Get To Know All The 13 Vitamins Wanted By Your Body!
There are 13 essential vitamins your body needs for you to stay healthy.
Vitamin A
Vitamin A is an essential vitamin needed for growth and development, cell recognition, vision, immune function, and reproduction. It's a powerful antioxidant and acts as a hormone in the body, affecting the expression of genes and thereby influencing phenotype. It also helps the heart, lungs, kidneys, and other organs to function correctly.
Vitamin A is found in different forms. Preformed vitamin A occurs in meat, fish, and dairy produce. Ready-made retinol, the active form of vitamin A, only comes from animal sources. The richest sources of retinol are organ meats such as liver, fatty fish like herring and salmon, fish oils, butter, milk, cheese, and eggs. Plant-based foods contain carotenoids, antioxidant forms of vitamin A. These are converted to retinol in the body. Carotenoid is an orange pigment that contributes to the color of certain fruits and vegetables.
Vegetable sources that are rich in carotenoids are pumpkin, carrots, squash and other orange-colored vegetables, sweet potatoes, orange-colored fruits, such as cantaloupes, papayas, and mangos. Plant foods rich in beta-carotene include
broccoli, spinach, turnip greens, and other dark, leafy green vegetables, zucchini, and peppers.
Vitamin C
Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold (though it's thought to help prevent more serious complications). But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
This antioxidant super-nutrient is found in a variety of fruits and vegetables. Yet, according to dietary intake data and the 2005 U.S. Dietary Guidelines, most adults don't get enough vitamin C in their diets. This is especially true of smokers and non-Hispanic black males, according to research done by Jeff Hampl, PhD, RD, and colleagues at the University of Arizona.
The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
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Vitamin D
Vitamin D, also known as the sunshine vitamin, is produced by the body as a response to sun exposure; it can also be consumed in food or supplements. Having enough vitamin D is important for a number of reasons, including maintaining healthy bones and teeth; it may also protect against a range of conditions such as cancer, type 1 diabetes, and multiple sclerosis.
Sunlight is the most common and efficient source of vitamin D. The richest food sources of vitamin D are fish oil and fatty fish. Other sources of vitamin D include cod liver oil, herring, swordfish, raw maitake mushrooms, salmon, sockeye, sardines, fortified skim milk, tuna, egg, chicken,
Vitamin E
Vitamin E is an antioxidant. It may help protect your cells from damage. This essential nutrient occurs naturally in many foods. It’s also available as a dietary supplement. Sometimes, it’s in processed foods. Vitamin E is fat-soluble. This means your body stores and uses it as needed. The term “vitamin E” describes eight different compounds. Alpha-tocopherol is the most active one in humans.
One easy way to get enough vitamin E in your diet is to add a tablespoon of wheat germ oil to a recipe. Alternatively, you can snack on sunflower seeds. This will provide over 20 mg of vitamin E, which is more than a full day’s requirement. Make a kale or spinach salad, and toss in some hazelnuts to get a crunchy boost of vitamin E. Dry roasted peanuts and almonds, broccoli, kiwi fruit, mango, and raw tomato are other good sources of vitamin E. Getting creative will help you reap the many benefits of vitamin E in your diet.
Vitamin K
Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism. People who use blood-thinning medications, such as warfarin, or Coumadin, should not start consuming additional vitamin K without first asking a doctor.
Vitamin K1 occurs in high amounts in leafy green vegetables, such as kale and Swiss chard. Other sources include vegetable oils and some fruits. Sources of menanoquines, or K2, include meat, dairy products, eggs, and Japanese "natto," made from fermented soy beans. You can also get vitamin K from parsley, spinach, frozen and boiled collard greens, soybean oil, grapes, and hard-boiled eggs.
The B Vitamins:
Thiamine (B1)
Thiamine, also known as vitamin B1, is one of eight essential B vitamins that has many important functions throughout the body. It’s used by nearly all your cells and responsible for helping convert food into energy. Since the human body is unable to produce thiamine, it must be consumed through various thiamine-rich foods, such as meat, nuts and whole grains.
Thiamine-rich foods can help prevent a thiamine deficiency. The recommended daily intake (RDI) is 1.2 mg for men and 1.1 mg for women. Many foods contain at least a small amount of thiamin, including fish, meat, nuts, beef liver black beans, lentils, macadamia nuts, edamame, asparagus and seeds. Most people are able to meet their thiamine requirement without supplementation. Additionally, in many countries, cereals, breads and grains are often fortified with thiamin.
Riboflavin (B2)
Vitamin B2, also known as riboflavin, is arguably the only vitamin that gives you a visual cue as to its passage through your body. When there is a lot of vitamin B2 in the diet (or in a supplement), your urine turns bright yellow to show you it is there. In fact, the —flavin in riboflavin comes from flavus, the Latin word for yellow.
Vitamin B2, like the other B vitamins, is involved in energy metabolism. It has also recently been found to affect the metabolism of iron in important ways. Examples of good vitamin B2 sources include spinach, beet greens, broccoli, dairy products like milk and yogurt, crimini mushrooms, leafy green vegetables, non-dairy animal foods such as turkey, sardines and eggs, legumes and soy foods, cauliflower, Brussels sprouts, peppers, root vegetables, squash, and natural sweeteners like maple syrup.
Niacin (B3)
Vitamin 3, also known as niacin, is one of eight B vitamins. It plays a role in converting the food we eat into energy. It helps the body to use proteins and fats, and it keeps the skin, hair, and nervous system healthy. Other possible benefits of vitamin B3 stem from its potential cholesterol-lowering, antioxidative, and anti-inflammatory properties. The body excretes any niacin it does not need in urine. The body does not store niacin, and so people must consume it in food every day.
Good sources of vitamin B3 include beef liver, grilled chicken breast, turkey breast, sockeye salmon, cooked brown rice, enriched breakfast cereal and dry roasted peanuts. Foods that are high in tryptophan are also good sources of niacin. The body needs tryptophan to make protein, but if there is extra, it can convert it to niacin.
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Pantothenic Acid (B5)
Vitamin B5, also called pantothenic acid, is one of the most important vitamins for human life. It’s necessary for making blood cells, and it helps you convert the food you eat into energy. Vitamin B5 is one of eight B vitamins. All B vitamins help you convert the protein, carbohydrates, and fats you eat into energy. B vitamins are also needed for healthy skin, hair, and eyes, proper functioning of the nervous system and liver, healthy digestive tract, making red blood cells, which carry oxygen throughout the body, making sex and stress-related hormones in the adrenal glands.
The best way to make sure you’re getting enough vitamin B5 is to eat a healthy, balanced diet every day. Vitamin B5 is an easy vitamin to incorporate into a good diet. It’s found in most vegetables, including broccoli, members of the cabbage family, white and sweet potatoes, whole-grain cereals. Other healthy sources of B5 include mushrooms, nuts, beans, peas, lentils, meats, poultry, dairy products, eggs.
Pyroxidine (B6)
Vitamin B6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy. People who have kidney disease or conditions that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes) are more likely to be vitamin B6 deficient. Certain genetic diseases and some epilepsy medications also can lead to deficiency. This can cause a condition in which you don't have enough healthy red blood cells to carry adequate oxygen to your body's tissues (anemia), confusion, depression and a weakened immune system.
B6 is widely found in many animal and plant foods. In addition, it’s often added to fortified foods like breakfast cereals and nutrition bars. Top foods that naturally supply B6 are skinless turkey breast, halibut, sirloin steak, skinless chicken breast, wild-caught coho salmon, banana, baked potato with skin, roasted pistachios, sweet red pepper, prunes, Brussels sprouts, sunflower seeds, and avocado. If you regularly eat a variety of meat, poultry, fish, vegetables, fruits, nuts, seeds and legumes, you can easily meet your vitamin B6 needs.
Biotin (B7)
Biotin or vitamin B7 is also known as coenzyme R, vitamin B8, and vitamin H. It is a coenzyme which has an important role in the metabolism of glucose, fatty acids, and amino acids. Coenzymes are compounds that help enzymes trigger or speed up biological reactions. Therefore, many systems in our body depend on this vitamin. Biotin is also beneficial for our nails, skin, and hair as it keeps them strong and healthy. That’s why it is sometimes called vitamin H, where H stands for “Haar” and “Haut,” German words for hair and skin.
Vitamin B7 is found in a number of foods, though in small amounts. This includes walnuts, peanuts, cereals, milk, and egg yolks. Other foods that contain this vitamin are whole meal bread, salmon, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.
Folate (B9)
Folate (folic acid) is necessary for the production of red blood cells and for the synthesis of DNA (which controls heredity and is used to guide the cell in its daily activities). Folic acid also helps with tissue growth and cell function. In addition, it helps to increase appetite when needed and stimulates the formation of digestive acids.
It’s best to get vitamin B9 from whole foods. High-folate foods include asparagus, avocados, Brussels sprouts, and leafy greens like spinach and lettuce. However, for some people, such as pregnant women, supplements are an easy way to ensure adequate vitamin B9 intake. Folic acid is the most common supplemental form of vitamin B9. It can be purchased at many drug stores, as well as online.
Cobalamin (B12)
Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. Vegetarians, pregnant or breastfeeding women, and others at high risk of deficiency may want to track their diets closely to make sure they’re getting enough. This water-soluble vitamin has many essential functions in your body. It’s necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.
Organ meats are some of the most nutritious foods out there. Liver and kidneys, especially from lamb, are rich in vitamin B12. Good dietary sources of vitamin B12 include fish, especially haddock and tuna, dairy products, such as milk, cheese, and yogurt, some nutritional yeast products, eggs. Some types of soya milk and breakfast cereals are fortified with vitamin B12. It is always better to maintain a balanced diet and receive healthful amounts of nutrients before active treatment is required. The symptoms of deficiency are easily avoided with a healthful diet.
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Vitamin A
Vitamin A is an essential vitamin needed for growth and development, cell recognition, vision, immune function, and reproduction. It's a powerful antioxidant and acts as a hormone in the body, affecting the expression of genes and thereby influencing phenotype. It also helps the heart, lungs, kidneys, and other organs to function correctly.
Vitamin A is found in different forms. Preformed vitamin A occurs in meat, fish, and dairy produce. Ready-made retinol, the active form of vitamin A, only comes from animal sources. The richest sources of retinol are organ meats such as liver, fatty fish like herring and salmon, fish oils, butter, milk, cheese, and eggs. Plant-based foods contain carotenoids, antioxidant forms of vitamin A. These are converted to retinol in the body. Carotenoid is an orange pigment that contributes to the color of certain fruits and vegetables.
Vegetable sources that are rich in carotenoids are pumpkin, carrots, squash and other orange-colored vegetables, sweet potatoes, orange-colored fruits, such as cantaloupes, papayas, and mangos. Plant foods rich in beta-carotene include
broccoli, spinach, turnip greens, and other dark, leafy green vegetables, zucchini, and peppers.
Vitamin C
Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold (though it's thought to help prevent more serious complications). But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
This antioxidant super-nutrient is found in a variety of fruits and vegetables. Yet, according to dietary intake data and the 2005 U.S. Dietary Guidelines, most adults don't get enough vitamin C in their diets. This is especially true of smokers and non-Hispanic black males, according to research done by Jeff Hampl, PhD, RD, and colleagues at the University of Arizona.
The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
See How You Can Save More Money By Doing These!
Vitamin D
Vitamin D, also known as the sunshine vitamin, is produced by the body as a response to sun exposure; it can also be consumed in food or supplements. Having enough vitamin D is important for a number of reasons, including maintaining healthy bones and teeth; it may also protect against a range of conditions such as cancer, type 1 diabetes, and multiple sclerosis.
Sunlight is the most common and efficient source of vitamin D. The richest food sources of vitamin D are fish oil and fatty fish. Other sources of vitamin D include cod liver oil, herring, swordfish, raw maitake mushrooms, salmon, sockeye, sardines, fortified skim milk, tuna, egg, chicken,
Vitamin E
Vitamin E is an antioxidant. It may help protect your cells from damage. This essential nutrient occurs naturally in many foods. It’s also available as a dietary supplement. Sometimes, it’s in processed foods. Vitamin E is fat-soluble. This means your body stores and uses it as needed. The term “vitamin E” describes eight different compounds. Alpha-tocopherol is the most active one in humans.
One easy way to get enough vitamin E in your diet is to add a tablespoon of wheat germ oil to a recipe. Alternatively, you can snack on sunflower seeds. This will provide over 20 mg of vitamin E, which is more than a full day’s requirement. Make a kale or spinach salad, and toss in some hazelnuts to get a crunchy boost of vitamin E. Dry roasted peanuts and almonds, broccoli, kiwi fruit, mango, and raw tomato are other good sources of vitamin E. Getting creative will help you reap the many benefits of vitamin E in your diet.
Vitamin K
Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism. People who use blood-thinning medications, such as warfarin, or Coumadin, should not start consuming additional vitamin K without first asking a doctor.
Vitamin K1 occurs in high amounts in leafy green vegetables, such as kale and Swiss chard. Other sources include vegetable oils and some fruits. Sources of menanoquines, or K2, include meat, dairy products, eggs, and Japanese "natto," made from fermented soy beans. You can also get vitamin K from parsley, spinach, frozen and boiled collard greens, soybean oil, grapes, and hard-boiled eggs.
The B Vitamins:
Thiamine (B1)
Thiamine, also known as vitamin B1, is one of eight essential B vitamins that has many important functions throughout the body. It’s used by nearly all your cells and responsible for helping convert food into energy. Since the human body is unable to produce thiamine, it must be consumed through various thiamine-rich foods, such as meat, nuts and whole grains.
Thiamine-rich foods can help prevent a thiamine deficiency. The recommended daily intake (RDI) is 1.2 mg for men and 1.1 mg for women. Many foods contain at least a small amount of thiamin, including fish, meat, nuts, beef liver black beans, lentils, macadamia nuts, edamame, asparagus and seeds. Most people are able to meet their thiamine requirement without supplementation. Additionally, in many countries, cereals, breads and grains are often fortified with thiamin.
Riboflavin (B2)
Vitamin B2, also known as riboflavin, is arguably the only vitamin that gives you a visual cue as to its passage through your body. When there is a lot of vitamin B2 in the diet (or in a supplement), your urine turns bright yellow to show you it is there. In fact, the —flavin in riboflavin comes from flavus, the Latin word for yellow.
Vitamin B2, like the other B vitamins, is involved in energy metabolism. It has also recently been found to affect the metabolism of iron in important ways. Examples of good vitamin B2 sources include spinach, beet greens, broccoli, dairy products like milk and yogurt, crimini mushrooms, leafy green vegetables, non-dairy animal foods such as turkey, sardines and eggs, legumes and soy foods, cauliflower, Brussels sprouts, peppers, root vegetables, squash, and natural sweeteners like maple syrup.
Niacin (B3)
Vitamin 3, also known as niacin, is one of eight B vitamins. It plays a role in converting the food we eat into energy. It helps the body to use proteins and fats, and it keeps the skin, hair, and nervous system healthy. Other possible benefits of vitamin B3 stem from its potential cholesterol-lowering, antioxidative, and anti-inflammatory properties. The body excretes any niacin it does not need in urine. The body does not store niacin, and so people must consume it in food every day.
Good sources of vitamin B3 include beef liver, grilled chicken breast, turkey breast, sockeye salmon, cooked brown rice, enriched breakfast cereal and dry roasted peanuts. Foods that are high in tryptophan are also good sources of niacin. The body needs tryptophan to make protein, but if there is extra, it can convert it to niacin.
Interesting Topic: How To Fight Cellulite?
Pantothenic Acid (B5)
Vitamin B5, also called pantothenic acid, is one of the most important vitamins for human life. It’s necessary for making blood cells, and it helps you convert the food you eat into energy. Vitamin B5 is one of eight B vitamins. All B vitamins help you convert the protein, carbohydrates, and fats you eat into energy. B vitamins are also needed for healthy skin, hair, and eyes, proper functioning of the nervous system and liver, healthy digestive tract, making red blood cells, which carry oxygen throughout the body, making sex and stress-related hormones in the adrenal glands.
The best way to make sure you’re getting enough vitamin B5 is to eat a healthy, balanced diet every day. Vitamin B5 is an easy vitamin to incorporate into a good diet. It’s found in most vegetables, including broccoli, members of the cabbage family, white and sweet potatoes, whole-grain cereals. Other healthy sources of B5 include mushrooms, nuts, beans, peas, lentils, meats, poultry, dairy products, eggs.
Pyroxidine (B6)
Vitamin B6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy. People who have kidney disease or conditions that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes) are more likely to be vitamin B6 deficient. Certain genetic diseases and some epilepsy medications also can lead to deficiency. This can cause a condition in which you don't have enough healthy red blood cells to carry adequate oxygen to your body's tissues (anemia), confusion, depression and a weakened immune system.
B6 is widely found in many animal and plant foods. In addition, it’s often added to fortified foods like breakfast cereals and nutrition bars. Top foods that naturally supply B6 are skinless turkey breast, halibut, sirloin steak, skinless chicken breast, wild-caught coho salmon, banana, baked potato with skin, roasted pistachios, sweet red pepper, prunes, Brussels sprouts, sunflower seeds, and avocado. If you regularly eat a variety of meat, poultry, fish, vegetables, fruits, nuts, seeds and legumes, you can easily meet your vitamin B6 needs.
Biotin (B7)
Biotin or vitamin B7 is also known as coenzyme R, vitamin B8, and vitamin H. It is a coenzyme which has an important role in the metabolism of glucose, fatty acids, and amino acids. Coenzymes are compounds that help enzymes trigger or speed up biological reactions. Therefore, many systems in our body depend on this vitamin. Biotin is also beneficial for our nails, skin, and hair as it keeps them strong and healthy. That’s why it is sometimes called vitamin H, where H stands for “Haar” and “Haut,” German words for hair and skin.
Vitamin B7 is found in a number of foods, though in small amounts. This includes walnuts, peanuts, cereals, milk, and egg yolks. Other foods that contain this vitamin are whole meal bread, salmon, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.
Folate (B9)
Folate (folic acid) is necessary for the production of red blood cells and for the synthesis of DNA (which controls heredity and is used to guide the cell in its daily activities). Folic acid also helps with tissue growth and cell function. In addition, it helps to increase appetite when needed and stimulates the formation of digestive acids.
It’s best to get vitamin B9 from whole foods. High-folate foods include asparagus, avocados, Brussels sprouts, and leafy greens like spinach and lettuce. However, for some people, such as pregnant women, supplements are an easy way to ensure adequate vitamin B9 intake. Folic acid is the most common supplemental form of vitamin B9. It can be purchased at many drug stores, as well as online.
Cobalamin (B12)
Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. Vegetarians, pregnant or breastfeeding women, and others at high risk of deficiency may want to track their diets closely to make sure they’re getting enough. This water-soluble vitamin has many essential functions in your body. It’s necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.
Organ meats are some of the most nutritious foods out there. Liver and kidneys, especially from lamb, are rich in vitamin B12. Good dietary sources of vitamin B12 include fish, especially haddock and tuna, dairy products, such as milk, cheese, and yogurt, some nutritional yeast products, eggs. Some types of soya milk and breakfast cereals are fortified with vitamin B12. It is always better to maintain a balanced diet and receive healthful amounts of nutrients before active treatment is required. The symptoms of deficiency are easily avoided with a healthful diet.
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