Vitamins needed to look 10 years younger
Fat-soluble vitamins are stored in the body and can be dangerous at high doses.
Vitamin A: Necessary for healthy eyes, skin and memory. Essential for fertility and immunity. Found in meat, dairy and fish-liver oil.
Vitamin D: Crucial for bone health. Controls calcium levels in body. You can get it in dairy products, fatty fish and egg yolks.
Vitamin E: Important antioxidant that may protect against cancer, heart disease and cataracts. Available in nuts and vegetable oils.
Vitamin K: Helps the body repair itself. You can get vitamin K in green tea, broccoli, spinach, kale, Brussels sprouts and cauliflower.
Water-soluble vitamins are not stored b the body and are not usually toxic at higher levels, but do not exceed recommended dosages.
Thiamine (B1): Helps brain function, circulation, digestion and the release of energy. It also keeps muscles, including the heart, functioning normally. Good sources of thiamine include whole grains, wheat germ, brewer’s yeast, soy milk, dairy products and egg yolks.
Riboflavin (B2): crucial for immunity. Helps the body make antibodies. It metabolizes carbohydrates, fats and proteins. Available in meat, brewer’s yeast, milk, almonds and soybeans.
Niacin (B3): Regulates blood sugar levels. Essential for circulation, skin and nerves. You can get it in avocados, broccoli, carrots, whole wheat, dates, figs, brewer’s yeast, beef liver, eggs, fish and nuts. Don’t take more than 100 mg a day unless you check with your doctor, because high doses of niacin can affect the liver.
Pantothenic Acid (B5): Boosts immunity and stamina. Often called the anti-stress vitamin. Found in eggs, legumes, mushrooms, organ meats, peas, royal jelly, brewer’s yeast and whole wheat.
Pyridoxine (B6): It’s key for hormonal balance and helps prevent anemia, nerve damage, muscle spasms and leg cramps. Good sources include brewer’s yeast, brown rice, bananas, sweet potatoes, nuts, prunes, eggs, fish, oatmeal, pork and potatoes. If you take a supplement, don’t take more than 100 mg a day.
Cyanocobalamin (B12): Works with folic acid and B6 to lower homocysteine levels and prevent heart disease. Found in clams, eggs, dairy, meat and fish.
Orotic Acid (B13): Shown to prevent mature aging. Found in root vegetables and whey.