What Vitamins do you need and Why ?

Vitamins are one of four groups of essential nutrients you need, the others being minerals, essential fatty acids, and essential amino acids. As far as essential vitamins, those fall into two categories:

Fat-soluble vitamins. These, which include vitamins A, D, E, and K, are stored in the body’s fatty tissue. They’re absorbed more easily in the presence of dietary fat.

Water-soluble vitamins. The body must use these nine vitamins right away since any leftover water-soluble vitamins will get flushed out through the urine. Vitamin B12 is the only one in this group that can be stored in the liver for years.

Vitamins are like a sports team, they all have different roles in achieving one common goal: a healthy you. Here are the players, and exactly what they do:

Vitamin A

It helps to form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin.

How to get it: dark leafy greens, dark-colored fruits, egg yolks, fortified dairy products (some cheese, yogurts, butters, and creams — check the label), liver, fish, beef.

Vitamin B6

Also called pyridoxine, it helps form red blood cells and maintain brain function.

How to get it: avocado, bananas, legumes, poultry, meats, nuts, whole grains.

Vitamin B12

Like the other B vitamins, it’s important for metabolism and helps form red blood cells and maintain the central nervous system.

How to get it: eggs, meat, milk, organ meats (especially liver and kidney), shellfish, poultry, fortified foods (like soy milk).

Vitamin C

Also called ascorbic acid, it’s an antioxidant that promotes healthy teeth and gums, as well as wound healing. It helps the body absorb iron and maintain healthy tissue.

How to get it: broccoli, Brussel sprouts, cauliflower, cabbage, citrus fruit, potatoes, spinach, tomatoes, strawberries.

Vitamin D

It helps the body absorb calcium, which you need for the normal development and maintenance of healthy teeth and bones.

How to get it: your body (humans produce it in response to sunlight), fatty fish (salmon, herring, mackerel), fish liver oils, fortified dairy products and cereals.

Vitamin E

It’s an antioxidant also known as tocopherol that helps the body form red blood cells and use vitamin K.

How to get it: avocado, dark-green veggies (spinach, asparagus, broccoli), oils (safflower, corn, sunflower), papaya, mango, seeds, nuts, wheat germ.

Vitamin K

It helps the blood coagulate, and may be important for bone health.

How to get it: cabbage, cauliflower, dark-green veggies (broccoli, asparagus, Brussel sprouts), dark leafy greens (spinach, kale, collards), fish, liver, beef, eggs.

 

Biotin

It’s essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.

How to get it: egg yolks, legumes, milk, nuts, organ meats (especially liver and kidney), pork, yeast, chocolate, cereals.

Niacin (Vitamin B3)

It’s a B vitamin that helps maintain healthy skin and nerves. It also has cholesterol-lowering effects at higher doses.

How to get it: eggs, avocado, fish (especially tuna and other saltwater fish), legumes, nuts, potatoes, poultry, fortified cereals and breads.

Folate

It works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function.

How to get it: asparagus, broccoli, beets, dried beans (pinto, navy, kidney, lima), leafy greens (spinach, romaine), oranges, lentils, peanut butter, brewer’s yeast, fortified cereals, wheat germ.

Pantothenic Acid (Vitamin B5)

It’s essential for the metabolism of food and plays a role in the production of hormones and cholesterol.

How to get it: avocado, kale, broccoli, eggs, legumes, lentils, mushrooms, organ meats, poultry, sweet potatoes, whole-grain cereal, milk.

Riboflavin (Vitamin B2)

It works with the other B vitamins to promote growth and the production of red blood cells.

How to get it: eggs, organ meats, lean meats, milk, green vegetables, fortified grains and cereals.

Thiamine (Vitamin B1)

It helps your cells change carbohydrates into energy.

How to get it: eggs, lean meats, nuts, seeds, legumes, organ meats, peas, whole grains.

 

 

 

Source: Curiosity.com

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