Vitamins are important nutrients essential for several bodily functions. Some vitamins are fat soluble, meaning they are metabolized and stored by the fat in your body. Fat soluble vitamins include A, D, E and K. Vitamin C and all of the B vitamins are water soluble. Your body doesn't store these vitamins so you need to get them from your diet each day.
Vitamin A
Vitamin A is known for its benefits for your eyes. It protects the cells in your eyes and prevents macular degeneration, which leads to blurred vision and blindness. Additionally, vitamin A regulates your immune system and makes white blood cells. Women need 700 mcg of vitamin A, but men need as much as 900 mcg every day. Dairy foods, carrots, spinach and apricots are all loaded with vitamin A.
B Vitamins
There are eight essential B vitamins that work together to metabolize food, a process that breaks down food own into energy. B vitamins are also important for normal growth and development, explains the University of Maryland. These vitamins include thiamine, or B1; riboflavin, or B2; niacin, or B3; pantothenic acid, or B5; pyridoxine, or B6; biotin, or B7; folic acid, or B9; and cobalamin, more commonly known as B12. Whole grains, meat, seafood, beans and nuts are all food sources of B vitamins.
Vitamin C
Vitamin C, also referred to as ascorbic acid, is needed to make collagen, which is a component of wound healing. This vitamin also keeps your immune system strong so it can fight off bacteria and disease. Women need 75 mg, while men need up to 90 mg, reports the Office of Dietary Supplements. Red peppers, kiwis, oranges, strawberries and broccoli are excellent sources of vitamin C.
Vitamin D
Vitamin D helps keep your bones and teeth strong by aiding in the absorption of calcium. Getting adequate amounts of this vitamin can help prevent osteoporosis, a disease that results in bone loss. Women have a great risk of developing osteoporosis after menopause. Your body can make some vitamin D if your skin gets sun exposure, but you also need some from your diet. You need 600 IU of vitamin daily, which you can get from fortified orange juice or milk, salmon and eggs.
Vitamin E
Vitamin E is an antioxidant that fights off free radicals in your body. Free radicals damage cells, causing chronic diseases, such as cancer. Vitamin E also helps widen blood vessels throughout your body, decreasing your risk of blockages. Each day, you need 15 mg of vitamin E. Eating nuts, seeds, peanut butter and spinach ensures your diet is filled with adequate amounts of vitamin E.
Vitamin K
Vitamin K is essential for blood clotting when you have an injury. Without this vitamin, you would not stop bleeding from even the smallest cut. Additionally, vitamin K plays a role in the absorption of calcium for strong bones. Men require 120 mcg of vitamin K, while women need 90 mcg. Because it is readily available in many foods, having a vitamin K deficiency is rare, explains the American Cancer Society. Leafy greens, asparagus and beef liver are all full of vitamin K.
Member Comments