Saturday, 15 July 2017

Are All Vitamins Vital to Your Health and Well-being?

It's important to take your vitamins, whether you prefer to consume them through nutrient dense foods or conveniently take them in supplement form. Our bodies don't produce vitamins on their own, and making a conscious effort to enrich your diet with them is important, because we need them to maintain normal growth and maintenance of every part of the human body at the cellular level.
Although they can be grouped according to their individual benefits for different functions in our bodies like hair, skin, and nail maintenance and immune support, the essential 13 vitamins each have their own individual functions. Read on to find out how much of each essential vitamin you need and how they benefit your health.

VitaminBenefitsRDASources
Vitamin Avision, immune system700mcgdairy products, oily fish, leafy greens
Vitamin B1 (Thiamin)regular metabolic function1.2mgwhole grains, nuts, beans
Vitamin B2 (Riboflavin)energy production1.1mgcheese, liver, almonds, tempeh
Vitamin B3 (Niacin)cardiovascular health13mgdairy, fish, nutritional yeast
Vitamin B5 (Pantothenic acid)manufacturing red blood cells5mgmushrooms, broccoli, eggs, fish
Vitamin B6healthy brain function, blood production1.3mgfortified cereals, chickpeas, pork, bananas
Vitamin B7 (Biotin)hair, skin and nail growth and maintenance30mcgnuts, bananas, legumes
Vitamin B9 (Folic acid)producing snd maintaining new cells400mcgcitrus fruits, lentils, dark green vegetables
Vitamin B12healthy nerve cell and blood maintenance2.4mcgpoultry, fish, dairy products
Vitamin Cgrowth, repair and development of tissue75mgoranges, kale, strawberries
Vitamin Ddental and bone health10mcgoily fish, red meat, fortified cereals
Vitamin Eprotection from free radical damage3mgalmonds, spinach, olive oil
Vitamin Kheart and bone health90mcgleafy greens, cruciferous vegetables

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