These 5 vitamins can become silent killers. Deteriorating levels of these vitamins can cause huge harm to the body…

New Delhi :-To keep the body healthy and fit, many vitamins and minerals are required, which we fulfill through our diet, but do you know which are the vitamins without which the body cannot perform many important functions. Let us know about the main sources of those 5 essential vitamins, their needs and the harm caused by their overdose.

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Women need more quantity
Vitamins are divided into water soluble or fat soluble categories. Men aged 50-70 where 1,000 mg every day. While women of the same age require 1200 mg. of.

Do not let there be deficiency of these five vitamins
Iron: Necessary to improve the immune system. It is a major element of many enzymes and acts as an antioxidant. Its major sources include tuna fish, oysters, pulses, beans and cashews. Its overdose can cause constipation and increases the risk of damage to many organs.
Zinc: It is also very important for the body’s immune system and is also an important part of many enzymes. Milk, baked beans and chickpeas are its main sources. Increasing its quantity in the body can lead to copper deficiency.
Vitamin A: Vitamin A is very important for healthy skin, eyes and mucus membrane. Carrots, pumpkin, spinach, sweet potatoes and cod liver oil are considered good sources of Vitamin A. Its excessive quantity can be harmful for your skin and bones.
Vitamin C: Vitamin C is extremely important for connective tissues, bones, tendons and ligaments. It also acts as an antioxidant. Vitamin C is found in abundance in fruits like orange, grapefruit and strawberry and vegetables like broccoli and tomato. As its quantity increases, the risk of calcium oxalate kidney stones increases.
Calcium: Calcium is important for maintaining normal heartbeat and normal functioning of nerves and muscles. It also acts as a building block for bones. Dairy products like milk, cheese, curd, vegetables like broccoli are good sources of it. In case of excessive quantity, the kidneys do not function properly and there may be difficulty in absorbing many minerals.

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