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Vitamin Essentials and Easy Sources to Get Them

Updated on November 6, 2019

Vitamins are organic compounds that are very important to sustain life. They are all needed in small quantities and almost all of them come from the food we are eating everyday.

There are 13 known vitamins. Vitamin A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, K.

We can find almost all of them in our daily diet. Sometimes physicians may recommend to take vitamin supplements beside foods when we are in need.

Let's see what each vitamins do for us and what are the best sources to find them.


Vitamin A :

Helps us in :

- Cell development and growth

- Getting healthier skin and hair

- Strengthening our bones and teeth

- Preventing night blindness

- Might be helpful in preventing lung cancer

Sources :

Egg yolks, fishes like salmon, fortified dairy products are filled with vitamin A.


Vitamin B1:

Helps us in:

- Metabolic health

- Nerve function

Sources :

Nuts, seeds, grains etc.


Vitamin B2:

Helps us in:

- Skin health

- Maintaining good vision

- Energy metabolism

Sources:

Grains, poultry, lean meat, dairy products, mushrooms etc.


Vitamin B3 :

Helps us in :

- Energy metabolism

- Promotion of great growth

- Maintaining cholesterol levels.

Sources :

Eggs, milk, cereal, seafood, lean meat etc.


Vitamin B5 :

Helps us in :

- Normalizing blood sugar

Sources:

Almost all healthy food contains Vitamin B5.


Vitamin B6 :

Helps us in :

- Promoting protein metabolism

- Promoting carbohydrate metabolism

- Helps in nerve function

- Synthesis of red blood cells

Sources :

Soybean, green leafy vegetables, potatoes, grains, fish, meat etc.


Vitamin B7 :

Helps us in :

- Healthy metabolism

- Hair hear

- Vision

Sources :

Whole grains, nuts, egg yolks, soybeans.


Vitamin B9:

Helps us in :

Very important in pregnancy specially

Sources :

Liver, leafy green vegetables, asparagus, avocado etc.


Vitamin B12 :

Helps us in :

- Making red blood cells

- Making DNA, RNA and myelin for nerve fiber

Sources:

Eggs, milk etc.


Vitamin C :

Helps us in:

- It's a great antioxidant

- Improving immunity

- Healing wounds fast

- Making blood vessel walls strong

Sources :

Citrus fruits, berries, peppers, potatoes, broccoli etc.


Vitamin D :

Helps us in :

- Building strong bones and teeth

- Aids calcium absorption

Sources :

Fortified milk, eggs, butter, fish liver oil and also Sun!


Vitamin E :

Helps us in :

- Protecting fatty acids

- Muscle growth

- Red blood cells growth

- Great antioxidant

Sources :

Eggs, vegetable oil, nuts, seeds etc.


Vitamin K :

Very important vitamin for proper blood clotting.

Sources:

Spinach, broccoli, green leafy vegetables, liver etc.


Last of all, a balanced diet is where you can manage to give your body all kind of vitamins it needs. You do not have to buy expensive multivitamins and make it a habit. No medication should be taken without the recommendation of a professional.

Nature is our safest, organic drugstore! Let's make it a habit!

Let "fitness " be our goal and "health" our main priority.

Thank you for reading.







This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Jannat Hossain

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