Vitamins are compounds that your body needs to perform all of its essential functions-such as tissue growth, metabolic control, and a healthy immune system. Vitamins are better when they come from food and not from any dietary supplements. You can get the best of those vitamins by eating real and unprocessed whole foods.
Let’s get an understanding of how different types of vitamins function in your body, how much of vitamins your body needs each day, and what kinds of foods you need to consume to make sure you get enough supplies.
Vitamin A:
Plays an important part in the creation and growth of cells. Vitamin A is considered to be good for healthy eyes, skin, bones, and teeth. It also is useful in lowering the risk of lung cancer.
Intake – The recommended daily intake for vitamin A is 900 mcg and 700 mcg per day for both men and women, which can be easily met by a full-food diet. Both its deficiency and exceed intake may cause severe side effects.
Source – eggs, fish, milk, butter, cheese and orange foods like carrots including sweet potato.
Vitamin B:
B1 – This type of vitamin helps to gain energy from food. It also helps with regular digestion, appetite and proper control of the nerves. It is also Involved in electrolyte transport to and from the muscle and nerve cells. Cooking processes like heating, cooking makes food lose its vitamin B2 as it is a water-soluble vitamin.
Intake – The normal dosage of Vitamin B1 is 1.2 mg for males and 1.1 mg for females either a single dose or in parts. Pregnant women are recommended to take 1.4 mg of it per day.
Source – brown rice, soymilk, watermelons.
B2 – This helps in the adrenal function, supports the vision and helps maintain healthy and glowing skin. Often, it aids in the metabolism of energy. If taken in the recommended dosage Vit B2 also helps to prevent cataracts and migraines.
Intake – 1.3 Milligram a day for males and 1.1 mg for females is the recommended daily allowance of Vitamin B2.
Source – whole grains, potatoes, bananas, lentils, chili peppers, yogurt, Milk, eggs.
Vitamin C:
As we may all know, vitamin C is derived from citrus fruits and is very important to your body. It helps to create collagen, a connective tissue that kneads wounds together and protects blood vessel walls. It works as a major antioxidant as well as it is good for the skin. Vitamin C also secures the immune system.
Intake – For adults, the recommended daily vitamin C level is 65 to 90 milligrams (mg) per day. Even if the amount is increased by a certain level it causes no serious harm to the human body.
Source – citrus fruits, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes
Vitamin D:
Vitamin D is essential for healthy bone. The main resource of Vitamin D is sunlight. It maintains strong teeth and bones and also increases resistance against certain illnesses.
Intake – No extra Vitamin D should be taken without consulting with the health professionals. In a day it is preferably advised to take 10 to 20 micrograms.
Source – Fortified milk, cheese, eggs, fish and mushrooms
Vitamin E:
Acts as an antioxidant that neutralizes unstable molecules which can harm cells in our body. Vitamin E rich diets can help to prevent Alzheimer’s disease. It provides protection against damage to vitamin A and other lipids. Vit E is well known for its anti-aging properties.
Intake – Vitamin E is recommended to be taken 15 milligrams a day.
Source – Almond, sunflower seeds, leafy green vegetables
Vitamin K:
Vitamin K refers to a group of fat-soluble vitamins that contribute to blood coagulation, bone metabolism, and the regulation of calcium levels in the blood. By preventing mineralization, where minerals build up in the arteries, vitamin K can help keep blood pressure lower. This helps the heart to pump blood through the body freely.
Intake – For adult men recommend intake is 120 mg per day and for women is 90 mg per day.
Source – Cabbage, kale, liver, eggs, milk, spinach, broccoli, sprouts
This vitamin list will help you know more about the vitamins and their necessity in our body. We should all prioritize natural ways of acquiring our necessary multivitamins and minerals.
