Diet with Vitamin

Natural Sources of Vitamin A

• Cod liver oil

• Dairy products

• Eggs

• Carrots

• Green leafy vegetables

• Tomatoes

• Papaya

• Melon

Vitamin B Complex

B vitamins are vital for clear, luminous skin, youthful looks and for delaying greying of hair. They are essential for healthy skin, hair, and eyes. Studies show that 40 percent of dermatitis sufferers lack B vitamins. B vitamins also counteract stress, which has adverse effects on one's appearance.

A deficiency of B complex vitamins can lead to:

	Greasy hair
	Dandruff
	Dry skin
	Scaly lips
	Redness and irritation
	Premature wrinkles
	Poor hair growth
	Grey hair
	Inflamed fissures at the angles of the nose and mouth

Natural sources for Vitamin B Complex

• Whole grain cereals, wheat

• Pulses

• Nuts

• Green leafy vegetables

• Molasses

• Meat

• Liver

• Brewer's yeast

Vitamin C

Vitamin C, in conjunction with protein, is necessary for the production of collagen-the glue that holds us and our skin together and circumvents sags or wrinkles. It regulates sebaceous glands to keep skin from drying out; helps prevent facial lines, wrinkles and spider veins; hair tangling or breaking. Vitamin C is essential for the health of the hair, eyes and teeth, resistance to infection, healing of wounds and firm skin tissues.

Combined with bioflavinoids, vitamin C

	Prevents the pigment clumping that the sun turns into age spots
	Strengthens capillaries to avoid easy bruising or the tiny hemorrhages that become spider veins.
	Helps the oil-secreting glands function property to keep the skin from drying out.
	Prevents bleeding of the gums.

Natural sources for vitamin C

• Green vegetables, broccoli, cabbage, green peppers, raw leafy greens, tomatoes

• Fresh fruits, like lemon, orange and grapefruit, cantaloupe, kiwi, strawberries

• Potatoes

• Black currants, blackberries, buckwheat, cherries, and grape are rich sources of flavonoids

Vitamin D

Vitamin D is essential for healthy teeth, bones and nails as well as for the assimilation of calcium and phosphorus. It promotes healthy eyes, skin and teeth.

Deficiency of Vitamin D can lead to dental decay.

Natural Sources of Vitamin D

• Rays of the sun

• Milk

• Beef liver

• Salmon

• Tuna

• Butter

• Sprouted seeds

• Synthetic Vitamin D is manufactured from fish liver oils

Vitamin E

Vitamin E helps form muscles and tissues to prevent wrinkles and premature aging of the skin. It helps prevent dry, dull skin, age spots, falling hair and dandruff. It improves circulation and healing of scars. Research has shown that large doses of vitamin E double healthy cell reproduction to slow the aging process and forestall premature wrinkling.

Caution: If you have diabetes, high blood pressure, or an overactive thyroid, check with your physician before taking supplemental E.

Natural Sources of Vitamin E

• Whole wheat bread

• Whole grains

• Wheat germ

• Milk

• Raw or spouted seeds

• Asparagus

• Broccoli

• Brussels sprouts

• Butter

• Egg yolks

• Leafy greens

• Liver

• Olives

• Soybeans

• Sunflower seeds

• Nuts

• Vegetable oils