These include vitamins A, D, E, and K. These vitamins are stored in fat cells, and they can build up in your body and may cause harmful effects.

The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products.

Minerals include calcium and iron amongst many others and are found in:

• meat.
• cereals.
• fish.
• milk and dairy foods.
• fruit and vegetables.
• nuts.

There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).

There are two types of vitamins: fat soluble and water soluble. When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver.

Vitamins are substances that our bodies need to develop and function normally. They include vitamins A, C, D, E, and K, choline, and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid).

The human body can produce vitamin D and vitamin K. Vitamin K is a vitamin that acts in the liver, affecting the manufacture of the substances that makes the blood.

One way to figure out what vitamins and supplements to take is to look carefully at the nutritional value of all the foods in your diet and see how close you come to the RDI recommended by the FDA for each essential vitamin and mineral.

The 9 Most Important Vitamins for Eye Health

1. Vitamin A. Vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye.
2. Vitamin E.
3. Vitamin C.
4. Vitamins B6, B9 and B12.
5. Riboflavin.
6. Niacin.
7. Lutein and Zeaxanthin.
8. Omega-3 Fatty Acids.

Eggs and Dairy Products: Eggs and dairy products are great foods for promoting hair growth and increasing hair volume. Milk, yogurt and eggs are loaded with essential nutrients such as proteins, Vitamin B12, iron, zinc and Omega 6 fatty acids.

This can only be restored by drinking 8 to 10 glasses of water a day and consuming water rich foods. Dehydration halts hair growth. Water hydrates the hair cells, makes them work the way they are supposed to and this helps your hair grow long and strong.

Direct application Rather than using it in place of shampoo or conditioner, apply the lemon juice to the scalp as a pre-shampoo treatment. Leave it on for a few minutes to allow the lemon to penetrate the hair follicles and skin. Afterward, rinse it out with warm water, and wash your hair and scalp with a mild shampoo.

In addition to breaking down your hair’s cuticle, both Tang and Monahan say that applying lemon juice to your strands can cause them to feel extremely dry and brittle. As a result, lemon juice can cause breakage and make hair look duller than it really is.

When added to the hair and scalp, onion juice can provide extra sulfur to support strong and thick hair, thus preventing hair loss and promoting hair growth. The sulfur from onions may also help promote collagen production. Collagen in turn helps the production of healthy skin cells and hair growth.