Vitamins have specific roles in supporting your health. They assist in immune function, metabolism, wound healing, maintaining healthy skin and cell function, among many other key functions. Your body requires 13 essential vitamins; each one has specific roles. These vitamins include vitamins A, C, D, E, K and the B vitamins, which includes vitamin B6, vitamin B12, thiamine, riboflavin, niacin, pantothenic acid, biotin and folate. Eating the right foods and consuming the right values can help you meet the nutritional requirements of your body.
Vitamin A
Vitamin A is an antioxidant and necessary for a wide array of body functions. It plays an important role in regulating the immune system, the maintenance of healthy cells and skin, bone growth, the use of proteins, reproduction and vision. You can find vitamin A in fish, liver, eggs, carrots, sweet potatoes, cantaloupes and leafy, green vegetables.
Vitamin C
Vitamin C is another antioxidant that your body needs to stay healthy. It assists in the absorption of iron, maintaining healthy skin and bones, healing wounds and protecting your body from illnesses. Fruits and vegetables are the best sources of vitamin C and rich sources come from citrus fruits, broccoli, tomatoes, kiwis, turnips and other greens.
Vitamin D
Vitamin D helps your body absorb calcium and assists most parts of your body. This essential nutrient plays a crucial role in the formation of strong bones and teeth, stabilizes the nervous system and regulates the metabolism of minerals. Few foods contain vitamin D, but you can obtain it naturally when your skin exposes to sunlight. The foods that do provide vitamin D include liver, egg yolks, fish and mushrooms.
Vitamin E
Vitamin E functions as an antioxidant and helps to keep blood flowing through your vessels. It helps prevent free radical damage, promotes cellular health, maintains body tissues, prevents illness and how your body uses vitamin K. You can find good sources of vitamin E in leafy, green vegetables, nuts and seeds, wheat germ and whole grains.
Vitamin K
Vitamin K allows your blood to clot normally and helps to prevent hemorrhages and internal bleeding. Similar to vitamin D, your body can produce vitamin K on its own. Bacteria in the large intestines produce most of the vitamin K your body needs, but it's also abundant in many foods. Foods naturally high in vitamin K include the leafy, green vegetables, kale, spinach, collards, chard and mustard greens.
Vitamin B1
Vitamins B1, or thiamine, assists in coordinating the activity of nerves and muscles. This essential nutrient also helps metabolize carbohydrates, supports heart functioning and maintains normal digestion. You can find vitamin B1 in legumes, whole grains, meats and leafy, green vegetables.
Vitamin B2
Vitamin B2, or riboflavin, helps your body use carbohydrates, fats and proteins for energy. It also aids in growth and maintains your supply of the B vitamins niacin, folate and vitamin B6. You can obtain vitamin B2 from milk and dairy products, whole grains and meats.
Vitamin B3
Vitamin B3, or niacin, has many special roles in your body. It aids in digestive health, cardiovascular health, nervous system support, healthy skin, and it can lower forms of cholesterol. You can find vitamin B3 in leafy, green vegetables, peanuts and potatoes.
Vitamin B6 and B12
Vitamin B6 is one of the most-used vitamins in your body. It has many important functions, including promoting mental and physical health. This essential vitamin assists in metabolism, supports the immune system, regulates body fluids and aids in the absorption of vitamin B12. You can obtain vitamin B6 from organ meats, potatoes and tomatoes.
Vitamin B12 assists in various metabolic processes and helps support your nerve structure. This essential vitamin also aids in iron functioning and preventing anemia. Your body can produce vitamin B12 in your intestines, but adequate values come from eating animal products such as fish, liver, poultry and eggs.
Pantothenic Acid
Pantothenic acid is an essential vitamin needed for energy metabolism. Your body uses it to turn carbohydrates and fats into energy, stimulate the immune system and in the production of hormones. Intestinal bacteria can make its own pantothenic acid, but not in adequate amounts. Rich dietary sources of this essential vitamin include liver, grains, egg yolks and legumes.
Biotin
Biotin assists in the metabolism of carbohydrates and proteins, and in making energy supplies in your nerve cells. It also supports healthy skin and the liver in producing fats. Similar to pantothenic acid, your body also uses this essential vitamin in the production of hormones. You can find biotin in egg yolks, liver and yeast.
Folate
Folate helps produce and maintain new cells. It also promotes normal digestion, allows nerves to function properly and is necessary for the production of DNA. You can find folate in dried peas and beans, citrus fruits and leafy, green vegetables.
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