World of Health & Fitness

Vitamin A (retinol)
Vitamin A is essential for healthy skin,healthy hair and for growth. Vitamin A is a powerful antioxidant
that has big influence on out body's immune system. You can find amount of Vitamin A in the next mentioned
things:

• milk, butter, cheese and eggs
   

  
  
  

• chicken, kidney, liver, liver pate
  
  
• fish oils, mackerel, trout, herring.
  
  Vitamin B Complex
  Complex of B vitamins includes various groups of substances:
  
  

• B1 - thiamine
  
  
• B2 - riboflavin
  
  
• B3 - nicotinic acid
  
  
• B6 - pyridoxine
  
  
• B12 - cobalamin
  
  
• folate - folic acid.
  
  Our body needs relatively small quantities of vitamins B1, B2 and B3.
  Vitamins B6 and B12 help our body to use the folic acid and are vital nutrients in a various activities such as cells repair, digestion, production of energy and in the immune system. Vitamin B12 is also needed for the dismantling of fat and carbohydrate.
  The main sources of the B vitamins, especially B12, are:

• meat, poultry,chicken
  
  
• yeast extracts (brewers' yeast, Marmite).
  

additional good sources are :
asparagus, broccoli, spinach,
bananas, potatoes
dried apricots, dates and figs
milk, eggs, cheese, yoghur
nuts and pulses
fish
brown rice, wheat germ, wholegrain cereals

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. Is role is to produce healthy blood cells.

In pregnancy, low folic acid levels increase the risk of that baby's spinal cord system will not develop completely (spina bifida). Most women are advised to consume folic acid supplements in the early three months of pregnancy.

Folic acid occurs naturally in most foods but often in minute quantities.


• Foods manufacturers now fortify white flour,bread, cereals, corn, rice and noodle products with folic acid.
  
  
• One serving of each enriched product will contribute about 10 per cent of the RDA for folic acid.
  
  
• Wholegrain products are not enriched because they already contain natural folate.
  
  


Liver contains the bigest quantity of folic acid, you can findlower levels in beef, lamb and green vegetables and citrus fruits.
Additional sources are dried beans,orange juice, tomatoes, wheat germ (wholemeal bread and cereal) and wholegrain products (pasta and brown rice).