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Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the body’s overall health. It plays a crucial role in: 1. **Boosting Immunity**: Helps the immune system function properly. 2. **Collagen Production**: Essential for the synthesis of collagen, a protein important for skin, blood vessels, and connective tissues. 3. **Antioxidant Protection**: Acts as an antioxidant, protecting cells from damage caused by free radicals. 4. **Iron Absorption**: Enhances the absorption of non-heme iron (found in plant-based foods). 5. **Wound Healing**: Plays a vital role in the healing of wounds and maintenance of healthy skin. Good sources of Vitamin C include citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, broccoli, and spinach. The recommended daily intake varies depending on age and gender, with the average for adults being about 65–90 mg per day.

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Vitamin B refers to a group of eight essential water-soluble vitamins that play important roles in metabolism, energy production, and maintaining the health of the nervous system, skin, and other organs. These vitamins are often referred to collectively as the **B-complex vitamins**. Here's a breakdown of each: 1. **Vitamin B1 (Thiamine)**: - Essential for energy production and nerve function. - Found in whole grains, pork, legumes, and seeds. - Deficiency can lead to beriberi, affecting the cardiovascular and nervous systems. 2. **Vitamin B2 (Riboflavin)**: - Important for energy production, cell growth, and the metabolism of fats, drugs, and steroids. - Found in dairy products, eggs, leafy green vegetables, and meat. - Deficiency can cause skin disorders, sore throat, and cracks in the corners of the mouth. 3. **Vitamin B3 (Niacin)**: - Helps in the conversion of food to energy and supports skin health, nervous system function, and digestive system. - Found in meat, poultry, fish, whole grains, and legumes. - Deficiency can cause pellagra, with symptoms like dermatitis, diarrhea, and dementia. 4. **Vitamin B5 (Pantothenic Acid)**: - Essential for synthesizing coenzyme A, which is involved in energy metabolism and hormone production. - Found in chicken, beef, potatoes, oats, and tomatoes. - Deficiency is rare but can lead to fatigue, irritability, and digestive issues. 5. **Vitamin B6 (Pyridoxine)**: - Involved in amino acid metabolism, red blood cell production, and the synthesis of neurotransmitters. - Found in poultry, fish, potatoes, and bananas. - Deficiency can lead to anemia, irritability, and weakened immune function. 6. **Vitamin B7 (Biotin)**: - Important for carbohydrate, fat, and protein metabolism. - Found in eggs, nuts, and seeds. - Deficiency can lead to hair thinning, skin rashes, and neurological symptoms. 7. **Vitamin B9 (Folate/Folic Acid)**: - Vital for DNA synthesis, cell division, and proper brain function. - Found in leafy greens, legumes, and fortified cereals. - Deficiency during pregnancy can cause neural tube defects in the developing fetus. 8. **Vitamin B12 (Cobalamin)**: - Essential for red blood cell formation, DNA synthesis, and neurological function. - Found in animal products like meat, fish, eggs, and dairy. - Deficiency can lead to anemia, fatigue, neurological issues, and cognitive impairment. Since B vitamins are water-soluble, they are not stored in the body, and excess amounts are excreted in the urine. Therefore, it's important to consume these vitamins regularly through a balanced diet. Inadequate intake or malabsorption can lead to deficiencies, which vary based on the specific B vitamin. People following vegetarian or vegan diets may need to pay extra attention to getting enough vitamin B12, as it is primarily found in animal products. Supplements can be used if necessary.

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Vitamin A is a fat-soluble vitamin that plays a crucial role in maintaining healthy vision, skin, and immune system function. It exists in two primary forms: 1. **Preformed Vitamin A (Retinoids)**: Found in animal products such as liver, fish, and dairy. 2. **Provitamin A (Carotenoids)**: Found in plant-based foods, particularly fruits and vegetables that are orange or dark green, such as carrots, sweet potatoes, and spinach. The body can convert carotenoids like beta-carotene into active vitamin A. **Functions of Vitamin A:** - Supports vision by helping the eyes adjust to light changes. - Plays a role in cell growth, immune system function, and reproduction. - Maintains healthy skin and mucous membranes. - Acts as an antioxidant, protecting cells from damage. **Deficiency** can lead to: - Night blindness and dry eyes. - Weakened immune system, increasing susceptibility to infections. - Skin issues like dryness and roughness. **Toxicity** from excessive intake, particularly from supplements, can lead to symptoms like nausea, dizziness, and liver damage. The risk is higher with preformed vitamin A, as the body stores excess amounts.

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