Nutrition specialist claim aliments are the best and safest source of vitamins. More than that, vitamins help our organism to function optimally.

The vitamin B complex, especially B6 and B12, helps blood, nerves and immune system function optimally.  Deficiency in the body of those vitamins presents a higher risk factor for heart disease and strokes. For a healthy person the recommended daily quantity is around 1.3mg B6 and 2.5ug B12. The richest source of B6 vitamin is found in bananas, wheat germs, beans, nuts, chicken and fish, while the eggs, dairy, beef and pork are abundant in B12 vitamin. The daily needs of B12 and B6 vitamin can be obtain from: one glass of yogurt, one banana, 60g beef and 30g sunflower seeds.

Vitamin C is an antioxidant who fights against free radicals and helps maintain the immune system. Also the C vitamin increases the good cholesterol in the body. A vitamin C deficiency leads to lower immunity, so the recommended daily quantity is about 75mg. A rich source of C vitamin can be found in strawberries, spinach, broccoli and citrus fruits.  A single orange it’s sufficient to ensure the daily needs of vitamin C in the body.

Vitamin D protects the body from type I diabetes, osteoporosis and multiple sclerosis.  An inexhaustible source of vitamin D can be found in the fatty fish. Nutritionists say that the recommended daily dose is 200IU for women up to 50 years and between 400 and 600 IU for those over 50 years. If you’re not past 50 years, to obtain the necessary amount you must consume 100g of salmon.