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10 Most Essential Vitamins and How to Get Them

Updated on May 25, 2020

Hey are you Wondering if your diet contains enough nutrition?

Our bodies need essential vitamins and minerals to function. Your immunity, circulatory system, and even cognitive activities all are directly linked to your diet.

Today we’ll tell you how much food you should eat to get your daily dose of vitamins. How many cups of broccoli for proper vitamin C? What about carrots and vitaminA? Don’t forget iodine, potassium, and iron! We will be talking about all of this AND more…

1. Iodine

I am sure you already know how essential iodine is for your body. It helps your thyroid work properly. About 70-80% of your iodine is stored in the thyroid gland.

Iodine is required to make thyroid hormones, which play a key role in bone and brain development

during an infant’s developing stages.

You also need them to support various bodily functions, such as metabolism, immune response, and growth of the central nervous system (CNS).

You need a daily intake of 150 micrograms of iodine. This is for everyone above theage of 14 years, whether you’re a man or a woman.

Pregnant women need a higher amount of iodine. For them, the recommended dietary allowance is 220 micrograms per day. During lactation, it is 290 micrograms per day.

A half teaspoon (3 grams) of iodized salt is enough to meet your daily iodine requirements.

One cup of plain yogurt contains 75 micrograms of iodine, which is 50% of the daily value.

You can pair it up with 3 slices of enriched white bread that will provide about 67 micrograms of iodine.

Make sure you get an adequate amount, or the deficiency will lead to hypothyroidism which may further lead to goiter, enlargement of the thyroid gland.

2. Calcium

You need calcium for strong bones and teeth. In fact, that’s where 99% of your total calcium is located. Can you afford to ignore this important mineral?

Experts recommend that you take 1000 milligrams of calcium per day. This means one cup of yogurt will provide you with approx. 415 milligrams of calcium. You can also opt for one cup of calcium-fortified orange juice, as it contains 349 milligrams.

And for seafood lovers, there’s another awesome source... sardines. 85 grams of canned sardines can provide 25% of your daily value. Another 100 grams of whole milk mozzarella cheese meets nearly half of your daily calcium requirements.

Now that you have an idea, don’t forget to amp up your calcium intake. Its deficiency can increase your risk of developing osteoporosis. Are you finding this list useful so far? Well, this next point will surely surprise you.

But before we continue, why not subscribe to our channel for more videos like this, and hit the bell icon so you're always up to date.

3. Vitamin A

You need this fat-soluble vitamin for healthy eyesight, a strong immune system, and good reproductive health. Without it, your body will struggle with issues like night blindness, dry skin and stunted growth.

A healthy adult needs 700-900 micrograms of Vitamin A per day. You need both the types: pro vitamin A and preformed vitamin A. The preformed type is known as retinol and you can easily get it from dairy products, eggs, meat and fish.

Provitamin A, commonly called beta carotene, is found in brightly colored foods like cantaloupes, carrots, and pink grapefruit.

Winter squash, sweet potatoes, and dark green leafy vegetables are also awesome.

4. Vitamin B

B vitamins support metabolism and create new blood cells. You need them to maintain healthy skin cells, brain cells and other body tissues. Half a cup of boiled black beans would meet 27% of your daily thiamine requirements.

Vitamin B complex consists of various water-soluble vitamins. Let me cover them for you one by one.

1.5 ounces of cooked salmon can provide you with 100% of your daily vitamin B12’s value.

3 ounces of the pan-fried beef liver should help you meet daily niacin requirements, and half of vitamin B6 daily value.

And those fortified cereals will provide you with enough riboflavin and pantothenic acid to sustain throughout the day. If you are like me and hate spinach, find a way to get over that. Just 1½ cups of boiled spinach provides 99% of your daily folic acid value.

Want beautiful hair? Get your daily biotin by cooking three whole eggs.

Phew! So many vitamin B types and all of them are crucial for your health. If you get confused, remember the thumb rule... Green leafy veggies are your best friend. Poultry and meat will give you vitamin B12.

5. Vitamin C

Want to build strong immunity? Vitamin C is your key. It is a vital nutrient you need to maintain bones, skin and blood vessels. You need a daily intake of 90 milligrams of vitamin C if you are a man and 75 milligrams for women.

If you are wondering how to get your daily dose of vitamin C, don’t worry. Just one cup of broccoli, strawberries and sprouts is enough to meet your daily vitamin C requirements.

Half a cup of raw red pepper gives away 95 milligrams of vitamin C. One medium-sized orange, grapefruit and kiwifruit can provide up to 80% of your daily value.

Choose the sources you like best, but make sure you consume adequate vitamin C. A deficiency can cause scurvy, which includes symptoms like easy bleeding and bruising, as well as tooth and hair loss.

6. Vitamin D

Vitamin D is another essential nutrient you need for bone growth and immune function.

Though your body is able to make vitamin D on its own when exposed to the sun, make sure you get it from your diet also.

The daily recommended intake for vitamin D is 15 mcg for both men and women. 3 ounces of trout and salmon each can fulfill your daily requirements. Fish liver oils also are great sources of vitamin D.

One cup of raw white mushrooms can provide you with 92% of the daily value. Inadequate vitamin D levels can lead to osteomalacia in adults and rickets in children.

Before we move ahead, here is another video you might like. Watch this video to learn how drinking coconut water daily can change your life.

7. Vitamin E

Vitamin E mainly works as an antioxidant and is needed for healthy immune function, cell signaling and other metabolic processes.

You need 15 milligrams of vitamin E daily unless you are pregnant. Lactating women need 19 milligrams.

1 tablespoon of wheat germ oil can provide 135% of your daily value, while 2 ounces of roasted sunflower seeds is sufficient enough to meet your daily vitamin E requirements.

Eating 50 grams of roasted almonds should help you meet 80% of the daily value.

Overall, remember vegetable oils, nuts, and seeds are great sources of vitamin E. Its deficiency can lead to impaired coordination and muscle weakness.

8. Vitamin K

There are chances you may not have heard about Vitamin K, but rest assured it plays a very crucial role in the functioning of several proteins involved in blood clotting.

Daily recommended intake of vitamin K is 120 micrograms for men and 90 micrograms for women.

Green leafy vegetables, vegetable oils, and some fruits are prominent sources of vitamin K. For instance, one cup of raw spinach contains 145 micrograms of vitamin K.

Half a cup of boiled broccoli can fulfill 92% of daily vitamin K requirements. And if you are a soybean fan like me, roast and eat them as 1½ cups of it will be enough to meet the daily vitamin K intake.

Severe vitamin K deficiency can lead to hemorrhage and easy bleeding.

9. Potassium

Potassium is a mineral and an electrolyte represented by the letter K. It helps your body maintain water balance. Whereas vitamin K is a different nutrient which primarily regulates blood coagulation.

The recommended daily intake of potassium is 3400 milligrams for men and 2600 milligrams for women. Legumes, fish, and potatoes are excellent sources of potassium.

But you will be happier to know that beverages like milk, coffee, and tea are also great for your potassium intake.

And if you still feel like experimenting, opt for one cup of dried apricots. It contains 2202 milligrams of potassium. Even a medium-sized baked sweet potato will meet 28% of daily potassium requirements.

Severe hypokalemia (low potassium) can lead to muscular paralysis and heart arrhythmia.

10. Iron

Iron is an important component of hemoglobin, a protein that carries oxygen from lungs to body tissues. It is also needed for physical growth and neurological development.

There is a reason why kids are given diets rich in iron for more concentration and brain performance.

If you are a man, you will need to consume 8 milligrams of iron daily, while women need 18 milligrams. However, pregnant women need a higher amount of iron, which is 27 milligrams.

If you are wondering how to get your iron supply, this can help. 3 ounces of cooked oysters will provide you with 8 milligrams of iron.

Seafood, beans, green leafy vegetables, and fortified cereals are some great sources of iron.

Do you keep a track of your daily intake of nutrients? Is your diet well balanced? Let us know in the comments below. We would love to hear from you!


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