Vitamins are essential for maintaining a healthy body and mind. Yet, in the United States, many people are not reaching their micronutrient intake requirements from the food they eat. These micronutrients include vitamins A, B, C, D, E, and K, all of which are necessary for staving off severe medical issues such as osteoporosis, heart failure, and brittle bones.
While it may seem challenging to incorporate all of these micronutrients into your daily diet, it isn’t as difficult as you might think – in fact, simply eating a variety of foods is usually enough. But there are some cases where your body does not absorb vitamins as it should. In these instances, it is recommended that you take supplements such as multivitamin tablets, potent compounds, or injections.
Vitamin A contributes to a healthy immune system and promotes healthy cell division and ocular health. This vitamin is found in beta carotene-rich foods. Anything yellow or orange like carrots, peppers, and mangoes is rich in this substance. Other excellent sources of vitamin A include dairy products, liver, and oily fish.
There is no single vitamin B, but rather a collection of eight vitamins that are essential for different metabolic processes. For example, B vitamins are an important part of optimal cell function. This, in turn, distributes oxygen to the organs and the brain via the cardiovascular system. Without B vitamins, you could get nerve damage that requires neuropathy treatment or develop Beriberi. Foods rich in vitamin B include leafy greens, meat, and nuts and seeds.
One of the most accessible vitamins to include in your diet, vitamin C is found in a wide variety of fruits and vegetables. The ascorbic acid content of vitamin C helps promote healthy bones and a fully functioning immune system, which aids in combating bacteria and viruses. Citrus fruits are well-known for their high vitamin C content, but it is also found in potatoes, broccoli, and Brussels sprouts.
The body cannot produce its own ergocalciferol (a form of vitamin D), which is essential for healthy bones and teeth. However, many people are unaware that your body can maintain vitamin D levels by absorbing ultraviolet radiation from the sun. Standing outside for a few minutes every day can help you get a sufficient amount of vitamin D. You can also find it in foods such as beef liver, cheese, and fatty fish.
Vitamin E is highly beneficial for brain and skin health and maintaining the working order of your reproductive organs. Additionally, foods rich in vitamin E provide a high amount of antioxidants, which help protect against cell damage. Foods high in vitamin E include vegetable oils, avocados, nuts, and seeds.
Without vitamin K, your blood would not be able to gel and any open wounds would continue to bleed – similar to a hemophiliac. Clotting like this is essential for helping cuts heal. Leafy greens are some of the best sources of vitamin K, but you can also find this vitamin in dark-colored fruits (blackberries, figs, prunes) and vegetable oils.