Essential Vitamins for the Body and Where to Get Them
Vitamins are the organic compounds needed in small quantities for the proper functioning of metabolism of an organism. Some vitamins can be produced by the human body such as Vitamin D and Vitamin K while other vitamins cannot be synthesized by our bodies, either completely or in sufficient quantities. So, it is essential that our diet contains all the necessary vitamins needed to keep us healthy.
Let’s go through the essential vitamins that the body needs and their sources.
Vitamin A
Benefits: Form and maintain healthy teeth and bones, promotes healthy skin, hair, nails, gums and glands, prevents night blindness and keratomalacia.
Sources: Liver, cod liver oil, salmon and cold-water fish, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, egg yolk, apricot, fortified dairy products.
Vitamin C
Benefits: Growth and repair of tissues, strengthen blood vessels, helps in healing wound and absorbing iron, serves as an anti-oxidant.
Sources: Citrus fruits, red and green peppers, kiwi, guava, red and green peppers, broccoli, potatoes, strawberries, Kakadu plums, kale, brussels sprouts.
Vitamin D
Benefits: Help in calcium absorption, which helps to form and maintain strong bones.
Sources: Sunlight, fatty fish, beef liver, egg yolks, mushrooms, fortified foods
Vitamin E
Benefits: act as an antioxidant and protects from free radicals, boosts the immune system, help widen blood vessels and improves blood circulation
Sources: Wheat germ oil, sunflower seeds, sunflower oil, almonds, almond oil, hazelnut, hazelnut oil, avocado, eggs, milk, nuts, leafy green vegetables,
Kiwi fruit, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils.
Vitamin K
Benefits: Helps in blood coagulation and regulating blood calcium levels
Sources: Kale, mustard greens, swiss chard, collard greens, spinach, broccoli, brussels sprouts, beef liver.
Vitamin B1 (Thiamine)
Benefits: Aids in maintaining a healthy metabolism, helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines, helps in preventing beriberi
Sources: pork, salmon, flax seeds, green peas, sunflower seeds, asparagus, kale, liver, and eggs, legumes.
Vitamin B2 (Riboflavin)
Benefits: helps to break down proteins, fats, and carbohydrates, essential for energy metabolism, maintains the body’s energy supply.
Sources: Beef, fortified tofu, salmon, mushrooms, eggs, asparagus, artichokes, cayenne, fortified cereals, grains, almonds, avocados, lean meat.
Vitamin B3 (Niacin)
Benefits: helps to regulate digestion, improves skin, prevents the risk of heart disease, helps in treating diabetes and high blood sugar levels.
Sources: Liver, chicken breast, tuna, turkey, salmon, pork, ground beef, peanuts, avocado, brown rice,
Vitamin B5 (Pantothenic Acid)
Benefits: creates red blood cells, synthesize cholesterol, helps in energy metabolism, maintains blood sugar levels
Sources: Shiitake mushrooms, salmon, avocado, lean chicken breast, beef, sunflower seeds, sweet potatoes, lentils
Vitamin B6 (Pyridoxine)
Benefits: promotes protein and carbohydrate metabolism, helps in the growth and development of the brain, nerves and skin.
Sources: Milk, salmon, tuna, eggs, chicken liver, beef, carrot, spinach, sweet potato, green peas, bananas, avocado.
Vitamin B7 (Biotin)
Benefits: Maintain energy metabolism, promotes the function of the nervous system
Sources: Liver, meats, egg yolk, yeast, salmon, avocado, sweet potato, broccoli
Vitamin B9 (Folic Acid)
Benefits: Production of red blood cells, synthesize DNA, helps with tissue growth, helps prevent birth defects
Sources: Legumes, eggs, asparagus, beets, leafy greens, citrus fruits, brussels sprouts, broccoli, beef liver, nuts and seeds
Vitamin B12 (Cobalamin)
Benefits: Helps in red blood cell and DNA formation, prevent anaemia
Sources: animal liver and kidney, clams, beef, sardines, tuna, trout, salmon, fortified cereal and milk
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