There is a lot of debate as to what the greatest vitamin actually is. Each vitamin has its own essential functions that contribute to a person’s general health and well-being.  It is impossible to actually state that one of these is the greatest vitamin. Our body need all of them to work properly. However there are a number of foods that provide the greatest vitamin quantities.

The greatest vitamin sources vary for each vitamin. It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained. However, it may be useful to list the greatest vitamin sources for each vitamin to be used as a guide.

* Greatest vitamin A sources are milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver

* Greatest vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

* Greatest vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

* Greatest vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

* Greatest vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

* Greatest vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

* Greatest vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

* Greatest vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

* Greatest vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

* Greatest vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

* Greatest vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

* Greatest vitamin B13 sources are root vegetables, liquid whey

* Greatest vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

* Greatest vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

* Greatest vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

* Greatest vitamin D sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds

* Greatest vitamin E sources are cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, nuts

* Greatest vitamin F sources are vegetable oils, butter, sunflower seeds

* Greatest vitamin K sources are green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower

* Greatest vitamin Q sources are pinto beans, legumes, soybeans

* Greatest vitamin T sources are sesame seeds, raw seeds, butter, egg yolk

* Greatest vitamin V sources are raw cabbage, sauerkraut, leafy vegetables

Double X comes with three individual packages (62 multivitamin tablets, 62 multiminerals tablets and 62 plants concentrates tablets) in a convenient travel case. I consumed once a day since 6 months ago. I did stop (forgetting) sometimes and feel a bit tired but overall Double X does not have any side effect for me. The major advantage of Double X is the plant concentrates. DOUBLE X includes a wide array of plant concentrates, offering a phytonutrient diversity similar to what you can find in a balanced diet. Nutrilite Science Institutes scientists had identified 17 concentrates that have broad health benefits after screening over more than 200 different plants concentrates in a range of bioassays. Double X also does not contain any artificial preservatives, flavors and colors. This is suitable for those who want to avoid synthetic additives. Double X uses NUTRILOCK coating which is different from traditional coating that contain waxes or fillers. NUTRILOCK also make it easy to swallow and enables supplements to quickly dissolve in our digestive system.

Looking for a balanced good quality multivitamins? Nutrilite Double X can be a good choice.

Vitamin E is a powerful biological antioxidant that acts to protect our cells against the free radicals. Free radicals are highly unstable compounds that can cause damage to our cells and also can lead to premature aging and other chronic disease. Antioxidant will protect our cells damage from free radicals and enable our cells to communicate effectively. Studies show that vitamin E is able to play a role in immune function, repair the DNA and also assist in other metabolic processes. Besides that, vitamin E also able to protect our skin from ultra violet lights.

Preliminary research has led to widely held believe that vitamin E may help prevent or delay coronary heart disease. Oxidative changes to LDL (bad cholesterol) promotes blockages in coronary arteries that may lead to heart problems. Vitamin E may help prevent or delay coronary heart diesease by limiting the oxidation of LDL cholesterol. Excellent sources of Vitamin E include palm oil, almonds, spinach, sunflower seeds and turnip greens.

Some tips for increasing fiber intake:

#Eat whole fruits (include the skin) instead of drinking fruit juices.

#Replace white rice, bread, and pasta with brown rice, brown rice contains not only high fiber but also vitamins and minerals.

#Choose whole-grain cereals for breakfast.

#Snack on raw vegetables, sweet potatoes instead of chips, crackers, or chocolate bars.

Fiber can be divided into two main groups:soluble fiber and insoluble fiber.
Soluble fiber has been shown to help lower blood cholesterol and maintain blood sugar levels. Oats have the highest proportion of soluble fiber of any grain. Oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, and strawberries are labeled as high fiber food- soluble fiber.

Insoluble fiber doesn’t seem to help lower blood cholesterol. However, it’s an important aid in normal bowel function. Foods high in insoluble fiber include sweet potatoes,whole-wheat breads, wheat cereals, wheat bran, psylium husk, rice, barley, most other grains, cabbage, beets, carrots, turnips and cauliflower are labeled as high fiber food. The high content of fiber in this category of food is insoluble fiber.

# green/yellow vegetables – 3 or more servings daily

#grains, including cereal, rice, whole grains breads – 2 servings daily

#potatoes or sweet potatoes – 2 servings daily

# various fruits – 3 or more serving daily

#beans and peas – 2- 3 servings daily

Certain carbohydrate – rich vegetables and fruits show cancer protective effect.

*Those high in Vitamin A-Orange and yellow in color: carrots, pumpkin, watermelon, tomatoes, sweet potatoes, plums and peaches.

*Those high in Vitamin C-Oranges, cauliflower, tomatoes, cantaloupe, strawberries, spinach and cabbages. Cruciferous vegetables Include cabbages, broccoli, cauliflower – eat several times a week

What should I be eating then? Well, we will see one by one the various types of nutrient that our body need in order to function well. The first one is protein.

Protein

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage and skin.It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.

But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

Protein is essential to our body but we should limit our protein intake to 10-15% of our total calories. Excessive amounts of protein can lead to kidney problems, high cholesterol levels, heart disease and other health related problems.

# Get a good mix of proteins.

Almost any reasonable diet will give you enough protein each day. Eating a variety of foods will ensure that you get all of the amino acids you need.Limit red meats to 3 servings per month. Choose fish and chicken (preferably the white meat without the skin). Eggs, soy beancurd, various types of beans and nuts are good source of protein.