Some multi-vitamins claim they have nutrients “from A to Zinc” but do we really need all those vitamins in between? Contrary to what the supplement aisle may lead you to believe, your body requires only 13 vitamins to prosper and thrive. Vitamins A, C, D, E, K and of course the B vitamins (vitamin B-6, vitamin B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) are included in these essential nutrients. Each one has special properties and come together to endow your body with what it needs to develop, stay healthy and rejuvinated
.
Now they we have established what vitamins our bodies need
, which supplement houses the magic combination? In actuality, we should be able to glean all the vitamins we need from the food we eat. Supplement means to “complement” or “augment” and you should only use vitamin and mineral supplements under the recommendation and supervision of a doctor. However, it is good to know what vitamins are capable of doing and where they are found
:
Vitamin A, otherwise known as retinol or retinoic acid
, is essential for maintaining your vision, healthy skin and acts as an antioxidant. A good supply for vitamin A is in liver. Don’t like liver? Try an American cheese omelet. Both dairy and egg yolk are excellent ways of obtaining vitamin A
.
Vitamin C, also known ascorbic acid
, is another helpful antioxidant. It assists to form your body’s connective tissue. Everyone wants vitamin C around cold and flu season because it has immunity raising properties. So the next time you experience the impulse to sneeze grab a glass of OJ. Most citrus fruits are excellent sources of vitamin C. For dinner, toss together some spinach, tomatoes and green peppers for an unfussy side salad chock full of this disease fighting vitamin
.
Vitamin D helps your body better absorb calcium
by encouraging bone strength and fighting diseases that damage your bones like osteoporosis. Enjoying fortified milk products and ocean treasures like grouper, mahi mahi or flounder, is a sure bet on providing plenty of Vitamin D. Great news for sunbathers: Your body creates vitamin D after you have spent time in sunlight
.
Vitamin E, also an antioxidant
, supports blood flow and aids in the repair of body tissue. Opt for a bag of peanuts at your next baseball game and you’ll be getting your daily dose of Vitamin E. You can also meet your daily vitamin E requirement by eating peas, beans, and broccoli
.
Thanks to the versatile Vitamin K
those annoying paper cut won’t keep bleeding and bleeding. Vitamin K is essential for blood to clot and helps form strong bones. Don’t agonize too much the next time you eat too many slices of pizza (or the entire pizza) because the cheese and the tomato sauce both contain vitamin K
.
Finally, the B vitamins
:
Thiamin and riboflavin each help your body
deal with carbohydrates and can be found in lean beef and whole-grain products. Niacin and B-6 each help your body handle protein and fats. Keep plenty of tuna or salmon around since both of these B vitamins are found in fish. Pantothenic acid helps make red blood cells while B-12 ensures that cells keep healthy. Folate, also considered Vitamin B-9, is a crucial part of production of new cells. Bioton is needed for hair to grow and retain strength. Folate and bioton are both found in delicious sources such as breens, beans, peas, and seeds
.
Finding the right foods
and balancing each meal ensures that your body is getting the right amount of each of the above mentioned nutrients
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