Vitamins are nutrients that come from living plants and animals. Our bodies depend on certain levels of these essential nutrients. While you may think it is easier to get vitamins from supplements, medical doctors first recommend natural sources that come from a diet high in fresh fruits and vegetables. Taking high doses of vitamin supplements is not always the best bet for improved health. In fact, this can lead to sickness and, in some cases such as with B vitamins, overdose symptoms.
Vitamin A
Vitamin A assists in bone growth, cell division and healthy vision. This vitamin also regulates the strength of the immune system and assists in fighting of bacterial infections. Vitamin A can also prevent night blindness. Foods high in vitamin A include colorful fruits and vegetables. Carrots are especially good for you due to the high levels of beta-carotene. Animals sources include whole milk, liver and eggs.
Vitamin C
Vitamin C may not cure cancer, but it does help your body heal from wounds and sicknesses. Natural sources of vitamin C include citrus, of course, but also broccoli, bakes potatoes, and red peppers. Contrary to popular thought, most people have enough vitamin C in their diets. However, of you smoke cigarettes you may need to consider supplements as smoking interferes with vitamin absorption.
Vitamin D
Vitamin D helps build strong bones and teeth. This vital nutrient is produced when your skin is exposed to sunlight for 5 to 20 minutes, which is why vitamin D deficiencies are more common in the winter. Besides moderate sun exposure, Vitamin D is found mostly in fatty animal foods such as fish, eggs and liver. However, most milk and yogurt is usually fortified with vitamin D as well.
Vitamin E
Vitamin E is a group of fat-soluble antioxidants that are chiefly involved with immune function and cellular health. As an antioxidant, vitamin E protect cells from the damage caused by free radical particles in the body. Because free radicals are encountered from sun exposure, pollution and other encounters with carcinogens, people who smoke or sunbathe may need more vitamin E than others. The best natural sources include seeds, nuts, vegetable oils and green leafy vegetables.
Vitamin K
Vitamin K helps blood clot and also helps keep bones strong. Few people know about the importance of vitamin K, which may be why many people do not get enough of this nutrient. Found in green leafy vegetables like broccoli, vitamin K is especially important for the elderly who are prone to hip fractures and other bone ailments.
B Vitamins
The B vitamins are a complex group of nutrients that include vitamin B-6, vitamin B-12, folate, thiamine, riboflavin, niacin, pantothenic acid and biotin. As a group, they fuel many bodily tasks related to blood health, brain function and immune response. Low levels of folate are related to higher rates of cognitive decline in old age, according to 2010 research reported by the United States Department of Agriculture. Most of the B-vitamins are in green leafy vegetables, although vitamin B-12 can only be found in animal products such as eggs or organ meat.
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