Vitamins Every College Girl Needs in Her Diet /five day fruit and vegetables

In college we tend to forget about little but important things, like our five a day fruit and vegetables, we also forget about our everyday vitamins which the body needs to keep healthy.

Being in college is not the end of the road, it just the start of our lives forever, and as girls we are all hoping to becoming a mum some day so it is also important to keep our bodies clean and healthy. Some times our unhealthy college  life style can stretch into our  adult live causing us regret.

To avoid those kind of regret in the future we just have to keep our bodies healthy, and this can be done in different way by taking our five a day fruit and vegetables,  Taking our daily vitamins as well as avoiding taking other recreational drugs that can lead to many negative issues.

According to the Our bodies need the following Vitamins.

B1 or thiamine helps promote circulation and blood formation.  It is also responsible for the metabolism of carbohydrates and plays a vital part in helping digestion.  It not only fights beriberi, it also helps fight depression and enhances memory.  Some good sources of thiamine are meat, seafood, beef liver, peanuts, wheat bran, sunflower seeds and egg yolks.

A deficiency in thiamine causes insomnia, confusion, forgetfulness, weight loss, oversensitivity to noise, headaches and numbness or burning feeling in the hands or feet.

B2 or riboflavin helps the body process oxygen and helps in the metabolism of carbohydrates, amino and fatty acids.  It works in tandem with vitamin B6 and enhances the benefits of this vitamin.  It is found in nuts, eggs, milk and milk products, meat, green leafy vegetables, whole grains and fish.  Riboflavin is best taken with vitamin C and other B vitamins.

A deficiency in this vitamin causes inflammation of the mouth and the tongue, eye disorders and skin lesions.  Dizziness, hair loss, dermatitis and light sensitivity may also be observed.  Riboflavin is also indicated in individuals who are taking or consuming antibiotics, alcohol or oral contraceptives, or those are into heavy exercising.

B3 or niacin helps maintain healthy skin and nerves and is needed for proper food metabolism.  It is found in a lot of food that is rich in protein like meat, fish, milk, eggs, peanuts and legumes.  Niacin can also be taken as a prescription vitamin to help lower cholesterol levels, although an individual may suffer from side effects like headaches, cramps, nausea and dilated blood vessels.

Niacin, also called nicotinamide or nicotinic acid, fights a disease called pellagra, which manifests itself through 3 symptoms, dementia, diarrhea and dermatitis.  The tongue and the inside of the cheeks also become red and painful.  Other symptoms of a niacin deficiency are irritability, loss of appetite, vomiting, sore mouth, swollen gums, constipation and abdominal pain.

B6 or pyridoxine, which is also known as pyridoxamine and pyridoxal phosphate, helps the body produce healthy red blood cell and is a vital ingredient in the metabolism of amino acids, which build protein.  It is found in brown rice, butter, wheat germ, soybeans, whole grain cereal, liver and animal organs.

A deficiency in pyridoxine causes skin disorders, poor coordination, insomnia and neuropathy, where the nervous system does not behave the way it should.  It can also manifest in conditions like nervousness, mood swings, arm and leg cramps and iron-resistant anemia.

B9 or folic acid is also known as folate or folacin.  This vitamin is naturally produced by the body and stored in the liver.  It is needed for cell growth and DNA synthesis and in the formation of red blood cells and amino acids.  It is highly essential in the production of heme, a substance in hemoglobin which is responsible for carrying oxygen within the body.

Folic acid plays a vital role in cell division and helps in the metabolism of protein — which is why it is recommended for pregnant women.  A shortage of this vitamin causes acne, fatigue and cracked corners of the mouth.  If prolonged, this deficiency can lead to anemia.

B12 or cyanocobalamin helps in the production of the blood cells and helps maintain healthy nerves.  It is also important in the synthesis and repair of our DNA and it processes proteins, fats and carbohydrates.  It is found in meat, milk, poultry, liver and egg yolks.

Plants do not produce vitamin B12 so vegetarians are at a high risk of suffering from its deficiency unless they take supplements.  A lack of B12 can lead to pernicious anemia, which causes numbness and weakness.  If allowed to go unchecked, this deficiency can also lead to brain damage.

B5 or pantothenic acid helps enhance the functions of the adrenal gland and maintains healthy skin and muscles.  It also helps fight allergies.  It is beneficial in the metabolism of fat, carbohydrates and protein.  It is found in meat, eggs, vegetables, brewer’s yeast, legumes, royal jelly, whole wheat and saltwater fish.

A deficiency in pantothenic acid causes headaches, depression, tingling of the hands, sensations like a feeling of burning in the feet, muscle weakness, cramps and frequent infection.  People who are overstressed or those who are predisposed to allergies will benefit from this vitamin.

Biotin is naturally produced by the intestines, but is also available in egg yolk, mushrooms and brewer’s yeast.  It is also found in egg yolks, peanuts, cauliflower and beef liver.

A deficiency in biotin is uncommon, but when it occurs, it usually manifests itself through scaly dermatitis.  It is also more likely to occur in people who consume too much egg whites.

Multi-million dollar empires have been built on vitamins alone.  And with good reason.  These are not just highly essential to the health and well-being our bodies, but for our minds as well.  B-complex vitamins are available in a variety of food.  If you think you’re not getting enough, then there are vitamin supplements that can help you meet your required daily intake. For more visit

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