Choosing the right vitamins for your health needs is key to getting the right amount of macronutrients, micronutrients, minerals, and vitamins to maintain a balanced diet and lifestyle. Ensuring you are well-fueled and aren’t deficient in any category can provide you with huge amounts of energy that let you power through every single day.
However, it can be confusing to know what types of vitamins to choose, how much to take, and what you need. Everybody is different, so knowing the right choices when it comes to daily vitamin dosing can help you make well-rounded food decisions to fuel your body efficiently and smartly.
What are Vitamins?
First, what are vitamins, and why do you need them? Vitamins are nutrients that people can get from foods. You don’t need an additional supplement to get your necessary daily intake of vitamins for the day, but it can definitely help.
Many people struggle to get the right amount of vitamins in their daily diet due to deficiencies that are common in a non-organic or non-whole-food diet. Different vitamins help your body function in different ways, so eating enough vitamin-rich foods provides you with organic compounds that can help your body function at an optimal level.
Different Types of Vitamins
When it comes to vitamins, there are thirteen main vitamins that you can find in your daily food:
- Vitamin A — essential for eye health; found in cod liver oil, collard greens, milk, cheese, eggs, potatoes, broccoli, and other leafy greens.
- Vitamin B1 — helps break down blood sugar: yeast, grains, sunflower seeds, asparagus, cauliflower, oranges, and eggs.
- Vitamin B2 — metabolizes food and develops cells in asparagus, bananas, eggs, fish, yogurt, milk, and cottage cheese.
- Vitamin B3 — optimal cell functioning: chicken, beef, salmon, nuts, seeds, carrots, lentils, tofu, and tomatoes.
- Vitamin B5 — produces energy: meat, grains, broccoli, yogurt, and avocados.
- Vitamin B6 — forms red blood cells in the liver, bananas, nuts, and chickpeas.
- Vitamin B7 — metabolizes nutrients and forms keratin, liver, spinach, and cheese.
- Vitamin B9 — makes DNA and RNA in vegetables, legumes, grain products, and fruit.
- Vitamin B12 — boosts your nervous system; meat, soy, nutritional yeast, dairy, and fish.
- Vitamin C — stimulates collagen production, strengthens blood vessels, and boosts immunity in fruits and vegetables.
- Vitamin D — bone formation and strength; fatty fish, liver, mushrooms, and eggs.
- Vitamin E — prevents inflammation and disease; wheat, vegetable oil, eggs, almonds, and leafy greens.
- Vitamin K — blood clotting; leafy greens, figs, and pumpkins.
Benefits of Vitamins
As you can see, every type of vitamin has its own ‘job’ within the body to help us stay healthy and function at our best. Choosing the right type of vitamins for you or supplements depends on any symptoms or issues. For example, if you are struggling with energy levels at work, you might need more Vitamin B5, so you can add meat, grains, and broccoli to your diet.
Determining where you might be deficient based on your symptoms and altering your diet can help you consume more vitamins in your everyday meals. Including every type of vitamin is essential to boosting your immunity, fostering healthy growth and muscle development, and promoting top-tier functioning of your body’s organs.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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