Vitamins are the compounds that can be found in certain food which are essential for our overall health and longevity. The body requires these vitamins to function, grow and energy, as well as tissue repair and elimination of waste. There are two kinds of vitamins: fat-soluble and water-soluble vitamins. The body does not store extra water-soluble vitamins as do vitamins B and C. Therefore, it is important to include the water-soluble vitamins we consume in our daily diet. The urine eliminates excess. Fat-soluble vitamins, for instance, vitamin A, D, E and K are absorbed by the intestine. They are then transferred across the body via the lymphatic system that is part of the immune system. Each vitamin performs a distinct and vital function. It is crucial to understand the vitamins that are crucial to our well-being, how they can benefit us and where they can be obtained.

* Vitamin A

Vitamin A regulates cell development, promotes bone and tooth development, and improves the immune system. It is needed particularly to ensure good vision and healthy skin. It also boosts your body’s healing ability. Vitamin A is found in kidneys, the liver and eggs. It is also found in butter, eggs fish oils, and beta-carotene of green and yellow fruit and vegetables.

* Vitamin B1

Vitamin B1 is essential for the conversion of blood sugar into whole food veggie greens vitamins  energy. It is essential for maintaining the health of the nervous system and stimulating growth. It is obtained from the wheat germ, peanuts sunflower seeds, beans, pork, cereals and peas.

* Vitamin B2

Vitamin B2 helps the body to generate energy. It is especially important in the time of development and growth because it helps keep the mucous membranes healthy as well as protect the eyes, nervous system and the skin. Vitamin B2 is found primarily in cheese, milk and yogurt, as well as green leafy vegetables, liver, kidneys as well as chicken and bread.

Vitamin B3 Vitamins are essential for maintaining good skin, nervous system and digestive system. It also aids in the release of energy from food and aids in lowering the cholesterol levels in the blood and triglycerides. Vitamin B3 is found in many foods. B3 are lean meats, poultry, fish, avocados, peanuts and sunflower seeds.

* Vitamin B5

Vitamin B5 assists the body combat infections, heal injuries and help build cells. It can help strengthen the immune system of the body. Vitamin B5 is mostly found in kidneys, liver eggs, fish, and whole-grain foods.

Vitamin B6 Vitamin B6 plays a crucial role in the formation of cells. This vitamin is essential for maintaining the well-being of the nervous system as well as the immune system. It is instrumental in maintaining leucocytes (white blood cells) that produce antibodies. It aids the body in overcoming stress and maintains the proper chemical balance in its fluids. The food sources of Vitamin B6 include eggs, meat, cabbage, melon, molasses, yeast avocados, carrots fish, bananas soybeans, whole grains, and whole grain.

* Vitamin B12 Vitamin B12 helps in cell growth and cell development, particularly in the creation of erythrocytes (red blood cells). It assists the body in the process of processing carbohydrates and fats. Assisting the nervous system to function correctly, it helps improve the concentration and memory. It also aids the body to process deoxyribonucleic acid (DNA). Vitamin B12 is found in fish, eggs, dairy products and beef.

* Vitamin C

Vitamin C is essential for healthy bones, skin, and muscles. Vitamin C is necessary to produce collagen, which is the connective tissue that holds bones together. Vitamin C also helps to protect the body from viruses and allergies. Vitamin C can also reduce cholesterol and increases iron absorption. It is a powerful antioxidant. it protects the body from free radicals and helps repair damaged tissue. It helps in the production and repair of hemoglobin red blood cells, and wound healing. Vitamin C is abundant in fresh fruits such as tomatoes, green peppers, and vegetables, aswell as potatoes.

* Vitamin D

Vitamin D is necessary for strong teeth and bones. Vitamin D aids in calcium absorption. Vitamin D deficiencies can lead to Rickets. This is an issue that causes bones to become more brittle. You can get vitamin D from eggs, milk products like fish oil, herring, salmon and sardines. Vitamin D can be stimulated through sunlight exposure.

* Vitamin E

Vitamin E is necessary for the absorption of iron, slowing of the ageing process, and fertility. Vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals. It is also believed to help prevent blood clots, improve the production of red blood cells and decrease the chance for developing certain types of cancer. The primary sources of Vitamin E include vegetable oils, nuts, eggs, sunflower seeds, wheat germ, and green leafy vegetables.

* Vitamin K

Vitamin K assists in healing wounds and blood bleeding. Vitamin K is found in green vegetables, whole grains, milk products Cod liver oil and Apricots.

Vitamins such as the ones mentioned above are essential for our health. Each vitamin is necessary for our bodies to function properly. Our health is at risk when our diet does not have enough vitamins we require. To address any deficiencies in vitamin intake, it is recommended that you consume a vitamin supplement every day.

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