Wings of Envy

We all want to look good!

Women spend a lot of money for beauty products, diet supplements and Spa therapy. But we cannot forget that our food is very important too! Nothing is better than natural vitamins! And that’s why “5 a day” is a must to keep healthy and good looking skin, hair and nails.

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Vitamin A

Vitamin A regulates the size and function of the sebaceous glands. Lack of it causes: dry flaky skin.

How much Vitamin A is enough?
It’s recommended that women consume 800 mcg and men- 1000 mcg of vitamin A daily.

Top sources of vitamin A:
* Beef liver
* Egg yolk
* Cheddar cheese
* Fortified milk

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Vitamin B

The B Vitamins play very important role in cells metabolism. Lack of Vitamin B causes: redness, tenderness, cracks at the corner of the mouth and wrinkles.

How much Vitamin B1 is enough?
Women should consume 1.1 milligrams and men- 1.5 milligrams of Vitamin B every day.

Sources of Vitamin B1:
* Yeast
* Liver
* Pork
* Whole-grain cereals
* Rye and whole-wheat flour
* Wheat germ
* Navy beans and kidney beans

How much Vitamin B2 is enough?
Women should consume 1.1 milligrams and men- 1.7 milligrams of riboflavin daily.

Sources of Vitamin B2:
* Riboflavin-enriched breads and cereals
* Red meats
* Green, leafy vegetables
* Dairy products

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How much Vitamin B3 is enough?
Women should consume 15 milligrams and men should consume 15 to 19 milligrams daily. Tryptophan is an amino acid serves as a Vitamin B3 equivalent. Sixty milligrams of tryptophan is equal to 1 milligram of vitamin B3.

Sources of Vitamin B3:
* Meat, poultry, fish
* Peanuts
* Yeasts
* Milk and eggs

How much Pantothenic Acid (Vitamin B5) is enough?
Lack of Pantothenic Acid is rather rare. Normal daily intake of Pantothenic Acid for adults is 4 to 7 milligrams.

Sources of Pantothenic Acid:
* Peas and beans (except green beans)
* Lean meat, poultry, fish
* Whole-grain cereals

How much Vitamin B6 is enough?
Women need 1.6 milligrams of B6 every day, and men need 2 milligrams.

Sources of Vitamin B6:
* Poultry
* Pork
* Fish
* Eggs
* Soybeans
* Oats
* Whole grains
* Bananas
* Nuts and seeds

banan

How much Folic Acid (Vitamin B9) is enough?
Men need 200 micrograms of Folic Acid and women need 180 micrograms per day but if you are pregnant, your daily needs increase to 400 micrograms. Now you should eat foods fortified with Folic Acid and also take the supplement to be sure you and your baby are getting appropriate amount of B9. Breastfeeding mothers need 280 micrograms per day.

Sources of Folic Acid:
* Leafy greens such as spinach and turnip greens
* Broccoli
* Asparagus
* Mushrooms
* Liver
* Dry beans and peas
* Fortified cereals and grain products
* Fortified juices

How much B12 is enough?

Both adult men and women need 2.0 micrograms of vitamin B12 each day.

Sources of Vitamin B12:
* Meat
* Milk products
* Eggs
* Cheese
* Chicken
* Fish

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Vitamin C

Lack of Vitamin C causes the collagen fibres to break down and show signs of early wrinkling. The capillaries that supply the skin in nutrients become fragile, the wounds heal slower.

How much Vitamin C is enough?
Women and men should consume at least 60 milligrams of vitamin C each day.
People who smoke need to consume more vitamin C because smoking interferes with the body’s ability to use vitamins. Women who smoke should consume 110 milligrams of vitamin C, and men who smoke should consume 125 milligrams of vitamin C per day.

Sources of Vitamin C:
* Citrus juices and fruits
* Tomatoes
* Berries
* Potatoes with skins
* Green and red peppers
* Broccoli
* Spinach

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Vitamin E

This vitamin is essential to the health of the skin. Deficiency causes: dry, rough and tried looking skin, slow wound healing.

How much Vitamin E is enough?
Women need 8 milligrams and men need 10 milligrams of vitamin E daily.

Sources of Vitamin E:
* Wheat germ
* Vegetable oil and margarine
* Avocado
* Whole grain products
* Egg yolk
* Nuts
* Liver
* Peanut butter

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Text: SimpleBeauty

Comments

You cannot believe how great these vitamins are. I’ve been searching for something like this. Through 7 pages of Google results and couldnt find anything. One search on Bing. There this is…. People should Really start using vitamins more often


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