Hi!

In the skin, hair, and nails care as well as proper organism functioning, the most important role hold vitamins. Which are necessary, where to find them, what is their role, what are the deficit and overdose consequences? Read on and learn all about it.

VITAMIN A

It can be found in carrot, sweet potato, spinach, butter, milk, eggs, and cheese. Daily demand for vitamin A is 1-2 mg. Its role in the organism is to:

• stimulate cells division,
• prevent cancer,
• provide proper cornea and lining functioning,
• preserve hair, skin, and nails in the right condition,
• provide normal bones and teeth growth,
• protect the lining of the respiratory system.

The deficit of vitamin A leads to:

• conjunctiva and cornea dryness,
• nails weakening,
• acne,
• night blindness,
• psoriasis, alopecia areata.

Vitamin A overdose leads to vomit, excess bone thickness, hair loss, and skin peeling, increased CSF pressure.

VITAMIN C

Its source can be found in citrus fruits, paprika, currant, strawberry, wild rose, parsley, and horseradish. The daily demand is 60 to 100 mg. It holds an immensely important role in the organism:

• allows the correct connective, cartilaginous, and bone tissue formation process,
• impacts correct metabolic processes,
• ensures proper wound healing,
• takes part in hemoplastic processes.

The deficit of vitamin C leads to:

• scurvy, changes in dentition, swollen gums,
• damage to the blood vessels,
• impacts metabolic processes,
• slowly healing wounds,
• easy bruising,
• painful, swollen joints.

The overdose of vitamin C leads to diarrhea, nausea, vomit, and skin rash. However, you should keep in mind that vitamin C is non-toxic and its excess is usually flashed out with urine.

VITAMIN D

Vitamin D can be found in fish, fish oil, liver, cheese, egg yolks, mushrooms. The demand for this vitamin on a daily basis is 00,1 to 0,02 mg. In the organism it:

• improves the immune system,
• minimizes asthma discomfort,
• reduces metastases and proliferating of cancer cells,
• helps with tooth decay,
• impacts bone metabolism.

Vitamin D deficit leads to:

• osteocopic pain and osteoporosis,
• conjunctivitis,
• organism and immune system weakening,
• hearing worsening,
• weakening and falling out of the teeth,
• increased risk of autoimmune disease.

Vitamin D overdose causes headaches, nausea, vomit, lack of appetite, constipation, weakening, tiredness, increases urination, skin itching.

VITAMIN E

It is present in wheat germs, eggs, margarine, nuts, carrot, almonds, milk, vegetable oil, full-grain flour, Brussels sprouts, and green vegetables. Daily intake should be 10 to 20 mg. Vitamin E:

• is the most important antioxidant,
• takes part in delivering nourishing ingredients to cells,
• strengthens blood vessels,
• protects red blood cells against premature dissolution.

Vitamin E deficit leads to:

• frustration and concentration weakening,
• the weakening of skeleton muscles,
• premature skin aging,
• slow wounds healing,
• sight worsening,
• anemia,
• increased cardiovascular disease risk.

Vitamin E overdose causes tiredness, headache, muscle weakening, and vision disorder.

VITAMIN K

Its source can be found in broccoli, turnip, cheese, cucumber, lettuce, eggs, cabbage, spinach, avocado, yogurt, potatoes, liver, sunflower oil. Vitamin K daily intake should be 0,05 to 1 mg. Vitamin K:

• supports blood coagulability,
• lessens excess period bleeding,
• holds a great role in calcium metabolism and tissue mineralization,
• inhibits breast, ovarian, liver, and kidneys’ cancer.

Vitamin K deficit leads to:

• poor blood clotting,
• easy bruising,
• slow wounds healing,
• poor bone mineralization,
• increased cancer risk,
• enteritis and diarrhea.

Vitamin K overdose causes red cell dissolution, anemia, excess perspiration, hot flushes, while for infants it may lead to jaundice and brain damage.