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Before talking about the list of vitamins, first let’s see what they are.
They are organic materials. Some of them can be produced by your body others not. Your should get the vitamins from your diet since your body is unable to produce enough quantity.
They are critical chemicals that your body needs to function properly, and that is why it is so important to take in the right amount daily.
A healthy balanced diet includes all types of vitamins that your body needs in the proper quantity. I think this is the best way since it is natural.
On the other hand, the quality of the foods we usually consume is getting worse and worse. They have lost a lot from their nutritional value during the last decades. Just think about fruits and veggies, most of them are treated with chemicals and others to raise the quantity.
Hence, it is harder to get the nutrients from the foods we usually consume.
Supplements can maybe help to have the right amount of vitamins. As it was mentioned they are chemicals so they can be produced. However, some scientist and researchers have proved that man-made vitamins are far less efficient or can be harmful.
Should we take multivitamins?
I believe the best is to have the vitamins and minerals in natural form. You just need to have more veggies, fruits and lean meat. On the other hand, you can sometimes have multivitamins but it should not be the primary source. Healthy eating can provide everything that your body needs.
Now let’s see the list of vitamins. There are two types. Water-soluble vitamins that require water to absorb and fat-soluble vitamins that need fatty acids to absorb.
You can learn from the following infographics what each of the vitamins is good for and which foods they are in. You can read more about them underneath.
Vitamin A or Retinol is well-known for supporting the health of the eyes, but it is also an antioxidant. It takes place in bone, skin and teeth development as well as it supports the immune system. The best source is carrot. Yellow and orange fruits and veggies are rich in it. Other sources are broccoli, pumpkin, mango, fish, eggs and liver.
B1 or Thiamin is essential for the metabolism, cardiovascular system and for the nerve function. The best sources are pork, eggs, whole grains, spinach and tomatoes. B vitamins are necessary for mental health and proper muscle functioning.
B2 or Riboflavin promotes metabolism to break down carbohydrates and fats. It is essential for energy generation. It is also necessary for healthy skin and eyes. Good sources are seafood, liver oil, egg, leafy green vegetables such as broccoli and milk.
B3 or Niacin is another one that is important for metabolism, but also for the digestive and nervous system. You can take in B3 by consuming nuts, poultry, beef, fish, dairy and eggs.
B5 or Pantothenic acid supports metabolism. It helps your body to break up protein, carbs and fatty acids. It is also necessary for various enzyme generation. Foods that are high in B5: meats, seafood and whole grains.
B6 or Pyridoxine is vital for red blood cell generation and decent metabolism. Foods rich in B6 are bananas, watermelon, broccoli, spinach, lean poultry and whole grains.
B7 or biotin is crucial for cell generation and regulating the sugar level of the blood. Nuts contain a lot of B7.
B9 or folic acid takes place in blood cell and DNA production. It is especially important during pregnancy. Vegetables, meats and dairies are rich in B9.
B12 takes place in fatty acid and amino acids breaking down. It also takes place in cell generation and beneficial for the nervous system. Meats and sea foods are rich in B12.
Vitamin C or Ascorbic Acid is maybe the most well-known one. It is a potent antioxidant. It also supports the immune and nervous system and assists the body to break down amino and fatty acids. It may reduce the risk of cancer. Most of the veggies and fruits especially the sour ones are rich in it.
Vitamin D supports the bones, but it is also beneficial for the immune system and hormone generation. Diaries, sea fish, liver are rich in it. However, sunlight is necessary for vitamin D generation.
Vitamin E or Tocopherol is a great antioxidant. It may reduce heart disease risk. Avocado, see fish, oils rich in unsaturated fats, nuts and cereals are rich in it.
Vitamin K is critical for proper blood clotting. It regulates the calcium content of the blood. Green leafy vegetables and liver contain a lot.
Finally, here the or Recommended Daily Intake (RDI) and Recommended Dietary Allowance (RDA) of vitamins and minerals.
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