We all know that taking vitamins is one of the many wellness trends of today, but do we know which ones we should be taking and what their benefits are? There are so many different brands and vitamins on the market, so it may be daunting when looking at this very busy aisle in the shops. Here’s some information that should help you narrow it down.
The 13 Essential Vitamins:
The following vitamins are the ones apparently needed most by your body.
- Vitamin A
Can lower the risk of certain cancers, protects your eyes from blindness due to ageing, good for your immune system, reduces the risk of acne, supports bone health and promotes healthy growth and reproduction.
Vitamin A can be found in salmon, egg yolks and fortified dairy products.
- Vitamin B1
Prevents complications in the nervous system, brain, muscles, heart, stomach and intestines. Also assists the flow of electrolytes in the body.
Vitamin B1 can be found in pork, nuts, seeds and grains.
- Vitamin B2
Helps to break down proteins, carbohydrates and fats, and as a result, assists in maintaining the body’s energy supply.
You can find vitamin B2 in grains, lean meat, dairy products and raw mushrooms.
- Vitamin B3
Can lower cholesterol, ease arthritis, and boost brain function.
Vitamin B3 is found in lean meats, seafood, milk and eggs.
- Vitamin B5
Promotes healthy skin, eyes, liver and hair as well as helping to maintain energy in a similar way to vitamin B2.
Almost all foods contain vitamin B5.
- Vitamin B6
Can improve MOOD and brain health including reducing the risk of Alzheimer’s and reducing symptoms of depression. B6 can also ease period symptoms and nausea during pregnancy. Additionally, it can prevent anaemia and clogged arteries.
You can get a dose of vitamin B6 by eating meat, fish, grains, cereals, bananas, green leafy vegetables, potatoes, and soybeans.
- Vitamin B7
Strengthens hair, skin and nails and promotes liver metabolism and an efficient nervous system.
You can get vitamin B7 from egg yolks, soybeans, whole grains, nuts and yeast.
- Vitamin B9
Helps tissue growth, the production of red blood cells and cell function.
Where to get vitamin B9 from: yeast, leafy green vegetables, asparagus, orange juice and avocados.
- Vitamin B12
You may have heard of B12 before as this vitamin is mentioned in the Netflix documentary The Game Changers about the benefits of switching to a plant based diet. The documentary explains that many people are lacking this very important vitamin that can help with MOOD, red blood cell formulation, bone health and the prevention of Osteoporosis and Anaemia among many other benefits.
Vitamin B12 can be found in all animal products.
- Vitamin C
Lowers the risk of heart disease and prevents iron deficiency which is very common. Also boosts overall immunity, protects your memory and helps manage high blood pressure.
You can get your dose of vitamin C from citrus fruits, juices, melons, berries, peppers, broccoli and potatoes.
- Vitamin D
Regulates calcium and maintains healthy bones.
Vitamin D can be found in butter, egg yolks, fatty fish and is actually made by the body when exposed to the sun.
- Vitamin E
Prevents coronary heart disease, supports immune function, prevents inflammation, promotes eye health and can even lower the risk of cancer.
Vitamin E can be found in eggs, vegetable oils, margarine, mayonnaise, nuts and seeds.
- Vitamin K
This vitamin plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.
You can get vitamin K from eating spinach, broccoli and green leafy vegetables.
Of course, there are other ways other than taking supplements to get all of these vitamins into your system like eating a balanced diet.