There are two main types of vitamins, water soluble vitamins and fat soluble vitamins, and the way that the body does or does not store vitamin content taken from food depends on which type it is. The body cannot store water soluble vitamins and this means that a person needs to replenish their water soluble vitamin intake on a daily basis. The eight B vitamins and vitamin C are water soluble vitamins and the body cannot store vitamin content that is either of these. 

It is not simply that the body cannot store vitamins that are water soluble but also the water soluble vitamins are easily destroyed by improper storage, handling, or cooking of foods that contain these vitamins. In particular, it is important not to overcook vegetables by boiling as the water soluble vitamins are in effect washed out of them but this lack of being able to store vitamins that are water soluble can be overcome by light cooking or steaming and by using the water that vegetable have been cooked in to form sauces and gravies. As the body cannot store vitamin C or the other water soluble vitamins it is essential to eat a balanced diet with at least 5 portions of fruit and vegetables to ensure that enough vitamins are available for the body to use when necessary and a person does not suffer from a vitamin deficiency due to the body’s inability to store vitamin content. 

On the other hand, the body can store vitamin content that is fat soluble. The body will store vitamin content in the fat cells so that it can be used when required and a person does not need to consume as many of these fat soluble vitamins on as frequent a basis as they do with water soluble vitamins. The fat cells store vitamin A, D, E, and K as these are all fat soluble vitamins. 

It is also important to store vitamin supplements correctly to ensure that the beneficial qualities of these are not diminished. The best way to store vitamin supplements is in a container with a screw top lid and to keep the container in a dry place. When you store vitamin supplements it is also essential to check that they have not been kept longer than the expiration date. The vitamin content of supplements cannot be guaranteed if you store vitamin tablets past their use by date.

Although the investigations into and discoveries of vitamins began a bit earlier, Casimir Funk, a Polish biochemist, was the first to formulate the concept of vitamins in 1912. Funk then coined the word vitamine, but it was later modified to vitamin. How does vitamin A help your body? Great question. Vitamin A helps you to maintain healthy skin, strong eyesight, and strengthen your immune system—among other things. Vitamin A is known to possess antioxidant effects. Antioxidants are substances which prevent or slow down damage caused by “by-products” of “oxygen use” by body cells. They are known for cancer prevention and anti-aging. Where can you find vitamin A? Natural foods such as oranges and yellow fruits are known to contain substantial doses of vitamin A. Vitamin A has also been found to be largely available in vegetables such as Spinach, and fats. The vitamin in the vegetables is water soluble. What that means is that it is not stored in the body and must be replaced each day. Because vitamin A in vegetables comes in the form of beta carotene, it is an excellent way for your body to get it. Fat in the food you consume accounts for the majority of vitamin A needed for your survival. People on low fat or restricted diet may not be getting an adequate amount of vitamin A needed for their bodies to function properly. Persons suffering from vitamin A deficiency are also advised to consume a high level of protein as protein helps your body absorb vitamin A, combines with vitamin A to make it stronger, and help it move through your body. How much vitamin A should you really consume daily? To keep your body in optimum health, consuming around 5,000 international units (IU) of vitamin A daily is recommended. To put things into perspective, one medium orange gives you approximately 269 IU of vitamin A. A medium avocado contains approximately 1230 IU of vitamin A. A medium sized banana contains approximately 95 IU of vitamin A. A slice of cantaloupe contains approximately 2225 IU of vitamin A. A medium mango without peel contains approximately 8060 IU of vitamin A. A medium peach contains 524 IU of vitamin A. Your recommended daily intake of vitamin A may vary depending on age and health. So what happens if you don’t get an adequate daily intake of vitamin A? The symptoms of vitamin A deficiency are worth avoiding. People with vitamin A deficiency may have skin problems, increased infections, night blindness and accelerated aging processes. As recovering from a vitamin A deficiency is difficult and complicated, you’re advised to always stay up to date with your vitamins intake. On the other hand, some symptoms of an overdose of vitamin A are pain in the joints, abdomen and bones. However, these symptoms are rare and you should always strive to get an adequate vitamin intake. If your lifestyle is one that inhibits your ability to indulge in vitamin enriched or natural foods, you may want to consider vitamin supplements—the ones with no side effects.

Often touted as a miracle vitamin, Vitamin A is the secret to great skin, higher immunity levels and holistic growth. Vitamin A is a powerful antioxidant that also improves eyesight, helps strengthen bones, protects the body from heart related diseases, alleviates acne and psoriasis conditions, reduces wrinkles, alleviates respiratory ailments and helps improve measles and glaucoma conditions.

Functions within the body

Retinol, which is a by-product of vitamin A, is responsible for helping the eyes adapt to dark environments easily. Therefore, regular intake of vitamin A can help prevent a condition known as ‘night blindness.’  Retinol acids help regulate genetic conditions and expressions within the body and an adequate intake of vitamin A helps preserve the physiological characteristics of cells in the body. Vitamin A is also an effective agent against any infections as it helps to strengthen the mucous linings, skin, urinary tract and digestive tract, so forming the primary defences against most infections. Whilst vitamin A may be needed for proper growth and development in the body, too little or too much of this vitamin can cause defects in a foetus.  Red blood corpuscles originate from stem cells, which depend on vitamin A to become blood cells. Vitamin A is also responsible for mobilising iron to incorporate it into the form of haemoglobin.

Deficiency conditions

Since vitamin A is required for maintaining eyesight and immunity, a deficiency can cause impaired vision and increased incidence of diseases in the body. Night blindness is one of the foremost conditions caused by a deficiency of this vitamin. When the deficiency is less, it manifests itself as a slight change on conjunctive tissue of the eye. These are Bitot’s spots. In cases where the deficiency has reached more severe proportions, it can cause dryness of the eyes and finally result in ulcers on the cornea, scarring and ultimately blindness in the person.

Children who have lower amounts of vitamin A in the blood tend to get more respiratory diseases as well as diarrhoea. Children who already have a condition of measles or diarrhoea as well as insufficient vitamin A tend to suffer more than children with a healthy level of vitamin A. In such children, the severity of the infection is more.

Deficiency Symptoms in Adults and Infants

Vitamin A is responsible for the healthy growth of bones and tissues in children. Hence, a reduced level of this vitamin can result in retarding growth in a child. Therefore, the child could develop a growth defect and even dwarfism which is where the body parts fail to grow normally and assume a stunted appearance. Often the face will assume a mongoloid appearance and the facial bones will not develop fully resulting in a distorted facial appearance.

In adults as well as children, a deficiency of vitamin A can cause conditions like night blindness, inflammation in the eyes, inability to see properly at night, dryness of eyes, inflammation in the cornea etc. In addition to conditions associated with the eyes, a person can experience roughness of the skin, dryness and increased presence of wrinkles. Children with insufficient vitamin A are more prone to respiratory ailments as well as urinary tract infections. This can also manifest itself in adults who do not have sufficient vitamin A in their bodies.

Recommended daily amounts for each age group

The amounts of vitamin A needed depend on the person’s age group and gender. Women who are pregnant or breast-feeding need a higher concentration of vitamin A in their diets. Here is a break down of the recommended dosages of this vitamin A:

·         Male and female infants aged below 6 months of age need 400 mg per day of vitamin A

·         Infants (both male and female) aged between 7 and 12 months need 500 mg per day

·         Children from 1 to 3 years of age need 300 mg of vitamin A each day

·         Children aged between 4 and 8 years require 400 mg vitamin A per day

·         Children aged from 9 to 13 years need 600 mg vitamin A each day

·         Teenagers aged from 14 to 18 years require 900 mg of vitamin A per day

·         Adults aged more than 19 years require 900 mg of vitamin A each day

·         Pregnant women who are aged below 18 years need 750 mg of vitamin A each day

·         Pregnant women aged above 19 years need 770 mg of vitamin A per day

• Women who breast-feed and are aged below 18 years require 1200 mg in a day of vitamin A

• Women who breast-feed and are aged above 19 years require 1200 mg in a day of vitamin A

Top 10 Richest food sources

Most vitamin A sources reside in animal-based foods, such as poultry, beef etc. There are also a few plant sources, which contain this essential vitamin. Here is a list of these sources:

• Beef liver: When cooked, 3 ounces of beef liver contain 27,185 IU of vitamin A

• Chicken liver: In cooked form, 3 ounces of chicken liver contain 12,325 IU of this vitamin

• Skimmed milk: One cup of skimmed and fortified milk contains 500 IU of vitamin A

• Cheddar cheese: One ounce of cheddar cheese contains 284 IU of vitamin A

• Egg substitutes: A quarter cup of egg substitutes contain 226 IU of vitamin A

• Carrots: Half a cup of carrots contains as much as 22,567 IU of vitamin A

• Spinach: A half cup of spinach boiled or frosen contains 11,458 IU of vitamin A

• Apricots: A half cup quantity of apricots with their skin intact contain around 2063 IU of vitamin A

• Peas: Half cup of boiled or frosen peas contains 1050 IU of vitamin A

• Oatmeal: Cooked with water, a cup of oats contains 1252 IU of vitamin A

When increased amounts may be needed

Consumption of too much alcohol can easily deplete the liver of its vitamin A levels. This can contribute to damaged liver functions. Moreover, the continued consumption of alcohol can contribute to more toxicity of the previously formed retinol from vitamin A. Hence, even with additional vitamin A supplements the chances of improving the levels of this vitamin reduce in an alcoholic. Even contraceptives that have progestin and estrogens can reduce the levels of vitamin A in the body. These pills can result in increasing RBP production or retinol binding proteins. However, it is not yet clear whether such a condition requires added intake of vitamin A by the body.

If a person is using any acitretin, retinoids or associated medications, isotretinoin, bexarotene or even etretinate then the person should not consume vitamin A supplements. These can increase toxic levels of vitamin A in the body.

Vitamins (combination of two words: Vital Amines) are the complex organic substance essential in small quantities to the metabolism (nutrition) in most animals. These are found in minute quantities in food, in some cases are produced by the body, and are also produced synthetically. The human body needs them to work properly, so that we can grow and develop just like we should. Their deficiency results in many serious disorders. 

Vitamins are divided into two major groups: the ‘fat-soluble vitamins’ designated as vitamin A, vitamin D, vitamin E, and vitamin K, and the ‘water-soluble vitamins’ which include vitamin C and the group of molecules referred to as the vitamin B complex. Each of them has its own special role in the development of human body. 

Vitamin A

Vitamin A, a fat-soluble vitamin, plays a really big part in eyesight and helps us to see in dim light and also at night. “Vitamin A” is also involved in the formation and maintenance of healthy skin, hair, and mucous membranes. In addition, it is necessary for proper bone growth, tooth development, reproduction and for the development of epithelial cells (that line any opening to the body e.g.; nose, throat, lungs, mouth, stomach, intestines and urinary tract). Vitamin A can be found in eggs, milk, carrots, spinach, sweet potatoes, fish oil, liver (pork, lamb, chicken, turkey or beef), butter, broccoli, apricots, nectarines, cantaloupe, and orange or yellow vegetables or fruits. The deficiency of vitamin A can cause two major disorders like: night blindness and drying of skin. 

Vitamin B

Vitamin B itself is a complex of different vitamins like: B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. These B vitamins are very important in metabolic activity and in facilitating the red blood cell (which carry oxygen throughout your body). They also help your body make protein and energy. 

The sources of “vitamin B” are leafy green vegetables seafood, beans, peas, citrus fruits, whole grains (such as wheat and oats), poultry, meats, eggs and dairy products (like milk and yogurt). Some bacteria in our large intestine also prepare some type of B-vitamins. The deficiency of vitamin B can cause the disease “Beri Beri”, cracked lips, weak muscles, malformation of red blood cells, affects normal growth and disturbs the nervous system. 

Vitamin C

Vitamin C or ascorbic acid is a water-soluble, antioxidant vitamin that is vital to the production of collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It is important for keeping body tissues, such as gums and muscles in good shape and it helps in quick healing of wounds. In addition, it helps protecting the fat-soluble vitamins A and E as well as fatty acids from oxidation. 

The “vitamin C” can be found in citrus fruits (like lemon & orange), cantaloupe, strawberries, tomatoes, broccoli, cabbage and in other fresh fruits and vegetables. The deficiency of vitamin C affects the healthy skin; poor wound healing and can lead to a disease called “Scurvy” which causes bleeding in gums, easy bruising, bumps of coiled hair on the arms and legs, pain in the joints, muscle wasting, and many other problems. 

Vitamin D

Vitamin D is a fat-soluble vitamin that regulates the formation of bone and the absorption of calcium and phosphorus from the intestine. It helps to control the movement of calcium between bone and blood, and vice versa. It is this vitamin you need for strong bones and teeth. In addition it helps your body absorb the amount of calcium it needs. 

Vitamin D can be found in fish liver oil, egg yolks, milk and other dairy products fortified with “vitamin D”. It is also produced in our body in the presence of ultra violet light and sunlight. 

The deficiency of vitamin D can cause weak bones and bowed legs (in children). And its excess can cause loss of appetite, weight loss, nausea, headache, depression and deposits of calcium in the kidneys. 

Vitamin E

Vitamin E, a fat-soluble vitamin, is essential for the inhibition of oxidation in body tissues, formation of red blood cells, and also prevents breakdown of body tissues. It maintains the body tissues and protects the lungs from becoming damaged by polluted air. This vitamin can be found in whole grains (such as wheat and oat), wheat germ, leafy green vegetables, sardines, egg yolks, nuts, bread, cereals and seeds. The deficiency of this “vitamin E” can cause many diseases like cancer, diabetes, heart disease, and Alzheimer’s disease.

Women’s bodies go through incredible changes in hormone cycles, pregnancy, loss of bone density, loss of sex drive and shrinkage in muscle mass. Even those who those who eat right get enough sleep and relaxation and exercise daily can benefit from these nutritional supplements for an internal state of well being and a better sex life.

Most people know that a better sex life has endless physical and psychological health benefits, including a stronger immune system, better breathing and circulation and healthier skin. A better sex life can also relieve chronic pain and reduce symptoms of depression and anxiety.

Vitamins for Better Sex
Vitamin A is essential for normal reproduction, and a deficiency of Vitamin A has been shown to cause atrophy of the testicles and ovaries in male and female rats, leading to sterilization.). A deficiency in vitamin A is also thought to result in a decreased production of sex hormones as well as dry, scaly skin (it is needed for soft and beautiful skin

Vitamin B-1 is essential to energy production and the metabolism of carbohydrates, proteins and fats, so a deficiency of vitamin B-1 can lead to decreased energy and reduced sex drive. More symptoms of deficiency include fatigue, decreased alertness, constipation and heart symptoms (like rapid heartbeat).

Deficiency of vitamin B-3, also called niacin, can lead to skin eruptions, bowel problems and even mental problems. Your sex life is impacted by the presence of vitamin B-3 because it increases blood flow to the extremities, including the brain. Problems with the nerve and digestive systems caused by vitamin B-3 deficiency can negatively affect your sex life.

Vitamin C influences a better sex life with its role in the absorption of iron, the formation of blood cells and the metabolism of the adrenal gland, all processes that affect your sex life. Iron helps oxygenation of the tissues for energy production, while blood carries oxygen, hormones and nutrients to the organs, glands and tissues. The adrenal gland produces lots of hormones that influence your sex life, including a hormone that helps to stimulate orgasm. In addition, vitamin C also strengthens your immune system, protects against stress and helps keep your joints limber and active.

Several other vitamins, including vitamin D, vitamin E and folic acid, have direct and indirect effects on a better sex life and good health in general.

Botanicals and Herbs for Better Sex

Many people do not know that certain blends of botanicals and herbs have been used for centuries to enhance virility and have a better sex life. Here are 6 common botanicals and herbs used to treat many female symptoms associated with having better sex, energy and increased blood flow. For the sake of this article, I am only including the benefits of each ingredient.

Kuuz is an isoflavones and has been used for centuries to treat menopause in women.

Rhodiola is an energizing herb helps increase general blood flow in all organs, increases libido in women, and helps regulate hormones.

Damiana is also used to increase blood flow and libido.

Muca is used to increase blood flow and libido.

Panax Ginseng is an Adaptogen, provides estrogen boost and relieves fatigue.

DHEA, which acts as a natural precursor to the sex hormones, estrogen and progesterone declines with age. Adding DHEA provides benefits during menopause, almost eliminating most systems.

Vitamin A or Retinol is a fat-soluble vitamin and plays an important role in vision, development and maintenance of healthy skin, hair, mucous membranes; immune functions; and reproduction. Vitamin A or retinol, helps your eyes to adjust to light alteration when you come in from outside and also helps keep your eyes, skin and mucous membranes moist.

Vitamin A is essential for the utilization of protein and the production of testosterone and other development factors.

Vitamin A is found in any of these forms:

* Retinol

* Other retinoids – retinol, retinal, retinoic acid, and compounds of similar nature.

* Carotenoids – organic pigments that are naturally found in plants.

what is the Daily requirement of Vitamin A-

Quantity of the amount of vitamin A is measured in retinol activity equivalents (RAE).

The suggested daily requirement for vitamin A is 700 RAE (retinol activity equivalent) per day for women and 900 RAE per day for men. But the requirements may be different from one person to another. The requirements may differ for growing children, during puberty, and for women who are pregnant or lactating; therefore, it is necessary to consult doctor for differences.

what are the Benefits of Vitamin A -

1) Vitamin A supports healthy surface linings of the eyes and the respiratory, urinary and intestinal tracts.

2) It Helps the skin and mucous membranes function as a barrier to bacteria and viruses.

3) It can also help boost the power of your white blood cells

4) It also keeps the mucus membranes, like the ones in your nose, moist.

Food sources of Vitamin A

Eating a range of foods that include vitamin A (and carotenes) is the finest method to get a sufficient amount.

Alcohol, coffee, or excessive iron can all reduce the body’s supply of Vitamin A. But, the good information is that vitamin A is readily obtainable from numerous food sources.

Vitamin A can be obtained from food in two dissimilar forms -

1. Pro-vitamin A (also called beta-carotene). This is obtained from plant sources. It is mostly found in fruits and vegetables.

2. Pre-formed vitamin A (also called retinol or retinal) . This is obtained through animal sources. Main sources consist of liver, whole milk, and some equipped food products.

The top most vitamin A-rich foods consist of:

1) Sweet potato
2) Mango
3) Carrots
4) Spinach
5) Dried apricots
6) Cantaloupe
7) Egg yolk
Milk
9) Mozzarella cheese
10) Liver

Skimmed milk is often equipped with vitamin A because it is removed from milk with the fat.

What can happen with vitamin A deficiency?

1) Night blindness is one of the first Vitamin A Deficiency symptom

2) Vitamin A deficiency reduces the capability to fight infections, such as pneumonia.

3) Vitamin A Deficiency may increase a child’s threat of developing respiratory infections, diarrhea, decreased growth rate and slow bone. development.

Vegans who do not consume eggs and dairy foods need pro vitamin A carotenoids to fulfill their requirement for vitamin A. They should include at least of five servings of fruits and vegetables in their daily diet and habitually choose dark green leafy vegetables and orange and yellow fruits to fulfill suggested amounts of vitamin A.

Storage of Vitamin A -

Vitamins are simply destroyed during food preparation and storage.

1) To get the maximum vitamin possible from food, refrigerate and store milk and grains away from strong light.

2) To retain vitamin A try to supply fruits and vegetables raw whenever possible.

3) Steam vegetables, roast or bake meats in place of frying.

4) If you take vitamin supplements, keep them at room temperature in a dry place that is moisture free.

Vitamin A Overdose

Overdose of vitamin A cause tiredness, sluggishness, severe headache, vomiting, peeling of skinand  hair loss.

Research recommends that having more than an average of 1.5mg per day of vitamin A over a lot of years may affect bones and make them more liable to fracture when grow older.

Older people, especially women, are already at danger of osteoporosis. This is where bone compactness reduces and so the risk of fractures grows.

If pregnant, having overdose of Vitamin A can harm your unborn baby. Therefore, if you are pregnant or thinking of having a baby, you should avoid eating liver products because these are very high in vitamin A quantity.