Introduction

We all know that vitamins and minerals are very important to us and our health,so we would be looking at the types of vitamins their sources and importance,first of all what are vitamins,vitamins are organic compounds that are very important in very small quantities that supports normal psychological functions in human beings,we need vitamins in our diets because our bodies can't produce them fast enough to meet our needs,there is what we also call vitamin deficiencies, vitamin deficiency can create or worsen chronic health conditions.

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There are three importance of vitamins and they are listed below

• They are important for normal human psychological functions e.g growth and reproduction.

• They help fight off diseases

• They are natural supplements for a flawless skin.

Vitamins are in two categories which are water soluble vitamins and fat soluble vitamins

let us take a Look at the water soluble vitamins first:

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(1) Vitamin B1

The deficiency symptoms are swelling,fast heartbeat,fatigue and gastrointestinal problems
Sources are tomatoes,wheat,soyabean,mushroom,spinach and lettuce.

(2) VitaminB2

Deficiency symptoms are sores on the mouth and lips,loss of appetite,dermatitis and fatigue.
Sources are liver,mushroom, spinach,yoghurt,and eggs.

(3) VitaminB3

Deficiency symptoms are diarrhea,dermatitis,dementia. Sources are green leaf vegetable, sweet potato, chicken meat,peanuts.

(4) VitaminB5

Deficiency symptoms are very rare only in severe malnutrition cases that a person can experience tingling of the feet. Sources are avocado,sweet potato, green leaf vegetable, strawberry,liver and eggs.

(5) vitamin b9

Deficiency symptoms includes weight loss,weakness,diarrhea,and in pregnancy risk of low birth weight. Sources are green leaf vegetable, peanuts,banana,papaya,avocado, and green pepper.

(6) Vitamin B12

Symptoms include anemia and sprue
Sources are liver,tuna,eggs,and cereals.

(7) Vitamin H

Deficiency symptoms is if taking too much of raw egg for a long period of time it can cause deficiency. Sources are nuts,bread,banana, papaya and eggs.

(8) Vitamin C

Deficiency symptoms include hair loss,dry hair and dry skin,delayed wound healing and joint pain. Sources are lemon juice,orange,pineapple guava.

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Now for the fat soluble Vitamins:

(1) Vitamin A

Deficiency symptoms are just two and they are not seeing clearly and dry skin. Sources are beef,eggs,carrots,sweet potato.

(2) Vitamin D

Symptoms are both in children and adults,in children it results to rickets and deformed bones in adults it leads to tooth decay softened bones and FRACTURE. Sources are salmon, sardines,mackerel, tuna eggs and sunlight

(3) Vitamin E

Deficiency symptoms is only noticed in those with malnutrition. Sources are green leaf,seeds,nuts tomatoes,avocado.

(4) Vitamin K

Deficiency are tendency to bleed hemorrhage and anemia. Sources are green beans,green peas,carrots green leaf Vegetable.

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Fat soluble Vitamins are mostly absorbed passively and must be transported with dietary fats while water soluble vitamins are absorbed by both passive and active mechanism therefore our bodies and food we eat contains minerals minerals could either have a positive or negative effect on us.