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Water-soluble vitamins dissolve in the body’s watery fluids. Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the body and any excess is passed out of the body through urine. As a result, water-soluble vitamins are easy for a deficiency.

Thiamin (Vitamin B1)

The body needs thiamin to help convert carbohydrates into energy and to keep brain, nerves and heart cells healthy. Although rare, a severe thiamin deficiency can lead to a disease called beriberi which causes muscle wasting and paralysis.

Good food sources of  thiamin are pork, liver, fish, oranges, peas, peanut butter, wheat germ, beans, and whole grains.

Riboflavin (Vitamin B2)

Riboflavin also plays a role in converting food to energy and is needed for the formation of red blood cells. Riboflavin helps promote healthy skin and normal vision as well. A deficiency in riboflavin can cause dry, scaly skin, and can make the eyes sensitive to light.

Riboflavin is found naturally in many foods, especially meat, milk products, and dark-green leafy vegetables. It’s also added to flour, bread, and most breakfast cereals.

Niacin (Vitamin B3)

Niacin is another B vitamin that helps convert food to energy. In addition, niacin helps maintain healthy skin, nerves, and digestive system. A niacin deficiency is rare, but if it does occur the symptoms include: diarrhea, mouth sores, skin changes, nervous disorder, dermatitis, mental confusion, and can even cause death.

Good sources of niacin are meat, chicken, fish, beans, peas, peanut butter, milk, diary products, nuts.

Pyridoxine (Vitamin B6)

The body needs pyridoxine to form red blood cells, antibodies, and insulin. Pyridoxine also helps to maintain normal brain functioning. Symptoms of a pyridoxine deficiency are: changes in skin, mental confusion, nervous disorder, anemia, and can also cause convulsions in infants.

Food  which are good sources pyridoxine: meat, fish, chicken, peanuts, beans, peas, bananas, avocados, potato.

Cobalamin (Vitamin B12)

Vitamin B12 helps the body form red blood cells, is needed for normal nervous system functioning, and is required for DNA synthesis. A B12 deficiency may cause nervous disorders and pernicious anemia. Vitamin B12 needs “intrinsic factor” to be absorbed. Since intrinsic factor is made by the stomach lining, those with gastrointestinal problems may need to have injections so B12 gets directly into the bloodstream.

Cobalamin contained in: meat, chicken, fish, milk, yogurt, cheese, eggs.

Folic Acid (Folacin, Folate)

Folic acid plays a role in cell division and forming red blood cells. Folic acid is also needed to make DNA and has been found to reduce neural-tube birth defects in newborns. A folic acid deficiency may result in anemia and abnormalities in the digestive system.

Folic acid natural sources:dark-green leafy vegetables, liver, orange juice, beans, avocados, beets.

Biotin

Also needed for conversion of food to energy, biotin plays a role in turning both fats and carbohydrates into energy. Biotin may also help prevent buildup of fat deposits.

Good sources of biotin are liver, oatmeal, eggs, peanut butter, milk, salmon, clams, bananas.

Pantothenic Acid

Another B-vitamin that helps convert food to energy, pantothenic acid also helps stabilize blood sugar levels, helps the body defend against infection, and protects hemoglobin as well as nerve, brain, and muscle tissue.

Pantothenic acid is included in: liver, meat, fish, chicken, whole grains, beans.

Vitamin C (Ascorbic Acid)

Vitamin C is needed for the development and maintenance of fat, muscle, and bone. It also helps in wound healing, and plays a role in the syntheses of hormones. Vitamin C also increases the absorption of iron. Deficiencies of vitamin C are rare, but if it does occur, symptoms include: lowered resistance to infection, sore gums, and in severe cases, scurvy.

Good sources of vitamin C include citrus fruits, berries, tomatoes, broccoli, kiwi, mangos, and yellow peppers.

Studies reported that vitamin D3 prevent high blood pressure as well as some types of cancer.
Regular shortage of Vitamin D3 can lead to the development of certain diseases. People who have not enough vitamin D3 in her blood may develop rickets, a disease that causes bones to become deformed.
Unlike other nutrients, vitamin D3 is not found in a large number of foods.
And for the most part, vitamin D is present in unfortified foods in only very small and variable quantities.

The vitamin D that occurs naturally in unfortified foods is generally derived from animal products. Salt-water fish such as herring, salmon, and sardines contain substantial amounts of vitamin D, and fish-liver oils are extremely rich food sources of Vitamin D3.
However, eggs, veal, beef, unfortified milk, and butter supply only small quantities of the vitamin.
Plants are extremely poor sources of vitamin D; fruits and nuts contain no vitamin D; and vegetable oils contain only negligible amounts of the provitamin.
As a consequence, in the United States, dietary requirements for vitamin D can only be met by the fortification of suitable foods which are rich sources of Vitamin D3.

It include milk, both fresh and evaporated; margarine and butter; cereals; and chocolate mixes.

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One of the best-known diseases that require a highly specified diet is diabetes. Food therapy complements herbal therapy, the use of vitamins and mineral supplements, and bodywork.

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* Abnormally low blood pressure
* Priapism (A painful condition when an erection for more than 4 hours)
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* Stroke and even
* Heart attack

This is why men all over the world are finding alternative treatments for fixing erectile dysfunction.

The only way to naturally get your erection back is by making changes in your lifestyle. Sedentary lifestyle is the major cause of erectile dysfunction. You can fix your erectile disfunction problem by quitting this inactive lifestyle.

But first of all, be sure you plan a health diet. Don’t take processed food,fast food, and alcohol. Stay away from these things , as they can cause obstructions in your arteries and reduce blood flow which could disturb your body system.

Eat a lot of potassium rich food. Bananas, orange juice, tomato products, milk and beans are a rich source of potassium. Potassium regulates nerves heartbeat and blood pressure, and remember you gushing blood running towards your penile area to get a hard erection.

Fish is also a great sex booster and it contains healthy fat, fatty acids and omega-3, especially fish with lots of fat, such as tuna, mackerel and sardine. Fish is heart friendly as it clears up plaque in your arteries and boost blood flow in your body.

Also include zinc rich food in your daily intake. Zinc is very useful and it repairs your cells. The lack of zinc can disturb your reproductive functions and processes and thus results in erectil dysfunction. Some of the rich sources of zinc are lean beef, oysters, shellfish, and green beans.

Take regular exercise. Make a focused walk routine every day. Stick to your walking plan and feel the magic happening in your body in a few days. Below is a sample walking program which has benefited many erectile dysfunction sufferers, you can customize it according to your needs and stamina:

1- Light walk ( for warm up) 3 minutes

2- Light Jog 1 minute

3- Walk 1 minute

4- Light Jog 1 minute

5- Walk 1 minute

6- Light Jog 1 minute

7- Brisk Walk 2 minutes

8- Light Walk ( for cool down) 3 minutes

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supplements has a higher bioavailability than the naturally occurring folates.
Folic acid e in food can be destroyed by heat, light, and air.
Among the various cooking techniques, microwave cooking results in the greatest losses of folic acid.

Food sources of folic acid

Folic acid that occurs naturally in the diet is concentrated in select

Synthetic folic acid commonly found in fortified food and in
foods including orange juice, strawberries, dark green leafy vegetables, peanuts, and dried beans such as black beans and kidney beans. Meat in general is not a good source of folic acid, with the exception of liver.
In addition to food folic acid sources relate ready-to-eat breakfast

Source Naturals Folic Acid

cereals contribute significantly to folic acid intake in the United States since the majority of breakfast cereals in the United States marketplace contain ~100 mg per serving of folic acid and a smaller number contain 400 mg per serving.

Folic acid is an added ingredient in a large number of other food products including meal replacement and infant formulas, and an increasing number of ready-to-eat breakfast cereals, nutritional bars, and snack foods.

In the United States, all ‘‘enriched’’ cereal grain products (e.g., bread, pasta, flour, breakfast cereal, and rice) and mixed food items containing these grains are required by the Food and Drug Administration to be fortified with folic acid for the purpose of reducing the risk of NTDs.

The Vitamin B group contains eight vitamins and four related substances that work closely with each other.
Pyridoxine, folic acid, and cobalamin are essential for immune system. Folic acid protects our skin, lungs, and intestines against infection. Without enough folic acid and cobalamin we can’t produce enough white blood cells.

The best way to avoid a deficiency of B vitamins is to eat a varied diet of fresh fruit, an abundance of vegetables, whole grains, legumes, nuts and seeds, and other food as desired. Some of these B vitamins can also be made by friendly bacteria in a healthy colon and absorbed into circulation.

Food sources of Vitamin B1 (Thiamin)

Thiamin is found in small but sufficient quantities in most nutritious foods, especially whole grains. Only highly refined foods are lacking in thiamin. Pork products are very high in thiamin. Healthy foods rich in thiamin include soy milk, acorn squash, pistachio nuts, fortified foods, green peas, and watermelon.
Cooking can reduce thiamin in two ways. Thiamin is destroyed by heat.

Food sources of Vitamin B2 (Riboflavin)

The best riboflavin sources for are whole grains and green leafy vegetables;
Spinach, broccoli, chard, and asparagus are all rich sources of riboflavin. Almonds and soybeans are good sources. Dairy products have large amounts of riboflavin. Nutritional yeast is high in riboflavin and many other nutrients

Food sources of Vitamin B3 (Niacin)

Good sources of niacin are cooked whole grains, legumes, and seeds. Enriched grains, mushrooms, leafy green vegetables, and nutritional yeast are other good sources. Pork, beef, chicken, fish, and dairy products are very high in niacin, but are also high in cholesterol.

Food sources of Vitamin B5 (Pantothenic Acid)

Healthy food sources of pantothenic acid are whole grains, nuts and seeds, nutritional yeast, sweet potatoes, legumes, mushrooms, tomatoes, and broccoli.

Food sources of Vitamin B6 (Pyridoxine)

Bananas, fortified cereal, spinach, chicken, salmon, and potatoes are high in vitamin B6. Vitamin B6 is easily destroyed by heat.

Food sources of Vitamin B12

Vitamin B12 is found only in foods made from animal products, such as meat, dairy products, and eggs. It is also available from nutritionally fortified yeast, although it is not found in brewer’s yeast.
Vitamin B12 is also found in many fortified vegetarian foods, such as soy milk. Vitamin B12 is made by bacteria in the colon.