There are multi-vitamins that say they contain nutrients “from A to Zinc,” but do our bodies really need all those vitamins? Regardless of what the supplements in the drug store want you to believe, you only require 13 vitamins to thrive and function normally. Vitamins A, C, D, E, K and also the B vitamins (vB-6, B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) are included in these vital nutrients. Every one of these have special jobs and join to supply your body with what it needs to prosper, remain healthy and renew
.
Now that we have learned what vitamins are needed
, which supplement has the magic combination? We are supposed to get all of our vitamins from the food we eat. Supplement means “add to” or “accompany” and you should only take supplements if your doctor recommends them. Yet it is still good to know which vitamins do what and where they are found
:
Vitamin A, otherwise known as retinol or retinoic acid
, is needed for vision, maintaining healthy skin and acts as an antioxidant. A good source for vitamin A is in liver. Don’t like liver? Try an omelet made with American cheese. Dairy and egg yolk are great and tasty ways to get your vitamin A
.
Vitamin C, also known ascorbic acid
, is another helpful antioxidant. It also helps facilitate the formation of your body’s connective tissue. Everyone wants vitamin C around cold and flu season because of its immunity boosting properties. So, the next time you feel the impulse to sneeze drink a glass or orange juice. Vitamin C is found in most citrus fruits. At dinnertime, mix together spinach, tomatoes and green peppers for an easy side salad chock full of this disease fighting vitamin
.
Vitamin D aids in helping your body to absorb calcium
by promoting strong bones and fighting diseases that can harm your bones like osteoporosis. Drinking fortified milk products and ocean treasures like grouper, mahi mahi or flounder, will guarantee that you get plenty of vitamin D. Great news for sun lovers: Your body manufactures vitamin D when you spend time in the sunlight
.
Vitamin E, also an effective antioxidant
, aids in blood flow and aids in the repair of body tissue. Eat a bag of peanuts the next time you watch a baseball game and you’ll be getting your daily dose of Vitamin E. It’s also found in peas, beans and broccoli
.
Thanks to vitamin K
those painful paper cuts won’t bleed forever. Vitamin K is essential for blood to clot and to help form healthy bones. Don’t agonize too much the next time you eat half a pizza (or the entire pizza) because both the tomato sauce and the cheese are rich in vitamin K
.
Finally, the B vitamins
:
Thiamin and riboflavin both aid your body
in carbohydrate conversion and are plentiful in lean beef and whole grain foods. Niacin and B-6 each help your body process protein and fats. Stock your kitchen with some tuna or salmon since both nutrients are found in fish. Pantothenic acid aids in red blood cell production while B-12 fights to keep cells healthy. Folate, also considered Vitamin B-9, is an important part in new cell growth. Bioton helps your hair grow and retain strength. Both folate and biotin can be found in most greens, beans, peas and seeds
.
Choosing the right foods
and eating balanced meals ensures that your body is getting the right amount of the above mentioned nutrients
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