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

Menstruation, stress, contraceptive pills (contain male hormones), drugs (steroids, anti epilepsy pills) and oily cosmetics will exaggerate the acne. Contrary to popular belief, acne is seldom made worse by food (a minority however may react to chocolate or fatty foods). Acne is not made worse by greasy hair, hair on the face or swimming pools. It is not infectious and cannot be scrubbed away by keeping the skin excessively clean.

There are few tips to treat acne

1.       By leaving it alone. Taking out blackheads is not recommended, and try not to pick or squeeze pimples, it can make the infection worse and cause scars.

2.       Gentle regular cleaning. Avoid excessive scrubbing. Special soaps and shampoos are not necessary.

3.       Benzoyl peroxide cream or lotion. Benzoyl peroxide can get rid of some of the bacteria on the skin makes top layer of skin peel off, thus unblocking the pores. Excessive usage however can cause irritation to the skin.

4.       Synthetic vitamin A based creams, lotions and gels. Vitamin A will make the skin dry and peel. This product might make your skin worse initially but it should improve after a few weeks. Apply a thin film on your face, no more than once a day.

5.       Antibiotic liquids or lotion. This product can help to stop infection if you have pus filled spots. Antibiotic does not help for blackheads or whiteheads. These liquids can also dry the skin.

Red Group (watermelon and tomatoes)

These contain carotenoid lycopene. Lycopene is able to help our body to get rid of free radicals that damage gene. One glass of tomato juice gives you 50% of the recommended lycopene.

Orange Group (carrots, mangoes,pumpkin and sweet potatoes)

This group of food contain alpha carotene, which protects against cancer. They also contain beta carotene, which is an important substance that body convert to vitamin A. Beta carotene also good for night vision.

Orange/Yellow Group (pineapple, orange,papayas and peaches)

These contain beta cryptothanxin, which is believed may help to prevent heart disease.
Red/Purple Goup (beets, eggplants, red wine, prunes, cranberries, black berries and red apples)

These food are loaded with powerful antioxidants called anthocyanins. Anthocyanins is believed to protect heart disease by preventing blood clots. They may also delay the aging of cells in the body.

Dark Green Group (broccoli,cabbage, Chinese cabbage)

These categories of food contain high level of sulforphane and isocyanate and indoles. Indoles is able to assist in warding off cancer by inhibiting carcinogens.

White/Green Group (leeks, celery,pears, garlic and onions

The onions contain high level of allicin -a type of antitumor properties. Other food contain of antioxidant flavonoids such as quercetin and kaempferol.

There is another category of food which does not mention by Dr David, it is the Black color group. According to the Chinese community, this group of food such as black sesame, black fungus and mushroom contain high level of vitamin E , mushroom is especially good for cancer prevention and enhance our immune system.

# 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