4 key benefits to vitamin A:

1. Protects your eyes- vitamin A is essential for preserving your eyesight. Night blindness can occur when having a vitamin A deficiency. 2. Supports a healthy immune system- vitamin A plays a vital role in maintaining your bodies natural defenses, helps with the functioning of white blood cells which help capture and clear bacteria from the bloodstream. 3. Reduces your risk of acne- it has been suggested that a vitamin A deficiency may increase your risk of developing acne, as it causes an overproduction of the protein keratin in your hair follicles. 4. Supports bone health- the key nutrients needed for maintaining healthy bones as you age are protein, calcium and vitamin D. People with lower blood levels of vitamin A are at a higher risk of bone fractures than people with healthier levels. Vitamin compounds are found in both plant and animal based foods, these two forms are *Preformed and *Provitamin. *Preformed- this is found in animal products including meat, chicken, fish, and dairy. *Provitamin- carotenoids, alpha-carotene, beta-carotene, and beta-cryptoxanthin and these are the inactive form of the vitamin found in plants!

Vitamin B benefits:

Vitamin B helps support to promote *cell growth, *growth of red blood cells, *energy levels, *good eyesight, *good digestion, *healthy appetite, *proper nerve function, *hormones and cholesterol production, *cardiovascular health, *muscle tone.

Vitamin B complex is composed of eight B-vitamins: *B-1 (thiamine) *B-2 (riboflavin) *B-3 (niacin) *B-5 (pantothenic acid) *B-6 (pyridoxine) *B-7 (biotin) *B-9 (folic acid) *B-12 (cobalamin) and the recommended amount and more info is in this link.. https://www.healthline.com/health/food-nutrition/vitamin-b-complex#recommended-daily-intake

Vitamin C is an essential vitamin. Here are 7 benefits:

1. May reduce your risk of chronic disease- Vitamin C is a powerful antioxidant that can strengthen your bodied natural defenses. https://www.healthline.com/nutrition/antioxidants-explained. 2. May help manage high blood pressure- Can you believe one third of American adults have high blood pressure. High blood pressure puts you at risk of heart disease, one of the leading causes of death globally. 3. May lower your risk of heart disease- Heart disease is one of the leading causes of death worldwide. Vitamin C may help reduce these risk factors, which may reduce heart disease risk. 4. May reduce blood uric acid levels and help prevent gout- Gout is a type of arthritis that affects approximately 4% of American adults. Interestingly, some studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks as well. 5. Helps prevent iron deficiency- Iron is an important nutrient that has a variety of functions in the body. Vitamin C may also help reduce the risk of anemia among people prone to iron deficiency. If you have low iron levels, consuming more vitamin C rich foods or taking a C supplements may help improve your blood iron levels. https://www.healthline.com/nutrition/increase-iron-absorption 6. Boosts immunity- Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infections. Low vitamin C levels have been linked to poor health outcomes and some people who have pneumonia tend to have lower vitamin C levels. 7. Protects your memory and thinking as you age- Low levels of this vitamin have been linked to an impaired ability to think and remember, also great for the nervous system. https://www.healthline.com/health/dementia https://www.ncbi.nlm.nih.gov/pubmed/6842805/ https://www.ncbi.nlm.nih.gov/pubmed/8595334/ https://www.ncbi.nlm.nih.gov/pubmed/22366772

Vitamin D benefits:

Vitamin D is sometimes called the “sunshine vitamin” because its produced in your skin in response to sunlight. Vitamin D has several important functions, some are more vital than others, such as regulating the absorption of calcium https://www.healthline.com/health/8-fast-facts-about-calcium#calciumrich-foods2 and phosphorus https://www.healthline.com/health/how-your-body-uses-phosphorus#phosphates2, and facilitating normal immune system function. https://www.healthline.com/health/cold-flu/fun-facts#1 Here are 3 more surprising benefits: *Vitamin D can help fight depression, *Can help fight disease, *Can boost weight loss. There are a few foods that contain vitamin D naturally, others are fortified, which means that vitamin D has been added: *Salmon, *Sardines, *Egg yolk, *Shrimp, *Milk (fortified), *Cereal (fortified), *Yogurt (fortified), *Orange juice (fortified). sometimes it can be hard to get enough through sun exposure and foods, so taking a vitamin D supplement can help!

Vitamin E benefits:

Vitamin E is an antioxidant. It may help protect your cells from damage. The following foods are good sources of vitamin E. *Dry roasted sunflower seeds, 1oz provides 7.4mg of vitamin E. *Dry roasted hazelnuts, 1oz provides 4.3mg of vitamin E. *Dry roasted peanuts, 1oz provides 2.2mg of vitamin E. *Dry roasted almonds, 1oz provides 6.8mg of vitamin E. *Spinach, boiled 1/2 cup provides 1.9mg of vitamin E. *Broccoli, chopped and boiled 1/2 cup provides 1.2mg of vitamin E. *Kiwifruit, 1 medium sized provides 1.1mg of vitamin E. *Mango, sliced 1/2 cup provides 0.7mg of vitamin E. *Tomato, raw 1 medium sized provides 0.7mg of vitamin E. Vitamin E supplements may prevent coronary heart disease, support immune function, prevent inflammation, promote eye health. Vitamin E oil potential benefits derive from two key features: Its antioxidant properties, which could fight inflammation https://www.medicalnewstoday.com/articles/248423 and slow the effect of free radicals, and its moisturizing properties. Some benefits of vitamin E oil include: *Moisturizing skin, *Wound healing, *reducing skin itching, *Eczema, *Psoriasis, *Preventing to minimizing the appearance of scars, *Preventing or treating fine lines and wrinkles, *Sun burn prevention, *Promoting nail health!