13 Essential Vitamins Which Will Improve Your Health

It’s important to give your health a boost with vitamins, and it’s relatively easy to do so because the best source for these vitamins is the variety of foods around you.

Below are the 13 essential vitamins you’ll need, and the ideal way you can give your body a dose of goodness and health.

Vitamin A

Vitamin A is essential for vision, keeps tissues and skin healthy, and plays an important role bone growth and in the immune system. Most crucially, vitamin A can lower your risk of cancer, you can get your daily dose of vitamin A by  eating beef liver, eggs, shrimps, fish, fortified milk, and carrots etc…

Vitamin B1, B2 and B3

The three Bs 1, 2 and 3 help convert food into energy, and are needed for healthy skin, hair, muscles and brain. B1 and B3 are also critical for nerve function. Get your daily daily B1 intake from brown rice, soy milk  and watermelons; your B2 from milk, eggs, yogurt, cheese, meats and green leafy vegetables; and your B3 from meat, poultry, fish, and fortified and whole grains. 

Vitamin B5

Like B1, 2 and 3, vitamin B5 also helps convert food into energy, but additionally makes lipids (fats), neurotransmitters, steroid hormones, and hemoglobin. You can find B5 in a variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, and tomato products. 

Vitamin B6

This vitamins aids in lowering homocysteine levels, may reduce the risk of heart diseases, and helps make red blood cells. It plays a key role in sleep, appetite, and mood, and can influence cognitive abilities and your immune function. The best sources for B6 are meat, fish, poultry, legumes, potatoes and non citrus fruits such as bananas and watermelons.

Vitamin B12

Like B6, B12 also aids in lowering homocysteine levels and may lower the risk of heart disease. Additionally, it assists in making new cells and breaking down some fatty and amino acids. B12 also protects nerve cells and encourages their normal growth, and finally, it helps make red blood cells and DNA. For your dose of B12, try meat, poultry, fish, milk, cheese, eggs and fortified cereals and soy milk. 

Vitamin B9

Like Vitamins B6 and B12, Vitamin B9 can can also lower levels of homocysteine and reduces heart disease risk. B9 additionally reduces the risk of colon cancer, and is vital for new cell creation. Some sources of B9 include fortified grains and cereals, asparagus, spinach, broccoli, and legumes like black-eyed peas and chickpeas.

Vitamin C

Vitamin C can pack a big healthy punch,  bolstering the immune system, and acting as an antioxidant to neutralize unstable molecules that can damage cells. Food rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Vitamin C also helps make collagen and long-term supplemental use can protect against cataracts. You can find Vitamin C in fruits ( especially citrus), potatoes, tomatoes, broccoli and spinach.

Vitamin D

To maintain the normal blood levels of calcium and phosphorous (which strengthen bones), make sure you get your vitamin D. It also helps form teeth and bones, while supplemental use can reduce the number of non-spinal fractures. For Vitamin D, have fortified milk or margarine, fortified cereals, and fatty fish.

Vitamin E

Acting as an antioxidant, Vitamin E neutralizes unstable molecules that can damage cells. It also protects Vitamin A and certain lipids from damage. Diets rich in Vitamin E may help prevent Alzheimer’s disease, so make sure you get plenty of leafy green vegetables, whole grains and nuts.

Vitamin K

Blood clotting is an essential function that prevents continuous blood flow from injuries. To aid in that function, Vitamin K activates the proteins and calcium that are needed. Vitamin K additionally can help prevent hip fractures, so make sure you get this essential vitamin by eating cabbage, liver, eggs, milk, spinach, broccoli, and other green vegetables.

Omega 3

For a vitamin that aids in maintaining a healthy heart, try Omega 3, which reduces triglycerides, lowers blood pressure, and slows the development of plaque in the arteries. Omega 3 also reduces the chance of abnormal heart rhythm, heart attacks and strokes and the chance of sudden cardiac death in people with heart disease. This important vitamin can be found in walnuts, edamame, and various seeds such as chia, flaxseed, and hemp.

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