Vitamins are beneficial for overall health. Vitamins provide energy, combat signs of aging and help to prevent diseases. Your body needs vitamins and minerals for good health. Each vitamin has specific benefits and is essential for keeping your body functioning well. So, here are the six key vitamins that everyone should include in their diet.
1. Vitamin A (Retinoids) - Supports the immune system, bone, eye health, and reproduction.
Sources: Carrots, sweet potato, pumpkin, squash, bell pepper, green leafy vegetables, musk melon, peaches, fish, beef, and eggs.
2. Vitamin B Complex- B vitamins are important for making sure the body’s cells are functioning properly. They help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues. There are eight types of B vitamin, each with their own function:
- Vitamin B1 (Thiamine)- enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.
Sources: Sunflower seeds, asparagus, lettuce, mushrooms, black beans, navy beans, lentils, spinach, peas, pinto beans, lima beans, eggplant, brussels sprouts, tomatoes, tuna, whole wheat, and soybeans.
- Vitamin B2 (Riboflavin)- essential for energy production, converting tryptophan into niacin (vitamin B3), converting vitamin B-6 into a coenzyme that the body needs, helping the body break down fats, drugs, and steroid hormones, fights free radicals and prevents oxidative stress.
Sources: Milk, cheese, yogurt, oatmeal broccoli, soybeans, mushrooms, spinach, whole wheat, almond, eggs, and liver.
- Vitamin B3 (Niacin)- keeps skin healthy and supports the nervous system.
Sources: Mushrooms, asparagus, peanuts, brown rice, corn, green leafy vegetables, sweet potato, potato, lentil, barley, carrots, almonds, celery, turnips, peaches, chicken meat, and fishes like tuna, salmon.
- Vitamin B5 (Pantothenic acid)- is necessary for the body to create new coenzyme, proteins, and fats. Red blood cells carry pantothenic acid throughout the body so it can use the nutrient in a variety of processes for energy and metabolism. It is essential for hormone production and supports the immune system.
Sources: Broccoli, lentils, peas, strawberries, avocado, whole wheat, mushrooms, sweet potato, sunflower seeds, cauliflower, green leafy vegetables, broccoli, eggs, liver, and chicken.
- Vitamin B6 (Pyridoxin)- helps in immune function, brain development, amino acid metabolism and breaking down carbohydrates & fats.
Sources: Whole wheat, brown rice, green leafy vegetables, sunflower seeds, chickpeas, potato, tomatoes, avocado, banana, walnuts, peanut butter, fish (tuna, salmon), and chicken.
- Vitamin B7 (Biotin)- helps your body convert food into energy. It is especially important during pregnancy and breastfeeding. In addition, biotin is important for the health of your hair, skin, and nails. Biotin is also known as vitamin H.
Sources: Green leafy vegetables, most nuts, whole-grain bread, avocado, raspberries, cauliflower, carrots, papaya, banana, salmon, and eggs.
- Vitamin B9 (Folate)- is essential for women who are pregnant or planning to become pregnant because it helps women's bodies to make new cells that are vital for creating a baby. It is also important for the growth of the spinal cord in the womb and it prevents birth defects. Folate is the naturally occurring form found in foods. Folic acid is the synthetic form used in commercially available supplements and fortified foods.
Sources: Whole grains, tomato juice, green leafy vegetables, asparagus, broccoli, brussels sprouts, peas, spinach, avocado, peanuts, lettuce, tomato juice, citrus fruits, banana, papaya, and organ meats.
- Vitamin B12 (Cobalamin)- creating new red blood cells, DNA synthesis brain, neurological function fat, and protein metabolism.
Sources: Fortified cereals, milk, yogurt, beef, liver, fish (trout, salmon, tuna, haddock), and eggs.
3. Vitamin C (Ascorbic acid)- boost the immune system and it is also a great beauty aid. It contains antioxidants that fight the free radicals that age your skin, gives your skin elasticity, strength, and a healthy glow. Consumption of vitamin C should be continuous as it is not stored in the body.
Sources: Guava, pineapple, kiwi, orange, grapefruit, strawberries, bell pepper, brussels sprouts, cantaloupe, papaya, broccoli, sweet potato, cauliflower, kale, lemon juice, and parsley.
4. Vitamin D (Calcitriol, 1,25-dihydroxy vitamin D)- keeps bone strong and supports brain function.
Cholecalciferol = vitamin D3 = animal version; ergocalciferol = vitamin D2 = plant version.
Sources: Sunlight, fortified foods, mushrooms, fish (salmon, mackerel, sardines, tuna), and eggs.
5. Vitamin E (Tocopherol)- fights against free radicals, boosts the immune system and reduces PMS symptoms in women.
Sources: Green leafy vegetables, tomatoes, olives, most nuts & seeds (walnut, almonds, sunflower seeds), blueberries, and avocado.
6. Vitamin K- help the blood to clot and prevent excessive bleeding, and keeps your heart healthy and your bones strong.
Sources: Broccoli, green leafy vegetables, parsley, watercress, asparagus, brussels sprouts, green beans, green peas, and carrots.
Choosing the right vitamins to include in your diet no longer needs to be a daunting task. Many of these vitamins can be found naturally in the foods you consume. So, pump your body full of these vitamins each day and enjoy a life free of disease and significant health issues. Read Also: Vitamins & Minerals For Your Nervous System
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