Vitamins are essential for optimum health. While some vitamins, such as fat-soluble vitamins, can be stored in the body, others, such as water-soluble vitamins, must be replenished on a daily basis. Dr. Isadore Rosenfield, author of "Doctor, What Should I Eat?" shares that although vitamin supplements are a wise choice for those who do not get enough nutrition, the most effective way for the body to absorb vitamins is through food.
Vitamin A
Vitamin A is popular for its benefits to the skin. It regulates sebum production and prevents skin from becoming too dry or too oily. It is also well recognized for its vision-preserving properties and protects the eyes from age-related diseases, such as macular degeneration, the leading cause of vision loss among the elderly. Vitamin A can be obtained through diet by eating foods such as eggs, carrots, sweet potatoes and spinach.
B Vitamins
B vitamins help in the making of red blood cells and give the body necessary energy to live a normal and active life. The different B vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). These vitamins work best when taken together as a complex. Food sources of B vitamins include whole grains, seafood and freshwater fish, dairy products, peas and beans, and dark leafy vegetables.
Vitamin C
Vitamin C fosters a healthy immune system by fighting off infections within the body. Vitamin C also contributes to youthful skin by preventing premature aging and combating cell oxidation, which leads to wrinkles and age spots. Vitamin C also produces the connective tissue, collagen, to keep skin elastic and firm. Food sources of vitamin C include citrus fruits, peppers and berries.
Vitamin D
Vitamin D is responsible for the absorption of calcium. Calcium is vital for bone and joint health. The proper amount of vitamin D in conjunction with calcium prevents debilitating diseases, such as osteoporosis and arthritis. Foods abundant in vitamin D include egg yolks, milk and fish.
Vitamin E
Vitamin E is an antioxidant that blocks free radicals from damaging the body. It is known as a "free radical scavenger" and is often recommended to prevent premature skin aging. Vitamin E lubricates cell membranes and benefits the body by protecting the heart and lungs. It also speeds cell production and boosts cell regeneration. The best food sources of vitamin E are vegetable oils, nuts, seeds and egg yolks.
Vitamin K
Vitamin K is responsible for proper blood clotting and keeping the body's clotting levels normal. Vitamin K creams and lotions also exist to eliminate dark circles under the eyes and bruises on the skin from injury or surgery. Vitamin K can be found in dairy products, pork and green leafy vegetables.
References
- Prevention's Healing with Vitamins: the Most Effective Vitamin and Mineral Treatments for Everyday Health Problems and Serious Conditions; The Editors of Prevention Health Books; 1996
- Doctor, What Should I Eat?; Isadore Rosenfeld, M.D.; 1995
- Juicing for Life; Cherie Calbom and Maureen Keane; 1992
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