You need vitamins for your body to function properly. For example, essential vitamins assist you in growing tissues, regulating your metabolism, and maintaining a healthy immune system. As well as vitamins, other substances can be referred to as nutrients, such as minerals, fatty acids, and amino acids, for example. So let’s keep this inclusive by listing all the essential nutrients and compounds your body needs. You’re getting the most essential vitamin power when you eat real, unprocessed whole foods in your diet, not a dietary supplement, so make it a daily ritual just like your daily spoonful of our favourite wonder food.
Vitamins play a very important role in the health & well-being of our bodies, especially when they are combined with other nutrients, such as proteins, carbohydrates, and fats. The National Institutes of Health’s Dietary Supplements fact sheet states that the majority of us get all the essential vitamins and we need through our diets. Some people, however, may have conditions that require supplementation of their normal diet in addition to vitamins and minerals.
Vitamin A
In addition to its role in the growth and cell development, vitamin A is important for the health of the skin, nails, gums, glands, teeth, bones, and teeth. It also prevents night blindness and may help prevent lung cancer. The first type is found in animal foods. It aids in night vision, the production of red blood cells, and the fight against infections. The second type is found in plant foods. It prevents damage to cells and an eye condition called age-related macular degeneration. (But too much vitamin A can hurt your liver.) The source of vitamin A is orange vegetables and fruits, such as sweet potatoes and cantaloupes, spinach and other greens, dairy foods, and seafood such as salmon and shrimp. Vitamin A helps your heart, lungs, and liver to function normally. Carotene is a fat-soluble essential vitamin that is found in carrots and other vegetables with similar pigments, as well as meat, especially the liver. It is particularly important for reproductive health, vision, and immunity. Carotenoid aids in fighting chronic diseases and is good for your eyes.
Vitamin B
Eight different types of essential B vitamins are available – thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Several vitamin B is also important for cell development, growth, and function. B vitamins assist your body in converting carbohydrates, fats, and proteins to energy. It’s possible you need more B vitamins if you are older, have had gastrointestinal surgery, suffer from a gastrointestinal disorder, or drink excessively. It has been shown that pregnant women, breastfeeding mothers, and expectant mothers need more B vitamins, especially folate, which prevents birth defects, according to the American Pregnancy Association. B12 deficiency is common among 15 per cent of the population. Vegans and vegetarians may also need more B12.
Foods such as legumes, black beans, lentils, and seeds, along with pork and whole grains, are good sources of iron. It helps in the processing of food and is necessary for the structure of brain cells, as well. Most people with diabetes usually have low levels of thiamin because they do not consume enough of it from their food. Pregnant women and breastfeeding women need a little more thiamin.
- Vitamin B2 (Riboflavin)
Breakfast could give you all the vitamin D you need for the day. It’s added to many fortified pieces of bread and grain products and found naturally in egg yolk, asparagus, and other greens. B2 is vital for your cells to function, and it might prevent migraine headaches. (It gets its name from the Latin word “flavus” for yellow, which is why a lot of B2 will turn your pee a bright colour.)
Your body needs this family of compounds to convert food into energy and store it. It may also help to improve your cholesterol levels and protect your skin and tissue. You can get nearly all your daily nutritional needs from three ounces of canned tuna. You can also eat chicken, turkey, salmon, or other lean meats. If you’re vegan, try crimini mushrooms, peanut butter, and peanuts.
There are more than 100 processes in your body that are affected by vitamin B6. Some studies suggest that B6 might protect against memory loss, colorectal cancer, and PMS. Leafy vegetables and root vegetables, non-citrus fruits like bananas and avocados, and watermelon, legumes, fish, poultry, and lean meat are abundant sources of this antioxidant.
- Vitamin B12
As our body’s energy supply is created and sustained by breaking down the micronutrients we eat, the B-vitamin complex acts as a factory. Vitamin B2 is critical to energy metabolism. Taking B12 supplements before workouts don’t really help you if you’re getting enough through your meals. It also aids adrenal function, supports normal vision and keeps your skin healthy.
Vitamin C
Citrus fruits contain vitamin C, also known as ascorbic acid, a vitamin that is essential for your body. Ascorbic acid enhances your immune system and increases iron absorption from plant-based foods. Due to its antioxidant properties, vitamin C protects our cells from damage caused by free radicals. It also aids wound healing by assisting our body in producing collagen. This water-soluble essential vitamin also plays an important role in immune system function. In addition to being a vitamin, it’s also an antioxidant, which means it combats free radicals thought to cause ageing in cells. Orange juice, cherries, red peppers, kale, and grapefruit are food items high in this vitamin. People who smoke need 35 more mg of vitamin C per day because free radicals in tobacco smoke causes more cellular damage than vitamin C can repair.
Vitamin D
Besides promoting bone health, vitamin D enhances the function of the immune system by enhancing calcium absorption from food and supplements. In addition to those who avoid the sun or wear sunscreen – all smart measures to prevent skin cancer – individuals with malabsorption disorders (such as Crohn’s disease or celiac disease) may need supplements.
The sunlight vitamin, vitamin D can be found in many foods, but the majority is absorbed through our skin from the sun. Foods containing vitamin D include salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, and fortified glasses of milk. The sun is the best source of vitamin D, which keeps your bones strong, keeps your nerves functioning properly, and helps your immune system. Spend 10 to 15 minutes in the sun without sunscreen on a clear day to get the most benefits. This is important for bone health and colon health. You can get this vitamin from salmon, tuna, and mackerel. Vitamin D3 is produced by your body when you are exposed to sunlight. In today’s high-tech world, many people spend much of their time indoors. Therefore supplementing vitamin D3 is recommended. These foods contain vitamin D, which your body makes when you are exposed to sunlight. Foods containing vitamin D include broccoli, egg yolks, cereal, and fatty fish. Many people in today’s high-tech world spend a lot of time indoors, for which they need vitamin D3. Some foods that contain vitamin D3 include broccoli, egg yolks, cereals, and fatty fish.
Vitamin E
Antioxidants help to prevent your cells from being damaged by things like cigarette smoke, pollution, sunlight, and more. Vitamin E also helps the body’s cells communicate and keeps the blood flowing. The best possible sources of vitamin E are sunflower seeds and nuts, such as almonds, hazelnuts, and peanuts. If you are allergic to those, you can also get vitamin E from vegetable oils (like safflower and sunflower oil), spinach, and broccoli.
Our cells are protected from free radicals, our immune system is strengthened, and our blood clotting prevention is improved. Vitamin E is an important antioxidant. It protects fatty acids, maintains muscles, and allows our red blood cells to function. A few foods that contain vitamin E are sunflower, safflower, safflower seed and wheat germ oil, sunflower seeds, almonds, peanuts, spinach, Swiss chard, avocado and butternut squash.
Vitamin K
A blood thinner like warfarin prevents vitamin K from working, so people who take it should be cautious about what they eat. Vitamin K ensures blood clotting and healthy bones. In addition to leafy greens such as spinach, kale, or broccoli, you can also find natto, which is made up of fermented soybeans and is an essential vitamin for your body. Proper blood clotting requires it.
If you want to lead a healthy life, it is important that you have all the essential vitamin in your diet or as supplementation. That is why you should make Nutriplus DailyHealth a part of regular routine. Nutriplus DailyHealth has over 13 essential vitamins and 10 minerals to fulfil your daily requirements for them. Or, you can choose from a vast range of Nutriplus healthcare supplements.
