten times this amount is required for optimum health.

What are the signs of a Vitamin E deficiency?

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

- dry skin
- possible rupture of red blood cells
- adverse effect on your sexual vitality
- adverse on your heart

The Final Thought

The importance of vitamins is even greater today because of the nature of our diets. More and more of us aren't eating enough of the foods which give us these vital substances. Very few of us will have the correct quantity of vitamins in our body and that means very few of us are functioning as effectively as we should. Whether you get your vitamins through a tablet or through fruit and vegetables - the most important thing is you get them.

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