You’ve probably heard of multi-vitamins that declare that they have nutrients “from A to Zinc” but do our bodies really need all those vitamins? In spite of what the supplement aisle will lead you to believe, you only require 13 vitamins to prosper and thrive. Vitamins A, C, D, E, K and also the B vitamins (vB-6, B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) make up for these necessary substances. Each one works in a special way and unite to provide your body with everything it needs to grow, stay healthy and rejuvinated.
Now they we are aware of what vitamins our bodies need, which supplement contains the best formula? We are supposed to get all our needed vitamins from the food we eat. Supplement means “add to” or “accompany” and you should only use supplements if your doctor recommends them. But it is still a good idea to know what functions vitamins perform and where we get them:
Vitamin A, also known as retinol or retinoic acid, is needed for good eyesight, healthy skin and also works as an antioxidant. A great source for vitamin A is in liver. Organ meats not your taste? Try an omelet made with American cheese. Dairy products and egg yolks are good ways of getting your fill of vitamin A.
Vitamin C, otherwise known as ascorbic acid, is another powerful antioxidant. Vitamin C helps out to builds up your body’s connective tissue. Everyone wants vitamin C in the midst of cold and flu season because it has immunity raising properties. So, the next time you feel the impulse to sneeze enjoy a glass of orange juice. Vitamin C is found in most citrus fruits. For dinner, toss together some spinach, tomatoes and green peppers for an easy side salad full of this disease fighting essential.
Vitamin D aids in helping your body to absorb calcium by encouraging bone strength and fighting diseases that deteriorate your bones like osteoporosis. Enjoying fortified milk products and ocean treasures like grouper, mahi mahi or flounder, will ensure that you’re never lacking. Great news for sunbathers: Your body creates vitamin D after you spend time in the sun.
Vitamin E, also a great antioxidant, supports blood flow and assists the body in repairing tissue. Choose a bag of peanuts the next time you visit the ballpark and you’ll have fulfilled your daily vitamin E recommendation. It’s also found in peas, beans and broccoli.
Thanks to vitamin K those annoying paper cut won’t bleed for days. It helps in the clotting process and helps form strong bones. Don’t agonize too much the next time you have one too many pieces of pizza (or the entire pizza) because the cheese and the tomato sauce both contain vitamin K.
Last, but not least, the B vitamins:
Thiamin and riboflavin both help your body process carbohydrates and can be found in lean beef and whole-grain products. Niacin and B-6 assist your body with processing protein and fats. Stock up on tuna or salmon since both of these B vitamins are found in fish. Pantothenic acid aids in red blood cell production and B-12 helps keep cells healthy. Folate, also considered Vitamin B-9, is an essential part in new cell growth. Bioton is responsible for hair to grow and stay strong. Both folate and biotin can be found in fresh greens, beans, peas, and seeds.
Knowing the right foods to eat and eating balanced meals is the best way to make sure that you get the correct amount of the above mentioned nutrients.
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