Our body is a complicated machinery. It requires a lot to function smoothly and efficiently. Since we can not really fit in all of that in a single blog, this blog is all about vitamins that you need to have in your body in an appropriate amount. Vitamins are substances your body needs to grow and develop normally. Each one has a specific job to do to keep you healthy. If you don't get enough of certain vitamins, you can have serious health problems.

Vitamin A

Why you need it?

Vitamin A is responsible for growth and development of cells and prevents you from night blindness. It may prevent you from lung cancer and helps you have healthy gums, bones, skin, hair and teeth.

What to eat?

Cold water fishes, egg yolks, fortified daily products, beef leaves, carrot,etc.

 12 Vitamins your body can't afford to lack

Vitamin D

Why you need it: Vitamin D is really a precursor to a steroid hormone. It impacts not only our skeletal structure, but also our blood pressure, immunity, mood, brain function, and ability to protect ourselves from cancer.

Where to get it: Sunlight, Halibut, Carp Fish, Raw Milk, Tuna, Cord Liver Oil, Whitefish, etc

Vitamin E

Vitamin E is key for strong immunity and healthy skin and eyes. In recent years, vitamin E supplements have become popular as antioxidants. These are substances that protect cells from damage. However, the risks and benefits of taking vitamin E supplements are still unclear. It protects fatty acids and helps in maintenance of muscles and red blood cells.

Where to get it: eggs, vegetable oils, margarine, mayonnaise; nuts, seeds, fortified cereals.

 Also Read: How water is beneficial for skin glow?

Vitamin K

Vitamin K is an essential vitamin for your body.

Why you need it: essential for proper blood clotting.

Where to get it: spinach, broccoli, green leafy vegetables, liver.

Vitamin C (Ascorbic Acid)

Vitamin C, found in citrus fruits, is an essential vitamin and important for your body.

Why you need it: strengthens blood vessel walls; promotes wound healing, iron absorption; helps prevent atherosclerosis; supports immunity; key antioxidant.

Where to get it: citrus fruits, juices, melons, berries, peppers, broccoli, potatoes, vegetables.

Thiamine (Vitamin B1)

Why you need it: energy metabolism; helps maintain normal digestion, appetite, and proper nerve function.

Where to get it: pork, legumes, nuts, seeds, fortified cereals, grains.

Riboflavin (Vitamin B2)

Why you need it: essential for energy metabolism; aids adrenal function; supports normal vision, healthy skin.

Where to get it: fortified cereals, grains, lean meat, poultry, dairy products, fortified soy/rice beverages, raw mushrooms.

Niacin (Vitamin B3)

Why you need it: needed to metabolize energy; promotes normal growth; large doses lower cholesterol.

Where to get it: lean meats, poultry, seafood, milk; eggs, legumes, fortified breads, cereals

Pantothenic Acid (Vitamin B5)

Vitamin B5 is easy to find, and an essential vitamin for healthy living.

Why you need it: aids energy metabolism; normalizes blood sugar levels; synthesizes antibodies, cholesterol, hemoglobin, hormones.

Where to get it: almost all foods.

Pyridoxine (Vitamin B6)

Why you need it: promotes protein metabolism; metabolism of carbohydrates, release of energy; proper nerve function; synthesis of red blood cells.

Where to get it: meat, fish, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, soybeans.

Biotin (Vitamin B7)

Why you need it: energy metabolism.

Where to get it: egg yolks, soybeans, whole grains, nuts, yeast.

Folate, Folic Acid (Vitamin B9)

Why you need it: to make DNA, RNA, red blood cells, synthesize certain amino acids; important for women to prevent birth defects.

Where to get it: liver, yeast; leafy green vegetables, asparagus, orange juice, fortified flour, avocados; legumes.

Cobalamin (Vitamin B12)

Why you need it: to make red blood cells, DNA, RNA, and myelin for nerve fibers.

Where to get it: all animal products.


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